July 12th. CrossFit Long Beach

Thursday 12-Jul
Sleep 10p-4a +naps on plane. sleepy

5:30am flight to ATL & then on to LAX. Arrived in LAX @ 9:30am.

Did NOT complete:
For time:
7-->1
Hang power clean 135#
14-12-10-8-6-4-2
Ring dips
(7 hpc/14 ring dip, 6 hpc/12 ring dip, etc)

DID complete CFLB noon class WOD:
5RFT:
15 T2B  bothersome on R shoulder, feels “tight” pulling into bar
15 Hip ext
15m handstand walk
15 box jumps (20”)
21:40. All UB except HS walk, but put together some of my best HS walk sets. Made it to 7.5m in first attempt in 3 of 5 rounds.

120711 Wednesday Row springs

Sleep 9:30-5:30a

Good energy.

I feel a bit confused on what to focus on for smoother rowing technique.  I started playing around with trying to not lean back so far the third set here. There were spurts that I'd pull high 1:30's & feel smooth, but then I'd lose that rhythm.

Row sprint 20 seconds @100%
Rest 2:10
x4
Rest 5 min
x4


Set 1
1. 95m
2. 97m
3. 99m
4. 99m


Set 2
5. 97m
6. 98m
7. 98m
 
8. 98m (video)
Corey told me I wasn't looking fluid so I started videoing.  


Set 3
9. 98m
10. 90m (late start) 
11. 95m (video)  I was trying to stay more upright in the back & initially forgot to pull my arms in. 
 
12. 96m 




Set 4
 
13. 97m (video)
14. 95m 
15. 92m 
16. 96m (video) 

120710 Squat & MU day.

A. 1 1/4 back squat 2, 2, 2, 2, 2, 2, 2; rest 2:30
 155/165/170/175/180/180/185
 
B. Bent over underhand grip barbell rows @41x2, 3-4x6; rest 2 min
I forget what I used here. Somewhere around 65lbs for sets. A bit cautious with my shoulder being a bit bothersome recently. 
C. Amrap sets of 2 unbroken muscle ups in 10 min (only unbroken sets count)
Was unsure here for my shoulder & definitely less aggressive in my kip, but felt good as I got going.  
Complete 13 doubles & 7 sets where I hit the first & missed the second. 

D. Single arm OH squats 10x3/arm; rest 1 min bw sides

Wow, these were horrible.  Couldn't do it for anything without weight coming forward.  Started with 20lbs & dropped down to 12 & then 8lbs, but shoulder would drop & cause impingement feeling. Eye-opening. 

120708 Saturday's training on Sunday

Sleep was better last night but definitely feeling some fatigue.  
We had a yoga/hike/yoga event with the gym this morning from 8a-noon then I ate & immediately worked out.  


A. Speed back squat @58% 1rm 3 reps x20 sets; rest 45 sec (rest 1:15
bw sets 4/5, 10/11, 15/16)
Done @ 115lbs.   


B. Paused above the knee squat snatch 3, 3, 3, 3; rest 2:30
63, 73, 83, 93lbs
Putting focus into staying through heels during second pull. 

C1. Close grip bench press 10, 8, 6, 10, 8, 6; rest 75 seconds
10x90lbs, 8x100lbs, 6x110lbs, 10x100lbs, 8x110lbs, 6x115lbs

C2. Knees to elbow 12 unbroken x6; rest 75 seconds Done. 

120707 Saturday ...unplanned "REST"

Yesterday we moved back into town.  I was pretty convinced that we don't have that much stuff & as such neglected to do a single piece of packing prior to Friday.  Worked til noonish on Friday and then headed him to start on it.  Long story short we drove the Uhaul into west AVL around 10:30pm to unload it & returned it just before 1am.  The alarm went off Saturday morning at 5:45am to prep for the gym at 7am and needless to say I felt horrible.  My eyes were burning & I was exhausted.  So I coached while sipping coffee & passed on training other than the 4 hours back at the old place where I finished clearing out & moving all the small stuff.

This is the storm that we passed right through the light area while loading the truck on Friday.  My final photo of that view!  West AVL is convenient but I definitely miss the country a bit.

120706 Bench press max

Just a quick build to a 1RM bench & then took 10% for a max effort hold with DBs.  Rounded down to 12lbs. 30s hold
Tied my bench PR of 135lbs. Was tough today.

120705 Heavy 20 min AMRAP

Amrap in 20 min:
3 squat snatch 115# (used ladies bar so was 113#-95% of my 118# max) 
6 russian KBS 2 pood
9 burpee box jumps
Run 400m


2 rnds + 2 snatches
Ran really slow & it was close to a minute by the time I got back to the bar when I returned.  I was concerned about not being able to hit the first rep, but I did each time so I probably could have gone back to the bar faster. Always learning.