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Old 11-19-2012, 10:38 PM   #71
Tristan Hoyle
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Re: 2016 CrossFit Games

11/19/12

I really need to start working my handstand walks for that competition so I spent some time on that.

HSPU: Green as Long band, Blue as Harness. I did 5 Reps just to test it out, pretty cool setup for banded HSPU

Handstand Walk: I just practiced Kicking up and trying to hold myself up there. No walking yet

OH Squat: Work up to a heavy single. I PR'd by 20Lbs and ended up getting 115Lbs.

WOD 1:

"Isabel"

30 Snatches 135/95

2:58 Scaled to 65Lb Snatches. That is a 32 Second PR from the last time, I'm going to have to try it with 75lbs next time.


WOD 2:

50 Box Jumps (24/20)
40 KB Swings (53/36)
30 Pull-Ups
20 Burpees
10 Wall Ball Shots (20/10

9:18 Rx'd
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Old 11-21-2012, 12:16 AM   #72
Tristan Hoyle
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Re: 2016 CrossFit Games

11/20/12

C2B Pull-Ups: 100 in sets of 10 using a blue Rogue band. Going to go down to the pink one next time I do these

Strict Pull-Ups: 25 in sets of 5 using a pink rogue band.

Snatches: 7 sets of 1 from Blocks (Just Above Knee), 65Lbs for all Sets. Then, 7 sets of 3 at 75Lbs

Handtand: Practiced flipping to wall and trying to hold handtand off of the wall.

WOD:

15 Minute AMRAP

1 Muscle Up
5 OH Squats (95/65)
10 Jump Boxes (24/20)

10Rds+1 with 75Lb OH Squat and a jumping muscle up.
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Old 11-21-2012, 10:18 PM   #73
Tristan Hoyle
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Re: 2016 CrossFit Games

11/21/12

I felt reall good today. Got some pretty good stuff done.

The Outlaw Way:

I only did 2 of the things today, but I did do other Oly.

4 Sets of 5 Pendlay Rows (85Lbs)

4 Sets of 5 Split Press (65lbs)

My Stuffs:

Handstand Practice: Spent about 20 Minutes flipping up and just trying to hold a straight handstand.

Strict Press: 5 sets of 3 at 75Lbs

Power Clean: 15 Reps at 115

Strict Muscle Up with Band: I did 18 with the Blue band, I tried for the pink band and just couldn't get it.

HSPU: 10 With Blue as Harness, Green as straight.

WOD 1:

5 Rounds for Time,

40 Lateral Hops
20 Wall-Ball Shots

8:39 Rx'd

WOD 2:

While another person did that workout, I did an EMOM next to them because it was only a 1 person class today because of the holidays.

EMOM:

1 Power Clean (125Lbs)
3 Ring Dips

Ended up being for ten minutes. Then I did 6 more power cleans just because they felt good.
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Old 11-22-2012, 10:18 PM   #74
Tristan Hoyle
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Re: 2016 CrossFit Games

11/22/12

Happy Thanksgiving!

Today I just did one WOD, then I had family things to do. But that one WOD crushed me.

"Chelsea"

Every Minute on the Minute for 30 Minutes

5 Pull-Ups
10 Push-Ups
15 Squats

28Rds Rx'd.

I got 26 the last time so I think I did pretty well. I was crushed though, I think I sat on the ground for at least 20 minutes after. It was fun though!
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Old 11-24-2012, 12:25 AM   #75
Tristan Hoyle
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Re: 2016 CrossFit Games

I didnt have very much time at the Gym Today as it closed early for Black Friday. So just a WOD and some handstand stuff.

Skills:

Handstand Walks: About 15 Minutes of Practice

WOD:

3 Rounds For Time:

20 Deadlifts (135/95)
20 Back Squats (135/95)

14:46 Rx'd. I knew it would take me awhile if I went for the Rx'd weight, but MetCon isn't my weakness so I took the route that I would get the most strength work out of.
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Old 11-26-2012, 08:18 AM   #76
Tristan Hoyle
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Re: 2016 CrossFit Games

11/24/12

2-4-6-8-10-12-14-16-18-20 Air Squats
20-18-16-14-12-10-8-6-4-2 Push Ups

Perform 2 Squats then 20 Push Ups, then 4 Squats 18 Push-Ups Etc.

5:25 Rx'd


11/25/12

"Filthy Fifty"

32:09 With Good Mornings subbed for back extensions. Everything else as Rx'd.
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Old 11-27-2012, 12:14 AM   #77
Tristan Hoyle
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Re: 2016 CrossFit Games

11/26/12

Practice:

Power Clean: 5 sets of 1 at 125, 5 sets of 1 at 115, 1 rep at 130

T2B: I messed around with those with the Medball today just for the heck of it, tough movement but really fun.

Back Squat: Work up to a heavy Single, got to 175. Wasn't feeling totally fresh today but that's the most I've ever squatted so I'm okay with that. I'll try again sometime next week when I'm really fresh.

WOD:

30-20-10

KTE
Ab-Mat Sit-Ups

6:09 Rx'd

Then,

Tabata Bottom to Bottom Squats,
*During the ten second rest, hold yourself just below parallel. Do not collapse into the bottom of the hole.

Score: 129
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Old 11-27-2012, 11:41 PM   #78
Tristan Hoyle
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Re: 2016 CrossFit Games

11/27/12

Push-Press: Work up to heby Single, 115. Then 3 sets of 3 at 95lbs

Muscle-Up: Practiced transition, kept raising rings.

Double Unders: Spent about 15 minutes on those.

CTB Pull-Ups: 25 in Singles with a Red (pink) Rogue Band.

WOD:

3 Rounds for Time

100 Double Unders
50 Ab Mat Sit-Ups
50 Supermans

17:57 Rx'd

Lots of good Double Under practice in that WOD
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Old 12-10-2012, 10:29 PM   #79
Tristan Hoyle
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Re: 2016 CrossFit Games

Sorry guys! I haven't posted anything in awhile, I've been pretty lazy with it so I'll try to just go over the basic things changing.

I'm going to start spending a lot more time snatching, with the open coming up it is definitely something I need a lot of work on.

Im also taking a risk with this one, but, I'm doing the Smolov Base Mesocycle. Not the whole thing, just the base cycle. I based it off of 175 which is my true 1RM. I finished week 1 feeling really good and not exhausted at all. I just started week 2 today with 4x9 squats at 140Lbs. Pretty ridiculous to jump 20Lbs in a week but it worked.

So for today's work:

Strict Muscle Up (Band): 20 reps with pink band

Snatch: Find a 1RM. I got to 95Lbs, I should have had 100 but I was tired and didn't pull under enough.

Back Squat: 4 sets of 9 at 140Lbs. Tough as heck. Had to spend probably a minute under the bar each set to get this done.
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Old 12-11-2012, 10:55 PM   #80
Tristan Hoyle
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Re: 2016 CrossFit Games

12/11/12

My first Linda Today! Nothing else, it was programmed as "Fast Linda" though.

10-9-8-7-6-5-4-3-2-1

Floor Press (95/65)
Power Clean (95/65)
Deadlift (Bodyweight)

16:04 Rx'd, I want to try it with the actual bodyweight numbers soon. I'm not sure about the bench press though.
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