Wednesday this week is going to be an absolute blood bath. Get there early, warm-up a ton and try to PR your Snatch to start. Have your 2013 Open Scores ready and be ready to smash.
Hit class hard, hit extra after if possible:
Extra work:
1) E2MOM20:
3 Position Squat Clean (Hi-Hang, Below Knee, Floor)
Rounds 1-3: 70%
Rounds 4-7: 80%
Rounds 8-10: By feel (85%+ preferred, but only if they're dialed in)
2) EMOM8:
1 Legless Rope Climb + Legless descent (aka no legs allowed for the entire rope climb up or down) - Go only as high as you can under control. If you do not feel you can make it high enough to get something out of this, go to the ropes on the rig and do 8 x 6 Pull-ups w/ ~45s rest (you can use a band on those just like regular pull-ups)
3) Function:
4 Rounds:
a) Face Pulls x 10-15 reps - Controlled.
rest 90s
b) Tempo Ring Dips - 35x3 (3s down, 5s pause in bottom, up fast, 3s pause at top) x Max Reps until form falls off (maintain hollow positions)
rest 90s
c) 60 seconds PVC OHS Hold - Must go up from last week (even by 5lbs/hold) - Also must do barefoot/socks.
rest 90s
Gosh it's nice to be back on a normal routine, feeding off the energy and positivity of the 530a class, which I believe had record attendance today.
ReplyDeleteCash - your recruiting is paying off like whoa.
#proud
I am most proud of you!
Deleteif you want to get better, come to 5:30am.
Worked with #Jade on the overhead work. Ended at 100# for 5 on strict press, 160# for 3 on PJ, and 205# for a single PJ. Felt light today.
ReplyDeleteDid rowing instead of running for the wod and was barely getting thru the shoot thrus in time by the end. Good cardio push on the rows.
Extra work - cleans felt pretty heavy. Worked up to 155. Legless RCs started pretty good - got up to 15' three times, but then things deteriorated quickly. Was only getting to 10' by the end, but came down legless each time too.
I feel so solid on the PVC OHS hold with the 18lb KBs, but it's literally terrible and shakier than Beyonce's ass on a Saturday night when I try the 26lb KBs. Lots of stability work needed here.
Proud of Friendship A Team for the team series performance regardless of what Jeff says.
ReplyDeleteFriendship A Team is John and Maria's team. We're "Friendship CrossFit"
DeleteIm proud of Friendship A team and I guess the B Team too
DeleteCame in and did Oly, prob should of took 1 more day off. Legs still feel crappy from the weekend.
ReplyDeleteSets 1-3: 225
Sets 4-7: 255
Set 8: 265. Hit this but felt shitty so backed down to 225 for 9 & 10
Lookin forward to the blood bath tomorrow!!!
Started with class. Kept it kinda light on the presses today since my shoulder/wrist is still feeling meh. Worked up to 75 for the strict press, 115 for the push press, and 135 for the push jerk.
ReplyDeletePrimary goal for the workout was to have a positive approach towards the running. I finished each run between 1:30-1:40 which I was happy with.
Extra work--The squat cleans felt super heavy after that. Worked up to 145. Did legless RC with Chuckstrong... Not sure how high I went, but probably closer to 9 or 10 ft. Was able to maintain legless-ness both ways for all rounds to this height for all rounds.
For the function work-- started with 10# on each side then added a 2.5 to each side for the remaining 3 rounds. Did 3-4 of the ring dips each round... Those got pretty rough towards the end!
Hit my first weekday class in about a month baby! Well only half-the pressing part.
ReplyDeleteWorked with Todd and Chuck--I mean what a great couple of dudes to press with. And I was next to the tall guy crew of Jeff, Will, and Chris. Real meaty there.
Strict-155x5 felt great (should have pushed it more probably but I cannot change the past. I also can't live in it either. I can only learn from it and move on. That is what's so great about history)
Push Press--235x3
Push Jerk-275x1 plus a failed attempt at 295 but she will be mine, o yes she will be mine.
Rope climbs-a great area to improve in for me--keep grinding. Once a week for me is needed.
Cleans--225, 250, and one set at 275.
Finished all 4 sets of functional work (secretly my favorite part of the week)
PATRIOT FOOTBALL UPDATE
Record: 3-0 (#10 in state AP poll)
Last week recap-smack down of Dublin Jerome 28-7 (yes we did give up their first TD score of the year against our JVs...shiiiiiiitttttt)
This week: home vs the central crossing comets (2-1) @7:30. They are a very talented and athletic team but also a very undisciplined team (if you are a coach you know what I mean). Look for our unathletic, no talent pussies (but at least they listen) to out grind the comets with our physical run game and flying to the football defense. I would especially look out for the outside backers-known as the "DOG" position to really set the tone with their aggressive play. There have been whispers of the "DOG" coach getting assistant coach of the year---only rumors so far though.
Go Team Go!
DeleteFelt good today. strength is still a bit down from battling illness and not get enough food. Felt good on the runs and the leg less rope climbs. I guess that's what happens when you lose 10-12 lbs...(oops). Back on team weight gain.
ReplyDeleteDid the function work after. Love that stuff. Did cleans at work later in the afternoon and it felt super heavy. Worked up to 235 and stopped there.
Looking forward to tomorrow's blood bath
Morning session:
ReplyDelete5 x 1000m Row - Rest 45s
75 Reverse Hyper
Shoulder, hip & ankle care
Evening session:
Class OH Work - PR Strict Press 5 @ 175, Push Press 3 @ 255, Push Jerks - Not happening
Legless all done in time, not bad -- Lowering was rough on the hands for sure.
Clean work - 3 sets @ 225, 3 @ 255, 1 @ 275 and back was a bit lit up, so called it there.
Hit some of the functionality but wrist is pretty bad, so came home and stim'd that up. Good day spent with Maria, SansBros, Will, Sunshine, etc.