MON July 23

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%!!

Saturday July 21

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%

Back at it…2013?

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%

July 3, 2012

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%

July 2, 2012

0415:
20min Airdyne
+
Clubbell work
+
5 round: 15 t2b
+
15 Hip ext, 50 DU x 3

10:30
A. Hang Cl&J x 2 every 3min
185#, 195, 205, 215, 225
Testing Hammy out.

B. Rope climb 1-5 and Hang Cl&J 5-1 with ascending weight (135, 155, 185, 205, 225)
Walked through this to test hammy and get some rope climb in.

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%!