6/12/17

I’m in California for True University 2017 so I joined Grassroots CrossFit for their 6:30am class.

Deadlift – work up to a heavy 1rm then do 3×3 @ 90% of that.

1×2@185
1×2@225
1×1@275
1×1@315
1×1@335
1×1@345
3×3@315

Legs are still feeling the Ragnar a bit so didn’t push it too much today. 345 still felt very manageable.

Met Con

1-2-3-4-5-6-7-8-9-10

Front Squat 155#
20 DUs after each set

Time: 11:07

I was able to do all of the front squats unbroken, which surprised me. The set of 10 hurt!

3/14/17

Warm Up
2 Rounds Of:
250M Row
6 Samson/Hip Stretch
5 Goblet Stretch
6 Cossach Squat
5 Press
5 Tricep Ext.
5 Front Squat

Mobility
– Ankle Distraction
– Banded Front Rack

Strength
3RM Front Squat
*10 Mins to est. heaviest 3 FS from floor

Jeremey – 205#
Charlotte – 135#

Met Con
For Time:
250 Double Under

*3 Front Squat EMOM @ 70% previous 3RM.

Jeremey – 4:25 (145#)
Charlotte – 95#

Much easier than the 500 DU variation 🙂

1/25/17

Warm Up
500M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Press
5 – 3 sec. Tricep Stretch
10 Front Squat

Mobility
– Band Front Rack
– Ankle Dist.

Strength
A) Front Squat – 10 Minutes to build to a heavy 3 Reps

Jeremey: 230#
Charlotte: 140#

B) Split Jerk – 5×3 for Speed and technique

Jeremey: 135#
Charlotte: 130#

Went rucking with 30# in the evening. Walked with Tucker the entire time. Did 2 miles at an average pace of 17:51.

screen-shot-2017-02-08-at-8-16-20-pm

1/19/17

Warm Up
250M Row
DROM Warm Up
10 Press
10 Tricep Ext.
10 Front Squat

Mobility
– Band Front Rack
– Ankle Dist.

Strength
Clean grip pull with pause. (1″, Knee, Hip, Finish)

4 Sets of 3 Reps

Generally the clean segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best clean.

Jeremey—worked up to 135#

-Then-

5 Sets Of:
1 – Power Clean
1 – Front Squat (2 sec pause)
1 – Clean (2 sec pause)

Always shoot for best technique before adding weight.

Jeremey—Completed at 135#, 145#, 155#, 165#, 175#, and 185#.

12/30/16

Warm Up
250M Row
6 Samson Complex
6 Goblet Stretch
10 Press
10 Tricep Ext.

Mobility
– Ankle Dist.
– Front Rack Stretch

Strength
8 Sets of 2 Front Squat – AHAP

90s Rest

Jeremey: 225#
Charlotte: 135#

Met Con
For Time:

10 Thrusters (135/95#)
50 Double Under
8 Thrusters (135/95#)
40 Double Under
6 Thrusters (135/95#)
30 Double Under
4 Thrusters (135/95#)
20 Double Under
2 Thrusters (135/95#)
10 Double Under

Jeremey: 6:27 (115#)
Charlotte: 10:26 (95# w/ row cal sub)

I opted to go with the lighter thruster weight this time around and try to go unbroken versus going heavy with 135#. I did go unbroken, but I tried wearing lifting shoes for the first time that totally screwed my DUs. Overall, today was not my day. Felt crappy all around. Giving this one the “test” tag to repeat again later on.