MetCon

Tuesday, January 31, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump rope - singles, drills, doubles (not going well today)

WOD prep - box jumps, front squat - 45#, 95# row for a minute

MetCon

5 rounds of 3 minutes to complete

10 Front Squats 185# - scaled to 95#
10 Box Jumps 36" - scaled to 24"
Row for max calories

Rest 3 minutes between rounds

This was an interesting workout that I scaled appropriately.  I could do the squats without racking the bar.  I finished each round of squats in around 40 seconds.  The box jumps were really tough after the front squats and I was typically left with around a minute to row for calories.  I ended up with 15, 14, 12, 12, and 11 calories for the 5 rounds.  3 minutes was the right amount of rest.

Finished with mobility - wall squat, couch stretch

50 minutes total workout.

Shoulder to Overhead

Friday, January 27, 2017

Aspire Fitness

12:30 PM

Row for 5 minutes, 1000 meters

Shoulder to Overhead (Strict Press)

Warm up with 45# and 65#

3-3-3-3-3

85#, 95#, 105#, 115#, 115#

Bench Press

8x95#
6x115#
3x135#
3x135#

Pull-ups

3-3-2-2

Kip Swings, knee raises, toes to bar - worked on this for about 10 minutes

50 minute total workout

Handstand Technique

Thursday, January 26, 2017

Aspire Fitness

11:00 AM

Warm Up

Jump Rope (6 sets of 10 doubles), KB halos, rotator cuff activation, bear crawl, crab walk

Handstand Technique

3 rounds

3 Handstand kick-up and hold
3 Wall walk ups

then

5-4-3 HSPU with feet on box

Pull-ups

3-3-3-2-1 strict pull-ups

4 x 15 air squats

weighted pull-ups

2 x 10#
1 x 25#

Finish with some knee/leg raises

1 hour total workout

Squats

Wednesday, January 25, 2017

Aspire Fitness

9:45 AM

Warm Up

Jump Rope - 8 min, singles, drills, doubles (5 rounds of 10), air squats, down dog, up dog

Squats

EMOM 6 rounds of

4 Front Squats
8 Back Squats

Goal weight was 60% of 1RM.  I conservatively went with 95# and this was still a tough couplet.  I could typically get the sets done in 15 to 30 seconds and had a chance to catch my breath between sets.

Metcon

40 Plate Ground to Overhead (GTO)
30 Double Unders
20 Burpee Bar Muscle Up
30 Double Unders
40 GTO

Rx was 45# plate.  I used a 25# plate, subbed 2x single unders and did jumping chest to bar pull-ups instead of bar muscle ups.  It still took me 11:24 (versus 15 minute cap).  I was moving pretty quick through the whole thing.  The jump rope was not bad, the GTO and Burpee Jumping Chest to Bar sucked.

Finished with mobility - wall squat, couch stretch

50 minute total workout

Deadlift

Tuesday, January 24, 2017

Aspire Fitness

10:15 AM

Warm Up

Jump Rope (8 min), Wall Squats, Squat against wall, arm circles, down dog, up dog, bear crawl

Handstand Technique

3-2-1 of Handstand Kick-up and Hold, Wall walk-ups

Deadlift

5x135# Romanian

5x135#
5x185#
3x225#
3x225#
3x225#

50 minute total workout

Snatch Balance

Sunday, January 22, 2017

Aspire Fitness

12:50 PM

Warm Up

Jump Rope (8 min), Wall Squats/OH Wall Squats 30/30, Box Jumps 2x10x24"

Snatch Balance

3-3-3-3-3

45-45-45-45-55#

Pistol Progression

3x5 each leg to 20" bench

Walking Lunges

20 yards unweighted
10 yards + 20# curl bar OH
10 yards + 30# curl bar OH

Pull-ups

5-4-4-3

1 hour total workout

Back Squat

Saturday, January 21, 2017

Aspire Fitness

10:15 AM

Warm Up

Row (5 min), Air Squats, Sampson Stretches, Arm circles

Back Squat

8x45#
8x95#
5x135#
5x155#
3x185#
2x185#

Handstand Technique

3-2-1

Handstand Kick-up and Wall Walk

Feet on box HSPU Progression (4-3-3-3)

Pull-ups

3-3-3-2-2-1

50 minutes total workout

Paul

Friday, January 20, 2017

Aspire Fitness

11:00 AM

Warm Up

30-20-30, Sampson Stretches, Hip flex, Downward Dog, Up Dog, Jump Rope (singles, drills, doubles)

Set up stations, 100 yards, KB and Box

Paul

7 Rounds for time of

100m sprint
19 KB Swings (2 pood)
10 Burpee Box Jump Overs (24")

I scaled this to a 30# KB and and 18" box and while a good hustle, sprint would be a stretch.

I finished the first round in 3 minutes and took a 3 minute rest and then just started going on the 6 minute mark although I finished rounds between 2:55 and 3:15.  My overall time was 39:15 and I was very pleased with that as my original plan to only do 5 rounds was canceled and I did all 7.

Finished with 10 pull-ups

3-2-2-2-1

1 hour total workout

Back Squat

Wednesday, January 18, 2017

Oracle Gym

11:20 AM

Warm Up

Sampson Stretches, Hip Hinges, Arm Circles, Bear Crawl
Jump Rope - Singles, drills, doubles with beaded rope

Handstand Technique

3x wall walk-ups
3x handstand hold against wall

Back Squat

5x95#
5x115#
5x135#
5x155#
3x175#

Pull-ups

Kipping Pull-ups 4-3-3-3-2
Lower for 3 count 3x

40 minute total workout

Squat Cleans

Monday, January 16, 2017

Aspire Fitness

3:25 PM

Jump Rope - 5 min

Box Jumps

10x18"
10x24"
4x3x30"

Handstand Technique

3-2-1

Handstand Kick-ups
Wall Walk-ups

30-20-30

Squat Cleans

5-5-5-5-5

45-65-65-75-75#

Front Squats

3x4 @ 95#

1 hour total workout

Filthy Fifty

Sunday, January 15, 2017

Aspire Fitness

9:50 AM

Warm Up

20-20-20, went through setting up stations

Filthy Fifty

50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings 25# (Rx was 35#)
50 Lunges
50 Knees to Elbows
50 Push Presses (45#)
50 Hip Extensions (Sub Good Mornings 45#)
25 Wall Ball Shots (20# to 10') scaled down from 50
25 Burpees (scaled down from 50)
100 Jump Rope (scaled from  50 doubles)

I finished in 40:49, which was slower than last time, but I was pleased with being able to train across a broad time domain.

Compare to 20151202 (37:15)

1:00 total workout.

Snatch

Saturday, January 14, 2017

Tru Fit

9:45 AM

Warm Up

30-20-30, Box Jumps 10x18", 10x30"

Snatch

Burgener warm-up

3 rounds of 3 sets at 65#;  I was planning on going right into a squat, but was often doing a power snatch followed by an overhead squat.

Metcon

10-9-8-7-6-5-4-3-2-1

KB Swings 30#
Walking Lunges R/L = 1
Abmat Sit-ups
1/2 dips (5-5-4-4-3-3-2-2-1-1)
Air Squats

I scaled the workout from 72# KB, weighted sit-ups, the appropriate quantity of dips and jumping squats.  This was pretty tough, but I felt like I maintained good technique.  I finished in 18:33.

1 hour total workout

Back Squat

Friday, January 13, 2017

Oracle Gym

11:45 AM

Warm Up

Jump Rope singles with beaded rope, 90s, 90s, 60s and some doubles, 10 unbroken

30-20-30 utilizing wall squats

Back Squat

8 x 95#
8 x 135#
5 x 155#
3 x 175#

Pull-ups

3-3-2-2

Handstand Technique

3 kick ups and 3 wall walk-ups

Pull-ups

4-2-2-2

45 minute total workout

Hang Power Clean - Deadlift

Thursday, January 12, 2017

Oracle Gym - Coach Jonathon

11:30 AM with Sameer, Jen, Donna, Fabby, Zach and Chelsea

Warm Up

Foam rolling, static and dynamic stretching

Hang Power Clean

warm up with 65# then

3-2-2-1-1 @ 95, 135, 145, 155, 165# (PR!)

Not getting under the weight as it gets heavier

Deadlift

10-8-6-4 @ 135, 185, 235, 255#

This felt pretty good.

Clean & Jerk

Wednesday, January 11, 2017

Oracle Gym

11:45 AM

Jump Rope

15 minutes of singles, drills and doubles, got 10 unbroken

Handstand Technique

Kick-ups, Wall Walk-ups, HSPU to 9" and 6" block, lowers to 4" block

HSPU progression with feet on bench (5-3-3-3-3)

Clean and Jerk

Warm up with 30-20-30, light deadlift, light front squat

Dropping into a full squat with each rep

5x65#
4x75#
3x85#
2x95#

These felt really smooth.  I took a reasonable break and reset between reps.  Focus was on speed and stable positions.

Overhead Squat

January 9, 2017

Oracle Gym

12:20 PM

Warm Up

Jump Rope, 30-20-30

Overhead Squat

3-3-3-3-3

45#, 55#, 65#, 70#, 75# (2 reps only)

Then did a few sets at 45# and some PVC wall squats.  I wore my regular trainers instead of lifting shoes.

Pull-ups

3-3-2-2-2, these felt horrible

Pistols

5 rounds of 5 reps each side, starting around 24" and dropping to around 20" (flat bench) for the last 3 sets.

50 minutes total workout

Wall Ball Shots - Bench Press

Saturday, January 7, 2017

Tru Fit

9:15 AM

Jump Rope - 5 min

singles, drills, doubles

Box Jumps

5 rounds of 10 reps - 20", 24", 30", 30", 30"

Tru Fit has soft plyo boxes as well as wooden plyo boxes

Handstand Technique

3x kick-ups
3x wall walk-ups
Feet on box HSPU (4-3-2-3)

Rope Pull-ups

5x2 reps

Uneven Monkey Bars

2 attempts (failed both)

Wall Ball Shots

5 rounds of 10 reps - 14# ball to 10' target

Bench Press

8x95#
5x115#
5x135#
3x155#
2x175#

GHD Sit-ups

3x5 reps

1:00 Total Workout

Tru Fit is a nice club, with a lot of space and some fun equipment.  DB go to 130#.  They don't have a rack for CrossFit bar movements.  I still need to check out the Olympic lifting area, which is much smaller than at Aspire.  I still don't care for the front desk staff.  Hard sell and too much rigmarole to get a trial workout in.

Love Boat

Friday, January 6, 2017

Oracle Gym

12:00 PM

Warm Up

500m row, pull-ups, push-ups, air squats, barbell warm-up - 15 minutes total

Love Boat

For time:

1000m Row
5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
3 Rounds of DT (12 deadlift, 9 hang power clean, 6 push jerks)

Fitness - 95/65#
Rx - 115/75#

This turned into a very long workout.  The row took me around 4:30 and the the 5 rounds of Cindy were clicking along at about 2 minutes each.  The DT rounds are what broke me.  I broke the deadlifts into 5-5-2, the hang power cleans into 3 sets and the push jerks into 2 sets.  Overall time was 24:51.

HSPU skills

3x Handstand kick-ups

Feet on box handstand push-ups 3-3-2-3

CrossFit Total

Wednesday, January 4, 2017

Oracle Gym

11:50 AM

Warm Up with 20-20-20, Sampson Stretches

CrossFit Total

Back Squat

Warmed up with 95, 135, 155, 185

Attempts 195, 210, 225 PR!

Shoulder Press

Warmed up with 45, 65, 95, 115

Attempts 125, 135 PR!, (140)

Deadlift

Warmed up with 135, 185, 225

Attempts 275, (295), (295)

Total = 635

Compared to my last CrossFit Total (20150526), when I put I 545, this was a huge PR.

Back Squat 185 to 225
Shoulder Press 125 to 135
Deadlift 235 to 275

I was disappointed that I could not make 295, as I have recently set a PR at 325.  I guess my legs were shot.

Row-Jump-Lunge

Tuesday, January 3, 2016

Oracle Gym

12:10 PM

No warm-up, jumped right into the main site

WOD

3 Rounds for time of:

50 Calorie Row
150 Double Unders (subbed 300 singles with beaded rope)
50 Walking Lunges

This was a long slog.  I finished in 32:45 which I felt pretty good about.  I had to break up the rope skips into blocks of 50.

Pull-ups

4-3-3-2-2-2

45 minute total workout

McGhee

Wednesday, January 2, 2017

Aspire Fitness

9:00 AM

Jump Rope - 10 minutes

singles, drills, doubles

WOD

Alternating rounds with a partner, for time:  “McGhee”

As many rounds as possible in 30 min

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Modify movements and weights as needed.

I did 185# deadlifts and took 2 minute breaks between rounds.  I got 7 rounds completed in 30 minutes.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Met Michael Davis.  Moved from Arkansas in August 2016, trained at MBS II and has been doing CrossFit for 4 years after completing an Ironman Triathlon in 2012.  Currently works on Children's Hospital Flight Team.

Finished with 5 rounds of

1 Handstand Kick-up and hold
6 Abmat sit-ups

1:00 total workout

Thrusters

Sunday, January 1, 2017

Aspire Fitness

2:30 PM

Jump Rope - 8 minutes

1 minute rounds of singles, doubles were not going well

WOD warm-up - air squats, thrusters, treadmill run, shoulder warm-up

Pull-ups

4-3 - unweighted

1 + 10#

1 + 25#

1 + 30# 

1 + 35#

Main Site WOD

21 DB thrusters

400m run

18 DB thrusters

400m run

15 DB thrusters

400m run

I used 20# DB and was very surprised at how tough it was.  I broke up the thrusters into set of 2-3 to get through the round and finished in 13:49.  It was kind of weird to do treadmill runs and I was fiddling with my pace quite a bit.

Finished with HSPU progression.  Feet on box (5-3-3-2 reps).  Then 3 handstand kick-ups and a wall squat

Right upper quad still felt tense.

1 hour total workout