Empire State CrossFit

Training Blogs

April 18 to present

April 18 PM

10x200M, 1 min rest

  1. 50
  2. 45
  3. 45
  4. 45
  5. 46
  6. 50
  7. 47
  8. 48
  9. 51
  10. 48

 

April 19

Calves are done after the sprint work

Week 6
2(195-210-220)
4(235) – 3 sets

Sq Snatch
75-95-105-115-125-130F-135F-130
*happy to get this, been a LONG time since I snatched


 

April 20

Played with triple unders

15 min assault bike –  recovery pace


April 21
ROMWOD


 

April 22 

Strength

Work up to a heavy squat clean
95-115-125-135-145-155-170F- 170

“Sour Patches”
50 DUs
5 Squat Cleans 135#
40 DUs
4 Squat Cleans
30 DUs
3 Squat Cleans
20 DUs
2 Squat Cleans
10 DUs
1 Squat Cleans

3:41 (PR by 7 seconds, and weight is heavier by 10#s. We did something similar January 14, 2015  except cleans were first)

Tendonitis is a bit better. Pulling weight from the floor is ok, still a little bothersome. Strict Pullups are still out.

 

 

April 12 – April 18

April 12

Strength
Front squat 5×2 (50-60-70-80-90)
Worked up to 195×2


April 13

“Turn Me Round”

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 15/10 Calories
Minute 2 – Power Clean x 5 reps 155/105
Minute 3 – Chest-to-Bar Pull-Ups 4

*elbow tendinitis sets in, ring row instead of C2B


 

April 14
Clean the gym


 

April 15

DL – Week 5
3 (190-200-215)
5(250×2)
**this should have only been 230, read my program wrong

Skill WOD – C2B
this was a fail since my tendinitis is bothering me. I can’t do strict PU, practice the kip without issue though


April 16 – OFF


April 17 – Row House in NYC
50 minutes rowing – working intervals and monitoring stroke rate


April 18

Been dealing with a strained tricep + left elbow tendinitis

Seated Strict Press
65-75-85
*stopped after 85

Metcon

“Sweet Touch”
10 min. amrap

4 hang cleans 135/95
6 s20 135/95
8 toes-2-bar

7 rounds 

Hang cleans became an issue with my elbow, so just moved at a controlled pace. S2O mildly irritated my elbow, but I slept funny last night so my right trap isn’t right. I’m a hot mess right now..uhg

 

April 9 + April 10

April 9

Went to NJ to honor a friend’s brother with his hero WOD. I was down at CF Klew, which is a 40K sq foot facility. Holy cannoli it is like the Disney World of CF LOL

Kevin was a 21 year old Rutgers student who was a Foreman for the East Franklin Volunteer Fire Department. Kevin tragically lost his life while trying to save an elderly woman from her burning home on the morning of April 11, 2006. This workout is dedicated in honor of his ultimate sacrifice.

“Apuzzio”
For time:
10x Rope Climbs
30x Front Squats @ 155/105#
30x Deadlifts @ 225/155#
Row 1000 meters
Run 800 meters
30x Burpees
30x Wall Balls @ 20/14#
10x Rope Climbs

43:34
this by far was one of the hardest WODs I’ve done in a while. More so mentally. The last 10 climbs were mentally rough. I found myself for once wanting to just quit or scale. I also haven’t worked out with other people in a while, so it was nice for a change. Ripped my skin on my finger on my last rope climb. I realized I need to learn how to be more efficient with rope climbs. My endurance still needs work.


April 11

Snatch Pull + Snatch
65-75-85-95-105

Skill WOD – MU

Ugh this was rough! My MU need work .
Metcon
15-10-5 G2O
30-20-10 HSPU
13:22

 

April 5 through April 8

April 5

Deadlift – Week 4
4(175-190-200-215)

“Randy-Annie”
15 power snatches 75/55
50 dubs
50 situps
15 power snatches 75/55
40 dubs
40 situps
15 power snatches 75/55
30 dubs
30 situps
15 power snatches 75/55
20 dubs
20 situps
15 power snatches 75/55
10 dubs
10 situps

11:07 (PR 2 minutes)
Didn’t push it on the situps. Gotten a butt burn one too many times, so I took my time. Snatches UB, flubbed up DUs only 1x


April 6

Push Jerk
3×10
95-105-115 

Skill WOD Test 2
Max HSPU – 1:00/3x *rest as needed
24-22-26

WOD “Soul Crusher”
2rds for time

30 calorie row
30 wallballs
30 toes-2-bar
30 box jump overs
30 alternating k.b. snatches 53/35

10:28/11:01 (21:29)


 

Skill WOD Test 3
60 C2B
4:43

20s-47s-58s-47s-1:08-43s

1min Assault Bike – 20
Same as last time

Rough work week – 4 straight full days and last night worked til 830.  Sleep hasn’t been great. Feeling weak today, little bit light headed.  I need rest

 

April 4

Strength
5 sets of: 1 squat clean + 4 front squats as fast as possible
Warm Up 115-125

Working Sets 135-145-150-150-150

Benchmark
“Jackie ”
row 1000
50 thrusters 45lbs
30 pullups
8:04 (-14PR – this could have been better, but I couldn’t embrace the suck factor any more than I could this AM)

 

Skill WOD – Day 1
Max MUs in 5 minutes
10

My MU game went weak during the Open. 5-1-2-1-1. After the first set of 5, I was done. I failed 2 attempts. 

Hoping that this program will help my gymnastics

 

March 31 & April 1

10x500m, 1 min rest

  1. 2:05.2
  2. 2:05.9
  3. 2:05.2
  4. 2:04.4
  5. 2:04.8
  6. 2:05.6
  7. 2:06.2
  8. 2:06.5
  9. 2:06.6
  10. 2:08.4

Total time 20:58.8, 5191m


Deadlift – Week 3 Power
140-165(x3)
195 6×3

GHD Sit Ups
3×10

1 min Max Cal – 20