12-19-12 Wednesday Week 203

Warm-Up
Row 500
Run 400

5 x 1R/1L TGU w/40 lbs KB
5 x 1R/1L KB snatch + windmill w/35 lbs KB

WOD
"Mary"
As many rounds as possible in 20 minutes of:
5 HSPU
10 Pistols
15 Pullups

Total--10 +1 hspu

I probably could have done at least 2 more rounds considering I stopped somewhere around round 6 or 7, went behind the front desk to get my tape, made 2 tape grips to cover my rips, bandaged up my hands and then got back to it. HSPU were all unbroken and all short-cycle kips, pistols were all essentially unbroken – just the dang mitts got me. I am happy with 51 hspu, 100 pistols and 150 pullups in 20 minutes…

2 hour break to go to post office...

Lifting
3 x 3 Clean w/ 150 lbs
3 x 3 Split Jerk (behind neck w/3 sec pause in split) w/150 lbs
5 x 2 Back Squat w/ 175 lbs
4 x 3 Clean Pulls w/190 lbs

Good stuff. Long wod. Back squats suck after 100 pistols yup yup.
TGTIRD (Thank God Tomorrow Is Rest Day....)

12-18-12 Tuesday Week 203

Warm-Up (w/25 lb db)
10 single arm DB swings R + 10 single arm DB swings L
20 Toy Soldier Marches away from DB, bear crawl back to DB (strict, straight knees, heels on floor)
10 single arm DB SDHP R + 10 single arm DB SDHP L
20 Long, low, extra deep lunges w/PVC overhead away from DB, duck walk back to DB
10 single arm DB thruster R + 10 single arm DB thruster L
20 Handstand shoulder touches on the wall

For completion:
3 rds:
15 GHD Situps
15 Good Mornings (use empty bar)
15 Toes to Bar
1:00 Bridge

WOD
3 AMRAPs, 10 mins each, 5 mins rest between:
20 Calorie Row
10 Wall Ball Shots (14lbs)
5 Power Clean & Jerk (85lbs)
Total -- 3rds + 5 wb

200 Meter Run
10 Box Jumps (20″)
5 Thrusters (85lbs)
Total -- 4 rds + 10 box jumps

50 Double Unders
50 Yd Farmer Carry (53 lb KBs)
5 x  power snatch+snatch push press+overhead squat (85lbs)
Total -- 3rds + 50 double unders

 Was still fighting off chunks 30 minutes post wod. Gonna be a painful time of year.

12-17-12 Monday Week 203

Warm-Up
Row 500, then…
3 rds:
10 Pullups
15 Pushups
20 Air Squats, then…
Run 400

Lifting
Snatch - warm up, then 5 sets of 3 reps at 120 lbs
Clean & Jerk - 5 sets of 3 at 145 lbs
Front Squat - 5 sets of 3 at 160 lbs
Snatch Deadlift- 3 sets of 5 at 165 lbs

Skills
1 strict muscle up w/strict negative every :30 for 10 sets. 

Easy day. Except that all the lifting took me like 2 hours!

12-15-12 Saturday Week 202

Cheering for Rebecca!

Today was our 1st Annual House Cup Competition. Our team was called "Paindeer" and consisted of Chet, Kurt, Rebecca G. and me. The WODS are explained HERE.

We got 3rd in Workout 1, last in Workout 2, and 2nd in Workout 3 ... leaving us 9th place out of 10 teams!
The first workout was the hardest, I know I did 35 clean & jerks at 95 lbs ... the singles totaled around 600 I believe. Don't know the exact number for those.
In the second workout I did the 250 row, the 30 DB snatches and the 30 walking lunge steps. 
In the last workout I did 20 pullups, around 20 pushups, 30 situps and I think 20 box jumps.

Very proud of my team and my gym. The whole day was teams cheering each other on and celebrating each other's accomplishments. It was a great day and the community feels strong and motivated. Good stuff.

12-14-12 Friday Week 202

Today, from the hopper:
5 rounds for time:
15 Kettlebell Swings (I used 53lbs)
9 Ring Dips 

Time -- 7:40

The original wod that came up was 15 swings/15 dips but decided to scale it back to 9 since our House Cup Comp is tomorrow (Sat) and I wanted to be able to straighten my arms.
Swings were unbroken for all 5 rds. Ring dips were unbroken 1st round then 4-3-2 for the remaining rounds. It was less awful than I was expecting.

12-13-12 Thursday Week 202

I haven't posted here in a while .... been using various other data keeping methods.

If my calendar math is correct, this week makes 202 weeks (1404 days) since I started training for the CrossFit Games. I won't go into what's been going on since I last posted over a year ago. Recently my motivation is at an all time low.

I'm finding that I don't look forward to going to the gym like I used to -- as a matter of fact it's come to feel like such a chore that I haven't been very consistent in this "off-season" ...

After taking 3 days off because of just dreading doing the same ole shit, I made plans to meet up with my friend BJ at noon today. We were going to make up Tuesday's programming, but I suggested we use wodshop.org and use the hopper function - we decided to just do whatever workout came up.

I am posting here to keep track of what I've done.

WOD
3 rds for time:
5 HSPU
10 Overhead Squats (95/65)
15 Knees to Elbows
400 M Run

Time -- 13:13


Decided to up the weight on the OHS to 95 lbs. HSPU (kipped) & OHS were unbroken. Last 2 sets of KTE were split into 2. My lungs were the limiter on this one - normally it's muscle fatigue/failure that slows me down but that just wasn't the case today.


Afterward, did a mish-mash make-up of skills I've missed this week.
3 rds:
50 ft Handwalk
2 Rope Climbs
12 Pistols



Handwalking is def much better than it was a year ago.

Nervous to see what comes up tomorrow. Hope it's not Murph.

11-09-11 Wednesday Week 145

Training Log
10AM (in Buford)

clean hip  25/2  35/2  45/2  55/1

clean/squat  35/2/2  45/2/2  55/2/2  65/2/2  3//70/1/1

press in split  3//30/3

jerk  35/2  45/2  55/2  65/2  70/2  75/5

Weights in kilos.

11-07-11 Monday Week 145

Training Log
4PM

Push Snatch/squat 

15/3/1  25/3/1  35/2/1  45/2/1  55/1/1  60/1/1

Snatch from low blocks 

30/2  40/2  45/2  50/2  54/2 (1 miss)  58/1  54/2 (2 misses, 2 good)  58/1  54/2 (1 miss, 2 good)  58/1

front squat 

4//75/2

clean pull  

2//70/3  2//75/2  2//80/2

then...

6:30PM

For time:
10 – 15 – 20 – 15 – 10 rep rounds of —
Alligator Pushups
Lateral Hops (over barbell)
Overhead Squats (I used 85 lbs)

Time -- 13:18 

I can definitely do that faster.

11-06-11 Sunday Week 144

Training Log
5PM
front squat  55/3  65/2  75/2  80/1  84/1  88/1  3//78/2

drop snatch  25/2  35/2  45/2  50/2 (x 5)  55/1  60/1

11-05-11 Saturday Week 144

Deadlift.

Today was the tournament for the 2011 Fall Season for the Atlanta Affiliate League.


Our team had to battle it out through a single elimination tournament to get a shot at winning the whole season.

CFED Team Blue was me, Jonathan, Jazz, Brooke, Eddie and
Duda.




I did both parts of the first workout:
8 minute amrap (as many reps as possible): Row for meters
Burpees
Dumbbell Swings (35 lbs)
Pullups
Eddie and Duda did the rowing and pullups and Jazz and I did the burpees and swings.

then immediately at the 8Min mark,

8 min amrap:
16 OH walking Lunge steps (25 lb plate)
100 Meter Sprint.
Eddie and Jonathan and Brooke and I did this part.

Our team won the bracket by a couple hundred points!!

Workout 2
2 team members do 150 wall ball shots while the other 2 do 60 clean and jerks, then switch. Fastest time wins.
Eddie and I teamed up and Duda and Brooke.

I did 30 of the C&Js (75 lbs) and 80 of the wall ball shots (14 lbs to 10')

Our team won.

Workout 3

21-15-9
SDHP (75/45)
Box Jumps (24"/20")
Two team members do 21 sdhp while the other two do the box jumps, then switch and do 21.. and so on.
Immediately after finishing this, same rules except thrusters and pullups (like a lightweight fran)
You can switch team members for each part.
Jazz and Brooke did the sdhp/box jump and Jazz and I did the Fran part.
Duda and Jonathan did the sdhp/box jump and Duda and Eddie did the Fran part.

CFED Team Blue won again!!

Final 4 workout

4 team members, 8 minute amrap (as many reps as possible)
1st team member does a 5 point suicide while member 2 is on deck. Member 1 finishes the suicide and begins to max rep deadlift (165/115) while member 2 does a suicide, then member 2 does deadlifts while member 3 is running, etc...

Our team did over 200 deadlifts and won the whole tournament by about 10 reps!!

Yay Blue Team!!

11-03-11 Thursday Week 144

Training Log
6PM ish

push snatch/squat  15/4/1  25/4/1  35/3/1  45/2/1  55/1/1  60/1/1

snatch  30/3  40/3  45/2  50/2  55/1  60/1  63/1  65/1 (fx2)

press in split  3///35/3

cj  35.2  45.2  55/2  65/2  70/1  74/1 (1-F, 2-✓)  77/1 (f)


Pretty good session, considering my thumb is split open and my wrists feel broken... I'll take it. (weights in kilos)

11-02-11 Wednesday Week 144

Training Log
5:30PM

For time —
25 – 20 – 15 – 10 – 5 rep rounds of:
Dumbbell Swings (55 lbs for tme)
with
50 – 40 – 30 – 20 – 10
Double Unders

Time: 6:01

Had to squeeze this in between coaching up the peeps....

11-01-11 Tuesday Week 144

The guy taking the photo said to try to look like we were tired...

We were on vacay 10-28-11 through 11-01-11 ... just got back today. We stopped at Amicolola Falls on the way home and did a pretty rough hike and I am totally counting that as part of my workout for the day.

Training Log
1PM ish
Super long steep hike up and down the highest waterfalls in Georgia.

5PM ish
5 rounds, for max reps:
Pistols
Muscle Ups
Handstand walks

Rd 1:  5 pistols per leg, 4 MU
R2: 7, 4
R3: 7, 4
R4: 8, 4

R5: 8, 4

(I just keep at the handstand walking part until I've successfully walked 4+ feet)

then...

2 rounds of "The Chief"
3 Min AMRAP:
3 Power Cleans (I used 135 lbs)
6 Pushups
9 Air Squats

Rd 1: 4 + 1 power clean
Rd 2: 3 + 3 air squats

Phew. That was a good way to come back from vacay ....

10-27-11 Thursday Week 143

Training Log

4PM

6 rounds NFT
Carry heavy-ass yoke 60 feet

Max distance handstand walk

Max Rep bar muscle ups

Started off with 280 on the yoke and worked up to 360. Yowch.

Maxed out at about 8 feet on the handstand walk... longest one ever!!

Took a few tries to get the hang of the bar muscle up but was doing sets of 5 for the last 4 rounds or so... sweet!

then...

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (I used 175)
12 Pull-ups
24 Double-unders

Time -- 26:57

Flippin' owwww on Bradshaw. It was like the whole workout was pullups. I think i wore myself out on the yokes and muscle ups... I did everything unbroken on Bradshaw except the stinkin' pullups. Didn't even do the first set unbroken... ridiculous. I must try this again when I have a fresher grip. Gah.

10-25-11 Monday Week 143

This is my bumble-bee outfit...

Had some lifting to do today, then jumped in with the 5:30PM class... good stuff.

4PM
(weights in kilos)
Push snatch/squat

30/4/1

40/4/1

50/3/1

55/2/1

60/2/1 

65/2/1

pull/snatch blocks from below knee  (bar about midway bt floor and knee) 

30/2/2

40/2/2

50/2/2 

55/2/2

60/1/2 

62/1/1 (f)

2//64/1/1 (f)

front squat

55/3

65/2

75/2

80/1

82/1 (f)

then...

5 rounds for time:
25M Sea Lions
15 Air Squat* to Box Jump (w:20")
25M Bear Crawl

(* squat to a slam ball)

Time -- 12:05

Okay, good day for the most part. Maybe because I'm sore, I dunno, the last couple of times I've snatched I've gotten kinda scared of the sets over 140lbs... same thing today.  And I.am.sore...did I mention that?  Phew!  Vacation countdown is ON ... 4 days and counting.

10-23-11 Sunday Week 142

320 lb deadlift!! Finally broke 300...

Had a great time in the gym today! PR days are always good days.

We decided to do scaled versions of the "King Kong" workout created by Outlaw CrossFit.

It has some pretty heavy lifts in it so warming up the deadlift, I decided to just slap on a belt and see how heavy I could go. I remember a couple of months ago trying to pull 300 lbs. It wouldn't flipping budge off the floor. Today, it went up fast and easy. Soooo... I tried 310. Same thing. Finally felt a little bit of loss of midline when I did 320, so I stopped there. Very exciting ... that's a 35 lb PR for me!!

2PM(ish)

"Uni-cong"

3 rds for time:

1 deadlift 285 lbs

2 muscle ups (jump to rings, full turnout & thumb flash)
3 front squats 175 lbs

4 handstand pushups

Time - 10:30

I think I could have done this faster ... and I will try again. The front squats were singles and I wasted a good bit of time on the one I dropped, getting the bar back on the rack. Good day. So excited about my new DL 1RM!!

10-22-11 Saturday Week 142

I don't have any photos from today, but I think Travis has some somewhere. We had our 4th match for Atlanta League this morning. It went awesome...well, as awesome as a 15 minute AMRAP can go.

12PM

AMRAP in 15 minutes. Total score is rounds + reps for top 4 athletes.
Power Snatch 65/45lbs
Hanging Squat Snatch (or hanging power snatch and overhead squat)
Burpee Box Jump 24/20”
Round = Reps. Round 1 = 1 rep of each. Round 2 = 2 reps of each. Etc.

Total -- 10 rds + 11 power snatch + 6 hang squat snatch (= 182 reps)

Our team won by about 5 rounds ... so proud of our team! Go CFED Blue!

10-21-11 Friday Week 142

Lovin' the yoke.

Actually felt like working out today and didn't want to go cold into competition tomorrow, so I had fun in the gym today.

4PM

Partners alternate to complete 10 rounds for time of:
5 Wall Climbs
10 Barbell Step-ups 75 lbs to 20" box

Partnered up with Burroughs.

Team time: 14:52

5PM

Every minute on the minute for 10 minutes:

65 ft yoke walk w/300 lb load.
6 toes to bar

Rest remainder of the minute.

I didn't really keep score on this but was getting the TTB unbroken and the work completed in around 29 to 36 seconds.

7PM

Got talked into pushing the sled with Duda. It was rough. That is all.

Good day. Lots of fun. Feel good. Unicorn out.

10-18-11 Tuesday Week 142

Did some snatch work this morning after coaching my 7AM one-on-one. It did not go well. Left all my stuff set up to come back and finish up after getting my head straight. I just got to feeling worse as the day went on so I decided to take it off... then later decided I would just take the rest of the week off.
I think I just need a break.

10-16-11 Sunday Week 141

Did some lifting today. Nothing to write home about.... felt a lil tired.

11AM
press in snatch

33 lbs x 4

44 lbs x 4

55 lbs x 3

66 lbs x 3

snatch

55 lbs x 2

78 lbs x 2

98 lbs x 2

110 lbs x 2

121 lbs x 1

132 lbs x 1

140 lbs x 1

148 lbs F (5 attempts)

press in split

77 lbs x 3

77 lbs x 3

77 lbs x 3

cj

78 lbs x 2

98 lbs x 2

110 lbs x 2

143 lbs x 1

154 lbs x 1