Archive for August, 2016

Wednesday 2016.08.31

August 31, 2016

New Competition Program
Phase 1, Week 3

AM Session
Conditioning
10 Rounds:
2:00 Bike at 300 watts
3:00 Bike at Z1

14 miles. Super easy pace for Z1 (~60 watts).

PM Session
Gymnastics
AMRAP in 20 Minutes:
2 eccentric pull-ups, mix grip, 10 seconds
2 eccentric dips, 10 seconds

7 rounds.

Conditioning
Fartlek
0-5 Minutes —
AMRAP:
Sled Drag, bodyweight
5-8 Minutes —
AMRAP:
12 American Kettlebell Swings, 24kg
12 Burpee Box Jumps, 20″
8-9 Minutes —
AMRAP:
Double-Unders
9-14 Minutes —
AMRAP:
Sled Drag, bodyweight

12×45′ = 540′ Sled, 180#
1+12 = 36 KB / BBJ
50 DU
10×45′ = 450′ Sled

Weightlifting
3 Push Press + 3 Overhead Squat
35, 75, 90, 100, 110, 115.

Hang Power Snatch
95×2, 95×2, 95×2, 95×2.

Hang Power Clean
125×2, 125×2, 125×2, 125×2, 125×2.

Clean Halting Deadlift + Clean Pull
155×3, 155×3, 155×3.

Train2Train
3 Rounds:
12 DB High Pull, each arm, 20#
12 DB Strict Press, each arm, 20#
12 Reverae Hyper, 100#

Tuesday 2016.08.30

August 30, 2016

New Competition Program
Phase 1, Week 3

AM Session
Conditioning
1000m Bike
2500m Row
1000m Bike
All at an easy pace.

18:00 bike; 11:05 row (~2:10 pace); 15:45 bike (~18mph pace)

PM Session
Weightlifting
(Power) Clean + Eccentric
45×2, 50×2, 50×2, 50×2, 50×2, 50×2.

3 Push Press + 2 Split Jerk
45, 45, 45, 45.

Snatch Pulls
50×3, 50×3, 55×3, 55×3, 55×3.

Conditioning
Overhead Walking Lunge Revolver, 65#
5 cycles — 31, 30, 32, 32, 30. (155)

Train2Train
3×8 GHR
3×8 Single Leg GHD Hip Extension

3×15 Scap Push-Ups
Superset 3×15 Scap Retraction Pulls

Scap push-ups on ground; scap pulls on rings chest-height with knees bent.

Sunday 2016.08.28

August 28, 2016

2016 NYC Subway Series Event 4 at CrossFit Queens

Workout 1: DT Ladder
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

The load increases each round as follows —
Men: 135, 155, 175, 195, 205 lbs
Women: 95, 105, 115, 125, 145 lbs

120. Accidentally misloaded and did a bunch of reps that didn’t count at 135.

Workout 2: Pedal to the Metal
AMRAP in 6 minutes:
12 Calorie Row
8 Calorie Bike
1 Handstand Push-Up, 0″ Deficit
1 Handstand Push-Up, 2″ Deficit
1 Handstand Push-Up, 4″ Deficit
1 Handstand Push-Up, 6″ Deficit
1 Handstand Push-Up, 8″ Deficit
Max Handstand Push-Ups, 10/8″ Deficit

20. UGH HSPU.

Friday 2016.08.26

August 26, 2016

New Competition Program
Phase 1, Week 2

AM Session
Conditioning
“Death Row”
Row 8×3:00 at 250 watts
Rest 2:00 between sets.

6059m. 222,215,204,207,206,207,205,205 watts. Watts on rower WAAAAYYYYYY harder than watts on bike!!

PM Session
Weightlifting
Snatch + Eccentric
40×3, 45×3, 45×3, 45×3, 50FF.

Crazy fatigue from rowing.

2 Clean + Jerk
45×2, 48×2, 51×2, 51×2, 51×2, 51×2.

Box Step-Ups
3×8 each leg.

Ran out of time; skipped rest of today’s programming.


Thursday 2016.08.25

August 25, 2016

New Competition Program
Phase 1, Week 2

Conditioning / Recovery
Bike
5 Rounds:
2:00 at 300 Watts
5:00 easy pace

Z1 @ ~100 watts. Total distance 10 miles.

Mobility
Yoga 90 minute class.

Sunday 2016.08.21

August 21, 2016

2016 NYC Subway Series Event 3 at CrossFit South Brooklyn

Workout 1: 1RM Overhead Squat
In 10 Minutes:
Establish a 1 Rep Max Overhead Squat
150 lbs.

Workout 2: The Triple 1s
For Time:
1 Mile Run
100 Double Unders (scaled athletes complete 300 single unders)
1000m Row

Time Cap: 15 Minutes.

14:06.

Workout 3: The Dog Sleds
For Total Time:
20 Yard Dog Sled Push, 135/105#
20 Yard Dog Sled Push, 90/70#
20 Yard Dog Sled Push, 45/35#

Time Cap: 6 Minutes.

2:35.

Friday 2016.08.19

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 2016.08.18

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.

Monday 2016.08.15

August 15, 2016

New Competition Program
Phase 1, Week 1

Weightlifting
Muscle Snatch
15×3, 25×3, 35×3

Tall Snatch
20×2, 25×2, 30×2

No Foot No Hook Snatch + Eccentric
35×3, 35×3, 35×3, 35×3, 37.5×3, 37.5×3, 40×3, 40×3, 40×3, 42.5×3.

2 Power Clean + Push Jerk
55, 55, 55, 55, 55, 55, 55.

Front Squat
55×8, 55×8, 55×8

Back Squat
55×5, 55×5, 55×5

Gymnastics
Ring Dip Eccentric, 5 seconds
5, 5, 5, 5.

Superset Tempo Ring Rows, 3-3-3-3
5, 5, 5, 5.

Train2Train

1-Arm Dumbbell Bench 4×12 each arm
Superset Dumbbell Row 4×12 each arm
Superset Asymmetrical Dumbbell Squat Jump 4×12

10kg.

Sunday 2016.08.14

August 14, 2016

2016 NYC Subway Series Event 2 at CrossFit Gantry

Workout 1: Not Legless With a Heavy Ball

For Time:
27 Wall Ball Shots, 30/20# to 10/9’
5 Rope Climbs, 15’
21 Wall Ball Shots
4 Rope Climbs
15 Wall Ball Shots
3 Rope Climbs
9 Wall Ball Shots
2 Rope Climbs

Time Cap: 14 Minutes

13:50.

Workout 2: Sprint Chipper

21 Medicine Ball GHD Sit-Ups, 20/14#
15 DB Snatch, 70/40#
9 Burpee-Over-Box, 30/24”

Time Cap: 5 Minutes

2:49.