1/31/15

This morning was a fun day of training. Had a great workout, was really fun. I didn't remember my scores from last year and didn't look them up until after the workout ... but I improved on every part of the workout (if even only by a few reps) ... was really fun, body felt great.

A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (32/24  kg)
20 Hand-Release Push-Ups

-Results:
 A) 6 PC + 3 MU (39 reps) - last year: (30 reps) 
B) 6 Rounds + 3 Snatch (111 reps) - last year: (108 reps) 
C) 10 thrusters + 5 burpees (55 reps) - last year (53 reps)
 D) 2 rounds + 10 HR Push-up  - (110 reps) - no score from last year

1/30/15

AM Workout (0500) 

This morning was a pretty solid training session. Felt crappy on the split jerk and bench press ... but everything else felt pretty good. Tuesday left my shoulders/triceps wrecked ... not 100% recovered yet.

A.
Every minute, on the minute, for as many minutes as possible…
Split Jerk x 1
*Minute 1 – 245/155 lbs
*Minute 2 – 255/165 lbs
*Minute 3 – 265/175 lbs
*Minute 4 – 275/185 lbs
*Minute 5 – 285/195 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

-Got 285# ... failed 295#. Didn't feel great.

B.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

-4:58 ... unbroken muscle-ups ... had to break up 20/15/10 sets of S2O. (6:47 last year).

C.
Every 3 minutes, for 21 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% (320#)
*Set 2 – 4 reps @ 80% (370#)
*Set 3 – 2 reps @ 88% (405#)
*Set 4 – 1 rep @ 95% (435#)
*Set 5 – 2 reps @ 88% (405#)
*Set 6 – 4 reps @ 85% (390#)
*Set 7 – 6 reps @ 75% (345#)

-These were supposed to be every 2 minutes ... but these were some stout numbers, so went every 3 minutes.

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

-11 rounds ... felt very easy in comparison to the regular metcons we have been doing. (11 +5 last year ... was going about as fast as I can go ...?)

E.
Bench Press
3 sets of 5 reps @ 75% (195#)
3 sets of 4 reps @ 80% (205#)
Rest 2-3 minutes between sets

-Complete. Didn't feel great after the push-ups, but wanted to get some reps in on the bench.

PM Workout (1800) 

Felt great this afternoon, got some cardio stuff in. Was a great feeling to feel so solid in the afternoon after a full day. Looked like this:

On a 40:00 Minute Clock...

For max Calories:

5 Minutes of Airdyne @ 100%

5 minutes easy

4 Minutes of Airdyne @ 100%

4 minutes easy

3 Minutes of Airdyne @ 100%

3 minutes easy

2 Minutes of Airdyne @ 100%

2 minutes easy

1 Minute of Airdyne @ 100%

1 minute easy

at 30:00... 

EMOM:

Burpees x 10 

-Complete ... didn't calculate out the air dyne calories, just went for effort. Got all the burpees in about 23-29 seconds, was just trying to keep a consistent efficient pace. They were a little tough after the air dyne with only that one minute of rest. Overall fun second session of the day at home.

1/29/15

Complete rest.

Got some ART on my hips/lower back/glutes and got some dry needling on my left lower back. Felt awesome.

1/28/15

I felt like complete shit today. I felt slow, heavy and generally not fit. Worst session I've had in weeks.

A.
Deadlift
*Set 1 – 10 reps @ 50% (275#) of 1-RM
*Set 2 – 10 reps @ 60% (315#)
*Set 3 – 8 reps @ 75% (385#)
*Set 4 – 6 reps @ 85% (455#)
*Set 5 – 4 reps @ 90% (485#)
Rest 2-3 minutes between sets.

-Complete. Felt heavier than usual, but got all the reps.

B.
B1.
Two rounds for time of:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups

Rest 5 minutes, and then…

B2.
Two rounds for time of:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups

Rest 5 Minutes, and then…

B3.
For time:
75 Kettlebell Swings (32/24 kg)
50 Wall Ball Shots (30/20 lbs)
25 Chest-to-Bar Pull-Ups

-6:36, 5:22, 11:09 ... this was the worst metcon I've done in so long. I just felt like shit, I couldn't get much out of this. C2B pull-ups were horrible.

C.
Three sets, not for time, of:
Bent-Over Barbell Row (225#) x 8 reps
Rest 60 seconds
Weighted Strict Supinated-Grip Pull-Ups (53#) x 4 reps
Rest 60 seconds
Reverse Hypers (108#) x 12 reps
Rest 60 seconds

-Complete

1/27/15

I felt much better this morning than yesterday. I had a very solid training session. I was kind of dreading this workout while looking at it on paper ... but once I got moving on it I felt surprisingly fit.  Leg is doing much better / body feels better generally, but didn't squat at all today because it is still slightly painful.

A.
Three sets, not for time, of:
Tempo Unbroken Strict Muscle-Ups x 3
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
L-Sit x 30 seconds

-Complete, strict muscle-ups with the tempo were tough.

B.
Every two minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep @ 90-95% (220-235#)

-Used 92% (225#) for all reps. Felt solid.

C.

C1.
For times (against a running clock):
Airdyne .6 Mile
10 Power Snatches (155/105 lbs)
20 Toes to Bar

When the clock reaches 8:00, complete the following…

C2.
Airdyne .6 Mile
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 16:00, complete the following…

C3.
Airdyne .6 Mile
20 Toes to Bar
30/20 Strict Handstand Push-Ups

When the clock reaches 24:00, complete the following…

C4.
Airdyne .6 Mile
25 Burpees Over the Erg
50 Ring Dips

-3:03
-7:00
-DNF - 23 SHPU at 23:59
-8:13

-First part was easy, shoulder to overhead / HSPU / ring-dips were all very tough ... but overall happy with my performance / effort. Great day of training.

1/26/15

Today was not a good training session. I felt pretty crappy, but got all the work in that I planned out. I can't squat with my leg infection, so modified stuff a bit. I don't need to get better at squatting, so I wasn't too bummed about this. But I fucking hate missing / modifying workouts.

A.
Every two minutes, for 10 minutes (5 sets):
10 Strict Pull-ups

-Complete, 3 sets unbroken, 2 sets of 7/3.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean x 1 @ 88% (275#) of 1 RM Power Clean (315#)

-Complete ... didn't feel great.

C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by % of 1 RM Power Clean (315#)):
*Set 1 – 70% (225#)
*Set 2 – 75% (235#)
*Set 3 – 80% (250#)
*Set 4 – 85% (265#) (f)

-Only got 4 reps at 265# ...  missed the last rep. 265# for 4 is a 4 RM PR TNG power clean though ... felt shitty.

D.
Every 4 minutes for 12 minutes (3 sets):
10 Hang Power Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups
20 Calories on Airdyne

-1:45 (unbroken)
-2:20 (10/5 pull-ups)
-2:35 (5/5/5 pull-ups)

-This really got my grip. Was very tough on the forearms after all the above pulling in parts A-C. Solid day of work in retrospect ... but I didn't feel great. Looking forward to being back to full health soon.

1/25/15

Further complete rest.

I was going to do Saturday's programming today ... but I have a very bad infection in a cut in my leg. Decided to give my body complete rest ... I'm in no shape to train right now.

1/24/15

Complete rest. Body is ripped up a lot. Shifting today's workout to tomorrow.

1/23/15

Today was an okay day of training. I didn't feel great, but got all the work done. Was great to workout later in the day with my girlfriend and one of my training partners though.

A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

-135#, 185#, 225#, 245#, 255# ... called it there ... 255# felt heavier than it should have ... triceps are wrecked from yesterday's second session.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (295#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – Max Reps @ 85% (385#)
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

-4 reps at 385# (85%) ... felt tough ... as many reps as last week.

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders

-3 rounds + 1 SHPU. Fried my shoulders really hard, was a very tough 6 minutes.

D.
Every two minutes, for 10 minutes (5 sets):
10 Burpees
1 Legless Rope Climb (15') - no jumping up rope, start climb from floor

-Complete, not too challenging.

E.
3 Rounds, not for time:
Nose-to-Wall Handstand x :40 seconds
Dragon Flags x 8 reps
Reverse Snow Angels x 12 reps (2 seconds up, 2 seconds down)
Rest as needed

-Complete, fun additional stuff, handstand is feeling better than ever.

1/22/15

AM Workout (0500) 

Today was a really solid training session. I actually felt worse on dead-lift than I have the last two weeks, but PRed regardless. I think I have a little more there, maybe will PR my 1 RM again soon. Overall a solid morning in the gym. The metcon today was really hard, but really fun, glad I was able to push it and have fun with it.

A.
Deadlift
*Set 1 – 10 reps @ 275#
*Set 2 – 10 reps @ 325#
*Set 3 – 10 reps @ 385#
*Set 4 – 5 reps @ 425#
*Set 5 – 3 reps @ 475#
*Set 6 - 1 rep @ 495#
*Set 7 - 1 rep @ 515# (PR)
*Set 8 - 1 rep @ 535# (failed ... bar barely moved)
*Set 9 - 1 rep @ 525# (PR)
Rest 2-3 minutes between sets.

-515# felt very easy, the jump to 535# was a bit overly optimistic. But glad I went back and nailed 525# for a 20# PR. In my mind I have more there, looking forward to another opportunity to PR soon.

B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

-11:23 ... really challenging, but fun workout. I was happy with this time, big effort.

C.
Rest until relatively well-recovered, and then…

Three sets for max calories:
90 seconds of Airdyne
Rest 3 minutes

-47, 44, 45

D.
Three sets, not for time, of:
Reverse Hypers x 15 reps (88#)
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds

-Complete

PM Workout (1830) 

A.
Every 4 minutes for 20 minutes (5 sets):
750m Row @ PR 5k pace (~1:47 / 500m)

-2:39, 2:40, 2:42, 2:43, 2:42 ... all sets complete around PR 5k pace (1:47 / 500m) ... felt solid.

B.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 1 x 95% (245#)
*Set 8 - 2 x 85% (225#)
*Set 9 - 2 x 85% (225#)
*Set 10 - 5 x 80% (205#)
*Set 11 - 5 x 80% (205#)
Rest 2-3 minutes between sets

-Complete, didn't feel great, but was some solid volume.

C.
Overhead DB Tricep Extensions
5 Sets of 10 Reps @ 70# DB
Rest 2 minutes between sets

-Complete.

1/21/15

Active Recovery.

1.5 mile super easy run.

~30 minutes of ART on hips/glutes/traps

1.5 mile super easy run.

1/20/15

This morning was a very solid training session. I'm a little beat up / don't feel amazing, but I got all the work in and put out a big effort this morning. Strict muscle-ups were fun!

A.
For time:
30 Strict Muscle-ups

-9:55 ... missed only 1 rep (first attempt at 27th rep) ... was happy with my pacing / effort. 28 singles and then one double to finish it off under 10 minutes.

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85% (205#)

-Complete ... missed the 7th rep, caught it with bent arms, was stupid, but added a rep on the 13 minute just to complete them all.

C.
For times:

C1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 20:00, complete the following…

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)


-Last year's times in parenthesis
-3:04 (3:09)
-3:47 (4:12)
-7:10 (7:30)
-3:42 (4:02)

-I was happy with my improvement here ... especially because I didn't feel great and this is my third day on in a row. Was expecting a little bit more improvement, but will take it given how my body feels.

D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Weighted Strict Stationary Dips (53#) x 8 reps
Minute 2 – 12 GHD Sit-Ups

-Complete. Felt solid here.

1/19/15

I was really happy to be able to sleep 10 hours last night because today is a holiday. Got in the gym later at about 11 AM after a very relaxing morning. I felt surprisingly great in the gym today, yesterday didn't affect me much. Looking forward to ripping it up tomorrow!

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90% (335# - 355#)
Strict Handstand Push-Ups to 1" Deficit x 4 reps
Make the deficit challenging, but I still want you completing the four reps each of the six sets.

-3 sets at 335#, 3 sets at 355# ... felt really solid on front squat. HSPU were challenging, 4 sets unbroken and then two sets of 3/1.

B.
Every minute, on the minute, for 12 minutes:
Hang Power Clean + Jerk @ 80% (245#)

-Complete. Felt okay here.

C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps

-:38, :38, :32 ... this was way tougher than I thought it was going to be. Last year my times were :58, :38, :30 ... so  I guess it is good that I have improved my ability to move 185# .. even if it left me gassed as hell for the next few sets.

D.
Six sets for times of:
40 Double-Unders
20 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

-1:34, 1:35, 2:03, 2:02, 2:13, 2:25 = total time of 11:52 ... this was much more difficult than I thought it would be. Had to break up the wall-balls, unbroken C2B every set though.

1/18/15

Today was the first competition I've done since September. It was a male/female competition that I did with my girlfriend. I had a great time, I really liked 3 of the 4 workouts and really enjoyed the day. Also, the competition didn't really beat up my body much, so I was happy I was able to train hard the following day. My goal going into this competition was to make it to the finals (top 6 of 39 teams). We achieved this goal and I was really proud of us for our efforts today, with an overall finish of 4th place. Also, I handstand walked in a competition for the first time ever today ... not my favorite thing in the world, but was able to at least do it, even if very poorly. Anyway, the day went like this: 

Event 1 (0900) 

6 Rounds for Time (partners alternating movements):
10 HSPU
10 T2B
10 Box-Jumps overs (24/20")

-11th place in this event ... had a few no reps between both of us on these HSPU ... but overall was happy with both of our efforts. This was a really dumb workout, the separation from first place to 20th was on a matter of seconds which came down to no-reps and just strictness regarding HSPUs and feet touching the walls at the top of reps ... lots of differences in strictness of the judging here. But 11th wasn't too bad.

Event 2 (1100) 

For time (can break up reps anyway):
50 Calorie Row
50 Thrusters (115/85#)
50 C2B Pull-ups
50 Snatches (115/85#)
15 Rope Climbs

-3rd place in this event. Was a very fun chipper, I felt fit on pretty much everything, was really happy with my effort and my partner's effort. The snatches were by far the toughest part, I was just gassed out hard. This was a great test of fitness and was just plain fun.

Event 3 (1330) 

5 Minute Clock:
Max Power Clean + Hang Squat Clean + Jerk

-4th place in this event ... Opened up at 275#, then hit 295# fairly easily ... missed the hang clean on 305#. I wasn't able to secure a solid hook grip for the hang clean and it came out of my hands. This was a really frustrating / stupid mistake. I was happy with my effort though, 295# is a pretty solid number for the third event of the day. This is a PR for this complex. 295# was a tie (with one of my training partners) for the biggest male lift of the day.

Event 4 (1545) 

For time:
45' Overhead Walking Lunge (45/25# plate) - both partners
35 Dead-lifts (315#)*
20 Muscle-ups
50 Wall-balls (20#)
40 Overhead Squats (135#)
30 Burpees onto plate
45' Handstand Walk - both partners

-This workout was the final event, only the top 6 teams went into this event. We were sitting in 4th of 39 teams going into the final. We took 4th in this event for a finish at 4th place. We were supposed to alternate the reps every 5 for everything, but my partner was injured and couldn't deadlift. So mid-workout I talked to the judges and we took a DNF for the event, but I did the 30 dead-lifts (my judge miscounted and I did 35 deadlifts at 315# myself in about 2 minutes). Other than the dead-lifts, we did everything prescribed in the standards of the workout and finished it in 4th place. Obviously if my partner wasn't injured we could have placed better, but it is what it is. Overall I had an awesome day with some of my favorite people; what crossfit is all about! 

1/17/15

Complete rest.

1/16/15

Little sore from yesterday and was a bit tired getting up, but once I got moving I felt pretty decent. Got all the work in, now tapering down for Sunday.

A.
Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

-255# ... failed 265# ... should have had it, just barely missed the lockout, was stupid on my part.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (315#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – 4-6 reps @ 85% (385#)

-4 reps at 85% ... back is really tight from dead-lifts, didn't push it. 1 rep more than last week though!

C.
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:
Airdyne 1600m

Rest until the running clock hits 12:00, and then repeat all of the above.


-Round 1 – 2 rounds + 1 hang squat clean, 2:59
-Round 2 – 2 rounds + 4 Shoulder-to-Overhead, 2:52

-This was really solid conditioning ... very painful.

D.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45 seconds
Trap-3 Raises x 8 reps each arm @ 2111
Dragon Flags x 6 reps @ 3111

-Complete. Dragon Flags were fun/different. Today was also the best nose-to-wall handstands have ever felt ... felt very comfortable with my nose all the way to the wall and in a solid position.

1/15/15

Had a super solid training session this morning. The best I've had in a while. I felt very fit today and was happy with my progress on stuff. Great day in the gym with great people.

A.
Deadlift
*Set 1 – 10 reps (275#)
*Set 2 – 10 reps (325#)
*Set 3 – 10 reps (385#)
*Set 4 – 8 reps (425#)
*Set 5 – 6 reps (475#)
*Set 7 - 5 reps  (495#) - 5 RM PR
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

-8:01 ... felt solid here, maybe could have pushed it a little harder, but was surprised by my time on this. Goal was under 10, but bodyweight stuff felt good and didn't gas me out much.

C.
Rest 6 minutes after B then...

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders

-1:31, 1:30, 1:38, 1:39 ... DU unbroken, felt solid, good training.

D.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 8 x 80% (205#)
*Set 8 - 8 x 80% (205#)
Rest 2-3 minutes between sets

-Complete, felt great here.

E.
Overhead Dumbbell Tricep Extension
15, 10, 10, 7 (f), 15
Rest as needed

-50#, 80#, 90#, 90# (failed, only got 7 of 10 reps), 50#

F.
Reverse Hypers - 3 sets of 15 reps @ 66#
Rest as needed

-Complete.

1/14/15

Complete rest.

1/13/15

This morning was a really solid training session. Was a little slow to get warmed up, but once I started moving. I felt great on everything.

A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60 seconds
Rest as needed
L-Sit x 30
Rest as needed

-Complete

B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80% (185#-195#)

-6 sets at 185#, 6 sets at 195# ... felt solid here.

C.
Ten sets for times of:
40m Shuttle Sprint
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

-1:10, 1:15, 1:19, 1:15, 1:20, 1:17, 1:30, 1:30, 1:38, 1:27 ... HUGE improvement over last year, this felt much easier and I felt much faster on everything.

-Last year: (1:24, 1:48, 2:10, 2:16, 2:08, 2:19, 2:28, 2:17, 2:28, 2:14)


D.
Three sets of:
Barbell Rows (205#) x 5 reps
Rest as needed
Strict Muscle-ups x 3 reps
(pause one second at the bottom, and two seconds at the top)
Rest as needed

-Complete

1/12/15

AM Workout (0500) 

Today was a solid training session. I was happy the HSPU went better than last week. Although I was totally gassed out for the jerks ... really embarrassing to miss reps at such a light weight. Other than that this morning was a great day in the gym. Really busy/crazy week with law school right now, glad I got this stuff in.

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 83% (325#)
Strict Handstand Push-Ups x 5 reps

-Complete, barely got all the reps. 7 sets of HSPU unbroken, then 3/2, 3/2, 2/1/1/1 for last set. Went to complete failure here, but happy at least that these are progressing.

B.
Every 3 minutes for 15 minutes (five sets of):
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85% (245-260#)

-Used 255# for all reps ... missed 3 of the 5 jerks ... embarrassing but shoulders were completely fried from 50 strict HSPU in 15 minutes.

C.
Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.

-9,7,7 ... fun training.

D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

-Complete, all sets easily unbroken. C2B pull-ups felt the best they have in a while.

PM Workout (1730) 

Felt okay this afternoon ... long day at school. Felt much better once I got moving though, really glad I was able to sneak this in.

4 Sets (6000m continuously):
Row 500m @ 80% (~1:59)
Row 250m @ 85% (~1:49)
Row 250m @ 90% (~1:39)
Row 500m very easy (~2:45)

-25:39 for the 6000m. Went entirely off feel, just got some breathing in, nothing maximal, but good training. This is a lot different than what I've been doing lately on the rower, was cool to switch it up.

1/11/15

Complete rest.

1/10/15

Really early training session for a Saturday ... got in the gym at 5 am ... was rough to get started, was very tired. Once I got moving I felt really solid though. Did this workout a year ago and was happy with my improvement over last year. Have a crazy schedule this week and then a competition on Sunday, we will see if I can fit all the work in or not.

A.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Rest 5 minutes, and then…

B.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

Rest 5 minutes, and then…

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders

-:33, :36, :38, 1:03, 1:22 (last year - :36, :37, :1:17, 1:25, 1:34.) 

-1:06, 1:08, 1:08, 1:09, 1:15 (last year - : 1:10, 1:12, 1:11, 1:17, 1:17.) 

-3 Rounds plus 10 pull-ups (last year: - 3 rounds + 10 front squats). 

1/9/15

Today was a very solid training session. I felt very well rested and really pushed it. Part D crushed me ... those thrusters were just awful. Happy with my effort today though, looking forward to training tomorrow!

A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

-275# ... failed 285# ... 275# is a PR tie ... rested about 3 minutes and tried for 285# and stilled couldn't get it, shoulders just fried.

B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

-2:13 (1:35 row), 2:17 (1:39 row) ... this felt really solid ... remember doing similar workouts to this last year and them being much harder. Happy with progress on my shoulder-to-overhead.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (315#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – 3 reps @ 85% (385#)
All percentages based off of best successful 1-RM established on December 8, 2014 (460#).

-Complete, felt okay other than back blowing up from the dead-lifts Wednesday.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

-7:18 ... unbroken muscle-ups, but had to break up the thrusters from the set of 18 ... gassed me out so hard. Straight pain. Was doing this alone, wish I had someone else to train with today!

E.
Four sets for Max Calories of:
3 Minutes of Airdyne
2 Minutes Rest 

-73, 69, 67, 67 ... ouch. Glad I snuck this in though! Recovered well from part D in about 10 minutes. 

1/8/15

Much needed complete rest. Slept a lot last night and took a two hour nap today ... looking forward to training tomorrow!

1/7/15

Only slept 5 hours last night ... then caught another 2 hours of terrible sleep on a plane. Got back to Chicago and wasn't feeling great, but once I got warm I felt really solid. This was a great day of training, really glad I got it in and I'm back in Chicago.

A.
Deadlift
*Set 1 – 10 reps @ 255#
*Set 2 – 10 reps @ 315#
*Set 3 – 10 reps @ 365#
*Set 4 – 8 reps @ 405#
*Set 5 – 6 reps @ 455#
*Set 6 - 6 reps @ 475# (PR)
Rest 2-3 minutes between sets.

-There were some percentages written out ... but was feeling solid so I went for the big PR ... felt awesome, really stoked about increasing my dead-lift this last year.

B.
For time:
25 Wall Ball Shots (20 lb)
Row 500m
20 Wall Ball Shots
Row 500m
15 Wall Ball Shots
Row 500m
10 Wall Ball Shots

-8:02, unbroken.

Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

-6:03 ... missed a couple double unders, KB were 3 unbroken, 1 9/6, unbroken. Felt pretty good here.

D.
Three sets, not for time, of:
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions (45#) x 10 reps @ 2012
Rest 45 seconds

-Complete.

1/6/15

AM Workout (0700) 

Felt really great this morning, got the work in earlier than I have over this vacation. Had basically the entire gym to myself. Much better day than yesterday.

A.
Three sets, not for time, of:
Push-ups x 10 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps

-Complete, solid warm-up.

B.
Every minute, on the minute, for 12 minutes:
Power Snatch with 3 second hold at top x 1 rep @ 75% (185#)

-Complete ... these were supposed to be full snatches, but powered it ... only have my zero drop invo8s ... felt solid though.

C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips

-2:15, 2:30, 2:30, 2:40, 2:35, 2:49 ... gassed out the the ring dips on the last set ... but was otherwise consistent with sets of 5/5/5 with 5-8 seconds rest between each set of dips ... rowing felt great, felt fast/light on the burpees as well.

D.
Three sets, not for time, of:
Face Down Chinese Plank x 60 seconds
Rest as needed
Reverse Snow Angels x 10 reps
(perform these slow and controlled)
Rest as needed

-Complete. Fun / different / solid cool-down.

PM Workout (1630) 

Got in the gym in the afternoon, felt really solid during this second session. Rowing and benching is feeling great.

A.
Every 9 minutes for 27 minutes (3 sets):
Row 1600m

-5:44, 5:45, 5:48 ... was happy with effort / consistency here ... was about 80% effort, lungs felt really solid.

B.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 10 x 75% (195#)
*Set 8 - 10 x 75% (195#)
*Set 9 - 6 x 80% (205#)
*Set 10 - 6 x 80% (205#)
Rest 2-3 minutes between sets

-Complete, no missed reps, no spotter. Great stuff, really fun training, feeling strong on the bench lately.

C.
Various Direct Bicep Training:
EZ Bar Curl (105#) - 8 sets x 8 reps @ 90 seconds rest
Seated Dumbbell Curl - 4 sets  x 8 reps @ 60 seconds rest
Seated Dumbbell Hammer Curl - 4 sets x 8 reps @ 60 seconds rest
Some direct forearm stuff to finish it off

-Fun stuff, giant pump, was good to just mess around and push it hard on these exercises.

1/5/15

Was happy with everything up until part D ... felt like shit and didn't improve my score from the Open last year ... an entire year of fucking training for fucking nothing. I feel like a complete failure and that I fucking hate crossfit.

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% (295-315#)
Strict Handstand Push-Ups x 5 reps

-Used 80% (315#) for all the reps, got those easy.
-As written the workout was supposed to be 6 SHSPU ... scaled to 5 and got all the reps ... but the last 3 sets were every 2 minutes instead of every 90 ... so finished right about 14 minutes ... was still happy with 40 SHPSU and 16 Front Squats at 315# in 14 minutes.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

-225#, 275# x sets, 280# (PR) - all reps on all sets touch and go, felt strong here.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% (200#) of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

-12,10,10,9 @ 200# - felt really good here. Fun stuff.

D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.


-Got second set of 14 reps of OHS ... last year got that set plus 11 C2B ... goal was to get into the set of 16. Just fucking sucked, felt like shit from the start. Makes me fucking hate this shit. It seems to never improve the amount of effort I put in ... I just keep getting stronger and staying shitty at actual crossfit stuff ... fuck it, tomorrow is another day.

1/4/15

Complete rest ... body feels great, looking forward to training tomorrow!

1/3/15

I was a little tired when I woke up this morning, but ended up having a super solid workout. I felt great on everything.

A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.

-:15, :14, :14, :16, :23 ... slowed a little at 225# ... but all sets unbroken. 8 reps TnG PR power clean. Everything else felt extremely light and fast.

B.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups

-2:44, 2:50, 2:55, 3:02, 3:05 ... very consistent here. C2B pull-ups were rough, but really pushed it and got all the sets unbroken. Happy with my effort / progress here.

C.
Overhead DB Tricep Extensions - 15,10,8,8,8

-45#, 70#, 85# x 3 sets

-Went on to do: Tricep Extensions, Close Grip Push-ups, Band pull-down work, Bench Dips ... just a bunch of old school tricep stuff, was really fun and got a huge pump. Took about 30 minutes total, don't really remember the reps, most of the sets were just max effort with 1-2 minutes rest between.

1/2/15

AM Workout (1100) 

Today was the best I've felt in the gym in a while. Nothing maximal today, just some really solid training. Muscle-ups felt much better than they did on Monday.

A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.

-9-6-6-5-5 = 31 muscle-ups

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Power Snatch + Power Snatch @ 75% (185#) of 1-RM Snatch

-Complete, all reps really easy, felt very light.

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% (225#-245#)
Work on perfect footwork and mechanics.

-235# for all reps (78%) ... was a bit challenging, but jerk is feeling much better lately.

D.
Every 3 minute for 9 minutes (3 sets):
-Max Unbroken Reps of Strict HSPU

-12, 10, 9 - these didn't feel great after all the jerking ... only rested about 3 minutes between C and D ... doors on the gym were closing, so didn't have time to do the metcon that was planned, so just got in the strict HSPUs because they are my biggest weakness.

PM Workout (1830) 

Worked out with my sister at a really awesome local gym this afternoon. Had the gym to ourselves so I wrote up some conditioning on the spot. Was a really fun workout with lots of short sprints, really gassed me out. I felt great on everything aside from burpees ... but there were 80 burpees in this workout. Fun afternoon, looking forward to getting after it tomorrow morning!

On a running clock...

A.
For time:
30-20-10
GHD Sit-ups
HR Push-ups

At 10:00...

B.
5 RFT:
7 Dead-lift (225#)
7 Burpees-over-bar
7 Toes-to-bar

At 20:00...

C.
21-15-9
Kettlebell Swings (70#)
Burpees

At 30:00...

D.
3 RFT:
500m Row
20 Wall-ball
10 Pull-ups

-4:50
-5:05
-5:25
-10:22

-Part A was easy, unbroken
-Part B became hard on the 4th round, specifically the burpees, lost some time there but everything unbroken with slow burpees.
-Part C was unbroken KBS and even slower burpees than part B.
-Part D was fun, unbroken, had huge transitions between stations, but felt really solid.

1/1/15

Active Recovery.

10,000m Row.

-41:45 ... kept 2:05 pace with a 20 SPM from start to finish ... conversational pace. Stretched for 10 minutes afterward. Felt good to get some aerobic movement in. Looking forward to training tomorrow.