Late Night Wod

Day was so busy I didnt get into the gym until 9pm.   I'm always in a good state when I am the gym by myself at night.  


A) Seated Behind the neck shoulder press 6-8 x 5 - rest 2mins
Warm-Up - 95lbs

115lbs - 7 reps
115lbs - 8 reps
115lbs - 6 reps
115lbs - 5 reps
115lbs - 6 reps


B1) Squat Clean w 2 sec pause above the knee - 6x3  (moderately heavy) rest 10sec
B2) Strict C2B's x6 - rest 3mins

1. 3x175lbs - 12 reps
2. 3x175lbs - 12 reps
3. 3x175lbs - 12 reps
4. 3x175lbs - 12 reps
5. 3x175lbs - 12 reps
6. 3x175lbs - 10 reps

C) 3 Kipping HSPU OTM for 10mins - this is skill work working on the kip


Actually very happy with how this went.  I did strict HSPU for the first 4 rounds and then remembered that I was suppose to be doing kipping HSPU's
 


D) DB external rotations 8-10 x 3
E) Back extensions 3x8 - 2 sec pause at the bottom + top - this was brutal.

Lack of Quality

I changed my plans and flew to NY monday night so I didnt have to get up at 4am.  This did allow me to get in the gym and get my work in before my 8am meeting.  The downside it was in the hotel gym which is never easy.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  8-10 x 5 

when I give rep ranges (i.e. 8-10) it means you have to do min 8, max 10. If you get to 10 increase the weight - 1min rest between legs, 3min bwt sets. 

 

This was a bit of shit show.   I started with two 50lb dumbells and realized I would never make it through 5 rounds.  Shifted to 40lb weights and still struggled mightly.   Since the range of motion is so short 4 seconds seems like an hour, and no pause at the top is pure torture.   Even if I didnt get this perfect I felt like I benefited.

 

Shockingly this hotel as barbells so the Thursters were fine but having to walk all the way across the gym to get on the treadmill and then waiting it to crank up to speed made it challenging.    I just cut down my rest sot that I gave myself 2 minutes to get it done and then start over.  Averaged at least 7 reps on Thrusters.

 

+

20 Sec THR 

20 sec AD 

rest 1:20 

x 3 

- All out efforts

Good Start

Coach J had programmed a good re-entry wod which I was glad to do today. 

20min AMRAP 

3 Muscle Ups 

7 KBS@70lbs

10 GHD Situps 

Run 400m 

Goal here is consistent work rate - everything unbroken and that is what I did.

5 Rounds plus 3+7+9

Worn Out

I ended up taking Friday through Sunday off.   I didnt land until after 1am on Friday and never even got in bed until around 3am.   So the aggregate impact of not enough sleep wrecked me the entire weekend

Feeling Guilty

Im feeling guilty and since I am Vegas most people might think its because I went to some strip club or got into some other mischief.   Nope its because I did step-ups on the box jumps today versus all jumps.   Its been nagging me all day.   Let me at least explain my logic.   I havent done Kelly or for that matter an 30 minute metcon in over 5 months and thought it might not be a great idea to hit a high rep girl right out of the box.  I started the first round doing full movement box jumps but them mixed in step-up/ step down to increase my cycle time.   This kept me moving fast.   The wall balls felt good and I was doing them big chunk sets.  I think even in the 4th round I did 20 straight.  Those didnt give me too much trouble.  The box jumps did.

Kelly
5 Rounds
400m
30 Box Jumps
30 Wall Balls


Time - 29:30 much slower than my best time which was last year.  When I was done I wished I would have done straight box jumps.

No where to go but up

Pressed for time this morning because of an early start to our executive meeting so tied to the hotel gym.   Since the Craicers are doing 2k row I decided to do that as well.  Its been awhile and with my metcon in the toilet this was sure to be a major league suck fest.

2K row - 7:30

Here are the detailed stats:

Quick 5 minute break and then an 8min AMRAP

10 OHS with a 70lbs short bar
10 Burpees

6 Rounds plus 10OHS and 1 burpee

This was miserable as well.  I felt like I was completely walking through this one.  Seemed like the wheels came off after the first round which was barely under a minute.  Not sure if i am just getting old or there is something else wrong with me.

Very Sad  :(

Crossfit Las Vegas

Dennis and I decided to make the trek over to Crossfit Las Vegas since it will become increasing difficult to get a workout in before the days meetings occur. 

Mobility work - double unders and active warm-up






STRENGTH
Clean and Jerk
5×3 @ 80% 1 RM Clean and Jerk
Warmed up with 135, 165

5X3 @185lbs - Felt really good.   Power cleaned a few reps in the last 2 rounds.   First 3 rounds did straight through without dropping the bar.   Really happy considering this had been a but of struggle on the jerk last year.

METCON
Tabata double unders
Tabata situps
Tabata thrusters (95/65)
Tabata double unders

	Double Unders	Sit-Ups	Thrusters	Double-Unders
Rd1	35	13	7	0
Rd2	18	13	6	13
Rd3	27	13	5	9
Rd4	5	13	4	9
Rd5	10	12	4	10
Rd6	19	13	2	15
Rd7	19	12	4	23
Rd8	11	11	4	14
Total	144	100	36	93

 This Tabata series was brutal.  Usually I can power through a movement but with Thrusters and Double Unders it was impossible to power thru.  I was completely smoked. Fun to do this kind of WOD I miss them.