Turkey Bowl

Early morning drive to Bridgeport, Connecticut for a one-day tournament, I picked up with Gender Bias. It's a group of friends from Cranford/Ramapo that had attended the tournament for a few years running, always in the noncompetitive division, and this year I joined them along with a few other ringers. We wound up running the table in near-blowouts against teams that were either legitimately noncompetitive or competitive and drunk. To be fair, we also made a run after the first round to pick up Fireball whiskey to go with the hot apple cider provided by the TD, and many cups were had all around. It was a fun day, not super cold (though mostly due to the whiskey, I'm thinking) and it was good to run around without any pressure, playing with friends and new friends. We won a framed picture of the Frisbie's Pie truck, which supposedly posted up just a short distance from the fields way back in the day. Super tired during the ride home but definitely a solid day of fun ultimate.

CF908, Alumni Game

Home for Thanksgiving, so I rolled through Crossfit 908 for a workout.

EMOM 10:
1 power clean, 1 hang power clean, 1 front squat
--2 at 105, 115, 125, 135, 145lb

5 rounds for reps:
1:00 slam ball 50lb
1:00 wall ball 20lb
1:00 rest
Total: 86 slam ball, 97 wall ball, 183 reps total
Rounds: 18/22, 18/20, 16/18, 16/18, 18/19

150m waiter walk per arm (45lb kettlebell overhead)

2 hours ultimate: alumni vs current high school players, then pickup

Oly, Push Jerk, Deadlift

Snatch: 5 at 45, 65; 3 at 95, 105; 10x1 at 115lb
Power clean: 3 at 135, 2 at 145; 10x1 at 155lb
Push jerk: 3 at 95, 115, 125; 5x3 at 135lb
Deadlift: 3 at 185, 205, 225, 245, 265, 225lb
3x15 ab wheel roll-outs

I skipped the 110/150 week for snatch/clean. Cleans at 155 were tough at first, but towards the end I got a few really good pulls in with lower catches, so that's some progress toward where my clean actually should be.

Front Squat, Bench Press

Overhead squat: 4 at 95, 115lb
Front squat: 4 at 135; 5x4 at 145lb
Bench press: 4 at 95, 115, 125, 135, 145, 155lb
4x7 dips

Book Dive

3 games of low-level ultimate, then sat out the fourth with a tweaked calf after banging it up on a defensive layout bid.

Grace

Grace: 30 clean and jerk for time 135lb
Completed in 5:50
10 rep splits: 1:28, 1:58, 2:22
Compare to 6/13/12

4x(5 HSPU with band assist, 25 DUs)

Pullups

Warmup, snatch form work

5 muscle-ups

Pullups at +20lb: 7, 7, 5

Back Squat, Press

Warmup, snatch form work*
5 overhead squat 95, 5 front squat 115lb
Back squat: 5 at 135, 155; 5x5 at 165lb
Military press: 5 at 65, 85; 5x5 at 100lb

The oly coach suggested that I shorten up my snatch grip, that a closer grip and more shoulder rotation would make for more stability in the catch. It doesn't quite feel natural, but that might just be a lack of flexibility or me not being used to it, so I'll keep playing around with it and see.

Oly, IR Track Workout

Power snatch: 12x1 at 105lb
Power clean: 12x1 at 145lb

Annie: 50-40-30-20-10 for time:
Double-unders
Situps
Completed in 7:32
Rounds: 2:15, 2:05, 1:30, 1:08, 0:34

3 rounds of: 400m run, 1:15 rest, 4x(200m run, 0:45 rest)
Round 1: 1:13, 0:32, 0:34, 0:34, 0:34
Round 2: 1:18, 0:33, 0:35, 0:33, 0:34
Round 3: 1:17, 0:35, 0:35, 0:36, 0:34

Hang Snatch, Hang Clean, Bench

Hang snatch: 4 at 65, 75, 85, 95lb
5x1 hang snatch from blocks at 105lb
Hang clean: 4 at 115, 120, 125, 130, 135lb
Bench press: 5 at 95; 5x5 at 135lb

Split Jerk, Fran

Split jerk: 4 at 85, 105, 125, 135, 135, 135, 135, 135lb

Fran: 21-15-9 for time:
Thrusters 95lb
Pullups
Completed in 7:12
Rounds: 2:32, 2:50, 1:50
Compare to 9/29/12 and 12/6/11

Recovery

Warmup, foam roll
5 snatch 65, 5 squat clean 95lb
90min tennis

Deadlift, Pullup, Muscle Snatch

Deadlift: 5 at 185, 205, 225, 245, 245
Pullups: 4 at BW, +5, +10, +15, +20, +25, +25, +25lb
Muscle snatch: 5x3 at 80lb
4x10 GHD extensions

Went to the track to do 3x3x400m but it was closed for a football game. Plan is now to make it up on Saturday, shifting around some of my workouts to accommodate the change.

Oly, Squats, Presses, Soccer

12x1 snatch 100lb
12x1 power clean 135lb
5x3 front squat 150lb
4x3 military press 110lb

60min soccer

Hill Sprints

30 inverted rows

3 rounds:
(200m uphill 75%
200m jog
200m uphill 85%
200m jog
200m strides uphill
200m jog
200m hill sprint 95%
200m walk)

Elizabeth

21-15-9 for time:
Power clean 135lb
Ring dip
Completed in 8:18
Rounds: 3:30, 3:02, 1:46

Oly, IR Track Workout, Yoga

Hang snatch (from blocks): 3 at 65, 80, 95; 5x3 at 105lb
Hang power clean: 3 at 115, 125, 135; 5x3 at 145lb

1.5mi biking uphill

3x400m: 1:18, 1:16, 1:16
3:30 rest
3x400m: 1:20, 1:17, 1:19
3:30 rest
3x400m: 1:20, 1:19, 1:18

75min intermediate yoga

1mi biking uphill

Push Jerk, Jackie, Core, Ultimate

Power clean to 2 push jerk: 1 at 95, 115, 135; 5 at 155lb

Jackie: 1000m row, 50 thrusters 45lb, 30 pullups for time:
Completed in 9:45
Row in 3:45, thrusters in 4:00, pullups in 2:00

2.5mi biking uphill

3x10 ab wheel roll-outs
3x10 GHD situps

90min ultimate, it was the last game of Greg's league and he called me up to replace some injured dudes. I threw some goals and broke the mark but the level of play wasn't very high. I was the first option upline dump cut after a redzone timeout, caught the game-winning goal from Greg, that was fun. Especially because we rolled the only undefeated team in the league. Most of my hucks were to Greg, as well--I had hit him with a line drive flick to get him to the redzone that last point, and also put up a bunch of saucy flicks he came down with despite pressure. I had two or three bombs to ladies, but they were either misread or too close to the sideline for me to call it their fault, would've taken a solid play to keep it in. Either way it was fun to get out and run around, we'll see if they let me play in playoffs.

2.3mi biking uphill

Oly, Tennis, Soccer, Yo-Yo Test

Snatch: 3 at 65, 15x1 at 95lb
Power clean: 5x3 at 125lb

60min tennis
60min soccer

Yo-Yo Intermittent Recovery Test Level 2:
Level 15 reached (600m)

Krafttests

15 strict pullups
30 pushups unbroken
10 chinups
1km row in 4:30 (2:05, 2:25)
Bench press: 3 at 135, 145; 2x2 at 155lb

Woke up in the middle of the night with a severe calf cramp between Saturday and Sunday, and it hasn't resolved itself yet so I took it easy today. Hopefully it heals up so I can hit it hard the rest of the week, IR training is kicking off. The pullups/chinups/pushups were max consecutive strict, getting a baseline for preseason.