Fight Gone Bad #3

Today was FGB6, number 3 for me.

I did better than I have even done finishing at 354 reps. I also finally did it in the order I was supposed to; starting with wallball. SumoDLHP is always still worse. I maxed on the box jumps. Wallball wasn't bad. stayed consistent around 25-30.
My row has improved over the last few months. Still hate it.

1.1

KB warm up

Barbell Snatch
70% 2 x 3 @ 85#

Back Squat
80% 3 x 5 @ 160#

Deadlift
110%(of clean) 5 x 3 @ 205#

Push Press
75% 5 x 5 @ 110#

Pull ups, chin ups, wide thick handle
3 x max (20, 16, 10)

These aren't true percentages of my maximums.
Here is what I am basing everyhinf off of:
Snatch-121
Back squat-200
Clean-185
Push Press-146.6

Kettlebell Long Cycle

I decided I need to couple some more kettlebell work into my training. Balancing heavy barbell wotk with lighter unilateral movements will hopefuly correct some bodily imbalance issues that have developed from doing mostly bilateral movements. There is something that is often off in my hips or back. My assumptions. I am recruiting improper muscles. I have a limb length difference. That's it. One or a compination of those is causing some problems.

Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.

35# Clean and jerk/press
107
114

Total : 221

~40 ring push ups

Mobolity work with jump stretch band (upper and lower body)

'Fight Gone Bad'

SDLHP
Box Jump
Push Press
Row for Cal
Wall ball

292.

I started with SDLHP again. Really wanted to start with wallball. I am pretty sure that this is an improvement from the last time. I thin I am 267 last time. Don't know what happen to my old record though.

There are some really good people at CFAH.

10

Push Press
10 @ 45#
10 @ 88#
8 @ 108#
4 @ 154#
3 @ 164#
2 @ 169#
1 @ 174#
1 @ 179#
1 @ 184#
1 @ 184 # (PR)

Deadlift
5 @ 220#
1 @ 298#
1 @ 318#

10

10 min bike
1/3/5 SHP/PP/PJ
95/135/135/135

resistance band row, tablemakers (10 minutes)

AMRAP squat and push press

12 minutes amrap of 75% body weight back squats (120#): 85 reps
rest exactly 4 minutes
12 minutes amrap of 50% body weight push press (80#): 100 reps

I thought it was pretty tough. Could have worked harder to forced myself to take certain rest periods instead of just randomly. Ah well..variance.

Today I turned in my application for becoming a CrossFit affiliate. I have to wait some time, possibly two weeks before I hear anything back. I am pretty pumped about it all. It is definitely the direction I want to go. Hopefully I do not get too overwhelmed by the move, the build up, and affiliation.

Tabata mash-up

4 rounds with 90s rest @ 115# of:
(1) SHP
(1) PP
(1) PJ
(1) SHP
(1) PP
(1) PJ

tabata mash-up
burpees
95# single arm DL (alternating)
70# KB Russian swing

189 reps

25:54 – 4 rounds of:

3 rounds
8-24″box jumps
6-135# push press
5-pull-ups
3-70# kb american siwng
Rest exactly 3 min after the 3 rounds

70# Snatches-9 left and 13 right
70# Snatches -12 left and 14 right