4.29.2014 – Crossfit

April 29, 2014

Wendler Squat

Cycle 2, week 2 (3 @ 65% / 3 @ 80% / 3+ @ 90%)

5@160, 3@185, 9@205

Forgot it was 3 week and did 5 on first set.  Dumped bar on attempt at 10, knocked over chalk bucket. generally looked like a fool.

LII Conditioning:
EMOM 8 minutes: 
4 DB Snatches / arm (deck)
  Look to increase the weight every set
  Rest 3 minutes
800 m run

WOrked up to 65 lbs.  Tried at 80 but it was too much for left side.

Skipped run to vaccum and get home.

 

4.26.2014 – Crossfit

April 26, 2014

LII Strength:

Overhead Squats
5@95, 5@115, 5@125

Josh says form is OK, and the sore back is to be expected given the position.  He suggests sticking at 95lbs and really spending some time in the bottom position before moving up.  I think there’s some mobility work to be done to make that happen as well.

Wendler Deadlift

Cycle 2, week 1 (5 @ 65% / 5 @ 75% / 5+ @ 85%)

5@205, 5@235, 5@270

Quit at five reps on last set because (a) did it after the WOD and (b) lower right back was getting a little sore. 

LII Conditioning:
Partner WOD –
Run 800 meters (with partner)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 800 meters (with partner)
 
Each teammate performs both runs; partition pull ups, push ups, and air squats as necessary

Jeff and HD were one team, me the other.  Did sets of 5-10-15.  Got plenty of rest between sets, and was able to do them all unbroken until the last one.

4.24.2014 – Crossfit

April 24, 2014

Wendler Press

cycle 2, week 1 (5 @ 65% / 5 @ 75% / 5+ @ 85%)

5@60, 5@75, 6@90

OHP continues to be the most difficult lift. Let’s see how well wendler works.

LII Conditioning:
Every 2 minutes:
3 Pull Ups (weighted)
5 Ball Slams (heavy)
7 Hang DB Full Clean

Repeat for 5 rounds

Strict pullups (protecting elbows)
35lb ball
45 lb weights

Knees were all over the place. Not good.

4.22.2014 – Crossfit

April 22, 2014

Wendler Squat

cycle 2, week 1 (5 @ 65% / 5 @ 75% / 5+ @ 85%)

5@150, 5@170, 9@195

First day of new cycle. Felt good.

LII Conditioning:
4 Rounds:
10 Overhead Squats
8 Burpees
Farmers Carry (fence + back)

13:22, 75lb bar, 28kg bells

OHS felt pretty good, but definitely puts a strain on the lower back. Need to review SL on mobilization for OHS

4.22.2014 – BJJ

April 22, 2014

Back step pass from half guard.

Use when they win the undertook battle. Drive elbow of arm that they got the under hook on down to the mat, preferably inside their bottom armpit. Keep weight down, swing free leg in high arc back to post. Move to mount or free leg.

Counters:

Basic: grab uke’s collar with top hand. Post up on bottom elbow, force them forward with your collar grip and work out of inevitable scramble.

Advanced: Grab uke’s collar with bottom hand. Pull them back onto you, so your hips are flat, aligned with spine/torso. Fish free/top hand under their arm, get grip on pants by knee. Unhook top leg, swing under their trapped ankle, then lift top leg while bridging with bottom leg, grips, over bottom shoulder. Move to back.

4.18.2014- Crossfit

April 19, 2014

Wendler dead lift

Cycle 1, week 4 (deload): 5@ 40%, 50%, 60%

5@ 135, 165, 195

10-15 higher than calculated weight, but easy

LII Conditioning:
11-10-9-8-7-6-5-4-3-2-1
Double KB Cleans
Ring Push Ups

20 kg bells. Prolly could have gone to 24. Elbows did not hurt at all, which rocks.

4.17.2014 – BJJ

April 19, 2014

Two takedowns from coach Tim –

1.  Knee tap.  Lapel grip with right hand, left hand on uke’s sleeve, elbow, or wrist.  Head to left side of their head if possible.  Pull down, big step back with left leg, rotating counterclockwise – this gets their right leg forward.  Grab tendon/pants with left hand, punch accross with right hand while pulling their leg back.  If you do it just right, end up with knee on belly with left hand still holding pants.

 

2.  He called it a modified firemans throw, looks like a modified grip drop seoi nage.  Same side lapel grip with left hand, just under armpit – inside their arm.  Pop their elbow down so hand remains inside, bicep on outside.  Rotate to left, right knee to mat, follow in with left knee, then just fall over to left side.  Work to kesa gatame or side control.

4.17.2014 – Crossfit

April 17, 2014

Lift
Wendler press
Cycle 1, Week 4 (deload): 5@ 40%, 50%, 60%

5@ 45, 55, 65

Then bench: 5@145, 3@155

First bench press in probably five years.  Cues from Marcus – dig heels into floor, pinch shoulder blades together.  Will use today to set 1RM for bench.

LII Conditioning:
4 Rounds:
8 Thrusters (Mod. Heavy)
200m Row (Sprint)
 
*2-3 mins rest between rounds

105 for thrusters.  Rows were a consistent 42 seconds each.

4.15.2014 – Crossfit

April 15, 2014

Lift
Wendler squats
Cycle 1, week 4 (deload): 5@ 40%, 50%, 60%

5@ 95, 115, 135

Then hang power cleans: 5@75, 5@95, 3@145

Sweat:
3 Rounds:
6 Kettlebell Swings (heavy!)
8 Push Ups
10 OH Plate Lunges (total)

Rest 90 secs, repeat x 3 total cycles

13:34. 26kg bell, 45 lb plate.

4.12.14 – Crossfit

April 13, 2014

Strength

Wendler Press

cycle 1, week 3 (5 @ 75%/3 @ 85%/1+ @ 95%)

5@75, 3@85, 1@95

Reset 1RM from 130 to 110 after bonking on the first set of 5 at 130.  Don’t really understand what’s going on with the OHP – that’s a drop-off from where I was less than six months ago.

Also did two sets of OHS.  5@75lbs.  Much harder without the weightlifting shoes.  You know you fucked up when your set ends with your teeth clacking together and a tuft of your hair on the center of the bar.  Glancing blow, but didn’t feel good.

LII Conditioning:
AMRAP 12 minutes:
6 SA KB Thrusters, Left
12 SA KB Swings, Left
6 SA KB Thrusters, Right
12 SA KB Swings, Right
Run 300 meters