3.30.2014 – Crossfit

March 31, 2014

Open Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

22:32.

Not great, not horrible. Need to work on overhead lifts – was down to sets of three thrusters far too quickly .

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3.27.2014 – BJJ

March 28, 2014

Promoted to blue belt. Sweet.

bb promotion

group photo

3.27.2014 – Crossfit

March 27, 2014

LII Strength:
Wendler Clean Grip Deadlifts
cycle 1, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)

205, 235, 11@265

LII Conditioning:
AMRAP 3 minutes:
3 Deadlifts
6 Pushups
9 Air Squats
Rest 2 minutes between rounds, repeat for a total of 3 intervals

15 rounds @ 205

3.25.2014 – Crossfit

March 25, 2014

LII Strength:
Wendler Front Squats
cycle 1, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)

165, 185, 6×210

Did not have a lot if juice this morning. 210 got heavy faster than I would have liked.

LII Conditioning:
4 Rounds:
5 Hang Power Cleans (moderate)
200m Row (Sprint)

*2-3 mins rest between rounds

135 on cleans. Focused on hip drive, really makes a difference.

3.23.2014 – Crossfit

March 23, 2014

Open Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Made it through 10 cleans.  Got in a good warmup, quite happy with my performance.  Did ttb in sets of 8, then sets of 5.  Wall balls took longer than expected.  Ended up doing sets of three or four.  Very happy with the 10 cleans – did singles, focused on getting a good hip thrust, and was almost surprised to find the bar up at my shoulders each time.  Probably left 2-3 reps on the ground, but did not redline the pace to ensure that they were all good reps.  Had the third highest score on the board at the end of the day – not to shabby.

3.20.2014 – Crossfit

March 20, 2014

Strength:
2 Hand Swings
3 cycles, Light to heavy ladder
12-9-6-3 – went 24-32, 32-36, 36-44
Rest ~ 15-20 seconds between ‘bells, 1-2 minutes between cycles
-then-
5×10 Heavy Single Arm Swings (per arm) – 2 sets at 20, 3 sets at 24.
 
Conditioning:
3 Rounds:
Row 500 meters
1 lap bear crawl
Rest 2-3 min b/t rounds

first two rows at 1:48, third at 1:50.

3.19.2014 – BJJ

March 19, 2014

Masters class w/ Coach Issac.

 

Five! eight minute rolls to close out.  Takeaways –

1.  Coach Issac is so far beyond my capabilities it’s not even funny.  I didn’t completely gas and quit, so there’s that.

2.  Pulled a drop seoi nage.  Was sloppy – ended up in half guard, but it worked. 

3.  Found myself a couple of times working around to side control, but uke had arms framed and I couldn’t get chest to chest.  Need to talk to one of the coaches to figure out what to do about that.

3.16.2014 – Crossfit

March 16, 2014

First workout since the last crossfit open workout.  Picked up a nasty sinus infection.  Just now clearing up.  Was not in the best of condition going into this between (a) lack of exercise, (b) remnants of the goop, and (c) staying up too late to watch UFC 171.  Given all that, not too dissatisfied with my performance on this one.

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

93 reps.  Made it through three full sets of deadlifts and box jumps, with three additional at 275.  Finished last set of box jumps at 7:03 – clearly took a long time on the third set.

 

3.9.2014 – Crossfit

March 9, 2014

Games open workout 14.2:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Goal was to make it to second round.  Ended up 5 pullups short (35 reps). 

Tried to do swinging kips for the first set of pullups, finally realized that wasn’t going to happen and just kipped straight up.  Had I started that way from the beginning I might have made it to the second round.

3.6.2014 – Crossfit

March 6, 2014

No crossfit on 3.4.2014 due to bad weather.

LII Strength:
2 Push Press + 2 Push Jerk

Went light due to sore elbow from BJJ
 
LII Conditioning:
AMRAP 7 minutes:
5 Pullups
5 Thrusters

5+4 @ 95lbs and strict pullups