2016-03-25 CFCE (MB)

Took a week off for spring break.

CF Games 16.5
21-18-15-...-6-3
Thrusters 95# (scaled to 75#)
Bar-facing Burpees

Time: 20:58

This ruined me.

Cfnyc

16.4

169

Cfnyc

Up to 3rm thruster - 155

5 rounds: 

On the every 5 mins:

300m row

9 burpees

9 shoulder to overhead 115

2 2 2 3 3:15

Lolz at pacing

CCF 3/14/16

Build up to a heavy deadlift triple
Went up to 325#, which didn't feel great

4 rounds:
15 wall balls
10 box jump over
10 burpees

6:07

Cfnyc

16.3

23 reps (3:19 tiebreak time)

First time doing mup in a wod, so I'll take it

2016-03-14 CFCE (MB)

Strength
1. 6x3 Thrusters (increasing weight)
- worked up to 155#

2. 5 x ME L-sit pull-ups (scaled these to regular pull-ups)
5-5-4-4-3

Metcon
9-15-21
KBS 70# (scaled to 53#)
Burpees

Time: 3:57

Cashout:
1k row

CCF Open Gym 3/13/16

Lots of t spine and glute mobility

Then:

4 rounds
25 ghd sit ups
25 cal airdyne

~16:00 - abs will probably be rhabdo-ed the rest of the week considering the last time I did 100 ghd sit-ups it took 5 days to fully recover, but #springbreak

2016-03-12 CFCE (MB)

Thought I posted this.

Metcon: CF Games 16.3
7min amrap:
10 snatches 75#
3 bar muscle-ups (scaled to C2B Pull-ups)

Score: 85 reps


then,
5k row
Time: 21:31

CCF 3/12/16

Thruster ladder:

Every 3:00
2x
7 thrusters
30 DU

Like 16.2 if you finish before the 3:00 mark you can begin the next round.

Thruster weights: 95-115-135-155-175x
Finished 7 thrusters at 175 and a handful of du, this one looked like too much fun to pass up even though I told myself I'd lay off the squats.

---

12 OTM
Min 1: 30s handstand hold
Min 2: 30s push ups
Min 3: 30s ring rows

CCF 3/11/16

Open WOD 16.3

7:00 AMRAP
10 snatches 75#
3 bar muscle ups

7 + 6 (97 reps)

---

5k row, cause mb did it.

---

Saw an orthopedic dr about my quad today, he said it probably wasn't a muscle issue like I thought but rather a nerve issue, stemming from my L4 (lower back). He said to stay off the squatting for a bit til we figure out wtf is going on. Getting an MRI next week.

2016-03-10 Interval Training (MB)

6 rounds of 400m run on every 3minute interval

Times:
1. 1:31
2. 1:28
3. 1:29
4. 1:33
5. 1:31
6. 1:22

Tried to beat this German dude on my last round. He heard me coming and sped up so I didn't get him :(

CCF 3/10/16

20 mins to work on a weakness

Did some upper body and calf/achilles mobility then 5 mins of 3 muscle ups on the min

2 rounds, 2:00 rest between rounds

1k row

40 kbs 1.5p

20 pushups

6:03; 6:01 - rowed around 2:00-2:05

3/9/16 Swim + CCF

1000m swim in the AM
Started incorporating some sprint intervals alternating laps between ~90% intensity and super mf-ing slow.

Evening meeting got canceled and its 75° so felt compelled to do something active. Went to the gym where I knew they'd have all the doors/windows open.

Gymnastics circuit
MU practice
HSPU practice
Single arm kb row

10:00 AMRAP
12 wall balls (subbed 70# kbs)
30 du

7 + 12

2016-03-09 CFCE (MB)

Strength
1. Hang Clean (7x2)
- worked up to 165#

2. Press (5x3)
- worked up to 115#

Metcon
8min AMRAP:
10 WBs (20#)
20 DUs (scaled to 40 singles)

Score: 9 + 9

then 2 minutes rest, then

1000m row for time

Time: 3:30

CCF 3/8/16

3 position snatch

Subbed strict press for snatches, trying not to do much squatting before I see the dr about my quad on Fri. Worked up to 3x5 at 125#


10-9-8...3-2-1
OHS 135#
Burpees

6:58 - subbed 225# deadlifts for OHS

2016-03-07 CFCE (MB)

Strength
1. Floor Press
worked up to 3 sets of 185#.

2. Ring Rows
3 sets of 5s with bands

Metcon
20min AMRAP:
400m run
15 DL 225# (scaled to 185#)
15 Burpee Box Jumps (20")

Score: 3 rounds + 423

Cfnyc

16.2

150. This was horrible

CCF 3/5/16

Body was surprisingly beat up today after only working out for 8 mins yesterday. Started with a circuit of bar mu, high box jumps, and HSPU. Spent most of the time mobilizing.

15:00 AMRAP
500m row
12 burpee over erg
12 wall balls
2 leg less role climbs

3 + ~400m

Wall balls were challenging, right quad still isn't firing so most of the work was being done by my left side, and could barely do 30" box jumps during the circuit. Gonna try to see someone about my leg this week.

2016-03-04 CFCE (MB)

16.2 (mostly scaled)
25 toes to bar (first round t2b, then switched to knee raises)
50 singles
Squat Cleans:
1st round: 15 @ 95#
2nd round: 13 @ 115#
3rd round: 11 @ 135#
...

I got 258 reps.

2016-03-03 Interval Training (MB)

Forgot to post on Monday (pasted below), but I hurt my knee. Took Tuesday/Weds off to rest. Feels mostly better now thankfully.

6 rounds of:
on every 3 minute interval, 400m sprint

Times:
1:31
1:28
1:30
1:30
1:31
1:29

Monday's workout:
Strength:
Back Squat 1 1/4 (4x4, 4x3)
- worked up to 215#

Metcon
20min AMRAP
100 DUs (scaled to 200 singles)
20 HR Push-ups
20 Goblet Squats 70# (scaled to 53#)
20 KB swing to eye level
100 leg scissors

Score: 2 + 125

CCF 3/3/16

MU practice

5 or 6 sets of 2-3 reps

7x :20 on :20 off airdyne

5x: :45 on :15 off burpees

5x: :45 on :15 off front rack kb lunges

4x: :45 on :15 off push ups

CCF 3/1/16

5x2 back squat

225

7:00 amrap

6 snatches 95#

8 t2b

6 + 7

i think i strained or did something to my right quad, had some dull discomfort in my leg starting last tues (the discomfort is gone now, fortunately). however, squatting today i felt incredibly weak and realized i was favoring my left leg and doing almost no work with my right leg. squats at 225 were really hard. gonna try to take it easy on the lifting for a few days, hopefully my muscles start working again by fri.