Monday, January 16, 2012
Saturday, January 14, 2012
USAW PERFORMANCE LEVEL 1 Olympic weight lifting certification
In Amelia Island, just north of Jax, at Crossfit Amelia Island. Doug Lane and the one and only Harvy Newton are running it. Totally worth the $$. Harvy has a great way of explaining the lifts, and things to look at and correct as a coach. Having a great time. Good mix of lecture, breaking down lifts on video, and hands on running drills, and of course lifting some decent weight. Here with Levi and Kaylin. Looks like Levi and I are sharing a bed. Sucks for him.
Thursday, January 12, 2012
1/12/12
5x3 hang squat clean @185
3rounds of:
25 GHD sit ups
10 kb swings @100#
4:23
Hang cleans felt great. WOD should've been faster but felt good. Glad I'm on the GHD more often. And the big kb is heavy after a while.
3rounds of:
25 GHD sit ups
10 kb swings @100#
4:23
Hang cleans felt great. WOD should've been faster but felt good. Glad I'm on the GHD more often. And the big kb is heavy after a while.
Yesterday
Yesterday with RH.
7 rounds for time:
7 ring dips
7 dead lift @185#
7 kb swing @55
5:23
Not sure RH time but I did beat him by almost a round. Everything unbroken. Shoulders felt good. Been a little tweeky for the past week. Need to be icing more. I know better.
7 rounds for time:
7 ring dips
7 dead lift @185#
7 kb swing @55
5:23
Not sure RH time but I did beat him by almost a round. Everything unbroken. Shoulders felt good. Been a little tweeky for the past week. Need to be icing more. I know better.
Monday, March 14, 2011
M.E. Thrusters
M.E. Thruster
5-5-3-3-1-1-1
115-135-155-175-195-205-215
Felt good. Elbow held up, little tight and sore now. but was working at the box. Def could hit 225. 215 went up easy, but I played it too safe.
Then
10-1 and 1-10 reversing pyramid ladder
115 lb thrusters
Knee to elbows
10:01. Shoulda had sub 10. But very glad I did it. Painful one. WOD with the boys also is a winner.
5-5-3-3-1-1-1
115-135-155-175-195-205-215
Felt good. Elbow held up, little tight and sore now. but was working at the box. Def could hit 225. 215 went up easy, but I played it too safe.
Then
10-1 and 1-10 reversing pyramid ladder
115 lb thrusters
Knee to elbows
10:01. Shoulda had sub 10. But very glad I did it. Painful one. WOD with the boys also is a winner.
Deadlift 1 rep
After coaching on Saturday I wanted to see where my deadlift was. Probably not the best idea after the challenge WOD but whatever. I want a big dead....
Friday, March 11, 2011
Challenge WOD #4
20 min AMRAP
20 meter walking lunges @ #135
15 box jumps @ 24"
10 hspu
5 rounds + 3 hspu
Loved it. Think I coulda gone harder, but I didn't push, so fuck it. Its been too long since I did a longer hard WOD. It was what I've been missing. I love that I'm getting a lot stronger doing all this lifting, but a good ass beater every week is good for me. CrossFit or Die, and WOD it like you stole it......
20 meter walking lunges @ #135
15 box jumps @ 24"
10 hspu
5 rounds + 3 hspu
Loved it. Think I coulda gone harder, but I didn't push, so fuck it. Its been too long since I did a longer hard WOD. It was what I've been missing. I love that I'm getting a lot stronger doing all this lifting, but a good ass beater every week is good for me. CrossFit or Die, and WOD it like you stole it......
Monday, March 7, 2011
M.E. OHS then a WOD
Was a good day for me to lift. Having my boys there to push me was what got me big #s.
Then.
10-1 Pyramid of 1/2 BW OHS
1-10 Burpees
7:34 Smoked my hips. Was fun, and burpees always kill.
Thursday, March 3, 2011
Monday, February 28, 2011
M.E. Deadlift
Max Effort Deadlift
3-3-3-1-1-1
375-395-405(PR)-420-395-405
Felt good to move 420. Its been a while and I need the deadlift focus. Lifting alone has gotten better as well. Never really thought I could bring max effort alone, but lately its been no problem. Although I say that and may have been able to go bigger with RH, TG, or JB pushing me a little more. Either way happy with that. School Blows and I really don't think I'm gonna have the time to train this year like I would like. There are goals to be met, and I think I've only begun to see how tough its gonna be to balance, school, work, and training. Maybe there is only so much I can do. But to admit that is like defeat. Not in my vocabulary. Fuck it. Train hard, lift heavy, and do what I can.
3-3-3-1-1-1
375-395-405(PR)-420-395-405
Felt good to move 420. Its been a while and I need the deadlift focus. Lifting alone has gotten better as well. Never really thought I could bring max effort alone, but lately its been no problem. Although I say that and may have been able to go bigger with RH, TG, or JB pushing me a little more. Either way happy with that. School Blows and I really don't think I'm gonna have the time to train this year like I would like. There are goals to be met, and I think I've only begun to see how tough its gonna be to balance, school, work, and training. Maybe there is only so much I can do. But to admit that is like defeat. Not in my vocabulary. Fuck it. Train hard, lift heavy, and do what I can.
Sunday, February 27, 2011
On Air
Woke up the other morning and felt the need to get into my bunker gear and do work. Got our driver to do this with me. All in gear ,on air.
4 rounds of
1 Kieser Sled
200 ft farmer carry with #50 dumbbell
2 story stair climb
200 ft farmer carry
50 ft dummy drag #190
5 burpees
Started with 3800lbs of air. Finished with 1100. Took approximately 12 min. And was awesome. Completely different animal doing a WOD in gear. Gonna make it a weekly thing. Different movements and domains, but all in gear and on air.
4 rounds of
1 Kieser Sled
200 ft farmer carry with #50 dumbbell
2 story stair climb
200 ft farmer carry
50 ft dummy drag #190
5 burpees
Started with 3800lbs of air. Finished with 1100. Took approximately 12 min. And was awesome. Completely different animal doing a WOD in gear. Gonna make it a weekly thing. Different movements and domains, but all in gear and on air.
Tuesday, February 22, 2011
SSST (secret service snatch test)
Was fun..... put the whole damn WOD on here just so every rep could be counted.
Monday, February 21, 2011
M.E. Power Cleans
3-3-3-1-1-1
195-215-225( 3 rep PR)-240 (power clean PR)-245f-245f
Felt good and was happy to lift, really think I haven't touched my potential. Trying.
195-215-225( 3 rep PR)-240 (power clean PR)-245f-245f
Felt good and was happy to lift, really think I haven't touched my potential. Trying.
Modified Main Site 2-20-11
5 rounds of
50 ft OVH dumbell lunges @ #45
13 burpees
7:38
Just needed to do some movement at work.... Lousy shift though. Slow throughout the day and real busy at night.
50 ft OVH dumbell lunges @ #45
13 burpees
7:38
Just needed to do some movement at work.... Lousy shift though. Slow throughout the day and real busy at night.
Saturday, February 19, 2011
Friday, February 18, 2011
M.E. front squats
5-5-5-3-3-2 front squat
205-225-240f(2 of 3)- 245-255-260
then
3x10 reverse hyper w/ #190
3x15 GHD sit ups
Front Sq have come a long way. Want 315 for a single by summer time. We'll see. If I keep eating 70's big and lifting like a gorilla it should be accomplished.
205-225-240f(2 of 3)- 245-255-260
then
3x10 reverse hyper w/ #190
3x15 GHD sit ups
Front Sq have come a long way. Want 315 for a single by summer time. We'll see. If I keep eating 70's big and lifting like a gorilla it should be accomplished.
Tuesday, February 15, 2011
Challenge WOD #1 (new series)
4 sets @135#
3 min amrap hang squat clean
3 min amrap push press
5 game standard push up penalty (on spot)each time bar is dropped during the 6 min.
1 min rest after first set. 2 min after second. 3 min after third.
Score is total reps and total sets of push ups(lower # better)
116 + 22 push ups. Not my best showing, but glad I did it.
3 min amrap hang squat clean
3 min amrap push press
5 game standard push up penalty (on spot)each time bar is dropped during the 6 min.
1 min rest after first set. 2 min after second. 3 min after third.
Score is total reps and total sets of push ups(lower # better)
116 + 22 push ups. Not my best showing, but glad I did it.
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