Jan 22

part 1:

A. hang power clean – build to a tough single in a few sets

B. hang power clean – 85% of part A – single every 20 sec for 6 min

C. ring L pull ups – 1-5 ladder x 4 – not for time

rest 4+ hours

part 2:

Airdyne:

max cals in 3 min

Results

part 1:

a. worked up to 225, elbow/triceps tendonitis was flaring up, didn’t want to push it

b. completed with 185

c. completed unbroken

part 2: tomorrow

Jan 21 – Tester

OPT

5 rounds for time:

Row 1K

15 COVP chin ups (chin over vertical plane)

15 thrusters (75/55#)

15 push up burpees

Results 47:30

Hard and slow grinder, especially by myself, the burpees and row proved most difficult to maintain any sort of pace, thrusters and pull ups were unbroken all 5 rounds. Rows were around 3:48-4:20 not 100% sure on that.

Jan 20

A. EMOM – Squat Clean 3 heavy TnG – 8 minutes

B. 2 unbroken muscle ups on the 30 sec for 6 min

C. 1-5 unbroken CTB chin up ladders x 5 – any pace you want

Results

A. 205 for the 8 minutes

B. complete

C. complete with a few breaks, lost my CTB butterfly pull ups, but still have kipping CTB no problem.

Training – Aug 16

A. Back Squat – 6 sets of 2 @ 30X1; rest 2 min – 90-92% 1RM

B. Squat Clean – build to a tough single where you’re fast out of bottom but challenging; speed is key here

C1. 30 chin ups COVP; rest 1 min

C2. 15 thrusters – 115#/80#; rest 3 min x 3

Results

A. 315×6

B. Hit a new PR of 255# today, so I’m very happy with that, I got greedy and went for 260# and missed it, but I’m confident that I can get it, I only attempted once and I got under it, but elbows weren’t fast enough.

C1. :30, :33, :44

C2. :30, :30, 1:00

total time was around 14:00 min with the built in rest time

Training – Aug 14

OPT

Row 2K for time

(score as avg watts for 2K divided by BWT in pounds – i.e. 300/150 = 2.0 as score)

Results = 7:45

Didn’t catch the watts after walking back to the rower in time, I believe I was around 221 with a body weight of 190 = 1.16 score

I’ve never rowed for these results before so I’m not sure as to what to expect.

Following the row we did a 50m reverse sled drag (135#) x 4 rounds, my front and rear wheel drive was shot!

Training – Aug 13

OPT

AMRAP Power Clean – 205# in 10 min

rest 2 min

AMRAP Ring HSPU in 10 min

rest 2 min

AMRAP Double Unders in 10 min

(score as total reps)

Results

35 power cleans

29 ring HSPU

250 double unders

Score = 314

Thoughts on this one was the double unders took forever to get a rhythm, sometimes I have them no problem, sometimes I struggle. I think it took me nearly 5 min. to get to 50, after that I was able to string together around 25-30 at a time. Calves feel good despite all the jumping. the ring HSPU are getting easier with more practice and I’m definitely getting stronger there, 5 unbroken reps was doable a few times, then it was 3′s-4′s and then singles towards the end. I missed my 30th on 3 attempts, shoulders were shot.

Training – Aug 11th & local affiliate/coaches WOD

Today the local Houston CrossFit affiliate owners and coaches got together at Pin Up CrossFit to grow the community and get to know all of each other better. It was a great workout and a great time meeting lots of new people and hanging with people I’ve known that I haven’t been around too much. Charlie is to thank for this great idea and I’m glad it came together, we plan to continue this a few times a month at different boxes each time! The WOD we all got dominated by was a battle buddy, or a WOD where two people team up and complete a certain task as fast as possible.

4 laps (relay style) (1200m total roughly)
60 T2b
buddy carry down the street
60 ring dips
100 sit ups
60 pull ups
100 push ups
4 laps (relay style)

 

Later on in the day, I managed to fit some of yesterdays OPT training in, that consisted of:

A. Hang Squat Snatch x 1/OHS x 3; build to a tough 3 in the OHS; rest as needed

B. Front Squat – 2 on the minute @ 90% 1RM for 6 minutes

C. 3 sets of 50 unbroken wall balls for time; you MUST break b/t sets, the time resting is up to you

D. 15 unbroken toes to bar x 5 sets; rest as needed

Results

A. 115, 135, 155 – I can definitely OHS more weight as I’ve squatted 215 for 3 before, but my weakness is the snatch, in technique and lack of practice in this movement.

B. 250lbs – The weight went up relatively easily, my last 1RM was 275, however this was prior to my 20 rep super squats program I did for 6 weeks, I imagine it’s closer to 300# now.

C. didn’t get to it

D. didn’t get to it

Training – Aug 9

OPT BLOG

A. Power Clean – 2-3 x 5; rest 2 min

B. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 sec

C. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 min – 80%

+

5 sets:

10 CTB chin ups

Airdyne 20 sec @ 90%

30 double unders AFAP

rest walk 3 min b/t sets

Results

A.185, 205, 225, 225, 245

B. 275, 275, 275, 275, 275

C. Floor press @ 205, 205, 205, 205

For the 5 rounds of CTB, sprint and double unders, I didn’t have time to break it up and rest in between each set. We decided to do a sprint instead of the airdyne again, and completed it just like a normal metcon without rest built in. My time was 8:38, the double unders were flawless today for the most part, which isn’t normally the case. I used the cable speed rope.

Training – Aug 8th

Today was a rest day on OPT so we did some strength/skill stuff

Back squat 1×20 @ 225

WOD

10 deadlifts @ 275
10 toes to bar
10 pistols (5 each leg)

5 rounds

Results 21:xx not sure, I was gassed the entire time…

We decided ahead of time to do the 275 for 3 rounds then drop to 225 for the last 2 rounds, I probably would have posted the same time had I kept the 275 on, as they weren’t slowing me down, my lungs were done from the first 10 reps.

 

 

Training – Aug 7th

for time:

21 L Pull Ups

15 ring HSPU

15 L Pull Ups

10 ring HSPU

9 L Pull Ups

5 ring HSPU

17:28

rest 10 min

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders for time

Started DU wod knowing i’ve been having some shin split issues, and calf pain, did 5 double unders and decided it wasn’t a good idea to try to complete 500 or so double unders…