6/27 and 6/26 Wallball and more

WED
4:30 AM
Took it easy wanted to stretch/test my Hammy:
6 rounds of 15 Hip extension, 15 GHD situp
+
6 min of continuos walking lunge

10:30 AM
Hang Sq snatch practice to test Hammy
Easy 75#,85,95,105,115,125,135,145,155  

WOD: 7 MIN AMRAP 10 WB, 5 T2B
Result 12 rounds +1

TUES:
4:30 AM
1,000m row
100 Wallballl
100 DU
1,000m row

10:30
A. Strict Strength couplet
http://www.crossfitoldtown.com/tuesday-06262012/
Used 105# for all pullups
Used 140, 142, 143, 144, 145 for strict press

B.
10min airdyne :30 at 450+ watts, :30 easy
-rest 5min-
10min airdyne :30 at 450+ watts, :30 easy

6/25/12: 30 MU and Max HSPU

Early AM:
A. Airdyne :30 Aerobic, :30 spin x 10

B. 6 sets: 15 t2b

C. Airdyne :30 Aerobic, :30 spin x 10

D. 5 min of Clubbell work

Mid AM:

A. 30 Muscle ups
result: 3:11

B. Max effort strict HSPU x 3, rest 5 min
result: 26, 24, 23

C. 200meter farmers walk, 2 pood, 2 sets, 2min rest
results:
1:55, no drops
2:05, 3 drops

Tweaked Hamstring on Friday, still tight but should be good to test by end of week.
4,900% – MPH!

June 20th: pushing through

EARLY AM:

A bit sore and tired, kept it to my simple yet effective:

A. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
B. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
C. 10min of Clubbell work for the shoulders.

10:30

7 minute AMRAP
60m shuttle run (10m out and back x 3)
5 Burpee Box jump at 30″
10 KB swing at 70#

Results: 6 full rounds.
I had a hard time warming up/getting fired up.
Finally said heck with it…I went outside for 20min walk in the sun!
Got my mind right for attack!
Came inside and did 5 intervals, each one was faster, proved to myself I could do less than 1:10 a round, simply needed to push through. Did it, a good effort on a WOD that is not always in my wheelhouse. Ready to EAT and REST!

June 19, 2012

0415

A. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
B. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
C. 10 T2B EMOM x 10 min, in remaining time Amrap DU
results: over 500 DU, too many! Would move to 12reps or go 15 reps x 6 min next time

0845
Mobility

10:30
400m run
20 HSPU
5 Muscle up
10 PC at 225#
5 MU
20 HSPU
400m run

Results: 9:44
Runs were fast.
HSPU unbroken first round then 10,5,5
MU UB
PC were off today (from yesterdays sq clean/fatigue?)
Missed 3 reps and took too much time after misses.
Another shot at this would be sub 9min but it was good to train when not 100% and push through

MPH – 4,900%!

6/6/12: 90% Aerobic work

6-Jun
AM Session

15 min amrap @90% aerobic
5 snatch balance 95#
10 toes to bar
20 double unders
Run 400m
Results: 200m short of 5 rounds

Rest 5 min
15 min amrap @90% aer
5 Power clean 155#
10 GHD sit ups
15 wall balls
400m row
Results: 4 rounds

Rest 5 hours

Mid AM Session
15 min amrap @90% aer
10 pistol squats (alt’ing per rep)
10 meters hand stand walking
10 burpee box jumps 24″
Run 400m
results: 3 plus 23

Rest 5 min
15 min amrap @90% aer
3 bar muscle ups
6 man makers 30#
9 knees to elbow
400m row
results: 3 rounds

I feel like I have a good/better handle on this pace.

MPH

June 5th: Prowler

0415:
A. 10 min airdyne at :30 aerobic, :30 spin

B. [4 rounds “Cindy” + 200m run] x 3

1030:
50 meter prowler push x 8, 4:00 rest
TOUGH WORK! How can something so simple hurt so bad?
I barely had enough energy to put the Prowler back in the facility before I dropped to the mats and took a nap!

16:30:
Underwater swimming at pool. 10 easy then 10 tougher

MPH

June 4, 2012: Sq Snatch EMOM

Early AM, 90% Aerobic
5 rounds: 200m run, 20 leg raise, 15 t2b, 10 reverse hyper
rest 3 min
5 rounds: 200m run, 15 ghd situp, 15 clubbell swing
+
5 rounds of 10 reps clubbell parry

Mid morning:
A. Back sq x 8,6,4,2,8
Results: Caught a glute/hammie cramp on first set. Stretched out and decided it was smart to skip BS today. Sad because I LOVE BS!!

B. 3 Squat Snatch at 155# EMOM x 8 rounds:
Results: All TnG, felt fast and strong. I was MAD from the BS experience and channeled the energy here.

C. 10 Min of Ring HSPU practice

MPH