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Sunday November 10, 2013

after a week on the road, and 8 days after the USAW comp, it was time to touch a bar again

warmup
jumped rope, agility work, goblet squats, ...

snatch practice
felt like i'd never snatched before (was trying not to bend arms on 1st or 2nd pull)

clean practice
felt like i'd never cleaned before (was trying to get triple extension)

jerk practice
well, I'm a jerk most of the time, so this comes naturally....

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11/9 at Bacara
Not really what I would call a workout, but 20 minutes on elliptical strider then 10 minute Foundations routine from YouTube. Then hot tub and steam bath. Spent the morning cheering/heckling SB Marathon runners. ("If this was easy it would be called your Mama!") Props to Kristiana, Amy, Zach, and JJ for running.


11/10 WOD Sunday Funday
Ann Marie coaching, she's a fun coach!
10:00 Skill Session: Oly Lift of Athlete's Choice
Clean and jerk, felt very good and strong, PR at 175! Could probably have gone higher.

+
For Quality:
50 Pushups (elbows in tight, butt slightly elevated)
50 Air Squats
20-30 Strict Pullups (each rep starts with shoulder activation and engaging core into hollow position)
30 Box Jumps (step down, taller than normal)
30 Hang Power Snatch (light to moderate load)
2:00 Accumulation of L-Sit variation

Took the quality instruction seriously. Kept forearms vertical and elbows in on push ups. Focused on screwing feet outward and knees out on squats. 20 pull ups because I had to start kipping to get them. 30" box jump. 15 HPS at 65 then 15 at 75 (sets of 10, 5). Ran out of time for 2 minute L-Sit from paralettes.

Claw

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Monday November 11, 2013, Remembrance Day (Veteran's Day)

5 rounds, not for time, increasing weight each time

5 KB snatches each side (20, 30, 40, 45, 50)
5 OHS (45, 55, 65, 75, 95) (dropped 1x@65 and 2x@95) (@ Tim, that 185# OHS is FREAKING AMAZING!!! )
5 walking lunges (empty, 5, 10, 15, 20)
5 bench presses (45, 95, 115, 165, 205)
5 T2B (did 10 unbroken on lest set)


AMTAYW: 1RM Bench Press
225, 245, 255, 265, 275 (was near the 1RM and the stick figure models in the room didn't look like they'd be any help if I got stuck under the bar so I stopped at 275).

Speaking of the stick figure models.
(1) they were extremely attractive
(2) they were working their non-existant butts off
(3) they were concentrating on perfect form on all movements with a very skilled (and lucky?) stick figure trainer
(4) they were a little put off by my bulk, grunting, and sweating...
(5) one pair of them asked the trainer to show them how to do overhead squats b/c "that looks harder than what we're doing". She didn't know how to teach the movement, and much to her credit she politely asked me if I would coach up her clients on the OHS. After a millisecond of consideraing the pros and cons, I agreed to help her, b/c she asked so politely and seemed genuinely interested.

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MONDAY– NOVEMBER 11, 2013

Olympic

Clean Pull + Clean- Work To A 2 RepMax @225

Cleans 2 x 3 @ 85% of Above 2 Rep Max @205

WOD

8 Minute AMRAP: 163 reps

45# OH Lunges x 20

Pull Ups x 12

2 Minute Rest

8 Minute AMRAP: 6 rounds

Power Cleans x 5 @ 155

100 Meter Sprint


A whole lotta cleanin goin on!

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11/12 WOD
A. Deadlift, 21X1, 5, 4, 3, 2, 1, rest 2-3min
Note: This is NOT a designated 1RM day. If you are really feeling it, go for it...
225-245-275-295(f, 1 only)-305(f)

My reach exceeded my grasp on this one. Seriously rounded my back at 295 and could not move that weight again. In retrospect I should have taken smaller increases.

+
B. 6 rounds of:
12 Weighted Box Step ups (alt R/L)
12 Russian KBS
12:34 @ 25# dumbbells and 2 pood kettlebell.

Definitely slowest in the class. Lots of stress on lower back which made me want to quit this WOD as much as I've wanted to quit a WOD in quite a while. Started at 30# dumbbells but dropped to 25# after first round. Among other things, this WOD really fries your grip.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10824019775/[/url]

Claw

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Tuesday November 12, 2013

5 rounds, increasing weight each time:

5x jumping deadlifts (deadlift to triple extension and airborne)
95, 135, 185, 205, 225

5x dumbell hang cleans (to speed up hands)
15, 20, 25, 30, 40

5x dumbell split jerks (to speed up hands and practice getting lower in split)
20, 30, 40, 45, 50

Finished with some heavier deadlifts.

Long day flying tomorrow...

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[B]At Base Globo!
WU:[/B]
.33333333mi run
.11111111mi walk
120 SUs
10 leg swings each leg each direction
10 air squats
10 push ups
10 sit ups
10 27# good mornings
10 27# Presses
10 DUs

[B]WOD:[/B]
15 min to find 3RM Front Squat
205# [I](Got 2 @ 225# (My 1RM)!!)[/I]

3RFT:
~400m run
15 Pull Ups
15 Dips
8 65# OHS

18:19

[I]REALLY happy about the Front Squats. The metcon was tough for the run & the OHS (which I hadn't done in a while!!! And I could feel it!!!). The pull ups were better than I expected. I did 6 & 7 straight.

I got a biannual check up on Friday. The bad news is that my shoulder might need surgery. We'll see about that. The good news is that my doctor told the med student who was shadowing him at my exam, "Can you believe he's 56?!!?":pepper:
Thanks CrossFit!![/I]

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wow amazing work as usuall guys

william....bummer about your shoulder...i know that story all to well....but you have to love the off handed compliment from the dr eh?

JT....nice job on the bench and keeping it together on your road trip

back at the gym last nite from 5 days off....as much as i hate to admit it the break from the gym did feel good....2 days of walking/sitting on the beach, drinking to many rolling rock's, eating oysters and clams, reading and relaxing around a campfire may have helped somewhat however :D..

back squat w/saftey bar 365 lbs PR:broc:

bulgarian split squat 5-5-5
0-12 kg kb, 16 kg kb

speed pulls 8 x otm 225 lbs

3 rounds
30 hollow rocks
50 / side oblique crunch 12 kg kb

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Great squat Cliff!!!! Way to go!!!

TUESDAY– NOVEMBER 12, 2013

Strength

DeadLifts- 10 x 2 @ 325- Every 30 Secs

WOD

For time: 8:26

KB SWINGS@70 / BURPEE BOX JUMPS@24"

20/10

18/8

16/6

14/4

12/2

If you would ask me a year ago I would have said " no way 20 70lb KB swing would feel like a rest!!!!"

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@Bill, awesome front squats. Rock on!

Wednesday November 13, 2013

Workout: Walk
Date: Nov 13, 2013
Distance: 1.68 mi
Duration: 35:03

To view 'Walked 1.68 mi on 11/13/13', follow the link below:
[url]http://www.mapmyrun.com/view_workout?w=429996623[/url]

And a little bouldering...