LPO 35

WOD:

6 x 6 Front Squat @80kg - 6 Muscle Snatch, 4 Snatch Push Press, 4 OHS @45kg
(video)

6 x 6 Snatch High Pull @65kg - 4 Power Clean, 4 Push Press, 4 OH Lunge @60kg

4 x 6 Deadlift @110kg, 6 Box Jumps @24''

Connectivity Friday

Connectivity:

2 min double unders = 92

TGU 1-1-1-1
20kg-20kg bottom up (f-left arm)-24kg-32kg
       
PRACTICE handstands against the wall for 10 mins

Conditioning:

12-9-6 reps for TIME:
Toes-to-bar
Pendlay Row @70kg
Burpees over bar

6.49

rest 3-5 mins...

Row 2000m @sub 2.00/500m pace
7.46

CF Main 150123 (mod)

2 min double unders = 68 (bad day)
4 x 6 OH Lunges @ 20kg plate
2 skin the cats on rings

BBG

4 x 5 Deadlift @110kg

Conditioning

AMRAP for 12 mins:

Row 15 calories

10 box jumps @30''

5 Thrusters @60kg

145 reps    (4 rounds + 28 reps)

Then:

3 rds for QUALITY:

10 Barbell Russian twist @30kg (one end of bb rests on floor, plates on top end)

10 GHD Hip ext @10kg plate

Outlaw 2

2 min double under = 91

WOD:

BBG (Barbell Gymnastics)

5 x 5 Back Squat @70% 1RM - rest exactly 90 seconds

100kg     (140kg is prev 5RM but never squatted heavier)


Conditioning

3 rounds for TIME:

45 sec (accumulated) Hanging L-sit hold
15 Jumping back squats @65lb
15 Strict chest-to-ring pull-ups (in good hollow position)
15 Push press @95lb

14.58     (L-sit and pull-ups broken)

Outlaw Grace

2 min double under = 84

WOD:

EMOM for 7 mins:

3 Touch and go power clean and push jerk @80% 3RM
Not sure 3RM but did at 70kg


Conditioning:

10 muscle-ups (not full ext due to low rings)
1min rest
30 clean and push jerks @60kg (anyhow)
1 min rest
60 double unders

9.25    (1.16 after m-ups, 7.05 after cleans)

Back to Basics

2 min double unders = 93

WOD:

EMOM for 7 mins:

5 Power snatches @ 80% 5RM

50kg

Then did the CF baseline wod:

For TIME:

500m row  (1.35)

40 squats  

30 sit-ups

20 push-ups

10 push-ups

4.16

It's a good marker for conditioning but doesn't say a great deal about strength, arguably the most important of the physical competencies... Here’s how CrossFit interprets times (Male/Female):

3:45, 4:40 — Elite
4:30, 5:35 — Pro
5:15, 6:30 — Expert
6:15, 7:30 — Collegiate
7:15, 8:30 — Intermediate
8:15, 9:30 — Novice
9:15, 10:30 — Beginner
10:00, 11:00 — Cut-Off

Max Breath Hold Test

Following the David Blaine protocol in the Four Hour Body:

Prev best breath hold = +/- 2 min

WOD:
Deep breathing = 1 sec inhale, 1 sec hold, 10 sec exhale with tongue behind teeth
Purging = 1 sec inhale, forced exhale (as if blowing a toy boat across a pond)
Semi-purge breaths = somewhere between deep breathing and purging

1.30 deep breathing 
1.15 purging
1.30 breath hold (no more)
3 semi-purge breaths
1.30 deep breathing
1.30 purging
2.30 breath hold (no more)
3 semi-purge breaths
2.00 deep breathing
1.45 purging
Max breath hold  =  4.02

Parada de Mão

PRACTICE for 20 mins:

Tripod kick to push up / 45 / chest to wall
Press to handstand in straddle (floor and bench)
Hip touches in chest-to-wall handstand
Strict HSPU starting from freestanding headstand (back close to wall)


WOD:

3 x 3 Deadlift @110kg

For TIME (in pairs - Sam & Naty):
50 DB burpees @15kg

3.19  (5 sets of 5 reps each)

Linchpin

2 min double unders
79 reps

2 x 1 rope climbs

WOD:

4 rounds for TIME:
25 Wall ball shots @20lb
15 KB swings (overhead) @24kg
10 box jumps @30''

9.45

14.2 Revisited

Practice double unders
3 x 20 sec RKC "hardstyle" plank (elbows narrower than and forward of shoulders, quad lockout and max glute and ab contraction)

WOD: 
10 rounds not for time:
10 Russian KB swings @32kg
1 Get-up (alternating sides each round)
16kg-16kg(bottom up)-24kg-24kg-24kg

3 x 3 Deadlift @100kg

Then:

14.2 Open Workout:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

80 reps

(prev = 82)

Leme Legs

WOD:

Hike the 800m trail up the Morro do Leme with a 10 kg weight vest on... (Soon turned into 28kg when I had to put Ed on my shoulders!)

Freestyle Lifts 12

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 3

WOD:
Work through HSPU progressions as per weeks 1,2,3

Max back-to-wall kipping HSPU

20 reps

     

Work through Pistol progressions as per weeks 1,2,3

1 x 8 lunge with toe on ground  

1 x 8 lunge with pointed toe

1 x 6 lunge with back foot off ground (knee only)

1 x 5 candlestick roll 

1 x 5 candlestick roll to lunge

Max rolling pistols

15 reps each side (No muscle failure, just quality breaking down)

Then:

TABATA something else:

Tabata Pull-ups    8-8-8-8-6-6-6-6

Tabata Push-ups    8-8-8-8-8-8-6-6

Tabata Abmat sit-ups    10-10-10-10-10-10-9-8

Tabata Squat    20-20-20-20-20-20-18-17

TOTAL = 348 reps

Freestyle Lifts 11

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 2

WOD:

4 x by feel back-to-wall kipping HSPU (rest 45 sec)

8-8-8-8
     

Lunge variations (per side)

1 x 8 lunge with pointed toe each side

1 x 6 lunge with back foot off ground (knee only)

1 x 4 candlestick roll to lunge

4 x 4 Slow Plate  rolling pistols @5kg

Beginnings

WOD:

EMOM for 8 mins:
45kg Muscle snatch, 4 reps

Then: (no rest)

EMOM for 8 mins:
65kg Muscle clean, 4 reps

Freestyle Lifts 10

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 1

WOD:

4 x by feel Chest-to-wall kipping HSPU (rest 45 sec)

8-7-7-5
     

Lunge variations (per side)

1 x 8 lunge with pointed toe each side

1 x 8 lunge with back foot off ground (knee only)

1 x 4 candlestick roll to lunge

4 x 4 Plate pistols 

Muscle-up progressions on low rings 

1 x 4 Hip ext to sit-up w/ straight legs

1 x 4 Hip ext to sit up w/ knee bend

4 x 4 Dip balance

    

4 x by feel Hip-to-bar pull-ups w/ 60 sec rest 

(add a second kip/hip ext as in a muscle-up for the transition and less elbow flexion to pull hips to bar)

4-4-3-3 (hips not close though!)

Freestyle Lifts 9

Carl Paoli's Freestyle book 4 week gymnastics program: Week 3 Day 3

WOD:

4 x 6 Tripod kick to 45° (wall) 

      5 Plate Pistols (8kg KB) on each side on 8" step

4 x 3 Wall Climbs to 10 sec handstand hold

      5 Pistol to candlestick roll to lunge each side (pistol negative - lunge up)

    

Accumulate 3 mins in a hang (tree branches) 

     Add shoulder depressions (bilateral and unilateral) and one arm    hangs with hip touches

Didn't do the 4 sets of chest to bar pull-ups as no bar. Catch up this week...

Freestyle Lifts 8

Carl Paoli's Freestyle book 4 week gymnastics program: Week 3 Day 2

WOD:

4 x 6 Tripod kick to olympic plank (hands forward of shoulders)
      5 Box Pistols on each side on 8" step

4 x 30 sec handstand against wall
    

4 x 1 min Max high quality kipping pull-ups w/ 60 sec rest

15-15-15-15

3 x 6 Candlestick rolls

      Messed around with some rolling lunges and pistols

Accumulate 3 mins in a hang (tree branches) 

      3 x 10 bilateral shoulder girdle depressions

            10 unilateral shoulder girdle depressions (limit the swinging)

Iso Holds

WOD:

3 x 40 sec of following isometric holds

Doorway push-up (crucifix in doorway then use rhomboids to pull yourself through the doorway)

Top of push-up with serratus activation
Prone row
Wall sit
Glute bridge
Side plank

100 Day Challenge

Started a 100 day challenge 21 Dec - 31 Mar of 50 push-ups daily (among other non-conditioning related things) to work on this goat of mine for the Crossfit Open.

2/1

Have been doing sets of 10 or 20 throughout the day so far and today did 50 push-ups for time to compare with the end of the challenge

WOD:

50 push-ups = 2.05

First 30 were done in 40 sec then hit a big wall! That's why this is a goat!