Benchmarks & PR's

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Competition Day

  
Spent the day at CrossFit 2A for their partner comp. Ashley and I repped Team KAYAK. Although we did not do well in the standings, we had a great time and some big accomplishments.

In the rope climb floater, Ashley got 3 quick ascents. In the past, she struggled to get one - and that came with fear and tears. She killed it on the rope!

On the 1RM clean event, I finally PR'd with 235#. That's +5 since late January (almost 2% more). Doesn't seem like a big deal, but every little improvement counts.

Love competing. Wish I could do it all the time, but my body will not tolerate that.


Last Week Today

  
Vacation Week

Last week, I took the whole family to Atlantis in the Bahamas for an amazing, sunny vacation. We swam with dolphins, went jet skiing and para-sailing, ate like kings, gambled a bit, and help celebrate the 42nd anniversary on Bahamas independence.

Also, I went to the gym a few times to work on my Sun's Out, Guns Out challenge commitments. When I returned, I had a morning of coaching on Sunday followed by some competition practice with Ashley. Getting pumped up for this comp next Sunday at CrossFit 2A!




Thursday - 6/25/2015

  
Strength

3x3 Snatch Balance
6x2 Hang Squat Snatch

Worked up to 3x3 at 115#. Squat snatches were ascending sets with the last one at 145#.

MetCon

3 RFT
40 DU
21 Russian KBS
10 Ring Rows
Finished in 9:02. Second and third rounds featured unbroke DU's.

  
Strength

Find 3RM Front Squat. Worked up to a new PR at 255#.
3x12 @ 75% of 3RM. I got 1x12 @ 195#, then 1x7 @ 195#. Then we were out of time.

MetCon

EMOM 20
Odd: Max wall ball shots @ 20# and 10'
Even: rest
I intentionally set out to do 15 reps for each working minute. In the last round, I squeezed out 2 extra reps. Total score was 152.


Tuesday - 6/23/2015

  
Strength

Lots of lifting today: DL 7,750; Clean 2,275; Bench 4,305 (including a new 1RM PR @ 225#); Total for the day: 14,330. Running total is 113,780# this month. Mission accomplished!

Also, I did 15-10-5 front squats at 135#. This is part of WOD 1 in my next comp - except the weight will be 115#. These were pretty easy, so I'm not too concerned about this for the comp.


Ben Bergeron's Deadlift Video

  
I was surprised to see that the Ben teaches the deadlift almost exactly the way I do. The only difference is I spend a bit more time helping folks find that starting position. Most of my athletes have mobility issues that prevent both a flat back and good butt and shoulder position.




Monday - 6/22/2015

  
Strength
Back squats - 10x2
Worked up to 2 reps at 330#.

MetCon

6 Rounds for Time
6 Push press @ 75#
6 Hand Power cleans @ 75
6 CTB Pull-ups
Finished in 9:33. Glad I did not go heavier - the pull-ups were the limiting factor, and I was soaked with sweat at the end. Great workout.

Thursday - 6/18/2015

  
Strength

Back squat
4x12 Heavy
I went quite heavy for this much volume. However, I missed 2 sets. I used 255# as my working weight and hit sets of 12, 8, 12, and 8.

Push Press
3 x 3
Started with my old 1RM of 165 and got 2 sets of 3. Went to 175 for 1 set of 3. Had to break for the MetCon below, then hit 1 rep at 195 and 1 rep at 205# for a new 1RM PR. Dropped 215#. Might be able to get that on a different day.

MetCon

For time:
50 Burpees to a 6" target
Finished in 5:24. Was hoping to do 10 each minute, but that got tiring. Considering 3 sets of 15 next time, plus 5 at the end. Pacing is key, and I still suck at that part.

Wednesday - 6/17/2015

  
Skill
Muscle snatch and power snatch practice

Randy
75 Power snatches for time
Finished in 8:15. This was 33 seconds faster than my previous attempt (3 weeks ago). This time I paced it out from the beginning by just doing sets of 5. This made managing my breathing much better.

As you can see, I had lots of tape to help me; I tore my palm on Monday doing the bar muscle up attempts. It was quite sore today, so I padded the crap out of it.




Tuesday - 6/16/2015

  
Challenge

Deadlift
30 @ 135#, 10 @ 155#, 10 @ 175#

Bench
20 @ 105#, 20 @ 125#, 20 @ 150#

Clean
10 @ 135#, 10 @ 155#, 10 @ 175#

Monday - 6/15/2015

  
Skill/Strength
Handstand Holds ? 6 x :30-1:00 holds hold longer than 6/3

EMOM 20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups (attempts)

Thursday - 6/4/2015

  
Strength

Front Squat 5x3 @ 225#
Front Squat 3x8 @ 145#
Bench Press 3x3 @ 185#
Bench Press 3x8 @ 150#

MetCon

AMRAP 12
10 DL @ 225#
15 Pull-ups (green band)
Finished 3 rounds and 10 reps

Challenge

Deadlifts
4x10 @ 225#
Bench
10 @ 145#, 10 @ 185#, 25 @ 150#
Daily total: 16,050
Running total: 39, 490

Wednesday - 6/3/2015

  
Challenge

Cleans
5 @ 50#, 10 @ 100#, 10 @ 140#, 5 @ 170#, 3 @ 185#
2 @ 195#, 2 @ 205#, 1 @ 215#
22 @ 135#
Daily total: 8,040
Running total: 23,440#

Tuesday - 6/2/2015

  
Strength

Heaving snatch balance 6x2 @ 115#

AMRAP 12
12 box jumps @ 20"
6 Thrusters @ 75#
6 Bar facing burpees
Finished 5 complete rounds


Challenge

Deadlift 10 @ 115#, 10 @ 135#, 5 @ 225#
Bench 20 @ 100#, 10 @ 130#, 5 @ 185#
Daily total: 6,850
Running total: 15,400#

Monday - 6/1/2015

  
Strength

Back squat 5x3 @ 275#
Back squat 3x8 @ 225#

Challenge

This month brings a new challenge. I am trying to do 100,000# of volume with deadlift, cleans, and bench press.

Bench press 2x10 @ 100#, 1x10 @ 150#, 2x5 @ 180#
Squat clean practice 1x10 @ 100#
Deadlift 2x5 @ 225#
Total for today: 8,550#

Thursday - 5/28/2015

  
Strength

EMOM 10
2 power snatches @ 135#

Front squat 4x3 @ 225#
Front squat 5x10 @ 135#

Metcon


AMRAP 8
15 hang squat cleans @ 95#
5 HSPU
2 rounds + 3 reps

Wednesday - 5/27/2015

  
Strength

Strict press 4x3 @ 145#
Strict press 5x10 @ 105#

Metcon

"Randy"
75 power snatches for time
Started with sets of 10, but that became exhausting. Switched to sets of 5; much better. Finished in 8:48. This was my first time trying this one, so I was happy to finish it RX. Next time I will try to manage my breathing and rest better.

Tuesday - 5/26/2015

  
Strength

Heaving snatch balance 6x2 @ 115#
Back squat 4x3 @ 275# (not 3RM, cranky knees)
Back squat 1x10 @ 205# (knees prevented doing more sets)

Friday - 5/22/2015

  
Strength

Deadlift 3x3 @ 275#
Bench press 5x3 @ 185#
Bench press 5x10 @ 145#

Thursday - 5/21/2015

  
Strength

Front squats 3x3 @ 245#
Front squats 5x10 @ 135#
EMOM 10 2 Power Cleans @ 165#

Added some extra curls with the bar+50#