Benchmarks & PR's

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Wednesday - 1/27/2016

  
Strength
EMOM 12
2 Hang clean + 1 Jerk
Worked for 95# up to 185#.

MetCon
AMRAP 10
5 Clean and Jerk 95/65
10 Ring Dips
15 Power Snatch
Ring dips slowed everything down. Snatches were difficult, but did them in sets of 5.

Tuesday - 1/26/2016

  
Warmup
3 rounds
3 High burpees
10 Russian KBS
3 broad jumps
:30 hollow exercise (hold, v-ups, dead bugs)

Strength
1RM
Back squat
Was not feeling particularly strong today. Current 1RM is 350#, but I only managed 315# today. Failed 335# twice.

MetCon
21-15-9
Pistols each leg
KBS @ 44#
Toes-to-bar
Buy in with 2 minutes of GHD
Cash out with 400m run

Monday - 1/25/2016

  
Warmup
3 Rounds
3 strict pull-ups
hang
5 strict T2B
hand
Drop for 7 push-ups
Plank at the top

Strength
1RM
Push Press
Worked for 95# up to 185#. Not a new PR. Failed 195# twice at the end.

MetCon
AMRAP 8
15 Pull-ups
5 STOH
1 Hang snatch
1 Snatch grip DL
Wow! What a pull-up monster. I got 3 rounds of unbroken 15 pull-ups. I had know idea I had it in me. Round 4 was not good - 2, 2, 1, 1, 1. Total score was 3 + 7.

Friday - 1/22/2016

  
Strength
EMOM 12
Snatch complex of 1 power snatch + TNG 1 squat snatch
Started at 75#, worked up to 125#. There was more to be had, but I was focusing more on technique than getting heavy.

MetCon
AMRAP 10
15 snatches @ 75#
10 GHD situps
Finished 3 rounds, plus 17 reps.


Thursday - 1/21/2016

  
Warmup
4 rounds
:10 strict press
:10 back squat (jumping)
:10 thruster
:15 front squat hold at bottom

Strength
8-8-4-4-2-2
Strict Press
Warmed up with 75# and 85#. Then working sets at 95#, 105, 115, 125, 130, and finished at 135# for 2.

MetCon
AMRAP 12
5 thrusters
10 pull-ups
Row 250m
Finished 4 rounds and 10 reps. Thrusters at 75# and all pull-ups unbroken!


Wednesday - 1/20/2016

  
Strength
Find a 1 rep max Power Clean
Worked from 135# up to 240# for a new PR (+5)

MetCon
30 Cleans @ 85% above 1 rep max
Did 30 @ 195# in 6:58

Tuesday - 1/12/2016

  
Warmup
Obstacle course
Push up to plates, KB swings, jump over benches, crawl under benches

Strength
3-3-3-3-3
Bench press
Worked from 115# to 135, 165, 185, 195#. Got 1 of 3 reps at 195#

MetCon
AMRAP 12
7 Strict pull-ups
5 Wall climbs
200m row (arms only)
20 1-arm KB high pull @ 53#
20 KBS @ 53#
Finished 2 rounds plus 4 reps of pull-ups. Then, hit the show and sought out some Kill Cliff!


Monday - 1/11/2016

  
Warmup
Partner Wall Ball Action
Hot potato standing, squatting, thruster

Strength
5-5-3-3-2-2
Thruster
Started at 135#, then 155, 175, 185, 195, 205#. Only got 1 of 2 at the 205.

MetCon
3 RFT
5 OHS @ 85#
10 Burpees
Finished in about 2:45. Fast, fun, and all out!

Thursday - 1/7/2016

  
Strength
5-5-5-5
Bench Press
Started at 135#, then 165, 185, and 195#. Another 3 at 185#.

MetCon
AMRAP 10
10 Power cleans
7 STOH
3 OHS
:30 rest
Did this at 85# and finish 4 rounds plus 17 reps.


Wednesday - 1/6/2016

  
MetCon
Cherry
100 Double unders
50 Push-ups
100 Air squats
50 Pull-ups
100 Burpees
I am sorry to say I did not finish this workout. No because I ran out of time, but because I ran out of gas. After about 20 burpees, I was seeing stars. After 40 burpees, I was struggling to stand. I did 10 more to get to 50 then collapsed. Really not my finest moment. Everything else in the workout was good; I got big chunks of DU, broke up the push-ups into 5's, did 50 squats to start, then finished those off strong, pull-ups were 10 then 5's. Burpees were the end of me.


Tuesday - 1/5/2016

  
Strength
1RM
Push Press
Worked from 135#, to 165, 185, to 205#. Old 1RM was 215#, so went for 225# a couple times and missed. Dropped down to 220# and still missed (but it was closer). Leg drive was not what it should be.

MetCon
2000m row
Finished in 7:50. Comfortable pace, but my grip was sore about halfway through.

Monday - 1/4/2016

  
Warmup
Tabata style
KBS, Push-ups, plate G2OH, KB DL, squats, jumping squats, burpees

Strength
1 RM
Deadlift
Worked up to new PR @ 365#. Tried 385#, got it off the ground but did not finish. 375 is possible. Working toward 400#!

MetCon
30-20-10
KBS
KB Lunges (alt)
200m Farmer carry after each set, switch arms at the half.
Did this with 44# and finished in 15:10.


Sunday - 1/3/2016

  
Strength
EMOM 16
Press and Row
O: Press x 3 reps, heaviest able
E: Row for 30s Max Effort

MetCon
10m AMRAP
10 Burpees
20 Air Squat
30 Push Press 75/55

Friday - 1/1/2016

  
MetCon
Chelsea
EMOM 30
5 Pull-ups
10 Push-ups
15 Squats
If you fail to complete a round, scale the reps across all movements for the next round.
This was awful. I finished 5 rounds Rx, then dropped to 4-8-12 for a few rounds, and did over 20 rounds of 3-6-9. Pain!

Thursday - 12/31/2015

  
Strength
1RM
Split Jerk
New PR at 235#!

MetCon
5 RFT
30 Wall Ball 20/14
30 Box Jumps 24/20, full stand


Wednesday - 12/30/2015

  
Warmup
3 Rounds
5 Muscle Snatch
7 Snatch Balance to Power Catch

then put 10s or 15s on each side or whatever weight can be easily handled then again performed tougher with coach:

3 Rounds
5 Snatch High Pull from Below Knee
5 Power Snatch from ?floor? (mid shin)
5 Overhead Squat, full depth

Strength
2?5-3-1
Power Snatch
Worked up to a new PR at 170#.
 
MetCon
3 RFT
60 Double Unders
15 Power Snatch 95/65
? then

12-9-6
Thrusters 95/65
Burpees
All good until I got to the thrusters and burpees. That was pretty horrible.


Thursday - 12/24/2015

  
Christmas Eve in Philadelphia

In a few of the last several Christmas breaks, I have taken the kids to The Franklin Institute in Philadelphia. This was the science museum that I visited as a kid in middle school and high school. It still holds a lot of charm and many of the old attractions that I love - the HUGE human heart that you can walk and climb through and the giant pendulum in the stairwell are two notables.

This year, Ethan and I made the trip into Philly and discovered that FI was closed for the day. :-( However, we made the best of it. We walked down the road to the Museum of Art.



We saw the Rocky statue, and there were many people running up the steps to recreate that iconic movie moment. I chose to do my own interpretation of that scene.





We went inside for a bit, got some food, and went to see their display of amour. The head gear was incredible. I can imagine soldiers asking, "Give me something that will scare the shit out of my enemies so the run away before I even raise my sword." These would work.




Wednesday - 12/23/2015 - Part 2

  
New York City

Took the kids to New York to see the sights. We do this trip on the night of the 23rd each year to see the tree at 30 Rock, the windows at Saks 5th Avenue, St. Patrick's Cathedral, and have a meal at Ellen's Stardust Diner.

This year, the weather kept our numbers low, as did Laurie's continued recovery from her cancer surgery. We went up with just me, Katie, Ethan, and their cousin Matt.

We went to Ellen's first as we got into the city late. We sat on the first floor, and with the sole exception of "Fillip," the singing was some of the best we have ever heard there. Really top notch.



The rain, fog, and warm temperatures also made for amazing photos. We finished our trip with a shot of me doing a handstand in front of a giant nutcracker. We got the shot just seconds before security came over to wave us away. He was laughing as he came over, so it was all good.
















Wednesday - 12/23/2015

  
Another drop-in at CrossFit Mount Laurel. Lauren Fiske was in class with us, and we got rock star coaching from Dana Pancoast (video). Dana lent me a festive hat so I did not have to do the extra burpees for being out of costume (who knew?)

MetCon
12 Days of Christmas
1 Power Snatch 95/65
2 Ring dips
3 Burpees
4 Pull ups
5 T2B
6 Pushups
7 Air Squats
8 Jumping Lunges
9 Box Jumps 24/20
10 Wallballs 20/14
11 KBS 53/35
12 Thrusters 95/65
Finished in 26:28. I scaled the 8 to regular lunges (knees) and 5 to knee raises (conditioning). Still got in a killer workout.


Tuesday - 12/22/2015

  
Dropped in at CrossFit Mount Laurel to get my barbell on. Great time working out with Katie and getting coached by Lauren Fiske (one of the coaches from my CF Weightlifting cert last year).

Strength
Deadlift
5x75%, 5x80%, 5x90% of 90% of 1RM
Lifted 135#, 225#, 255, 275#, 295#, 305# based on 360# 1RM.

MetCon
For time:
30 cal row
30 toes 2 bar
30 wall balls
30 ring dips
30 wall balls
30 toes 2 bar
30 cal row