2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2

As usual, a CrossFit WOD that looks easy, sounds easy, …but hurts like Hell by the 7th set.

175lbs.

Done.

10-12 rugged miles at Sweetwater Creek State Park with the Mad Mexican.

Done.

Yup. Nailed Fight Gone Bad this morning with my boy Vic’tah “The Mad Mexican” Zamudio.

First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action.

Fight Gone Bad

3 Rounds of 1 minute each of the following movements:

• Wall balls - 20lbs
• Sumo deadlift high-pulls - 75lbs
• Box jumps 20-inch box (I think V made us do 24″)
• Push press - 75lbs
• Row - for calories
  • no rower in my home gym, sub’d burpess, counted reps.

Victor: 212

Christian: 237

While its not a true FGB without the rower, the burpees made it much harder in my opinion, but I hate burpees.

Fight Gone Bad Explained

Coach Glassman explains the concepts behind this workout

www.youtube.com/watch?v=DC19O4cgvp4

J.T.

21-15-9 of:

• handstand push-ups
• ring dips
• push-ups

Sounds simple enough eh?

Ha.

5 HPUs in, I had to drop and continue in sets of 3-5

Dips I scaled to bar dips since I was training at the YMCA.

Push-ups? ok, I handled these with general ease but DID NOT do them to the new push-up standard.

Took me almost 20:00 - TOUGH!

Annie does JT back in the day

www.youtube.com/watch?v=NNJqQtxIJLo

I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It’s been awhile since we focused on them solely. It felt good.

WOD

3 – 3 – 3 – 3 – 3

• front squats

Results

After a good long warm up of:

• Oly lift warmup
• 1:10 handstand hold (against a wall)
• 15 pull-ups
• 15 push-ups
• 15 squats
• 3 x 5 progressive weight squats

we jumped into heavy (for us) front squats. Jay’s form is really good and mine continues to improve. I can get a bit deeper than Jay, but I think I suffer more “forward lean” than he does. Gotta keep working on the straight back – never let up.

• Jay: 135, 155, 145, 145, 145
• Christian: 155, 175, 165, 165, 165

Finished up with some easy back extensions for good measure.

I’m gonna blame the new little puppy in my house for making me a little tired today – that and I also run 30 minutes barefoot each morning {wink}

WOD

10 – 8 – 6 – 4 – 2

• Power cleans to…
• Push press

One movement. Not for time, but for form.

Results

Phew, there’s a lot of work of work being done when you power clean and then take the weight overhead. Jay’s and my form continue to improve. I wish I could get my chest out a little more in the bottom position, and I really want Jay to focus on that tight lumbar, but for the most part, we’re doing these lifts well.

• Jay: 65, 85, 95, 95, 105 lbs
• Christian: 95, 115, 135, 145, 155 lbs

155 overhead feels surprisingly easy for me right now – my weakness is in the hip drive.

WOD

10 – 8 – 6 – 4 – 2 (reps) of:

• deadlifts
• bench press

(no time for cleans – bummer)

Results

Good ol’ 10 minutes of 6.0 running, followed by Burgener warm-up and (2) 1-minute handstand holds got the blood flowing.

• deadlifts
  • Jay: 135, 135, 135, 135, 135
  • Christian: 135, 155, 185, 205, 235
• bench press
  • Jay: 135, 155, 160, 160, 155
  • Christian: 135, 155, 175, 195, 215

Jay’s deadlift is improving, but still shows signs of {slightly} rounding that back a little during the early part of the lift. I felt pretty good throughout the workout, paying close attention to keeping the bar close on the deads and arch properly on the press.

WOD

• shoulder press 1 x 1 x 1 x 1 x 1
• push press 3 x 3 x 3 x 3 x 3
• push jerk 5 x 5 x 5 x 5 x 5

Results

• shoulder press
  • Jay: 95 – 105 – 115 – 115 – 105
  • Christian: 135 – 135 – 145 – 135 – 145
• push press
  • Jay: 115 – 125 – 115* – 115 – 125
  • Christian: 145 – 155 – 165 – 175* – 165
• push jerk
  • Jay: 45 – 65 – 85 – 105 – 105
  • Christian: 45 – 65 – 85 – 105 – 125

Jay and I have the press and push press down well, but the jerk is new to him, and honestly, I’m not the greatest at it either, so there we focused on form vs. load. I’m pleased with both of efforts in the press and push press …and even the jerk training.

Shoulders=trashed.

WOD

21 squat cleans (but we did power cleans)
21 ring dips (but we did bar dips)
15 cleans
15 dips
9 cleans
9 dips

This WOD is is completed for time.

Jay: power cleans with 85lbs
Christian: power cleans with 115lbs

Results

Jay: 7:17
Christian: 9:14

Jay is very good at pushing movement (push-ups, dips), but needs to continue to work on form in the OLY lifts. Strong effort today.

I am horrible at dips, but getting better. It took me awhile to get through the cleans. They felt very heavy and my grip was weak. Form went crazy in the higher reps. Lots of work to do.

Tough week of CrossFit.

WOD – Fran

• 21 thrusters (men’s RX weight = 95lbs)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

Completed for time.

Results

Jay: x:xx
Christian: 8:35

Yeah, I know, slooooow – but there’s something that feels good about completing it as prescribed as opposed to scaling. Shows that improving again and getting back to where I was when I was heavier. It’s easier to be stronger when your body weight is heavier.

I had to break the first set of thrusters up 3 times. Same with 2nd set. Third round was broken into twos. Pull-ups were all over the place with hands sore as HELL from Angie yesterday.