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CROSSFIT FOOTBALL ROCKED MY WORLD!!

 

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I know!!  It’s be fucking eons since I last posted.  I’m not going to lie, I just didn’t feel like it.  But today’s lifting heavy shit with Big A was awesome, a real feel good workout, for me anyway.  Ok, Adrian was pretty jacked too!!

I decided that if we were going to lift heavy we should pull the WOD from Crossfit Football, where else.  We did both the S WOD and the D WOD. I know, why wouldn’t we?!?!

S WOD was as follows :

Power Clean 3RM, 3×3 @ 90% of 3RM
Weighted Chin Ups 3 x max reps with 25lbs

For me this was awesome, I PRed the shit out of the power cleans, working up to a 255lb triple (which use to be my 1RM)  I was pretty jacked!!  Then did 230lb x 3 x 3 sets  All my cleans felt so fine tuned today, not sloppy at all, I concentrated on good mechanics and catching the load lower rather than higher.

Chin ups (reverse grip) I did with 25lb in the vest.  Sets were as follows  13 / 13 / 12  arms got pretty pumped.

Adrian also did his old 1RM for a triple in the power clean…………awesome!!

 

D WOD was super fun………..plus I fucking crushed it!!

“The Mooch”
As many rounds as possible in 9 minutes of:
3 Back Squats 225 lbs
6 Pull Ups
9 Push Ups

I mean, these are all movements that favor me, but I knew that going in.  I wanted to get 9 rounds for sure, but as I progressed threw the workout I could see that if I could keep my pace that I was going to crush that.  About 3 rounds in I had to quickly go to my phone an flick ahead a song cause something came on that was killing my vibe,  lost about 15 sec.

Ended up 2 push ups shy of 11 rounds, if I hadn’t of changed the music I would have finished the round and crushed 3 more squats.

Both Adrian and I were riding the dopamine wave following this one!!

Then we had a great dinner with our family’s where we dined on 2 massive meat logs wrapped in bacon………WINNING!!

 

 

A COUPLE OF COUPLETS

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Since a couple of weeks before the open I have noticed that the volume of work in the Crossfit Invictus competition sessions has come down and there is a little less heavy lifting.  My body has been thankful for this, a time to repair and maintain.  Past couple days have been nice just  getting a good sweat on without feeling like you’ve just given birth (not that I know what thats like)  Yesterdays efforts were :

Workout of the Day
A.
Three sets, not for time, of:

Muscle-Ups x 3-6 reps
Pistols x 6-8 reps each leg
Toes to Bar x 10-12 reps

Muscle ups felt strong today, was getting 4 unbroken (this is big for me)  I think I can really take it somewhere now.  Pistols are way stronger too.  T2B are solid too.
B.
Complete as many rounds and reps as possible in seven minutes of:
200 Meter Run
10 Box Jump-Overs (24″/20″)
15 Push-Ups
20 Pull-Ups

This was a nice little AMRAP, so gassed on the 2nd & 3rd runs.  2rounds + to 3 push ups on 3rd round.

C.
Three sets of:
Back Squat x 3 reps
Rest as needed
These should be relatively heavy, but listen to your body. If your posterior chain is still fatigued from 13.1, play it safe.  Back squats were solid today, no knee pain.  Worked up to a 295lb triple, then my first working set was 325lb / 345lb / 365lb

 

Todays session was  filled with HSPU joy,  and a couple of nice couplets.

Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 50 reps
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.)

HSPU felt good today, there finally coming together.
B.
Deadlift
*Set 1 – 5 reps @ 65% of 1-RM   315lb
*Set 2 – 4 reps @ 75%                   365lb
*Set 3 – 3 reps @ 85%                  415lb
Rest as needed
C.
Three rounds for time of:
275/185 lb Deadlift x 10 reps
Handstand Push-Up x 20/15 reps

I cut the HSPU reps in half here to keep the intensity of the WOD in check, 3 rounds of 20 reps would have fucking killed me.  My back got pretty lit up with this little combo, I did use a belt for the deads too.  7:48   this could definitely be faster.
Rest exactly 3 minutes, and then . . .
D.
Three rounds for time of:
20 Kettlebell Swings (32/24 kg)
20/15 Ring Dips

Nice little couplet.  7:04

 

13.1 REFLECTIONS

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I’ll tell you, when I saw this get posted, I was pissed about it.  Not because it was poor programming, cause it was a good fitness test by Crossfit standards, but I knew right away that it was going to make me feel so much pain.  Thats right I am talking about Crossfit Open WOD 13.1

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

I am happy with my result, I tore both my hands, puked and left everything out on the gym floor.  I followed my game plan to the letter and it worked.  Really thankful I used my Friday PT with Reed at Crossfit Taranis, to work on some elements and threw some mock Burpee / Snatch sets at different weights.  I was so nervous to do this for days, I so was not interested to feel like this for 17 minutes.  Its hard to explain to a person who has never taken they’re body to its limits, its a crazy uncomfortable feeling.  I don’t like to go there very often, at all.

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It took everything I had to mentally push threw this one.  My body was telling me to stop on every rep, I just tried to keep moving the whole time, and I think I did a pretty good job of that.  But for the most part the WOD played out exactly like I planned, for once.  I did however have complete control of my WOD environment, air flow, temp, music, set up, I feel like we had it set up pretty good.  The first round of burpees is long and tiring, but the first round of snatch was fairly quick.  The second round of burpees was tough, but was concentrating really hard on taking long full breathes.  This tactic seemed to work for me, plus I wrote the work BREATHE in 2 spots on the floor just as a reminder.  The 135lb Snatches owned me, but I tried to keep them moving along as quick as my body would allow.  And the set of 20 burpees fucking smoked me, I finished my 20th burpee at 16:50, and so I just went out side to puke.

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We had other great results in the Unaffiliated Garage,  Maren, who really has not been training very much at all (still letting her neck heal) and who was sick all week, came out and crushed this WOD.  She had a box of tissues with her.  She threw around the 75lb snatches like nothing, and even the 100lb snatches were going up.  She gave it everything she had, awesome work babe!!

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Liz and Adrian came down to record they’re 13.1 WODs as well.  This was there first crack at the Open, and they were nervous and excited all at the same time.  Liz got to here goal without to much trouble, but the 75lb snatch just proved to be to much.  **Side note on Liz………she is doing this with a fused spin………whats your excuse.

 

 

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And Adrian PRed his Snatch by 40lb at the end of a terrible WOD, got the 135lb snatch up twice.   Holy shit, that was awesome!! Way to go bro!!

Final scores :

Ian – 150 reps

Maren – 157 reps

Liz – 100 reps

Adrian – 102 reps

Nice work all, hopefully 13.2 will not be as evil :/

FINALLY!!

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MAN!!  I thought today’s training session was just going to be plain jane, I was just going to Snatch light with good mechanics.  But what ended up happening was easily getting to a 5lb PR without one single miss the whole way threw.  I have actually not been snatching at all the past 2 weeks, I just got frustrated with it and needed a brake.  I think I kind of fucked things up in my head switching to training the split snatch for a few weeks leading up to the CFNV Challenge.  I think I am just going to stick with working on the squat snatch.

Today really was going to be just a half assed training session, I was super sore all over following to 2 mainsite WODs I did a few days ago, and wasn’t going to train at all, but I wanted to just get moving around.  Here  was todays session :

Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
(work on speed and efficiency)

B.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
Build over the course of the four sets.

So, this is where I started, and totally intended to just work on good mechanics (not that my mechanics fell apart later) just trying to get back into a familiar motion. I warmed up at 95lb,  started my sets at 115lb / then did 135lb, now thinking that I have started my sets to heavy and thinking I would soon fail. Then 145lb / last set at 155lb, which felt solid.
C.
Four sets of:
Snatch x 1 rep
Rest as needed
Continue to build with singles for four attempts.

I made my first rep here 155lb, just to reassure my self that I was clear for take off.  Again, 155lb was all good.  So, 165lb was next and I got under it like butter, felt like I was being super aggressive on the bar.  175lb was no problem, so I just decided to not mess around with 180lb and just go straight to the PR weight.  I pulled super aggressively on the bar, and all of a sudden, there I was…………locked out under the bar!!  I stood it up and then slammed that shit on the ground in celebration!!  I have been dreaming about snatching 185lb for so long, and I finally did it. Now I can see that snatching my body weight is not far away, same with 200lb, I’m coming for ya!!
D.
Back Squat
* Set 1 – 5 reps @ 60%     245lb
* Set 2 – 3 reps @ 70%    285lb
* Set 3 – 2 reps @ 80%    325lb
* Set 4 – 1 rep @ 90%       365lb
* Set 5 – 1 rep @ 90-95%  385lb
* Set 6 – Max reps @ 85%  What this turned into was a 5lb PR on my 5 rep back squat Max
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

 

So, considering I was pretty lax going into this training session, and having a few muscle groups that were sore as shit, I managed to score 2 strength PRs.  AWESOMENESS!!

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SO MUCH FUN !!

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Oh My God!!  That was seriously one of the funnest WODs that I have done in a long time.  I love these days, when you leave a WOD feeling like your on top of the world.   As soon as I saw this one get posted last night, I was pretty sure it would be hard but fun as shit.  We were going to be doing a metric shit ton of rope climbs and push ups.  The WOD was on the Crossfit mainsite and it was going to be as fun as the one I did yesterday.  It was :

Complete as many reps as possible in 30 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the half hour.

So, plainly put, it is simply just as many push ups and rope climbs as you can, however you want.   I knew the best way to do this was to pic a rep scheme I could keep up with and keep track of.  So I went with 1 climb for every 10 push ups.

Today I also had Liz and Adrian joining me, Maren is suffering with a cold so she sat this one out. Once we got warmed up, Adrian and I did :

3 sets

10 – 95lb stone Cleans

These were super fun, it was such a beautiful afternoon to be outside picking up heavy shit.  The idea here was to do 10 as fast as possible with a little rest between sets.  Liz was working on some barbell cleans in the garage.

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Then it was time for the WOD, and I think we all had a plan how we were going to do this, so it was 3-2-1-GO!!  I didn’t really put alot of thought into this, I just kept banging out rounds as steady as I could.  My goal was to have more then 30 rounds of 1 –  climb and 10 – push ups.  But honestly, I had no idea how this one was going to go.  Felt really good the whole way threw, and the rope climbs got better as the time went one.  I felt so smooth and efficient moving up the rope time after time.  I think all of us felt more confident with our rope climbs at the end of this one.

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My push ups are really good right now too.  Liz, Adrian, Maren and I are part of a 100 day push up challenge, and since starting,have improved all of our push ups.  I am trying to maintain doing each day unbroken, and today was day 44, and I did do them this morning, unbroken.  But that was before doing 333 in todays WOD.  tomorrow will be tough to go unbroken on sore boobies.  Liz and Adrian also found that the Challenge push ups helped todays WOD too.

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OK, results are in, we did more then a metric shit ton of rope climbs and push ups.  I chimed in with 34 rope climbs ( 15′ rope ) and 333 push ups.

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I wish all WODs could be this fun, but alas, some of them must just plain suck, and some of them must suck dogs balls!!

I am looking forward to a good rest day, and I expect that I will have super sore boobies and arms.  All for fun!!