Lift

Snatch to 145lb

Half Isabel: 15 snatch at 60kg
Finished in 12:30

Half Grace heavy: 15 squat clean and jerk at 70kg
Finished in 9:30 (3:20, 3:25, 2:45)

Recovery, Bear Complex, Coaching

10min SMR/mobility
1mi assault bike in 3:45
30min SMR/mobility

Bear complex:
7x(hang power clean to front squat to push press to back squat to push press) at 40, 45, 50kg
5x(hang power clean to front squat to push press to back squat to push press) at 55kg

Coached a 2 hour practice, most of it on a quarter of a field. Again with the late time slot.

Lift

Snatch to 155, CJ to 185, back squat to 225

Half Grace:
15 power clean and jerk in 1:45

Isabel, Squat Jerk, Coaching

Isabel: 30 snatch 135lb for time
Completed in 7:59
Rounds of 10: 2:30, 2:30, 2:59
Compare to 11/1/14

Squat jerk: 3 at 45, 65, 75, 85, 95, 105, 115, 125, 135lb

2 hours coaching at Georgetown, mostly watching--first visit.

John Doe Crossfit

Rolled out to Primal for a workout with the John Doe boys.

2x10 medball throws per side
2x10 wall balls 20lb 10'
2x10 precision jumps

Miscellaneous sled pushes and other warmup stuff

10min partner AMRAP:
20 slam balls 30lb, 10 thrusters 75lb
Row for distance
Completed 3 rounds and 2315m cumulatively

I contributed maybe 1100m and had to break up the thrusters into sets of five after the first round. Immediately crashed after the workout and felt awful. Much better after I got some sugar and protein in me after biking home.

Better enough to go play a half hour of spikeball, then throw for another half hour in Malcolm X Park.

Lift

Snatch: 2 at 75, 95, 115, 125; 8x2 at 135; 2x2 at 145lb
Squat clean and jerk: 2 at 135, 145, 155, 165lb
Front squat: 2 at 135, 155; 5x2 at 175lb
Snatch grip Romanian deadlift: 3x5 at 175lb

Annie: 50-40-30-20-10 double-unders/abmat situps

Finished in 7:50

Lift, Breeze Practice

Snatch: 2 at 65, 95, 105, 115, 125lb
Half Isabel: 15 snatch 135lb in 6:40
Squat clean and jerk: 1 at 135, 145, 155lb
Half Grace: 15 power clean and jerk 165lb in 7:00
20min SMR

2 hour practice

Overhead Squats, Cardio, Mobility

20min mobility

Overhead squat: 5 at 75, 95, 105, 115, 125, 135, 145, 155lb
2km row in 7:29

30min mobility

3 rounds for time:
20 Russian kettlebell swings 70lb
20 box jumps 30"
Completed in 5:50
Rounds: 1:55, 2:00, 1:55
Compare to 10/29/12

Swings unbroken. Had more rest between the row and the WOD than the last time I did this workout, but I'm also coming off three days straight of conditioning instead of three straight days of rest. Overall, that's what I call progress.

Grace

Didn't have a lot of time, so I did a halfass warmup and then Grace:

30 clean and jerk for time at 60kg
Completed in 6:05

Diane, Pickup, Soccer

Snatch: 3x1 at 75, 115lb
Power clean and jerk: 3x1 at 145lb

Diane: 21-15-9 reps of:
Handstand pushups to 2 abmats
Deadlift 185lb
Completed in 6:00
Compare to 10/18/13

90min indoor pickup
60min soccer, won 1-0 vs the other black team

Lift, WOD

Snatch: 3 at 75, 95, 115
Hang snatch: 2 at 125, 130, 135, 140, 145; 1 at 150lb
Hang power clean: 2 at 155, 160, 165, 170, 175; 1 at 180lb
Front squat: 5 at 140, 145, 150, 155; 3 at 160lb
Military press: 5 at 95, 105; 3 at 115; 2 at 125lb

7 rounds for time:
5 hang power clean 125lb
15 pushups
Completed in 9:07
Compare to 8/11/11

Isabel

Isabel (scaled): 30 snatch for time 115lb
Finished in 4:05
10-rep splits: 0:50, 1:20, 1:55

Compare to 1/6/14

Back squat: 5 at 135, 155, 165, 175lb

Snatch pull: 3x5 at 135lb

Military press: 5 at 65, 75, 85, 95, 105, 115lb

Lift, Annie

500m row in 1:45
10min foam rolling

Snatch: 5 at 75; 3 at 115
Power clean and jerk: 3 at 135; 2 at 145; 1 at 155, 165, 175, 185, 195lb (PR)

Annie: 50-40-30-20-10 for time of:
Double-unders
Ab-mat situps
Completed in 8:15
Rounds: 2:20, 2:20, 1:45, 1:10, 0:40

The WOD was tough because the rope I used really sucked, lots of kinks. Happy with the 10lb clean and jerk PR, though. Hit it twice, with a lot of missed lifts in between.

Bear Complex

2mi recumbent biking in 5:00
15min foam rolling
2x10 kettlebell swings per arm 20kg

Bear complex: 1 round each at 65, 75, 85, 95, 105lb
7x(1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)

3x10 single leg hip extensions

Snatch, WOD, Extra

2.2mi recumbent biking in 6:30
20min foam rolling

Power snatch to squat snatch: 2 at 65, 86, 95, 105, 115, 125lb
3x1 power snatch 135lb, 3x1 power clean and push jerk 135lb
Military press: 5 at 95; 4 at 105; 3 at 115; 3 at 125lb

For time:
10 DB snatch 45lb per arm, alternating
20 kettlebell swings 20kg
20 burpees
20 kettlebell swings 20kg
10 DB snatch 45lb per arm, alternating
Completed in 4:20

20min muscle-up practice
2x25 GHD situps
3x15 single leg elevated hip thrust
Military press: 5 at 95; 4 at 105; 3 at 115lb

Oly, CrossFit Games 14.5

2mi recumbent biking in 7:00
15min foam rolling

Power snatch: 3 at 45, 65; 5 at 85, 95, 105lb
Squat clean and jerk: 2 at 135lb
Clean pull: 2x3 at 165lb

CrossFit Games 14.5:

21 thrusters 95lb

21 bar-facing burpees

18 thrusters 95lb

18 bar-facing burpees

15 thrusters 95lb

15 bar-facing burpees

12 thrusters 95lb

12 bar-facing burpees

9 thrusters 95lb

9 bar-facing burpees

6 thrusters 95lb

6 bar-facing burpees

3 thrusters 95lb

3 bar-facing burpees

Completed in 19:40

Rounds: 3:35, 4:05, 3:50, 3:25, 2:25, 1:35, 0:45

Oly, CrossFit Games 14.4, DCC Practice

1.65mi recumbent biking in 5:00
Power snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165, 170lb

CrossFit Games 14.4:
AMRAP 14:00 of:
60 calorie row (3:00)
50 toes to bar (2:40)
40 wall balls 20lb 10' (3:00)
30 power cleans 135lb (4:20)
20 muscle-ups
Completed 180 reps in 13:10, 0 muscle-ups

I hit 5 muscle-ups before the workout and was feeling confident, but with 50 seconds left I was only able to attempt three and couldn't get up and over on any of them.

4mi biking
20min throwing
30min warmup
3 hour practice
3mi biking

Mobility, Oly, Annie

30min mobility class

Snatch: 3 at 45, 65, 85; 2 at 100, 105, 110; 1 at 115, 120, 125, 130, 135lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 1 at 160lb

CrossFit "Annie": 50-40-30-20-10 reps of:
Double-unders
Situps
Completed in 7:40
Rounds: 2:20, 2:00, 1:30, 1:10, 0:40

Oly, CrossFit Games 14.3

1.5mi recumbent biking in 5:00
15min foam rolling
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105, 110lb
Squat clean and jerk: 2 at 135; 3 at 145; 2 at 150lb

CrossFit Games 14.3: AMRAP 8:00 of:
10 deadlift 135lb
15 box jumps 24"
15 deadlift 185lb
15 box jumps 24"
20 deadlift 225lb
15 box jumps 24"
2 deadlift 275lb
Completed 92 reps total

Got off the box with about a minute left but was only able to squeeze in two deads at 275. Heavy.

Bench press: 5 at 95, 115, 125, 135; 3 at 145, 155; 2 at 165; 8 at 135lb
3x10 dips
5km recumbent biking in 10:00

Oly, CrossFit Games 14.2

1.5mi recumbent biking  in 5:00
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

CrossFit Games 14.2:
From 0:00-3:00 2 rounds of:
10 overhead squats 95lb
10 chest-to-bar pullups
From 3:00-6:00 2 rounds of:
12 overhead squats 95lb
12 chest-to-bar pullups
Completed 77 reps

3x15 toes to bar
3x15 dip station leg lifts