20141218

Show up, do work.

Emom 5: 2 power snatches @115
Emom 5: 2 power clean and push jerks @150
Emom 10: RDS of Cindy
Emom 5: 2 hspu, 4 pistols, 6 t2b

20141216

Partner WOD

Nothing cooler than a good partner WOD.

5*1 clean and jerks @185

Then one man works, one man rests, for four rounds, afap:
5 bar muscle ups
10 burped box jumps
Goal was for each to give the other as little rest as possible.

20141215

Nothing since black Friday....

Well, actually there might have been a single WOD since, but I took a solid 10 days post vasectomy to recover.

Yes, post vasectomy, but training continues.

Today:
5*1 snatch from blocks right below knee @130
5*2 pause front squats, two count at bottom.
3rft:
9 power cleans @135
15 strict ring dips
6:08

20141125

Brace yourself. Turkey is coming.


Barbell work: ~15:00

 

1) Power Snatch: 5x1 worked up with 1:00 rest 145, 155, 160, 165, 170

 

2) Power Clean & Jerk rest no more than 1:00, worked up 165, 185, 205, 215 miss, 215 miss

 

Strength: ~10:00

Do both back to back, rest 1:30 after; 

a) 4X5 Front Squats @ 185
b) 10x C2B pull ups

 

Conditioning workout

 

1) 4 rounds of:

 

Row 200m

15 Burpee over Rower (jump over the rower slide)

Rest 1 for 1 between rds.

10:04 total
 

*Rest as needed between #1 & #2.

 

2) For time:



15 Power Snatches 115

15  HSPU

10 Power Snatches 135

10 HSPU
5 Power Snatches 95

5 HSPU
7:14

20141124

I doth rest too much

1a) 5*3 Pause backsquats @185
1b) 5*3 tempo ring dips

3rft:
10 barbell box step ups @95 lbs
10 toes to bar
10 push presses @95lbs
1:00 rest
9:04

2a)3*2 archer pushups per side on rings
2b)3*5 single arm bent over dumbell row @50lbs

20141113

Zimmerman

Complete as many rounds as possible in 25 minutes of:


11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


9 rds +11 pull ups RXed

20141112

Do work.


1) 5X1 Hang Snatch – work to a max for the day, rest as needed
145,155,165 FL, 165 FL, 160


2) 5X1 Hang Clean & Jerk – work to a max for the day, rest as needed
185,195,200,205,210FL, 210 Ugly


WOD:
9-7-5 reps for time of:
4 inch Deficit HSPU
Front Squats 135#
Lateral Burpees
7:11

At the old HQ, CrossFit MECCA in 2007