20150102

Leg day

Cleans, full squat:
5x5 from 95 to 135
3x3 145, 160, 175
Singles until heavy-ish, 185, 205, 215
Played with a landmine for awhile, first time, I like it.
Then...
5,4,3,2,1 of;
95lb TNG power snatch,
Bar facing burpees,
Not for time.

20141231

Ring in the new year

Today I just had to get some work in.

Emom6
5* power cleans, Adding weight each min
75-110
Wait 5:00
Emom6
1 power clean, 1front squat, 1 push press @115
Wait 3:00
Emom3
2 bar muscle ups

20141224

5*5

Overhead squat 5*5 up to 185
Then, Nancy,
5 RFT
400m run
15 OHS @95#
18:14

20141223

Split jerks and FGC

Worked up to a heavy max split jerk,
45x8, 95x5, 135x3, 165x2, 185, 200, 215, 225FLx3, 215, 220FL, 220.

Wistfully regretful, yet accepting of these numbers. I just haven't been doing the work.

Need to get back on track.

Fight Gone Bad (ish)
No 20lb ball, no rower.
Did double unders and 18lb ball to 11ft target.

20141222


Barbell work:


Hang Snatch (from power position): 5 attempts to work to a max single. 135, 150fl, 140, 145flX3.


1X1:00 ME T&G Snatches (full) @ ~60% (85#) of max set in above, goal is to go the

full minute UB as fast as possible.


WOD:


"Elizabeth"
21-15-9 rep rounds of: Power Cleans 135lbs & Ring Dips, For

time.
7:54

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.


At the old HQ, CrossFit MECCA in 2007