7/31/14

Complete rest / travel back to Hamburg from Vienna.

7/30/14

Went to Crossfit Vienna 'The Loft' today, met some really great people and had a great time. Went out to dinner after the workout, ended up staying out until about 2 AM. Great day, I'm so lucky to meet such great people through this community... Was going to snatch today, but back wasn't having it... really frustrated... anyway, today looked like this: 

A. 

4 Sets: 

10 Strict Pull-ups

5 Strict HSPU 

Rest 2:00 

-Complete (did this on my own before the class started) 

B. 

For time: 

10,9,8,7....1 

KB Floor Press (2 x 53#) 

KB Front Racked Lunges (2 x 53#) 

V-Ups 

14.23. Solid workout, most people were using much lighter KBs, went above what was RXed on the board. Got a good effort out of it. 

7/29/14

Complete rest / travel to Vienna.

7/28/14

Today was an okay training session... I technically set two PRs which is good... but it was overshadowed by the pain in my left lower back. The dead-lifts during the metcon aggravated it and I cut out the last 10 reps of dead-lift... first DNF during a workout ever? Had to call it though... it wasn't like soreness, it was pain, not good. Frustrated. Tough day mentally... need a rest day soon.

A.
Alternating Reverse Front Racked Lunges - 8,8,8,8,8 (f)

-135#, 176#, 220#, 231#, 242# (only got 5 reps on final set). This was the most I've ever done on this movement. Was tough, 231# and 242# are 8 and 5 rep maxes... Not that I really keep track of lunge PRs haha.

B.
Power Clean, 1 rep every 2 minutes for 20 minutes (10 sets)

Percentages: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

-155#, 185#, 199#, 215#, 228#, 242#, 255#, 270#, 286# PR (by 1 #), 293# (fail)

-Was happy to PR at least... but was pissed I missed 293#, was fatigued after the lunges.

C.
'Kinney' (sub rowing)
For Time:
Row 2000m
15 Muscle-ups
15 Dead-lift (275#)
Row 1500m
10 Muscle-ups
10 Dead-lifts (275#)
Row 1000m
5 Muscle-ups
5 Dead-lifts (275#)

-27:30. BUT I only got halfway through the set of 10 dead-lifts... wouldn't have really added much time, I could have blown through those last 10 reps... but sometimes you just have to call it. I really want this fucking injury to resolve.

7/27/14

Today was a decent training session, nothing great, but not bad. My shoulders were a little fatigued for the pressing. On a very positive note, squatted about 380# with no back pain at all. I think I'm entirely healed up, which is good... Once I get back to the states it is going to be 100% dedication to training hard; I am stoked for that. Anyway, today I did the class WOD here in Hamburg and then added in some Invictus work that I missed over the last week(s). Pumped to train tomorrow!

A.
Back Squat
7-5-3-1
7-5-3-1

-225#, 275#, 315#, 365#
-235#, 285#, 325#, 375#

-These are all approximate, that shit was in kilos and I don't want to take the time to calculate it all out. This was the first back squatting I've done at all in a very long time. Way more there... all sets were easy money, just feeling it out.

B.
'Annie'
For time:
50-40-30-20-10
DU
Sit-ups

-6:04. This is not a PR... tripped up 4 DU (using a random rope from the local gym) and the sit-ups were slow. I'm still sore from all the T2B I did a few days ago.

C.
Strict Press
5-4-3-2-1

-150#, 160#, 170#, 180# (f) only got 1 rep, 180#. This was supposed to be heavier %s that built into a 1 RM. It was on the invictus program last week and I never got around to it while in Stockholm. Wanted to give a go... but just felt like ass in the shoulders. Probably taxed from the PR jerk a few days ago and the general lack of sleep I've had since then.

D.
AMRAP 10:
10 KB Snatch (right side) (44#)
10 KB Overhead Lunge (right side) (44#)
10 KB Snatch (left side) (44#)
10 KB Overhead Lunge (left side) (44#)
10 C2B Pull-ups

-3 Rds + 30 reps. Unbroken C2B pull-ups... tried to push the other movements, shoulders were fried though. Solid short finisher.

7/26/14

Complete rest... traveling back from Stockholm to Hamburg. Didn't really sleep much last night (maybe 90 minutes?) but I'm pumped to get back into the gym and put in a little volume tomorrow!

7/25/14

Today was awesome, I got to train with Numi Katrinarson. He is following an O-lifting cycle, so I just jumped in with him and did whatever he was doing. Our max lifts are close, so we were sharing a bar which was really cool. We worked up to a medium-heavy single on Snatch, then we were both feeling good on clean and jerk so we pushed it. We both PRed at 289#, really fun day, amazing people. I'm really lucky to get to do stuff like this. I love crossfit Nordic, it is an awesome place. 

A. 

Snatch: medium heavy single. 

-Worked up from 95# through ~210#, resting as needed. Everything felt really solid, no missed reps. 

B. 

Clean and Jerk: max 

-Worked up from 135# to 289#, resting as needed. Everything felt really solid here too, I missed the jerk at 289# once... did it again and got it. I was really happy with zero pain in my back between yesterday and today's squatting, looks like my back/hip is healing up nicely. My previous PR was 285#... obviously I was stoked today. 289# is the most I've ever gotten overhead... 300# soon... 

C. 

Back Squat - 3 x 3 @ ~315# 

-This was the first back squatting I've done in a long time... no pain, felt solid. This is no where near my max or heavy at all... but happy about the lack of pain in the movement. 

7/24/14

Still in Stockholm, did the WOD off the board again and then added in some extra volume afterward... was a really fun session. 

A. 

EMOM 10: 

1 Squat Clean + 1 Front Squat + 1 Split Jerk 

-10 minutes @ 231#, no missed reps. 

Rest 2 minutes then... 

B. 

EMOM 10: 

1 High Hang Squat Clean + 1 Push-Jerk 

-10 minutes @ 220#, no missed reps. 

Rest 10 minutes then... 

C. 

EMOM 20: 

-Odd: 12 T2B

-Even: 15 Wall-ball 

-All reps complete unbroken, solid training, felt fit. 

7/23/14

Went to Crossfit Nordic today in Stockholm. Awesome gym and great people. I would love to train here all the time. It is seriously legit here. Did the WOD off the board with a 7 am class... looked like this:

A.
EMOM 10 Minutes:
-Even: 7 Push-ups with hands facing reverse + 20 Double-unders
-Odd: 10 Unbroken Push-Press (135#)

Rest 5 minutes then...

B.
AMRAP 10:
1,2,3,4...
Ring Dips
Jumping Lunges (1 R / 1L = 1 rep)

A.
-All reps complete unbroken
B.
-13 rounds + 4 ring dips. Felt this one in my chest and triceps the next day... a lot.

Shorter session in the gym, felt solid on everything, fun stuff. I'm lucky to be traveling.

7/22/14

Further complete rest. Just got to Stockholm... legs are still extremely sore.

7/21/14

Complete rest... wanted to get in the gym, but I definitely need a day off. Mostly because my legs and glutes are extremely sore... painfully so. Yesterday's 220# lunges kicked my ass. Upper body also a little sore. Off to Sweden tomorrow!

7/20/14

Today was a great session. Got in some of the lifting I wanted to and then did the metcon off the board. It was a really fun session with good people, great time and I felt really strong and fit! Pumped to hit it tomorrow!

A.
Every 4 minutes for 20 minutes (5 sets):
10 Front Racked Reverse Lunges (220# / 100 kg)
5 Bench Press (198# / 90 kg)

-Lunges were MUCH harder than the bench press... felt really strong on the bench. This is the most I've ever done for front racked lunges, zero pain in the back, still no heavy squats yet. Probably won't fuck around with that until I get back to the states.

Rest 10 minutes then...

B.
EMOM 5 Minutes:
1 Bench Press (220# / 100 kg)

-Complete, felt really strong, all reps done easily, wanted to keep going for 10, but was time constrained.

Active Rest 30 minutes / long warm-up with class then...

C.
5 RFT:
20 Pistols
40 Double-unders
20 Pull-ups

-13.48. Pistols in my inov8s sucked... but I shouldn't be dependent on weightlifting shoes. Pistols unbroken at a solid pace, missed a couple DUs, 4 rounds of pull-ups unbroken, last set was 11/5/2/1/1... went to complete failure because the coach here was just yelling at me to finish the workout haha, motivating stuff. One thing he said was sooooo funny: "Don't a take a break, Khalipa would take a break... Rich Froning wouldn't!!!" I was literally laughing during the workout, great stuff, had a great time and got a great workout out of this.

7/19/14

Today was really fun, I had some stuff planned out, but went ahead and did what was on the board. It was invictus-esque and really fun, good times with good people. I got a very good workout out of today, everything felt great.

A.
EMOM 9 (3 sets):
-Minute 1: 10 Strict Pull-ups
-Minute 2: 5 Strict HSPU
-Minute 3: 40 Double-unders

-Complete

B.
Every 90 seconds for 15 minutes (10 sets):
Power Clean + Hang Power Clean

-5 Sets @ 220#
-5 sets @ 242#

-Kept these weights on the lower side, everything felt solid.

C.
Every 90 for 15 minutes (10 sets):
Power Snatch + 2 Overhead Squats

-Worked from 135# to 198#... don't remember exactly how I jumped around in weights, felt really solid.

D.
Partner Workout, one partner working while other partner holds a static movement, for time:
100 Burpees / Overhead KB Hold (2 x 20 KG)
100 KB Snatch (20 KG) / Hanging from Pull-up Bar
100 Over-the-box Jumps (20") / Plank

-15:29. Weights were light, box was low... very aerobic, fun stuff, felt fit. Doing a partner WOD with a German was awesome haha. Great day in the gym!

7/18/14

Today was a great session. I was a little nervous given all the time I've taken off from training this last week and all the beer I've drank, but surprisingly felt awesome today. Strict Press PR is always nice. I felt really fit, especially on the rowing/muscle up stuff. Such a great day in the gym.

A.
 EMOM 12 (4 sets):
Min 1: 4 Muscle-ups
Min 2: 4 Strict HSPU
Min 3: 50 Double-unders

-Complete

B.
Every 90 seconds for 15 minutes (10 sets): Snatch, 55% to 95% (115# to 215#)

-Worked from 135# to 200#. First squat snatching I've done in a while, been nothing but power snatch lately, zero back pain, fun stuff.

C.
Every 90 seconds for 15 minutes (10 sets): Power Clean and Split Jerk, 55% to 95% (155# to 270#)

-Worked from 176# to 261#. Everything felt REALLY good, my jerk is getting a hell of a lot better.

D.
Strict Press
5 x 135#
5 x 80% (152#)
4 x 85% (161#)
3 x 90% (176#) PR
3 x 95% (180#) PR

-The first couple sets were rough after the jerks, but I was super stoked to PR at the end there. Been not really sleeping and binge drinking... usually doesn't translate to PRs, but I'll take it!

E.
Every 6 minutes for 24 minutes (4 sets):
Row 750m
10 Muscle-ups

-4:30, 4:40, 4:55, 5:05. Super solid metcon, lungs and muscle-ups felt solid.

7/17/14

Complete rest / travel back from Amsterdam to Hamburg. Pumped to do some legit crossfit tomorrow!

7/16/14

The CF gym here is closed in the morning on Wednesdays... I was super bumbed out about this, but I went running instead. I got a 55 minute easy run in... ran all over Amsterdam, it was a pretty great way to enjoy the morning. I have to admit that Dutch women are some of the hottest in the world, it is kind of ridiculous. Fun morning, great weather, didn't really push the pace much, just enjoyed the morning, the architecture and the women.

7/15/14

Today I was at Crossfit Amsterdam, great gym with some great dudes from the Dutch military there. They know what is up. Pulled an all nighter two nights ago in order to travel from Germany to Netherlands, so I'm not feeling too great, but once the clock started I felt fine. Did the workout off the board, had some solid competition. It was a mainsite workout from a while back, fun stuff. 

'Hard Cindy'

AMRAP 20:

5 Weighted Pull-ups (35#) 

10 Push-ups with feet on 30" box 

15 Squats holding a 45# plate 

-9 Rds + 5 pull-ups. Took the board by one rep, wasn't feeling great, but tried to go as hard as possible. Really fun day, I'm glad I got some activity in. Amsterdam is freaking amazing BTW. 

7/12, 7/13 & 7/14

Complete rest/travel/partying. World cup victory in Germany was insane... good times! First time I've taken three consecutive days off in a long time.

7/11/14

AM Workout (1100) 

Had a decent session with two of the coaches from Crossfit 6P this morning. I put together some invicuts stuff from this week, really bastardized it, but got in the stuff I felt I need to work on the most. Back was actually a little tight during the front squat, other than that I felt awesome.

A.
Three rounds for time of:

20 Overhead Walking Lunges (95/65 lbs)

15 Pull-Ups

-4:00? I can’t remember my exact time, but this workout went by very quickly. Pull-ups unbroken, felt great on those, first set of lunges unbroken, then went 10/10 with very short breaks. Fun little WOD.

B.
Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch (180-190#)

-Don’t remember my weights, I think I did more than 6 sets, worked up to 187# for the last 3 sets though.

C. 
Every 90 seconds, for 15 minutes (10 sets):

Power Clean + Front Squat + Power Clean
Build over the course of the ten sets.

-2 sets @ 220#
-2 sets @ 231#
-2 sets @ 242#
-2 sets @ 255#
-2 sets @ 267#

-Last two sets were a little tough, fun effort here.

D.
Three rounds for time:

20 Russian Kettlebell Swings (32/24 kg)

10 Box Jumps (30″/24″)

-3:30? Don’t remember my exact time, unbroken and fast. Definitely got my HR up, felt it in my hamstrings for sure. Solid little finisher. 

PM Workout (1800) 

I wanted to meet some more people from the gym, so jumped in the PM class, the gym programmed the same metcon we did together this morning haha, was kind of funny to see it on the board. Anyway, was fun, good times with good people. 

A. 
Class Warm-up 
EMOM 20:
-Odd - 5 air squats on the first minute, add 5 squats every minute
-Even - 5 Hang Power Cleans (135#) 

-This was fun, those sets of 35+ air squats definitely got my HR up, fun stuff. Definitely felt nice and warm after that.

B. 

Strict Overhead Press


·      Set 1 – 5 reps @ 135# 

·      
Set 2 – 5 reps @ 135# 

·      
Set 3 – 4 reps @ 147#

·      
Set 4 – 3 reps @ 159#

·      Set 5 – 2 reps @ 176#

    Set 6 - 1 rep @ 188# 

·      Rest 2 minutes between sets.

-Kind of fucked these percentages up, just did what I could with the KG plates I had laying around. Fun stuff, felt strong. Only 2# off my lifetime PR as part of a two-a-day is legit with me. 

C. 

Three rounds for time:


20 Russian Kettlebell Swings (32/24 kg)


10 Box Jumps (30″/24″)

-2:55. Same WOD from this morning, unbroken and fast, hurt. Fun short WOD. 

D.
Not for time, but unbroken: 
100 Ab-mat sit-ups

-Complete. 

7/10/14

Complete rest / hangover. Drank about 5 liters of beer yesterday/last night.

7/10/14

Complete rest.

7/9/14

So I got into the gym in the mid-morning with one of the coaches that I met yesterday. Had a short/simple session and had some solid conversations. Got in the jerking, wish I would have gotten to do the strict pressing, but didn’t get to it. Did the WOD off the board after the lifting.

Every 2 minutes for 20 minutes (10 sets):

1 Power Clean + 1 Push-jerk + 1 Split Jerk

4 minutes @ 100 KG (220#)

3 minutes @ 105 KG (231#)

3 minutes @ 110 KG (242#)

-Some of these later sets I was dropping the weight between the jerks and doing an extra clean each set. Solid work… didn’t warm up much, but started feeling good about 10 minutes in to this.

Rest 5 minutes then…

For time:

Row 1000m

Straight into…

3 Rounds:

10 Hang Power Clean (80 KG / 176#)

10 Pull-ups

10 Strict HSPU

Straight into…

100 Double-unders

-Total time of 15:19. Fun and simple workout, very crossfity. 

7/8/14

Today was pretty awesome. Been getting settled in Hamburg. Big city and I don’t speak the language, but overall it has been good. Been meeting some awesome people and seeing some cool stuff. Jet lag has been a bitch, was still feeling it once I got to the gym. Once I got a workout in and chilled out I felt a lot better. It was awesome to meet some people and hangout and share out fitness together, will definitely be spending time with these people more. Had a desire to do some more work after the workout finished, but corralled that shit given that I’m extremely unrested and haven’t been eating much and one of the coaches invited me to O-lift and hangout tomorrow, want to be 100%. On a fucking note… can’t believe I crossed the Atlantic to fucking Bench Press. It is what it is!

Bench Press – 10, 7,5 – 10, 7, 5 (all this shit was KG)

10 x 80 KG (176#)

7 x 90 KG (198#)

5 x 96 KG (211#)  - 5 RM PR… by 1#... haven’t tested since last December. 

10 x 176#

7 x 176# (pussed out – was supposed to use the same weight as the prior set, but was fatigued.)   

5 x 198# (pussed out – see above)

Rest 5 minutes then…

4 RFT:

40 Double-under

40 Sit-ups

-Time was ~7 minutes. I missed a lot of DU because I was using some random European rope. But by the time I got through the first set I set into a pace. Got my HR up a little, but it was on the board so I did it with the class.

Rest 15 minutes then…

Easy 7:00 run back to my dorm.

-Pumped to throw down in Europe tomorrow!

7/7/14

“Rest day” – although I would never call this rest. It was some severe jet-lag… not used to this shit. Got in Hamburg in the AM (0950) and stayed up until about 1800… proceeded to sleep 16 hours straight and waking up feeling like shit. So my rest yesterday was the few minutes of sleep I caught on the plane… Needless to say useless day training wise, but I’m happy to have made it Germany safely.