POW's CrossFit Log - Page 74 - Health and Fitness Forum

6/28/16

Snatch pp + OHS + drop snatch - 5x2+2+2

Did this as warm up with the bar then 65#

Muscle snatch + power snatch (all from low hang) - 5 x 2+1 x 115

Power cleans (from high hang) - 2x3x135, 155x3, 175x3, 2x3x185

RDL - 225x5, 4x5x245

Barbell class seems dumb. Too beginner oriented and I'm not getting much out of it. Might give it another class or two but then I'll probably drop it.

Quote

07-03-2016 , 12:30 PM

#1827

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/2/16

Some 80# KBS something like 5x10 and some very short distant rowing.

7/3/16

Deadlift

135x5
185x5
225x5
275x3
315x8
315x6
275x8

Used to be able to bang out 315x10 across 3 sets. Now 315x8 is a struggle.

C&J - 135x1, 155x1, 175x1, 185x1, 205x1
Clean - 225x1

225 was a grind. Was beltless which may account for the difficulty.

Pull ups - 5, 3

Assault bike - 5 minutes

Dead.

Quote

07-03-2016 , 08:48 PM

#1828

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by PayoffWiz

Used to be able to bang out 315x10 across 3 sets. Now 315x8 is a struggle.

That's how it goes broseph. Ups and downs. You'll be lifting that and more again before you know it. Just keep feeding that flame.

Quote

07-06-2016 , 02:02 PM

#1829

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/5/16

10k row. Rested about 3 minutes at the halfway mark for water. My wrists also get sore during long rows. Dont know went.

47 minutes which includes the 3 minute rest.

1k cool down row.

Quote

07-07-2016 , 09:56 PM

#1830

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/7/16

Warm up - 2 x 100 meter run, 10 squats, 3 wall walks, etc.

Hang Snatch - built up to heavy single in 12 minutes

95, 115, 135, 155, 165xo, 175, 185

Happy with this. The one miss at 165 I just barely lost forward.

Conditioning

10 minute AMRAP - 7 v-ups, 5 hang power snatches, 3 OHS @ 95#

Pretty hard.

Quote

07-12-2016 , 07:26 AM

#1831

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/11/16

Warm up included 3 x 200 meter run and 3x5 pull ups and some other stuff.

Squat - 185x5, 2x5x205

Conditioning - 5 rounds of 21 wall balls, 14 weighted db step ups (20# each arm), 7 push ups

Got through 4 rounds in 20 minutes. Very hard. My hr got as high as 185 according to my fitbit and was in the high 160s-low 170's when ever I was checking it mid-workout. Step ups were most miserable part of the workout.

Quote

07-12-2016 , 09:23 PM

#1832

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/12/16

Warm up run, push ups, etc.

Deadlift -

15 minutes to build up to a heavy triple

135x3, 225x3, 275x3, 315x3, 335x3, 365x3

365 felt heavyish but fine. Had at least another 1 probably 2 in me. 315+ was belted and mix grip.

Conditioning -

10 minute AMRAP

200 meter run
6 225# DL
7 burpee box jumps

2 rounds + 5 deads.

Quote

07-17-2016 , 12:18 PM

#1833

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/17/16

Deadlift - 225x3, 275x3, 315x7, 315x2, 3x10x225

Row - 40 calories

Assault bike - 2 minutes

Hot as balls in that gym.

Quote

07-24-2016 , 12:18 PM

#1834

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/21/16

Traveling for work, so spent one hour on the elliptical at the hotel gym while watching the Daniel Negreanu documentary on Netflix.

7/23/16

2.5 mile walk

7/24/16

Snatch from low blocks - 95x2, 115x2, 135x2, 145x2, 155x, 155x2, 165x1, 175x, 175x2, 185xx

Clean + 2 FS + jerk - 2x135, 165, 185, 205

215 c&j

10 minute EMOM - 5 30# WBS

Quote

07-31-2016 , 04:22 PM

#1835

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

7/31/16

Snatch

95x2
115x2
135x2
155x2
165x1
175xxo
185xx

Clarked both 185 attempts

Clean complex - power clean + clean + front squat

2x135
155
185
205
215 power clean
215
220 power clean + clean
225 power clean + failed clean

My garbage squat is the limiting factor here, which is hardly surprising since I haven't properly trained it in quite some time now.

Squat

135x5
155x5
185x2
205x2
225x2
3x2x245

Quote

08-14-2016 , 01:32 PM

#1836

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

8/14/16

3 position snatch (floor, below knee, mood thigh)

95
115
135
145
155
2x160

https://youtu.be/mIP1QmiZddY

Power Clean + Hang p. clean

155x1+3
175x1+2
185x1+2
205x1
205x1+1

Jerk from blocks

135x3
155x3
175x2
185x2
205xf
205x1
205x1
225xf

Bent over row - 2x8x75, 90x5, 75x8

Quote

08-19-2016 , 01:43 AM

#1837

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

8/18/16

Bench - 95x7, 135x5, 185x5, 195x5, 195x3+f.

Weak sauce.

Conditioning - 3 x 5 minute AMRAP - 3 70# KBS, 5 push-ups, 7 box jumps.

Rest 1 minute between rounds. Ok.

Quote

08-21-2016 , 02:01 PM

#1838

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

8/21/16

a little bit of running with the dog

8/22/16

Paused snatch

1 - 2 second pause below the knee

95x2
115x2
135x2
145x2
4x2x155

I missed one of the doublesat 155, but otherwise fine.

Paused cleans

pause 1 - 2 seconds 2ish inches off the floor

2x1x135
155x2
185x2
3x2x205

standing up with 205 was a struggle. This is because I never squat anymore and am generally weak. The pulls were ezpz.

Bent over row

1x6x75# DB (each arm)
2x8x75

500 meter row - a little over 2 minutes

Quote

09-05-2016 , 01:11 AM

#1839

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

Became a dad recently, so working out will be sporadic at best for now while I make some lifestyle adjustments. Hopefully I can get on some type of schedule but sleep has been in rare supply and my wife has it even worse than me.

8/31/16

Some rowing
7x10x80# kb swings EMOM

9/4/16
~1 mile walk
500 meter row - 1:47.8
9x10x80# kb swings EMOM

Was going to do 10x10, but I missed the very last round because my hands tore up.

I like this. 10 heavy swings takes about 20 seconds so it ends up being 1:2 work to rest ratio and gets really challenging towards the end. Would have really liked to get my 100 swings but torn up calluses made that not possible.

Quote

09-05-2016 , 02:40 AM

#1840

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Congratulations!/Commiserations!

(delete as appropriate)

Quote

09-07-2016 , 02:45 PM

#1841

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

Thanks Aidan! I think both are in order.

Quote

09-08-2016 , 02:28 AM

#1842

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Awesome man. Congrats

Quote

09-10-2016 , 07:16 PM

#1843

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Congrats!

Quote

09-12-2016 , 11:05 PM

#1844

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

Quote:

Originally Posted by Weasel45

Awesome man. Congrats

Quote:

Originally Posted by shamrock20

Congrats!

Thanks guys. I'm enjoying it.

9/11/16

Some rowing and some kettlebell swings. Nothing really worth logging.

9/12/16

Front squat - work to heavy single - 2x5x45, 135x3, 155x1, 185x1, 205x1, 225x1, 245x1

245 was belted and felt heavy. Keeping thoracic extension was hard.

Conditioning -

7 rounds of

10 20# wall balls
10 pullups

10 minute cap

Did 5 pullups each round because nfw am I doing anywhere near that volume of strict pullups in the time-frame. Got through 6 rounds in 10 minutes.

Quote

10-23-2016 , 02:03 PM

#1845

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

10/23/16

Cleans

3x135
3x155
3x175
3x195
6x2x205

Squat is weak.

Power cleans

8x1x205

Short 60 - 90 seconds rests

Conditioning

10 . . . 1 descending ladder

20# wbs
70# KBS

14:02

Quote

10-23-2016 , 07:07 PM

#1846

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by PayoffWiz

3x135
3x155
3x175
3x195
6x2x205

Squat is weak.

I kept thinking how the hell do you get that weak that fast. Luckily they turned out to be cleans. Welcome back!

Quote

10-30-2016 , 02:16 PM

#1847

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

I think it will be a while before I figure out some regular schedule.

10/30/16

Assault bike - 8 minute warm up

Hang Snatch - 95x3, 115x3, 135x3, 4x3x145

Power clean - 145x3, 155x3, 2x3x185

Squat - 2x5x135, 135x10

Assault bike - 5 minutes

Quote

11-23-2016 , 07:54 AM

#1848

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

Exercise has been sporadic and mostly limited to weekends. Nothing worth logging.

11/23/16

Power clean + Hang power clean - 135, 155, 175, 195, 205, 215 (had to squat on hpc)

4 minute AMRAP of the following with 2 minute rests between

Assault bike - 47 calories
185# power cleans - 15
Burpee box jumps - lost count

Quote

11-27-2016 , 11:44 PM

#1849

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

11/27/16

Snatch - up to 4x1x155, 3x1x165
Power clean from blocks - up to 3x3x205
Deadlift - up to 325x5, 325x3
Tabata KBS with a 55# bell

Deadlift was much harder than it should've been at 325 but I'm untrained so...

Quote

12-11-2016 , 02:54 PM

#1850

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,637

Worked out a few times but nothing worth logging.

12/11/16

Heaving snatch balance- 95x3, 115x3, 135x2, 155, 165, 175, 185

Power cleans - 185x3, 205x2, 4x1x225

Deadlift - 225x10, 245x10, 265x10, 295x3

A couple minutes on the assault bike.

Quote

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