11/30/14

Much needed complete rest.

11/29/14

 Today was, in retrospect, a solid session. After finishing I didn't feel great, but still got all the work in. Tried to go as hard as possible, but was training alone, would say today was about an 80-85% effort. After all the PRs during the last two amazing days of training, today was just sort of average. Glad I got all the work in though, excited to rest up tomorrow and hit this next week of training hard.

A.
Every 2 minutes for 12 minutes (6 sets):
Back Squat x 2 reps @ 90% (395#) 

-This was supposed to be every minute, but missed the progression last week and was not feeling great here. Also was lifting in regular shoes ...got all the reps in, just took double the time.

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders

Rest 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
55/35# Dumbbell Burpee Box Step-Overs (24")

-2 rds + 3 SHPU ... easily unbroken hang cleans, SHPUs felt terrible, nothing left in shoulders after yesterday. First set unbroken, then 3/3/2. Last one was 2/1 ... just shitty.
-3 rds
-35 reps, this was kind of fun to grind out, felt tough. 

11/28/14

Today was a really awesome training session. I felt really good on everything. Body is feeling MUCH better ... back to normal and feeling great. Pumped to train tomorrow!

A.
Every two minutes, for 20 minutes:
Power Clean & Split Jerk x 1 rep

Loads per set (by %) – 70, 70, 70, 75, 80, 85, 90, 90+, 90+, 90+

-205# for 3 sets, 225#, 245#, 255#, 265#, 275#, 285#, 300# (failed jerk), 300# (PR)

-300# was a 10# power clean PR ... hit that twice ... Jerk was a 5# PR. Really stoked for my jerk to finally be moving up and to finally get 300# overhead. The first attempt was my 10th rep ... just took a 4 minute break after the 20 minutes was up and got the last rep at 300# easy. Great stuff, really proud of this lift.

B.
Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3-RM push press.

 -185#, 205#, 225#, 240# (PR), 250# (PR). Felt amazing here. Haven't been push pressing much at all, but felt really strong and confident. Great stuff.

C.
Every 8 minutes, for 24 minutes (3 sets), for times:
Row 1000 Meters
10 Muscle-Ups
20 Push Press (175/115 lbs)

-7:30, 8:15, 9:30 ...  started the 3rd set at 17 minutes because I spilled over ... proceeded to gas out a ton on the last set ... but muscle-ups were consistent 7/3 each set. Not much in the shoulders after parts A and B. Was fun to push 175# for so many reps though. 

11/27/14

Today was an awesome session. Had a few different options I could do, definitely wanted to get the dead-lifts in from this week. I didn't want to do that really long/silly thing Invictus had planned. I'm back home at my old gym, it's my favorite crossfit gym on the planet. I have done the workout 'king kong' once, back here at my home gym in July 2012. Wanted to give it another crack now that I am much stronger. Set a huge PR on that today! Really great / fun time in the gym with old friends. I always feel at home here; pumped to eat all day and train tomorrow! 


A.Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55% (275#) 
*Set 2 – 6 reps @ 65% (325#) 
*Set 3 – 4 reps @ 75% (375#) 
*Set 4 – 2 reps @ 85% (425#) 
*Set 5 – 1 rep @ 90% (455#) 
*Set 6 – 1 rep @ 95% (475#) 
*Set 7 – 1 rep @ 101% (505#) PR 

-Was happy with the 505# ... maybe more there, but wanted to save some 'King Kong.' Happy to be able to confidently pull loads around 500#. Great stuff.

B.
'King Kong'
3 RFT:
1 Dead-lift (455#)
2 Muscle-ups
3 Squat Cleans (250#)
4 HSPU

-3:33. I was really happy to PR this workout. Last time I did this was 7/19/12 in a time of 7:13.  I felt much stronger and more confident today. Really fun workout, didn't have anyone to train with, but had a great group cheering me on. Awesome time.

C.
3 Sets:
GHD Sit-ups x 20 reps
DB Rows (95#) x 10 reps each arm @ 121 (2 second hold at top, 1 second up, 1 second down)
Rest as needed

-Complete.

11/26/14

Active Recovery; 35 minute aerobic hill run.

Flew out to Boise this morning for the holiday. Went for an amazing run around 4 pm in the Boise foothills. It was 50 degrees and sunny ... damn near perfect running weather. I miss running in the foothills so much. It is one of my favorite places on the planet. Such a great experience... I am so happy to be out of the city and breathe in some fresh mountain air.

On a very positive note, my body felt really great today... getting closer back to 'normal' after feeling off/tired in the gym the last few sessions (and like death last week). I felt fit the entire run and finished strong wanting to do more. I am excited to hit the gym tomorrow morning!

11/25/14

Today was a shittier training session ... hand stand walking sucks and didn't feel great on the snatching, had to cut out the heavier %s ... just felt shitty and called it like last week.

A.
Two sets , not for time, of:
Handstand Walk x 10-15 meters (scaled to shoulder taps on walls ... just couldn't stay up this morning)
Alternating Pistols with 24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds

-Keep getting worse at hand stand walking ... ? Body forgot how to do this I guess ... super frustrating.

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% (165#)  with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% (180#) with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80% (195#)


-Muscle Snatch: 135#, 155#, 175#, 185#, 195# (f), 195(f) ... felt weak here, 190# is my PR, missed 195# on both attempts.

-There were two sets at 85% (205#) ... but failed the high hang snatch both times and just fucking called it. Hate to do that, but sometimes you have to. Just felt slow and weak.

C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.

-135#, 145#, 155# (PR), 160# (f) - 3 reps, 160# (f) - 3 reps. Couldn't get 160# for 4 ... but 155# seated is a 4 rep PR and 160# seated is a 3 rep PR. Surprising how much more challenging this lift is while seated.

D.
Four sets of:
Bench Press x 10 reps
Rest as needed

-135#, 185#, 190#, 200# (f) - 8 reps.

E.
Three sets of:
Incline DB Bench Press (thumbs facing head) - 2 x 55# DB x 12 reps
Rest as needed

Three sets of:
Lying Tricep Extensions - 2 x 35# KB x 10 reps
Rest as needed

Three sets of:
Weighted Strict Stationary Dips - 26# x 5 reps
Rest as needed

-All reps completed on above movements, super sick tricep pump, much more fun than the lame gymnastics shit that I started the day with.

11/24/14

AM Workout (0500)

Today was a super solid training session ... body is back to feeling solid again. I felt really solid aerobically on the metcon, felt a little heavy on the C2Bs ... been eating more and not training, this is probably entirely mental. But still was able to get all the reps unbroken. Great training session, looking forward to training tomorrow.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (335#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (405#)
*Set 5 – 1 rep @ 95% (425#)

-Got all reps ... there was supposed to be a max effort set at 87% ... just cut it out though, back was blowing up hard, still feeling Saturday a lot.

B.
Three sets of:
Tall Jerks (135#) x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

-225# for 3 sets
-235# for 3 sets ... jerking felt really great today, solid stuff.

C.
Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

-1:50, 1:58, 2:05, 2:16 ... all sets unbroken, but started taking bigger breaks. Thrusters felt money, C2Bs felt a little sluggish, but refused to get off the bar. Also had a huge transition here ... so my times could have easily been 5-10 seconds after every time, still got a solid metabolic stimulus out of this though.

D.
Three sets of:
Weighted GHD Hip Extensions (45#) x 8 reps @ 2013
Rest as needed
Bat Wings (2 x 50# DB) x 5 reps @ 1515
Rest as needed

-Complete

E.
Three sets of:
Strict Fat Barbell Curls (75#) @ 131 (3 second descent) x 10 reps
Rest as needed
Cheat Hammer Curls (2 x 50#) x 10 reps
Rest as needed

-Complete, sick pump.

PM Workout (1330) 

Four sets of:
Row 1200m @ 105-110% (1:43-1:38 / 500m = 4:07-3:55 1200s) of PR 5k Pace
Rest 3 minutes

-Result:
1. 4:09
2. 4:09
3. 4:09
4. 4:11

-First one was the worst ... didn't feel great on any of these, but the first one cold was horrible. Maybe still getting over last week ... felt worse than I thought it would. Kept a 1:44 (one second off 105%) for 3 intervals, barely deviated on the last one ... I was a little disappointed, figured I could get closer to 110% ... but I guess this isn't bad considering that 1:44 is a 3:28 1000m pace ... Didn't feel great, but got it done.

11/23/14

Complete rest ... body is a little sore from yesterday ... nothing too crazy though. Wanted to take one more day of rest to get me ready for this next week. Looking forward to training 100% again.

11/22/14

Fuck I'm thankful to not be totally sick anymore...

Didn't feel 100% yet ... but had to get back to the gym, felt at least good enough to back in the gym, felt great once I got warm.

Today was a longer session ... kind of a bastardization of what I missed over the last few days, got in what I felt I needed to hit most (jerking / wanted to get the reps in the DL cycle / bench press / pull-ups / thrusters).

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean and Jerk x 1 rep @ 85% (255#)

-Complete, this is the best my CJ has felt in a very long time, specifically the jerk. All reps felt easy.

Rest 5 minutes then...

Every 2 minutes for 12 minutes (6 sets):
Behind the Neck Jerk x 1 rep @ 92-95% (275-285#)

-3 minutes @ 275# - got all these reps easy, felt very solid.
-3 minutes @ 285# - missed all the reps, just like last week ... really pissed me off, think this is more mental than anything. Fucking lame.

Rest 5 minutes then...

Every 2 minutes for 12 minutes (6 sets):
Snatch Grip Push-Press x 2 reps @ 225#

-Complete, felt okay, haven't been doing these enough lately.

B.
Every 4 minutes for 24 minutes (6 sets):
Dead-lift + Bench Press

*Set 1 - 8 reps @ 55% (275#) + Bench Press - 6 reps (185#)
*Set 2 - 6 reps @ 65% (325#) + Bench Press - 4 reps (205#)
*Set 3 - 4 reps @ 75% (375#) + Bench Press - 2 reps (215#)
*Set 4 - 2 reps @ 85% (425#) + Bench Press - 6 reps (195#)
*Set 5 - 2 reps @ 92% (460#) + Bench Press - 4 reps (215#)
*Set 6 - 2 reps @ 98% (490#) + Bench Press - 2 reps (225#)

Rest 5 minutes then...

*Set 7 - 2 reps @ 100% (500#) - was super stoked to pull 500# for a double. I was using it as my percentage for this cycle, old 1 RM was actually 490# ... this is pretty amazing. Considering the loading and reps for this week, there will probably be a 1 RM dead-lift next week, looking to pull 510# + for a single.

-Bench press ... weakest lift... same old story, was tough after all the jerking/pressing in part A. Also did not have a spotter, so couldn't really push it too much, glad I got the reps in though.

C.
EMOM 24 (8 sets):
Minute 1 - 5 Strict Weighted Pull-ups (35#)
Minute 2 - 5 Kipping Pull-ups
Minute 3 - 20 Double-unders + 10 Thrusters (95#)

-This was a variation of a metcon from this week, modified it a little bit, but got a solid session out of it. Was pretty tuckered out from all the lifting in parts A and B ... glad I got at least some conditioning in though.

11/21/14

Further complete rest. This is the first time I've taken 3 days off since getting back from Europe in August.

Today was the first day I didn't feel the need to nap though ... that has to be good. Took 3 naps on Monday / Tuesday / Wednesday and 2 on Thursday. Feeling better overall.

11/20/14

Further complete rest ... body is still fatigued, generally sick. Hoping to feel better tomorrow.

11/19/14

Complete rest ... slept 11 hours last night, which was much needed. Going to shift today's workout to tomorrow and see how my body feels.

11/18/14

Today was the worst training session I've had all year. Everything sucked, I felt weak, slow and generally like shit. I took 3 naps yesterday, was hoping that would help me recover, but apparently didn't do shit for me. Going to take tomorrow off and move that training session to Thursday. This was one of the worst training sessions of my life ... left me completely pissed off. I also have a million other fucked up shitty things going on in my life, probably exacerbating my poor performance.

A.
Two sets, not for time, of:
Handstand Walk x 10 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 50 reps

-Complete, I gate gymnastics

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% (185#) with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% (195#) with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85% (205#)

-Muscle Snatch: 165#, 175#, 175#, 185#, 190# (f) ... felt like shit ... 190# is my PR on this

-Hang Snatch and Snatch: there were supposed to be two mores sets at 90% (215#) ... but 205# felt so shitty I just stopped.

C.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest 2-3 minutes

Goal is to perform 5% more than was performed on November 4.

-115#, 125#, 135#, 145#, 150# ... I guess this is a PR? Never really done this lift much or gone for a 5 RM so it technically is?

D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

-2 rounds + 5 HSPU ... felt like complete shit.
-15 Rounds ... felt much better here.

11/17/14

Today was a rough morning. I felt really tired and generally weak. I've been feeling awesome in the gym lately, but this weekend I didn't eat or sleep enough, plus I might have added in a little too much extra volume last week. I've got a bunch of crazy law school shit going on here as the semester is wrapping up in a month. Just a storm of shit leading to a not so solid day of training. Not the best session and I didn't have as much intensity as I wanted to ... but glad I got the work in. Literally did not want to do the accessory stuff because I was so exhausted, but got it in (this feeling almost never happens to me). At least I was surrounded by my best friends and had fun with them. Looking forward to feeling better tomorrow.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (335#)
*Set 3 – 2 reps @ 80% (355#)
*Set 4 – 2 reps @ 85% (375#)
*Set 5 – 1 rep @ 90% (405#)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85% (375#)
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

-Only got 4 reps at 375# ... I think 375# is my 5 RM ... so grinding out 4 reps feeling like total shit isn't so bad I guess ...

B.
Three sets of:
Tall Jerks (135#)  x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)

Rest as needed
Increase by 2% on last weeks results.

-195# x 3 sets
-215# x 3 sets
-Was really trying to focus on speed / position / technique here. Felt really fast, trying to focus on getting lower in my split and getting the barbell behind me in a solid position.

C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups

-3 rounds + 4 Hang Squat Cleans ... probably could have gotten a few more reps, but was sharing rings ... was doing a little bit of waiting when I could have gotten reps. But still got a good workout out of this. Felt much better here than on A and B.

-2 rounds + 8 Ground to Overhead ... this was rough, C2B unbroken, fast singles on ground to overhead. Scorched my lungs ... was coughing for a good hour after this workout.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row (100#) x 8 reps each @ 2111
Rest as needed

-Complete ... was a struggle to get through ... was just crushed by the workout today. Moving over the PM rowing to tomorrow in hopes I feel better. Tomorrow is another day.

11/16/14

Complete rest. 

Considered aerobic restoration, but cut it out, have a lot of school stuff going on right now and the weather is quickly turning to shit in Chicago. 

Body is not sore with any serious DOMs, just a little tight in the hips / shoulders. 

Been having some really great training sessions this month / week and feel extremely fit, pumped to attack this week. 

11/15/14

Today was an awesome training session. I felt great on everything. I felt really strong on the back squats. I felt fit on the metcon, my goal was get to get through the round, I figured the workout was designed to basically test the ability to get through the work in 20 minutes. Nothing in the workout was specifically challenging / defeating for me, just moved through everything. If I had to say anything that taxed me the most it was the C2B PU ... but not bad and in comparison to how they used to tax me, they felt fucking amazing. Progress is being made and I feel fit, really happy with my training right now. Great day with great people, excited to rest up and attack the the week come Monday.

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep @ 90-92% (395-405#)

-Hit 405# for all reps ... felt really strong in here. Did 90% last week for 6 reps ... today was also supposed to be 6 minutes, but I was feeling great so hit it for 10. Probably could have gone for 20 with how great these were feeling! Anyway, glad I got this. It's great to be able to bang out 405# on the minute when basically from Summer 2012 to Fall of 2013 I was stuck at 400# and would always miss 405# when I attempted it. Great stuff.

B.
Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups

-1 Round + 25 wall-balls

-Wall-balls: unbroken
-DU: Missed a couple, but didn't lose much time here
-Box Jumps: unbroken, bounding
-T2B: 20/10/5/5
-C2B: 10/5/5/5/5
-Burpees: consistent pace, 'unbroken' (no breaks)
-Cleans: singles, some doubles/triples (had really bouncy plates, would have done all singles if I had less bouncy plates, was losing time on doing just singles, so switched to double/triples)
-Jerks: 10/5/5
-Snatches: singles at a consistent pace
-MU: 5/3/2 ... really happy with these, made so much progress on these over the years

-Wall-ball: 10/8/4/3 ... was fucking dying here, so much pain, but so happy to get to the second round

-I was really happy with the outcome of today / my effort. Definitely felt like an athlete toady executing my plan, great stuff. Super solid training, what it's all about.

C.
On a 22 minute clock:

Every 2 minutes for 10 minutes (5 sets):
Pause Bench Press (3 second pause on chest) x 1 rep @ 225#

-Complete, needed a little spot at the top on the 1st rep and the last rep, was happy with my effort though. Pause bench is ridiculously hard, glad I started incorporated it in.

Straight into...

Every 3 minutes for 12 minutes (4 sets):
Sling Shot Bench Press x 10 reps (185#)

-Got 10, 10, 9 (f), 9 (f) ... just couldn't lockout the last rep on the final sets. Was happy with my effort though, really felt these. Solid volume.

11/14/14

AM Workout (0500) 

Today was actually a decent training session, was definitely frustrated by the jerks though... just really pissed me off that its such a weakness and always has been. It is improving though, just want to be able to do more.

A.
Every two minutes, for 12 minutes (6 sets):
Behind the Neck Jerk x 1 @ 90-92% (270-280#)

-5 sets @ 275#
-1 set @ 285# (fail) - got under it, but couldn't stand it up, right elbow just gives out.

-Attempted 285# 4 more times, just couldn't  get it though. Pissed me off so fucking much. I'm not comfortable with jerking from behind, want this to improve ASAP.

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3 (see below for tempo explanation)
Rest 3 minutes
(This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

12, 10, 7 - Fun / different, felt strong.

C.
Complete as many rounds and reps as possible in 12 minutes of:
Airdyne 530 m (1/3 mile)
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
5 Muscle-Ups

-3 rounds. Spilled over into the 13 the minute on the last set of muscle-ups, but only a few seconds. But it was solid ... everything unbroken except HSPU which were: 6/4, 5/3/2, 3/3/2/1/1. MU / KBS felt really good.

D.
Five sets of:
Bent Over Barbell Rows x 5 reps
(go as heavy as you can)
Rest 60-90 seconds
Strict HSPU Lockouts (SHSPU to 2 ab-mats) x 15 reps
Rest 60-90 seconds
GHD Sit-Ups x 15 reps
Rest 60-90 seconds

-Complete, rows @ 205#, 225# x 2 sets

PM Workout (1700) 

Felt awesome this afternoon. I was really tired at work all day, was literally falling asleep at my desk, but once I got moving I felt really solid. My lungs feel better than they probably ever have. I was really happy I got all the reps on this workout, was a big effort.

EMOM 30 (10 sets):
Minute 1: 250m Row
Minute 2: 15 Cals Airdyne
Minute 3: 10 Burpee Box Jump Overs (24" box - big/soft box from regionals)

-Complete, got all the reps, lungs and burpees felt great.

11/13/14

Much needed complete rest. Body is ripped up. Slept 10 1/2 hours last night, it was very necessary.

Got some ART done on my lats/scapula/hips/glutes. It felt amazing.

11/12/14

Despite only sleeping 5 hours last night, today was a really great workout, been having amazing training sessions recently, but today was on another level. I felt extremely fit. I was definitely attacking the workout, not getting defeated by it. Great stuff. Love that feeling. Really stoked about the dead-lift PR too. It didn't feel too hard and this is my 5th workout in 3 days. Feelin' great, really happy with my fitness right now. Much needed complete rest / ART tomorrow. Stoked to rest and get after Friday / Saturday!

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% (255#)  of your 1-RM C&J

-Complete, these felt really good today.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (315#)
*Set 3 – 4 reps @ 70% (365#)
*Set 4 – 2 reps @ 80% (405#)
*Set 5 – 2 reps @ 90% (455#)

Rest 4 minutes then...

*Set 6 – 2 reps @ 95% (475#) - 2 RM PR

-This was supposed to be on the 2 minute, but I needed the extra rest to get the double at 475#. Really glad I got it in though. PRing a major lift during my 5th workout in 3 days = some legit fitness. I love deadlifting barbells.

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70% (365#)

-Complete

D.
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

-This was a HUGE improvement from last week. I felt aggressive and confident, it was a great feeling instead of getting my ass handed to me by the workout. So this week I got all the lunges, this was a big mental fight and I only missed 14 of the C2B Pull-ups. Great stuff, feelin' fit! 

Last week (only 8 rounds): 
-3 Full Rounds
-3 Rounds of 8 Strict C2B / 16 Lunges / All burpees + dubs
-3 Rounds of 6 Strict C2B / 16 Lunges / All burpees + dubs

This week (10 rounds): 
-5 Full Rounds
-1 Round of 8 Strict C2B / All Lunges / All burpees + dubs
-4 Rounds of 7 Strict C2B / All Lunges / All burpees + dubs

11/11/14

AM Workout (0500) 

Today was an awesome training session. Happy with the muscle snatch PR, hang snatching felt decent and the metcon felt amazing. I felt extremely fit. 185# feels really light now ... I love feeling fit! Pumped to train tomorrow!

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

-135#, 155#, 175#, 175#, 185# (PR tie), 190# (PR). Usually wouldn't do a PR tie attempt, but whatever it's a muscle snatch ... was happy to get 190# up, fun lifting.

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% (185#) with a 2-3 second pause in receiving position
*Sets 3-4 – 80% (195#) with a 2-3 second pause in receiving position
*Sets 5-6 – 85% (205#)
*Sets 7-8 – 90% (215#)

-Complete, there were a couple of these reps where I missed and would immediately get back on the bar and get the rep, just positioning stuff. Felt solid overall.

B.
Three Wise Men Tribute Workout

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)

-Did all of these with the 'elite' weight (185#):
-2 rounds + 1 hang snatch ... didn't miss any snatches until the very last rep, tried to get another rep with a few seconds on the clock and missed. I was really happy with how solid 185# hang snatches felt.
-2 rounds + 10 power cleans ... power cleans felt really light. Pull-up sets were 15/5 each time.
-2 rounds + 5 box jumps overs ... unbroken wall-balls, felt slow on jump overs, but happy with my lungs on this.

C.
Four sets of:
Seated Overhead Dumbbell Press (2 x 50 DB) x 8 reps @ 2011
Rest as needed
Weighted Chinese Planks (65# x 2 sets, 80# x 1 set) x 60 seconds
Rest as needed
Strict Pull-ups x 10 reps

-Complete, love the dumbbell pressing.

PM Workout (1600) 

For time, with a partner:
Airdyne - 1000 calories
(Partner's must alternate every 20 cals)

-Time: 38:40.

-This is basically 25 sets of 20 cals with 1:1 rest ... but I was definitely going faster than my training partner, so he was getting fucked over pretty hard on the rest and I was getting more than 1:1. But I got a really solid workout out of this. Lungs feel freaking amazing. Glad I got this in. Great stuff, pumped for tomorrow!

11/10/14

AM Workout (0500) 

Today was a super solid session. Really great training. My body felt really great. Love days like today... really fun morning with great people. Pumped to train tomorrow!

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (330#)
*Set 3 – 2 reps @ 80% (350#)
*Set 4 – 2 reps @ 85% (375#)
*Set 5 – 1 rep @ 90% (395#)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83% (365#)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% (320#) of your 1-RM

-Max set @ 83% (365#) = 8 reps ... this an 8 RM PR ... probably could have gotten a few more reps, felt strong, but my knees were coming in a bit. Proceeded to get the reps at 73% easily.

B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…

Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

-185# x 3 sets
-205# x 3 sets
-Was focusing on speed / position / technique. Didn't want to push the weight today.

C.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

-4:25, unbroken. Knew I could get this unbroken, stopped to chalk up a couple times before sets of muscle ups. Kind of regret chalking up. Sub 4 is probably possible, but I was happy with being able to do all the muscle-ups unbroken. Last year I couldn't have done that, so progress is being made. Really fun workout.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row (feet on a 24" box) x 8 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

-Complete.

PM Workout (1400) 

For time:
Row 5000m @ 85-90% (21:00 - 20:00) of last week’s pace (17:56 ... calculated % off of 18:00) 

-Finished at 19:54, just below 90% of pace last week. Tried to stay right around 2:00 for my 500s ... felt like I  barely broke a sweat in comparison to last week where I laying on the floor gasping with my entire body in pain. But glad I got this in, felt solid.

11/9/14

Active Recovery. 38 minute run; ~5 miles. Perfect weather, 38 degrees on a sunny morning, zero winds in Chicago. Had an awesome run through downtown and along Lake Michigan. Amazing run, really thankful to get outside and able to enjoy my fitness this way. Biceps are sore, all the unbroken bar MU / C2B pull-ups got me yesterday, glad I'm able to push those now that my bodyweight is down a little bit. Other than my biceps body feels really good. Very enjoyable and restorative morning, pumped to rip up tomorrow!

11/8/14

This morning was a great session. I only slept 5 hours last night and was a little tired before the workout started, but once I got moving everything felt really solid today.

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90% (395#)

-Complete, got all the reps solid. Awesome stuff. Was a little nervous right before this, but ended up feeling great, could have done more!

B.
Five rounds for time of:
5 Bar Muscle-Ups
5 Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Rest exactly 5 minutes, and then…

C.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)

-8:10. Unbroken. Being able to get the bar MU unbroken is big for me, was a big effort there. Squat cleans easily unbroken, little painful, but not impossible. Solid little metcon.

-20:09. This was a bitch. C2B unbroken, wall-balls were 10/10. Was trying to stay to 3 sets of 10 for the KBS, but there were some smaller sets in there. Just did what I could, this was a lot of swings. 30# ball is starting to feel more comfortable. Really solid session.

D.
On a 25:00 clock...

Every 2 minutes for 10 minutes (5 sets):
Tempo Pause Bench Press (2 second descent, 3 second hold on chest, as fast as possible up)
2 sets @ 185# x 3 reps
3 sets @ 205# x 2 reps

straight into...

Every 3 minutes for 15 minutes (5 sets):
Sling Shot Bench Press
1 set @ 205# x 5 reps
4 sets @ 225# x 5 reps

-Complete, super solid bench session. Pause bench was a bitch, great stuff. Shoulders were tight/sore from yesterday, but glad I got this in.

11/7/14

AM Workout (0500)

Today was a great training session. I felt decent on everything, much better after a rest day. Looking forward to whatever comes up tomorrow!

A.
Every two minutes, for 14 minutes (7 sets):
Behind Neck Jerk x 1 @ 90% (275#) of 1 RM Jerk

-Complete, missed a couple of these on the first try, but would go back and get them on the second attempt. Wasn't feel too fast this morning, but I haven't gone from behind the neck in a while. Was refreshing and fun to switch it up. Would love to incorporate more of these into my training.

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 3 second hold overhead
Rest 3 minutes

-11, 8, 9. Really fun / different. Liked the forced overhead hold.

C.
For time:
Row 500 Meters
10 Muscle-Ups
Airdyne 800 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Strict Stationary Dips

-12:20. Muscle ups unbroken, SHPUS 4/4/4/3/3/2, dips were a set of 10 and then a shit show. The set of dips took about 3 minutes, was just smoked by then. Really solid workout though.

D.
Three sets of:
Weighted GHD Hip Extensions (70#) x 8 reps @ 2013
Rest as needed
Bat Wings (2 x 50# DB) x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

-Complete.

PM Workout (1400) 

I was literally falling asleep at work at my desk... but once I got moving I felt great. Made up this workout on the spot, ended up being really solid. Lungs feel great, burps feel better than they have in years. Great workout, glad I got this work in, was really pushing the effort towards the end.

EMOM 30 (10 sets):
Minute 1: 250m Row
Minute 2: 15 Russian Kettlebell Swings (2 pood)
Minute 3: 15 Burpees

-Completed all reps, great stuff. Pumped for tomorrow.

11/6/14

Active Recovery. Super easy / restorative 40 minute run. Lots of wind, lots of stoplights in the city. Got about 30 minutes of continuous aerobic movement, then last 10 minutes were stoplights ... kind of lame, not the best run ever, but still enjoyed it. Body is definitely taxed from the last 4 days on. Looking forward to rippin it up tomorrow though. Missing the nice weather / running in the summer.

11/5/14

Today was a solid day of training ... didn't feel great, but put the work in. Kind of an average sesh, just tried to push it no matter how tired/sore I felt. VERY MUCH needed rest day tomorrow... can't wait to chill tomorrow and feel refreshed come Friday. This is my fourth day on training... and I could feel it.

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% (240-255#) of your 1-RM C&J

-Used 245# for all sets ... was just going by feel and didn't push the percentages today.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (315#)
*Set 3 – 4 reps @ 70% (365#)
*Set 4 – 2 reps @ 80% (415#)
*Set 5 – 1 rep @ 93% (465#)

-Complete ... 5th set was supposed to be a double at 450# ... kind of fucked that up ... put a little more weight on the bar and only got the single, didn't attempt the second rep because the first one was so heavy. These didn't feel great today, felt much better last week.

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75% (375#)

-Complete

D.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

-This was the first EMOM I've had to scaled (aside from that 9/3/14 workout that was written incorrectly and everyone on the Invictus blog scaled it).
-This is how I broke this up:
-3 Full Rounds
-3 Rounds of 8 Strict C2B / 16 Lunges / All burpees + dubs
-3 Rounds of 6 Strict C2B / 16 Lunges / All burpees + dubs

-I didn't feel great on anything today ... the pull at 465# felt really heavy ... just felt shitty starting the metcon. Pushed it as hard as I could. I'm not used to having to scale stuff, but those lunges and C2B got me bad. Happy that I tried to push it as hard as I could... much needed rest tomorrow. Excited to go hard on Friday and Saturday.

E.
3 Sets:
Reverse Hypers (140#) x 15 reps
Rest 2-3 minutes

-Complete, most weight I've ever done on these, felt solid though.

11/4/14

Today was a shitty training session. My shoulders are completely sore and I was just tired when I woke up this morning. Didn't want to go to the gym. I guess I should be happy I PRed my muscle snatch. But I was so fucking pissed about the hand stand walking ... I basically forgot how to do it and my shoulders are just so tight it was tough for me to get into any good positions ... Fucking hate that shit so much. Didn't want to be in the gym after that. Everything else was solid though. Whatever, tomorrow is another day.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

-MUs – 8/5/5/4
-HSW (in meters) – 5/10/5/0
-Toes to Bar – 22/16/13/15

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% (168-180#)
(pause in the receiving position for 2 full seconds before standing)

-Muscle Snatch: 135#, 155#, 175#, 185# (f), 185# (PR), 190 (f). Will take a 5# PR.

-All Hang snatches at 185# ... a little over the percentage, but was sharing a bar with someone and it was easier. Everything felt super solid, liked the pause in the bottom.

C.
Five sets of:
Unsupported Seated Strict Press x 6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

-95#, 115#, 135#, 135#, 145# x 4  (f)

-Missed the 5th rep on the last set, everything else felt pretty solid.

D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes

-SHPUS: 14 / 7
-Dips: 13 / 10
-SHPUS: 7 / 3
-Dips: 10 / 8

-Didn't feel great in here ... tied my PR on the first set of max strict HSPUs ... I guess that is good given all the shoulder volume we did today and how sore my shoulders are. Shit training session, hope I feel revitalized tomorrow.

11/3/14

AM Workout (0500) 

Today was a really solid training session. Nothing maximal, but hard work. Everything felt solid. Fun morning with great people.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (330#)
*Set 3 – 2 reps @ 80% (350#)
*Set 4 – 2 reps @ 85% (375#)
*Set 5 – 1 rep @ 90% (395#)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80% (350#)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% (315#) of your 1-RM

-Hit 8 reps for each of the sets (80% and 70%) ... probably had a little more there, have done 350# for 10 before, but I was a little fatigued from yesterday. Glad I at least got some of the volume in. Knees were coming in a bit after the 5th rep at 350# though... definitely feeling yesterday.

B.
Three sets of:
Tall Jerks x 3 reps (all sets at 95#)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (195#-225#)

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

-Used 205# for all reps, felt fast.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)

-3:40.
-Pull-ups were 30/15 with a planned break, these felt solid.
-Thrusters were 15/10/10/10. Wish I would have pushed these just a little harder.

D.
Three sets of:
Weighted GHD Hip Extensions (55#) x 8 reps @ 2013
Rest as needed
Bat Wings (2 x 50# DB) x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

-Complete

PM Workout (1330) 

5000m Row TT.

-17:56 PR (previous PR was 18:28 from 2010 or 11?).

-This is a big PR for me, I was hungry to dip under 18 minutes... lungs feel solid. This hurt like a bitch. Pumped for whatever comes up tomorrow!

11/2/14

Today was a super solid session. Took the MPRE yesterday, had to move yesterday's workout to today. Cut out the metcon that invictus programmed ... it was just a bit much for my body. Want to stay healed up and ready for this next cycle. Made a ton of progress over the last cycle, pumped about where my fitness is at right now.

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (370#)
*Set 5 – 2 reps @ 90% (390#)
*Set 6 – 1 rep @ 95% (415#)

Then rest four minutes...

*Set 7 - 1 rep @ 101% (440#) PR - 200 kg!!!

-I've wanted to hit a 200 kg back squat for a long time. I'm really proud of this lift, it has been years in the making!

B.
On a 20:00 clock:

Every two minutes, for 10 minutes (5 sets):
Pause Bench Press (3 second count at bottom) x 3 reps

-185#, 185#, 205#, 205#, 205#

straight into...

Every two minutes, for 10 minutes (5 sets):
Sling Shot Bench Press x 5 reps

-205#, 205#, 215#, 225#, 235# (f) - only got 2 reps on the last set, triceps were just done.

C.
For time:
660m Run
21 Strict Stationary Dips
21 Burpee Box Jump Overs (24")
660m Run
15 Strict Stationary Dips
15 Burpee Box Jump Overs (24")
660m Run
9 Strict Stationary Dips
9 Burpee Box Jump Overs (24")

-14:12 unbroken. Put this together on the spot, wanted to get in some running, was a sunny and beautiful day in Chicago. Also wanted to get in some strict dips, ended up being a nice finisher that didn't tax my body too much. I also think 21 unbroken strict dips is a PR for me? Pumped to train tomorrow!

11/1/14

Active Recovery. 35 minute easy/restorative run, unknown distance. I took the MPRE in some suburb of Chicago ... like ~40 minutes outside the city. Got out there early and got in a run to chill me out before the exam. Nice run through suburban America.