2/27/14

Active Recovery around 0900. Body feels good.

-30 Minutes mobility

-30 Minutes super easy airdyne


When the 14.1 workout was announced, I just felt kind of underwhelmed. I really don't like this workout much, it's kind of silly. A lot of crossfit workouts are just kind of silly. Does it really matter that someone gets another few double-unders than someone else? Does that really separate two people out much in the bigger picture of fitness? I guess the novelty of timed exercise has entirely left my mind and crossfit generally is getting a little boring to me. Having said that, I don't want to be misunderstood, I freaking love crossfit. But as an athlete and Marine Officer I want to be very strong and conditioned. But I don't think getting 10 rounds in this workout vs. someone else getting 10 rounds plus 14 double-unders tells much about a person or how physically fit they are. And these Open workouts are not meant to separate out people, regionals does that very well. I guess just the novelty of all this has entirely worn off. But I guess everything in life can't always be fun and some things should be done out of obligation. So I will participate in the Open with 100% effort.

 I love training. I love training more than I'll ever love competing. Why? Because training is a personal experience and a personal venue to challenge yourself and better yourself. Every day is a new day to better yourself, whether physically, mentally or spiritually. Crossfit is the means to which I better myself physically. I use competition only as a way to better myself and push that little extra that competition might bring out. I have no desire to beat a specific other person, that makes no sense to me. My only competition is my previous effort. Having said that, I want to focus on my goals, my desires and my future. Does that involve being the absolute best at crossfit Open workouts? Maybe not. What it does involve is getting much stronger and staying reasonably conditioned for my professional responsibilities as a leader of United States Marines.

2/26/14

Today was an awesome day of working out. I felt great on everything. Heavy snatching and muscle-ups felt particularly awesome. I'm in the best shape I've ever been, I guess I can't ask for much more considering going to Marine Corps OCS this summer. It's been a tough year of a lot of great training. It will be interesting to see how the workouts pan out this year.

A.
Take 15-20 minutes to build to today’s heaviest Snatch

-Singles: 185#, 205#, 216#, 225# (PR), 230# (fail - got under it really easy, right elbow gave out when standing it up). Stoked to PR though!

B.
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% (345#) of 1-RM

-Complete, fun stuff.

C.
AMRAP 7:
7 Burpee Box Jump Overs (24")
14 Wall-ball (30#)

-5 Rds + 2 reps. TOUGH, burnt the lungs. 30# WB is brutal. I wish I could get my hands it more often.

-I had a protein/maltodextrin shake and waited 90 minutes and then started warming up for D...

D.
Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes

-1:56 (unbroken)
-2:24 (unbroken except last set of MU 4/1)
-2:44 (unbroken except last set of MU 3/2)

-This last part was really fun and I put out a huge effort, great stuff!

2/25/14

AM Workout (0500) 

Got a lot of stress going on outside the gym right now, still got the training in. Not the most fun session I've ever had. All sets unbroken aside from a few missed DU. Body and lungs feel good.

A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes

Rest until fully recovered (5 minutes), and then…

B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes

Rest until fully recovered (10 minutes) , and then…

C.
Three sets for times of:
Airdyne 40 Cals
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest 3 minutes

-1:21, 1:20, 1:25
-1:32, 1:40, 1:43
-3:54, 3:51, 3:58

PM Workout (1430)

I had a lot of energy this afternoon, added in some volume at home.

5 RFT:
15 Burpees (6" target)
20 KBS (2 pood)
25 Ab-mat Sit-ups

16.00. First round in 2:30 unbroken, had to break up KBS after that. Fun workout, haven't done something continuous like this in a while.

2/24/14

I didn't get to sleep until 3 AM and had some alcohol on Saturday night. This is the first time I've stayed up past midnight or drank in 2 months. Won't be doing anything like that again until after this semester is over. But it was one of my best friend's birthday and I hadn't seen him in about a year. It was cool to chill out and loosen up a little bit. Anyway, late night Saturday made 0500 training on Monday a little off. Didn't PR anything, but I went hard. I felt great on part C. Pumped for tomorrow, hoping to feel better!

A.
OHS - 10,10,10 (fail - got 8 reps)

-135#, 185#, 205#

Six sets of:
Front Squat x 1 rep
Rest as needed
Build to today’s heaviest single.

-315#, 335#, 355#, 365#, 335#, 335#
-365# felt heavy, called it there and got in two more singles at a lighter load (PR is 385#).

B.
Take 15-20 minutes to build to today’s heaviest Clean & Jerk

-Felt really crappy here. 198#, 242#, 255#, 264# (failed jerk), 264# (failed jerk)

C.
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

-11, 14, 16 - really fun workout.

D.
Two sets for times:
Airdyne 35 cal
Rest exactly 90 seconds

-1:04 + 1:18 - gassed HARD on that second interval. Tough.

2/23/14

Complete rest.

2/22/14

Today was a solid session of training. Fun morning. Way better than yesterday.

A.
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Snatches (135/95 lbs)
20 Burpees Over the Barbell

Rest exactly 6 minutes, and then…

B.
Complete as many rounds and reps as possible in 4 minutes of:
6 Power Cleans (185/125 lbs)
12 Toes to Bar

Rest exactly 6 minutes, and then…

C.
Complete as many rounds and reps as possible in 4 minutes of:
9 Deadlifts (225/155 lbs)
12 Handstand Push-Ups
15 Box Jumps (24″/20″)

D.
EMOM 20:
Even: Easy :50 Rowing (kept it about 1:55, ~200-220m each interval
Odd: 3 Muscle-ups

-2 Rounds + 1 Snatch
-3 Rds + 9 T2B
-2 Rds + 4 DL
-Complete

2/21/14

AM Workout (0500)

Today was the shittiest day of training I've had in a long time. Yeah I missed some lifts on Monday, but that was a given due to the weekend competition. Today was just me being shitty at crossfit. I haven't been this pissed off in a long time. I've been completely successful in my professional and academic life and I hate feeling like a failure because of my fitness. I ripped my hands really bad during Part A, went on to do part B and I just fucked it all up. I did worse than last year despite that I'm leaner and stronger than last year. I hate the feeling of finishing a workout and not feeling 100% spent. I just felt pissed about my hand bleeding everywhere, being a pussy on the second set of C2B pull-ups because of my hands and not being able to PR.

A.
For Max Reps:
60 Seconds of Bar Muscle-Ups
Rest 60 seconds
60 Seconds of Handstand Push-Ups
Rest 60 seconds
2 Minutes of Double-Unders
Rest 60 seconds
60 Seconds of Handstand Push-Ups
Rest 60 seconds
60 Seconds of Bar Muscle-Ups

MU1 – 9 reps (6/3)
HSPU1 – 18 reps
DU – 157 reps
HSPU2 – 13 reps
MU2 – 9 reps (7/2 - PR)

Rest exactly 25 minutes from the completion of the A portion, and then complete the following…

B.
“CrossFit Open Event 13.5″
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups

If 90 reps (3 rounds) are completed under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed under 8 minutes, time extends to 12 minutes.

-78 reps (2 rds + 3 C2B Pull-ups) - PR is 85 (2 rds + 10 C2B).

Round One: I got the first round in :56 unbroken.

Round Two: 2nd set of thrusters unbroken, then shit hit the fan. I got 3 C2B pull-ups into the second round and the the existing tear I had tore even further and started bleeding everywhere. I immediately slipped off the bar with my left hand due to the amount of blood. Tried to cover it up with chalk, didn't really help. I don't even remember how I broke this up, I think it was a set of 7 then 5.

Round Three: 7/8 Thrusters, got 3 C2B pull-ups in the last few seconds.

-After writing about this I feel a little better about it. I think I have the fitness to improve over last year, this tear just shit on my day. I have set a ton of PRs this year and I feel great. This was just a shit day. I hate having a glaring weakness / 'nemesis' workout. This workout shit on me last year and shit on me today. I need to be better at this. I'm hesitant to add in extra volume on top of what is programmed for me, but I may be putting in extra thrusters/C2Bs in the near future.

C.
Airdyne 12:00 Easy

-Complete, didn't calculate anything out.

Tomorrow is another day... every day counts.

PM workout (1100)

I was so pissed about this morning that I didn't really want to do much else aside from workout again. I needed to blow off some more steam. I felt great during my second session. I just did what was programmed on my gym's main board. I altered the first part, did one-arm DB snatch instead of regular power snatch because I had just done the regular version of this workout about a month ago.

AMRAP 10:
30 Double-unders
15 One-arm Alternating DB Snatch (75#)

-6 Rounds + 4 DB Snatch. Great effort, solid stuff.

Rest 10 minutes then...

For time:
75 Wall-ball
35 Sumo-dead-lift High Pull
25 Pull-ups
15 Over-the-bar Burpees

-5.57. Wall-balls unbroken, 20/10/5 SDHP, 15/5/5 PU, Burpees at 100%. Big effort here too, felt great. I was glad I got some more work in today. It wasn't planned, but I needed to get my mind off this morning's earlier session.

2/20/14

Complete rest, body is smoked.

2/19/14

Today was an awesome training session. Body is feeling a lot better than it did on Monday. I was really happy with my back squat PR. Great progress is occurring.

A.
Establish a 1 RM Back Squat:
-Singles: 385#, 405#, 425# (PR), 435# (PR)

then...

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% (355#) of 1-RM

-Complete, great stuff. I love squatting.

B.
Complete as many rounds and reps as possible in 4 minutes of:
35 Cal Airdyne
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
35 Cal Airdyne
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

D.
Complete for time:
35 Cal Airdyne
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

-21 S2O
-13 KBS
-8:23

E.
Fat Bar Barbell Curl (95#) x 8 x 3 sets
KB Strict Tempo Curls x 4 + 4 x 3 sets (44# x 2, 35# x 2 - drop set)

-Got a big pump, fun stuff! Earned some curls after PR back squat.

2/18/14

Today was a great training session, body is feeling better. Put in some Overhead Squats before the snatching and added in some tricep stuff at the end.

A.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
Rest 3 minutes

-Complete, felt solid.

B.
Overhead Squat - 10,10,10

-135#, 165#, 185#

Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% (175#) of 1-RM
(rest 10 seconds between singles)

-Complete, felt really strong.

C.
Four sets of:
Halting Snatch Deadlift + Snatch Pull @ 100% (225#)
Rest as needed

-Complete

D.
Three sets of:
Weighted GHD Hip Extension x 8 reps @ 4022
Rest 60 seconds
Ring Dips x 15-20 reps
Rest 60 seconds

-45#, 20 unbroken
-70#, 20 unbroken
-70#, 15 unbroken

E.
Three sets of:
Weighted Sit-ups x 10 (100# DB)
Incline Skull Crushers x 10 (2 x 35# KB)
Banded Air Squats x 20 (black band)
Rest 60 seconds

-Complete

2/17/14

Today was the 'worst' workout I've had in a very long time (it was still a damn good workout). I can't remember the last time I've missed lifts during training. It pretty much has never happened since sticking to the Invictus programming and not adding in needless volume like I used to. I guess the volume of this weekend just took a lot out of me though. Didn't feel strong on the 95% + lifts. The metcon went really well though, I set a huge PR. This would be an awesome workout for me if they repeated it during the 2014 Open. Pumped to train tomorrow and I'm going to up my calories a little today in hopes of healing up and feeling better tomorrow.

A.
Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70% (275#)
*Set 2 – 3 reps @ 75% (295#)
*Set 3 – 2 reps @ 80% (315#)
*Set 4 – 2 reps @ 85% (335#)
*Set 5 – 1 rep @ 90% (345#)
*Set 6 – 1 rep @ 90% (345#)
*Set 7 – 1 rep @ 95% (365#) - failed
*Set 8 – 1 rep @ 95% (365#) - didn't attempt

B.
Every minute, on the minute, for 12 minutes:
Clean
Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+
185#, 205#, 225#, 235#, 255#, 265#, 265#, 285#, 295#, 305#, 315# (fail)

-315# is my 1 RM, just felt weak today.

C.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

34 Rounds (68 Reps) - previous PR was 27 rounds. I was really happy to PR. Great metcon for me. I think 100% fresh if I went again I would shoot for 40+ rounds, definitely possible for me.

2/16/14

Much needed complete rest. No DOMS, but some fatigue from yesterday. Took a nap today and had some vibrantly unhealthy foods.

2/15/14

Today was a really fun day. It was my first competition since OCS. I did a partner competition with the best female athlete I know. I wasn't nervous for anything, it felt great to just have fun and compete with some of my friends. We got 2nd overall of 30 teams. We would have taken first under traditional crossfit competition rules, but the last event between 1st and 2nd place (there was an existing 20 point disparity between us in first and the second place team) was 'sudden death.' We proceeded to tie the 2nd place team in the sudden death final and then there was another sudden death final consisting of AMRAP 2 minute burpees, we lost that AMRAP by one rep. It was a silly way to end a day and we were clearly the better team considering the placings over the course of all the events. The final burpee event was on the only event that we didn't win or tie for first. Really dumb scoring IMO, but such is life. My goal going into this was to get on the podium, but after taking first in every event before the finals, we obviously wanted to take and should have taken first overall.

Event One (0900):
AMRAP 6 minutes:
1st Minute: 2 thrusters (95#), max reps ab-mat sit-ups
2nd Minute: 4 thrusters (95#), max reps box jumps (24")
3rd Minute: 8 thrusters (95#), max reps Burpees on to a plate
-repeat cycle

-We took first place overall, don't remember the exact reps. I was really happy with my performance on this. I went 100%, it felt great to go way outside my comfort zone.

Event Two + Three (1215)
10:00 Time Cap:
Event Two: Male carries female partner ~100 feet while carrying a 55# KB. When the male finishes the  partner carry the female completes a ~50 foot overhead walking lunge with a 25# plate.

Event Three: When the female finishes event 2, male beings event three.
For time:
5,4,3,2,1 - KB Snatch (R), KB Snatch (L), KBS (55#), ~50 carry with KB (i.e. 5 carries, then 4 four etc)

-We took first in both event two and three. This workout didn't feel like more than a warm-up. It was fun though.

Event Four (1530)
AMRAP 10 (partner's can break up reps however they choose):
5 OHS (135#/95#)
10 Strict Pull-ups
15 Ground-to-Overhead (135#/95#)
20 Pistols
25 HSPU
30 Wall-ball
100 Double-unders
30 Wall-ball
25 HSPU
20 Pistols
15 Ground-to-Overhead (135#/95#)
10 Strict Pull-ups
5 OHS (135#/95#)

-We took first in this event. We got 1 round + 10 Ground-to-overhead. We really broke up this workout intelligently and blew everyone else out of the water. I was proud of myself for actually doing some of the HSPUs and not completely sucking at them! Great workout. It only got tough on the second round where there were 20 strict pull-ups after all work already done. This was the most fun event for me!

Event Five, Six, Seven and Eight (1830)

Event Five:
AMRAP 5 Minutes:
5 Push-Press (95/65#)
5 T2B
5 Sumo-dead-lift-high-pull (95#)

-Tied another team for first on this event.

Rest 3 minutes then...

Event Six:
AMRAP 5 Minutes:
Male Rows 500m (I rowed 1:30, didn't totally tax me).
Female Rows 500m (I don't remember her exact time, but she PRed her 500m!)
-Remaining time:
Male does 3 Clean and Jerk (155#)
Female does 3 Dead-lifts (155#)

-Took first in this workout.

Rest 3 minutes then...

Event Seven (only the first and second place go head-to-head)
5:00 AMRAP:
1 Minute Front Squats 155# (male)
1 Minute Bar Muscle-ups (male)
1 Minute Rest
1 Minute Front Squats 115# (female)
1 Minute Bar Muscle-ups (female)

-This was the 'sudden death' / winner takes all event. We ended up tying exactly for reps. The event director looked confused and just came up with a AMRAP burpee tie breaker. I don't know why she did not just use the standard of who has the most first place finishes. I was proud of myself for PRing my max bar muscle-ups on my minute. I opened with a set of 6 and then got 2. I had only done 5 as a max previously.

Rest 3 minutes then...

2 Minute AMRAP:
1 Minute Burpees (male)
1 Minute Burpees (female)

-We got second place by one rep. I believe the scores were announced as 47 reps vs. 48 reps.

And with that we got 2nd place overall by placing first in every event except one workout which we lost by one rep. Interesting way to determine a victor! My complaints aside, it was an amazing day with great people. I'm really glad we did get on the podium, as that was my goal going into this, but we were better overall and deserved to win. Pumped to get back to training Monday morning!

2/14/14

Active recovery day. Pumped for tomorrow!

30 Minutes mobility

30 Minutes super easy airdyne.

2/13/14

Today was a shorter session. I have made an educated guess as to what the back squat %s would be this week. My back was blowing up hard on these, but that was expected after yesterday. I'm glad I got them in, I did not want to skip them this week. I'm pumped to compete on Saturday.

A.
Back Squat
6 x 75% (315#)
4 x 85% (350#)
2 x 95% (390#) - 2 RM PR
2 x 95% (390#)
4 x 90% (370#) - 4 RM PR
6 x 80% (335#)

Rest 15 minutes then...

B.
For time:
3000m Row @ 80%

-Easy 11:37.

C.
NFT:
50 Unbroken Air Squats (2 black bands)

2/12/14

Super solid session this morning. Really happy about my PRs on the dead-lift. Felt really strong. 500# still eludes me, but I got it off the deck. I will hit it next time.

A.
Deadlift
*Set 1 – 8 reps @ 55% (265#) of 1-RM
*Set 2 – 6 reps @ 65% (305#)
*Set 3 – 4 reps @ 75% (355#)
*Set 4 – 2 rep @ 85% (405#)
*Set 5 – 1 rep @ 95% (445#)
*Set 6 – 3 reps @ 100% (470#) - 3 RM PR
*Set 7 - 1 rep @ 100+ (490#) - 1 RM PR - went on to fail 500# twice.
Rest 2-3 minutes between sets.

B.
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps (45#) @ 2012
Rest as needed
Chinese Plank x 60 seconds (unweighted, 25#, 45#)
Rest as needed

C.
AMRAP 10 @ 80%:
Aidryne max cals

-194. Didn't go all out, but damn 300 FY workout still boggles my mind.

2/11/14

Kind of a rough training session. My body felt fine, just tough movements for me today. Snatching didn't feel great, which was weird. It usually feels awesome, I think my legs are just shot from the step-ups yesterday.

A.
Three sets, not for time, of:
Handstand Walk x 15 meters
L-Sit x 30 seconds
Strict Muscle-ups x 3

-Complete... I hate gymnastics.

B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.

-155#, 175#, 175#, 195# (failed the hang snatch), 175#, 175#

-Did some power snatch singles after because I was pissed about missing 195#:
-195#, 205#, 210#, 215#, 225# (fail), 225# (fail) - 220# is my max power snatch, didn't get the PR today.


C.
Complete as many round and reps as possible in 7 minutes of:
1 Bar Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Bar Muscle-Ups
2 Squat Snatches
3 Bar Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 7 minutes of:
Airdyne 250 Meters
15 Handstand Push-Ups
60 Double-Unders

- 5 Rd + 6 Snatch - this was awesome, all MU unbroken and the snatches were fast singles.
-1 Rd + 15 HSPU - this was horrible after part C... there were some singles on HSPU.

2/10/14

AM Workout (0500)

Felt really solid in the gym today. This front squat progression is insane! Pumped to hit it tomorrow!

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

-Went with 85% (325#) - TOUGH as hell. I can't believe how much I've improved my front squat via this EMOM cycle.

B.
Six sets of:
Power Clean + Clean
Rest as needed

-210#, 265#, 265#, 275#, 275#, 280#  (PR) - PR power clean is 285#, but for this complex this is a PR.
-Power clean was tough, squat clean felt easy.

C.
Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.

-Failed to finish all the reps during the 5th minute, went on to finish out all the reps into the 7th minute. C2B pull-ups felt rough today.

D.
For time:
60 Box Step-Ups (24″/20″) with Front-Racked Barbell (115/75 lbs)

-9.10. WTF painful... found a huge weakness here. I don't do these often enough. (Once a year?)

PM Workout (1500) 

I was a little tired this afternoon, but woke right up when I hopped on the airdyne. Legs felt really good on the airdyne portion. It felt good to put in some extra volume and move for 30 minutes.

EMOM 30:
-Minute one: :30 airdyne @ 100%
-Minute two: :30 plank hold
-Minute three: 10 burpees

2/9/14

Complete rest, ate a ton of food. Appetite was out of control. Much needed rest day.

2/8/14

Today was an awesome session. I'm pissed I didn't PR 11.5, but I felt better and improved a lot over when I did it about a month ago. I wanted a lifetime PR though. Really solid conditioning session. I'm excited to rest and to hit it hard come Monday!

A.
Three sets, not for time, of:
10 Box Jumps (Regionals Standards)
10 Handstand Push-Ups
10 Alternating Pistols

-Complete, pistols felt really solid in nanos.

B.
Complete as many rounds and reps as possible in 10 minutes + 20 minutes of:
5 Power cleans (145/100 lbs)
10 Toes to bar
15 Wall balls (20/14 lbs)

-Score @ 10 minutes: 6 rounds + 5 PC
-Score @ 20 minutes: 11 rounds + 10 T2B (lifetime PR is 12 rounds + 1 T2B from 2/2012)

C.
Three rounds for time of:
20 Shoulder to Overhead (115/75 lbs)
25 Pull-Ups
30 Kettlebell Swings (32/24 kg)

-13.10. This was brutal on the grip. Lungs felt decent though. I rested about 25 minutes between B and C. KBS rocked me.

2/7/14

Today was a very solid training session. My jerk felt crappy, I think I'm not fully recovered from Tuesday. Back squatting felt really solid and I PRed the metcon by a lot. I really wanted to go unbroken, but was unable to.

A.
Split Jerk x 1 rep
*Set 1 – 55% (155#)
*Set 2 – 65% (185#)
*Set 3 – 75% (215#)
*Set 4 – 80% (235#)
*Set 5 – 85% (245#)
*Sets 6-8 – 90% (255#) - failed one rep here
Rest as needed

B.
Back Squat
*Set 1 – 5 reps @ 80% (335#)
*Set 2 – 3 reps @ 85% (350#)
*Set 3 – 1 rep @ 90% (370#)
*Set 4 – 5 reps @ 85% (350#)
*Set 5 – 3 reps @ 90% (370#)
*Set 6 – 1 rep @ 95% (390#)
Rest 2-3 minutes between sets.

C.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

-4.53 (PR) - Muscle-ups were 5, 3/1, 1/1/1, 2. Thrusters unbroken. I really wanted to get this entire workout unbroken, still not there yet . Huge improvement over last month though, my old time was 6.25.

2/6/14

Complete rest, body is totally smoked. Took two naps today.

2/5/14

Today was a solid session. I felt really good on the metcon. It got my lungs burning. I haven't felt that deep burn in a while. It lasted about 20 minutes after the workout. Great stuff. Put in some banded air squats and bicep curls at the end, fun stuff.

On the way home from the gym I ate shit not once, but twice due to snow/ice. My right knee cap got fucked up bad. I hope it heals up over the rest of today and tomorrow so I can workout at 100% on Friday. This midwestern shit weather is really starting to piss me off!

A.
For time:
40 Wall Ball Shots (20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

-6.33 - sets of 40/20 unbroken, then started breaking things up a little bit. But with very short breaks (2-4 seconds).

B.
Deadlift
*Set 1 – 10 reps @ 55% (260#) of 1-RM
*Set 2 – 10 reps @ 65% (315#)
*Set 3 – 6 reps @ 75% (355#)
*Set 4 – 8 reps @ 80% (385#)
*Set 5 – 6 reps @ 85% (405#)
*Set 6 – 4 reps @ 95% (445#) - 4 RM PR
Rest 2-3 minutes between sets.

C.
TWO sets, not for time, of:
Bent-Over Barbell Row (135#) x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups (35#) x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6 reps @ 3011
Rest 60 seconds
Banded Air Squats (2 black bands) x 30 reps
Rest 60 seconds
Bicep Dumbbell Curls (2 x 40#) x10 reps

2/4/14

A.
Today was a super solid day. Compared to a month ago when we did this I improved quite a bit, especially on the box jump overs.

Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps

-Complete, MU: 7,6,7

B.
Four sets of:
3-Position Snatch @ 75-80% (165#-175#)
(high hang, mid-thigh, below the knee)
Rest as needed

-2 Sets @ 165#, 2 Sets @ 175#

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

-Got more reps here, especially on the box jump overs. Got more HSPU as well. Ring dips and rows were about the same.

Compare results to December 31, 2013.

D.
For time:
100/70 HR Push-Ups

-4.15. (Got 7 minutes last time, huge improvement here).

2/2/14 & 2/3/14

2/2/14 - Complete rest.

2/3/14:

Today was an awesome workout. Really happy about the PR. The front squats were TOUGH; I went above the %, I thought it was 75-85, not 75-80. Parts C and D were the toughest grip workouts I've done in a while. Great day, pumped to train tomorrow!

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80% (290-330#)
-Went with 82% (315#) - no misses, really tough.

B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.

-185#, 215#, 245#, 265#, 280# (PR)

C.
For max reps:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

-16,16,16

D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

-10.37. Broke things up a lot, but tried to push it as hard as possible.

2/1/14

Today was a great training session. It raped me. I was happy to PR my muscle-ups though!

A.
Three sets, not for time, of:
Muscle-Ups x 9 reps (got this unbroken - new PR)
Handstand Walk x 10-15 meters (I really suck at this, haven't done these in almost a year)
Toes to Bar x 12 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)
(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)

-At 7:00 - 5 rounds
-At 10:00 - 7 rounds (PR is 7 +22 DU - rough day)

Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

C.
CrossFit Games Open 12.1
7 Minutes of Burpees to a Target 6″ Above Standing Reach
(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

-91 reps. No where near my PR of 123. This was brutally retarded.

Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max meters

-1952m. I was really gunning for 2000m, but it just didn't happen. Huge effort. Solid training.

E.
Close Grip Bench Pyramid
10, 5,5,5, 10 - 135#, 185#, 195#, 185#, 135#
-I wanted to get in some bench because I missed it last week. I've made a ton of progress on it this year and don't want to lose it.