MIT 9/29/15 + 9/30/15

9/29/15 Swimming

2 rounds:

Laps: 1-2-3-4-4-3-2-1 (1,000 total yards)

10s rest for every lap

9/30/15 Random Lifting

Skipped CF this morning b/c I didn't want to do overhead squats in the metcon and it was raining and I didn't want to ride my bike. Went to school to lift instead.

1A. 3x15 incline db press 40#

1B. 3x15 single arm cable fly

2A. 3x10 DB rolling tricep extension 20#

2B. 3x20 standing cable crunch

3A. 5x3 HBBS, 3 second pause in bottom, 2x225#, 3x245

3B. 3x15 straight-bar cable front raises

4. 2x20 per side, side bends 70#

2015-09-30 CFCE (MB)

Still keeping it light.

Strength
Shoulder Complex (5x1):
1 Strict Press
3 Push Press
5 Thrusters

75-75-85-95-95

Max Effort HSPU (5 sets): 5-5-4-4-4

Metcon
4 rounds for time:
6 Front Rack Lunges 135# (scaled to 95#)
12 HR Push-ups
20cal row
then 1:1 rest

Time: 12:20

Cfnyc

Sunday

Pull-ups and ring dip work to start

Then 3 rft 

15 sto

10 fs 

Rxd was 115, scaled to 105, just over the 5 min time cap ~510

3 sets for quality

5push ups

5 sec plank

10 push-ups 

10 sec plank

15 push-ups

15 sec plank

... To failure

Scaled this to 2 push-up, 5 plank, 4 push-up, 10 plank, 6 push-up ...

Finished 10 push-ups in each of the 3 sets

1 snatch deadlift + 2 snatch pull

Worked up to 165#

CCF 9/28/15

Paleo Challenge Baseline WOD (no I'm not doing the paleo challenge)

For time:

5 muscle ups (this was Rx+, Rx was 10 pullups)

20 burpees

30 russian kbs, 53#

40 wallballs

500m row

40 wallballs

30 russian kbs

20 burpees

5 muscle ups

11:41

2015-09-28 CFCE (MB)

Been out of the game for a few weeks because of my quals. I've also been having some knee pain recently, so I plan to keep things light for a week or two.

My schedule this quarter is a little strange, so I'll be going to more 6am classes.

1. Turkish Get-ups 3x3 (35-35-35)

2. 1 Clean + 1 FS + 1 Jerk (7x1)
95-115-115-125-125-135-135

3. Back Squat (5x3)
135-135-155-175-175

Metcon
Grace (Time):
30 Clean and Jerks 135# (scaled to 95#)

Time: 3:56

CCF Competition Class 9/26/15

1RM Front Squat

135-185-205-225-255-285-315

Could have probably hit 325-330, was gonna be happy with anything around 300 today considering I haven't been doing any consistent strength training. 

4 rounds:

15 HSPU

200m run

15 T2B

12 Front rack lunges (6 per side) 135#

11:58 - Got beat by Beth, the two or three-time regionals athlete by about a minute

Swimming 9/22/15 + MIT 9/23/15

9/22/15 Swimming

1 lap, :15 rest

2 laps, :30 rest

3 laps, :45 rest

4 laps, :60 rest

4 laps, :60 rest

3 laps, :45 rest

2 laps, :30 rest

1 lap

Rested about 2 mins

1 lap, :10 rest

2 laps, :20 rest

3 laps, :30 rest

4 laps, :40 rest

4 laps, :40 rest

3 laps, :30 rest

2 laps, :20 rest

1 lap

Finished with 3 laps of sprints on the minute. Cutting to :10 of rest per lap was more challenging but manageable, gonna keep the rest periods around there for another day or two then start cutting down the higher rest times so my bell curve is flatter. 

9/23/15 MIT gym

Limited time today so got some strength and accessory work in:

3x:

1A. DB Bulgarian Split Squats, 8 per side (65#)

1B. Single arm DB row, 10 per side (75#, 85, 85)

5x

2A. Straight-arm lat pull down, 15 reps

2B. Close grip cable row, 15 reps

2C. :60 plank hold

Cfnyc

ME strict pull-up 15

ME Kipping pull-up 14 :(:(

Karen 8:33

CCF Open Gym 9/20/15

30:00 AMRAP

60 cal row

50 T2B

40 Wall balls

30 Power cleans, 135#

20 Overhead walking lunges, 105#

1 rounds + 4 lunges - the original workout called for 20 MU instead of lunges and only a 14min AMRAP, we were looking for something longer and lighter, which wasn't exactly what this turned out to be, and I realized as soon as we started that the original workout was an Open WOD from 2013 and 2014 I think, and that doubling the reps and time domain was gonna suck

CCF Competitive Class 9/19/15

With a continuously running clock:

1 mile run

6:36 - PR, never broken 7:00 before, last time I tried was probably 5+ years ago, ran a really conservative pace for the first half to two thirds because I wasn't sure how fast I could run, I think I could get down to 6:20's, which kind of makes me want to run more and try to hit a 6:00 mile. The two guys ahead of me ran in 5:36...

Rest until 11:00

5-4-3-2-1 Muscle ups

10-8-6-4-2 HSPU

4:19 - unbroken except round of 3 MU

Rest 4:00

3 rounds:

250m row

30 double unders

Total time: 24:25 - female coach who's been to regionals a few times and only works out 2-3 times a week now ran a 6:22 mile and finished in 23:21. 

Cfnyc

Grace - 5:58

MIT 9/17/15

Did a variation of this 9/11 tribute WOD, all the platforms were taken so we had to sub most of the movements. 

http://paintrainlog.blogspot.com/2015/09/cfnyc_11.html?m=1

11 rounds

9 burpees

3 goblet squats 55#

4 push press 2x55# db

3 squats 2x55# db

~17:30 - a lot harder than expected, shoulders were pretty tired after doing all the burpees, push press, and db squats. Still want to try the barbell version to see what the time difference is. 

CCF 9/16/15

6x2 bench press 

Starting at 75% and building to 90+%

Went from 185# to 205#, my bench feels like crap

3 rounds, :45 on, :15 off

Muscle ups

Row

Wall balls 30#

Score is lowest reps for each movement in a single round: 4 MU + 215m row + 10 wall balls

Swimming 9/15/15

Swam for 30 mins completing two rounds of the following pyramid to improve my swimming endurance:

laps (25 yard pool): 1-2-3-4-4-3-2-1

Rested between 10-30 seconds between sets, next time I'll be more precise with my rest intervals. Swam a total of 40 laps then did three lengths of all-out sprints, best time was 19 seconds.

CCF Open Gym 9/13/15

Hero WOD "White"

5 rounds

3 rope climbs

10 toes to bar

21 overhead plate walking lunges 45#

500m row

23:14 - my friend Ken finished in 21:50, I did this in May 2013 in 25:15, glad I beat my last time even though I've been averaging about 6 hours of sleep. 

CCF 9/12/15

Open WOD 14.1

10 min AMRAP

30 double unders

15 snatches 75#

5 + 41 (261) - 333ish reps during the Open

5:00 rest

3 rounds

25 wall balls

15 pull-ups

4:18 - unbroken except last round of wall balls (10-15)

Cfnyc

9-11 tribute wod

9 rounds:

 11 burpees

3 front squat

4 push jerk

3 back squat

Rx was 155

 18:45 @ 115

CCF 9/9/15

1RM C&J double

225#

5x3 clean pull

285#

5x3 strict press

Up to 145#

Nice that there was no metcon programmed today after the last few days. Feeling pretty beat up. 

CCF 9/8/15

3 rounds

10 strict pull ups

15 strict ring dips

15lb dumbbell on second and third set, third set broke the pullups into two sets, dips did two sets of 5 then finished sans weight

18 OTM

1:00 AMRAP double unders (1x72 then 5x62)

1:00 AMRAP burpees (1x17 then 5x14)

1:00 AMRAP wallballs 20# (6x18)

Repeat for six rounds, score is lowest number of reps for each movement

2015-09-07 Running (MB)

6 rounds:

run as fast you can for 1min 45sec

rest for 1min 45sec

CCF 9/7/15

Hero WOD "Falkel"

25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′

15 rounds - HSPU unbroken

Rested ~3 hours then swam for 30 min

Cfnyc

Gi Jane

100 burpee pull-ups

12:57 , bar about 6 in above max reach

2015-09-06 Running (MB)

4 mile run outside. 90 degrees, humid, no wind. 

Splits:

8:18

8:20

8:22

8:32

Tried really hard to keep each mile under 8:30. Bummed I missed that last mile by 2 seconds. 

2015-09-04 CFCE (MB)

3 rounds not for time:

250m row

8 Turkish get ups (did 35#)

10 ring rows

6x2 DB Split Jerk

35-40-45-50-60-60

Metcon:

42 wall balls (20#)

21 pull-ups 

30 wall balls

15 pull-ups 

18 wall balls

9 pull-ups 

Time: 7:19

CCF 9/4/15

5x3 Push Press (70%-75-80-85-85+)

135#-155-185-205-220 (overextended my back on the last rep of the last set, doesn't feel like I did any damage, yet)

4 rounds:

:45 max C2B pull-ups (22-18-16-16)

2-4 wall walks (4-4-4-4)

1-3 leg less rope climbs (2-2)

:45 max walking lunges 45# (22-22-22-22)

Score is fewest reps from each movement (16+4+2+22=44)

MIT 9/3/15

Put together some crossfit-like stuff to do with a few guys this morning who have experience lifting and are interested in learning more about crossfit. 

14 OTM

Odds: 5 strict pull ups 

Evens: 5 heavy thrusters from the ground (135#)

Tabata :20 on/:10 off, 4 rounds of each movement before moving to the next movement:

Row for calories

Goblet squat 65#

DB snatch 65#

2915-09-02 CFCE (MB)

Did some double under skill work, then

Strength
Hang Power Clean + 2 Front Squats
95-115-135-145-165-185-195-200

Metcon
5 RFT:
15 Burpees
25 KBS 53# (scaled to 44#)
50 Double Unders (scaled to 100 singles)

time: 21:33

This sucked. Happy with my cleans.

MIT 9/2/15

Worked up to a heavy set of 5 deadlifts:

135-185-225-275-315-335

Then two sets at 275

For time:

50 push press 135# from the ground

7:00

Finisher:

2x25 cable side bends per side 

2015-09-01 Running (MB)

Track was closed for a soccer game, so I ran on the lakefront trail.

6 Rounds:
Run as far as you can for 1min 45sec
Rest for 1min 45sec