Month: July 2013

130730

Workout of the Day
A.
Three sets for times of:
4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes
2:01, 2:15, 2:45
B.
Take 15-20 minutes to build to today’s 1-RM Jerk
245
C.
For max reps:
30 seconds of Shoulder to Overhead (205/145 lbs) 4
90 seconds of Rest
30 seconds of Shoulder to Overhead (185/135 lbs) 4
90 seconds of Rest
30 seconds of Shoulder to Overhead (165/125 lbs) 6
D.
For time:
75/50 Ring Push-Ups 4:22

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130728

AM
10 min row @ Z2
5×10 HBBS (narrower stance) on 2:00 SO @ BW (185)

PM
Four sets for times of:
400 meter run
10 Deadlifts (315/215 lb.)
20 Box Jumps Overs (24/20″)
30 Pull-Ups
400 meter run
Rest 5 minutes between sets
8:30; 9:13; 9:29; 9:20

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130727

No workout yesterday (halibut/lingcod/rockfish fishing) 

9×3 banded benchpress (speed day)

EMOM x10
10 cals AirDyne
10 pushups

100 cal AirDyne @ 65rpm buyout/cooldown

100 bandie curls
100 bandie pull aparts

130724

Workout of the Day
A.
12×2 Speedieband box squats. 135 bar, 100 band. 

B.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
155, 175, 185, 195, 205, 215, 225, 235

Appx schedule:
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011 
Rest as needed 3×6@235

Use straps for these!

D.
For time:
100 Double Unders (UB)
50 Wallball Shots (30/20 lb.) (lots of breaks, this was brutal)
40 Chest-to-Bar Pull-Ups (lots of breaks, couldnt catch a rhythm) 
30 Burpees
20 Kettlebell Swings (32/24kg) (UB)
10:32

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130723

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps
(Handstand walks are getting better, I was able to walk ~5-7 yards consistently. Though fatigue definitely impaired control. worked on setting my shoulders and hands forward. Havent done muscleups since the open so it was good to get some in finally. tough to work straight hang to inverted because my rings are so low. worked on to skin the cat, then a pike kip out to inverted hang.)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+% (195, 205×4)
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load. Need to work footwork and good setting of the shoulder. also pushing myself under the bar and a good vertical angle on back femur. 

C.
Three sets of:
Push Press x 2-3 reps
Rest as needed

155, 165, 175

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups
6 Ring Dips from Muscle-Up Station
9 Toes-to-Bar

4+1 
hands were hurting bad today. 

130722

Lunchtime:

Mobility 30 minutes. quad, IT focussed 
3x500m row, 2 min rest
1:49; 1:44; 1:44

Evening:

Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep

[Building %s every set: 55, 60, 65, 70, 75, etc] 115, 125,135,145,155,165(f),165,175, 185(90%) 

185 felt good though my knee popped pretty bad right above my patella, shut it down due to pain when squatting. VooDoo’d, lacrosseball and heat tonight

3×10 back extensions

 

130720

Signed up for my first official competition. Comp date is August 10. I better start kicking things in high great for the next 3 weeks and try and get some lungs back.

Game of midnight gold last night. Definitely tired today!
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps.)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps
B.
Six rounds for time of:
400 meter run
165/115 lb. Squat Snatch x 3 reps
Pull-Ups x 15 reps
23:00

C.
100 bandie sit-ups (red monster Minnie)

130719

ME UPPER
slingshot (green band) bench. 3RM @280

3×10 jm press 115#
3×20 Tate press 30#dbs
3×15 t-bar row 3 plates

Partner Wod with Jeff. 15min AMRAP alternating partner
3 man makers 30#db
6 burpees
9 box jumps 24″

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130716

After getting sick the past few days, overall deprivation of sleep due to the awesomeness of alaskan summers, combined with a hip injury which has taken its toll on me mentally, and the lack of motivation after being demolished by the crossfit open workouts, i needed a day like today. I have been feeling weak (minded) for a few months now and this brought my confidence back. I have a long ways to go and need to work my ass off day in and day out and take this hip injury seriously with PT and rehab.

Box Squat 6×2; 275, 295, 315, 335, 355, 375
80% x AMRAP (300) = 10 reps

5×5 RDL; 225, 245, 265×3

3×10 back extensions and unweighted (GHD) reverse hypers.