Lift Complex

Gotham morning wod: one of my favorites, in part because it's a good barometer of progress.

5 Rds
15 deadlift, 85#
12 hang power clean
9 front squat
6 push jerk
TIME: 12:52

Time to do the exact same workout last September: 21:20.

Street Nancy

Gotham 6am class this morning. The workout: "Nancy." More overhead squats!!

5 rounds
400m run*
15 overhead squats, 75#
TIME: 15:27

*400m = up the stairs, out the door, around the block, and back down to the gym. www.mapmyrun.com puts the distance around the block at just under a quarter mile, so I'm guessing it's a bit longer when you include the hallway and flight of stairs x 2.

Really fun to run on the street in midtown -- commuters and tourists and movie crew kept me on my toes. In retrospect, I think I paced myself a little too much. Next time I'll try to make those runs quicker, push it a bit and see if my overhead squats are still solid.

Virtuosity

Monday night: CrossFit Virtuosity in Williamsburg. Cool facility in an old garage, and a nice, not-too-hot night to work out.

Warm up: Burgener
Then, snatch work. 1 snatch + 3 ohs at 65, 75, 95.

The wod:
21-15-9
OHS 65#
CTB pull-up
TIME: 4:15

Cash out: 50 hip extensions.

+ Keith showed me how to build to a free handstand at the end of class. That's a skill I really want to get good at.

O Canada (part deux).

After four days off, I went back to the gym. The past few days have been less restful than I wanted, and I have been very relaxed about what I am eating. Anyway, now it is time to hit training hard with the fall rugby season in sight.

CrossFit Gotham's morning workout was a double: two workouts from the Canada regional, both of which I'd done in May. Times were actually pretty close, though pull-ups today took a little longer today on the swinging bar.

WOD 1: compare to May 29th
4 rds for time:
35 wall ball (14#, ? target)
20 pull-ups (swinging bar)
TIME: 12:38

ten minute break

WOD 2: compare to May 30th
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees
TIME: 6:09

Video from Jim!

And more here:
http://www.youtube.com/user/exxtremeevolution

Games

Back from the Games. CFP finished 12th, good to be in it through the final. Watching the individuals compete was an inspiration to dial it up and get serious.

The workouts:

1. as a team complete 2 rds:
70 thruster (105/155)
50 CTB
100m fireman carry buddy run

2. every team member completes 1 minute amrap of
-deadlift (174/264)
-(rest)
-pistols, alternating legs
-(rest)
-row for calories
Then in remaining time max overhead. I got 37 deads, 20 pistols, ? calories, 170#.

3. 2 rds of:
300m team run followed by "assembly line" style
-15 box jump-overs, 24"
-15 db squat cleans (25/45)
-30 double unders
-15 push-ups w hand release at bottom
-15 ghd sit-ups
-lunge walk

4. team chipper:
10 rope climbs
move sandbags and team over 6' wall
30 muscle-ups
move sandbags again
100 wall ball
team over 12' wall with rope

Technique

Warm-up, followed by light snatch work. That was it!

I'm terrible at tapering. I hate it. This morning I was so tempted to jump into the workout. But today, tomorrow are all about being recovered, hydrated, ready to go. And I feel great.

Feeling good

Kept everything to a feel-good level this morning.

Front Squat 3 x 155, 165, 165
Key from Mike: "laser your elbows."

3 sets:
250m row
35 double-unders
rest about 3 minutes

5 sets: 15 ghd, rest about 90 seconds

80%

Part 1.

a. deadlift at 80% effort
255, 260, 265 x 3

b. press at 80% effort
85, 95, 100 x 3

c. gh raises, 15 x 3

Part 2. 1 minute on, 3 minutes rest x 5
20 second burpees, 20 second 14" box jumps, 20 second pull-up
1. 11, ?*, 11
2. 11, 19, 12
3. 11, 19, 12
4. 11, 21, 9
5. 11, 21, 8*
*not sure count on first box jumps, either 16 or 19. stopped for chalk last set pull-ups, so sweaty!!

Squat Swing Jump

CF Gotham 6am class:

3 x 10 OHS kept it light
65 - 80 - 95#

WOD: for time
30 OHS 65#
25 KBS 53#
20 OHS
15 KBS
10 OHS
5 KBS
*bar and bell on different ends of basketball court
TIME: 3:44

Everything felt good this morning. Started to feel fatigue toward the end of the sets of OHS, but recovered well. Didn't have a good meal after, just coffee with cream on my way to jump-rope.

9am Buddy Lee jump rope seminar:
Spent an hour and a half learning some better jump-rope technique, starting from the most basic of basics (how to jump and land). Fun, taxing at certain moments but in general was focusing on skill rather than exerting myself. In two 30 second as-many-jumps-as-possible (alternating feet), I got 94 and 110. Tripped on rope both attempts.

Mini amraps

Began the day with a good CF Gotham warm-up. Weather has cooled but the gym is still ridiculously hot.

Then 3 x 3 of power cleans: 115-135-145.

Then 3 5-minute amraps with 10 minutes between them:

1. 3 muscle-ups, 6 box jumps (24"), 25 unbroken double-unders
2 rds + 2 m-u

2. 50 double-unders, 1 power clean (95#), 2 front squats, 3 push press
3 rds + 25 d-u
note: broken rope slowed me down

3. 10 ghd sit-ups, 10 ring dips
4 rds + 10 ghd

Quick Crunch Workout

Evening workout:

a. Hang Power Clean: 115 x 3, 135 x 2, 145 x 2
was really struggling to hold onto the bar! weird thick bar at crunch and my hands were really sweaty.

b1. 2 sets 85# bench press (amrap -2): 25, 25

b2. 2 sets dead hang pull-ups (amrap -3): 10, 7

Max Snatch

All I did this morning was work snatches, singles. Old PR was 120#.

First: very good warmup in a very hot gym.

Next, a few reps light. Then singles:
95
105
115
125f
125
135f,f
130
135f,f,f
135 PR

Later will run a few 400s by the Hudson. It's only 87F out, so I should do that before it heats up.
[Update: ran 400m+ and walked back x 3. 90 degrees and breezy!]

Galloping Hill

Drove to Galloping Hill Road for sprints. Mother of an uphill! The first one a minute, then staggered start race-style sprints x 3 more for just under a minute. Short workout, but humidity and temps near 100 made it a hard one. Need to drink!! Ooh, also finally replaced my old kicks (chunks of rubber were falling off them). Inov8s felt good even though I will miss my Nikes.

Team, Track

10am: team workout on the track. Hot out!!

as a team with Julie:
400m run (together)
20 power snatch, 75# (share work evenly)
100m farmer's walk with bar and kettlebells
40 clean and jerk
100m farmer's walk
60 kettlebell swings, 35#
100m farmer's walk
80 burpees
100m farmer's walk
400m backwards run
time: 17:31

11:30am: opt at the gym
A1. bench 3,2,1,1,1 3-count descent (3 min rest)
A2. weighted chin-up singles (3 min rest)

B1. 2pd kettlebell swing amrap 30 sec x 3 (1 min rest)
B2. 20 ghd sit-up x 3 (1 min rest)

bench weights: 145(3), 155(2), 165, 170*, 170F
The 170# I hit was too fast a tempo on the descent. The next one I stuck to tempo and failed. Still, PR!
chin-up weights: 45, 50F, 45, 50, 55F
2pd kbs reps: 18, 19, 18
ghds all unbroken

Triple Morning

Tough morning after two days off:

Back Squat singles, 6 min rest between
225, 235, 245, 250F, 250F
Shaken up by failed attempts. Frustrated I couldn't hit 250, which is old PR.

rest 20 min

5 sets of:
400m run
15 OHS, 65#
3 min rest
set times:
2:06
2:06
2:03
2:11
2:08
The slowest set was the set I rushed my OHS, had to reset bar overhead. Good lesson: steady, control.

rest 90 mins

5 clean and jerk, 135#
10 pull-ups
10 c + j, 95#
20 pull-ups
15 c + j, 65#
30 pull-ups
6:54

*had to change plates, clips
Felt a little out-of-control as the C+J got lighter. Next time, need to visualize movement at each weight, work with discipline and breath.

Wednesday Triple

6:30am: track workout
run 800m at 50%
run 800m at 75%
rest 4 min
run 800m at 100% (time: 2:58)
rest 4 min
run 800m at 75%
rest 4 min
run 800m at 100% (time: 2:52)

3pm:
a. split jerk, 3 x 155, 165, 175(2)
b. hang power snatch, 3 x 75, 85, 95, 110, 115(2), 105
c1. press, 5 x 70, 80 85, 90(3)
c2. chin-up weighted singles: 40, 45, 50, 55F(vest + 15#db)

5:30pm: 3 minute amraps, 10 min rest between each

a. 3 minute amrap: 20 double-under, 10 CTB
3 rd + 23 reps

b. 3 minute amrap: 3 95# cleans, 6 push-up, 9 squat
8 rd

c. 3 minute amrap: 5 ring-dips, 5 kettlebell snatch/arm (35#)
5 rd + 8 reps

d. 3 minute amrap: 5 burpee, 5 box jumps (20")
7 rd + 4 reps

Tuesday

Tuesday night workout:
A. slow-descent OHS 3 x 5 reps, minute rest between
105#

B. Power Clean - build to a heavy 2; rest as needed
155#

C1. 70# kbs amrap 25 sec x 3, rest 90 sec
15, 15, 15

C2. GHD Sit Ups - 15 x 3; rest 90 sec
time to complete: 28, 27, 26 sec