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..

+

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

+

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..

+

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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Week of June 6th 2016

Day 1.

  1. Power clean clusters, 3×1.1.1 @light/moderate loads, :10 between singles, 2:00 between sets – 195lbs working set.  Aimed for 200 as a last go but didn’t get my elbows around fast enough
  2. Push press, 3-3-3, 2:00 rest between sets – worked up to 195lbs working set last set.

+

AMRAP in 10:00 – 4 rounds exactly, with maybe 1 second to spare..

7 ring rows

14 sit ups

.5 miles on assault bike

Day 2.

  1. Dumbbell overhead walking lunges, 3×12 meters, try to go heavier than last week, 2:00 rest – 35lbs/40lbs/45lbs
  2. Pendlay row, 3×5-6, 2:00 rest – 185lbs

+

4 sets for even times: 3:17 / 3:14 / 3:12 / 3:15 – 2:08 average on the row, then the rest of the work.

500m row

10 box jumps w/step down, 24″

10 hand-release push ups

2:00 walk rest

Day 3

  1. Deadlift, 3-3-3-3 moderate, 2:00 rest – Worked up to a working weight of 255lbs and did all sets/reps with that weight.

+

For 12:00

Minutes 1-3: 3-5 strict pull ups on the rings  – 3 each round.

Minutes 4-6: :30 front leaning rest on ground

Minutes 7-9: 8 alternating dumbbell lunges, tough – 55lbs/hand

Minutes 10-12: 3 stone over shoulder  – 100lbs is starting to get a bit easy. might have to invest in a bigger ball..

+

10:00 assault bike @easy pace – whoops. didn’t see this till i wrote this..

Day 4

  1. 1 power snatch + 1 hang power snatch, 1-1-1-1-1 , begin a set every 2:00  – working weight of 125lbs. this was fine for the power snatch but was tough for the hang, more for my grip..

+

15:00 running clock, begin a set every 3:00 – Was left with about 1 min each round for rest.

10 row calories

10 ring rows

10 burpees

+

4 sets:

:35 row @95% aerobic effort

3:25 rest

Day 5:

Something a bit different.  good Test? i left it all on the floor for sure, by the end of it I was spent/done/shagged.. but recovered quite nice by midday.  1st set squat cleans unbroken and all but the 175lbs were thrusters.  Burpees were tough, i felt something in my right hip and my left mid section, feels like a tear but i’m sure it’s not. so i may have cheated a bit by stepping over most of the bars rather than 2 feet take off/landing..

so how did i do?  Managed to finish the 175lbs clean & Jerks and got 1 burpee before time expired.

Future goals?

  1. Jumping burpees and finish all sets and make it to the max set @185lbs.
  2. do it RX!!!  I don’t think i can squat clean 225lbs but i’d like to get there..

Scaled
(Men/Women)

15 minutes:
10 squat clean & jerks
(95/55lbs)
15 burpees over bar
8 squat clean & jerks
(115/75lbs)
15 burpees over bar
6 squat clean & jerks
(135/95lbs)
15 burpees over bar
4 squat clean & jerks
(155/115lbs)
15 burpees over bar
2 squat clean & jerks
(175/125lbs)
15 burpees over bar
MAX squat clean & jerks
(185/130lbs)

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Week of May 30th 2016

Day 1

  1. Power clean clusters, 4×1.1 @light/moderate loads, :10 between singles, 2:00 between sets – Built up to working weight of 195lbs..
  2. Push press, 4-4-4, 2:00 rest between sets – worked up to 190lbs for 4

+

For time: 7:42 .  KBS broken up to 10/10 and burpees in sets of 5,  Humidity is still up their this morning…

40 assault bike calories

30 kettlebell swings, 53

20 burpees

10 ring rows

Day 2

  1. Dumbbell overhead walking lunges, 3×15 meters, try to go heavier than last week, 2:00 rest – 2 rounds of 35lbs and 1 of 40lbs..
  2. Pendlay row, 3×6-8, 2:00 rest – 185lbs, 3 set broken up to 2.

+

3 rounds for time @90% – 14:55

500m row

1 rope climb

15 box jumps w/step down, 24”

1 rope climb

Day 5

30:00 assault bike @Z1, off every 5:00 for 8 shoulder taps – i’m going to assume that these were handstand shoulder taps, as that’s what i did.

+

  1. Back squat, 3×4-5 light/moderate, 2:30 rest – 225lbs, turned out to be 4×4

+

On a 20:00 running clock, begin a set every 5:00- each round ended up with 2 mins of rest time..

20 row calories

50 single unders

15 goblet squats  – 53lbs

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Week of February 7th 2016

Can’t belive how long it’s been since I did a last post. A Few Changes

So I’m still working on an injury, lower back is all tight and left hip flexor etc which causes me some issues.  I’ve had it lock up on me so I’ve taken pills and had an MRI which is good as it shows no real damage, however I have to start making some changes.

I’ve also started on WAG (Working against Gravity). new eating program which allows me to eat what I want as long as I keep in the P/C/F levels prescribed.  it’s been about 16 weeks and although not a lot of weight lose, body shape is noticeable..

This weeks workouts.

Day 1 (Monday)

  1. Power clean from the blocks @mid-thigh, build to a moderate single in 10:00 – hit 175lbs.
  2. Push press, 4-4-4-4, 2:00 rest – 185lbs.

+

5 sets: –  this was tough, i’ll have to admit legs were burning at the end of this.. but I still ove the Assault bike ?

3:00 assault bike @high effort

3:00 rest

Lunch time I went down to the office gym and I did some Chest/Tricep workouts.  I been doing the same movements for a few months now and I’ve been looking around and next week will make a few changes to the movements

Day 2 (Tuesday)

  1. Strict pull ups, AMRAP in 4:00 – I still struggle with this, I can’t get a full one but I managed to get a few in the time frame, it’s amazing how fast time ticks by.
  2. 1-arm DB row, 3×8-10/arm, :30 rest between arms, :60 rest

+

10:00 @80% – 4 Full rounds

50m farmers carry, light

50 single unders

2 wall walks

1 rope climb

  • Went for a Swim tonight as well.. I swimming , busts my ass but feels good.

Day 3 (Thursday)

For 15:00

1st- 5 toes to bar

2nd- 25m moderate sled drag – 200lbs

3rd- 10 step ups

+

5:00 assault bike max calories – 64 Calories

 

Day 4 (Friday)

  1. Bench press, 8-6-6-4, 2:00 rest between sets

+

AMRAP in 10:00 – 10 Calories short of 4 full rounds..

10 ring rows

50m light prowler push – Swapped out the prowler with weighted (20lbs) vest runs, up and down a flight of stairs.

12 assault calories

 

Day 5

30:00 assault bike, off every 5:00 for 10 hand-release push ups

+

every :60 for 8 sets:

4 pull ups

8 DB push press

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Week of November 30th

Day 1

  1. Power snatch clusters, 3×1.1.1.1, :10 between singles, 2:00 between sets – 140lbs after a couple of tries. Some times you have them sometimes you don’t
  2. Back squat, 3×3-5, 2:30 rest – 275 for 3, then put on 300 for 1. not my top 1rm but working on it.

+

5 sets:

40 single unders

6 burpees

:60 rest

100m run

:60 rest

 

Day 2

 

A1. DB bench press, 3×6-8, :60 rest – 75lbs are easy for 6.  Been doing chest work every monday lunch time

A2. 1-arm overhead DB carry, build to a tough 50 meters

+

8:00 @85% of [6 toes to bar + 6 power snatches, 75 + 200m run] – with 1 minute to spare end of the power snatches on the 3rd round so i ran.

+

8:00 @85% of [2 wall walks + 8 box jump overs + 1 rope climb ] – 1 round, terrible. the local coach had me fill in for a partner for some runs and core holds..

+

Not for time: – Ran out of time for this..

800m sled drag, light

 

Day 3

 

35:00 airdyne @ easy pace, off every 7:00 for mobility

+

  1. Weighted strict pull ups, 3×3-5, 21×1, 2:00 rest
  2. Scap push ups, 3×10 controlled, :60 rest

+

5 sets for even times: – never managed to get this done at all…

10 KB swings, 53

10 hollow rocks

15 HR push ups

50m shuttle run

:90 rest

Day 4

 

  1. Front squat, 4×2-3, 20×1, 2:00 rest – 275lbs for 2.

+

For 15:00

1st- 6 thrusters, 75

2nd- 5 burpees

3rd- :30 double unders

+

3 sets not for time:

:20 L-hang from bar

50m bear crawl

 

Day 5

 

  1. Hang power clean, 1-1-1-1, 2:00 rest – finally managed to get 205lbs on it after the third attempt.
  2. Farmers carry, build to a tough 40 meters

+

4 rounds for time: – 10:50.

200m run

7 overhead squats, 95

5 pull ups

 

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Week of November 23 2015

Day 1

  1. Power snatch clusters, 3×1.1.1.1.1, :10 between singles, 2:00 between sets –  Managed 145lbs for this. Felt good to be lifting again. had a couple of drops and i’m not ready to go to 150 yet.
  2. Back squat, 3×4-6, 2:30 rest – Good weight, 235-255.. would like to get back to heavier but at the risk of injury.

+

4 sets:

For 2:00

10 alternating DB snatches

8 step ups/step downs

AMRAP burpees in remaining time = Burpees = 10,8,7,10

:60 rest

 

Day 2

 

A1. DB bench press, 3×8-10, :60 rest

A2. 1-arm overhead DB carry, 3x25m/side, :60 rest

+

8:00 @85% of [6 burpees + 6 toes to bar + 200m run] – end of the third round had 30 seconds left so went for the run.

+

8:00 @85% of [1 rope climb + 8 box jump overs + 6 stone over shoulder] – 2 Full rounds – Tired on the rope climbs..

+

Not for time:

800m sled drag, light

 

Day 3

 

35:00 airdyne @ easy pace, off every 7:00 for mobility – Still enjoy this. took up most of my morning so i had to come back and do the rest in the afternoon.

+

A1. Strict pull ups, max in :60, :60 rest – Terrible!! 2. but on a plus side i’m getting higher on my pullups. I’m able to get my eyes over the bar on a strict and the kips feel better, i almost hit CTB ones later in the week.

A2. Scap push ups, 3×10 controlled, :60 rest

+

4 sets for even times: times were = 2:10, 2:06, 2:06, 2:06.  hitting 15/16 DU each time i skipped.

12 KB swings

10 sit ups

30 double unders

15 HR push ups

:90 rest

 

Day 4

 

  1. Front squat, 4×3-4, 20×1, 2:00 rest – 265 for 2, then 275 for 1 and 285 for 1..

+

For 15:00

1st- 8 wall balls, 20 to 10

2nd- 6 axle deadlifts, moderate/tough

3rd- 2 wall walks

+

3 sets not for time:

:20 L-hang from bar

50m bear crawl

 

Day 5

 

  1. Hang power clean, 2-2-2-2, 2:00 rest – 185 not an issue, 205 couldn’t get under the bar. might need more finesse and supplementary work for these.
  2. Farmers carry, build to a tough 50 meters

+

AMRAP in 10:00 – almost finished 3 rounds. was 70 meters short of completing..

6 hang squat snatches, 95

200m run

6 pull ups

250m row

 

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Week of November 16th

Day 1

A Power snatch, 10:00 technique/speed work at light/moderate weight – hit 140lbs comfortably. I don’t think that i’ll go much higher than this too quickly until i do some more at this weight. Back feels good just want to make sure i hit it.

  1. Back squat, 6-4-4-2, 20×1; 2:00 rest – Good Weight (Can’t remember exactly..)

+

AMRAP in 8:00 – 2 Rounds only.  Still don’t like doing burpees but my back wasn’t suffering too much.. Still have issues with DU’s!! Some days are good some not.

8 burpee box jumps

30 double unders

50m farmers carry, 70/hand

Day 3

35:00 airdyne @easy pace, off every 7:00 for mobility – Still like this machine. 250-300 calories in this session and 10 miles. hit 20mph on average during the 7 mins and i’m getting better where i don’t have to shake out my arms too much.

+

A1. Ring push ups, 3×10, :60 rest

A2. Shoulder taps, 3×8-10, :60 – Couldn’t manage these so just held a handstand..

+

3 rounds for time – 8:13. This was terrible. My shoulders were busted from swimming the night before so DU’s were Singles, rope only went half way.  Mentally I just didn’t have the desire to go FAST, just do it..

  • 35 double unders
  • 1 rope climb
  • 10 power cleans, 95
  • 100m run

Day 4

  1. Front squats, 4-3-3-2, 20×1, 2:00 – 255lbs for 2. Felt comfortable. nice to know that all my strength hasn’t left.

+

For 14:00

  • 1st: 6 alternating pistol squats
  • 2nd: 8 axle deadlifts, moderate
  • 3rd: 8 wall balls, 20 to 10

+

  • 3 sets not for time
  • :10 l-sit
  • 12 hip extensions

Day 5

  1. Hang power clean, 2-2-2-2, 2:00
  2. 1-arm overhead DB carry, 3x60m/arm, :60 rest

+

Amrap in 10:00

8 shoulder to overhead, 95

10 box jump overs

50m shuttle run

2 wall walks

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