6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

5/31/17

Warm Up

3 mins Double Under
3 mins Pistol practice
Shoulder Circuit
7 Strict Pull Up
7 KB Swing (Fast)
10 Jump Lunge
7 Kipping Pull Up

Met Con

For time:
50 Wall ball shots, 20/14#
50 Chest to bar pull-ups
50 One-legged squats, alternating
50 Dumbbell snatch (50/35#)

Jeremey: 17:52 Rx
Charlotte: 20:18 (10 C2B, 40 Pull-ups)

This one was going really well until I got to the pistols. I started with 50 WBs unbroken. Then, I did 10 C2B to start then moved to sets of 5 with 3-5 seconds between sets. The pistols really got me. I didn’t warm up enough so I fell down on the first few before finding a groove. Need to work on those more!

On the plus side, I wore my new lifters for the first time (picked up a pair of Adidas AdiPower), and they were awesome. Pistols in lifters are far easier than in my Nanos.

2/24/17

CrossFit Open 17.1 is finally here!

Warm Up

500M Row
Shoulder Circuit
10 Passthrough
Push Up Pyramid
10 KB Swing
10 Box Jump
10 DB Snatches

Mobility
– Hamstrings v II ^

Met Con
For time:

10 DB Snatch (50/35#)
15 Burpee Box Jump Overs (24/20″)
20 DB Snatch (50/35#)
15 Burpee Box Jump Overs (24/20″)
30 DB Snatch (50/35#)
15 Burpee Box Jump Overs (24/20″)
40 DB Snatch (50/35#)
15 Burpee Box Jump Overs (24/20″)
50 DB Snatch (50/35#)
15 Burpee Box Jump Overs (24/20″)

Time cap: 20 minutes

Jeremey: 19:39 (rx)
Charlotte: 166 reps (rx)

My goal was to finish so I guess I have to be excited about my time. I really thought I had a shot to go mid 18’s though. I was certainly on pace through the round of 30. I finished the set of 10 in roughly 2 min. The set of 20 was at 5:00 or so. The set of 30 was about 9:00. The set of 40 is where I fell apart. My split time going into the last round was 13:32, and I knew I had to hurry if I was going to get this thing done. I did the set of 50 snatches in 10’s, 8’s, and 7’s. I should’ve just stuck with 10’s, but I was absolutely crushed by that point.

2/21/17

Warm Up
200M Run
10 Samson Stretch
10 Strict Pull Up
10 KB Swing
200M Skip

Technique
– DB Snatch
– Single Arm OH Lunge

Met Con
4 Rounds For Time Of:
200M Run
10 S.A. DB Snatch (right)
10 S.A. DB OH Lunge (right)
200M Run
10 S.A. DB Snatch (left)
10 S.A. DB OH Lunge (left)

Jeremey – 23:15
Charlotte – 24:43 (Row)

My overhead flexibility really hurt me here. For each set, I would do 9 snatches, take 10 seconds, do my last snatch, and then go straight into the OH lunges. On my right side, I was able to get through them all unbroken. My left flexibility overhead really let me down. I had to do 5+5.

11/2/16

Warm Up

500M Row
10 Samson Stretch
10 Box Jump
5 Burpee
10 Wall Ball
5 DB Snatch (R + L)

Technique

– DB Snatch

Met Con

For Time:

10-20-30 – Med Ball Sit Up (20/14#)
30-20-10 – DB Snatch (55/35#)
10-20-30 – Burpee
30-20-10 – Box Jump (24/20″)

Jeremey: 13:44
Charlotte: 16:08

I did 5’s on each side for the snatches. The set of 30 burpees really killed my time. I should’ve been much faster! Fun one today.