1/30

behind the back strict press 5X5 - 65,70,75,80,85.  Didn't really push it cause I didn't want to jack up my shoulder

AD 85% 1min, 30sec DU, Row 85% 1 min, 30 sec DU - X 6.  Total DUs were 361.  Maria let us have a 30 second transition period so I had plenty of time to rest.  I kept the AD at 10 cals and the Row at 2:05-2:10.  Not sure this was 85%.   Best 30sec DU was 47, worst was 22.  Most were in the 25-30 range.  A big improvement for me.  I focused on keeping on my toes and bounding lightly.  I am pleased with the progress.

Hey in February, I will be gone Feb 14-16, returning on the 17th.  I can go to a Crossfit gym in Decatur GA (maybe I will go to Emily Bridgers gym) on Monday the 16th but may have to do a class.  I can likely get a pm workout on the 17th back at Reignited.  So maybe I just take off the 14th and 15th (Sat and Sun)

1/29

Karen- 14lbs to 10ft

6:52!  pr by 20secs.  Got the first hundred without stopping. Did pause for just a sec at 60 and 80. First 100 in 4:12. It took me 7 sets to do the last 50.  Need to get the unbroken stretch up to 120 or so and I will shave another 20 seconds off this time. HAPPY!

Then I did 90 DUs in 3:06 for a total of 9:58.  Better than Open time by about 1.15.  I was mentally tougher

1/26 and 1/27

12 minute blocks to reach max power clean, power snatch, squat snatch and squat clean.  Because the kilo weights were right beside me I used those.  Heaviest lift of each, in pounds, was pc - 165, ps - 121, ss - 115, sc - 172.

https://www.youtube.com/watch?v=OD590eKye9w

https://www.youtube.com/watch?v=gq2j-bIa0P0

https://www.youtube.com/watch?v=GqQ4BoSC8KE

https://www.youtube.com/watch?v=Kn09pB8CuoE


I had a few challenges on this workout.  I was thinking about foot placement and not about the pulls.  I didn't sit down in the hole on the squat snatches.  I didn't lock out my shoulders very well on any snatches.   I looked too slow throughout the whole workout.  I was too busy thinking and not focused enough on the lifts.  I really let myself down on those snatches.  Don't tell me otherwise.  Let's be honest about it.

Having said that, I have never snatched 55kg in competition, which I did.  I have never cleaned 78 in competition, which I did.  So I am clearly getting stronger and need more form work.

1/27

21-15-9 Power cleans 95#, ring dips.  Time was 5:23.  I finished the first set in 2:30, second set at 4:10 and last set at 5:23.  So good pace throughout.

I did well on the cleans.  That is my sweet spot.  I did the sets in 14/7, 8/7 and 9.  Never took much time when I rested.  The dips got hard real quick.  my depth was okay for the first 15 of the 21 set, 9 of the second set and only about 3 of the last set.  My left shoulder doesn't like those ring dips.  After the workout, I did 5 sets of 5 dips on the bars, all of which were really good.

for good measure, I ran 400m, then did 10 ring pullups using my wrists only and 15 T2B.  Those felt a little closer to being what I want.

Norcal Masters

This is the biggest event for Masters in the country each year.  It was held this weekend.  Here are the events.   Thought you might like to see.

https://tjsevents.files.wordpress.com/2015/01/ncm2015workoutsplusmovementstandards.pdf

Here is the leaderboard -

https://www.wodrocket.com/index.php/event-results

It is really difficult to say how I would have done, but I think right in the middle of the pack, Somewhere between 5th and 7th.  The top 2 guys were games competitors.

I think my toughest event would have been the clean and jerk - 185 seemed to be the benchmark weight.  My best events would have been the run and backsquat.  About what you would expect - my best events involve below the waist muscles.

1/24 split jerk

split jerk.  PR!!!! I know it wasn't competition grade, but I have never put 175 over my head.  Now that I have done it, I will be able to do it correctly in the future.  My previous best was 170.  I will work on dropping a little lower and getting my head through on the lift.

https://www.youtube.com/watch?v=mkhKDk0RLlQ



5 min AMRAP
30 cleans and push jerks 105, 30 bar facing burpees.  I looked back and these were supposed to be squat and I did them power.  Sorry about that.  I got the clean/jerks and 24 burpees.  Since I didn't do the clean/jerks touch and go (always worried about my shoulder bringing that weight down from the top) it took my 3 minutes to do the cj's.  That bar kept bouncing which was a problem.  Anyway, got through 30 at 3:05 and then did 12 bf burpees per minute.

1/23

10 sets of 3 split jerks - EMOEvenM

Warmed up with 5 sets.  up to 95 lbs.  Got good form with palms open, front leg out nice and far.

Did 105, 115, 125, 135, 145.  Since I am going for a heavy single tomorrow didn't want to overdo it.

Form held well except on one 145 jerk when I didn't get low enough.  It was clean but not perfect.


Row 2k, 200 DU, 50 burpees

time off rower was 8:19.  I didn't dog it, but didn't push it hard, either.   Probably I was holding back a little for the DUs.

Dus okay.  did sets of 25, 25, 27, 15, 12 then 10s.   Over long hauls I have been averaging about 30/min and this was not much different.  Probably started around 8:45 and finished at 16:15.  

By the time I got to burpees my shoulders were tired.  Just kept a nice pace and did about 12/min.  Maybe I should have upped that to about 15/min but I wanted to focus on never stopping, which I didnt'.

Time was 21:42.

Pretty average day.

1/22 Row 2000m

7:55 was the actual time 

Not sure of the exact splits but I believe they were 1:51, 1:57, 2:04, 2:03.  

If I had to do a 500 I think I could get close to 1:45  

My goal was to be under 8 and I had to dig to get there.  I was pleased. 

1/20

I had to combine the am and pm.  My back was still really sore from something I did Saturday - kbs?  Not sure but I needed a few hours and more mobility before I was ready to go.   Just so you will know, this was a day filled with things I am not good at.  I suppose it is a good thing to work on what you need to improve on.

I did the snatch balances.  3 EMOM for 15 minutes.  I did five sets of 65, four sets of 75, three of 85, three of 95.  I know they look rough but I felt like I was getting just a bit lower than I was previously.  This is a work in progress.

https://www.youtube.com/watch?v=ISuzdmY9aYg

Next were strict hspus.  I used 4 inches - 60+ standard.  I started out well, doing 6, 5, 4, 4, 4 sets of 3, then five sets of two, then singles.  I had 25 at 5:30, then 50 at 13:05.  Realistically I got about 38 then it was mostly negatives with a few actual ones mixed in.  The thing I need to focus on is locking my elbows when i start.  I have gotten strong enough to begin the series of hspus from bent elbows, but that sure does waste a lot of energy.  But only twice did I not get into a decent position from a standing start.  I have gotten a lot better.

https://www.youtube.com/watch?v=IZiDowi1Qus


Finally the negative muscle ups.  I don't know what my problem is.  Maybe my shoulders were entirely cooked.  You can see from the video how bad it was.  I do think I am getting closer to "turning the rings" to the point where I can lower down from the rings in a controlled manner.

https://www.youtube.com/watch?v=QwsL5TgB4Xk

I am getting little antsy to do some Open style workouts.  Just thought I would let you know.

1/19

AMRAP 10 x3 with 4 mins rest 

1. Run 400, 20 WB, 10pu. 3 rounds plus run

2. Row 350, 10 hang squat clean, 10 K2E- 3 rounds plus row

3. Ad 20, 10 hang squat snatch, 10 Ctb

All went well.  Kept a decent pace. Struggled on the squat snatches due to sore lower back.  

1/17 - good start, bad finish

3 EMOM for 18 alt power clean/squat clean.  The cleans were nice,  I still need to drop quicker on the squat. I am making progress on getting further back on my pull. 

https://www.youtube.com/watch?v=FJEm7m5Ao6o

3 EMOM for 18 alt power snatch./squat snatch.  The snatches were acceptable as well,  Working on getting my shoulders engaged.  My pull is a little higher, arms a little straighter.  this is progress.

https://www.youtube.com/watch?v=_gKEd4D3KlU

Afternoon.  3 rounds 25 kbs 60#, 25 burpees.

I didn't do well.  The KBS were okay but the burpees were not.  I was proud of the fact that I got all 75 KBS, but that was a heavy weight.  It fried my tris and lats.  Maybe I needed more hip pop.  Anyway, by the time I got to the burpees, I had nothing left.  Not sure of my time because the video stopped with 10 burpees to go.  I estimated about 13:30.  The KBS swings were about 4 minutes of that time.  I don't think I have the metcon I needed, especially since it was at the edge of my muscle ability.  Just have to do better on the next wod.  PS - I edited out 8 seconds when I went to get chalk.

https://www.youtube.com/watch?v=RJGiry5X1fs

1/16

Class WOD.  Pat and I partnered up and did well. Ran, push-ups, jump over partner, lunges, burpees.  

After the run the push-ups were tough but that may be the blood transfer deal. Worked on burpee form.  we shall see today on the WOD

1/15

tall jerks- 4,4,4  These went okay.  I actually think I am getting better at this.  Went up to 55 on last round

https://www.youtube.com/watch?v=8jU-uTmNa7I

jerk balance 4,4,4. Again, these looked good.  Used 55

https://www.youtube.com/watch?v=pr6X0ACH6To

I did the split jerks and squat clean thrusters as a couplet  but broke out the videos separately to see how the movement changed as the weight increased. Because of the available bars, weights and rack setup, I used the same weights on both - 110,115,120,125,130,135,140, 145.

On the jerk, it was better, but I did notice that my drop decreases as the weight gets heavier.  I think all lifts would be legit, but I need to get my front foot out further.  But, I think they look better than in the past.

https://www.youtube.com/watch?v=OPXcpAKI8AE

The squat clean thrusters were a new move.  I worked on the form of the squat clean and it made the thrusters a little more difficult (open hands at the top)  Anyway, I did two of each but failed on the 2nd at 140 and 145.  I will need to do this movement some more to get comfortable with it.  Also, my left scapula/shoulder had some soreness and I think I was being cautious.  Need to roll it out a lot later today.

https://www.youtube.com/watch?v=OA2pY9-kf-M

the WOD was 10 power cleans/push jerks, then 15 T2b, 3 rounds.  Time was 11:08.  I struggled with this.  For starters, I don't do much push jerking so I had to work getting the movement right.  The T2Bs were mrginally better this time.  Not so much swinging but I need to work on getting a "pop" out of the bottom.  First and second sets were 8/7.  Third set was 7/2/2/2/2.  I was getting close to the end of my range here.  I had hoped for a time of around 8 minutes but at least I finished.

https://www.youtube.com/watch?v=nJ2P9VCtLJA

1/13 rowing

12 500s. Stop for 5 min if time > 3 secs over fastest. The stop if time > 2 secs over fastest

1:55,1:55,1:56,1:56,1:57,1:56,1:57,1:59/rest 5min, 1:57,1:57,1:58 quit.  Then, for fun, rowed 1:59 after another 5 min rest

Could I gave rowed faster? Yes, but I couldn't have gotten as many rounds under these rules. 

1/12/15

rear elevated foot one legged squats tempo 42x1 x6 .  These went okay.  I still struggle a little with balance.  I used 15 pounds per hand because that is all I had.  i could likely do 25lb dumbbells.

https://www.youtube.com/watch?v=i-687p4k4jc

105# hang squat cleans 3 EMOM for 15 minutes - easy enough.  I did the first 5 sets from the ground by mistake.  The rest were from the hang below knee.  It takes a little more hip pop from this position and I had to work to get this right.  Still needs a little work.

https://www.youtube.com/watch?v=C9hooxb1Afs


20 min alternating kipping hspus (4) and neg muscle ups (3).  I made great progress on the hspus.  Of the 40 I was supposed to do, probably 30 were legitimate.  I need more practice but since I couldn't do any til yesterday I am thrilled with these.  the neg muscle ups were not so good.  It is a hard movement for me.  More practice needed.

https://www.youtube.com/watch?v=NQi4cyy5C-I

20 min alternating ring dips (8) and pull ups (8).  ring dips started out okay but I was gone by the 5th round.  Had to do negs only by the end.  Pull ups no problem.  Pullups I can do.

https://www.youtube.com/watch?v=Q934DpeoXzo

20 mins alternating burpees (10) and box jumps (12).  No real problems but my form on the burpees began to go around the 7th round and my form on the box jumps got better the longer I did them.  I am working on a wider foot positions on the burpees.  In both cases I got through all in decent time.

https://www.youtube.com/watch?v=Vv1bLG88SmE

Ain't gonna lie.  this was a long day for me.  But a good day.  I managed to get through it all with no serious breakdown of form or energy level.  More ring work needed.

1/9

squat snatch +2 OHS  -75,75,85,85,95  All like butter, but i must lock my shoulders each time.  Better depth on the squats

Cossack squats - 10 per leg X 4 with 20lb ball (twice) and 14 lb ball (twice).  It aint the weight of the ball that matters given my flexibility.  this is a good stretch which I will incorporate into my warmup.

4 rounds of:

20UB wall balls, 20 CTB.  Used 14lb to 10 feet.  Wall balls easy.  CTB sets were okay on first (5,5,4,3,3) and second (4,4,3,3,2,2,2).  I kinda broke down on third and fourth sets into 4 and then doubles and singles.  Still, to do 80 CTBs is a real accomplishment.  Admittedly, I had the height but didn't touch my chest on a few.  Times were 2:36, 3:01, 3:30 and 3:26.  This is a big improvement in terms of how easy the wall balls were and the fact that I even completed the CTBs.

Rest, mobilize tomorrow.

1/8

10min AMRAP
run 200m
15 wallballs (14' to 10 ft)
7 pullups

4 ROUNDS.  Nothing hard here.  All unbroken

rest 4 min

10 min AMRAP
Row 200m
14 thrusters 55# feet on floor
7 T2B

3 ROUNDS + ROW + 5 THRUSTERS.  Again, all unbroken.  T2B were not rapid fire, but not much swinging.

rest 4 min

10 min AMRAP
AD 20 cals
12 OHS 55#
6 CTB

2 rounds + 10 cals.  It took me about 1:40 to get 20 cals (I know- not good), then another 1:45 on the OHS - I struggled with these.  Maybe shoulders were tiring out.  6 CTB like butter, unbroken.

My takeaway is that I am okay on endurance and good on bar work.  I need more work on shoulders and shoulder mobility.  Will be spending lots of time with PVC and light weights for shoulders.

1/6

16 mins of alt 3 power cleans, 3 squat cleans.  All went fine but I didn't think I was quite as quick as I was last week.  used 102lbs

https://www.youtube.com/watch?v=nsRud85VG1Q

16 mins of alt 3 power snatches, 3 squat snatches.  Power were fine, squats I didn't receive very low.  Used 57 lbs

https://www.youtube.com/watch?v=Sapu2RoMjtA

PM - 30 power snatches for time 85#.  Time 2:56.  Don't laugh when you watch this.  Bent arms, muscle snatches.  I just got in a hurry and forgot what I was doing!  Video is first ten, last five.

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



Row 1k, time 3:53.  Started out first 250 in 1:48, the next in 1:53, then next in 1:58 and then I hung on at 2:00 for the last.  I am okay with this time.

1/5

tall jerk

https://www.youtube.com/watch?v=9SVCwZqjER0

jerk balance - okay but need to work on balance

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

split jerk and power clean

rangingfrom 135-160.  focus on form

https://www.youtube.com/watch?v=uJ1CAetxIhA

DL (225) and hspu  21-15-9  time 12:18.  Focused on form,
Got into good form on hspus, need to work on kipping
https://www.youtube.com/watch?v=QK2qDdCspMU

that is far more hspus than I have ever done.  Got quicker on the DLs as I went.

First day back- I was a little rusty.

1/2

Worked on mobility. Involved light weight work

Rear elevated DB squats 42x1 with 10 kb Dumbbells. 3 sets of 5 reps per leg.   Felt much more solid than last time

OHS sets of 5.  3 sets at 45,50,55,60 and 65.  Worked on wrists rolled back, chest forward.  Balance and good pace also focused on.   Challenge is to get rear back and keep weight back.  Some progress but must work on this. 

It really was a mobility day!