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Tuesday December 1, 2015

Walked 1 mile as fast as I could, including all out up the big hill. This got me winded, and that's a good thing.

Rowed 1k in 8:05 to warm up.
Rested 1 minute
Rowed 1k in 4:26, this also got me winded.

Stretched and mobilized

OHS
3x45
3x95
3x105
3x115 (missed the third one)
3x135 (missed all three)
4x145 (missed all four)

Front Squats
3x145
3x175
3x195
2x205
1x215
1x225
1x235
1x245
1x255 (then I stopped, b/c my thighs were alternating between jello and concrete. they had subsequently settled on concrete. tomorrow ought to be "fun")

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@JT Overhead squats = :censored: I have mucho respect for your weights with those.

Last Night:

Snatch - kg 50x2 55x2 60 63 64(141lbs)
Bench-kg 60x2 70x2 80x2 90x2 95(209lbs)x2

Have I mentioned I am the worlds worst bench presser?

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@Andrew, to break any snatch records I figure I'm going to have to squat snatch it. Right now I split snatch. So, I need to deal with the OHS "goat" and get up over 200#. So, thanks for the kind words, but understand my frustration with missing 145#...

Wednesday December 2, 2015

AM
Went for a 1 mile walk, alternating walking forwards, backwards, shuffling left, shuffling right, karaoke left, karaoke right. This was a challenge after yesterday's squat-mageddon.

PM
Drove to Ctown
Stretched, a lot...

Presses from the blocks
3x45
3x65
3x85
3x105
3x125
3x145
1x165

Jerks from the blocks
2x165
3x185
2x195
2x205
2x215
1x225
1x235 (miss)
1x245
1x255 (miss)
1x265 (miss, but man o man was it close)

Walked home in the rain
When I got home I realized I'd driven to CTown.
Stomped back to CTown in the rain.
Drove home.

One of the serious challenges of being a master's athlete is remembering where you left the car...

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Andrew - I hear you on the BP's! Nice job on them!

JT - You just keep being Kick@$$!!

[B]WU:[/B]
1 mi Dogwalk (4 dogs)
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Bench Press:
3 @ 160#
3 @ 185#
6 @ 205#

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Thursday December 3, 2015

Rest day, just some random walking around on a cold, grey, December day in Cleveland.

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[B]WU:
(Back in the box with a new floor.)[/B]
400m run
10 Leg Swings in both directions on each leg
100+ SUs
10 Air Squats
10 Frog Holds
10 Push ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)
5 Box Jumps
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Diane
21-15-9
225# DLs
HSPUs (Belly to wall)

9:55

[I]I did this about 17 sec slower than a few months ago, But i had an issue with my stopwatch. Still, it wasn't a bad WOD.

[/I][B]Evening workout:
[/B]1 mi dogwalk (with 4 dogs)

DLs:
3 @ 245#
3 @ 280#
5 @ 315#

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Clean & Jerks - kg: 60, 70, 75, 80, 83, 86 (190lbs)
M/G - metcon
3 Rounds For Time (11:26)
3 minutes bike
10 Box jumps @ 24"

The 86 was seriously pressed out, but I had hit the 195 (88.4kg) pretty easy Sunday so it's all OK.

This ends my first block of a crossfit type program. It was cool. I need to fight the urge to do more Powerlifting type stuff right now because of the groin/hip...patience old Jedi...I think for the next block I am going to experiment with the 5 on 2 off template they used but just repeating the M,G/W, M/G/W,M/G, W week because truth is I don't really care much about developing advanced gymnastic skills. It is a hole in my "fitness" I am OK with for now.

I also need to get back on the diet wagon. I had lost 15 lbs while hurt and watching what I ate over about 4 months. i have gained 10 of it back in the past 3 weeks. That is a special kind of stupid right there folks. Back to the preparing stuff ahead of time. I need structure.

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Yep it's easy to gain and tough to lose, especially past 50...

Friday December 4, 2015
Three weeks until Christmas
Three months until the Arnold, where I intend to break the Ohio snatch record.

Stretching, mobility, new ankle and hip stretches (ouch)
Squat snatches
3 for 15 at 40kg (really didn't have it)
1 for 3 at 50kg

Split snatches
2 for 2 at 50kg
2 for 2 at 60kg
1 for 1 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 1 at 79kg (which is the Ohio record)

Squat clean and jerks
3 for 3 at 60kg
2 for 2 at 70kg
1 for 1 at 80kg

Power clean and jerk
1 for 1 at 90kg
1 for 1 at 100kg

Not too bad for first heavy day since the meet

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[B]WU:[/B]
1 mi dogwalk (with 4 dogs)
10 Burpees (YAY! BURPEES!)

[B]WOD:[/B]
Shoulder Press:
3 @ 100#
3 @ 110#
5 @ 125#

[I]Almost lost it on the 1st set.[/I]

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Saturday December 5, 2015

Stretching, mobility, holding goblet and OHS

TGUs
2x20 each side
2x35 each side
1x45 each side
1x53 each side (Tim's 83 pounders yesterday got me fired up)

Death by Kettlebell
20 rounds, 20#
Congratulations! You have won the right to insert the 35# KB into your routine!