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Old 08-28-2007, 06:26 AM   #61
John Harshman
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Brockulla's pain

Hang Cleans
135x3
185x2
225x1
245x1
265x5
240x5
225x5
205x3x5

Step ups onto 24" box
3x6xxbw+82# (l,r)

Single leg SLDL
3x6x70# (l,r)

HTGU
3x5x53#KB (l,r)
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Old 11-07-2007, 08:25 PM   #62
John Harshman
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Re: Brockulla's pain

Mobility drills

50 reps of double KB snatches with 53's for time

4:50
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Old 04-05-2008, 10:29 AM   #63
John Harshman
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Re: Brockulla's pain

Finally getting back into crossfit since taking 9 months off from performing WOD's to pursue KB lifting. Tried Fran the other day, it sucked!!! I hadn't done thrusters during that time and my time showed. I got 7:15, 2 minutes longer than my PR.

Today I tried Gwen for the first time ever. Whoa, she's a tough girl. I got all reps as prescribed with 185 without resetting the bar on the ground. It didn't really tax my body that badly (may because of KB work for time) but man, my forearms were killing me. it took me 7-8 minutes between sets just to get my forearms from cramping up. Over all it was a really good workout. I'm glad to be back doing WOD's.

Brockulla
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Old 04-07-2008, 12:57 PM   #64
John Harshman
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Re: Brockulla's pain

On the minute pull ups

13 rounds + 7

I was pretty happy being that my best ever was 11 rounds and haven't done much kipping pull ups in a long time.
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Old 04-08-2008, 11:34 AM   #65
John Harshman
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Re: Brockulla's pain

Snatch sets

2:00 (50,L 50,R)
1:00 (30,L 30,R)
:30 (15,L 15,R)
53# KB on all sets with :30-1:00 rest inbetween

3 rounds for time w/1-2 minute break inbetween

500M Row
12 HTGU w/53# (6,L 6,R)
25 Push ups
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Old 04-09-2008, 03:09 PM   #66
John Harshman
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Re: Brockulla's pain

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press
95, 135, 155, 175, 185 (stopped there, 20lb off PR)
Push Press
135, 155, 185, 205, 215 (again stopped, 30lb off PR, WEAK!!!!)
Jerks (light and worked on speed)
135 on all sets

I was too tired today. Our son is teething and leaves us with lack of sleep which does not make for strong lifting.
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Old 04-11-2008, 01:21 PM   #67
John Harshman
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Re: Brockulla's pain

"KB Volumizer"

Using a deck of cards I performed the following exercises with a 53# KB

Heart=Snatch
Club=Clean
Spade=Jerk
Diamond=OH Lunge

All Royal cards were 12 reps each side (except lunges, that was total) and number cards (A-10) were perfromed accordingly. In 40 minutes I performed:

91 Snatch, Jerk, and Clean (left and right on all), plus 91 total OH lunge
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