SAT AUG 4th:
EARLY:
CFE
4,000 row, rest 5min, 4,000 row more mental than breathing. 16:14.8 and 16:35

Later in Morning:
A. EMOMx 10min Back squat x 2 with chains at 60%. No misses ALL speed!
—235# can bump to 245/255—
B. Clean work, stayed light
C.Partner WORK, In 8 minutes: Max KB swing (53w, 70m)
D Partner WORK, In 8 minutes: Max UB double unders (must switch after each miss)

FRI Aug 3rd

10 rounds: 200m run plus
2 rounds of 6 strict pullup, 9 deficit pushups, 12 air sq
–So actually 20 rounds of the bdwt stuff, 10 rounds of 200m run—

WED AUG 1
EARLY:
CFE
8x250m ROW with 1:30 rest. Splits were :48.9-:49.7

10:30
4min AMRAP Squat Clean at 200#
6 min rest
4min AMRAP Squat Clean at 185#

TUES July 31
EARLY: STUFF?

10:30
100 ring rows and 100 ring pushups

MON July 30
Early
CFE 3 X 800m RUN w/ 3 min rest btwn, hold each effort within 3-5 seconds of others
Warmed up with 5x200m run and mobility between each. Didn’t want to push hammy so hit the ERG at 3:49.6, 3:49.6, 3:49.5 pretty easy pace

10:30
3 Back Squat
Every 2min x 5 sets
Record average load
A. Ave 305# (265,285,305,325,345) was tempted to go 365 but first time heavy in BS for a while. Good stuff.

B. 4 Sets
15 UB dimel deadlift.
Use speed and hamstrings. Don’t get caught up in weight, build hamstring strength! Start at 40% deadlift max and adjust weight from there.
rest the amount of time it takes partner to go then…
Max unbroken WB.
Dimel’s at 145# Well below 40% but Hammy held up!/ subed Jumping lunge for wallball, that is going to hurt!

FRIDAY:

Early AM
5 Intervals, 2min rest
10 Strict Pullups, 20 deficit pushups, 20calories Airdyne

10:30
A.EMOMx 10min Front squat x 2 with chains at 60% (185#). No misses ALL speed!
—can bump this weight next time or move to triples and 7min—

B. EMOM x 10min
3 Touch-and-Go snatch (from HANG)
135,135,140,140,145,145,150,150,155,155
Felt cranky and slow so was conservative

C. 5 rounds:
15 KB Swing (70#)
50 Double Under
15 Toe-2-Bar
4:59 Unbroken, no chalk breaks

WEDNESDAY:

Early AM:

CFE: 3 x 1,000m row with 4min rest.
Pressed for time, no running warmup today. Treated first 2 intervals as ramp up and hit 3rd the hardest. Not Rxed or ideal but got some work in. 3:49.6, 3:45.7, 3:40.7

10:30
A: EMOMx 10
3 Touch-and-Go Cleans (From Hang)
185,195,205,210,215,220,225,205,205,205

B: 42, 30, 18 Wallball and 21-15-9 Lateral Burpees
7:30ish.

TUESDAY:

EARLY AM:
5 rounds: 15 t2b, 15 hip extension
Clubbell work

10:30
WOD A.
8 min of quality HS walk practice. Covered about 140′ but worked on position verse distance.

WOD B.
21 Chest-2-Bar Pullups
50 Double Under
15 Chest-2-Bar Pullups
50 Double Under
9 Chest-2-Bar Pullups
50 Double Under

3:03, not an easy WOD.

Early:
Day one of CrossFit Endurance
Warmed up with some 200m jogs and running drills, sprints were out with my Hammy.
Goal is to keep warming up with running and one day soon I’ll feel good enough to test it.

8x250m Row with 2:00 rest
Splits were between :49.7 and :48.9
Not all out but it’s a start!

Later:
A. Back Squat x 2 w/ double chain EMOM x10min
Use 60-70% of 1 rm (all speed)
225# for all 10 sets (around 60%)

B. 2 hsqsn emom x 10
Went from a 20″ block to save Hammy.
No clue what I’m doing, felt OK.
Started at 125# worked up to 165#

C. OHS and Dips
10-1 OHS, 1-10 Dips
Used 115# in 7:28, walked through, nothing hectic or heart racingly tough, having fun training again.

4,900%!!

Early:
6 intervals at 85%
15 T2B
15 Hip Extension
Airdyne x 1:00
rest 2 min

Later:
A. SPEED WORK
Front Squat with Double Chains
2 reps EMOM x 10 minutes with 185#, around 65% 1rm

B. Hang Squat Clean and Jerk
Very conservative, 155,165,175,185,195,205

C. Partner work
8 min AMRAP squat clean at 85%, you go partner goes
USED 185-205# so more like 75-80%

A good sweat from the start. Felt good to train with the team.
MPH – 4,900%

Guess it’s time to change the goal date on this blog hey?

I plan on taking it slow for the rest of the week and ease into next week.
I’m still beat up from the Games; low back has a pinch from that “Unorthodox deadlift style” and Hammy needs time to heal.

Some things i’m going to address:
1. Tight external hip rotators. Putting extra pull on pelvis and messing with hammy?
2. Weak internal hip rotators. Anyone have a thigh master or suggestions?
3. More running. Create some balance in hammies with my love of lifting.
4. Play more. Movement in planes besides forward, up and down, include rotational movement.

0430.
5 sets: 10 pullups, 20 pushups, 30 situps, 40 walking lunges, 2 min rest

0830:
Clubbell work, rotational med ball work, leg swings

1030:
A. Snatch from blocks.
First time attempting to snatch off of our 20″ boxes. Working around my low hamstring issue.
Worked to 150# x 1 x 3 sets

B. Partner WOD with Melissa
15 min AMRAP
30 Box Jump 24″
15 High hang power Sn (95#)

result: 9 rounds plus 17reps
We split the work evenly

ONWARD!

MPH, 4,900%

One week from the games!
I feel fast and strong!

0415:
10min AD
+
Clubbell work
+
Barbell lunge x 20reps x 5sets

10:30
4 min AMRAP as fast as possible
5 burpee, 10 WB, 20 DU

rest 20min

4 min AMRAP as fast as possible
10 DB thruster at 30# each, 10 pullup, 5 burpee

These WODs were too short to redline but at 4min tested my will to continue to go fast as possible!

MPH – 4,900%