NEH Neighborhood House Gym

Decided to use the neighborhood house as they have dumbells and a bench which the Garage Gym does not have.  Biked over as my warm up.

Seated Single Arm DB Shoulder Press
Warm up  10 reps at 25 and 30lbs

3 rounds of 10 reps
round 1 - 40lbs
round 2 - 45lbs
round 3 - 45lbs


Close Grip Bench on Smith Machine - weights dont include smith bar

Warm Up - 90lbs

12 reps at - 140lbs
8 reps - 150lbs
6 reps - 155lbs
4 reps - 155lbs
2 reps - 160lbs

10 min ladder of UB HSPU 1,2,4..5 equals 1 set

1 set - 3:30
2 set 9:18
plus 1 rep

Perfect Day for Squats and Bar Muscle Ups

A storm blew in late last night but was gone by this morning.   Another bluebird day. 

Warm Up

Run around the Marina - Aprox 8oometers
3 rounds
10 pushups
15 Squats
10 Supermans
10 Situps

A) Front Squat 10-8-8-6-6 - rest 3min 

Warm up - Bar and 135lbs 10 reps

 10 -165lbs

8 - 185 lbs

8 - 205lbs

6 - 215lbs

6- 225lbs

Definitely felt better than the last time I did Front Squats and I know to start at 185. I think I could have gone higher in the weight selection. Screwed up the video when I was editing it and got it out of order.  Just look at the clock.  Ooops

B) Bar Muscle Ups - 3xAMRAP-2 - rest 3mins 

Moved the rack outside for this one and got Jack to stand on the rig to help stabilize it.  I did even better when Susie stood on the opposite side as it was moving in the first round.  Here is the video of my last and best round. I dont think I have done bar muscle-ups since CFNE in 2010.

Round 1 - 12 reps

Round 2 - 12 reps

Round 3 - 13 reps

 

B) BB row - 8-10 x 3 - rest 1 min between arms 95, 135. 155

C) Trap 3 raises -8-10 x 3 - rest 1 min between arms 10lb each time. 

Afternoon got out on the bike.  Wanted to get an hour and half in but had to cut short to 45 minutes so i could get to Martha's house and wait for the movers.   Waited 2:30hrs for the movers to show up and then it took them another hour to unload.  Huge bummer.

Rest Day

 My rest day has started with what planned on being a nice leisurely hike.   This plan was abandoned when Tom and I got a phone call on the way to the trail head that changed his plans so he had to be home in 1:30 hours.  The challenge at that point became could we do 3 peaks in and hour and 15 minutes.  This would require running on the carriage trails, the flats and as much of the uphill and down as possible.

  

Real Work & then some fun

Woke up to a pouring rain beating against the window and wanted to just stay in bed.  Of course I did quite the opposite, got up and went into the garage gym and tried to get a good warm up in before I started my strength work.

Warm-up
3 rounds of
20 pass throughs
10 OHS
20 Pushups
20 Mt Climbers
25 Double Unders

Burgener Warm_up and then into the Snatch workout.  I wasnt dreading this workout but when I got into it I realized that the only thing worth than my snatch form is my Squat Snatch.  For some reason I just wasnt getting into a strong squat stance very fast.  Right knee was caving in and then couldnt get a strong shoulder position. I was all over the place and the weight I was moving was not that heavy.    Warmed up with 95lbs for Snatch Balance and then went into rep scheme.

Snatch Balance
1st lift - 115lbs 3 reps
2nd lift - 135lbs 3 reps
3rd lift - 155bs - 2 reps 1 fail
4th lift - 155lbs - 2 reps 1 fail
5th lift - 155lbs - 1 rep

Warmed up with 65lbs for Squat Snatch.  The funny thing is I can muscle snatch way more than I can squat snatch.  Its not suppose to be that way which is why I need to improve this lift.
Squat Snatch

1st lift - 95lbs 2 reps
2nd lift - 115lbs 2 reps
3rd lift - 125bs - 2 reps
4th lift - 135lbs - 2 reps

 By this time the rain had stopped so I dried the rings off again and adjusted the height.  I have them hanging off a wooden pergola in the back garden.  I got the buckle to close to the wooden beam and ended up digging into on one ring and breaking part of the metal clasp off on the other.  This was a big distraction during this wod.  Not sure how much better I would have done as the snatch workouts took a lot out of me.

EMOM 3 muscle ups
5 rounds plus 1

Afternoon WOD -   Fast Hike/Run to Cedar Swamp and Back.  Really pushed the pace on the carriage trails out and then back. 

Skill and Touch and Go....

Cool Cloudy Day equals slow day.   I managed to get the new router and extender set up so hopefully no more crashing internet.   Skill work today.  I should have been more motivated but I dont have a rope to practice rope climbs so it was down to double unders and turkish get-ups.   They went ok.  

I was looking forward to the WOD.   Short but very fast.   Warmed up at 135, 155, 165 and then decided on 185 a a weight I could keep moving.  Im feeling more comfortable at the weight.   The run is of course an approximation.  The course is slow as the driveway is gravel and very windy.

3 Rounds
2 Touch and Go cleans (185lbs)
100m run
rest 2:30

Break 10 minutes and Repeat

1.1 - 31 seconds
1.2 - 30 seconds
1.3 - 30 seconds

2.1 - 34 seconds -missed the first clean
2.2 - 30 seconds
2.3 - 30 seconds

Crossfit Acadia

Once again the Crossfit community shows its true colors.  Programming called for a 70lb KB and I only had a 53lber.   Sent a message to Nick Birdsall the owner and head trainer at Crossfit Acadia who I have been messaging with for 2 years to ask him I could come in and do my own WOD.  Nick not only said yes but ended up doing the 10min AMRAP with me.  Amazing.   Crossfit Acadia has great space and all of the equipment well laid out and organized.  Highly recommend stopping in for a wod if you are up visiting Acadia National Park. 

I joined the group for the mobility and warm-up.

 

Mobility

 

Warm-Up 

2 rounds 

25 double unders

10 OHS -barbell

10 Good Mornings

10 Push Ups

10 Mountain Climbers

10 Windshield Wipers

10 Scorpions 

 

 

A) Snatch Grip DL -@3110- 5-5-5-5-5 - rest 3 mins 

 

Set the timer up to ensure that I was hitting the tempo and did a much better job this time around even if I dont have an video footage to prove it!

 

135lbs - 5 reps

135lbs - 5 reps

185lbs - 5 reps

205lbs - 5 reps

225lbs- 5 reps

245lbs - 5 reps

285lbs - 4 reps plus 1 rep.   Wondered why this got really hard. I had extra 10lb weight on the right side.

BarBell Good Morning - 3 sets of 12

 

10min AMRAP 

3 KBS@70

6 Dips 

9 Burpees

Felt good at everything except the dips.   Was matching Nick's pace thru the first 5 rounds and then the dips broke down significantly.  I had to break them all down which slowed everything down significantly.   

8 Rounds 3 Swings, 2 dips.

 

Nick crushed it into the round of 10.

Rest Day

 Perfect Vacation Day - beautiful weather.  Enjoyed a nice hike to Parkman. Here are a few shots of the journey

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