Better Sam

Strength

Overhead Squat
3, 3, 3

Um not-so-much on the OHS.  Did 45 and 65, then decided better to do…

Front Squat
95×5. 135×3, 165×3, 190×1.  PR 🙂

CrossFit Workout of the Day

3 rounds for time of:
30 Good Mornings Hip Extensions
30 Push-ups

11:50.  Fuck push-ups.

CWOD

Video yourself doing the first round of Fran (21 Thrusters & Pull-ups). Time it. Review your movements.

2:35.  So. Slow.

Are you…
Going full ROM? Yes.
Are your knees coming in? Don’t think so?  Hard to tell because I filmed from side.  Will film at angle next time.
Lifting your heels? Yes.  Need to work on drive out of the bottom of the thruster instead of relying on last 3 inches of movement.
Finishing in a strong position? Yes.
Overextending? Yes, on pull-ups.  Need to tighten up through core, practice what I will term the “Paoli pull-up.”
Getting over the bar? Yes.
Craning your neck? Not in any pronounced way.
Just plain slow? Um, yes. Could definitely speed up the thrusters.  The pull-ups… just need to string together.  Was being a little careful because of shoulder (although it felt WAY better yay!)  Really just out of practice!

List all your faults. Do whatever mobility work you need too fix them. Fix them then video yourself again moving without faults. Compare.

Well, it’s midnight and I need to sleep.  Will do this tomorrow hopefully.

Bryan stoning.

Games Training Nonsense

Final Individual Workout from Beast of the East

For time:
8 squat cleans 155/105
150′ farmers walk 2×160/110
8 stone shoulders 150/95 90
150′ farmers walk
8 squat cleans
150′ yoke walk 280/100 (+9′ yoke)
8 stone shoulders
150′ yoke walk
8 squat cleans

18:30.  Holy lower back torture.

CrossFit Workout of the Day

“Danny”
Complete as many rounds as possible in 20 minutes of:
30 Box Jumps, 24″
20 Push Presses, 115lbs Bar Dips, red band
30 Pull-ups 15 Chin-Ups, partial ROM (1/4 bent arm mini-kipped to top, drop off top)

2 rounds + 12 pull-ups. Ugh.  Severely limited by ongoing shoulder nonsense here.  Decided push presses would be chancy at best, so subbed bar dips which don’t hurt for some reason.  Did a strange little mini-kip on the pull-ups.  Halved the number because these took way longer, and also because I thought taking it easy on the volume was a Good Plan.

I am a CWOD slacker.

via kennymatic on flickr.

Slam!

Morning Madness

2-mile “run” (i.e. jog.)

19:00.  Getting SLOWER!

Strength

Deadlift
2, 2, 2, 2, 2
135, 185, 225, 245, 255F

CrossFit Workout of the Day

3 rounds for time of:
15 Ball Slams, 20#
150m Run

3:34.

CWOD

2-minute double under challenge
65.  Ugh this did not go well.  Maybe I was tired?

Finish with 3 Rounds:
10 Tuck Ups
10 Sit Up to Straddles
10 V Ups
10 Leg Circles  to the Right
10 Leg Circles  to the Left
Recover for 90 seconds

Strength

Front Squats
45×5, 95×5, 135×5, 155×3, 175×3.

CrossFit Workout of the Day

“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings, 24kg 16kg
12 Pull-ups GHD Sit-Ups

10:16.

CWOD
Do your stuff. Then do this MWOD
3 rounds for quality:
5 Skin the Cats 
10 Bridge Ups
15 Dips 
Video each round and review before moving to the next round. Make sure your form and ROM is legit.

Ummm okay.  Well, did the MWOD.  Then tried a bridge-up.  Ended up 1-armed.  Decided skin-the-cat ROM would be craaazzzzyyyyy.  Did a little dip test and that didn’t go so well either.  So I guess I’m saying: basically just did the MWOD and called it quits.  

But then LATER just COULDN’T RESIST the WOD.  So.

CrossFit Workout of the Day

Complete as many rounds as possible in 10 minutes
5 Hang Power Snatch, 95lbs 65lbs
10 Push-ups
30 Double Unders

7 + 5 push-ups.

via Helga Weber on flickr.

When I reach for the coffee in the morning with this exact same movement, that's when I know it's not better yet. Best to demonstrate what hurts with a picture of a hot girl, I always think.

CWOD

Scaption exercises on the first 3 minutes of this video.

@2×5#, rested 30s after each 30:30 set.

Weighted Retractions and pull-up 6:1 see this video starting at 3:10.

Used medium (let’s get technical: 65#) band for these because no band made shoulder feel super tweaked out.

Practice your Hollow position 6 rounds of 30:30.

Tried to maintain good form.  Scaled down a little each round to facilitate that (arms/legs extended, left leg bent, right leg bent, left leg bent/arms bent, right let bent/arms bent, everything bent 😉

Practice your Wall-facing Handstand Push-ups 6 rounds of 30:30.

Put feet on wall and weight in hands and decided to skip this.  Shoulder feels a lot better but not handstand better, apparently.

CrossFit Workout of the Day

4 rounds for time:
5 x 1-arm DB Squat Clean & Jerk, Left Arm, 35#
10 x 1-arm DB Overhead Walking Lunge, Left Arm, 35#
20 x 1-arm DB Sit-ups
5 x 1-arm DB Squat Clean & Jerk, Right Arm, 35#
10 x 1-arm DB Overhead Walking Lunge, Right Arm, 5#
20 x 1-arm DB Sit-ups

17:10.

Tried a couple 1-arm DB sit-ups and decided it wasn’t going to last at a weight that made any sense for the C&J.  Even 35# felt super light for everything but the sit-ups, and even with the weight on chest instead of overhead the sit-ups were slow.  Also figured out that although I can C&J 35# with bad shoulder, doing an overhead walking lunge with 5# still feels super tweaky.  Weird.  Need another massage session to loosen it up or something maybe.  Impatient.

via Guesus on flickr.

Lighter, shorter, but still kinda burny.

Mini Fran

As per today’s CWOD, scale Fran as much as necessary to complete it in under 3 minutes.

Hence:
21-15-9 reps for time:
1-arm Dumbbell Thrusters, 20#
1-arm Jumping Pull-Ups

2:30. 

Did NOT follow the instructions about repeating with a lesser scaling to see if I could still break 3 minutes.

Running makes me feel closer to Homer.

Commute

2-mile-ish run
~18 minutes.

Strength

Safety Bar Squat
82x5x2
117×5
147×5
157x5x3

CrossFit Workout of the Day

(lite version, after hours with Stix)
3 rounds for time of:
400m Sandbag Run 24 Sandbag Lunges (on back,) 40#
24 Sandbag Ground to Overhead Front Squat, 40#
24 Sandbag Sit-ups, 40#

9:32.

Love this picture

CrossFit Workout of the Day

21, 15, 9 reps for time of:
Kettlebell Swings, 32kg 24kg, left-armed
Burpees GHD Sit-Ups
3:42.