MU Progression, Karen

Friday, March 31, 2017

WMCF

Coach Ben - (8:00 AM) - Just 2 of us, me and a girl I didn't know

Warm Up

400m Run, WMCF Dynamic warm up

Muscle Up Progression

(1) Establish the False Grip
(2) Kipping Swing on Rings x 5-8 reps
(3) Hanging Hip Thrusts x 5-8 reps
(4) Standing Transition x 5-8 reps
(5) Seated Strict MU w/band x 3-5 reps

We had about 13 minutes for this and I got through the progression once and half way through a second time.  The false grip was tough for me and the bony part of my wrist is pretty torn up.  Kipping swings were tough as I did not feel confident in the false grip.  Hanging Hip Thrusts were OK, but I only did 2 reps each time.  Standing transitions were done by starting in a dip position and walking hands back tracing chest and then forward back to a dip position.  Seated Strict MU were really hard as well and I only did a couple of reps.

Karen

150 Wall Ball Shots 20# ball to 10' target

This was athlete's choice day and rather than repeating a workout or trying a Hero workout, I decided to do a girl workout and arbitrarily selected a 15 min cap.  The first 25 were easy compared to the last 25.  I quickly went from 10 reps per set to 4 reps per set.  I maintained good depth and was solid on hitting the 10' target as well.  Final score was 14:16

DU, KBS, T2B

Thursday, March 30, 2017

WMCF

Coach Sol - (8 AM) - Just Brian and Me

Warm Up

400m Run and WMCF dynamic warm up

Metcon

4 Rounds for time of

30 Double Unders
20 KBS (44#, Rx was 70#)
10 T2B

11 minute time cap

I did really good on the first round, but then started missing double unders.  I was capped on the last round with 8 double unders completed.  Final score 11:52.  I could break the KBS into 2 sets of 10, but was doing singles on the T2B.

Back Squat

20 reps unbroken
suggested 60% of 1RM (110#), I used 95# instead and was able to complete the 20 reps

200m Plate Pinch Run

Rx was 35#, I used 25#
 

2017 CrossFit Open Retrospective

Well the 2017 Open has come to a close and I was excited to complete all 5 workouts.

17.1 - Rx - 50# DB Snatches 24" Box Over Burpees

17.2 - Scaled - 2x 35# DB Walking Lunges, Hanging Knee Raises/Pull-ups, 2x DB Power Cleans (Rx used 50# DB, T2B and Bar Muscle-ups and I could not safely manage the weight on the walking lunges)

17.3 - Scaled - Jumping Chin Over Bar Pull-ups, Squat Snatch Ladder - 45#, 75# ... (Rx did Chest to Bar Pull-ups, but the Squat Snatches started at 95#, over my 1 RM)

17.4 - Scaled - 55 DL at 135#, 55 Wall Ball Shots 20# to 9' target, 55 Calorie Row, 55 Hand Release Push-ups (Rx used 225#, 10' target and HSPU, I could have gotten some reps at 225#, but this represented 75% of my 1RM)

17.5 - Scaled - 10 rounds of 9 Thrusters at 65# and 35 Rope Skips (Rx used 95# and Double Unders, the thrusters would have been heavy for me and I would have quickly been reduced to singles on the Double Unders, I would have been time capped at 40 minutes)

Aside from 17.2, I could have gotten at least 1 rep on each of the workouts, but would have been operating close to my physical limits.

Overall, I was 11,164 / 13,373 (17th percentile) males 45-49 and 180,522 / 201,948 males overall (11th percentile).  I am pretty comfortable with this and would still like to work towards the 25th percentile of my age group.

I need to work on weighted lunges, squat snatches, and thrusters at 95# for high reps.  I feel like I made good progress on deadlifts and double unders.

I really enjoyed doing the events at West Metro CrossFit, but wish I could have participated in Friday Night Lights.

Heaving Snatch Balance

Tuesday, March 28, 2017

WMCF

Coach Soloman (8:00 AM) - 4 of us, Erin, Nate, Meredith and me

Warm Up

400m Run, Spider-Man stretch, Push-ups, Squats, Lunges

Snatch Balance technique, think about keeping shoulders away from ears, elbows pointed down the whole time, armpits forward

Heaving Snatch Balance

8 rounds of 1 heaving snatch balance and 3 OH Squats E3OM, increase weight as able

I did 4 rounds at 45#, then 2 rounds at 55# and finally 2 rounds at 65#.  It felt pretty good, but I was not dropping into a full squat.  I need to work on mobility.

Metcon

3 rounds for time of

10 Axle Bar Deadlift
300 m Run

Rx was 225#, I used 160# (20# axle bar, 2x45# and 2x25#).  I was able to do the deadlifts in sets of 5 and 5 which was not too taxing on the grip.  I ended up finishing in 8:25.

17.5 Thrusters-Rope Skips

Sunday, March 26, 2017

WMCF

10:00 AM - Open Gym

Warm Up

Air Squats, pass throughs, triceps smash, thrusters, rope skips, drills, doubles (22 unbroken)

17.5 (s)

10 rounds of

9 Thrusters (65#)
35 Rope Skips

I kept a much better pace and felt confident with the workout.  I finished in 14:29, much faster than my test run on Friday.

I finished with 3 bar pull-ups, 3 ring pull-ups and 6 legless rope climbs (did not get all the way to the top, but did get pretty close).

17.5 Unofficial Thrusters-Rope Skips

Friday, March 24, 2017

Aspire Fitness

7:35 PM

10 minute Jump Rope - singles, drills, doubles, best was 17 unbroken

17.5 (s) Unofficial

10 Rounds of:

9 Thrusters (65#)
35 Rope Skips

Rx was 95# thrusters and double unders

I finished in around 17 minutes, splitting the thrusters up into sets of 5 and 4 and taking 10-15 second transitions between rounds.

Cooled down walking on treadmill for 5 minutes then

Strict Pull-up ladder

1-2-3-2-1

Split Jerk

Wednesday, March 22, 2017

WMCF

Coach Soloman - (9 AM) - 7 of us including Brian, Erin, Chris and me

Warm Up

Jump rope with braided rope followed by WMCF Dynamic Warm up

SWOD
2x Split Jerk from behind the neck  Every 2 minutes for 10 rounds

This felt good, but it was unnerving to lower the bar back to behind the neck.  It was also tough to just drop it to behind the neck.  This certainly taxed my shoulders.

I used

45
55
65
75
85
95
95
105
105
105#

for the 10 sets

Metcon

9 min AMRAP of 10m Plate OH Walking Lunges (45#) and 6 Power Snatch (155#).

I scaled this workout to use a 25# plate and 75# Power Snatch and it was still a tough workout.  I managed to get through 3 full rounds, the walking lunges (4 points) and 4 Power Snatches for a total of 38.

Cooling down we did some Double Dutch jump roping and I was thrilled to get in and get a half dozen repts.