Friday 2016.08.18

August 19, 2016

Vacation WOD at CrossFit Hammersmith

Skill / Strength
Hand Balancing
5 Rounds:
1-3 sad unassisted chins / assisted pull-ups

Metcon
For Time:
40 Wall Ball, 14#
50 Slam Ball, 10kg
60 Burpees

7:57.


Thursday 2016.08.17

August 18, 2016

Vacation WOD at CrossFit Hammersmith

Front Squat
15×5, 25×5, 50×3, 55×3, 60×3, 65, 70kg

Superset 8 Ring Dips.

Metcon: CrossFit Games Open 14.1
AMRAP in 10 Minutes:
30 Double-Unders
15 Snatch, 25kg

6 rounds.


Tuesday 2016.08.09

August 9, 2016

New Competition Program
Test Week 2, Day 1

Train2Train A
Dumbbell Lunges
30×10, 35×10, 40×10, 40lbx10

Superset Dumbbell Romanian Deadlift
40×10, 50×10, 60×10, 60lbx10.

Conditioning
5 Rounds for Time:
100m Sled Push at bodyweight
@180lb — 2:30, 2:45, 3:15, 3:05, 3:25. Worst thing literally ever.

Train2Train B
Reverse Hyper
50×12, 50×12, 50lbx12.

Superset GHD Sit-Up
20, 20, 20.

Train2Train C
Russian Twist
10×20, 10×20, 10lbx20.

Superset Barbell Inverted Row
20, 20, 20.

Superset Dumbbell Bench Press
25×20, 25×20, 25lbx20.


Monday 2016.08.08

August 8, 2016

New Competition Program
Test Week 2, Day 1

Gymnastics A
Freestanding Handstand Hold
8 seconds, 7 seconds.

Max Distance Handstand Walk
1 foot.

Weightlifting A
Back Squat
132, 154, 176.

Back squat: limited by psoas fucked-up-ness. So kinda one-legged.

Train2Train
3×6 GHR
3×10 GHD Single Leg Hip Extension
3×0:45 GHD Plank Hold (face up)


Sunday 2016.08.07

August 7, 2016

2016 NYC Subway Series Event 1 at CrossFit Virtuosity

Workout 1: Killer Kage Redux
For Time:
7 Front Squats, 155/105#
250m Row
24’ Rig Traverse
Round 1 – 1:45
Semi-Finals – 1:45

Workout 2: “The Girls”
“Isabel”
For Time:
30 Snatches, 95#
2:57.


Saturday 2016.08.06

August 6, 2016

New Competition Program
Test Week 1, Day 6

Weightlifting A
Press
70, 80, 90, 95, 100lb.

Weightlifting B
Push Press
100, 110, 120, 130lb.

Weightlifting C
Deadlift
155×2, 185×2, 205×2, 225×2.


Friday 2016.08.05

August 5, 2016

New Competition Program
Test Week 1, Day 5

Conditioning

EMOM for 45 Minutes at easy pace:
Minute 1: Row
Minute 2: Single-Arm Front Rack KB Walk, 20kg
Minute 3: Asymmetrical 1/4 Squat Jumps, alternate sides every 3 reps, 25#
Minute 4: Ring Push-Ups / Plank, with turn-out
Minute 5: Rest.


Thursday 2016.08.04

August 4, 2016

New Competition Program
Test Week 1, Day 4

Recovery
45 minutes easy Assault Bike
30 minutes mobility

10 mins calf/ankle
10 mins hips
10 mins thoracic spine.


Wednesday 2016.08.03

August 3, 2016

New Competition Program
Test Week 1, Day 3

Weightlifting A
Clean & Jerk
2×45, 2×50, 55, 60, 62kg, 64FJ, 64FJ.

Weightlifting B
Front Squat
50×2, 55×2, 60, 65, 70, 70, 70kg.

Gymnastics
Max Reps Chest-to-Bar Pull-Ups
2.

Conditioning
For Time:
50 Chest-to-Bar Pull-Ups
7:20.

Train2Train
Good Morning + BTN Press
10×20.5, 10×22.5, 10×22.5, 10×22.5kg.

Cuban Rotations
3×10 @5#


Tuesday 2016.08.02

August 2, 2016

New Competition Program
Test Week 1, Day 2

Recovery
30 minute Assault Bike
8.6 miles.

Train2Train
Bench Row
64×10, 86×10, 86×10, 86×10.

Weighted Chin-Ups 3×10
3s negatives.

Superset DB Rows 3×10 each arm
30, 30, 30.

GHD Sit-Ups 4×20

Superset GHD Russian Twist 4×20
4, 10, 12, 12.