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Monday April 22, 2013

60F and sunny, perfect for CrossFitting.
[url]http://jtkalnaynovels.wordpress.com/2013/04/22/dear-crossfit-going-backwards-to-go-forwards/[/url]

15 minutes of snatch. Today I worked on squat snatch (instead of split snatch)

15 minutes of back squat.

21-15-9
135# hang power clean
T2B

13:33, and yes I got all 45 T2B as legit reps!

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JT - "Going Backwards to Go Forward" Well done.

4/22 3+ Week Bench
WU:
Row 1000m
T-spine mobility
Hip and lower back stretches
Bench 45 X10/ 90, 110 X5/ 130 X3
Lift:
Bench 155, 175, 195 X3
Assist:
Bench 115 X3X10
KB rows 45# X3X15

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4/19 WOD
A. 50 Turkish Getups, 20:00 to complete
12:03 at 1 pood. Alternated arms, 5 left, 5 right. At about 35 I started really losing my ability to keep bell overhead for 5 consecutive reps.

B. 10:00 Row or Airdyne for Calories
About 130 cals on rower but I forgot to write it down and it is off the left edge of my photo!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8665823587[/url]


4/20 WOD (Saturday)
Max unbroken pull ups = 29 :(
Two mins max sit ups = 74 :) (feet weighted)
Max unbroken chest-to-deck push ups = 50 :)
500 M row = 1:46 :confused:

My notes indicate 78 sit ups is my PR, but I have never again broken 70 and later notes indicate 78 was probably really a 68, or at a minimum was with weighted feet like this time.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8665825313/[/url]


4/22 WOD
A1. Deadlift, 52X1, 4-5 reps, 4 sets, 90sec rest
A2. Barbell Push Jerk, TnG, 5 reps, 4 sets, 90sec rest
185/135; 205/135; 225/145; 225/145

Cleaned the 135’s from the floor, took the 145’s from a rack. Pretty unsteady on the 145’s, it was tight between the rack and Ryan who was deadlifting. Thanks Traver for having my back on the last set, literally. The 5 second negative on the deadlifts really made them feel heavy. Don’t think I could have done much more than 225.

+
Tabata Row (cal)
7’s across the board.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8673649738/[/url]

Claw

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3 rounds

100 m sled drag 70lbs forward/backward
50 m sled drag 70lbs left/right

100 reverse hyper leg extensions 20lbs

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Thanks Alden.

Tuesday April 23, 2013

Made it a few extra hundred yards on my walk today.
[url]http://www.mapmyride.com/workout/264760080?utm_campaign=share&utm_source=facebook&utm_content=197133526[/url]

Then got and held a goblet squat for a short eternity, and held a "trying to touch the toes" stretch for a shorter eternity that seemed much longer.

Did a couple TGUs, yes they really do work every muscle in the body don't they?

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last nite

warm up

musical medicne balls..just like musical chairs but.....had to walking lunge either forward or backwards till music stopped and then sit on med ball...was great fun my self and another guy and 8 girls....i made it to the 2rd to last round.....i do feel a bit bad about wiping out a couple of the girls in trying to get my butt on the med ball however....they were giving up about 100lbs to me:pepper::rofl:

5 rounds

400 m run
15 goblet squats 12 kg kb

18:24

just felt wiped at the end and bailed on the extra work and went home and slept for 12 hours and feel much better this morning

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@Cliff, those must have been some epic collisions on the med balls...

Wednesday April 24, 2013

warmup

15 minutes to find 1RM OHS
(everyone who knows me knows that I don't have an OHS, so today's 1RM was nothing short of a miracle...)
[url]http://jtkalnaynovels.wordpress.com/2013/04/24/dear-crossfit-mobility-to-mobilize-and-recruit/[/url]

5x3 Romanian Deadlifts

12 minutes AMRAP
30 overhead walking lunges (10#, 10#, 15#, 25#)
10 slam balls (25#)
Made four complete rounds

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Wendler 5/3/1
Month 2/Week 4
Deload Phase



Sunday 4/20
Bench Press Day

WARMUP
20 pushups
Rollovers w PVC

BP
5x135
5x135
5x135

ACCESSORY
Side Presses w/ 35 lb k-bell
Janda Crunches
Pushups, feet elevated


Monday 4/21
Back Squat Day

WARMUP
OHS w PVC

Back Squat
5x135
5x135
5x135

ACCESSORY
Stairs at dam
3x120 (walk, walk/run, run)
3 Uphill sprints, 45, 45 and 60 yards

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JT - "Mobility. Who knew?" You have GOT to get that to KStar!! :D

Cliff - That Musical Wall Ball chair sounds like fun - though I'd definitely make sure the wife NEVER found out about it!! ;)

[B]Back from visiting the folks:
WU:[/B]
Box Length:
Frankenstein Walks
Inch Worms (2 Push Ups)
Spiderman walk
Front-back-front walks
Duck walks
2 Bear Crawls

[B]WOD:[/B]
A. Front Squat: Build to a tough single fast

135 (5), 185 (5), 205 (1), 225(1) PR!!!:pepper:

B1. Thrusters: AMRAP in 30 seconds (95/65) x4, rest 1 min
B2. Chin ups; AMRAP in 30 seconds x4, rest 1 min

30 sec 95# thrusters/ Pull Ups with 1 min rest!
12/9, 9/5, 6/5, & 7/6

+ (immediately after 1 minute of rest)

For time:

30 Wall balls
20 T2B
10 Hand release burpees
(Yay! Burpees!!)

3:47

[I]Was stunned by how easy 225# was for the front squat! Felt Like I could have gone higher... Guess this CrossFit stuff works after all! The thrusters/ Pull Up set was tough. I felt I could have done more thrusters in the last rounds.

Tried to keep the wall balls in subsets of ten. Got the first one like that. Finished the rest in @ 1:15. Did the TTBs in 4 subsets of 5. (Grip is the issue!) Two of the guys started the Burpees (Yay! Burpees!!) before I did, but I blasted past them to finish FIRST in the 1200 class!!
Today, I felt like a WODkilla! :D[/I]

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[B]WU: (At the Base Globo)[/B]

400m run
100 SUs
10 DU attempts

10 Push ups
head stand
10 Box Jumps

[B]WOD:[/B]
14 min AMRAP
2 DL, 3 Hang Power Clean, 2 Push Jerk, 3 FS (3x)
200m Run
2 DL, 3 Hang Power Clean, 2 Push Jerk, 3 FS (2x)
200m run
2 DL, 3 Hang Power Clean, 2 Push Jerk, 3 FS (1x)
200m run
Men 135#/Women 75# [I]Scaled to 95# because 135 & 115 felt bad on my shoulders with the hang power cleans.[/I]

1 round + 2 DL, 3 Hang Power Clean, 2 Push Jerk, 3 FS+ 2 DL

[I]This was a farewell to one of the guys moving away. What a farewell it was![/I]