4/30/14

Today was a rough day. Body felt fine outside of lower back pain. I was supposed to do the entirety of event 4 today... but cut it out and just worked on strict HSPU as a skill. There is no way I could finish this workout, I'd probably get stuck in the set of 15 doing singles until the time cap runs out. Tomorrow is another day, hoping for a workout on day 3 where my abilities will show off more.

A.
15 Minutes Hand Stand Walk Practice

-Was getting about 10-15 feet before losing my balance, good practice

B.
EMOM 20:
Odd: 4 Strict HSPU (first ten minutes, had to switch kipping for second half)
Even: 10 GHD Sit-ups

-Complete

C.
10 RFT:
1 Legless Rope Climb (15')
7 Burpees

7:49. Kept a pretty solid pace, was totally mentally demoralized after A and B. Tried to get some intensity out of this though.

4/29/14

Well my back felt worse today than it has since this minor injury. I've just been training through everything and it is not getting any better. It doesn't feel that painful, just a slight dullness. It goes away a lot when I warm up, not really sure what it is. Going to get some chiro/ART work in on Thursday though. I'm definitely looking forward to competing AND to taking a week off exercise after Regionals to left everything heal up.

A.
Handstand Walk
Accumulate between 400 and 600 feet in as few attempts as possible. Treat this as deep learning practice. Stop, take time to correct positions and make it as proficient as possible.

-Didn't get exact distance, measured out 10/20/30 feet on floor and practiced for 20 minutes. Consistently getting 10-15 feet, want to get 30+ at regionals.

B.
Hang Snatch
Build to your desired opening weight, and then perform 3 sets at that opening weight.

-Built up to 185#. Will probably go 185#, 205#, 215#+ at regionals. Hang snatch is a little awkward for me, but I'm excited to try to PR it.

C.
Two rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

-9:40. 4:00 / 5:40 splits. Lost a lot of time on second set of pistols. Everything else felt really solid though.
-Pistols at a solid pace on the first set, at a slower pace on the second set
-MU: Unbroken, 4/2/1
-Cleans 8/2, Unbroken

Rest exactly 3 minutes then...

D.
Three sets for times of:
Row 1000 Meters
Rest exactly 3 minutes
Try to keep all three sets within 10 seconds of each other. Note paces for all 3 sets.

-3:36
-3:42
-3:40

4/28/14

Complete rest. Spent about 20 minutes doing mobility/myofascial release today. Posterior chain doesn't feel too beat up, my left lower back is still bugging me though... Really not happy about that.

4/27/14

Had an awesome workout today. I always feel a little weird working out at 11 am, I'm used to 5 am. But once I got going I felt awesome. Back was tight after yesterday... was not happy about that. Got through the dead-lifts... might have been able to push a little more, but didn't want to risk injury less than two weeks out from Regionals. I felt really strong on bench press today, fun session afterward with my friends.

A.
For time:
Row 1000 Meters
50 Thrusters (45 lbs)
30 Pull-Ups
21 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
15 Deadlifts (315/205 lbs)
15 Box Jumps (30″/24″)
9 Deadlifts (315/205 lbs)
9 Box Jumps (30″/24″)

-Unbroken Jackie in 6:35
-Finished at 16:40.

B.
B1. Bench Press - 5,5,5,5,5

-185# for 3 sets, 195#, 200#

B2. Sling Shot Bench Press - 5,5,5

-205#, 225#, 225#

B3. Max Reps Sing Shot Bench Press at 185#

-10 Reps

B4. Max Reps Board Press, touching low on the stomach at 135#

-12 Reps

B5. DB Incline Bench Press - 10,10,10 @ less than 60 seconds rest

-50#, 40#, 40#

-Got a huge pump from all this pressing. My lockout is definitely my weakest portion of benching. Got work to do, really fun workout though. Great day in the gym.

4/26/14

Today was a much better training session than yesterday. I probably had upside of 450+ grams of carbohydrates yesterday, made me feel a lot better. My shoulder are still smoked, but posterior chain felt great today. Today didn't leave me totally thrashed, which is good, there will be more in the tank for tomorrow. Part A was ridiculously difficult for me, but I knew that going into it. I was really happy with my PR on part B. In retrospect I wish I would have gone a little harder on it... left a little on the floor and I was really close to finishing within the 17:00 cutoff. My hip flexors are the most sore they have ever been in my life. I'm guessing this is from the lunges yesterday, need to work on those. Solid day, putting in the work, pumped for tomorrow!

A.
“Lil Fish”Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 12 Handstand Push-Ups
205/145 lb Clean & Jerk + 11 Handstand Push-Ups
225/155 lb Clean & Jerk + 10 Handstand Push-Ups
245/165 lb Clean & Jerk + 9 Handstand Push-Ups
265/175 lb Clean & Jerk + 8 Handstand Push-Ups
285/185 lb Clean & Jerk + 7 Handstand Push-Ups
305/195 lb Clean & Jerk + 6 Handstand Push-Ups
325/205 lb Clean & Jerk + 5 Handstand Push-Ups
345/215 lb Clean & Jerk + 4 Handstand Push-Ups
365/225 lb Clean & Jerk + 3 Handstand Push-Ups
385/235 lb Clean & Jerk + 2 Handstand Push-Ups
405/245 lb Clean & Jerk + 1 Handstand Push-Ups
Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 63 reps.

-33 reps (got through 245 + 9 HPSU)
-Failed the jerk at 265#, finished the 8 HSPU for that round, didn't attempt 285#

B.
For time:
Row 2000 Meters
50 Alternating Pistols
30 Hang Power Cleans (225/135 lbs)

-18:01. 9 sets of 3 and then 3 singles.
-Score with the 17:00 cutoff: 17:03 (27 hang cleans) 3 rep PR.

C.
For time:
90 Double-Unders
30 GHD-Sit-Ups
60 Double-Unders
20 GHD-Sit-Ups
30 Double-Unders
10 GHD-Sit-Ups

-4:30... felt decent despite ultra tight hip flexors from the lunges yesterday.

4/25/14

Today was probably the roughest training session I've had all year. I just felt like shit from the start. Everything felt rough, no where did I feel strong. I got all the work in though. I've never wanted to quit or scale a load (the overhead walking lunge on part C specifically) so bad in my life; but I didn't. I haven't had to go to such mental depths since OCS... today was bad. I'm proud of myself for not quitting, but holy shit today sucked. I really hope my body feels better tomorrow. Going to eat a lot of food and hopefully sleep a lot tonight. Today felt like I was starting crossfit all over again... my body, mostly my shoulders, were just in shock. Definitely going to be doing more overhead walking lunges in the coming years.

A.
Take 15 minutes to build to a heavy…
Front Squat + Split Jerk
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

-135# x 2, 185#, 205#, 225#, 245#, 265#
-Kept it on the light side, shoulders feeling fried.

B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/145 lbs)
10 Toes to Bar
10 Burpee Bar Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump-Overs
10 Overhead Squats

-17:30. Really rough, lost a lot of time on the bar muscle-ups, failed 4 reps. OHS, T2B unbroken on both sets, had to break up everything else though.

Rest until fully recovered, and then…

C.
Three rounds for time of:
16 Overhead Walking Lunge Steps (155/105 lbs)
8/6 Muscle-Ups

-21:42. This was a shit show. Was doing sets of 4 reps on the lunges with about a minute between sets. Holy crap this was rough physically and mentally.

4/24/14

Active Rest. Messed around with some dumbbells at my place, fun stuff, big pump. Excited to train tomorrow!

4/23/14

Felt pretty good today. I was tired when I got to the gym and my back was still tight. I was nervous about the heavy clean/dead-lift, but once I got warm I felt really strong. 300# cleans are starting to feel 'easy.' Maybe not easy, but within my comfort zone on any given day, even when I'm a little beat up/tired. Dead-lifts were solid, I didn't push them as hard as usual because of how tight my back is, but I got the work done; only did the first set of dead-lift unbroken. Some days, you just have to compromise and scale back the intensity, even if it compromised my time on the WOD, it was the smart thing to do.

A.
Three sets, not for time, of:
6″/4″ Deficit Handstand Push-Ups x 7 reps
Alternating 24/16 kg Weighted Pistols x 3 each leg
L-Sit x 25 seconds

-I felt crappy here, each round felt better though as I warmed up. This is the first time I've ever actually done pistols with the 53#... been usually reaching for the 35#, big world of difference. At least I can now actually do them.

B.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Let feel dictate loading.

-225#, 245#, 265#, 285# x 2, 295# x 2, 305# x 2
-Felt really good in here.

C.
Three rounds for time of:
365/225 lb Deadlift x 7 reps
Muscle-Ups x 7 reps

Rest exactly 3 minutes, and then…

D.
Three rounds for time:
Row 1000m
115/75 lb Shoulder to Overhead x 25 reps

-7:41
-16:08

-Felt good on both of these, it was painful, but really fun. Excited to rest and hit it hard this weekend!

4/22/14

Today was a solid session. My lower back is EXTREMELY tight. I don't know if it is from the 325# PR clean and 150 squats on saturday... or the 80 dead-lifts on Sunday. Either way, my lower back was not feeling good at all. It took a long time to warm it up. Squatting didn't feel great at first, the heavier sets actually felt better than the light sets once I got my blood flowing. I really hate having that dull tightness in my lower back, it makes everything feel worse. Hoping to feel better tomorrow. Aside from being generally tight, I had a solid session this morning.

A.
Back Squat
*Set 1 – 40% (185#) x 4 reps
*Set 2 – 50% (225#) x 3 reps
*Set 3 – 65% (275#) x 2 reps
*Set 4 – 75% (315#) x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% (370#)  x 1 rep
*Set 6 – 90% (390#) 1 rep
*Set 7 – 85% (370#) x 2 reps
*Set 8 – 85% (370#) x 2 reps
Rest 2-3 minutes between sets for the last four sets.

-Back was blowing up, didn't feel strong, but got through all the reps.

B.
Take 20 minutes to build to today’s heavy Snatch

-Worked up to 215# for a single (PR = 225#). Didn't feel great here either, but went out side my comfort zone and worked up to something that felt tough.

C.
Six sets of:
Snatch Balance w/4-5 second hold x 1 rep
Rest as needed
(use 60-80% (135-185#) of 1-RM Snatch – drilling perfect receving position)

Perform a snatch balance, and then hold the bottom position for 4-5 seconds, working on good external rotation (showing the armpits), weight balanced, and chest tall and proud.

-2 Sets @ 135#
-2 Sets @ 155#
-2 Sets @ 175#
-Kept these really light, focusing on speed/position. I would like to add these in every week.

D.
Every minute, on the minute, for 10 minutes:
32/24 kg KB Swings x 12 reps
Chest-to-Bar Pull-Ups x 8 reps


-This was horrible. Failed at the 4th minute, 7th minute and 10th minute. So I added in 3 extra sets in order to get all the reps. Went to complete failure on my grip.

E.
3 Sets, rest as needed, foam rolling my back between sets:
12 Sling Shot Back Squats (45# blank bar)

-Complete.

4/21/14

Much needed complete rest. Body is completely smashed. I slept for almost 11 hours last night, it was awesome. My calves and posterior chain are totally smoked. Only get this exhausted a few times a year.

4/20/14

Today was an amazing training session. Had 3 other awesome people to train, some of my favorites from my gym. We went really hard and they really pushed me on the running and everything else. Such an amazing morning, it's about 70 degrees out here in Chicago for the first time since probably September. Did the entire workout with my shirt off and it was amazing! I feel really fit, it's such a great feeling. It reminds me of how I felt around spring 2012. I love it.

Keep a running clock throughout parts A-D.

A.
For time:
Run 1000 Meters
20 Deadlifts (315/215 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders

Rest until the running clock reaches 10:00, and then…

B.
For time:
Run 1000 Meters
20 Deadlifts (275/185 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders

Rest until the running clock reaches 20:00, and then…

C.
For time:
Run 1000 Meters
20 Deadlifts (225/155 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders

Rest until the running clock reaches 30:00, and then…

D.
For time:
Run 1000 Meters
20 Deadlifts (185/135 lbs)
15 Burpee Box Jump-Overs (24″/20″)
50 Double-Unders


-8:13
-8:19
-8:09
-7:32

E.
On a 12:00 clock, rotate stations each minute:
-Max Reps:
1. GHD Sit-ups
2. Strict Stationary Dips
3. Farmers Walk (2 x 75# DB)
4. Strict Pull-ups
(You will hit each station 3 times)

-Don't remember reps on anything. Around 20 ghds, 15 dips, tried not to put down the DBs for the entire minute and then 10 pull-ups. Just moved through everything, wasn't going 100%.

4/19/14

Today was a really great training session. I'm really happy that I PRed my clean. Metcon was brutal... Great day in the gym. Pumped to train tomorrow!

A.
For max reps:
90 seconds of Muscle-Ups
Rest 30 seconds
60 seconds of Muscle-Ups
Rest 30 seconds
30 seconds of Muscle-Ups

-12, 8, 4.

B.
Every :90, climbing the ladder:

1 Clean & Jerk
*Males – Start at 205 lbs and increase by 10 lbs on the minute.

-Got through 275#, failed the jerk on 285#.
-Kept going and got the cleans through 325#, this was a 10# PR. I haven't maxed out a clean in a long time. I was really happy to finally PR this lift, it's been a while.

C.
For max reps:
30 seconds of Ground to Overhead (225/145 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (205/135 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (185/125 lbs)
90 seconds of Rest
30 seconds of Ground to Overhead (165/116 lbs)
90 seconds of Rest

-4,6,7,9. These were tough, really fun. 165# felt extremely light, a lot of TnG reps. Fun intervals.

D.
For time:
50 Back squats (135/95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95 lbs)
50 Front squats (85/65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65 lbs)
50 Overhead squats (65/45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45 lbs)

-25:08. This workout always kicks my ass. I don't recall where I was at the 22:00 regional cutoff. I wish I would have remembered to check. On a positive note, my pull-ups felt really good. The front squats were oddly the hardest part for me.

-When I did this workout in preparation for the 2012 regional my time was exactly 25, BUT I also used separate bars, instead of changing out the weights. So I did a little better on this today, considering I had to change out the weights and all the work I did prior this (clean PR and lots of CJ) and got about the same time. But overall I wish that I would have improved this more over the course of two years of training. High volume crap like this is definitely not my thing.

4/18/14

Today was a solid session. Shoulders felt really gassed for the snatch and bar muscle-ups, but felt surprisingly good on the HSPU. Kept a solid pace on the chipper set of HSPU and was proud of the pace at which I got through it. Great training, fun day in the gym. Pumped to hit it tomorrow!

A.
Three sets for speed and efficiency of:
15 Underhand Strict Pull-ups
16 Pistols (alternating)
20 Meter Handstand Walk
Rest until fully recovered

-Complete... wasn't feeling good on hand stand walking today, kept losing my balance. Frustrating.

B.
Every minute, on the minute, for 15 minutes:
Snatch + Overhead Squat
Build from approximately 50% (115#) to 90% (205#). Focus should be on speed and mechanics, not hitting max loads.

-2 minutes @ 155#
-2 minutes @ 165#
-5 minutes @ 175#
-6 minutes @ 185#

-Started a little heavy, but didn't go all the way to 90%. Shoulders/posterior chain still feeling Tuesday... a lot.

C.
For max reps:
90 seconds of Bar Muscle-Ups
Rest 30 seconds
60 seconds of Bar Muscle-Ups
Rest 30 seconds
30 seconds of Bar Muscle-Ups

9/5/4. Didn't feel great, probably went about 80%.

D.
For time:
1600m Airdyne
60 Handstand Push-Ups
40 Toes to Bar
1600m Airdyne

-19:58. Solid workout. Was trying to do 10 sets of 6 on this workout. I didn't want to gas out. I was really happy with my pacing. Did 8 sets of 6 every :45. Then on the 9th set I only got 5 reps. Then did three remaining sets of 3/2/2. My training partner usually always beats me on big sets of HSPU like this and he finished when I was at 58 reps, which I was happy about. I think I paced it really well for my abilities. This isn't a 'great time' by any means, but I'm glad I handled the volume of reps and didn't fail early like I did during Sunday's set of 50 HPSU.

E.
EMOM 16:
Fat Bar Floor Press (light/speed work)

-4 minute intervals at each weight:
-3 x 115#
-3 x 135#
-3 x 155#
-2 x 185#

F.
2 Sets, NFT:
50 Sling Shot Push-ups
25 Sling Shot Air Squats

-Complete.

4/17/14

Active rest. Messed around with some dumbbells at home. Also got to use my 'Fat Gripz' for the first time. Pretty fun stuff. I slept almost 12 hours last night, can't believe how much my body needed to rest. I hope I feel recovered tomorrow, because I'm excited to train tomorrow!

4/16/14

Today was a rough training session. Body is smoked. My posterior chain and shoulders are wrecked. Today kicked my ass.

A.
Three sets, not for time:
10 Burpees to a 4″ Platform
10 Toes to Bar
10 Box Jumps (30″/24″)
Rest 2 minutes

-Complete

B.
Six sets of:
Hang Clean + Front Squat + Clean + Jerk
Rest as needed
Let feel dictate loading.

-198#, 209#, 220#, 231#, 242#, 253# (failed jerk on last set)
-This felt really hard, definitely didn't feel great after yesterday.

C.
Complete as many rounds and reps as possible in 5 minutes of:
315/215 lb Deadlift x 5 reps
Burpees Over the Barbell x 10 reps

-4 rds+ 5 DL. This didn't feel great, my DLs were not unbroken. If I were fresh I could have gone harder, but my posterior chain just felt wrecked.

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders

-1 rd + 4 HPSU. HSPUS were 4/3/3 and set of 4 in the last 20 seconds. Rough day, 155# didn't feel too bad, but going right to the wall was not good. Tough day, but went as hard as my body allowed and got the work done.

4/15/14

This was some of the best training of my life. It was definitely way outside my comfort zone. I felt so exhausted afterward, it is something that you can only achieve every so often. I am really proud of myself for being able to do this. Heavy 'Amanda' is something I've had in the back of my mind for a while. Really glad I finally tackled it. C2B Pull-ups are getting better, all 100 were unbroken today. I am excited to train tomorrow... Body needs some serious rest between now and tomorrow's training session.

A.
Back Squat
*Set 1 – 40% (185#) x 4 reps
*Set 2 – 50% (225#) x 3 reps
*Set 3 – 60-65% (275#) x 2 reps
*Set 4 – 75% x (315#)  1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% (370#) x 1 rep
*Set 6 – 90% (390#) x 1 rep
*Set 7 – 95% (415#) x 1 rep
*Set 8 – 97% (425#) x 1 rep
Rest 2-3 minutes between sets for the last four sets.

-435# is my PR, 425# felt really heavy, so I didn't go for the PR.

B.
Take 15 minutes to build to 85-90% (185-205#) of your 1-RM Snatch

-I worked up to 220#, I felt pretty good here.

C. Behind the Neck Jerk - 2,2,2,2,2,2,2

-155#, 198#, 198#, 220#, 220#, 242#, 253# (failed second rep), 253# (PR for 2RM)
-I can jerk more from the front, so I'm going to fix that. I should be able to jerk more from the back. It is already feeling better than it did last week.

D.
“Heavy Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
185/125 lb Squat Snatch

-11.11. This was mentally very challenging. I think I paced the set of 9 too much. I missed one snatch during the set of 7. Great stuff. Been wanting to be able to do this for a while.

E.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 12-15 Calories
Minute 2 – 205/145 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 10 reps

-This was insane training. All PC were singles, felt really strong there. C2B unbroken, these are feeling better. Got a huge pump. I feel fucking fit.

4/14/14

Much needed complete rest. Not much DOMs, but my body is pretty smoked from this last week of training.

4/13/14

Today was a really fun training session. I finally got to slingshot bench and it was awesome. I could feel the slingshot forcing my right shoulder in place to keep it from flaring like crazy. I'm going to retest my 1 RM after about 6-8 weeks of incorporating slingshot benching. The metcon today was horrible, only because of the HSPU. I opened with a set of 10 and the remaining 40 took me about 10 minutes (I  probably should not have benched so much prior to a metcon with 50 HSPU). Anyway, I was feeling awesome on everything else. Much needed rest day tomorrow.

A1. Max Pull-ups

-46 - this is a life time PR. Really happy about that, felt great here.

A2. Bench Press - 2,2,2,2,2

-185#, 205#, 215#, 225#, 225#

A3. Sling Shot Bench Press - 5,5,5,5,5

-135#, 185#, 225#, 225#, 225#

B.
For time:
Row 2000 Meters
50 Handstand Push-Ups
50 Toes to Bar
50 Thrusters (115/75 lbs)
50 Meter Overhead Walking Lunge (115/75 lbs)

-31:50. Really unhappy about this... HSPU were horrible, took me about 10 minutes to do 50. Everything else was great though.

C.
For time:
25 GHD Sit-Ups
100 Double-Unders
20 GHD Sit-Ups
80 Double-Unders
15 GHD Sit-Ups
60 Double-Unders
10 GHD Sit-Ups
40 Double-Unders
5 GHD Sit-Ups
20 Double-Unders

-7:10. Felt extremely fit here, definitely went really hard because of how I pissed I was about part B.

4/12/14

Had an amazing training session this morning. Had a really big group of great athletes to train with. I was unhappy I didn't PR my jerk... I was SO CLOSE. Frustrating. My right elbow is the weakest link in my upper body strength. From a technical standpoint, I am glad I'm getting under the bar and getting deeper in the split... just need to fix my stupid fucking elbow. Muscle-ups and rope climbs felt freaking amazing today. Pumped to train tomorrow!

A.
EMOM 10:
5 Minutes: 2 Strict Muscle-ups + 3 Kipping Muscle-up
5 Minutes: 3 Kipping Muscle-ups

-I was trying to go the whole way through with the strict and kipping, but my strict went off after minute 5. Great training, these felt really good.


B.
Take 20 minutes to build to today’s heavy Jerk

-Singles: 245#, 265#, 275#, 290# (fail), 295# (fail).
-I was really close on these fails. If I wasn't on the clock with a group I would have made some more attempts. I'm going to clean and jerk 315# very soon!

C.
For time:
10 Hang Squat Snatch (135/95 lbs)
20 Deadlifts (275/185 lbs)
30 Box Jump-Overs (24”/20″)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
25 Calorie Row
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Box Jump-Overs (24”/20″)
20 Deadlifts (275/185 lbs)
10 Hang Squat Snatch (135/95 lbs)

-17:50. Really solid metcon. I had great athletes to push me and I went as hard as I could.

D.
Every minute, on the minute for 10 minutes:
15′ Legless Rope Climb x 1

-Complete, these are getting a lot better, probably could have gone with 2 reps on the minute. Next time!

4/11/14

Today was a solid training session. It was a bit different than workouts I'm used to, but it was really fun and challenging. Bar muscle-ups felt better than they ever have. Pumped to bench and hit ring muscle-ups and rip up whatever else is programmed tomorrow!

A.
Three sets, not for time of:
Strict Pull-ups x 15
Double-Unders x 50 reps
Alternating Pistols x 20 reps
Rest 2-3 minutes between sets.

-Complete

B.
“Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep
(start at 135/85 lb and add 10 lb. every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–

Picking up on the one minute segment that you would have been starting your next round of front squats…

20 Wall Ball Shots (30/20 lb) on the minute, every minute, for up to 7 minutes.

(If you make all 7 sets, terminate this portion of the workout and move on.)

(If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.)
——–
Picking up on the minute you would have been starting your next set of wall ball shots…

7/4 Bar Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
(If you cannot complete all 7/4 MUs within the designated minute, your workout is over.)

The overall goal is to keep working for as long as possible…to be the last man/woman standing.

-Push-Press - failed at 245#
-Front Squat - failed at 355#
-Wall-balls - failed at 4th minute (got 15 reps into this set, 75 total)
-Bar Muscle-ups - failed at 3rd minute (got 4 reps into this set, 18 total)

C.
Two sets of:
1600m Airdyne
Rest exactly 2 minutes

-I was on a piece of shit airdyne that didn't calculate the times, but got the distance. Still went 100% and got quality intensity out of this.

D.
3 Sets:
15 Dumbbell Anchored Sit-ups (100#)
Rest is partner's set (1:1 rest)

-Complete.

4/10/14

Active recovery. Messed around with dumbbell accessory moves. Similar to last week, with a little more volume. I feel more recovered today than I did yesterday. Pumped to go hard tomorrow!

4/9/14

Today was a solid session. My shoulders were totally fried when I woke up this morning. Experiencing some serious DOMs. Warmed up and felt decent overall. My HSPUs are coming along, the deficit today was a bitch though... Actually doing the handstand walks now that I have the space in the gym.

A.
Three sets, not for time, of:
Toes to Bar x 12 reps
Handstand Walk x 15 meters
Weighted Pistols x 5 each leg (35# KB)
(hold a KB, one leg at a time – Games standards)

-Complete

B.
Every two minutes, for 20 minutes (10 sets):
Clean x 2 reps
Let feel dictate loading.

-2 sets @ 225#
-2 sets @ 245#
-2 sets @ 265#
-3 sets @ 275#
-1 set @ 285#

-Last set was spicy, felt fast though. Tough after the heavy front squatting yesterday.

C.
“Big Diane”
Complete rounds of 21, 15 and 9 reps of:
275/185 lb Deadlift
Handstand Push-Up to 4″/2″ Deficit

-Used a 15# rogue bumper on top of a 45# rogue bumper to an abmat. Not sure exactly the distance, looked closer to 6" to me. Doesn't really matter, my time on this workout would blow either way.
~17:00. Last 9 HSPUs took over 5 minutes with singles/failed reps. I felt decent on the sets of 21/15 though. Deadlifts unbroken.  I haven't felt like I've needed a rest day this bad in a while, looking forward to a day outside the gym tomorrow.

4/8/14

Today was a really tough training session. I was really happy to PR. The metcons kicked my ass in... Really tough stuff. I also got to work with a very good weightlifting coach and he was breaking down my behind the neck technique. It's a great opportunity for me to be able to work with him.

A.
Take 15-20 minutes to build to today’s 2-RM Front Squat

-Warmed up, then doubles at: 315#, 345#, 360# (PR). I was really proud of this, these numbers were unimaginable to me not too long ago.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 80-85%

-Went with 85% (190#) - felt pretty good here, I actually felt better then second half of this once I started getting fast under the bar. Really emphasizing getting my ass all the way down in the hole, it is definitely helping.

C.
Behind the Neck Jerk, Pyramid. Lots of skill work here.

3,3,3,3,2,2,2,1,1,3,3,3

-Worked between 115# up to 260# for the last single and then back down. This was mostly technique work. My jerk is pretty messed up. Getting very valuable coaching on this. Can't wait to perfect his movement and PR the hell out of it.

D.
Every minute, on the minute, for 10 minutes:
175/115 lb Squat Snatch x 3 reps
Chest-to-Bar Pull-Ups x 6 reps

-Missed the 7th minute... resumed at 8th minute. So I did 27 snatches / 54 pull-ups. I power snatched a lot of these reps... had to as I got tired. Huge effort. This workout would have been impossible for me for much of the time I've done crossfit. This is an accomplishment and it was way outside my comfort zone. GREAT STUFF.

E.
Seven rounds for time of:
7 Shoulder to Overhead (155/105 lbs)
7 Ring Dips
7 Burpees

-12.42 suckfest... Not fun after all the above work. Really should have made this part a two-a-day. But I don't have that luxury between work and law school.

4/7/14

This morning was an awesome training session. It was definitely little different than usual, but it was amazing. It was a huge mental battle and was very tough. I was happy to PR my strict press as well. I will probably be tired all day due to C. It was nuts. Looking forward handling a heavy barbell tomorrow.

A.
Five sets of:
Strict Press x 5 reps
Rest as needed

-115#, 135#, 145#, 150# (PR), 155# (fail) - only got 3 reps, still a 3 RM PR.

B.
One set for max reps of:
Strict Press (115#) x Max Unbroken Reps

-14 reps.

C.
Every 12 minutes, for 48 minutes (4 sets), complete the following for time:
Row 2000 Meters
150 Double-Unders

-With 2k splits: 7:14 /9:22. 7:21/9:50. 7:31/9:54. 7:29/10:02. 

4/6/14

Much needed complete rest. Body is smoked. Slept about 11 hours last night... it was awesome. Pumped to hit it tomorrow!

4/5/14

Had a super awesome workout this morning. I felt great on the muscle-ups at the end. Really fun saturday morning in the gym with my bros. Great stuff. I added in the pull-up/bench press/muscle-up work, but I wanted to hit my weaknesses. I need some much needed rest tomorrow. Looking forward to eating and resting up and hitting it hard come Monday morning!

A1. Death by Weighted Strict Pull-ups (underhand) (25#)

-Score: 8 rounds, finished rounds 9 and 10 unweighted

Rest 2 minutes...

A2. Max Strict Overhand Pull-ups

-9 reps, really smoked my arms.

B1. Bench Press - 3 x 3 @ 205#
B2. Max Reps Reverse Grip Bench @ 135#: 11 reps

-I've never done reverse grip bench press. It was definitely different.

C.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
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 as many rounds and reps as possible in 6 minutes of:
500 meter row
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 . . .

E.
Complete for time:
500 meter row
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

-10 S2O
-10 KBS
-10:20 - the KBS killed me on the last set, grip was totally shot.

F1.
Every 2 minutes for  10 minutes (5 sets):
1 Strict Muscle-up + 3 Kipping Muscle-ups

-Complete, no missed reps. Strict MU felt really good, I haven't done them in probably over a year.

Rest 4 minutes then...

F2.
AMRAP 1 minute:
Max Muscle-ups

-9 reps... 5/2/1/1

4/4/14

Today was a fucking awesome training session. Great stuff with my two best friends/favorite guys to train with. We went HAM, really taxing session. This is what it is all about; enjoying your fitness, pushing your limits and training tough with your best friends! Pumped to train tomorrow!

A.
Every minute, on the minute, climbing the ladder:
Snatch + 2 Overhead Squats
Males – Start approximately 100 lbs below your 1-RM snatch and add 10 lbs every minute.
Ladies – Start at approximately 50 lbs below your 1-RM snatch and add 5 lbs every minute.

-135#, 145#, 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225# (failed the snatch behind me)
-This stuff felt really good, great stuff. I love snatching.

B.
Four sets for times of:
Ground to Overhead x 6 reps
Rest 2-3 minutes between sets
* Set 1 – 185/125 lbs
* Set 2 – 205/135 lbs
* Set 3 – 225/145 libs
* Set 4 – 245/155 lbs

-:30, :37, :50, 2:00
-Power clean and push-jerks for 185#, did split jerks for sets 2-4.
-The first three sets were money... The last set was really taxing. I failed the 3rd rep and took big breaks between reps 3-6. Tough stuff, but way outside my comfort zone. I was happy with how easy 225# felt.

C.
For time:
1 Mile Airdyne
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
1 Mile Airdyne

-15:20. This hurt, but on the bright side my C2B pull-ups felt the best they have in a long time. Great workout.

D.
Three sets, not for time, of:
GHD Sit-Ups x 20 reps
Handstand Walk x 15-20 Meters

-Complete, worked on just free standing hand stand as well. I can do it, but I'm still not very confident with walking my hands, especially in a fatigued state.

4/3/14

Active recovery day. Did the DB accessory stuff at home with my new rogue dumbbells. Kept it light with very short rest intervals. Good times. Pumped to train tomorrow!

4/2/14

Today was a pretty rough training session. The CJ felt good, but the metcon was gnarly. My C2B pull-ups felt really rough today, the volume was rough. Subbed out strict pull-ups for the rope climbs and airdyne for the rowing. Much needed rest day tomorrow.

A.
Three sets, not for time, of:
Strict Pull-ups x 10
Double-Unders x 75 reps
(perform these as fast as possible with no trips)
Alternating Pistols x 20 reps
(perform these three as fast and efficiently as possible)

-Complete

B.
Every two minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + Clean + Jerk

-3 Sets @ 198#
-3 Sets @ 209#
-2 Sets @ 220#
-2 Sets @ 231#

-Felt good in here, was really fun.

C.
Three sets for times of:
Airdyne 800m (.5 mile)
315/215 lb Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Rest 3 minutes
(If you cannot safely perform this volume at these loads, reduce the loads to 275/185 lbs.)

- ~6:00, ~7:00, ~8:30. I wasn't getting the exact time here, couldn't see the clock the way I was set up. But the majority of the time was spent staring at the fucking pull-up bar. Was doing sets of 4-3 toward the end of the sets.

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Air Squats
20/15 Push-Ups

-4 rounds + 20 Air Squats - felt decent in here, push-ups gassed after 3rd round.

4/1/14

Today was a great session. I cut the metcon short due to doing 14.5 again yesterday and because I did a bunch of jerk stuff with a weightlifting coach today. My split jerk has always been kind of fucked up, he really helped me with footwork and positing in the jerk this morning. Can't wait to PR. Pumped to train tomorrow!

A.
Back Squat
*Set 1 – 40% (185#)  x 5 reps
*Set 2 – 50% (225#) x 4 reps
*Set 3 –  65% (275#) x 3 reps
*Set 4 – 75% (315#) x 2 reps

Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% (370#) x 1 rep
*Set 6 – 90% x (390#) 1 rep
*Set 7 – 90-95% x (405#) 1 rep
*Set 8 – 90-95% x (405#) 1 rep

Rest 2-3 minutes between sets for the last four sets.

-Complete, felt really strong all the way through. Went with 93% on the final two sets.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 3 reps
*Sets 1-4 – 75% (165#) of 1-RM
*Sets 5-8 – 80% (180#)
*Sets 9-10 – 85% (190#)

-Complete, but I deviated from the EMOM the last few sets. I was working with a coach so he was going over some technical stuff with me, but I got all the work in. I felt really good under his watchful eye, definitely helping me out.

C.
-Worked on split jerk technique stuff for probably 45 minutes. Worked on foot work, split depth, the dip and drive; did some strict press from the split and some jerk balances. Really good technical work. Great stuff, kind of exhausting on my shoulders though.

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 185# Power Clean and Push-Jerk x 5 reps
Minute 2 – C2B Pull-up x 8 reps
Minute 3 – Handstand Push-Ups x 6 reps

-Complete. This would have been brutal for 30 minutes, I am pretty smoked from yesterday.