Tuesday, December 30, 2014 and Wednesday, December 31, 2014

Tuesday

A
3 attempts to find max pronated grip C2B pullup

Result: 16 / 14 / 17

Really need to work on my ability to string reps together. I hung on to the bar for a very, very long time. The biggest problem I think is pushing away from the bar and keeping my shoulders active while at the bottom. I go limp...giggity.

B
Weighted Supinated Pullup - find heavy triple in 5 sets

Result: 35# / 44# / 53x / 53# / 55x

C
3 x 400m run @ 95% threshold + AMRAP strict HSPU - rest 2 min

Results - 1:27 + 11 / 1:35 + 9 / 1:39 + 7

3 x 400m run @ 95% threshold + AMRAP kHSPU - rest 2 min

Results - 1:37 + 15 / 1:40 + 12 / 1:38  + 13

Hardest thing I've ever done within training for CrossFit. I wanted to shoot myself in the face after this. This was murder.

Wednesday

Z1 row for 10 minutes

+

30 min core development / auxiliary strength
TGU x 3 each arm @ 2 pood
Kang squat x 8 @ 185# - 225#
Ab wheel + T2B x 12 each
Klokov Press @ 2112 x 8 @ 155#
Overhead Barbell carry x 50 ft @ 185#
Close Grip Bench x 5 @ 250#

Got 2.5 rounds working smoothly. 2 pood TGU were easier than anticipated. The Kang Squats @ 225# can go fuck themselves. Enjoyable move but very difficult 8 times at that weight.

+

30 unbroken doubles every 90 seconds x 5

Unbroken every round. Kind of surprised. Doubles have been a slight nuisance recently. It's nice to get them back.