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Saturday February 15, 2014

Goblet squat, pass through, wall ball shot warmup.

Front Squats up to 265 (PR).

OHS practice at 45# and 65#.

20 snatches practicing at 65# working on getting all the way to full shrug in triple extension (instead of pulling from mid thigh with bent arms while bent over).

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[QUOTE=JT Kalnay;1219349]Front Squats up to 265 (PR).[/QUOTE]

Congrats! All PR's are fun, but strength PR's are the best PR's.

2/14 WOD

CrossFit Open 13.4
AMRAP 7:00
3 Clean & Jerks, 135/95
3 Toes-to-bar
6 Clean & Jerks, 135/95
6 Toes-to-bar
9 Clean & Jerks, 135/95
9 Toes-to-bar
12/12, 15/15, etc

44 (ended on C&J's in round of 12)
Ugh. 16 off my performance last year. Worked out at 5 p.m. because I felt too beat up at 6 a.m. Didn't eat much during the day and ran out of gas early. On the other hand, in warmup I nailed power C&J's at 155 and 165 pretty easily. This is the first WOD since WLC started that I felt more like the bug than the windshield.

Claw

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friday

2 person team 12 amrap 40 yard out and back prowler push

me and another old guy 12 rounds....just got back with 5 seconds to spare....was totaly wiped afterwards and did not feel good for about an hour

yesterday....3 x 20 standing on 16" boxes w/weight belt and kb hanging from it....20kg, 24kg, 44kg

3 rounds 3 minute on 1 on banded walking in place

3 x 20 russian twists

cooked shrimp and grits for 20 friends ......most of them had never had grits before and were blown away by how good shirmp and grits were

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2/16 Sunday Funday WOD
Skill Session: Turkish Getup
Got some great step-by-step instruction from Ann Marie

+
AMRAP 15:00
Partner Workout (teams of 2):
20 Partner Sprawl Balls*
20 Partner Medball Situps (feet interlocked)
20m Wheel Barrow (10m each)
* Wallball is squat cleaned and tossed to the partner 10ft away.

6 rounds + 20 sprawl balls + 13 situps.
Worked with Brett.
As a bonus, I hit my first muscle up in about six months afterward and also strung 4 kipping deficit HSPU's on 10 lb. plates.

Claw

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2/17 WOD
A. Clean & Jerk, work up to a 1RM
165.
Felt rushed at the end. Think with a little more rest I could have hit 170.

+
3 sets at 80%, 90%, 100% effort:
200m Run
10 CTB Pullups
10 Clean & Jerks (95/65)
10 CTB Pullups
10 Clean & Jerks (95/65)
70 Double Unders
rest 5:00
31:15

Damn, this was long. Not really sure I totally applied 80/90/100%. Went easy on first round, but after that basically just went at it. Able to string a bunch of CTB's on first sets of 10 but after that I did not always contact chest to bar. After first set, all C&J's one at a time. Double unders started with 20 or 25, then 10's for pretty much the rest of the time.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12594532105/[/url]

Claw

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Monday February 17, 2014

Woke up with a scratchy throat and not feeling 100%.
Tried some Oly practice anyway (b/c I signed up for March 1st event in Miami). Wasn't really feeling it.

Did snatches up to 145 and C&J up to 185.
But didn't push it.

[url]http://www.coachseye.com/2W1A[/url]
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JT, congrats on the PR.

Today was a mixed bag at Tribal. Usual warm up and gynmastics to start. Then weighted lunges, wall squats, and negatives for HSPU, and 200 y run.

WOD: 5X 400 run w. 2 min. rest .

Scale: 200 y. Still working on form for Pose running. Last two reps were best ever. I actually beat the runners coming in from the 400---this usually does not happen.

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last nite speed bench press 95lbs 5 reps 3 set of n/m/w

then



In 6 minutes:
1000m row
AMRAP Mega Bow Band KB Box Squats 16 kg kbs

Rest 3 minutes

In 4 minutes:
500m row
AMRAP Bamboo Bar Bench Press 12 kg kbs

65 reps total

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Tuesday February 18, 2014

Walked on the treadmill for 75 minutes (2.6 miles) at incline up to 12.5%. Gained 1,000 feet of elevation.

Did 20 empty bar snatches working on speed and hitting my spots. I simply have to get better at the snatch to qualify for Pan Ams and then Worlds.

Those bamboo bar bench presses are freaky but effective!

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Nice work guys!!

[B]BACK IN THE BOX!!! :pepper:

WU:[/B]
400m run
20 Push ups
20 Sit Ups
Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS

[B]WOD:[/B]
300 SUs
10 Jumping Muscle Ups
20 Squat Clean Thrusters (115#)
10 Jumping Muscle Ups
300 SUs

17:29

[I]It's been a long and complicated road getting back into our box. A lot of stuff I'm not privvy to. Though I did the WOD by myself, I had other CFWP folks cheering me on. The JMUs went easy, but the squat clean thrusters were tough. My form was bad and I could feel it. I was the slowest on the board, but I felt good about my time. [/I]