8/30/14

Today was some solid training. Rope climbs / pistols didn't feel great ... haven't done them basically at all in the last two months. But once I got warmed up I felt pretty good. I was really happy to be able to do part D rxed with no pain. The ART yesterday helped a ton. Zero pain on the front squats and dead-lifts. Great stuff, fun day. Excited to rest and hit it hard come Monday.

A.
Three sets of:
1 x L-Seated Legless Rope Climbs
16 Alternating Pistols
Rest 60 seconds

-Complete

B.
Take 15 minutes to build to a heavy-ish Power Clean

-Built up to 275#, failed 290# ... (PR - 287#)

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Power Clean (255#)

Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

-Completed all the reps at 255# = 2550 total #. Solid stuff. I remember in the fall of 2012 I hit 250# for 1 power clean EMOM for 10 minutes. Cool to be able to do that now plus 100 burpees in the same time frame. More work faster = more fitness. Great stuff, huge effort.

C.
For time:
Run 1000 Meters
20 Front Squats (225/155 lbs)
Run 1000 Meters
20 Deadlifts (315/205 lbs)
Run 1000 Meters

Load your own barbells. Front squat must start from the ground, not off a rack.

-22:30. Lots of running... sets of 20 barbells move were all 4 sets of 5 with consistent rest. There have been times in my life when I definitely could have done this faster, but I was really just happy to be able to actually do these movements safely and without aggravating my body. Great workout, fun day in the gym.

8/29/14

Today was a solid session, felt really strong on the lifting. The "metcon" was terrible for me though... it barely even got my HR up... it was just a very taxing workout for my shoulders. Had to do lots of singles on the bar MU and strict HSPU... tough day mentally. But everything in my life is going so well right now I won't let this little shitty session get me down. Tomorrow is another day. The back squatting went well, reps at 315# were done with zero pain.

Also on a positive note, I went to a doctor today to get my lower back/hip checked out. The word was that it is nothing serious, just some tissue stuff no disc problems. I got some ART/needling done... hopefully will be feeling better in the coming weeks/months.

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 225#
*Sets 3-4 – 275#
*Sets 5-6 – 295#
*Sets 7-10– 315#

-These were below my actual %s ... but I was happy to hit some reps at 315#.

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 70, 70, 70, 75, 80, 85, 90, 95, 95, 95)

-135#, 135#, 135#, 145#, 155#, 165#, 175#, 185#, 185#, 185# ... felt really strong here, was really fun. Glad to hit 185# on the minute 3 times (max is 190#) ... probably should have gone for the PR, but was sharing a bar with someone and we went right into part C. Next time!

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

-225#, 225#, 225#, 235#, 235#, 235#, 245#, 245#, 245#, 255# (f) ... was just too taxed after everything to get 255# (PR = 260#).

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

-This took about 30 minutes ... it was fucking lame. Splits were 6:00 / 18:00 / 30:00 ... last set of bar muscle ups and HSPU were ALL SINGLES. This was just mentally tough for me because I suck so much at this stuff ... tough, but got the work in and didn't quit.

E.
3 Sets:
10 Standing Fat Bar French Press (85#)
Rest as needed

then...

3 Sets:
10 DB Bench Press with thumbs facing face (2 x 50#)
15 Close Grip Fat Bar Bench Press (85#)
Rest as needed

-Got a huge pump in the tris from these, fun stuff!

8/28/14

Complete rest.

8/27/14

Today was a very mentally challenging workout. Power cleans felt okay... didn't go for the PR though, probably would have missed. Front squatting went well, went off lower %s, no back pain though. Part C was the toughest, physically and mentally, workout I've done in a long time. It was great to push it and try to go beyond perceived pain thresholds. Cool stuff, really fun day. Much needed rest tomorrow and I'm pumped to hit it on Friday!

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

-80% was 265#, after that went 275#, 285# (f), 285# ... 287# is my PR, called it at 285# with the first fail and barely getting the second rep on the 20th minute.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 225#
*Set 2 – 2 reps @ 235#
*Set 3 – 2 reps @ 245#
*Set 4 – 1 rep @ 265#
*Sets 5-8 – 1 rep @ 275#

-Felt good ... light weight, just feeling things out.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.

-This was supposed to be with a 30# ball, but I didn't have one. This was fucking brutal with the 20# ball though. Great metcon, really mentally challenging. My training partners were missing reps and sets,  I wanted to get all the reps so bad, it was a big mental game for me.

D.
Three sets of:
Glute-Ham Raises x 4 reps @ 3011
Rest as needed

-Complete... haven't done these since leaving the US, I could definitely tell, but got the reps in the best I could.

8/26/14

Today was a great training session. Part C was freaking brutal... the last part was the slowest 1000m row I've probably ever done... took 4:00 fucking minutes. Despite feeling beat up from the previous two days, hit some PRs ... feels great to be fit! Pumped to hit it tomorrow.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes

-185#, 205#, 205#, 225#, 235# (PR). This was definitely outside my comfort zone for a narrow grip, glad I got these reps. Looking forward to testing this more in the future with a wider grip and without the tempo!

B.
Bench Press
*Set 1 – 5 reps @ 65% (175#)  of tested 1-RM
*Set 2 – 3 reps @ 75% (190#)
*Set 3 – 1 rep @ 85% (215#)
*Set 4 – 3 reps @ 80% (205#)
*Set 5 – 2 reps @ 85% (215#)
*Set 6 – 1 rep @ 90% (230#)
*Set 7 – 8 reps @ 80% (205#)
*Set 8 – 8 reps @ 80% (205#)
Rest exactly 2 minutes between sets.

-Felt strong in here, the last set of 8 reps at 205# was a little sketchy... definitely needed some assistance for reps 6-8. Set 7 felt awesome though, I felt really strong and hit a 8 RM PR.

C.
Against a five-minute running clock,

Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,

Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,

Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips


-6 Muscle ups + 12 dips
-28 C2B PU
-2 Muscle-ups + 4 dips

-This was brutal... really tough effort. This trashed me... looking forward to some fun training tomorrow!

8/25/14

Today was a pretty solid session. My overhead strength felt a little weak from yesterday, but overall still a good session. Back was a little agitated from the snatch dead-lifting... didn't hurt at all squatting though, but I didn't push the weight on squatting at all, just went for good movement. Frustrating... but I'm pumped to train tomorrow!

A.
Every two minutes, for 12 minutes (6 sets):
Hang Power Snatch (mid-thigh) + Power Snatch @ 80-85% (180-190#) of 1-RM Snatch

-All reps done at 187#, felt solid on everything.

B.
Every 2 minutes, for 10 minutes (5 sets):
3-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: mid-patella, mid-thigh, “pockets”/high hang)

-Complete @ 242#

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat x 4

-All sets done at 225#... weight was extremely easy, just feeling things out.

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
18 Russian Kettlebell Swings (2 pood)

-4 Rds + 6 HPSU ... HSPUs felt like ass... shoulders smoked.

E.
EMOM 10:
1 Snatch Push-Press (225#)

-Complete, haven't done these since leaving the states on July 6th. The only gym that had jerk blocks was in Sweden, but I didn't get the chance to use them. I attribute a lot of the PRs I've hit overhead to incorporating this lift into my training. Going to be hitting this all year. Felt alright, right arm had a little trouble locking out, will be spending some time with the lacrosse ball this week.

8/24/14

I felt pretty good today, it was fun to be back in my home gym. Training alone kind of sucked, but I got in some work from Friday/Saturday that I missed. Pumped to hit it tomorrow with my crew in the AM.

A.
Every 2 minutes for 20 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95, 95+

-Complete... reps at 95% were 275#... felt really good. On the last set went for 295#, would have been a 6# PR. I tried it again at 22 minutes... missed both attempts. Just wasn't there today. I was really pissed I missed these reps, it didn't feel too heavy, I just felt kind of slow. Will be getting 300# overhead soon.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Bar Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

-4 Rounds + 2 Muscle-ups. I felt really good on this, hell of a workout.

Rest 20 minutes, and then...

C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Snatches (175/115 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Snatches (155/105 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

E.
Complete as many rounds and reps as possible in 6 minutes of:
3 Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

-On all of these AMRAPS (C-E) I got 3 rounds + 3 snatches. I didn't have to break up the C2B PU until the last AMRAP. I felt good, but fuck this destroyed me. On the walk home from the gym I literally wanted to randomly sit on the curb just to rest. After part B I was pretty thrashed, this might have been too much work for one session. But whatever, it was really fun and hard. Great stuff, I got a lot of solid workouts in while in Europe (and hit a lot of PRs) but I'm happy to be back home hitting it hard. I'm going to be stoked to get to train with my training partners tomorrow!

8/23/14

Further complete rest ... lots of sleep.

8/22/14

Complete rest / traveling back to the US.

8/21/14

I'm in Dublin today. I was really sad to leave Hamburg this morning. I've had such great experiences it is really sad to leave. Anyway, I got into a gym here in the evening and had a surprisingly solid session. I had barely eaten anything and I felt tired as fuck. But once I got warmed up I felt strong and fit. Back in the USA tomorrow! It's been an awesome trip, really good for my mental and emotional state. I feel very refreshed and ready to attack my last year of law school and training for this year.

A. 

Power Snatch - Establish 1 RM 

-Singles: 176# x 2, 198#, 210#, 225.5# (PR). My previous best power snatch was 220# ... really happy about this. Felt strong. 

B. 

Every :45 seconds for 10 sets: 

3 TnG Power Snatch @ 155# 

-Complete, this felt really easy, should have done a little more weight. 

C. 

Every 2 minutes for 20 minutes (10 sets): 

Power Clean x 1 rep 

-Worked from 176# to 275# ... 287# is my PR, 275# felt pretty heavy after the snatching, so called it there and didn't go for anything heavier today. 

D.

EMOM 20: 

-Odd: 10 T2B

-Even: 15 Wall-ball (20#)

-Complete, this felt surprisingly easy, barely got my HR up. Would be interested to do 15 T2B / 20 WB soon. 

8/20/14

Complete rest ... lots of sleep / hangover.

8/19/14

AM Workout (1000) 

I had an awesome session this morning. I had a great workout and got to know a guy I competed against this weekend. He is a great dude; still amazes me the quality of people I meet within the CF community. I did the lifting he was doing and I made up a metcon on the spot. Back felt solid squatting and doing thrusters, which was refreshing. Will hit some Invictus stuff in the PM.

A.
Back Squat - 6,6,6,6,6
-Worked from 220# to 300# ... every set felt really easy, no back/hip pain, but didn't push it.

B.
Overhead Squat with banded KBs - 3,3,3
-2 x 8 KG, 2 x 16 KG, 2 x 26 KG
-This was interesting ... never done this exercise. I will definitely be implementing more of this into my training. I love the stabilizing factor in this exercise, it was awesome and a great warm-up for the regular OHS. Great stuff.

C.
Narrow Grip Overhead Squat - 3,3,3
-176#, 198#, 220# - this is technically a PR ... don't do much overhead squatting and usually never with a narrow grip. Felt a lot better than last week, wasn't too difficult.

D.
Every 7 minutes for 21 minutes (3 sets):
Row 1000m
10 Thrusters (80 KG / 176#)
-Didn't get the exact times, rowed 3:30, 3:40, 3:50 ... thrusters were 5/5, 6/4, 4/3/3. Went HAM, felt really fit, really fun / hard metcon. Overall a great session in the gym.

PM Workout (1730) 

Got a solid session in during the PM, felt really strong on everything. I sadly tore my hands though.

A.
5 x 5 - Strict Weighted C2B Pull-ups @ 60 seconds rest.
-Unknown weighted vest amount? Just grabbed it, probably 15-20#.

B.
Bench Press
*Set 1 – 5 reps @ 60% (135#)
*Set 2 – 3 reps @ 70% (176#) 
*Set 3 – 1 rep @ 85% (210#)
*Set 4 – 3 reps @ 80% (200#) 
*Set 5 – 3 reps @ 85% (210#) 
*Set 6 – 2 reps @ 90% (220#)
*Set 7 – 8 reps @ 78% (187#) 
*Set 8 – 8 reps @ 78% (187#)
 Rest exactly 2 minutes between sets.

-These were approximate... working with a limited amount of plates in KG. Felt really strong though. 

C. 

2 Sets:

3 Minutes Max Ring Dips (1 second hold at top of ring dip) 

2 Minutes Max C2B Pull-ups

Rest 4 minutes

-30/31

-27/32 

-Tore my hands, felt good though. Fun stuff. 

8/18/14

Complete rest... body (mostly posterior chain) is still smoked from Saturday.

8/17/14

My body is smoked from yesterday... posterior chain is fucked hard... haven't been dead-lifting much and I'm really feel those from yesterday. I also went really hard on that snatch and chipper... Whatever it was, my body is thrashed today. I wanted to get in some more movement, but was pretty much limited to upper body pressing. Got the invictus stuff in from last week that I wanted to (jerk/pressing) and then put some more stuff in on the spot. Nothing too high intensity, just solid movement with a good friend of mine from Hamburg.

A.
Every 2 minutes for 16 minutes (8 sets):
Push-Press + Split Jerk

-176# x 1 minute
-198# x 1 minute
-220# x 2 minutes
-231# x 2 minutes
-242# x 2 minutes

-No missed reps, felt a little weak after yesterday.

B.
Strict Press 5-5-5-5-5

-95#, 135#, 140#, 145#, 150#. Complete, no missed reps, felt a little ripped up... tough effort.

C.
For quality / not for time / rest is partner's set:
Strict Pull-ups
1,2,3,4,5,6,7... back to 1
-10 Push-ups after each set of pull-ups

-Solid pump, fun stuff, felt really strong.

D.
4 Sets, rest is partner's set:
20 Floor Wipers

-95# x 2 sets
-135# x 2 sets

-Felt great. Solid core finisher.

8/16/14

Today was an amazing experience; it made me remember why I love crossfit and why I originally got into this sport. I went to a competition at Crossfit Osnabruck in Germany. It was a well run competition with some legit athletes. It was a one-day competition, three events.

My goal going into the competition was to win at least one event (it was announced there was going to be a strength ladder, goal was to win that) and to get on the podium. 

Going into event three I was in 4th place... I needed to win the last event to hop into 3rd. I went out there and won. It was fucking legit. 

I achieved both my goals and really fought for my spot on the podium. I had to do some shit way outside my comfort zone and push myself mentally to places I usually wouldn't. This is why I love crossfit and have continued to do it for years, simply to push myself on a very personal level. Sometimes I forget about that when people hate on cross fit or I see stupid shit within the crossfit community. But I keep coming back to this stuff, it is just a very personal experience and journey that I love... Anyway, the day looked like this: 

Event 1 (1100) 

'Dianne' 

21-15-9

Dead-lift (225#)

HSPU 

-6:37 (PR by about 2 minutes). When they announced this event I was fucking pissed. I knew there was going to a girl WOD today... but this was the worst one that could possibly come up for me. I went as hard as I could and PRed though... a lot better than at the 2012 regional and I got time capped at 9 minutes during the set of 15 HSPUs. Progress is progress I guess... still wish I was sub 3 on this, someday! I'm glad I was able to go out there and push through this... once it was over I started to have fun again. 

Event 2 (1330) 

8 Minutes to establish: 1 RM Hang Snatch +  Snatch 

-I opened at 176#, then 198#, then 209#, then 220#. I power snatched both reps. My old 1 RM power snatch was 220#... so hitting it from the hang and then the ground was huge for me. I really fucking wanted to win this event. It took everything I had and 100% focus. This is the most I've felt like an athlete in a long time... battling for first place. It was fucking great. This was the most fun I've had doing crossfit in probably years. Such a great experience and I was happy to take an event win. 

Event 3 (1800) 

For time (12 minute cap): 

50 Box Jumps (24")

40 Double-unders

30 KBS (53#) 

20 Cleans (145#) 

10 C2B Pull-ups

20 Cleans (145#)

30 KBS (53#) 

40 Double-unders 

50 Box Jumps (24") 

-11:54. I was the only athlete to finish within the time cap. Next two guys got like 20 and 1 box jumps respectively. Lots of guys stuck in the final set of DU. I was really proud of myself for winning this event, I had to in order to get on the podium. I pushed it on the cleans so hard... very rarely can I push myself that hard. Workout was unbroken up to the cleans, then all singles. C2B unbroken. Second set of swings was 7/5/7/5/6. My grip was just fucked. I lost time here... but got the second set of DU unbroken and then got the last set of box jumps done with 6 seconds before the cap. This was just straight up crossfit... it fucking hurt. I pushed myself really hard, tried to go places I usually would not mentally. Great stuff. 

Took 3rd overall. Great day with great people from my gym in Germany. Really lucky to have this experience. 

8/14 & 8/15

Complete rest... tapering down for competition on Saturday.

8/13/14

Today was a really solid session. The metcon was surpassingly brutal. I was working out by myself and it was a huge mental battle for me. The mental toughness it takes to be successful in crossfit is one of the things that keeps me coming back to this sport and way to train. It is pretty awesome. Really pushed it today, pumped to compete this weekend, even if I'm slightly injured and not in my absolute best shape (drinking copious amounts of German beer has been interrupting training)... but I have PRed a lot of lifts while over here, especially my overhead strength, which needs to improve the most. Anyway, today was awesome, I'm really thankful to be able to train and enjoy this shit so much.

A.
Death by Underhand Strict Pull-ups

-9 reps + 7 (failed the 8th rep on the 10th minute). These felt solid.

B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Power Clean + Hang Power Clean + Power Clean
Drop after each clean and reset into a good position for the next rep.

-1 minute @ 198#
-2 minutes @ 220#
-2 minutes @ 231#
-2 minutes @ 242#
-1 minute @ 253#

-Felt a little fatigued on this complex, but got through it and tried to push it.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (2 pood)
Minute 2 – 10 Walking Lunges with Kettlebells (2 x 2 pood)
Minute 3 – 12 Burpee Box Jump-Overs (24")

-This was brutal. Around minute 22 I spilled over a set of burpees into the next minute, so I took a minute off and resumed the Swings on the extra minute. So I did a total work time of 31 minutes. Solid effort here, those burpee box-jump overs were a bitch. I loved how hard this felt and how much I had to  push it.

8/12/14

Today was the best workout I've had in a while. Haven't gotten a full invcitus session in since I left for Vienna a couple weeks ago. It was awesome to get everything in, I love to train instead of just randomly working out.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
10 Strict Pull-ups
Rest 90 seconds

-135#, 135#, 135#, 155#, 165# ... this whole narrow grip thing is new to me. First time I've ever done it. Looking forward to improving this. I was very strict about the tempo, could definitely go heavier without the pause in the hole. Fun/challenging new stuff. Pull-ups felt solid.

B.
Bench Press
*Set 1 – 5 reps @ 60% (135#)  of 1 RM (didn't get to test last week... went off old 1 RM of 250# set a long time ago)
*Set 2 – 3 reps @ 70% (176#)
*Set 3 – 1 rep @ 85% (210#)
*Set 4 – 3 reps @ 80% (200#)
*Set 5 – 3 reps @ 85% (210#)
*Set 6 – 2 reps @ 90% (220#)
*Set 7 – 8 reps @ 70% (176#)
*Set 8 – 8 reps @ 70% (176#)
Rest exactly 2 minutes between sets.

-I was using KG plates... I think I was close-ish on the all the %s. Despite that I still suck at benching, I really love it and have improved a lot over the last year.

C.
EMOM 10:
3 Muscle-ups

-Complete, all sets unbroken. Felt a little rough after the benching, but after the 4th or 5th minute I felt really fluid. These weren't programmed today, but I haven't hit these in a couple weeks and I just wanted to get in some movement on the rings.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees
20 Push Press (115/75 lbs)

-5:33 unbroken, 5:41 unbroken, 6:33 10/5/5 push-press. Really tough workout, really pushed it. Bonked hard on the last set, shoulders just started feeling like fire. Great stuff, really solid day in the gym. Pumped to hit it tomorrow!

8/11/14

AM Workout (1300) 

Not really the AM... but it was the first session of the day. Had a solid workout in my school's gym, I'm really stoked they have a rower. Was going for 600m repeats at 1:49/500m... felt too easy so I pushed the pace each interval, got taxing after a while. Solid session, I love rowing.

Row 8 x 600m @ :60 rest

-2:10, 2:10, 2:06, 2:05, 2:04, 2:03, 2:02, 1:57. Solid effort, lungs feel solid, I love rowing!

Rest 10 minutes then...

Super Easy 1000m cool-down row

-4:10. Then rolled out my legs for about 10 minutes.


PM Workout (2000) 

Got in the gym for a quick class workout, was a solid short session.

A.
Long warm-up with class, included a 1600m run that turned into a race haha.

B.
Every 2 minutes for 16 minutes (8 sets):
High Hang Power Snatch + Power Snatch without moving feet @ 65-75% (145# - 168#) of 1 RM Snatch

-4 minutes @ 155#
-4 minutes @ 176# ... went a little over 75% but everything felt fine.

C.
AMRAP 9:
20 Box Jumps (30")
10 KBS (72#)
20 Air Squats

-4 rounds + 4 box jumps. No matter how long I do crossfit... 30" box jumps still blow. Tried to go as hard as possible, fun little WOD. Usually would not program box jumps, but they were on the board so I went ahead and did them.

D.
~1 mile run home with my backpack on... pushed the pace, was in a hurry.

8/9 & 8/10

Complete rest.

8/8/16

Had a solid AM session at the German law school's gym with my buddy from Denmark. Really fun morning. Made up the workout on the spot.

A.
Seated Strict Press - 5 x 5 @ 135#
Rest as needed

-Complete, tough effort toward the end.

B.
3 Sets:
10 Skull Crusher
10 Close Grip Bench Press
10 Push Downs
Rest as needed

-Unknown weight, the bar as a EZ curl bar, through on 30kg on it. Huge pump, fun stuff.

C.
EMOM 10:
5 T2B, 10 Push-ups, 15 Air Squats

-Complete, no missed sets, push-ups were brutal after A and B.

Rest 10 minutes then...

D.
 EMOM 20:
-Odd: 10 x Dumbbell Push-Press (2 x 44#)
-Even: 10 x Dumbbell Walking Lunge (2 x 44#)

-Complete, no missed reps, solid training, probably could have gone heavier.

E.
3 Sets, holding a 5 KG med ball:
12 Sit-ups
12 V-ups
24 Oblique Twists

-Complete, solid core work, Danish dude's idea.

F.
3 Sets:
1 Minute Plank
:30 Left Side Plank
:30 Right Side Plank

-This was brutal, 6 minutes straight of planking sucked.

8/7/16

Complete rest, body is pretty smoked.

8/6/14

Today was an awesome day, physically, mentally and emotionally. Had two great workouts with great people, I got a lot of shit done for school and got to spend time with great friends from all over the globe. I don't think there is much more I could ask for than the experiences I am having while here in Europe. Back/hip felt great today on snatch and clean, really happy about that, pulling is feeling fresh... Euro-competition going down in 10 days. Anyway, today looked this:

AM Workout (0730) 

47:30 minute run around Alster lake in Hamburg. ~10 km... beautiful weather, perfect conditions for a run. Had a great conversation with my buddy from South Africa and two bros from Denmark tagged along with us. Really great way to spend my morning, awesome run, awesome dudes, good times.

PM Workout (2000) 

Got in a late class at the gym, got in some snatching and heavy cleans which was good.

A.
Every 2 minutes for 20 minutes (10 sets):
Power Snatch - 1.1.1  (rest 10 seconds between singles)

2 minutes @ 135#
2 minutes @ 155#
2 minutes @ 175#
2 minutes @ 185#
1 minute @ 195#
1 minute @ 200# (3 RM PR)

-It is always great to PR... came out of nowhere. Kind of been feeling like shit the last few days, did a two-a-day yesterday and ran 10K this morning? When you feel good you feel good I guess. I felt really fast and strong overhead, fun lifting session.

B.
5 RFT:
5 Hang Power Cleans (220#)
150m Row
:30 rest

-8:17 total - 2:00 rest = 6:17 total working time. Felt really strong on the cleans, rowing kind of sucked, 150s are all out. Power cleans were unbroken, unbroken, 4/1, 3/2, 4/1. Really wanted to try to go unbroken, but posterior chain was feeling smoked, probably just should have paced the row better. Solid training.

8/5/14

AM Workout (0800) 

Had a great session with a buddy of mine from Denmark this morning. We got in the law school's gym in the AM before class... had a pretty decent enough gym to get a solid session.

A.
7 Sets:
7 Bench Press (80 kg / 176#)
7 Strict Pull-ups
2:00 rest for 4 sets, 3:00 rest between last two sets.

-Complete, no missed reps, solid training.

B.
EMOM 20:
-Odd: 10 Burpees
-Even: 250m Row

-Complete, missed two 250s within the minutes... only got ~210 on the 12 and 14th... really solid training. Lungs kind of felt like shit, partying in Europe might be catching up to my aerobic capacity...

C.
Rest is Partner's set:
10,9,8...1
Anchored Sit ups with 88# DB
Bicep EZ Bar Curl 50# + whatever random european bar weighed

-Complete, solid finisher.

PM Workout (1800) 

Had a great time this morning, but I wanted to get some more in. Jumped in the local gym's class, had a really fun session. Workout was a suck-fest... left my lungs fucked.


A.
Long Class Warm-up
-Included 1600m run and dynamic stretches

B.
EMOM 10:
5 Kipping HPSU + 5 Butterfly pull-ups

-Complete... Kipping HSPU feel really good, been basically only doing strict lately and this went well.

C.
For time:
21-15-9
Thrusters (95#)
Pull-ups
Burpees

8:03. Tough shit... haven't been training this energy system lately... felt like an Open workout suckfest. It was fun though, straight Crossfit and I loved every second of the pain. Solid little WOD. Pumped to train tomorrow!

8/4/14

Still feeling the lack of sleep and alcohol from this weekend... got in the gym in the evening though. Had a bad workout ... crossfit hungover is never a beautiful thing. Did the workout off the board... wanted to snatch / give Invictus stuff a go, but was giving my back a break. Back squatting didn't hurt the back, I think it's just pulling at this point.

A. 

40 minutes of mobility... spent some extra time on this today just trying to get the blood moving. 

B. 

4 Sets:

8 Back Squats (220#) 

35 Ab-mat sit-ups 

:60 rest 

-Complete... easy, just a longer warm-up, didn't push anything. 

C. 

4 RFT: 

12 Push-Press (70 kg / 155#) 

12 KBS (32 kg) 

-7:22. Push-press got tough... wanted to jerk that thing so bad haha. Got a solid effort out of this... felt nauseated afterward. Definitely having regret about drinking, but whatever, I'm on my Euro-trip... shit happens. Glad I got some movement in... hoping to feel better tomorrow. 

8/3/14

"Complete rest" ... legit hangover.

8/2/14

Hungover from yesterday... but got out the door at about 8 pm with a buddy of mine and went for a 30 minutes conversational pace run in Berlin. Good conversation, great dude, it was a great way to enjoy my fitness. Great times with great people this weekend in Berlin, too much fun was had!

8/1/14

Complete rest / travel to Berlin.