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3/23
Warm Up
Front Squat
45x10
135x5
205x3
255x3x10
These felt pretty good today. Was good and sharp out of the bottom on all sets. Felt easy.
AMRAP 10
5 Pull Ups
10 Push Ups
15 Squats
11 Rounds + 12 Squats
Gym had a half Cindy programmed today so I wound up jumping in to do that. Goal was 12 rounds would have hit it if not for the fact that I had to take quick breaks every couple of rounds to mark off tallies in my book.
3/24
Warm UP
Clean and Jerk
115x3
135x2
165x1
195x1
225x1
245x1
265x1 (Clean only, missed jerk)
277x0x2
Kind of average here on these today. Glad to continue to make cleans at 265 but was kind of off on my jerk footwork today. Let the jerk at 265 get out in front of me. Just not fast enough off the floor with heavier weight today.
5 RFT
30 Double Unders
5 Strict Pull Ups
10 Pistols
9:49
Slow here. Doubles weren't really there today. Pistols were slow as well.
3/25
Warm Up
Snatch
95x3
125x2
145x1
155x1
165x1
175x1
185x1
195x1
205x0x0x0x1
Generally I tend to stop if I miss the same weight three times in a row but the misses at 205 were so close today I kept at it and wound up tying my PR which made me happy. First rep I missed I let swing out in front of me and then the other two I was just slow under.
Reps up until then were all easy and all very clean. Wasn't receiving it forward at all.
Sectional WOD 12.5
AMRAP 7
3 Thrusters @100, 3 Chest to Bars
6 Thrusters, 6 Chest to Bars
9 Thrusters, 9 Chest to Bars
12 Thrusters, 12 Chest to Bars
15 Thrusters, 15 Chest to Bars
9 Thrusters
99 reps
Very happy with closing out my Open season like this. 17 rep PR from when I did this WOD last year and I went as hard as I possibly could here. In a perfect world would I have been able to find at least one more rep to get up to 100? Absolutely but I'm not disappointed here at all.
3/26
Warm Up
Press
45x10
95x5
115x2
145x3x5
Easy volume here. Just continue to build on these at a nice steady pace. Am torn as to whether or not I want to continue throwing a max effort week every other week here of just continue to build on these volume days.
Chest to Bar Pull Ups
BWx10
BWx10
BWx10
Have decided that I'm going to move my pull up volume here to this going forward. As beneficial as I feel my weighted pull ups were my issue with these isn't that I'm not strong enough. Its that I'm not efficient enough to do high numbers.
Will look to build my numbers on these sets across on a week to week basis.
Ring Dips
BWx15
BWx15
BWx15
Good volume here. Missed out on these last week. Am going to continue unweighted here until I can get 3x20 at bodyweight I think.
3/28
Warm Up
Back Squat
45x10
135x5
225x5
275x2
315x3x10
Halfway point here on this program. Had had this day circled since starting the program as a day that was going to be a grind to get through and it was. Kept the intensity high though and made all the reps. Weights will keep climbing, but next week is ten doubles.
5 RFT
5 Front Squats @145
15 Swings @1.5
25 Double Unders
9:56
Good quick hitter here. All squats were unbroken, first three sets of both swings and double unders were unbroken. Need to minimize transition time between movements a little more.
3/30
Warm Up
Front Squat
45x10
135x5
205x3
265x3x10
This was hard, really hard. I think through a combination of not eating close enough to my workout and the fact that I didn't warm up enough. Kept the intensity high enough to where I never really felt like I was in danger of missing but it became quite the mental battle to keep getting under the bar today.
Pendlay Rows
165x10
165x10
165x10
Still steady progress here. Was initially planning on doing these sometime during the weekend and doing a WOD after squatting but since the squats smashed me up I decided just to hit these and get out.
3/31
Warm Up
Deadlift
135x10
225x5
275x3
315x1
365x1
405x1
435x1
465x0
405x1
Spent my drive home trying to console myself with the fact that I was able to pull 95% of my 1RM less than 24 hours after what was a tough front squatting session.
It didn't work, I really wanted that 465. It moved a little bit but not much.
Need to work these back into my programming at a low volume but high weight, and if I'm going to work heavy singles I really should do them when I'm more recovered.
5 RFT
5/4/3/2/1 Push Jerk @185
3/6/9/12/15 Swing @2 pood
Run 200 meters
10:34
Ascending numbers on the swings made this one tough had to put the bell down on the rounds of 12 and 15. Goal was sub 10:00 but breaking the swings and then just general transition time put that one out of reach.
4/1
Warm Up
Jerk (BTN)
45x5
135x3
165x1
185x1
205x1
225x1
245x1
265x1
275x0x2
285x0x2
I hate this movement. I think I might be the only person in the world who is worse at jerking from behind the neck than I am from the front.
The second attempt at 275 was pretty close and it would have been a PR for this movement just not for any jerk.
7 RFT
7/6/5/4/3/2/1 Chest to Bar Pull Up
40/35/30/25/20/15/10 Double Under
7/6/5/4/3/2/1 Overhead Squat @135
10:35
Need to be a little mentally tougher in the middle sets on things like this. Rounds 2-4 on the chest to bars and the double unders broke once apiece, overhead squats were all unbroken.
4/3
Warm Up
Back Squat
45x10
135x10
225x5
275x3
325x2x10
Whether it was a result of the longer warm up or a result of the fact that I was doing doubles and not triples these went a little easier than both days last week did. Stayed focused and kept the intensity high. Other than rep here or there that was forward I stayed pretty locked in here.
Chest to Bar Pull Ups
BWx11
BWx11
BWx11
One more than last week on the sets across here.
AMRAP 5
20 Partner Sit Ups w/ 16 lb Dynamax
10 Back Extensions
3 Rounds + 33 Reps
Rest 1:00
AMRAP 5
20 Alternating Burpees
10 Supermans
4 Rounds + 30 Reps
Rest 1:00
AMRAP 5
Run 200 meters
Row 200 meters
3 Rounds + 80 meters
Rest 1:00
AMRAP 5
20 Alternating KB Overhead Squats @1.5
20 Swings @1.5
2 Rounds + 25 Reps
Conditioning work took a little bit of a different turn today with these four short partner AMRAPS. Hit these with another one of the coaches at the gym. Wasn't sure about these coming in but wound up enjoying it.
4/4
Warm Up
Deadlift
135x10
225x5
275x3
315x1
345x1
385x1x3
These were kind of uninspired. Decided to throw these in this week just to see what they feel like, but I think going forward I'm going to stick with pulling from the floor twice a week in Olympic lifting and then doing GHR's to hit my posterior chain.
Press
45x10
95x5
125x3
150x3x5
These were tougher than I expected them to be, probably shift to 2.5 lb jumps next week.
3 RFT
50 Double Unders
21 Swings @1.5
12 Pull Ups
10:39
Did a Double Under Helen last summer probably about nine months ago, this was a PR by something like two minutes I think. Basically a trifecta of movements that I'm not very good at so this was definitely a good one for me to hit.
4/6
Warm Up
Front Squat
45x10
135x6
225x3
245x2
275x2x10
As per usual it took a few sets for me to really get loosened up and comfortable here. Didn't hit me near as hard as last week's did though.
Bar Dips
BWx23
BWx20
BWx20
Start rotating these in here or there. Added stability allows me to get bigger numbers on sets which I like.
For Time
5/5/5/5/5 Handstand Push Ups @3" Deficit
10/20/30/40/50 Double Unders
7:56
Hadn't touched handstand push ups in a while so put this together and it wound up going pretty well. Don't do them to a deficit very often. Rounds 1 and 2 were unbroken then the last three went 2/2/1.
Double unders broke once during the round of 40 and then a couple of times during the last round.
Signed up for the June 16 #OccupyStrength event at South Baltimore Crossfit yesterday evening.
4/7
Warm Up
Clean and Jerk
95x5
135x3
165x1
185x1
205x1
225x1
245x1
260x1
275x0x0x1 (Clean only, ties Clean PR)
Playing around a little bit with my start position on my cleans today. Trying to get myself a little more over the bar when I start. Went pretty well. Absolutely crushed the first attempt at 275 but I was forward when I sent to squat it up and wound up losing it. The clean that I finally made I had to grind out from basically a dead stop so I didn't even bother trying to jerk it.
Snatch Pulls
165x2
185x2
205x2
215x2
225x2
Not really a huge fan of this movement (primarily because I'm never sure whether or not I'm doing them correctly) but I've decided to work them in along with clean pulls just so I get more reps at pulling off the ground.
Glute Ham Raises
BWx10
BWx10
BWx10
My new secret weapon for building up my hamstrings. Exciting to see how these help me out.
6 RFT (Partner WOD)
Run 400 meters (Partner A)
AMRAP (Partner B while Partner A runs)
5 Power Cleans @135
10 Hand Release Push Ups
15 Double Unders
11:56 (5 Rounds + 4 Power Cleans on AMRAP)
This was fun. Wound up going faster than I expected it to go as well. Put it together kind of spur of the moment was trying to pattern it after the WOD that Malleolo, Hobart, and Sherwood did with Khalipa during their road trip video on the Journal.