Squat Clean PR & Weights

TUESDAY:

4x 400m (on tredmill) @ about 7:15-6:57 pace

WEDNESDAY:

Squat clean

Build to a tough 1.1 

2 x 99

2 x 143

2 x 165

2 x 176

2 x 187

2 x 198 (got first rep! BUT failed second)  198# squat clean PR

NOTES:I got two reps at 187#.  I got my first rep at 198# (which is a PR!, my previous squat clean was 195), but missed the second.  I dumped it forward. 

Clean-grip RDL

3x8

NOTES: I did these reps at 187#.  They felt pretty good. 

5 min AMRAP @ 80%:

10s flexed arm hang

16 walking lunge w/ DBs (40/hand)

5 ring rows, straps vertical

ROUNDS: 3 Rounds + hang and 5 lunges  

NOTES: This blew up my forearms so bad from basically farmer's carrying the DB's during the lunges.  Also, the flexed arm hang was harder than I thought it would be. 

Rest 5 min

5 min AMRAP @ 80%:

20s/side suitcase hold w/ 100# DB

10 toes-to-bar

16 box step-ups, alternating (24)

ROUNDS: 2 Rounds + suit case hold and 10 t2b

NOTES: I had to do this WOD at RNCF, but they moved the heavy DBs to RNSC.  I did it with the 75# DB and it was even harder after my forearms were already blown up. I don' t know if I could have used 100#.  The other part of the WOD was really easy.  Was it supposed to feel this easy? When the clock went off I just picked up my stuff and was totally fine.

Business Organization Final tomorrow!  

Cheers to pink singlets! 

Heavy Squats, WBs, & Airdyne

6:00 pm @ RNSC

Back squat:

3x1, (242#)

NOTES: These didn't feel that bad.  I'll start working on the 'bounce' that you showed me. I'm excited to max next week!

7:00pm @ RNCF

WOD

9-15-21 

Strict handstand push-ups

Unbroken chest-to-bar pull-ups

TIME: 4:43

NOTES:  I did the HSPU in 9/10-5/6-5-5-5 and I was able to do all the C2B pull ups UB. 

Wall Balls 

E2:10 for 5 sets - 35 unbroken wall balls (14 to 10') 

NOTES: I was able to do the first three sets, but I had to stop at 21 on the fourth set because my shoulder and legs were dead.  I waited 1:45 after I missed the set and then completed the fifth set at 35.  I also completed the 14 reps at the end that I missed. 

Airdyne

40 min on airdyne - This was long. I did about 9.8 miles and 330cals. 

I got to exercise with Todd tonight, so that was fun! 

Finals Breakfast tonight was amazing! 

Cheers to pancakes and whipcream! 

All About the Snatch

SUNDAY 12/8/13:

11:00am at RNCF

Squat Snatch + OH Squat + OH Squat 

105

115

125

135

145 (missed 2 attempts)

140 (missed first 2 attempts, hit last one!)

NOTES: I hit 135 on my first try.  Missed 145 three times.  Then got 140 on my second try.  This was the first time I've done OH squats in awhile.  They felt really light.  I was jumping forward a lot, so it made it hard to catch the bar. 

EMOTM 10 @ 80% (115#) 

NOTES: These were good for the most part.  I drew a line on the ground - since we don't have the board - and I was pretty good at staying behind it.  But, I did miss a couple because I jumped forward. 

10 AMRAP

5 Power snatches (115#) 

30 DU

ROUNDS: 5 Rounds + 2 snatches.  

NOTES: I added up my weight wrong and accidentally put 115# on the bar, instead of the prescribed 110#.  These were pretty hard.  My legs were pretty beat by the end.  I haven't done power snatches for awhile, so I was kind of all over the place in the last couple rounds.  I also missed like 4-5 DU, which usually never happens.  This just wasn't a really good showing for me. 

4 sets 30s airdyne w/ 4:30 rest - they were all consistently at 14cal (on the busted RNCF bike)

rest 7 minutes 

4 sets 30s row w/ 4:30 rest - they were all consistently at 150ishm at an average 1:40 pace. When I try and row really fast like this, my butt pops off the seat a lot and I have to keep re positioning myself.  

P.S. Only FOUR days left of the Fall Semester! 

Cheers to Let it Snow! Let it Snow! Let it Snow! 

Heavy Jerks & Fast Row Splits

FRIDAY:

River North Strength & Conditioning 

Split Jerk

Build to tough 1.1.1.1.1 (with blocks) 

184.8#/84k  

NOTES: Terry watched me do these.  He said there is something funky with my elbows when I lift overhead.  I think it's something to do with my bad mobility and hyperextension issues.  But, regardless, I was actually really proud that I could do these. 

EMOTM 10

2 Power Clean + 2 Thrusters 

121#  

NOTES: This actually felt pretty easy. I think I could I have gone heavier.  I did this all UB.  I never do heavy thrusters, so I didn't know where to start. 

River North CrossFit

20 AMRAP at 70%

100'/hand suitcase carry (44)

5 strict HSPU

500m row

1 MU + 5 ring dips

Rounds = 4 Rounds + suitcase, HSPU, 350m row

NOTES: I was really excited about this workout because my rowing felt amazing.  These were probably the fastest splits I ever rowed in a WOD.  I focused a lot on my form and keeping the  stroke rate low. (Round splits: 3:53, 4:14, 4:28, 4:45) (Rowing splits: 2:04, 2:02, 1:59, 2:00)

Cheers to peach wine and cranberries! 

Bear Crawls & Sore Legs

THURSDAY

AM - 8:00AM 

6 Rounds: 

1min bear crawl

1min singles

1min bike

1min plank

1min singles

1min bikes

NOTES: Bear crawls suck.  A lot.  I also cranked out about 130+ singles each minute.  It was a good sweat. 

PM - 6:30 @ RNSC & RNCF

Boss got in some lifting with us tonight at River North Strength & Conditioning. 

Front Squat 

6x1 (198#)  

NOTES: These felt pretty good.  No problems.

Standing Double KB Press (35#) 3x10 Alternating sets with Pendlaw Rows (99#) 3x10, 90s Rest

NOTES: I had to use the huge, oversized KBs at RNSC, so they were difficult to maneuver.  I felt pretty good with the rows.  Next time I should go a little bit heavier, but they were definitely hard tonight. 

WOD

3 Rounds 

10 C2B PU

15 Strict push up burpees

20 toes through rings

25 WBs, 30 KB swings (35#)

35 DU

ROUNDS: Round 1: 4:36, Round 2: 4:34, Round 3: 4:46

NOTES: I missed 3 DU, so that's why the time was so slow. I did everything UB and it felt good.  It wasn't that bad when I was doing it, but I felt it a couple minutes afterward! Sometimes I need to stop and remember that doing all those movements UB, especially 25 WB and 30 KB swings, is a big improvement.  It's easy to get lost in the everyday and forget to see the small improvements.  Breaking up movements is one of my big weaknesses - so I'm happy that I'm getting to string all these together in ALL my rounds. 

Cheers to baby chihuahua and sea salt caramel gelato! 

River North Strength & Conditioning

WEDNESDAY:

AM:

36min on Bike
Every two minutes rotate between: 20 walking lunges, 20/20sec side planks, and 1/1 TGU with shoe on fist.

PM:

I got to work with Terry tonight at the new strength center - River North Strength & Conditioning!



Squat Clean
Build to tough TnG 2
2 x 165
2 x 176
2 x 182.5
2 x 187

NOTES: I was really happy that Terry was able to coach me one-on-one tonight.  It was great.  He was able to help me control the bar off the ground, keep the bar close to my body, get the bar to 'pop', drop into my squat, and stand up quick.  I obviously didn't master any of these things, but it was nice to have all the feedback.  I was surprised that I was able to hit these lifts.  The hardest part was standing up the squat.  I also had to readjust my hook grip when I brought the bar down to my hips.

(Then I worked on double reps at 145# trying to pull the bar into my legs and get the 'pop')

Clean Grip RDL
3x8 145, 165, 187#

NOTES: Terry helped me work on the proper 'hing' motion.  I never really realized that the range of motion is really the least important thing to focus on in this movement.  It's all about setting your back and lats.  Terry also let me use his straps, so I didn't rip my thumbs off.

Because RNSC does not have all the bells and whistles of a CrossFit gym, I walked over to RNCF to finish up my exercising.

WOD

5AMRAP
20 cal Row (rowing at about 2:01 pace! That's for sure an improvement)
20 pistols
10/10 KB Snatch (35)
ROUNDS: 1 Round + Row and 6 pistols.

NOTES: The rowing felt really good and strong.  I was trying to keep the stroke rate low, too.  The pistols gave me a lot of trouble.  It bothers my hip and my knee.  The snatches were fine.

rest 5 minutes

5AMRAP
20 Front-rack step ups (95# onto 20")
8 Russian Swings (70)
30s Bar hang
ROUNDS: 1 Round + 13 step ups

NOTES:   The step ups were really hard on my upper back.  The first round I did 12/8 and then the second time I did 5/5/3. It was also really hard to breathe with the bar on my chest. Also, the 70# KB is huge and feels really heavy.




Cheers to Raspberry gelato!

Too Many Wall Balls

MONDAY

7:00pm at RNCF 

Back Squat 

6x1 @ 92.5% (235#) 

NOTES: I actually felt really good on these. I hope this means my max is going up.  I'm finally comfortable under heavy weight again.  It's good when 215 is a warm up weight. 

WOD: 

10 burpee MU

5 Wall Walks

5 x 50 UB DU

5 Wall Walks

10 Burpee MU

TIME: 12-12:30 (Somebody stopped my clock on accident, so I don't know my exact time)

NOTES: It took me 2:15ish to do the first burpee MUs, about :45 for the wall walks, and about a minute for each set of double unders.  I was really paranoid that I was going to miss one, so I gave myself a pretty decent amount of rest.  About 15 seconds.  I didn't miss any :)  It took me about 3:30 to do the last burpee MUs.  My shoulders were pretty taxed.  [OPT did this in 8:30...]

E2:00 for 5 sets - 30 UB WB. 

NOTES: I didn't think I was going to be able to finish the last set. The last 15ish were brutal. My shoulders and legs were on fire.  I got about a minute rest between each set.  I had to do a lot of jumping on these WBs.  

35min on airdyne 30hard/30easy - I was pretty consistent the whole time.  275 cals; 8.5mi

I had a wonderful, relaxing Thanksgiving.  I didn't work out and I didn't do any school work.  I'm rejuvenated and ready for hard training and two weeks of finals! BRING IT ON. 

Cheers to Flacos! 

P.S. Brad told me that Taylana said that I had "it". I can die happy now :)