11/9/17

Warm Up

500m Row
6 Samson Stretch
6 Goblet Stretch
6 Goblet Squat
10 Passthroughs
7 Strict pullups

Coach led 2x
3 Clean deadlift
3 Power Cleans
3 Front Squats
3 Cleans

Strength

3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

10 Minutes to Est. a daily max

Jeremey: Got to 175#

Met Con

10 Minute EMOM @ 85%

Completed at 150# Rx.

9/19/17

Back at it today after getting back from Whistler yesterday. Little sleep and a lot of travel kept me out of the gym yesterday so I was glad to get into the normal routine today.

Warm Up

2 Rounds

250M Row
5 Burpee
6 Samson/Hip
5 Goblet Stretch
10 Lateral Hops

Coach Led 2 Position Clean

Met Con

For time:

Row 30 calories
30 Bar Over Burpee
30 Hang Clean (135/95#)

Jeremey: 7:24 Rx

Yep – those were squat cleans, which made this a bit more difficult. I was off the rower in 1:10 or so. Burpees weren’t too bad. I did 5/5/5/5/4/6 for the hang cleans.

6/27/17

Warm Up

500M Row
8 Inch Worm
7 KB Swing
10 Push Up
10 Superman
7 KB Swing (heavy)
Hamstring Stretch v II ^

Coach Led Clean Warm Up

Strength

6 Sets for Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps. Do not drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

Jeremey: 75, 95, 115, 125, 135, 145 (f), 145 (f). Got 145 all the way to the push jerk and then lost it!
Charlotte: 95

Extra Work

1 max set of strict pull ups

Charlotte: 5
Jeremey: 19

5/12/17

Warm Up
2x250M Partner Rolling
2 burpee every meter over/uner
Cossach Walk 5 steps R/L
60s Hand Stand Hold

Coach Led Dumbbell Warmup

Met Con
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Jeremey – 50’s
Charlotte – 40’s

Extra Work
2 mile run

1/27/17

Warm Up
250M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Passthrough
10 SG Press (bar)
10 OH Squat (bar)

Technique
– Burgener Warm Up

Strength
A) 3 Pos Snatch

1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)

  • Perform Unbroken

Jeremey—Worked up to 115#

B) 3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

  • Perform Unbroken

Jeremey—Worked up to 165#

Shoulders felt terrible today!

1/12/17

Warm Up

500M Row
6 Samson/Hip stretch
5 Broad Jumps
5 Goblet Stretch
Shoulder Circuit
10 Press
10 Tricep Ext.

Mobility

– Front Rack
– Ankle Distraction

Strength

3 Pos Clean and Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

1×95#
1×115#
1×135#
1×145#
1×155#
1×165#
1×175# (Fail at jerk)
1×175# (Fail at jerk)
1×135#

Little barbell complex today. The cleans felt really awesome. The jerks felt terrible. I literally could have done 195# if it weren’t for the jerks!

11/18/16

Everyday Warrior Workout 4!

WOD #1

“Brittany”

9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row

Time: 11:04

Holy cow! This one smoked me. I was feeling pretty beat up from all the work this week anyway, but the heavy cleans really had me gassed. I was doing singles with 15 seconds rest between them. Did the T2B in 16-12 and then the thrusters in 3-3-3-3-2.

WOD #2

“Cindy Archibald”

4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats

Time: 33:56

By far, this was the hardest workout mentally that I’ve ever done at CFU. The push jerks in particular were terribly difficult. I was doing singles, which meant I had to clean the bar up every time. I was really really gassed from the first workout and then from the volume this week. Anyway, I finished. Definitely marking this one with “Repeat” so I know to do it again!

8/8/16

Joined in on the 4pm class tonight at CrossFit Lakeland.

Warm-up

500m Row
10 Wall squats
16 Lunges
5 Burpee + 2 Push-ups + 1 Pull-up
10 Hang pull
10 Hang high pull
10 Hang power clean

Strength

A: Hang Clean + Squat Clean, 1-rep, every 90sec for 15min (10 sets)

Loaded 95, 115, 135, 145, 155, 165, 175, 175, 185, 185

B: Back Squat, 3 x 8 reps @ 70-75% of 1-RM
Perform every 3 minutes for 9 minutes (3 sets)

Completed all three sets at 205.

WOD

Every 4 minutes, for 12 minutes (3 sets), for times:

10 x Strict Pull-Ups
25 x Kettlebell Swings (70/53)
50 x Air Squats

Times: 2:15, 3:03, 3:48

The KB swings really started to smoke my grip. Pull-ups were unbroken on the first two sets and then 5-5 on the third. The KB swings were straight on the first set and 10-10-5 on the other two. Squats were straight through.