Run/Muscle-ups

WOD
AMRAP 15
200m run
3 muscle-ups

I couldn't get my muscle ups going today.
2 rounds + 200m run

Skills
None so far

HSPU + Strict Pull-ups + Hollow Rocks + Plank

3 sets max reps handstand push-ups
3-3-4

3 sets max reps strict pull-ups
13-10-10

2 mins hollow body rocking

2 rounds:
1:00 plank
30s each side plank

Kettle bell cleans, snatches, Turkish get-ups

Front Squat/Push-ups

AMRAP 15
95lbs front squat, 7 reps, bar taken from the ground
9 push-ups, chest to deck

15 rounds + 7 squats (I think, I suck at counting)

Pull-ups/HSPU/Box Jumps/Burpees

WOD
For time:
50 pull ups, every minute on the minute 3 handstand push-ups
100 box jumps (24" box), every minute on the minute 5 burpees

6:44
This was a good one, high power output and legs were burning by the end. I got 34 consecutive pull-ups in my first set, which was a PR. I only had to do one set of HSPUs, they went really well though.


Skills
Double unders

5x3 PP, 5x3 FS, 1000m Row

WOD
3-3-3-3-3 reps push-press

105-115-120-125-130(1,F)

130 is a 1 rep PR and 125 is a 3 rep PR (I think)

3-3-3-3-3 reps front squat

135-145-155-165(2,F)-165(1,F)

I should have gone down to 160 on the last set. I didn't feel great about this but really it wasn't bad (my 1RM is 175 or so).

1000m row
3:51
Did it with the damper on 6, I think next time I would do it a little lower (4 or 4.5). Overall not bad, tried to pull ~1:55/500m the whole way.

Skills
Butterfly kip (still not quite)
Double unders
GHD situps

"Brenton"

WOD
"Brenton"

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

9:35 with a 20lb vest. I think I might have been able to push the pace a little more.

Skills
Double unders
Handstands
Handstand walking

HSPU/Power Clean/K2E

9-7-5 rep rounds for time
Handstand push-ups
95lb power clean
Knees to elbows

13:00
Handstand push-ups shit on me :).

POST 300! Woo!

Rest Day

Like a sissy. Lower back is sore.

This is post 299!

Double Under/Power Snatch

Crossfit Open WOD 1, attempt 2
AMRAP 10 mins
30 double unders
15 barbell ground to overhead (75lbs)

5 rounds
Last time I got 4 rounds + 30 double unders + 8 snatches

Here's the video

5x5 Bench Press

WOD
5-5-5-5-5 reps bench press

105-115-125-125(4,F)-125

Skills
Double unders

Rest day

Calves really sore

5K Run + Double Under/PowerSnatch

AM
E-Week 5K (I don't have the map but the route was hilly and went through Schenley Park.

19:19 (PR)
Really happy with this, still had some in the tank, maybe next time I can go sub-19. Rest day yesterday probably helped.

Afternoon
Crossfit Open WOD 1:
10 minute AMRAP:
30 double unders
15 ground to overhead (power snatch is fastest, C&J is legal as well) at 75lbs

I completed 4 round + 30 double unders and 8 snatches (total 218 reps)
I wanted 5 rounds but since the submission deadline was extended to next Sunday I might do this WOD again (probably Wednesday). Very difficult/really good WOD. I'll probably post the video when I get it.

Rest day

Spent yesterday (today) at a winterguard event, did a few max-height jumps (trying to touch a plate on the wall). Did some mobility stuff, shoulder felt great this morning (tomorrow).

Double Unders, Stretching

I got a new cable for my jump rope since my old one was fraying. I practiced double unders for a bit and stretched/did mobility drills.

5x5 Backsquat

WOD
5-5-5-5-5 reps backsquat

135-155-165-185(3,F)-185(2,F)

Not feeling it today. Last time I did this I for 195 in 4th set and 195(3F, 2) in the last

Skills
Double unders
Foam rolling

GHD/Squat/Double Under

5 rounds for time of
10 GHD situps
20 squats
30 double unders

6:35
GHDs cause a lot of pain in my back still, not sure how to fix it.

Did some stretching and foam rolling.

Death by Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

19 + 14 in the 20th minute
Did this on October 21, got 16 + 9.

Unbroken through minute 16. Really good WOD for me. Hand rip = not fun but... comes with the territory I suppose.

Rest Day

Back to the normal schedule tomorrow

Run/Burpees/KB Swings/Lunges

4 rounds
Ruskin/N. Bellefield block Run (I'd guess ~800m)
20 Burpees
20 KB Swings (used 45lbs)
20 Lunge Steps per leg

Source

26:21
I did 10 lunge steps per leg for the first three rounds. I realized I had done it in the last round so I did 50 per leg at the end.

Rest day

Pittsburgh

KB Swings/Push-ups + 7x3 Weighted Pull-ups

Afternoon WOD
75-50-25
KB Swings (1 pood since that's what I have)
Push-ups (chest to deck)

13:48
Last couple workouts have felt... meh. This one felt better. I tried to break up the swings as little as possible but even with the 1 pood my forearms we're just not strong enough.

Evening (Late) WOD
3-3-3-3-3-3-3 strict weighted pull-ups

25-30-35-40-45(F)-42.5(1,F)-40(2,F)
So so so close on the last rep, I kipped a little and got it but in reality I was probably 2" or so short without the kip. I miscounted my sets (I think, I was on the phone during most of this WOD) so I'll count the warm up set at 25.

Skills
L-sit hold from hang
KB snatches

Rest day?

maybe

5x5 Push Press

WOD
5-5-5-5-5 push press

115-120(4,F)-120-120(4,F)-120(3,F)
Power cleaned weight to front rack. Last set was disappointing but whatever. Not a bad session. Need to work on my form a little with this lift, move the bar straighter.

Skills
Knee pop ups
Overhead squats with empty barbell, working on keeping my right knee from turning in

WPU/Burpee/K2E/Wall Climb/Curtis P/KB Snatch

chipper:
7 strict weighted pull-ups (20lbs)
7 burpees
7 knees to elbows (kipping allowed)
7 wall climbs
7 curtis ps (95lbs)
7 KB snatches (1 pood, right arm)
7 KB snatches (1 pood, left arm)

6:37

then push press 3x3
115-125-130(1,F)

SDHP/OHS

21-15-9
sumo deadlift highpull
overhead squat

I used 75lbs, felt like my wrists were going to explode.

9:15
No intensity today, just going through the motions

Rest Day

No time to workout today.

7x3 Shoulder Press

WOD
3-3-3-3-3-3-3 reps shoulder press

85-95-100-105(2,F)-100(2,F)-100(2,F)-100
Got the last one, hell yeah.
Power cleaned the weight since I don't have a rack.


Skills
KB snatches
PVC Overhead Squats

Rest day

Cincinnati

handstand push-ups
2-1-1-1-1 with 1:00 between sets

In lieu of my foam roller I taped 2 lacrosse balls together and tried to do a little work on my lower back. My back gets tight a lot (it also gets used a lot) and bothers me on GHD situps, so I'm going to try to do this more regularly and see if it helps.

Row/DL/CTB/Burpees/Double Unders

WOD
For time:
Row 500 meters
21-15-9
Deadlift, 205#
CTB Pullups
Row 500m
21-15-9
Burpees
Double Unders x 2

D Lo (from Panther Crossfit) made this up

17:49
Not sure what it is, but I had a hard time hitting chest to bar, I pretty much counted every rep though. This is something I'll have to work on. Also, it was much harder to string chest to bars together than regular pull-ups.

I tried rowing with the damper much lower for this WOD, I think it's probably better for me- lower damper and higher strokes/min. Really fun workout.

Skills
GHD Situps

Run/Squat Snatch/HSPU

3 rounds of
400m run
15 squat snatch at 75lbs
8 handstand push-ups

24:ish kinda
Subbed a 250m row for the third run, waited a good 2-3 mins at least for the second run. Handstand push-ups are really really slow for me. First WOD with squat snatches I think. I'm not sure what it is exactly about them- the movement is really complex I guess and takes a lot of accuracy, balance and focus, but they're challenging.

5x3 Hang Power Snatches

WOD
3-3-3-3-3 hang power snatch

85-90-95-100(PR)-105(PR)

Skills
Double unders
Squat Snatches
Rowing
1 set max rep strict pull-ups: 14 (PR)