3/26 and 3/27

Didn't post yesterday due to the raging headache I had all day after getting hit in the face with an elbow shooting around. I also didn't finish any of the rest of my training session either. dGuess that's why I don't play real sports anymore.

3/26

6x50 2 free, 2 back, 2 choice

200 m kick with fins and board

8x25 flutter kick with fins and board @ :30 

8x25 breathe only 3 minutes per length @1:00(used fins)

3/27

A.

Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest as needed

B.
Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
Rest 3 minutes

C. 

Take 15-20 minutes to build to a heavy snatch

D.

5.5k trail run(Keystone Canyon)

2:00 pm

A) 275,295,315,330,355(f)

B) 2x330- 5,5

C) Worked some 2 position snatches today. 

6:30 pm

D) total-33:23

-17:00 even on the first loop. Rested :45 seconds then back to the start. 15:38 on the second. Pleased with the second set.

3/25

11am

 A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Toes to Bar x 10 reps

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk

If your legs are still sore from 13.3, perform these as power cleans. Regardless, let feel dictate load.

C.
For time:
10 Ground to Overhead (205/145 lb)
30 Toes to Bar
10 Ground to Overhead (185/135 lb)
20 Toes to Bar
10 Ground to Overhead (155/105 lb)
10 Toes to Bar

Use one barbell. Athlete must remove the plates as they progress through the workout.

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 4022
Rest 2 minutes
Stationary Dips x max reps @ 1011
(terminate set once you break tempo)
Rest 2 minutes

7 pm

E.

For Time:

3 Rounds

1 mile AirDyne

50 Double Unders

15 Handstand Push-ups(4 in deficit)

11 am

A) Skip(running short on time)
B) 265. Failed 285 jerk.
C) 10:46
-Couldn’t push the pace like I wanted due to my elbow still being funky.
D) HE with 25#. Skipped dips

7 pm

Time- 19:46

Super unhappy with this time. Everything but the AirDyne was difficult for me.

 

Apparently today just wasn’t my day for training

13.3

Team!

Sorry I've been a little absent lately. Fam damily has had some hard times. Everything is done now. Pop is in a better place. Love you!


Anyways, back to the exercise part! Tackled 13.3 today with Drew and Ben Alderman up in El Dorado Hills at CrossFit Anywhere.




13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

Score- 260

Came off the wall at 6:46(new PR for Karen) and then off the doubs at 8:05 which was everything I had game planned for. Satisfied with the effort put for today! 

Had some fun post workout with Ben, Blair and Drew as well!

A very special thanks to the CF Anywhere crew and Blair for having us!

3/19

Didn't have too much time today so I got this little quickie session in before my flight

Power Clean complex

Floor+Hang(above knees)+Hi Hang

Worked up to 225.

Had to be relatively quiet since it was 8:30 in my garage and my neighbors don't care for the barbell noise too much. Didn't really warm up all that much either.

3 Rounds
1 minute max Wall Ball Shots
1 minute rest

27,26,28

Pleased with these numbers. Should have been over 30 but I didn't struggle with these at all. Just a few errant shots and missed reps to keep me under each round.

3/18

A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 40-60 seconds (accumulated)

B.
Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

C.
Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets. Let feel dictate load.

D.
Three rounds for time of:
5/3 Bar Muscle-Ups
7 Power Snatches (155/105 lb)
9 Overhead Squats (155/105 lb)

A) Done
B) 255,295,330,345,355
C) 175×2, 180×2, 185(1,f), 190(failed both attempts)
-Very unhappy with how these went today. Still nursing the elbow so I was a bit nervous.
D) 9:10
-Frustration. Slow transitions. Too much time in between reps on the Snatches.

Got some really sad news today from my mom. My great grandfather, who hasn't been doing so well, has been moved to hospice care and unfortunately doesn't have too much longer. I am hopping on a flight home tomorrow to spend some quality time with the fam. While something like this is very sad, he has lived an amazing life and I want to ask my friends to send him and my family only happiest of prayers. 

I just want to let everyone know that this life we live is not always guaranteed. Live it and love what you do. Because if you don't, you are bound to miss something. Somewhere. At some point. 

I love you all! 

Also, thank you to everyone who is so supporting in my life. You guys are the reason as to why I can sit here and smile while I write something like this. Without everything you guys do and have done for me, I honestly don't believe I would be where I am today. 

BROcessory Day

Got to the gym and judged the boss(Jimbo) for his second attempt at 13.2. After that, I really had no desire to get in a full session today. Here's all that went down.

A) Work up to a heavy single on Bench Press

B) "Leo"

21-15-9

 Bicep Curl (65 lb EZ curl bar)

Tricep Pulldown (42.5 lbs)

A) 235

-Which is technically a new PR. Don't laugh, it's not a strong movement for me! 

B) 1:56

Decided to just get in and have a little fun today. Haven't had a session like that in a long time. 

Went to the GSR to mash on some golf balls at the driving range after! Then hit up the Wal for some penny burgers! Jiffy Burger(lettuce wrapped.. I know I know), the best thing you will ever eat!

13.2

Just wrapped up with 13.2 tonight. Always a good time at UNR CF!
 

Workout 13.2

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
 

Score: 10 rounds + 11 reps (311 reps)
 

Very pleased with this number. Kept my pace and once fatigue hit in, it was all about staying in there and not stopping. Here are my five tips on being as successful as possible with 13.2

1. It's hard. And you can't breathe. Just don't think about it.
2. You can't feel your legs about halfway through. Don't think about that either.
3. It's light. Don't be a jackass and don't drop the bar. Like myself... twice
4. Try to be sufficiently warm prior to starting. Makes it easier to keep the tempo high.
5. Aim on the box jumps. You might not think it's necessary. It will be. I promise.