Re: 2014 45-49 Fittest on the Planet goal
 

Saturday was the day off-

Sunday 12-21-
Warm up T2B and Back extensions- 30 of each.

Work up to a heavy squat clean-
95,135,155,165,185,205,215,225,235,245, 255 Failed.. caught it nicely but elbows are down.

5 reps of 225#

Tabata-
Double unders- 40,37,35,30,30,30,35,45=282
One arm 53# KB snatches alt each rep- 57
HSPU- 65 reps
T2B- 45 reps
Burpees over the bar- 49 reps

Back is still a bit tender.

Re: 2014 45-49 Fittest on the Planet goal
 

Monday-
Wall ball and back ext warm up 30/30 with 30#

Power snatch- 75,95,135,155,165, 175,185F, 185, 192F
Squat snatch- 135,155,165,175,185,195,202F, 185,185

1000 meter row- 3:55
10 Muscle ups- 4,2,2,2
10 STO 175 5/5
missed the cut off of the 20 in 8 min.

Metcon 5RFT
10 C2b
10 C&J- 135#
10 FS- 135#
30 DU
15:05 or so..

Had some wardrobe malfunctions... new shorts too big. And had a heavy compression shirt.. took long time to take off during the met con .

Re: 2014 45-49 Fittest on the Planet goal
 

I figured out bar facing burpees. Did about 100 of them.. efficient they are now.

Can't wait to re do 14.5 again.. might drop 2 min..

Tuesday- warm up 30 reverse GHD, 30 T2B

40" box jumps - 15 reps

Hang squat clean- 95-255#
225 clean practice about 10 of them.

225# clean and overhead walk 25',
225# plus 2 sto plus walk 25'
225# plus 3 sto plus walk 25'

225# clean, 25' front rack walk, then 7 front squats

Burpees over the bar.
Warm up- 30 reps
EMOM for 5 min..
14,12,10,10,10 working on efficiency.

21 rep time test- 1:30/ 1:25 easy pace..

Happy Holidays to everyone. Going to be a great year.

Gratitude list-
Have a wonderful relationship with my daughter
Have the best Girlfriend Reese Mancillas
Most of my lifts are better or near the top
Down 5 lbs from the games
Muscle ups are good.
Healthy, happy and free
11+ years clean and sober
My business continues to grow in so many ways
My house is in way better shape
My son is growing up so fast
Have my friends, family and community behind me
My step daughter is in a way better spot than last year

Re: 2014 45-49 Fittest on the Planet goal
 

Wed..
No barbell day.. yeah.. feel like such a good crossfitter this day.

Warm up Back extension and T2B..

6 min metcon AMRAP-
30 DU
15 burpees-

Did everything un broken.. 5.5 rounds.. felt really good about that one.

Re did
Run 400 meters
21 unbroken strict hspu
Run 400 meters
15 un broken strict hspu
Run 400 meters
9 un broken strict hspu
Last time did 8 min.. this time was 6:30 really pushed the workout.

Thursday was the day off.. Merry Christmas and happy birthday Jesus.

Back extension and wall ball warm up-
30#x30
3x10

Power snatch- not getting under it.. 75-190, 192 F..

Squat snatch 135-192, 197 F..F.. F..

Back to back 185# in 12 seconds.

Warm up pistol, kb snatch and walk..

OCTD #1-
6:30.. had problems with the pistols, wall balls and M/U's.

Re: 2014 45-49 Fittest on the Planet goal
 

Saturday OC TD prep with Kyle and Gina..

Warm up was jump over the pvc pipes.. good up to 49".. butt hit it all times.

Game time will hit the 50".

Warm up S2O- 95-225.. from the hang.

OCTD #8
Run 400 meters- 1:35
S2O x7 225# 5/2
Walk overhead with 225# 45'-
3:07 or so... Got to do that un broken.. in would save 30 seconds.

Part 2-
PC- 225#x7...
Front rack walk 45'
225#x7 front squat
1 legless rope climb-
3+ min.. failed 3 power cleans..

Learned that I was bending my back and arms on the squat cleans. Thus making my elbows go low.

That was the worst workout for me.. so heavy.. but getting better each time.

Good session with the team.

Re: 2014 45-49 Fittest on the Planet goal
 

Saturday PM -
450 meter swim 50/50 freestyle and crawl- need more swim time.

Re: 2014 45-49 Fittest on the Planet goal
 

Sunday was moving day..

Monday-
Warm up- 30 reverse GHD, 20 T2B
Snatch- 1- high hang squat snatch
1- hang squat snatch
1- full squat snatch

75,95,115,125,140,145,155,160, 165F

Then work up to a heavy snatch 185#..

Muscle snatch- 135,140,145,150,155,160

Press all x 3-
75,95,115,135,145,155,160

Metcon- wore the new 8# weight vest by Titan
4-8-12-8-4
HSPU
KB swing #70
Goblet squats #70
Box jumps 30"
Double unders x5 or 20,40,60,40,20 for a total of 180
10:03.. pushed myself.. the vest made it tiring.

Some T2B for cool down.. toes 2' above head.

Re: 2014 45-49 Fittest on the Planet goal
 

Tuesday- was pretty weak.

30 reverse GHD
30 Wall balls 30#
Warm up..

1 clean followed by 2 front squats-
95,135,165,185,205,215,225,235F.. wtf..

Warm up thrusters- 135x5

Metcon-
10 min time cap.. thank God..
15 Thrusters 135#- 10/5
15 M/U- 4,2,2,2,2,1,1,1
12 Thrusters 135# 8/4
12 Muscle ups- died and only got 8 of them... time cap..

Max T2B- 27.. pussed out.

Re: 2014 45-49 Fittest on the Planet goal
 

Took New Years Eve off.. really weak.. going to up some food in my belly.

Thursday- Warm up 30 med ball cleans 80# and 30 reverse GHD's

Power snatch feeling really good till it got heavy- 75-175

Squat snatch- 135- 190, 195FFFF

Warm up burpees and med ball cleans 80#-
21 MBC
21 burpees
15
15
9
9
Old games nemesis.
Games time 5:13 with some no reps
Today 5:02.. would have stayed in 12 place.

Really slow at those two items.. thought I would be better. Did not push very hard.. old pacing again. Was fine and ready to go in 5 min.

More tomorrow

Re: 2014 45-49 Fittest on the Planet goal
 

Friday-
Warm up- 30 reverse GHD, some dumbell push presses..

build to a heavy S2O- 95,135,165,185,205,235,250,260,268..280F,F

225# s2o work, 2,3,4 reps..

Work up to a heavy squat clean- 135,185,205,225,235,245,255F..

225# clean practice with Muscle ups-
Each min- each
1 clean, 1 mu
2 clean, 2 mu
3 clean 3 mu
4 clean 6 mu.. was happy with that effort.

Check in with the dead lifts- 135-385#

Row and C2B workout..

5 RFT
250 row
10 C2B
Average 1:30 per round.. that was a hard one.