3-31-15

3-31-15 from CrossFit MASS on Vimeo.

A. Power Snatch; build to 1RM
B. Push Press build to 1RM 3-2-1-1-1; rest 2min 
C. Step up BB FR Position -box above knee 5RM ea leg; rest as needed
D. BB UR Row @30X1; find 8RM; rest 1min 

+
500m Row for time
rest 90sec
500m Row for time

A. SA OH KB Squat 3RM per side; if mobility is issue rotate up to look at KB while squatting, come up on toes ONLY if you have too.
B. Squat Clean; build to 1RM
rest 4min
C.  90% of 1Rm complete as many rep possible in 5min
+

5rds EASY (HR 130-40)
1min Row
1min Abike
1min Bear Crawl
1min Skipping rope

test 1 day 5 3-30-15 from Joe Venuti on Vimeo.

Week 1 results

Day 1

A. 275 295, 300, 315
B. 30/6, 20/6, 25/6
   30# too hard for left leg, right was fine
   20# too easy for left
   25# Harder but doable even for the left leg
C. WT Prone Pull up; 20, 30, 40, 50, 60#
+
50 Strict Pull ups for time: 10:45

Day 2

A. 95, 135, 155, 185, 205f, 195, 200, 210
B. 185, 205, 25, 235f
C. 2/2 @20# (20 was really too heavy should have been 15#
D. 2mins see video

AD; 42 cal
rest 8-10min
AD; 42 cal

Day 3

Jogging    Hr 146, 150, 152, 154, 158
Bear Crawl Hr 145, 151, 155, 157, 160

Day 4

A. 205, 225, 275, 305f
B. 45/45 l/r
C. 40/40 l/r 45/45 7/8

Jackie: 8:12
I'd like to apologize for the thrusters. I had no idea the depth was that bad and that I miscounted until I watched the video just now. That's pretty embarrassing, sorry.

Day 5 - Active rest
Walked 45 minutes

30-45 min active rest; walk, hike, row, AD

Test 1 Day 4

3-27-15 from Joe Venuti on Vimeo.

A.  Front Squat; build to 1Rm
B. SA Semi Supinated DB Press; find 8RM/arm
C. SA DB Upright Row; find 8RM/arm
+
Jackie For time
1000m Row
50 Thrusters
30 Pull ups

good sleep last night 6 hour straight without waking, no chills only got up at 5 because I have to play catch up from yesterday and I know I can nap at acupuncture later

5 rounds MAP 10@ easy aerobic effort
1min Row
1min Airdyne
1min jog
60m Farmer carry  #70/h
1min Single Unders
1min Bear Crawl


wear HR monitor --record HR after jog & Bear Crawl each round

Woke once about 12:30 drift back off easily
Felt cold most of the night
Woke again around 3:30ish and it took me an hour or so to fall back asleep
Felt like garbage when I woke up, tingling scalp and stomach was off.

Did an hour of Chi Kung before breakfast
ELPC r1 3:40 & 3:31

Stomach and scalp calmed down shortly after breakfast

PowerClean from Joe Venuti on Vimeo.

OPEX Test1 Day 2 3:24:15 Bench from Joe Venuti on Vimeo.

powellraise from Joe Venuti on Vimeo.

Sorensen from Joe Venuti on Vimeo.

AD1 from Joe Venuti on Vimeo.

AD2 from Joe Venuti on Vimeo.

A.  Power Clean; build to 1RM --12min
B. Close Grip Bench Press; build to 1RM
C. Powell raise -using 10% of CGBP- amrap reps /arm
D. Sorenson Hold Test ( one warning then, terminate if shoulder dip below parallel from the floor
+
AD; 3min max Calories
rest 8-10min
AD; 3min max Calories

Touch Toes (side)
Standing Ext; (feet together, reach above head, soft knees, reach back far as possible-not losing balance)
Prone Strict pull up (back)-from hand to chin over bar
Prone Strict CTB (side)- from hang to sternum to bar
Strict push up (side)- elbows break 90 degree
Strict Dip (side)
Supine Single  Leg Hip Ext (side)-- in spine bridge, kick one leg out so you are in single support- do both legs
Side Bridge (front)--on elbow
+
Knee Flexion
Air Squat (side, front) x 5 reps
TGU; each side
forward Lunge x 2 ea side (front )
+
A. Back Squat; build to 1RM @ 30X1
B. Rear Single elevated Single Leg Squat (RFESS) @ 30X1; 6RM each leg x 3;rest 2min
C. WT Prone Pull up; find 1RM
+
50 Strict Pull ups for time

best night of sleep I have in a week.
Woke twice but managed to drift back off pretty easily

Did an hour of Chi Kung before breakfast
ELPC r1 3:40 & 3:31

OPEX test 1 day 1

225x5