I hope everybody had a happy Thanksgiving (I know I enjoyed my fair share of bird myself). It’s been pretty hectic with the holidays, work and school, but I managed to get a few decent lifts in and set a couple of new PRs.
I took off for Thanksgiving, Friday, and Sunday (Kind of).
Saturday: 11/24/12
Hang Clean (5-5-5-3-3-2-1): 135, 155, 165, 175, 185, 195, 195
Back Squat (5-5-5-5-5): 135-175-225-285-315
I’m pretty stoked about how I PR’d my back squat at 315 and hang clean at 195! I also ate a shit ton of bird the day before. I mean there were other foods there too, but you can never get enough bird.
Sunday: 11/25/12
Stretch, Foam, Walk
From my heavy squat day on Saturday, my legs we’re in a decent amount of pain. I’ve never actually reached 315 lbs., let alone for reps! I just stretched, foam rolled and walked on the tredmilll to loosen everything.
http://www.youtube.com/watch?v=QJLxruO3su0
—> Some different types of foam rolling exercises for you guys
Monday: 11/26/12
Push Press (5-5-5-3-3-2-1): 135, 155, 165, 175, 185, 205, 225
Monday was also a huge PR for me. As any athlete would tell you, conditioning yourself to get back to where you used to be is absolute hell. You fight through yourself subconsciously thinking about when you used to “throw this stuff around.” Regardless, I was never a huge fan of the push press and maxed out 185 lbs. x 5 about one month ago. One month later I PR’d for 225 lbs. for my max rep!
(http://www.youtube.com/watch?v=z8Y3KBYH8us&feature=related)
—> Crossfit’s own Mikko Salo beast through a Push Press workout
As you may have noticed, there isn’t a WOD in sight! Between school, work and the holiday, it was practically impossible to get to my box with the hours they were offering. So I hit up the local globo-gym and did my core lifts, emphasizing on relatively high sets to compliment low repetitions.
(And I know some of you are like, “Dude, bro why didn’t you do your WODs at the gym?” You obviously have not tried to complete a WOD at a commercial gym.)
Strength
Press: find 5RM in 12 minutes.
Metcon
12-minute AMRAP:
5 HSPUs
10m Bear Crawl
10m Walking Lunge
Post results to Wodify
Strength
Front Squat: find 5RM in 15 minutes.
Metcon
5 rounds of:
10 Box Jumps (24/20)
10 Wallballs (20/14)
Strength
Push Press: find 3RM
then…
3 reps at 80% EMOTM for 8 minutes, taken from the floor.
Metcon
DB/KB Complex (35/25)
5 rounds of
10 Deadlifts
10 Hang Power Cleans
10 Thrusters
Skillwork
Bar Muscle-Up
Metcon
5 rounds of:
5 Bar Muscle-Ups
10 Clapping Pushups
25 Squats
Strength
Front Squat: find 3RM
then…
3 reps at 80% EMOTM for 8 minutes.
Metcon
3 rounds of Brenton
*full Brenton is 5 rounds; hard rolls can up-scale if time permits
Bear Crawl 100 feet
Standing Broad Jumps, 100 feet
Do 3 Burpees every 5 Broad Jumps
Strength
Bench Press: Find 3RM
then…
3 reps at 80% EMOTM for 8 minutes.
Metcon
10-minute AMRAP
30 Double Unders
10 Toes to Bar
Skillwork
Strict Pullup Ladder, two times to failure.
*Pullup Ladders are done with a partner or two partners as a “you go, I go” scheme.
Metcon
CrossFit Games Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
