5/19/12

9am class

AMRAP 20
40 double unders
30 box jumps (24”)
20 KBS (24kg)

7 rounds + 40 DU + 30 bj + 5 KBS

Could have gotten 8 if mentally I was in any mood to push myself.  This hurt pretty bad all the same.

Press

3 x 5 @155

5/18/12

At CFLA

5 x 3 clean @225#

AMRAP 8
2 rope climbs
10 back squats (185#)

6 + 2 rope climbs + 4 squats

Next time I do this I’ll lower the reps and increase the weight on the squats.

For skill/volume:

EMOM for 5 minutes:
3 MU
9 slam balls (15#)
—2 min rest—
EMOM for 5 minutes:
2 MU
9 slam balls

I’m trying to practice MU while fatigued.  I tend to pull too early which means when my biceps get fatigued I start failing.  Need to relax my arms more.  Didn’t really do that today…

5/17/12

Dropped into CrossFit Hells Kitchen in Manhattan.  Did a bunch of mobility since I’ve barely stretched during my stay.

For time:
500m row
40 squats
30 situps (abmat)
20 pushups (hand release)
20 pullups
20 pushups
30 situps
40 squats
500m row

3:43 / 8:04

Did the first baseline in 3:43, the second in 4:21.  Doing abmat situps and hand release pushups take a bit longer than I’m used to.

5/16/12

Was going to do running intervals on the hotel treadmill but the damn things kept overheating at any pace over 9.0 MPH.  Got about 2.5 miles in before I just decided it wasn’t worth it.

Instead I did:

7 x stair sprints (did 12 stories in the hotel): start every 3-3:30

Each interval took just over a minute.

5/15/12

Took a red eye to NYC last night and didn’t sleep…crying baby…

Burpee Annie
50-40-30-20-10
Double Unders
Burpees

12:17

About 90 seconds off my PR.

—5 min rest—

Annie
50-40-30-20-10
Double Unders
Situps

6:05

About 90 seconds off my PR again.  Just wanted to move.  Didn’t really care about how fast.

5/14/12

This week will not be “training” per se but just a week to do what I enjoy…

Also, I’ll be in NYC starting tonight through Friday.  Am taking a red eye, will likely get very little sleep while there and won’t have access to much equipment unless I can stop in a gym there.

At CFLA:

“Mcghee”

AMRAP 30
5 deadlifts (275#)
13 pushups
9 box jumps (24”)

24 + 5 DL + 3 PU

First 10 minutes: 9 rounds
Second 10 minutes: 8 rounds
Third 10 minutes: 7 rounds + 5DL + 3 PU

This was a weird sort of exhausting.  Heart never racing and never really burned, but by the end I just wanted to go to sleep.  Kept every round under 1:15 but would occasionally just take a 10-15 break.  No hurry in this WOD, just wanted to keep on moving.  Managed to keep all but 2 sets of the pushups unbroken.  Unbroken on DL and moved consistently through the BJ (stood up at the top).

5/11/12-5/13/12

Regionals 2012

Day 1

Danny and I had a bit of a problem on WOD 1.  Basically since because his height and mine don’t exactly line up, we both had to change a bunch about how we deadlift (grip, stance, etc) AND because of the plates and surface we were lifting on, the weight didn’t bounce at all.  Put this together with judging that while not necessarily wrong or bad, was not helpful in identifying the source of the no reps, caused our second set of 20 455# deadlifts to just be plain miserable.  They each felt like 1RM effort.  This was frustrating and really put us in a hole to start.

Day 2

After Logan and Shirley’s amazing effort on WOD 3, we were able to move up to 15th spot.  WOD 4 went exactly as expected and kept us in the middle of the pack.

Day 3

LG and DL put up some big numbers on the snatch.  I ended with 175 and missed 185 2x which was frustrating since I’d hit it the previous 4 times I’d tried it.  I wasn’t happy…

Overall good effort.  Had we not messed up WOD 1, we would likely have been in the top 12 and participated in WOD 6. 

And back to training…

5/7/12-5/10/12

Movement / active recovery days.  Nothing too hard.  Some sprints to get the blood pumping.  Worked through all the movements for this weekend.

5/6/12

4 hour seminar with Waxman on Oly lifting.

Did WOD 5:
Snatch every minute (increase weight 10 #)

155 x 1
165 x 1
175 x 1
185 x 1 (*PR)
195 x F

Nice work to Logan who hit 245#.

5/5/12

Work through WOD 4 with the girls again.  Didn’t make it as far as we did last time.  Need to get transitions nailed down.

10 x crooked stairs

Didn’t have a watch.  Just went up at about 80% and down probably took 1:15.

5/4/12

Snatch Work

On the minute:
2 x 140 (70%)
2 x 150 (80%)
2 x 160 (90%)

165 x 1
175 x 1
185 x F(4)
185 x 2 x 1 (both were fucking ugly, knee down, but I hit em) *PR

750m row (TT)

2:28.4

5:30 pm class

“Jackie”
1000m row
50 thrusters (45#)
30 pullups

5:54 *PR (old PR was 6:12)

Felt really good.  Did the row in 3:46 and thrusters / pullups unbroken.

5/3/12

AM

Run through of WOD 4 with the girls

Got through 27 OHS. Would translate into a 27:03 time.

PM
Front Squat

4x3 @255

5 rounds
500m watt bike
5 muscle ups
5 power cleans (185#)
—Start every 4 minutes (have 2 minutes to complete the work)—

5/2/12

AM @ Waxman’s

Did some clean work.

PM

2 mile warmup run to CFLA

2 x 500m row (3 min rest) - target 1:36-1:38
1:38
1:38
—10 min rest—
1000m row

3:33
—15 min rest—
2000m row (~85%)

7:32 (10 seconds off PR)

2 mile run home

5/1/12

WOD 2 Run through:

1000m row (3:38)
25 pistols
15 hang cleans (225#)

Brought my split down to 8:32

Work with DL on partner DL and HSPU

PM @ Sean’s

Snatch work (working with an elevated lifting shoe)

Hit 60 and 65 more smoothly…

Back Squat
100 x 3
120 x 1
130 x 1 (80%)
140 x 1 (90%)
150 x 1 (95%)
135 x 3 x 2 (85%)

4/30/12

Rest day