Cfnyc

Jackie 8:58

Cfnyc

Yesterday:

Floor press: work up to heavy set of 3.

Worked to 185

17 min amrap

40 burpees to target

30 snatches 75

30 burpees

30 snatches 135

...

Scales second round to 95, and got through 116 total reps

2015-12-25 Home Workout (MB)

Run 2 miles, then

5 rounds of:

20 air squats 

10 push-ups 

CCF Open Gym 12/26/15

10 OTM
2 clusters 185#
2 box jumps 30"

---

10-9-8-...-3-2-1
Back squats from ground 155#

2-4-6-...-16-18-20
Pull-ups

12:21 - last few sets of pull-ups got ugly

---

1:00 middle plank
1:00 side plank
1:00 side plank
:45 middle
:45 side
:45 side
:30 middle
:30 middle
:30 middle

12/25/15 Bike Ride

24 miles, cause it's 65° outside.

Upper Cape Crossfit

Dropped into a box in Cape Cod with my boy Ken

Partner wod for time and reps:

Each partner rows
500m-400-300-200-100
While partner A is rowing, partner B accumulates kbs (53#), when partner A completes 500m row, partner B rows 500m while partner A accumulates kbs

13:35/250 kbs

Cfnyc

30 hspu 

40 pull-ups

50 akbs

60 sit-ups

70 burpees

As usually gave myself a 3 min cap on the hspu. Did 10 to 1 abmat.

Total time 19min

CCF 12/22/15

12 days of Christmas wod (go through reps like the song: 1, 2-1, 3-2-1, etc)

1 wall walk
2 cleans 135
3 front squats 135
4 push-ups
5 box jumps 24"
6 burpees
7 HSPU
8 ring dips
9 t2b
10 front rack lunges 135 (5 per side)
11 wall balls
12 shoulder to overhead 135

26:24 - my boy Ken beat me by 35 seconds


- Rest 2 hours -

1 hour of 3 on 3 hockey

I think I burned a million calories today

CCF 12/21/15

2rm bench press
215, failed 225

4x500m row, ~2:30 rest
All sets between 1:44-1:46

2015-12-21 CF R5 (MB)

Strength:

One-armed suitcase deadlift (3 reps)

Worked up to 115. Pretty strange.

Metcon:

For time:

10,9,8,7,6,5,4,3,2,1 Back Squat 155# (scaled to 135#)

2,4,6,8,10,12,14,16,18,20 pull ups (scaled to ring rows half way through)

Time: 17:46

Pull-ups killed me.

2015-12-17 Crossfit R5 (and 2015-12-14 Crossfit 1812)

Today in Philly:

Strength:

Hang Power Snatch 12x2 (EMOM)

Worked up to 115. Felt pretty easy but my back still feels weird so I'm being careful.

Metcon:

4 rounds:

1000m assault bike

10 over the bar butlers

10 SDHP 75# (scaled to 65)

10 Thrusters 75# (scaled to 65)

Rest 1min

Time: 17:42

Monday in Pittsburgh:

Strength 

Work up to heavy set of 5 Back Squats

235#

Metcon:

Minutes 1-3:

5 burpees

5 wall balls (20#)

Minutes 4-6:

6 burpees 

6 WBs

Minutes 7-8:

7 burpees

7 WBs

Continue until you can't finish.

I really sucked and got to the last round of 7s.

CCF 12/17/15

1RM Squat
335 was hard so I stopped there, lol

10:00 AMRAP (10 min version of some 2011 open wod)
5 cleans 145#
10 t2b
15 wall balls

6 + 6

CCF 12/16/15

Testing Week at CCF

1RM C&J - worked up to 235# and did a bunch of sets there, weight was slightly forward on most of the jerks

For time: 500m row

1:37 - maybe a PR?

Cfnyc

A. Accumulate 2 min in L sit or tuck sit

Did 12 sets of 10 sec paralette tuck sit.

B.

21 min amrap

While partner A rows 250, partner B does burpee box jumps and partner C rests. Then rotate.

7 rounds of 10 bbj

CCF Open Gym

3 rounds: 5 min on, 1 min off

5 c2b
10 alternating pistols (5 per side) 35#
15 t2b
1 leg less rope climb

5 rounds + 1 c2b

Rest ~10:00

Death by assault bike calories
1 cal in first min
2 cals in second min
...
Finished round of 14 cals, died on round of 15

My boy Ken finished round of 17. Insane.

CCF 12/12/15

"8 Crazy Nights"

8 rounds:
8 wall balls
8 burpees over bar
8 front rack lunges (4 per side) 135#
8 t2b
8 push-ups
200m run

24:33 - 55° outside on December 12, life is good.

Cfnyc

Team of 4:

120 box jumps (30pp)

160 am kbs (40pp)

200 wallball (50pp)

240 burpee (60pp)

280 double unders (70pp)

Fun saturday workout.

Cfnyc

15 min amrap

12 front rack lunges 135 (scaled to 95)

10 ties to bar

8 ring dips

Did 5-6 rounds

2015-12-11 CF 1812 (MB)

Warmup:

2 rounds:

100 singles 

10 push-ups 

15 hip extensions 

20 air squats

2 wall walks 

Strength:

15 min of 3 touch and go snatches 

75-95-95-115-115-115-115-115

Metcon

For time

1 round:

15 snatches 155 (scaled 115#)

30 HSPUs (scaled to 35# KB push press)

2 rounds:

10 snatches 95#

10 kb push press 35#

3 rounds:

5 snatches 75#

5 kb push press

Time: 15:29

Cfnyc

Trying to get back on wagon 

Fight gone bad with rkbs 24 instead of sdhp 75.

Wb 20-25

Rkbs 25-35

Bj 18-20

Pp75 18-20

Row 10-12

2015-12-08 CFCE (MB)

Metcon:

10 min EMOM:

3 HSPU (odd)

ME Doubles (even) {scaled to singles}

Strength:

7x3 Push Press

95-95-125-125-125-125-125

5x5 Bent Row

75

Metcon:

3 RFT:

200m run

15 thruster 75# (scaled to 65)

Time: 5:22

CCF 12/7/15

Work up to ~90% split jerk

Got to 205#, didn't feel great, stayed there for a few sets, shoulders are pretty tight after 180 wall balls and burpees yesterday 

4x 2:00 on, 2:00 off

10 kbs 70#

10 burpees over kb

7 rounds + 6 kbs

Brings my burpee tally to 250 over 24 hours. Mos def taking tomorrow off. 

CCF Open Gym 12/6/15

1rm power clean

245#, probably a PR or a tie, 250 was just below parallel

8 OTM

2 power cleans 85%, 205#

4 rounds, every 2 mins

3 clean pulls, 275#

---

20 OTM

10 wall balls

10 burpees

Didn't have any expectation of finishing all 20 rounds, each round took between 55 and 60 seconds. Finished 15 rounds, skipped one round, did 2 more rounds, skipped another round, then did the last round for a total of 18 rounds. My friend, who's a machine, did 18 rounds as well, but rested after rounds of 7 and 14. 

CCF 12/4/15

7x2 back squat, 2 sec pause at bottom

Up to 305

13:00 AMRAP:

1,000m row

20 HR push ups

20 kbs 70#

750m row

20 HR push ups

20 kbs 70#

500m row

20 HR push ups

20 kbs 70#

250m row

20 HR push ups

20 kbs 70#

Through 500m row + 20 push-ups + 2 kbs

2015-12-03 CFCE (MB)

Strength
Front Squats (8x2)
All at 165#

Straight-leg deadlifts (5x5)
all at 115#

Metcon
21-18-15-12-9-6-3
KB swings 53# (scaled to 35#)
Sit-ups

time: 6:55

CCF 12/2/15

Andddd it's December

2x [

7:00 AMRAP

10 STO 115#

10 ring dips

250m row

3:00 rest

7:00 AMRAP

3 wall walks

12 front squats 115#

3:00 rest

]

 

3 rounds + 10

4 rounds + 3

3 rounds + 5

4 rounds + 13