6/14/17

Last day working out at Grassroots CrossFit since I fly back tomorrow. Late-ish bedtime last night meant that getting up at 5:45am wasn’t exactly fun!

We started with back squats doing 3×1@85-90% then 1×3 at 80-85%. I ended up doing:

1×5@135
1×3@185
1×2@225
3×1@245
1×3@215

Then, we jumped into a metcon of:

3 rounds for time:

400m sandbag run
20 T2B
20 Box Jump Over

Time: 14:30

The sandbag run was grueling! Broke up the T2B in 11-9 for the first two rounds then 11-5-4 for the last round.

6/2/17

Warm Up

200M Suitcase Carry
6 Samson/Hip Stretch
5 Goblet Stretch (shift/twist)

Bring Sally On!

Strength

Back Squat
3-2-2-2-1-1-1-1-1 reps

135×5
185×3
225×2
245×3
255×2
265×2
275×1
285×1
225×1
225×1

Felt good to hit a 5# PR even though the legs were sore!

5/17/17

Warm Up
3 Rounds Of:
100M Sprint
4 Samson/Hip
5 Strict Pull Up
6 Cossach Stretch
1 Rope Climb

Met Con
“Brehm”

For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

Had to scale this one down to 185# on the back squat. Did all of those unbroken. The main hurdle was transitioning over my head. Did the HSPU in sets of 3 up to 15 and then 2/1 afterwards.

Jeremey – 20:33

Extra Work
1 Mile Run (w/ weighted vest if you have one)

4/14/17

Warm Up
200M Run
250M Row
10 Lunges
5 Strict Pull Up
10 Lunges
10 KB Swing
10 Goblet Squat
7 Kipping Pull Up

Mobility
– Banded Lat Pull
– Ankle Distraction

Met Con
3 Rounds For Reps Of:

1 Min Back Squat (135/95#)
* 1 Min rest
1 Min Chest 2 Bar Pull Up
* 1 Min rest
1 Min Power Clean (135/95#)
* 1 Min rest

Jeremey – 145 Rx
Char – 116 Rx

The power cleans really got me. I was getting roughly 20-25 reps on the back squat, 15 reps on the chest to bar, and 10 on the power clean each round.

3/29/17

Warm Up

500M Row
6 Samson Stretch
5 Goblet Stretch
6 Cossach Squat
10 KB Swing
10 Goodmorning (bar)

Mobility

– Ankle distraction

Strength

10 x 3 Back Squat*

*Perform as heavy as possible. 90 seconds rest between sets

Jeremey – 230#
Charlotte – 155#

Compare to 11/29/16. 5# increase from the last time we did this. I could’ve probably gone heavier, but I didn’t want to push it. My back is feeling a bit off since Nancy on Monday. After each odd set, I did a set of muscle-ups. I ended up getting 5 in a row on my third set (pr!). Starting to feel more comfortable in the kip for sure.

2/10/17

Warm Up
400M Run
10 Squat
20 Lunge
10 Box Jump
10 KB Swing
10 Press

Mobility
– Front Rack Stretch
– Lying Hamstring Stretch

Strength
5×10 Back Squat @ 165#

Went light on the back squat today and worked on foot positioning with Eric. All of the reps were done with a band around my knees forcing me to push out. My feet were hip width apart with toes pointed forward.

Met Con
10 min AMRAP:

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Jeremey: 7+16

Nice little PR! My previous score was 6+6 a little less than a year ago. For this round, I did step-ups instead of box jumps (still Rx) and cycled the push presses faster. My shoulders felt stronger as well.