Monthly Archives: March 2015

Only Thrusters and a mini-Fran

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Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.

Part A:  Do 5 rounds of the following:

Part B:  Then EMOM for 20 minutes do the following:

  • 5 x Thrusters @ 30kg

Part C:  Then without resting on minute 20 start the following for time:

  • 12 x Thrusters @ 30kg
  • 9 x Strict Pullups
  • 9 x Thrusters @ 30kg
  • 6 x Strict Pullups
  • 6 x Thrusters @ 30kg
  • 3 x Strict Pullups

Results:  For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc.  Part C took 3:30 or so.

HR During Parts B & C

HR During Parts B & C

Week in Review 16.3.2015 – 22.3.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday G Handstand Hold EMOM
Thursday G Weighted Pullups Task
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run
Goblet Squats		 Task
Wednesday GM Kettlebell Swings
Pushups
Toes to Bar		 EMOM
Thursday GM Lunges
Dips
Burpees		 Time
Friday M Run –
Saturday – – –
Sunday GW Handstand Pushups
Cleans		 Time

Crossfit Games 15.4 Workout

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The Rx WOD was AMRAP in 8 minutes of:

  • 3 x Handstand Pushups
  • 3 x Cleans
  • 6 x Handstand Pushups
  • 3 x Cleans
  • 9 x Handstand Pushups
  • 3 x Cleans
  • 12 x Handstand Pushups
  • 6 x Cleans
  • 15 x Handstand Pushups
  • 6 x Cleans
  • etc.

The Rx Weight was 185 lbs, but since my 1RM is 68kg (155lbs) chose to use 115lbs (53kg).

Result:  166 reps.  (up to the round of 15 handstands and 6 cleans)

Weighted Pullups plus Dips, Lunges and Burpees

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Not for time do the following Pullup complex, rest as needed between sets:

  • 3 x Weighted Pullups @ 15kg
  • 2 x Chinups (no weight)
  • 2 x Hammer Grip Pullups (no weight)

The AMRAP in 12 minutes of:

  • 3 x Reverse Lunges per Leg @ 45kg
  • 6 x Dips
  • 9 x Burpees

Results:  6 rounds plus 3 x Lunges and 3 x Dips.

Handstand Work then Kettlebells and Bourbon (Atomic CF)

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Perform 3 Rounds of:

  • 60 Second Handstand Hold with back against the wall
  • Rest 1 minute
  • 60 Second Headstand Hold
  • Rest 1 minute

Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)

  • 8-10-12-and so on…until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps

  • 6-8-10-12 and so until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Toes toBar  ladder beginning at 4 reps

  • 4-6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results:  Was only able to hold 60 second handstand in the first round, after that only around 30 seconds.  Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).