Benchmarks & PR's

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Wednesday - 8/24/2016

  
Strength
Clean Complex
Every :90 for 8-10 sets
2 Deadlift
+ 1 Squat Clean
+ 1 Hang Squat Clean
rest :20
+ Power Clean

MetCon
5 RFT
5 Power Snatch 85#
10 Pistols (alternating)
35 Double Unders
Was shooting to finish in 10 minutes, but slowed down halfway through and ended at 11:22.

Tuesday - 8/23/2016

  
Strength
Split Jerk
2-2-2-2-2-2
Hold first rep catch for 3 seconds, 2nd rep regular

MetCon
For Time
Run 300m
5 Squat Clean and Jerk 115#
Run 300m
4 Squat Clean and 2 Jerk
Run 300m
3 Power Clean and 3 Jerk
Run 300m
2 Power Clean and 4 Jerk
Run 300m
1 Power Clean and 5 Jerk
Finished in 12:20

Monday - 8/22/2016

  
Strength
Front Squat
3-3-3-3-3
3 second hold in the bottom, 8 second hold at the top

MetCon
21-15-9
Front Squat 75
Toes to Bar
Double Unders (x3)
Lost my wallet after class :-(  If you found it, call me (781) 910-7727.

Tuesday - 8/16/2016

  
Strength
Push Jerk
2 reps every :90 for 12 sets
Worked from 95# up to 135#. Got heavy too fast. worked on form and catch positioning.

MetCon
20 Clean and Jerks @ 75#
then 7 Rounds
5 Strict HSPU
8 Toes to Bar
Finished at 10:40 - just over the soft cap target of 10 minutes.

Been a While

  
I have spent several months now not logging workouts. It was just laziness. I still try to hit the gym almost every day. In fact, today I went twice to compensate for a weekend of bad eating.

Those that are closest to me know that there is a lot going on in my personal life that will likely never show up in details here. However, I have learned again the value of barbell therapy. On days when I feel down, or overwhelmed, or frustrated, or just "less" than my usual self, an hour in the box invariably leaves me restored. It may not be permanent, but it buoys me for that day, and I can plan on repeating that process the next day.

Strength
Overhead Squat
5-5-3-3-2-2-1-1-1
Worked from 75# up to 140#. Considering I am still strengthening my right shoulder, I was quite happy with this.

MetCon
AMRAP 8
3 OHS
6 Power snatch
9 Bar facing burpees
Finished 4 rounds and 3 more OHS

3 Rounds
:45 at each movement, :15 rest/transition
Situps
Goblet squats @ 44#
KBS @ 44#
Subtle, yet horrible

3 Rounds
15 Box jumps @ 24"
10 SDLHP @ 44#
5 Wall climbs
The wall climbs were the worst of this by far. Finished the last 5 wall climbs in a sprint to beat the time cap. Still not good at those; they suck the energy from my body and soul.


Memorial Day Murph - 5/30/2016

  
Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

I did this Murph at CrossFit 2A. This was my fourth and best Murph, finishing in 54:04. My previous best was 61 minutes. I was happy to be able to keep moving for the whole hour. A few short breaks to catch my breath, by my strength held out for the whole effort.



Tuesday - 5/3/2016

  
Strength
Bench Press
2-2-2-2-2
Still working the narrow grip to save my shoulder. Worked for 95# up to 145#.

MetCon
AMRAP 20
5 HSPU
10 Pistols (alternating)
15 Pull-ups
Rest :30
During this WOD, I graduated to using just one abmat for the HSPU. I also worked a bit on kipping HSPU. This was a lot of pull-ups - as you can see from the photo below. Ouch.


Monday - 5/2/2016

  
Strength
Front Squat
3-3-3-3, 3s pause at bottom of each rep
Worked from 135# up to 185#. The pause at the bottom made these quite difficult.

MetCon
5 RFT
3 Power Clean + Front Squat 135
9 Box Jumps 24/20, full stand
3 Wall Climbs
12 Toes to Bar
Finished this is 13:10. The surprising thing today was getting all 5x3 wall climbs unbroken. These usually gas me out very fast, but I was able to just go this time.

Friday - 4/29/2016

  
Warmup
Line of KB and short boxes. Race through KB in plank position, touching each side of the KB before moving on to the next. Then jump over boxes, then short sprint. 4 times through.

Strength
Snatch Balance
Find a 3 rep max
Worked on technique rather than getting heavy.

MetCon
Clean "Amanda"
9-7-5
Muscle Ups
Squat Clean 115
Subbed triple pull-ups for the muscle-ups. Focused on big sets of pull-ups. First set, knocked out 21 unbroken to start. Second was 15 to start. Third was 10 to start. 21 is a new PR for unbroken pull-ups!

Thursday - 4/28/2016

  
Strength
Strict Press
5-5-5-5

MetCon
AMRAP 10
5 Handstand Push-ups
25 Wall Ball 20/14
Finished 4 full rounds plus 25 reps. Wall balls gassed me big time despite focusing on breathing.

Wednesday - 4/27/2016

  
Strength
3 Front Squats
Every 90s for 10 sets at medium-heavy weight


MetCon
EMOM 5
4 Box Jumps 24/20
8 Toes to Bar
4 Power Clean 135/95

rest 1 minute

EMOM 4
4 Hang Squat Clean 135/95
4 Wall Climbs

Rest 1 minute

EMOM 3
10 Thrusters 135/95

Tuesday - 4/26/2016

  
Strength
Push Press
2-2-2-2, then 1-1-1-1-1 with 5 second pause in dip bottom
Worked from 75# to 135# for the 2's. 135# to 175# for the 1's.

MetCon
For Time : 25 minute cap
21 Pull-Ups
15 Pushups
- Run 400m
15 CTB Pull-Ups
15 Pushups
- Run 400m
9 Bar Muscle Ups
15 Pushups
- Run 400m
6 Ring Muscle Ups
15 Pushups
- Run 400m
3 Strict Pull-ups/3-3 second flexed arm hang
30 Burpees
Did this workout Rx, but only got through 4 ring muscle ups. Failed the 5th several times as time ran out.

Monday - 4/25/2016

  
Warmup
With a partner, 2 rounds each
15 Medball thrusters + 2 burpees
15 GTOH 35# plate + 2 burpees
15 Russian KBS @ 70# + 2 burpees
Partner 1 does thrusters, then partner 2 does thrusters before moving to GTOH, etc.

Strength
High Bar Back Squat
3-3-3-3-3
All Reps with 5 Second Pause

MetCon
AMRAP 7
5 Squat Snatch 75# (shoulder)
35 Double Unders
Finished 6 rounds plus 1 rep.

Friday - 4/22/2016

  
Strength
Max complex
Power Clean + Hang Power Clean + 3 Deadlift + Hang Power Clean + Front Squat + Push Press
Worked from 75# up to 165#

MetCon
Brenton - 5 RFT
100' Bear Crawl
100' Standing Broad Jump
+ 5 Burpees every 5 broad jumps

Thursday - 4/21/2016

  
Strength
Bench Press
3-3-3-3-3
Used a narrow grip to save my shoulder. Worked up to 155#.

MetCon
AMRAP 12
5 Front Squat 95
10 Push-Ups
3 Wall Climbs
:45 Forearm Plank Hold
Finished 4 rounds plus 15 reps.

Wednesday - 4/20/2016

  
Strength
Power Snatch
Find a 3 Rep Max, all 3 reps completed within 25 seconds of start
Worked up to 145#

MetCon
4 Rounds
15 Deadlift 155
15 Toes to Bar
Finished very fast - just under 7:00

Tuesday - 4/19/2016

  
MetCon
20m AMRAP
10 Pull-ups
10 Thruster 145/100
20 Double Unders
Run 200m
Finished 5 full rounds.

Thursday - 4/14/2016

  
Strength
Thruster
3-3-3-3-3

MetCon
For Time
2 Rounds
20 Thrusters @ 65#
15 Hang Clean
10 Strict Pull-ups

2 Rounds
10 Ring Dips
15 Hang Snatch
20 Back Squat
Finished in 11:11. Aaron was doing this WOD with us as RX+. Tried to keep pace with him. He kept getting ahead of me on the barbell, I would catch him on the pull-ups. We finished at almost the exact same time.

Wednesday - 4/13/2016

  
Strength
Overhead Squat
Find a 1 rep max
Had to substitute front squats because my shoulder was not ready for OHS.

MetCon
5 Rounds
15 Burpees
15 Overhead Squat 95/65
Front squats again. Killed it, though. Very sweaty.

Monday - 4/11/2016

  
Strength
Deadlift
Find a 1 rep max
Worked from 135# up to 335#. Not a PR, but felt pretty good.

MetCon
For Time
45 Hang Power Clean @ 115#
60 Toes to Bar
EMOM perform 5 Handstand Push-ups