Monday, May 30, 2016

Hamilton

I wanted to pay tribute to another soldier as so many folks were honoring Murph. First time doing Hamilton joined by Dennis and Dennis. Heavy downpour the whole time but at least it wasnt too warm or too cold.

3 Rounds For Time
1000 Meter Row
50 Push-Ups
1000 Meter Run
50 Pull-Ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

The run and the 2 and 3 round of the rows were hard.
Splits
Rd 1 - 14:28
Rd 2 - 16:44
Rd 3 - 18:19

Total time 49:31

Sunday, May 29, 2016

Rowing Jery

Rowing Jerry.  Still a little tired from yesterday. Not nearly as hot. 

Rowing Jerry -
2k Row
1 Mile Run
2k Row
25:31


2k Row Splits

Row 1
7:48 -1:57 pace
1:51.5
1:57.0
1:58.2
2:01.7

Row 2
8:10 - 2:02 pace
2:04.2
2:05.3
2:03.2
1:59

Saturday, May 28, 2016

Run - C&J - Row

Summer is here as the temperature has got to 90! Small group but good workout. First day running in a long time and my foot felt fine.

1,000 Meter Run
Directly into...
3 Rounds:
10 Clean and Jerks (135/95)
10 Chest to Bar Pull-Ups
10 Burpees
Directly into...
1,000 Meter Row


Time = 21:40


Pool Day and then Revs Game







Friday, May 27, 2016

Bucketlist

Arrived at the gym to a gaggle of people and a locked door.  Texted some folks and then got the opportunity to lead the class.   First thing I did was drop part A.   It was throwback Friday and a chance to just do a WOD.   

A)High Hang Snatch Practice
(20 mins)
+
B)14EMOM
Odd-(10) Burpees
Even-(15) KB Swings 70/53
 This was harder than I expected it to be I did 1 round of Russian swings but the rest were American. 

Extrawork
3 Rounds:
12-DB Bench Flies
12- Skull Crushers
12- Lateral Raises
12-Shrugs

Thursday, May 26, 2016

Change of Plans

I slept in a bit and planned on doing my 100 reps and airdyne for 300 Calories.  Walked in the door at 6am and got drafted to join Mammone and Chris who were a person short for the 3 person team.

B) For Time: Team of 3
100 Deadhang Pullups
5:33


+
C) 4Rds NFT
12e-Curls
12e-DB Bent Over Rows
12-Straight Leg Raises

Wednesday, May 25, 2016

Front Squats

A1)Front Squats
8-8-8-8-8

135,165,175,185,195

A2)Hip Mobility
5x2:00
A3)Front Rack Mobility
5x2:00

 Tweeked my back not bad just enough to annoy me.

Tuesday, May 24, 2016

Power Cleans - Airdyne

A)Power Clean
(Build to a Max for the day)
+
3 - @135lbs
3 - @135lbs
3 - @165lbs
2 - @185lbs
1- @215lbs


B) Running - Subbed Airdyne
400m
Rest 4:00
X4
(negative splits)
1. 49 Cals
2. 44 Cals
3. 44 Cals
4. 36 Cals

This was brutal.  

Monday, May 23, 2016

Dip-Jump_Dip

A) Push Jerks 2-2-2-2
5@95lbs
5@135lbs
5@155lbs
5@175lbs
2@205lbs
2@215lbs

+



B) 5AMRAP
10-Wallballs
10-Box Jumps
40-Double Unders
10-Pullups
10-S2OH 95/65
Rest 5mins
X2

Round 1 - 1rd plus 70 reps
Round 2 - 2 Rounds

Sunday, May 22, 2016

Barbell Work

Sore from yesterday so did some strength work.   Probably should have either done it @155 for each round or started @115lbs and gone up.

Conditioning
18 Deadlifts, 15 Hang Power Cleans, 12 Push Jerks @95lbs
Rest 2:00
15 Deadlifts, 12 Hang Power Cleans, 9 Push Jerks @115lbs
Rest 2:00
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks@135lbs
Rest 2:00
9Deadlifts, 6 Hang Power Cleans, 3 Push Jerks@155lbs
Rest 2:00
 6 Deadlifts, 3 Hang Power Cleans, 1 Push Jerks@175lbs



Pools Open


Saturday, May 21, 2016

Sweatfest Saturday - "60 Minutes"

I saw this wod on the web somewhere this week and thought that looks challenging and immediately posted it to Craic Masters.  The comments confirmed that we had to do it. 

Good Turnout:  Mammone, Anthony, Mahoney,  Dennis O and Tom G who did his own WOD. 

For time:
400m run
20 Burpees
400m run
19 Burpees
400m Run
18 Burpees
etc, etc, etc...until...
400m run 1 Burpee
*Time cap is 60 minutes.

I subbed in 500m Row for the run because of my foot.  It was one of the longest wods I have done in forever.

At the 60 minute mark I was 490meters in the 2 rep round.   I kept going and finished in 63:02!

10k Row - 42:12.7 pace was 2:06.5

Will need to do this again. 


Tris and teammates



Thursday, May 19, 2016

Tired

Got my ass in the gym even though I am dead tired. 
Partnered with Steve and Dave.

A) Power Cleans
3-3-3-3
135,165,185,205
+
B) Every 5mins
200m Run
10 Deadlifts 225/185
10 Box Jumps
X3

1. - 1:54
2. - 1:53
3. - 1:49

Monday, May 16, 2016

Leg Work

A1) Rear elevated split squats 6ea-6ea-6ea-6ea

44,44,53,70
A2) 4 x 25ft OH Walking lunge w/plate
45,60,70,90
+
B) 6 AMRAP
(5-15) Unbroken Wallballs
*Pick a # and go unbroken sets, rest and repeat
*No pausing during sets

9rounds of 10 reps

Sunday, May 15, 2016

Double Row Wods with Anthony

WOD 1
21 Cal row
21 box jumps
18 Cal row
18 box jumps
15 Cal row
15 box jumps
12 Cal row
12 box jumps
9 Cal row
9 box jumps

First row felt great and then it sucked from then on!
8:05

 WOD 2
For Time:
10-C2B
15-Back Squats 135
20-Cals Rowing
Rest 1:00
x4

The rows were tough after the backsquats and the cumulative beat down was brutal.

Rd 1 - 2:12
Rd 2 - 5:47 - work time is 2:35
Rd 3 - 10:19 work time is 3:33
Rd 4 - 14:22 work time is 3:03

Saturday, May 14, 2016

KB Dirty Thirty

KB Dirty 30

For time
30x reps each, use a single KB (44#/24#), switch hands as needed
Snatch
Thrusters
Goblet squat
Swing
Sumo deadlift
Clean & jerk
Halo
Turkish Get-up


There was a highpull between goblet squat and thursters.  Should have probably left that in as a recovery movement in retrospect.  The Turkish get ups at the end were brutally hard.   Had to break them down in sets of 3 reps.  

Total time - 26:48

Tris and I went to Revs game.  Debut of Kai Kamara.

 

 

Friday, May 13, 2016

No consistency

Hitting rock bottom in terms of fitness, nutrition and rest.  No where to go but up.  Bad foot, and my outside of right quad is still bothering me.   Other than all of those things I am great - good to be back in the gym.

A) Hang Squat Clean
5 x 2
95,135,155,175
+
B) 3 Rounds for Time:
400M run/row
6-Hang Cleans 155/105
3- S2OH 155/105
(12 min cap)

Screwed up and did 3 HC and 6 S2OH

8 minutes

Monday, May 9, 2016

More Normal

More normal but I am still more fatigued that I should be.   Good 100 reps to warm up and still had a few minutes to stretch.

A) Front Squats
10-10-10-10
+

95,135,155, 175, 195, 205, 215


B) 1:00 ME HS Hold
Rest 1 minute
1:00 ME KB Squats 70/53 - 30 reps - 30 reps
Rest 1 minute
1:00 ME Plank Hold
Rest 1 minute
x2

Sunday, May 8, 2016

Re-entry Retry

Over the worst of my cold so I will try to restart Crossfit again.  My foot is still bothering me and I have x-rays to confirm the break.   Such a nuisance.  My energy is returning and I was able to get up and join Ron, Tom and Dennis at the gym at 6am.

Got my 100 body weight WODs in and then did this. 

EMOM 24

Even

3 Reps of Bear Complex @95lbs
PC, FS, PP, BS, PP

Odd

60 Sec of Rowing

Way harder than it should have been.