12/31

I have to admit I didn't feel all that great. I may really only be at 50%. 

I did 10min AMRAP. Run 200, 10wb, 5 pull-ups. 4 rounds plus run and walk balls. I then did the second 10 min AMRAP after 5 min rest.  It was row 200, 10 thrusters at 55, 5 t2b.  Did 4 rounds plus row.  Said that was enough.   Will see how I feel tomorrow. 

12/29

woke up feeling sick and I haven't gotten any better.  Did the AM workout.  Will likely take tomorrow off and work out W-Th-Fri.

First the report on today-

14 mins alternating 3reps each min between power cleans and squat cleans.  Used 100 lbs (55%)

I felt like I moved just a little bit better.  I focused on quick elbows in the power cleans and making sure I didn't muscle snatch.  On the squat cleans I felt like I was getting down a little quicker and receiving it a little lower.  Small, but steady progress.  first and last sets included in video.

https://www.youtube.com/watch?v=c9gicM5bV1Q

14 mins alternating 3 resps power and squat snatch.  It doesn't show it in the video, but I was hitting my ouch bone on the hip release with greater regularity than normal.  I was also rolling my wrists back and getting my chest out, or at least it felt that way.  I have more work to do but it is a small improvement.

https://www.youtube.com/watch?v=NVmbvvLsqe4

I am going to miss the PM workout today.  Its 2:00 pm and I still feel like crap.

Two questions for you -   First, I have an AM and PM workout on Thursday but the gym is open only 2-5pm.  Did you say you were working out Thursday morning?  If you aren't coming in, could I borrow 2 dumbbells Wed pm and return them Thursday afternoon?

Second- I have to go Charlotte to help my daughter move on Saturday.  I am supposed to row that day.  Should I try to double up on Friday and maybe combine the Friday class with some or all of the rowing?  Although it is not a skill workout, it is good conditioning for me.

12/27

tall jerk - went okay.  I saw that my front knee was getting too far ahead of my front foot.  Worked on getting the front foot out further.  Here are 3 lifts from each set of 8 -


https://www.youtube.com/watch?v=wL-VpAJZxR8

jerk balance- I like this movement.  Really helped me to get lower in the receiving position.

https://www.youtube.com/watch?v=XNzRyosMRws

 alternating jerk and snatch - I did not put a lot of weight on the bar, just worked on form.  Here are last three  sets.  Jerks were 115,125,135.  Snatches were 85, 90 and 95.  Video work not so great but you get the idea.

https://www.youtube.com/watch?v=OFrOE4NVtRE

Deadlift/burpees - 10/8/6/4/2

I rate my performance as a B- or C+.  Time was 4:34.  I didn't take very long breaks.  All deadlift sets were unbroken.  Burpees were okay.  Foot placement not great but I focused on jumping two- footed over the bar.  I liked the pace but probably could have pushed harder.  It was an improvement over past fast wods.  I am adjusting to doing hard WODs on my own.  I am beginning to get comfortable with the idea.

Here is the first and last minute.

https://www.youtube.com/watch?v=QiUtaTZKI44

12/23

500m row @85%. X 8

1:56, 1:55, 1:55, 1:57, 1:56, 1:58 (rest 5 min per directions) 1:54, 1:55

Shit got real around rep 4

12/22 Monday

rear elevated DB squats.  Used 15lb DBs.  Wanted to get form right.  I think they look okay.  Right ankle was feeling a little crunked.  Quads were feeling it with that tempo.

https://www.youtube.com/watch?v=bow23q1O2Vc


3 squat cleans EMOM 15 mins.  These look okay but I watching the video I think I could receive these lower.

https://www.youtube.com/watch?v=M3Va7V8fXxQ

Left morning session with quads like jelly

PM -

16 mins alternating 4 HSPU/2 neg ring dips

Lost the video on the hspu.  I got 4 in a row three times, then went to 3/1 twice, 2/2 three times, then singles a few times then I could only get one or a controlled descent toward the end. Got off the wall and into position well but this was beyond my ability.  I got smoked but felt like I had accomplished something.

Here are the neg dips.

https://www.youtube.com/watch?v=K8WdEx4xTOk

16 mins - 6 ring dips, 6 CTB

This went okay.  Got smoked on the dips toward the end.  This video has some from the start and some from the end.  No problem with the CTBs.  Form is improving on those.  Not all were perfect but this is now a strength.

https://www.youtube.com/watch?v=v7x_J3-xFiA

16 min burpees/ T2B.  I think these look better than in the past but still need work.  I was okay with them.

https://www.youtube.com/watch?v=821kK4qlN8c

I am writing this the morning after and am feeling both proud and a little beat up.  Mostly glutes and triceps but I bet DOMS hits me tomorrow.  But that was a lot of volume on mostly I don't use a lot and I did not wimp out.

Show Up, Shut Up, Lace Up

12/19

Bench Press 7 sets of 5 reps

135 X 4, 145, 155, 165 (failed on fourth attempt)

30 secs Row, walk 30, 30 rope, walk 30, 30 AD X 7

Mostly stayed around 1:50 pace on the row.  Did 3 sets of singles, then went to double unders.  Did 30, 30, 17 and 41.  After first miss went to singles.

AD was averaging over 400 watts, generally 425.  sometimes you just have to Man Up.


Hey - depending on what is going on with my family I may come to Endurance, do the Endurance WOD at home if possible, or miss the workout.  If I miss I will do some 400m runs.

12/18

my upper back was stiff from the other day but loosened up just fine.

20 squat snatches at 80%.  I did 12  @75lbs, then 8 @ 80 lbs.  When you watch them from the front you can see my elbows are not locked.  I tried several times to straighten them and am closer.  Rolling my wrists back helped a lot.  Not perfect lifts but better.  I put the first three and last three in the video.  I need to practice the move more but there is hope.

https://www.youtube.com/watch?v=y8qro1T3ak0

Strict HSPUs  - I got three picture good ones using only the pad.  Video is not great but I was pleased. with the result.  Much improved from past efforts

https://www.youtube.com/watch?v=Kobm0yZ0Ar4

Kipping HSPUs - the video speaks for itself.  I lost tension in my core and didn't get the move at all.  Need to work on this skill.

https://www.youtube.com/watch?v=ZFflr2b2-fM

AD at z1 for 20 mins.  Averaged 197 watts - 140 calories.  The more time I spend on the AD the better I get.

A good day overall

12/16

heavy single Deadlift - 355.   not bad, not great.  I don't know why I was off balance to the side.  335 was fine.

https://www.youtube.com/watch?v=JzaTw5kZU1k

heavy single Push Press - 155.  I may have done 165 in the past.  I worked on keeping my head forward instead of bending backwards at the hips.

https://www.youtube.com/watch?v=KQLbhfgEpOE

heavy single Push jerk - 155.  I really don't know how to do a heavy push jerk.  I likely need to work on this at a lower weight.

https://www.youtube.com/watch?v=rda8VkxPoX4


21-15-9 Dl 185/24" box jump - 6:42  Wish it were better but I wanted to be sure I got on that box and I usually only jump 20" boxes.  Midway through I remembered to get a wider stance.  Went through all BJs at a steady pace.  DLs sets were 11-5-5, 5-5-5, 3 then singles.  I am not disappointed with this result although something faster would have been nice.  The video is of the first  and last 30 seconds

https://www.youtube.com/watch?v=oZ_PdbFO2A8


back a little tired, as expected.

12/13 13.5

Ain't gonna lie - I was seriously sore this morning.  Just felt blah.  But the workout helped me get past the soreness and as you say, sometimes you have to work out when you are worn out.

I got 68 reps the first time, compared with 72 I had in 2013.  That isn't all bad considering how fresh I was then and how "not fresh" I felt.  I enclosed a little video from the start and the end.    You can't really see the pullup fully and I am out of the frame for the most part at the end.  Got through round 1 fine but the pullups got me in round 2.  I did 5-5-5 in round 1 but it was 4-3-2 down to singles in round 2.  

Waited exactly 4 minutes and hit it again.  Got 58.  Could not get through the thrusters unbroken.

I don't feel too bad about this performance actually.  I was sore, I showed up and I did what I could.

https://www.youtube.com/watch?v=e_mX4iSGkDM

12/13 Ride Scotty Ride

30 sec @85%
30 sec @50%

X30

Total calories - 237.  Hit 80 cals at 10 mins, 79 more in the next ten and 78 the final 10.

Hard to say what the average wattage was on the 85%.  Kept is above 300 almost all the time, ocassionally bounced down to 288 towards the end.  Max was 375 and was in the 345-359 range quite a bit, dropping down to 316-331 after about 20 minutes.   I could keep it mostlay at 331or above for the first 20 seconds but I began to fade as I got closer to 30 seconds.  After 10 minutes, that last 10 seconds was getting hard.  If I had to guess, I average either 316 or 331 watts during the 85% cycles.

The 50% cycle was around 100 watts, maybe it should have been more but I was pushing pretty hard during the "on" cycles.  If I had to guess, I would say I could have easily hit 276 on the on cycles and kept the "off" cycles at about 135.  I might have been able to pedal in the 250 range the entire time but that is not the point of the exercise.  

Earphones and music helped alot,  Is that legal?

12/11/14

Back squats - 50 @75% 1rm (185 lbs) .  Felt good but I think I failed to breathe at the top of each rep.  Got a little gassed.  Did mostly sets of 5, some 6s, some 4s.  Went back and looked at the video and time appears to be 7:02.  Okay time.  Felt a little wobbly once I was done but okay.  Here is video on first 5 and last 4.  took off my hoodie midway through the workout.

https://www.youtube.com/watch?v=gl95bHry2wg

AMRAP bar dips.  4 sets w/ 1 min rest between.  Did 9, 9, 7,6.  Here is some video.  It sure felt like I was going lower but you may no-rep me, which is fine since they look questionable to me.  Next time I plan on going lower.  I think the numbers are okay.

https://www.youtube.com/watch?v=O4mr2ufFkJ8

3 rounds 25kb swings 44#, 25 burpees.  9:42

I did poorly on this one.  I will be honest - I was feeling like the two muscle groups I needed, legs and triceps had already been stressed pretty hard.  So, I might have been feeling sorry for myself.  Pitiful, huh?  I had no problem with the kb swings.  I got all 25 unbroken each time.  Checked the clock and I was doing them in between 50-55 seconds.  Burpees were another story.  I had trouble as I started them, did okay in the middle and then sorta lost focus toward the end.  Lost a lot of time here.  If I didn't trust you not to show this video to anyone I wouldn't send it because it is embarrassing!  It is the second round of kb swings and a few burpees.

  https://www.youtube.com/watch?v=wPkUrxxRRQo

Nothing but love, brotha!

12/10

Active Recovery day -

Walked a mile briskly, pedaled AD 10 minutes
Put up Christmas tree lights for an hour.
I am going to report on most days activity even if it isn't a workout day so I will be a little more accountable.  No need to respond generally.

Hey - is the gym open all day Thursday?

12/09 row, burpee box jump, snatch

Well I tried going out a little faster and it burned me up!  I did the first set in 5:05, second in 5:17 and third in 5:22.  You can see from the video of the burpee/bjs and snatches that I was looking ragged.  I rowed the first 200 around 1:50 each time but had a tough time getting under 2:00 on the last 200.

I could find an excuse I suppose but bottom line is that this little fun workout kicked my tail.

https://www.youtube.com/watch?v=zJ_E_0S4Tgw

off tomorrow

12/08 Monday

started with rear elevated one legged squats.  Hip was sore so i just used 15 lb dbs.  Funny, but after I did this, my hip felt a lot better.

https://www.youtube.com/watch?v=MyDlopI_IXg

Next was bench press.  My all time max is 215 but that has been a while.  got 185 and missed 190.  Videos a little out of order. felt pretty good.

https://www.youtube.com/watch?v=rMGLG5wqO4I

Next were weighted pull-up's.  Cut off the top of the pu, but they were all legit.

https://www.youtube.com/watch?v=QY2DHbOOUu0

Max strict pullups was 9.  Not great, not bad.  All were legit.

https://www.youtube.com/watch?v=CBw8rEvu0II

Followed this with max pairs of CTBs in 6 minutes. I got 18 pairs, but I think on one pair I missed the bar with my chest.  I was plenty high but I didn't touch, so I have to say I got 17 pairs.  If I had to do it again I would try for four sets per minute instead of three.  I was getting tired toward the end but maybe should have gone every 15 seconds.

On the AD, I couldn't believe how fast I started.  I had never gotten more than 12 cals/min and I got 15 in the first minute, followed by 13 and 12 for a total of 40.  That is 4 more than my previous max.

12/06

Not a great day, not a bad day.

I was feeling a little stiff and tired from yesterday.  After the row and then 150wb/90du that would have been a full day.  But golf on top and I was pretty tired.

But I came in thinking the only way to find out what I can do under stress is work out hard and show up the next day and do all you can.

The power snatch was okay, not great    https://www.youtube.com/watch?v=bcZsb0-32ns
My editing is getting better.  I used a Windows product and this uploaded in three minutes.

I think I am going to sit down in the starting position and get more lift as I go up.  I also was not keeping that bar close enough to my chest and I should have received it slightly lower.  I had a better looking 115 but I deleted it by accident. It wasn't perfect so I tried again and got the result here.

13.1 went better than I thought.  156 reps.  I was at 164 in 2013 and today was after a solid workout yesterday and power snatches.  The good news is that I had the strength to put up all 30 of those 100lb snatches if I had had the time.  156 reps would have been 41st in 2013.  I think I have 180 reps on a fresh day and that was 4th in the Open

12/5

Rowed 5k- 21:16. Okay but was hoping for sub 21:00.  Hit 1000m at 4:07, 2500m at 10:26. Last 2500 was 10:50.  I kept it to 2:12 max.  On my one hour row I was at 22:30. 

150wb, 90dus. 11:18. Decent time but my shoulders went quickly. I did 15-15-10-10-10 then 7s and 8s.  Came off the wall at 8:08 which felt slow. Averaged 29 du's per minute which is much better than previous attempts at this which were around 20per minute. 

Shoulders tired but should be okay for tomorrow 

12/3 90 minutes skills

I have some great news - for the first time ever I completed legit, competition grade HSPUs!  I started with two pads and went up on the wall and got my entire body off the wall except for my heels.  I had no problem with the movement.  I then removed one pad and used just one pad + a 10 lb plate.  That is 4 inches and is the  age 60+ standard.  I went up easily each time and did sets of 3, 5,5, and 3.  I might be able to get as many as 10-15 at a time.  I probably need to arch my back a little more to keep my heels more firmly on the wall

I worked on hamstring/hip flexibility with Jon and he helped me a lot.  My squats were much deeper and cleaner afterwards.  More centered as well.

I hung from the pull-up bar for a total of 5 minutes.  That one arm stuff is a little advanced for me but I worked on it.  I tried working on my T2B movement but my hands are still blistered from yesterday's rowing so I didn't have much luck.

Finally I worked on my OHS.  It went okay.  I want to be able to pop off 10 @ 65lbs pretty quickly and I got 10@ 45 but had to pause around 7 reps with 65.  I tried twice.  It will come with practice.

So at this point my three weakest moves are 1) T2B - I can do them but not kipping style, so it is slow; 2) OHS/Snatch is weak (will work on shoulders) and 3) I have not tried kipping hspu's since I have mastered the strict.  I probably need to know how to do that when the Open rolls around.  Good news is that I can get through all three but not at the speed I want.

Hey - I know you have a Friday workout for me and I would like to do it but I did promise Pat I would do Fridays with her.  Depending on what it is I may not do the row and do 13.2 later that day

12/2 one hour of bliss

I rowed for 60 minutes.  I started out with the setting at 6 and rowed for about 20 minutes, then dropped it to 5 1/2.  After 40 minutes, I dropped the setting to 5.

I started out easy, not knowing what to expect.  I was averaging about 2:15 and sure enough I hit 5000 meters on the dot at 22:31.  I was getting tired and wasn't sure my back was going to hold out so I dropped the pace to 2:17.  I narrowed my grip on the handle, shortened my stroke to protect my back, upped the rpms to 28 or 29 and kept at 2:17 for about 15 more minutes.  Nearing 40 minutes, I noticed my breathing was getting too quick so I dropped the pace to 2:20.  Once I caught up on my breathing I went back down to about 2:18.

Pat came in to say hello and tell me something at about 43 minutes.  I stopped rowing for about 1 minute, which I regret doing.  I stayed on a running clock so the elapsed time was 60 minutes.  I started back up at about 2:15, but I think I would have gotten more meters had I not stopped.  Anyway, I kept the pace at 2:15-2:17 till about 52 minutes and it started getting closer to 2:20.  I realized I may not make 13000 meters so I sped up in the last three minutes to about 2:15-2:16 and got 13,040.

Thinking about it, I probably could have started out at 2:10 for the first 10 minutes, saving me about 20 seconds.  I probably could have held 2:15 through 40 minutes or so and dropped to 2:18 from 40-55 minutes and then back to 2:15 to finish.  Using this formula, I might have gotten 13,400.  To get to 14,000 meters I need to average 2:08 which is possible, but would be a real challenge.  Guess we will find out next time!

11/30

This was the Monday workout

Max Squat Clean - 180. Not bad as recent max has been 185.  tried 185 but did not get under it.

https://www.youtube.com/watch?v=9FmE-PpORJU

Max Front Squat - 225.  Didn't try 235 but I was getting close to my limit for the day.

https://www.youtube.com/watch?v=fmT0o3PoIeY

Max shoulder press - 130.  I didn't get it on video but it wasn't pretty I assure you.  Here are the 125 and 135 (miss)

https://www.youtube.com/watch?v=b6Fsyr5p8go

https://www.youtube.com/watch?v=z4bE-f0vqpg

Did 13.2 Got 245, which is 2 more than in the open.  Very happy with this.  I didn't have much problem with the S2O's.  I stepped on the box jumps, which maybe I should have bounded down and up.  I was out of breath but not near my redline.  This total would have been 38th in the 2013 Open 60+.  For not being in metcon shape I was happy I did so well.

11/27

Rest day. Traps very sore.  Hips still sore but not as bad.  Stretched at home using couch, lacrosse ball and roller 

Ate okay but did go to buffet at lunch. Had salad for dinner but cake for dessert. 

11/26

Mile- 7:38. Didn't push too hard because  of Wod following. 

20 min AMRAP - 20 thrusters 75lb, 20 pull-ups , 20 burpees. 3 rounds + 28.  Shoulders got pretty tired.  Thrusters and pu s were in groups of 7/7/6

11/25

heavy single split jerk - 165.  Been a while since I did these.  172 is my all time max

https://www.youtube.com/watch?v=MnRKyqJaEUw

max power clean - 170  max is 175

https://www.youtube.com/watch?v=fVHY4XT6qxs

8 min amrap at 152 - did 16 plus two misses.  probably should have pushed harder.

max dus  - 3 tries   21.  surprised I didn't do more

20 mins stretch to start.  20 more tonight

11/24

The day could not have started worse or ended better,
It is painful to watch my snatches.  I am not sure I got below parallel.  I hit 95,missed 105 and got 100.

https://www.youtube.com/channel/UCqZCmw1Gu7zaJvpXa8Bzf3g

https://www.youtube.com/watch?v=Co3Gt6cShyg

https://www.youtube.com/watch?v=DUph3SzNFD4

Back squat was disappointing at 245.  Just missed 265.

https://www.youtube.com/watch?v=9Z8sdXFD9W0

Okay, here is the worst.  My 20 snatches @ 77lbs.  I think the time was around 3:45

https://www.youtube.com/watch?v=H3IOdxOUgmU

Here are the skills movements

https://www.youtube.com/watch?v=s8Tm0blykC0

https://www.youtube.com/watch?v=BZdDrTKBncU

https://www.youtube.com/watch?v=Ra2ONvXfg0I

https://www.youtube.com/watch?v=sOzUNQlvnRY

https://www.youtube.com/watch?v=5N03BLmrJgc

https://www.youtube.com/watch?v=Sp-v0oQs9bc

https://www.youtube.com/watch?v=NVwCwYMoXAA

I did the hs walk attempt but missed filming it. I actually did pretty well.  I got upright and had that "weightless" feeling, but took no steps.  Shoulders nice and locked.

I finished with the rowing.  1:49.5, 1:44.9, 1:43.6  I felt great doing these.  On the second I simply increased my pull rate.  I realized I am not as strong as the guys that can pull hard at the 23 or 24 ppm, so I upped it to 28.  On the last one, I really work on making my pull as long as possible and I was rowing around 1:35 for a while.  I think I was so surprised that I fell off the pace, but I think a sub 1:40 is in my future.

http://youtu.be/eCdQg-DTUCs

hey did you get this as well?  i put it through compression software to speed up uploads

https://www.youtube.com/watch?v=G2AYCUj1hYo&list=UUqZCmw1Gu7zaJvpXa8Bzf  

let me know if this works

11/21

Double barrel front squats-  x5- 75/75/85/95/105. Too light but new movement

Rest 30 secs

10 thrusters@75- 21,22,24,21,21

We need to check my depth. Feels low enough but looks marginal on film

AMRAP 20- 400m, 5 dls @275. 5 rounds

Not hard but I was pinching my neck by looking too far up on the dls and getting dizzy.  Fixed that in third round 

11/20

Warmed up as you recommended. 2 x 1 min ring hangs, lat roll outs, overhead (on foam roller) kettle bell stretch. 20 mins

randy with 55lbs. 4:21. Reps were 25,15,  10, 8, 7, 5, 5. Burn started around 35 and ramped up around 55.  Grip tired but it was my shoulders that were the limiter 

First day back

Did the class today.  Leg feels fine but now I have a cold!

 Power snatched 120.   Legit but I had it too far forward to make it a smooth lift.   Missed 125.  That is a good numbed for me but not a pr

14.1-  got 210 reps. During the open I got 186.  Du practice definitely paid off.  Given all factors I think my upper limit in this workout under Open conditions is now about 255 which would be a top ten finish.   There is hope!

MFFL 1.1

Amrap 30

Bear complex beginning with 125 decreasing 5 lbs per round.  

- 3 Ctb pull-ups

- 10 box step overs 24"

-15 wall balls 20lbs to 9 ft

11 rounds which I hope is pretty good.  Got 6 rds in first 15 minutes, 5 in second half.  All movements unbroken which I was happy with.  Lost time between movements as I tired.  Need to work on stamina in longer wods.  Felt great first 12 minutes or so but got progressively more tired. 

Here is the WOD list for the Masters Functional Fitness League in -gym competition.  I think I can start as early as Monday and have to be done by Monday 8/11 at 8pm

MASTERS FUNCTIONAL FITNESS LEAGUE AUGUST 2014 WODS

VIDEO SUBMISSION
1.1 LAST 5 MINUTES
1.2 HEAVIEST LIFT OF EACH REQUIRED
1.3 ROUND 4 & 5
1.4 ENTIRE WORKOUT
1.5 ENTIRE WORKOUT
ONLY IF YOU THINK YOU WILL BE IN TOP 10 IN AGE GROUP

CHANGE: 1.2 PRESS CHANGED TO SHOULDER TO OVERHEAD (press, push press, push jerk or split jerk)

Welcome the the First MFFL Worldwide Regional Competition.

The following are the Workouts you are invited to complete. They can be done in any order and as many times as you like. Results for all must be submitted by August 11 @5 pm. Pacific Time. Video submission must also be submitted if you believe you have a chance to place in the top 10 on any event in your respective division.

As with any athlete, but especially Masters athletes, you must be wise in determining whether or not the workout is one you can do safely.

SAFETY FIRST, WOD RESULT SECOND
WE CARE

MFFL Workout 1.1

911 WORLD TRADE CENTER NORTH & SOUTH

In memory of those who were lost on that day, it is requested that before beginning this workout, a few seconds of silence be observed.

30" AMRAP
1 Bear Complex
1 muscle up or bar muscle up or
3 chest to bar pulls or
5 pull ups
10 Box Jump Over or Step Up Over
15 Wall Balls

Men Weights
65+. 105#.
60-64....115#
55-59.....125
50-54....135
45-49....145
40-44...155
35-39.....165

Women Weights
65+. ..... ..45#
60-64....55#
55-59.....65#
50-55....75#
45-49...85#
40-44..95#
35-39...105#
Bear Complex. Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform the back squat and push press into one fluid movement. Qq
THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR IS EMPTY.  ALL ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY

Wall Balls Shots
Men Aged:
35- 54 WB 20lb. to 10-foot target.
55-64 WB 20lb. to 9 foot target
65+. WB.14lb. to 9 foot target
Women Aged:
35-54 WB 14lb to 9 foot target
55-64. WB 10 lb to 9 foot
Box:
Men 24"; Women 20"

Scaled Division
Men (all age groups)
45# bar
15 jumping pull ups
Box: 20"
Wallball: 14#/9'
Women (all age groups)
35# bar
15 jumping pull ups
Box: 16"
WallBall: 10#/8"

MFFL Workout 1.2.
"He Ain't Heavy, He's my Brother"

The athlete will have 5 minutes to achieve a 1RM for each of the following lifts: Back Squat, Shoulder to Overhead (any style), Deadlift, Bench Press.
Athlete will be allowed 3 attempts at each lift. Following each 5 minute lift period, there will be a 5 minute rest period before the next max lift is attempted. The lifts must be attempted in the order listed above.

This Workout will not have any scaled differentiation for gender or age. Add max single weight from each category for cumulative total for submission.

MFFL Workout 1.3
"The Life You Save Could Be Your Own"
AMRAP
Round 1
4' to complete 50 Air squats 20 hand release push ups
2' tread water. Can use both hands in water to help tread.

Round 2
3' to complete 50 air squats 20 hand release push ups
3' tread water same hand must remain out of water at all times

Round 3
3' to complete 50 air squats 20 hand release push ups
3' tread water other hand must remain out of water at all times

Round 4
3 to complete 50 air squats 20 hand release push ups
4' tread water both hands out of water

Round 5
3 to complete 50 air squats 20 hand release pushups
10' tread water both hands out of water while men hold 10# weight women 5# plate

This is a running clock. Any time remaining from squat/push up section can be used as rest but must be in water treading by end of designated time for squats and push ups. Can be in water while resting holding onto poolside but must be unsupported at beginning of tread period. Once treading time period has been met successfully, athlete transition out of water with clock continuing to run

This Workout format is the same for scaled and Rx divisions.

The head is that part of your body that rests upon your neck. When ANY part of your head or hand is submerged, the Workout is complete.

MFFL 1.4
"Bring Back The 50's, Again & Again & Again, & Again
(aka Ground Hog Day)

5 Rounds For Time (RFT)
50 calorie row
50 Situps
50 lunges
Upon completing the 50 calorie row, an Abmat will be used for the situps. Both hands must touch behind your head on the way down and touch your toes on your way up.

Standards same for Rx and Scaled Divisions

MFFL Workout 1.5
"Lift, Over & Under"
3 RFT
10 Dead Lifts
15 Burpees (bar facing burpees)
50 Double Unders

Men Rx
65+ .............185
60-64........205
55-59.........225
50-54.........245
45-49.........265
40-44........285
35-39.........305

Women Rx
65+..............115
60-64.........135
55-59..........155
50-54.........175
45-49.........195
40-44........205
35-39..........225

Scaled. Men
65+............95#
60-64.....105#
55-59......115#
50-54.....125
45-49.....135
40-44....145
35-39.....155

Women Scaled
65+..........55#
60-64.....65#
55-59......75#
50-54.....85#
45-49.....95#
40-44...105#
35-39......115#

75 singles for jump rope

The effect of the games

We started watching the Masters last Tuesday and my Pat has done 2-a-days Thursday and today.  She has mastered the single-single-double under and is running much better. She is a pull-up away from making a serious run at the games 

We did the endurance WOD - 600m run, 20kb swings and 20 burpees.  I got 2 rounds plus 20 kb. Pat got 2 plus the run. 

Bad news, I tweaked my ankle coming off the pull-up bar this morning. We will see how it feels tomorrow. 

Ps- Annie T looked great. 

Couples workout

So we got inspired by the games wods and made up a WOD of 100m run, 7 dls, 6 cjs and 5 snatches x 5 rounds.  Pat did 55 and I used 95.  She had 9:59 and I had 10:21.  Not great times but loads of fun.   I also worked on bar mu progressions

7/12

7 rounds of 1 min row, 1 min du, 1 min DB snatch 30lb

Averaged 12 cals on row, (came off early to du) 50 dus (hit 30+ twice and 44 once) and 12 on snatches.  Total was 488. That 44 was a du record for me.  100 not far off!

Friday, 6/20

Split jerk strict press5x5- 95/95/95/95/115. Got only 3 on last set

Pull-ups -5/5,6/4,5/4

AMRAP - 3 rounds+ run and 6 Ctb. 

I was okay with my performance 

6/19 Thursday

Snatch complex- 75/75/85/85/85. Lower back a little tight. 

Squat cleans off high box. 135/140/145/150/135(last one as directed!)

Axle bar front squats. 5x5. 185

PM WOD w/95. 12:46. All legit. Good pace

6/17

Mobilized.  Felt decent after yesterday 

Jumped 230 singles unbroken then worked on DUs with a focus on getting the tension out of arms and shoulders.  Getting there

6/16

Best squat snatch 105. Best power snatch 115.  Threw 125 backward over my head.  Guess I need to work on form

Front squat with chains. 155/175/185/185/175. 

Nancy with 75-my group RX. -17:41

Upon reflection I feel it wasn't a good performance. Likely three of each 15 OHS would have been no reps.  I walked about 10 yards on run #4 which shows lack of mental toughness.  I did 8/7 from round 1 when I thought I might go unbroken for several rounds. I did not push hard enough on this WOD. I have to be my toughest critic in order to improve

6/13

Once again, not as easy as it looked. 

Push jerk 5x5@135. Worked on form. Got better. 

AMRAP hspu+rope clinbs.  Worked on getting my butt off the wall and better hand placement. Using 1 pad, got 2,2 then 1 til round 9 then failure. 

50 burpees over box -7:54. Shoulders were a little tireder than I realized! Did 24" box but mostly stepped up

Hey- good meeting last night.   me, Matt,Pat,Emily, Tim, Elizabeth White and Michael Walter. 

6/10

Am- split jerks 1x10- 135,145,155

Weighted pull-ups 36x2. X2; 44x2x3

Hspu- 26 with 2 pads. 5 singles with one pad.  Skill work

5 Ctb, 5ghd. X5

Pm 100 CTB in 25:44. Not sure why it took so long!  Must have lost my focus but was proud to get through them all in decent form.  Plus 100 dus and 5 burpees in 30 minutes. 

Golf tomorrow

6/9

Snatch heavy single. 115 received just above parallel. My best lift form-wise at 115. Maybe could get 120-125. Big improvement

Ppress- 5x5. 115-115-125-125-115. Had to keep from re bending knee. Form is okay not great. 

75 OHS - 65lbs 75 kbs-53lbs. 13:56. Form good on most OHS but not all. Just need more time under the weights. Kbs easy but 70 would have been very tough

6/5

Squat clean off blocks - 165

OHS- 5x3 65,85,100 (pr)

Front squats- 155,174,195,215,235

Pm WOD - 5ronds plus 10.  Baby steps...

6/3 pm

Did 75pp, regular PUs, burpees, 20 cal row.  3 rounds even. Pull-ups were the driver. Still getting comfortable with the volume. But I think it is going to be okay!

6/3

Split jerks 140X7. All good

Weighted pull-ups. 3x5 20,20,40,40,40

Hspu. 20 using 2 pads. Worked on kipping but need some help. 3:44

DU/4pu- 4bar dips. :40,:45:44:40:36

Let's be real. Without the parrellettes or MUs this was a much easier workout than for the people who did it RX 

6/2

Squat snatch- 105 clean.  Lower back tight so I got 115 up but could not squat. 

Front squat 5x5 with chains. 135/135/145/145/155. Est chain add 40 lbs 

Dl/thruster 15-12-9-6-3. 185#/85# 9:03

I need to consider the workout and decide the best time to do them. 

5/31

Clean pulls 5x5 with three positions.  135/155. Need to get more upright before the third pull. 

Did the Saturday WOD.  AMRAP6 205 DL/ 24" BJ ( step ups).  87 reps

Same AMRAP with 115 cleans.  53 reps

As I move into more volume I am going to have to be careful with the weights in order to do all the workouts.  I think volume with decent weight is better than being too sore.  Will give you feedback as we find the sweet spot

5/29

Split Jerks. 115/125/135 /145/155. Probably could have gone higher 

Hspu (with 2 pads-5,5,6) went to one pad and got 1,0. Rope climbs BAM!  Got them all.  Rested between climbs so did not time

Ring dips/ T2B. 21/5/9.  This was really more skill work than WOD. After 15 dips I just pushed up from the bottom.  On t2b I focused on the pogo stick effect and was short of the bar on many but the movement is improving. 

Can you believe I got all those legless climbs?!?

5/28

AM- squat clean complex 1x3x5. X5. -115,115,125,125,135. Started the day with light weights 

OHS -5x5 75,85,95,95(fail at 3), 85. This is such am improvement over what I used to do 

Barbell lunges x3-95,75,75. Tweaked my back in the 95 set.  Legs were a little rubbery after the morning. 

PM- 30-20-10 hang squat cleans 65#, burpees, box steps 20".  Used a slightly lighter weight as I move into higher volume of work and my back was a little tweaked. . Time: 12:28.   Pls tell me you didn't do it with 95 in under 8 minutes!  I felt my time was decent.  Steady with no stops.  All unbroken except the squat cleans (15/15 and 12/8)

Feel tired but dint think I will be overly sore tomorrow

5/26

Let's be clear here.  I was stiff and a little sore from yesterday. But I have been taking Extreme Endurance tablets and I think it is working

Snatch pulls- good form @115

Strict handstand push-ups.  Using 2 pads got 17.  The trick for me is to keep the tension at the bottom or I can't push back up.  I think I could have gotten 30 with kipping. I will practice this

30 kb (53lbs)/ 60 dus.  X 3. 10:53. 

Double Unders still a work in progress.  After the WOD I did three sets if 25 unbroken and did not feel gassed.  Getting close to doing them under pressure. 

5/19

Max squat snatch 115 but decent form

Max 1x3 front squat. 225. Missed 3 rd attempt on 235

Metcon. 71 reps at 95. 

I get it.  Shoulder flexibility high priority. Adding it to my short list 

5-16

DL max was 367. New PR.  sure thought I was going to get 385 but maybe 7:00anm is a tough time for that

30 power snatches at 95- 5:30. Not great

800m - 3:50. My best time in high school was 1:57 so I am a little slower so I need to work on this

Jump rope 180 x 2

5/14

Jump rope 180x2 singles

Ran 10 mins

Squat clean 10x1. Max 175.  Just missed 185

Front squat 3x3. 155/185/200. Easy peasy.  42x1

Rowed 500x3. 1:58,2:01,2:00. Fatigued too easily. 

5/13

12 x 1 Power snatch. Hit 125 ( not pretty but most I have snatched since coming to CFR. IT WAS DUE TO ROLLING MY WRISTS FORWARD!)

100PP @ 75 -7:41. Did 25, 10,10, then 5s. Had no shame about that time

Met con 9-6-3. 235# DLs and 24" BJs. 2:32, 2:45, 3:52.  Dls got heavy.

Jump rope 180 x 2 all singles. 

Good day for me

5/10-from my garage

Jump rope. 2x 170 singles

5x25 DUs. Three unbroken. 2 two tries

OHS

65 x 5

65 x 6

65 x 7

65 x 8

65 x 9

65x10

70 x 9

75 x 8

80 x 7

95 x 6

Singles of 100, 105, 110, 115

Focused on form

5/9

Did chief at home.  Used 105#, 60% of 1rm.  Got 19 rounds. I figured out by swinging my arms back as I went down and forward as I went up the squats were a lot easier.  The push-ups got old

4/14

14 mins.   Hang squat snatch/ drop snatch combo. 65 lbs.  got good depth and quicker drops.  Might be on to something

30/20/10 thrusters/ burpee box jumps.  65lbs and 24".  11:14. Even pace never slowed down. Split the 30 and 20 thrusters in 2.  Easy day 

4/11

Max squat snatch was 115 but I caught it above parallel.  Working to receive all snatches below parallel

160 reps.  135 back squat. 40 DB

Check out the Russian dips video with Camille on Crossfit FB. 

Started rebuilding my du's. Following buddy lee's program. 

4/9

Burpee/prowler. 46,43,45,50,1:07. That last one really kicked my ass.  It was close whether I could even do the second part of the workout but I answered the bell. 

Push press/row. 43,41,41,42,41. Used 45,45,65,65,75.  Weight was not the problem.

Ain't gonna lie, that was a tough day

4/5 Saturday

Nancy 5 rounds of 400 meters/15 OHS

Used 45 for OHS  - all sets unbroken all reps full range.  Engaged active shoulders, elbows mostly locked. Very happy.   14:34.  

Will move up in weight to 55 for OHS in a a week or so.  

4/2/14

Max power clean- 175. Less than PR by 5lbs.  

AMRAP power cleans at 155 in 8 mins-  16 attempts, 8 successful.  Was not pulling the bar close enough to my body. 

3 rds kb(53), 25 burpees. 11:44. 

3/25

Thanks for love on Wodify!

3x3 push jerks - 125,135,145.  Might have gotten 150 if I tried. 

Max split jerk-175. Missed 180 but just barely. 

10cj/10thrusters/10bar facing burpees -used 115/75 but dropped to 105on last round.  15:50.  Lats shot from t2b WOD

I have decided that I am in need of lat work in addition to skill development work for 2015 games - must improve dus, OHS, T2Bs and hspu 

3/18

Reverse lunges at 95. Finally getting the hang of them.  Right side seems to be weaker

Barbell rows. 95/115/135/155/175. Last set getting heavy

8 min tabata burpees/kb. Used 70 lbs.  128. Burpees steady at 6.   Kb got heavy.  

Have to take wed off. Hamstrings and glutes really sore. Will mobilize

3/5

Push press 3x3 at 115.  Maria was working on my form

Heavy pull-up 1rm. Bw+57

Box jumps 10x3. 16,16,14 seconds

Rowing 20 secs.  111,112,112 m

2/27

Shoulder press 3x3. 105, 115, 125

Weighted pull up 2 rm on three attempts. Bw+ 45

3x10 BJs

Row 500. 50du. Row 500. 5:38. Dus in 4 attempts

2/25

15 AMRAP. 

30dus, 5 burpees, 30 dus, 10 burpees, 30dus, 15 burpees etc

Did 5 rounds plus 30 totaling 180 (avg of about 10 unbroken) and 75 burpees.   Did them in my my hotel room so conditions not ideal.  Kept heart rate at 155-160 

2/24

At CrossFit integrity. 

Back Squat 5-5-5-5-5. Began at 185 finished at 225. Felt like I could have gone a little heavier

AMRAP 11 min. 9 thrusters @65, 9 pull-ups with partner. Pat and I partnered. We did 11 rounds. All my thrusters and pull-ups were unbroken. 

2/21

Row 1 min rest 4 x 3 

292,291,287

286,280,279

282 272,279

2/19

AM- 1 1/4 squats. 8x5. 115,120,125,135,140

109 WB, 75 Ctb pu, 50 bj 20" - 16:56. Most pull-ups were chin over only :(

2/18

Push presses at tempo- 5 sets. 115,115,1045, 95, 95. Form good

Eccentric pull-ups at tempo at body weight. Improved form

Prowler push 15 seconds. 140, 140, 140, 220 (added Abbey), 220. Got difficult but was good fun 

2/17

Tempo front squats 41x1 8 reps 5 sets. @115. Good form. Good performance

Tempo deadlifts 31x1 6 reps 4 sets. @255. Like butter

BB reverse lunges. 28x4. Did 65lb. Worked on form.  Much improved.  Did them for 1:30. Got 22-26 each time

AMRAP. 2 dls@275. 2hspu using two pads. 5 rds + 2 dl. Felt good.  

Quads tired

2/15 PM

AMRAP 15. 15 dl 95, 15 hr burpees, 60 dus

4 rounds plus 15dl and 15 burpees.  DUs were the holdup.  First two rounds were 5-10 before missing.  Starting in 3 rd I was getting 15-25.   

I did better than I thought I would. By my calculation I spent about 7.5 minutes on dl/ burpees and 7.5 minutes on dus.  That works out to 32 dus per minute.   This is improved from 20/min I have historically done

2/15

Squat snatch 10 moderate singles 75lbs

B. OHS tempo 4 x 3 75lbs

C1. Power snatch 11111. 85 85 95 95 100

C2. Push press 3 3 3 x5 115 115 125 125 135

Good day

2/14

Row 45 rest 3:30 x 4

230,228,225,225 =227

227,220,217,217 =220

221,212,211,208= 213(lost focus!)

213,212,214,212=213

2/13/14

Endurance WOD -5 bj 20", 5 burpees, 5 slam balls 20lb. 8:09

AMRAP 5   5 thrusters (95 first rd, 75 second rd) , 5 curb pull-ups. 1st rd- 4 + 3, rest 5min. 2nd rd 5 sets

Sat 2/8

1 PC 2 hpc 3 OHS. 105lbs.  Got 110 on PC and 2 hpc

AMRAP 20. CJ 95#, hr burpee, 24" bj 20 each.   3 rounds plus 20cj, 15 burpees

CJs were the hardest part.  Did burpees and BJs unbroken.  rounds were 5:15, 5:45, 6:05

1/30

50 back squats @200lbs. - 7:32

Entire posterior stressed!

CTB pull-ups 1x4 max. - 8/9/8/7. Bar was cold (I know, stop whining)

3rds  25 kbs 70lbs/ burpees 12:42.  Dropped to 53lbs in last round. Was not getting kb up. Hamstrings were feeling it

1/28/14

A. Power Snatches 1min w/3min rest X 5 - 75# 15/15/15/14/16 = 75 (should have done 18 or so first few rounds, worked on breathing)
B. 5 min strict HSPU- @ standard (pad only) - 2, added 25#plate and got 18
C. L-sit (using parallettes) 31 secs (knees slightly bent) tried twice more but couldnt beat that
D. Tabata ring dips 4/4/4/4/4/3/3/3  Least 3, total 29 got decent depth

Airdyne 1 min 21 cals

Monday -

BB reverse lunges  24 X 3 - 75/95/110

Close grip bench press - 8,6,4,2,1     115/135/145/155/165

Eccentric pull ups 5 X 3 - w/ 20lb vest

Cals on  3 min row - 46 (I think this is too low)

Jan 21

A1. CTB chin ups; 4 unbroken x5; rest 1 min

A2. Push press 95# x7 unbroken x5; rest 1 min

A3. TnG deadlift 205# x10 unbroken x5; rest 1 min

A4. 20 wall balls 30# unbroken x5; rest 3 min

All unbroken.  Total time 34:12.  30# wall ball did not beat me  like last time


Note - I didn't get back from Charlotte Monday in time to get to gym.  Ran 3 X 5 mins at 80%.  Total time 15 mins

1/18

OHS- 3 rep 105.  Got 115 once

Did AMRAP. 

Tthrusters/burpees combo 37:12. First 50 all good.  Started coming apart in the 40s round

Test blog 1/17/2014