Crossfit | 201031
Clean and Jerk 5-5-3-3-3-1-1-1-1 reps

5s: 140-160
3s: 170-179(f)-179
1s: 184-189(f)-189(f)-179

Notes: Oftentimes with a rep scheme like we have today, the focus is on getting a heavy single. Today, I wanted to put the focus on achieving a 5 or 3 rep max and pull back some on the singles. I failed the 3rd clean on the 179-pound bar during the round of 3s. Failed to turnover cleans at 189-pounds during the singles. Try to incorporate the following tips into your next hang clean session. 

Compare to Feb 20 2019.

Every other minute for 12 minutes (6 sets)
10 Strict HSPU

We are looking for a set you can complete UB while moving fast. The only time you should slow down is trying to grind out the last few reps at the end of a set. 

10-10-10-5-7-7 reps

Notes: Disappointed not to be able to hold the 10 reps across all sets. My HSPU capacity has certainly diminished although I always find them a little tougher at home than the Y -- something about the firmness of the horse stall mat. 

Larry Blurred
Every 4 Minutes For 20 Minutes
25 Calorie Assault Bike
Pacing: Send

R1: 1.42

R2: 1.15

R3: 1.22

R4: 1.36

R5: 1.32

Notes: I paced this too much in the first round - the pacing instructions called for the athlete to send it. The goal here is to become comfortable being uncomfortable. Holding 74-75 RPMs is certainly achievable - not enjoyable, but achievable. 

Crossfit | 200711
4 rounds of:
1 minute of burpees
1 minute of banded sit-ups
Rest 1 minute

Post reps completed each round to comments.

15/14, 13/13, 12/12, 10/12 = 50 Burpees & 51 Sit-ups

The situps were TOUGH after a minute of burpees. I was sucking wind and it took me 10 seconds or so to start moving. A noble goal would be 15 reps of each movement each round. 

For Time
150 KB Swings @ 44-pounds

12:12

Friday 130412

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions

Notes: Walking lunges across the front lawn, did 30 steps in total. I subbed banded good mornings for back extensions since I was at home. 

Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00 and 12:00: 
15 abmat sit-ups

15 Rounds
3 Deadlift @ 155 -- use Fat Gripz with a double overhand grip
Famer's Carry 40 yards AHAP (50's)
*For farmer's carry walk from garage to mailbox and back to the garage

My grip was wiped after 5-6 rounds. The double overhand grip with Fat Gripz is DEVASTATING! My rest periods between sets began to increase with each passing round, although I did complete all rounds unbroken. 

Complete As Many Reps in 7 Minutes Of:

Burpees 

52 Reps

Notes: This was PATHETIC! Tried to hold 10 reps every minute but it got ugly quick. My heart rate shot up and stayed up. In hindsight, the humidity was oppressive on this day and that contributed to my inability to breathe. Breaks were too frequent and too long. Need to spend more time warming up before this one to get the heart rate up before diving in. Even so, this is just an abysmal number of reps. 

Complete 5 Rounds
60 heavy rope singles
5 handstand push-ups
30 hollow rocks

Notes: My left knee is STILL bothering me from the sprints last week so I wanted to keep things simple. The intensity was not there, instead, I focused on moving well. 

Wednesday 130619
Hang Power Clean 3-3-3-3-3-3-3 reps

135-155-165-165-175-179-179lbs

Deadlift
On the Minute x 7
2 Deadlifts
Build each set
Use a double-overhand grip

Best lift was 284-pounds

Midline
5X 12+:10 Hollow Rocks + Hollow Hold

Ten rounds, each for time of:
100-meter Sprint
Rest 90 seconds

Notes: Ran at the Penn's Grove track on a beautiful 70-degree October day. Held most rounds at 21-22 seconds. My hamstring was quite sore so I couldn't push the way I wanted - would like to see these under 20 seconds each. 

Monday 191125

Hang Squat Clean

1-1-1-1-1-1-1-1-1-1

135-145-165-165-175-179-189*-189-194-179 pounds

*First effort at 189 was a power clean. 

Complete 10 rounds:
3 Power Snatches @ 119lbs
10 Evil Wheels

Notes: Kept all sets unbroken, but dialed back the intensity today. It was so muggy out in the garage today - so instead I focused on quality of movement instead of time. 

This one is deceptively difficult. Both the wall balls and assault bike leave you breathing heavy and holding the sandbag against your chest while trying to recover your breath is no fun 😈. 

Carried the sandbag from the garage door to mailbox for each 50-foot section. I held at least 65 RPMs on the bike so that I could finish the 15 calories in a minute,  As written, this is done with a heavier wall ball (30/20), but I used what I have at home (14). 

 Deadlift 5-3-3-1-1-1 reps
*Use a double overhand grip with fat gripz

5: 155
3: 165-175
1: 185-195-205(F) 

This was a difficult challenge. I couldn't get the 205-pound bar more than an inch or so off the ground. 

Assault Bike Conditioning

2 Rounds:

5:00 @ 250 watts (57 RPM)

2:30 @ 300 watts (61 RPM)

1:15 @ 350 watts (65 RPM)

0:30 @ max watts 

*Rest 2:00 between rounds

Max watts were 425 during round 1 and 395 in round 2. 

3 Rounds
25 Banded Sit-ups
15 Sandbag Cleans (100)

This workout comes courtesy of Crossfit Linchpin. Subbed banded sit-ups for the GHDs. I broke the cleans after 9 reps each of the 3 rounds with about a minute of rest before getting back on the bag. 

Assault Bike 10,000 meters

18:13

Notes: This was designed to be a recovery ride watching Family Guy on my phone. The average RPMs were only 53. 

REVERSE  3 POSITION SNATCH
1-1-1-1-1
Use no more than 60% on any set. Reps go floor, hang, then high hang. The video below is at 94 pounds. Repeat after me – I WILL pull myself under the bar.
 
BODY ARMOR
3 Rounds
45 Seconds Banded Pull-Aparts (red mini-band)
45 Seconds Hollow Rocks
45 Seconds Banded Triceps Extensions (green band)
45 Seconds Banded Good Mornings (red mini-band)

3 Rounds:
50 singles
20-second weighted hollow hold (hold 5lb plates in each hand)
3 Rounds:
50 singles 
15 weighted hollow rocks (hold 14lb medball)
3 Rounds:
50 singles
10 weighted v-ups (hold 14lb medball)

*Rest 3 minutes between rounds

Every Minute for 8 Minutes:

Complete 3 Deadlifts @ 225lbs

*Use double overhand grip for deadlifts

Tabata Mashup:

45lb Barbell Bicep Curl - Max Reps

Abmat Sit-up - Max Reps

Banded Tricep Push Down - Max Reps

*Use an unloaded barbell for bicep curls and medium to light band for tricep pushdowns. 

*Complete 8 rounds of each exercise before moving onto the next 

Deadlift 5-3-3-1-1-1 reps

*use fat gripz

155-175-185-195-205-225lbs