Hang Squat Cleans OTM

AM Training

Day 2 - "Open the Hips"
50 Air Squats (for depth not time)
3 rounds of 
1 Minute Squat Hold
1 Minute Rest


PM Training
2 Hang Squat Cleans - OTM
95x2
105x2
115x2
125x2
135x2
145x2
155x2
165x2
175x2

Cash Out: Double Under Practice

"Nooner"...

50 Air Squats (for depth not time)

Cash Out: 
3 rounds of:

• 1 Minute Squat Hold
• 2 Minute Rest In Between Rounds

Anyone that knows me understands that my mobility is horrible. I drive 600-800 miles a week for work but - NO EXCUSES! I am going to hammer mobility like it is my job going forward in an effort to move more efficiently.

I need to do this multiple times a week if not DAILY!

Why work movement and mobility? Below is some great information from Kelly Starrett and CrossFit Rockwall.

Movement & Mobility

Thanks to Kelly Starrett for sharing much of this great info with us at his Movement &; Mobility Seminar!

CrossFit can be a spotlight for your weaknesses. The programming can exploit your tight hips, lack of shoulder mobility, and all your other muscle/joint/connective tissues/motor control imbalances. That's the bad news. The good news is, you can fix 80% of it on your own with a few simple tools!

Why should you fix it?

• You will increase your work capacity. This means you'll be faster and stronger! Your "Fran" time will improve. You'll PR on all your lifts. You'll start kicking butt even more than you already are.
• You can express great technique. If your shoulders are tight, you're overhead squat technique suffers. If your hamstrings are tight, it's hard for you to get in a solid position for your deadlift.
• You will go a long way towards preventing injury and resolving current injuries. Anyone that is, or has been, injured knows how frustrating it is to not be able to do the workouts as prescribed. It's no fun, and you want to get back to where you were as quickly as possible.
• You will be well above the line of suck. The "line of suck" is horizontal line that you definitely want to be above. Above the line is good. Below the line sucks. And the further above the line you are, the better your life is, the better your workouts are, and the more buffer you have to coming anywhere near the line.
• Flexibility/Mobility has the greatest potential to limit all other physical capacities. We focus on 10 General Physical Skills in CrossFit. If flexibility is your weak link, all of the 9 other skills will be hampered.
• If you want to be at your best for every workout, it's essential that you constantly and consistently maintain your flexibility and mobility

Via - CrossFit Rockwall

‎"Preggo Monster"...

3 rounds of:

7 Kettlebell Swings (70)

3 Deadlifts (315)

13 Ball Slams (20)

5:25

Rx was 6 Rounds but felt lower back tighten up so I pulled the plug after 3. 

Cash Out: "Morning Sickness" - 1 Minute Max Calorie Row - 25 (tied PR). 

Had damper too low. Will try it on 9 or 10 next time. 

Shoreline CrossFit Masters Competition...

WOD #1:
Ground-To-Overhead + "Tie Breaker" - Max Calories Row

Men's Weights: 115-135-155-175-195-205-215-225-235-245-255-265-275-285-295

Clean - 235# (10 PR)
Jerk - 225 (30# PR)
16 calories on 30 second row

Was in 17th place out of 47 athletes after WOD 1.

Rules: Once an athletes fails or completes the ladder they will rest the remainder of that minute, at the start of the next minute, there's a 30 second max calorie row as a tie breaker. Each calorie is worth .01 points (for example 100.15).

Note: Athletes can have as many G2O attempts as possible within the minute. They can use any remaining time to sit and set up their rower.

Scoring System: each station is worth 10 points. We will give 1/2 credit (5 points ) for those hit the clean, but fail at the jerk portion. You will not receive credit for additional cleans.

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WOD #2:
AFAHP or 8 Min Time Cap:
400 Meter Run
25 KB Swings
25 Burpees to Target (2012 Open Standards)
25 KB Swings
25 Burpees to Target (Rings set 6" inches above reach)

Age Divisions: 40-44 (53/35)

7:47 

I was at 5:45 when I started the final burpees and had a shot at sub 7:00 but imploded. Overall very happy with my effort. I tried this WOD last week and only got 88 reps in the 8 minutes so it was a success!

Was in 21st place out of 47 athletes after WOD 2.

Scoring System: any reps not completed will be added to your score at the end of the workout. Your score will be 8 mins + 1 sec per rep for each movement not completed. (e.g. 8 mins + 25 reps = 8.25 as your score)

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There was a 4+ hour wait between when I finished WOD 1 and Started WOD2. We got to the box at 8am. I finished WOD 1 around 11:30am and did not start WOD 2 until 3:40 PM. We decided to leave around 5pm because of family commitments and did not complete WOD 3. The event did not end till almost 8pm. 

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WOD #3:
10 min AMRAP of:
3-6-9-12-15-infinity...
Hang Squat Cleans
HR Push Ups (2011 Open Standards)
Box Jumps (Step Ups/Downs Allowed)

Age Divisions: 40-44 (115/80) (24/20)

Scoring System: Each rep is worth one point. Complete as much work as possible in the allotted time.

Competition Scoring and Ranking: We will be using the CrossFit Games scoring standards- lowest score after 3 events wins. (e.g. 1 place =1 point, 2nd place =2 points, etc...)

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I finished in 30th place out of 47 athletes even after taking a zero on WOD 3. 

Overall it was a great experience and I thought the judging was excellent. In my opinion they should have capped the entries at 100 or 125 to keep it manageable or tweaked the WODs a bit (maybe have athletes jump onto a 45# plate instead of using the ring which limited the heats to 12 athletes at  a time) to enable more athletes to compete at the same time. That being said 200+ athletes is a great turnout and they did their best to keep the competition running smoothly.



Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective. - Chris Spealler

1RM Box Squat & "Catapult"...

1RM Box Squat - 305# (20# below PR)
"Catapult"
9-7-5 of:
Box Squats (115)
Bar Muscle Ups
9:07

Legs were smoked fom the Pistols in Mary yesterday so I scaled the original 9-7-5 reps @ 225# to 155# box squats from the floor. Got 7 consecutive first set. Pumped after 105 Pull Ups yesterday.

Time to easy back as I head into this weekends Masters Competition.


I did this WOD on  Wednesday, May 30, 2012 as follows:

"Catapult"...

9-7-5 of:

 * Back Squat (off rack - 225)

* Bar Muscle Ups

16:23 Rx

Bar Muscle Ups went CONSIDERABLY better this time!

“Mary”...

As many rounds as possible in 20 minutes:

5 Handstand Push Ups
10 Single-Legged Sqauts 
15 Pull Ups

7 rounds plus 6 reps

(Scaled Pistols to holding handle on GHD)

Mary is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed for women). The workout first appeared on the site 30 October 2004, but did not appear as a named workout until 19 January 2005.

"Shoreline CF Masters WOD #2"...

AMRAP 8:

400M Row

25 KBS (53)

25 Burpees to Target (6" above hand)

25 KBS (53)

25 Burpees to Target

88 reps

Pretty happy. The actual WOD has a 400M Run but it's snowing out. Doing that after rowing SUCKED!

"5K Row"...

22:30

2:15 Pace

1:48 PR!

"Death By 10 Meters"...

Two cones will be set up 10 meters apart from one another- the 1st min. you will run 1 10 meter, the 2nd min. you will run 2 10 meters (from 1st cone to 2nd cone and back) and so forth until you cannot complete the appropriate 10 meters in the allotted time.

15 Rounds plus 150 meters. Did it solo. Tough one. 

I HATE running but I LOVE sprinting!

“Joseph Slattery”…

3 Rounds for Time (3 Kids) 

13 Handstand Push Ups (Engine 13)

15 Kettlebell Swings (70) (# Years on Dept)

27 Wall Balls  (Died on Jan 27)

47 Abmat Sit Ups ( Age 47)

23:06 Rx

Last round of Abmat Sit Ups Unbroken - minor mental victory. Half of time spent on the bane of my CF existence....Wall Balls.

"Finding Nemo"...

‎"Finding Nemo"

AMRAP 10:

3 Front Squats (95)

6 Push Ups

9 Box Jumps (24)

8 Rounds + 2 reps

* Rx was 135 squat cleans. Lower back is bothering me. Did FS from the rack. 

Then shoveled second set of stairs at box. Double WOD. 

Overhead Squats - 7x5...

75x5

95x5

115x5

135x5

155x5

165x5

175x4



Muscles used in the OHS. I would argue that the abs and obliques need to be added to this chart!

"Iron Soul"...

30-20-10 reps of:

Kettlebell Snatch (53)

Ring Dips

7:55 Rx

"Shoreline CrossFit Masters WOD #1"...

Ground-To-Overhead + "Tie Breaker" (Max Calories Row)

Men's Weights: 115-135-155-175-195-205-215-225-235-245-255-265-275-285-295

Rules: Once an athletes fails or completes the ladder they will rest the remainder of that minute, at the start of the next minute, there's a one minute max calorie row as a tie breaker. Each calorie is worth .01 points (for example 100.15).

Note: Athletes can have as many G2O attempts as possible within the minute. They can use any remaining time to sit and set up their rower.

Scoring System: each station is worth 10 points. We will give 1/2 credit (5 points ) for those hit the clean, but fail at the jerk portion. You will not receive credit for additional cleans.

Cleaned 195# but failed on Jerk.
25 Calories on the Row

(Pretty happy considering my training this week and skiing yesterday. Need to get to the 215# bar!)

Cash Out: 44 Birthday Burpees

Max 500M Row & Bench Press 8x3...

Max 500M Row - 135.4 (PR of 0.9)

Bench Press 8x3

185x3

190x3

195x3

200x3

205x3

210x3

215x3

225x3