Clean Ladder with 5 second pause at Bottom

Sunday Funday!!

Dooner, Arobb, Jason and I did a clean ladder with a 5 second hold at the bottom.  Dooner and I started at 135 pounds and went up 10 pounds every minute.  I got 265 and stood up with it after 5 seconds.  I missed 275 and thought I broke my whole body.  275 is my one rep max so 265 with  hold was pretyy good today.  We did a comp wod after that with Airdyne and Rowing.  BLAH!!!!

12 Days of Christmas

We had about 25 people at 9:15 to do this workout today.

“12 DAYS OF CHRISTMAS”
1 Muscle Up (sub C2B Pullup)
2 Box Jumps (30/24)
3 HSPUs (sub pushup)
4 Clean and Jerks (135/93)
5 Ring Dips
6 Toes to bar
7 Deadlifts(135/93)
8 WBS (20/14)
9 Burpees
10 OH Lunges (45/25)
11 Slam Balls (30/20)
12 Front Squats (135/93)

My time wasn't that great at 36:23.  My right shoulder has been hurting pretty bad and I was really feeling it on the HSPU.  My first long wod in awhile.  Lungs didn't give out like I thought, but I was taking it slow because of my shoulder.

Merry Christmas

Muse Out.

Some Squats

Did some Squats with Emery and Ed today.
Back Squat:
200x8
230x6
260x4
275x4
320x1 pr high bar (yolo)

Front Squat
200x5
230x4
245x3
260x3
300x0 (Fail)

Felt good about this until we weighed after and Emery weighs 35 pounds less.

Blah

Muse out!!

Clean and Jerk PR

Feeling pretty good today so decided to do competitor wod 1 for this week. 

A) 10 minutes get a heavy clean and jerk. Do not have to squat. 

B) 1 clean and jerk every 45 seconds for 9 minutes

C) 7 minute AMRAP of 3 clean and jerks (185) and 6 Burpee Box Jump (24")

A) 260 (5# PR). I did a power clean. I have gone wider with my hands on the bar and it has helped my jerk a lot. 

B) I used 205 pounds and had no missed. 

C) 5 rounds. 

After that I went to the Endurance class. We did 10 minute EMOM of 3 touch and goes power cleans at 185. 

I did 2 rounds of 530 meter run with a 3 minute rest in between. 

1:48 and 1:47. 

I will put my ACO Blog up soon. 

ACO

All Cities Open starts tomorrow in Dallas.  This will be my second Master's Competition and I ACO is one of my favorite events to do every year.  First event is Friday night at 5:30 and will be a Ruck, distance we don't know yet.

Been hurting a little lately and want to say thanks to Darren Risley and Morgan Nichols at Airrosti for getting me ready this weekend.

Sunday Workout and 13.4 on Monday

I have been feeling a little something in my shoulder so I haven't been going to crazy lately.  Sunday I did a tasty little number.

10 Rounds of each
Even Minutes: 15 Seconds of Max Rowing
Odd Minutes: 15 Seconds Of Max DB Thrusters (40 LBS)

I averaged about 105 Meters and got 8 Thrusters every time.

Monday we redid 13.4 from last years CrossFit Games Open.
This wod was pretty bad for me last year and I was looking forward to doing it again.  Last year this workout pretty much kept me winning the CrossFit Games.

13.4
7 Minute AMRAP
3 Clean and Jerks + 3 Toes to Bar
6 C&J + 6 T2B
9 C&J + 9 T2B
etc...

Last Year I got 75 Reps (Finished round of 12 and got 15 C&J)
Today I got 84 Reps (9 Toes to Bar)

I will probably win the Games this year.  NBD


Here is a video from our last newsletter.  Fun Announcement at the end!!

https://vimeo.com/80867669

Some Sunday workouts.

Turned up my rucking today.  I did three laps around our block (530 meters each lap). The first lap I had my ruck on and dragged a sled with a 45 pound plate (time was 5:30). The second lap was I dropped off the sled and just ran with the ruck (time was 3:20). Last lap I took off the ruck and ran hard (time was 2:32). I think this will be my last ruck before the competition next Friday night. I can feel the wear and tear on my body from just the small amount of rucking I have done. I guess I'm not as young as I used to be. Blah. 

I worked on some 3 position power clean after the ruck and tried to go as heavy as I could go. I went from high hang/above knee/below knee. My heaviest set was at 235 pounds and did multiple sets at 185 to work on form. 

Feeling pretty beat up this last week. Will have to train smart for the next few weeks.