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Friday November 27, 2015

Stretching

Deadlifts
2x3x135#
2x3x205#
2x3x255#
1x2x305#
1x355
1x405
1x425 (I was really happy to be north of 400, guess I haven't lost that much strength anyway)

Then, in what can only be described as a sado-masochistic session of horribleness... (recall that I've been almost exclusively Oly for about 2 years now...)

In teams of two, alternating after full rounds,
complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings 20#
15 Wall Ball Shots, 8#
Tim and I grounded this out in 15:21.

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Hope all had a great Thanksgiving!!

[B]26 Nov:
WU:[/B]
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Deadlift:
5 @ 225#
5 @ 260#
7 @ 295#

[B]27 Nov:
WU:[/B]
1 Mi Dogwalk
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Shoulder Press
5 @ 90#
5 @ 105#
7 @ 129#

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11/27 Bike trainer. 30:00 with 5 intervals. 1:00/3:00-4:00 recovery. 5:00 cool down

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Happy belated Thanksgiving folks!

Series of hotel workouts....

Wed:
7 minutes AMRAP (192)
25 single udders
15 push-ups
10 DB Overhead squats 10lbs

Thurs:
20 minute elliptical

Friday:
3 RFT (5:50)
10 DB thrusters 40lbs
3 pull-ups

Back home now

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Friday November 27, 2015
After the bro-fest in the Shed o' Pain,
Drove to Erie, PA to watch Ashland U play Alderson Broadus.
Ashland won, going to 4-0.

Saturday November 28, 2015
Stayed in Erie, PA to watch Ashland U play Gannon.
Ashland won, going to 5-0.
Otherwise a rest day.

Sunday November 29, 2015
Drove back to Cleveland.
Otherwise a rest day.

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I played against Gannon...beat them pretty bad in an indoor tournament....they were ranked#2 at the time...of course that was a year that had 198 as the first three digits.

Clean/Press lbs: 115x2, 125x2, 135x2, 140,145,150,155,160
Clean/Jerk lbs: 165,175,185,190,195
C2 row 1K= 4:20

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@Andrew, nice job on the 1k row. I'm going to shoot for that time in the next few weeks... (Indoor tournament of what sport?)

Monday November 30, 2015

Walked as quickly as possible over to CTown CrossFit on a clear, brisk, late autumn day.

Stretched.

Squat Snatches
9 for 10 at 95#
1 for 5 at 105# (started to get a little frustrated)

Split Snatches
5 for 5 at 115# (all 5 were no doubters)
Didn't want to miss 5 more snatches, and didn't want to go back down to 95#, so I practiced some split snatches.

Metcon
5 minutes of
1-1-2-2-3-3...
burpees (yay burpees!) and pullups

Made 5 complete rounds, 6 burpees, and 2 pullups.

Dragged my sorry *ss back home on a cold fall afternoon, wondering about the difficulty of training, and how records are broken and championships won on tough training days like today.

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Soccer, played well enough to get some financial help in college then a trial with the pro indoor team in Pittsburgh. I used to train a bit with the old Pittsburgh Spirit back when they played against the Cleveland Force etc. Mowlik, Topolski, all those old Polish guys used to use me as a practice dummy.

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Great stuff guys!!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Back Squats:
3 @ 205#
3 @ 230#
8 @ 260#

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Last night:

10 minute AMRAP (4 rounds)
1 min bike
3 ring dips
10 Jerks @ 45kg (99lbs)

I need to video my pathetic attempts at ring dips. My guess is they are no where near good reps, but I'm not planning on competing in this so I guess it's the work that counts.