9/30/13

I was a little tight when I woke up this morning. But once I got warmed up everything felt great.

A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes
135# x 2 sets, 155# x 2 sets, 165# x 2 sets (missed the high-hang snatch on the first set of 165#, came back on the second set and nailed it.)

B.
Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes
175#, 185#, 195#, 205#
-I haven't put over 200 overhead in the snatch position since being back. It felt easy, pumped to throw some more weight on the bar soon.

C.
Back Squat
* Set 1 – 5 reps @ 75-80% (265#)
* Set 2 – 3 reps @ 85-90% (295#)
* Set 3 – 1 rep @ 90-95% (325#)
* Sets 4-6 – 8 reps @ 70-80% (265#)
Rest 2 minutes between sets.
-Big effort on these, squatting is feeling a lot better. Knees are no longer buckling under weight.

D.
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

4.52. Solid metcon. I had to break up the muscle-ups a bit, but good effort. They felt a lot better than they did last week. Pumped to train tomorrow!

9/29/13

I had an awesome workout today, I felt great on everything. Great day in the gym, pumped to train tomorrow.

A.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lb.

Rest exactly 8 minutes, and then:

B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lb.

Rest exactly 8 minutes, and then:

C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders
(Count every 10 meters of rowing as a rep for scoring purposes.)

A: 6 Rounds + 1 Power Clean
B: 7 Rounds
C: 3 Rounds + 1 KBS

9/28/13

I had some work responsibilities today, wasn't able to get in the gym. But luckily I do work for the Marine Corps and I had the privilege of running through a 'Combat Fitness Test' today. Not a very long event, but it was physical and I pushed it.

-800m Run in boots/long pants.
-Movement under fire drill
-Ammo-can Press (30#)

I maxed out everything today, ran a 2:33 800m in boots, 1:41 movement under fire, and I got 103 ammo can presses. I would be really interested to see what I'm capable of in running shoes. I think the movement under fire was a little short, but the 800m run was official on a track. I did better than both times I ran through this at OCS. Fun day with some great people. Bummer I didn't get to do the Invictus workout today, but I'm going to do it tomorrow instead. Pumped to hit it tomorrow morning.

9/27/13

A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

-135# x 2 minutes, 155# x 3 minutes, 165# x 2 minutes, 175# x 3 minutes
-175# felt really good. Snatching is feeling awesome. All reps touch-and-go

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps (135# x 1, 4 sets at 155#)
Toes to Bar x 15 reps
Rest 3 minutes
-Felt weak as hell on that close-grip bench. I've probably done a close-grip bench press a few times in the last year. Need to work this more.


C.
Three sets of:
Ring Dips x 8 @ 20X2
GHD Sit-Ups x 20 reps
Rest 3 Minutes
-Ring dips were supposed to be weighted, felt weak as hell on the rings, didn't even do weighted reps.

D.
Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds
-35,26,22. Saw the elephant on this one. Damn the airdyne kills me. Excited to feel more of this pain in the near future. Overall a great day in the gym, even though I trained alone.

9/26/13

Complete rest.

9/25/13

Today was an awesome session. The metcon was probably the hardest workout overall I've done since getting out of OCS. I definitely hit some walls throughout part B of the workout. The lunges and high volume pull-ups killed me. Great session, excited for some much needed rest and to get after it on Friday.

A.
Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes
Three second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.
-225# x 4 sets, 245# x 2 sets, 265# x 2 sets

B.
Three rounds for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups

Rest exactly 3 minutes, and then . . .

C.
Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

Total time of 42:03 - 3:00 = 39.03. The first part of the workout was done in 19.03. The running in the second workout rocked me. I was jogging basically from the start. My legs and hips were just done. I felt pretty strong on the 2 pood swings though. Again, this was a great day in the gym. I really just simply enjoyed training today and it was a great feeling.

9/24/13

Solid session this morning. Nothing too crazy. I felt pretty weak on the clean, but the handstands felt better than I thought they would. This is the second time doing them since getting back. Muscle-ups felt pretty awful too. Lungs feel great though. Gettin' back into the swing of things... Although I did cut the overall volume of work down a little bit.

A.
Three sets, not for time, of:
Muscle-Up x 2
Nose-to-Wall Handstand Hold x 60 seconds
Strict Toes to Bar x 6

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes
-135# x 1 sets, 155# x 2 sets, 175# x 1 set

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
-135#, 185#, 205#, 225#, 245#, 245#

D.
Three sets for times of:
Row 500 Meters
50 Double-Unders
10 Handstand Push-Ups
Rest 3 minutes

17.00 - 6.00 = 11.00 total time. Lungs felt really good, kept a solid pace on the row, double-unders were unbroken without an issue. I only got one of the sets of HSPU unbroken. Excited for tomorrow.

9/23/13

Today is the first day of a new training cycle for the Invictus competition training programming. I'm going to stick to it. No metcon today, no complaints from me!

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

-135# x 2 sets, 155# x 2 sets, 165# x 2 sets

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

-135#,185# x 2 sets, 205# x 2 sets, 225#, 235# (PR is 275#, everything up to 225# felt really light, 235# felt a little off, but overall I was happy with how the weight felt overhead today.)

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM (265#)
* Set 2 – 3 reps @ 85-90% (285#)
* Set 3 – 1 rep @ 90-95% (300#)
* Sets 4-6 – 10 reps @ 65-75% (225#)
Rest 2 minutes between sets.

9/22/13

Complete rest.

9/21/13

Today was a really fun workout. I got with 3 other bros and went HAM. A great day in the gym.

-In the warm-up I did about 10-15 muscle-ups on the rings. They didn't feel great, but not as bad as I thought they would. I haven't done one since May.

Dead-lift - 10, 10, 8, 8, 5, 3, 3, 3 -135#, 225#, 275#, 315#, 375#, 405# x 3 sets
-I pulled 405# as my 1 RM recently, glad to see my strength coming back.

Rest 15 minutes then...

'Lumberjack 20'
For time:
20 Dead-lifts (275#)
400m Run
20 KBS (2 pood)
400m Run
20 OHS (115#)
400m Run
20 Burpees
400m Run
20 CTB Pull-ups
400m Run
20 Box Jumps (24")
400m Run
20 DB Squat Cleans (2 x 45#)
400m Run

26.30. Solid workout, great day. The OHS were by far the toughest part of this. After not doing them for so long they just did not feel good at all.

-Rest 10 minutes then...

-Max Effort Sled Push @ 300# - I made it down the entire track (about a city block) without stopping, huge effort. Felt rough. Really fun day in the gym.

9/20/13

Further complete rest.

9/19/13

Much needed complete rest.

9/18/13

Today was a great workout.  Snatching felt tens times better than last week. I'm pretty stoked how much stronger I felt. The metcon was okay, my kipping pull-ups still suck. They have been weak since I go back, but I went as hard as possible.

EMOM - 20M - 1 Power Snatch
5 minutes - 135#
5 minutes - 155#
5 minutes - 175#
4 minutes - 180#
1 minute - 185#
-Last week I hit 175# for a max single squat snatch. These felt a world easier than last week. It's interesting how fast this is coming back.

Front Squat - 10, 10, 5, 5, 5, 5  - 135#, 185#, 235#, 205# x 3
-Could have kept going up after 235#, but went back down to focus on form. My knees were coming in quite a bit on 235#.

Rest 5 minutes then...

3 RFT:
400m Run
20 Pull-ups
10 SDHP (95#)

10.37.

Rest 5 minutes then...

3 Sets:
Band Pull-Aparts x 12
Lung Split Jumps x 10 (focusing on speed/technique in the split)

9/17/13

Today was a fun workout. I'm pretty sore from yesterday, but once I got rolling I felt pretty good.

4:00 AMRAP:
500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3 minutes...

6:00 AMRAP:

500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3 minutes:

For Time:

500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

17 Shoulder-to-Overhead
30 Shoulder-to-Overhead
9.09.

Solid conditioning, I felt pretty good. The shoulder-to-overhead were by far the most challenging movement of this workout.

Rest 5 minutes then...

100 Med-ball Twists (20#)
-65/15/20

9/16/13

Today was awesome. I had a really fun time training today.

Back Squat - 10,10,10, 8, 5, 3 - 135#, 185#, 225#, 265#, 295#, 315#
-This is my first time back squatting since back, it felt really good.

Rest 10 minutes then...

'Linda' (with dumbbells)
10,9,8....1
Dead-lift (100# x 2)
Bench Press (75# x 2)
Clean (50# x 2)

29.44. Solid workout, the bench press was the toughest part of this. Really fun and challenging session. Pumped to train tomorrow!

9/14 and 9/15

Complete rest.

9/13/13

Today was a pretty fun day. My gym owner opened up another location that is not a crossfit affiliate, but is a similar style of training. The gym has a more endurance themed approach to crossfit. I went there today with a buddy of mine and did the workout off their board. It was really fun.

4 RFT:
500m Row
50 Wall-ball Jump Overs
20 Wall-ball Burpees
100m Broad Jump

29.04. Very aerobic, a fun workout.

9/12/13

Today was a very solid day of training. It was very simple, but demanding. Today was also very humbling. My lack of fitness was thoroughly exhibited. This was the slowest 'Karen' I've done in many years. I'm excited to get my conditioning back to where it should be.


-Max Pull-ups: 35 (did not butterfly any of the reps)

Rest 3 minutes then...

'Karen'
150 Wall-balls

7.08 (PR 5.13 from February)

Rest 5 minutes then...

2 Mile TT:
15.49. Rough after 'Karen'.

9/11/13

Today was a great session in the gym. My chest is still extremely sore from Sunday; otherwise I feel great. Today was the first time I've done squats with weights, felt decent though. Didn't go anywhere near maximal effort on the lifting.

High-hang Power Snatch - 7 Sets of 3 - All sets at 145# or less

Snatch Grip Dead-lift - 3 sets of 5 - All sets at 205# or less 

Front Squat - 5 x 5 - 185# x 1, 205# x 2, 225# x 2 

Rest 10 minutes then... 

'Wittman'

7 RFT:

15 KB Swing (53#)

15 Power Clean (95#)

15 Box Jumps (24")

20.18. This workout definitely taxed me. The last few rounds were really broken up.

Rest 5 minutes then...

2 x 10 - Glute-Ham Raises (blue band assisted) - these hurt like hell!

 Overall a solid session in the gym, excited to train tomorrow! 

9/10/13

Complete rest

9/9/13

Today was a solid day in the gym. I went through a bunch of O-lifts at light loads, focusing on speed and technique. Snatch last week felt good and everything today felt great. Excited to go for some heavier weights in the near future and get back to a real training cycle. The metcon today went well, I wasn't expecting to PR given my current shape, but I went as hard as I could.

High-hang Power Snatch - 7 sets of 3 - All sets at 135# or less
High-hang Power Clean - 7 Sets of 3 - All sets at 185# or less
Snatch-Grip Dead-lift - 3 Sets of 5 - All sets at 205#
Split Jerk (from rack) - 5 sets of 3 - All sets at 175# or less

Rest 3 minutes then...

'Jackie'
For time:
1000m Row
50 Thrusters (45#)
30 Pull-ups

7.35. The last time I did this was 6.49 on May 13th of this year. I came off the rower in 3:37. Today I did not get the thrusters unbroken, had to go 30/20. Pull-ups were 10/5/5/10. I really need to get my kipping pull-ups back, but lungs felt decent overall today. I need some rest, but excited to train the rest of this week!

Rest 5 minutes then...

12,10,10 - Barbell Weighted Sit-ups (on a bench, feet anchored to 2 70# KBs) - 45#, 75#, 75#

9/8/13

Today was a really fun session. I worked out by myself during open gym hours and I've been wanting to hit 'Linda'. I actually had to scale the bench press back, so I in fact did not do the WOD RxD. It was still extremely taxing. I've done this in the past with a spotter for the bench, didn't have one today though. 

10,9,8...1 

Dead-lift (275#) 

Bench Press (165#) 

Squat Clean (135#) 

35.02. The bench press was a huge limiting factor in this effort. Really great workout though. I can't wait to do this again in a few months and dominate it. Pumped to train tomorrow! 

9/7/13

Complete rest.

9/6/13

Today was a decent session. I felt recovered, the metcon really got my lungs going. This workout felt brutal.

Snatch - 2,2,2,2,1,1 - 135,135,145,155,165,175# (previous PR 212#)
-There was more there, I was surprised how good these felt. Not as bad as I thought it'd be. I'm excited for more snatching soon.

Rest 10 minutes then...

10,9,8...1
Squat Snatch (95#)
Pull-ups

12.22. Rough on the lungs. That was painful. Overall a very simple and solid day in the gym.

9/5/13

Decently sore in my traps/shoulders. Took complete rest today.

9/4/13

Another really simple day in the gym, felt extremely weak on the shoulder press, but the WOD felt decent. Lungs/toe-to-bar felt good. I'm getting more and more excited to get back in real shape.

Shoulder Press - 5,3,3,2,1 - 115,135,135, 145, 150#
-There was probably a little more there, but I was crunched for time. Previous PR on this lift is 185#.

Rest 5 minutes then...

5 RFT:
10 Shoulder-to-Overhead (135#)
200m Run
10 Toe-to-bar

10.50. Everything unbroken except the last set of S2O; had to go 6/3/1. Lungs are feeling much better, felt lighter on my feet running than I have in a long time. Getting to feel more in shape is a great feeling. I can't wait to actually PR something. It's probably still a ways off, but whatever, I'm still excited.

9/3/13

Felt really good today, legs still a little sore from the wall-balls on Saturday. This is the first workout I didn't feel exhausted after since OCS ended. I don't know why the gym programmed 20 inch box jumps for males, but I just did what was on the board. Pumped to train tomorrow.

3 RFT:
500m Row
12 Dead-lifts 205# (bodyweight)
20 Box Jumps (20")

-9.10. Solid workout, got my lungs going really good.

Rest 5 minutes then...

3 x 15 GHD Sit-ups.

9/1 & 9/2

Complete rest.