Happy Halloween!

5 rds:
5 front squats (135#)
12 k2e
5 ring dips (assisted)
12 pistols

Time Cap: 12 minutes

Kenz Score: 12:03... lolz

Tuesday

Practice Fit Wars WOD with Faye:

500m row
40 wall balls (14#, 9')
30 box jumps (20")
20 g2o (75#)
10 c2b
20 g2
30 bjs
40 wbs
500m row

*Row practice after 

Monday

High Bar Back Squat: up to 205#

800m run
21 thrusters (65#)
21 hang power cleans (65#)
400m run
15 thrusters
15 hpc's
200m run
9 thrusters
9 hpcs's

Time: 14:08

Oly Class: Practice cleans (up to 135#)

Workouts Updated!!!!

Jeez I haven't blogged all week!!! A video of my snatch practice + a short jot about this week's workouts.



Tues: FitWars WOD 1 Practice: 3rds: 9 burpees, 6 cleans (135#), 3 cleans (135#)

Wed: Chipper WOD, Oly

Thurs: CAL partner WOD practice (OHS, Barbell Burpees, Run)

Fri: lifting at GOHS

Sat: rest

Sunday: hill sprints

Visit to CF Surf City... and some Oly Evening

Visited CF Surf City in Huntington Beach today, which was awesome.

Warm Up:
double unders, lunges, sit ups

Lift:
deadlift- up to 255lbs

WOD:
Diane: 21-15-9
deads (155#)
HSPUs (Kenz two mats)

Kenz: 7:06
*damn HSPUs :(



PM (back at CFTS):
Oly:
1. front squat: heavy single (145#)

2. snatch: work up to 80%x1x5 (I only went to 95#s bc of my shoulder)

3. clean and jerk: same as snatch.

4. front squat: work up to a heavy single (155#)

Thursday

Front Squats: up to ~ 155lbs

WOD:
9-15-21
Snatch @ (95lbs)
Box Jumps (20")

Kenz time: 10:54

C&J'ing

1 mile run (*took the last 4 days off of cardio/metcons, as I got a sinus infection Saturday night (I blame Cindy))

Coaching at CFTS :)

Oly:
Junkyard dogs/Burgner Warm Up
1. bar ski cleans: all from mid thigh. do not use straps. 3 reps total. work up to 75%x3x4
Kenz: 120lbs

2. clean pulls while standing on a 2" block: 90%x3, 95%x3 (use straps)
Kenz: 145lbs, 155lbs,

3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 100%x3, 100%+5 kg x 3.
Kenz: 175lbs

4. rack jerks behind neck: 2, 2, 1, 1, 1. 
Kenz: 85 x 2, 105 x 2, 125, 135, 145lbs 

5. 10 x 5 hallow rocks

And the anxiety is finally over!

The last FitWars qualifier WOD was my absolute least favorite CrossFit WOD... Cindy. Ew. Bodyweight. Ughhghghghhg. But, I powered through knowing that my friends at CFTS were warming up to do Grace for Barbells for Boobs, a way better cause than my ego.

Cindy:
AMRAP 20:
5 pull ups
10 push ups
15 squats

Kenz: 14 rds + 3 air squats

Qualifier WOD 3

Sore as hell this week (training overload), but I've got to get the last of the qualifiers for FitWars done. Awesome. 

Warm UP:
500m row: 1:53

WOD (from FitWars):
AMRAP 12:
10 thrusters (65lbs)
10 t2b's (fml)

Kenz: 7rds, 6 thrusters

My T2B's were RIDICULOUS. I really really need to work on my bar gymnastics. Clearly they haven't been programmed into my WODs lately. Lolz.

Humbled

Lifting at Coach B's is so humbling!!!

Front Squats: up to 85kg
Snatch Work: up to 50kg
Snatch Balance: up to 50kg
Front Squats to Jerk: up to 57.5kg

squatsquatsquatsquatsquat

Warm Up: double unders

WOD:
Tabata Rows
(20 on/10 off x 8, times 3)

Lift:
SQUATZ:
warm ups: 35lb, 65lb, 58lb
5 x 115
5 x 135
5 x 165
4 x 185

(I video taped my squats on the last few sets. It may have been the angle of the camera, but I think I was struggling with depth, which has never really been an issue for me before (thus I am concerned). I'm theorizing it has to do with my ankle still trying to recover, as the pistols yesterday were impossible; I am going to video my squats the next few weeks to keep an eye on the depth. THIS IS WHY YOU SHOULD ALWAYS DOCUMENT YOUR AWESOMENESS IN SQUATTING! you catch shit you didn't know you were doing)

Skillz: dead hang pull up practice with band

Warm Up: double unders

Lift:

3 deadlifts @ 70%

3 deadlifts @ 80%

3 deadlifts @ 90% (still feeling a bit weak, so I went up to 3 x 235lb)

WOD:

4/6/8  min AMRAP (1 min rest between)

15 KB swings 1.5 pood

10 hspu (2 mats)

15 k2e

10 pistol squats (only ~half way on my left foot because my ankle couldn't take it. Rx'd pistols on my right foot though :)) Kenz Score: 1 + 7 HSPUs/ 1 + 6 t2b/ 1 + 15 t2b

Mobility Work

Oly Class:

Snatch Work:

1. 3 reps at each position of 3 position snatch

2. 2 position snatch:

     70% 2 x 2

     75% 2 x 2

     78% 2 x 2

3. snatch pull from 2" blocks

     85% x 3

     90% x 3

4. snatch deadlifts on 2 " blocks (10 sec negative on last rep)

     95% x 3

     100% x 3

100 weighted sit ups (8lb ball)

More Qualifiers

Tonight I completed the second of four qualifiers for Fit Wars. It required picking up heavy shit and put it down, as many times as possible, within four minutes. Awesome.

WOD:
max ground to overhead (100lb) in 4 min

Kenz Score: 34

Cool Down:
1k row: 4:12

Shit I Suck At... Still

I don't understand why I like punishing myself, but today I did double unders, pull ups, and running. Oh, and I breathe like Bane from Batman because my asthma cannot handle this dry heat. #califoniaproblems ;)

Warm Up:

max double unders in 3 min: 125
pull up practice

WOD (from CFTS):

Run 1 mile

Row 1k

Run 1 mile

Kenz Time: 24:48 (ew, that's disgusting. Bane could have done it in half the time)

Oly:

1) 3 position clean, jerk last rep (from the floor)

@95lb x3 +1, @105lb x3 +1, @110lb x3+1

2) clean jerks

@135lb x3, @145lb x3

3) clean deadlift 

@155lb x3, @165lb x3

4) GHD sit ups (I scaled to 5 x 10 because it's been so long since I've been on a GHD machine!)

Fit Wars Qualifier

I'm entering Fit Wars with my friend Faye, as I'm a terrible person who has student loans and sees a competition with a cash prize. That's the only reason I need to enter. Horrible, I know. At least I can admit when I'm a sellout. It was originally a competition for the Marines (Faye was in the Marines, which gives her much more legitimacy than me). Today we did one of the qualifier WODs together. My lungs are DYING in this heat wave back in California! Oh the irony of leaving England for sunshine...

AMRAP 7:
An ascending ladder (i.e. 1, 1, then 2, 2, then 3,3...)
Deadlift (155lbs)
Box Jumps (20")

Kenz Score: 10rds + 5 deads
Faye Score: 11rds +5 deads