Swimming 8/31/15

Swam for 40 mins. Working on body positioning, felt slightly more fluid than last time. 

Cfnyc

Diane

Scaled hspu to 12-9-6 and even then went to pike push-up middle of round 2. Did all the deadlifts at 225. Barely finished in the 12 min cap

2015-08-31 CFCE (MB)

Strength

OHS (8x2)

95-105-115-125-135-145-155-165

Metcon

For time:

50 Russian KBS 70# (Scaled to 53@)

40 Thrusters 95# (scaled to 75#)

30 Box Jumps 24"

20 HSPUs (scaled with box)

10 Muscle Ups (scaled to 20 Pull-ups + 10 TTB)

Time: 13:38

CCF Open Gym 8/30/15

Back home, summer travels are officially over.

Did the following OTM workout with my boy Ken who ran a 5:47 mile during the first part of his WOD yesterday. Lol.

30 min OTM:

Min 1: 6 Front Squats 185# (bar starts on the ground)

Min 2: 12 T2B

Min 3: 1 Legless Rope Climb

Repeat for 10 rounds each. Worked for about 20 seconds each round. Front squats were challenging but not impossible, T2B in sets of 8-4 each round, except for a round of 7-5 and unbroken the last round. Rope climb only took 10 seconds. Good balance of work/rest/intensity overall and a good workout to come back to after taking 2 weeks off from the CrossFit gym.

2015-08-29 Hotel WOD (MB)

In DC for a wedding.

Treadmill run for 3 miles at 8 min/mi

Rest for 5-10mins, then

21-15-9:

Dumbell Thrusters (25#)

Burpees

Time: 9:26

2015-08-26 CFCE (MB)

3x10 Good Mornings
55-65-75

Hang Snatch: work up to a heavy set of 3
95-115-125-135

Metcon

3 rounds:
40 double unders (scaled to 80 singles)
12 toes to bar

then
3 rounds:
7 deadlifts 225#
7 HSPUs

then
3 rounds:
40 double unders (scaled to 80 singles)
12 toes to bar

time: 17:55

Swimming 8/26/15

Swam for 30 mins with copious breaks. Second time I've gone swimming for exercise in about 10 years, maybe longer. I'd like to get better at it.

2015-08-25 Track Club (MB)

3 rounds of:
1 mile run
5 minute rest

Times:
7:17
6:58
6:52

MIT 8/25/15

Back home after traveling for a bit, went to check out the gym at school.

1. Worked up to a heavy power clean double: 60kg-80-90-100/220lb

Then did 4 sets of doubles at 90kg/198lb

2. Worked up to a heavy set of 5 HBBS and did 5x5 at 245lb. Surprising how much weaker my squat feels relative to my power cleans.

3A. 3x15 low cable row w/ pause: 60(lb?)-60-70

3B. 3x15 pec fly machine w/ pause: 60(lb?)-60-60

4. 10RM decline zercher situp: 60lb

5. Finished with 5 min AMRAP box squats at 135lb, glutes felt nice afterwards

2015-08-24 CFCE (MB)

Bulgarian Split Squat (3x10)
44-44-44

Back Squat (6x4)
185-195-195-205-215-215

Metcon
5 RFT:
50 DUs (scaled to 100 singles)
25 Push Press (75#)

Time: 11:54

Cfnyc

Apt wod

1k row 3:30

Rest 1:1

2k row 7:59

2015-08-21 CFCE (MB)

10min EMOM:
Odd: 5 back squats (225#)
Even: ME HSPU (5-5-5-4-4)

then,
5 rounds ME dips (scaled with band)
5-5-5-5-5

Metcon
10 RFT:
3 deadlifts 315# (Scaled to 225#)
6 burpees
9 sit-ups

time: 11:54

Slow AF Run 8/21/15

3.6 miles in 37:30 - one long hill going out, downhill coming back

Cfnyc

Each exercise for 5 mins:

1. Row for cal: 85

2: 50 wall ball (25#) for time - 3 min

3: amrap strict hspu - 8 :(

4 50 toes to bar for time - 5 mins

5: 200 double unders for time - only got 150 calf cramping

6: amrap burpee box jump over - 36

2015-08-19 CFCE (MB)

Strength
Front Squat: take 15 minutes to work up to a heavy set of 2
135-165-185-205-215

Metcon
Barbara
5 RFT (or time capped at 30:00):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3 minutes rest between rounds

Score: 2 rounds + 90

The push-ups really screwed me. Need to do more of them.

Paso Robles Vineyard WOD 8/16/15

Three person team workout, all team members run simultaneously, accumulate total reps between team members with one person working at a time.

~350m run
100 burpees
350m run
100 box jumps (~20")
350m run
100 sit ups
350m run
100 lunges (per side)
350m run straight into the pool

Beach Run 8/18/15

Ran 20 mins in soft sand, rested 3 mins, then ran back the same distance on packed sand in 15 mins. Guessing it was ~1.5 miles each way.

2015-08-18 Track Club (MB)

For 20 mins, every minute on the minute: sprint 100m

Times were mostly between 16-17 seconds. That last few were a little slower.

2015-08-17 CFCE (MB)

Strength
Turkish Get-up with barbell (5x2)
35-45-45-45-45

Split Jerk (5x3)
75-95-125-135-145

Metcon
4 RFT:
400m run
7 hang power cleans (75#)
5 shoulder to overhead

Time: 9:57

2015-08-15 Running (MB)

4 mile run in 90 degree + humid weather. This was tough at the end.

Splits:
1. 8:28
2. 8:13
3. 8:56
5. 9:15

2015-08-14 CFCE (MB)

Strength

Zotts press (5x5)
75-75-85-85-75

L-sit Pull-up
did like 3 sets of 2 or 3

Metcon
3 RFT:
400m run
15 burpees pull-ups

times: 13:18

Recovery Row 8/14/15

Staying with my cousin this weekend in CA who happens to have a C2 rower in his living room. Rowed 8k in 38:00+. A lot easier to do when you're watching TV. 

2015-08-12 CFCE (MB)

Strength
5x5 Romanian Deadlifts
185-215-225-225-225

5x3 Hang Cleans
135-145-145-145-145

Metcon
21-15-9
Power Clean 135# (scaled to 75#)
Front Rack Lunge
Push Jerk

Time: 8:18

Probably over-scaled on this. The lunge was the bottleneck.

2015-08-10 CFCE (MB)

(yesterday)

3 sets of establishing 20RM Back Squat
95-125-135

Metcon:
15min AMRAP:
25 air squats
25 double unders (scaled to 50 singles)
25 Russian KBS 70# (scaled to 44#)
25 SDHP 45#
25 abmat sit-ups

Score: 3+30

0600 CCF 8/11/15

First 0600 class in a few years. Also on about 5 hours of sleep. 

2 touch and go cleans + 2 split jerk 

135-165-185-205-215-x220 (failed first jerk at 220, need to keep my weight back on my heels more)

For time:

500m row

15 burpees

1:00 rest

500m row

15 burpees

1:00 rest

500m row

15 burpees

9:57 - 2:47, 2:40, 2:30 splits, should have rowed faster, probably averaged 2:00 pace and was still able to sprint through the burpees every round. 

0730 CCF 8/10/15

5x5 Back Squat

75%-80%-80%-82%-85%

Going off 330#, 245#-255-265-265-265

Lower back still feels tender from a weird clean a few weeks ago, back squats feel like crap

12:00 AMRAP

10 HR Pushups

30 Double Unders

10 OH KB Lunges (5 per side) 53#

9 + 10 Pushups + 3 Double Unders

CCF Open Gym 8/9/15

Wanted to do a long slow workout just to get my sweat on. Worked out with my friend at the gym who just got back from a two day camping trip where he did 14 and 18 miles back to back...

40:00 AMRAP

500m Row

1 round of Cindy (5 Pullups, 10, Pushups, 15 Squats)

12 or 13 rounds, I had 13 written down but may have double counted

2015-08-07 CFCE (MB)

3x3 Turkish Get-ups
35-35-44

5x5 1 1/14 Back Squats
135-135-135-135-135

Metcon
21-15-9
CTB Pull-ups
Squat Clean (95#) (scaled to 75#)

Time: 14:08

Happy to do this one without bands. Ripped up my hands though.

0730 CCF 8/7/15

Grace

30 clean and jerks for time at 135#

2:47 - 7 touch and go and then 23 singles, PR is 2:29 in April 2014, didn't do as badly as I thought considering today was my fifth day in a row working out and I should have taken it as a rest day

3 rounds

0:45 double unders 57, 50, rope came out of the handle halfway through the last round but would have been somewhere around 50

0:45 hand stand hold

0:45 ring dips 12, 11, 11

2015-08-06 Interval Training (MB)

6 rounds of:
400m run
2min rest

Times:
1:27
1:28
1:36
1:33
1:32
1:34

0700 CCF 8/6/15

Bench Press 2x5 @ 60%, 2x5 @ 65%

Off estimated 240lb 1RM - 1 set at 135, 3 sets at 155

For time:

50 wallballs 20#

40 double unders

30 russian kb swings 70#

20 OH walking lunges 45#

20 C2B pullups

20 OH walking lunges 45#

30 russian kb swings 70#

40 double unders

50 wallballs 20#

10:57 - first round of wallballs 40-10, last round 5-5-5-5-5-5-5-5-5-5 lollll

Roped half the class into doing the DCF 5 min ab circuit after class:

5:00 AMRAP

5 hollow body rocks

5 v ups

5 wind mills, clockwise

5 wind mills, counterclockwise

5 candlesticks

Cfnyc

Went to the "endurance" workout today.

30 min amrap

400m row

10 clapping push-ups

20 box step up and overs

30 sit-ups

40 squats

5+427

2015-08-05 CFCE (MB)

Skill work: kipping pull-ups. Working on dat hollow body doh

Strength
6x2 Push Press (75-85% 1RM)
145-145-145-145-145-145

Metcon
21-15-9
OHS (135#) (scaled to 95#)
with 50 DUs in between (scaled to 100 SUs)

Time: 5:32

I went unbroken on the OHS. Should have done a heavier weight.

0730 CCF 8/5/15

Back Squat

2x5 @ 60%

2x5 @ 65%

200lb, 215lb, off 330lb - squats feel weak, lower back is still a little tender at the bottom of the squat from cleans a week ago

3 rounds:

3:00 AMRAP burpees, 400m run buyin

1:00 rest

82 total burpees - one of the coaches beat me in the 0630 class, she's gone to regionals twice as an individual so I don't feel that bad.

400m run time (burpees)

1:40 (28)

1:42 (26)

1:45 (28)

Abz

2x 40s side plank per side, hips kiss ground every 10 seconds

3-4 candlesticks

2015-08-04 Running (MB)

3 mile run at 8:15 min/mi pace. Much faster than usual - no idea why.

0700 CCF 8/4/15

De-load week at Commonwealth CrossFit

5 rounds for time:

2 wall walks

12 T2B

10 hang power cleans 135#

60s rest

10:36 - 0:54, ~1:08, ~1:18, 1:36, 1:36, broke up cleans on rounds 3 and 4 and T2B on rounds 3, 4, and 5

Abz:

2 rounds (hips kiss ground every 10 seconds)

60s plank

30s right plank

30s left plank

Then 4 rounds, :20 on, :10 off

L-sit - scaled to hanging knee raises

2015-08-03 CFCE (MB)

Sumo Deadlift (8x3)
225-225-225-225-225-225-225-225

felt pretty easy.

GHD Situps (3x10)

Metcon:
5 RFT:
10 DB Snatch 65# (scaled to 50#)
25 Back Squats (45#)
50 DUs (scaled to singles)

time: 13:08

cashed out with some dips

0730 CCF 8/3/15

1 RM Snatch

A combination of not snatching for 3-4 months + never having snatched at 0730 contributed to my feeling super slow and weak today. I mobilized my T-spine for 20 mins before class which helped, shoulders were feeling pretty good once I got to snatching. Went 95lb-125-145-155, stopped at 155 cause I was starting to catch the weight forward. The coach said I was pretty upright at the bottom of my squat, which is good, and a first

7 Minutes in Heaven

7 American kettle bell swings 70#

7 Goblet squats 70#

7 Hand release pushups

7 rounds