5/21/13

3 rounds NFT
4 x rope climb
10-15m handstand walk
:30 L-Sit

20 minutes to build to heavy split jerk

Did 235 both behind the neck and in front

For time:
100 double unders
50 HSPU (13/13/10/9/5)
40 T2B (14/12/10/4)
30 S2O (185#) (5/5/5/5/4/3/3)

14:40

Moved slowly but consistently through the T2B.  S2O were heavy and slow.

5/20/13

3 rounds NFT
5 Muscle Ups
12 alt pistols
50 double unders

Every 2 minutes for 20 minutes: snatch x 1
145
155
160
165
170
175
180
185
190
195 (F)

Build to back squat @ 85% (320) and then:

EMOM x 10 minutes:
Back squat x 3 (85% / 320)

Then did Saturday’s conditioning WODs:

4 rounds
6 DL (315#)
12 ring dips

3:24

—3’ rest—

3 rounds
10 box jump (30”)
15 HSPU
20 rKBS (32kg)

7:46

—2’ rest—

2 rounds
25 HR pushups
50 double unders

2:52

5/19/13

40 mile road ride.

Latigo canyon

This almost killed me.  I haven’t been on my bike for 18 months and I have put on 15 pounds since then…haven’t done anything over an hour…it was hot…I was hungover.  Literally have never been happier to be done with anything in my life.  Mental training.

5/18/13

10am class

For time:
50 situps
800m run
40 rKBS (32)
30 squats
20 burpees
10 strict pullups
400m run
10 strict pullups
20 burpees
30 squats
40 rKBS
800m run
50 situps

18:48

EMOM for 20 min
Odd: Power Clean x 2 (235 / 80%)
Even: Strict MU x 2

5/17/13

15 minutes to work to heavy snatch
95
115
135
155
165
175
185
190 (F2)

Just was not feeling fast today.  Have been consistently hitting 195 and didn’t have it…

15 minutes to work to heavy C&J
135
155
175
185
205
215
225
235

Again not feeling particularly sparky

Front squat

3 x 2

300
310
320

10 x

Every 2 minutes complete:
250m row
2 back squats (80% / 300#)

Rounds between 1:14-1:18.  Really tough day.  Sprints + heavy lifting leaves you a bit hypoxic.  Feels like you’re drowning…

5/16/13

Active recovery day

10,000m row ~43 minutes

Nice and easy.  19-22 SPM.  About 3 on PRE. 

30 minutes of stretching.

5/15/13

Thanks for coming back Magner!!  Had been lonely.  Just me and Feitshans…

Back at the gym at 6am…11 hours of recovery…

6am class

Crossfit Total
Deadlift = 455
Strict Press = 190
Back Squat = 360

Total = 1,005

First time breaking 1,000 so very happy.  Think I have 20-60# in the tank.

For time:
1 mile run
60 pullups
1 mile run

14:50

Just tried to move through it.  Both miles were under 6:30.  Pullups 28-22-10

5/14/13

3 rounds NFT
Rope climb x 4
Strict HSPU x 6-18 (15, 13, 13)
L-Sit x :30

20 min to build to heavy split jerk
245

5 sets for time:
250m row
10 shoulder to overhead (155#)
20 burpees over bar
—3’ rest bt sets—

2:25
2:24
2:25
2:26
2:10

S2O unbroken.  Just tried to move consistently through the burpees.

5/13/13

AM Session

7am class

4 sets

4 x 100m hill sprints (on the :90)

—3’ rest bt sets—

Set 1: 17-18-18-17=70”
Set 2: 17-17-18-17=69”
Set 3: 17-17-17.5-17=68.5”
Set 4: 17-17-17-17=68”

Hot morning already.  Tougher WOD than I thought.  90” goes by really fast…

PM

3 rounds NFT
10 pistils
4 strict muscle ups
50 DU

Every 2 minutes for 20 minutes: snatch x 2
135
145
155
160
165
170
175
180
185
190 (1)

185 is a new 2 rep PR!  I think my old 2 rep PR might be 170 or 175

Back Squat
265 x 4 (70%)
300 x 3 (80%)
335 x 2 (90%)
355 x 1 (95%)
320 x ME = 8 (85%)

5/12/13

For time:
1 mile run
50 double unders
500m row

1250m run
50 double unders
1500m row (switched the 1500 & 1000m rows)

800m run
50 double unders
1000m row

400m run
50 double unders
2000m row

40:38

Tried to stay consistent.  Rows were slow (around 1:59) but even.

5/11/13

3 sets for time:
5 muscle ups
10 burpee box jump overs (24)
15 st pullups
—3’ rest—

2:55 (did box jump overs first instead of burpees so had to do extra)
2:05
2:20

AMRAP 15
10 HR pushups
15 wall ball (20#)
20 KBS (24 / full)

7 rounds + 6

5/10/13

15 minutes to work to heavy snatch

195

Used normal bar and it’s way harder for me get a solid grip that wide.  Can’t get a full hook grip and it pisses me off.  Means the bar starts slipping at heavier weights.

12 minutes to work to heavy C&J

235

Jerk is still the issue.  Can clean way heavier than this.

Bench Press (based on 285 max)
5 x 185 (65%)
3 x 215 (75%)
1 x 240 (85%)
5 x 230 (80%)
3 x 240 (85%)
1 x 255 (90%)
5 x 240 (85%)
3 x 255 (90%)
1 x 275

All sets felt easy!  Good day.

For time:
2 rounds
8 Front Squat (185)
400m run
8 front squat
500m row

9:45

All squats unbroken.  Probably could have pushed a bit harder (in the 9:15 range) but this was still tough.

5/9/13

Sprint Day!

10 rounds
1 min on (row)
2 min rest

306
307
307
307
310
309
312
310
310
313

Average of 309 is a new PR!

5/8/13

2 rounds NFT

3 rope climbs
10 roll to candlestick
50 DU

8 x clean (1,1)
235
240
245
250
255
260
265 (1)
265

I think doing night / morning back to back slowed me down a bit on these (and the fact it was early am).  I was hoping to hit 2 x 275 / 280.

AMRAP 5
3 DL (365#)
3 MU

5 rounds

DL were heavy!

—5 min rest—

AMRAP 5
10 box jumps (30”)
15 pullups

5 + 9

5/7/13

Late 7pm start

3 rounds NFT

4 wall climbs
5 muscle ups
15 v-ups

20 minutes to work to heavy sp jerk
135
155
185
205
215
225
235
245
255 *PR
5 x 2 x 185

For time:
60 HSPU (2” deficit)
90 strict pullups

Partition as needed

11:13

For time:
2000m row
150 double unders

10:31

Quads were cramping during the row and calves were cramping really badly during the double unders.  Wasn’t sure I was going to be able to finish.