I don't enjoy competitions as much as I used too. I was considering not competing in CrossFit for awhile and just doing some Oly meets for fun. Buying/Remodeling this house and travel hasn't made things easier. When I get back I plan commit to training consistently again.
Jul-27
Ski-erg - 3x 1k @ 1:58-2:00 pace; rest 30sec
Rest 2min
x2 Rounds (6k total ski-erg) - completed, Not as taxing on the Cardio as Rowing.
+
EMOM for 20min
Min-1 - 6 Power Snatch @ 95#
Min-2 - 6 Rebounding BJ @ 24"
Min-3 - 6 OHS @ 95#
Min-4 - 24 DU
*movement quality focus
+
EMOM for 20min
Min-1 - 5 Hang Squat Clean @ 135#
MIn-2 - 7 BF Burpees
Min-3 - 5 STOH @ 135#
Min-4 - 24 DU
*movement quality focus - Completed
Jul-28
A. Front Squat - 5 on the min for 10min @ 205# - Completed
B. Snatch Grip DRL - 5,5,5; rest 3min (heavy across) -Completed
+
EMOM for 20min
Odd - Muscle-up - 4-5 UB reps
Even - Strict 4.5 deficit HSPU - 4-5 UB reps on the min
Jul-29
A. Power Clean x1 + Push Jerk x1 + Split Jerk x1 - 8 tough sets of the complex; rest 2min
I wasn't sure what I was capable of here. I worked to a heavy complex at 300 then did the 8 sets @ 245. I have a video on my fb page timeline.
B. Hang Power Clean x10 + STOH x10 - 1 set of the complex every 3min for 5 sets (155# across, AFAP)
I experimented with bouncing the bar off the quads "Grid Style". Iv'e never attempted it before. It saves the grip and posterior. I did a few normal HPC letting the bar travel lower loading the posterior. Then I did some bouncing the bar. Bouncing the bar was 5-6 seconds faster per rd.
6 Rounds @ EN2 (140-160 BPM)
60sec Sled Push @ moderate load (let HR dictate turnover)
60sec Wtd. Reverse Bear Crawl
60sec Yoke Carry @ moderate load (let HR dictate turnover)
60sec Reverse Seld Drag @ moderate load (let HR dictate turnover) - I did this at home, I don't have a yoke so I did a barbell walk at lighter weight but for :90 225lbs.
Aug-1
Team Comp - I Snatched decent hitting 265. The conditioning did not go as well. Airbike killed me. It was on an Assault bike and I have been on an Airdyne. The Assault is much harder. I'll have to get one.
There were some squat cleans in a workout. I tired on those quick also.
Aug-2
Rest
Aug-3 only had an hour today.
A. Power Clean x1 + Push Jerk x1 + Split Jerk x1 - 10 tough sets of the complex; rest 2min - 3@ 255, 7 @ 235
B. Banded Speed DL - 5,5,5,3,3; rest 3min (heavy bar, moderate bands)- Did not complete
C. TnG DL x12 + Hang Power Clean x10 + STOH x8 - 1 UB set of the complex every 3min for 5 sets (155# across, AFAP)
:42, :38, :39, :38, :41
I stopped here. Shoulder did not feel good after the last set. I had pain lifting above 90 degrees. It isn't horrible I think some mobility should fix it. I have also been having some bad patella pain and and been extremely achy after working out in the quads. I can't sit for more that 15 minutes. I'm going to focus on mobility in that area.
+
EMOM for 24min
Min-1 - 7 TTB
Min-2 - 7 Rebounding BJ @ 24"
Min-3 - 7 OHS @ 95#
Min-4 - 30 DU
*movement quality focus
+
EMOM for 24min
Min-1 - 14 WB
MIn-2 - 7 BF Burpees
Min-3 - 7 CTB
Min-4 - 30 DU
*movement quality focus
Aug-4
Row - 3 x 1k @ 1:50-1:52; rest 30sec
Rest 2min
x2 Rounds (6k total)
+
Rest 3-5min MAX
+
6 Rounds @ EN2 (140-160 BPM)
60sec Sled Push @ moderate load (let HR dictate turnover)
60sec Wtd. Reverse Bear Crawl
60sec Yoke Carry @ moderate load (let HR dictate turnover)
60sec Reverse Seld Drag @ moderate load (let HR dictate turnover) - Did not complete I started a project I thought would take 8 hours and it took 20+ hours. I had to get it done before I left town.
Aug-5
EMOM for 20min
Odd - Front Squat - 5 on the min for 10min @ 225# - Started but had knee pain I thought getting it warm would help but it still hurt.
Even - Muscle-up - 4-5 UB reps
+
EMOM for 24min
Odd - 20sec Hollow Hold + 20sec AB @ 80%
Even - 20sec HS Hold (on wall, rebalcing work) + 20sec AB @ 80% -completed
+
AD/Ski/Row/Run - 20min @ EN2 (140-160 BPM) -Completed
So I obviously really suck at getting my blog posted. My athletes suck at it too. I had them create a private FB group and they just added me. I get notifications and can provide quick feedback from my phone. It is also easier to add videos. It has worked out well. Do you want me to give this a shot rather than the blog?
I leave in about an hour for Disney, I'll be back on the 12th.
