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.

7/2/16

Warm-up

200m Run
6 Samson Complex
6 Goblet Stretch
Shoulder Circuit
Clean practice with empty bar

WOD

Operation Red Wing

4 RFT:
3 Big Clean Complex
800m Run
8 Burpees
800m Run
8 Thrusters
800m Run

Each Big Clean Complex consists of:

High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

*Without dropping the bar

Completed the workout with 95#. Took me 1:14:22. What a doozy! For each Big Clean Complex, I rested :30 between sets. Last set smoked me on each round! Looking forward to doing this with 115# next year.