5p: CrossFit: Skill:Tumbling drills WOD: 15min Running Clock: 800m Run then in remaining time AMRAP: 20 DU-10 GHD Sit Ups-5 1.5 Pood TGU
5p: CrossFit: SWOD:5x2 OHS-135-155-185-205-225 WOD: 21-15-9: WB-K2E-DU 4: and change 7p: CrossFit Games WOD 11.6: A trial run through
In an effort to further improve some GOATs I am now adding Pilates and possibly Yoga to my rest and recovery days. My goal is to strengthen my deep core muscles and increase my flexibility. This should directly transfer to my CrossFit and make me a better athlete. #GamesBound I am not sure how to track my progress in this other then by tracking my normal CF training.
The SoCal Elite gathered at CF Code 3 today for the following WOD in teams of 2: Move 10,000 Lbs. from Ground-2-OH 100 Burpees 100 Pistols 100 C2B Pull Ups Move 10,000 Lbs. in the OH I teamed up with Mighty Max and we smashed through this WOD in 27 mins and change.
5p: CrossFit: SWOD: 5x5 Single Leg OH Squat-95-95-135-135-155 WOD: 3 Rds: 15 DL 225#-21 2 Pood KBS-350m Run: 9:27
10a: CrossFit: WOD: 21-15-9 BWBP-3/4 Mile Run: 19:47
10a: CrossFit: WOD: Triplet:10-1 BJ followed by 1-10 Burpees followed by 10-1 2 POOD KBS Paced it 8:22 4p: Games WOD 11.5: 20 Min ARAMP: 5 145# Power Cleans-10 T2B-15 WB Torn more but had a better head game. Total 335 reps The T2B were what slowed me down.
Games WOD 11.5: 20 Min ARAMP: 5 145# Power Cleans-10 T2B-15 WB I torn after my 2nd round, it took me out mentally. 10 rounds plus 5 PC
Once again the SoCal Elite went on tour and visited the Brick SPT owned by the “CrossFit Ninja” himself Jarett Perelmutter. SWOD: 5x5 Push Press w/10 Clapping Push Ups btwn rds> 135-185x4 WOD: Buy In: 100 DU-5-4-3-2-1 Linda (Used Wayne’s BW of 205#) Buy out:20 HSPU Prowler Pushes 2 rounds of 2 Post Tour Interviews:...
5p: CrossFit: SWOD:3x3 SP:135 WOD: 2 Rds: w/1.5 pood KB: 200m Farmers Carry-20 Deadlift-20 Steam Engines-20 Sit Ups-20 Cleans: All UNBROKEN except first set of cleans 15 & 5 Skill: 20 mins: EMOTM: 2 HSPU: First 5 rds; 2 inche def strict then until round 10 strict then remaining 10 rounds kipping- then max rep strict 3 and Kipping 6 Yes, HSPU are my kryptonite
12p CrossFit: CF Games WOD 11.4: 10 Min AMRAP of 60 Bar Facing Burps-30 OHS 120#-10 MU 130 reps on to the next one 5p: CrossFit Post WOD Training: SWOD: 5/3/1 BP Skills:3 Rds: Rings: Pull to inverted w/straight legs-skin the cat-tuck lever then 8xP-bar swings-6xsingle leg DL per side-4x Over box punch jump WOD: 6 Rds: 6x255 Clean Pull-12 GHD Sit Ups-18 Wall Squats
11a: CrossFit: Skills: Shoulder Rolling WOD: 1: 5-10-15-20 115# SDHP-20-15-10-5 C2B PU-5-5-5-5 HSPU-400mx4 16:52 I got stuck on my last 2 HSPU- I hit failure and many attempts later finished those last 2 pesky HSPU-but I am getting better at them. 5p: CrossFit: Skills: Foot work & reaction work WOD 2: 30-20-10-5: KBS-Sit Ups-WB 4-3-2-1 of Rings Skin the Kat with 400m run on odd and...
CrossFit: CF Games WOD 11.4: 10 Min AMRAP of 60 Bar Facing Burps-30 OHS 120#-10 MU I got 123 reps in. I am pretty happy about that. My arms were dead and I could not string MU’s for the life of me. I slipped thru on the 4th MU and did a front flip. Good thing for all that gymnastic skin the cat lever type skill work or else the shoulder would have be done. Shooting for 140+ on attempt...
SoCal Elite trekked out with SICFIT today to visit CrossFit Counter Culture HQ of Life As Rx WOD: 200m Fireman’s Carry followed by 3x2 min Rds: Max Rep MU-PC 215#-Squat Partner alternates work rest except on squats both partners work. I partnered with Mighty Max and we crushed!
5p: CrossFit: SWOD: 2xSnatch Grip DL & 1xSnatch Pull: 95-145-145-145-165-165-185-185 WOD: 1000m Row-30 OHS 135#-1200m Run: 12:23 I wanted to do the squats UNBROKEN, except my wrists just did not want any of it
I hated every minute of training, but I said, ‘Don’t quit. Suffer...– I actually love my training, which probably means that I need to refocus and get after the parts of my training that I hate.
Rest & Mobility
10a: SoCal Elite WOD: CF Games WOD 11.3: 32 Rounds, 64 points. WOD 2: Teams of 5: Buy in 800 Air Squats-then 50 reps at each station of Pull Ups, 30” Box Jumps-KBS-155# DL-GHD Sit Ups-then 250m Relay Sprint-then 3 Rds: Prowler Sprint up & back w/225#
5p: CrossFit: WOD: 3 Rds: 4 TGU-10 GHD SIt Ups-4 TGU-6 Pistols I really do not like TGU’s
8p: CrossFit: CrossFit Games Open WOD 11.3 I flew out the gate got my first 10 in 44 seconds, perhaps a tad too fast I kept moving through 15 and then started to fatigue kept moving to 20 and it got expontentially worse. I know I can get 35. I failed on 2 jerks and had a rep taken away. That would equate to 3 additional power cleans and jerks without the squat so say 5 reps equaling out to 33...
I am not training for the CrossFit Open, I am training for the CrossFit...
Week 3 of the SoCal Elite Box Tour. Today we visited CF SurF City and they took us through the following: WU: Band loaded 250m Row then 250m Row-10 Rds: 2 GH Raises-2 Strict Pull Ups-2 Skin the Cat SWOD: 12 Rds: 2x185# Box Squat & 1 Band Loaded 245# Deadlift WOD: 2 Rds: 25 DL @135#-100 Walking Lunges-15 Wall Walks-20 HS Shoulder Touches. Great day of training and doing something a...
CrossFit: SWOD: 3x5 PP, Finish with an UNBROKEN set of 10-15 reps: 135-155-185-155x15 On the lighter side due to WOD 11.2’2 after effects WOD: Partner WOD: A:) 200m Run-Max Rep Thrusters 95# & B:) 100m OH plate carry 45#-Max Rep Sit Ups: 97
12p: CrossFit: CrossFit Games Open WOD 11.2 Redux: 15 Min AMRAP: 9DL 155#-12 Hand Release Push Ups-15 Box Jumps 12 complete rounds+ 9 DL+ 11 Hand release push ups. Video will be up on www.SICFIT.com
5p: CrossFit: WOD: 4 Rds: 10 Snatch Balance (95#)-10 Ball Slam-250m Row: 10:15 Just cruised through this, nice and chill
8p: CrossFit: CrossFit Games Open WOD 11.2: 15 Min AMRAP: 9DL 155#-12 Hand Release Push Ups-15 Box Jumps 12 complete rounds all super legit reps.