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Shoulder Press 1 RM

AMRAP Push Press at 80% of 1 RM for 3 minutes x 2 rounds

Helen
3 rounds for time:
400m run
21 KB swings @ 24kg
12 pull-ups

Here we go again. Time to get off my fat ass.

120lb was my best shoulder press today. Did 9 then 12 push-press at 95lb. First round I did more jerk overhead at a faster pace and gassed myself out.

For Helen I just tried to keep moving. Slow and steady wins the race? 12:38 total time. Round times were 1: 3:37 (3:37), 2: 7:57 (4:20), and 3: 12:38 (4:41).

Tight and Slow

5min AMRAP Double-Unders
4min AMRAP Air Squats
3min AMRAP Abmat Sit-Ups
2min AMRAP Pull-Ups
1min AMRAP Burpees

Another "first day back" after about a one week hiatus. I felt like I was moving in slow motion. Results were: 240, 136, 100, 40, and 13. 529 total.

Abs Of Squeal

Front Squat, 3-2-1-1-1
Weighted Pull-Ups, 3-2-1-1-1

Small PR on front squat today... did 154x3, 198x2, 220x1, 231x1 (PR), and 236x1 (Fail)
On weighted pulls the most I could get was 70# today... tried 79# and failed

After, did 3x10 ghd sit-ups, some shoulder mobility shiz, and 2 min max strict/military sit-ups (only got 81). THEN I ran 2 miles (in the rain) at about a 7min mile pace... 14:15.

Dr Chronic

A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25

did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after

Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR

Listen To The Feeling

6 rounds:
In 2 minutes, complete 20 Kettlebell Swings, 1.5 Pood
Then, AMRAP Double-Unders in time remaining
2 minute rest after each round

Did 53# unbroken for all six rounds... double-unders actually improved as the WOD progressed. They went something like 22, 26, 36, 50, 64, and 75. I've also noticed that I do exponentially better on du's when I can hear my rope. Goal next time should be to keep du's at 75-100. Then step-up to 2 pood and try to maintain the same rep count.

Did some mobility shiz for my shoulders then ran 1.5 mile (3 Fondren loops) in a relaxed 10:52

Cold but sunny today.

Marco Solo

Squat Cleans, Heavy Triple
Then 3 C&J's every minute on the minute, for 10 minutes

198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.

Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.

Wing Man

Did a good, long warm-up sesh today along with some treadmill running drills and shoulder mobility work... It appears my left scapula is elevated, protracted, and slightly "winging." As well, I have some internal rotation at the humerus.

After, did a slow 500m sidestroke (around 12.5 minutes) then did 5x100m sidestroke "sprints." I kept all under 1:56 with my fastest intervals sitting at 1:52.   

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. 

Holiday Hangover Cure

"Cindy"


As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

20 rounds and 5 pull-ups. PR! As always push-ups were the L factor.
Went swimming after... Did 10x50m sidestroke and another 500m freestyle. Can't remember my exact times but do remember keeping all the 50m under 1 minute.

COld And Getting COlder

10 sets:
30 sec Airdyne Sprint @ 90% effort
30 sec Recovery @ 50% effort
+
50 Turkish Get-Ups not for time (perfect tech), challenging loading
+
4 x 7-15 GHD sit-ups; rest 2 minutes

We did the sprints for total cals, I pulled 199.
I tweeked my shoulder (posteriorly) on the get-ups and had to stop... was using a 53# and only did 15.
Check on the ghd's.

VROOOM (not so much)

1.5 mile run

2400m... 6 laps... steady pace... 10:32... pretty lame... but its been a while.

Let Big Bear Wrap His Paws Around Ya

7 rounds for time:

5 Unbroken Strict Press (make it tough)
10 Strict Toes-To-Bar
Bear Crawl 50m

Ran with 110#... we didn't time it.

Swam 500m in 10:39 after... used sidestroke.

Cuttin Up In Class

3 rounds for time @ 90% consistent effort:
12 heavy KB swings overhead
90 sec AMRAP alternating box step ups, knee height box
rest 2 minutes between rounds
+
3 rounds for time @ 90% consistent effort:
15 chest to bar pull-ups
400m run
rest 2 minutes between rounds
+
10 minutes working on:
25 cumulative wall walks
deadbug holds between wall walks

Check, check, and check... don't remember the details but it was a good, difficult day

How Strong I'm Not

3 Sets:
7 tough front squats
60 sec box step ups, smaller box for more steps
rest 2 minutes b/t sets
+
3 Sets:
10 heavy DB/KB thrusters
60 seconds max double unders
rest 2 minutes b/t sets
+
5 Sets:
30 sec front plank
rest 10 seconds
30 seconds inch worm + push-up

Don't remember many of the details... worked with 45's on thrusters. Tried 53# kb's but only got 7-8 before crapping out. Worked with Deano on front squats and remembered how strong I'm not. Yay.  

Hot 'n Heavy... But Not

7 rounds for time:
3 tough deadlifts, no touch and go
15 ball slams - 20/10#

5:50 sumthin with 242#

Darn Tootin

AMRAP in 5 minutes @ 80-85%
10 push-ups
10 wall-ball shots
20 double unders
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
calories rowed - 7/5 damper
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
10 box jumps - step down
100m sprint

Pace Car

10-9-8-7-6-5-4-3-2-1
Deadlift, 30-50% of 1RM
Burpees

Rolled with 186# (50%). Time was 5:42. Would like to do this at 198 or more next time and try to keep the sub-six.

Hang Me Out To Dry

A. Hang Power Clean/Push-Press: 2.2 x 5; rest 2-4
B. Ring Front Leaning Rest: AMRAP x 3 sets; rest 30 seconds between sets
C. 1 min Airdyne Sprint for max cals

a. 176# was the heaviest clean for 2. Tried 198# and hit a wall (again.) But 154# was the only successful load for the entire complex.
b. did 2x2min and 1x1min
c. 42 cals on this... was hoping to break 45. Boo me

2500 RPM

AMRAP in 20 minutes:

5 L Pull-Ups
5 Handstand Push-Ups
10 Heavy Goblet Squats

Did this one abmat and was able to do the first 5 rounds unbroken. Win for me. Rolled with a 70# kb on the goblet squats. Don't remember my total rounds... thinkin 8? 9? or 10?

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