Monday December 30, 2013

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - 5 sets at 225#
B. Snatch, 85%, 1 rep x 3 sets, 90%, 1 rep x 2 sets.
     - Worked up to 175#. Missed a shit ton of reps at this weight but when I finally got it, it felt pretty fucking sweet. It was actually a really good lift. Tried 2 attempts at 185 but just missed. Got under it, just didn't receive the bar well.
C. Clean(Power or Squat) and Jerk on the minute, every minute @ 70%, 2 reps on the minute, every minute x 6 minutes.
     - All sets at 205#
D. 8 Sets of the following @ 90%:
Row 150 Meters, rest 3 minutes-4 minutes between sets.
     - Each round was about 25 seconds give or take.

Saturday December 28, 2013

12 Minute AMRAP of the following:
15 OHS @ 95#
10 Toes to Bar
10 Burpees
     - I think I did around 5 sets. Did pretty well with the OHS's. TTB's slowed me down in later rounds
+
Rest 6 Minutes
+
12 Minute AMRAP of the following:
3 Power Cleans @ 225 lbs/155 lbs
5 Depth Handstand Push Ups
Row 200 Meters
     - This one was fine except for the HSPU's. My shoulders were fried and I started failing pretty early on the depth HSPU's.

Friday December 27, 2013

A. Split Jerk, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed
     - Worked up to 265# (ties PR). Felt like I had a little more in me. We'll see next time.
B. Squat Clean, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed.
     - 225#
C. High Bar Back Squat 1 ¼ , 3 reps, 3 reps, 2 reps, 2 reps, 1 rep, rest 2 minutes between sets.  This is not a max, just moderate work for the day, concentrate on bounce out of the bottom.
     - 225#
D1. Romanian Deadlift , 6-8 reps x 4 sets, rest 60 seconds.
     - 225#
D2. DB Bench Press, 6-8 reps x 4 sets, rest 60 seconds.
     -60#. God I suck at bench, lol

Thursday December 26, 2013

12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 Burpees


Time was 31:50. I had fun with this one. Didn't feel like I crushed it but I kept moving throughout except for the snatches where I had to give myself 15-30 seconds before each attempt to ensure a quality rep!

Tuesday December 24, 2013

A1. Heavy Single Push Press, 1 rep x 7 sets, rest 2 minutes.
     - Worked up to 210# (PR) but mosy sets done with 205. Felt pretty good with these. Still weak as shit but at least some signs of improvement
A2. Weighted Supinated Pull Ups Cluster, 1.1 x 7 sets, rest 2 minutes.
     - Sets done with 70# which was tough
B. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 10-12 Chest to Bar Pull Ups
Odd Minutes: 8-10 Strict Press @ 50% to 60% of 1 Rep Max
     - Got through the 10 CTB's each round but got only 8, 8 6 reps on the strict presses. Used 95 for the SP

+
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 8-10 Barbell Bent Over Row Pendalay
Odd Minutes: 8-10 Kipping Handstand Push Ups
     - HSPU's were a mess. Had to scale to 5 and the 3(!!!) Whatever...my shoulders were shot from everything I did before!!

Monday, December 23rd, 2013

A. Squat Snatch, 80% x 1 rep x 4 sets, 85% x 1 rep x 2 sets, 90% 1 rep x 2 sets, rest 2-3 minutes between sets.
B. Front Squats @ 20x1, 90%, 1 reps x 6 sets, rest 2-3 minutes between sets.

     - This is the kind of day that makes me want to just walk away from CrossFit. I feel like I'm at a point where I almost never improve at anything and I'm even starting to slide backwards on certain things. Today I was unable to snatch more than 90% of my PR and I made multiple attempts....pathetic!!! To make matters worse I couldn't match my PR (which is over a year old!!!) on my Front Squat! Not sure what I'm doing or where I'm going.


C.  3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds of Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
6 Minutes of the following @ Moderate Aerobic Effort:
10 Cal Row
10 Burpees
20 Double Unders

Saturday, December 21st, 2013

10 Minute AMRAP of the following:
10 touch n go deadlifts @ 175 lbs/115 lbs
10 toes to bar
row 200 meters
+
rest 6 minutes
+
10 Minute AMRAP of the following:
10 Power Snatch @ 105 lbs/75 lbs
20 Cal Airdyne
10 burpees
+
rest 6 minutes
+
10 Minute AMRAP of the following:
1-3 P-Bar or Depth Handstand Push Ups
10 Burpees
Row 200 Meters

     - Used 2 45# plates and 1 abmat

Friday December 20, 2013

A. Split Jerk Cluster @ 84%, 1.1 x 4 sets, rest 2-3 minutes between sets.
     - 245#
B. High Bar Back Squat @ 90%, 1 reps x 4 sets, rest as needed between sets, rest 3 minutes between sets.
     - Worked up to 320#
C. On the Minute, Every Minute x 12 Minutes:
Odd Minutes: 2-4 Muscle Ups
Even Minutes: 10 Kettlebell Swings @ 70 lbs/44 lbs
     - 4 M/U every round

Wednesday December 23, 2013

A. Squat Clean of the following:
Work to a heavy single quickly, not a 1 rep max. Once you reach a heavy single, perform the following sets:
90% x 1 rep x 2 sets of the above weight
85% x 1 rep x 2 sets of the above weight
     - Only did 230 today. Felt off

B. High Bar Back Squat of the following:
55% x 10 reps x 1 set  185#
65% x 8 reps x 1 set  215#
70% x 6 reps x 1 set  225#
80% x 4 reps x 1 set  - 260#
C. Barski Snatch Complex x 1 rep x 5 sets, rest as needed between set.
Barski Snatch is three mid thigh snatches.
     - Worked up to only 145#

D. Barbell Good Mornings @ 30x1, 5 reps x 5 sets, rest as needed, no longer than 2-3 minutes.

Tuesday, December 17th, 2013

A1. Heavy Push Press Cluster of Blocks @ 1.1 x 5 sets, rest 2 minutes between sets.
     - Worked up to 205#. Feel pretty good about this.
A2. Weighted Pronated Pull Ups Cluster, 2.2 x 5 sets, rest 2 minutes.
     - Used 45#
B1. Chest to Bar Pull Ups(AMRAP -6 and -8) x 4 sets, rest 30 seconds
Your reps should fall into between 6 and 8 less of your best chest to bar pull ups total
B2. Kipping Handstand Push Ups to Depth, 4-6 reps x 4 sets, rest 30 seconds.
B3. Airdyne, 30 seconds, x 4 sets, rest 3 minutes.

     - 15,13,15,13 on B1. 6,6,6,6 on B2. Used 10# plate + 25# plate first 2 rounds. Added another 10# plate for last 2 rounds.

     - Felt great about results from today's workout

Monday December 16,2013

A. Squat Snatch, 75% x 2 reps x 2 sets, 80% x 2 reps x 2 sets, 85% 1 rep x 4 sets, rest 2-3 minutes between sets.
     - Everything was going great until I got up to 175#. Failed 3x and got pissed off. It's been a long time since I snatched heavy and I think I was just being too tentative and not aggressive enough getting under the weight. Was not receiving the barbell well at all.
B. Front Squats @ 20x1, 86%, 2 reps x 4 sets, rest 2-3 minutes between sets.
     - 235#
C.  2 Sets of the following @ 90%:
30 seconds of Thrusters @ 75/45
rest 30 seconds
30 seconds of Lateral Burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
2 sets of the following @ 90%:
30 seconds of hang power clean @ 95/65
rest 30 seconds
30 seconds lateral burpees
rest 30 seconds
30 seconds of row
rest 30 seconds
+
rest 1 minute
+_
2 sets of the following @ 90%:
30 seconds of kettlebell swings
rest 30 seconds
30 seconds of burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
5 Minutes of the following:
15 unbroken wall balls
15-25 unbroken double unders

Saturday, December 14th, 2013

8 Minutes of the following @ 85%:
Row 350 Meters
25 Double Unders
Rest 4 Minutes
8 Minutes of the following @ 85%:
20 Calorie Airdyne
10 Pull Ups
5 Handstand Push Ups
Rest 4 Minutes
8 Minutes of the following @ 85%:
Row 350 Meters
20 Walking Lunges(10 each side)
5 KB Strict Press @ 35/18 lbs
Rest 4 Minutes
8 Minutes of the following:
20 Calorie Airdyne
10 Step Down Box Jumps
5 Burpees

     - Really good workout today! Felt strong on every part and definitely kept up with the rest of the group.

Friday, December 13th, 2013

A. Split Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 225#
B. High Bar Back Squat @ 86%, 2 reps x 5 sets, rest 2-3 minutes between sets.
     - 280#
C. 10 Rounds for time or quality your choice of:
3 Power Cleans @ 185-205 lbs for Men/115-135 for Women
3 Close Grip Bench Press @ 185-225 lbs for Men/105-125 for Women
     - Finished in 10:40. Took me almost 2 minutes to do last set and a minute to do last REP!! Used 185# for all sets except the first (195). Cleans were done with 205 and I dropped every rep but they felt relatively easy.

Wednesday, December 11th, 2013

A. Squat Clean, choose 1 tough weight, and do 5 sets at this weight, rest as needed between sets.
     - Worked up to 235. Failed at 240
B. High Bar Back Squat 1 ¼ ,  2 rep moderate weight x 5 sets, rest as needed between sets.
     - 225#
C. Snatch Complex(work to moderate weight, focus is technique)
High Hang Squat Snatch x 1 rep + Mid Thigh Squat Snatch x 1 rep + 1 Deck Squat Snatch x 1 rep x 5 sets, rest as needed between sets. Short Duration. No Greater than 90 seconds.
     - Worked up to 165
D1. DB Back Extensions 12-15 reps x 3 sets, rest 1 minute.
D2. Weighted Right Side Bridge x 30 seconds , rest 10 seconds, Weighted Left Side Bridge x 30 seconds, rest 10 seconds, Weighted Right Side Bridge x 30 seconds, rest 10 seconds, Weighted Left Side Bridge x 30 seconds x 3 sets, rest 1 minute.

Tuesday, December 10th, 2013

A1. Push Press Cluster of Blocks @ moderate weight, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - I think I worked with 185#
A2. Weighted Mix Grip Pull Ups Cluster @ 20x1, 1.1.1 x 4 sets, rest 2-3 minutes between sets/rest 5 seconds between cluster repetitions
     - 45# on these. Killing my elbow today!
B1. Strict Press AMRAP(105-125 for Men/65-80 for Women) x 4 sets, rest 15 seconds
Choose a weight that can be done for more than 8 repetitions every set
     - Got 8-10 reps every set except for last. Used 115#
B2. Chin Over Bar Pull Ups, 15-25 reps x 4 sets, rest 2 minutes and 30 seconds between sets.
     - Got 25 first 3 rounds but only 15 on the last
C. Airdyne 40 seconds all out x 3 sets, rest 4-5 minutes between sets.

Monday, December 9th, 2013

A. High Hang Power Snatch, 1.1 x 5 sets, rest 2-3 minutes between sets.
High Hang Means it is Down and Up, there is not moving the barbell down your legs. Rest 10 seconds between each repetition for the cluster. You can drop repetition in between.
     - 165# on these. Felt good
B. Front Squats @ 20x1, 81%, 3 reps x 4 sets, rest 2-3 minutes between sets.
     - 235 I think. Have felt really terrible of FS's lately. Not improving and getting frustrated.
C. 5 Sets of the following:
30 Seconds of Overhead Squats @ 65/33 lbs
rest 30 seconds
30 Seconds of Burpees
rest 30 seconds
30 Seconds of Step Down Box Jumps
rest 30 seconds
30 Seconds of Airdyne
rest 30 seconds

Saturday December 7, 2013

7 Minutes of the following @ 85%:
10 Calorie Airdyne
10 Wall Balls
10 Box Jumps
Rest 4 Minutes
7 Minutes of the following @ 85%:
10 KBS
35 Double Unders
Rest 4 Minutes
7 Minutes of the following @ 85%:
Row 200 Meters
10 Burpees
Rest 4 Minutes
7 Minutes of the following @ 85%:
10 Hang Power Cleans @ 95/65
20 Walking Lunges(10/each side)

Thursday December 6, 2013

A. Split Jerk Behind Neck , 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - 225#
B. High Bar Back Squat @ 83%, 3 reps x 3 sets, rest 2-3 minutes between sets.
     - Can't remember what I did here. 270 I think
C. On the Minute, Every Minute x 15 Minutes of the following:
5 Chest to Bar Pull Ups
7 Burpees

Wednesday December 4, 2013

A. Squat Clean @ 85%, 1 rep x 7 sets, rest 2 minutes between sets.
     - Worked up to 235#
B. Pause High Bar Back Squat @ 70%, 2 reps x 6 sets, rest 2 minutes between sets.
     - 225#
C. Snatch Complex(work to moderate weight, focus is technique)
Barski Snatch(3 Hang Power Snatches) + 3 Overhead Squats x 3 sets, rest 2 minutes.
D1. GHD Raises with bands @ 10x1, 6-8 reps x 3 sets, rest 1 minute.
D2. 30 Seconds Single Arm KB Rack  Carry @ 70 lbs/53lbs x 3 sets/each side, rest 30 seconds between each arm.

     - Worked with 88# KB

Tuesday December 3, 2013

A1. Strict Press @ 11x1, 1 tough rep x 7 sets, rest 2 minutes.
     - Only managed to hit 155#
A2. Weighted Pronated Pull Ups, 1 tough rep x 7 sets, rest 2 minutes.
     - 70#
B1. 10 Chest to Bar Pull Ups x 6 sets, unbroken, rest 1 minute.
B2.  10 Kipping Handstand Push Ups x 6 sets, fraction as needed, rest 1 minute between sets.
C. On the Minute, Every Minute x 12 Minutes of the following:
5 Burpee Box Jumps @ 24/20
6 Ring Dips or Bar Dips

Monday December 2,2013

A. Power Snatch, work to a heavy cluster of 1.1, no more than 6 sets. Rest as needed between sets. 10 seconds of rest between clusters.

     - worked up to 165#. Did really good with these today. 

B. Front Squats @ 20x1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     - 215. These felt heavy for some reason. 

C. 8 Sets of the following:

20 Seconds of Hang Power Snatch @ 95/65

rest 20 seconds

40 Seconds of Lateral Burpees

rest 40 seconds

60 Seconds of Airdyne @ Moderate Effort

rest 60 seconds

     Got 10-11 snatches and about 14-15 burpees each round. Who knows on the airdyne!!

Saturday November 30,2013

6 Minutes of the following @ 85%:

200 Meters of Rowing

5 Pull Ups

Rest 3 Minutes

6 Minutes of the following @ 85%:

20 Calorie Airdyne

10 Push Ups

Rest 3 Minutes

6 Minutes of the following @ 85%:

30 Double Unders

15 Wall Balls

Rest 3 Minutes

6 Minutes of the following @ 85%:

200 Meters of Running

10 KB Snatch(5/each side) @ 44/26

Rest 3 Minutes

6 Minutes of the following:

200 Meters of Rowing

5 Pull Ups

Friday November 29,2013

A. Split Jerk Cluster @ 76%, 1.1.1.1 x 3 sets, rest 2-3 minutes between sets.

     215#

B. High Bar Back Squat Multi @ 20x1, 60%, 2 reps x 8sets, rest 1 minute between sets.

     245#

C. 12 Sets of the following:

5 Fast Deadlifts @ 225/135 lbs

4 Burpee Box Jumps @ 30/24 @ Jump Overs

3 Handstand Push Ups

2 Muscle Ups

100 Meter Run

Rest 1 minute between sets

 

Thursday November 28,2013

Partner workout

Teams of 2 complete...

100 double unders

90 wall balls 

80 KB swings

70 box jumps 

60 airdyne cals

50 burpees

40 pull ups

30 dead lifts at 225#

20 toes to bar

10 power cleans at 225#

Wednesday November 27,2013

A. Squat Clean @ 80%, 1 rep x 5 sets, rest 2-3 minutes between sets.

     Worked up to 215

B. High Bar Back Squat @ 80%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     - did bad on these today. Couldn't manage 4 reps at 265, only 3

C. Snatch Complex(work to moderate weight, focus is technique)

1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Power Snatch x 5 sets, rest 1 minute.

     - 135#

D1. GHD Raises @ 10x1, 15 reps x 3 sets, rest 1 minute.

D2. Plank Holds x 90 seconds total x 3 sets, rest 1 minute.

Tuesday November 26,2013

A1. Strict Press @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.

     135#, 3 reps every set

A2. Weighted Supinated Pull Ups, 1 tough rep x 5 sets, rest 2-3 minutes.

     70#

B1. Russian Kettlebell Swings, 15-18 reps @ 88 lbs/70 lbsx 6 sets, rest 10 seconds.

B2. 5 tough kipping handstand push ups to depth x 6 sets, rest 1:30.

     - Did these with 10 and 15# plates 

C. On the Minute, Every Minute x 10 Minutes of the following:

6 Burpees

6-8 Toes to Bar

     - sucked on these today. Did between 4 and 6 unbroken reps per minute. 

Monday November 25,2013

A. Power Snatch, 1 rep x 5 sets, rest 2-3 minutes between sets.

Estimated percentage for this would be to stay at 85% to 88% of your best Snatch

     Worked up to 170 but failed at 175

B. Front Squats @ 20x1, 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     215

C. 5 Sets of the following @ High Aerobic Effort: 20 Minutes Total

30 Seconds of Thrusters @ 75/45

rest 30 seconds

30 Seconds of Lateral Burpees

rest 30 seconds

30 Seconds of wall balls 

rest 30 seconds

30 Seconds of Box Jumps

rest 30 seconds

Saturday November 23,2013

5 min @ 85-90%:

Row 750 Meters(Men)/Row 650 Meters(Women)

AMRAP Double Unders

     Got 155 double unders

--3 min rest

5 min @ 85-90%:

Airdyne 15 Calories

5 Kettlebell Swings @ 53/35

--3 min rest

5 min @ 85-90%:

10 Thrusters @ 75/45

5 Burpees

--3 min rest

5 min @ 85-90%:

10 Hang Power Cleans @ 75/45

5 Step Down Box Jumps

--3 min rest

5 min @ 85-90%:

5 Pull Ups

20 Double Unders

--3 min rest

5 min @ 85-90%:

5 Kipping Handstand Push ups

Row 150 Meters

--3 min rest

Wednesday November 20,2013

A. Squat Clean @ 75%, 1.1 x 5 sets, rest 2-3 minutes between sets.

     - worked up to 205#

B. High Bar Back Squat @ 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     - 265#

C. Snatch Complex(work to moderate weight):

1 Power Snatch + 1 Overhead Squat x 5 sets, rest 1 minute between sets.

     - 135

D1. Weighted Back Extension Drop Sets @ 30x1, 6.6.6 x 4 sets, rest 1:30

D2. Side Bridge x 1 Minute Holds x 4 sets/each side, rest 1:30 

Tuesday November 19, 2013

A1. Push Press @ 11x1, 1 tough rep x 5 sets, rest 2-3 minutes.(No Max Attempts/Keep @ 85%)

     - 205#

A2. Weighted Pronated Pull Ups @ 11x1, 4-5 repetitions x 5 sets, rest 2-3 minutes between sets.

     - 44#

B1. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 1:30 

     - 215#

B2. Chin Over Bar Pull Ups, 15-21 reps x 5 sets, rest 1:30. 

     - 21 reps every round

C. Every 90 seconds on Airdyne, Sprint 12 seconds x 15 minutes.

D. Bar Muscle Up Practice, before or after workout(Athlete Choice)

On the Minute, Every Minute x 8 Minutes x 2-3 reps(Bands are allowed for practice)

Saturday November 23,2013

5 min @ 85-90%:

Row 750 Meters(Men)/Row 650 Meters(Women)

AMRAP Double Unders

--3 min rest

5 min @ 85-90%:

Airdyne 15 Calories

5 Kettlebell Swings @ 53/35

--3 min rest

5 min @ 85-90%:

10 Thrusters @ 75/45

5 Burpees

--3 min rest

5 min @ 85-90%:

10 Hang Power Cleans @ 75/45

5 Step Down Box Jumps

--3 min rest

5 min @ 85-90%:

5 Pull Ups

20 Double Unders

--3 min rest

5 min @ 85-90%:

5 Kipping Handstand Push ups

Row 150 Meters

--3 min rest

Friday November 22,2013

A.  12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component

B. Split Jerk Cluster @ 73%, 1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.

     - 195#

C. High Bar Back Squat @ 20x1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     -265#

D. Every 120 Seconds Complete the following for 20 Minutes of:

1 Rope Climb @ 15 Feet

2 Muscle Ups or 3 Chest to Bar Pull Ups + 3 Ring Dips

3 Deadlifts @ 275/185 lbs

Monday November 18, 2013

A. Power Snatch, touch n go 3 rep heavy. 12-15 Minute Time Limit.
No Dropping of weights
     - 150#
B. Front Squats @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 195#

C. 3 Sets of the following @ Moderate Effort:
30 Seconds of Hang Power Snatch @ 75/45
Rest 30 Seconds
30 Seconds of Lateral Burpees
Rest 30 Seconds
30 Seconds of Wall Balls
+
Rest 2 Minutes
+
3 Sets of the following @ Moderate Effort:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Kettlebell Swings
Rest 30 Seconds
30 Seconds of Wall Balls

Saturday November 16, 2013

4 min @ 85-90%:
2 Strict HSPU
4 Burpees
8 Russian KBS
--3 min rest
4 min @ 85-90%:
100 Meter Row
5 Wall Balls - 20#
--3 min rest
4 min @ 85-90%:
Run 100 Meters
5 KB Thrusters @ 35/26
--3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Step Down Box Jumps
--3 min rest
4 min @ 85-90%:
5 Toes to Bar
20 Double Unders
--3 min rest
4 min @ 85-90%:
5 KB Strict Press @ 35 lbs/26 lbs
10 Burpees
--3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Pull Ups

Friday November 15, 2013

A.  12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component
     - Did Freestanding Handstand work.
B. Split Jerk Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#
C. High Bar Back Squat @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 245#
D. On the Minute, Every Minute x 12 Minutes of the following:
1 Tough Deadlift @ 315/225, 275/185
3 Handstand Push Ups

     - Back spazzed out so could not do deadlifts. Did Muscle-Ups instead which made HSPU's REALLY tough!!!

Wednesday November 13, 2013

Just returning from trip and frustrated that I haven't been able to train. Got home late but wanted to get a sweat on so did...

5 sets of
     - Row 500M
     - 20 Burpees
     - 20 45# DB Snatch (10 ea arm)

Time was 16 something

Thursday November 14, 2013

A1. Push Press @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.
     - 135 (??)
A2. Weighted Supinated Pull Ups @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.
     - 45# KB. These felt horrible on my elbow

B1. Ring Dips, 15-20 repetitions x 4 sets, rest 1:30
     - 20 reps each set. Not hard but got nasty ring rash, lol!
B2. Chest to Bar Pull Ups Cluster, 7.7.7 x 4 sets, rest 1:30
     - Shit, these were tough. Only got 6's on the last couple sets.
C. Every 90 seconds on Rowing Machine, Sprint 12 seconds x 15 minutes.

Monday November 11, 2013

A. Above Knee Squat Snatch, build to a heavy set of 3. 12 Minute time limit.
No Dropping of weights
     - Worked up to 155 but failed on 3rd rep
B. Front Squats @ 20x1, 70%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - I thin I worked up to 205, not sure
C. 7 Sets of the following:
30 Seconds of Wall Balls
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of KB Clean @ 44/26 lbs

Saturday November 9, 2013

5 Sets of the following @ 90%:
10-12 Kipping Pull Ups-Chin Over Bar
20 Box Jumps- Repetitive
Rest 1 Minute between sets
+
Rest 10 Minutes
+
5 Sets of the following @ 90%:
Run 100 Meters
15 Burpees
15 Kettlebell Swings
Rest 1 Minute between sets
+
Rest 10 Minutes
+
5 Sets of the following @ 90%:
15 CAL Airdyne
7 Burpee Box Jumps
Rest 1 Minute between sets

Friday November 8, 2013

A. Power Clean + Jerk Cluster, 1.1 x 4 sets, rest 3-4 minutes.
B. Power Snatch Cluster, 1.1 x 4 sets, rest 3-4 minutes.
     - Worked up to 155
C. Handstand Push Ups, 2 tough reps, every 30 seconds for 15 minutes.
     - Used 45# plates for about the first 6 sets. Then did with no deficit

Wednesday November 6, 2013

5 min @ 85-90%:
3 Toes to Bar
6 Step Down Box Jumps
9 Russian KBS - 32kg
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Wall Balls - 20#
--5 min rest
5 min @ 85-90%:
5 KB Power Clean and Push Press @ 16kg/arm/12 kg
Run 100m
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 OHS @ 45lb
--5 min rest
5 min @ 85-90%:
5 Burpees
25 Double Unders
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Walking Lunge Steps

Tuesday November 5, 2013

A1. Strict Press @ 20x1, 2-3 reps x 4 sets, rest 2 minutes.
     - I think I used 135, can't remember
A2.  Weighted Pronated Pull Ups @ 20x1, 2-3 reps x 4 sets, rest 2 minutes.
B1. Deadlift @ 20x1 @ 55% Speed, 10 sets x 2 reps, rest 30 seconds
B2. Handstand Push Ups, 8-10 repetitions x 10 sets, rest 30 seconds
     - Did 10 the first set. after that only about 5-8

C. Airdyne x 18 Minutes, every 2 minutes, sprint 10 seconds.

Monday November 4, 2013

A. High Bar Back Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
     - 245
B. Moderate Snatch Clusters @ 115/85, 6 reps on the minute, every minute x 5 minutes.
C. 5 Sets of the following:
Row 300 Meters @ 90%
Rest 30 Seconds
Clean and Jerk Cluster, 1 repetition drop, 1 repetition drop
Rest 3 Minutes between sets

     - 185 on the cleans

Monday November 3, 2013

A. Front Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
     - 225
B. Power Snatch, 5 reps x 5 sets, rest 1 minute between sets. Complete all 5 repetitions within 35 seconds. Start @ moderate weight, and work your way up. Drop each repetition.
     - 145#
C. Clean and Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#

Saturday November 2, 2013

5 Sets of the following:
15 Power Snatches @ 75/45
15 Calorie Airdyne
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
25 Wall Balls
15 Burpees
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
15-18 Toes to Bar
Run 200 Meters
1 min rest between sets

Wednesday October 30, 2013

3 rounds @ 90%:
15 cals AD
15 DL @ 115lb
15 Wall Balls - 20#
+
5 min rest
+
7 rounds @ 90%:
5 C2B Chin-ups
5 Burpees to 6" OH
+
5 min rest
+
For time @ 90%:
30 F Squats @ 65lb
100 DU's
20 F Squats @ 65lb
100 DU's
10 F Squats @ 65lb

Tuesday October 29, 2013

A. High Bar Back Squat @ 80% of 1RM x 3 reps x 5 sets, rest 3 minutes between sets.
B. On the Minute, Every Minute x 10 Minutes of the following:
1 Deadlift @ 275 lbs
3 Handstand Push Ups
C. GHD Raises @ 30x1, 12-15 repetitions x 5 sets, rest 2 minutes between sets.

Monday October 28, 2013

A. Front Squat, 3 reps x 3 sets @ 78%
     - used 225#, no belt. Trying to develop some core strength. Sets were tough but doable.

B. Power Snatch, 5 reps x 5 sets, rest 1 minute between sets. Complete all 5 repetitions within 35 seconds. Start @ moderate weight, and work your way up. Drop each repetition.
     - Worked with 135#. Tried to maintain good form while still pushing myself. Really frustrated that this weight still feels fairly heavy to me. However; my technique was OK and I completed all reps within 35 seconds.

C. Clean and Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#. My elbow felt OK today on these. Getting better since being worked on by Crowley a week ago.

** Cash-out with one set of AMRAP muscle-ups: Did 6 reps and stopped after feeling a little discomfort in my elbow. trying to be careful here.

Saturday October 26, 2013

CFNE Masters Comp.

Went into this comp. with the usual case of butterflies due to the enormous amount of pressure I put on myself. I have a terrible habit of considering anything less than a first place finish a failure. I had some concern about the workouts because they were all very short, lactate power based WOD's and there was no individual event longer than 3:00!!!

The biggest concern was the "Triple Take" WOD that featured 3-3:00 couplets back to back to back. This was a very scary WOD for me because I just couldn't figure out a strategy. Do you go conservative and lay off the first part so you can have something in the tank or do you just go for it?

First Event: "Triple Take"

Part 1: 3:00 AMRAP 10 Thrusters / 10 Pull-Ups
    - Got 77 reps on this one which was 2 better than when I practiced it. I also had 2 no reps just due to general sloppiness. The first one was on my second thruster rep when I lost my balance and almost fell on my ass. Only thing that saved me was not going to full depth. I hate getting no-reps. Aside from affecting your score, it's just extra work that saps your energy. Anyway, my 77 reps was good enough for first place...by a lot! Second place score was 70 reps. I say this not to point out how awesome I am but how stupid I am for pushing so hard knowing that I still had 2 more 3:00 AMRAPS!!!

Part 2: 3:00 AMRAP 10 Power Clean/ 10 Burpees
     - I got about 45 reps or so on this one which was 5 better than when I practiced it. Big improvement!. Unfortunately, this is where I felt the wheels start to fall off. 4th place on this one.

Part 3: 3:00 AMRAP 10 Shoulder to Overhead/10 Box Jumps
     - Here's where I hit the dreaded CrossFit redline!This is the point where you have pushed yourself to a point where you cannot recover in a short rest period. I knew I was in trouble on my very first set of Push Presses. When I practiced this WOD I got 3 rounds and all my push presses were unbroken. In the comp. I dropped the bar after only 5 reps. The Box Jumps were just as bad. I felt like it took a minute to do 10 20" box jumps....pathetic. Back to the bar one more time and I only managed 7 reps before the 3:00 mark. Wow....just, wow! This wonderful performance was good enough for 34th place. One of my most humbling moments in a competition.

Second Event: "Playground"
     - The agility course was no big deal.Prowler push was easy and the hurdles didn't give me any trouble. There was a 2 part bonus tacked on to this event, :30 of AMRAP muscle-ups and then :30 of 135# snatches
     - Got 5 straight muscle-ups then barely missed my 6th. I knew that was it because once you go to failure on muscle-ups, it's very difficult to recover.
     - Snatches were a disaster. Only got 2 reps and those 2 reps were hideous. I don't know if I was just blown up from the muscle ups or if my technique has just regressed. I need serious work here.

Last Event: "HorsePower"
     - 1:00 AMRAP Bench Press: I knew this was not a strength, I was just hoping that I wouldn't do so poorly that it would cost me the competition. I only got 33 reps which placed me in 19th, right in the middle of the pack. I did much worse than when I Practiced this so was not happy about that.
     - 1:00 AMRAP Hang Squat Cleans: Got 19 reps which tied for first. Honestly, I could have had a few more reps if my judge didn't count so goddamn slow. Couldn't lower the bar until they counted out the rep. Can't really complain though because the judging was consistent across all the competitiors.

So, after all this...5th place. This is my worst finish in a Master's Comp. No excuses on this one, I just got my ass kicked. I definitely had a few weaknesses exposed and also cost myself a shot due to some bad strategy. All I can do is move on and learn from it.

Friday October 25, 2013

Prep for Masters competition
     10:00 of Airdyne 1:00 @ 80%/ 1:00 @ 50%

     Walkthrough of movements for Comp.
     1 Round of
     10 Thrusters/10 Pull-Ups
     10 power Cleans/10 Burpees
     10 Push Press/10 Box Jumps

     10:00 of rowing, 1:00 @ 80%, 1:00 @ 50%

Thursday October 24, 2013

20:00 run on treadmill (God I hate the fucking treadmill!!)

Tuesday October 22, 2013

5 min @ 85-90%:
3 Strict HSPU
6 GH Sit-ups
9 Russian KBS - 32kg
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Wall Balls - 20#
--5 min rest
5 min @ 85-90%:
5 KB Power Clean and Push Press @ 16kg/arm
Run 100m
-5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 OHS @ 45lb
--5 min rest
5 min @ 85-90%:
5 Toes to Bar
25 Double Unders
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne1
0 Front Rack KB Walking Lunges @ 16kg/arm

   

Monday October 21, 2013

A. Front Squats, 5 sets of 3 reps
     - Worked with 230#. Felt pretty good on these today
B. Snatch off blocks
     - Worked up to 145# for a couple reps. Not too bad today except for a few reps which I received over my toes. Still no misses though.

C. Masters Comp practice
     - So, I had planned to do a full run-through of the workouts but I just didn't have it in me today. This is either me pussing out or me being smart and listening to my body. Reality is that I slept poorly last night and I'm a bit beat up from overdoing it yesterday and also getting worked on in PT.
     - Instead, I did
      2 sets as fast as possible of 10 Power Cleans @ 95, 10 Burpees
      - Both rounds were :42 on the dot

     2 sets as fast as possible of 10 Push Press @ 95#, 10 Box Jumps @ 20"
     - Didn't time these but probably in same ballpark as the first part

Sunday October 20, 2013

I wanted to work out without impeding my recovery. Was going to go for a light run but after meeting with "The Minister of Pain" aka Dr. Crowley, my calf muscles said "no way!". Instead I decided to do the GWOD which was...
   
     - 15:00 AMRAP of
     - 2 HSPU's
     - 6 Pull-Ups
     - 8 Heavy KBS

Problem with this WOD was that the rounds were so short, I felt like I was doing an endless number of pull-ups. I easily did at least 15 rounds which was a little more work than I should have done today. Didn't tear my hands but got a nice blood blister that will tear if I'm not careful.

Saturday October 19, 2013

A. 1:00 AMRAP Bench Press @ 115#

Rest :30

1:00 AMRAP Hang Squat Clean @ 115#

     - Got about 35 reps on the B/P. Went out really fast and actually burned myself out a bit. I had about :12 left and probably could have ground out a couple more reps but instead I just racked it and moved on to HPC's.
     - Got 22 reps on the HPC's and felt pretty good. I felt like I moved as fast as possible while still being able to show complete range of motion with each rep.

B. Partner WOD, Fitness phase
     - 10:00 AMRAP Cals on Airdyne, switch every 25 Cals
     - Rest 1:00
     - 5:00 AMRAP Burpees, switch every 10 Burpees
     - Rest 1:00
     - 5:00 AMRAP 200M sprint

Friday October 18, 2013

Took a detour from my daily training to participate in "The Johnson and Johnson Fitness Throwdown" at my work, lol! This was the 4th of 4 scored events. Final WOD was a take on Fight Gone Bad.

3 Rounds of
     - 1:00 AMRAP Burpees
     - 1:00 AMRAP Hang Pwr Clean @ 75#
     - 1:00 AMRAP of 20" Box Step Ups @ 20# DB's
     - 1:00 AMRAP Push Press @ 75#
     - 1:00 AMRAP Spin Cycle Miles x 4

Total Score - 338

This was good enough for 1st place on the event and 1st place overall. Not a huge accomplishment since only a couple of guys are regular Crossfitters.

Thursday October 17, 2013

A1. DL @ 12X1, 2 reps @ 50% RM x 12 sets, 30 sec
A2. CGBP with Chains @ 20X1, 2 reps @ 30% RM + Chains x 12 sets, 30 sec
B. 6 x Row 300m @ 97%, rest 6-8 min b/t sets

     - This felt like an easy day. Nothing wrong with that once in a while!

Tuesday October 15, 2013

5 min @ 85-90%:
10 Wall Balls - 20#
10 Box Jumps - 24" - step down
--5 min rest
5 min @ 85-90%:
10 KBS - 32kg
35 Double Unders
--5 min rest
5 min @ 85-90%:
10 cals Airdyne
10 burpees
--5 min rest
5 min @ 85-90%:
10 Hang Power Clean @ 95lb
20 Walking Lunges
--5 min rest
5 min @ 85-90%:
Run 100m
10 burpees

     - This was a tough one. Surprisingly, the Double-Under KBS session made me suffer the most! Can't figure out why since those are usually strong movements for me.

Monday October 14, 2013

A. Front Squat @ 80%, 3 reps x 5 sets, 

     - Worked with 225. Did these w/o a belt. Trying to avoid using this as a crutch and focus on building some core strength. Seems to be my weak link with FS.

B. Squat Snatch off Blocks @ Above Knee Position, work to a moderate to heavy single. No More than 6 sets.

     - Worked to 135, not too heavy. Pretty solid form on these. Avoided hopping forward on most of my attempts.

C. Master's Competition Prep Work: Feel It Out:

AMRAP 3 Minutes of the following:

10 Thrusters, 10 Pull Ups

Rest 30 seconds

AMRAP 3 Minutes of the following:

10 Power Cleans, 10 Burpees

Rest 30 seconds

AMRAP 3 Minutes of the following:

10 Shoulder to Overhead, 10 Box Jumps

     - Overall, felt decent about how I did on this. Might need to back off a bit on the first part of this because that was by far my highest score and I felt pretty taxed on the Power Clean Burpee workout. Need to really dig in and have more mental toughness on the middle WOD. The 3rd part was OK. 

Saturday October 12, 2013

Row 15 Minutes @ Zone 1 Effort
+
20 Minutes of Mobility
+
Row 15 Minutes @ Zone 1 Effort
+
20 Minutes of Mobility

Friday October 11, 2013

A.. Clean and Jerk Cluster, 1.1 x 4 sets, rest 2-3 minutes
     - Stayed with 215. No misses
B. Deadlift, 4 reps x 4 sets, rest 2-3 minutes between sets.
     - Worked with 295
C. On the Minute, Every Minute for 16 Minutes of the following:
Odd Minutes: 10 Hang Squats Cleans @ 95 lbs
Even Minutes: Run 150 Meters(Run to top of driveway)
   

Wednesday October 9, 2013

A. Split Jerk Cluster @ 85%, 1.1 x 4 sets, rest 2-3 minutes between sets

     - 225#. First few sets felt like shit because of my elbow. Got a little better once I loosened up. T

B1. Close Grip Bench Press @ 135 lbs, 10 fast repetitions x 5 sets, rest 1:30 between sets.

     - No problem with these

B2. Pendalay Barbell Row Cluster @ 20x1, 2.2.2 x 5 sets, rest 1:30 between sets.

C. Row @ 100%, 150 meters, rest 1:30 between sets x 10 sets.

Tuesday October 8,2013

5 Sets of the following:

10 Thrusters @ 95 lns

10 Pull Ups

*Rest 60 seconds between sets*

+

5 Sets of the following:

5 Power Cleans @ 155 lbs

15 Burpees

*Rest 60 seconds between sets*

OK this sucked. Can't imagine how much it will suck to do 3:00 straight of each of these workouts with only 3:00 rest in between!!

It was weird because I didn't feel real strong on the Thrusters but felt like I could do pull-ups all day! I felt exactly the opposite last year.

The Clean/Burpee sets were tough too.I hit the burpees at about 85% and this made them manageable. Will probably shoot for the same pace or even slower in the actual competition. Really, really hard to figure out a pace and a strategy for this one.

Monday October 7, 2013

A. High Bar Back Squat @ 85%, 3 repetitions of 5 sets, rest 2-3 minutes between sets.
     - Stayed at 275# and felt pretty good with this weight
B. Squat Snatch on the Minute, Every Minute x 5 Minutes of the following:
First 5 Minutes: 1 Squat Snatch @ 135 lbs
     - Pretty smooth. No misses
Second 5 Minutes: 1 Squat Snatch @ 145 lbs
     - One miss but reloaded immediately and got it.
Third Five Minutes: 1 Squat Snatch @ 155 lbs
     - Missed once or twice, I forget. Started getting a little inconsistent at this weight. Still in the habit of starting pull too early and missing in front. Just gotta keep drilling technique I was really dialed in a few months ago and now somehow I've gotten a little off track.
C. Clean and Jerk @ 75%, 1 repetition, every minute on the minute for 8 minutes.
     - These still feel shitty because of my arm. However; the last few sets were pretty close to pain free. Guess it was because I was loosened up(?). I did first 5 sets at 195 and last 5 at 205#.

Sunday October 6, 2013

20:00 light run @ recovery pace

Saturday October 5, 2013

This was a scheduled "back off day" so I tried to respect that and not kill myself. Did a nice partner WOD with the wife which was a lot of fun.


10:00 of....
     Run 200M

Rest 2:00

10:00 of....
     Row for :30 alternating partners

Rest 2:00

10:00 of
     10 Box Jumps
     10 Russian Swings @ 70#

Friday October 4, 2013

A. Deadlift @ 75%, on the minute, every minute x 12 minutes x 2 repetitions.
     - Used 315#
B. Clean and Jerk Cluster, 1.1.1 x 3 sets, rest 2-3 minutes
*Choose a weight and stay at it that is challenging, but you hit every repetition solid*
     - Used only 185#. Did I mention how much these things suck since my elbow started bothering me??

C. High Hang Snatch Tech Work…
     - Worked up to 115# @ 3 reps. Trying to really focus on perfect technique.
D. On the Minute, Every Minute x 20 Minutes of the following:
Even Minutes: Run 100 Meters
Odd Minutes: 3 Unbroken Muscle Ups

     - No trouble with these. Nice way to end a workout.

Wednesday October 2, 2013

Visit to CrossFit Ann Arbor aka "HyperFit"

Always interested to check out other CrossFit boxes. This is one that I'd been to before about 4 years ago.

A. Front Squat: 5 sets of 2 reps
     - Wow! Don't know what the fuck is up with me today but I couldn't lift shit!!! I failed at 235 and even failed at 230!! Not sure if this has to do with not being able to wear a belt or the pain I was feeling in my elbow but this was not good...not good at all!!

B. 5 rounds for time of.....
     - 10 Sumo D/L High Pulls (lol)
     - 10 Push Jerk

     RX weight = 95#
     - My time was 5:35 and I pretty much smoked everyone else in the gym (yay, me!!). Got through Push Press unbroken but started breaking up the SDHP's in about the 3rd or 4th round. I really do hate this movement. So awkward and I'm always concerned about form breaking down and leading to injury in back or shoulder.

C. 10:00 of EMOM
     - 10 Wall-Balls @ 30#

    - These were cool. I don't use 30# WB that often so good practice

Monday September 30, 2013

12 sets of the following:
30 seconds of rowing @ 2:00 minute/500 meter pace
rest 30 seconds
30 seconds of double unders
rest + walk 60 seconds
+
PM Session
5 Minutes of the following:
Run 100 Meter
5 Burpees
*Rest 2 Minutes*
5 Minutes of the following:
Row 150 Meters
5 Step Down Box Jumps
*Rest 2 Minutes
5 Minutes of the following:
Run 100 Meters
10 Russian Kettlebell Swings
*Rest 2 Minutes*
5 Minutes of the following:
Row 150 Meters
5 Overhead Squats
*Done*

Good workout today. This is definitely the type of workout that tends to be in my comfort zone.

Sunday September 29, 2013

A. Front Squat @ 85%, 3 repetitions of 5 sets, rest 2-3 minutes between sets.
     - Used 225#
B. Squat Snatch Cluster, 1.1.1 x 3 sets, rest 2-3 minutes
*Let's start @ 145 lbs and stay at this weight for 3 sets*
     - Technique was unbelievably bad on these today. Ok, maybe that's not fair. My technique was just a bit off but it was just enough to cause me a lot of frustrating misses at what should be easy weight! I actually struggled so much when I was doing these that I did not successfully complete all my sets during this training session. However; after I got home I got out the barbell, took my time in working back up to this weight and then completed my sets without missing a single rep! Obviously not strength holding me back. It's 100% technique!!!

C. Clean and Jerk @ 70%, 1 repetition, every minute on the minute for 15 minutes.
     - Worked with 185#. Clean and Jerks have been feeling terrible lately because of some tendinitis in my left elbow.

Saturday September 28, 2013

3 Rounds for time of the following:

25 Kettlebell Swings @ 55 lbs or 70 lbs your choice

25 Burpees

     - Time was 8:00 on the dot. Unbroken on swings. Steady pace on burpees until the last 10 reps when I tried to sprint through.

Rest about 10-12:00

10 Rounds of

     400M Run

     10 Burpees

     - Time was 27:15. Kept a pretty steady pace throughout. Felt like I was pretty efficient (not necessarily "fast") on the burpees.

Feel pretty good after doing these. 

Friday September 27, 2013

A. High Bar Back Squat, work to a heavy double, only one to two heavy sets.
     - 275# @ 2 sets
B.  Squat Snatch @ 81%, 1 rep x 6 minutes, on the minute, every minute.
     - 155#. Took me a while to warm up to this weight. At first I was missing a bunch of times and getting frustrated. Backed off to lighter weights to get my technique dialed in. Then was fine at 155.
C. Squat Clean @ 77%, 1 rep x 6 minutes, on the minute, every minute.
     - 205#. Had no problem with this weight.
D. Split Jerk off Blocks @ 81%, 2-3 repetitions x 5 sets, rest 1:30 between sets
     - Uh-oh. These felt terrible. My left elbow has been bothering me lately and it affected me at heavier weight. I backed off to 185 (from 215) but still only did about 3 sets.

Thursday September 26, 2013

20:00 of running @ recovery pace

Wednesday September 25, 2013

3 sets of
     - 10 DB Push-Press @ 45# DB's
     - :60 of running
     - :60 rest/walk

3 sets of
     - KB Swings @ 2 Pood
     - :60 of rowing
     - :60 rest/walk

3 sets of
     - 10 Goblet Squats @ 2 Pood
     - :60 Double Unders
     - :60 rest/walk

Tuesday September 24, 2013

Had to take 2 rest days in a row (something I rarely do!!) as I was still feeling wrecked from the Saturday team WOD. Even today I'm still a little sore and had to take some extra time to stretch, foam-roll and warm-up.

A. Front Squat @ 75% throughout, 5 sets of 3, rest 2-3 minutes between sets.
     - Worked with 205#. These felt fine once I warmed up.
B. Strict Press Cluster off blocks, 1.1.1 x 5 sets, rest 2-3 minutes between sets.
     - Did not complete!! Had sharp pain in my upper forearm near elbow. This has been getting worse over last 3 weeks. Kind of weird that it was a pressing movement that caused it to flare up.

C. On the Minute, Every Minute x 20 Minutes of the following:
Odd: 5 Touch N Go Power Snatches @ 58%
Even: 7 Chest to Bar Pull Ups
     - These went OK. Worked with 100# on the Power Snatches and maintained good form throughout.

Saturday September 21,2013

Decided to do the Fitness phase workout which was a long team workout. Sounded like a grinder but nothing too bad. Well, holy shit....I don't even know what to say....this was maybe the most humbling experience in all my years of crossfit. I always feel like traveling totally fucks my training and this was the best example!

I haven't felt this terrible after a workout in YEARS! Head was pounding and felt queasy like I was going to puke. I have done much, much harder workouts than this where I didn't feel half as crushed. I really do hope that this is just a symptom of a rough week as far as having to sit for 12 hours a day in training/ networking events with a 5 hour, traffic filled drive on either end.

Anyway, the workout was...

Teams of 2 complete
1000m of running
6 rounds of
20 front squats
20 Burpee
20 front squats
20 burpees
1600m of rowing

Friday September 20,2013

Yep, more running- about 4 miles or so @ moderate pace

Thursday September 19,2013

Still trying to back off a bit per coach's advice...more recovery work

Recovery run @ about 4 miles

Wednesday September 18, 2013

Light recovery run- 30:00 or so

Tuesday September 17, 2013

At Iron crossfit...

Tabata sit-ups
     -16 reps
Tabata push-ups
     - 10 reps

Then...
 Run 400m
3 rope climbs
Run 800m
2 rope climbs
Run 1200m
1 rope climb

Time- 11:40

Sunday September 15, 2013

A. Front Squat, work to a heavy single, work quickly.
*Let's look for 250 lbs perhaps, or lets see how you are feeling.*

     - Only hit 245. Failed at 265 which pissed me off. Probably shouldn't have pushed it as I'm a little worn down right now from all the volume I've done this week.

B. Snatch, on the minute, every minute x 12 minutes @ 75 %, 1 rep(Power Snatch)
     - Worked up to 150#. Technique is still so inconsistent. Had some really smooth reps and some not so much. Overall my snatch is nowhere near what I want it to be,
C. Clean, on the minute, every minute x 12 minutes @ 75%, 1 rep(Power Clean)
     - 205#. Felt smooth and easy.
D. 3 Sets of the following @ 95%:
12 Kettlebell Swings @ 88 lbs
Sprint 200 Meters

Saturday September 14, 2013

“Self Loaded Grace”
30 Repetitions of Clean and Jerks
Choose a weight that you know you will go unbroken for 30 repetitions or at least 25 repetitions
     - Did 115 and went unbroken. However; had to rest in the rack a bit which slowed me down a lot. Time was 2:00 on the dot. Disappointed with this. I feel like I should be doing Rx Grace in not much more time than this!!!

+
AMRAP 15 Minutes of the following @ grinder pace:
Row 500 Meters
10 Pistols
5 Wall Walks
     - Got 5 or 6 rounds. I don't remember. Only tough part was the wall walks. They got really tough toward the end.
+
Rest 5 minutes
+
AMRAP 15 Minutes of the following @ grinder pace:
Run 400 Meters
25 Meter Sled Drag @ moderate weight
1 Rope Climb
     - 5 rounds plus partial run. Much easier than the previous AMRAP!

Friday September 13, 2013

A. Front Squat @ 33x1, work to a heavy single, do not work to a max, I see you hitting perhaps 225 lbs to 235 lbs for this portion.
     - Did 225 and did not feel too difficult. Did not try 235 though
B1. Weighted Supinated Pull Up, 3-4 repetitions x 5 sets, rest 2 minutes between sets
B2. Weighted Ring Dips, 3-4 repetitions x 5 sets, rest 2 minutes between sets.
     - 45#
C. On the Minute, Every Minute x 14 Minutes of the following:
5 Chest to Bar Pull Ups
Run 100 Meters
     - These were pretty tough. Got through all sets unbroken though

Wednesday September 11, 2013

A1. Close Grip Bench Press @ 22x1, 3-4 repetitions x 5 sets, rest 3 minutes.

     - Worked up to 3 reps @ 205#

 

A2. Muscle Ups Cluster, 2.2.2 x 5 sets, rest 3 minutes.

     - Not too bad on these. Some false grip, some no-false grip with big kip. The no-false grip reps felt better today for some reason

 

B. 3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Burpees

*Rest + Walk for 60 seconds*

+

3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Box Jumps

*Rest + Walk for 60 seconds*

+

3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Wall Balls

*Rest + Walk for 60 seconds*

 

     - Shit, this was a lot of volume today! Took me over an hour and 40 minutes (of course much of that tim e was rest). 

Tuesday September 10, 2013

A. High Bar Back Squat, work to a heavy triple, only one to two heavy sets for this portion.

     - 2 sets @ 265#

B. 1 Snatch Push Press + 1 Snatch Balance x 8 sets, rest 1:30 between sets.

     - Worked up to 185#. Haven't done these in a while.

C. 1 Power Snatch @ 80% x 10 sets, rest 1 minute between sets.

     - Tech. felt much better today. Did a better job of finishing second pull. Still have a lot of work to do here. I worked up to 155#. Had some good reps and bad reps at this weight!!

D. AMRAP 7 Minutes of the following:

5 Deadlift @ 225 lbs

5 Lateral Burpees

15 Double Unders

     - 8 Rds. + 5 D/L. Didn't miss any Double Unders which made me happy. Moved pretty well through this one. Not blazing fast but not too bad.

Monday September 9, 2013

A. Thruster, work to a 1 Rep Maximum.

     - Only got 205. Failed twice at 210 (not even close!). I later realized that the last time I did these I started from the rack (I hit 210 last time) !!. Today every rep was from the ground and I went right into squat clean on each rep. I think this was much harder.

B. 1 Power Clean, every 30 seconds for 8 minutes @ 65%  (165#)

C. 1 Power Clean, every 30 seconds for 6 minutes @ 75%   (185#)

D. 1 Power Clean, every 30 seconds for 4 minutes @ 80%  (205#)

     - Technique was solid today and reps felt smooth and light

 

E. Pendalay Barbell Row @ 30x1, 4-5 repetitions x 5 sets, rest 2 minutes between sets.

     - 155#

Sunday September 8, 2013

Snatch technique work
     - Worked on Squat snatches and pulls. Only worked up to 165#. My technique was off today. Had trouble getting the bar to my hips @ heavier weight

Saturday September 7, 2013

3k run:12:30
     - Heart rate was pretty consistently in the 160's. Pretty disappointed with this time. I may retest tomorrow.

15-12-9

Power snatch @95#

Burpees

     -time was 4:15

Rest as needed/long period of time
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Overhead Squats @ 75/45 lbs
15 Burpees
Rest + Walk 60 seconds + Repeat
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Push Press @ 95/65
15 Step Down Box Jumps
Rest + Walk 60 seconds + Repeat

Friday September 6, 2013

A. 10 Minutes of Stone Tech Work
     - played around with single reps of stone shouldering. Worked up to 135# 
B. 10 Minutes of Kipping Handstand Push Up Tech Work
C. 10 Minutes of Wall Walk Tech Work
+
For Time of the following:
30 Kipping Handstand Push Ups
30 Kipping Pull Ups
15 Kipping Handstand Push Ups
15 Kipping Pull Ups
     - major clock snafu. When I started it was counting up from 9:00. When I finished it was counting down from 9:00!!! Therefore I have no idea what my time was. However;I can say that I did a lot better than I thought I would. Both sets of pull ups were unbroken and fairly easy. Didn't butterfly but did a tight gymnastics kip. HSPU's of course slowed me down. My first round started with 2 sets of 5 reps. After that did a few sets off 2-3. Then singles. I actually got in a pretty good rhythm with the singles as I was getting back on the wall every 5 seconds or so.

Wednesday September 4, 2013

A1. Close Grip Bench Press @ 22x1, 4-5 repetitions x 5 sets, rest 2 minutes.
     - Worked to 195#

A2. AMRAP(-4) Pull Ups x 5 sets, rest 2 minutes.
*Go about 4 less every time on the pull ups, so lets shoot for 18-20 pull ups, every time, fight for it!*
     - First set 30 reps, all other sets = 21 reps
     - Feel pretty good about these. Probably could have squeezed out another 4-8 reps on the first set if I went all out. Last time I did AMRAP pull-ups was probably about 3 years ago at CFNE!! I got about 34 reps if I remember right.

B. 4 Sets of the following @ 90% aerobic
25 Double Unders
10 Burpees
Row 250 M
*Walk 60 seconds + repeat*
+
4 Sets of the following:
20 Double Unders
8 Burpees
Row 200 M
*Walk 60 seconds + repeat*
     - This sounded sooo easy but it actually sucked!! Maybe I was just spent from all those pull-ups but I was dog tired going into each set. Did the double unders unbroken, burpees were OK but row times were sssllloooowww. Only able to hold a pace of 1:45 - 1:50.

Tuesday September 3, 2013

A. Front Squat, work to a heavy double. Do this in limited sets. So for instance, do not do 4 heavy sets of 2, do one to two heavy sets of two. Build up quickly!
     - 2 warm-up sets @ 135#, 185#. Then, 2 work sets @ 225#, 245#
B. Power Snatch @ 75%, 1 repetition x 8 sets, rest 1:30
     - My technique on power snatches has been terrible lately. I can tell that I'm not finishing my pull and my footwork is all over the place. I haven't done this in a while but I switched to split snatches and the reps felt much smoother. I worked with 155#. I plan on doing some tech. work at light weight later this evening.
C. Power Clean @ 78%, 1 repetition x 8 sets, rest 1:30
     - Worked with 205 then 225# at the end. These felt pretty good.
D. 100 Kettlebell Swings for Time @ 70 lbs
     - Time was 4:50. This was a bit of a disappointment. I pictured doing a really big first set (at least 50 reps) and then maybe 2-3 more sets. I only managed 35 my first set, then 15, then 10's the rest of the way through. These were tough. I was sweating like Shaq in the 4th Quarter and it was hard just to not lose my grip!!

Monday September 2, 2013

A. Overhead Squat @ 20x1, work to a heavy single,
     - Worked up to 245....big PR!!! Previous was either 225 or 230#. I did miss my first attempt because I got soft through the midline just before coming up. Second attempt was really solid.
B. Strict Press Cluster, 1.1.1.1 x 5 sets, rest 2-3 minutes between sets.
     - Worked with 135#. Didn't have any more in me today
C. On the Minute, Every Minute x 12 Minutes of the following:
5 Power Clean and Jerks @ 155 lbs
5 Toes to Bar
     - First 6 sets were not that tough. Then the walls started to close in and :30 rest did not seem like enough!!! Pwr Cleans were fine. It was the TTB's that were sketchy at the end.

Friday August 30'2013

A. Power Snatch @ 78%, 2 reps x 5 sets, rest 1:30 between sets
     - didn't do that well on these today. Left shoulder is still killing me on snatch movement. I worked up to 155 but reps not feeling smooth at all at this weight.

B. Power Clean @ 74%, 2 reps x 5 sets, rest 1:30 between sets
     -worked up to 225
C. Split Jerk off Blocks @ 76%, 2-3 repetitions x 5 sets, rest 1:30 between sets
     -worked up to 215@3 reps. These felt really good today. Feel like my split jerk technique is pretty solid.
D. 4 Sets of Row Sprint, 1 minute of work x 4 minutes of rest
     - all sets@ less than 1:30
+
4 sets of Sled Sprint, 30 meters @ 90 lbs load, rest 3 minutes
     -These were super easy
+
4 sets of Airdyne, 60 seconds @ 80%, 60 seconds @ 50%
     - fast sets@about 400 watts. Slow sets@about 200

Saturday August 31,2013

35 Minutes of the following @ 75% effort:
Run 400 Meters
25 Wall Balls
25 Kettlebell Swings @ 53 lbs
*Rest 2 minutes between each round completed*
     -this started off not that bad and then got pretty miserable about halfway through. Ended up doing 6 rounds total which each took about 3:30 -3:45. Wallballs and swings were all unbroken, runs got pretty slow by the end I think.

Thursday August 29, 2013

A1. High Bar Back Squat @ 33x1, 3 repetitions x 5 sets, rest 2 minutes
     - 265#, Backed off just a bit out of fear of reaggravating this groin strain. Was fine at this weight.

A2. Weighted Mix Grip Pull Up @ 22x1, 3-4 repetitions x 5 sets, rest 2 minutes
     - Used 35# KB

B. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minutes: Kipping Handstand Push Ups x 5 repetitions
Even Minutes: Wall Balls x 18 repetitions
     - For some reason I thought the WB's would get tough and the HSPU's would be easy. HSPU's actually got pretty tough toward the end. I failed my 5th rep in second to last round. Had to break my last set into 4 and 1. My technqiue on the kip was not so sharp today.

C. 20 Minutes of Light Airdyne Zone 1 Work+ Recovery Method

Wednesday August 28, 2013

Seem to finally be getting over this groin pull as I barely thought about it throughout this training session. My back however was feeling a little tweaked. Not that bad but just something I needed to be a little careful with.

A. Overhead Squat @ 20x1, 2-3 repetitions x 5 sets, rest 3 minutes between sets.
     - 185 x3, 205 x 3 (2 sets), 210 x  3, 215 (f), 215 x 3
     - This was a big day for me with OHS's! 215 was my 1 RM not so long ago! 205 felt easy. 215 was tough so I know that I challenged myself today.
B. Clean and Jerk @ 75%, 1 repetition x 6 sets, rest 2 minutes
     - 2 sets @ 185#, 2 @ 195, 2 @ 205

C. 5 sets of the following:
10 Touch n Go Deadlifts @ 205 lbs
10 Lateral Burpees
*Rest 5 minutes between sets*

     - I cheated the rest a bit. Was more like 2:00 which seemed like more than enough.