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Posts Tagged ‘Thruster

Run two laps of the block.

3 Pull-ups

15 x
Press
Deadlift
Back Squat
@ empty bar

20 x The Bastard @ 12.5 kg
= 9:50ish

3x
5 Dead-ball slam @ 11.5kg ball
5 Med ball thruster / wallball @ 11.5kg ball
Rest 10 breaths

In the morning:
30 push-ups

 

In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups

 

Notes:
Goddamn 30kg felt heavy.

5-3-1 Deadlift @ 85, 105, 115 kg

30 x Thrusters @ 20kg (sub for 11.5kg wallball)
30 x Squat snatch @ 25kg (rx: 35kg)
= 7:22

50 Thrusters @ 20 kg barbell
Run 700 m
30 Pull-ups
Run 700 m
= 15:06

Normal Jackie is a 1,000m row, 50 thrusters at 20kg followed by 30 pull-ups.

Extras:
5 Strict form press @ 20 kg barbell
5 Ring dips

One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…

Workout

Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Total: 253 (PR = 311)

Notes

Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.

Warmup

5 pushups
10 situps
15 squats
x3 rounds

Dynamic stretches

Workout

5 Thrusters
7 Hang power cleans
9 SDPH
All at 30kg

AMRAP in 20 min = 5 and three thrusters

Warmup

Row 5:00 @ < 20 spm = 216.7W average (lengthening stroke = lots more power [like 15-20W])
10 Deadlifts @ 35kg

Workout

3 x 3 Deadlift @ 100, 105, 110kg
1 x 12-15 Deadlifts @ 90kg = 12

+

“Burpee Fran”
21-15-9
Thrusters @ 35kg
Burpees
= 10:47


December 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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