Friday and Saturday 25th-26th....yaaay

Friday

weighted strict ring dips
6x5 with 30 pounds.

bench press
2x5 185
2x3 215
2x1 225

squats
2x5 @315
2x3 @335
2x1 @355

squat workout....
1 min on
1 min res
6 rounds

2 box jumps 30'
max back squats at 325 pounds
4,4,4,4,4,4

24 reps...oh my.

Saturday.
I was sad on saturday because I couldn't train with the team.
Work scheduled me for 6am to 2pm and I tried and tried all week to switch or get it covered with someone.
No one could :(
But I got to train with my gorgeous girlfriend and my close sistahhh Ashley.

We did nasty girls.
on steriods

3 rounds
50 air squats
7 muscle ups
10 hang cleans 225

the first round I did with ashley so I can push her on her muscle ups, It was so awesome to watch her get her muscles up in a middle of a workout!! She has never done that before and there was a long history with her muscle ups. Finally, I got to watch her conquer her fear.
We did the first round together and then we split up.
I finished around 15:40

I really liked this workout.

4/24/2014

Well I was lucky to get to train today, due to my circumstances right at the moment, I had to make the trip to the closest gym which is Spartan Fit. I really have to thank Scott for letting me jump in at his gym to come in and train. I am truly blessed to have the friends and family in my life to support me when life event happen.

400 meter run plus a bunch of stretching.

6 sets of 10 for toes to bar
all unbroken emom

clean and jerk
2x5 at 255 (first set was singles and second set I did 4 unbroken touch and go) that was a pr for me at this weight and rep scheme

2x3 275 did singles for all of these reps, really focused on form

1x1 at 305

1x1 at 315 missed the jerk

hit 305 again after the miss


strict press snatch grip
2x5 at 105
2x3 at 115
2x1 135

good mornings
1x9 135
1x6 145
1x3 155
1x9 135

pendley row
kept strict the whole time
 4x5 at 135 for the first 3 sets
then last two hit 145

metcon
10 minute amrap
30 wall balls
30 double unders
30 pistols

3 rounds plus 20 wall balls
felt pretty good for all rounds.
first round was unbroken

6 sets of 10
ghd situps 

didn't have time for efficiency today :/
hopefully I can get it in on a saturday after work and training.

 

4/22 training

started off with strict handstand pushup with a deficit
5x8 2 45 pound plates

3 rounds 30 sec rest of double unders

snatch
2x5 185 pounds
1x3 215 pounds
1x3 225 (missed the third)
2x1 230 pounds

my technique was off since we don't snatch much to often anymore. I missed 225 multiple times on the first rep and finally got it, after that I found my grove.

deadlift
2x5 at 365
2x3 405
2x1 425

efficiency
power snatch 165 pounds 2reps every 15 secs
4:30

deadlift 315 2 reps every 15 secs
4:15

dumbell snatch
15 at 80 pounds
12 at 90
9 at 100
 15 at 80

chest incline press
15 at 50
12 at 55
9 at 60
15 at 50

stopped here, felt to beat up to continue.

was planning on doing the metcon Wednesday morning but an emergency came up.
training might be a little difficult at the moment until the sudden issue gets resolved the next couple of weeks. Ill be doing as much as I can though if time allows me. 

4/21

weighted pullups chest to bar
5x8
stated off with 18 pounds
dropped to 10 for the last 4 sets

weighted dips
6x4
all sets at 35 pounds

Power clean and push jerks
2x5 at 225
2x3 at 245
1x1 255
1x1 265
did all sets touch and go and push jerk. didn't miss a single rep

Front squats
2x5 at 275
1x3 at 285
felt really strong
1x3 at 295
1x1 at 305
1x1 at 315
315 went up with ease today. my one rep isn't 325 anymore.

efficiency
clean and jerks at 205
this was hard to do two reps at a time for 15 seconds.
soo I did one every 15 seconds
30 reps. took about 7 minutes

chest incline press
15 at 45 pounds
12 at 50
9 at 60
15 at 45

did the same reps and weight for dumbell rows

 workout ended with
10 rounds of sled push 36ftx2 and 8 burpees
took me about a minute to finish each round plus 15-20 seconds of rest in between.

finished at about 11-13 minutes. the clock I was using to keep time turned off.

4/17

Training today was difficult. Split up my sessions into a two a day.

Rope climbs
6x2 emom

bar muscle up
3x6

skull crushers
all done at 75 pounds
set of 15
12
9
and another set of 15

metcon
15 minute amrap
30 cal row
30 wall balls at 20 lbs
30 pistols

3 rounds plus 5 calories


Did my strength session at the bro garage gym
clean and jerks
2x5 235 (missed my last jerk) push jerk
2x3 265 (missed my last jerk) push jerk
1x1 275
1x1 285

did not touch and go. weight was just....heavy. did singles though, and it felt good, but still really sucky.

snatch grip strict press
2x5 95
2x3 105
2x1 115

squat clean thuster
21
30 sec rest
15
15 sec rest
9
done at 135 pounds

this killed me. do not know what time it took me to finish but I was pretty beat up after all the work that was already done.

back at it 4/14

finally hammie is feeling better!!!

chest to bar pull ups
5x8 unbroken

power cleans and push jerks
2x5 225
2x3 235
2x1 255

front squats
2x5 245
2x3 265
1x1 295
1x1 305

metcon
9 min amrap
50 thrusters at 95
50 chest to bar pull ups

1 round plus 28 thrusters

this was hard!!! Defiantly feeling it today. 

dumbell work
bent rows
1x15 40
1x12 45
1x9 50
1x15 40

incline chest press
1x15 45
1x12 50
1x9 55
1x15 45 (fail at 11) finished last reps.

4/10

Well today was probably the worst day to train.
Warm up
400 meter jog

400 meter sprint
1:06
Hamstring started to tighten up
Should of stopped here



Snatch
235

Then went to do overhead squat, pulled my hamstring
Going to take the rest of the weekend off to let it fully recover

4/9

Max double unders for a minute
3 rounds
best round was 116

Max bar muscle ups
16
hands felt raw

max handstand push ups in a minute
36

Max clean and jerk
305 pounds

max front squat
310 pounds

Grace
1:43
felt weak, again

Annie
5:30

accesory
back extensions
1x10 45
1x8   65
1x6 95
1x4 95
1x2 105
1x10 65

Didn't have time to do farmers carry. Doing 5k later tonight.

Time for Regionals

Regional Prep

Today was a bad day to train. Allergies have me all messed up, I feel almost sick. Woke up with a scratchy throat and weak. Worked 8 hours, felt better and decided to train at night.

warm up:
50 burpees
took about under 2 minutes. didn't get an exact time

Max Pullups

60
Really didn't warm up, hit a couple sets of 10
then just went for it!

Strength
Power snatch
230 pound pr!!! Barely kept it right at parallel.  for a dude weighing in at 165 pounds.
230 power snatch isn't half bad. went for 235 but received it just below parallel.

Back Squat
I felt weak here. Haven't squatted heavy due to the opens. I still hit 385 and missed 395.

Isabel
this felt pretty icky too.
Being sick from allergies doesn't help.
2:20 was my time.


accessory stuff

dumbbell presses
1x10 45lbs
1x8 50lbs
1x6 55lbs
1x4 60lbs
1x2 65lbs
1x10 45lbs

front rack barbell lunges
40ft at 185 pounds

3 rounds
didn't do a 4th round because my glutes locked up.

rowed a 3k with a 1:50-1:55 pace for calories
hit about 185 calories

still haven't recovered due to being sick from all the dust and pollen and the opens.

Warm Up:
50 Burpees For Time
Gymnastics:
1) Rope Climbs
60 seconds, Max Reps
2) Pull Ups
Max Unbroken Reps
Strength:
1) Power Snatch
15 minutes to Establish 1RM
2) Back Squat
20 minutes to Establish 1RM
Conditioning:
Isabel
30 Snatch For Time 135/95
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.kSRYGgR2.dpuf

50 Burpees For Time
Gymnastics:
1) Rope Climbs
60 seconds, Max Reps
2) Pull Ups
Max Unbroken Reps
Strength:
1) Power Snatch
15 minutes to Establish 1RM
2) Back Squat
20 minutes to Establish 1RM
Conditioning:
Isabel
30 Snatch For Time 135/95
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.kSRYGgR2.dpuf