10 rounds for time of:
Run, 100 m
10 Goblet Squats, 53/35 lbs
10 HR Push-ups
Don’t forget, We will be CLOSED Friday afternoon, and all day Saturday & Sunday for the CrossFit Games NorCal Regionals being held at the San Jose State Events Center all weekend. We hope you can join us to watch all the best athletes in Northern California.
Slept just over 7 hours last night and woke up this morning feeling great. Totally energized, no coffee needed, I guess I got some good sleep last night. Nothing physically to report, just ready to continue to charge. I’ve been feeling a lot stronger lately, it’s been nice.
A. Push Jerk – build to TnG 3RM; rest as needed
These went well from the beginning. My movement felt really good and I was happy with the reps. I made 3 reps at 245 and tried 255, but it slipped off the front of my shoulders on rep 3, so I finished with 3 at 245. I think this was a damn good result considering that I remember struggling to do 5 singles at 225 on the jerk blocks at NorCal a few months ago. I recorded my reps at 185, 205, 225, 245 & 255 and the videos are below:
B1. BB CG Bench Press – 4 x 4-5 TOUGH reps; rest 60sec
B2. Wtd Supine Grip Pull-up – 4 x 4-5 TOUGH reps; rest 90sec
This combo was good. I hit all 4 sets of bench press at 205 lbs for 5 reps and that was pretty tough. I hit the first 3 rounds of pull ups at 70 lbs and got 5, 5 & 4.5 reps and then went down to 65 lbs for the last round and got about 3 inches short of getting 5 reps. Videos below.
15 Ring Dips
15 CTB Pull-ups
This one was super easy on the first round and just got exponentially harder each round. My biceps and triceps were just completely blown out by the 4th round. In the final round the dips were super hard, I completely lost the pull-up rhythm and I was struggling on the HSPUs. The first 2 rounds were extremely good though. My times by round were 1:09, 1:30, 2:11 & 4:06. Round 1 was unbroken, Round 2 was unbroken until the last 3 HSPUs (I did 12, came down and then did 3 more), then Round 3 & 4 were a struggle to just push as hard as I could and never short any reps. Videos below:
Row – 20min @ Z1
Nothing to report here, just a good sweat and solid breathing. I know this has been a tough couple weeks, but I’ve really liked it. I think I’ve been making some really good progress and I’m excited to see where this takes me going forward, especially with the strength numbers.
I felt pretty good in the morning, got a lot of rest the day before and that Sunday night. My body feels good, nothing really to report.
A. HB Back Squat w/ bands – 7 x 3; rest 3min (bar @75% + moderate band tension)
These went well. I hit them at 260 lbs and never really struggled, which is encouraging. I used the green and blue bands once again. Videos below:
B. Depth Jump to box – 6 x 3; rest 2min (drop from 12-16″” jump to at least 30″” box)
These were another thing that were new to me, but they went well. I did the first round at 34″ (30″ box with (1) 45 plate on top) and then added a 15 lb plate for the next 5 rounds. I was jumping off of (4) 45 lb plates, which is about 16″. Videos below:
C. BB Back Rack RLE Split Squat – build to 5RM ea leg; rest as needed b/t legs
These always seem to work be pretty well. I got to 195 lbs on my left leg and 205 lbs on my right leg. The camera died during the 205, but I promise I made all 5 reps. Video below:
7 TnG Hng Squat Cleans @ 155#
30sec Sled push @ 100% effort (mod-load, fast turn-over)
These were terrible as usual. The hang squat cleans were pretty easy and I never really had any trouble. I had to do these at Cróga because NorCal was closed, so I used the pocket sleds instead of a prowler, but it seemed to be just as hard. I loaded it with 2 plates and just tried to run fast. Videos below:
It was one of my groomsmen’s birthdays yesterday so we went out to dinner and had some drinks. In hindsight this probably wasn’t the best idea, especially at the beginning of this workout. I got a solid 9 hours of sleep, but I definitely wasn’t fresh for this workout.
9min AMRAP @80%
12 Box Jumps
12 HR Push-ups
This wasn’t too bad except that it was the first one I was doing and was still feeling the effects of the night before. I got 4 rounds at a pretty easy pace. Video below:
7min AMRAP @85%
10 KBS @ 62#
This one wasn’t too bad either, but all the up and down on the burpees didn’t make my stomach feel so good. I was pretty much recovered from the night before once I finished this one and was sweating pretty good. I got 4 rounds + 10 KBS + 10 Burpees. Video below:
5min AMRAP @90%
7 Power Snatch @ 75#
This one went pretty well, I started to push the pace a little and just tried to go as fast as possible without going to the point where I couldn’t go unbroken. I was feeling pretty good at this point. I got 4 rounds. Video below:
3min AMRAP @95%
10 Thrusters @ 45#
This one was the perfect combination of suck just like Fran always is. I was moving pretty well and never had to break the pull ups or the thrusters. I got 4 rounds + 10 pull-ups. Video below:
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