Shoulder Press and AuVest

Shoulder Press

3x3

92.5/102.5/112.5 (f) 2

15-12-9 @ 85 (14-1/10-2/7-2) compare to 7/19 (11-4, 6-2-1, 4-2)

Yeah, please don't do the math on that. I don't know either.

Suffice to say this week was better.

Then 3 rounds with a 20lb vest

400 meter run
max ring dips
max pullups

Time only the 400 meter run, but go from exercise to exercise. Rest between rounds as necessary

1:27 6/7
1:29 5/11
1:41 4/9

I recommend against this . . .

Clean and Jerk

Death by Clean and Jerk:

6 rounds +4

First time as Rx’d (135lbs)

Last time, 10/11/2008, 10 rounds @ 65lbs.

http://rantopedia.blogspot.com/2008/10/second-wod-cfsb-death-by-clean-and-jerk.html

Deadlifts

Deadlifts

3x3

230/250/270(pr)

Then because I had to meet the wife oot and aboot I charged right into

21x185 and went 15-6. Ticked off at that sackless bit of nonsense.

But happy with the PR. Take what I can get.

Then the wife wanted me to do a class with her at the globo. She chose yoga. Nice.

Misc WODs in New Mexico.

Anyway, while away (to New Mexico), I took my friend Bill K. Bell with me. Didn’t get a workout in every day, but got this done:

I’ll have pictures up later, but here’s what I did:

10->1

kb swings (1.5 pood)
sdhp
overhead lunge

in the hotel parking lot. Got some freak stares.

Hill Grief:

3 rounds

hill sprint (at 6000 feet. Quite unpleasant, shorter, but steeper than the Brand X hill (my portion anyway))
21 kb swings.

After I was done I realized I should have done “Mountain Helen” As I warmed up with some dead hang pullups off the side of the cabin . . . doh!

Park workout: There was a cool fitness trail, and I mean, pretty cool: pullups, step ups/lunges, back xtn, dip walk/dips, so did some pullups and evidently caused a whole family to stop and watch. And I’ve got crap pullup numbers but I rolled through some sets of 10. You forget how freakish we can look to the uninitiated . . . , max pushups, then made Texaswifey do a mile hike but as a buddy farmer’s carry. She no longer likes the bell . . . .

Squat FAIL

3x3

190/210/230f(1)

I actually think for one rep, 230 is a pr.

But it came up sooooo hard, I lost confidence I could get the 2nd, much less a 3rd.

But I'll back up and start on 5s and see how that works.

Then

10-9.....3-2-1 And stolen from JJDAX at Cfit York:

push press
overhead squat
@65lbs

8:27

I think there are a few seconds to be gained there, not any real bar staring character breaks, but a couple pure muscular failures on the OHS.

Bad day at shoulder press

3x3

95-105-110 I have no idea why the jump was 105-110. I wrote it down that way and only after I did it did I think think about it. Oh well.

High rep:

15-9-6 @85

This was awful. Last week, same thing 12-9-6 perfect.

This week 11-4, 6-2-1, 4-2

Texaswifey:

3x5 (we're still doing some depth checking)

40-45-50f(3)

Then little while later I did this thing of Kempie's

15-12-9

ring dips
burpees
kettlebell swings @ 1.5 pood (54 lbs)

7:55

Last time did this it was 7:19 but with 35lbs for the swings. Burpees were AWFUL today. No snap. I'm having real trouble with the pushup part. It just rots.

Front squats and high rep backsquats . . .

3x5 front squat

135/155/175

Will redo this next week. Not completely happy with the depth on the last set. I think I got three good, but there was likely some shallow crap in there.

10x175 Was going to do 20 at 165 but this was easier to set up on the weights . . . .

I've got 175 as all my bumper plates and bar (would be a 185 on a man bar . . . which brings me to, I told my wife that she can have the bar . . . and all of a sudden it's "her" bar, so helloooooo better bar!!)

Mid week wod-crossfit strong

I thought I was going to be a "Nancy" boy today, but no such luck:

5rft

10 hip-hop burpulls (I'll splain in a second)
10 slam ball pushups
25 slam ball situps

26:37

Not great, but wasn't sure how to pace myself and then it ended up being a slog. Fun though.

hip hop burpulls: set up a parallette near the pullup bar. Stand with the parallette so that you can do a side hop over it. (basically perpendicular to the parallette). Jump over and back, then over and back (so four jumps). On the fourth jump drop, do a burpee, and on the jump instead of clapping, grab the pullup bar and get chin over. That's 1.

Slam ball pushups: one hand on the ground, one hand on the slam ball, do a pushup. Then switch hands. Try for explosive movement so you're kind of hopping back and forth. Ha.

Slamball situps: just hold the slamball with your ankles. It's an anchored situp.

Missing Deadlifts

Deadlifts

3x3

225/245/265(pr)

12-9-6 @ 185

When I started CFSB I ended up breaking this exact set of 185s two weeks in a row. Nearly dropped it from my notes. Basically I couldn’t get the 12. I did 7-8 one week and 6-6 the next. I think that was about the time I took a hard look at what I could do and dialed it way back.

squats, nate

Squats 'n stuff

5x3

145/165/185/205/225(pr)

then wait, stall, wait some more,

Baby Nate (since it's TWO TWO GOATS IN ONE! WITH RETSIN! . . . whatever the hell that is . . )

2 seated muscleups
4 hspu, piked from the trampoline
8 35lb db swings (don't have my 55lb and danged if I'll be handin' over money for a 70lb bell anytime soon . . )

12 rounds in 15 minutes.

I think I've got a bunch more rounds in me at that scaling. Kinda felt weird today, doggin' it a bit. No oomph. Musta used it all up on the PR!!

shoulder press, fun stuff.

Crazy arse lift day . .

SP

3x3


92.5/102.5/105

12-9-6 @ 85

Then taught texaswifey to shoulder press. She done good!!

3x5
35/40/45

Then the crazy arse stuff:

3x5 one armed dl

85/105/125

That last one was a gripper.

Then 3x5
Single arm ohs @35lbs
Working on some strength for db snatch.

Fun day.

Front Squats Highrep Heavies

3x5 Front Squats:

130-150-170

High Rep Heavy Squats:

165@12 but went to 15 just so I could say I did more. Very happy with depth, and form. The pain, well, could done without that . . .

Update: Remind me not to follow a Buffalo when posting my pathetic totals . . Sheesh big man!! ;-) Nearly 300lb front squat?

Mish Mash

Shoulda coulda woulda.

Hard day today, just not feeling it, needed to punch my card:

3 rft

5 squat cleans @ 135
10 pushups

8:11

Shoulda gone for the full monty and done 5 rounds but I was a goner on those cleans. More wouldn't have been better. I think they shaped up after the first couple of fubar cleans . . .

Deads

Check the box day . . . more like do anything, anything

DL

3x3

205/235/275(1)

Not a great day, stupid explaination for the weight amounts.

Then 9-6-3 @ 185.

I got nuthin.

Squats, OHS

Squat day:

5x3

140/160/180/200/220 (pr)

Then I waited a minute, was going to do a WOD with squat cleans . . . but my back was not liking the deadlift pulls at all.

Not hurt, but very sore.

So 5rft

5 ohs @ 95
5 burpees.

8:02.

Man, I actually did as bad as Unforgibbon pretends he does . . . no juice for the fast stuff today.

Be afraid people . . .

http://www.retrocomedy.com/2009/07/15-creepiest-vintage-ads-of-all-time.html

Shoulder Press - 07/04/09

Just a pop out to the garage to get a little pressing in. SP is the worst of my lifts, the hardest to increase, so I want to make sure I do what I can for it.

3x3

92.5-102.5-112.5 (f-1)

then

9-6-3 @ 85lbs.

After Randy yesterday shoulders and traps are fried.

Front squats Randy

Front squat 3x5
125/145/165

High rep back squat 10x165

Then "Randy"

75 power snatch @ 75 (65lbs) PR for weight, but that's kinda dubious. More of a benchmark.

7:50

Brendhan spanked me. :-)

Power Cleans!

CF Strong WOD

W/U

500 meter row (there is NO way I'm pulling a BattMatt 2:30 then 2:28 in my warmup . . . )

20 passthroughs (dislocaters)
10 pistols or progression each leg (5 on the 20" box 5 on the dynamax)
15 abmat situps
3 rounds of
5/10/15 cindy with dead hang pullups

then power cleans

5-5-3-3-1-1

75/125/145/155(pr)/165/175 pr

Took a shot at 185 just to see, but didn't make it, think I psyced (psyked?) myself out and it's heavy.

Anyway, I THINK the 175 is a pr, I've been keeping such crappy records and I even write them down like three places . . . ugh. I know the 155x3 is a pr because I did 150x3.

Now thing is I've got to try the Bingo Wod (7 rounds of 3 power cleans 4 burpees) with that and see if I can keep it under 10. Muahaahhaaha.