TPSC Conjugate Crossfit Week 2 Day 5

Track Day
400m- 1:20
800m- 3:10
800m- 3:21
400m- 1:23
200m- :35

It's been a while since I've done a straight up track session, and judging by today it's probably something I should do more often.

TPSC Conjugate Crossfit Week 2 Day 4

15 OHS 95#
30 Pullups
10 OHS
20 Pullups
5 OHS
10 Pullups

5:28

OHS felt great, probably should have done more. Grip was fried from the gymnastics complex yesterday, so that really made the pullups tough.

TPSC Conjugate Crossfit Week 2 Day 3

Narrow-ish Floor Press 2rm- 155#
Bar Muscle-ups- 1 every :60 for 5:00
Tates Press- 3x15 25# dumbbells :45 between sets

3 times through Crossfit Gymnastic Bar Complex, resting ~:90 between rounds:
3 strict toes2bar passing through tuck position
3 ballups
3 kips
3 kipping toes2bar
3 strict leg lift toes2bar

TPSC Conjugate Crossfit Week 2 Day 2

2 rounds for time:
100 squats
20 PushJerks 120#

12:25

Haven't done either of these movements in a met-con in a while. The squats felt great, didn't have to pause or rest at all. As someone with weak pressing power, it made the jerks pretty spicy- sets of 5 the first round, sets of 4 the second round. I should definitely start going overhead more in met-cons because it is a glaring weakness.

TPSC Conjugate Crossfit Week 2 Day 1

Sumo Deadlift 2rm- 315
3 rounds not for time-
12 Glute Ham Raises
15 Situps
50m Farmer's Carry 75# DBs

Had trouble keeping my chest up on the Sumo pulls for some reason but still managed to move a decent weight. The farmer's carries were fun, haven't done those in a while.

TPSC Conjugate Crossfit Week 1 Day 5

5 rounds:
20 KB swings 24kg
12 Pistols, alternating legs
6 Ring Dips

11:35

Exertional headache popped up again end of 2nd rounds of swings. Dips went well for first ring dip wod, pistols unbroken, but the headache thing forced me to break up the swings 12-8 the last three rounds.

TPSC Conjugate Crossfit Week 1 Day 4

5 rounds:
5 Front Squats 135# taken from deck
10 Pullups
150m run

6:00

Keep getting exertional headaches on workouts. Besides that everything felt great on this, unbroken on everything except 4th round of pullups when hands slipped.

TPSC Conjugate Crossfit Week 1 Day 3

Shoulder press 1rm- 110
DB shoulder press- 3x15 at 22.5#
Tate's press- 3x12 20#
Muscle Snatch- 3x8 65#
L-Sit work on p-bars

TPSC Conjugate Crossfit Week 1 Day 2

10-1 Hang Power Clean #115
20 heavy rope double unders after each set

12:35

Heavy rope double-unders are way more difficult than I anticipated, especially paired with HPCs. Middle and upper back were fried after this. HPCs went great, unbroken on all sets.

TPSC Conjugate Crossfit Week 1 Day 1

High Bar Back Squat 1rm- 275#
Glute Ham Raises w/ 20pound bar- 3x12
Kipping Toes2Bar- 3x12
Weighted Box Jump 2x35# DB's to a 20" box- 3x3
Gymnastics Skills- Bar Muscle Ups 1 rep on the minute for 5 minutes, Forward Rolls 2x30 feet

Transition/Travel Week Day 4

The drive out was BRUTAL. Twelve hours on the road left me as sore as if I had full-on hit a workout. My upper body was still wrecked the last 3 workouts so I made up this take on 'Annie' given the equipment I had.

50-40-30-20-10
Situps
20 lunges before each set of situps

Time- 7:26

Fun little workout. Went unbroken on everything but still pretty wiped from traveling.

Transition/Travel Week Day 3

4 rounds:
450m run
10 Deadlifts 225
12 Dips

14:28

Super fun workout. Only the second time I've gone 225 for deads in a workout but went unbroken on all of these. Finally figured out how to kip my dips so those went well. Key on the running was technique and breath control.

Transition/Travel Week Day 2

50-35-20
Pullups
Burpees (Games standard- jump onto plates)

15:08

I severely underestimated this workout. The pullups went great, butterflied them all. The burpees were brutal, the Games standard really changes it. Way more taxing and slows cycle time down a lot. Definitely one of the toughest workouts I've done.

Transition/Travel Week Day 1

This week isn't going to be a full training week because I'm driving to Ohio for TPSC at Kenyon on Thursday. Today was probably my only strength day for the week. I've programmed through Wednesday, rest day for travel on Thursday, then I'll freestyle it Fri and Sat based on what equipment/time I have.

Clean and Jerk 1rm- 185, easy clean tough jerk

Oly Back Squat- 225x7

Handstand work- 3x:60 hold, set of 6 HSPU to an abmat

Glute-Ham Raises- 3x12

Conjugate Crossfit Test Week- Day 5

5 rounds:
2 rope climbs
4 tire flips
450m run (2 laps around gym parking lot)

15:00

Super fun workout. Was able to maintain same pace/effort level throughout. I used the rope climb technique Chris Spealler talked about in the main site video for the front squat/rope climb wod and was able to get up the 12 foot rope in about 2 pulls.

Conjugate Crossfit Test Week- Day 4

5 rounds:
5 Overhead Squat 110#
10 Toes2Bar
15 db hang squat cleans 30#
20 Double-Unders

Time- 15:08

First real grinder coming off CFFB. This was brutal. The DB cleans were by FAR the worst part, its real hard to keep them close to you and stay on your heels.

Conjugate Crossfit Test Week- Day 3

Pushpress 1 rep max- got 155 easy, made two tries at 175 and missed the lockout both times

Dips- 3x10

Wall walk- 3x5 (really challenging)

Pullups- 3x10