Inverted..

A little behind, yesterday morning the workout  (June 27 2012) was set up like this.
1.  Take 15 minutes to work up to a heavy press cluster (push press, push jerk, split jerk).  215

2.  5 rounds for time
5 handstand push ups
20 M handstand walk
10 double KB clean and jerk 35/25
15 Hollow body rocks
25:04

The hand walking was just miserable!  I gotta practice that.  Gonna enjoy my rest day today!

Needle bearing bar!!

New Bar!  At Holly's urging I bought a new barbell.  It is a neeedle bearing bar as opposed to the bushing bars that we own.  To say the least I love it!  Since I do not do most of my workouts at home, I took it to the gym with me this morning and was very pleasantly surprised.  It is a lot faster than the other bars that we have.  I look forward to moving weight with this for a long time into the future.

This morning:

1.  Take 15 minutes to work up to a heavy double in the clean and jerk.  (225)

2.  WOD

21 medball clean to wall ball shot 20/14

21 slam ball 25/15

21 toes to bar

50 double unders

15 medball clean to wallball shot

15 slam balls

15 toes to bar

50 double unders

9 medball clean to wall ball shot

9 slam ball

9 toes to bar

50 double unders

15:01

Tomorrow it is press clusters, handstand push ups, kettlebell clean and jerks with some hollow rocks!  Whoo-hoo!!

tough business..

Monday is Snatch day!!!!
1.  Take 15 minutes to work up to a heavy double.  (175)

2.  For total time:
21-15-9
Muscle snatch 95/65
bar facing burpees
rest 2:00
21-15-9
front squat 115/75
ring pushups
19:22

Like it says in the title this WOD was one of those that looks easy on paper but was a whole lot tougher than it looked.  Holly and I attended the CrossFit Springfield's "Guns and Hoses" event this weekend and what you see above is a derivitive of thier partner WOD that they had during the competition.  All in all, it was a good workout, and made for a tough time in the shower.

Holla

Prowler...

This morning we went a little simple and elegant.  Prower suicides!  Before we got to the conditioning portion we came in a did some back squats for 3-2-2-2.  My sets were 275-295-315-335.  After that was completed we went out to the parkling lot and paced out a 20 yard down and back route and loaded up the prowler.  With the prowler loaded anywhere from 125-165 we did a total of 8 down and back sprints in an "I go, you go" format.  It was really great conditioning, I feel like we need to incorporate it at least once a week.  It seems like the carry over will be excellent. 

Chins, dips and deads

Today was the third day in a row so tomorrow will be rest :)  I'm looking forward to sleeping in, and we will be back at it on friday morning.  This morning, we did a superset of weighted chinups and ME dips.  My set looked like this:
3@35/10 dips, 2@40/12 dips, 2@45/10 dips, 2@55/10 dips, 1@70/17 dips.
The conditioning work was this...
"PC duress"
4 Rounds for total time
10 deadlift 275/185
200M sprint
15 Kettlebell swing (russian) 70/55
time:1408

The "PC" stands for Posterior Chain, and mine is in duress after that one!  It was good, we are going to try and do some direct PC work like this as often as we can while still fitting everything else in.  Glad to rest tomorrow.  We got squatz on friday!!!!

We are all NINJA!

This morning was our Clean focus day.  We started out with tall cleans.  The integrel part of this movement is to move fast and pull ourselves under the barbell.  There was only an allowance of about a two inch dip (heave) before reaching full extension and pulling under into the bottom of a front squat.  This gave me an opportunity to practice a new cue that I learned over the weekend..."squeeze your butt".  I guess it helped, it made sure that I reached full extension and the sets looked like this; 135/155/165/185 all for doubles with a two second pause in the bottom of the squat.  We have to get comfy in the bottom :)

The second part of the work was a variation of a WOD I found on CrossFit Unlimited's website, it was named "7 Samurai", hence our name of...
"7 Ninja"
7 rounds for time
7 muscle cleans 135/85
7 push press 135/85
7 burpees
then
AMRAP 7
Double unders
Your score equals total time (time to complete the 7 rounds+7 minutes) and total double unders.
My score:  14:26 + 7:00 = 21:26/110

That was a really fun and challenging workout.  Big day at the Angel house!  It is Holly's Birthday!!!!  She just keeps stronger/fitter, prettier and nicer :) every year!
Salut!

Grizzly Bear

Not exactly....
This morning, I have to tell you that I was still reeling from the 3 rounds of conditioning that I did on friday.  Feeling a lot better now after getting a workout under my belt.  This morning we worked on our snatch balance for 4 sets of 2 (95/115/135/155).  The conditioning work consisted of :
9 Grizzly Bear complex 95
21 GHD situps
7 Grizzly Bear complex 115
15 GHD situps
5 Grizzly Bear complex 135
9 GHD situps
10:22

The complex consisted of a snatch grip deadlift, hang power snatch, rack jerk and an overhead squat.  My original thought was that I wanted to use 115, 135, 155 but I changed it due to the time constraint.  I needed it to be finished within about fifteen minutes. 

Tomorrow we will work on an accessory for cleans and lift something heavy!

Behind....

I'm a little behind on my postings so let me knock out Fridays now.
For strength:
Front squat
3-2-2-2
225-255-275-305 (f)-290

Conditioning wod
3 rounds for time
50 air squats
50 walking lunges
25 jumping med ball slams
15:29

Qucky

Dear Todd this post will be quick because I need to do some homework and pack for my day at the range tomorrow. I will blog in depth about the range time Saturday. Today I did some bench press 5x10 at 135, more to loosen up my shoulder than anything else. the for my workout I did 15-12-9-6-9-12-15 shoulder to overhead @95lbs and 24 inch box jumps. Let me tell you the weight was too light but as I said my shoulder hurts something fierce today and I hope it is just residual from the treatment. We will see how it treats me on the Range tomorrow.

Back at the Crib!!!!

While I was gone, Holly did a little episode of "meathead cribs" at our house.  She organized a terrible clutter of shelves, muay thai pads and the like and now we have a galdiator system on the wall that holds all of our chains, belts, jump ropes, and barbells.  She also hung two more sets of rings in the center of the gym.  I will post pictures tomorrow.  Back to the task at hand.  Yes!!!!  We made it back Scott!

Today was my first worksout since last friday.  Sometimes travelling sucks that way.  Today we did a variation of the mainsite WOD that came up two days ago.

For Time:
35 pullups
5 clean and jerk @145
28 pullups
4 clean and jerk @165
21 pullups
3 clean and jerk @ 185
14 pullups
2 clean and jerk @ 205
7 pullups
1 clean and jerk @ 225
22:17

For this effort I recieved a hole in each hand :(
I failed to take care of my hands properly and I ripped on round 2.  No issues during the workout, but the shower sucked lol.  Glad to be back at it again.

Scott...you can tell me.."do you have other friends?"  If so, I do not approve!

Todd???????

Todd, did you make it back from Indiana alive? You didn't text me today and that is not o.k. Today for a workout I did back squat 5x5 at 275lbs (high bar). Then for a workout I did a 10 min amrap of 7 burpees and 7 strict pull ups. Not the most challenging workout, but the shoulder is recovering nicely and we can always use work on our strict pull ups (at least I can). All in all a good day. A long one though as I just got home and it is 2109 hours.

Gold!!!

Sometimes you find programming gold, we did it this morning.  Before I get to that, today was a clean variation day.  We did Hang Squat clean in the rep scheme of 3,3,2,2.  My load looked like this 135,155,185,205.  There was a "no drop" rule in place so this limited our loads a bit but I saw it as an opportunity to work on grip strength.  It will pay off in the end.  The conditioning WOD looked like this:
3 rounds for time:
10 thrusters 95/65
20 burpees
30 double unders
Time 9:42
Scott if you would like to follow along, here is the way our strength work is going to look for the next few weeks.
Mon-Clean variation/Squat
Tues-Snatch variation/Press variation
Wed-Clean variation/deadlift or RDL/SDL or good AM's
Thurs-Snatch variation/Press variation
Fri-Squat variation

We are keeping our reps at about 10 total (not counting warm-ups) using the "easy strength" style/protocol.  Really doesn't matter how you split them up, I like doubles and triples.  If you are feeling froggy go ahead and do some heavy singles.  I use the word variation because you don't have to always pull from the floor etc.  Mix in some front squats, overhead etc.  We are going to try to increase the load on each lift each time we do it...

Since it is off-season conditioning for wrestling we sometimes get the opportunity to do 2 lifts a day so we might split the cleans and squats for example.  If we do that, the morning will have one lift and some conditioning.  For me, the evening will have just a lift...

Let me know what you think.

Tired and found some drive.....

As you know I train with a good friend of mine here in Las Vegas, his cousin was KIA a year ago yesterday in Afghanistan, so we have our own hero workout for him. Today I did an 800m run 30-20-10 pull ups, push ups, sit up, 21-15-9 40lb slam balls, 53lbs kb swings, sit-ups, 21-15-9 deadlifts @ 225lbs, push press @ 75lbs and box jumps @ 24inch followed by and 800m run. There are two minutes rest between the first two working rounds, so after pull ups,  push ups and sit ups, and again after slam balls, swings and sit ups. Total time with rest was 40:46. It has been awhile since I have banged out a grinder like that my friends and let me tell you the challenge was a welcome one and motivated me a lot. lets hope the shoulder feels well on the rest day tomorrow so I can attack it again on Thursday.

On a side note I got and ab wheel today. looking forward to incorporating that sucker.

Nancy :(

Let me preface this post with 18 corners...Yes in order to complete one 400M run we have to turn 18 corners.  In my estimation that is the reason that my Nancy time is so slow, that, and the running part :).  We started out with some muscle snatche + Overhead squats for 3,3,2,2.  My sets looked like this 135, 145, 155, 160 (F).  I could only get the 160 to my clavicle.  After that we went in to the girl named WOD "Nancy", it is 5 rounds for time of 400 M run and 15 Overhead squats @95/65.  My time was 18:42.  In my estimation, that is TERRIBLE! but it's fine....Scott what is your recommendation for us tomorrow?

Tendinosis... a symptom of being a bad ass

So I went to see Dr. Josh today and he thinks I have tendinosis. It's like tendinitis but for bad asses. He worked on it for a bit today and it felt sore until I worked out. I feel it popping a little less but the pain is still there. I see him again on Friday and will try ART for two months before approaching surgery.

I kept my workout easy and did who knows how many sets of 5 front squats @ 185 ( I had no plan going into this, I was going to do a WOD and my partner bailed). I also did countless sets of strict press to test the shoulder. Still, had pain but like I said it popped less.

So I am slowly fixing all of the mistakes Rip taught me. I have been trying to front squat like I back squatted, meaning a wide stance and knees pushed out. I felt like this took some power and was placing a strain on my knees. I have never experienced and discomfort in my knees at all and with the miles I have ran successfully I don't want to start. So I narrowed my stance, didn't focus so much on driving the knees out over my toes and allowed them to pass my toes in the front of my body and instantly felt like I could keep my torso more vertical and use the quads more effectively. Todd how do you feel about this? Was I the only one who failed to differentiate between the two? Or do you back squat and FS the same? From now on Fuck Rip, and i ask myself WWKD?   

Getting our Muscle on!!!

Well, my compadres don't know it yet, but we are going to be following some "Todd-Fit" for a while.  We started today, oh yeah I may be doing some "two-a-days".  Since I have to be at the HS gym on M/W/F nights with the Wrestling boys, I may as well workout too.
This morning we did:




1.  Muscle Clean + Press
3-3-2-2 (135/145/155/165)

2.  21-15-9
Dumbell Hang Squat Clean 50#
Kipping Handstand push ups

Yuck!!!!  This was terrible for me.  I never sis not break on the HSC but the kipping HSPU took me forever!   I need to practice those.  All in all it took me 17:47.

Conditioning 2

So Todd, On Saturday I did your conditioning wod, but replaced burpees on rounds 2 and 4 with bag strikes. It was a fun workout to do at the end of the week and I enjoyed it a lot. I need to do more bag work, I don't feel like I'm firing on all cylinders or as powerful as I should be on the heavy bag.

Tomorrow is my first day at the Doctors so I am interested to see what he says about my shoulder, I will keep you all posted.

Ash bought me a housewarming gift and the newest addition to my gym. I'll update again tomorrow. Peace

Conditioning

This morning was a light morning.  We primarily hit all our postitions on the snatch a few times and then did a "combat athlete" specific conditioning WOD.  This is a variation from Ross Enamait's Infinite Intensity.
Round 1 & 3
:30 burpees
:30 jump rope
:30 split jumps
:30 burpees
:30 jump rope
:30 air squats

Round 2 & 4
:30 burpees
:30 jump rope
:30 split jumps
:30 burpees
:30 jump rope
:30 push ups

There was a one minute rest between rounds.  It was fun and a good mindless change up that allowed us to go hard but with not much residual effect afterwards.

Where is STP and CR?  Holla!