The Bear

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Warm up:

50 Double unders

15 pullups

15 pushups

15 squats

3 rounds of Burgner warmup

Bear Complex

1 bear is 7 sets of the sequence: (without resting the bar on the floor)

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Did 5 rounds with a 3 minute rest per round.

1. 95#

2. 115#

3. 135#

4. 160# (failed)

5. 155#

Goal is to get 185#.

Abs:

10-20-30

Toes to Bar

Ab mat Situps

Rest Day....Why I Crossfit

I started working-out about 13 years ago, and have been in the fitness industry the past 11 years, and discovered Crossfit in 2007 (2 years ago). I wish i discovered Crossfit earlier, because its the only vehicle that has changed my overall health more than anything I’ve ever done the previous 11 years! Crossfit quickly whipped me into shape. i am able to do things that i never thought that i could ever do!

What is Crossfit? CrossFit is a strength and conditioning fitness methodology. Crossfit's goal is to create "the quintessential athlete", equal parts gymnast, Olympic weightlifter, and sprinter. Crossfit is not sport-specific and promotes broad and general overall physical fitness. Proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. CrossFit increases work capacity and speed in these domains by provoking neurological and hormonal adaptations across all metabolic pathways.

So why do i Crossfit? I Crossfit because its fun. Its fun knowing i gave it my all during any and all workouts. Its fun experiencing the thrill of victory. I love the workouts, the competition, and especially the community. Every affiliate that i have ever had the chance to visit, has always treated me like family.

So why do you Crossfit?

Hard Work

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WarmUP:

5 Rounds

5 Pullups

10 Pushups

15 Squats

Strength:

Thrusters:

7 sets of 1.

Got 185#, but my wrists took a real beating after.

Met Con: Courtesy of Crossfit Football.

4 Rounds

8 Snatches (185#)

250m Row

Time: 7:46

Abs:

50 GHD Situps

Row, Squat, Pullups

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CrossfitDC Class:

Warm Up:

2000m row in teams of 3. My Group was Zach, Mike, and myself. We each did about 750m, and i think we finished a little under 7 minutes.

Strength:

20 rep back squat

Warmed up with 135, and 185, and decided to use 225#. Felt way too easy, and i should have used at least 30 to 40 more pounds.

Met Con:

160 team pullups. Had Maiko H, and Brandon in my team.We finished in about 8 minutes.

Back to Basics

Training Day 1

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After a week off from the hopper, today was an easy day. Worked on rowing, deadlifts, glute-ham situps, and toes-to-bar.

Warm up:

500m row

This was an all out effort and i got a new PR: 1:26

Strength:

Deadlifts

1.1.1.1.1.1.1

After being really upset about my deadlifts at the hopper (450#), decided that i needed to work on my DL strength. On my last set i was able to pull 470# with a little struggle. Goal is still 500, but I'm getting a little closer.

Met Con:

30-20-10

Glute-ham situps

Toes to bar

Decided not to time myself, as I'm getting back into hard lifting and met-cons.

D-Day

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The Mid-Atlantic Hopper Challenge

What a great day. The first wod was a triplet.

21-15-9

Overhead Squats (95#)

Bastards*

Pushups

*burpee then hop over barbell s one rep and repeat

Time: 9:40

I know i could do this in under 9 minutes but the combo of bastards and pushups took a toll. The ohs were the easiest thing to do.

The second wod was a strength wod.

2 reps max Deadlifts

I pulled 450# and i knew i had at least 30 to 40 more pounds!! A little disappointed at myself about that. My one rep max is 485#, so i really don't know why i just tried 450#!!!!

I was in 13th place going into the last and final wod of the hopper. My goal was to make it into the top 10, and after looking at the other athletes performing the chipper, i knew if i finished under 8 minutes, i would make it to the top 10.

I was in 13th place going into the last and final wod of the hopper. My goal was to make it into the top 10, and after looking at the other athletes performing the chipper, i knew if i finished under 8 minutes, i would make it to the top 10.

Chipper WOD:

For Time:

30 Double Unders

7 Back Squats (135#)

30 GHD Situps

7 Snatches (135#)

30 Wall Balls (20#)

7 Push Jerk (135#)

30 Toes to Bar

Time: 8:33

I only messed up once on the double unders, the back squats, GHD situps, and snatches were a piece of cake. Wall Balls got the best of me. Push Jerks were not bad, but i had to drop the bar twice!!, but the toes to bar were impossible. My forearms were shot. I was going to try and do 10 at a time, but my arms wouldn't cooperate. I was only able to do 5 to 6 at a time and that really killed my time.

After the final tally i finished 21st out of 100 athletes.

I am really pleased with my performance but really disappointed with my deadlifts.

Looking forward to whatever the next competition is.

REST DAY

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2 more days!!

So after yesterday's tough class wod, today is a well needed rest day. In preparation for the Mid-Atlantic hopper, my body has taken a beating the last few months. Today the format was revealed. A total of three wod's will be the agenda. A strength (1-3 reps) for the first wod, the second will be either a couplet, or a triplet. And the final wod will be a chipper (7 exercises) with the reps being determined on that day.

After being really nervous this whole week, i have a new outcome for this weekend. Whatever happens, happens. Just want to see how far I've come in my fitness journey.

Training Day 111

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3 more days

CrossfitDC class:

4 rounds score total reps:
1 minute Thrusters (115#)
1 minute rest
1 minute Burpees
1 minute rest
1 minute Medball Situps (20#)
1 minute rest

Total reps: 216

Training Day 110

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5 more days to go

CrossfitDC Class

Worked on manual glute ham raises and strict barbell rows.

met con:

Team workout: 3 people working at any given time (per team), complete in order:
150 Knees to Elbows
200 Push Press (M@ 95/ W@65)
250 Pushups
300 PVC OHS

Time: 11:35

Training Day 109

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8 more days until the Mid-Atlantic hopper

CrossfitDC class

Warm up:

30 Squats

20 Pushups

10 Burpees

WOD

AMRAP in 20 minutes

15 KB Swings (32k)

Bear crawl 100 feet

30 Double Unders

Sprint 300 feet

Total Rounds: 6

Training Day 108

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CrossfitDC Class:

10 more days

AMRAP in 6 minutes

3 POWER CLEANS
3 THRUSTERS
3 STEP UPS EACH LEG

Used 135#

Total rounds: 5

Was shooting for 6 rounds, but the wod was a really tough.

Training Day 107

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CrossfitDC Class:

16 more days to go.

3 lengths walking lunge w/ plate overhead (45#)
50 Ball Slams
30 Tire Flips
30 Turkish Getups (45#)
30 SandBag Clean and Step Up (30k)
30 Assisted Handstand Pushups

Good fun class.