Crossfit for Hope
"Hope"
3 rounds
1min burpees
1min Snatch 55#
1min box jumps
1 min Thrusters 55#
1 min CTB pull-ups
1min rest
Total: 211
Notes:
This was just brutal. I was kind of disappointed in my numbers. Burpees stayed pretty consistent. The three middle movements destroyed me. The pull-ups weren't too bad. I may could have gotten a few more reps.
Sunday, June 10, 2012
Thursday, June 7, 2012
June 7, 2012, Thrusday
A. Snatch Balance - build to a heavy single in 12 min
B. Hang squat clean @88%; 3x3; rest 2min
C. Deadlift @13X1 @65%; 12x2 EMOM
+
6 sets
60sec row @2:10 pace
60sec row @2:45 pace
Notes:
A. 55, 75, 85, 95, 100, failed on 105
These felt very wobbly. Ran out of time.
B. 120# I have to admit I was scared of these. There were 2 attempts that I got the clean, but wasn't balanced enough to get into the squat. One attempt the bar hit my chest on the way up and I dropped it. They were all super slow. A few times I felt like my feet were too wide apart in the squat.
C. 185# These were difficult. I had Grayson watch my form and he said I was doing it right, but it was killing my back.
+
These felt ok.
Extra:
The actual "clean" of the squat cleans was feeling pretty good even though the squats weren't, so I got a bug in my britches and decided to try and hit a PR clean. I loaded up 145# and sure enough nailed it! Woo! I tried for 150# and that was a no go, but I'll take 145# :)
I've also been messing around with pistols. I couldn't tell how low I was getting, so I decided to film myself and figured I'd share. It looks like I'm pretty close on my left leg. My right knee is the bum one which is probably why the right leg isn't as good. I've been noticing in my videos and even in some pictures taken of me lifting that I tend to favor my left leg,
B. Hang squat clean @88%; 3x3; rest 2min
C. Deadlift @13X1 @65%; 12x2 EMOM
+
6 sets
60sec row @2:10 pace
60sec row @2:45 pace
Notes:
A. 55, 75, 85, 95, 100, failed on 105
These felt very wobbly. Ran out of time.
B. 120# I have to admit I was scared of these. There were 2 attempts that I got the clean, but wasn't balanced enough to get into the squat. One attempt the bar hit my chest on the way up and I dropped it. They were all super slow. A few times I felt like my feet were too wide apart in the squat.
C. 185# These were difficult. I had Grayson watch my form and he said I was doing it right, but it was killing my back.
+
These felt ok.
Extra:
The actual "clean" of the squat cleans was feeling pretty good even though the squats weren't, so I got a bug in my britches and decided to try and hit a PR clean. I loaded up 145# and sure enough nailed it! Woo! I tried for 150# and that was a no go, but I'll take 145# :)
I've also been messing around with pistols. I couldn't tell how low I was getting, so I decided to film myself and figured I'd share. It looks like I'm pretty close on my left leg. My right knee is the bum one which is probably why the right leg isn't as good. I've been noticing in my videos and even in some pictures taken of me lifting that I tend to favor my left leg,
Wednesday, June 6, 2012
June 6, 2012, Wednesday
5 sets; rest 2min
18sec prowler sled w/70#
+
5 sets All Out
10 snatches 75#
10 box jumps
10 thrusters 75#
+
row 20min @Z1
Notes:
18sec is a LONG time. On the 4th set I attempted to push it up hill. As I pushed with everything I had, I took about 4 steps, but the prowler just laughed at me as is didn't budge and my feet just slid behind me.
+
Was this supposed to be rough? Because I wanted to quit after the first set.
1:35, 2:15, 2:06, 2:22, 2:24
Did everything unbroken on the first set. When I got done my legs cramped up. My upper quad was on fire. I actually stretched extra today, but it didn't seem to help. Everything was difficult. I realized towards the end that I think I was muscle snatching. I don't know if that makes a difference or not. The last few reps of each snatch set were just barely getting up there. Box jumps were slow and sloppy. Thrusters were TERRIBLE. It felt like I had 200# on the bar. From the 2nd set on I had to break it into 5/5. Even though I hate them, I REALLY need to work on these. My breathing was terrible. I think a lot of it was me getting upset about how bad I was doing and about how bad my legs were hurting. Getting upset always throws my breathing off.
18sec prowler sled w/70#
+
5 sets All Out
10 snatches 75#
10 box jumps
10 thrusters 75#
+
row 20min @Z1
Notes:
18sec is a LONG time. On the 4th set I attempted to push it up hill. As I pushed with everything I had, I took about 4 steps, but the prowler just laughed at me as is didn't budge and my feet just slid behind me.
+
Was this supposed to be rough? Because I wanted to quit after the first set.
1:35, 2:15, 2:06, 2:22, 2:24
Did everything unbroken on the first set. When I got done my legs cramped up. My upper quad was on fire. I actually stretched extra today, but it didn't seem to help. Everything was difficult. I realized towards the end that I think I was muscle snatching. I don't know if that makes a difference or not. The last few reps of each snatch set were just barely getting up there. Box jumps were slow and sloppy. Thrusters were TERRIBLE. It felt like I had 200# on the bar. From the 2nd set on I had to break it into 5/5. Even though I hate them, I REALLY need to work on these. My breathing was terrible. I think a lot of it was me getting upset about how bad I was doing and about how bad my legs were hurting. Getting upset always throws my breathing off.
Tuesday, June 5, 2012
June 5, 2012, Tuesday
A. Muscle Snatch - build to a heavy single in 10 min
B. Tall snatch - build to a heavy single in 10 min
C. 1 1/4 back squat @30X1; 4x3 @70%; rest 3 min
+
5 set @ high aerobic effort
5 pullups
5 HSPU
12 walking lunger w/25# plate overhead
rest 60 sec
Notes:
A. 45, 60, 70, 75, 80, 85, 90
I really tried to focus on hips opening.
B. 45, 55, 65, 70
It is so hard for me to just use arms. I think the 70 I used my hips.
C. I had another brain fart...when I was calculating the weight I plugged in 80% which was 145# and didn't realize it til after. It was rough, but I finished it.
+
:42, :40, :46, :47, :44
Rounds 3 and 4 I fell off the wall. I was trying to go too fast and let my butt come off the wall. Other than that I thought I was pretty consistent.
B. Tall snatch - build to a heavy single in 10 min
C. 1 1/4 back squat @30X1; 4x3 @70%; rest 3 min
+
5 set @ high aerobic effort
5 pullups
5 HSPU
12 walking lunger w/25# plate overhead
rest 60 sec
Notes:
A. 45, 60, 70, 75, 80, 85, 90
I really tried to focus on hips opening.
B. 45, 55, 65, 70
It is so hard for me to just use arms. I think the 70 I used my hips.
C. I had another brain fart...when I was calculating the weight I plugged in 80% which was 145# and didn't realize it til after. It was rough, but I finished it.
+
:42, :40, :46, :47, :44
Rounds 3 and 4 I fell off the wall. I was trying to go too fast and let my butt come off the wall. Other than that I thought I was pretty consistent.
Monday, June 4, 2012
June 4, 2012, Monday
Row 300m
20 burpees
Row 300m
+
5 min @Z1 of each of the following
foam roll legs
50 jump rope, 10 sit-ups, 25ft bear crawl
foam roll legs
side bridge holds, 10 pushups
foam roll upper body
50ft bear crawls, 10 step ups, 10 sit-ups
hip flexor stretch
turkish getups 35#
Notes:
Time: 3:27
I kept the first row right at or under 1:55. Burpees didn't feel as slow as they normally do. I actually got a majority of them jumping up with 2 feet. I kept the second row under a 2:00 pace.
Extra:
3 rounds
15 hang cleans 75#
15 ring dips
5:56
Hang cleans went well. First set of dips were 5/5/5. Next 2 sets were very difficult and were mostly singles.
20 burpees
Row 300m
+
5 min @Z1 of each of the following
foam roll legs
50 jump rope, 10 sit-ups, 25ft bear crawl
foam roll legs
side bridge holds, 10 pushups
foam roll upper body
50ft bear crawls, 10 step ups, 10 sit-ups
hip flexor stretch
turkish getups 35#
Notes:
Time: 3:27
I kept the first row right at or under 1:55. Burpees didn't feel as slow as they normally do. I actually got a majority of them jumping up with 2 feet. I kept the second row under a 2:00 pace.
Extra:
3 rounds
15 hang cleans 75#
15 ring dips
5:56
Hang cleans went well. First set of dips were 5/5/5. Next 2 sets were very difficult and were mostly singles.
Saturday, June 2, 2012
June 2, 2012, Saturday
5 sets All Out; rest 4:30
45 sec AirDyne
+
5 min on/3min rest
5 Pullups
25 double unders
5 ring dips
10 russian kb 53#
15 lunges
5 HSPU
15 walking lunges
run
Notes:
Cal: 21, 19, 18, 18, 20
This is not the way to start a beautiful Saturday morning. This was just mean. :)
My quads tightened up some. Had to stretch between each set. I was able to get my breathing under control in 4:30. My heart rate was another story...it was still racing.
+
PU/DU - 7+2pullups
got all DU unbroken! woo!
RD/KB/BJ - 3+7box jumps
arms failed on last set of ring dips, kb ok, paced box jumps
HSPU/WL - 7+4lunges
got first 2 sets and first 2 of 3rd set of HSPU strict. Kipped the rest. Quads tightened back up on lunges.
run was ok, enjoyed the weather :)
45 sec AirDyne
+
5 min on/3min rest
5 Pullups
25 double unders
5 ring dips
10 russian kb 53#
15 lunges
5 HSPU
15 walking lunges
run
Notes:
Cal: 21, 19, 18, 18, 20
This is not the way to start a beautiful Saturday morning. This was just mean. :)
My quads tightened up some. Had to stretch between each set. I was able to get my breathing under control in 4:30. My heart rate was another story...it was still racing.
+
PU/DU - 7+2pullups
got all DU unbroken! woo!
RD/KB/BJ - 3+7box jumps
arms failed on last set of ring dips, kb ok, paced box jumps
HSPU/WL - 7+4lunges
got first 2 sets and first 2 of 3rd set of HSPU strict. Kipped the rest. Quads tightened back up on lunges.
run was ok, enjoyed the weather :)
Friday, June 1, 2012
June 1, 2012, Friday
A. OHS @20X1; build to a heavy single in 12min
B. Hang Sq Clean @ 85% 3x3; rest 2 min
C. Deadlift @13X1 @60%; 12x2 EMOM
+
8 min AMRAP
5 Hang Sq Clean 75#
5 ring pushups
5 T2B
5 burpees
Notes:
*Any and all comments would be greatly appreciated. :)
A. 85, 95, 105, 115, 125, 135, 145#
These felt pretty solid. I tried for 150#, but I got scared trying to bump it up over my head
B. 115# I feel like I'm cleansing and then squatting. My hips are feeling good, but I don't have the hip speed to drop under like I need to.
C. These didn't feel great, but they were ok.
+
6+5sq cleans
I was feeling good after the strength, but this WOD did not feel good. Squat cleans were slow. I wasn't happy with my breathing. I got winded too quickly. Rested too much between movements. Pushups got a little difficult. Burpees were slow as always.
Extra:
20 power snatch 55#
6 C2B pullups
10 burpee
15 snatch
8 C2B
10 burpee
10 snatch
10 C2B
10 burpee
Notes:
7:40
Crossfit for Hope is gonna SUCK!!!
B. Hang Sq Clean @ 85% 3x3; rest 2 min
C. Deadlift @13X1 @60%; 12x2 EMOM
+
8 min AMRAP
5 Hang Sq Clean 75#
5 ring pushups
5 T2B
5 burpees
Notes:
*Any and all comments would be greatly appreciated. :)
A. 85, 95, 105, 115, 125, 135, 145#
These felt pretty solid. I tried for 150#, but I got scared trying to bump it up over my head
B. 115# I feel like I'm cleansing and then squatting. My hips are feeling good, but I don't have the hip speed to drop under like I need to.
C. These didn't feel great, but they were ok.
+
6+5sq cleans
I was feeling good after the strength, but this WOD did not feel good. Squat cleans were slow. I wasn't happy with my breathing. I got winded too quickly. Rested too much between movements. Pushups got a little difficult. Burpees were slow as always.
Extra:
20 power snatch 55#
6 C2B pullups
10 burpee
15 snatch
8 C2B
10 burpee
10 snatch
10 C2B
10 burpee
Notes:
7:40
Crossfit for Hope is gonna SUCK!!!
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