20160210

Feeling good.

Warm up.
Burgener warm up.
6 sets of 3 squat cleans, 1 jerk.
95, 115, 145, 155, 165, 170
Emom10
5 muscle cleans, 1 press, 95 lbs
10 double unders

20160209

Yesterday and today

I did some stuff, and apparently I forgot to record yesterday's work.... Let me attempt to reconstruct.
7x3 front squats up to 240
4x8 pendlay rows 185, 195, 225, 245
3x8 low pulley close grip row 140, 160, 180
3x8 Single arm bent over DB row 90, 100, 110
Some accessory pulley Bullshit and cardio.
Today
7x3 back squats, 185 to 260, no belt
3x5 Bulgarian split squat at 120
3x5 good mornings at 170
Three rounds of spin bike ~3:00 and 100 ft of farmers carry Rogue farmers handles +50 lbs each
Then 10 rounds of 1 clean +5 presses with log bar, 10 24 in box jumps, 1 rope climb

20160206

Don't really know what I'm up to

For the first hour I was at the gym I flitted about from one machine to another, 20 min on a spin bike, walking on max incline, recombinant bike, stair climber, lather rinse repeat. Heart rate rather low to moderate, hardly sweating.

3x10 sumo deadline 135, 185, 205
3x10 straight leg deadline 95 across
3x10 bench press 110, 135, 150
5x10 of various pulls pressdowns, kickbacks and nonsense
Ended the misery with 5x5 strict dips.

Whimsical nonsense.

20160205

Some glutes, that's all.

5x5 of
back squats, 185, 205, 225, 245, 255
Good mornings, 135, 145, 155, 165, 175

20160204

Much as Atlas, I shrugged...

Yesterday, 40 min of recovery activity, some might call it cardio.
Ran to the gym about 1 mile,
3 rounds alternating 5min bike with 5min row, ran back to hotel.

Today:
7x3 front squats, 135 up to 235
5x8 clean pulls from pins at knee, worked up to 250
5x8 low pulley close grip row, worked from 100 to 180
5x8 one armed dumbell rows, 75,85,95,100,105
5x5 L pull ups
5x5 shrugs, worked from 200 to 300

5 min walking on max incline to cooldown

20160202

Work

...and other four letter words.

10min on machines to warm up

5x8 sumo deadlift, 135, 185, 225, 275, 315
Last set petered into singles.
3x8 bulgarian split squats 95, 115, 135

Super set 3x8 of incline bench (115) and flat bench (135), no rest.

Super set 3x8 or dips and push ups.

EMOM12
2 ground to over the shoulder 90lb DBall
50 ft farmers walk w/50lb dumbells
2 burpee over the box jumps 30 inch

5 rds
~75ft yoke walk, +50lbs
1 15 ft rope climb
1 muscle up

20160201

SoCal

Exiled.  Miss my babies.

5x5 or 5 second pause back squats, 115, 155, 185x3
3x8 good mornings, 115 across, hard work on flat back and full depth

7 rounds, on the minute:
Yoke carry, empty, 7m down, 7m back,
Log clean and 3 push presses

10:00 climbing stairs


At the old HQ, CrossFit MECCA in 2007