Benchmarks & PR's

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Tuesday - 3/31/2015

  
Pull-ups
14 pull-ups (broken up as 3,4,3,4)

5x4
Strict Press @ 135#

4x10

Strict Press @ 95#

8 rounds
8 Barbell rows @ 115#
:20 rest
:30 handstand hold
:20 rest

10 minutes rowing for max calories. Got 150 calories total.

Announced the start of the Handstand Ninjas Project to the CrossFit 2A membership. We have many more participants in this month's event than we did for the 50km rowing in March. Looking forward to 4 weeks of working on this. My plan (since I know how I feel after the regular strength workouts and daily WODs) is to get handstand work in before class when possible and at home after a rest period if I can't do it before class.


Monday - 3/30/2015

  
Pull-ups
13 Pull-ups (very broken up)

Rowing
Finished the 50km rowing challenge with the final 2,150 meters today.

5x4
Back squat @ 275#

4x10
Back squat @ 195#
Seated box jumps to 30" box plus 15# plate

3x8
RDL @ 95#

Thursday - 3/26/2015

  
Pull-ups
10 pull-ups

5x3 Front squats @ 205#
3x10 Front squats @ 145#
2x5 Snatch pulldown @ 135#
3x7 Back extensions

More handstand shoulder touch practice

Wednesday - 3/25/2015

  
Pull-ups
8 pull-ups
Active Recovery
30 minute row (7100m)
More handstand shoulder touch practice. I really do not have these, and I need them on Sunday.

Tuesday - 3/24/2015

  
Pull-ups
8 pull-ups

5x3
Strict press @ 135#

3x10
Strict press @ 95#

7 Rounds
7 Barbell rows @ 115#
:30 handstand hold

Monday - 3/23/2015

  
Row
750m warmup

5 RFT (16 minute cap)
15 snatches @ 65#
15 burpees

Pull-ups
7 pull-ups (not unbroken)

5x3
Back squat @ 275#

3x10
Back squat @ 205#
3 seated box jumps to 30" + 10# plate between sets

3x7
RDL @ 95# with 3020 tempo

Did more handstand shoulder touch practice. Got 4 connected touches with better hip movement and getting my weight over the grounded arm.

Sunday - 3/22/2015

  
Open Gym
Row 2000m

Competition WOD 1

Minute 1: 10 cleans @ 115
Minute 2: 20 DU
Minute 3: 12 cleans
Minute 4: 20 DU
Minute 5: 14 cleans
Minute 6: 20 DU
Minute 7: 16 cleans (finished 9, so workout ended here)

Practiced/learned handstand shoulder touches with Nicole. We discovered that my lateral hip movement sucks a lot. This is going to be the floater WOD on Sunday, so I have the week to practice and improve.

Saturday - 3/21/2015

  
Pull-ups
6 pull-ups

Opens 15.4 (scaled)
10 push press @ 95#
10 cleans @ 115#
Finished 101 reps. Got all 5 rounds of push presses unbroken. Cleans were broken from the start.

Coached Foundations II

Grace
30 Clean & Jerks for Time @ 135#
Finished in 4:32. This was a huge PR for me. Last attempt at this workout was 5:55.

5RM
Front squat @ 205#

3x5
Front squat @ 190#

Friday - 3/20/2015

  
Pull-ups
5 pull-ups

5RM
Snatch pulldown @ 135#

5RM

Push press @ 135#

3x5
Push press @ 125#

Thursday - 3/19/2015

  
Pull-ups
4 pull-ups

Bergeron Beep Test
EMOM
7 thrusters @ 75#
7 pull-ups
7 burpees
Finished 1 round @ :58. Second round took 1:03

5RM
Back squat @ 275#

3x5
Back squat @ 93% (had to drop to 245# instead of 255#)
3 seated box jumps @ 30"

6 Rounds
7 ring rows
:20 rest
7 push-ups
:20 rest

Wednesday - 3/18/2015

  
Pull-ups
3 pull-ups

March Rowing
Today: 7000m
Total: 33,300m


Tuesday - 3/17/2015

  
Pull-ups
2 Pull-ups

5RM
Strict press @ 135#

3x5
Strict press @ 125#

6 Rounds
8 barbell rows (5 rounds @ 95#, 1 @ 105#)
:30 handstand hold


March Rowing
Today: 2000m
Total: 28,300m

Monday - 3/16/2015

  
Pull-ups
1 Pull-up

Fitness Total
Power clean: 225#
Back squat: 345# (PR)
Strict press: 150# (PR)
Deadlift: 315#
Total: 1035

March Rowing
Today: 1000m
Total: 26,300m

Saturday - 3/14/2015

  
Opens 15.3
AMRAP 14

50 wall ball shots (20# to 9')
200 single unders
Finished 2 full rounds plus 48 more wall ball shots

March Rowing
Today: 500m
Total: 25,300m

Friday - 3/13/2015

  
I was reluctant to do today's WOD because CFB happened to program 5x15 wall ball shots for the day before I will be doing 15.3 (rounds of 50 wall balls and 200 single unders for me). Glad I did it anyway, gave me better insight into a good plan for the Open WOD.

5RM
Strict Press
My old 1RM strict press from last September was 125#. Today I repped out 5 @ 135#. When I was done, I added 10# and got a new 1RM PR of 145#. It is amazing to me how many PR's I have been amassing in the last month.

5 RFT
15 unbroken wall balls (20# to 9' mark)
15 GHD situps
GHD situps had to go after the second round. The thin padding on the one I had was killing my feet. My abs were OK, but my feet were screaming. Finished the workout in 10:58.

What I learned is that 15 unbroken wall ball shots quickly takes its toll and demands too much rest between sets. For the 50's tomorrow, I will try to do the first round in 5x10 and the second in 10x5. My goal is to just get into the third round before the 14 minutes are up. Pacing in the wall ball will be critical to having the lung capacity to continue.

March Rowing
Today: 1500m
Total: 24,800m

15.3 is coming soon

  
We are just hours away from the announcement of 15.3. I am doing the Opens as a 100% scaled athlete this year so as to maximize my recovery from shoulder surgery this past summer. I have given my all to 15.1, 15.1a, and 15.2 so far. For the sake of comparing apples to apples, I am watching the scaled, NorthEast, Master 45-49 group (next year I will move up to 50-54). After 2 weeks, I am in 13th place in this group. I am #165 in scaled, masters 45-49, worldwide. Can't wait to see what Castro pulls out tonight!


Thursday - 3/12/2015

  
Back to CrossFit Boston for some barbell work.

10-9-8-7-6-5-4-3-2-1
Burpees
Shoulder to OH (75#)
The shoulder to OH was too light. RX was 75#, but I could have gone 95 or 115. Finished in 9:03.

1RM
Clean & Jerk
Worked from 135#, to 165#, 185#, 195#, then a new PR at 215#.

March Rowing
Today: 2000m
Total: 23,300m

Wednesday - 3/11/2015

  
Dropped in at CrossFit 2A for a lunchtime session.

4 Rounds
10 weighted glute bridges (135#)
3 broad jumps

4 RFT
15 back squats (135#)
15 push-ups
200m run (because it was 50 degrees outside)
This took everything I had to finish. Much spicier than I expected.

March Rowing
Today: 1000m
Total: 21,300m

Tuesday - 3/10/2015

  
"Mary"
AMRAP 20
5 HSPU (10 second HS hold)
10 Pistols (8 pistols on the box)
15 Pull-ups (scaled to 8)
Finished 7 rounds plus handstand and pistols in the 8th round.

March Rowing
Today: 1000m
Total: 20,300m

Monday - 3/9/2015

  
Warm-up
Rowing short distances to determine who picked the WOD music. I won (again) and tortured the class with more Deadmau5.

WOD
5k row
This was made tolerable by our awesome coach at CF Boston, Pat Larcom. While we rowed, he gave us challenges to compete with each other during various segments of the race. Essentially, we had to declare a pace and then hold that exact pace for as many strokes as possible. None of us were good at that, but it gave us something to work on rather than focusing on the end of long row. I finished in 21:47 (not great, but I finished).

March Rowing
Today: 6300m
Total: 19,300m