cfnyc

Work up to 3rm fs

135 185 205 225pr 185 185

Not sure if I mentioned before, the gym is doing a fs cycle. 2 exposures a week 1. Work up to 3rm, 2. 5x2 at 80-85 of that weeks 3rm with perfect form/tempo

Rest of session was handstand practice (no progress, although I did 6 unbroken strict hspu which is a pr. Hope to get that number to 10)

Cfnyc

Tuesday:

5x500m row

145-150 zone

Saturday:

3 rft

800m run

12 manmaker 35# dumbbell

(Push-up, left row, push-up, right row, squat clean thruster)

25:30 (middle of the pack, fast times in the 20-21, really need to work on mental toughness

2015-05-29 CFCE (MB)

Strength (still keeping it light)
1. KB Press (5x5)
44-44-44-44-44
2. Tempo Front Squat (3-2-1) (5x5)
115-125-135-135-145

Metcon:
15min AMRAP:
400m run
15 c2b pull-ups (scaled with bands)
8 HSPU (scaled on box)

Rounds: 3  + 400m

Crossfit Koh Tao (Koh Tao, Thailand)

Open gym all day (seems to be a theme in these parts), did some of their strength work from earlier in the week. 

1 power clean + jerk every :90 for 12 minutes

8x225lb

Then did Murph cause I wasn't able to do it on Monday. 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Partition reps however, if you have a weight vest or body armour, wear it. 

46:30 - no vest, first mile took over 11:00, feels like 110° outside, 60% humidity right now, probably a bit warmer when I did it a few hours ago. 39:19 with a vest last year, this heat builds character. Did 20 rounds of 5 pull ups, 10 push ups, and 15 squats, took around 21 mins, second run was slow. 

Josh

2015-05-27 CFCE (MB)

I ran 3.5mi on Saturday.

I kept it light today since I've only gone twice in the past two weeks.

Strength
Hang Snatch
Sets of 4: 75-75-95-95
Sets of 3: 115-115-125

Deadlift 3x5
225-225-225

Metcon
8 min AMRAP:
8 box jumps 24"
8 KB swings 55# (scaled to 44#)
8 toes to bar

rounds: 5+6reps

Crossfit Chiang Mai 5/26/15

5RM deadlift

Hit 405lb, which was tough and stopped, maybe could have squeezed out another 5-10lb but don't need to hill myself right now. 

5 rounds for time

5 deadlifts 185lb

10 deficit push ups (1x 45lb bumper plate per side)

30 double unders

4:09 - went up to 225lb, figured I could finish around 5 mins, previous fastest time was 7:03, probably would have been 5:00-6:00 with 275lb. 

Josh

Crossfit Chiang Mai (Chiang Mai, Thailand)

10RM back squat off the APRE system, which I've never heard of but is some squat program I'm guessing. According to the program your 10RM should be roughly 75% of your 1RM. They prescribed two warm up sets of ten reps, one at 50% of your 10RM and one at 75%. 

I'm not entirely sure what my 1RM is right now so I went off of roughly 330lb. Did warm up sets at 135 and 205 before doing working sets at 235 and 250. The program called for two max effort working sets and prescribed weight changes for the second set depending on how many reps you did in the first working set. For example, if you got 11+ reps add x weight for your second set. I just did all my sets at ten reps, probably could have hit 265 or 275, which I'll take after not working out much the last month or so. 

Metcon was the following

10-->1 Strict bent over kb rows 24kg

1-->10 Push ups

Shuttle run between each round, down and back three times, roughly 15-20m each length. 

8:07

Josh

memorial day update

I'm weighing in around 150 lbs, so 4.5 more to get down to 145.5 for the meet on June 27.  I forget if I mentioned that in my last update: I registered for the NorCal Open in Sacramento at the end of June.  My lifts look something like this:

squat: 3x5 @ 280 (1RM untested)
bench: 3x5 @ 170 (1RM untested)
deadlift: 1x5 @ 415 (1RM tested to 465)

Got a good bit of work to do to get my squat and bench in shape, and hopefully squeeze out another 20 lbs or so in deadlift so I'm firmly in dat 3x BW zone.  The record total for this weight class is just over 1100 lbs I think, but I think I'm pretty well shy of that as it stands now.  Might be able to get it if my squat and deadlift progress well over the next few weeks.  Don't see any big gainz in bench taking place, hopefully I can just get it to 215ish and make up ground in my bigger lifts.

Cfnyc

Murph 46:30

Approx

8:30

28

10

Crossfit Chikara (Tokyo, Japan)

First workout in ten days I think. I don't know the last time I've gone that long between workouts, or at least breaking a sweat. Open gym all day otherwise I would have done a group class. Started with some weightlifting they did earlier in the week:

3x5 hang muscle clean

40kg, 50, 60/132lb

3x5 strict press in split stance

40kg, 50, 60 - last set was tough

5-7 sets: hang clean + front squat + push jerk + split jerk

Worked up to two sets of 80kg/176lb, feeling weak. 

Then did this kb metcon from CFNYC

http://paintrainlog.blogspot.jp/2015/05/cfnyc_79.html?m=1

14:19 at 24kg - interesting and challenging, makes you think twice about taking your dominant hand for granted

Josh

Cfnyc

Partner wod 

30 cal row

30 burpees (6 in reach)

30 box jump over

30 dead lift (135)

30 double under

Rest 7 mins

30 double under

30 deadlift (135)

30 box jump over

30 burpee (6 inch reach)

30 cal row

Do not start a movement until partner has cleared that movement.

Took about 8-9 minutes each round with the burpees causing most problems

Cfnyc

 clean warm up complex

3 barbell row

3 muscle clean

3 front squat

3 push press

75 85 95

1 power clean + 1 hang squat clean (below the knee)

Hit 185, got the power clean at 195

5x2 front squat @ 80-85 pct of this weeks 1rm. Tempo: 3 down 2 pause 1 up. Worked at 185 (84 pct of 220)

Cfnyc

Monday

Work up to 3 rep front squat - 220#

2x20

Double Kb situps 12kg

Partner back extensions

Tuesday

Push press 4x3

Worked up to 165

Then did the following wod inspired by one of the coaches brothers who recently lost his right hand in a car accident

Using only your non dominant hand:

4rft

6 lunges each leg with kb in rack

15 kb snatch

28 kb front squat

Rx:28kg, scaled all the way down to 16kg, using my left hand throughout.

Time: 17:01 , one of the slowest in class

2015-05-18 CFCE (MB)

Strength
4 sets of ME HSPUs: 7-8-7-7
6x4 sumo deadlift:
185-185-215-215-215-215

Metcon
4 RFT:
600m run
15 OHS 75# (scaled to 65#)
20 sit-ups

Time: 17:58

2015-05-16 Interval Training (MB)

Rough week at school - didn't get to the gym at all. Back at it today.

Did some sprints with a friend at school.

6 rounds of:
400m run
120sec rest

Times (last week in parentheses):
1:26 (1:27)
1:30 (1:18)
1:29 (1:24)
1:34 (1:26)
1:28 (1:32)
1:25 (1:30)

At least I did better at the end?

Cfnyc

Viking Helen

3 rft

500m row

21 American Kbs (24kg)

12 pull-ups

12:05

Pull-ups went to singles half way thru second round.

Cfnyc

A. 12-9-6-3

Wall ball (20#)

Burpee

2:33

B. 3x2 front squat @ 80 pct (190#)

C. Repeat a

2:52

Goal was negative split between a and c, so mission not accomplished.

Cfnyc

5x5 hang power stanch

65 85 85 95 95

3x10 good morning

65 85 95

Reebok Crossfit Roppongi (Tokyo, Japan)

Haven't done a Crossfit-style workout in a few weeks so I felt like I was due. I also haven't been eating as much, since I'm not training at all, so my appetite is non existent, and I've probably dropped a few pounds. Vicious cycle. Did the following based loosely on what one of the coaches did during open gym and what they had programmed for the class WOD. 

10 OTM

1 power clean

2x205lb, 2x215, 6x225

10 OTM

3 hang power cleans 

185lb

5 rounds for time:

15 Wall balls

10 GHD Sit-ups 

5 Bar muscle ups 

8:50

Finished with Day 6 of the Gymanstics Bodies hand stand challenge.

One of the coaches spoke virtually no English but said my wieghtlifting was beautiful. 

Josh

Cfnyc

Fran -- 6:01

Went out too hot. Was at 2:30 going into round two of pullups

2015-05-09 Interval Training (MB)

Going to try to start working some sprints in
Today, on UChicago track:

6 rounds of:
400m run
120sec res

Times: 1:27, 1:18, 1:24, 1:26, 1:32, 1:30

The last time I did this workout (2.5 years ago), I was between 1:19 and 1:22. I have some work to do.

2015-05-08 CFCE (MB)

Yesterday

Warmed up with some pull-ups, push-ups, and back extentions.

Strength:
6x3 Snatch Grip Deadlift
95-115-135-155-155-155

Metcon:
20min AMRAP:
400m run
15 toes to bar
30 wall balls (20#)

Score: 3 rounds + 400m run + 6 toes to bar

CrossFit JC 5/7/15

6 mile recovery bike ride, felt like my body could use a lighter day after the running/sprinting the last few days

GB Challenge Day 5

"Understanding where your shoulder are in reference to your wrist is one of the key elements to finding balance in your HS. For this challenge, start with your shoulders (stacked) directly on top of your wrist, then move forward pass your fingers (over-stacked) and then pulling back behind the wrist (under-stacked). Always start the new round from a stacked shoulder position. For the advanced version walk your feet up the wall belly side first. Only go about 3 feet from to wall with your hands. Do 10 rounds of stacked, over-stacked and under-stacked shoulder positions. After the set carefully walk back out with your hands with a strong/tight core, no saggy back."

I've also been doing the following plank (all on elbows) circuit each day for the last 5 days or so:

60s plank

60s right side plank

60s left side plank

45s plank

45s right side plank

45s left side plank

30s plank

30s right side plank

30s left side plank

6:45 total time - hoping once this isn't challenging anymore that I can start transitioning to plank on hands

2015-05-06 CFCE (MB)

Strength:
3x8 Hip Bridge
75-75-75

Auxiliary Warm-up:
10min EMOM:
2 Turkish Get-ups (25#)
3 Box Jumps (24")

3x20 Back Squat
115-125-135

Metcon:
3 RFT:
15 OHS 115# (scaled to 85#)
30 KB swings 70# (scaled to 53#)

Time: 8:33

The 20RM back squats followed by that metcon killed me. I'm still shaking.

CrossFit JC Track Workout 5/6/15

1.5 mile warm up run (~15:00)

Adapted from MB's 2/12/13 workout

On 6 minute intervals:

Interval 1: 600m sprint, forgot time, then push-ups until 04:45
Interval 2: 600m sprint, 2:48, then air squats until 04:45
Interval 3: 600m sprint, 2:38, then jumping jacks until 04:45
Interval 4: 600m sprint, 2:36, then lunges until 04:45
Interval 5: 600m sprint, 2:28, then sit-ups until 04:45

20 second difference between fastest and slowest round, good old consistency. I was actually planning on running 1,000m intervals but realized after the last round that I had only run 600m each time because I wasn't paying attention.

Gymnastics Bodies (GB) Handstand Challenge Day 3

30 reps - wall facing hand stand, slightly bending elbows then locking out, like a severely limited range of motion HSPU

Done in 3 sets of 10 reps

Cfnyc

1rm push press

195

CrossFit JC Track Workout 5/5/15

Warmup run to track (1.5 miles)

3 rounds of:

400m sprint (~1:37)

200m walk

200m sprint (~0:35)

100m walk

100m sprint (~0:15)

Then 400m walking lunges for time

16:49

Cool down walk back home (1.5 miles)/too tired to run

Cfnyc

1rm front squat test

240 (failed 245)

2015-05-04 CFCE (MB)

Strength: 

8 sets of 2 clean pulls + 1 hang clean

95-125-145-165-175-185-185-185

5x5 weighted push-ups

10-25-25-25-25

Metcon:

3 RFTs:

15 thrusters 95# (scaled to 65#)

12 burpees

Time: 6:33

2015-05-03 Running (MB)

Ran 5mi outside yesterday at 9:30 pace

CrossFit JC

Broke in the new kb today:

For time:

650m run

3 rounds

75 double unders

50 kb swings 53#

25 goblet squats 53#

650m run

26:30

Cfnyc

A. 1000m row for time

3:35

Rest A (3:35)

B. 3 rft

15 squat clean thruster (95#)

15 toes to bar

13:30

Rest A (3:35)

C. 1000m row

4:30

As evidence by my b and c times...this was super gnarly

CT Bike Ride 5/1/15

18 mile/90 min bike ride today in the suburbs, PR-ed my top speed at 34.7 mph, riding a few feet away from cars and trucks cruising by at 30-40 mph when you're going like 10 mph uphill is not cool, not riding around here again.

Cfnyc

15 min amrap

5 l pull-ups

10 diamond push-ups

15 overhead squats 45#

6 rounds. Ohs were hardest part

2015-05-01 CFCE (MB)

Strength
3x3 reps of: 2 snatch balance + 1 hang snatch
75-75-75-95-95-95-115-115-115

5x3 snatch pulls
135-135-135-135-135

Metcon
Helen
3 RFT:
400m run
21 KB swings 53# (scaled to 35#)
12 pull ups (scaled to bands)

time: 10:41

need to work on pull ups