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Friday, January 10th, 2014 - Rest Day
Posted: 10 January 2014 07:54 PM   [ Ignore ]   [ # 31 ]
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TOW WOD 140110:

BBG
1) 8:00 to work to a 3rm Power Clean & Push Jerk (1 CL & 1 PJ for 3 reps, touch & go reps – stay within the allotted time)
2) 1XME T&G Power Cleans & Push Jerks @ 85% of max from #1

Strength/Skill
There are four sets of 1a and three sets of 1b. Alternate sets as usual, but you will finish on the fourth set of 1a.
1a) Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.
1b) 3X6 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.
Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

Conditioning
Row 2k @ 90% (to find 90% take your PR 2k, convert to seconds, and multiply it by 1.11111111 – no, I’m not kidding)
EMOM for 5 minutes – 15 6″ Target Burpees AFAP (as fast as possible)
Row 1k All Out

BBG:
1)155
2)130, 8

Strength
a)195,210,220(2),210
b)6+0,6+2,6+4
(no deficit. First time I was really successful at kipping HSPU, confidence lead to more reps)

Conditioning:
2k(skipped)
Burpees: Completed the first two rounds, the last three I just turned into AMRAP 3 minutes because I the second round finished at 56”  59 total
1k 4:16

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 10 January 2014 07:55 PM   [ Ignore ]   [ # 32 ]
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Day 4:
Muscle snatch: 7x3 w/ heavy weight: 75,95,100,100,105,110,115 (Guess that is NOT heavy weight at all, but got to start somewhere)
Hang clean: 5x3 w/ moderately heavy weight: 115,125,125,130,145
Spend 10mins curling an axle bar Oly bar with Fat Gripz. Complete AMRAP with minimal rest. (Cheat curls are OK) 82 (rep 11-16 with 65 lb) rest with just bar

Notes: Do more single reps with increasing weight, so I don’t have to keep going up, e.g. should have started the muscle snatches with 105.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 10 January 2014 07:59 PM   [ Ignore ]   [ # 33 ]
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Done today from yesterday
Puppies
Three rounds for time of:
Run 400 meters
25 pound Dumbbell Clean & Jerk, 15 reps

3:29, 3:59, 4:18 = 11:46

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 10 January 2014 09:42 PM   [ Ignore ]   [ # 34 ]
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Today’s WOD, as promised, is the one from yesterday not attempted due to illness.

Buy-in: Day 6 of the squat challenge, 21 squats & 6 burpees

Puppies
Three rounds for time of:
Run 400 meters
15 pound each hand Dumbbell Clean & Jerk, 15 reps

Time: 10:59.6

Set the treadmill for 7mph and went to town. Nothing fancy here, run challenging without being out of hand, C&J slowing in rounds 2 and 3 but unbroken all the way.

Wanted to cash out but ran out of time before having to attend a full evening’s worth of events, so had to call it then & there. Ended up having to really trim back the carbs at dinner because I either had too much stress during my day or didn’t get enough of a workout to burn it off. Should have brought something to eat instead of eating at the event, as I had to burn a splurge day due to excessive cholesterol consumption. Maybe energy bars instead of grilled chicken would have been a better choice. Sad. Failed to stay disciplined.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 11 January 2014 02:07 AM   [ Ignore ]   [ # 35 ]
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OPG57 - 10 January 2014 02:38 PM
dtoro - 10 January 2014 01:18 PM

Today was an unexpected rest day. I felt very tired and worn out, kinda dizzy most of the day. Try to hit the run and c&j tomorrow.

Sick call time. Hope you’re feeling better soon

Thanks, I’ll be better just got the German crud from all our bright sunny weather we get lol

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Donald K. Toro

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Posted: 11 January 2014 06:51 AM   [ Ignore ]   [ # 36 ]
Top Dawg
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dtoro - 11 January 2014 02:07 AM
OPG57 - 10 January 2014 02:38 PM
dtoro - 10 January 2014 01:18 PM

Today was an unexpected rest day. I felt very tired and worn out, kinda dizzy most of the day. Try to hit the run and c&j tomorrow.

Sick call time. Hope you’re feeling better soon

Thanks, I’ll be better just got the German crud from all our bright sunny weather we get lol

Yep, Winters there are pretty much overcast, Never had the German Crud,living there 3 years. I’ve experienced the Korean Crud stationed at Osan AB , I hope the 2 aren’t the same symptom wise.Hope your feeling better.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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