6/13/17

Went to Grassroots CrossFit for another 6:30am workout. Glad my AirBnB is so close!

We started with a 12 min EMOM alternating between:

  • 5 HSPU
  • 5 Strict pull-up
  • 10 push-up

I was happily able to get all sets of HSPU in unbroken pretty easily. Maybe these are finally coming around!?

Then, we jumped into a metcon of:

1.5 mile Air Assault
20 C&J @ 135#
1000m Row

Time: 14:34

The C&Js didn’t feel particularly great today. Not sure if I’m just tired or what, but I didn’t feel like pushing it. More water, less beer today at the conference!

5/20/17

West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.

Floater

3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.

Bonus:

While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)

4/11/17

Warm Up
250M Row
6 Samson/Hip
5 Goblet Stretch
10 Passthrough
10 Press to OHS (pvc)
10 OHS (bar)

Technique
– Burgener Warm Up
– 3/3/3 Snatch Prep

Strength #1
Snatch – 15 mins to establish 1RM

Jeremey – 135# (Had 145# locked out, but couldn’t stand it up)
Charlotte – 100#

Strength #2
Clean and Jerk – 15 mins to establish 1RM

Jeremey – 180# (PR)
Charlotte – 140#

2/16/17

Additional Mobility

3 sets:
– 45 second chest stretch on rings
– 45 second lying overhead stretch at peg 9

1 set:
– 45 seconds each side 1st rib

Warm Up

2 Rounds
250M Row
6 Samson Hip Stretch
5 Goblet Stretch
5 Broad Jump
10 Press
10 Tricep Ext.

Mobility

– Band Front Rack
– Ankle Dist.

Technique

– Burgener Warm Up
– Segment Pulls

Strength
15 Minute EMOM
Min 1 – 7 – 2 Clean + 1 Jerk @ 70%
Min 8-15 – 1 Clean & Jerk @ 80%

Jeremey – 135/150
Charlotte – 85/100

Need to step out farther on my jerks!

12/15/16

Warm Up
3 Rounds Of:
200M Row
7 Hang Power Clean
7 Front Squat
7 Push Press
7 Push Jerk

  • add a little weight each round

Mobility
– Russian Baby Maker

Met Con
3 Rounds For Time:

10 Clean and Jerk (135/95#)
25 Wallball (20/14#)

Jeremey-10:53 (RX)
Charlotte-12:45 (RX)

Holy cow I was sore today. My shoulders were absolutely torched from this week. I wasn’t sure if I was going to make it in, but I came in anyway. The C&J were struggle bus time. Off day tomorrow for certain!