A. Squat snatch; 15 singles @80% 1rm; rest as needed bw sets
78# B. 1 1/4 back squat; , 6, 6, 6, 3, 3, 3; rest 3 min
80,85,90 100,105,110
+ 100 barbell russian step ups 45# 20" for time 8:30
Snatch work felt good. Thought I'd send some videos to see what you think. Was working on making contact today and setting up the same way every time. 11/4 squats felt strong today too...until the WOD, then I realized my legs were tired :). I enjoyed those Russian step ups though, fun to do something new. I did sets of 34,33,33. Surprisingly, I had a hard time with my upper back/neck getting tired from the bar more than my legs. Good time though :), thanks!
5 rounds + 7
Strict pull ups went fine. The first set of eccentric pull ups was really more of a 7-8 count so I went down in weight for the second. They were challenging, mostly the last little bit at the bottom before the hang. Neutral grip presses were hard but satisfying. I really like doing them with dumb bells because I feel like it's less strain on my neck. The WOD was okay. I really do love burpees. But I've been struggling with my double unders for awhile. My rope was slightly frayed and became majorly frayed after the first round so I switched to my roommate's rope which is pretty long for me. So I just bent my elbows and went with it. I got a few sets of 20 unbroken. Will keep practicing. Thanks!
B. Rear foot elevated DB split squats @2221; 8-10x4; rest 1 min bw legs
20 x 10 25 x 8 25 x 8 25 x 8
C. Snatch grip OH reverse lunges; 16 continuous alt'ing steps x4; rest 2 min 33, 53, 53, 53
+
21-15-9
DB thrusters 30#
box jumps 20"
6:06
I was really happy with my complex max because it felt very strong. I think my front squat is much improved. The split squats were harder with the tempo and again, felt more difficult for the right leg. The lunges were fine on the legs but hard on my wrists. I stayed kinda light because my right wrist has been irritated this week. I have been wearing my wrist wraps too. The WOD...wow. Kinda without words...maybe that's being a little dramatic. But I couldn't believe how much more difficult 30# DB thrusters were than 65# barbell thrusters. Squating it was fine, but they fried my shoulders. I had to stop at 17/21 because I failed! I split the 15 into 7, 4, 4, and the 9 into 5, 4. My shoulders are definitely sore today. Thanks!
A. Single leg barbell deadlifts (film these and increase weight from
last week); 6-8x5; rest 90 seconds bw legs
65 x 8 70 x 6 70 x 8 75 x 6 75 x 6
B. TnG hang power clean; 5 on the min for 10 min (moderate effort)
73, 83, 83, 88, 88 88, 88, 88, 93, 98
+
Row 500m @70%
2:28
rest 2 min
Row 500m @80%
2:12
rest 4 min
Row 500m @90%
2:00
rest 6 min
Row 500m @100%
1:56
Single leg dead lifts were again MUCH harder on the right leg. My right hip/butt got very annoyed, like tight muscle. I stretched a lot after and feel fine. But my left leg feels so much stronger and easier to balance on too. The weight felt light on the left. TNG hang power cleans were fun. Not too much cardio wise and I felt like I started way to light so kept adding weight. Rowing felt good. I wanted faster on my 100% but whatever :). I think I was trying so hard I lost my form and just started trying to go rapid fire instead of strong pulls. Also, after the fact, I think I did more 60, 70, 95, 100% :). Thanks!
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min 26 x 3 35 x 3 40 x 3 42.5 x 2 37.5 x 2 B1. 15 burpees AFAP x5; rest 30 seconds
49,55,48,53,52 B2. 10 kipping pull ups for time x5; rest 2 min
19, 19, 18, 21, 18 C. Bent over barbell rows; 8-10x5; rest 2 min
63 x 10 68 x 10 73 x 8 73 x 8 73 x 8 D. Strict toes to bar; amrap unbroken x6; rest 90 seconds 6, 4, 5, 3, 4, 4
Eccentric pull-ups: I went down on wt so that I was able to hold at the bottom without dropping. They felt a lot more controlled this week. Burpees were fine, figuring out what slows me down. Kipping pull-ups still feel off. I have a new bar but no where to install it yet, hoping it helps. Barbell rows I enjoy. The last couple reps were a struggle. Struck toes to bar is mostly tough on my hands and shoulders. It's hard to keep my lats engaged. Thanks!
A. Squat snatch; 1 rep on the 30 seconds for 30 reps @72% 1rm
63# 1 1/4 back squat; 10, 10, 8, 8, 6, 6; rest 3 min
65,70,75,75,80,80 + 4 rounds for time: 20 DB walking lunges 20#/hand 10 ball slams (aggressively as possible thrown into the ground, not for quick turnover) 4:50 Snatch felt good. Great practice, a little winded but not much. Still felt relatively light. Squats were hard but satisfying. I really made myself go low. And the last couple reps were wicked tough on each set. Right leg got super tight again. It even cramped in the hip flexors on the very last rep. The WOD was fun. Legs were already spent from the beginning but I just went as fast as I could unbroken. So glad you told me to rest up. My cold is pretty much gone and I feel so much better and strong...and motivated. Oh yeah, and my sand bags, 30# slamball, and rings came today! Thanks!
A. Single leg barbell deadlifts (film these); 6-8x5; rest 90 seconds bw legs
53 x 8 58 x 8 63 x 8 68 x 6 68 x 6
B. TnG deadlift; 5 on the min for 10 min (start moderate and build so
last two sets are heavy)
123 123 133 133 143 143 153 153 163 163
+
For time:
100 Db power snatch 40# (alt arm per rep)
12:30
Single leg dead lifts were a fun new task. Tough on balance. I also really noticed that it was harder on my right than my left. My right hip/butt/piriformis area would just burn and get tight, the left side felt strong. Balance was better on the left too. TnG deadlifts got really heavy the last 2 sets. Again, a little strain in the right hip area, nothing sharp or painful though. It's always way more inflexible when I stretch too. I LOVED the 100 DB snatches! I cannot tell you what a learning experience it was. Such a revelation really :). Here's how it went: the first 20 felt heavy and I was seriously considering going down in weight because I couldn't imagine making it to 100. But I didn't, just kept plucking away and trying to use my hips more. Somewhere around 40 I was starting to figure out how to dip under it, like a power snatch vs. a muscle snatch. And by 60 I had that down. And honestly, after that, it felt like the weight was getting lighter! I had a few that I just pulled wrong that were tough but for the most part it felt good toward the end and like I really improved, figured out some efficiencies. It was fun, thanks!
A. Weighted eccentric only pull ups @21A0; 4-5x5; rest 2 min
35 x 5
40 x 5
45 x 5
45 x 4
35 x 4
B1. 15 burpees AFAP x4; rest 30 seconds
44, 50, 55, 52
B2. 10 kipping pull ups for time x4; rest 2 min
18, 19, 18, 20
C. Bent over barbell rows; 8-10x4; rest 2 min
53 x 10
58 x 10
63 x 10
68 x 9
D. Hollow rocks; accumulate 4 min for time
6:08
The eccentric pull ups were fine on the majority of the descent but I must have lost control close to the bottom because I had a hard time holding for 1 second without dropping/losing shoulder tension. I could go really slow until right at the bottom. Burpees were fun :). Kipping pull ups are still frustrating for me. I get my new bar this week, I think it will help. Barbell rows felt tough on the first set but I was able to keep adding weight. No issues with the hollow rocks...but I have sore abs this morning :). Thanks!
A. Squat snatch; 1 rep on the 30 seconds for 30 reps @70% 1rm
58
1 1/4 back squat; 12, 12, 10, 10, 8, 8; rest 3 min 53, 58, 63, 68, 68, 73
+
4 rounds for time:
Row 400m
40 double unders
11:30
Snatches were great practice. Got my heart rate up a bit but not bad, a pretty easy pace. 1 1/4 back squats are always tough...there may have been some grunting. I always feel like it destroys my right leg and hip and my left feels pretty good. The WOD was fine, I just feel like I've regressed with double unders. I was only stringing together 10-15 for some reason. The rowing felt great. I looked at my time when I was done and didn't write it down, so sadly I can't remember it! But I think it was between 11 and 12 minutes. I'm meeting with the olympic lifting coach friday morning on my rest day. He plans to have me full snatch at 80-90% of my 1RM. Thanks!
8:15
I think if I weren't alone in my garage with my dog barking at me, my max's may have been higher. At least that's my excuse :). I'm happy with the power snatch but really wanted more on the clean. I found an olympic lifting coach though, Xi Xia is his name, at CrossFit Portland (Scott Hagnas' gym). I hope to set something up with him next week or so. The 75 power snatches went really well. I did two sets of 10, then a set of 5, and repeated that until 75. It felt light and good. Thanks!
A. Hang squat snatch; 3 reps on the min for 12 min (start light and
increase load as you go)
33, 43, 48, 53, 58, 63, 68, 68, 68, 68, 68, 68
+
30-20-10
DB power snatch 40# (alt arms)
60-40-20
wall balls 12:31 (35# DB)
The last two sets of the snatches were really challenging. The one minute went fast. The WOD took me longer than I had hoped. Warming up for it I tried the 40# DB and really struggled on the right side. My right shoulder just didn't want to do it. This is really the first time I've done power snatches with dumb bells. Long story short, I did 35#. It was still pretty tough though. Thanks!
A. Strict pull ups; amrap sets of 2
unbroken in 4 min
5 sets of 2!
B. Amrap unbroken kipping pull ups x3; rest 2 min 15, 15, 15
C. DB bench press; 12-15x5; rest 90 seconds
20# x 15 25 x 15 30 x 12 30 x 15 35 x 9
D. Bent over DB chinese rows; 10-12x5; rest 90 seconds bw arms 20 x 12 30 x 12 35 x 12 40 x 12 45 x 10
So excited to have the pull up strength coming back. It may be due to the fact that I'm actually eating this week :). Regardless, it was encouraging. The kipping pull ups still feel weird on my bar but are improving. I ordered a better bar from Rogue and should have it installed end of next week. I enjoyed the DB bench press. Failed on the last set mostly due to my right shoulder kinda giving out. The left side felt strong. Chinese rows went well. Should have started with heavier weight. Thanks!
A. Pause power snatch (below knee); build to a max
83
B. Snatch deadlift @31x1; 3-4x5; rest 2 min
123 x 4 143 x 4 153 x 4 158 x 3 158 x 3
C. Rear foot elevated split squats; 10-12x5; rest as needed bw legs
with DBs (weight is per hand) 12 x 20# 12 x 25 10 x 30 10 x 30 10 x 30
D. Single leg bench elevated hip extensions; 12-15x5/leg; rest as needed bw legs
15 for all
Pause snatch was tough. I was happy with 83, 88 was not going to happen. I liked that I had to be really quick and explosive to get it, good practice. Snatch deadlift is such an uncomfortable movement for me. Just feels like a lot of tension the whole time. Each rep at 158 was really challenging. I love/hate the split squats: hard and take so long. But I know they are making me stronger. Still feel like my right leg is weaker and it gets really tight. Left leg feels great. Hip extensions were easy until the last set and then they were only hard on my right leg. Thanks!
A. Hang squat snatch; 6 tough singles; rest 90 seconds
73, 78, 83, 88, 88, 83
B. Front squat; build to a 3rm
115
+
21-15-9
thrusters 65#
pull ups
7:30
73 and 78 hang squat snatch felt good. 83 was challenging but kept good form. The first 88 I hang power snatched (not on purpose). The 2nd 88 I hang squat snatched but was pretty wobbly so I went back down to 83. Front squats felt good but got heavy fast. I did the WOD at home and used the pull up bar attache to my squat rack. It's narrow and just felt difficult, but maybe that's just Fran. Thrusters were fine, not fun but did them unbroken. But the pull ups were tough. I did sets of 7 on the 21, 3 on the 15, and 2-3 on the 9. Thanks!
10 min amrap @85%
10 power snatch 75#
10 bar facing burpees
run 200m
2 rounds
rest 5 min
10 min amrap @90-95%
10 power snatch @75#
10 bar facing burpees
run 200m
2 rounds + 2 75# power snatch got heavy fast. The first round I did 7 in a row and then pretty much 3s and 2s after that. It was fun though. I had some friends over to do it with me. Thanks!
A. Hang squat clean; 3 reps on the min for 12 min (start light and
increase load as you go)
73, 78, 83, 83, 88, 88, 93, 93, 98, 98, 103, 103
+
For time:
150 wall balls (9:20)
90 double unders (2:32)
(this is open workout 13.3 without the muscle ups, just looking to compare your output)
11:52
The squat cleans were okay until over 90#. Both 103# sets I struggled with the 3rd rep but got it. It's standing up from the front squat that is the hard part. I can get under it just fine. I cursed you before I started Karen ;). It was hot today too. Did sets of 30 and 20. The double unders were okay. Mostly groups of twenty something. Thanks!
A. Strict pull ups; amrap sets of 2 unbroken in 4 min
6 singles
B. Amrap unbroken kipping pull ups x3; rest 2 min
13, 14, 12
C. Side plank; amsap unbroken x3; rest 1 min bw sides R 48, 56, 60 L 58, 60, 64
+
21-15-9
Toes to bar
Burpees 8:25
Once again, not able to string 2 strict pull ups together :(. Even the singles were rough. I did this workout at a park. I taped the pull up bar so that it was easier to grip. It felt pretty similar to what I was used to at the gym. Something in my right upper abdominal muscle chain felt a little stretched out/pulled after/during the strict pull ups but not bad. The kipping pull ups were fine. Side plank was harder on the right which is funny since the left side actually felt a little sore d/t the rib but was stronger. Weird. The WOD was good. Strangely I feel like my toe to bar are improving while pull ups are getting harder. And I really do love burpees, really. My legs are sore from yesterday, pretty evenly all over. Still working on eating and sleeping better. Thanks!
A. Squat snatch; 15 'tough' singles; rest 75 seconds
5 at 68#, 3 at 73, 2 at 78, 5 at 83
B. Snatch deadlift @31x1; 4-5x5; rest 2 min
123 x 5 133 x 5 143 x 5 148 x 4 148 x 4
C. Rear foot elevated barbell split squats; 12-15x5; rest as needed bw legs
33 x 15 43 x 15 48 x 12 48 x 12 48 x 12
D. Single leg bench elevated hip extensions; 12-15x4/leg; rest as needed bw legs
15 each set
Snatching felt good today. And the 75 seconds felt like plenty of rest. The snatch tempo deadlift just feels uncomfortable. I struggle to keep from leaning forward...a flexibility thing I'm sure. I was glad when those were done. Back felt tight but good. My left leg is definitely stronger on the split squats. I really struggle with about 2 more reps on the right than the left. Either way, the last three sets at 48 were tough on both legs and I wanted to unload. But they make me feel strong :). The hip extensions were uneventful, a nice way to end. Plus I actually stretched after because I was already laying on the ground :). Thanks!
20 min amrap:
10 KBS
10 burpees
10 pull ups
10 wall balls
40 double unders
4 rounds + 10+10+2
Slept terrible last night. Weighed myself today and I've lost 7 pounds...crazy. Tomorrow I grocery shop and cook...and eat :). The 20 minutes actually went pretty fast. My double unders were pretty bad today, just kept tripping up. Pull ups have been rough for me lately too. I can't seem to get a good kipping rhythm. The pull up bar I'm using is different than what I'm used to. It feels more slippery. I was only doing 3-4 at a time after the first 2 rounds. The rest of the WOD was pretty easy. Thanks!
