Eighty-Eight Don't Feel Great

3 sets:

10 Unbroken Overhead Squats

400m run @ 90% effort

Rest 2 minutes

+

3 sets:

10 Heavy KB Swings

90sec AMRAP Burpees

Rest 2 minutes 

+

21-15-9

Knees-to-Elbows

Push-Ups

 

88#, 110#, and 132# on overheads... runs were all around 1:20-1:30's

88# kettlebell and 20 burpees per round

done and done

 

Rough day 

And The Drama Party Never Ends...

A1. Overhead Squat 3-3-3-3-3 at 3124 tempo
A2. Walking Lunges 20 total steps at 1.5 pood
B. For time:
30 Wall-Balls
60 Sit-Ups
20 Wall-Balls
40 Sit-Ups
10 Wall-Balls
20 Sit-ups

a1. 40, 50, 60, 65, 70kg (failed on 3rd rep). I should have had the 70 (85% of 1 rep), I just lost my concentration for a split-sec and let my left shoulder come forward. I was in a rush to get over to the wall for the next mini WOD I guess.
a2. Done
b. 5:50... never stopped moving, just wasn't moving fast enough I guess. Sub-5 min was the time to have.

Also, did the 100 push-ups workout with the fellas... 16-21-15-15-21

He's a Looker

A. Squat Clean Cluster: 1.1.1 x 5; rest 4 minutes - rest 10 seconds between reps

B. Ring Push-Ups @ 1010: amrap x 5 sets; rest 90 seconds (stop 2 reps shy of muscle failure)
C. AMRAP sets of 5 unbroken Overhead Squats in 5 minutes; must reset with a rest on the ground in between sets

a. 186# was my final, successful 3... for whatever reason when I went up to 198# I wasn't releasing my grip to catch the bar... so I did 1 fugly rep, failed, and had a successful (and pretty per Sam) third rep. I was working with a newbie today and it was really humbling to watch him and realize how far my form has come since I first started at CFDC. Still have a long way to go yet

b. Did sets of 25-20-15-10-10... these seemed more difficult than usual, I think because of the burpees and benchpress from yesterday.

c. This was gay. Again, was having problems because of my chest. I was having the hardest time stabilizing the barbell as I went down into the pocket. I only finished 6 sets... should have been around 10.

Hot Sott's

5 sets for highest load:

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

 

Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.

On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.

After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.

On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.

Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.

 

 

*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!

Contusion-ated

Overhead Squat
3-2-2-2-1-1-1-1

Warmed-up, got loose and hit the barbell. Think I did 88#x3, 110#x2, 120#x2, 132#x2, 154#x1, 164#x1, 176#x1, 186#x1, and 198#x1(Fail.) Just got my new wrist wraps in the mail yesterday, and maaaan did I like using them today. Failed on the 198# because I couldn't even  push-press it overhead to initiate an overhead squat. Actually, the barbell came down and hit me in the neck/back and put me out for a few.

Did 8x40yd (measured it today) sled drags... 6 with 135# and 2 with 145#. Also did reverse hypers... 10 empty, 8x25#, 6x50#, 5x60#, 5x70#, and 5x80#.

Booger

A. Front Squat @ 30X2: 5,3,2 (last set 100%); rest 4 min
B. Hang power snatch + overhead squat: 1 rep of each x 3 total reps x 5 total sets; rest 3 min
C. Coach's choice midline work

a. Did a short warm up due to time constraints but did 154x5, 176x3, 198x2, and 208x2 at tempo. Would have liked to do more at 5x and 3x. 

b. Did the barbell, then 88, 110, 110, 110, and 120. had a few reps where I went too wide on my receipt, but was aware of it. Noticed that when I trust myself and commit to a solid 3rd pull I put myself in a much better stance/posture to recieve the bar. When I lose focus and try to "muscle it up" is when I retreat under the bar way too soon and go wide with my feet (especially the right.) Snatch felt about as good as it's ever felt though. Still a booger of a movement.

c. We did ring plank holds building up to 3 min. 10 abmat situps for each break. I did 2:01 and 1:01 with 10 sit-ups.

On my own I did 5 rounds of 1:1 double-unders and rest for 1 minute. My counts were 70|58|70|62|48. Slowww progress. 

Head Rung Bell Sung

75 Overhead Squats for time, 95#

Took me a lousy 6:37 with 6 sets of 16/10/12/12/12/13... massive headache afterwards. I did 75 OHS's with 45# after just for grins. Did some jump rope work as well.

Mango Melon

A. Hang Power Snatch: 3,3,3; rest 2 min
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps

a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check

Diez

A. Hang snatch + Overhead squat: 1.5 x 5 sets; rest 120
B1. AMRAP DB push press in 30 sec (30/20) x 4 sets; rest 60 sec
B2. AMRAP pull-ups in 30 secs x 4 sets; rest 60
C. GHD sit-ups 12 x 5 sets; rest 90 sec

A. Took it easy due to back, stopped at 115... also noticed my snatch grip is more narrow than my "ideal" OHS grip. Prolly need to reconcile the two.
B1. 98 @ 30
B2. 79
C. Check

Jump, Jive, and Flail

A1. High hang clean + front squat: 1.2 x 5 sets; rest 30 sec
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec

A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70

Back help up today... hip flexor acted up a bit though (post WOD)

Weight: 171.2

AirDYIN'

Row Sprints, 4 rounds:
20sec max effort
Rest 2:20

Rest 5:00

Row Sprints, 4 rounds:

20sec max effort
Rest 2:20

Did the workout as rx'd EXCEPT I did it on the Airdyne... horrible.
Results, in calories, were: 22|??|17|15 and 11|13|13|18

Also did a overhead squat warm-up... worked up to 135lbx3 before class started

Fourth of SEPTEMBER

For Time:
30 Overhead Squats
50 Burpees

This is suppose to be a sadistic CFDC version of the ALREADY sadistic San Fran Crippler. I suppose the weight prescription would be 100% bodyweight for the "elite." Sam gave us a scale to base our loads off of, and with the results of the recent OHS x 15 WOD I went with a 70% prescription which put me right at 115# (70% of 167 is 116.9). I had a hard time stabilizing today. I was still able to get full depth on each rep (maybe too much depth) but felt shaky and uncontrolled. I busted my ass on one failure and nearly took my own head off when I went to re-rack on the final rep. On a positive note I was able to knock out my final 10 reps without failure/re-rack. Burpees were REDIC after the OHSs. Hip flexors and ant shoulders were on blast and I was sucking air. Total time was 6:58.

Model Citizen

Overhead Squat
15-15-15

Cookie:
300 Row/30 GHD sit-ups
200 Row/20 GHD sit-ups
100 Row/10 GHD sit-ups

Did a brief warm-up/stretch and got right to it. Guess I'll say mt first set was at 95#, then 115#, then a fail at 135# (only got it 6 times), THEN a successful attempt at 125#. That there is a PR for moi.

Didn't time the cookie, but did it nonetheless

Smile For the Camera

Power Snatch
+
Overhead Squat
+
Hang Snatch
+
Snatch

(Complete the entire complex without re-gripping)
 
Wow,  legs were STILL sore today. Actually, my adductors are the only muscles still wrecked. I tried like heck to get them loose, but I suppose it will take a few more days still. I decided to focus on technique and after looking back on June's attempt at this complex kept everything at 115# or below.  Think my sets were something like 95-95-105-110-115-115-95-95-95. I need to start catching video of myself if I want to get any better at this. I had a rep or two that felt REAL good... wish I knew what the difference in my form was. 
Afterwards, I watched some of the boys pull some big weight on deads (around 220kg). They had bands attached to the pull-up bar above to help get the weight out of the pocket, but then as the bands retract the load gets heavier at the top of the movement. Snazzy.  

Hurtin' For O's

Overhead Squat
5-5-5-5-5

Kettlebell Snatch Ladder
1-10 @ 53#

50 Knees-to-Elbows for time

Started with 50kg/110#x5 after a quick warm-up then did 55/121x5, 60/132x5, and 65/143x4 before we ran out of time. We did 5 hspu's after each set of the overheads. I should have gotten that 5th rep at 65 but I didn't take-in enough air before locking everything down so mid-rep I had to gasp for air and lost my stability.

Self-imploded on the snatch ladder. My time was 9:08 rx'd. Most of the leaders were in the 5-6min range. I'm gonna chalk that one up to too much beer over the weekend... had some diarrhea too. That might have helped dehydrate me as well.

Got a 3:48 on the knees-to-elbows ALTHOUGH I did it with toes-to-bar. No kip. I was a lil late starting this since I was still hurtin for some oxygen after the ladder, so I got a longer/full recovery before diving in.

Looky Looky LuLu

AMRAP in 5 min:
Row 1000m
AMRAP burpees in the remaining time

Rest 5 minutes

AMRAP in 5 min:
Row 1000m
AMRAP DB Squat Clean (45#/30#) in the remaining time

Then, Overhead Squats:
3-3-3-3-3

Did a quick warm-up then got divided into 2 groups for the WOD. Unfortunately, I was in the group that had to do the met-con first... no bueno. Kept my average speed right at 1:40/500m
for the first thousand then snagged 27 burpees. Speed was in the 1:50's/500m for the second thousand and wrenched out a measly 7 squat cleans after that.
I had hoped to PR on OHS's today, but after the met-con my goal was just to meet my last PR of 155#. We used kilos so technically I only nabbed 154#... but I'll take it.

Weight: 170.9

Neuromuscular Clusterfuck

Overhead Squats
3-3-3-3-3

Tabata Row

155x3 was my bestest... had to fight for it, nervous system was TAXED
936m total meters on the row ftl

Under The Knife

Back Squat
5x5

AMRAP in 15 minutes:
5 weighted pull-ups, 45 pounds
10 overhead squats, 135 pounds

225x5
7 full + 5 pu's @ 95/20

Noah's Ark

Overhead Squat
15-15-15

5 rounds, AQAP:
10 Thrusters, 95 pounds
20 Pull-ups

95x15, 105x15, DNF... hyper-weak-sauce
13:26 rxd

Thanks for the tips/push Noah... always appreciate it! Gotta get that thruster technique squared away... I'm wayyy too loose on those things

Know Thyself... And Thy Enemy

Overhead Squat

2-2-2-2-2

Not sure what my last successful 2 rep set was... I kept goofing up my second rep today (balance). I know I did 150# once... failed at 160#. Then we did:

50 du's

2 hspu's

40 du's

4 hspu's

30 du's

6 hspu's

20 du's

8 hspu's

10 du's

10 hspu's

I thought I could do this thing rx'd since my du PR was in the fifties, but I could get past the thirties after 3 attempts so I scaled to 35-25-20-15-10. I did all the hspu's as rx'd with 1 abmat. That was my first time to complete a WOD with only 1... wahoo! Took me forever to do it though... 19:51 total.