untitled.
I have a TON of crossfit logging to catch up on. To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too. With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started. I’m a Mac junkie, but blogging on my work PC is still the easiest method… Not much else is new really. Work. Eat. WOD. EAT. Sleep. Eat… So lucky to have a girlfriend who’s completely on the same page! Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂 AND… I’m booked to start shooting at CFC in November!! So excited to get shooting again and finally getting paid for all the hard work I put into it. I was so worn out “crossing oceans for people who won’t jump in puddles for me”.
Wed. Oct 26:
7:00 am 5km Run @ World Gym
7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips
WOD –
Part A – 4 Minutes:
12 Deadlifts #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps
Rest 3 Minutes
Part B – 4 Minutes:
12 Deadlifts #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps
Rest 3 Minutes
Part C – 4 Minutes:
12 Deadlifts #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps
Score – 43 Burpee Box Jumps, Rx
Part C was SO F#$KING HARD!!! I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths! 9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13. More than a little victory there! Now 2 rest days in preparation for the comp on Saturday.
Tues. Oct 25:
7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53
7:00 pm Olympic Lifting Class @ CFC
5×5 Behind the Neck SOD press
*Increase weight each round 15-20-25-30-35
Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.
Snatch-grip Deadlift, find 5RM
By the time we got to the snatch-grip deadlift chunk I was DONE. And thinking about dinner… So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day. So much to learn 🙂
Mon. Oct 24:
BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85
WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds
7 Push Press #75
7 Sit-ups
3 Rounds
7 Hang Power Clean + Push Jerk #75
7 Push-ups
7 Sit-ups
3 Rounds
Time – 8:23 Rx
Kinda loved this WOD. My forearms hated it, but whatever. In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!
Fri. Oct 21:
Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps
*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.
Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays. To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past. When 15.5/16.5 reappears I might need therapy.
Thurs Oct 20:
BUY IN – 5×5 Bench Press 95-100-110-115-110
WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts #65
10 Hang Cleans #65
5 Front Squats #65
MAX reps Burpees
Rest 3 minutes between rounds
Score – 54 Burpees Rx
Wed Oct 19:
BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round 55-60-65*-70*-75* *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx
My shoulder just might be recovering 🙂 Toes to bar felt awesome today! Plowed through all of the OHS unbroken as well.
Tues Oct 18:
BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round 35-45-55-65-75-85-95-100-105-110
WOD – AMRAP, 8 minutes:
Clean and Jerks #95
Bar hop Burpees
2-4-6-8-10-12…
Score – 60 reps
Mon Oct 17:
BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts
WOD – AMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps