Monday, March 30, 2015

03302015 Monday FAIL

You win some you lose some...I lost tonight.

Due to SPRING BREAK the traffic was awesome and I was able to make it to the box a bit earlier and squeeze my fat ass into the 7PM Class.

WARM UP
Burpees because I was late...

SKILL

Front Squat
3 x 2 - 155lbs
3 x 1 - 175lbs
2 x 5 - 135lbs

WOD
FRAN - 10 min time cap...NO BUENO!!!!
21-15-9
95lbs Thrusters
Pull Ups

I #DNF....ugh.  I got to 12 reps of Pull Ups and thats it in 10 min.

I suck...horrible.

Sunday, March 29, 2015

03292015 Sunday Skwaat Day


Not a bad afternoon at the box.

SQUATS
Warm up/Stretch
Empty Bar x 10 (2)
135lbs x 10 (2)

-Working Set-
225lbs x 10 (3)
1st set unbroken
2nd set only got 8
3rd set only got 7
TOTAL of 25 reps...5 short of the 30.
*I did these beltless with only knee sleeves.
Been thinking about more core and keeping my midline stable. The last couple of workout my lower back was hurting me to the point I could not finish the workout, Not great.  So I have been conscious of this and trying to work on it.


BENCH PRESS
135lbs x 10 (2)
185 x 10
225 x 5 (2) + 1
* My last max effort PR was 325 for one. I have never used a belt or wrist wraps. I think I want to try being belted and wraps and go for a really heavy session.


STRICT PULL UPS x 20
I did these in as many sets as I needed.
4, 3, 3, 4, 3, 2,1

Now time for food and maybe a massage....READY TO START THE WEEK!!!

Saturday, March 28, 2015

03282015 Saturday WOD

Ice Cube said it best...


I did 15.5 Crossfit open...

I did horrible...not as well as I wanted.
It took me 20:29 to finish it.

I wanted to cry and I wanted to quit.  But I finished it as Rx.  Ehh...

I then a part B workout...1 part of the #MonsterMash.

20 x Deadlift @ 275lbs - Rx
20 x Front Squat @ 135lbs - Scaled from 185lb
20 x Snatch @ 95lbs - Scaled from 135lb

After I finished the workout I felt better...I feel good now.  I am happy I finished but I wanted to quit like a baby...I was done..finished.  But finished.



Wednesday, March 25, 2015

032520415 Terrible Awful Day

Eh...
Take out Alexander and replace with Irving,  Not a good day at the box today...

WARM UP
400m Run
3 x 10 of Squats, Jumping Jacks and Sit ups
Stretch

SKILL
BackSquat 6 x 2
Work to a HEAVY DOUBLE!
*Yay! This was the only shining light....
I hit 335lbs x 2 !!!!  Heaviest from the whole day.

now for the crap...

WOD

3 RFT
10 x Snatches
10 x Toes 2 Bar

Rest 2 Min

3 RFT
10 x Clean and Jerk
10 x Pull Ups

as Rx - 115lbs

At first sight this is perfect for me. I should crush it right?  Weight is moderate to light. I can perform those movements..even the toes to bar I can do...singles..but I can do it.  What happened?

Well, my lower back started hurting right after the squats.

No idea...I usually have a nice strong lower back. I never get sore or pain...but tonight....was just bad.

I for through the first snatches...going to knees to chest because I could no longer perform the T2B.

During my 2 min rest I scaled the weight to 95lbs....C+J at that weight is cake...but again my back was killing me, I could not go on...I had to stop.

I performed ONE set of the C+J and Pull Ups and quit. I QUIT.






Sunday, March 22, 2015

03222015 Sunday Squats

Man I hate being tired.

I feel really tired still.

BACK SQUAT
Stretch
Empty Bar x 10 (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
315 x 1

BENCH
135lbs x 10
185lbs x 2 (2)
So bad....I dont know...I felt horrible.  So I stopped.

Not a great day.

eh...


Saturday, March 21, 2015

03212015 Saturday MASH

Oh man I hate being sick...
I hate being sick and coming back and attempting a mash...ugh.  NO BUENO.



It was a tough workout...at least for me.

Here is the ORIGINAL MASH as Rx

Here is what I did...me personally.  My buddies did the workout more complete than I did...but this is my blog so you get to read what I DID.

5 Rounds for Time
6 x Power Cleans @ 155lbs
12 x Banded Ring Dips

Rested 8 min since we did not do the rope climbs

2 Rounds for Time
400m Run
20 x Power Snatch @ 95lbs
*this killed me...I only completed 2 rounds. I couldn't run, I couldn't snatch very well. It was not a good deal. I wanted to quit and go home it was bad...

Rested 8 min again since I skipped a whole round.

2 Rounds for Time
20 x Deadlifts @ 135lbs
20 Cal Row
15 x Front Squat @ 135lbs ---- 95lbs
15 x Shoulder to Overhead @ 135lbs ----- 95lbs

I did the first round but my back was hurting and I was so beat...I just quit.  Then one of my buddies was like DO NOT QUIT...lower the weight and finish.  So...I dropped to 95lbs and finished my front squat and shoulder to overheads. Ugh..

Man being sick really sucks it all out of you.  I swear.  I was so beat....its not like I was on vacation or out and about and just not in the gym.  When you are at home in bed feeling crap you lose a lot...at least I did.

I felt bad, I felt like quitting...it was bad.  But I feel better, plan on squatting and benching tomorrow and hope to get some heavy weights tomorrow.  Yes!

Friday, March 20, 2015

03202015 Friday Night Lights 15.4



Pretty much me tonight....

I have accepted my place in this open...




sooo..I just did the scaled version for fun...


Scaled was;
8 min AMRAP
10 x Push Press
10 x Cleans
@ 95lbs Push Press and 115lbs Cleans

I got 97 reps....so not bad.

On to the next one...the last one. 15.5!!!!


Wednesday, March 18, 2015

03182015 Wednesday WOD

2nd full workout...and actually feeling better AFTER my workout.  Finally crushing this cold.

The workout was just OK.

WARM UP
400m Run
stop at each corner and perform 10 x squats and 10 x jumping jacks
Stretch

SKILL
Tabata Dubs
completed 11

WOD
10 min AMRAP
5 x Shoulder to Overhead
10 x Deadlifts
15 x Box Jumps
as Rx - 115# and 24" box
Completed 4 rounds + 20 reps

It was OK...

Friday Night Lights is next....15.4 Workout

on the positive side I was able to practice my dubs.  Not much better but I was able to practice.  I definitely need to dedicate more time to dubs.  I have to be more serious on dubs.


Monday, March 16, 2015

03152015 and 03162015 WORKOUTS

Ugh I hate being sick.  I got sick on Tuesday last week and it wrecked me.  I barely got to the gym yesterday.  I had to combo this post to have both workouts.



SUNDAY SKWAAT DAY 3/15
Yes...day after my bday!  42...I am an old man.

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (3)

That was it...I chilled out after.  Moving on...

MONDAY 3/16

WARM UP
400m Run
3 x  - 10 x squats, 10 x jumping jacks, 3 x burpees, 100m Run
Stretch

SKILL
Squat Clean + 2 x Front Squat
I only got 95#
Still no front rack...so no squat cleans


HELEN
3 RFT
400m Run
21 x Kettlebell Swings @ 53lbs
12 x Pull Ups
I finished as Rx in 17:36
Time cap was 15;00 so...I didn't finish in time....ugh.

I am just happy I finished it as Rx.  The Run was the worst for me as usual.

Monday, March 9, 2015

03092015 Monday WOD

I think I am learning the rhythm of the traffic..or it just seems that way.
It seems that Monday and Wednesdays are better than Tuesday and Thursday.  For the last 2 weeks it has worked out OK.

Tonight was another one night I was able to make it.

It was a decent night I was super tired but I pushed through it.

WARM UP
3 rounds
1 min - 200m Run
2 min - 7 x burpees + 10 x squats
2 min - 30 sec squat hold

SKILL
Tabata Squats
Tabata Sit Ups

WOD
Diane
21-15-9
Deadlifts @ 225lbs
Handstand Push Ups @ scaled on box on knees
10 min time cap
FINISHED - 6:37

I have to admit the scaled HSPU is not really fair. It is def very easy to do them off a box.  But..oh well I will take it.  Tomorrow will be a much deserved rest day.


Sunday, March 8, 2015

03082015 Sunday Skwaat Day

Typical Gorgeous Sunday Afternoon!

Had a great session today...

BACK SQUAT
Stretch and Warm up
Empty Bar - torso twists and good mornings
Empty Bar x 10 (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
295lbs x 2
315lbs x 1
335lbs x 1
drop
225lbs x 10

DONE!

Deficit Romanian Deadlifts

135lbs x 10 (2)
155lbs x 10

I wanted to practice my dubs and butterfly pull ups..but got lazy and chilled...and the 2 hours went by very quick.

Great session!!!

Saturday, March 7, 2015

03062015 15.2 Crossfit Open WOD



WOOHOO!!

And the party train keeps rolling.  Another PRed workout in the books.  Ladies and gentlemen I present to you the Crossfit Open Workout 15.2 which is a repeat of last year's 14.2.


Your boy got 34 reps!!!!!



How amazing that in 1 year I went from zero reps...unable to even perform the movement to almost getting into the 2nd round. I am floored, humbled and feel so much pride in myself. All my work I do has paid off and is continuing to pay off.
I performed both sets of OHS unbroken. I knew the 95# would be super light for me and the only problem would be hitting depth. But I know that OHS I can hit depth...it is funny I can hit depth BETTER in an OHS vs a standard squat.  My max OHS is 185# so I knew 95# would be easy.

The chest to bar...now here is where I was slow. I had to do singles. I just pulled up and did "fast singles" to get past that first set.  I am sad I was 6 away from getting into the next rounds.

Either way I know how far I have come....and cannot wait to see the rest of these workouts and what else I can do.

I am super tired and happy at the same time.  I crushed this...for me anyway.  I did better than I could ever dream.  

Wednesday, March 4, 2015

03042015 Wednesday WOD

Came in to take it easy...I need to prep for Friday Night Lights, the Crossfit Open 15.2 the second workout.

Here is what I did...

WARM UP
400m Run

3 rounds of
10 x OHS
10 x sots press
10 x sit ups
100m run

SKILL
6 x 2 OHS with 3 sec hold at bottom
165lbs

WOD
3 rounds of 1 min each:
Squat Cleans
Shoulder to Overhead
Overhead Squat
Front Squat
Rest
I got 126 reps...@ 75# = L3

Super light and kept it chill....

Tuesday, March 3, 2015

03032015 Tuesday WOD

A good night...I was just going to go in and stay loose and keep my body active in anticipation for the next open workout. 15.2.  Not expecting to kill it at all..just want a good sweat, get the heart beating and so forth.  Ending up doing better than expected.

WARM UP
400m Run
3 x
10 x squats
10 x jumping jacks
10 x sit ups

SKILL

200m Row + Run
400m Row + Run
600m Row _ Run
Done - 15:42
this sucked...I can row just fine...the run sucked. WOMP!

WOD
21-15-9-9-15-21
Box Jumps

Goblet Squats

Kettlebell Swings
as RX = 53lb KB and 24"box
20 min time cap
DONE - 18:25

Yup...not bad at all...not bad at all.

Sunday, March 1, 2015

03012015 Sunday Skwaat Day!

Sunday funday...

BACK SQUAT
Empty bar x 10 - 2 sets
135lbs x 10  - 2 sets
225lbs x 5  - 2 sets

255lbs 4 x 3 (70% of my 1RM Squat)

Power Cleans @ 65% of my 1RM Clean and Jerk 205lbs
4 x 4 @ 135lbs

Push Press @ 70% of my 1RM Clean and Jerk 205lbs
4 x 2
1st - 135lbs  was too light bumped it up
2nd-4th set @ 155lbs

Toes to Bar Practice
Able to link 4 of them!!



They are not pretty or smooth or efficient at all. But practice is practice and it is a work in progress.  Just have  keep at it..and get better and stronger right?

today was a good session.  Very happy!

Awesome way to start the week and prepare for 15.2 the second workout of the Crossfit Open!