>Lunch with the exercise superfriends…
1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.
*Notes: A and B should be UB touch & go reps.
15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).
*Notes: spend roughly 1:30 alternating between each movement.
Conditioning (2 parts)
50 HSPU (regionals standard)
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#
*If you have one, try to use an axle bar for this piece.
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.
*Note: Group 2 will have two extra pieces for Saturday.
GROUP #3 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
30 Pistols (alternating)
20 Push Press @ 115/75#
20 Pistols (alternating)
15 Push Press @ 115/75#
10 Pistols (alternating)
10 Push Press @ 115/75#
The #3 looks good…actually I just like all of their conditioning stuff. We could do Jackie, or that row piece below.
Anne-Marie Vaughan Crossfitin’ Yogi
Practiced Pistols for 15 Minutes
9 minutes to do the HSPU! What the fuck! Why have they brought the box in even more? Wasn’t it 36″ x 24″ Now its 34″ by 24″…. I just got my 2012 Regional standard ‘Diane’ down to 3:59.. But with the extra 2″ off the sides of that box, forget about it…
I’m 6’3″ and 103kg… Whinge over.
Running in afternoon
WOD done with Axle…
How Much Tougher with the axle?
I don’t think a great deal tougher… But I am a larger athlete.
1a) 125 kg (Based of 180)
1b) 65 kg (Based off 92.5)
No conditioning today
Skill – done
1a) 330 lbs
1b) 210 lbs
Conditioning Part 1:
I don’t think this is a hugely competitive time. I think there will be several sub-10:00. HSPU’s were tough. I am chalking it up to the Bench Press right before but really I am HSPU pansy.
Skill, 4x400m Runs, and Extra Group #3 this evening.
Extra Group #3 Conditioning:
Did the push presses with a makeshift axle bar. Didn’t seem to make a big difference. Just a slightly more difficult clean to front rack.
400m Runs – Gym Route:
I think I cheated and probably went more like 90-95%
*didn’t feel it until half way through shoulder to overhead then I died
Killed it bro!
14:45. That axle is no joke.
If your a taller athlete, then keep your HSPU broken into small sets. When you get to the axle, maybe push press some of the reps. I did all push jerks, which I think wore me out from the start
Worked on L-sits and handstands
Ran out of time
No excuse for time, went hard shit result.
Runs and stuff later.
Tad bit longer than 400.
deadlift 255, lost grip about halfway through the last set
L sit high score 30 seconds
scaled down the hspu. did em with my head on a 25lb plate. everything else rx’d but no axle
400s- after about 15 minutes rest
1:22, 1:29, 1:35, 1:35
shoulda ran that first one faster. ran in the wind and rain today
All between 1:30 and 1:40
1a) 100/100/110 (more like 60%, sore back)
1b) 60/60/65 (need to establish a 1rm)
Best L-Sit) 12
Best HS) 15
23:18 (60k) – HSPU’s crap! Scaled the weight due to back.
No time for part 2
405lbs for deadlift, 270 for bench. Not as bad as I expected.
15 minute cap on WOD, almost got through TTB. HSPU suuuuuuuucked!
Is that the official time cap?
I don’t know. I had a CrossFit class to teach and only had 15 minutes. LOL!
Just checked. 15 minutes is official cap
Deadlift @ 385
Bench press @ 195
Conditioning #1: 15:50 at about 80% (still getting the cobwebs off from travel) I think wel will see quite a few people under 10 on this. HSPU took the longest.
Group three conditioning: 12:25: push presses all unbroken, pistols were Brutal.
No runs tonight.
Deadlift at 185
Bench at 100
Both done ub. Both were pretty smooth
22:?? Missed the seconds
Du 1:30 hspu 6:30 ttb 3:30 and somehow the shoulder to oh and lunges took 10 min. I felt extremely nauseated again. Lack of food and sleep to blame.
1a) off 600# – 420/315/315….420 would have blown me out for the day for 20 more reps
1b) off 335# – 235# no misses
Skill – skipped today, did OHS last two days, shoulders torched
1) 11:30 rx. HSPU and for some reason ttb killed me. GTOH and Lunges not too rough.
2) Later tonight
Squats in the morning, a couple ohs later. then dl 3×10 at 325 with 10bj 30″ during rest.
11:41 spend 3:56 on s2oh alone cause i couldnt clean the bar with fat gripz on for a long time.
crap didnt mean to post it as a reply.
1a.)Clean DL: 285
2.) (Smolov FS Week 4 Day 3: 7×5@230)
Part 1.) 15:52 ~ no axle
Part 2.) 1:23, 1:30, 1:25, 1:24
1b) DB’s; 65’s
Conditioning: Broke into 5 rounds: 115 on S2OH; 100 on Lunges. 19:20
Well, I started Outlaw to work on my weaknesses. It’s looking like that’s all I have here.
Both felt extremely light today
L-Sit/HS practice done
Cond 23:57 Rx
Did I miscount? There is barely an explanation why I was so bad at this. Off day.
4×400 done but untimed. Slow.
Group 3 work 12:27
Redeemed myself a bit, everything UB here.
Assemble new Pendlay rig for time – 3hrs 47mins
3hrs 47 mins and its half up 😛
P1) 25:44 Rx (guess i’ll provide data for a non elite competitive exerciser, you’re welcome)
P2) 1:29, 1:31, 1:32, 1:30
-had to dodge oblivious morons watching a tee-ball game
Stayed lighter today as my elbow is lit up.
Deads – 315
Bench – 205
Runs – 1:15, 1:17, 1:18, 1:19
Team Regional Practice
50 Double Unders
HSPU in sets of 10 alternating with holds up to 50
Toes to Bar in sets of 10 alternating with holds up to 50
Played with Fat Grips on 160# Bar but elbow was too lit up to do much volume.
Another 50 Double Unders and more HSPU practice.
Taking care of the elbow as Regionals is next weekend.
been a while since ive posted,
strength- 1a: 150 off of 215
1b: 245 off of 345
conditioning: around 26 min. scaled shoulder to overhead and lunges to 115#
DU’s up to 85 unbroken
handstand pushups took wayyyy too long, like almost 10 min and shoulder to overhead took a little while
Group 3: 11:30
dead lift at 295
bench at 185
skipped skill work, no time
conditioning part one with axle bar 26:20
skipped conditioning part two.
skipped bench and practiced 3x OHS
conditioning: 12:12 w/ fat bar thought you had to drop fat bar every 10 and progress your bar
Deads – 160KG
Bench – 100KG
21:04 Very slow through HSPU.
1:09, 1:10, 1:11, 1:09
Group 3 Cond:
12;18 woo those pistols lit my right patellar tendon up!
400’s ran while dodging cars… 1:40, 1:35, 1:30, 1:25
1st: 10:30 My shoulders were ON FIRE… Damn push presses.
Bench 160 all three sets of each unbroken.
Skill: still need work
Conditioning: used women’s weight for lunges and shoulder to oh. Was gonna scale to 135 then got under the weight after my shoulders, forearms, and midline was fried and my body said nope. 25:10.
Just started following today.
Deadlift 140kg UB
Bench 85kg UB
ME Lsit – 48secs
ME HS Hold – 9secs
c1) 23.38 – 30 secs to do DU, 14 Minutes to do hspu..
1b) 185 (10-7-6)
L-sit (30 sec holds) and HS work
Row 500/15 pistols/20/15/10 PP – 10:32
1a) 10×3 Sumo DL @50% 195lb
1b) 165-165-165 (no fail)
only had enough time for
– 100 DU
– 25 HSPU
– 15 S2OH 160#
– 45′ walk lunge 160#
Skill – done