Workout
Thursday 20130516
30, 20, 10 reps for time of:
Power Snatch, 75lbs/53lbs
Jumping Pull ups
Push Press, 75lbs/53lbs
Box Jumps, 20″
12:23. What a good burn. I was concerned that nobody had finished this workout as Rx’d in under 15 minutes. I knew I could do it. I finally felt like I really pushed myself. I knew I could keep going and there was no reason to try to keep something in the tank. Yeah, I broke up some of the sets, but I took much bigger chunks than what I might normally do. I told myself to just keep going and see how far I could get in each set before I really felt like I had to stop.
I need to remember to do this more often in workouts and try to push the threshold. My fitness is coming back and I need to use it.
Jackie
“Jackie”
1000m Row
50 Thrusters, 45lbs
30 Pull-ups
7:55. Row was sub 4, but I went ridiculously slow on the thrusters even though I didn’t put the bar down. The pull-ups were 18, 4, 3, 3, 2. Those could have gone better too. Still not too bad. I should have pushed harder. Keeping something in the tank for no reason.
Tuesday Upper Body Blast
10 rounds of:
200m Row
10 Ring Push-ups
followed by
EMOM 10 minutes
5 Pull-ups
20 Double Unders
Korea Workout Frenzy
Spent 12 days in Seoul, Korea with James Hobart, Nolan Mooney, Jesse Ward, and Jonny Smyth. We did a bunch of workouts during that time. Here’s a look at what we did.
Friday, May 3
Lynne at 185 strict pullups
Terrible. I need so much work with my upper body strength.
Then
4 rounds with 4 people
Partner does 200m row
You do AMRAP air squats
2 rest stations.
This was great. Hard push and plenty of rest.
Saturday, May 4
Day 1 WOD
AMRAP 15′
7 DB Thrusters, 2×35
15′ Handstand Walk
10 GHD Sit-ups
I think I did 8 rounds. Good burn. I scaled down the dumbbells so I could manage it. The guys were doing 70lb dumbbells which seemed terrible.
Sunday, May 5
2 Snatches, 135lbs on the minute. 20 minutes.
That was tiring. I should have done 3 reps OTM or more weight.
“Annie”
7:30. Not a PR but not terrible either. Good work.
Monday, May 6
“Bro session aka back barbecue”
1rm good morning. 235
10×5 supine bent over rows. Up to 195
Walking lunge mornings with 65lb 3 laps
3×15 hip and back extension
This was a posterior chain destroyer. Great day! Really torturous.
Tuesday, May 7
2 laps sled pull 135
30 presses, 95lbs
40 pullups
50 pushups
11:23. The push-ups destroyed me. I was okay until then. Scaling the presses down to 95 was a smart idea.
Wednesday, May 8
30 Burpee pullups. 3:23
3 power cleans then overhead walking lunges about 50ft.
95,115,135,155
Putting heavy shit overhead is always a good idea.
Thursday, May 9
Morning Session
“Filthy Fifty”
28:46
This workout is never fun. It’s worse at 7am. I remember when I was much faster at this. It’s a shame that I can’t seem to do it anymore. I need more fitness.
Afternoon Session
Sumo Deadlift
7×325, 5×345
These felt strong but not as strong as the other guys that totally outlifted me.
Friday
Rest day. Felt good to take a day and just chillax. The other guys went running and I kind of wish I had gone too, but the rest was needed.
Saturday, May 11
30 wallball
30 c2b pullups
30 pistols
30 DB snatches 70lbs
A taste of one of the team WODs from Regionals. 9:38. I followed James so I didn’t have long to wait.
Sunday, May 12
Lunch Session
Back Squats 295×3 Felt funny like a hernia in my inguinal fold.
Overhead squats 195×3
Evening Session
“Arm Barbecue”
EMOM 30
Odds 7 muscle cleans, 95lb and 3 L-pullups
Even 7 ring pushups, 3 ring rows (false grip for most)
Stopped doing fgrr when my hands got too sweaty. Great workout though. I scaled the muscle cleans down a little so I could keep the reps unbroken. The L-pull-ups were the worst part obviously. They need more work.
This was one of the best weeks of training ever. Being away with a bunch of guys and having nothing really to do but train was great. It’s like a CrossFit fantasy camp. Even though I wasn’t in peak shape, just doing that shear volume of training was really good for me. I feel like I pushed through to another level in my fitness. I’m not in the best shape ever, but better than I’ve been in a while. I have to try to keep hitting it hard and keeping the ball rolling.
Workouts
Sunday snatch day.
Hit 185lb twice. Missed 195 twice.
Tuesday
20130416
“Helen”
11:32 not even close to a good time. Needed to move.
Workouts
Trainer Workout 20130413
10, 8, 6, 4, 2 Reps for time of:
Sumo Deadlifts, 275lbs
Toes to bar
30 Double Unders after every round.
6:34
SmashCon
Did a long SmashCon last night and it helped a lot. Still need to get after my calves some more today. The grid roller and my new Yoga Tune-Up balls are a great combination.
Workouts
Wednesday 20130409
Muscle Up Practice
30 strict assisted. Went 1 for 1 with Sam in about 50minutes. I need to do these all the time.
3 rounds for time of:
400m Run
12 Deadlifts, 155lbs
9 Hang Power Cleans
6 Push Jerks
12:15
I am so gassed from running. It’s good for me. I haven’t been outside in so long.
Tuesday 20130408
5 rounds for time of:
150m Run
15 Russian Swings, 24kg
15 Slamballs, 20lbs
9:25
Lifting practice
Power Snatches up to 135lbs
Clean and Jerks up to 175lbs
Friday 20130405
Snatch practice
Was loose from drinking one cider and had my nanos on, but was still able to get under 185 easily. I just couldn’t stick it.
CrossFit Games Open Workout 13.5
Thursday 2013.04.04
CrossFit Games Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
59 Reps. Terrible. I’m so out of shape.
Workouts
Tuesday 20130402
5 rounds for time:
30 Double unders
20 Toes to bars
10 Overhead squats, 135lbs
21:18
Wednesday 20130403
“Isabel”
30 Snatches, 135lbs
6:23
Not my best time, but I was really working on consistency. I dropped every rep and forced myself to brace strong for each rep. I didn’t miss any reps and most of my reps were identical once I got into the groove. That being said, I can definitely go faster. But the consistency was key tonight. My new bracing technique seems legit. Thanks to K-star. Also tried to implement it in classes tonight and I think it went well.
