Day 59.

185 x1

Today I had the pleasure of dropping into Reebok CrossFit 5th Avenue for a WOD. The gym itself was pretty cool, everything is brand new. I met a bunch of like-minded people and got to talk with a couple. I definitely recommend checking it out for a WOD. Only downside of the gym was they didn't have any t-shirts for sale... I guess I'll have to go back.

A) 6 Rounds
     5 Back Squat (315)

B) Team WOD
     AMRAP 12
     300m Row
     Plank hold (from elbows)
     Burpees
     *Rotate when teammate finishes the row.
     *Score is based on total burpees.
     *Results: 217

Day 58.

185 x3

Skill work: Clean & Jerk

We were told to spend some time working on our technique and work up to establishing a new 1RM. I worked up to 245 and failed again. I am going to really start working on my hip mobility. I know the pull doesn't mean shit if I don't catch and stand up with it, but the pull was solid; I really need to work on getting down under the bar faster. I will stand up with 245 before the end of September! If I don't I will put myself through a "punishment WOD" on October 1st.

Labor Day weekend is here, which means it's time for me to be useless and pretend I'm still in college! Stay tuned, there will most likely be some more awesome pictures like the one from yesterday's post.

Day 57.

185 x1

(follow me on instagram- @keith_fricke)

4 Rounds
450m Run
25 Toes to Bar
*Results: 19:16

Today was suppose to be a rest day; but after having almost too much fun this past weekend in Atlanta, I decided that I needed to have a good sweat... (see picture above).

These beautiful Golden Retrievers are Thor-11 (front) and Skye-13 (back). They were a part of my family since they were puppies. Monday evening, we had to say goodbye to both of them. Their health deteriorated to the point that their quality of life was suffering.

They were both much more than dogs to us, they were family.

Day 56.

185 x1

A) 3 Rounds
     5 Shoulder Press, 65% 1RM (135)
     Rest 60 seconds between rounds

B) Push Press
     5-3-1-1-1
     Rest 3 minutes between rounds
     Find new 1RM
     *Results: 165-185-205-215(PR!)-225(fail)

C) Skill work: Snatch
     *Results: I have noticed that my start and hit are solid and that my catch and squat are my issue. I have to keep working on my hip mobility so my bottom position can get to where it needs to be.

Day 55.

185 x1

"Isabel"
30 Snatch (135)

I just got back from Atlanta, I missed 3 days (Friday, Saturday and Sunday). It was a blast, and I got to spend some time with some awesome people. I'm ready to get back in the gym and back to reality.

Burpee count has been updated and increased to 50.

Day 51.

185 x1

Skill Work: Clean

I attempted a PR at 245, I failed but it was really close. After I caught it in a squat, I fell to my knees. I came close to getting back to my feet but couldn't quite get it.

Day 50.

185 x1

REST DAY!

Day 49.

185 x1

Skill work: Snatch

One of the coaches at CFW took the Attitude Nation OLY cert last week. After learning what I did today, I think I'll be able to start putting up some real weight!

Day 48.

185 x1

A) 5 Rounds
     6 Back Squat (225)
     Rest 3 minutes between rounds
     *3 second decent, 3 second hold at bottom

B) 3 Rounds AMRAP 2
     Squat Clean Thruster (165)
     Rest 5 minutes between rounds
     *Results: 8-9-7

Day 47.

185 x1

REST DAY!

Day 46.

205 x0 (it happened again...)
185 x1

Lt. Michael P. Murphy

"MURPH"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Results: 1:18:17

I was suppose to do mobility and skill work today, but instead i felt the need to get after it in a big way... Bad idea.

I got through the pull-ups with not too much trouble, but the push-ups wrecked me and the squats made the run a jog. I gave the last 200 or so meters an all out sprint. The 20 lb pack made all the difference in my struggle, that and not having eaten or drank anything but a glass of water prior to go!...

There was someone on a CrossFit forum that posted a 36 minute time, I say shenanigans! Shenanigans or he did it without a weight vest or he is a gorilla.

Day 45.

205 x0 (I didn't realize that I loaded the bar wrong and wasn't ready for it.)
185 x1

A) Find 1RM Floor Press (close grip bench, laying on the ground)
     5-3-1-1-1
     *Results: 185-205-255-275(fail)-265(fail)

B) AMRAP 6
     1 Shoulder to Overhead (205)
     3 Weighted Pull-ups (50)
     6 Handstand Push-ups, strict
     *Results: 3 + 4

I was pretty please with my bench considering I've never done a floor press and I haven't done any sort of bench since sophomore year of college (2007ish).

On the agenda for tomorrow: Krav Maga seminar at CrossFit Westchester and the construction of a set of pretty awesome PVC parallettes!

On the agenda for tonight: Dinner, beer and more beer.

Day 44.

185 x1

REST DAY!

I ate dinner at The Capital Grille this evening. I had "the wedge" and "the oscar". The wedge is a quarter head of iceberg lettuce drenched in bleu cheese sprinkled with bacon! The oscar is a filet topped with lump crab. I guess rest day also means cheat day... and by cheat I mean completely disregard for my nutrition... I also had a meatball parm roll for lunch.

I think I'm going to do Murph on Saturday to make up for my lack of diet today...

Day 43.

185 x1

30 MINUTE TIME CAP
100 Double Unders
90 KB Lunges (53)
80 Sit-ups
70 KB Swings (53)
60 Box Jumps (24")
50 Goblet Squats (53)
40 Burpees
30 KB High Pull (53)
20 Handstand Push-ups
10 Turkish Get-ups (53)
*Results: 542 reps (I got through everything but 8 TGU's)

Tomorrow is a much needed rest day and I am looking forward to it!

Day 42.

Week 6 in the books! I wish I could say the burpee count was still at zero; but I missed 2 days this past weekend, so we're up to 20 burpees.

135 x1
185 x1

I was suppose to do heavy deadlifts and heavy shoulder press today, but the class WOD at CrossFit Westchester today was "Fran"... My "Fran" PR going into today was 3:50, which in my opinion is a respectable time.

"Fran"
21-15-9
Thrusters (95)
Pull-ups
*Result: 2:31

I did everything unbroken except for the last set of pull-ups, I broke with 3 pull-ups left! Thanks to everyone at CFW for cheering me on, I had no idea I was going to do as well as I did.

My next "Fran" goal is to go completely unbroken for a sub 2:30 time.

Day 41.

185 x1

A) Back Squat (3-1 tempo)
     10-8-6-6-4
     Rest 3 minutes between rounds
     *Results: 225-255-275-285-305

B) EMOM 7
     1 Power Clean (185)
     2 Shoulder to Overhead (185)
     3 Front Squat (185)
     *Bar is NOT to be dropped between movements!

I have not been eating well, hopefully tomorrow I can get back on track.

Reebok CrossFit 5th Ave opened today and the store opens on Thursday. I'm planning on checking it out after work. Rich and Annie will be there...

Day 40.

135 x3
185 x1

REST DAY!

After taking the past 3 days off and eating absolutely terribly, I am ready to get back to work!

Day 39.

The second missed day. Charged with 10 burpees.

Day 38.

The first missed day. Charged with 10 burpees.

Day 37.

135 x3
185 x1

REST DAY!

Day 36. (~10% complete)

185 x1

I was not satisfied with my effort today, so I decided to do what I have down as Round 2.

Round 1

A) Find 1RM Deadlift
     *Result: 465 (not a PR)

B) AMRAP @ 90% 1RM Deadlift
    *Result: 2 reps

C) AMRAP 6
     12 Hand-release Push-ups
     9 Deadlifts (135)
     6 Overhead Squats (135)
     *Results: 2 + 20
  -The OHS gave me some trouble, I'm going to need to start doing more GHD sit-ups, hollow rocks and L-sits... and more overhead squats.

Round 2

70 Burpees
60 Sit-ups
50 KB Swings
40 Pull-ups
30 Handstand Push-ups
*Result: 20:21

My pace was pretty fast throughout the entire workout but ended up being pretty shot by the end of the handstand push-ups. It took me 3 attempts and about a minute to get my last rep. I gave kipping the last one a shot, that didn't work; but in my defense, it was the first time I had given the kip for this movement.

Day 35.

095 x3
185 x1

Knocked it out before I went to work this morning! I'm not sure if I'm going to be able to get any gym time today and didn't want to risk not getting it in.

Day 34.

185 x1

5-5-3-3-1 Back Squat
15 Ring Dips
Rest 3 minutes between rounds
*Results: Back squat (weight): 315-335-365-375[fail]-400[fail]

Day 33.

095 x3
185 x1

REST DAY!

Day 32.

135 x2
185 x1

3 Rounds
10 Man-makers (35)
5 L-sit Pull-ups
10 block loop, fast pace (on a beach cruiser)
*Results: 38:42

Day 31

185 x1

A) 10 Rounds
     5 Power Cleans, unbroken (185)
     Rest 2 minutes between rounds

B) 20-14-8
     Kettlebell Snatch, single arm (30)
     Burpees
     *Results: 4:10

Day 30.

045 x4
095 x5
135 x5
185 x1

REST DAY!

Back in LBI until Sunday! I think we have a little beach WOD planned for tomorrow.

Day 29.

135 x1
185 x1

A) Skill Work
     10 minutes of Double Unders (still super shitty, need consistent practice)
     10 minutes of Pistols (getting better and easier)

B) 5 Rounds
     5 Overhead Squats
     *Results: 95-115-135-145-145

C) 21-15-9
     Overhead Squat (115)
     Ring Push-ups