June

6/30/15

Warmup
400m run, 20 ball slams (30), 20 walking OH lunge (30# ball), 20 pushups on ball, 20 situps

Strength
find 1RM bench
Result: Wasn’t sure if my shoulder would cooperate. I started to warmup and almost cut short. I did 145 and felt my shoulder, then I decided to do light weight/high reps so I did 30 reps at 95#, but then started to get heavy again and the shoulder felt OK. Ended up at 285, failing at 305.

WOD
21-15-9
Deadlift (315)
box jump (30)
Result: 13:50, but I dropped to 275# DL on the round of 15.
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6/29/15

Rest Day
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6/28/15

Did several things today…first two were testing my shoulder
Started off trying to get heavy in OHS
Result: 165, failed at 185×2. No pain the shoulder, which is good, but it still feels weak.
Then
Tried dips and jumping muscles ups. First time doing either since early March. Still didn’t feel 100% and I didn’t want to re-hurt my shoulder so I laid off. I did maybe 5 or 6 jumping muscle ups and stopped. If it felt OK I was going to do 30 burpee muscle ups, but that didn’t happen.
Then
Strength and conditioning class
3×8 back squat (225) super set with
sled push (135) about 40 feet or so
Then
3×8 back squat (225) super set with
Box jump overs (24) – 7 boxes lined up, jump over in succession
Then
100 banded rows (feet against the rig, legs straight, with green band)
Then
5×3 push press (135, 185, 185, 205, 205)
Then
max effort push press at 135 – 16 reps
Then
3×25 KB “bench press” – laying on floor take a 70# KB and press using both hands in a bench press motion
Then
100 situps
Then
5×3 power snatch (135, 145, 145, 155, 155)
************

6/27/15

Rest Day
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6/26/15

WOD
“Helen”
3 rounds of
400m run
21 KBS (55)
12 pullups
Results: 10:37 – 13 seconds slower than my PR. I knew I was in trouble when I felt thirsty on my first 400m and felt my biceps of all things on my 1st round of 12 pullups. I had to break up my pullups on the 2nd round. I guess I didn’t drink enough water – worked out at 4:30 class.

Extra
3 sets of max effort bench press with 55# KBs (tried 55s + 35s and couldnt even move it!)
3 sets of max effort strict press with 35# KBs – hold for a count of 3 at the top of press
************

6/25/15

Warmup
20 of each of the following with PVC: squats, high hang squat clean, front squat, squat clean

Strength
Starting at 50% perform 1 squat clean EMOM. Add 10# every minute until failure – twice
Results: not a good day. I failed at 215 once before failing at 235 twice. Just not my day.

WOD
4 rounds of
200m run
10 clapping pushups
15 deadlift (275)
20 situps
Results: 19:09 – deadlifts got real heavy
************

6/24/15

Warmup
A game of med-ball musical chairs followed by the PVC work to open the shoulders and squat.

Strength
Take 10 min to find max snatch balance
Result: I got 145 and failed at 165 a few times. I am happy with that because my shoulder felt good. It’s been a few months since I did anything like this with my shoulder.

WOD
AMRAP15
10 strict press (95)
10 tuck jumps (touch your ankles in the jump)
10 back squat (95)
100m run
Result: 7+20 reps
************

6/23/15

Warmup
3 rounds of 5 pullups, 10 pushups, 15 situps, 20 squats

Strength
5-3-1-1-1 back squat
Result: I’m convinced that if I don’t lift heavy in a squat often (a few times a week) I lose quickly. I went 245×5, 265×3, 285×1, 295-F…barely even attempted it. Then time ran out for class to start so I didn’t make another attempt.

WOD
100 KB snatches for time (70)
Every 20 snatches perform 10 burpees, including after your 100th snatch
Result: 12:33
************

6/22/15

Rest day
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6/21/15

Rest day – walking golf for Father’s Day
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6/20/15

WOD
Griff
Two rounds of
Run 800m
Run 400m backwards
Results: 17:11 – running backwards for that far was hard
Then
Bear crawl from one soccer goal to the opposite – then frog jump back
Results: 6:32
************

6/19/15

WOD
Nancy
5 rounds of
400m run
15 OHS (95)
Result: 18:02 and 2 minutes slower than I did this in March of last year. I need to run more. The running really sucked it out of me.
************

6/18/15

Warmup
3 rounds of 100m run, 10 db press (35), db deadlift

Skill
Handstand work

WOD
1-2-3-4..9-10 UB HSPU
Result: I did 1-9 successfully (although some were not fully locked out…) and failed on 10 3 times and tapped out after about 20 minutes.
Then
1-2-3-4..9-10 UB C2B
Results: about 6 minutes and the set of 10 was chin over, not chest to bar.
************

6/17/15

Rest day
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6/16/15

Warmup
3 rounds of 30 second hang from bar, 5 strict pullups, 20 squats

Strength
Find max weighted pullup

WOD
AMRAP13
13 snatch (135)
26 burpee over the bar
Results: 2+36

Extra
200 flutter kicks (100 per leg)
4 sets of banded squats at 135+bands
4 sets max effort L-sit on rings
************

6/14-6/15

Rest
6/14
Death by…(inc by 2)
Squats: 32, failed on 34 (got 25), 297 total squats
Pushup: 22, 24f…got 6, 138 total
Burpees: 16 & tapped out, 72 total
************

6/13/15

Ran about 3 miles and walked 2 more
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6/12/15

Rest Day
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6/11/15

Visited CrossFit Amplify today
Warmup
Row 2 min, high knees, butt kicks, inch worms, then two rounds of 8 jump lunge and 6 burpees

Strength
15 sled pulls (holding straps with hands). Each pull was about 20 feet. I think I had 400 on the sled for the first 10 pulls and the last five my partner stood on the sled too

Core
Every 2 min, 6 evil wheels (5 sets)

WOD
With a partner
60 burpee box jump overs (switch every 6 reps)
12 partner carries (about 100 feet)
120 HRPU (switch every 10 reps)
************

6/10/15

Visited CrossFit 630 this morning
Warmup
3 rounds of 200m run, 10 pushups, 10 good mornings, 10 double-unders

WOD
“Randy”
75 power snatches (75)
Results: 4:20

Strength
Max bench
290 and stopped. Shoulder felt great but didnt want to push it.
***************

6/9/15

Visited CrossFit Establish this morning….and the humidity…OH THE HUMIDITY!
Warmup
Lots of stretching (especially shoulders and rotator cuff). Then 2 rounds of 4 BTN snatch grip press, 4 back squat, 4 bent over row, 4 straight leg deadlift and 4 OHS – empty bar.

Strength
Every 2 min for 20 min (10 rounds) of:
Hang snatch
Snatch
OHS
Results: first time doing snatches in at least 6 weeks, if not 8. My shoulder actually felt really good! I did 2 @95, 3 @115, 3 @125 and then 2 rounds of power hang/power at 135. Very happy that my OHS at 135 felt good.

WOD
AMRAP8
5 power snatch (135)
10 burpees box jump overs
Results: 4+6

Cooldown
2 rounds of
50m sprint
10m lunge
10m broad jump
***************

6/8/15

Visited Southwind CrossFit this morning
Warmup
20 pass throughs, 3 wall walks with a 5 second hold in the HS, 20 pushups, 20 v-ups

Strength
Push press (I wasn’t sure what they were doing, so this is what I did)
10 @135, 5 @155, 5 @175, 5 @195, 3 @215, 2 @225

WOD
21-15-9 of
Burpees
KBS (55)
Double-unders
Results: 4:24

Extra: 100 lunges
***************

6/7/15

Rest day – 1st day of vacation, long walk in Victoria, KS
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6/6/15

Track workout:
3x400m 1:1 work:rest
2x800m 1:1 work:rest
1×1200, rest 2 min
200m sprint

Results:
400m: 1:55, rest 1:55
400m: 1:49, rest 1:50
400m: 1:53, rest 1:50
800m: 4:18, rest 3:56
800m: 4:35, rest 4:24
1200m: 7:02, rest 2min
200m: 0:42
***************

6/5/15

“Angie”
100 pullups
100 pushup
100 situps
100 squats
Results: 19:20 – 4 minute PR
***************

6/4/15

My back felt so much better this morning that at the last minute I decided to do the squat portion to start the day. I wasn’t prepared and my performance showed.

Strength
Back squat: 5-3-1-3-5
Results: 245, 275, 305-F, 285×1-F, 255

WOD
5 rounds
Bear crawl (about 40 feet)
200m run
10 burpees
Result: 10:12
***************

6/3/15

Back felt much better this morning after a long casual walk yesterday and coaching my sons baseball game…but still not going to lift for a few days.

Was supposed to do an snatch EMOM where you perform 1 lift EMOM and add 10# every minute until you fail twice. Instead, while the class warmed up I jumped on the bike and rode easy for 10 min and when they started the EMOM I rode at 100% for 15 seconds, easy pace for 45 seconds – for 10 minutes.

WOD
10-20-30-40-50-40-30-20-10 – unbroken double-unders
Result: 5:45
***************

6/2/15

Was supposed to do:

Against a 30 min clock
10 rounds of 3 BS @225 and 6 deficit HSPU (45# plates)
In remaining time AMRAP lunges @155

…but my back started to lock up after my last HSPU in the 5th round, so I pulled the plug
***************

6/1/15

Rest Day

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