Squat PR

340 lb PR


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5x7@235

4 rft
20 lunge 95lb front squat position
20 box jumps (24)
400m run

15:20


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Location:Squat

Ab metcon

Amrap 15 min
30 double unders
10 GHD
15 box jumps

9+47


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3 week squat program

4x9 @ 220

40m sled pull @ 115
25 box jumps (20)

90 sec rest between rounds, 3 rounds


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Run

3 mile run

3x5 good mornings 115lb
Tabata 16lb sit up
Tabata hollow rock hold


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Linear squat 10/15

3x5 back squat 265... Fail on 3rd set after 2nd rep.

400m run
90 sec box jump
400m run
90 sec left hand kb snatch 35lb
400m run
90 sec lunges
400m run
90 sec air squat


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Linear deadlift

Deadlift 3x5 @ 310lb

Power Snatch
2x2x2x2x2x2
135, 135, 145, 145, 155, 155

Lots of mobility


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Linear squat, double wod

Wod w katie...
21-15-9
Right handed ohs dumbbell 35
25-25-25
Box jump
9-15-21
left handed ohs dumbbell 35
Pullups
15-15-15


3x5 back squat @ 255










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Partner row/deadlift hold

1500m row with partner
One person can row when other picks up 225lb deadlift and holds it

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Row/deadlift, linear squat

4 rft
500m row
12 deadlift (235lb)
12 diamond pushups

12:41

3x5 back squat 255lb


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Location:Constellation Rd,Santa Clarita,United States

Metcon box/clean

4 rft
800m run
10 power clean 145lb
20 box jumps

22:01


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Location:Valley

Linear deadlift

Deadlift 3x5 @ 300lb


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Double wod w bar TGU and clean Cindy

Wod 1
30 SDHP (55lb)
4 TGU right arm (55lb barbell)
30 striders (jumping lunges)
4 TGU left arm
2 rounds

7:03

Wod 2
155lb power clean
1-2-3-4-5-6-7-8-9-10
Cindy in between rounds
13:47

I think my shoulder will be destroyed.



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Location:Valley

Day 1 linear squat, plate run/squat

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Started my first day of strength training. 3x5 back squat at 80% of max. 250lb. Increasing by 10pm every Friday and Monday until failure. Modifying the zone diet with less carbs at night and 2 pints of 2% milk a day.

Yeeeeeeeeeaaaaaaaaahhhhh

Games wod chipper

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Fat bar bear complex

Been out with a shoulder injury...

Definitely need more mobility! Make it a goal for minimum of 30 min of mob a day!

I hurt it during 185lb clean. Tried to muscle it rather than using my hips and legs. It caused me the teres major to get inflamed which allowed a lot of tightness and limited internal rotation. Took 3 days off to mobilize and rest, and realized I need to take rest days more. Advil also helped take the inflammation away.

Starting a new strength program to work on cleans snatches and jerks. Hopefully I can run it through 4 months. More details to come.

Yesterday
20 cal row
30 wall balls
20 TtB
30 box jumps
20 SDHP(70lb kb)
30 burpees
20 push press (135lb)
250 du

12:08

Today
Bear complex with fat bar
(hang squat clean into thrusters to back squat to pushpress) 6 times no dropping.

1. 95lb
2. 95lb
3. 115lb
4. 115lb
5. 125lb
6. 135lb


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Metcon strength

5 rounds
3 muscle ups
15 wall balls
20 kb (53)
5 pc 185

Need to practice pc!

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Location:Valley

Jackie

We tried to work on strict muscle ups and I couldn't get it. I just don't have the technique down yet but it's something I will work on! Hope to get in one week!

We did jackie today.

Rowed hard, broke up the thrusters 40 and 10, broke up pullups 10, 4, 6, 6, 4. Kipped instead of butterflied... Need to work on that! I think I can cut 20 second with the butterfly...

Shoulders are still tight. Will update if the mobility is working!







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Frogman

So yesterday was the frogman competition that i was dreading ever so badly... Especially because of that 155lb squat snatch.... But ends up it actually went pretty well. I'm actually happy they programmed that weight and movement because it forced me to get out of my comfort zone and test my strength. I ended up getting 14 squat snatches!

Wod 1
Swim 100m
Fran
Swim 100m
8:30

Wod 2
Underwater swim, no breath
50m

Wod 3
Amrap 5 min squat snatch (155)
14 reps

Wod 4
Amrap 5 min 25m laps, directly after wod 3
13 laps

Wod 5
Pushup hold, 25lb plate on back at 1min mark
4 min

Truthfully, didn't think I'd do well but I guess I did better than I thought. All the guys who came were so supportive.. I owe it to them to push me when I wanted to rest. I think that's by far my favorite part of crossfit, the team camaraderie. Big thanks to mike, Owen, Sagi, Joe s, Joe d, Tim and lynn! Really awesome to have you guys around.

Also big thanks to Thai for the tip on letting the bar fall back and getting over the fear of thinking my arms are going to snap off like branches when catching the bar in the ohs position.

Overall, cf frogman was a good experience!




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PR squat snatch

Worked on squat snatch again!

After a long warm and shoulder mobility, thor and myself started doing some squat snatches. This time I had weight lifting shoes and kept in mind not to be afraid of the bar going backwards

PRed at 165! Wooohoooo! What Thai said worked and Chad also reminded me to not bring the bar up so slow from the ground. Gotta be extremely explosive once the bar passes the hip.


Also, on a side note Chad did

5 rounds
10pc 135lb
10 burpee box jumps
25 dfu
10 push jerk
10 ctb pullups

17:50 with legit reps. He only broke up the jerk and pc once or twice. Try to beat this one day.

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Location:cfscv

Mobility and squat snatch

On a side note, Kris went over a lot of mobility before ohs practice including a tennis ball attached to a PVC, back foam roller, and band stretching.

Katie got us warmed up well with mountain climbers, high knees, snatch balance, squat holds. Really felt good.

Thai recommended I let the bar naturally move itself back a couple more inches on the squat snatch. He said don't fear that it's gonna throw you backwards or your arms are going to snap off, you will be able to readjust. I am testing tomorrow with weight lifting shoes......


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Ghd/snatch balance

Snatch balance at 145lb felt heavy. Failed one rep by not going deep enough but did 4 reps unbroken each time. 145 felt heavy... Did a lot of shoulder mobility beforehand. I really think it would had been easier with lifting shoes.





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Location:Valjean Ave,,United States