9/30/15

Today was a pretty decent training session. My back was pretty tight from all the wall-balls yesterday... but once I stretched it out it felt pretty good. Today is a pretty sad day, as one of the best training partners I've ever had moved out of Chicago today. It won't be the same at this gym without him. Anyway, today I had to kind of cram everything in a shorter time-frame, so barely took any rest between the different lifts/workouts. But overall it was a good session, despite working out alone.

A.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks

-185#, 205# x 2 sets, 225# x 3 sets ... this was tough... wasn't feeling very strong at all on this, but tried to push it. The last couple sets were a REALLY big effort.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
(Building)

-195# x 2 sets, 200# x 3 sets ... felt okay here, wanted to build up more, but was tough after part A. Also was training in a gym by myself, so didn't want to push the bench numbers too much.

C.
Rowing “Helen”
Three rounds for time of:
Row 500 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

-10:14 ... this was tough on the grip, the 500m rows take a bit longer than the 400m runs of a typical 'Helen'. Overall got a good push out of this, not too taxing, which was good.

D.
Two sets of:
Reverse Hypers (90#) x 12 reps
Rest as needed
Strict HSPU x 6 reps
Rest as needed

straight into...

Two sets of:
GHD Sit-ups x 15 reps
Rest as needed
Alternating Standing KB Strict Press (2 x 53#) x 10 reps
Rest as needed

straight into...

Two sets of:
GHR x 6 reps
Rest as needed
Push-ups x 20 reps
Rest as needed

-Complete. Went through this at a continuous consistence pace, glad to get all these posterior chain movements in.

Meals for the Day: 

0500 (pre-workout) - BCAAs / 1 Scoop Pre-workout

0720 (post-workout) - Egg Protein (20g P)

0830 - Veal Chorizo, 3 Eggs, 4 oz Sweet Potato, Apple Sauce

1030 - Buffalo Jerky, 1 Serving Almond Butter, 1 Pear

1230 - Buffalo Burger, 3 Eggs, Salad with Mixed Veggies and Paleo Friendly Dressing

1500 - Pomegranate Seeds, 1/4 Cup Macadamia Nuts

1730 - Buffalo Jerky, Lara Bar, Raspberries

1900 - Pulled Pork, Pineapple, Sweet Potato Fries, Green Beans, Sauerkraut, Apple Sauce

9/29/15

Today was a shorter session. I got a lot of mobility in, which was good. Yesterday was pretty taxing on me, so I was fine doing an abridged workout today.

A.
On a 30:00 clock:

Every 2 minutes for 20 minutes (10 sets) of:
Power Clean x 2 reps (Touch-and-Go)

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Power Clean x 1 rep

-Doubles: 225# x 3 sets, 245# x 3 sets, 255# x 3 sets, 265# x 1 set
-Singles: 275# x 3 sets, 280# x1, 285# (f) x 1

B.
Heavy 'Karen'
For time:
150 Wall-balls (30#)

-9:41 ... went 15/15 then 12 sets of 10. This was brutal ... tried to go as hard as possible, but that 30# ball is a bitch.

Meals for the Day 

0430 (pre-workout) - BCAA / 1 scoop Pre-workout

0730 (post-workout) - 2 Eggs, Meatloaf, Peas, Cauliflower Mash, Apple Sauce

1030 - Buffalo Jerky, 1/3 Cup Cashews, Apple Sauce

1230 - Veal Chorizo / Egg Skillet, Mixed Veggies

1530 - 3 Eggs, Olives, Kale Chips

1930 - Shredded Pork, Salad with Mixed Veggies and Paleo Friendly Dressing, Pineapple, Fried Plantains

9/28/15

Today was a pretty high volume session. The lifting took a lot out of me. But overall this was a good workout... a little rough on my joint with all the reps.

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.

Followed by…

Six sets of:
Snatch-Grip Deadlift + Snatch from 2″ Below the Knee + Snatch
Build over the course of the six sets

-Sotts Press = 45#, 65#, 85#
-Push-Press + OHS = 135#, 165#, 175#
-Snatches = 165# x 3, 185# x 2, 195# ... this was the first full snatching (i.e. depth to full squat) that I've done in probably 6-7 months. It felt okay... obviously not great, but was good to get some reps in without pain.

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
Goal is to use last week’s top weight for all three sets.

-175#, 185# (f) - 8 reps, 185# (f) - 8 reps .. tough.

C.
Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds

-Dont remember the exact reps, usually 3-5 for HSPU, 8-12 for PU/Dips and 65-75 for double-unders. This was good work, not too taxing, but was really good to get strict stuff done.

Meals of the Day: 

0430 (pre-workout) BCAAs / 1 scoop pre-workout

0700 (post-workout) - Skillet, containing: Eggs, Veal, Sweet Potato, Tomato, Peppers; Apple Sauce, Blueberries

0830 - Green Tea

0930 - Meat Loaf, Peas, Cauliflower Mash

1130 - Buffalo Jerky

1530 - 3 Eggs, 4 oz Sweet Potato, Veal Chorizo, 1 Pear, 1 Lara Bar

2000 - Burger, Pico De Gallo, 1/2 Avocado

9/27/15

Active Recovery. 7 Mile conversation/active recovery pace with my girlfriend.

-63 minutes (~9 minute pace) ... great run, but super muggy out. Was a good run overall, didn't push the pace, just moved and enjoy it. I felt pretty light on feet and good aerobically.

Meals for the Day

0700 (pre-active recovery) - BCAAs

0845 (post-active recovery) - 1/2 Pear, 1/2 Banana, BCAAs

0930 - Eggs, 2 Slices Turkey Bacon, Potatoes, Gava Kambucha Drink

1130 - Buffalo Jerky, 1 Serving Almond Butter

1300 - Buffalo Burger, Egg, Fennel Salad with Guacamole and Pico de Gallo, 1/2 Banana, 1 Apple

1600 - Buffalo Jerky, 1 Serving Almond Butter, Apple

1930 - Meatloaf, Peas, Cauliflower Mash

9/26/15

Today was a great workout. Just put something together on the spot and got right into it. I wanted to snatch, didn't get any reps on snatch this week. Also, haven't done pistols in a few weeks/months? but they felt great. I wanted to get some running in, as the weather has been great. It was a really good longer workout. I got a lot out of it. Fun Saturday morning in the gym.

AMRAP 35 Minutes:

330m Run
1 Round of:
5 C2B PU
6 Pistols (alternating)
5 Box Jump Overs (24/20")
1 Snatch (185/125#)

*Rounds increase after every 330m Run

-Finished 5th Round + 1 Round of the 6th set + 5 C2B PU.

Meals for the Day: 

0700 (pre-workout) BCAAs

0845 (post-workout) - 2 Rx Bars

1200 - Beef Jerky, Chicken, Pineapple, 1/3 Cup Cashews

1400 - Beef Jerky, Rx Bar

1600 - Burger (small amount of cheese), 1 Slice Bacon, Sweet Potato Fries

2000 - Strawberry, Blueberry, Pineapple, Mango, Chia Seeds, Coconut Milk (blended into a shake)

9/25/15

Today was a pretty solid workout. Nothing too crazy... but tried to go as hard as possible on each part of the workout.

A.
Every 90 seconds for 15 minutes (10 sets) of:
Power Clean and Split-Jerk x 1 Rep (building)

-225#, 225#, 245#, 245#, 265#, 265#, 275# x 4 sets ... failed one of the jerks out front. Overall happy to be hitting around 275# on the 90 second.

B.
For time:
50 Squat Cleans (135#)
-Every minute on the minute: 4 burpees

-6:49 ... this was a tough workout. Went 10/8/7/6/7/6/6 for the cleans ... big effort, might have been able to push a little harder, but overall happy with my effort.

C.
EMOM 12:
-Odd: Close Grip Bench Press (135#) x 10 reps
-Even: Strict C2B PU x 8 reps

-I ended up missing a lot of reps here... towards the second half it was more like 6-8 bench press and 4-6 pull-ups ... just made this up on the spot to get some upper body movement going. It ended up being really hard, glad I snuck it in.

Meals for the Day: 

-0520 (pre-workout) BCAAs / 1 scoop pre-workout

-0800 (post-workout) - Eggs, Sausage, Potatoes, 'Orange Chia Lyfe Water' (125 Cal, 2g F, 28g C, 2g P)

-0930 - Green Tea

-1100 - Chicken Sausage, Shrimp, Cauliflower Rice, Mixed Veggies, 1/3 Cup Cashews, 1 Pear

1430 - Steak, Mushrooms, Pomegranate Seeds, 1 Serving Almond Butter, 8 oz Coconut Water

1630 - Banana, Coconut Chips

2000 - Steak, Fennel and Hazelnut Salad, Pineapple

9/24/15

Complete Rest.

Meals for the Day:

0730 - 2 Eggs, 2 Slices Proscuito, Sun Dried Tomatoes, 1/2 Pear

0830 - 1 Cup Black Coffee

1030 - 1 Serving Buffalo Jerky, 4 Slices Mango, 1 Serving Almond Butter

1230 - Pork, Cauliflower Rice, Mixed Vegetables, Guacamole

1600 - Pork, 1/3 Cup Cashews, Coconut Chips

2000 - Shrimp (cooked in coconut milk), Cauliflower Rice with Scrambled Eggs, Mixed Vegetables

9/23/15

Today was some really good training. Tried to push the lifting and didn't have any hip pain. The metcon was really tough... strict HSPU were a total bitch. But overall I got a ton out of today and was stoked to power clean heavy-ish without pain. Also, started doing 'ROM WOD' today ... just finished the first session and I really liked it. Looking forward to doing more mobility in the future.

A.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

-225#, 225#, 235#, 235#, 235#, 245# ... failed second jerk at 235#... came back and hit 245# though. This was really fun... had to be really fast on the last split jerk and get REALLY low, which is good training for me because that is usually tough for me to do.

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 3 reps (touch-and-go)

-225#, 225#, 225#, 245#, 245#, 245#, 250#, 250# ... failed the last rep at 250# ... but overall good effort, heaviest touch-and-go stuff off the floor I've done in months.

C.
'Nate' (strict HSPU)
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

-7 Rounds ... this was brutal ... went to singles on HSPU by the third round ... between the jerks this morning and all the overhead stuff yesterday, wasn't much in my shoulders left. Tried to go as hard as possible, but just nothing there.

D.
Three sets of:
100-Meter Pinch-Grip Plate Carry (2 x 25#) 
(walk, don’t run)
Rest as needed
Glute-Ham Raises x 6 reps
Rest as needed

-Complete. Plate Carry really burned my forearms, was something fun/new. 

Meals for the Day: 

-0420 (pre-workout) - BCAAs / 1 Scoop Pre-workout

-0700 (post-workout) - 2 Rx Bar 

-0930 - 3 Eggs, 4 Slices Bacon, 16 oz Coconut Water

-1200 - Green Tea 

-1430 - 1 Serving Buffalo Jerky, 1/3 Cup Macadamias,  Handful of Raspberries 

-1830 - 2 Chicken Burgers, 2 Eggs, Guacamole, Salad w/ Paleo Friendly Dressing, Bok Choy, Sauerkraut, 2 Servings of Pomegranate Seeds 

9/22/15

Today was an okay workout... didn't feel very strong or fit, just felt crappy.

A.
Bench Press

5-5-5-5-5

-185#, 195#, 200#, 185#, 185# ... the last rep on the set of 200# was pretty tough, barely got it without a spot, so I dropped the weight down to get more quality reps in.

B.
'Josh'
For time:
21-15-9
Overhead Squat
42-30-18
Pull-ups

-7:30 ... this was a really tough workout for me. I felt like I had no grip from the first set of pull-ups ... yesterday was really taxing on my grip. Put out a big effort, but just didn't have anything in my forearms.

Pull-ups were 20/12/10 ... 10/5/5/5/5 ... 10/4/2/2 ... rough.

C.
Every 3 minutes for 9 minutes (3 sets) of:
Push-Press x 10 reps

-175# across for all sets ... only got 8,9,6 reps ... shoulders were fried after part B.

D.
3 Sets, not for time:
Alternating KB Strict Press x 12 (35#, 44# x 2 sets)
Rest as needed
GHD Sit-ups x 20 reps
Rest as needed

-Complete

Meals for the Day: 

0515 (pre-workout) - BCAAs

0800 (post-workout) - Zucchini Egg Bake with Salmon and 1 Cup Sweet Potatoes, small serving of Brisket

0930 - Green Tea

1200 - Steak with Cauliflower Rice and Mushrooms, Olives, 1 Paleo Pumpkin Waffle (with small amount of ghee/maple syrup)

1500 - 1 Serving Buffalo Jerky, 1/3 Cup Cashews, 1 Nectarine

1830 - Fennel and Apple Stuffed Chicken, Baked Carrots, Salad w/ Paleo Friendly Dressing, Kimchi

9/21/15

This morning was a pretty solid workout. Did the class workout and added in some extra stuff, got a lot out of this morning. Also, going to start recording what I eat for the next month or so, should be fun to see what I'm taking in.

A.
Every 2 minutes, for 6 minutes (3 sets):
Sots Press x 5 reps @ 2111
Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.

-65#, 95#, 95#
-155# for all 3 sets ... this was much harder than I thought it was going to be. 155# is only about 60% of my 1 RM snatch. This was good to do though.

B.
4 Rounds for Time:
5 Muscle-ups
10 Burpees-over-the-bar
10 Hang Power Cleans (165#)

-7:53 ... unbroken. Felt really slow on the burpees and heavy on the rings... especially the last set of muscle-ups. Cleans were very easy. Fun/short workout, but it was hard.

C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

immediately followed by…

Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

-Don't remember my reps exactly... just got a huge sick pump out of this.

Meals for the Day: 

0515 (pre-workout) - BCAAs

0800 (post-workout) - Zucchini Egg Bake with Salmon and 1 Cup Sweet Potatoes, Kefir

0930 - Green Tea with Kambucha

1230 - Chicken Breast, Spinach, 1/3 Cup Macadamia Nuts, 1 Nectarine, 1 Paleo Pumpkin Waffle (with small amount of ghee/maple syrup)

1530 - 1 Buffalo Jerky, 1/3 Cup Cashews

1930 - Squash stuffed with Pork and Apples, Mixed Salad w/ Paleo friendly dressing

9/20/15

Complete Rest.

9/19/15

Today was a pretty chill workout, it was high intensity cardio stuff. Definitely got a good metabolic conditioning workout out of this. It was lower volume overall and was good to just do a class WOD and get on with my day.

A.
5 Minute AMRAP:
4 Power Clean (155#)
24 Double-unders
10 Pull-ups

Rest 5 minutes then...

B.
With a partner, alternating every 10 reps, for time:
60 Calorie Row
60 T2B
60 Box Jumps (24")

Rest 5 minutes then...

C.
With a partner, alternating every 10 reps, for time:
60 Power Snatch (95#)
60 Front Squat (95#)
60 Burpees-over-bar

-5 Rounds + 4 PC
-6:29
-8:05

-All movements in this were unbroken ... was fun to just go unbroken the entire time and go hard. Good stuff.

9/18/15

I'm still of the mindset that 'less is more' and just did the class workout today. Yesterday was higher volume, so it was good to do a shorter workout and lots of mobility stuff.

A.
Every 90 seconds for 15 minutes (10 sets) of:
Split Jerk x 1 rep
Build over the course of 10 sets

-225#, 225#, 235#, 235#, 245#, 245#, 255#, 255#, 255#, 275#

-This was good training ... jerking felt pretty solid today. I was glad to hit 275# on 90 second intervals, haven't been doing much heavy jerking lately.

B.
4 sets of:

AMRAP 2 Minutes:
Row 250m
Overhead Squats (165#)
Rest 2 minutes

-8,8,10,9 ... didn't really warm-up my OHS at all for this ... probably could have gone a little harder if I had. But this was a fun/short workout. Good stuff.

9/17/15

Today was a really solid workout. I did not feel particularly strong on the snatching... but I didn't properly warm-up. Clean and jerking was solid. The conditioning workout was pretty brutal, but it was a fun grinder. Doing this alone really sucked a lot. But I'm glad I got in the gym, I was really sick yesterday and I'm feeling much better today.

A.
Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Power Snatch @ 70-80% (175-195#)
(high hang and then 2 inches below the knee)

-Complete, all reps at 185#.

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Hang Power Clean + Power Clean + Power Jerk + Jerk @ 70-80% (205-245#) of C&J

-205#, 215#, 225#, 235#, 240# ... felt pretty sold here, this was really fun. I'm happy to be cleaning and pulling off the floor without pain.

C.
“Khufu” (strict HSPU scaled to 1 ab-mat)
 For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups (1 ab-mat)
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups (1 ab-mat)
10 Power Cleans (205/145 lbs)

-28:40 ... This was a fun workout. DB snatches were surprisingly challenging after the first set of SHSPU. My HSPU felt awful... even scaled to an ab-mat ... everything else felt good though. 205# power cleans were a breeze and wall-balls felt very solid. Overall a good conditioning workout.

9/16/15

Complete Rest. 

I was going to train today... but woke up pretty sick with a sore throat/cough/headache ... so I decided to take a rest day today and let my body heal up. 

9/15/15

Today was a decent cardio workout. Just hit another class WOD and added in a little extra lifting afterward. I got a good workout out this, the metcon was very simple, but very challenging.

A.
2 Sets of Max Strict HSPU
Rest 2 minutes between sets

-10, 7 ... not great.

B.
For time:
50-40-30-20-10
Wall-ball (20#)
KBS (53#)
Double-unders
**If you break up the reps at all, 100m penalty run.

-19:40 ... I had one penalty run ... on the set of 20 double-unders, I just missed a rep in the middle and had to do a little jog to the 100m. Other than that I did all the sets unbroken and got a very good workout out of this. Pushing the kettle-bell swings was probably the hardest part for me, I'm used to breaking them up when my forearms start blowing up. But the penalty run really kept me from breaking them up at all and I really pushed it. Fun stuff.

C.
Every 2 minutes for 16 minutes (8 sets of):
Jerk Dip + Push-Jerk + Split-Jerk @ 70% (205#) of 1 RM Jerk

-Complete. This was challenging after part C ... I was pretty thrashed after a 20 minute metcon. Glad I got some heavier lifting in today though.

9/14/15

Going to do my gym's class workouts this week. Haven't done just class workouts in a while, but I want to ease back into crossfit and do some lower volume stuff. Today was a much lower volume and didn't really hurt my hip at all. Had to sub-out front squats for lunges, but that was okay. 

A. 

Front Rack Lunges (power cleaned from floor) 

8-8-8-8-8 

-135#, 185#, 205#, 225#, 235# ... these felt good, haven't done this movement in about a year or a little longer. But I felt pretty good. 

B. 

'Elizabeth' (power clean)

For time:

21-15-9

Power Cleans (135#) 

Ring Dips 

-4:49 ... 21 and 9 PC unbroken, 15 was 8/7. Ring dips were 7-7-7 ... 5-5-5 ... 5-2-2. Overall a big effort on this, got a big pump. Haven't done such a short workout in a while, but overall felt pretty good. Ring dips aren't my strong suit, so my heart rate dropped a lot on those sets, but I was pretty consistent moving through them. I was happy with my effort on this. 

9/13/15

Complete Rest / travel back to Chicago.

9/12/15

Today was a good workout. It was a much lower volume session, but I think that is good for my body. No pain today, felt great on everything. Haven't cleaned heavy in a very long time, so I didn't feel particularly strong there, but I'll take a single at 90% (285#) of my 1 RM power clean (315#) given that I haven't cleaned basically at all since early February.

On a 28:00 clock, 2 rounds, for max reps/pounds:

2 minutes max reps Toes-to-Bar
2 minutes max reps Calorie Row
2 minutes max reps Double-unders
Rest 1 minute
6 minutes to establish 1 RM Clean
Rest 1 minute

-Score:

-40 + 35 + 150 + 285# = 510 reps
-40 + 30 + 130 + 275# = 475 reps

-Didn't squat during the clean, was catching really high not to mess with my hip. 285# is the heaviest power clean I've done in a very long time. Happy to get it off the floor without pain. Hit 275# easily on the second round... jumped up to to 295# and attempted it twice, but missed both. Overall a good workout which was really fun to game and try to get the most reps possible... which I might have gamed too much in order to save myself for the clean... but whatever, was a great workout anyway. Fun/easier/care-free day in the gym, really enjoyed myself this morning. I am happy I could run 9/10-ish miles yesterday in 90 degree weather over rolling hills and feel fresh enough to hit a 285# power clean during a conditioning workout the next day... that is pretty cool and something that for much of my life I never thought my body would be capable of ever doing. This hip injury has been a serious setback, but I need to appreciate what I have achieved over the years. Great stuff!

9/11/15

80 Minute hill run.

I considered going into the gym today... but I'm really glad I got out and ran instead. It was about 90 degrees here in the middle of the day while I was running in the foothills. I haven't had an experience with heat like this in a very long time. It was great to grind out this run and have the sun on me for so long. I haven't done this run in over 2 years (last time was right before I left for Marine Corps OCS in June 2013). This has always been a very hard run... but today was the longest it ever felt.

This was a 65 minute run the last time I did it (80 minute run today).

Last time I did this run I finished the uphill portion in 30 minutes (33 minutes today).

Last time the downhill portion took 35 minutes (47 today).

Basically in the last two years I've gotten much worse at very long (40+ minute) cardio/running sessions, but distances up to about 40 minutes I'm still okay/about the same with. This is pretty much what I expected  given that living in Chicago has really taken a toll on my ability to run fast/long. But I haven't put any effort or work into actually running faster outside of what I rarely do in crossfit (typically rowing/airdyne indoors most of the year in Chicago, instead of running).

But anyway, I got a lot of today and most importantly, I really enjoyed myself while exercising today. It was great to just run and grind it out. I can't really tell how much of a toll the heat took on me today... when I did this run last time in May 2013, it was 75 degrees out. 90 is a big difference and probably contributed to me running so much slower on the second half. Temperature aside, it was still a big effort and a really fun run. Great stuff, looking forward to a little crossfit tomorrow.

9/10/15

Today was a decent session. Nothing too crazy, didn't leave to me too taxed. Kind of just made up everything on the spot... was a variation of a programmed workout from a few weeks back.

I.
Complete as many reps as possible in 8 minutes of:
Row 1000 Meters, then...

Remaining time, AMRAP:
4 Ring Dips
4 Burpees
4 Push-ups
4 Bench Press (135#)

Rest until the running clock reaches 12:00, and then…

II.
Complete as many reps as possible in 8 minutes of:
Row 1000 Meters, then...

Remaining time, AMRAP:
Prowler Pushes (255#) x 50m

Rest until the running clock reaches 24:00, and then…

III.
Complete as many reps as possible in 8 minutes of:
Row 1000 Meters, then...

Remaining time, AMRAP:
4 Touch-and-Go Power Cleans (175#)
2 Snatches (175#)
30 Double-unders

Rest until the running clock reaches 36:00, and then…

IV.
For time:
Row 1000 Meters

-4 Rounds
-8 Prowler Pushes
-2 Rounds + 4 PC
-3:58

-This workout was pretty hard training, pushing the prowler was by far the hardest part. The touch-and-go cleans into the snatching was also very hard... don't usually train like that, so it was nice variance. I sort of sandbagged the last 1000m row... kind of just happens sometime when you're training alone, but overall got a lot of this workout. Looking forward to getting in some more work tomorrow.

9/9/15

Today was some rough training ... glad to be back in the gym, but damn the conditioning piece today was brutal. I felt very out of shape, in a bad way. Just sort of put together something on the spot.

A.
On a 30 minute clock:

EMOM 10:
Strict Press, building

straight into...

EMOM 10:
Push-Jerk, building

straight into...

EMOM 10:
Split-Jerk, building

-185# strict press
-250# push-jerk
-265# split-jerk ... was happy with the strict press and push-jerk numbers ... but by the time 20 minutes rolled around there wasn't much in my shoulder for the split-jerk... disappointing to only get 265# there ... but it was after 20 heavy reps, so I should be more realistic about what I was going to hit there ... overall this was some decent training.

B.
EMOM 21 (7 sets) of:
Minute 1 = 4 Burpee Box Jump Overs (24") + 8 C2B PU
Minute 2 = 4 Burpee Box Jump Overs (24") + 10 Shoulder-to-Overhead (115#)
Minute 3 = 12 Kettle-Bell Alternating Reverse Lunges (2 x 70#)

-Complete ... this was BRUTAL ... thought I could go for 30 minutes ... but this barely happened. I had to take a full minute rest before the 7th set, so I finished at the end of the 22nd minute ... almost lost my breakfast on this workout. Glad I pushed it and finished it out, this was horrible to do alone. Not happy about feeling so out of shape ... but training less is catching up with me. Back at it tomorrow ...

9/8/15

Complete Rest ... got a massage today and took a nap.

Was going to train... but just felt a little too fatigued. Have had a lot of stress going on in my life this last week and it all seemed to catch up to me.

9/7/15

Today was some good cardio... but that was about it. Had some stuff planned out, but couldn't really do it due to space issues in the gym. So I just snuck in some muscle-ups and then did the class workout. It was pretty fun, haven't done a workout like this in a while.

A.
Every 2 minutes for 10 minutes (5 sets) of:
6 Unbroken Muscle-ups

-Complete ... this was pretty easy, but I just wanted to sneak in some reps on the rings, haven't done muscle-ups in a while.

B.
'Whitten'
5 RFT:
22 KBS (2 pood)
22 Box Jumps (24")
400m Run
22 Burpees
22 Wall-balls (20#)

-42:10 ... this was a fun longer workout, felt pretty good on everything and just moved through the workout at a pace.

9/6/15

Active Recovery.

~37 minute run in the Boise foothills. Nice and easy pace, didn't push it at any point, just enjoyed the foothills and being outside in some great weather.

9/5/15

Just did the class workout at a local gym this morning. Got a good cardio session out of this. Was some easier/lighter training. Was about 2 minutes slower than my PR for the workout ... but the last time I did this I was in much better shape.

'Filthy Fifty'
For time:
50 Box Jumps (24")
50 Jumping Pull-ups
50 KBS, 1 pood
50 Lunges
50 Knees-to-elbows
50 Push-Press (45#)
50 Back Extensions
50 Wall-balls (20#)
50 Burpees
50 Double-unders

-24:14 ... burpees were by the far the worst/most time consuming part. Pushed it as much as I could and got a good workout out of this.

9/4/15

Lower volume session today ... just did what was on the class workout and added a short finisher to the end of the workout. I got a lot of intensity out of the metcon... was shorter/different than a lot of what I've been doing lately, was a nice change.

A.
Take 10 minutes to build to a heavy 4 RM Touch-and-Go Power Snatch

-135#, 165#, 185# ... hit this pretty easily, more there, but the time ran up.

B.
Every 2 minutes for 10 minutes (5 sets of):
2 Touch-and-Go Power Snatches

-195#, 195#, 200#, 200#, 205# ... possibly more there, but again ran out of time quickly. 205# felt very light.

C.
AMRAP 12 Minutes:
10 Snatches (155#)
15 Overhead Squats (155#)
200m Run

-2 rounds + 5 Overhead Squats ... was trying to get 3 rounds, but really started dragging ass on the last round. Was good to push an AMRAP like this, haven't done an AMRAP with this high intensity in a while.

Rest 20 minutes then...

D.
For quality:
12-9-6-3
Bodyweight Bench Press (185#)
Strict Supinated Pull-ups

-Basically just took enough rest between movements to get each set unbroken, didn't time anything, wanted to get some time on the bench in. 185# felt very heavy after part C.

9/3/15

I felt very recovered when I woke up this morning. Over the last month my training volume has got down significantly and I think I'm finally starting to feel 'normal' again. I felt good and got some running in basically right when I woke up. My lungs didn't feel great... intervals sucked a lot... but I pushed it as hard as I could and got a very good workout out of this.

AM Workout (0730) 

~800-1000m warm-up jog / stretching. 

Every 6 minutes for 24 minutes (4 sets) of: 

~800-1000m Run 

-2:59, 3:01, 3:28, 3:14 ... went out really hard on the first two... hit a huge wall on that third interval and then attempted to push the last one. Was a very tough workout, didn't feel particularly fit for running this morning, but glad I got this in. I don't know the exact distance of the course I was using... but it did not the job nonetheless. 

~800-1000m cool-down jog / walk / stretching. 

PM Workout (1630) 

Got in the gym in the afternoon and worked out at my sister's local gym in Boise ... just did the class WOD. It was easy and not too taxing despite all the hand-stand stuff. It was good to get moving and get my mind off things and enjoy the gym.

A.
10 Minutes hand-stand walk practice

-This was much better than when I was handstand walking last week ... actually was able to go about 20-30 feet every time.

B.
For time:
12-9-6-3
HSPU
Kettle-bell Swings (70#)

-2:50 ... did this unbroken ... was obviously an extremely short workout, still burned the shoulders despite being so low volume.

C.
4 Rounds, not for time:
10 Strict Ring Dips
5 Good Mornings (135#)
10 Strict Toes-to-bar
Rest as needed between sets

-Complete ... some good skill work, not too taxing. 

9/1 & 9/2

Complete rest / traveling.

Was planning on training these days ... but something unexpected happened and I wasn't able to.