7/1/16

Ended up changing the programming a lot today... but I got a really solid workout in. Worked out with a local dude back home, kind of just put together some stuff on the spot. Was a little lower volume, but got a ton of intensity out of the AMRAP at the end.

A.
EMOM 15:
Min 1 - :20 C2B Pull-up Static Hold
Min 2 - 30 Foot Handstand Walk
Min 3 - 4 Skin-the-Cats

-Complete ... same progression as last week, felt solid throughout; was a good warm-up.

B.
Power Clean
Take 15 Minutes to Build to Heavy Single

-225#, 245#, 265#, 285#, 295#(fail), 295# (fail) ... 285# for the day ... not very good, but this is my 5th day in a row in the gym, called it there.

C.
2016 Granite Games Qualifier Event 5
AMRAP 14:
70 Double-Unders
7 Muscle-ups
7 Snatches (155/105#)

-5 Rounds + 4 Snatches ... really wanted to finish that 6th round ... but just couldn't get to the snatches quick enough. Great training... was with a stellar athlete and we were pushing each other the entire time. Muscle-ups unbroken for all sets, which was my goal going into this. Of all things, the double-unders really kicked my ass on the last two sets. I lost a lot of time there. Overall great conditioning though, really fun morning in the gym. 

6/30/16

This morning was supposed to be a lot different ... was just going to get a little running in. Ended up doing a lot more, but it was really fun. My sister invited me to come to do a class workout at her gym with her and so I do that. Then I had breakfast and chilled down near her gym until I headed to the foothills and did one of my favorite runs in the world. It was a great way to spend my morning. I was a little sore from yesterday in my shoulders, but overall felt very fit on everything today.

Workout 1 (0630) 

'Barbara'
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds

(compared to 9/12 = 34:39 - 12:00 = 22:39)

-27:56 - 12:00 = 15:56 ... I've gotten much better at this workout over the last ~4 years. PR by almost 7 minutes. Haven't been doing squats/sit-ups at all lately, but they felt okay during this workout. Fun/different to go right into some bodyweight stuff without lifting first. Felt solid throughout the workout.

Workout 2 (0930) 

-Trail run (unknown distance) ... total running time of 47:50 ... about 31 minutes straight up (~700 feet elevation gain) and then 16 minutes straight down. This is the most fit running I've felt in a while. It is great to run in Boise again, really brings back a lot of good running memories. This crossfit endurance program I've been doing has really paid off. I feel much more fit running and lighter on my feet than I did 12 weeks ago.

6/29/16

This morning was a solid workout. I could definitely feel that last couple days of training, but overall once I got warm I felt solid on everything.

A. 

Every 2 for 20 (10 sets):

1 Snatch Balance + 1 Overhead Squat

(Build over the course of 10 sets)

-165# x 2, 185# x 2, 205# x 2, 225# x 2, 240# x 1, 250# x 1 ... after the workout I looked this up and apparently 255# is my 1 RM PR for this complex. 250# went up fairly easily, so I will look to PR this next week. 

B.

3 RFT:

21-Calorie Assault Bike 

7 Power Snatches (185/125#)

Straight into…

3 RFT:

21-Calorie Row

7 Overhead Squats (185/125#) 

Rest 10:00 minutes then…

For time:

30 Pull-ups

21 HSPU

30 Toes-to-Bar

15 HSPU

30 Burpees

9 HSPU 

-17:30 ... assault bike blew up my legs. OHS were tough, but overall I felt pretty strong on them for not squatting at all the last year.
-8:50 ... HSPU were rough, went 15/6, 7/4/4 , 5/4 ... tough after all the shoulder stuff prior. 

C.

3 Sets:

Plate Front Raise (2 x 10# plate) x 10 reps

Rest as needed

Barbell Row (155#) x 10 reps

Rest as needed

-Complete

6/28/16

AM Workout (0730) 

This morning was supposed to be:

8 x 300m
Rest :60

I was also supposed to do this last night, but it was 100 degrees most of the afternoon/evening and I wasn't going to do that. I went over to the track and it was under reconstruction... so I decided to go to one of my favorite hills in Boise and do hill repeats instead. It looked like this:

Every 3 for 30 minutes (10 sets):
Hill Run (unknown distance)

-Each interval up the hill took :45-:55 seconds. I would then spend the remaining approximately 2 minutes walk/slow jogging back to the start of the hill. Got a lot of intensity out of this and had fun. Really nice and beautiful morning in Boise.

Workout 2 (1030) 

Second session was pretty solid. Could definitely feel the running this morning in my legs. But overall felt pretty solid on everything.

A.

Box Squats (20") 

5 sets of 5 

3 sets of 3
Rest as needed

-315# across for sets of 5
-365# across for sets of 3 

B.

Alternating Front Rack Lunges (use rack)

3 Sets of 12

Rest as needed

-185# across ... went a little lighter on these, legs were already feeling beat up. 

C.
3 RFT:
30 KBS (2 pood)
20 Wall-Balls (20#)
10 Tire Flips (350#)
75 Double-Unders

-16:30 ... solid workout, flipping the tire in the sun on a hot day was a very nice change... didn't have that at my gym back in Chicago. Overall a solid conditioning piece for the lower body/lungs.

D. 

3 Sets:

GHD Plank x: 60 

Rest as needed

-Complete 

6/27/16

Despite working out alone, I had a solid session this morning. Back home at my old gym, body is feeling pretty good after the lower volume week last week. Traveling/vacation/drinking/not sleeping really kicked my ass last weekend and I'm finally feeling 'normal' again. The metcon today was absolutely brutal, one of the toughest workouts, physically and mentally, I've done in a while. It was a 25:00 minute workout that left me with a 'Fran' cough for a bit. Great stuff, great day in the gym. 

A.

Take 15 minutes to build to a 1 RM Push-Jerk

-185# x 3, 215# x 2, 235# x 1, 255# x 1, 265# x 1, 275# x 1 ... just looked this up, apparently 275# is a 5# push-jerk PR. I got this fairly easily, probably more there for next time. Great stuff. 

B.

Every 2 for 16 minutes (8 sets):

Split Jerk x 3 reps @ 75-78% (235-245#) 

(If you got all the reps last week at 75%, start at 78%, if not, try to get 75% across all the reps this week)

-Complete at 245# (78%) ... got all reps much easier than last week because I dropped the bar between reps instead of touch-and-go jerks. Felt solid all around, fun training. 

C.

For time:

4 Rounds:

10 Clean and Jerk (135/95#)

10 CTB Pull-ups

Straight into…

3 Rounds:

10 Snatch (135/95#)

10 Bar Muscle-ups

Straight into…

2 Rounds:

10 Thrusters (135/95#)

10 Ring Muscle-ups

-25:04 ... this was brutal ... splits for each part were: 6:58, 17:40 and 25:04. ROUGH. For the first part did all singles CJ and then unbroken C2B pull-ups. Singles on snatch and 5/3/2 Bar MU every set. Thrusters were both 6/4 and Ring MU were 6/4 and 5/3/2 ... absolutely killer workout. I was legit nervous to get this thing kicked off, I knew had much it was going to suck. Glad I gave this a go, especially while alone, really good mental training. Left me coughing for a while. 

D.

3 Sets:

Side Lateral Raise (2 x 10# small plate) x 10 reps 

Rest as needed

DB Rows (70# DB) x 10 reps

Rest as needed

Plank x 1:00

Rest as needed

-Complete ... went lighter on this stuff because I was so trashed from the conditioning. 

6/26/16

Complete Rest / Travel ... sore in my shoulders.

6/25/16

Today was a fun workout / different workout. It was the last workout I'm going to do in Chicago for a while. We got a pretty solid group together and got after something fun that I wrote up. It was a good time. Looked like this:

On a Running Clock:

0-10

3 RFT:

15 Burpees

20 Power Cleans (95#)

*10 Minute Time-Cap

10-20

1 RM Snatch

20-30

AMRAP 10 Minutes:

10 HSPU

10 Pull-ups

30 Overhead Stationary Lunge Steps (45/25# plate)

30-40

1 RM Clean and Jerk

40-45

For time:

30 Toes-to-bar

AMRAP Burpee Pull-ups

 -4:57 unbroken

-235# snatch

-3 rounds 

-265# clean and jerk (failed the jerk at 280# ... shoulders were extremely fried by this point)

-29 burpee pull-ups 

6/24/16

Today was a lower volume day ... also just put my running and crossfit together in one session for the day. Ended up being a good workout. Looking forward to a tougher workout tomorrow AM.

A.
Running
4 Sets (32 minutes):
5:00 @ 100% effort
3:00 @ Active Rest

-Between the warm-up and cool-down this ended up being about 40 minutes total of continuous running. Used the rest as an easy jog and tried to push the sets as hard as I could throughout. Really hot day in Chicago to be doing this... had an awesome time in the sun.

B.
EMOM 15 (5 sets):
Min 1 - :20 C2B Pull-up Static Hold
Min 2 - Handstand Walk 15 Meters
Min 3 - Skin-the-Cat x 3 Reps

-Complete ... good/fun training. The pull-up hold was by far the toughest part of this.

C.
For time:
21-15-9
Wall-Ball (20#)
TTB

-3:18 unbroken... short burner, good finisher.

6/23/16

This morning was an okay session.... I felt much better than on Tuesday, so the extra rest I took was definitely needed. PRed the first part of the workout, which was cool. Strict press felt solid... but by the time I benched and dip the bodyweight stuff I was extremely taxed. Got a big pump and just had fun today, it was a nice change. 

A.
2 RFT:
20 Muscle-ups
7 Rope Climbs

-12:20 (2 minute PR) ... opened up with a set of 12 then 4/4 to finish the first 20 MU in under 2 minutes. Rope climbs were very time consuming. Overall this is a great workout, albeit very challenging. It was nice to PR. 

B. 
On a 15:00 clock: 
Fat Bar Strict Press to 3 RM 
Rest as needed 

-95#, 145#, 165#, 170# ... felt very solid, probably more there, but called it. 

C. 
Bench Press 4 sets of x 8 @ 70-75% (175-185#) 
 Rest as needed 

-175#, 185#, 185# (fail - 7 reps), 175# (fail - 7 reps) ... rough after parts A and B. Didn't feel great. 

D. 
3 Sets of: Weighted Strict Dips (25#) x 6 reps + Max Reps Unweighted 
Rest as needed 

-9,8,7 reps 

E.
3 Sets of: Weighted Strict Pull-ups (25#) x 6 reps + Max Reps Unweighted 
Rest as needed 

-6,5,4 reps 

F.
3 Super-Sets: 
DB Skull Crushers (2 x 25# DB) x 15 reps +  Fat Barbell Curl (45#) x 15 reps 
Rest as needed 

-Complete ... went very slow on these tempos and tried to get as much as a pump as possible. Fun way to finish the workout. 

6/22/16

Complete Rest ... took a nap yesterday and slept about 10.5 last night. I might be getting sick... just feeling very beat up in general. Cut out the training today and just took complete rest.

6/21/16

Active Recovery ... was going to train today, but was just feeling too beat up to do anything challenging.

A.
30 Minutes of stretching/mobility

-Complete

B.
Box Squat (20") - 5 x 5

-315# across ... didn't feel great, cut out the conditioning/accessory stuff afterwards. 

6/20/16

AM Workout (1000) 

This morning was a rough session... especially on the lifting. I felt tired and kind of still hungover from Saturday. Not sure if this was entirely mental or not, but once I got to the conditioning stuff I felt solid. Rough day, not the best workout, but glad I got all the work in. 

A.

Take 15 minutes to build to a 1 RM Push-Press

-Singles = 205#, 225#, 245#, 255# (f), 255# ... got lazy on that first one at 255#, came back and nailed it though. Not a PR... but felt tough for today. 

B.

Every 2 for 16 minutes (8 sets):

Split Jerk x 3 reps @ 75% (235#) 

-Got all these reps ... didn't warm this up at all, but started feeling decent on these about half way through. 

C.

For time:

50 Clean and Jerks (135/95#)

*EMOM = 5 C2B Pull-ups

Rest as needed then…

EMOM 12:

Odd: 3 Bar Muscle-ups + 20 DU

Even: 15/12 Cal Row

-6:40 ... went 11/9/7/7/6/6/4 each minute ... all singles. This was a rough workout, really burned the lungs/shoulders.
-Complete... bar muscle-ups felt the best they ever have. 

D.

3 Sets:

Close-Grip DB Bench Press (2 x 60# DB)  x 10 reps

Rest as needed

DB Rows (80#) x 10 reps

Rest as needed

Plank x 2:00

Rest as needed 

-Complete ... planks were really hard.

PM (1545) 

6 x 400m TT
Rest 3:00

-72
-79
-83
-88
-87
-82  ... these times are not fast... especially given the amount of rest. I don't think all the partying / vacation this weekend affected me that much, but I do think the fact it was 91 degrees out did. My weather app was stating a current temperature of 91, 15 mph winds and that the temperature felt like 99 degrees. Between the wind and the heat I just didn't have much go in me at all. Really rough session on the track... the worst I've had in a very long time. Looking forward to some better workouts this week. 

6/19/16

Complete Rest / slight hangover / travel back to Chicago.

6/18/16

Still out on vacation. The gym we were at yesterday allowed us to just do our own thing instead of the workout on the board. I was really constrained on time, so just put something together on the spot and tried to get right into this. I think I PRed my 30 muscle-ups for time, which is pretty cool considering how fatigued I was from the running/bench pressing. Anyway, the day looked like this: 

For time:
400m Run 

10 Bench Press (185#)

800m Run 

15 Bench Press (155#)

1200m Run 

20 Bench press (135#) 

Rest 5:00

For time:

30 Muscle-ups 

30 HSPU 

Rest 5:00 

AMRAP 6 Minutes:

3 Snatches (135/95#)

6 Burpees-over-bar

9 C2B Pull-ups

-14:37
-8:01 (3:50 for the muscle-ups)
-4 Rounds + 6 burpees 

6/17/16

Dropped into a local crossfit gym while on vacation. I actually really liked the gym and we looked at the workout on the board and decided to give it a go.

A.
3 Sets:
Power Clean Clusters (touch-and-go)
5.5.5 (. = 10 seconds rest)
Rest as needed

-135#, 185#, 205# ... that set of 15 cleans at 205# across was rough ... fun/different training though, enjoyed it.

B.
10 RFT:
10 Calorie Row
10 KB Push-Press (2 x 53#)
10 Toes-to-Bar

-17:44 ... unbroken.

C.
20 Minute ROMWOD

-Complete 

6/16/16

Active Recovery Day ... I definitely feel beat up today, but it was good to get some easy movement in.

A.
30 Minutes of Stretching/Mobility

B.
5 Sets:
KB Front Rack Box Squat (2 x 53#) x 10 Reps
Rest as needed

-Used 20" box for 3 sets, 16" box for 2 sets ... ran across these on instagram the other day, wanted to give them a try. Really great training for the core and keeping my spine in a correct position while squatting. Really great variation of the squat.

C.
EMOM 10 Minutes:
Odd: 15 Calorie Row
Even: :30 Hand-Stand Hold (against wall)

-Complete

D.
20 Minutes of Stretching/Mobility

6/15/16

AM Workout (0530) 

This morning was a solid session ... I felt pretty ripped up and tired when getting into the gym. I didn't feel particularly great on the lifting, but felt pretty solid on the conditioning. Definitely need some rest / lower volume training in my future.

A.

EMOM 8:

Muscle Snatch x 1 Rep

-135#, 135#, 155#, 155#, 175#, 175#, 185#, 185# ... didn't feel great.

B.

Every 2 for 20 minutes (10 sets):

Snatch x 1 reps (start around 75%)

Build over the course of 10 sets

-165#, 175#, 185#, 195#, 205#, 215#, 225#, 235# x 3 (failed all at 235#) ... 225# for the day is okay... I felt really beat up this morning ... hit 230# for a double last week, so this is a little frustrating, but I'm well aware of the fact that some days are just not good days in the gym. 

C.

EMOM 10:

1 Snatch Balance + 1 Overhead Squat

(This should be light, focus on speed and position)

-135# x 5 sets
-155# x 5 sets ... good skill work. 

D.

Every 4 minutes, for 32 minutes (8 sets) of:

Run 330 Meters (1 lap) 

10 Push-Press (115/75 lbs)

5/4 Muscle-Ups

Rest 5 minutes, then at 37:00…

AMRAP 5 Minutes:

Man-Makers (53/35# KB x 2)

(KBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press)

-Fastest: 2:02 / Slowest: 2:25 ... run suffered a bit, but overall felt solid and got all sets unbroken. I don't know how many man-makers I got... just got that in and tried to go hard. 

E.

3 Sets:

BB Rows (115#)  x 10 reps

Rest as needed
Side Lateral Raises (2 x 10# DB) x 10 reps 
Rest as needed 

Plank (top of push-up) x: 60 Seconds

Rest as needed

-Complete... was really tired after parts A-D, went really light on this and used it as more of a cool-down than anything. 

PM Workout (1400) 

4 x 4 Minutes (max distance)
Active Rest 3:00

-Didn't calculate anything out on this as I wasn't on a track. I just went for a five minute warm-up jog and then got right into the intervals. Got some good intensity out of this and I enjoyed the active jogging rest as opposed to a whole lot of track sessions with complete rest between intervals. Great day in the sun, about 85 degrees on Lake Michigan. I will miss running along that lake... it is definitely the most redeeming quality Chicago has for its winters. I felt good today and as I was running I began to think of what running related program I'm going to do after I finish this one. I'm currently on my 8th week of a 12 week program... we will see how this one goes and what my options are for the future to secure a sub-18:00 3 mile on a PFT at TBS in the Fall/Winter. 

6/14/16

Solid session this morning. I felt much better today than yesterday... my upper body definitely needed a break. Looking forward to tomorrow.

A.

Box Squat - (20") 

-135# x 10 

-225# x 10 

-315# x 5 

-315# x 5 

-365# x 3 

-385# x 1 

-405# x 1 

-365# x 3 

-315# x 5 

-315# x 5 

-This all felt very solid ... 405# is the most I've had on my back in a long time, but it all felt very good. 

B.

Front Rack Lunges – 3 sets of 12 (alternating)

Rest as needed

-185#, 195#, 205# ... felt good here too, probably could have put more on the bar, but just called it there. 

C.

5 RFT:

12 Wall-Balls (30#)

12 Burpees

Rest 5:00

5 RFT:

35 Double-Unders

10 Burpees

-5:56
-4:46 ... both of these were total burners. Got that first one unbroken ... missed a few double-unders on that second workout. Overall great conditioning, I felt really good/light on the burpees. 

D. 

3 Sets:

GHD Plank x :70 

Rest as needed 

Reverse Hypers (140#) x 12
Rest as needed

-Complete 

6/13/16

AM Workout 

This morning was a tough session... mostly because I was so sore from Saturday in my shoulders. Despite feeling a little beat up, I got through all the work today and tried to go as hard as possible.

A.

Every 2 for 20 minutes:

Power Clean and Split-Jerk x 1 rep (start around 75%)

Build over the course of 10 sets

-205#, 225#, 225#, 255#, 255#, 265#, 265#, 275#, 275#, 285# (failed jerk) ... didn't feel too great on this today, body is still tired from Saturday, definitely didn't have a PR in me this morning. 

B.

13.4

AMRAP 7 Minutes:

Clean and Jerk (135/95#)
Toes-to-Bar

3/3,6/6,9/9, 12/12 …

Rest 8 Minutes, then at 15:00….

15.4

AMRAP 8 Minutes:

3 HSPU

3 Cleans (185/125#)

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans  ….

Rest 2 minutes, then at 25:00…

For time:

15 Bar Muscle-ups

15 Ring Muscle-ups

5 Rope Climbs (15') 

-13.4 = Finished Round of 15 (6 reps less than my PR on this workout from 2013)
-15.4 = 70 reps (finished round of 15 HSPU + 6 Cleans + 4 HSPU)
-7:02 ... tough finisher 

C.

3 Sets:

Side Plank R/L each 60 seconds

Rest as needed

-Complete

PM Workout (1600) 

4 x 200m Run
Rest :60

Straight into...

4 x 400m Run
Rest 1:30

-32
-34
-31
-34

-81
-81
-81
-75 ... the track was packed when we first got there... that is why the times on the 200s are all fucked... basically had to slow down/change lanes randomly because of dumbass people walking their dogs and babies on the fucking track... but other than that had a great afternoon session. Perfect weather, about 80 degrees and sunny with a slight breeze. I was a little tired from this morning, but once I got warmed up and moving I felt solid on this workout. The first 400 was pretty much the worst part of this, it was all good after that one... went super hard on that last one... felt great to run fast.