Week of September 19th 2016

Day 1

PM (Optional) 40m Z1 row, assault bike, or swim – did this at Lunchtime..

AM

  1. Power snatch 10 x 1 at 80% of 1RM begin a set every :30
  2. Back squat: 4-4-4 41X1 (4 second descent) rest 3:00

 

5:00 clock: row 1000m, 24 wall balls. For every wall ball NOT completed in the time cap, 2 burpees over box. 4:56 mins, 4 seconds spare..

Rest 5:00

24 wallballs, Row 1000m.  For every second slower than first row, 1 round of Cindy (cap it at 8) – Reading this now, repeated the above without realizing that it was reversed. however i was 2 Wall Balls short t 5 Mins.

Rest 5:00

Do any penalty reps from first two 5:00 pieces. 

Day 2

PM (optional) 3k Z1 row, off every 1000 for 3-4 wall walks.  – Swam in the PM

AM

  1. Stone Carry: 4 x 35m, rest as needed between trips – 100lbs Ball. Keep trying to get the 150lb bag but they sell out so fast

B1. CG Bench Press 3 x 6 rest 1:00 – maxed out at 195lbs for 6! yea, getting stronger here.

B2: Pendlay Row 3 x 6 rest 1:00

EMOM 20

Evens: 3 pullups, 20 Dus (cap it at :40) – couldn’t string together the DU’s getting 10 per round! sucks!!!

Odds: 6 HRPU pushups, 6 russian KBS heavy – 80 lbs KB (Biggest one we have in the box)

Day 3

2 rounds, not for time:

:40 nose-to-wall hold (wall walk to nose to wall)

3-6 strict pullups,

3-6 ring dips

 

  1. Power clean, 14 x 1 @ 75% 1RM, begin a rep every :10 – @ 162lbs, getting tough but manageable.
  2. Front-squat 8 x 3 at 73% 1rm, begin a set every :60 – i had 225lbs on the bar. 73% is 229.95.  This was tough..

5 sets: 4 “deck press” AFAP, #5 heavier than last week, row :50 100% effort, rest 3:00 – 30lbs DB’s

for time: – No Time to get this done.

30 pullups, minimum sets of 5

 

Day 4

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic

PM

A1. Push Press  4 x 5 rest :60 – 165LBS FOR 5

A2. weighted Strict CTB pullups.  4 x 2-3 rest 2:00

 

For time at 100% effort:

12 KB thrusters (#44), 12 burpees, 12 pullups  – 1:58

rest 2:1

12 KB thrusters (#44), 12 burpees, 12 pullups – 2:04

 

rest as needed then:

 

Row 750m at 97% effort.

 

Day 5

 

  1. On a 10:00 clock, build to a max clean and jerk in 8:00/ – I hit 185lbs on this, tried 205lbs with no luck.  However after the wall balls i came back, changed shoes back to my nano’s and finally hit 205lbs!

In the remaining 2:00 max wall balls – 50 Wall balls.

 

rest as needed then:

 

15-10-5

Power cleans 115

Ring dips

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week of September 12th 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Did this in the PM 300 Calories sub 30mins

 

PM

  1. Power snatch. 10 x 1 @ 77% 1RM, begin a set every :30
  2. Back squat de-load: 5-5-5 rest 2:30, last set should be no more than 65% of 1RM – Max Weight was 230lbsx5

5 sets:

1-2-3-4 – handstand pushups/power cleans 65% of 1RM – this was interesting, i enjoyed this..

rest :60

run 200

rest :60

(Optional if time permits) – no time..

800m sled drag, moderate

Day 2

AM (optional) 3k Z1 row – Swimming Tonight
PM

  1. Stone Carry: 4 x 25m, rest as needed between trips

B1. CG Bench Press 3 x 8 rest 1:00 – 165lbs

B2: Pendlay Row 3 x 8 rest 1:00 – 185lbs

 

EMOM 18:00

1st: 40-50 DU’s (stop at :40) – these were terrible, couldn’t get the rhythm today..

2nd) 6-8 CTB Pullups (pick a number you can sustein) – still no good, using a band

3rd) 8 Ring pushups

 

Day 3

2 rounds, not for time:

:30 nose-to-wall hold (wall walk to nose to wall)

:10-20 passive hang

20m broad jumps

 

  1. Power clean, 14 x 1 @ 75% 1RM, begin a rep every :15
  2. Front-squat 8 x 3 at 70% 1rm, begin a set every :60

Skill work:

Dealers choice, 10:00

5 sets: 4 “deck press” AFAP, row :45 100% effort, rest 3:00

“deck press” is a burpee w/ 2 dumbbells, and once you get up off the ground you need to get the dumbbels overhead. Choose a weight where you can get up and swing them up quickly in one motion, not too heavy where you have to clean an jerk them. Speed is the key here.

Day 4

A1. Push Press  4 x 6 rest :60

A2. Strict CTB pullups.  4 x 5 rest 2:00

 

at 100% effort: 20 thrusters #95 20 pullups (banded or jumping as needed)

rest 3:1

at 100% effort: 20 thrusters 20 pullups
rest as needed then:

for time:

3 rounds:

8 KB front squats (2 KBs front-racked)

8 KBS

8 box jump overs

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 4, 31X1 rest :60 between legs

20:00 at 75%

5 tire flips or similar odd object movement

8 ring dips

4 stone over shoulder

:40 FLR on rings

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Week of Aug 29th 2016

Well after last weekend getting food poisoning , i feel so much better this week.

Day 1

PM (optional) 30m Z1 airdyne/assault bike – 300 Calories in Under 30 Mins – BOOM!!  29:38 / Avg Speed – 24.9 / 10.3 Miles

 

PM

  1. Power snatch. 10 x 1 @ 77% 1RM, begin a set every :45
  2. Back squat – build to a 4-rep max in 3 sets – 265lbs for last set of 4 reps..

then:

at 100% effort:

3:00 amrap: – 2 Full Rounds and 5 Snatches, 30lbs wall ball.  My Pullups i did with a band, sorry but i’m still too heavy and not strong enough to do pullups.  i think that i’ve just come to that realisation, back to basics and keep losing the weight.

5 touch and go snatched, at 55% of snatch max)

5 chest to bar pullups (push for unbroken)

5 wallballs (heavy or high)

rest exactly 5:00

at 100% effort: – did this with 15 Seconds to spare…

3:00 cap:

row 500m

15 burpees

for every burpee that exceeds the time cap, add :30 on the assault bike at a tough pace. The incentive here is to finish the burpees under 3:00

rest as needed then:

 

2 sets, 75m farmer carry TOUGH

:30 hollow rocks

 

Day 2:

AM (optional) 3k Z1 row

PM

  1. Stone over shoulder – tough – 3 sets of 4 rest :40 – 100lbs ball. trying to order a new weight and they keep going out of stock.

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 5-6 reps 21X1, rest 2:00 – 185lbs +

 

EMOM 10:

Evens:  25 UB double unders (stop at :40 if not complete)

Odds: 10 GHD Situps – weighted (plate or DB) – 10lbs plate, last set with 15lbs plate

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25 (sandbag carry light)

Odds:  1-2 strict deficit HSPU – adjust depth to make it tough – cannot do these. so did 4 reps strict HSPU, with a 25lbs plate and ab mat, getting stronger to be able to do this unbroken for 4 and hitting the mat each time..

 

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate 53lbsx2/70lbsx2/80lbsx1

5 1-arm KB windmills light

30 double unders

 

  1. Power clean 15 x 1 @ 60% 1RM clean, begin a set every :10 – 129lbs
  2. Front-squat: 10 x 2 @ 65-75% 1RM, begin a set every :60 – 195lbs

10:00 Skill work:

a)

b)

5 sets: row :45 100% effort, rest 3:15

 

Day 4

AM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic

 

PM

A1. Strict Press  4 x 4 rest :60 – built up to 125lbs, shoulder was giving me some grieg

A2. Strict pullups.  4 x 7-8 rest 2:00

15-10-5 at 100% effort: box jumps, burpees, TTB 5:45.. didn’t have the time to way 25 mins till the next round so went straight to the next workout.

rest 5:1

15-10-5 at 100% effort: box jumps, burpees, TTB

then:

2 sets: 6 push press + :30 all out on assult bike @ 115lbs

rest 3:00

(weight on push press – 90% of final weight from A1 above)

 

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 5-6, 31X1 rest :60 between legs @ 35/45/55

15:00 at 80% – 4 Rounds, in the pouring rain.. 45lbs DB for Burpee box jumps.

25m prowler push or sled drag tough

8 bar dips

6 dumbell burpee box jumps (step over. Tough DB weight)

25m bear crawl

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Week of August 22nd 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Rowed for 40 mins, hitting 200 Calories, felt like crap coming off Food Poisoning.

 

Day 2

  1. Power snatch. 10 x 1 @ 75% 1RM, begin a set every :45
  2. Back squat – build to a 6-rep max in 3 sets – 255lbs 6 rep max..

 

then:

 

at 100% effort:

3:00 amrap: – 1 Round 4 Pullups. i think i may have to go back to the basic with pull ups, started using bands to try and get back into the strength portion. need to program back strength into my week..

8 ground to overhead, (at 45% of snatch max)

8 pullups (push for unbroken)

8 Wallballs (pick a spot 6″ higher than your normal target)

 

rest exactly 5:30

 

at 100% effort:

3:00 amrap: – 1 Round and 4 Burpees.. nice bit of a workout..

row 200

10 burpees over erg

rest as needed then:

 

3 sets, 50m farmer carry TOUGH – Skipped, ran out of Time…

:20 hollow hold

 

Day 2:

PM(optional) 3k Z1 row – Went out Pilot Gig Rowing. Need to get my monitor out to see what time/calories are burned etc..

PM

  1. Stone over shoulder – tough – 3 sets of 6 rest :60 – Mixed up 145lbs thrusters with stone @ 100lbs

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 6-8 reps 21X1, rest 2:00 – 175lbs last set..

 

EMOM 10:

Evens:  20 UB double unders (stop at :40 if not complete)

Odds: 8-10 GHD Situps – weighted (plate or DB) – 10lbs plate..

 

rest 4:00

 

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25 (sandbag carry light)

Odds:  5 strict HSPU

 

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53lbs/70lbs/70lbs

5 1-arm KB windmills light

25 double unders

 

 

  1. Power clean 14 x 1 @ 55% 1RM clean, begin a set every :10
  2. Front-squat: 10 x 2 @ 60-70% 1RM, begin a set every :60 – 190lbs..

 

10:00 Skill work:

  1. a) handstand walks
  2. b) kipping pullup work

 

5 sets: row :40 100% effort, rest 2:20

 

Day 4

 

PM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic – Went pilot Gig Rowing at Night..

AM

A1. Strict Press  4 x 5 rest :60

A2. Strict pullups.  4 x 6-8 rest 2:00

 

3 rounds at 100% effort: 6 hang power cleans 60% 1RM 6 burpees 6 TTB – 3:41. this was better than with pullups.. TTB are a bit sketchy.. started getting more knees up, but was close to the bar..

rest 5:1

3 rounds at 100% effort: 6 hang power cleans 60% 1RM 6 burpees 6 TTB 3:45, similar time..

3:00 max Assault Bike Cals , 97% overall effort. – Ran out of time, plus was busted…

 

 

Day 5 – probably not going to get to this this week..

 

  1. Single Leg Rear elevated Split Squat 3 x 7-8, 31X1 rest :60 between legs

 

Row 3000 easy, off every 500m for 10 wallballs or 10 box jumps (mix them up if you wish)

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Week of August 15th, 2016

week 2 August 14

Day 1

PM (optional) 30m Z1 airdyne/assault bike – done

AM

  1. Power snatch. 10 x 1 @ 72% 1RM, begin a set every :45
  2. Back squat – build to a 8-rep max in 3 sets – Managed to get to 235, not sure what happened last week with the 280lbs.. i did 275lbs for 2, then put it back on the rack and lowered the weight. thinking that i need to build back up.

then:

at 100% effort:

3:00 amrap: – 1 Full Round then 5 PU

10 ground to overhead, (at 43% of snatch max)

8 pullups (push for unbroken) – Pushed for unbroken but got 2, then singles.  PU’s my kryptonite.

10 wallballs

rest exactly 6:00

at 100% effort:

3:00 amrap: – 1 Full Round and 1 Burpee!! to a 25lbs plate.

row 200

15 burpees to a plate

rest as needed then:

3 sets, 50m farmer carry TOUGH – used 75lbs KB, the next batch of weights is 95lbs Bumbell with some gnarly Gnurling so it dug into my hands, i did 25 meters once and then swapped back to the 75lbs KB.. Ordering some Rouge gloves, hopefully this will help..

10 hollow rocks

Day 2:

PM (optional) 3k Z1 row – Did a 300 Cal row (as per WAG) after work, over 5.1K, – 23:10

AM

  1. Stone over shoulder – tough – 3 sets of 5 rest :60 – 100lb ball – trying to order some bigger bags. 150lbs/200lbs

(if no stone sub thrusters, very tough weight

EMOM 10:

Evens:  :30 double unders

Odds: 8-10 GHD Situps – mixed it with Ab Mat Situps, core is still sore from just coming back from holiday and working it..

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25

Odds:  4 strict HSPU – 25lbs plate and 1 Ab Mat..

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53 lbs KB

5 1-arm KB OH-squat/arm – 53lbs KB

30 double unders

  1. Power clean 13 x 1 @ 45% 1RM clean, begin a set every :10 – 97lbs.
  2. Front-squat: 10 x 2 @ 55-65% 1RM, begin a set every :60 – 185lbs (59%)

10:00 Skill work: – Ran out of time

  1. a) handstand walks
  2. b) kipping pullup work

5 sets: row :35 100% effort, rest 2:25 – Ran out of Time

Day 4

PM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic – Went Pilot Gig Rowing. more technical than physical but was out for an hour.

AM

A1. Strict Press  4 x 6 rest :60 – worked up to a working set of 130lbs

A2. Strict pullups.  4 x 5-8 rest 2:00 – these still suck, did some solo then moved to a band.

 

3 rounds at 100% effort: 1 rope climbs 8 burpees 10 TTB – WORST THING EVER!!!! Took me almost 8 minutes to get through this. my hands are the issue and they are killing me to hold the bar.  I did one round then called it a day ,pissed off. still did the Airbike but not in a good mood.

rest 6:1

3 rounds at 100% effort: 1 rope climbs 8 burpees 10 TTB

4:00 max Assault Bike Cals , 97% overall effort. – 50 Calories..

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Week of August 8th 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Day 1 started on a Tuesday so i swam in the Evening, last swim for about a month as the pool closes so i’ll probably start hitting the Airdyne

PM

  1. Power snatch. 10 x 1 @ 70% 1RM, begin a set every :45
  2. Back squat – build to a 10-rep max in 3 sets – hit 280 for 7 reps.. could have made 10 but after a 3 week break mentally i said don’t..

then:

at 100% effort:

3:00 amrap: – 1 Round + 4 PU.  I still have issues with pull ups.. need to work on pulling strength..

10 ground to overhead, (at 40% of snatch max)

7 pullups (push for unbroken)

10 wallballs

rest exactly 6:00

at 100% effort:

3:00 amrap: 1 round + 140m Row.

row 200

20 burpees

 

rest as needed then: – LOL Didn’t see this till just now.  was so busted..

3 sets, 50m farmer carry TOUGH

10 hollow rocks

Day 2:

 

AM (optional) 3k Z1 row – skipped..

PM

  1. Stone over shoulder – tough – 3 sets of 4 rest :60 – 100lbs ball. need to get a bigger stone.  Box is putting in an order at the end of August, going to try and get in on the shipment

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 8-10 reps 21X1, rest 2:00 – 165lbs..

EMOM 10:

Evens:  :30 double unders – Still suck at this!!

Odds: 8-10 GHD Situups

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25

Odds:  3 HSPU

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53lbs KB

5 1-arm KB OH-squat/arm – 52lbs KB

25 double unders – Still suck at these. couldn’t find my rhythm

 

  1. Power clean 12 x 1 @ 45% 1RM clean, begin a set every :10 – 95lbs
  2. Front-squat: 10 x 2 @ 50-60% 1RM, begin a set every :60 – 190lbs

 

10:00 Skill work: – getting late so i had to skip the below… going Rowing tonight…

  1. a) pistol squats or progressions
  2. b) double unders

5 sets: row :30 100% effort, rest 2:30

Day 4

PM

A1. Strict Press  4 x 8 rest :60

A2. Strict pullups.  4 x 4-8 rest 2:00

3 rounds at 100% effort: 10 burpees 10 TTB

rest 6:1

3 rounds at 100% effort: 10 burpees 10 TTB

4:00 max Assault Bike Cals , 97% overall effort.

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 10-12, 31X1 rest :60 between legs

Row 3000 easy, off every 500m for

3-5 minutes mobility of choice

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Week of July 11th

Day 1 

Just wanted to include that The food Group (Team WAG) has asked me to do 2×300 calorie MISS sessions a week.  Sunday i did this on the Assult Bike. 35:36, getting off every 100 Calories to shake out the numbness.

  1. Power clean, 12×1 @ 175 , begin a set every :60
  2. Split jerk: 4 x 2 @ #175, begin a set every 2:00 – Cleaned these as well rather than use a Rack.

+

For time: This was Crap??.. 14:20 .  Took me three mins and change to get off the Rower and 2 Mins to get off the Bike.. guess with a 4 min rest too me less than 2:30 to do each pull up and TTB session. Still need a lot of work on my hang. gotta lose the weight..

row 50 calories

20 TTB

rest 4:00

30 Assault bike Cals

20 pullups

 

Day 2

5-8 mins. HS walk practice – I Link to do this after the workout on tired and Warm shoulders.  Not so good today but yesterday managed to walk 2 mats!!

  1. Back squat, 2-2-2-2 @22×1 tempo, 2:30 rest – Did all sets @ 265lbs
  2. Pendlay row 8-8-8 (axel bar if possible) 2:00 rest – Axel bar +90lbs

+

3 rounds: Each Round was taking just over 2:15.. Singles, 55lbs Snatches and my L-Sits were not very good.

100 singles (r 40 DU)

10 alt dumbbell snatches tough

:15 L-sit on rings

8 burpees to a 4″ plate

rest 2:30

Swimming was cancelled tonight so went to the Box and did 300 Calories on the Assault Bike.. 32:15 Mins..

Day 3 

  1. Behind the neck push press, work to a tough set of 3. start/end higher than last week. – Worked up to last set @185lbs..

For 18:00

1st: :35 FLR on rings (or plank on ground)

2nd: 12 wallballs – 20lbs

3rd: 10 KBS – 72lbs

then

10:00 assault bike easy

 

Day 4 (Thursday)

  1. 1 power snatch + 2 OHS, 7 reps and building, begin a set every :90

 

Then

 

17:00 at 80% overall effort.

5 hang squat snatches at 50% of final weight from “A”,

8 box jumps, step down

50m farmer carry, #70/hand

 

Day 5:

 

A1: scap pushups, 3 x 15 slow/controlled rest :60

A2: shoulder taps 3 x 10 rest :60

 

B1:  1 arm DB press, 3 x 5 rest :60

B2:  20 ft OH walking lunge unbroken tough

 

then: ALL OUT effort.

100m run

5 burpee chest to bar pullups

5 snatches, #115

rest 3:00

repeat

rest 3:00

repeat

This should take about :90 to 2:00 depending on the run.  Go all out and see if you can match your time for each of the rounds.

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Week of July 4th 2016

Day 1

A. Power Clean 12×1 @162. Begin Set every :45

B: 1 Push Jerk + 1 Split Jerk, 1-1-1-1, 2:00 Rest between each sets (Start working weight 175lbs) – Finished at 220lbs.  Packed on 230 but it felt too heavy at this time.

+

12:00 @ 95% – 3 Rounds

15 Row Cals

8 TTB

8 Pullups

2 Wall Walks.

Day 2

5-8 mins. HS walk practice

  1. Back squat, 3-3-3 @22×1 tempo, 2:30 rest – 255lbs finish weight…
  2. Dumbbell reverse flys, 3×5, heavier than last week, 2:00 rest 40,45,55 (no 50lbs wights)

+

5 sets (change order for each round) – Managed to get 4 rounds in before the heat got to me..

300 m row

7 kettlebell snatches, #35 each hand

20 mountain climbers

7 wallballs 20# to 10′

7 burpees

2:00 walk rest

 

Day 3

  1. Behind the neck push press, start very light, work to a tough set of 4.  Clean grip or a little wider. – 175lbs. This is a weird movement so not the heaviest from the front..

For 20:00

1st: :35 FLR on rings (or plank on ground)

2nd: 8 ALT 1-arm kB snatches, 4 right, 4 left, moderate/tough weight

3rd: 4-5 Burpee Toes-to-bar (1 burpee, 1 TTB = 1 rep)  pick a number you can sustain throughout

4th: 3 stone over shoulder

then

10:00 assault bike easy

Day 4

  1. 1 power snatch + 1 OHS, 7 reps and building, begin a set every :90 – 140lbs..

Then

15:00 at 80% overll effort. – managed to get 5 rounds and 4 snatches.  all OHS were unbroken.

8 Overhead squats at 70% of final weight from “A” above – 98lbs..

8 alt DB snatches, #50 – had to use 55lbs as they don’t have a 50lb DB

row 250

Day 5:

 

A1: scap pushups, 3 x 15 slow/controlled rest :60

A2: shoulder taps 3 x 10 rest :60

 

B1:  1 arm DB press, 3 x 6 rest :60

B2:  25 ft OH walking lunge (axel if you have it), unbroken tough – Axel Bar and a set of 45lbs plates..

then:

5-3-1 wall walks, squat snatches #75 followed immediately by:

30 row calories

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Week of June 20th, 2016

Day 1

  1. Power clean, 12×1 @ 65-70% of 1RM power clean, begin a set every :45 – 155lbs working set.
  2. 2 push press + 1 split jerk, 1-1-1-1, 2:00 rest between sets – worked up to last set of 200lbs..

+

3 rounds for time: – 14:51, Burpee pull ups are weird, saw a video and did that

21 row calories

15 toes to bar

9 burpee pull ups

Day 2

  1. Back squat, 5-5-5 @22×1 tempo, 2:30 rest – working set of 235lbs, last one was 240lbs.  Squat is way off having not done them in a very long time, and leg press is a different movment.. plus the pause at the bottom i lose the bounce.
  2. Dumbbell reverse flys, 3×8, heavier than last week, 2:00 rest – 30lbs / 35lbs / 40lbs – Heavier than last week..

+

4 sets for even times: 2:20 / 2:20 / 2:35 / 2:30

200m run

15 kettlebell swings, 53

15 ring push ups

2:30 walk rest

Day 3.

A. Deadlift, build to a heavy single – Hit 315 for a single. not bad as i looked at my previous records and may 2015 i hit 325 so with all the injuries that i have had i’m happy with that.  Tried to hit 335 but only got it off the ground about an inch and decided no..
+
For 20:00
1st- :20 hollow hold
2nd- 8 moderate dumbbell thrusters  (40lbs)
3rd- 5 toes to bar
4th- 30m stone carry on shoulder
+
10:00 assault bike @easy pace

Day4. Taper for granite games wod

A. 7 light hang power snatches up to 85% 1rm. Rest :90 – 115lbs..
B. Build to a tough 3rm ohs from ground. – hit 145lbs for 3, got 165 overhead for 1, but my hands were too close together for my current flexibility and couldn’t hold it..

Then

For time: 5 rounds – 9:40.
5 pullups
10 air squats
15 cals row

Huge Accomplishment today!! for the last 2 weeks me another guy at the box every morning have been practicing our handstands & Walks.  generally i get up on a handstand for a second or two before falling, told i have good solid form, straight legs and I’ve moved one hand in the past.  TODAY however, a different story..  I got up and walked the entire length of one of the Mats.. about 3-4 feet.  Totally made my day!!!!

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Week of June 13th 2016

Day 1

  1. Power clean, 10×1 @ 65-70% of 1RM power clean, begin a set every :60  – 145lbs for each set.
  2. Push press, 2-2-2-2, 2:00 rest between sets – built up to a working set of 195lbs for all reps.

+

4 rounds for time: – finished 3rd round at 8:53, then got a call from my wife as she was locked out of the hosue and had to get to work and get the kids to school

20 row calories

15 sit ups

10 ring rows

 

Day 2

  1. Back squat, 6-6-6 @22×1 tempo, 2:30 rest – Built up to a last set of 235lbs for the last set..
  2. Dumbbell reverse flys, 3×10, 2:00 rest 25lbs/30lbs/30lbs

+

5 sets for even times: 2:43 / 2:40 / 2:41 / 2:43 / 2:44 – last set started to become a real struggle. but willed myself through it.

400m row

8 box jumps w/step down, 24”

8 burpees

2:00 walk rest

 

Day 3

  1. Deadlift, build to a heavy double – Wahoo!!! great start to the day. Hit 300lbs for 2. NICE!!

+

For 16:00

1st- 4-6 strict pull ups on the rings – 4, still just getting to my nose…

2nd- :40 front leaning rest on ground

3rd- 6 thrusters, 95

4th- 4 stone over shoulder – 100lbs ball, thinking that i may have to get something bigger soon..

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10:00 assault bike easy pace

 

Day 4

  1. 1 power snatch + 1 hang power snatch + 1 overhead squat, 1-1-1-1, begin a set every 2:00 – Managed to get to 135lbs. hang was not pretty but had no issue with the OHS  Video Link  

B1. Band pull downs, 3×15, :60 rest

B2. Dead hang to inverted, 3x 3-5, :60 rest – Managed 1 successful each time and 2 attempts

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For time: – 8:51 but ended up with KnE rather tan T2B, my hands were killing me..  Can you tell where the bar sits in my hand when hanging..

IMG_0302

15 toes to bar

15 hand-release push ups

200m run

12 toes to bar

12 hand-release push ups

200m run

9 toes to bar

9 hand-release push ups

200m run

 

Day 5 – so was given a choice the below or  week 2 of the Granite Games.. After the week i’ve had a the way i felt this morning, i opted for what was sent earlier.  the 12 Min amrap was enough of a week finisher i couldn’t imagine the GG set, would have been completely dead..; Also short on time today and it fit in well.

17 min amrap: 50 row cals,  50 WB, 50 STO, 50 box jumps== Details here: https://thegranitegames.com/2016-qualifier-workouts/?mc_cid=13d0b1280f&mc_eid=99ac5ffc01

  1. Squat clean clusters, 3x.1.1.1, :10 rest between singles, 2:00between sets – 185lbs final working set
  2. Close-grip bench press, 6-6-6 @20×1, 2:00 rest – Same 185lbs..

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12:00 @85% – 4 complete rounds with a few seconds left on clock.  It was humid this morning and i felt like i was on fire by the 3rd round..

50 single unders

25 meter stone carry

12 alternating dumbbell snatches

2 wall walks

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