I've started my games training with Coach Michael McElroy at Crossfit 27:17. I'm very pumped and ready to start gearing up for the garage games and the Crossfit open.
Week 1
Testing week
Monday
CP testing
A.M.
A. Power Clean- build to 1RM in 20 min
205, 225, 245, 265 (fail), 255, 265 (fail)
B. CTB Pull Ups- 1 set max reps - 20 reps (PR)
Comments - I kinda had first day jitters. The cleans felt slower than what I normally do, and they were below my pr in the lift. The ctb pullups I was pleased with. This was a pr for me, but I know my technique wasn't solid, I kinda muscles into them. With good technique I think I could get north of 25.
P.M.
Aerobic Testing
10 rounds for time
Row 500m
15 Burpees
Time - 34:01
Comments - This test covered my well documented weaknesses. So much so I was able to PR on my rowing 5k during this workout. I normally would be excited about this, but I think it just shows how much I avoid aerobic conditioning, and how good it is Coach is pushing me in this direction. My rowing form was not as solid as I would like, but I got some work in on it post workout.
Monday, January 16, 2012
Wednesday, October 12, 2011
10/12/2011
OPT
20 legless rope climbs for time
-17:33
GHD - 5x15 - completed
Strength - x3 push press with 30 double unders between each
135/155/185/205/225x1
Crossfit gymnastics and poor work
Worked mobility during study breaks
20 legless rope climbs for time
-17:33
GHD - 5x15 - completed
Strength - x3 push press with 30 double unders between each
135/155/185/205/225x1
Crossfit gymnastics and poor work
Worked mobility during study breaks
Monday, October 3, 2011
10/3/2011
Exam this morning ... went it for some strength/OPT work for what time I had
A1. Ring HSPU @ 32X2; 4 x 5 difficult; rest 90 sec
A2. Dead Lift @ 42X2; 4 x 3; rest 90 sec (took it easy)
B1. Push Press @ 22X2; 3 x 6; rest 90 sec (135lb)
Row 2k - 7:50
One rep Power Clean - 225 failed at 245, called it a day
A1. Ring HSPU @ 32X2; 4 x 5 difficult; rest 90 sec
A2. Dead Lift @ 42X2; 4 x 3; rest 90 sec (took it easy)
B1. Push Press @ 22X2; 3 x 6; rest 90 sec (135lb)
Row 2k - 7:50
One rep Power Clean - 225 failed at 245, called it a day
Tuesday, September 27, 2011
9/27/2011
Good work today. Little OPT work at the end
3 mins on/ 3 mins off 6 sets
10 ring dips
10 situps
10 hand remade pushups
24 + 20 total rounds
+
3 rounds
10 chest to bar pullups
5 hspu
10 88lb kb swing
10 box jumps
15 double unders
15 cal row
Time - 3:55/3:30/3:15
3 mins on/ 3 mins off 6 sets
10 ring dips
10 situps
10 hand remade pushups
24 + 20 total rounds
+
3 rounds
10 chest to bar pullups
5 hspu
10 88lb kb swing
10 box jumps
15 double unders
15 cal row
Time - 3:55/3:30/3:15
Monday, September 26, 2011
9/26/2011
Morning
A. 1&1/4 Back Squat @ tempo of 32X2; 3 x 5 reps; rest 3 min (225/275/295 3x2)
+
3 sets; rest 4 min
5 Hang Squat Clean heavy (155/205/205)
10 Burpees AFAP
20 High Knees Jump Rope
+
3x400m run (sub minute time)
Comments - Great workout. Didnt even realize I was using 205 on hang clean today. Going to start doing at home workouts during the afternoon that I draw up. Ironically, all of my weakness do not involve using a bar. So Ill start drawing up some stuff at home.
Afternoon -
15 min amrap
10 ring dips
10 second knee hold
Parking lot run (200m)
8 rounds
A. 1&1/4 Back Squat @ tempo of 32X2; 3 x 5 reps; rest 3 min (225/275/295 3x2)
+
3 sets; rest 4 min
5 Hang Squat Clean heavy (155/205/205)
10 Burpees AFAP
20 High Knees Jump Rope
+
3x400m run (sub minute time)
Comments - Great workout. Didnt even realize I was using 205 on hang clean today. Going to start doing at home workouts during the afternoon that I draw up. Ironically, all of my weakness do not involve using a bar. So Ill start drawing up some stuff at home.
Afternoon -
15 min amrap
10 ring dips
10 second knee hold
Parking lot run (200m)
8 rounds
Monday, August 1, 2011
August 1st 2011
8:30 AM
A1. Sn grip DL @ 42X2; 6 (FB 135),6 (185 Fat Bar),6 (185 Fat Bar),4 (205),4 (255)
A2. Ring Hspu; 5 x 5
B1. Muscle up to Ring dips @ 32X2; 3 x amrap most was 6
B2. KBS heavy; 3 x 24; rest 2:30 88,88/70,70
Tabata situps - Lowest set 14 reps
7:00PM
SEALFIT edited for Tire
BASELINE: ROM Drills. 3 rounds: 20 push-ups, 30 Squats
WORK CAPACITY: For time each section, 5 minute rest between sections:
(1) Tire Helen: 3 rounds for time: 400M run, 21 HSPU, 12 Tire Flips (20:00)
(2) Grace: 30 Smaller Tire Flips for time (2:50)
A1. Sn grip DL @ 42X2; 6 (FB 135),6 (185 Fat Bar),6 (185 Fat Bar),4 (205),4 (255)
A2. Ring Hspu; 5 x 5
B1. Muscle up to Ring dips @ 32X2; 3 x amrap most was 6
B2. KBS heavy; 3 x 24; rest 2:30 88,88/70,70
Tabata situps - Lowest set 14 reps
7:00PM
SEALFIT edited for Tire
BASELINE: ROM Drills. 3 rounds: 20 push-ups, 30 Squats
WORK CAPACITY: For time each section, 5 minute rest between sections:
(1) Tire Helen: 3 rounds for time: 400M run, 21 HSPU, 12 Tire Flips (20:00)
(2) Grace: 30 Smaller Tire Flips for time (2:50)
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