Sconzo.com

Crossfit:

Warmup
3 min squat therapy
ankle mobility
shoulder mobility

Strength
Press 5×5 (45, 65, 85, 95, 105)
Push Jerk 5×3 (105, 115, 125)

MetCon

15 minute EMOM
3 Stone to shoulder, keep stone on shoulder and
3 Stone squats

Done, with 115# stone.

Crossfit:

Warmup

1 mile run.

then no partitioning

For time:
100 ft Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft (I did 3 rope climbs, then 15 floor to standing)
50 Box jump, 24 inch box (I did step-ups with 12kg KB, having just smashed my shin on Sat again)
25 Overhead squats, 65 pounds
25 L-pull-ups (These were incredibly hard. I did about 10, then finished with kipping)
50 Sit-ups

Crossfit:

Warm up:
Couch Stretch, samson stretch, yoga poses, hip mobility 

Mini MURPH
800 meter run
50 pullups
100 pushups
150 air squats
800 meter run

Total time: 18:41
I broke this up as follows: 10 rounds of: 5 pullups, 10 push-ups, 15 air squats
After the first two rounds of strict dead-hang pull-ups, I had to start use kipping to complete the sets of pull-ups.

Once done with the mini-murph, Alex invited me to join him and several others for another workout:

Every Two Minutes, for 30 minutes (is this an altered “Chelsea”?):

5 squat cleans (115#) – I’m finally learning to get under the bar a bit here, but catching the clean while squatting
10 over-the-box jumps, (but I just did box jumps)
15 double-unders

Sadly, after the 7th or 8th set I slammed my shin into the box again. Took a short break to clean up, massage out the bubble of fluid that collected, and try to get ice on it. Then I returned.

For the remainder of the workout, I substituted the box jumps for 5 additional squat cleans.

I believe I keep hitting my left shin on the box because my left knee is so much tighter than my right knee.

Crossfit:

Warmup
1 round of FGB, roughly one minute of max reps of each, empty Bars
Push Press
Box Jump
Row
SDHP
Wall Ball

Strength
Deck Press
5×5 (95#, 95#, 115#, 115#, 125#), 5×3 (125#, 125#, 125#)

MetCon
15 min EMOM
3 Stone to Shoulder (115lb stone)
6 Box Vaults (24″ box)

Lunch:
easy 3 mile run on treadmill (testing shin splints, yep still there), 8 min miles.
Stretching

Karate:
Lots of stretching
Semi-free sparring
Enpi, Jion (worked on the steps after the Migi Jodan Morote Uke). When moving into Gedan Juji Uke, my left heel was turning ever so slightly out of place. Then when landing in Gedan Juji Uke, my right foot was turned slightly to the right. Need to land with the toes pointed left. My Jodan Juji Uke, Migi Ura Zuki Hidari Age Uke, Migi Jodan Nagashi Uke, and Migi Jodan Ura Zuki were all too high, per Sensei’s instruction. I always thought these were blocks (or attacks) to the opponents face. Apparently not.

Crossfit:

Warmup
800 meter run
length of floor and back
Broad Jumps
Bear Crawl
Lunges

Strength
Snatch Grip Deadlift
5×5 (135#, 135#, 185#, 185#, 185#)

MetCon
‘Nasty Nancy’
4 Rounds (actually did 5 rounds)
15 Power Snatch, (95# for 1st 3 rounds, then dropped to 75#)
15 OHS, (95# for 1st 3 rounds, then dropped to 75#)
1 Sled drive, push or pull, from garage door to curb and back, 135 or 90#

Crossfit:

Warmup
jump rope
couch stretch
samson stretch
10 passes down dog to cobra

Strength
Good Mornings
7×5 (45, 65, 85, 95, 105, 115, 125#)

MetCon
5 Rounds (then did two extra rounds after a 2 minute rest)
20 steps OH Walking Lunges (with 45# plate)
5 Bent Over Rolls (95#)
5 Barbell roll outs

Lunchtime:

Kickboxing

Crossfit:

Warmup
4 Rounds of Cindy,
5 Pull ups,
10 Push ups,
15 air squats
Couch Stretch

Strength
Zercher Squats
5×5: 45, 65, 85, 115, 135, 155

MetCon
13 Min EMOM
3 Stone Deadlifts – 145#
5 Burpees

Crossfit:

Warm-up: 

• Stretching, PVC rolling, couch stretch, samson stretch
• 3 x sled push, from yellow line to boxes and back, taking turns with partner

WOD

• 3 x sled push (90 lbs) to boxes, 5 box jumps , sled push back to yellow line, take turns with partner
• 3 x sled pull (90 lbs) to boxes, 5 box vaults, sled pull back to yellow line, take turns with partner
• fireman carry partner to boxes, partner does 5 box jumps, carry partner back and switch
• suicide runs: backwards to cones, forwards back to yellow line
• suicide runs, but running sideways in a low squat, 1 time each side
• sprint from yellow line to boxes and back, spin 360 degrees at each of 3 cones in each direction
• sprint relay race (we split into two teams for this, about 7 people each)

Epilogue: Core work, then more stretching

• transitions from hollow hold to v-sit, every 3 reps hold arms straight up while holding a v-hold.
• hollow rocks
• plank drills: alternate from high position (arms straight, push-up position), to low position (on elbows), to side plank, then from high position hold each arm out in front, and from low position hold each arm out in front for a few seconds.

– partner medicine ball throws (one person throws ball from standing position):

• 5 x catch the ball in a v-sit  and throw it back
• 5 x catch the ball in a v-sit and twist laterally, touching ball to floor and throw it back, each side
• 5 x catch the ball overhead and reach back to touch floor behind your head, throw it back.
• partner medicine ball passes (both in v-sit, throwing the ball back and forth)
• sit facing each other – 20 x catch the ball in a v-sit and reach back to touch floor behind your head, throw it back
•  sit side to side facing opposite directions, but so you can see each others faces – 10 x catch the ball in a v-sit as it is thrown to you sideways, touch the floor to your side and throw it back.
• repeat side throws on other side

Lunchtime:

55 burpees
55 mountain climbers
55 jumping jacks
– will also do some pull ups and dips, not sure yet how many.

Evening:

If I get out of work early enough, I’ll hit karate class for some final sparring prep for tomorrow’s tournament.

Crossfit:

Warmup
30 air squats, squat therapy, pass-thrus

Strength
Snatch Balance
5 x 45#, 5 x 75#, 5 x 95#, 5 x 115#, 3 x 135#

MetCon
12 minute EMOM:
4 Thrusters, (RX was 135/95, I did 115#)
5 KB Swings (32kg KB)
Immediately after the last minute of the EMOM, 400 meter sprint