dec 20, 2011
71 comments
12/20/2011
Mosa's PB and Martin's virginity is broken with the AirDyne
(2:15-3:15 simply classic, and last 30 sec as well - listening to these guys in their native tongue makes me want to ski across the desert somehow and shoot things, love it)
function
for reps:
AMRAP strict chin ups in 5 min
rest 30 sec
AMRAP Wall Balls in 4 min
rest 30 sec
AMRAP Sit Ups anchored in 3 min
rest 30 sec
AMRAP Double Unders in 2 min
rest 30 sec
AMRAP push ups in 1 min
being
part 1:
A. Power Clean Cluster - 1.1.1.1.1.1; rest 90 sec x 3 - 10 sec b/t reps
B. Push Press x 1/Split Jerk x 1 - 5 sets, build per set; rest 90 sec
C. KB Snatch - 5 min amrap - 2/1.25 pd - try to get equal reps/hand
rest as needed
part 2:
Row 20 sec @ max effort
rest 2:40 x 6
(HS walk practice 10 min)
Row 20 sec @ max effort
rest 2:40 x 6
will
A. Snatch - doubles @ 90% effort; short rest on ground; rest 1 min x 3
B. Snatch Balance - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 2 min b/t sets
C1. Standing Press @ 12X2; 3-4 x 3; rest 2 min
C2. Pronated Medium Grip Chin Ups weighted @ 22X0; 2-3 x 3; rest 2 min
D. DB back ext's @ 4022; 5-8 x 3; rest 2 min
post notes to comments
being
part 1:
A. 155, 175, 185
B. 155, 165, 175, 185, 195 (10# push press PR)
C. 45 (20R/15L)- first time doing kb snatches @ 2 pd so it was a bit rough, but got in a groove towards the end
no time for part 2 today
A. 80kg all sets, felt awkward today. Stuck with my "thruster death grip". Damn hands, just release the bar!
B. 70kg, 80kg, 85kg, 90kg, 95kg (f) - not happy with this.
C. 81@32kg KB, first 50 without setting KB down switching hands at 10/10/10/10/5/5. 50 done@2:15-2:20, then I got tired and grip started to give away...
Only now did I see there was a part 2...
Martin
Don´t forget you got your own torture-chamber at home!
Function
300 FY?
206 cals (pb)
My goal was 200, aaalmost 207 cals (1241 cals/hour on average). I´d like to call it "as many cals as possible in 10 min" because there was no way in hell I´d try to do 300. Previous pb was 184 cals in a comp day 5th september 2010.
Thoughts
1-2: Maybe 1300 cals on average is a good idea
3-4: Maybe not
5-6: 200 will be hard
7-8: My legs is starting to hurt. Thankful I got a few cals ahead of 200 on average.
9-10: Martin is screaming in my ear. Technique is falling apart but being able to row faster anyways. Thank you Martin!
Being
A. 215
B. 185/205/215/225/235
C. 71
@ Martin
Funny you say that about releasing the bar. I realized this morning that if I gripped the bar too tight it affected by second pull. I have the best lifts when I am barely holding on to my thumb. It helps me get my elbows through quicker too. Nice job on the KB snatches.
Being
A. 185/195/205
B. 165/175/185/195(f)/185(f)
C. 75 reps
+
5 min rest
1:23
1:24
1:24
1:24
1:24
1:23
-sort of like HS practice x 5 min
1:24
1:24
1:23
1:24
1:24
1:26
Push press is the limiter on B. The jerks are easy. Long arms are helpful on the row but makes it difficult to get leverage on overhead movements.
Will - Dec 17th
Part 1
A. OHS 170, 170, 170, 185, 190 - felt better each set, but fighting some shoulder pain.
B. SB up to 195, felt way better then last time...but far off from what I should be able to do.
C. 135, 135, 135, 155 - not too bad, feet landing a bit wide.
rest 10 min
Part 2
All sets complete. Row pace about 1:36-1:40, HS walk practice not so good. BJ's 16-18/rd.
Overall felt good yesterday, despite having a strain or something in my right front deltoid. Recovery seems to be very good lately too.
Will be hitting up 300FY on Thursday.
Great Video- although i dont speak a word of Swedish, im pretty sure i heard Mosa say "Fuck@ and "Shit" post 300 FY... Letting me know the language of pain is in fact unoversal!
Great work dawgs!
* universal
The aftermath of todays, if your care to listen to more IKEA (Heavy Evy where are you!?). Thankfully I didn´t have to do it on Mosas airdyne but it still sucked: http://vimeo.com/33967256
Making the jump from Being into Will
I was hoping to do the will workout this morning, but when I woke up I was still very very sore in the quads and low back from the competiton Sunday. I ended up just moving around and doing light technique work. Things felt better after moving a bit and foam rolling for awhile. I hope to feel somewhere in the neighborhood of 90% tomorrow and then maybe 100% Thursday. I am looking forward to getting after it in the coming months!
being
a. 115# for all
b. 85, 95, 115, 125, 130 missed the pp, got the jerk
c. 25 ea. arm.
Being
A. 195, 200, 205
B. 155, 165, 175, 185, 195
C. 50 (25L/25R)
First time doing KB snatch with 32. Come to think of it, only maybe my third time doing them at all. Focused on form and not tearing anything, took about 2 minutes to start to really get good extension. Part 2 tonight, hopefully.
Being
A. 95-105-110(3) (finished the set @ 105)
B. 95-100-105-110(failed first PP but got it the second time -- 5# PR) - 115(f)
- I felt incredibly weak today, especially overhead
C. 38 @ 1 pood, equally split between arms
Part 2 later today
I'm down in FL for the Christmas holiday so I will be doing a lot of nature workouts outside and getting creative.
Today:
5 sets
20 ring pushups
20 picnic table box jumps
20 leg levers on picnic table
rest 2:30 between each round
rest 10 mins
5 sets of 50m banded resistance sprints
May hit some pool work later. Keep working hard dawgs.
"will"
A. 155 for all sets. Can Power snatch more right now but I need the work with full snatch so all reps were full snatch. Felt good.
B. 125x2, 135x2
C1. 125,135x3,140x3
C2. 60,65,68 all for 3 reps
D. 15lbs . Wow this tempo was brutal.
Function
Pullup 42
WB 55
Situp 77
DU 62 ___ coordination difficult for these
Pushup 42
Will
A. 185#(2) x 3 sets. Felt good and fast. Been working on speed under bar, feel like im getting better
B. 180# x 2 sets 80%; 190 x 2 sets 90%
C1. 155#(4), 160(4), 165(3)
C2. 75#(3), 80(3), 90(3)
D. 30#(8), 35(8), 35(8)
Good session today!!!
A. 155,165, 175x1 failed on second after several attempts
B. 135, 155, 165, 175
C1. 135, 155, 165..... 3 reps on first 2 sets, 2 reps on last
C2. 63#, 78#, 78# 3 reps each
D. DNF due to time restraints
Oops... My part 2 was in meters, set to 20 sec "single time" on monitor.
Being
A. 155,175,185#
B. 155,165,175,185,195
C. 66 5/hand throughout. Too much rest not enough go.
5 min rest
Part 2
20 sec row sprint distances ranged from 121 to 125metres with 45strokes/min and resistance at 10. Felt good throughout.
First time doing handstand walks. Not pretty but better than swimming. Found out that if I felt like I was nearly falling over backwards I could cover more ground. Controlled falling.
Will
completed at Cincinnati Strength and Conditioning with Stephen Flamm
A. 225, 235, 235(missed 2nd barely, regripped and hit a 3rd)
----found me new 3reps snatch
B. 255,275
C1. 185 for all
C2. 55lbs for all
then i just did a bunch of MU practice. also ran a couple miles this morning
@ Matt
I agree, the language of pain, suffering and frustration is universal!
Being
Due to lack of time and logistics i shortened part II and did it in the morning
Part II
115 m, 119 m, 118 m, 116 m, 116 m, 115 m 114 m, 114 m , 111 m, 113 m, 112 m, 113m.
Skipped the handstand walk. First time I achieved rowing under 1.20/500 m (set 2 and 3). Is that a PR???
Part I
Done as part II in the evening (10 h rest between)
A. 80 kg, 85 kg, 90 kg - Insane that i did 6 reps on 90 kg. Happy!!!!!
B. 70 kg, 80 kg, 85 kg, 90 kg - quit there. My body isn't suppose to handle 90 kg, but did, so called it a quit!
C. 64 with 32 kg (Martin, its insane to do 81, good work brother!!)
Here is the power clean cluster with 90 kg http://www.sportwire.se/uppland/uppsala/uppsala/boxning/video/pr-sannolikt
Did 300 FY from Sunday
Thoughts...didn't have any. I put LMFAO on my
iPod, and I just strolled right along.
143 cal
Nice having ROBO in the gym recently!
Being
A. 125-130-135
B. 85-90-105-110-115 (PR by 15#...RAWR)
C. Used 35#, 61 reps
+
Only did first three rows due to some lower back and neck discomfort.
101-100-95
Plated with handstand walking. Getting better!
Being:
Part 1,
A. 185 / 205 / 215
B. 185 / 190 / 195 / 200 / 210
C. 63 reps (5 / arm up to 60 then singles)
Part 2:
Worked out with a friend of mine and did his programming instead.
Moderately heavy deadlift: 4 sets of 5 @ 205.
Function:
31 Chin Ups
60 Wall Balls
76 Sit Ups
56 DUs
32 Push Ups
BABS been a pleasure ill be back down tomorrow to throw some weight around again. might actually do some conditioning hahah.
Although coach would be proud i finally realized my Athlete essance. I am good at one thing and one thing only Being Strong. i am just going to focus on that and maybe ill step up to the platform some day soon.
Being, part 2
119m, 120m, 121m, 121m, 122m, 122m
no handstand walk, put my kids to bed instead
119m, 122m, 123m, 122m, 122m, 121m
Function -pm
Pull up 52 (lots of singles)
Wall ball 84 (good depth)
Sit up 85 ( tricep to knee cap)
Double under 75 (didn't count attempts, should have!)
push ups 42(chest to deck, ended up in triples)
Will:
A. 205
B. 185x2, 195, 205
C. 155, 165, 185 all 4 reps
D. 55, 75, 90 all 3 reps
E. 15lbs, 5 reps each
Experiencing pretty bad doms...wasn't going to workout but after warming up wth class fet ok...we'll see how I feel tonight.
Being 5'10.5" / 157lbs
A. 155,175,165#
B. 145, 155, 165, 175, 185
C. 66 - 10/hand throughout. Used 20kg KB
Part 1:
A. 215, 220, 225
B. 185, 195, 205, 215, 220
C. 79 (40L/39R)
30:00 rest
Part 2:
127, 127, 128, 128, 128, 126
10:00 practice complete
125, 126, 125, 126, 125, 127
Would have liked more rest between parts, but schedule didn't allow it today. Freestanding handstand comfort/stability need more work before I can think about walking...
Being
A: 115, 125, 135(2)125(4) - had to drop weigh after failing
B. 95 - 115 - 125 - 125 - 125
C. 63 35# KB
Will hit part 2 later today
First of all, wicked video DAWGS !!
Today I did some self invented super quick warm up and then the 300 FY. I only had 20 min in the gym. Amazing how crossfit can kill you in zero time. Love it!
3x
30 DUs
20 air squats
20 kb swings @ 16 kg
3:37
300FY on C2
198 cal, 2714 m
function
chin-ups: 47
wall-ball: 86
sit-ups: 74
double unders: 124
push-ups: 35
total: 366
"will"
A. 225, 231, 235, 245(PR) for a double
B. 255, 288
C1: 155, 176, 185(f)
C2: 70x3, 90x3,
D. Reverse hyper- 8@110#, 8@110#, 8@110#
Held back on snatch- felt like I could've hit a PR squat snatch
Snatch balance felt kinda like shit..weight felt very heavy.
-shoulders were very fatigued-pressing was ok
Being dec 17 performed yesterday
A. Completed with 87,5 kg
B. Took it a bit easy since I'm working on technical aspects of the lift. 60-70-80 kg
5 set of
15 pull up
20 wall ball
25 DU
First two sets I missed UB on DU otherwise UB
1:26-1:28-1:21-1:20-1:16
Found my butterfly kipp today, wonderful, really speeds up the pullups, all sets of 15 unbroken and felt easy
Will
A. 165/170(failed 2nd, made 3rd)/175(same as 170)
B. 165x2/185x2 - light and fast
C1. 165/165/175 x 3
C2. 53/62/70 x 3
D. 35x8/44x8/53x7
Pressing strength has been shitty lately. Gotta check scapula strength again. On a positive note, snatch is increasing nicely.
A. 195
Felt good had more but played it conservative
B. 185 205
Felt heavy but got through it
C. 155 4 reps all sets
Felt good all at tempo probably good for 165 175 or so
C. 90 100 110 3 reps all sets. These felt great and strong
D. 35 lb felt awkward at the tempo. 8 reps 3 sets
Being:
Part 1:
A. 185, 195, 205
B. 165,175,185,195,205 (I tried 215 wouldn't go)
C. 36 reps (18 each arm)
I took my time as I am quite leary with KB snatches, first time with the 32 kg too. Glad I didn't hurt anything.
Try to get Part 2 later.
10 minute test on Jacob's Ladder
1015 ft
This was tough, but I'm not entirely sure I had the belt configured right. Not nearly as bad as an AirDyne. Always wanted to try this machine, so another thing off the bucket list.
Function
Subbed ring rows for pull ups and plank holds for sit ups.
Ring rows: 38
Wall ball: 65
Accumulated plank hold time: 1 min 55 sec
Double unders: 114
Push ups: 15
Being
Part 2
-played around with damper setting a bit, which is noted after meters for each set
104/6
100/6
(for those first 2 I just rowed and tried to note where I was @ :20 and not count extra meters it accumulated, but I don't think I did that successfully, as I then switched to setting it to :20 and having it count down for me)
92/6
93/6
92/6
95/8
93/8
95/8
94/8
94/8
96/10
94/9
- These all felt good and felt completely recovered by the time rest was over. Really tried to hit 100m on the last few sets but just couldn't get there. The first couple seconds always feels kind of wasted as I try to get started with the first couple pulls.
Still got a head cold. I'm taking another rest day.
Def heard fuck and shit from Mosa. Agree with Baird, pain is universal!
(the language of)
Being
Part 1
A. 125, 135, 140# - wasn't sure what weight to use on this one. Should have tried #145 though.
B. 105, 120, 130, 135F,125, 130# - actually had a PR on the PPress (old PR is 125#)
C. 58 - used 35# KB (too much rest the first two minutes, alternated 5 reps per arm)
Part 2 right after
Row 1
98m, 97m, 97m, 97m, 96m, 96m
HS practice (soooo much fun!!!!) - longest was about 10ft which is an improvement from 0!! :)
Row 2
98m, 97m, 92m (then lost my rower to the next class)
Had an awesome workout today, really enjoyed it.
Will
A. 160
B. 165x2, 185x2
C1. 175(4), 175(3), 185(3)
C2. 80 all sets of 3
D. Subbed RDL 3x5 @ 215
Wish I could snatch as much as I strict press
Being
make up
300fy-149(did worse than last time) ugh!
Being Today
Thank you Crossfit Nasti-a good day!
A.95/105/115
B.75/95/105/115/125
C. 60
92/94/94/93/94/78(operator error)
completed HS practice-fun!
92/95/94/96/0/92(missed a set)
Still trying to find that strength for pulls on rows-will continue to work with different styles
*Babs-gave us some good suggestions on rows and hand stands.
Will
a. 165
b. 175 for all
c1. 155 for all
c2. 40 lbs only weight I can strap to myself plus broke my favorite belt doing so
d. ran out of time
40/6'2"/203
Will:
A: 95-95-95-100x-100kg (1) - 220# needed longer than a minute to hit the 100. Decided to hit a single.
B: 70-75-80-85-90(1)-95kg(1) - 209#
C: 75-80-85#(1) - last round was heavy but got one. Lost midline and dj power mentally for another rep.
D: 80-90-90# - (4/3/2)
E: 60-70-25# - started way heavy for tempo. Didn't want to risk crippling myself on the last round so back her down.
Dec. 13th
Will
will
Airdyne
30 sec @ 90%
30 sec @ 50% x 10
+
5 min @ Z1 light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10
+
5 min light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10
Was at the station today had to do on an elliptical. Got a great sweat going. The 30sec@50% were difficult to not over breathe and fatigue myself.
Being
Part 1
A. 155, 165, 175
B. 145, 155, 165, 170, 175
C. 38 w/2 pood (did all singles, didnt try to push it too hard as 2 pood felt real heavy)
Part 2 (2 hours later)
466, 492, 466, 453, 441, 441 (watts)
10 minutes of handstand practice
441, 441, 429, 441, 429, 429
Being
A. 185/ 195/ 205
B. 165/ 175/ 185/ 195/ 200*, (F) Jerk- PR for push press
Rest 1 HR to coach a class
C. 24 reps - 14R/10L- Need more work with these. Went slow and tried to work on the technique.
Rest 5 min
Part 2
116/ 116/ 115/ 116/ 110/ 115 meters.
Shut it down after this first set. Was lacking motivation and felt really sluggish and tired. Maybe should have taken my recovery shake after finishing A, B on part 1? Felt like a hit a wall mentally and physically during the KB Snatches. Knew I wouldn't be able to complete two sets of the rowing. Onward
Being
Had deep tissue massage yesterday and managed to sprain my right wrist, so did modified quite a bit today.
A. Deadlift instead. 145, 155, 165
B. Weighted strict chins, 20lbs. 5 total, 30 sec rest in between
C. Only used 15 lbs due to wrist and took it slow Total: 40
Rest 10 mins then:
Rows. 95, 100, 100, 100, 100, 98.
Only got through one set.
And now lots of stretching....
Will:
A. 225#, 230#, 245# PR for a double. Felt good.
B. 230#, 255# (felt weird. missed on first set)
C1. 185 (2), 175 (3), 175 (4)
C2. 55#, 55#, 80#
D. 25# plate, these felt great! I miss the posterior work, glute ham raises, reverse hypers, etc.
Being:
Part 2:
116,116,115,116,114,114
10:00 handstand practice - I think I have another goat to work on
115,115,111(the rower came off the mat),115,114
Felt pretty good tonight
m/28/167
WILL
A. 185 *felt freakin awesome
B. 185, 205 *really easy this time around
C1. 135, 155, 165(3 reps)
C2. 55, 75, 85
D. 25# 8 reps each set *easy
Really pumped about today. I felt fantastic the whole time, especially with the Snatch work, it's really improving.
Function:
p.u 55
wb 75
s.u 100
d.u 56
p.u 67
total 353
Being
Power Clean: 95/105/115
PP-Split Jerk: 75/85/95/105/115 (failed on split jerk)
KB Snatch: 35lb 50 (25 each arm)
Row: 95/98/96/95/95/95
HS walk practice: complete
Row: 90/97/99/97/94/95
I need to work on overcoming my fear of split jerks. The heavier the weight, the more my back leg does not want to bend....
Being:
Part 1 only.
A: 185, 190, 195
B: 180, 190, 195, 200, 205(f)
C: 27/ arm (rough)
1000m row and 200 dbl unders for fun :)
Lk
Will:
SNx2: 195
SnBal: 165-165-195-205
Press:135x5-155x5-175x2
PU:90X3-90X3-100X3
BackEx:45-55-55 x8
Being
Part 1
A. 185, 195, 200
B. 155, 165, 175, 180, 185 failed PP
C. 29 (15L, 14R) Struggled with form KB smashing forearms was the limiting factor
Part 2
117, 118, 118, 117, 116, 117
Handstand walks are getting much better
116, 116, 117, 115, 116, 115
Being
Only part 1
A 90kg across
B 80kg, 85, 90, 95, 95kg
C 40 reps - mostly felt awkward, form deteriorating somewhat towards end.
Being
A. 185/185/195
B. 155/165/175/185/195 (10lb PR in the push press)
C. Skipped
Row: 117M / 115 / 115 / 117 / 115 / 117
Handstand practice: 10 Min
2nd row: not enough time
@Lindsay
"I need to work on overcoming my fear of split jerks. The heavier the weight, the more my back leg does not want to bend...."
There should not be any increase in leg bend as the weight gets heavier. Check out Aimee's jerk workout here:
http://performancemenu.com/media/video/video.php?videoID=49
That should read that there should not be any increase in back leg bend as the weight gets heavier.
Being
A. 90 kg all three times. Didn't really feel that rough but my thumb is still bad so can't do hook-grip.
B. 80/90/100/110/110. I guess that's a PR in push-press.
C. 67 reps @ 32 kg.
Part 2:
Only did one "set" at the rower due to time constraints. I didn't have any pen to enter my results but first four were 130-135, last two were 125-ish.
I tried to do free handstand. Still unable to.
Bieng
Power Cleans- 185, 225, 225
PushPress/PJ Cluster- 185,195, 205, 205, 205
AMRAP KB - 79 total , alternating arms 1.5 pd
Will Row in todays AM workout. due to time contraints yesterday
being
at globo in MT, so had to mod a bit
A. 175, 185, 185
B. (power cleaned up) 165, 175, 185, 195 (f pp, made jerk), 185
C. 5 x 10/arm kb snatch @ 20kg (heaviest they had); little to no rest
no rest
Row 20sec: rest 2:40 x 6 (screen was messed up so no numbers)
10 min hs walk practice (getting better!...nice little turf area at the gym)
No time for last 6 intervals
Glad to fit this in!
Made up Being from 12/20
For the foreseeable future, Chelsea W and I will be 1 week behind due to schedule.
Part 1
A. 165/185 Fail on rep 6/185 fail on rep 4
B. 135/155/160 fail on push press/165/170
C. 17/arm at 1.75pood(62#) in 3min DNF
Junk. I don’t normally struggle with 185, but it just felt like garbage. Footwork was sloppy, and my finish was pretty lousy.
The push presses felt OK until I got to 160, and my elbow was just feeling weak and tight. On the last 2 sets I did Push Jerk x1/Split Jerk x1. Jerks were smooth and easy, The one thing that felt good today.
KBS were a mess. I could not put the pieces together, and my elbow started to hurt. No grip strength at all. After 3 minutes, I decided to live to fight another day.
Part 2
111m/116m/111m/110m/110m/110m
I was mentally off by the time this rolled around. I just wanted it to be over.
Spent about 5 or 6 minutes, just kicking up and trying to get stable. I don’t trust my elbow again yet, and this was more about working through THAT than anything else.
Did not get to do the 2nd set of rowing due to time constraints.
Generally a sh*tty outing for me today. Might have been the Christmas wine, or I just could not get my head right.
There is good news, tomorrow, I get to go back to the gym and train again.
Back in the fight!