CFFB Power Cleans and Chins - 210326

Not posting all of these sessions, just keeping up enough posts to keep FutureMe in the know - that this little patch of between-the-cuts is functioning. Added back 300 cals/day to 2500ish, and taking Creatine, up 6 lbs. Feeling tired all the time but the numbers are going up on all the lifts.

Mains

Pwr Clean @145/165//170//

4x3/4/4/3 Weighted Chin +30

4x10-7

Side Laterals

Trap shrug @275

Finisher 4 rds x10s, 1:30 RI

Shrug/Ez out/hammers

9-1 hours - 2130/0630. 51 minutes total, PE: 6. 48 hours. 219/13.

Off Schedule - Hinge - 20160312

6 rounds, HT timer
Power clean n' Press x5-6 @ 133#
Kb Swings, 2 x12 singles/4 x12 doubles @ 53#

14 mins.

It's allergy season, stopped here because outside is toxic. And, I'm pretty short on sleep for the week.

5 hours - 2230/0330. 14 minutes total. PE: 7.

Shoulder Girdle Grinding Power Clean Antagonists - May 26

Power Clean Couplet, HT timer

5 rounds

Power clean 5+ @135# (10-7's, mostly)

FtB (7's, maybe)

12 mins.

- 1 min -

PullPush Couplet, HT timer

5 rounds

Pendlay Row 6+ @135

Ring Pushup 12+

11 mins.

8 hours - 2200/0600. 25 minutes total, PE: 7. 24 hours. 232/14.

Somebody Stop Me - Squat/Clean, PushPull - May 21

5 rounds, HT timer
Squat 10@135# AtG
Power Clean 5x135#
12 mins.

- 1 min -

4 rounds, HT timer
Pull up, max rep kips in .30
Press 6x135#
... one more Pull ups
12 mins.

- 1 min -

.15 on, .15 off Bag work
...only a few minutes before I had to book it to CC's awards night. I didn't think I was going to get an exercise in today at all, but when I got started, I didn't want to end.
3 mins.

6 - 1 hours - 000/0600. 28 minutes total, PE: 8. 24 hours. 
227/14.

Three 5's, DL day - May 6

5 rounds, HT timer
Pendlay rows @ 135 x10-7 
5 mins.

5 rounds, same timer
Power clean @ 135x8/@ 145////
6 mins.

- 3 mins -

Deadlift, on 2:00
8x 185/235 x4/x5/5/4
9 mins.

It's only BW! I either need to release my expectations, or release my inner neanderthal on DL days.

7.5 hours - 2300/0630. 25 minutes total. 24 hours. PE: 7.

4-way Circuit - April 22

4 rounds, on the .30 in 1.15 HT timer

Chins x max reps (6-3)
Ring Push ups x max reps (20-12)

Power clean @ 135# x3-8

RDL @ same x9

20 mins.

Less isn't more, it's just both what I have time for, and what I have energy for. I don't have an end game to this on paper, just holding fast right now.

Kb Swircuits, continued with Power Cleans - Feb 25

I feel like crap. Sore throat (that I'm attributing to allergens), night sweats, general malaise. This will either improve me, or improve my woes.

4 rounds, HT timer
Kb swings, 30 secs
Power clean @ 135# x4/5/6/7
Ring Push Ups x10+
15 mins.

7.5 hours - 2230/0600. 15 minutes total. PE: 8. 48 hours. 224/15.

531 1a - Cleans - Jan 8

Clean/Power clean
3x5 @ 115 (60%)
Rx: 3x5 @ 125/145/160
Actual: 3x5 @ 135/155/165
13 mins.

Was squat cleaning on the warm up sets, but then asked myself, "why?" So power cleaned because I could. 165x5 was all in the hip pop, I could use a little more pull under the bar when it gets heavier.

Squat cleans
3x5 @ 135
7 mins.

Cash out
RDLs @ 135#
8/9/10, 1 min RI
5 mins.

RTD: Second day in the Midway oilfields, sitting in a too-small truck cab next to Brad and his productive cough. The saving grace was perfect 65 degree weather. Glad to slip in this session at the end of the day, after yesterday's off day.

8.5 hours - 2200/0630. 26 minutes total, PE: 8. 48 hours. A couple good wins on the macros this week, let's see if we can't have a weekly average that is a win for once.

CFFB - Cleans n' Jackie - Dec 11

Power Clean
3×3 @ 90% of 3 RM, 2×3 @ 95% of 3 RM
3x 135/145/155/
5 mins.
3x 165 (90%)/1 and 2 halves @ 175 (95%)/3x 175
8 mins.
Last year's max was 185, 3 at 175 is progress. I still get the willies at the higher weights. I'm not sitting down and getting under the bar at the top at all.

- 2 mins -

Conditioning
Jackie
Complete for time:
1000 meter row
45 lbs Thrusters – 50 reps
Pull Ups – 30 reps
Post times to comments.
I always poo-poo'ed this wod as an onramper's wod - never done it before tonight because it was just too easy. Jackie's legit. Row in just under 4.00, thrusters in sets of 15ish for another 4.00, then pulls in six sets of 5's composed of 3 overhand and 2 neutrals.
14.30.

Stop whatever you’re doing for a moment and ask yourself: Am I afraid of death because I won’t be able to do this anymore?
— Marcus Aurelius

9 hours - 2130/0630. 30 minutes total. PE: 10. 24 hours. 229/15.

CFFB - Cleans for Days - Nov 2

Power Clean 5×3 @ 90% of 3 RM from last Friday
160# would have been 90% of 175, but I did 165# here today.
16 mins.

- 2 mins -

Conditioning
Complete 8 rounds:
185 lbs Hang Power Clean – 3 reps
Sprint 40 yards
Rest 90 seconds between rounds
Post fastest rounds to comments.
Backyard, no 40 yard area, so I just subbed in chins. Cleans at 145#, Chins were 3's and 2's, strict. Rounds on 2.00, didn't do the work for speed.
Gotta wrap the thumbs with tape before doing this many cleans - I always tear between my knuckles there.
16 mins.

Cash out
Tabata Bag work.
9 mins.

9 hours - 2130/0630. 44 minutes total. PE: 8. 48 hours.

Week average:
P162g/C151/F124 : 27/25/47% 

CFFB - So Much Pull - Oct 24

Power Clean 3 RM
Last 3 RM was 185#. That was a no-go today.
3x135/145/155/165/175/1x 185
12 mins.

- 2 mins -

Conditioning
CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean @ 75% of 3 RM
Pull Ups
Post times to comments.

21.19. 131# is 75% of 175. Pull ups were the limiter here. Did kips.
 
8.5 - 1.5 hours - 2130/0600. 35 minutes total. PE: 9. 24 hours.

CFFB - Dead, Clean, Carry - Sept 12

Deadlift 7RM 
...was 245 today.
10x135/7x225/5x245//7x245/6x245
... I think I misunderstood the concept of working up to a 7RM.
13 mins.

- 3 mins -

10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans
One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.

The heaviest implements were 120# DBs, but they weren't budging for me. I used the 100's and they were just difficult enough. Cleans at 135#.
11 mins. 

Cash out: 2 rounds
Seated calf x12 @ 65
Standing calf @ 300 x10+
3 mins.

8 hours - 2230/0630. 31 minutes total. PE: 9. 24 hours. 224/14.

CFFB - Power Clean - Sept 10

Power Clean 5×3 @ 90% of 3 RM from Friday
I cut this down a bit, as Friday I just got up to 145 with Bryce taking it easy. 145 today was a good and manageable weight.
3x 135/ 3x 145/////
8 mins.

- 4 mins -

Complete 3 rounds of:
50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)
Rest 1 minute between rounds.

Used a 40# DB, not having done these. They became kinda DB swing snatches with a lockout at top. 15 reps left hand, then next round went right. 3rd round alternated 5 left/5 right for 10 reps each. No count (really need someone to count on this) but gamed it a bit and just shot for 15's throughout. 30ish on the Push ups, 5's on the BPUs.

8 hours - 2230/0630. 30 minutes total. PE: 9. 24 hours. 224/14.

H Push - July 30

Buy in
3x7-8 FtB
4 mins.

4x Power clean @ 135 x4-5's 
7 mins.

5 rounds, HT timer
Bench @ 225 x10/10/9/7/7
Underbar Horz pulls x10 
13 mins.

4 ex in/out curl @ 75  x10s
6 mins.
Still some tightness and pain in the crooks of the elbows, even at this weight.

7 hours - 2330/0630. 32 minutes total. PE: 7. 24 hours.

531 3b Clean - May 21

Buy in
4x however many (8's) Hang Power Clean @ 125 (65%), belted
7 mins.

531 Clean
Rx: 3x3 @ 130/150/170
... no problem.
8x 125 Squat clean
2 mins.

4 rounds, HT timer
DB recline presses x10 @ 65s
Underbar Horz pulls x10
11 mins.

8.5 hours - 2200/0630. 29 minutes total. PE: 6. 24 hours. 221/12.
P256g/C132/F221 : 29/15/56%, 2277 total cal, 1978 net   

531 3b Squat n' 3a Clean - Intimidated - Apr 30

Time to squat. Bouncing ahead in the schedule (which I've been ignoring during this last HT week, just so, since everything else is still enmired in week A) and wondering how this would play out based on my previous attempts at heavy squat days. Passed through the gym doors with a sense of trepidation and mission.
The good news: nothing felt heavy today, except for the 45's when handling them onto the bar ends, but the bar on my back? ...everything felt light. 
The bad news: Lindsay Varner was doing her partial presses on the Smith machine behind me all the way through today's session. I'm not usually a self-conscious person, but feeling the weight of her (projecting here, I'm aware) inner smirk made me simultaneously want to work elsewhere, and make certain that every rep was tea bagged and sharp. Intimidated? Yeah. Determined? Yeah, to prove something to someone - me first, and anyone who might be looking, only secondly.
Today I hit all my marks - something I didn't know if I was going to be able to do this whole cycle. Kudos to a week of HT/Volume work, and to the watchful eye of you're lifting like a girl.

Squat, in .35 on 2.40
Rx: 3x3 @ 225/255/285
10x95/10x160/10x205/3x225/3x255/3x285
12 mins.
BBB, same timer, no antagonist
4 @ 205 x10/9/8/7
... maybe a little heavy for the bar speed I'm looking for - I certainly didn't get the reps I wanted. Gotta throttle back a little on these (maybe 5% on all 4 weeks).
11 mins.

Assistance Cash out
4 rounds, in .30 on 1.15
RDL @ 135 x8's
Calves on the A-frame @ 6 x14-12
11 mins.

PM
531 Power Clean
Rx: 3x5 @125/140/160
BBB first: 5x10-8 @ 115 (60%)
5x125/3x165/3x165
17 mins.

Ca stuff
4 rounds, in .30 on 1.15
Overhead press @ 125 x10-8
Inside/outside ez curl @ 70 x10+
12 mins.

4 rounds, 1 min RI
Tricep press downs @ 90/125/150/165 x12+
Inside/outside ez curl @ 70 x10
9 mins,

8 hours - 2200/0600. 38 + 40 minutes total. PE: 9. 24 hours. 221/14.
P291g/C295/F163 : 31/31/38%, 3813 total cal, 3159 net - s'ok, hi-carb day

531 2c Clean - Mar 27

All the bars were taken up today, so juggled a bit. Started off feeling really cold and tight. Man, I'm anticipating deload week.

3 rounds, 45 sec RI
Hamstring curl x6-7  @125
Extensions x10 @180/195/210
5 mins. 

Standing Calf
4x10 @300
6 mins.

Clean
Rx: 531 @ 135/155/175
5x95/5x145/3x155/2x175
10 mins.
BBB, in .30 on 1.13
5's @ 165/155/145///
6 mins.

And I see today that my excel grid is hinky, which is why cleans day always felt so oppressively heavy. 70% isn't 165, it's only 130 based on the 531 90%, or 145 absolute.

8.5 hours - 2130/0600. 28 minutes total, PE: 7. 48 hours. 224/13.
P290g/C107/F146 : 40/15/45%, 2922 total cal, 2655 net 

531 2b Clean - Mar 11

Don't feel like it today? Just show up anyway.

Buy in
4x FtB 
6 mins.

BBB Cleans
4 rounds, in .30 on 1.13
Power Clean 5-6 @ 135# 
RDL @ 155# x10
11 mins.

531 
Rx: 3x3 @ 130/145/165
5x135/3x145/4x165
5 mins.

Cash out
4x10 Standing Calf @ 270
4x7-6 Hamstring curl @ 125
7 mins.

8.5 hours - 2200/0630. 31 minutes total, PE: 6. 24 hours. 223/12.
P287g/C52/F114 : 48/9/43%, 2442 total cal, 2132 net - here's a win

531 2a Weighted Pull n' Power Clean - Feb 21

Buy in
4x 5-8 FtB
4 mins.

531 Weighted Pulls (overhand)
Rx: 3x5 @ 15/17.5/20
Actual: 4 x15/// (DB - left the belt in the car, too lazy to go get it) 
4 mins.

BBB sets
Incline bench 185x8/205x8/7/6/185x 7(Might've been ring dips, might've been recline DB presses @ 70, but those weren't available)
More pulls @ 15# x4/3/3/3/2
13 mins.

PM - doubling down, maybe a mistake as tonight's crowd at the downtown BX was extra thick and douchey.

Buy in
5 rounds, 1 min RI
Hamstring curl x10-7 @130
Extensions x12 @ 195/210/225/240//
9 mins.
 
531 Clean
Rx: 3x5 @ 120/135/155
Actual: 5x 123 (junior bar)/5x 143/5x 153
8 mins.

BBB sets
5 rounds, Power clean x6's @143 (60%=140)
4 rounds, A-frame x12 @6.25
12 mins. 

BBB sets felt good - always a little pain in the right brachi during the 531 sets. Note to self, again: Do the BBB sets first.

7.5 hours - 2300/0630. 52 minutes total, PE: 7. 48 hours. 227/13.
P289g/C117/F141 : 40/16/44%, 2908 total cal, 2347 net 

531 1d Clean - Feb 7

Right to it.
Hang Power clean x7/8/8/9/9 @ 115
1 min RI
9 mins.

DB recline press
5 rounds, #7 down to #4 @ 65's, x10-7
1 min RI
9 mins.

Cable single pull downs @ 75/90//75
1 min RI
9 mins.

8 hours - 2230/0630. 28 minutes total, PE: 7. 24 hours. 227/15.
P300g/C172/F77 : 46/27/27%, 2801 total cal, 2575 net