Warmup2 rounds with a partner
1 partner runs 200mStrength2RM
Other partner completes 10 burpees
Worked up to 185#, got 1 of 2 at 195#.MetCon3 Rounds
3 Minutes Max Box Jumps 24/20 (full stand)
2 Minutes Max Bar Roll Outs
1 Minute Max Deadlift 165#
Rest 1 minute
Thank God for the rest minute. This was much harder than it looked. Very sweaty.
2 Hang clean + 1 Jerk
Worked for 95# up to 185#.MetConAMRAP 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.
3 High burpeesStrength1RM
10 Russian KBS
3 broad jumps
:30 hollow exercise (hold, v-ups, dead bugs)
Was not feeling particularly strong today. Current 1RM is 350#, but I only managed 315# today. Failed 335# twice.MetCon21-15-9
Pistols each leg
KBS @ 44#
Buy in with 2 minutes of GHD
Cash out with 400m run
3 strict pull-upsStrength1RM
5 strict T2B
Drop for 7 push-ups
Plank at the top
Worked for 95# up to 185#. Not a new PR. Failed 195# twice at the end.MetConAMRAP 8
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.
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.MetConAMRAP 10
15 snatches @ 75#
10 GHD situps
Finished 3 rounds, plus 17 reps.
:10 strict pressStrength8-8-4-4-2-2
:10 back squat (jumping)
:15 front squat hold at bottom
Warmed up with 75# and 85#. Then working sets at 95#, 105, 115, 125, 130, and finished at 135# for 2.MetConAMRAP 12
Finished 4 rounds and 10 reps. Thrusters at 75# and all pull-ups unbroken!
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
Push up to plates, KB swings, jump over benches, crawl under benchesStrength3-3-3-3-3
Worked from 115# to 135, 165, 185, 195#. Got 1 of 3 reps at 195#MetConAMRAP 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!
WarmupPartner Wall Ball Action
Hot potato standing, squatting, thrusterStrength5-5-3-3-2-2
Started at 135#, then 155, 175, 185, 195, 205#. Only got 1 of 2 at the 205.MetCon3 RFT
5 OHS @ 85#
Finished in about 2:45. Fast, fun, and all out!
Started at 135#, then 165, 185, and 195#. Another 3 at 185#.MetConAMRAP 10
10 Power cleans
Did this at 85# and finish 4 rounds plus 17 reps.
100 Double unders
100 Air squats
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.
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
Finished in 7:50. Comfortable pace, but my grip was sore about halfway through.
KBS, Push-ups, plate G2OH, KB DL, squats, jumping squats, burpeesStrength1 RM
Worked up to new PR @ 365#. Tried 385#, got it off the ground but did not finish. 375 is possible. Working toward 400#!MetCon30-20-10
KB Lunges (alt)
200m Farmer carry after each set, switch arms at the half.
Did this with 44# and finished in 15:10.
Strength EMOM 16Press and Row
O: Press x 3 reps, heaviest ableMetCon10m AMRAP
E: Row for 30s Max Effort
20 Air Squat
30 Push Press 75/55
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!
New PR at 235#! MetCon5 RFT
30 Wall Ball 20/14
30 Box Jumps 24/20, full stand
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 KneeStrength2?5-3-1
5 Power Snatch from ?floor? (mid shin)
5 Overhead Squat, full depth
Worked up to a new PR at 170#. MetCon3 RFT
60 Double Unders
15 Power Snatch 95/65
? then 12-9-6
All good until I got to the thrusters and burpees. That was pretty horrible.
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.
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.
Another drop-in at CrossFit Mount Laurel. Lauren Fiske was in class with us, and we got rock star coaching from Dana Pancoast
). Dana lent me a festive hat so I did not have to do the extra burpees for being out of costume (who knew?)MetCon12 Days of Christmas
1 Power Snatch 95/65
2 Ring dips
4 Pull ups
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.