snatch practice

Spent the afternoon rearranging the gym so we could add another platform. By the time I finished I was pretty beatdown, so decided to do some light full squat snatch practice.

mobility

full snatch practice:

1 x 3 x 55
1 x 3 x 60
1 x 3 x 65
1 x 3 x 70
1 x 3 x 75
1 x 3 x 80
1 x 3 x 85
1 x 3 x 90
1 x 3 x 95

front squats

Haven't done these heavy in a while (at least that is what my memory says).

front squat
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 195
1 x 5 x 205
1 x 5 x 215

Skipped the cffb wod portion as it is late and my shoulders are still hurting from the bp yesterday. Looking on ical, seems I did x3x225 back on 12/27/09 and x3x245 on 03/10/09, so my memory was correct!

bench and ring dips

bw: 191.2

pm:

pc:
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205

1, 15, 9 reps of:
Bench Press
Ring Dips
*Perform at 77.5% of 1 RM Bench Press
*Scale as needed
Post times and loads to comments.

19:10 w/ 205#

From the posted percentages, I should have done 221, but I knew that would crush me, so scaled it way down and still was beat down.

cal: 1,902
fat: 125g (60%)
pro: 123g (26%)
carb: 69g (15%)
fiber: 9g

Deadlift

bw: 191.8

pm:

DL
1 x 5 x 135
1 x 5 x 225
15 x 1 x 285 w/ 30 sec rest

SPU
13, 10, 10

Ended up skipping the metcon portion of the WOD as we had a few people show up towards the end of our hours. Plus wasn't all that motivated!

cal: 1,864
fat: 115g (56%)
pro: 151g (33%)
carb: 53g (11%)
fiber: 9g

Alright. I need to really start buckling down on the protein intake. Let's see if I can hit 200g AND keep myself in the proper A.D ratios.

Sledge and burpees

bw: 191.3

pm:

bs:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 250

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.

14, 4, 14 = 32

Stayed steady with 14 sledges across the board for both sets. Started with the intent of getting 6 on burpees but only lasted 3 rounds, did one round of 5 then struggled to maintain 4 for the rest. That sucked. Despite that, beat this wod's last score (Jan 23) by 1.

Rest Day

Forgot to post my WOD from yesterday.

On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 1 handstand push up.
Post loads and amount of reps not completed to comments

pc: 160#
slam ball: 40#

traveling

Back on the road. Forced to use the Crowne Plaza hotel gym. It's good as far as a hotel gym is concerned but lacking the basic equipment to do the strength WOD, so I improvised.

p.m:

mobility

dbbp
1 x5 x 45
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65
1 x 5 x 70
1 x 5 x 75

fixed bar FS
1 x 5 x 50
1 x 5 x 60
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
1 x 5 x 100

cal: 2,340
fat: 150g (56%)
pro: 184g (30%)
carb:86g (13%)
fiber:44g

snatch practice

Wasn't super motivated to do any type of metcon today, so instead did some leisurely rows (for the Valentine's Day Challenge) and worked on dropping deeper when I power snatch.

1k row: 5:07.9, 4:50.2, 4:41.6

snatch practice:
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 85
1 x 5 x 95

Also, nice pic of Dymphna and Jessica doing Hammer Gone Bad over on CrossFit Football.

power cleans

bw: 192.2
bf: ~ 11-12% (7-8mm)

a.m:
row, 10 x 250m w/ 2 min rest
:58.1, :54.2, :52.3, :51.3, :50.7, :51.7, :51.4, :51.5, :52.7, :49.9, :52.9 = 2,500m

p.m:

pc:
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 205
1 x 3 x 210

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds

135#,

:54, :49,:46, :38, :36

Carb day so didn't keep track.

Hammer time

bw: 192.2

p.m:

bs
1 x 2 x 45
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 245 w/ 30 sec rest

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.

total = 255

cal: 1,729
fat: 89g (47%)
pro: 171g (40%)
carb: 59g (14%)
fiber: 21g

Valentine Challenge!

bw: 191.6

Today was the first day we rowed for the Valentine Challenge. I also posted a link on CrossFit Clarksville as well as our facebook page.
p.m:

valentine challenge
C2: 3x( 250m +500m+ 700m)
rest 1:1 between pieces

0:58.7, 1:55.8, 2:52.6
0:57.1, 2:01.3, 2:59.9
0:55.2, 1:53.9, 3:03.1

cal: 1,468
fat: 81g (50%)
pro: 121g (33%)
carb: 61g (17%)
fiber: 23g

DL and DU

bw: 194.0

p.m:

ps
1 x 5 x 45:
1 x 2 x 95
1 x 2 x 115
1 x 2 x 135
1 x 2 x 140
1 x 2 x 145
1 x 2 x 150
1 x 2 x 155
1 x 2 x 160

bp:
1 x 5 x 135
1 x 2 x 185
1 x 2 x 205
1 x 2 x 225
1 x 2 x 245
1 x 2 x 255

cffb:
5 rds for time:
7 x DL @ 315#
21 x DU

9:31

cal: 1,894
fat: 121g (57%)
pro: 143g (30%)
carb: 60g (13%)
fiber: 24g

Once again, ratios right there but overall calories lower than I want, which also means protein is lower than I want.

HPC

bw: 196.0

p.m:

Complete 4 rounds for time:

Full Gasser (sub 250m row)
5 Hang Power Cleans 185 lbs
*Rest 1 minute between rounds.

2:05, 1:55, 1:51, 1:44

I had to crash and re-pull from the floor each rep of the hpc.

cal: 1,434
fat:81g (51%)
pro: 130g (36%)
carb: 48g (13%)
fiber: 9g

Again, calories are low in the grand scheme of things. I definitely won't be getting 70sbig if I keep eating like this. I need to up the calories significantly!

traveling

Haven't posted in a few days because I'm on the road for work and haven't been able to get to a gym for a workout until this evening. Made my way to a Bally's Fitness on Staten Island…



mobility

DL:
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 3 x 415 (supposed to be x5)

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245

cal: 2,627
fat: 174g (59%)
pro: 168g (25%)
carb: 105g (16%
fiber: 43g

Overall I've been pretty good with sticking to the ratio's and keeping carbs under 50g. Today was a bust because of lunch at Taco Bell. Dymphna said to call it my mid-week carb spike! Overall still happy with the current results of being on the A.D and it hasn't been "too hard" to stick to it, even when traveling. It just takes a bit more planning.