Open gym. Kicked it off with a quick warmup of 10, 8, 6, 4, 2 pullups / pushups / squats, then started working on clean and jerks.
Clean & Jerks:
- 5 x 95lb
- 3 x 135lb
- 2 x 155lb
- 1 x 175lb
- 1 x 195lb
- 1 x 205lb
- 1 x 215lb *FAIL*
- 2 x 3 x 135lb
My left elbow started bothering me during some of the lighter sets and I knew I wasn’t gonna get too heavy today. Couldn’t even clean 215 which is weak. My jerks need a lot of work too. I ended up pressing out everything I got overhead. Need to DROP under that bar. Keep working on this.
Frustrated, NFT circuit after:
- 10 GHD Situps
- 20 Squats
- 30 Double Unders
Repeat 5x
Goal was no stopping, all unbroken. Tripped up on the rope with 3 left in the last set. Oh well.
Nice little warmup of 3 sets of 20 KB swings (24kg) mixed in with some DROMs and stuff. Then some barbell drills to prep for the WOD.
The Chief
Max rounds in 3 minutes of:
- 3 Power Cleans (135lb)
- 6 Pushups
- 9 Squats
Repeat 5x, resting 1 min between rounds.
Score: 23 rounds + 6pc + 6p (5, 5, 5, 4 + 3pc, 4 + 3pc + 6pu). Was shooting for 5 rounds even throughout but it fell apart at the end. Squats were surprisingly difficult near the end. Damn close to finishing out that last round though. Awesome workout.
Kicked things off with some good old fashioned rope skipping before some basic DROMs. Then competition warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Only hit the MUs in the last round (no time)
Deadlifts:
- 3 x 300lb
- 3 x 345lb
- 1 x 390lb
- 3 x 375lb
Got called for back rounding after the first rep of my heavy set, so I knocked the weight down and focused on form. Gotta keep those damn shoulders locked and tight once I start the pull. Then a dreaded WOD came up.
Death by Burpees:
With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.
My score: 14 rounds + 10. We had a 20 min cap on this one, so I started over at 0 after the set of 15 and then went all out on the last minute (20 reps). Looks like I was damn close to my score from the last time I did this a couple of years ago. I’m going to do this again after I complete my 30 day paleo challenge and see if the numbers improve.
With the 8pmers at the gym tonight. Warmed up with some DROMS and a run around the block, followed by warmup 1:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 2x (this got cut short)
Squat:
- 3 x 215lb
- 3 x 250lb
- 7 x 280lb*
The last set was a rep-out. It felt alright. I could have battled out another rep or two but it didn’t seem worth it.
WOD - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Time: 3:31. No real rest in there, I just tried to keep a steady, safe pace on the DLs so I wouldn’t throw my back out of whack. Happy with my overall positioning, though I did get soft a few times.
Back from a few days of snowboarding at Mt. Tremblant in Canada and feeling good despite beer consumption and shitty diet (poutine). Cindy/Mary came up today and the coaches suggested the competition kids do Mary, so I did just that. DIY warmup of some easy rowing, DROMS, and then right to work:
Mary:
- 5 Handstand Pushups
- 10 One-Legged Squats (alternating)
- 15 Pullups
AMRAP 20 min.
Score: 8 + 5 HPSU. Those damn HSPU were the limiting factor, but I got the first three sets unbroken. All OLS were unbroken and after the first 2 rounds, pullups were 5/5/5. I tried to eliminate rest between movements and rest only when partitioning the HSPU and pullups. Next time I’ll use an abmat and 2 plates to cushion my poor head when doing so many HSPUs. Shit hurts.
Lots of foam rolling afterwards with some light rope skipping and some really light rowing to cool down completely.
Nice early 6am class with the morning crew. Started with warmup 2 today:
- 16 Reverse Weighted Lunges (30lb)
- 12 Single Arm DB Press (30lb)
- 12 Ring Rows
Repeat 3x
Back Squats:
I borrowed some weightlifting shoes and felt really solid today. Didn’t have to worry about my feet at all, so the only cue I had to focus on was knees out. Will pick up a pair for sure.
The accessory WOD was the same as last week. 3 rounds, NFT:
- 10 Romanian Deadlifts (135lb)
- 10 Paloff Press each side w/band
Early morning class again. Pre-warmup was 21, 15, 9 wall balls with a 130m med ball carry run after each round. Then, warmup 1:
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 10 Strict Pullups
Repeat 2x (short on time)
Back Squats:
Tougher than I expected today. I need more squatting in my life.
The accessory WOD was 3 rounds, NFT:
- 10 Romanian Deadlifts (135lb)
- 10 Paloff Press each side w/band
RDLs felt good, the band presses are some sort of anti-rotational training and were harder than they looked. Nice accessory work to close out the morning.
I missed some of the pre-warm up, but then got a crack at the new standard warmup 2 for the first time:
- 16 Reverse Weighted Lunges (30lb)
- 12 Single Arm DB Press (30lb)
- 12 Ring Rows
Repeat 3x
WOD:
15 minute row for max distance. I went 3771m, 127m short of last time, but that’s ok since we were working with a stroke rate cap of 23 s/m. I stayed around 20 s/m and kept a pretty steady pace throughout. We spent the duration of class practicing skin-the-cats, which are always fun.
Finally got back in the gym this morning. Some light DROMS then warmup 1:
- 15 Hollow Rocks
- 15 Front Squats (45lb)
- 10 Pushups
- 7 Strict Pullups
Did a few clean drills with a light bar to get ready for today’s lady.
Elizabeth - 21, 15, 9:
- Squat Clean (135lb)
- Ring Dips
Time: 13:54. It turns out that squat cleans are quite a bit harder than power cleans. Who knew? Tried to stick to 7/7/7, 5/5/5, 3/3/3 partitioning for both exercises, but I couldn’t hack it on the cleans. Glad to benchmark this one as Rxed, but looking forward to crushing this time in the near future.
Made it in for 6am since had to schedule my normal Wednesday appt with Fox. Started with some line drills of toe taps, single leg bendovers, bear crawls, and backwards bear crawls. Fun stuff. Then warmup 2:
- 30 sec Front/Supine Plank (alternate each round)
- 16 Reverse Lunges
- 10 Ring Rows
Repeat 3x.
Then Box Squats, every minute on the minute:
NFT circuit after that:
- 10 V-Ups
- 10 Contra-lateral weighted Step Ups (24kg KB) / leg
- 100 Rope Turns
First class back since my bout with Devil’s Grippe (no shit). I picked a helluva WOD to ease back in on. First, warmup 1:
- 15 Hollow Rocks
- 15 Air Squats
- 10 Ring Pushups
- 7 Strict Pullups
Repeat 3x, then the WOD:
- Row 1000m (3:26)
- Row 500m (1:38.9)
- Row 500m (1:45.9)
- Row 250m (:46.3)
- Row 250m (:47.7)
- Row 250m (:48)
- Row 250m (:50)
Maintain a 2:1 rest:work ratio between intervals.
This was tough throughout, but the second 500 was probably my least favorite interval.
Back at it with Coach Fox tonight. Started with a bunch of mobility stuff for lower legs and hips.
Warmup:
- 6 Log Roll V-ups
- 6 Dips (2 sec pause at bottom)
- 6 Chest-to-bar pullups
Repeat 3x, NFT
Then we warmed up the clean and jerk and I started to feel pretty shitty, just like I had no wind today. Continued on anyway for the WOD:
- 3 Muscle-ups
- 6 Clean and Jerks (155lb)
- 9 Wall Balls
AMRAP in 15 min
Finished 4 rounds + 1 muscle up. All MUs were linked and unbroken! Aside from that, those C&Js felt fucking awful. I felt like a got hit by a truck after this one. Sure enough, turns out I caught a virus from my little one and this was the early warning. The next day I could barely stand up. Rest up, fella.
Today’s the big day: Fight Gone Bad 6! Although I only raised a paltry $115, Crossfit South Brooklyn was the number one fundraiser this year, mostly thanks to one dude who single-handedly raised like 35k. Lots of people and lots of mayhem. Anyway, onto the details.
Fight Gone Bad:
- Wall Ball x 60 sec (30, 25, 20)
- Sumo Deadlift High Pull (75lb) x 60 sec (30, 23, 16)
- Box Jumps (20”) x 60 sec (35, 27, 30)
- Push Press (75lb ) x 60 sec (30, 20, 20)
- Row x 60 sec (15, 15, 15)
Repeat 3x, resting 60 sec between rounds.
Total score: 351 (PR). I fell a bit short of my ambitious goal to hit 375, but I’ll take a 24 point PR. I paced things out better and ‘gamed’ the workout this time, but I treated all non-rowing stations the same, which was a mistake. I think I need to focus on squeezing more points out of the box jumps and push press and lighten up on the WB and SDLHP. 375 next time, Jack.
Previously: 327 on 4/25/11; 314 on 9/26/09
Another awesome private session with Coach Fox tonight. Warmed up with 3 min on the rower and then we spent a fair bit of time on rolling out the legs, chesticles, and doing some couch stretch to prep for overhead squats. Then we did some scap pushups with my feet on a box (very small range of motion, but tough) and some mid-lat pullups (ditto). Did a few light sets of OHS and some basic running drills to prep for the WOD.
Nancy:
- 400m Run
- 15 Overhead Squats (95lb)
Repeat 5x
Time: 14:54. Fox wasn’t lying when he said all those OHS will eff your running form. I followed his advice and treated the runs as active recovery from the squats. Splits ranged from 1:30 - 2:20, which is crazy slow. I was able to get the first, second, and fifth sets of OHS unbroken. Split set three into 10/5 and set four was a mess at 7/4/4. When I was able to slow down and lock my breath, I was much more stable and didn’t lose the weight.
I love that there are 8pm classes on Monday now. Kicked things off with some PVC SDLHPs and then warmup 2:
- 10 PVC Sumo Deadlift High-Pulls
- 30 sec Front/Supine Plank (alternate each round)
- 10 Reverse Lunges / Leg
- 10 Ring Rows
Repeat 3x
WOD:
- 30 Box Jumps
- 20 Sumo Deadlift High-Pulls (75lb)
- 15 Burpees
Repeat 3x, resting 1 min between rounds.
Time: 8:48, including rest. Those SDLHPs got tough - had to break the second set into 10/10 and the third set into 5/10/5. Burpees were rough too. Box jumps weren’t so bad.
