August 29th, 2013
Today is Matt Fleming’s last day coaching mornings. He’s back to school at Rowan. We will miss you Matt – good luck in school!
Crossfit:
Warmup:
3 rounds of:
– 10 Romanian dead lifts, empty bar (but I did it with 95#)
– 10 step ups onto box, with one foot on the box
– 10 ring rows
Strength:
Good mornings 7 x 3
Left upper back and shoulder pinching again, went light on these:
95, 95, 95, 115, 115, 115, 115
WOD:
7 rounds of:
– 5 power cleans (135#)
– 7 kettle bell swings (32 kg)
– 20 double unders
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August 28th, 2013
Crossfit:
Warmup:
2 Rounds of Fight Gone Bad
1 minute of each:
– Push Press (95#)
– Wall Ball (20#)
– Row
– Box Jump (24″)
– Sumo Deadlift High Pull (95#)
Mobility (squat therapy, PVC rolling: neck and upper back)
Strength:
High Bar Back Squat
3 x 5, 3 x 3 75% of 1 rep max
–> Worked up to 205#, which is 75% of 273, but my 1RM is 235# so I did a bit extra… getting stronger 🙂
* Immediately after each set, complete max effort deadhang pullups or rung rows
WOD: 15 min AMRAP
– 3 burpees
– 5 power snatch (95#)
Lunch:
Kickboxing
Evening:
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August 27th, 2013
Crossfit:
Warmup:
Practice double-unders 3-4 minutes
Ankle mobility
Squat therapy
Roll both feet out on Lacrosse ball
Strength:
Sumo Deadlift, 80% 1 rep max
3 x 5, 3 x 3 (135, 225, 225, 255, 255, 255)
Max effort ring dips immediately after.
WOD:
7 min AMRAP of:
7 ring push-ups
7 burpees
then:
800m run
then 4 rounds of :
3 push press (115#)
6 box jump (24″)
9 walking lunges (9 each leg = 18) If you’re feeling skippy, do them holding a 45# plate overhead, like Dom Aversa did today.
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August 26th, 2013
Crossfit:
Warmup:
400m run
squat therapy
couch stretch
down dog to up dog to pigeon stretch, 5x
Strength:
Zercher Squat
3 x 5, 3 x 3 (65, 95, 145, 175, 175, 185)
WOD:
20 Min EMOM Metcon
Odd Minute: 1 Bear Complex
Even Minute: 25 Double Unders, 5 burpees
Bear Complex: (I did 115#)
Power Clean
Front Squat
Push Press
Back Squat
Push Press
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August 23rd, 2013
Crossfit:
Warmup
400 meter run
Ten 40 yard sprints
1-5 @ 75%
6-10 @ 100%
Strength
Set up two bars per group.
7×3, 80% one rep max for both
Deadlift and Front Squat, complete the deadlift then immediately complete the front squat
Front squat: 145#
Deadlift: 225# (240 would have been 80%, but I went a bit lower because of low back soreness)
WOD:
5k Run – 20:5x – doing the run immediately after front squats and deadlifts won’t produce my personal best 5k. Nonetheless it was good psychological training to push through a 5k after the strength work.
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August 22nd, 2013
Crossfit:
Warmup
3RNFT
10 Good mornings, empty bar
10 step ups, pulling yourself up with the foot on the box and not using the foot on the ground
10 ring rows
Strength
Hang Power Clean
7×3, work up to 80% of 1 rep max
– worked up to 145#
MetCon
7 rounds of:
5 Thrusters, 95#
7 Toes to bar (T2B)
9 Wall Ball 20#
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August 21st, 2013
Crossfit:
Warmup
2 rounds of Nancy NFT:
– 400 m run
– 15 overhead squat with 95#
Strength
Behind the neck jerks
7×3, 80% of 1 rep max (used 145#)
MetCon
15 Min EMOM – used 95#
3 OHS
5 Burpees
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August 20th, 2013
Crossfit:
Warmup
Double Under Practice, 5 minutes
Ankle Mobility
Lacrosse ball under arches
Strength
High Bar Back Squat (HBBS)
7×2, work up to 90% one rep max
MetCon
7 minute AMRAP of:
7 ring dips
7 pullups
Then
1600 meter run
Then
3RFT
3 Deads, 85% one rep max
6 Hand stand push ups (HSPU)
9 Walking Lunges (I counted it 9 for each leg)
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August 19th, 2013
Crossfit:
Warmup
800 meter run
Couch Stretch, both legs 2x for 60 seconds each
5x thru Down dog to cobra, hold each position for 30-45 seconds
5x thru Down dog to pigeon, hold each position for 30-45 seconds
Strength
Romanian Dead Lift (RDL), scale up to deficit
7×3, go as heavy as possible
My hamstrings are flexible, so I did the RDLs on a box.
MetCon
20 minute EMOM of:
3 power cleans on the odd minute (135#)
5 box jumps and 5 burpees on the even minute
After the class was over, I joined the next class for their 5k run.
I finished in 21:58. It was obvious that the power cleans, box jumps and burpees had taken their toll on my running pace. Breaking 22:00 was quite challenging. It was also a bit humid out.
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August 9th, 2013
Crossfit:
Warmup:
1 mile partner run with a 20# med ball (I did this without a partner)
Couch stretch
5x thru holding each pose for ten seconds down dog to cobra
Strength:
RDL (Romanian Deadlift)
7×5 (135, 135, 135, 155, 155, 155, 155)
MetCon
‘Steinert’
Place 7 cones 10yds apart, everyone starts at the same end
OH lunge to cone 2 then back to cone 1, then to cone 3 then back to cone 1, then to cone 4 then back to cone 1, and so on…
Everytime you get back to cone 1 complete 10 burpees.
First two rounds, I used a 45# plate.
Then I dropped to a 25# plate.
As I type this I am reminded of the “Finish Last” adage, so I should have stuck with the 45# plate and finished last.
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