Thursday, July 31, 2014

FR Yoke, Power row, BTN thruster, and ski Urg


Day 145

A Front Rack Yoke Walk 185#-Max 10 Minutes
40m, 40m, 60m
B. Power Row 50# - Max 5 Minutes/side
L-10, 7, 6
R- 12, 9
C.  BTN Thruster 80#- Max 6 Minutes
11, 8
D. Ski Urg x 200 Meters- Max 7 Minutes
:51.6, :50.4

Tuesday, July 29, 2014

Back to it.

Day 133

A. 1-arm Overhead Carry 60#-Max 8 Minutes/arm
L- 22m, 60m, 60m
R- 60m, 60m, 60m, 60m
B. Snatch Double (blocks; below knees) Previous Max=95#-Max 15 Minutes
105#

C. Split Squat 80# -Max 6 Minutes/Leg
L- 8, 7

Thursday, July 24, 2014

High hang clean double PR

Day 132

A.   High Hang Clean Double- from the blocks
145# x 2, 150# x 1


B. BTN Thruster 60#-Max 8 Minutes
20
C. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)
L- 12, 8
R- 13, 9


Monday, July 21, 2014

Lots of Conditioning at the Beach and the return to training

Went to the beach for a week and did lots of classic CrossFit conditioning- then returned to training today. Clearly I wore myself out...

Day 131

A. Paused Front Squat (use ROM testing before moving up)
105# x Max Reps   10
110# x 5   
(keep adding 5# for singles, while using ROM testing for recovery)
115, 125, 130, 135, 140, 145 x 1
B. Sumo Good Morning 100# -Max 10 Minutes
9- took me 30 minutes to recover so I shut it down for the day
C. BTN Thruster 60#-Max 8 Minutes

D. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)

Wednesday, July 9, 2014

Catch up and clean and snatch PRs

Day 126

A. A. (From jerk blocks)
   Snatch Balance + OHS
   75% x 3- 90#
   80% x 2- 95#
   85% x 1- 100#
   90% x 1- 105#

B. Sumo DL 210# 12 Mintues
9, 8 (video), 6

20 Mintues

C1. 1-arm FC,80#

C2. Bench Press 75#

Day 127


A1. 1-arm DB High Pull 40%- 30#
L- 16 12
R- 20, 13
A2. Sumo Good Morning #110-Max Time 10 Minutes
10
A3. Axle Overhead Carry #110-Max Time 8 Minutes
80m
A4. 1-arm Waiters Squat 60#
L- 11
R- 12

Day 128

A. Front Rack Yoke Walk 195#-Max 12 Minutes
40m, 40m
B. Establish a Max Squat Clean + 1 Front Squat
145#, 150# clean PR (video)

C. Kneel Torso Row 45#- 8 Minutes/arm
L- 9, 9
R- 7, 8
D. BTN Press 60#-Max 8 MInutes
10

Day 129

A. Split Squat 70#-Max 6 Minutes/side
L- 7, 7, 7

R- 12, 10
B. Log Clean 100#-Max 10 MInutes
4, 4, 4

C. 12 Rounds (Alternating=6/side)
Every 90 Seconds
1 Muscle Up (If they fail=3 strict Pronated C2B)
12 x Hip Extension
Couldn’t buy a MU today, so defeated.  
D. Do something silly x 10 Minutes

No time :(

Day 130

A. Establish a max snatch
115#- PR from the floor


B. BTN thruster
9, 10
C. Met-Con

8 minute AMRAP

4 power cleans
8 T2B
12 burpees over the bar

4 rounds

Tuesday, July 1, 2014

Partner WOD and paused FS

Day 124
Partner WOD with Becca


4 rounds per partner
P1:  350m row
P2:  AMRAP
HSPU x 6
PC at 95# x 10
WB x 14 (14# to 10’ target)


Rest 5 minutes


AD 30sec on 30s off x 5 per partner
immediately followed by:
200 DU per partner


Day 125


A1. Paused Front Squat 110#
Accidentally did 120#
5, 5
A2. BTN Push Jerk: 110# (Goal: 125? 130?)
Accidentally did 120#
2+3
A3. Burpee Box Jump Overs in 60 seconds (best from last time was 14 reps)
17
A4. 1-arm Overhead Squat 45#
L:20
R:20