Paleo Pics and BBC WOD: 2/4/16

Thursday 2/4/16

Barbell Club WOD & Paleo Challenge Day 18 

Skipped MisFit WOD today to jump in with the Barbell Club at 5am. It was fun this morning, a good couple workouts I walked away really happy with the results. 

1) Cleans

135, 

4 x 165#

2 x 185#

195 x 1, 1 

205 x 1 

215 x F, F

Not super happy with the fails at 215, but I know I am pretty worn out from the WOD last night at 5pm. the other lifts felt good though and I felt ok where I was today. I just need to spend more time on cleans, end of story. 

---

2A) AMRAP 5

3 OHS 135#
6 T2B

5 rounds + 2 reps

really happy with the OHS, its been SOOO long since I could do those, but they are coming back and it went great. I even just snatched the 1st rep on  3-4 rounds, which was awesome to be able to do. 

Rest 5:00

2B) AMRAP 5

2 Thrusters 135#

2 Bar Facing Burpee

4/4, 6/6, 8/8, etc

10 Thrusters/0 burpees

I was definitely worried about 135# thrusters, but as heavy as they are.... the felt ok! Pleased with the results. 

Paleo Challenge, Day 18

Day 18 of Paleo (mostly). Its also going really well. As I could tell from the WOD, my strength is still up there and the lungs are ok, energy is up and I dont feel wrecked, overly winded, or weak and worn out. 

The results are starting to show, both in the mirror and in the gym! 

Wednesday 2/3/16

Wednesday 2/3/16

Skipped MisFit WOD today.

We had 4 responses after midnight last night at the station and after I got "work" done at home and a nap, it was time to coach the 5 & 6pm class. So I just jumped in with them on the MI CrossFit WOD along with some heavy Back Squats. 

Back Squat

5x5

felt good at all sets 

265 x 5

275 x 5 - 4 sets

---

WOD 

50 WBs 20#
50 Box Jumps

40 DUs
40 DU

40 Med Ball Cleans

30  Thrusters 75/55#

30 Push Ups

20 Chest to Bar Pull Ups

20 Power Snatch

13:31

Felt good today. I tried for big sets on the WBs (got 30 to start). Legs where jello on the Box Jumps. DUs were easy, and MBCs. The lungs finally started to burn on the thrusters and legs really felt all the reps. Got some of the C2B in butterfly, so thats improvement!  and finally, shoulders were just worn out for the power snatch. but had a good workout. 

Monday 2/1/16

Monday 2/1/16

Warm up

21-15-9 

Goblet squat

Bent Row
PP DB

1) 

15 Assault Bike

12 Front Squats 

9 GHD SU

5 + 1

---

HSPU work

---

2) 25-15-10

DL 225#
HSPU

rest 2:00

Wallballs 20#
Box Jumps 24"

5:43

1-28-16, MF 853 & 855

1-28-16, MF 853 & 855

Working in ROMWOD as much as I can. I am doing the first 5 days that are a kind of on ramp series and into. 

Did a little mix and match today to make of for missing yesterday. 

1) 

3 rounds 

400m Run 

100 DUs

2:00 rest

12:15

---

1a)  Power Snatch 

5 x 5 - T & G

95, 105, 110, 115, 120#

---

2) AMRAP 10 

30 Power Clean 145#
30 Bar Faceing Burpees

120 DUs

1 + 13

---

3) 2  Rounds

25 Thrusters 75#
10 Muscle Ups 

1:30 rest

4:12, 4:47

Tues 1-26-16, MF #853

Tues 1-26-16, MF #853

Its been a long time since I did some regular CF WODs such as the Girls, so we'll see how this goes. Then finish off with some good old fashion strength stuff. 

Bench Press

1)
3 Rounds 

Row 200m
8 Thrusters 95#

---

2) Angie 

100 Pull ups (6:30)

100 Push Ups (5:30)

100 Sit Ups (5:00)

100 Squats (3:00)

19:53

---

Finished off with some old school strength 

5 sets 

 Chin ups x 8 - 20#
Curls x 12  - 25#, x 8 - 30#
Bench x 8 @135, 4 @155
Decline x 6 @135
Bent Row  x 12 @115#
Ring Dips x 8 - 20#

Ring Dips

1-21-16, MF 850

1-21-16, MF #850

1) 

75 Bar Facing Burpees

50-60% pace 

5:07

2) EOMOM x 10 

Front Squat
185, 195, 200, 205, 210#

3) AMRAP 12

7-6-5-4-3-2-1-2-3-4 etc
Back Squat 185#
HSPU - strict 

71 reps - 4 squat cleans + 2 HSPUs

4) AMRAP 20
25 Cal Row
50 Wallballs
1:00 rest 

1) 4:39  2) 4:28 3) 5:35

total 3 rounds 33 reps

1/20/16 - Intro ROM WOD

1/20/16 -
ROM WOD & MF #849

ROM WOD is getting a lot of attention on social media and with many big name athletes I follow on Instagram. 

I think its a great tool, we all need more mobility and this is an option for getting it done. The best part, kind of like showing up at the gym, is that the WOD is already there, you just have to do it. They are all about 20 minutes and you can feel the difference from start to finish. We'll see how it goes long term.  

ROMWOD in action

1) 1 mile run - DONE

2) Every other min for 10 (5x)

4 Touch & Go Power Cleans 

165, 170, 175, 175, 175#

---

3) 4 legless rope climb
12 Clean & Jerk 145#
3 Legless Rope Climb
9 C & J 145#
2 Legless Rope Climb
6 C & J 145#
1 Legless RC
3 C & J 145#

10:17

Rope climbs felt ok, but they did wear me out, especially the grip. Its a good thing the reps went down or I would have been stuck for a long time on the last few reps. 

somewhat the same with the C&J. The weight wasn't too heavy so the first round was ok but the reps added up on the lungs and I ended up slower than I wanted to go. Need to get faster on the barbell work. 

---

4) 5 Rounds

15 SDLHP 75#
12 Chest to Bar
15 Box Jump Overs

2:10, 2:00, 2:28, 2:19, 2:20

15:17 total

Chest to bar still super hard to connect, I can get them doing kipping but not butterfly when I am winded. Also, the wrench on my shoulders pretty hard, so I need to be sure to really warm up and mobilize before I even try them. 

Tuesday 1-19-16

Tuesday 1/19/16
Misfit #848

We went to Whistler for some good snow and the long MLK weekend. So, missed a few workouts, but got a lot of good runs in the fresh and the legs definitely got a good workout. I can say I felt good the whole time.... all the squats paid off. 

I added back in some squats and Clean & Jerks to try to keep making progress on the Squats and start getting better at the C&J. 

--

AM Barbell club: 

1) Clean & Jerk - building up to 215#

-

2) Back Squats 

got 5 at 295# - PR! 

- 

PM - solo

1) Primer- 3 rounds

10 Push ups
10 Cal Bike
10 Hang Power Clean 95#

 done

-

2) AMRAP 10
7 Squat Cleans 155#
30 DUs

6 Rounds even

- 

3) AMRAP 3 x 3 rounds - pick up where you left off
8  Power Snatch 95#

9 HSPU
10 Shoulder to OH 135#

1+ 8
1+6
N/A

My shoulders were just spent, I really couldnt do another round of HSPU and snatches AND push jerks.... plus I was running out of time before coaching and wanted to get on the bike

-

4) 3 rounds
10 Bike Calories

10 Burpees
rest 1:00

Done

1-13-16, MF #845

1-13-16
MisFit #845

1) Front Squat x 4

215

- 

2) Done

3) 50 Cal Biek

200 DUs

25 HSPU

100 Wallballs 

17:40

Had to scale from 50 to 25 HSPU. My shoulder are wrecked and i was down to singles or doubles. Not ideal... Then after everything, the WBs were super slow. 

Skipped the rest of the Misfit workouts. 

1

1-12-16, MisFit #844

1-12-16
MisFit #844

1) warm up - mostly my own stuff

2) Clean & Jerk 

205#

Felt heavy, slow, worn out. 

-

3) 3 Rounds

15 Power Snatch 95#
15 Cal Row
15 SDLHP 95#
15 Box Jumps 24"

15:05

well, much like the Clean and Jerks, this was hard, Im tired and just didnt have a lot of energy. This is a good workout though and I am lookin forward to the Re-Test. 

-

4) AMRAP 3 x 3

5 Deadlift  275#
10 Chest to Bar
15 Burpees to 6" target 

2:00 rest

1+ 14
1+11
1+7

1-11-16, MisFit #843

1-11-16
MisFits #843

1) 6 rounds of Cindy - NFT. But I did do them as fast as possible, obviously unbroken. 

2) Back squats 5x5 

255 x 3
275 x 5
295 x 5 RP!! 

275 x 2

275 x 3

Last cycle of MF we were doing 5RM once a week then 5x5 at a % of that number once a week. But I have kept it up even after that cycle and enjoying the gains!! 

3) AMRAP 10

1 power clean
1 Push Jerk
1 Muscle Up

2 power cleans
2 Push jerks
2 Muscle Ups

Etc, etc. 

6 Rounds + 16
finished 6's all cleans, all jerks and got 2 muscle ups

-

I REALLY need to work on muscle ups. I have lost my ability to string them together and if I am feeling winded... there is no chance. Its all about the drop in after you finish the rep at the top. I need to spend time working on these. 

-

5)

3 Rounds
20 Box Jumps
20  Assault Bike Calories 

rest 1:30

1:56
2:19
2:34
total 9:49

This was all mental, really to decide to push hard to get through this without coasting. That, of course burned down the legs. Each round was worse than the last and I was suffering to get through this. But it was a good one. 

1-8-16, MF #841

1-8-16
MisFit #841

Felt good, tried to hit a 1 RM back squat

I failed at 315# but i think I have it in me, just not today. 

--

Did not finish the MF workout. It was just too much stuff, to much shoulders. I need to be smart and not get injured trying to do too much stuff. Recovery and rest are going to be huge to staying safe and making progress. 

live to fight another day. 

1-6-16, MF 840

1-6-16
MisFit #840

1) Every 2:00 for 10:00

6x Front Squat 

60-65%

185, 185, 195, 195, 200, 200#

2) Primer - 5:00 

40 DUs

10 OHS 75#

4 even

3) Elizabeth 

21-15-9

Squat Clean 135#

Ring Dips

9:35

4) 

100 Cal Row

1:00 rest

80 KBSwings 53#

rest 1:00

60 Pull Ups

Row - 5:00
KBS 5:24
Pull Ups 4:10 

15:46

5) 3 Rounds 

200m Run

30 DUs

4 Muscle Ups

200m Run

2:07
2:08
2:29

1-5-16 MF #839

1-5-16
Misfit #839 

1) 

150 calories on the bike... wow, talk about wanting to quit, trying to think of a way to quit... almost quitting! 

It was at a "comfortable" pace, but that doesn't really go along with an Assault Bike. 

13:11

2) EMOM 5
5 Touch & Go Power Cleans - 70% add as able

145, 155, 165, 165, 165

3) AMRAP 12
15 OHS 95#
15 Box Jump Overs 24"

6 rounds even

Happy with this. I havent done OHS in SOOO long, but these felt good and I got them all unbroken except one set. 

4) EMOM 10 

Even - Push Jerk 135#

Odd - Run 200m

DONE

5) 4 Rounds - 30 cal Row

1:24

1:24
1:28

1:25

I was so done the last few calories, my legs were just shot. The first 20 calories or so were great, hard and fast. But I literally couldn't even push myself back towards the end. I tried to not go quite as hard the next few rounds, so I could maintain the pace and it helped. But it was still all I could do to finish. 

1

January 4 2016

January 4, 2016

MF #838 cycle 4, day 1

1)
20-15-10 Row for Cal
Hand release push ups. 

 done - 3:33

2) AMRAP 8
30 Power Snatch
30 Cal row (scaled from 50)
30 HSPU 

got to 18 HSPUs

Power snatch is still really hard because I haven't done them in so long. So I scaled the weight to 115#. They are also hard because they are just so cardio intensive! 

The Row burned and I really wanted to get in to the HSPU's so I decided it was better for me to cut the row down and get more work on HSPUs. 

--

3) 3 Rounds

5 Deadlift 275# (scaled from 315#)
10 Lateral Burpees

rest 90 seconds

1 2:33
2 2:40
3 2:36 

Total 12:06 

 the weight was heavy (scaled) but very manageable. But I was surprised how bad the burpees hurt after a while. I was really moving slower than I thought/expected on those. 

need to work on conditioning! 

4) AMRAP 12

20 Wallballs
60 DUs

 just a suck-it-up workout. Hard and fast, lung burner. My DUs were sucking on some of the rounds and I got pretty pissed. Not sure what the deal is... DUs usually are easy, but my rope hated me today. 

6 Rounds 14 Wallballs 

January 3rd 2016

January 3/16

1/3/16 

Misfit #836

1) 7 rep max Touch & Go Power Clean

175#

2)  AMRAP 3 

5 Hang Power Cleans 115#

5 Lateral Burpees 

5 rounds 1 rep 

3) Every 3:00 until failure

15 cal row

15 Thrusters 95#
15 C2B

2 + 24

4) Bike max calories in 5:00

58

1) so, I did this, but realized after, you cant drop the bar. I did. Not for long, only long enough to reset my grip, but to be fair it was not a true "Touch & Go". 

2) nothing special here. just work. it was a "primer", so I probably went about 90-95%. 

3) this was insanely hard. I was hoping to get further than I did. C2B just wear me out. The thrusters weren't too bad, but could always be better, the real time was lost on pull ups. need to get better. 

4) man the bike is friggin tough. enough said. 

2016 - New Year, more posts!

Jan 2nd 2016

1/2/16

First WOD of the new year.
I have been following Misfit programming several months now and it has been really good. I scale most of the WODs, specifically the RX weights, and sometimes the rounds or reps.

I definitey have been feeling good and strong, by squats have gone up significantly and while I think my conditioning feels ... lacking... I still think apples to apples, based on where I have been in years past, it is pretty good. BUT I have no doubt that any drop in performance is not due to Misfits, Invicuts or CrossFit in general, but the nightly cocktails, less than par diet and too much sugar.

The diet (both liquid and otherwise) has not been on point for long time, months if not, to be honest, the last year and a half or so. January 18th MI CrossFit is starting another Paleo Challenge and I will be first on the list to participate.

So, here we go, expect to see daily updates, post of the WOD and hopefully a short post on goals for the wod, PRs and feelings/performance post WOD.

Enjoy future-self, remember where you have been. and if you don't like where you are.... change it.

Misfit #837
cycle 4, day 5

1)  1,600m row, comfortable pace. 6:20 

2) 3 RM Touch & Go Snatch

75#, 95#, 115#, 125#, 135#, 145x2

3) Back Squats 

135, 185, 205, 225, 255, 275 x 2 for 10 sets

4) AMRAP 4
750m Row (2:39) 

max muscle ups - 7 reps 

---

5) Bike vs Burpee WOD

the 14s

---

the results: 

So, here we go. Been on MF for a while but now we are talking about it....

2) Back squats were not strong, frustrating in fact. Last week I got 5 reps at 290#, boom PR!! but today, I couldnt even get 3 at 275. so I just did what I could, 10 sets at 275. not sure why or what was going on, but I we has heavy as I could for as many as I could. 

3) Ok, so the wrist injury was well over a year ago. I probably haven't snatched more times than I can count on 1 hand since then. But its starting to feel better and I was proud to hit 135 for 3, and then 145 twice!  

4) Not sure if its the wrist or just lack of skill and weak lats.... but my M/Ups are not going well. I can't string many together. I can do 1 easy, several fresh, but winded, I am lucky to get 2 in a row. more practice.... and relearning the kip and how to string them together. 

5) Second attempt at 14s, felt good all the way to 10 and 4. 9 and 5 was really hard and then I knew I just couldn't make it through the next round. Sure enough I went over 8/7 and rested 7/8. Then the rest wasn't that bad. its pretty amazing how much better this WOD gets every time you do it. 

ok... day 1, FINALLY in the books blog.

MisFit #805, 11-16-15

11-16-15
MF #805

1) Power Clean 5x5 @ 65%
155#

2) Back Squat 5x5 90% of 5RM (280)

250#

- 

60 Cal Row
45 GHD SU

30 OHS (sub FSQ 105#)

15 rope climb 

15:01

---

5 rounds (mod = 3 Rounds)

20 KB Swings 70#
20 Kipping HSPU

rest 2:00

2:27, 1:49, 1:52

11-16-15, MF 805

11-14-15 & 11-15-15

11-13-15

A)
3x

10 sqt cleans

12 pull ups

-

B)
Push jerk 5x5 60%
115#

---

C) 

Amanda

9-7-5

muscle ups
sqt clean 115#

9:45

---

D)

3x
6 C2B
6 Cal Row
9 C2B
9 Cal Row
12 C2B
12 Cal Row
rest 90 sec

1 - 3:50, 2 - 3:53, 3 - 3:55 - 14:55

11-13-15

MF #803
11-15-15

Cleans 3x5 70%, 155#

---

CrossFit Open 14.3 

6 reps at 315#

1

MisFit #800 11-9-15

11/10/15

MF 800 11-9-15

11-9-15

Back squat 5x5 90% of 275# = 247.5
AMRAP 15
40 WB
30 T2B
20 cal Row

2 + 54
-
4x
14 lateral burpees
7 m/up
14 push jerk 135#
rest 90 sec
3:40, 3:57, 4:36, ----

station 11-11-15

MisFit Clean Complex

11/12/15

MF Clean Complex

5 sets

155, 160, 165, 165, 165, 

---

WOD 

3 rounds 

15 DL 185#

2 sled push 90#

5 rope climb - 1 legless 

12:56