Life and the Will to Live It

5.30.12 - Strength Day 39

Dynamic Warm-up

Olympic Lifting: Snatch

20-Minutes to establish a 3 Pull Snatch 1-RM.  I worked up to 140# and that was good enough.  I didn’t have more in me.  Was still impressed.

Strength: Bench

150# x 5
170# x 3
190# x 5

WOD:

12-Minute AMRAP of:
5 DB Hang Power Clean and Jerk, 45#
7 Toes-To-Bar
9 Box Jumps
Total: 9 complete rounds 

Cash-Out:

5-minute row
Distance: 1051 meters

Notes:
- Great day.  Getting excited for the Snatch.
- I am now employed by Wodify. 

5.29.12 - Strength Day 38

Modified Everett Warm-up

Olympic Lifting: Clean and Jerk

7 x 1 @ 205#, rest 60-80 seconds between reps.

Strength: Press

110# x 5
125# x 3
140# x 3

Cash-Out:

4 Rounds of:
Max Double-Unders
30-Seconds Rest
Totals: 50, 35, 51, 65

Notes:
- Clean and Jerk was hard but great.
- Press is still slowly moving up the ladder.
- Need 100 unbroken double-unders for sets.  Practice everyday 

5.28.12

Warm-Up

Olympic Lifting:  8-Minutes to find 1-RM Snatch 

This was a quick way to reach a 1-RM for Snatch.  My lifts went 135#, 155#, 165#(f), and 165#(f).  The last two attempts at 165# were good I just didn’t get under the bar fast enough and had the weight a little in front.  I can’t wait to try this lift again in a few days.  

Olympic Lifting:  Snatch Pulls 

I kept 165# on the bar and did 3 rounds of Snatch Pulls.  1 round = (2 from ground, 2 from hang)

WOD: Murph

 For Time:
1-Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1-Mile Run
Time: 56:00

I wore a 22# weight vest for this and did everything in order.  It was a rough day with the heat and long weekend so I had very little rest.  I really love the workout and I know I’ll do even better next time.

Cheers to Murph.  R.I.P.

Notes:
- Back on track on Tuesday.
- Amazing weekend. 

5.24.12 - 5.28.12

Thursday - Rest Day

Got tattooed on the drive up to CrossFit Reebok HQ, I’ll post a picture of it later.  Long drive but I had a friend with me that made for great company.

Friday - CrossFit Regionals Day 1

Set up Wodify booth (www.wodify.com) and pretty much worked it and watched a bunch of people work out.  It was a gorgeous day and Reebok HQ is an amazing campus.  Highlights of Day 1 were some amazing Diane times and watching girls and guys beast hang power cleans.  They ran spectator WODS all weekend so I was able to get some work in as well.

WOD: Diane

21-15-9
Deadlifts, 225#
Handstand Push-Ups
Time: 4:50

*No sleep or food when I attempted it.  Was just trying to get a workout in and was no repped quite a bit for I don’t even know why.

Saturday - CrossFit Regional Day 2 

Another amazing day for Wodify and all the athletes competing.  Some gnarly workouts that were brutal. 

WOD: Fran

21-15-9
Thrusters, 95#
Pull-Ups
Time: 3:40 

I will do Fran under 3:30 next time.

Sunday - CrossFit Regional Day 3

 The last day of regionals had more good tidings for Wodify and a 265# Snatch by Spencer Hendel.  It was an amazing day and weekend spent with some amazing people.

WOD: Grace

30 Ground-To-Overhead, 135#
Time: 3:11 

Notes:
- No PRs but kind of close.  
- Drank quite a bit.
- Had an amazing time and have some new amazing friends. 

Tonight, I will be leaving for the CrossFit North East Regional. Expect some pictures being posted and what not from me.  I have my Kettlebell and Jump Rope so I’ll get some sort of WOD in while I’m there.  If you are a CrossFitter and follow my blog please stop by and say hi to me.  I’ll be working at the WODify booth all weekend.  My name is Jon.  I look like I do in the pictures on my blog except with a larger beard right now(Go Devils!).
                                    

5.23.12 - Strength Day 37

Everett Warm-Up

Olympic Lifts:

7 x 1 3 Position Snatch, all done @ 95#.  This is a new movement to me so I didn’t go crazy.  Everything felt good so went for a 1-RM.

Snatch - 1RM

I found a new Snatch 1-RM of 160#.  A new PR.  I was excited.

Strength: Deadlift

240# x 5
275# x 3
305# x 9

WOD:

10-Minute AMRAP of:
250m Row
5 Power Cleans, 135#
7 Toes-To-Bars
Total: 5 complete rounds

Notes:
- Great working day.
- Snatches felt amazing 165# here I come!  Video of my 150# will come later I didn’t record the others.
- Competing June 23rd.  Excited. 

5.22.12 - Strength Day 36

Everettesque Warm-up

Strength: Back Squat

215# x 5
245# x 3
275# x 7

Strength: Bench Press

140# x 5
160# x 3
180# x 9 (no spot, was easy)

WOD: Retest of some skills

I retested some skills today that were done before the 30 Day Paleo Challenge.  The Squat was supposed to be by ten but I just followed my strength program.

Strict Pull-ups: 24
Burpees in 60 seconds (with Speal Bar touch (about 8 inches above reach): 29 

Oly Lifts: Clean and Jerk 5 x 2

Did my Clean and Jerk at 180# for a 5 x 2.  Was smooth. 

Notes:
- Good time today.  Need a WOD tomorrow.
- Weight belt helped keep tight.