Thursday, August 11, 2016
Coach Jeremy @ MBS CrossFit
(11:00 AM) 8 of us including Marissa, Sherry, Erika, Mandy, Ravel, Tom, Rusty and me
Warm Up
Quadraped pointers 16x20 seconds (20 seconds static L, 20 seconds static R, 20 seconds dynamic L, 20 seconds dynamic R, repeat)
Air squats with normal stance, wide stance, toes pointed in, narrow stance, etc (range of motion varied significantly).
Jump Rope, Plank Hold, Backstep lunges, Ab Mat Sit-ups - Tabata for 2 rounds
With 45# bar, strict press, kips swings, push press, pull-ups, push jerk (5-10 reps of each)
Push Press
5x3 E3OM - 65#, 95#, 105#, 105#, 105#
WOD
30 Thrusters
30 Pull-ups
30 Shoulder to OH
Fitness was 75# with elevated ring rows. This was a tough workout. I managed 15-5-5-5 on the thrusters. I did ring rows and had to split those up as well 10-6-6-4-4. The shoulder to OH should have just been a blast through. Instead it was 10-5-5-5-5. I still managed to finish in 7:37. With the roughly 10 minute cap, I may have been able to do pull-ups, but was otherwise pleased with the effort.
Finish with mobility - banded shoulders and squat against wall. Jeremy was doing the extra credit between classes (wall balls and muscle ups)
Thursday, August 11, 2016
Tuesday, August 9, 2016
Olympic Weightlifting
Tuesday, August 9, 2016
Coach Jonathan
(1:30 PM) 5 of us including Jen, Fabby, Donna, Sameer and me
Barbell
6 rounds of 4 Power Snatch and 2 Overhead Squat
Alternated with Sameer and did 45#, 55#, 60#, 65#, 65#, 65#
Metcon
15 minute AMRAP
8 DB Hang Clean (25#)
8 DB Front Squat (25#)
16 Pike-Tucks
The sit-ups were the worst part. I started a little fast and finished with 6 Rounds + 30 reps.
Finished with lacrosse ball mobility
Coach Jonathan
(1:30 PM) 5 of us including Jen, Fabby, Donna, Sameer and me
Barbell
6 rounds of 4 Power Snatch and 2 Overhead Squat
Alternated with Sameer and did 45#, 55#, 60#, 65#, 65#, 65#
Metcon
15 minute AMRAP
8 DB Hang Clean (25#)
8 DB Front Squat (25#)
16 Pike-Tucks
The sit-ups were the worst part. I started a little fast and finished with 6 Rounds + 30 reps.
Finished with lacrosse ball mobility
Sunday, August 7, 2016
Back Squat
Sunday, August 7, 2016
24 Hour Fitness
8:45 AM (60 min total)
Warm Up (15 min)
4 laps around track, foam rolling, bear crawl forwards & backwards,
Jump Rope (15 min)
Drills, double unders and double under attempts. About 75 including stringing together 16 unbroken!!
Handstand Technique (15 min)
Headstand, 2 wall walk ups then kick-ups. Several handstand holds for 3-5 seconds. Felt a lot more comfortable in the handstand position.
Back Squat
12x45#
12x65#
8x95#
8x95#
8x95#
Finished with some wall ball shots. 12# ball to 10' target - 10 reps, 5, reps, 7 reps. Feeling pretty thrashed.
24 Hour Fitness
8:45 AM (60 min total)
Warm Up (15 min)
4 laps around track, foam rolling, bear crawl forwards & backwards,
Jump Rope (15 min)
Drills, double unders and double under attempts. About 75 including stringing together 16 unbroken!!
Handstand Technique (15 min)
Headstand, 2 wall walk ups then kick-ups. Several handstand holds for 3-5 seconds. Felt a lot more comfortable in the handstand position.
Back Squat
12x45#
12x65#
8x95#
8x95#
8x95#
Finished with some wall ball shots. 12# ball to 10' target - 10 reps, 5, reps, 7 reps. Feeling pretty thrashed.
Thursday, August 4, 2016
Bench Press
Thursday, August 4, 2016
Oracle Gym
12:15 PM
Warm Up
1000m row and banded ankle/shoulder stretches, 15 minutes total warm up
Double Unders
Drills, double unders/attempts. Got 13 once and 11 once. Was often stringing a few together. 15 minutes total
Handstands
Started with headstand hold and then did handstand kick-ups and wall walk-ups. Several times, I could kick up and hold. Wall walk-ups were tighter than usual. 15 minutes total.
Bench Press
12x45#
12x95#
12x105#
12x105#
12x105# (failed set, only got 8 reps)
Oracle Gym
12:15 PM
Warm Up
1000m row and banded ankle/shoulder stretches, 15 minutes total warm up
Double Unders
Drills, double unders/attempts. Got 13 once and 11 once. Was often stringing a few together. 15 minutes total
Handstands
Started with headstand hold and then did handstand kick-ups and wall walk-ups. Several times, I could kick up and hold. Wall walk-ups were tighter than usual. 15 minutes total.
Bench Press
12x45#
12x95#
12x105#
12x105#
12x105# (failed set, only got 8 reps)
Tuesday, August 2, 2016
Olympic Weightlifting
Wednesday, August 2, 2016
Coach Meriah at Oracle Gym
(1:30 PM) Sameer, Jeff, Sarah, Jen and me
Warm Up
Dynamic warm up - high knees down and back, butt kickers down and back, bounds opposite arm opposite leg, bounds same arm same leg, lunge to the side and pivot, drinking birds (kick leg forward and then Frankenstein forward to ground, duck walk
Air squat look at form, only go as low as you feel comfortable without breaking form.
Wall squat (squat therapy) - only go as low as you can before breaking form. I need to work on hip and shoulder mobility.
Burgener warm-up
1. Shrugs (meat shrugs, not shoulders)
2. High elbows, weight should float up
3. Muscle snatch (pivot wrists over)
4. Drop to half squat
5. Drop to best squat
A lot of emphasis on foot work and finding stance. Shoulders back, chest high. Finished with snatches from just above knee caps. Chest tall, knees back, swing knees under and finish in squat snatch. Everything was done with PVC.
Finished with 10 minutes of kick into handstands and wall walk ups.
Coach Meriah at Oracle Gym
(1:30 PM) Sameer, Jeff, Sarah, Jen and me
Warm Up
Dynamic warm up - high knees down and back, butt kickers down and back, bounds opposite arm opposite leg, bounds same arm same leg, lunge to the side and pivot, drinking birds (kick leg forward and then Frankenstein forward to ground, duck walk
Air squat look at form, only go as low as you feel comfortable without breaking form.
Wall squat (squat therapy) - only go as low as you can before breaking form. I need to work on hip and shoulder mobility.
Burgener warm-up
1. Shrugs (meat shrugs, not shoulders)
2. High elbows, weight should float up
3. Muscle snatch (pivot wrists over)
4. Drop to half squat
5. Drop to best squat
A lot of emphasis on foot work and finding stance. Shoulders back, chest high. Finished with snatches from just above knee caps. Chest tall, knees back, swing knees under and finish in squat snatch. Everything was done with PVC.
Finished with 10 minutes of kick into handstands and wall walk ups.
Deadlift
Tuesday, August 2, 2016
24 Hour Fitness
(6:00 AM) with Aziz
Warm Up
4 laps on track, foam rolling, banded ankle and shoulder stretches
Walking Lunges
1 lap around track (115 lunges) with 10# dumbbell in each hand
Deadlift
5x15 @ 95#, 105#, 115#, 125#, 135#
Conditioning
2 Rounds of 30 second stations:
Sit-ups
KB Swings (12kg)
Wall Ball shots (12# to 10')
Battle Ropes (alternating arms)
Not a bad little routine, I could manage 40 reps/rounds, but took a break about 20 seconds into the Battle ropes.
24 Hour Fitness
(6:00 AM) with Aziz
Warm Up
4 laps on track, foam rolling, banded ankle and shoulder stretches
Walking Lunges
1 lap around track (115 lunges) with 10# dumbbell in each hand
Deadlift
5x15 @ 95#, 105#, 115#, 125#, 135#
Conditioning
2 Rounds of 30 second stations:
Sit-ups
KB Swings (12kg)
Wall Ball shots (12# to 10')
Battle Ropes (alternating arms)
Not a bad little routine, I could manage 40 reps/rounds, but took a break about 20 seconds into the Battle ropes.
Monday, August 1, 2016
Front Squat
Monday, August 1, 2016
Oracle Gym
11:30 AM
Warm Up
3.3 mile run, followed by banded ankle stretches, pass throughs, banded shoulder stretches.
Front Squat
5x45#
5x65#
5x95#
5x115#
4x135#
2x155#
Finish with some technique stuff
Strict Pull-ups 5-3-2
Pike against wall, couch stretch
Kick-up to hand stand 4X, 1 wall walk up
Oracle Gym
11:30 AM
Warm Up
3.3 mile run, followed by banded ankle stretches, pass throughs, banded shoulder stretches.
Front Squat
5x45#
5x65#
5x95#
5x115#
4x135#
2x155#
Finish with some technique stuff
Strict Pull-ups 5-3-2
Pike against wall, couch stretch
Kick-up to hand stand 4X, 1 wall walk up
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