De Opresso Liber!

[Rory]

Deadlift 485x3 505x3 505x3

Couldn't get to 90% of 1RM (517) on the account of I didn't have enough room for the weight on the barbell. But, still felt good.

Ring Dips: 28, 21, 16

Strict, no kip dips

AMRAP in 15 minutes of
10 DL 135
10 Ring Dips

14 rds +2 ring dips

kipped the rings dips on the metcon

[Rory]

part 1:
for time in total sec;
21 hang power snatch - 95#
Run 400 m
21 power snatch - 95#
Run 400 m
21 snatch - 95#
Run 400 m

rest 6+ hours

part 2:
for total reps;
tabata mash:
chin ups
box jumps -20"

Part 1: 10:59
Part 2: 209

[Matt V]

I couldn't remember if you posted this, but I figured everyone here would want to see your bio on the Crossfit Games site:

http://games2009.crossfit.com/competitors/

Scroll down to the post on June 2, 2009 @ 10:15PM

Good luck in July, Rory!

P.S. There is a typo where it says 'Favorite WOD'. They put 'Linda', but think it is spelled 'Cage Fighting'. :D

[Rory]

Thanks for the support Matt!

Sunday crushed me...

#1:
for total reps:
Dead Lift 2x BWT amrap
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec

#2:
4 rounds for time;
10 HSPU
20 burpees
Run 400 m

#3
for time;
155# power clean x 15
5 muscle ups
155# power clean x 12
5 muscle ups
155# power clean x 9
5 muscle ups
155# power clean x 6
5 muscle ups
155# power clean x 3


Yep three WOD's. What I am thinking?

WOD 1: total: 160
WOD 2: 16:21
WOD 3: 7:12


Yesterday made me really miss lifting heavy shit. I'm planning on throwing in some Highland games during the fall season after the CF games. I gotta get a rest from constantly feeling terrible during workouts...

[Rory]

Catch up!

22 June
5 Mile run: 37:25

23 June

Press 155x5 165x5 175x5 185x5 185x5

25 June
Work up to 315lb C&J
30 box jumps - 20"/14"
12 burpees
12 squat clean - 135#/95#
20 box jumps - 20"/14"
9 burpees
9 squat clean - 135#/95#
10 box jumps - 20"/14"
6 burpees
6 squat clean - 135#/95#
WOD Time: 5:39

Wanted sub five... damn burpees

Cool Down:
Stretch
15 strict HSPU

26 June
3 rounds for total reps;
45 sec "cousins" - 20#/14#
15 sec rest
45 sec R arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec prisoner back extensions
15 sec rest
45 sec L arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec triple unders
15 sec rest

Only did two rounds. Family is here and is priority.

Total: 96

Warmed up with some Back lever/front lever work

Bad news...

The Army is not letting me go to the CF games. I'm in the Army SF Qual course and cannot get the time off.

Good news...

Summer strong tomorrow. I'll be there. See you all soon!

[Rory]

Last weekend was bananas, check out Bert's post for details

22 June
Front Squat 3RM
+
Snatch 2RM
+
1 set - Max Reps - Chest to Bar Pull Ups

Front Squat 315
Snatch 225
CTBPU 30

Total: 570

23 June
30,25,20,15,10,5 rep rounds for time;
SDLHP - 75#/55#
Push Ups
Double Unders

7:22

[Rory]

Big catch up here. Fourth of July weekend was fun. I didn't take it off though.


29 June
Front Squat 315x3
Snatch- 225x2
CTBPU- 30 PR

30 June
30,25,20,15,10,5 rep rounds for time;
SDLHP - 75#/55#
Push Ups
Double Unders

Time: 7:23


1 July
Jerk 300x1 310x fail

AMRAP wall balls in 3 minutes - 20#/14# to 10 ft
rest 6 min
AMRAP HSPU in 3 minutes
rest 6 min
AMRAP Row Cals in 3 minutes

80+36+75=191


3 July
50, 40, 20, 10 rep rounds of
KB Swings, 2pd
Ring Push Ups
Air Squats

Time: 15:00

4 July
Gymnastic skill work

Pistol 70lb 5x2

Run up nasty mountain. Ouch...

5 July
Power Snatches 205 3x2
Power Cleans 265 3x1
Deadlifts 295 3x2

Tabata Ring Push Ups 15/14/10/9

I also stuck a 1 legged front lever for 4 seconds and a straddle back lever for 4 seconds. Felt great

7 July
Press 185x3 205x2 225x1
CTBPU 15-15-15

4x 100m sprint, max effort
Lunge and stair workout afterward

[Rory]

Last few days have been light to prepare for the CF games.

8 Jul
Press 185/205/225
CTBPU Unbroken

9 Jul
Squat 360x3 385x3 395x3 407x3 417xfail

Clean Pull 330x3x3

Thruster 95lbs, 25 reps

10 Jul
5 Mile ruck march

12 Jul
CF Games at my house. Unfortunately I was able to compete because the Army had a different plan.

However, I did crush myself today with the workouts.
My times:

Run: 39:40
Deadlift: 505
Sprint: 57 seconds
Row/Sledgehammer: 6:11
Wallball/Snatch: 11:56

I'm resting for the next few days. I'll be taking stock of my training for the next year. I want to compete in next years games, but I think I'll be deployed. I also want to hit up the second half of the highland games season. I especially want to beat Roger in a few events. :D

As of now, I have some ideas on how to incorporate the Army's obsession with mandatory long slow distance training. I'm still a little unsure how many times a week I'll have to participate.

Right now, I'm going to rest....

[Roger Crazy Wolf]

You should probably set your sights a little higher than me. I'm going to adjust my training so that I can be more like Brock Samson.

http://www.youtube.com/watch?v=j_gfwpj2-00&feature=related

Check the last scene ... that will be me someday.

[Rory]

Bench Press 280x5x5

Chin Up 60x5x5


Roger, thats a good role model for a high school teacher and coach. Make those kids pay attention to you!

[Rory]

Yikes! Its been a while!

I have a good reason: My wife just had our first baby. Aubrey Rose Hanlin was born on 19 July 0346. 5lbs 13 ounces. She's a lightweight! And amazingly precious and fragile. My head is about 3x bigger than her whole body, and weighs 5x as much!

Anyway, like the G-man, she has been taking up all of my time, I have had no rest or recovery. But I did manage to get some training in the Anvil (AKA my home gym)

Snatch 245x1
Not bad on 5 hours of sleep for the last two days

Circuit of Box Jumps, Pull ups, burpees, double unders, etc etc

I'm too impatient to write it all down. This is the start of a new training year. I'm going to be hitting strength as hard as I can, and supplement with some CF.

thats all for now. I have a newborn to attend to!

[Pingleton]

Congratulations Rory! Your life has now changed forever (in a good way, although sometimes it might not feel that way...).

Best wishes.

Peter.

[Matt V]

Congratulations!

[Rory]

Been a bit. Training has been going well. Sleep has not...

23 July
500m row x4: 1:31, 1:32, 1:36, 1:38

Total: 6:17
Goal was sub 1:35 on each

2 Position Clean 1x5

Full ROM HSPU on para's 1x5

24 July

1RM OHS: 315

25 July

Deadlift 1RM 585xfail 585xfail

Couldn't lock it out. Pissed off about that one. I'll get it next week.

video: http://www.vimeo.com/5777833

afterward:

for time;
100 ft walking lunges
50 push up burpees
25 knees to elbows
5 rope ascent - 15'
50 box jumps - 24"/20"
25 L Pull Ups
50 GHD Sit Ups

Time: 14: 21

[Rory]

Hang Power Clean + jerk 245x1-1 225x1-1
These felt heavy...

Tuck Planche holds x5
trying to stick a flat back tuck planche. getting there...

7 Rds
10 Box jumps, 36''
20 Pushups

Time: 8:58

[Roger Crazy Wolf]

Belated congratulations on the birth of your daughter.

And I have news for ya, your head is about 3x bigger than ANYONE'S body :D

[Rory]

Hah! Something else is 3x bigger than everyone else's too! :D

High Hang Squat Snatch 4x3
Worked on getting under the load as quickly as possible.

Weighted Muscle Up 20lbs 1-1-1-1

Straddle Back Lever- 1-1-1
I am now consistently sticking the straddle BL.

Straddle Front Lever 1-1-1
Just brought it through ROM as slow as possible

5 shoulder press - 95
10 push press - 95
15 push jerk - 95

Time: 9:33

[Rory]

5 sets for loads;
A1. High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest
A2. DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest
A3. Jumping Air Squats @ 10X0; 15 reps; 120 sec rest
A4. Supinated Strict Weighted Chin Ups @ 31X1; 3 reps; 10 sec rest
A5. Chest to Bar Kipping Chin Ups unweighted - 6 reps; 10 sec rest
A6. Kipping Chin Ups unweighted - 9 reps; 120 sec rest


Squat: 315x5 325x5 325x5 325x4 345x4

DB Lunges: 50, 70, 140, 70, 70

Chins: 50, 70, 88, 97, 97x2

[Rory]

Training continues!

Its been a while since the last post. The baby is really taking up a lot of my time. I have been doing some pretty heavy lifting as well as running long distances and ruck marching.

I'm going to try to get better at posting, but right now I need to prioritize. Language school takes up a lot of my time, so when I come home I spend all of my time with the family. When things even out, it will become more regular on here.

[Rory]

I forgot to mention something of note:

I closed the 2.5 for the first time a few weeks ago. Then again this past week. I can close it pretty regularly with my left and occasionally with my right.

#3 here I come!

[Rory]

Another breakthrough today!

C&J 335x1

This is a big PR for me. I've been waiting for this for a couple of months. Picked just the right time to do it. I felt like I could have pulled 340, or 345. I just didn't have the right weights. But I'll take it!

rest 5 min

"Aubrey Rose"

3 Rds:

3 Squat Clean, 225
6 Muscle Up, strict
9 HSPU, strict

Time: 10:09

In honor of my new daughter, I did a blistering strength metcon and named it after her.