Wed, 021815

am:
A. 500m Row x 10; rest 2:45 between – building on last weeks 8 rds. Go to a VERY dark place here. Last week building. Make this your 10 best yet. If you have a pace to go for, go after it. . . if new to us on the repeats, go hard and get your self sustaining. Nothing about this should be easy. This is mental. You have worked on your aerobic piece a ton and showed drastic improvements. Now show you have it mentally and go after this today!
B. 7 min on bike, coasting, just legs , flush 
 
pm: 
A1. Bench Press – @80% x max reps x 4 sets; rest :30
A2. max muscle ups x 4 sets; rest 3 minutes 
B. Map Training @80% today – sustainable throughout
amrap 10 
5 strict hspu 
10 KB SqT Cleans (53/35)
15 Cal Row
rest 4 min
amrap 10 
5 Front SqT (185/123) *beasts scale up a bit here 
10 T2B
20 double unders 
directly into 
cool down on bike 7-10 min of coasting pace 
 
Assistance Work for day: 
A. Weighted Back Ext – 3 sets of 12-15 reps 
B. Waiters Carry – 30-40’ sections each arm x 4-5 sets each arm 
C. Plate OH Extensions 3-4 sets of 10-12 reps 
D. Scap Work; small plates today; Y’s T’s etc 

17 thoughts on “Wed, 021815”

  1. Am session
    A. “The Row of Hell” 1:35.2/1:35.8/1:35.6/1:35.7/1:35.9/1:38.8/1:36.6/1:36.7/1:36.8/1:35.6
    *the 1:38.8 my drawstring from my sweats got caught under the seat. Unbelievable.

  2. A. Row from hell
    Averaged 1:39.1 wanted 1:38 :*(
    B. Done

    Pm
    A1. 7, 6, 5, 4, @205
    A2. 2, 3, 5, 5,
    B. 3, (STRICT KILL ME) kb cleans are tough for me
    rest 4
    5+15

  3. Taylor Domengeaux

    Bench
    Max reps @ 225
    = 9,8,7,7

    Max MUs
    =15, 13,13,11

    Snatch grip DL
    1×3@ 205
    1×3@ 235
    3×3@ 265

    Amrap 9: (CrossFit thin air class wod)
    3,3,6,6,9,9 etx
    BJ (24)
    Psnatch (115)

    7 rounds:
    10 cal ski
    10 t2b
    Rest :60

  4. PM;
    A. @120
    -10/12
    -7/8 (failed lockout on 9)
    -6/8
    -6/7 (failed lockout on 8)

    B. 1st 80%
    -5
    Rest 4 minutes
    B. 2nd 80%
    -7 +10

    C. BK Ext.
    -completed

    D. W Carry
    – completed

    E. DB Tri. Ext.
    -completed

    D. Scap
    Completed

  5. AM.
    500×10. Mainted a 1:57 Time for almost all.
    PM
    Bench/MU
    8-4,7-5,7-5,7-5

    Amrap 10s
    1) 4+2 ( power cleans )
    2) 7+2 ( 10 kb lunges 53#)

  6. AM: 500×10, rest 2:45 
    1:54/1:50/1:48/1:50/1:51/1:52/1:53/1:54/1:53/1:52

    PM: 
    A. @72kg(158#)
    Round one: 7/3
    Round two: 6/3
    Round three: 6/2.9(debatable no rep for third: ask Kellie, Lynn and Tasia if they’d count it) 
    Round four: 5/2
    B. 4+2 / 7+5@143
    C. Accessory work done. 

  7. Bench @ 100# / MU – 9/6, 8/6, 7/5, 7/5
    Wod 1 – 3+2 calories
    Wod 2 – 5 rounds.
    Today is week 2 of using my legs again and second wod since 11/7 having squats in them and I’m pretty sure I saw Jesus during both these wods ( it may have been Tasia cheering me on but at that point she looked like Jesus) legs please come back!

    Will do row repeats tomorrow didn’t have time today.

  8. Row: splits between 1:53-2:02, averaged mostly 1:56- big improvement over last week 2:03-2:12- Thanks B!

    amrap 10 : 4 rds plus 5
    5 strict hspu (1mat)
    10 KB SqT Cleans (53/35) (unbroken)
    15 Cal Row
    rest 4 min
    amrap 10 : 5 rds plus 5
    5 Front SqT (185/123) *beasts scale up a bit here
    10 T2B
    20 double unders : could not get a single du

  9. AM)
    A. Completed not happy about my times hand tore on set 6 or so

    Pm)
    A) 175lb bench narrower grip
    6/13
    5/10
    4/6 (hand tore more no open wound just blister popped)
    4/8
    B) 4+1
    9+0 really pushed this one everything was unbroken with tng front squats

  10. First session:
    Crossfit kgb class workout
    a-6×3 deadlift @375#
    B- 7rft
    7 strict hspu
    7 hps 115
    7 du
    8:48

    Second session:
    A- 3 RFT
    100m sled pull with Kathleen in sled
    30 burpees
    8:19
    B- death by 10m sled pull
    Finished 8 rounds
    C- ate a big ass lobster

  11. A1/A2. Bench / Muscle Ups: 51kg/112lbs (80% of 64kg/141lbs)
    Sets: 8/6, 7/5, 8/5, 7/5

    B. AMRAP 10’s
    1) 4+5
    2) 7 + 30 – Sustained same pace throughout. Unbroken throughout.
    Recovery Bike – Complete

    C. Accessory work done

  12. AM Rows
    Average: 1:34.9
    1:31.9/1:32.6/1:34.4/1:35.4/1:34.4/1:34.8/1:37/1:35.4/1:34.6/1:33.4

    PM:
    1st AMRAP- 5+5
    2nd AMRAP- 6 even with 225#

    scap work- done
    DB rows 4×10 80#
    Weighted GHD sit ups with 20# med ball 5×12

  13. Rows did 5 of them been a rough couple weeks
    1:42 1:42 1:42 1:47 1:51

    A1. 110 kilos
    5,4,3,3
    A2
    4,4,5,5

  14. A. 500m row x 10 – 1:42.1,1:42.3, 1:42.8, 1:42.4, 1:42.1, 1:43.6, 1:43.4, 1:44.8, 1:46.2, 1:46.8
    B. Bench at 230# 7,6,5,4
    B1. Muscleups 17,11,10,8
    – fell apart big time on this.
    C. Amrap 10 – 5+5
    D. Amrap 10 – 7+5
    E. Didn’t do accessory work.

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