January 18, 2015

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

Buy in Metcon-

2 rounds for time
12 TNG Power Clean and Jerk 135/95 -- 65#
18 T2B
With remaining time find 1rm clean plus Hang Clean plus Front squat plus jerk. -- 95#

Went lighter on the cleans due to the shoulder. Still felt exhausted though. Did most of the T2B, a few knees here and there since I just started back at these a few days ago. Was happy with my 1 rm on the complex. I felt like I could have gone to 100 or 105 on the cleans, but my jerk felt weaker today in the right shoulder.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds -- 135#
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

3 sets of 5, 2 sets of 4. - No C2B, but kipping pull ups are nice again. 

CONDITIONING-
15 min cap
3 rounds
21 Thrusters  Front squats 75/55 -- 75#
15 Bar Facing Burpees
9 Muscle Ups 9 dips, 9 pull ups

Modified due to shoulder. FS still felt pretty tough! Made it through everything except last last set of muscle up mods 

January 11, 2016

Monday

Went to yoga yesterday, felt great. This morning I can barely move. My lats are still super sore from Friday. My back is hurting today and there is no strength happening at.all. Thankful I at least made it through the workout.

WEIGHTLIFTING
On a 15 minute timer

3 rounds for time

7 TNG Power Clean and Jerk 135/95 65#
12 T2B - knees to arm pits
With remaining time find 1rm clean plus hang clean plus jerk

time 6:28, 1 rm for the complex 85#, what?! Terrible today.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

135 4 reps, 145 3 reps  x4. Those felt heavy. This si the first day possibly ever that I didn't love squats. Did 12 low rings rows

CONDITIONING-
9min Ascending ladder
2-4-6-8.....
Muscle up
Squat clean and jerk 165/115 65# (what?!) the bar said 65, but I think it was really 265, just saying

got through 47ish. Really meant nothing. Low weight, doing ring dips with the band, and on the 8 round, no more overhead since my shoulders were aching. I did an extra front squat instead. I want to crawl in bed today and start over. BLah

August 24, 2015

Started at our new Crossfit gym beginning of this month. New workouts are killer! Between vacation and extra recovery days I am still trying to get in the swing of things. Lots of new info to translate for the WOD of the day. Squat cleans are now called full cleans, same with snatches. We squat on most of those type of lifts. Starting to get in the groove now finally.

We have been doing a LOT of OHS lately. We are on week four of a cycle. Fine by me since I am sorta good at those thanks to lots of previous programming :-)

Monday

WEIGHTLIFTING-
Find a max for the complex of Clean with 2 sec pause at knee , Low Hang Clean, High Hang Clean, Jerk, Jerk - 5 attempts On 2:00 Start with 60%... Add 5-8% each successful set.

55, 65, 80, 90, 100

My old C&J Max  was 100, so I was happy with how these went today

STRENGTH-

BACK SQUAT 1@8,1@9,3@9,plus 2 drop set (5%). Rest up to :90 sec between sets. 

155, 175, 165, 160, 160

These felt good today. Happy with my back squats lately. Nice and low and strong! I am REALLY hoping I can get a 1 rep max over 200 in the near future. 

Couple the 1@9, 3@9, and each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

I have been trying to learn kipping hand stand push ups. I got pretty used to strict. Now I have been doing 4-6 strict and a few kipping to get used to those.

CONDITIONING-
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Everyone will be doing this for a minimum of 12 minutes... If you do not make the time cap before the 3rd round or under... Treat this as a 12 minute ascending AMRAP...

So I decided to try and RX this today. I have only down cheat to bar pull ups like 1 or 2 times months ago. I managed to get 76 reps RX before I failed to finish in the time frame on the last set of round two. I got 116 reps in the 12 min time cap. Pretty psyched I did 58 ctb pull ups today. Almost all of them were nice and pretty too! 

Def making progress! A lot of days I feel like I am getting no where. Love having those days when things click and you can actually see all the hard work coming together!