2/27/15

Complete rest.

Body some body work / ART on low back and glutes. Made the pain a lot less.

2/25/15

I felt really good today. This was definitely a big confidence booster. My back is feeling MUCH better, barely hurt at all today and I was able to go 100%, which made me really happy.

It has been a very good year of training. Whatever happens this season is just icing on the cake, because it has been a great year with a lot of hard work and effort, a lot of PRs and progress and most importantly, fun with my best friends. Which is what it's all about.

A.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

-29 KBS
-11 S2O
-8:44

Rest until fully recovered then...

D.
EMOM 10:
5 Strict Pull-ups

-Complete, haven't done any pull-ups since Friday and wanted to sneak in some movement here.

E.
3 Sets:
10-15 Shoulder-touches (against wall)
Ret as needed

-Complete, getting way better at these. Was able to actually do full shoulder touches today.

2/24/15

I was happy to see a lower volume / de-load day after the terrible session yesterday, definitely took some of the pressure off. I didn't really feel great, but got all the work in. My back is still hurting, it is much better than yesterday, but had to sub in snatch push-press instead of snatch. Also had to skip the snatch pulls. Not too upset about this ... was good to get some activity in and get the blood moving.

A.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Kipping Handstand Push-Ups
Rest 3 minutes

-1:45, 2:00, 2:10.
-HSPU unbroken, 10/5, 10/4/1
-Felt slow/heavy/generally not happy to be doing this doing. Was early, cold as fuck and just not what I wanted to be doing at 5 AM.

B.
Every minute, on the minute, for 10 minutes:
Snatch Grip Push-Press x 2 reps @ 78% (205#) of 1-RM Snatch Push-Press (265#)

Straight into...

C.
Every 2 minutes for 10 minutes (5 sets):
Snatch Grip Push-Jerk
Build over course of sets

-All reps on B complete
-Push-Jerks went 225#, 245#, 245#, 255#, 255# ... lockouts on the last two sets were sketchy, probably wouldn't have counted in a competition. Reps up to 245# felt really solid though. I should be way better at this movement.

D.
Three sets of:
Reverse Hypers (132#) x 15 reps
Rest 60 seconds
Strict Ring Dips x 15 reps @ 10X1
Rest 60 seconds

-Complete.

2/23/15

Today was a terrible session. I didn't perform well on anything. I just did one shitty thing to the next and never did anything worthwhile. My back feels horrible and this session made it even worse. Hope tomorrow I feel better. Days like today make me want to not do crossfit anymore. I have a lot of external stress in my life outside of crossfit and doing really shitty at something I try 100% at is a fucking horrible feeling.

A.
Back Squat
*Set 1 – 4 reps @ 70% (320#)
*Set 2 – 3 reps @ 80% (365#)
*Set 3 – 2 reps @ 85% (390#)
*Set 4 – 1 rep @ 90% (415#)
*Set 5 – 1 rep @ 95% (435#)
*Set 6 – 1 rep @ 101% (465#) - FAILED
Rest 2 minutes between sets.

-I should have gotten the rep at 465#. I was about 80% finished with the rep and just bailed out. I feel like a fucking pussy. I couldn't perform when it counted. I should have gotten that attempt and I didn't. I fucking hate not being better.

B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

-225#, 235#, 245#, 255#, 265#, 275#, 285#, 295#, 305#, 315#, 325#(f), no attempt on 12th minute.
-Didn't feel all that great here, back was blowing up and felt slow on the pull. I guess it is good that I can clean 315# any given day, even at my worst.

C.
CrossFit Games Open Event 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

-33 rounds (68 reps). PR for this workout is 34 rounds, from about 1 year ago. I can't believe I didn't perform better than a year ago. This was completely frustrating. Fucking shitty day.

2/22/15

Complete rest.

Definitely feel like my body needs rest.

2/21/15

This morning was very good conditioning. I felt solid on everything. Bar MU were a little slow, but they are a silly movement, don't hit them too often. Happy with how much my muscle-ups have improved. Looking forward to resting the rest of today and tomorrow and hitting it hard next week.

A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
4 Bar Muscle-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT A1 through A4.

-Results:

38 reps (3 + 2) / 28 reps
22 reps (2 rd + 6) / 16 reps
48 reps (4 rds) ) / 48 reps
76 reps (3 rds + 4) / 73 reps

Last year: 
MU/DL – 26 reps (2 + 2)/15 reps (1 + 3)
PC/C2B – 36 reps (3 + 0)/24 reps (2 + 0)
FS/T2B – 40 reps (3 + 4)/40 reps (3 + 4)
PS/DU – 72 reps (3 + 0)/72 reps (3 + 0)

2/20/15

Active Rest Day.

So today quickly turned into an active recovery day based off of feel. There was more volume / barbell stuff programmed, but I cut it out. I started warming up and just felt like complete crap. I had zero energy and my body is definitely not recovered from the extremely high volume / intensity on Wednesday. I've been doing this long enough to know when to just call it and let my body rest. This is frustrating; I love training and love pushing it, but just had to call it and dial everything back. Hoping to feel better for a real training session tomorrow. This bastardized session looked like this:

A.
Behind the Neck Jerk (% off 1 RM Jerk)
*Set 1 – 55% (165#)
*Set 2 – 65% (195#)
*Set 3 – 75% (225#)
*Set 4 – 80% (245#)
*Set 5 – 85% (265#)
*Set 6 – 90% (275#)
*Set 7 – 95% (295#) - fail
*Set 8 – 101-105%  - didn't attempt
Rest as needed

-Felt like shit here, shoulders are just extremely sore from Wednesday (90 OH Lunges at 155#). Literally nothing there, no reason to even train this today.

B.
Every minute, on the minute, for 6 minutes:
10 Unbroken Butterfly Chest-to-Bar Pull-Ups

-Complete, just skill work, these felt okay.

C.
Easy 2000m Row

-Rolled over 2000m at about 7:45 ... just went really easy and got the blood moving.

Tomorrow is another day.

2/19/15

Much needed complete rest. Body is smoked.

2/18/15

AM Workout (0500) 

This morning was a VERY good session. I really enjoyed it. I felt fit and confident the entire workout. Really happy with my work capacity right now, felt fit today, I fucking love that feeling.

A.
2014 Regionals Event #6
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row
Time Cap: 21 Minutes

-21:31 (19 cals into final row) ... solid effort. The second set of BJO was some painful stuff, only reach that kind of pain rarely, was fun though.

-Initial Row and BJO were at a consistent pace (row ~1300 cal pace)
-Deadlifts were 10/10/10/10/5/5 for both sets @ 5-10 seconds rest
-Wall-balls were 20/10/10/10 and 10/10/10/10/10 @ 5 seconds rest
-Dips were 10 sets of 5 @ 5-10 seconds rest ... lost time here, but got through them.
-Tried to push the second set of BJO ... but I was pretty wrecked at this point, got through them.
-Once I got back to the rower I just went crazy for about :50 seconds... was pulling a 2000+ cal pace.

B.
Three sets, not for time, of:
Reverse Hypers (132#) x 15 reps
Rest as needed
Face-Down Chinese Plank x 60 seconds
Rest as needed
Barbell Hip Thrusts (180#) x 10 reps
Rest as needed
Reverse Snow Angles x 15 reps
Rest as needed

-Complete.

PM Workout (1830) 

Had a very good second session. I was surprised by how good I felt on everything. Lungs felt great. Overhead lunges at 155# always suck ... 90 reps was intimidating, but once I got rolling I felt surprisingly good on them. They've gotten a lot better this year.

3 Rounds for Time:
1500m Row
30 Overhead Stationary Lunges (155#)
15 GHD Sit-ups

-32:32 ... tough effort ... broke up lunges into 3-4 sets each time, GHD's unbroken, consistent rowing. Great workout, body feels good. Looking forward to a rest day tomorrow and to hit it hard this weekend.

2/17/15

Today was a decent day of training. I kind of fucked up my wrist, I hope it is nothing serious given the Open is next week.

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 15 reps
(work on rhythm and movement efficiency)
L-Seated Rope Climb x 1 ascents
V-Ups x 20 reps
(perform as quickly as possible)

-Complete.

B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.

-185#, 195#, 205#, 215#, 225# (PR), 235# (failed hang snatch) ... went on to attempt the 235# hang snatch 3 times, failed all attempts, would have been a PR, but I'm not as comfortable with the hang, just wasn't there today.

C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Strict Handstand Push-Ups
50 Double-Unders

-Finished Round of 6 + 2 muscle-ups into the set of 7
-2 Rounds + 5 SHPU

E.
Every 2 Minutes for 10 minutes (5 sets):
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#)

Straight into... 

Every Minute on the Minute for 5 minutes (5 sets):
Bench Press x 3 reps @ 75% (195#) 

-All reps complete ... didn't feel great after all the above work, but wanted to get some reps in on the bench this week. 

F.
5 Sets:
Shoulder Touches Against Wall x 10 reps 
Rest as needed 

-Felt much better on these than last week, still wasn't doing full touches, but was getting off the ground much more with my hands. Looking forward to actually being able to do these. 

2/16/15

AM Workout (0500) 

This morning was a very solid training session. Glad to power clean and front squat heavy, this felt good. 14.2 is one of my worst workouts ever ... so to PR this workout by 33 reps was great. Was nervous to start this workout because it always fucks me over ... but felt good and pushed it today. I was stoked to finally make it to the round of 16. I didn't even really push it once I got there ... that is my regret today; I was just so happy to have finished 14 I kind of lost my killer instinct because my goal was achieved. I will definitely do this workout again and continue to until I get 200+ reps. Great day of training ... feeling strong and fit.

A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Clean
Build over the course of the six sets to your heaviest possible load.

-235#, 255#, 275#, 295#, 315# (power clean PR tie ... PR for complex), 320# (failed power clean hard).

B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80% (325#)

-Tough, but felt better/more manageable than last week.

C.
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.

-174 reps (14 pull-ups into the first set of 16 pull-ups) ... PR of 33 reps ... the 3 times I've done this workout I always get stuck in the round of 14. So to make it to that next round was a big accomplishment for me. Happy I improved my score, still hungry to improve this workout / C2B pull-ups generally though. Looking forward to hitting it hard tomorrow!

PM Workout (1330) 

Every 8 minutes, for 32 minutes (4 sets):
Row 1600m 

-Result:
1. 5:51 
2. 5:51
3. 5:53
4. 5:54

-Goal was to hit 1:49/500m pace (5:50) consistently. Was a little deviation ... but overall happy with my consistent effort ... went about 85% on all sets, lung feel really good. Very good PM session.

2/15/15

Complete Rest. Had an extremely relaxing weekend. It was amazing. Ready to attack the week.

2/14/15

Today was a very good training session. I felt very good on everything. Sometimes I forget how great it feels to just do a WOD without totally fatiguing the body through heavy weightlifting first ... Everything felt solid today, was able to push it on everything, really great training. Feeling pretty fit! Excited to rest up and hit it hard this next week. Today was a much needed confidence booster after yesterday.

A.
Three sets for times of:
12 Ring Dips
12 Alternating Pistols with 24/16 kg Kettlebell
30 Double-Unders
6 Strict Handstand Push-Ups
Rest 3:00 minutes

-1:40, 1:54, 1:40 ... felt okay here ... never really do weighted pistols, but got through them.

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (135/95 lbs)
10 Toes to Bar
15 Box Jump-Overs (24″/20″)

Rest 8 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Back Squats (135/95 lbs)
10 Burpees Over the Barbell

-7 rounds + 10 BJO (235 reps)
-3 rounds + 6 S2O (96 reps)

-Felt really solid on both these metcons ... kept moving and was feeling fit/confident throughout the workouts. Great stuff, fun training, really good day in the gym.

2/13/15

This morning was a pretty bad training session. In retrospect, it was pretty good. But I just want to do better and improve ... and that just didn't happen on the last part. I felt like I had zero energy in the gas tank.  I think the 5 workouts in 3 days was a bit too much given I've reduced my caloric intake. Hoping to feel better tomorrow.

A.
Every two minutes, for 16 minutes (8 sets):
Behind the Neck Jerk x 1
*Set 1 – 55% (165#) of 1 RM Jerk
*Set 2 – 65% (205#)
*Set 3 – 80% (255#)
*Set 4 -8 – 90% (275#)

-Complete, this felt very solid today. Was tempted to push the %s ... but wanted to get solid reps. Felt confident on every rep. This was by far the best part of the workout today.

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80% (365#)
*Set 2 – 3 reps @ 85% (390#)
*Set 3 – 1 rep @ 90% (415#)
*Set 4 – 5 reps @ 80% (365#)
*Set 5 – 3 reps @ 85% (390#)
*Set 6 – 1 rep @ 95% (435#)
Remember that these percentages should be based off of your 1-RM back squat from December 8.

-Complete, no misses ... but was damn close. Felt very weak on these today, was a huge fight for these reps.

C.
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

-7:12 ... this is an improvement of 6 seconds over 1/9/15 ... was really looking to improve my time on this a lot more. My back was blowing up from the back squats ... couldn't get in a good position at all for the thrusters ... was very toes-ey and generally uncomfortable. Really unhappy with my performance here ... but I felt like shit and just tried to push it the best I could. Tomorrow is another day.

2/12/15

Much needed complete rest.

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

2/11/15

AM Workout (0500)

Today was a very good training session. I felt good on everything, was happier with a lower volume session after yesterday. Looking forward to a day of rest and to hit it hard on Friday/Saturday.

A.
Deadlift
*Set 1 – 10 reps @ 55% (275#) of 1-RM
*Set 2 – 10 reps @ 65% (340#)
*Set 3 – 6 reps @ 75% (390#)
*Set 4 – 8 reps @ 80% (420#)
*Set 5 – 6 reps @ 85% (445#)
*Set 6 – 2 reps @ 95% (495#)
Rest 2-3 minutes between sets.

-The 6th set was supposed to be 4 reps ... but failed hard on the third rep. 95% for a double is still a good effort though ... not too upset about this given it's my third day of training in a row and the big clean PR on Monday.

B.
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

-7:57. Tough workout ... 30# wall-ball really got me. C2B pull-ups felt solid though.

C.
Two sets, not for time, of:
Bent-Over Barbell Row (185#) x 8 reps @ 2111
Rest 60 seconds
Weighted Strict Supinated-Grip C2B Pull-Ups (35#) x 5 reps
Rest 60 seconds
Reverse-Hypers (110#) x 15 reps
Rest 60 seconds

-Complete.

D.
5 sets of:
10 Shoulder-taps (more of shifting weight from hand-to-hand ... can't really do full shoulder taps).
Rest as needed

2 sets of:
Side-to-side wall walks... ~20 steps
Rest as needed

-Complete ... glad I got some movement in on my hands.

PM Workout (1800) 

Didn't feel good at all in the PM ... was tired and generally not excited to workout ... but got in the volume. Nothing too crazy, lungs feel good ... this mostly just burnt my quads to death.

On a 24:00 Clock (6 sets):
Airdyne @ 100% for 2 minutes
Airdyne @ 50% for 2 minutes

-Didn't calculate cals or distance ... just went off feel for intensity. Tomorrow's rest day was definitely earned ... looking forward to it.

2/10/15

This morning was a very solid training session. I was tired when I woke up and didn't really want to train... but once I got warmed up I felt very good on everything. Great session in the gym.

A.
Four sets of:
3-Position Snatch @ 80% (195#)
(high hang, mid-thigh, below the knee)
Rest as needed

-Got all the sets unbroken, no dropping the bar. Snatching felt really good today.

B.
For time:
21 Muscle-Ups
15 Snatches (165/110 lbs)
9 Strict Handstand Push-Ups
TIME CAP: 9 Minutes

-6:30 ... finished muscle-ups in 2:20 (12/4/3/2) ... finished snatches at 4:50 ... the 9 SHSPU took me 1:40 though ... was happy with everything up until the HSPU. Big effort, felt solid.

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

-I basically treated this as an EMOM ... trying to get about 225m row / 5 SHSPU / 20 Box-Jump-Overs / 12-15 Ring Dips. Basically got those numbers the entire time. Very solid training.

D.
Three sets of:
Single-Arm DB Row (100#) x 8 reps each arm @ 2111
Rest as needed
GHD Sit-Ups x 15 reps
Rest as needed

-Complete.

2/9/15

AM Workout (0500) 

This morning was an amazing training session. I felt great on everything and gave out a big effort. This was nothing but very hard work from start to finish. Really happy to PR my clean and the front squatting. Was very tough. The first metcon went very well, was happy with my performance. The second metcon was really rough ... wish I could have pushed it a little harder ... but C2B pull-ups and thrusters wreck me. I think taking the vacation to Florida last week reinvigorated both myself and my girlfriend. We both set PRs today and pushed it hard. Today was a great day, what it's all about, hard work with your best friends!

A.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.

-235#, 255#, 275#, 295#, 315# (3 RM PR). These felt solid today, had a big push from a new training partner. Really happy to push it outside of my comfort zone.

B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75% (305#)

-Complete, got all the reps, this was insane. Massive effort here ... left me completely wrecked.

C.
For time:
3 Unbroken Power Cleans (225/145 lbs)
3 Bar-Facing Burpees
6 Unbroken Power Cleans (205/135 lbs)
6 Bar-Facing Burpees
9 Unbroken Power Cleans (185/125 lbs)
9 Bar-Facing Burpees
12 Unbroken Power Cleans (135/95 lbs)
12 Bar-Facing Burpees
Athletes must change their own weights. You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. If the loading is too heavy for you to perform safely, scale the loads to weights that make sense for you.

-4:25 ... felt really good here, big effort, happy with my performance on this workout.

Rest until fully recovered, and then…

D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

-8:45. 3:30 row ... 10 sets of 5 @ 5 seconds rest for the pull-ups ... 6/9/7/8 on the thrusters. I was just all over the place on the thrusters ... I totally fell apart and was just redlining. I pushed the pull-ups pretty hard, didn't leave anything for the thrusters. This was a total bitch after parts A, B and C. Very good training though.

PM Workout (1400) 

Every 6 minutes for 30 minutes (5 sets):
Row 1000m

-Result:
1. 3:35
2. 3:36
3. 3:37
4. 3:36
5. 3:23

-Was trying to keep a consistent pace around my PR 5k split (~1:45-49) ... maintained this on the first four, then opened up on that last one. Was literally falling asleep at my desk while working before doing this on my lunch break ... but once I got moving I felt pretty good. This wasn't anything all out, but I'm glad I got some volume in today.

2/8/15

Complete rest.

2/7/15

Today was a great training session. I felt very solid, despite traveling back to Chicago today and training at about 4:45 pm instead of in the morning. I was really happy with my effort/pacing/strategy on the workout today and was very happy with my improvement. The score I got today would have put me at 15th in the North Central region last year (up from 44th). I did this workout alone with my girlfriend, she also PRed the workout. I was happy with both our efforts given we were just doing this alone and after a little higher volume training session yesterday / we just went on vacation and had all kinds of weird food. Overall a great day in the gym, very fun and enjoyable workout! My body feels great and I'm looking forward to hitting it hard this week.

A.
Warm-up as if you are approaching an Open event and you MUST perform at your absolute peak. It is important to understand what your routine will be – how you will get your body and mind prepared to give your full effort.

B.
CrossFit Games Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

-1 round + 29 calories (229 reps). Improved from 217 last year. Paced everything very well ... don't have my exact splits, but I got to the rings about 45 seconds faster than last year (around 9:20). Also I didn't do any singles on the rings (last year all singles); this year was 4/3/3/3/3/2/2. Big effort, great workout.

Rest until fully recovered, and then…

C.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – Weighted GHD Hip Extension (55#) x 8 reps @ 2012
Minute 2 – Strict Chest-to-bar Pull-ups x 8 reps
Minute 3 – GHD Sit-Ups x 15 reps

-Complete

D.
AMRAP 20 Minutes, at moderate intensity:
250m row
Handstand Walk x 15 meters
Airdyne 800m
Bench Press (185#) x 10 reps

-3 rounds, didn't push anything here, more of an aerobic skill session. Used a lot of time here on the handstand walk ... definitely need the practice. Wanted to get in some bench press reps as well. Glad I got this in, was fun.

2/6/15

Had a really fun workout with my girlfriend today. Shoulders overall kind of felt like crap. Running at the end was really fun though. Last day in Florida and I was glad to get some running in the sun.

A.
Every minute, on the minute, for as many minutes as possible…
Thruster + Push Press
*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.

- 245#, missed the push press at 255#.


B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70% (315#)
*Set 2 – 4 reps @ 80% (370#)
*Set 3 – 2 reps @ 85% (390#)
*Set 4 – 1 rep @ 90% (415#)
*Set 4 – 1 rep @ 90% (415#)
*Set 5 – 1 rep @ 90% (415#)

- Complete, only have my nanos so I didn't feel great. But, it was the heaviest I have ever squatted in nanos. Was supposed to go heavier for the last single, but didn't given I didn't have my belt or weightlifting shoes.

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Kipping Handstand Push-Ups

Rest exactly 2 minutes, and then…

D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

- 2 + 6 HSPU (I finished the round after the clock)
- 3 + 1 Burpee Box Jump

E.
16 x 200m sprints alternating with a partner (8 sets each)

-Complete (11:37).

2/5/15

Complete rest.

2/4/15

Today was kind of a rough training session. My body isn't very sore, but I'm generally just pretty tired / beat up. Dead-lift felt surprisingly heavy and I didn't feel particularly great during the metcon. Looking forward to a day off from training to recover. Overall had a really fun time with my girlfriend. We're still in Florida and I'm still really enjoying the warm weather.

A.
Deadlift
*Set 1 – 10 reps @ 55% (315#)
*Set 2 – 10 reps @ 65% (345#)
*Set 3 – 8 reps @ 75% (405#)
*Set 4 – 6 reps @ 80% (425#)
*Set 5 – 6 reps @ 85% (445#)
Rest 2-3 minutes between sets.

-Got all these reps, was supposed to be a set of 4 at 475# (90%) ... but I just cut it out, was just feeling too tired on this movement today.

B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

-1 round + 30 burpees. This is a 1 rep PR ... but considering how beat up I feel I'm happy with this. This has been a tough 3 days of training and my body is generally shot. I could get a lot more reps if recovered. This is always a fun workout!

C.
Three sets, not for time, of:
Bent-Over Barbell Row (165#) x 5 reps @ 222
Rest 60 seconds
Weighted Strict Pull-ups Pull-Ups (25#) x 5 reps
Rest 60 seconds
Glute-Ham Raises x 5 reps
Rest 60 seconds

-Complete.

2/3/15

Today was a pretty decent workout. Didn't feel great on the heavy lifting, but felt really solid on the metcon... HSPU felt like shit per usual. I am down in Florida and got to workout in amazing weather. Was a really fun session with my girlfriend. Really happy to be out of the shit weather in Chicago and enjoying myself.

A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 4 reps

-Complete, 15/12 unbroken sets of HSPU.

B.
Every two minutes, for 20 minutes (10 sets):
Power Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

-Worked up to 231# for the sets at 95% ... missed the 9th and 10th rep at 242#. PR Power Snatch is 235# ... just couldn't stick with 242# today, felt like crap in my shoulders. No PR ... frustrating, but sometimes it just isn't there.

C.
C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Run 800m
135/95 lb Power Snatch x Max Reps

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

C2.
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Run 800m
Toes to Bar x Max Reps

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

C3.
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Run 800m
Strict Handstand Push-Ups x Max Reps

Rest 5 minutes, and then when the clock hits 30:00, perform the following...

C4.
For time:
Run 800m with a 40# sand-bag

-21 (2:50)
-39 (3:00)
-8 (3:20)
-4:02.

-Snatching and T2B felt solid ... HSPU felt like shit. Was great to get outside and enjoy the sun with my shirt off. First time working out in nice weather in SO LONG. Was a really fun workout.

D.
Four sets of:
Snatch High-Pulls (205#) x 5 reps
Rest as needed
Tempo Ring Dips x 8 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

-Complete.

2/2/15

AM Workout (0500) 

This morning was a very solid training session. I felt great on pretty much everything. Part D sucked ... overhead lunges and C2B pull-ups are two very bad movements for me, but I tried to push it the best I could. Tough, but very good training session. Glad my body felt so great.

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+% (370#)+

-375#, 395# (PR), 405# (PR), 375#, 375#

-Felt very solid here ... been wanting 405# for a very long time, stoked to be able to move that much weight on front squat.

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

-Started at 185# ... worked through 275# (90%) for the last two reps ... failed the final jerk though.

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

-6:29 ... singles until 115# ... then 4 sets of 5, most painful part was the last 20 reps, happy with my effort here, couldn't have gone much faster.

D.
For time:
Airdyne .6 Mile
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
80 Double-Unders

-10:49 ... only positive out of this was the unbroken double-udders. OHL were 10/10 and 7/7/6. C2B were 10 and 6 sets of 5. Rough ... big effort though.

E.
Every minute on the minute for 8 minutes:
5 Unbroken Strict Supinated Grip C2B Pull-ups

-Complete.

PM Workout (1330) 

Every 4 minutes, for 32 minutes (8 sets), for times:
Row 500 Meters
Note times for each set.

-Result:
1. 1:38.4
2. 1:39.1
3. 1:39.0
4. 1:39.1
5. 1:38.1
6. 1:40.1
7. 1:40.8
8. 1:42.2

-Didn't feel great this afternoon ... but snuck this in on my lunch break. The first few were really rough, but once I got warm it wasn't as bad. Glad I got this work in. Was happy with my consistency even with not feeling totally great.

2/1/15

Complete rest. Slept almost 11 hours last night. Body feels much better today than yesterday. Looking forward to training tomorrow!