** Thanks to everyone for throwing me under the bus over the “Top of the Squat”.
Strength
Bench Press – 5 x 3
Warm-up – 10 x #135
#185
#225
#225
#235
#245 (x2)
WOD #1
Against a Six Minute Clock:
2 x Ritch Street Runs
AMRAP in Remaining Time of Bench Press (#135)
42 Reps (R/X)
WOD #2
AMRAP in 12 Minutes:
250m Row
25 Crossfit Push-Ups
5 Rounds + 110m Row (R/X)
Post WOD
100 Abmat Sit-ups
3 x 15 Reverse Hyper
A Little Butterfly Pull-Up Work
** Great class! Chest is doneskee (in a good way)!
** Be Real Takeaway – A goal of mine as I close my second year is to lock in some more base skills. I am trying to add some time post WODs to throw in some GOAT/skill work. Today was first steps towards Butterfly Pull-Ups.
3 Rounds:
10 Hollow Rocks
10 Push-Ups
10 Back Squats
Strength
20 Rep Back Squat Program #1 - #205
WOD – Finisher
For Time:
50 Back Squats (#135)
40 Pull-Ups
30 Shoulder to Overhead (#135)
50 Front Squats (#95)
40 Pull-Ups
30 Shoulder to Overhead (#95)
50 Overhead Squats (#65)
40 Pull-Ups
30 Shoulder to Overhead (#65)
26:30 (R/X)
** Wow, what a workout! I am very, very proud of my results. I found a zone and made it happen. Awesome day! I cannot even fathom how those guys at regionals got this done in like 16 minutes?!? Insane!
** Presses were definitely my money maker and I handled the squats pretty well despite rapidly fatiguing legs. Pull-ups were the hardest part but the key was to steadily chip them away. Luckily my hands held up well!
** Congrats to all the members of Team LaLanne for representing with pride at regionals! Lots of PRs and even a World Record (Sarah)?!?!? Amazing and inspiring!
** Great one today with and a nice mix of metcon and strength. Not being able to drop the weights added an interesting & challenging element here. Super proud of my results and encourages me about how I could do on a full Cindy.
** Thanks to Aaron for great programming and Coaching today! Nice and rare treat to get a class with you! Helped make me feel a tiny bit better about missing Regionals this weekend.
** Serious cardio burn, nice! This is a about a round more than when I did this a year ago. An adequate improvement I guess.
** Be Real Takeaway – Not every day can be a PR.
** Best of luck to the LLF crew at Regionals this weekend! You are truly an inspirational group of athletes and we are so lucky to have such an outstanding group representing us! You set a high standard, thank you for that!
Against a Six Minute Clock:
2 x Ritch Street Run
Max Rep Overhead Walking Lunges (#45)
61 Reps (R/X)
** Came in with a goal of 60 so I really had to hustle and push to make it. Very proud of my effort although I was pretty wiped out and we still had…
WOD #2
AMRAP in 12 minutes:
12 Front Squats (#75)
12 Overhead Squats (#75)
12 LaLanne Burpees (#45)
4 Rounds + 17 Reps (R/X)
Strength
Bench Press
10 x #135
10 x #165
6 x #205
4 x #225
1 x #245
** Thanks to Sean for setting the pace here, kept my eye on him the whole time. Bummed the Wall Balls and KB swings were gone, but this was a good one!
** Be Real Takeaway – I have really appreciated the endurance component that has been so prevalent the last few weeks, not to mention making Sealfit Saturday a can’t miss appointment. I can seriously feel the difference as I think my work capacity has significantly increased. It is also showing on the board.
** Chris had us work for total reps instead of a single, low score. Loved this as it helped me push harder.
I knew I could rack up a lot of reps with the thrusters.
** The #135 on the PP got hard but was manageable. If I were quicker at T2B, I could have crushed this, but no.
** Huge class tonight, like 22 people! Good times indeed!
** Hmmm… once again the DU were clicking. Got 33 unbroken the first round. Nice!
Skill
Clean
Mainini Warm-Up
** Burgener style multi-rep progression that was extremely helpful!
WOD – Finisher
3 Rounds for Time:
30 Cleans (#95)
30 Pull-Ups
2 x Ritch Street Run
29:02 (R/X)
** This was a killer; the pukie feeling lasted for quite a while. That last run felt like an eternity. Good workout mosdef! My goal was to come in under 30 minutes, so I am pretty happy!
** Strong group, great energy! Walker and JP led the way, killer job guys!
2 x Jog around the Block
Tabata Sit-Ups
Burgener Warm-Up
Skill - Strength
Hang Power Snatch – 5 x 5 @ #115
** Tried to really stick to Will’s direction to think of this as more of a skill session and less about strength. The goal was to do work on the form and movement and worry less about loading plates on. I had to keep my ego in check.
WOD – Finisher
3 Rounds for Time:
200m Sandbag Run (#80)
21 Hang Power Snatch (#75)
5:11 (R/X)
2 x Ritch Street Sandbag Run (#40)
** Another great class! I am actually starting to seriously dig these sessions that force me to do work on things that I see as weaknesses or just flat don’t like doing. Snatches and Running most definitely fit into that category.
Be Real Takeaway – Important cues: Shoulders in front of bar on the set-up, load tension into the hammies prior to the pull, knees tracking out, be very conscious of the feet placement and strive for consistent position every rep and keep the bar close.
3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
Skill Session
Muscle-Ups (Got about 10 solid)
Double Unders (Around 150-200)
** I was very nervous as it has been a while since I have done any MU due to my shoulder strain. After a few misses and some beating myself up a lot, I got a couple and my confidence back. Then they started coming more easy and I got a couple of wrist tears. Boomskee, feels legit! Probably could have gotten a few more but I really didn’t want to push my luck with the shoulder.
** Double unders were seriously clicking tonight. Don’t know why that seems to happen when there is no clock running.
WOD – Finisher
AMRAP in 8 Minutes:
4 Bear Complex (#95)
- Front thruster, back thruster
4 Burpee Pull-Ups
6 Rounds (R/X)
** Great class and WOD, loved it! Ready for a rest day tomorrow.
Be Real Takeaway – Confidence is so often a key to getting things done. Gotta stay out of my head and feel the movement more. On a technical note, a good hip thrust on the kip makes the muscle-up so much better. Thanks Chris, great tips!
Low Bar Back Squat – 5 x 10
#185
#225
#225
#225
#225
WOD – Finisher
For Time:
1000m Row
30 Back Squat (#135)
2 x Ritch Street Run
8:50 (R/X)
Post WOD Hamstring Stretches
** Another good one, I am sure my legs will be feeling it later.
** Thanks to Sam for not crushing my dreams and letting my delusion reign as long as you did! At any rate, it helped me push harder and you humored an old man.
** There was a little uncertainty of the accurate time because the clock got started late. Everyone said it was about a minute delay, but I think it was actually closer to 2 minutes. I think my posted time of 10:11 was a bit generous and I would rather error on the side of caution.
** Found a second wind around the 5th round and was really blazing! Loved this WOD, right in my wheelhouse, and am super proud of my result.
Hang Clean Complex – 7 x 2
#135 - #205 Weight Range
** Good session. Need to work on keeping the bar close. Really noticed when it was right. What a difference it makes.
WOD – Finisher
1000m Row (24-26 strokes per minute)
25 Pistols (Ring Assisted)
30 Hang Power Cleans (#135)
Didn’t watch time but a little under 10 minutes I believe.
Strength #2
Strict Press
10 x #95
10 x #115
5 x #135
3 x #155
1 x #175 (Fail twice)
** I think #175 is definitely in me as the second time was close. Will try again when fresher! Probably wasn’t the time to try for a PR but I let myself be goaded, imagine that!
