Major

23/30 Amanda

 Amanda you are going to wreck me today.... I will be thinking of you the entire way through and loving every second of it! 

Today's WOD's:

5 AM:

"Amanda"

5 Rounds For Time:

100 Double Unders

20 Burpees

Rest 3 Minutes b/rounds

4:02, 5:34, 5:28, 4:58, 4:52 =24:54 Rx'd

Amanda you straight up kicked my ass this morning and I loved every second of it. I was truly fearing you for the last week. Not only have I never done that many DU's before, I am most certainly not any good at them! For whatever reason I fell into a solid rhythm this morning and was really comfortable while doing them. The burpees were actually the worst part, I guess that's your way of laughing at us :) Miss ya Amanda!

Rest 6+Hours

PM:

For Time:

25-20-15-10-5:

KBS @ 70lbs.

GHD SIt-Ups

9:06 Rx'd

Damn, what a day! I am officially wrecked and it feels amazing. Today was the hardest day of workouts for me since sectionals back in March. Getting through Amanda this morning in the fashion that I did was absolutely huge for me and will prove to be a huge confidence booster for me! Thank you again Amanda! 

As far as the second wod goes; it was every bit as tough as I thought it would be. The kbs were done unbroken, but those GHDS were tough and I took some breaks. Part of that was me being cautious with my back, and the other part was just exhaustion. 75 GHD's in a wod is far and away the most I have ever done. 

Great Programming, Great Day! Time to rest....

22/30 DD2

Today's WOD's:

7:30 AM

A. 10 Minutes – Double Under Practice

DU's felt alright this morning. Not looking forward to Amanda this week...

B. 10 minute Muscle-up Practice (muscle-ups, false grip holds, work towards getting comfortable at full extension with wrists turned out as you’ll need to develop this type of muscle-up over time)

Got a few solid MU's this morning. Really worked on launching from full extension and holding that false grip. Got a long ways to go. 

C1. 20 unbroken Box Jumps @ 20” x 4; rest 2 min

20, 20, 20, 20 -Easy and solid!

C2. 15 Unbroken Knees to elbows x 4; rest 2 min

15, 15, 12, 11 -First time doing these in some time. Not painful at all, but I had no Kip and my grip was definitely the limiting factor. 

Rest 4-6 hours

PM:

Run 5 min Warm-up
+

8 rounds:

1 Min – Run @ 50%

1 Min – Run @ 85%

1 Min – Walk

+
Run 5 min Cool Down

Not much to talk about here. Got it done, most importantly I am starting to feel more confident in my ability to properly pace myself when I run. This is something that I have never really understood nor been good at and will be very important for me to continue improving on. 

19/30 Double Day

Today's Wod's:

7AM

A1: Back Squat @30x0 5 x 3-5 (2 mins)

225 - 245 - 265 - 285 -305

A2: CTB PU's AMRAP x 5 (2 mins)

10 - 8 - 6 - 6 - 6

B: Side Plank 60/side x 4 (30 secs /side)

All Good -still tough on the right side.

First time Back Squating & CTB's in a long time today. Was pretty cautious with the squats, but happy happy with the results. 5 reps all the way through. The pull-ups were pretty weak, my grip is just shit in the morning and my hands just felt raw. All in all a solid morning of work.

Rest 4+Hours

1PM

5 min – AirDyne
+
2 min @ 85%
2 min @ 50% Spin
Repeat 6 times

+

5 min – Cool Down

35, 36, 37, 36, 36, 39 (10+ Miles in 34 Minutes) 

The AirDyne wasn't too bad. I have a feeling my legs will be thanking me tomorrow. Good recovery tool. 

18/30 Been a Few

Took a bit of a hiatus from my blog the last week. Been busy & had a bad workout this weekend and didn't want to think about it. 

Today is a Rest Day:

June 23^rd:

A1. Push Press @ 21X1; 2-4 reps x 5; rest 2 min

135, 155, 175, 205, 215(3)
A2. Weighted Supinated Pull-ups @ 31X0; 2-4 reps x 5; rest 2 min

10, 15, 20, 25(3), 30(3)
B1. Weighted Dips @ 30X1; 3-4 reps x 3; rest 90 sec

70, 75(3), 80(3)
B2. Kipping Pull-ups; 12 unbroken Pull-ups; rest 90 sec

12 all the way through, easy
C1. GHD Sit-ups @ 2010; 10-12 reps x 3; rest 60 sec

12 all the way through, building confidence

C2. Powell Raise @ 3010; 6-8 reps x 3; rest 60 sec

15, 15, 20 (first time with 20 at 8 reps. Getting stronger!

June 22^nd:

A. Snatch Balance – 3, 3, 3, 3, 3 – rest 3 min

135, 150, 160, 170(2), 185

B. Snatch – 3, 2, 1, 3, 2, 1 – rest 3 min

135, 145, 155 - 150, 160, 170

C1. Snatch Pulls – 3, 3, 3, 3, 3 – rest 90 sec min

170, 170, 175, 185, 190

C2. GH Raise @ 2010; 10-12 reps x 5; rest 90 sec

12 all the way through, starting to feel solid!

I was pretty happy after this workout. The snatches felt great, and were solid! Had I had more confidence I think I could have gotten to 200. This was my first time Snatching in some time. 

12/30 "The Bear"

 

Today's Wod:

5 sets of "The Bear"

7 rounds (with no rest on ground)

Each Round Consists of: "1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press"

*Rest 10 Minutes Between Sets

135 - 145 - 155 - 155(6) - 155(6)

Not a fan of the bear. Had I stayed at 135 this would have been easy; adding that extra weight really took its toll!

11/30 Rest Day

Why Some Run Better

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Enjoying a much needed rest day!

10/30 'Double'

"Miss You Johnsons!" 

Today's Wod: 

AM 7AM

A1: Kipping Pull Ups; 15 Unbroken x 4; rest 90 secs

15 - 15 - 15 - 15 All Unbroken

A2: GHD Sit-ups @2010; 7-10 reps x 4; rest 90 secs

10 - 10 - 10 - 10 All Unbroken

B1: SA DB Power Snatch @ 11x1; 8-10/hand x 3; rest 60 secs

40lbs & 10/10 all the way through 

B2: Anchored Sit-ups; amrap in 30sec x 3; rest 60 secs

16 - 17 - 18

C1: Ext. Rot. @ 3010; 6-9 x 3; rest 1 min

20(9/9) - 25(7/7) - 25(7/7)

C2: Powell Raise @ 3010; 8-10 x 3; rest 1 min

15(10/10) - 15(10/10) - 20(7/7)

Definitely did not want to get out of bed this morning. Felt good by the time I got to the gym until I hopped on the bar for some swings and felt how raw my hands actually were after yesterday's workout. I shaved them last night too so that bar was really hurting this morning. By the time I made it to the DB Snatches my hands were absolutely raw and going heavy was not an option. Shoulders were pretty fatigued from yesterday throughout C1&2. Overall though felt pretty good and damn happy to get through it the way I did. The GHD's did not give me any problems either, that tempo seems to work well for me. 

PM 3PM

1.5 Mile Run Time Trial

10:08

Feel pretty good about this. There was no doubt that my goal was to go sub 10. Considering the circumstances I can't be too disappointed, but I look forward to having another crack at this again! 

9/30 Back At It

Today's WOD:

A. Snatch Grip Deadlift @ 41x0; 4-6 x 5 (rest 3 mins)

245(6) - 255(6) - 265(6) - 275(6) - 285(5)

B1: KBS @2pd; 20 reps x 5 (rest 90 secs)

20 - 20 - 20 - 20 - 20

B2: Ring Dips (strict); 9-12 x 5 (rest 90 secs)

12 - 12 - 9 - 9 - 9

C: GHD Raises @2020; 10-12 x 3 (rest 75 secs)

12 - 12 -12

Today was one of those days when I just didn't feel like working out. All day my energy levels were low and I was very tired. So I sucked it up, got an americano and got on with it around 4pm.

The workout straight up kicked my ass! I was pretty happy with the snatch deadlifts, actually I was a bit surprised by it, 285 is a big number with that tempo and rep range. The whole day I was dreading those KBS, last week the 80 reps hurt pretty bad, I knew that the 100 today would be no joke and it really kicked my butt. The ring dips are actually getting strong for me, good news. GHD raises are just not very fun! 

4/30 Jerkin' It

 Other than the fact that I am pretty sore from the last few weeks of workouts & tired from the lack of carbs... I am feeling the best I have felt physically since November/December. I am truly happy with my progress over the last few weeks. Its been a long & frustrating first half of the year but I am a better man and crossfit'er for it.  

Dare I say I am nearing %100? Time will tell...

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CrossFit: Not Your Average Gym

Today's Wod:

For Time:

50 Jerks @165lbs (from rack)

every time you drop or rack the bar, complete 8 GHD Sit-Ups

+

2 Minute Plank Hold, rest 2 mins x2

6:30 

Woke up early and completed this one at 5am. Rep count went 20, 10, 7, 9, 4.  The goal was 20, 10, 8, 12 so I was close but just didn't have the energy (lack of carbs ?) to push through that last set. The GHD's felt solid, no pain at all, not very explosive, but I think that that is more of a result of being cautious than anything else. Considering my energy levels I am pretty happy with my time on this one. That said my recovery sucked; as close as I have come to puking in a while. Did not do the planks afterwards, will do them this afternoon. 

3/30

Today's WOD:

AMRAP IN 20 Minutes:

20 Double Unders

5 Unbroken Snatch Balances @145lbs.

12 Unbroken Pull-Up (COVP)

5 Rounds + 20 DU's

Fatigued very quickly on this one. Prolly a result of the lack of carbs (today's poor diet or lack there of). I was also fearing this one a little its been a long time since I have done snatch balances, hell its been a long time up until last weekend that I have had any weight overhead in a squat. Overall stamina and grip strength was an issue. 

Only missed one rep on the snatch balances (first rep on the 3rd round, lack of concentration) and I missed no pull-ups however the 3-5 reps on rounds 4 and 5 were very difficult and some maybe a bit questionable. That said, I am pretty proud of these 5 rounds, after the first it was all mental as there was nothing in the tank!