Work, Projects, and Life
Yay for squat days, certainly an area I need A LOT of help with.
BB Gymnastics
1) 5×2 High box Snatch 115, 125, 125 ,125 ,130
2) 5×2 high box clean 130, 140, 155, 155, 160
Strength
1) 4×8 back squat – 175
2) 5×2 front squat w/ 5sec hold at bottom – 135, 145, 155, 165, 175
conditioning
None today as I ran out of time
I’m once again reminded that crossfit takes no mercy on blisters, whether caused by crossfit or not. The four plus blisters I gained by swinging a hammer for hours on Saturday were brutalized by kettlebells.
BB Gymnastics
1) 115, 125, 130, 140
2) 145, 155, 165, 175
Accessories
1a) 95, 100, 105
1b) 115, 120, 125
Conditioning
13 slapping pushups
8 min amrap – 2 rounds with 1 50lb kb and two 40lb dumbells for the thrusters
11 slapping pushpus
Please forgive me for the last couple days, but it’s for your own good.
BB gym
1rm snatch – 140
1rm clean and jerk – 205 PR!
Strength
EMOM 7 min High back squat
190lb
conditioning
12:51 150lb clean and horrible handstand walks
Today’s results (Fridays are rough!)
bb gymnastics
1a) 10×2 Deadlifts – 290lb
1b) 5×5 incline bench – 150, 160, 170, 180, 190
conditioning
4 rounds
6 muscle ups mostly assisted
6 box jumps
24 65lb overhead squats
midline strength
1a) 3×20 GH raises
1b) 3xME toes to bar – 14, 10, 10
I don’t know that I could put it a better way then Rudy over at The Outlaw Way put it. In today’s post he talks about how olympic lifts aren’t used in every day life, and most of the movements aren’t, but as he put it:
I will likely never have the chance to “prove my fitness” like the gentlemen in the previous paragraph. I use my strength for the most part to move furniture and put carry-ons into overhead bins. I use my power to toss a 55# redhead high enough out of the pool to make her think she may never splash back into the water. I use my (minuscule) endurance to install pull-up bars, mow lawns, and push strollers through airports while carrying a myriad of toys, bags, and formula delivery devices that feel an awful lot like a 40# vest when they’re all added together. It’s great to have the ability to do all these things, but these are not life or death scenarios and situations. I wonder if my time might not be better spent reading a book, or learning some sort of a craft or new skill.
BOOM, couldn’t have said it better. I was thinking about this post as I was able to carry a 40 pound bag of chicken feed on one shoulder and my 35 pound daughter in my other arm 100+ yards to the chicken coop without breaking a sweat or having to switch arms, or drag the trampoline 20 feet so we can mow under it.
Rudy sums up the post by saying, “I’ll take a little knee pain, and the $200 I paid for my Romaleos, if it means I don’t have to live with the fear of being unprepared for whatever physical test life may throw at me.” (Rudy Nielson, The Outlaw Way)
I encourage you to read the whole post.
Today’s Outlaw WOD results:
BB Gymnastics:
5×2 power snatch – 135, 135, 140, 140, 140
5×2 Power Clean and push jerk – 155, 165, 170, 170, 170
Strength:
1a) 3×8 good mornings – 45, 65, 70
1b) 3×8 reverse hypers – no weight
1c) seated strict DB press – 40′s
Conditioning:
8:31 – had to guess on calories
I missed posting my results for the 30th and in typical Cory fashion, I ment to write them down before erasing the board, and that didn’t happen either. I’m starting to get a better hang of the snatch and the speed required to drop under the bar. Anyways, here’s the results for today’s Outlaw WOD.
BB Gym:
7×1 Highbox Snatch – 95, 105, 115, 125, 120, 120, 120
7×1 Highbox C&J – 145, 145, 145, 145, 145, 145, 145
Strength:
Back Squat routine (see the outlaw page for instructions) – 215
5×3 front squats – 205
Conditioning:
10min Amrap
50′ Burpee broadjumps
15 pullups
5 Rounds + 10 pullups
Today’s Outlaw Way results:
BB Gymnastics:
1RM Snatch: 150, 155 (PR), 160 (F)
1RM Clean and Jerk: 195 (F), 200 (F), 200
Strength:
2RM High Back Squat: 225
Every 30 sec. 215×2, 205×2, 195×2, 185×2, 175×2
Conditioning:
13:33 w/ 120lb Hang Power Clean, some assisted HSPU
Today’s Outlaw Way results:
Going to regret the GH raises!
Strength:
1a) 10×2 Dead Lifts at 275lb
1b) 5×5 incline bench 135, 145, 155, 165, 175
(alternating two Deadlift sets and one bench)
Conditioning
a) 5 Rounds + 2 pullups
7min AMRAP
b)
Crossfit has become somewhat of a release for me and it’s a great one. I get to throw progressively higher weight around, sweat, be sore, and get forget about the stress of work for about an hour. After seeing some of the athletes compete in the Crossfit Games, I found a bearded guy by the name of Rudy who runs Outlaw Crossfit. He has posts an athletes coaching plan over at The Outlaw Way. While I don’t think I’d get to the point of being able to compete, I love the idea of following a program designed to produce athletes and doing so from my shop gym. I’ve only been on it for about 2 weeks now, but I’m looking forward to seeing how the progress goes.
You can see the details of today’s WOD, but my results were:
