Empire State CrossFit

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EJ’s Training – Week of 8/18- 8/23

Monday
  • This AM I was feeling really tired. Just for a frame of reference, I try to squeeze my WODs in between AM classes. So I moved through everything within 1.5 hours – could probably have afforded myself a little more rest.
A.  4×2 backsquats @ 90%
210  – felt heavy initially, but got through it without issue.

B. 5 tng power snatches @95lbs omem x 5 min.
Power Snatch – my nemesis. Got through the 4th round – on the 5th I couldn’t hang onto the bar on my 5th snatch.

C. 1 muscle up every 20 sec. x 5 min.
This was pitiful today. MUs felt off the whole time. I managed to keep up the first 3 minutes and then afterwards, I turned this into an AFAP WOD because I knew I had nothing in the tank. Finished in 13:49 …LAME. Just didn’t have it today. 
D. 25 unbroken pullups  – 44 seconds
rest 60 sec.
25 unbroken shoulder 2 overhead 85lbs – 35 seconds
rest 5 min
15 unbroken pullups – 26 seconds
rest 60 sec.
15 shoulder 2 overhead 85lbs – 18 seconds

 *Tried to stay calm with the UB pull up set at 25. 


Tuesday

8 sets of: run 400 meters @ 85-90%

rest 2 min. between sets
  1. 1:50
  2. 1:50
  3. 1:55
  4. 1:55
  5. 1:56
  6. 1:57
  7. 2:01
  8. 1:58

*Feel like I may have lost a toenail or two!! I have no idea how I used to enjoy running half marathons. Tried to run pose and focused on cadence. No clue how to gage 85%/90%, but I felt that I did a reasonable job at trying to stay consistent. Probably the longest run I’ve done all year.


 

Wednesday

A. 5 sets of:
squat clean
1.1.1 rest 10 sec/3 min.
125-135-145-155-160(2) did one rep at 145

 

*still have to fix the swooping out of the bar and just dropping underneath

 

155# below

160#x2

B. 3 sets of: clean pulls@205
1.1.1 rest 10 sec./3 min.
*This felt heavy today
For Times
60 t2b – *3:13
rest 5 min.
50 strict hspu off 1 ab mat –  *1:43
rest 5min.
50 kipping hspu off 1 ab mat *2:22

VIDEOS

60 T2B

50 strict HSPUs – I swear my head touched the mat. You can’t tell because my bangs are flapping around

50 HSPUs Kipping – didn’t have much left in the tank

 


 

Thursday

Rest Day


 

Friday

A. 3rds nft
20 sec. l-sit
practice h.s. wallking
3 hollow body wall walks
*Need to work on the HS walking. – aka need to work on HANDSTANDS!! 
B. work up to a heavy complex
1 squat snatch + 1 hang squat snatch + 1 ohs
65-75-95-100-110
*Working on NOT swooping the bar out*
100#

110#

C. Front squat 3 x 3 @ 83%
*This felt heavy today
D. 3 sets of:
 20 ghd situps

 Saturday

10-1
deadlifts 185lbs
box jumps 20 inches
burpees over the barbell
11:56

EJ’s Training – Week of 8/11- 8/15

Monday 

  • A. squat snatch build to a max

65-75-95-105-115-120F-120 – slowly but surely getting more confident.   

  • B. 5 sets of:1 1/4 front squat; 3×5; rest 2 min

120-120-125-125-125  * this was tough. hip was feeling a little tight. 

  • C. 20 muscle ups for time

9:56 * All time PR..Thank goodness!!  I still have to master the art of stringing together MUs. My transitions felt better.

  • d. 3 x 20 ghd situps

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Had a blast with the photoshoot for lulu…Coach Dan took a little bit to warm up to the poses, but what you didn’t see were all the handstands, MUs and handstand attempts on the rings he did.

Tuesday

6rds for time
row 500
15 burpees
21:11 – pass the barf bag. 


 

 Wed Deadlift

  • 185 x 5
  • 225 x 3
  • 265 x 1
  • 290 x 1 *ALL TIME PR

I’ve struggled with the deadlift since I’ve started CF 4 years ago. Always had that halloween cat back and I plateaued my DL in December, so this is courtesy of Coach Dan’s magical plan

Diane 8/13/14 – 4:30 PR

My history with Diane
  • 8/8/12 11:20
  • 1/15/13 12:43
  • 12/18/13 5:09
  • 8/13/14 – 4:30
 
**I was winded as hell. 
  • Broke up the DLs in round 15 to 5 and 5..
  • HSPUs were unbroken at 21 – I definitely felt the aerobic nature of the workout versus strength

Friday

  • A. power clean build to a max;then 2 every 30 seconds for 6 min

worked up to 145# – this was ugly; need to retweak my technique; Must drop under the bar and stop thrusting into the air!; 115# for the Every 30s

  • 21-15-9 workout from the games but instead of bar muscle  ups chest 2 bars

18:42 – this makes me laugh because it’s amazing how incredibly awesome Games athletes are.  The cleans and deadlifts were no issue but a 115# snatch is 90% of my max, so I spent a good amount of time trying to psych myself up to go for it. It took a bit, which is why my time is so gross..woops. Wasn’t feeling very strong today.