2.27.2014 – Crossfit

Did the 7:30 weightlifing class to get a block of instruction on the snatch.  Is what it is.

2.27.2014 – Crossfit

LII Conditioning:
10 Rounds:
Row 1 minute (meters)
Rest 2 minutes
 
-Interval goal = 240 meters (female) / 280 meters (male)

Made all rounds except number 8, which I missed by 7 meters.

2.25.2014 – Crossfit

Strength:
Front Squat
3×6 @ 205
 
LII Conditioning:
AMRAP 12 minutes:
5 KB Snatches (Right Arm)
5 KB Rack Lunges (Right Leg)
5 KB Snatches (Left Arm)
5 KB Rack Lunges (Left Leg)

2.22.2014 – Crossfit

LII Strength:
EZ Strength 2.0
 
LII Conditioning:
1) AMRAP 3: Row (meters)
2) AMRAP 3: 4 Pullups and 8 Pushups
3) AMRAP 3: 10 Air Squats and 15 Double Unders
 
Rest 60 seconds between stations

I honestly don’t remember doing any of this.

2.20.2014 – Crossfit

LII Strength:
Push Jerk

Think I topped out at 135. 
 
LII Conditioning:
EMOM 12 minutes:
2 Hang Power Clean
3 Push Jerk

2.18.2014 – Crossfit

Strength:
Front Squat
3×8

195, 185, 185 – Josh said not to kill ourselves, and the 195 was clearly going to be max effort by third set.  185 was hard, but totally doable.
 
LII Conditioning:
At the top of the minute:
Swings x 20, push-ups x 10
rest the remainder of the minute
Swings x 20, push-ups x 9
rest the remainder of the minute
Continue until you hit: Swings x 20, push-up x 1

Started with 24kg bell, made it five rounds before dropping to 20kg bell – grip strength was the limiting factor.

Took total of 10:30.

2.15.2014 – Crossfit

LII Strength:
Dumbbell Snatch
5′s / arm

40/50/65/80

80s were really five sets of 1, but did 10 nonetheless.
 
LII Conditioning:
7 Rounds
20 Air Squats
10 Pushups
5 Deadlifts @ 65% of 1RM

14:07 @ 225

2.11.2014 – Crossfit

LII Strength:
Hang Power Clean

maxed at 4×135
 
LII Conditioning:
5 Rounds
Without taking your hands off the bar complete this Bar Complex:
 
3 Deadlifts
2 Hang Power Cleans
1 Thruster
2 Hang Power Cleans
1 Thruster
 
*Rest as needed
**Increase weight each round

95/105/115/125/145

2.8.2014 – Crossfit

LII Strength:
Handstand Work

Three sets:  1 minute, 45 seconds, 30 seconds

LII Conditioning:
6 Rounds:
4 Lateral Jump Burpees
5 Snatch Grip Deadlifts
6 Dumbbell Push Press

8:51 @ 185/35

2.6.2014 – BJJ

Worked finish from side control.  If they get a far side underhook as part of their escape attempt:

1.  Bring near arm around so both arms are on far side of ukes body.  Preferably trap far arm with near arm.

2.  Switch hips so facing down towards ukes feet, maintaining chest pressure.  Bring bottom leg into uke’s hip to keep them from rolling in.

3.  Lock in kimura grip.

4.  Get to full side control.

5.  Step over with top leg and torque.