Constantly Varied

135# front squats off the rack
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges

World Class Athletics Group

Snatch 3 x 6 sets

88-98-108-88-88-88


For time:

3 Rounds

400m

25 Burpees


9:24

run

slow!

2.64 mile
19:41

run

Walking with weight

Today I went on two separate walks with my 16kg kettlebell just to the end of a long street and back...each taking about 14 minutes. Since today is my rest day I planned to do something over nothing and work on some oddities.

1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.

2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.

My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.

Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.

1

DL
10 @ 135# x 2
5 @ 245# x 3
3 @ 330# x 3

20 min AMRAP
4 squat cleans (155#)
6 pull-ups (thick bar)
8 burpees

8 rounds.

The emphasis was on heavy squat cleans, but just threw in the pull-ups and burpees for the met con aspect. Trying to prepare myself for doing 'johnson' again.

double wod

AM
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)

9:25 (with a 15# weight vest)

PM
5 sets of 10 single arm thick DB presses (L and R)

The Cheif

5 rounds
3 min on/1 min off

3 power cleans @135#
6 push ups
9 squats

total rounds: 20 (I think I counted wrong on one. (6, 5, 5, 4, 5) I don't think I would have slipped that much! I am not certain, so I can't count it.

Thrusters

AMRAP thrusters @ 135# in 5 min

30

tire drags

no workout, but worked my ass off

good news. I moved my pull up rack to the new place. it is going to be welded back together tomorrow morning. I also got and additional 6 feet of space in width. That is a huge amount of space to me!

I am looking forward to getting my place the way I want it.

'Randy'

75 power snatches @ 75#: 8:29

I used the hook grip for each of these...and now they hurt. Haha. I like snatches again. This weekend at the cert helped a lot. It is funny that everything that they taught about the snatch, Dominik already told me..but I just didn't do it! For some reason now I finally got it.

Also funny, how when telling my clients to do something, I tell them exactly how it should be done. I repeat and repeat again in several ways to get the desired result..ie. heels down on the high pull. Once they finally get the heels down, it feels right to them and they understand! Sometimes it just takes long for it to 'click'. Mentally it feels better in the beginning to pull with the heels up because they think that it is stronger, but then after repeated cues, the heels go down then, oooohhhhh!

It was the same phenomenon with me and the snatch.. don't pull too early, be patient, stay on the heels, etc.

I am going to work some snatch progressions and work my snatch up. I think a reasonable goal is 125# by then end of the month. Not going to go too fast to get there. Really want to avoid getting hurt (like last time!)

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.

Crossfit cert

Did Fran at the crossfit certification: 5:00
a pr for me. I felt I could have done better. The mind is weak. It helped being around a bunch of motivated people of course... Having chris spealler and Graham the fittest people on the planet telling you to push harder. It was definitly cool being around them and talking with them.

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

Balance Board

Today I made a balance board. It is a little lopsided. I chose not to put the stops in. I may later put them in. I had the saw, the plywood and the thought to make some...so I did it. I hope to get better. I suck at at.

No Whining

5 attempts for max reps OHS: m-95#, w-65#
single arm tire drags

I only did three.

21-23-13
Tired. Monday, Tuesday, the Saturday/Sunday bachelor party, the Sunday kayaking adventure lack of sleep in the last two nights left me exhausted.

Leg stuff

After OAth warm-up.
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205

8 minutes of light running.

then..

3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run

10:25

"Angie"

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

19:19

Me wod and Grace

With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:

pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)

Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56


Grace @ 135#

6:00

Random squat things
225 singles. In the past I have done 3 x 10 @ 225#. Whoa I lost it.

several C and J @ 135.