Thursday, June 30, 2016

Russian Swing/Goblet Squat Pyramid...

1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 - 144 reps each movement 

Russian Kettlebell Swings
Goblet Squats 
* 53kb bell

82 degrees at 79% humidity! ☀️🔥💪🏻

Monday, June 27, 2016

Shoulders/Traps...

Kettlebell Upright Row
53lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps

Cash Out: 
Kettlebell High Pull: 5x5 each side 





Sunday, June 26, 2016

Chest/Back Pyramids...

Kettlebell One-arm Floor Press
53lbs: 1-2-3-4-5-6-7-8-9-10
Explosive Push Ups: 9-8-7-6-5-4-3-2-1

Kettlebell One-arm Rows
53lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1



Saturday, June 25, 2016

Arm Pyramids..

1-2-3-4-5-6-7-6-5-4-3-2-1
Goblet Squat Curl
KB Tri-Extension 
49 reps on both. 

Cash out:
50 Russian KB Swings 
400M Suitcase Carry (200m each side)
* 53lblb KB for all movements. 


Thursday, June 23, 2016

Back Squat 100 Rep Pyramid...

Back Squat 
175lbs: 1-2-3-4-5-6-7-8-9-10
135lbs: 9-8-7-6-5-4-3-2-1

Cash Out:
Hang Power Cleans
135: 1-2-3-4-5-4-3-2-1 - 25 reps 

Monday, June 20, 2016

Shoulders/Traps - 100 Rep Pyramids

Hammer Strength Seated Press
140lbs: 1-2-3-4-5-6-7-8-9-10
110lbs: 9-8-7-6-5-4-3-2-1

Face Pulls 
120lbs: 1-2-3-4-5-6-7-8-9-10
100lbs: 9-8-7-6-5-4-3-2-1

Overhead Plate Raise
35lbs: 1-2-3-4-5-6-7-8-9-10
25lbs: 9-8-7-6-5-4-3-2-1

Sunday, June 19, 2016

Back/Chest - 100 Rep Pyramids...

Hammer Strength Bench Press
205lbs: 1-2-3-4-5-6-7-8-9-10
160lbs: 9-8-7-6-5-4-3-2-1

Neutral C2B Pull Ups 
18lbs: 1-2-3-4-5-6-7-8-9-10
BW:9-8-7-6-5-4-3-2-1

Brutal. 

Saturday, June 18, 2016

"Panther"...

For Time:
400m Run
10 Power Cleans 185
5 Rounds of Cindy
800m Run
5 Rounds of Cindy
10 Power Cleans 185
400m Run
 31:55 RX

It's hard to lift shit when you can't breathe!

One round of 'Cindy' is: 5 Pull-ups, 10 Push-ups, 15 Squats

Friday, June 17, 2016

Floor Press Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 with a 4-2-1 tempo @ 145lbs

Pressing from the floor reduces the contribution of elasticity and the stretch reflex. If you pause with your upper arms on the floor for a second or two at the start of each rep, you can reduce the contribution of the stretch reflex by as much as 90 percent. That's why most of us will be weaker pressing from the floor than we are when we press from a bench, even though the range of motion is shorter.

But by inhibiting the stretch reflex, you rely almost entirely on the actual contraction of the muscles during a floor press. The result is a more forceful contraction, and lots of gains in size and strength. In that sense, it's the upper-body equivalent of a deadlift. https://www.t-nation.com/training/tip-do-the-floor-press 


Arms - 4x8...

Close Grip BP - 185lbs - 4x8

Barbell Curls - 90lbs - 4x8 

Strict Rope Press Downs - 80lbs - 4x8
Rope Curls - 120lbs - 4x8

Cash Out:
Reverse 21s - 55lbs
Reverse Curls - 45lbs - 3x10

Monday, June 13, 2016

Taking three consecutive days off...


I have been pushing hard lately and just came off of five consecutive days of training with two doubles and four 100 rep pyramids. I plan on taking three consecutive days off to rest and recover.

Sunday, June 12, 2016

Push Jerk Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 115lbs - 100 reps 

Driveway WODs are the best! 



Shoulders - 4x8...

Hammer Strength SP - 145lbs

* finish with 90lbs for 10
Face Pulls - 130lbs
* finish with 100 for 10
Hammer Strength Shrugs - 5x10 - 310
* finish with 5@270, 5@180, 5@90
Kettlebell Upright Row - 5x10 - 45lbs
* finish with 5@40, 5@35, 5@30

Cash Out: OH Plate Raise - 25lbs - 3x15

* 4-0-1 tempo 

Saturday, June 11, 2016

Hang Power Clean Pyramids (155)

Two sets of: 1-2-3-4-5-4-3-2-1 - 50 reps 



Back/Chest - 4x8...

Hammer Strength Bench Press - 200lbs
* finish with 10 reps @ 160lbs

Neutral C2B Pull Ups - 12lbs
Explosive Ply Push Ups

Horizontal Cable Row - 150lbs
Low-to-High Cable Chest - 22.5lbs


* 4-0-1 tempo 


Cash Out: Farmers Walks - 50lb KBS - 10x100 feet 

Friday, June 10, 2016

Arms - 4x8...

Close Grip BP - 180lbs - 4x8

Barbell Curls - 85lbs - 4x8 

Strict Rope Press Downs - 70lbs - 4x8
Rope Curls - 110lbs - 4x8

Cash Out:
Reverse Curls - 45lbs - 5x10
KB Hammer Curls - 25lbs - 5x10
KB Crush Curl - 40lbs - 5x10

Thursday, June 9, 2016

Crazy Eights...

1600m Run - 8:41

-rest 5 minutes-
1200m Run - 6:44
-rest 4 minutes-
800m Run - 4:01
-rest 3 minutes-
400m Run - 1:42

Got faster with each interval. Very happy after lifting 54,625lbs yesterday. ALL LEGS. 

Wednesday, June 8, 2016

Sunday, June 5, 2016

Back/Chest - 4x8...

Hammer Strength Bench Press - 195lbs
* finish with 10 reps @ 155lbs

Neutral C2B Pull Ups 
Explosive Ply Push Ups

Horizontal Cable Row - 135lbs
Low-to-High Cable Chest - 40lbs 



* 4-0-1 tempo 

Saturday, June 4, 2016

Pennant CrossFit Inhouse Comp...

Workout #1, 8 minutes for all members to establish a heavy complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Me - 175
Danny - 175
Jackie - 105
455 total - 1st place 

Workout #2: AMRAP 10
15 Wallball Front Squats 20#
15 Wallball Thrusters 20#
15 Wallballs 20#
12 Step-ups 20"
12 Box Jumps 20"
12 Box Jumps 24"
9 Ring Rows 
9 Jumping Pull-ups
9 Pull-ups
6 Deadlifts 95
6 Cleans 95
6 Snatches 95

*Pick one partner to perform a movement in each progression. For example: partner 1 performs 15 wallball front squats then partner 2 performs 15 wallball thrusters then partner 3 performs 15 wallballs. Continue this sequence for the entire AMRAP 

2 rounds plus 34 reps - 1st place

Workout #3, For Time:

Round 1: 
10 Burpees  
50' Sprint 
15/12 Calorie Row
50' Walking Lunge
10 Kettlebell Swings 53/35
 
Round 2:
10 Burpees 
50' Sprint 
10/8 Calorie Row
50' Bear Crawl 
10 Kettlebell Swings 53/35
*Partner 1 completes Round 1, then partner 2, then partner 3. After all have completed Round 1, partner 2 completes Round 2, etc.

11:51 - 8th place out of 11. 

Friday, June 3, 2016

Arms/Shoulders - 4x8...

Close Grip BP - 175lbs - 4x8

Barbell Curls - 80lbs - 4x8 

Strict Rope Press Downs - 60lbs - 4x8
Rope Curls - 100lbs - 4x8

Hammer Strength Shrugs - 320lbs - 5x10
Kettlebell Upright Row - 45lbs - 5x10

Wednesday, June 1, 2016

"Death by Air Squat"...

Minute 1 -1 Air Squat
Minute 2 -2 Air Squats
Minute 3 -3 Air Squats
…until you run out of time or hit 20 minutes 
20 rounds - 220 air squats