Thursday, June 22, 2017

2017-06-22 WOD

active recovery day. Went a bit heavy on a couple things as I'm travelling next 2 days.

WARM
std warmup
3 min AirDyne

MAIN

A. Work to a heavy Squat Clean & Push Jerk
5x45, 5x75, 4x95, 3x115, 3x135, 3x155, 1x175, 1x175 (Clean, failed jerk)

B. MU work
1 kipping MU
strict MU: 1, 3, 1(deliberately very slow), 2

C. 1x50 back squat at 145.
I did it, but man, I was cryin!

Wednesday, June 21, 2017

2017-06-21 WOD

WARM
std warmup
sumo deadlift drills

MAIN

A. Sumo deadlift 5x5 - building
warm: 5x45, 5x95
main: 5x135, 5x185, 5x225, 5x225, 4x275

B. T2B practice, 5 min

C. For time, 16 min cap
{
30 Squat Clean Thrusters 95# (Rx was 115)
15 T2B
20 Squat Clean Thrusters 115# (Rx was 135)
15 T2B
10 Squat Clean Thrusters 135# (Rx was 155)
15 T2B
}
Hit time cap after the 10 reps at 135. Didn't get last set of T2B

I added:

D. 3 strict MU
working on technique. Going up much smoother. Form getting better.

Tuesday, June 20, 2017

2017-06-20 WOD

WARM
400m run
40 wallball passes
std warmup
400m run

MAIN

A. DU progression
{
25 SU
25 SU high jump
10 S-S-HJ
10 S-S-DU
50 DU
}

B. 12 min AMRAP
{
30 DU
20 wallball 20#
10 C2B Pullup
}
5 rounds + 30 DU + 20 WB = 350 reps

C. 3x5 BackSquat at 41x1 tempo.
warm: 5x45, 5x95
main: 5x135, 5x145, 5x155

I added:

D. ab + skill work, not for time
{
15 GHD situp
1 HSHold
2 BarMU
15 GHD situp
1 HSHold
1 strict MU
10 GHD situp weighted 10#
1 HSHold
1 strict MU
10 GHD situp
1 HSHold
1 strict MU
}

Monday, June 19, 2017

2017-06-19 WOD

WARM
std warmup
200m run
2x5 OH press 45# at tempo

MAIN

A. 3x5 OH Press 41x1 tempo.
5x65, 2x5x75#

B. 15 min AMRAP
{
400m run
30 air squats
5 wall walks
}
did 4 rounds even

I added:

C. 3 rounds, not for time
{
40 second bar hang
30 second HSHold
2 strict MU
}

Sunday, June 18, 2017

2017-06-18 Sunday Run

Not too fast after yesterday's comp. More of a recovery run.

A. Run 9.24km, 46:53, 5:04 pace

Saturday, June 17, 2017

2017-06-17 Battle in the Berg!

Set a goal early in the year to do a few competitions this year. Did the Open, and then yesterday did Battle in the Berg, a small event put on by Newberg Crossfit. It was all team events, with MM and FF teams, in Rx, Scaled and Masters categories.

As it turned out, only 3 masters teams signed up, and they were all from our box. Still a fun event and it worked out well since we were able to all agree on scaled weights when the Rx weight was a little much for some of us.

There were 3 events, and seven heats this mean we did events about 2 1/2 hrs apart (9am, 11:30, 2:00). We came in second in all three events, giving us second place overall (again, out of 3 teams only)

Event 1: "Party Up!"
{
30 Clean & Jerks 115# (Rx was 135, scaled was 95, we split the difference). Split as needed w partner (we did sets of 3-4 each)
6 rounds of
{
10 Burpee box jump over 24"
10 T2B
} each partner must do a full round before switching. 3 rounds each total
30 Snatches (again, at 115)
}
13:26 (under the 16 min cap)

Event 2: "Survival"
{
100DU (we did ~25 each x2)
60 Power Cleans 135# (Rx was 155, Scaled 105, again, we split the difference)
While 1 partner does cleans, other has to hold Rings in lockout position. We started in sets of 5 cleans but later dropped to 4 or 3.
100DU (we did ~25 each x2)
30 partner deadlifts 365#  (Rx was 405, scaled was 315)
100DU (we did ~25 each x2)
60 HSPU
While partner does HSPU, other partner has to hang from the bar. We forgot this at first and wasted 4-5 reps. In the end we got 31 of these done before hitting the time cap
}
time: 16:29 (16 min, 29 reps remaining)

Event 3: "Hips Don't Lie". Four sets of 2 minutes, total rep count for those 2 min sets all added together is the score. Trade off however you want, but only one partner works at a time. zero transition time between (8 min clock). This one we did the Rx weight
{
2 min goblet squat 55# dumbell
2 min row for cals
2 min DB Snatch 55#
2 min pullups
}
scores:
64 squats (about 50/50)
55 cals (scott did 30, but after teh transition I only had about 50 sec, did 24)
40 snatches (scott probably did 2/3 of these)
49 pullups (about 50/50)
total: 208

Fun event overall. only thing I'd do different is dry-run some of the transitions ahead of time (was travelling for work, so this didn't happen.

Thursday, June 15, 2017

2017-06-15 Travel Workout

Quick workout. was pressed for time this morning.

A. 1km run

B. 3x3 pullups strict

C. 3x3 chinups strict

D. 3x5 dips

E. 2x10 leg raises

F. 1km run