Better Sam

Yoga

In the AM. Stretching.

Oly

Hang Squat Clean: 33×3, 53×3, 73×3, 93×3, 103×3, 123×3, 133×3, 143×3, 153F.
BTN Split Jerk: 53×3, 63×3, 73×3, 83×3, 93×3, 103×3, 113×3, 123×3, 133×3.

Workout of the Day

via CrossFit New England

“Just One”
For Time:
200 Double Unders
40 Pull-Ups
40 Box Jumps, 20″
40 Wall Ball Shots, 14#

11:37.

Cool down: 2K row @~9 min pace.

Skill Practice

Throughout the day, various attempts at pistol practice. Which really means trying every possible pistol scaling option in the world as well as combinations of scalings, including but not limited to: rolling pistols, pistols on top of a box, counter-weighted pistols, box pistols sitting down onto the box, box pistols touching the box, band-wrapping knee a la Carl Paoli’s Regionals Event #2 advice, assisted pistols holding onto rings, assisted pistols holding onto upright, and a truly awesome closer of pistols while wrapped up in a band-harness as one would be for banded handstand push-ups. Yep, still can’t do ‘em. Sigh.

Mayhem

Bench Press: 45x5x2, 65×5, 85×5, 95×5, 105×5, 115×5, 125×5, 135×2.

DB Snatch: 25R, 25L, 30R, 30L, 40R, 40L, 50R, 50L, 60R, 60L (after a couple tries,) 70R (couple hits, couple misses,) 70LF (couple misses.)

Tested out DB split snatch… worked pretty well with 50# on the right side, almost killed myself with 60#. Needs practice.

Yoga

In the AM. Stretching.

Oly

Hang Power Snatch + Snatch Balance + Hang Squat Snatch: 53, 73, 83, 93, 103, 113, 113, 113.
Squat Clean & Jerk: 83×2, 83×2, 103×2, 123×2, 133×1.

Strength

Turkish Get-Up: 16kg R, 16kg L, 24kg R, 24kg L, 32kg R, 32kg L (almost — got it up but didn’t quite make it back down again!)

Workout of the Day

Complete as many rounds as possible in 8 minutes of:
8 Push-ups
10 Medicine Ball Cleans
12 Sit-ups

6 rounds + 10 MBC. @ 20#, hand release push-ups.

Strength, Part II / Skill

5 DB Rows R, 5 DB Rows L, 10 DB Pullovers: 30, 40, 50, 60 (pullovers @50,) 50.

Bar Muscle-Up Practice: ~5 with thick black band, 5 with medium black band. Shoulders not having it today, really.

Mayhem

2012 Regionals Team Workout #4

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Full workout description >

Got to 55 OHS in the 25-minute cap on a team with Gregg, Jay, and Elasti. So with DNF scoring of 1 second for each uncompleted rep: 26:35.

Workout of the Day

“Kettlehell”
5 rounds for time of:
20 Deadlifts
20 Sumo Deadlift High Pulls
20 Swings
10 1-arm swings, Right
10 1-arm swings, Left
10 Snatches, Right
10 Snatches, Left

19:06 @16kg.

Yoga

In the AM. Stretching.

Oly

Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean: 33, 53, 73, 83, 103.
Shrug + Squat Clean: 103, 123, 123, 123, 123.
(alternate with)
Split Jerk: 45×5, 65×5, 83×5, 93×5, 103×5.

Belated Birthday Workout

“Good Sam”
For time:
1000m Row
32 Push Jerks, 95lbs
32 Double Unders
32 Kettlebell Swings, 24kg
32 Walking Lunges
32 Burpees
32 Situps
1000m Row

17:56.

54 second PR over last year! Next year’ll be a bitch.

Travel WOD

AM: 2 hours of kite surfing.

PM: Attempt to make connecting flight, with luggage, FOR TIME: off plane, dodge other passengers (hurdling as necessary,) through immigration, customs, security (water toss, passport dexterity check, make conversation with passport agent, unshoe, reshoe, attempt-not-to-look-suspicious-while-moving-as-fast-as-possible,) sprint down the longest concourse in the world, miss flight by 3 minutes DAMMIT.

Post-WOD shower courtesy of accommodating waitress at airport bar who tripped (?) and poured an entire glass of ice water onto me.

Birthday Burpees

100 burpees for time, jailhouse-10-style, after several cocktails.

8:12.