Kick A Dog

A. Back Squat 1RM @ 3010

B. 85% of 1RM Back Squat x AMRAP @ 3010

Legs were done today. I blame my vagine. I tried 274 and nope. 264 and nuh-uh. 254 and not even close. Then tried 225 for part B and only nabbed 4. Gay.

Decided to do 10x100m run sprints after to try and redeem myself. Ran half in the back alley and half in the street on Dyer. Moved because some dude kept beating the dogs at the kennel for barking at me. Bastard. Kept all at 14 seconds. 

A1. Hang power clean: 5,5,5,3,3,3; rest 2 minutes
A2. High box jumps: 3,3,3,3,3,3; rest 2 minutes
B. 100m row x 4 sets; rest 4-6x the work

a. best 3x was 186# (10# PR)... did 198# 1x (also a PR) worked with a 30" box
b. row sets were 4.7|4.4|4.8|17.0

Did some mu's with Shawn after

A1. 10 tall box jumps; rest 20 seconds
A2. AMRAP ring push-ups in 45 seconds; rest 2 minutes x 5 sets
B. 20m partner band resisted sprint; rest 2 minutes x 4 sets
C. Partner assisted GH raises (from ground): 3 sets x 10-20 reps, slow tempo descent; rest 90 seconds


37.5" Box 35/32/34/32/33

4x100m sprints (no partner)
1x10 on GHD machine... ran out of time

Simple Complexities

Snatch Complex (x8)

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

(Complete the entire complex without re-gripping)

THEN... 10 x 100m sprint, full recovery

Only made it about 5 rounds of each... I think mostly due to class size. I liked the complex a lot, it really helped me feel the difference in each movement, no matter how subtle. The hang snatch portion was the most uncomfortable for me... dunno why its so awkward really, but I kept wanting to catch it in the power position. My form actually got better as the load went up. With the lighter bars I was pulling the bar too far back (behind my head) and losing balance. Working sets were 45, 65, 85, 95, 105, and 115lbs.

The sprints were kinda silly. We did them in the street, uphill, in huge heats. I stayed consistent at 13 sec per round... we only did 4 before wrappin it up for the day, traffic started to become an issue. Even still, I can't wait to feel my hammies tomorrow... gonna be doin some serious CrossFit shufflin'.

CFDC Evenings With Your Host, Sammuel Nix

7 rounds, AQAP:
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups

17:26 @ 105#

First day back in the box since Hawai'i... need. more. strength.

Escargot, My Car Go One-Sixty... Swiftly

100m Sprints x 6

We did this in a hot alley behind the gym, the sun was brutal. Worked on my start a lil with these thanks to instruction from Russ. Mostly just tryna stay low out of the pocket for as long as possible then focusing on staying relaxed once I'm standing tall. Results were:

12.?/12.5/13.?/13.5/13.5/14.5

The times with ?'s were run with partners so I couldn't get an exact readout.