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  • High Bar Back Squat - 135#x5, 225#x5,235#x5,245#x5,245#x5,245#x5,
    Hand stand push ups - 13, 12, 6
    Hamstring raises
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    • 3 Rounds for time of:

      300 Meter Run
      20 Wallballs (20lb)
      10 pullups


      8:21

      felt good to do a short metcon after a weekend of food (Passover dinner party and Easter Sunday dinner). Wall balls were done unbroken and felt pretty good which is nice. I think I should do Karen sometime soon.
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      • Grace on Steroids
        30 Reps for time:
        Squat Clean Jerks (155#/105#)


        9:16 @155#
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        • Originally posted by TheFastCat View Post
          [B]3 Rounds for time of:

          felt good to do a short metcon after a weekend of food (Passover dinner party and Easter Sunday dinner). Wall balls were done unbroken and felt pretty good which is nice. I think I should do Karen sometime soon.
          I would consult with her first; before you put her on your to-do list.
          If I just said LOL, I lied. Do or do not. There is no try.

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          • Yesterday did LBBS, HSPUs, pull ups and chin ups


            today

            Press - 1 Rep Max - crappy
            Push Press - 1 Rep Max - 210# (PR from 185#)
            Jerk - 1 Rep Max- 225# (PR)

            strict press continues to own me.
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            • Did this in ~15:15, dropped twice and used 30# wall ball, 115# on the bar


              * One Bear complex is

              power clean from the ground
              front squat
              push press
              back squat
              push press
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              • "DT"
                5 Rounds for time of:
                155# Deadlift, 12 Reps
                155# Hang Power Clean, 9 Reps
                155# Push Jerk, 6 Reps


                22:20 @155# - pretty bad performance for me. Not sure if it was because my diet, stress and (bad) sleep have been off the charts for the past three days or it was just too heavy. I should have done the workout with less weight but glad I did it RX to see how it felt.

                I think that I am mostly just terrible at hang power cleans with heavy weight. Very hard for me to generate power exclusively from my hips and my hook grip is rather wimpy. A good workout in terms of discovering another deficiency. Not to make an excuse but my food yesterday was bad which may have played a part.
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                • Back Squat - 7X2 (2-2-2-2-2-2-2)

                  Floor Press - 3X5 (5-5-5); 10 strict, no kip toes to bar in between sets


                  275, 275, 280, 280, 280, 280, 280
                  205, 205, 165x7
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                  • Bear Complex (traditional)
                    95#
                    105#
                    115#
                    125#
                    135#

                    * One Bear complex is

                    power clean from the ground
                    front squat
                    push press
                    back squat
                    push press

                    Did that 7 times at each of those weights without dropping the bar
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                    • Karen
                      150 wall balls @20#
                      7:32
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                      • Yesterday
                        Isabel
                        30 snatches @135#
                        3:40

                        Prd my overhead squat - 200#

                        also did some cleans and running barefoot on a golf course good day
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                        • A WOD I did last week
                          12 minute AMRAP
                          1 rope climb
                          3 fat bar deadlifts @ 205#
                          (each round increase deadlift reps by 3)
                          7 rounds + 20 deadlifts

                          a WOD I did two days ago
                          5 rounds
                          20 air squats
                          400 meter run
                          10 hand stand push ups
                          14:52

                          Not an elite time but I was pretty proud did my HSPUs unbroken through 4 rounds -- they have been my biggest goat for about the past year.

                          last night I front squatted 245x3

                          I have been doing a combination of Crossfit, yoga and oly lifting for the past month. It's working well.
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                          • Been doing a combo of crossfit/oly lifting and yoga 6-7 days a week that's working well.

                            Went for a challenging hike for 2 hours yesterday - felt great.

                            Did a wod yesterday:

                            3 Rounds for time of:

                            21 Front Squats (155#) - Bar must be taken from the ground.
                            7 Wall Walks
                            300 meter run

                            17:30

                            played volleyball for 2 hours yesterday

                            I'm super lean again - < 10% BF halfway between an 8 and 10 pack. impressive to me because I am making consistent gains in the gym.
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                            • 5 x 5 Weighted Ring Dips@
                              45#, 55#, 60#, 65#, 70#

                              For Time:
                              400 meter medicine ball run (20#), then

                              10-9-8-7-6-5-4-3-2-1 of

                              Thrusters (115#)
                              Burpees

                              10:52

                              then oly lifting jerk practice - PRd from jerk boxes - 245#
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                              • 3 Rounds for time of:

                                8 Split Snatch (115#)
                                7 Muscle-ups
                                400 meter run

                                since stringing muscle ups together is my biggest goat I scaled to 5 MUs per round. I still finished last - 16:40 though I was the only one that did MUs and used 115#.

                                Current crossfit goats (things I am bad at/can't do)

                                Hand stand walks
                                Muscle ups
                                kipping pull ups

                                on the last note I've stumbled across a piece of info from Kstar that might just help my kipping pull ups...



                                gonna give that a go tonight when I head back to the gym for my three-a-day

                                edit -

                                did OHS and yoga this evening - new OHS PR @220#!
                                Last edited by TheFastCat; 08-22-2012, 07:00 PM.
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