A. SN Complex Build to a HVY
3 Position High,Mid, Knee in 10 min
B. High Hang PC off Blocks Cluster 1.1.1 @ 85,87,90,92%,x 4 sets 2 min HS Good Foot Work No Misses
C1 2-4 Strict HSPU/AMrap Kipping in 30 sec, x 3 sets;
C2 3-4 RFSS / AMRAP Pistols Alt in 30 sec, x 3; rest 3 min
D1 Toes 2 Bar 10 x 3 rest 1 min
D2. FLR on Rings 1 Min x3, rest 1 min
A. This was hard. The HH and mid thigh were pretty easy but my form definitely loosened by the knee. I finished at 99# (The third lift @45k I had to chase forward, UGLY)
B. Hard as shit. Really have to focus on my pull. I missed all the reps at 92%. Technically (in crossfit) I got the last lift, even though I had to chase it 20 feet forward. Enjoying these as I feel this is my weakness.
C1. 4/10 for all sets
C2. 3/20 for all sets (I just got bored with the pistols, could’ve done more
21 days of the Whole30
A1. Press/PJ. 1/3 @ 1.2.x.3, x4 sets; 1:30 85-90-95-100 All easy but missed 105
A2. Clean Grip RDL 6 @ 100% CL 18.104.22.168, 4 sets; 2 min 175 for all sets
B FS 1-1/4 22.214.171.124.10. @ 126.96.36.199; 2 min 125-145-155-145-125 (last set was a cluster)
C.1 Back Ext 10
C.2 GHD Sit-up 10
C.3 L-Sit Hold For 20 Sec, 4 sets; rest 90 sec
7 min amrap
2.4.6 CTB Pull-ups Unbroken Ex 2 unbroken,4 UB, 6 UB = 1 round – I only got 4 rounds, was trying to butterfly them all
AD :30 85%
AD :30 50%
Well, I was a little confused about the tempo of this workout. But figured it out, kind of. Still not sure why the number 6 is written after RDL. In any case though I was glad to do some RDL as this is my weakness on the clean!
A. Squat Snatch. Snatch Balance, 1.1 x 10 sets, 2 min – all tough sets, but no failures due to excessive weight
B1. Snatch Grip DL @ 13X1, 5 reps @ 100% RM x 5 sets, 10 sec
B2. Depth Box Jumps, 5 x 5 sets, 2 min
B3. Close Grip Bench Press @ 20X1, 5-4-3-2-1, 2 min
C1. Back Squat with Chains @ 20X1, 5-5-5, 1:30 min – 80-85% effort, not max
C2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 1:30 min
A. Finished at 135/ missed 140 several times; not feeling well last few days
B3. 115×5, 120×4, 125X3, 135×2, 145×1
C1. 155 + 2/20lb chains
C2. 50# X 8/arm
A. Build up to a 1 rm DL in 10 min
10 min Amrap
30 double Unders
15 Snatches #55 lbs
MAP (short end, high %’s)
12 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
12 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
A. 260 Failed twice at 270 but this is better than it was a year ago. I could barely pull 225 a year ago.
B. AMRAP: 5 + 34 or 259 reps In the Open I got 289. I tried not to redline by going slow on the Snatches and taking time during the transition. I wasn’t on the floor at the end so I guess I should have pushed a little harder. 😦
C. Row: 2494m
D. AD: 109 Cal
Somebody was happy to come to the gym today!
A. Behind the Neck Jerk, build to a max single
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes -50kg start add per set, last 3 sets hard
C1. Squat Clean Cluster, 1.1.1 @ 65kg x 5 sets, 1:30 min
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
B. Started at 50kg and only went to 65kg. I’m having trouble once I get to 65 with my pull.
C1. Squat cleans with 65kg felt good after working on the blocks
Went to CrossFit Doom Room in Oklahoma City for a Crossfit Weightlifting Trainers Course. They were in the middle of moving from their location to a bigger and better location right across the street. Their squat racks were broken down so I had to improvise.
A. 1 Snatch + 1 Snatch Balance; work up to max; 135#
B1. Snatch Pulls 3-3-3 65kg
B2. Seated Box Jumps 1-1-1-1 X 3
B3. DB BP X 10 X 3 (50#db’s)
C1. Back Squat 85kg X 3-3-3 (wasn’t able to do on Friday)
C2. Weighted Ring Rows X 3 (wasn’t able to do on Friday)
12 Min EMOM:
Odd: 10 CJ 50kg (that didn’t happen I only got 5 per set)
Even: 10 NOPUB
A1. Back Squat @30×1 X 3-3-3 85kg
A2. 1 Arm DB Row @30×1 X 5/arm X 3 50#DB
5 min 75% 3 Min Rest:
1. 5 KB Snatch each arm / 100 m run (4 sets)
2. 15 Wall Balls/ 150m Row (3 + 15) Did thrusters
3. 150m Row/5 GHD Sit Ups/5 push ups (4)
4. 15 KBS 1pd/ 10 GHD Sit ups (4 + 15)
5. 30 sec bear crawl/30 sec box jumps/ 60 sec jump rope
Great CrossFit Weightlifting Seminar at CrossFit Doom Room in Oklahoma City! Great box for seminars!
AM: Bracketology WOD:
10 Min AMRAP:
Buy in: 50 kbs 35#
5 CTB Pull Ups
10 Push Ups
15 Goblet Squats
5+13 Rx – I felt horrible during this workout. The movements were not difficult for me, I never had to break anything. I was just having a terrible time trying to breathe so it took me forever to transition between movements. I’ve been taking melatonin to help me sleep and it always jacks my heart rate and labors my breathing. I should know better but the sleep is so good.
Row 30 Sec 85%/ 30 Sec 50% X 11
AD 30 Sec 85%/ 30 Sec 50% X 11
I did the PM workout at home so I did AD for both because I love the air dyne so much. I really do. Just not for 300 FU or 10 Min Max Cal. Everything else is good.
A. Split Jerk, build to a heavy single – if you fail, you stop, no redo’s
B. Power Clean Cluster, 1.1 x 4 sets, 4-5 min – 1st set @ 155lb
C1. Hang Squat Clean off blocks from knee cap, 3 reps @ 145lb x 4 sets, 1:30 min
C2. Parallel Grip Chin-ups off Rings @ 21X1, 2-3 reps x 4 sets, 1:30 min
D1. HSPU to extra depth @ 20X0, 2-6 tough reps x 3 sets, 1:30 min
D2. Wide Grip Pronated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
Had a great day on the Split Jerk today. Finished at 190#, 19lbs more than my PR! I just kept hitting the lifts today. Finally missed at 195. Felt great.
B. Was another story – My cleans are way off and I’m not sure why. I’m pulling early and landing wide. I kept every set at 155 to work on technique.
C1. These were hard as crap for me. I need more of these. I had to do one at a time. I was not able to TNG. I was having a hard time transitioning from the launch to the high hang from the blocks. I feel like if I work at this position more from the blocks it will help tremendously with B.
C2. Ring Pull Ups, easy 4 reps
D1. Deficit HSPU – 6″ X 6 reps, 10″ X 3 reps, 10″ X 1 Rep
D2. WG Pull Ups – 6-7-7