12/29/17

Had a much better day in the gym this morning... this was the most fit I've felt since Christmas and the involved traveling / abnormal sleep/food. Anyway, hit the class workout and then added in some extra stuff, overall a great day in the gym.

A.
Iron-Scrap Protocol

-Complete

B.
EMOM 10:
Power Snatch x 1 rep

-185# x 5 sets, 215# x 5 sets ... all of these reps felt very easy, everything felt great.

C.
For time:
21-15-9
Over-the-Bar Burpees
Front Squats (135#)

-4:52 unbroken, bit of a burner on the legs.

Rest 10 minutes then...

For time:
30-21-15
Bike Calories
15-12-9
Dead-lifts (275#)

-7:21 unbroken ... dead-lifts were easy, the bike calories were extremely difficult for me after the front squats in part A... felt like I had nothing left.

D.
3 Sets of:
KB Alternating Front Rack / Overhead Hold (2 x 53#) x 40 meters (20 meters each arm)
Rest :60

then 1 set of: Double KB Overhead Carry (2 x 53#) x 20 meters

E.
3 Sets of:
Sandbag Hold (150#) x :60
Rest 2:00

-Complete

F.
3 Sets of:
Supinated Grip Weighted Strict Pull-ups x 8 reps (35#)
Rest 30 seconds
DB Skull Crushers x 12 reps (2 x 30#)
Rest 30 seconds
Cheat Barbell Curl, 3 second eccentric x 8 reps (95#)
Rest 2 minutes
-Complete ... got a huge pump from this, very fun finisher, haven't hit something like this in a while.

G.
EMOM 8 (4 sets):
Odd Minutes: 15 V-ups
Even Minutes: :45 Plank

-Complete ... burned my abs, was surprised by how difficult this was.

12/28/17

Had a pretty shitty workout this morning ... got into the gym to put something together, but not being on a training schedule / consistent schedule / having training partners is really wearing on me. Tried to make the most of it, but I am in a very negative place when it comes to working out right now.

A.
Every 2 for 10 (5 sets) of:
Split Jerk x 2 reps @ 75% (225#)

straight into...

Every 2 for 10 (5 sets) of:
Split Jerk x 1 rep
Build up to a heavy for the day

-All Doubles completed
-Singles = 255#, 275#, 285#, 290# (fail), 290# (did not attempt) ... up to 285# felt really good, but caught it a bit out front and did not lower it back down to the rack, instead dropping it to the floor... having to strip the bar to 225#, clean it up and then rack it took a long time and energy ... went back to get 290# and missed it, felt so shitty just called it there and didn't go through the long process of deconstructing and re-racking the barbell... needless to say I miss having jerk blocks... a lot.

B.
2 Person Team, 1 person working at a time, for time:
100 Push-Jerks (185/125#)
90 GHD Sit-ups
80 Ring Dips
70 KBS (72/53#)
60 Wall-Balls (30/20#)
50 Burpees
40 Bar Muscle-ups

-29:29 ... bit of a shit-show, reps were all over the place, but we got through it.

12/27/17

Have had a tough time traveling / celebrating the holidays ... haven't had a good session in the gym in what seems like forever ... had a weird schedule with the recent travel... but snuck in a quick workout in the gym on base ... it was packed with people and it was difficult to get much done, but I put together a simple workout on the spot and tried to get as much out of it as I could.

A.
Five Sets of:
Front Squat x 5 reps
Rest as needed

-225#, 245#, 265#, 275#, 280# ... didn't push the loading too much, hate lifting in a weird bodybuilding gym.

B.
Every 8 for 24 (3 sets) of:
Row 750m
50 Wall-Balls (20/14#)

-4:45, 4:56, 5:09 ... all sets unbroken, which was the goal going into this, but the row slowed down quite a bit each set. Overall happy with being able to get these sets unbroken. Looking forward to getting back to the CF gym and putting in some real work this week.

12/26/17

Complete Rest

12/24/17 & 12/25/17

Complete Rest

12/23/17

Another '12 days of christmas' workout... it was probably the 'easiest' I've ever done ... but with the light barbell and simple movements I went through this quickly and it ended up being some solid aerobic conditioning. 

1 - Power Clean (115/75#)

2 - Burpees

3 - Shoulder-to-Overhead (115/75#)

4 - Toes-to-Bar

5 - Front Squats (115/75#)

6 - Pull-ups

7 - Box Jumps (24/20")

8 - Dead-lifts (115/75#)

9 - Push-ups

10 - Assault Bike Cals

11 - SDLHP (115/75#)

12 - Thrusters (115/75#)

-20:10 ... overall some good aerobic movement, nothing too crazy, but was happy to get a simple workout in given holiday travel / this being my 4th day in a row of working out. 

12/21/17

Hit the class workout, scaled up the weight and then added in some extra stuff afterward. Overall got a great workout out this session. Felt okay on the barbell and great on the pull-ups.

A.
Dead-lift
4 sets of 5 reps
Rest as needed

-335#, 385#, 418#, 440# ... no misses here, felt pretty strong.

B.
7 RFT:
7 Hang Power Cleans (185#)
7 Over-the-Bar Burpees

-7:32 ... unbroken HPC ... originally was shooting for under 7 minutes, but started to gas out a bit toward the end.

Rest exactly15 minutest then...

C.
21-15-9
C2B Pull-ups
GHD Sit-ups

-4:03 unbroken ... had a huge transition so this should have been faster, but still tried to go as fast possible despite a jog across the gym.

Rest exactly 5 minutes then...

D
For time:
50 Pull-ups

-1:02 Unbroken (PR) ... hit 47 butterfly and then 3 traditional kipping ... got a huge pump from this. My previous PR on this was from a few years ago, was 46... but given that I just PRed during my 3rd day of training and after dead-lifting/cleans/C2B pull-ups ... I will take this as a big PR, hopefully can re-test this fresh soon.

E.
3 Sets of:
Seated Alternating DB Curls x (20 reps)
Rest :60

-35#, 25#, 25# ... big pump / finisher. Got through this and called it a day.

12/21/17

Put together a quick workout on the spot during open gym. Had a good time, in and out of the gym within an hour.

A.
10 Minutes Iron Scap Work

-Complete ... left my shoulders burning

B.
5 Sets of:
Snatch Balance + 3 Overhead Squats
Rest 2-3 minutes between sets

-185#, 185#, 205#, 205#, 225# ... didn't feel particularly fast or strong on these... so didn't push the loading.

Rest as needed and then...

1 Set of Max Reps Overhead Squats at Bodyweight (195#)

-15 reps (PR) ... haven't tried this in a very long time (years) ... probably more there, but I was really happy with 15, didn't try a 16th rep. I think I could possibly get closer to 20 reps here soon.

C.
Every 2 for 10 (5 sets) of:
15 Calorie Assault Bike
10 Bar-Facing Burpees

-Complete, sets were :58 - 1:40 ish by the end. Bit of a shit-show... much more challenging than I thought it would be. This rocked my legs and lungs.

12/20/17

Hit the '12 Days of Christmas' workout at my gym .... it was a bit of a shit-show with all the people and transitions/sharing space/equipment ... still got a good aerobic workout out of this. I did all the movements for all sets unbroken. Rope Climbs took a bit of time, but otherwise I was moving through this very consistently. Deficit HSPU felt better than they ever have.

For time:
1 - Clean and Jerk (155/95#)
2 - Muscle-ups
3 - HSPU (4" deficit)
4 - Front Squats (155/95#)
5 - Ring Dips
6 - Burpees
7 - KBS (72/53#)
8 - Box Jumps (24/20")
9 - Wall-Balls (20/14#)
10 - C2B Pull-ups
11 - Shoulder-to-Overhead (155/95#)
12 - Rope Climbs

-37:01 ... had a ton of transitions/waiting on equipment etc going on, but made the most out of the workout and tried to go as hard as the situation allowed. Not ideal, but better than not working out at all.

12/18 & 12/17

Complete Rest / definitely needed to rest on Monday but had to cancel any planned workout as I was in court for a 12 hour day.

12/17/17

Had a pretty solid workout this afternoon ... didn't get everything in that I wanted to due to time constraints, but still got a very solid session out of this.

A.
Back Squat
10-8-6-4-2
Rest as needed

-225# x 10, 275# x 8, 325# x 6, 350# x 4, 380# x 2

B.
Deficit Dead-lift (4")
10-8-6-4-2
Rest as needed

-225# x 10, 315# x 8, 405# x 6, 425# x 4, 440# (fail) x 0 ... couldn't get 440# off the floor with the deficit, I was gassed after all the above sets. Fun stuff.

C.
3 Sets of:
Single-Leg Stiff Legged Dead-lift (95#) x 20 reps (10 each leg)
KB Front Rack Box Squats (rogue bench, ~20" w/ 2 x 53/35# KB) x 12 reps
Rest as needed

-Complete, solid accessory work

D.
5 Sets of:
C2B Pull-ups x 10/7 reps
BB Bicep Curls (65#) x 10 reps
Rest :90

straight into...

5 Sets of:
Ring Rows x 10/7 reps
BB Bicep Curls (65#) x 10 reps
Rest :90

-Complete ... got all these reps, huge bicep pump. Haven't had a pump like this since my last power/hypertrophy cycle in August/September. Really fun and different training.

12/16/17

Today was a really great workout... I have had one hell of a week at work. The fucking CFT getting delayed really fucked up my workouts... that aside, I have had a lot of stress / very little free time ... we had some mandatory training this week on top of all the regular work I have and I have a trial on Monday ... it has ended up being one shitty week. I was happy to get into the gym today and at least I felt very good on everything, despite not training all week.

A.
“Muscle-Up Volume Testing”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

-18 (unbroken - PR) ... 5/3 ... 5/1 ... went for a max set, have never done 18 unbroken before, I think my previous PR was 16 from September 2014. Overall extremely happy with this.... looking to hit 20 reps soon. 

B.
On a 20:00 clock:
Every 2 for 10 (5 sets):
Snatch x 2 reps @75% (185#) (not TnG)

Every 2 for 10 (5 sets):
Snatch x 1 rep
Work up to a 1 RM for the day

-Doubles @ 75% felt great, no misses
-Singles = 210#, 220#, 230#, 235#, 240# ... all of these felt very good. Happy to hit these higher %s on the two minute

C.
On a running clock:

Every 5 for 25 (5 sets for times) of:
500m Row
15 Strict HSPU
20 Ring Dips

Then at 40:00 begin...

D.
For time:

50 KBS (53/35#)
30 Toes-to-Bar
15 DB Thrusters (50/30#)

-Result of C =
-3:50
-4:29
-15 Ring Dips (capped)
-10 Ring Dips (capped)
-0 Ring Dips (capped) ... I was hoping to at least get all the reps ... this is a really tough workout for me, but I was happy to get all 75 SHSPU, but I was getting time capped out on the last few 5 minute intervals. Overall great training for upper body pressing, was totally fried at the end of this.

-Result of D =
-4:13 ... unbroken KBS ... T2B were 7/7/7/5/4 ... unbroken thrusters. This was a really shitty sprint, but a fun finisher to the day. 

12/15/17

CFT ... was about 20 degrees out and a bit windy. Completely awful day. This is the worst CFT I have ever ran and the first time I didn't max out the 880 run... anyway the weather really got to me, tried to get through everything. I think I ended up with a 283? 2:45 run / 120 can lifts / 2:15 maneuver. Overall a really rough day... next time I hit this for score will be much better weather.

12/14/17

Complete Rest

12/13/17

CFT was supposed to be today... but it got pushed back until Friday... not cool since this has already fucked with my workout schedule, but anyway, swung by the gym after work to get in the class workout. Got in and out of the gym as quickly as possible, have had an insane week at work thus far.

A.
8 RFT, with a partner, one partner working at a time:
8 Power Cleans (135/95#)
8 Burpees-over-the-bar
8 Shoulder-to-Overhead (135/95#)
8 Box Jumps (24/20")
8 HSPU
8 KBS (72/53#)
8 TTB
8 Thrusters (135/95#)

-20:10 ... went through this with my wife, I didn't really properly warm-up, but once I got moving we got through this pretty quickly, the other best time on the board was 21:45... anyway, this wasn't really training for anything, but it was good to at least get some movement in.

12/12/17

CFT was supposed to be today... but got pushed back to tomorrow ... haven't taken 3 full days off like this in a long time, probably good for my body.

12/11/17

Further complete rest / tapering down for a scored CFT.

12/10/17

Complete Rest ... body is pretty thrashed

12/9/17

Today was a very high volume session... but this was an extremely solid workout. I felt great on everything, handstand walk / muscle-up combo was a bit rough. Everything else I felt very fit on.

A.
3 Sets, for quality movement:
Ring Muscle ups x 1-10 reps (consistent unbroken sets, not maximum effort)
Pistols x 20 reps (alternating)
Handstand Walk x 20m

-This took about 15 minutes ... hit 10 unbroken reps on the muscle-ups each set ... handstand walks were rough, but got through them.

B.
Every 2 for 20 (10 sets):
Clean and Jerk x 2 reps (not touch-and-go), build over the course of 10 sets

-135#, 185#, 185#, 205#, 205#, 225#, 245#, 255#, 265#, 275# ... overall felt very good on these. Cleans were a bit rough after squatting yesterday, but no missed reps here.

C.
'Strict JT'-ish
For time:
21-15-9*
Strict HSPU
Strict Ring Dip
Push-ups
*5 Strict Pull-ups after each set of each movement (9 sets of 5 reps = 45 strict pull-ups)

-14:14 (PR for Strict JT = 15:19 from 4/6/16) ... so I am extremely happy to have PRed this workout and done 45 strict pull-ups thrown in there. Great stuff.

Rest about 10-15 minutes then...

D.
On a running clock:

AMRAP 4:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders

Rest 3:00, then at 7:00...

AMRAP 6:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders

Rest 3:00, then at 16:00...

For time:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders

-Result  =
-15 Wall-Balls
-26 Kettle-Bell Swings
-8:17 ... this is great conditioning ... solid way to end the day, left me totally wrecked.

E.
ROMWOD

-Complete

12/8/17

Had as solid workout this morning. Felt great on the lifting. Got into open gym and got after this alone, ended up being a really great workout.

A.
Back Squat
Set 1 - 4 reps @ 70% (285#)
Set 2 - 3 reps @ 80% (325#)
Set 3 - 3 reps @ 80% (325#)
Set 4 - 2 reps @ 90% (365#)
Set 5 - 2 reps @ 90%+ (375#)
Set 6 - 2 reps @ 90%+ (375#)
Set 7 - 2 reps @ 90%+ (375#)
Set 8 - 2 reps @ 90%+ (375#)
Set 9 - 2 reps @ 90%+ (375#)
Rest 2-3 minutes between sets

-Complete, best squatting has felt in a while. 5 doubles at 375# were all solid.

B.
On a 20:00 clock:

0:00 - 10:00
Build to a Heavy Snatch Double, 1.1 (2-3 seconds between reps)

10:00 - 20:00
Build to a Heavy Snatch x 1 rep

-Doubles = 185#, 195#, 205#, 215#
-Singles = 185#, 205#, 220#, 230#

C.
3 sets of:
KB Front Rack Step-Ups x 20 reps, alternating @ 24" box w/ 2 x 35# KB
Rest as needed
Bent-Over Unsupported Wide Rows x 20 reps (10 right, 10 left) @ 35# KB
Rest as needed

-Complete... step-ups were rough

D.
10:00 Clock (5 sets) of:
60 Seconds to complete 15 Calorie Assault Bike, remaining time is max burpees
60 Rest

-15, 10, 8, 6, 6 ... this rocked me. My lungs were fucked after this, great workout. Would like to do more stuff like this in the future.

12/7/17

Complete Rest ... considered training today, but I was feeling pretty beat up and overall felt like I could use the rest.

12/6/17

AM Workout (0600)

Had a pretty solid workout this morning ... went in for open gym and programmed the session myself. Got a lot out of it... the conditioning was really fun.

A.
EMOM 15:
Split Jerk x 1 rep @75-85% (235-265#)

-5 sets @ 235#
-5 sets @ 255#
-5 sets @ 265# ... no misses, felt strong on everything.

B.
For time:
30/20 Bike Cals
12 Ground-to-Overhead (205/135#)
20/15 Bike Cals
9 Ground-to-Overhead (205/135#)
10 Bike Cals
6 Ground-to-Overhead (205/135#)

-11:02 ... fun workout... killer on the quads, especially after squatting yesterday. All reps were single power clean and push-jerks.

C.
3 Sets, not for time:
Double KB Single Leg Dead-lift (2 x 72# KB) x 10 Reps
Side Lateral Raises (2 x 10# DB) x 10 reps
Plank x :60
Rest as needed

-Complete ... good accessory work. The dead-lifts were rough on the hamstrings and glutes.

PM Workout (1730)

Hit the class after work... I was a bit fatigued, especially in my posterior chain this afternoon... took a new pre-workout that made me feel pretty decent on the bench press... but I felt terrible on the conditioning. I will not be taking this pre-workout again before doing crossfit... it was a bit high in caffeine and other weird stuff ... made my heart rate sky rocket quickly ... will be using it only for strength / bodybuilding stuff in the future. Anyway, despite this, still glad I got back in the gym and put in some extra volume.

A.
10 Minutes Iron-Scap work

-Complete

B.
Bench Press
3 sets of 7 reps
Rest as needed

-185#, 195#, 195# (fail - 6 reps) ... overall happy with this given all the jerks this morning, didn't push it too hard, but got through it.

B.
3 RFT:
15 Dead-lifts (225/135#)
20 Box Jumps (24/20")
25 Pull-ups

-8:59 ... first two rounds of DL unbroken, then last round was 5/5/5 ... box jumps were consistently slow... lots of jumping up / stepping down ... pull-ups were 15/10 every set. I was surprised with how bad I felt on this, but I tried to push through it and get as much intensity out of this as I could. I am interested to do this again.

C.
ROMWOD

-Complete ... felt amazing after the dead-lifting.

12/5/17

Had a very good workout this morning... went to Open gym and got to put in a little more lifting volume than usual. It was a fun workout. 225# snatch and 385# back squat for the day were both pretty solid.

A.
Every 2 for 6 (3 sets):
High-Hang Snatch x 3 reps @ 50-60% (135-145#)

Every 2 for 6 (3 sets):
High-Hang Snatch + Hang Snatch x 3 reps @ 70% (175#)

Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80-85% (195-205#)

Every 3 for 9 (3 sets):
Snatch x 1 rep @ 92% (225#)

-Complete except I missed the first snatch at 225# ... came back and got the next two. All the reps up until that first miss felt very good.

B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (305#)
2 x 85% (345#)
2 x 90% (365#)
1 x 90% (365#)
1 x 90%+ (375#)
1 x 90%+ (385#)
Rest as needed between sets

-Complete ... all of these felt very good. Definitely more there on the singles, but just called it at 385# and moved on.

C.
3 RFT:
12 Burpee Box Jump Overs (24/20")
15/12 Calorie Assault Bike
9 Strict Deficit HSPU (2")
15/12 Calorie Assault Bike
6 Left Arm DB Overhead Squats (50/30#)
6 Right Arm DB Overhead Squats (50/30#)

-18:52 ... rough workout, killer on the shoulders and legs. Fun and different workout for me. I don't think I've ever done this many deficit strict HSPU in a workout. My wife kicked my ass on this... particularly the HSPU... my sets were 5/3/1 ... 4/3/2 ... 3/3/2/1 ... rough.

12/4/17

Much needed complete rest ... body is very sore.

12/3/17

Got in a little gymnastics and some great rowing intervals. Shorter day, but after yesterday it was much needed.

A.
Warm-up, team of 3, rotating movements, for 3 sets:
2 Rope Climbs (15')
4 Strict Paralette HSPU (rogue paraletts to 5 ab-mats? this was still a small deficit)
8 Good Mornings (45/35#)
10m Hand-Stand Walk

-Complete ... handstand walking was rough because I was so sore from yesterday... worst hand-stand walking has gone in a long time. But overall was a good warm-up.

B.
Every 4 for 28 (7 sets):
750/700m Row

-Result =
2:35
2:36
2:35
2:36
2:35
2:36
2:31 ... was trying to keep a 1:45 / 500m pace ... then went really hard on that last set. Overall great aerobic conditioning. I felt solid on this.

12/2/17

Had another great workout today. Lots of work done today. I've never done 16.2 before because I was injured during the 2016 Open. I've always wanted to give it a try, overall I think it is a test of fitness and work capacity. My goal was to get to the set of 275# ... I achieved this, but it was a big struggle. The reps at 225# were tougher than I thought they would be. I think when I was in the best shape I've ever been I could have gotten to the set of 315# cleans. It would be great to get back to that level of strength. Anyway, great day today, really enjoyed being in the gym.

A.
'Open Workout 16.2'
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/85#)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/115#)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/145#)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/175#)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/205#)

Stop at 20 minutes.

Rest about 10-15 minutes then...

On a running clock:

B.
For time:
2000m Row
15 Burpee Box Jump Overs (24/20")
30 Muscle-ups
15 Burpee Box Jump Overs (24/20")
1600m Run

Rest until the clock reaches 40:00 and then...

C.
AMRAP 8:
Strict HSPU x 1,2,3,4,5...*
*After each round of SHSPU complete 10 Wall-Balls (20/14#)

-Result:

A = 341 reps (2 reps at 275#) ... splits were 2:55 / 6:58 / 11:44 and had about :60 to hit cleans at 275#, but didn't hit the first rep until 15:30 and then got the last one at about 15:55. My goal was to get into the cleans at 275#, hopefully in the future I can get to the bar at 315#.

B = 27:30 ... Overall a very tough workout, I wasn't recovered from part A ... 2k was in 8 minutes ... MU were 5/5/5/5/3/2/2/2/1 ... can't remember the last time I've done a single on MU ... the last set of BBJO and the mile run were extremely slow (10 minute mile).

C = Finished round of 7 + 1 HSPU

D.
ROMWOD

-Complete

12/1/17

Complete Rest

11/30/17

Hit the class workout this morning ... it was a pretty decent workout overall, got a lot out of it for a class workout. Wish I had time to do extra stuff afterward... but have been having a really crazy week at work.

A.
Clean
3-3-3-3-3 (toutch-and-go reps)

-185#, 235#, 255#, 275#, 285# (failed - only 2 reps) ... lost my grip on the barbell on that second rep at the top, didn't try to re-grip for the third rep, just called it there. 275# for a touch-and-go triple is pretty solid for me ... might be a PR for a 3 RM touch-and-go? I have never recorded this.

B.
5 Sets (20 minute clock) of:
AMRAP 2 Minutes:
25 Cal Row
Max Reps Shoulder-to-Overhead (205#)
Rest 2 Minutes

-9,9,9,8,7 = 43 S2O ... this was a fun workout ... a lot different from what we typically do in the class workouts at my gym.

11/29/17

Complete Rest ... feeling pretty beat up today.

11/28/17

Lower volume day overall today, but got a good workout in nonetheless. Snatching felt great... the conditioning piece was very 'crossfity' ... it was a nice change after the long aerobic stuff I've been doing the last week. Overall I felt much better today than yesterday, glad to be getting over my cold.

A.
Four sets of:
Power Snatch x 1 rep @ 75-80% (185-195#)
Rest as needed

-185#, 185#, 195#, 195#

B.
Three sets of:
Snatch x 1 rep @ 90% (220#)

-Complete, no misses, all reps felt easy.

C.
1 Set of:
Hang Power Snatch x 2 reps (TnG)

-205# ... wasn't part of the progression I've been following, but gave this a try because the class was doing it.

D.
AMRAP 9:
30 Double-Unders
6 Power Snatch (135/95#)
9 HSPU
12 Front Squats (135/95#)

-3 Rounds + 45 reps (9 HSPU) ... unbroken HSPU and front squats ... the unbroken HSPU was the goal for this workout. Everything felt pretty solid, but the front squats were by far the worst part. Overall a big effort on this, was happy with how this went and how good my HSPU felt.

E.
15 Minute ROMWOD

-Complete

11/27/17

Today was, all around, the worst I have felt in the gym in months. I felt weak on the lifting and very tired on the conditioning piece.

A.
2 Sets:
10 Strict Ring Dips
10 Strict Pull-ups
Rest :90

-Complete ... part of the class warm-up.

B.
Bench Press
5x5
Rest 1-2 minutes between sets

-185# across ... got all the reps without a spot, but this is a lot less than I would typically use for bench. Didn't feel great, but got through it.

C.
AMRAP 20:
7 Power Cleans (135/95#)
7 Burpees
200m Run

-9 Rounds + 11 reps ... felt really shitty on this throughout... have a head-cold/congestion and I just felt sluggish throughout this. Tried to get through it as best I could ... shitty workout to come back to after Thanksgiving.

D.
3 Sets:
Strict Weighted Dips x 5 reps (40,50,50#)
Hammer Curls x 10 reps (2 x 50# DB)
Rest :90

-Complete

3 Sets:
Strict Weighted Pull-ups x 5 reps (72#)
Single-Arm DB Bench Press x 20 reps (10 each arm)@ 50#
Rest :90

-Complete

11/25 & 11/26

Complete Rest

11/24/17

Dropped into a local gym on Long Island ... coach was clearly hungover and there wasn't much energy in the class. I would figure this was at about an 80% effort. I didn't feel great... slightly congested/hungover/food hungover ... was good to get a little movement in.

A.
AMRAP 20 Minutes, with a partner, one partner working at a time:
10 Power Cleans (185/125#)
20 Bar-Facing Burpees
20 KB Dead-lifts (2 x 72/53#)
400m Run (together)

-4 Rounds + 50 reps

11/23/17

Thanksgiving 5k

-20:56 (6:44 mile pace) ... great morning, no wind and sunny...  I wanted to run about 1 minute faster than this ... two years ago I hit this course in 20:32 ... so I have slowed down slightly over the last two years... overall happy with this performance though. Wish it could have been a little faster. But, going forward, looking to hit a sub 18 minute 3 mile on this year's PFT.

11/22/17

Complete Rest.

11/21/17

Hit the class workout in the evening ... I was feeling a bit beat up from yesterday... but overall once I got warmed up and started moving I felt solid on everything. Overall a lower volume session with nothing heavy, wasn't too taxing, but it was fun to go 100% on the conditioning piece.

A.
5 Sets:
5 Strict Toes-to-Bar
30m Handstand Walk
:30 Bottom of Squat Hold (against pull-up rig)
:60 Rest

-Complete ... felt pretty good on the handstand walk I got 3 of these hand-stand walks unbroken, fell a little short on the first two rounds, about 25m, before stopping. Overall this was a solid warm-up.

B.
'Nasty Girls'
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

-5:49 unbroken ... splits were 1:44 / 3:44 / 5:49 (1:44 / 2:00 / 2:05 ) ... I was happy with being this consistent on the splits, probably should have pushed the air squats a little bit more, especially on the last set. But overall this was a big effort here, given that I haven't been doing much high volume bodyweight conditioning this time of year, I was happy with how this went. Overall this is a 'classic' crossfit workout and a great test of fitness. Enjoyed doing this, now time to taper down for the Thanksgiving 5k on Thursday.

11/20/17

AM Workout (0600)

Had a solid workout this morning, wasn't anything too crazy, but it was good hard work.

A.
Four sets of:
Hang Snatch* x 2 reps @ 80-85% (195-210#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed

-197#, 197#, 204#, 204# ... had kilogram plates on there, little different numbers than I would usually do, but I felt very solid on everything.

B.
Three sets of:
Snatch x 1 rep @ 90% (220#)
Rest as needed

-Complete ... no misses, felt solid.

C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 95% (235#)
Rest as needed

-Complete

D.
Build to a tough single in 12 minutes:
Dead-Stop Front Squat

-185#, 235#, 285#, 305#, 315# .. haven't done these in a very long time, but it was a nice change.

D.
For time:
55 Bar-Facing Burpees
55 Pull-ups
55 Calorie Assault Bike
55 HSPU

-16:50 ... burpees and cals were at a consistent pace ... pull-ups were 25/10/5/9/6 ... HPSU were 15/5 and then a shit-show of random reps. Big effort on this, really burnt my shoulders. Overall a big effort, this was definitely a fun and challenging workout.

PM Workout (1300) 

A.
4 Mile Group Run

-Ran as a battalion... was a slow pace, finished around 40 minutes total ... was a good warm-up though.

B.
Every 2 for 20 (10 sets):
200m Run

-Fastest/slowest were 30/34 ... very consistent within this range today, felt pretty solid running.

11/19/17

Complete Rest ... much needed ... took a very long nap today

11/18/17

Had an awesome workout today... I was a little tired this morning, but once I got warmed up and moving I felt very good on everything. Hit one of my favorite 'emom' workouts from back in the day when I was training for the 2014 Regional.

A.
Not for time, for quality movement:
Pistols (alternating), sets of:
6-8-10-12-14-12-10-8-6*
*1 Rope Climb (15') and 25 Foot Handstand Walk between each set

-Complete ... didn't time this, was just working on technique throughout, felt good on everything, was a great warm-up.

B.
EMOM 30:
Min 1 - 15/12 Calorie Row
Min 2 - 5 Power Cleans (205/145#)
Min 3 - 10 C2B Pull-ups

-Complete ... no missed reps here, the last time and only other time I've done this was in April 2014. 3 and a half years ago, but I remember this being really tough and solid training. Back then I was only getting 12 calories on the row, today was 15 throughout. I was really taxed during the last few sets, took a lot of effort to get through. Had a really good time doing this, really great training.

C.
3 Sets of:
KB Row (72#) x 20 reps (10 each arm)
GHD Plank Hold x :75 seconds
Rest as needed

-Complete

D.
15 Minute ROMWOD

-Complete ... felt good, need to get back to doing these every day.

11/17/17

Have had a crazy work/puppy schedule .... snuck into the gym at work to get a quick workout in ... caught a quick tricep pump and called it a day.

A.
Incline Bench Press
7-7-7
Rest 2 minutes between sets

Flat Bench Press
7-7-7
Rest 2 minutes between sets

-Incline = 135#, 155#, 165#
-Flat = 185#, 185# x 6, 185# x 5 ... rest interval caught up to me on these ... didn't have a spotter so didn't really push it, but it was good to get in some reps bench. Haven't been doing it much in the last few weeks.

B.
3 Sets of:
DB Skull Crushers x 15 reps (2 x 25#)
Rest :60

-Complete

C.
3 sets of:
Incline DB Skull Crushers x 15 reps (2 x 20#)
Rest :60

-Complete

D.
3 Sets of:
Tricep Rope Push-Downs (40#) x 12 reps*
Rest 60 seconds
*Drop set on last set, max reps at 30# and 20# after the last set of 12

E.
3 Sets of:
Face Pulls (30#) x 15 reps
DB Side Lateral Raises (2 x 15#) x 15 reps

-Complete

11/16/17

Got into open gym to day because the class workout was pretty terrible... Had a pretty solid session, squatting was really fun and challenging.

A.
EMOM 15:
Power Clean and Split Jerk x 1 rep @ 70-80% (210-240#)

-210# x 2 sets, 220# x 2 sets, 225# x 2 sets, 230# x 2 sets, 240# x 7 sets

B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (300#)
2 x 85% (345#)
2 x 90% (365#)
10 x 73% (295#)
10 x 73% (295#)
10 x 73% (295#)
Rest 2-3 minutes between sets

-Complete ... sets of 10 rocked me, otherwise felt great.

C.
AMRAP 10 Minutes*:
Dumbbell Thrusters (2 x 50/30#)
*EMOM 5 Burpees

-57 reps ... this was a bit of a shit-show... DB thrusters rocked me. Would like to do this again and improve my score.

11/15/17

Complete Rest

11/14/17

Starting a dead-lift program today... did a pulling/posterior chain workout. 

A.

Dead-lift

8 x 50% (250#)

6 x 60% (300#)

4 x 70% (350#)

2 x 75% (375#) 

Rest as needed

-Complete ... low %s, first week of program. 

B.

3 Super-Sets:
Strict Weighted Pull-ups (35#) x 5 reps

Max Reps Strict Pull-ups with 2 second eccentric 

Rest 2-3 minutes 

-Score = 10,7,6 ... rough, huge pump on that 2 second eccentric ... fun/different training 

C.

3 Sets:

Single-Leg KB Dead-lift (72#) x 20 reps (10 each leg) 

Rest as needed

-Complete

D.

10 Super-Sets:

Strict HSPU x 5 Reps

Standing BB Bicep Curls (75#) x 10 Reps 

Rest :90

-Complete ... huge pump on this. HSPU felt very easy, curls were brutal during the second half. 

11/13/17

AM Workout (0630)

Got into the gym for open gym this morning... was in and out in an hour. I had a pretty solid workout, I was a little tight in my hamstrings and traps, but once I got warmed up I felt good on everything.

A.
Four sets of:
Hang Snatch* x 2 reps @ 75-80% (185-195#)
*Pause two seconds at mid-thigh for each rep and two seconds in the bottom receiving position of the second hang snatch
Rest as needed

-185# across ... felt very strong on these

B.
Three sets of:
Snatch x 1 rep @ 85% (210#)
Rest as needed

-Complete

C.
Three sets of:
1 Snatch Dead-Lift + 2 Snatch Pulls @ 90% (220#)
Rest as needed

-Complete

C.
2 RFT:
25/15 Calorie Assault Bike
10 Ring Muscle-ups

-5:59 ... unbroken ... goal was to get the muscle-ups unbroken, splits were 2:43 / 5:59 ... slowed down on that second bike. Had a huge transition across the gym, so lost some time there, but still got a lot of good intensity out of this.

PM Workout (1730) 

Got in for the class workout in the afternoon. The lifting was a little rough... but enjoyed the conditioning piece a lot.

A.
5 Sets of:
Back Rack Lunges x 3 Right Leg + 3 Left Leg
Rest as needed

-135#, 185#, 235#, 255#, 275# ... last set was a bit sketchy. Have never done this lift for such low reps/heavy weights... but got it done.

B.
'The Ghost' (24 minute clock)
6 Rounds, for max reps:
1 Minute - Rowing Cals
1 Minute - Burpees
1 Minute - Double-Unders
1 Minute - Rest

-Cals = 138 (29,25,22,22,20,20)
-Burpees = 75 (15,13,13,12,11,11)
-DU = 635 (105, 107, 105, 107, 102, 109)
-Total = 848

-This was really great conditioning ... unbroken sets of DU for all the sets... rowing and burpees slowed down a bit, but I was really focusing on those big unbroken sets of DU. Great stuff, really fun and challenging conditioning.

11/12/17

Complete Rest / slight hangover

11/11/17

Programmed this session and it ended up being really solid. Great skill work, really fun time in the gym, felt great on everything.

A.
EMOM 10:
Rope Climbs (15') x 2 reps

-Complete ... great warm-up ... was really focusing on getting up the rope in 2 pulls.

B.
Not for time, for quality movement:
Unbroken C2B Pull-up Sets:
1-2-3-4-5-6-7-8-9-10*
*20 Foot Handstand Walk Between Each Set

-Complete

C.
'Horton'
9 RFT, with a partner:
9 Bar Muscle-ups
11 Clean and Jerks (155/105#)
50 Yard Buddy Carry

-21:22 ... Did 5 Bar MU each round and went with singles for the C+J throughout ... split the carry 100 feet for myself, 50 feet for my partner. Fun/different workout.

11/10/17

I was going to rest today... but the class workout was a Linchpin 'mash-up' and I really wanted to give it a go. It was a bit of a cluster fuck of people... really big class and a complex workout. I definitely could have gotten a few more reps on the second part if I hadn't been doing this in a class fighting for space. Overall, still got a lot of intensity out of this workout and had a lot of fun.

A.
On a 12:00 Clock:
Build up to a heavy 3x3 dead-lift

-Hit 405# across for 3x3. Felt very easy, much more there, used this as more of a warm-up.

B.
AMRAP 5 Minutes:
5 Power Cleans (95/65#)
5 Thrusters (95/65#)

Rest 5:00

AMRAP 10:
3 Dead-lifts (315/205#)
1 Round of 'Cindy' (5 pull-ups, 10 push-ups, 15 air squats)

Rest 5:00

AMRAP 7:
7 Over-the-bar Burpees
7 Hang Power Snatch (75/55#)

-Result =
-9 Rounds + 8 Reps ... I was really trying for 10 rounds even... but barely missed it. Big effort, this was the toughest of the 3 AMRAPs.
-9 Rounds ... had huge transitions here and had a lot of people in the way of the pull-up station I was using ... lost some time on that, but got a lot of intensity out of it.
- 7 Rounds + 4 Reps ... rough... muscle-snatched each rep easily, but the burpees were terrible. Solid finisher to the session.

11/9/17

Hit the class workout this morning, had a great time. It was a short and simple workout.

A.
EMOM 8:
2 Low Hang Power Snatch + 1 Power Snatch

-185# x 5 sets, 195# x 2 sets, 200# (f) x 1 set ... failed the last power snatch at 200#, should have just caught it a little lower, was a dumb miss. Overall a short but intense lifting session, felt very strong and consistent on the sets of 185#

B.
For time:
400m Run
15 Squat Snatch (135/95#)
400m Run
12 Power Snatch (135/95#)
400m Run
9 Overhead Squats (135/95#)

-8:46 ... singles for the snatches, UB OHS ... short but effective burner.

C.
Tabata Plank (top of push-up position)

-Complete

D.
5 Sets of:
Single-Arm DB Overhead Squat x 20 reps (10 each arm)
Rest as needed

-3 sets at 50# DB ... then put on my weightlifting shoes and did two more sets with a 70# DB

11/8/17

Had a pretty solid workout this morning. It was very simple, but it was good training. Got in and out of the gym in 60 minutes during open gym hours.

A.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (300#)
2 x 85% (345#)
2 x 90% (365#)
10 x 70% (280#)
10 x 70% (280#)
10 x 70% (280#)
Rest 2-3 minutes between sets

-Complete ... felt solid here, going off my recent single of 405# from last month. Everything felt good, I miss squatting like this.

B.
3 Sets, each for time:
10 Burpee Box Jump Overs (24/20")
20 HSPU
30 Wall-Balls (20/14#)
Rest 90 seconds between sets

-3:36 (15/5 HSPU ... 15/15 WB)
-4:59 (10/6/4 HSPU ... 15/15 WB)
-5:32 (7/6/3/3 HSPU ... 10/10/10 WB) ... these were rough intervals ... HSPU did not feel great today... haven't done HSPU into wall-balls in a while... forgot how much that burns the shoulders.

11/7/17

AM Workout (0530) 

Jumped into the class workout, had fun doing this today, wasn't anything too crazy, cleans felt very solid.

A.
Power Clean (all sets aside from the 1s were touch-and-go)
10-5-3-1-1-1-3-5-10

-Result =
-135# x 10
-185# x 5
-235# x 3
-Singles = 255#, 280#, 300#
-240# x 3
-235# x 5
-230# x 8 (failed the 9th rep of the set of 10)

-Working up to a single at 300# for power clean is solid for me. It didn't feel great, but I got through it. I haven't cleaned this much in a while... on to 315# in the near future.

B.
For time:
21-18-15-12-9-6*
Pull-ups
GHD Sit-ups

*100 Foot Walking Lunge before each set

-11:58 unbroken ... GHDs were by far the most difficult part, pull-ups easily unbroken, walking lunges were recovery.

PM Workout (1500) 

Got in and out of the gym quickly this afternoon. Caught a pump that was complementary to this morning's session. Fun / stress relief after work.

A.
Wide-Grip Strict Pull-ups x 10 reps
Rest :60 Between Sets

-Complete

B.
Lat Pull-Downs
3 Sets of 12
Rest :60

-Complete, 70#, 60#, 60#

C.
Single-Arm KB Row
3 Sets of 30 Reps (15 each arm)
Rest :60

-Across at 5#

D.
Rope Straight Arm Pull-Down
3 Sets of 15 Reps
Rest :60

-Across at 20#

E.
Standing EZ Barbell Curl
3 Sets of 21 Reps (7 Full, 7 partial top to halfway, 7 partial bottom to halfway)
Rest :60

-Complete, 60#, 60#, 50#

F.
EZ Bar Preacher Curl
3 Sets of 10 Reps
Rest :60

-Across at 50#

G.
EZ Bar Reverse Preacher Curl
3 sets of 10 reps
Rest :60

-Across at 40#

H.
KB Standing Alternating Bicep Curls, one giant set of:
2 x 35# x 20 reps
2 x 25# x 20 reps
2 x 15# x 20 reps

-Complete ... was a solid finisher

11/6/17

Complete Rest ... considered training today, but due to work/life getting in the way and the extreme volume of yesterday I felt fine taking today off.

11/5/17

After two days of rest, my body felt very good. Haven't taken two days off in a row since getting back to Virginia on 10/15. Overall training is going well, starting to feel like I am back in 'Crossfit' shape. Anyway, today was a brutal session, ended up getting in a 'Comp Train' workout by myself... lots of aerobic volume today... it really kicked my ass, but it was some great training.

A.
On a running clock:

For time:
2000m Row

at 10:00...

3 RFT:
10 Power Snatch (135/95#)
10 Bar Muscle-ups

at 20:00...

2000m Row

at 30:00...

3 RFT:
10 Thrusters (155/105#)
10 Burpee Box Jump Overs (30/24")

at 40:00...

2000m Row

at 50:00....

3 RFT:
10 Clean and Jerks (205/145#)
10 Ring Muscle-ups

-Result  =
-7:17
-8:33 (bar muscle-ups all 5/5, singles on snatches)
-7:52
-8:56 (thrusters all 6/4, BBJO were a rough slog)
-8:02
-18:02 (splits for the rounds were 5/6/7 minutes ... last set of clean and jerks took about 6 minutes and was a total shit-show... all ring muscle-ups 6/4)

11/4/17

Further Complete Rest

11/3/17

Complete Rest

11/2/17

AM Workout (0530)

Hit the class workout this morning... was a hero workout, but overall not too challenging or too much volume.

A.
'Coe'
10 RFT:
10 Thrusters (95/65#)
10 Ring Push-ups

-12:51 ... thrusters unbroken, ring push-ups were broken up after the first set ... I probably could have pushed this pace a little more, but still got a great workout out of this.

B.
Every 2 for 10 (5 sets):
C2B Pull-ups x 12 unbroken reps

-Complete ... added these in as skill work

C.
15 Minute ROMWOD

-Complete

PM Workout (1545) 

Caught a quick pump after work... needed to work out some pent up energy. Had a good time.

A.
Strict Dips
3 Sets of 10 reps
Rest :60

-Complete ... used as a warm-up, didn't push the loading here

B.
10 Super-Sets of:
Bench Press (135#) x 10 reps
Standing EZ Bar Curls (70-60#) x 10 reps
Rest :90

-Complete ... got a huge pump out of this, was using a 70# bar for the first 5 sets, had to drop down to a 60# bar half-way through because I 'cheating' at the hip quite a bit, dropped down in weight to focus on time under tension and strict reps.

C.
3 Super-Sets of:
Rear Delt Machine x 10 reps
Tricep Rope Push-Downs x 10 reps
Rest :60

-Complete ... don't remember loading

D.
3 Sets of:
Face Pulls x 20 reps
Rest :60

-Complete ... don't remember loading

E.
3 Sets of:
Seated Alternating DB Curls x 20 reps (10 each arm)
Rest :60

-Across at 20# ... tough

11/1/17

Had some early morning work obligations this morning, so couldn't get in the gym. But I jumped into a track workout with a couple of guys from work unplanned. This was a nice addition to the day. Also caught the class workout in the evening after work.

AM Workout (1130) 

8 Intervals, each for time:

400m Run 

Between intervals rest by walking 100m and then jogging 100m 

-80, 82, 83, 78, 80, 82, 83, 77 ... solid effort on these, rest intervals were a bit different every time, usually about 2 minutes though. 

PM Workout (1730) 

A.

4 Sets of: 

2 Power Jerks + 1 Split Jerk 

-235#, 240#, 245#, 250# ... felt very solid on here, could have done more, but ran out of time. 

B.

6 Sets, with a partner, one partner working at a time (each partner does 3 sets):

10 Hang Power Cleans (185#)

20 Dead-lifts (185#)

30 Double-Unders

-9:23 total time ... don't remember my exact splits, close to 1:1 rest ... not the toughest conditioning I've done, but definitely burned the hamstrings. 

C.

EMOM 10:

5 Strict HSPU

-Complete ... burned my shoulders out, happy to get these reps in. 

10/31/17

Complete Rest ... wanted to train today, but couldn't fit it in my schedule ... body was feeling beat up as it is, probably needed the rest.

10/30/17

Got in and hit the class workout this morning, ended up being a fun/different workout than I typically do. Very intense on the grip, was a nice change.

A.
Front Squat
3 x 10 (max effort)
Rest as needed

-Working sets = 225#, 255#, 275# ... probably more there, but 275# for 10 is still decent for me right now.

B.
AMRAP 15:
5 Rope Climbs (15')
10 Toes-to-Bar
15 C2B Pull-ups
20 Calorie Row
25 Alternating DB Snatch (50/35#)

-2 Rounds + 4 RC ... was about halfway up the rope on that last set, arms were completely blown up at this point. I got to the rope with 2 minutes left and only got 4 reps... a bit disappointing at the end, but high volume RC are definitely something I need work on. Overall a solid workout on the forearms/biceps.

C.
'Death by Strict HSPU'

-8 Rounds + 6 reps ... went to complete failure here on the set of 9. Strict HSPU overall felt pretty good though.

D.
15 Min ROMWOD

-Complete

10/29/17

Complete Rest ... was going to do some gymnastics stuff today... but cut it out due to feeling too beat up from yesterday.

10/28/17

AM Workout (0700)

Had a great track session this morning. I felt much more fit running today than I did last week. It was a little tough getting moving this early on a Saturday, but once we got over there and warmed up it was a really good time. When we got to the track it was still dark and the sun was rising throughout this workout, it was a great way to start the day.

A.
3 x 600m
Rest :60 between sets
4 x 400m
Rest :60 between sets
5 x 200m
Rest :60 between sets

-Result =
-600s = 2:09 / 2:13 / 2:20
-400s = 82 / 85 / 92 / 91
-200s = 34 / 36 / 35 / 36 / 32 ... kind of fell apart on the 400s ... but the rest interval was very short. Went really hard on that last 200 ... felt strong there.

PM Workout (1230)

A.
Every 2 for 20 (10 sets):
Snatch x 2 reps - start at 65% (165#) and build over the course of 10 sets

-165#, 165#, 185#, 185#, 185#, 205#, 205#, 215#, 220#, 225# (fail - 1 rep) ... missed that second rep at 225# out front ... should have had it, it felt really solid, just got it my head a little bit about the weight and lost it. Overall happy with how this felt today, 220# felt very smooth.

B.
On a running clock:

Every 5 minutes for 30 minutes (6 sets):
Run 400m
12 Push-Press (115/75#)
6/4 Muscle-ups

Rest until the clock reaches 40:00 then...

Teams of 2:
30/20 Cal. Assault Bike (each)
100 Wall-Balls (20/14#)
30 Power Cleans (225/155#)
100 Pull-ups
30/20 Calorie Assault Bike (each)

*Partner 1 starts on the bike, once he or she completes the assault bike they start chipping away at the wall-balls. When partner 2 finish the assault bike they may advance to the wall-balls and assist partner 1. Once the wall-balls are complete then both athletes work on the 30 power-cleans. After completion of the PC, both athletes start chipping through 100 pull-ups and then each partner must finish with 30/20 assault bike calories.

-Result =
-Intervals were 2:17 / 2:25 / 2:31 / 2:40 / 2:47 / 2:59 ... all sets unbroken, progressively got much slower ... my run suffered a lot on the last two sets, but overall a big effort, was proud of myself for getting those last two sets of muscle-ups unbroken.
-Team workout = 21:08 ... rough after the intervals, but good aerobic work.

C.
2 Sets of:
Unsupported DB Rows (70#) x 20 reps (10 each arm)
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete

10/27/17

Complete Rest ... upper body is sore from yesterday.

10/26/17

AM Workout (0530)

Got a short upper-body bodybuilding session in this morning. Felt pretty solid on everything, got a decent pump.

A.
Bench Press
4 sets of 5, building
Rest as needed

-185#, 205#, 210#, 215# (f - failed the last rep and needed a spot)

after the 4th set, one set for max reps at 135#:

Max Reps = 24 reps

B.
Alternating Standing KB Press
3 Sets of 20 (10 each arm)
Rest as needed

-53# KBs x 8 each arm ... 53# KBs x 7 each arm ... 35# x 10 each arm ... dropped it down on that last set... was going to failure on the first two sets ... have never done this movement, was very challenging.

C.
10 Super-Sets:
Strict Weighted Dips (10#) x 10 reps
DB Hammer Curls (2 x 50# DB) x 10 reps
Rest :90

-Complete ... failed the 10th dip on the 9th set and the 9th and 10th rep on the 10th set ... big effort/huge pump on this. Great training.

D.
3 Super-Sets:
DB Skull Crushers (2 x 25# DB) x 10 reps
DB Tricep Extensions (2 x 15# DB) x 10 reps
Rest :90

-Complete

PM Workout (1645) 

Due to time constraints this morning the short workout I got in left me wanting more. Went back to get in some extra stuff at the gym at work. Was in and out in 30 minutes and got a decent pump.

A.
4 Sets of:
Incline DB Bench Press x 10 reps
Rest as neeed

-40#, 60#, 70#, 70#s

B.
3 Sets of:
Side Lateral Raise x 10 reps
Rest as needed

-15#, 15#, 20#s

C.
3 Super-Sets:
Tricep Push-Downs x 12 reps
Rope Cable Curls x 12 reps
Rest :60

-Complete ... don't remember loads

D.
3 Sets:
Single-Arm Tricep Push-Down x 20 reps (10 each arm)

-25# across

E.
3 Sets:
Wide-Grip Cable Bicep Curl x 12 reps
Rest :60

-Complete

F.
3 Sets:
Face Pulls x 20 reps

-Complete ... don't remember loads

10/25/17

Today was a shorter, albeit solid, session. Got in and out and in an hour during open gym.

A.
On a running clock:

Every 2 for 6 (3 sets):
Muscle Snatch x 1 rep

Every 2 for 6 (3 sets):
High-Hang Snatch @ 70% (175#)

Every 2 for 6 (3 sets):
Hang-Snatch @ 80% (195#)

Every 2 for 10 (5 sets):
Snatch @ 80%+ (195#)+

-Result:
-Muscle Snatch = 135#, 155#, 175# (fail x 2 attempts) ... this felt awful, haven't done one of these in ages, it was embarrassing to miss such a light load
-High-Hang = 175# across ... didn't feel great
-Hang-Snatch = 195# across ... felt much better, got all the reps easily
-Snatch = 195#, 205#, 210#, 215#, 220# ... these all felt solid, probably could have done more, but haven't been snatching over the last few months. Looking forward to getting back into it.

B.
3 RFT:
300m Row
12 Strict HPSU
20/15 Calorie Bike (try to maintain 70 RPM)
12 C2B Pull-ups

-Unbroken in 11:11 ... felt very good on everything ... tried to keep the RPM around 70, something I usually don't think about, it was a good challenge. This was a great workout overall.

10/24/17

Hit the class workout this morning ... was decently taxing for a class workout. I had fun with this one, tried to go as fast as I could, but my conditioning is still not great.

A.
Push-Press
5x5 - use same weight across
Rest as needed

-215# across ... missed the 5th rep of 5th set ... but overall a good effort, this was a challenging load for me. Fun lifting.

B.
10 RFT:
3 Dead-lifts (315/205#)
4 Muscle-ups
5 Over-the-Bar Burpees

-13:37 ... kept an EMOM pace for 4 minutes, then began to slow a lot on the burpees over the second half of this. Good/simple conditioning, got a lot of intensity out of this.

C.
3 Sets:
Single Leg KB Dead-lifts (72#) x 20 reps (10 each leg)
Rest as needed
Double Upside-down Front Rack KB Holds (2 x 26# KB) x :40
Rest as needed

-Complete

10/23/17

Complete Rest ... body is pretty sore from the weekend workouts. Starting the week off with a rest day was great though ... this schedule over the next few months should be great.

10/22/17

Had a great day of training ... felt solid throughout, which was surprising given the volume yesterday and that I haven't been running hard lately. Overall a fun Sunday. Looking forward to resting tomorrow and hitting it hard this coming week.

Track Workout (1000)

On a running clock:

0:00 - 800m Run
4:00 - 400m Run
6:00 - 200m Run
10:00 - 800m Run
14:00 - 400m Run
16:00 - 200m Run
20:00 - 800m Run
22:00 - 400m Run
24:00 - 200m Run

-2:46 / 1:16 / :37
-3:00 / 1:19 / :36
-3:01 / 1:24 / :36 ... ROUGH ... very short rest intervals, but got a lot of intensity out of this. It was fun to be back on the track. Looking forward to more of these in the coming weeks.

Gymnastics Workout (1200) 

A.
For time:
18 HSPU
4 Rope Climbs (15')
15 HSPU
3 Rope Climbs (15')
12 HSPU
2 Rope Climbs (15')

-6:49 ... HSPU were 18 unbroken ... 9/6 ... 6/3/3

Rest 10-15 minutes then...

B.
AMRAP 20:
500m Row
21/15 Calorie Bike
40 Foot Hand-Stand Walk
3 Rounds of C2B Cindy (5 C2B Pull-ups, 10 Push-ups, 15 Air Squats)

-2 Rounds + 5 Calories

10/21/17

Got to program my own session today and a few people from the gym came out to workout with us. Overall a great session ... I felt solid on everything despite not hitting this much crossfit volume. Looking forward to getting after training over the coming months with a lot of workouts like this.

A.
Every 2 for 20 (10 sets):
Clean + Front Squat + Jerk

Build over the course of 10 sets to today's heavy complex (start around 60-65%)

-185#, 205#, 225#, 245#, 255#, 265#, 275# x 4 sets ... I felt very strong on all these reps ... jerk was a little questionable at 275#, but I tried to stay outside my comfort zone and get all those reps. Big effort, really fun training.

B.
On a running clock:

For time:
9-6-3
Thrusters (165/115#)
Muscle-ups

At 10:00 begin...

For time:

3 Rounds:
7 Dead-lifts (345/225#)
7 Bar Muscle-ups

straight into...

3 Rounds:
21 Wall-Balls (20/14#)
21 Toes-to-Bar

at 40:00 begin...

Teams of 2, one partner working at a time:
80-60-40-20
Calorie Row
40-30-20-10
Burpee Box Jump Overs (24/20")

-Result =
-4:20 ... unbroken thrusters ... Muscle-ups were 6/3 4/2 and 3
-12:45 ... I was surprised by how good everything on this felt, especially the bar MU ... haven't done any of them in 11+ weeks, but they felt very good. Each set was 5/2 ... I was a little bummed I had to break up the dead-lifts, but I haven't been doing any dead-lifts in conditioning workouts, will get this back soon.
-14:00 ... this was purely a grinder of a workout, great aerobic training/finisher.

C.
3 Sets of:
One-Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete ... presses were with a set with 50# and then two with 70# DB

10/20/17

Active Recovery.

-40 Minute Easy Run ... ran 20 minutes out and back, ran from my office out to OCS and back... it was about 70 degrees with a slight breeze ... overall really nice weather for a chill run. I felt so good I almost wanted to get in another hard training session... but I figure that I need to ease back into hard training and keep the volume low over the next few weeks ... but I am looking forward to hitting a solid session tomorrow.

10/19/17

Hit up the class workout again... it was some okay aerobic conditioning ... nothing crazy.

A.

EMOM 15 (5 sets):

Min 1 - Double KB Hang Cleans (2 x 53#) 

Min 2 - Plank x :60 

Min 3 - Renegade Row x 6 reps (2 x 50# DB)

-Complete ... more of warm-up than anything, but the gym had it on the board as a workout... I felt very warm and ready for anything after this. 

Rest 10 minutes then... 

B.

For Max Reps (16 min clock):

Min 1 - Box Jump Overs (24/20")

Min 2 - Suitcase Carry Box Step-Ups (24/20") @ 53# KB

Min 3 - Thrusters (45/35#)

Min 4 - Rest 

-Complete ... don't remember the exact numbers, but definitely got some quality intensity out of this. 

10/18/17

Got in an early workout this morning at 0530... it is nice to get back to a routine... legs still a bit sore from the front squat EMOM the other day, but overall felt solid on everything we did today. It was nice to get in some reps on the rings again... haven't touched them in about 10 weeks, but everything felt fine.

A.
With a partner, one partner working at a time:
20 Pull-ups
20 Shoulder-to-Overhead (155/105#)
20 Toes-to-Bar
20 Wall-Balls (20/14#)
20 Calorie Row

-5 Rounds + 49 reps (9 T2B) ... hit this with my WIFE ... first partner workout since getting married. Felt solid on everything, we never really slowed down at all and took the class.

B.
EMOM 10:
3/2 Ring Muscle-ups

-Complete ... got all the reps ... tore my hand a bit, which sucked, but I am looking forward to training more gymnastics movements after taking a few months to just lift.

C.
20 Minute ROMWOD

-Complete ... felt amazing ... really need to get back in to doing these every day... wasn't fitting them in my schedule while at school.

10/17/17

Complete Rest

10/16/17

Hit the class workout this evening at 5:30 pm ... didn't feel particularly great on the conditioning piece, but felt very strong on the front squats. Looking forward to another day in the gym tomorrow.

A.
4 RFT:
400m Run
3 Rope Climbs (15')
10 Power Cleans (135/95#)

-14:45 ... unbroken PC ... very slow runs ... consistent rope climbs... slowed down a bit on the final set. Overall a good aerobic/forearm workout ... looking forward to cutting a few lbs and hitting the conditioning hard over the next few months.

Rest 10 minutes then...

B.
EMOM 10:
Front Squat x 2 reps

-280# for 5 sets
-300# for 5 sets ... for an average of 290# load across ... more there, probably could have gone 300# for 5 sets and 315# for 5 sets ... but overall a fun finisher ... burned my quads quite a bit.

10/15/17

Typically don't train on Sundays... but has been weird with graduating from school / traveling back to VA. Got in the gym and hit the class workout and then got in an arm pump afterward ... didn't feel particularly great during the crossfit workout, but 120 toes-to-bar would probably slow down anyone.

A.
3 Sets:
KB Bulgarian Split Squats, farmer's carry grip (2 x 53#) x 20 reps (10 each leg)
Rest as needed
Ring Support Hold x :40
Rest as needed

-Complete

B.
4 RFT:
20 KBS (72/53#)
30 Toes-to-Bar
400m Run

-20:01 ... KBS unbroken, runs were consistent and slow... had to break up the TTB quite a bit, especially during the second half. Definitely a burner on the core and grip.

C.
10 Sets:
Strict Dips x 10 reps
Rest :90
DB Hammer Curls (2 x 45#) x 10 reps
Rest :90

-Complete ... got a huge pump from this, was a fun finisher.

10/13 & 10/14

Complete Rest / partying / traveling

10/12/17

Had a pretty decent lower body / conditioning workout this afternoon. Has been pretty stressful / time consuming while checking out of this school... but tomorrow is the last day and I'll be headed home on Saturday. Can't wait to get back into a solid training/diet/sleeping/work routine ... I've had fun switching up my training over the last 10 weeks, but I'm over not being back home and dictating how I spend the majority of my time.

A.
EMOM 12 (3 sets):
Min 1 - Snatch x 2 reps @ 70% (175 #)
Min 2 - Snatch x 2 reps @ 73% (185#)
Min 3 - Snatch x 2 rep @ 75% (190#)
Min 4 - Rest

-Complete ... felt very solid, got all of the reps easily.

B.
Back Squat
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
Rest 2-3 minutes between sets

-Complete ... felt better than last week, but didn't feel particularly great.

C.
'Fight Gone Bad-ish'
3 Rounds, for max reps (18 minute clock):
1:00 - Cal Row
1:00 - Sumo-Deadlift High Pull (75/55#)
1:00 - Box Jump Overs (24/20")
1:00 - Push-Press (75/55#)
1:00 - Air Squats
1:00 - Rest

-137, 125, 118 ... this was a similar stimulus to traditional FGB... but had to change the movements a bit... didn't want to do high repetition box jumps and didn't have access to a wall-ball... had to change the stuff around on the spot, but still got some great conditioning out of this.

D.
3 Sets:
Weighted Hip Extensions (35/25#) x 20 reps
Rest as needed
Front Rack KB Reverse Lunge (2 x 35#) x 20 reps (alternating)
Rest as needed

-Went light here, was pretty tossed from the previous work, but got through everything.

10/11/17

Today was a great workout... I have had a ton stress from work schedule / bull shit / getting all my shit together to move back to Virginia. I can't wait to no longer live in a fucking hotel and not have my time fucked with by instructors at a military school. Anyway, had a great workout today, caught a huge pump in my chest and arms.

A.
Bench Press
10 Minutes to work a single

then...

5 sets of 7 reps, start at 75% of today's single and increase the load
Rest as needed between sets

-Singles = 215#, 225#, 235#
-Working sets = 175#, 180#, 185#, 190#, 195# (f) x 6 ... failed the 7th rep on the 5th set. Big effort here, was fun to barbell bench, didn't hit it last week.

B.
10 Super-Sets:
Decline DB Bench Press (2 x 70# DB) x 10 reps
Rest :90
Strict Pull-ups x 10 reps
Rest :90

-Got through 8 sets complete, then failed and got 8 reps and 9 reps of DB Bench on the 9th and 10th sets respectively. Huge effort... left me totally tossed.

C.
3 Super-Sets:
Strict Weighted Dips x 10 reps
DB Hammer Curls (2 x 40#) x 10 reps
Leg Raises x 15 reps
Rest 2:00

-Complete

D.
3 Super-Sets:
Incline DB Fly (2 x 25#) x 10 reps
DB Row (75#) x 20 reps (10 each arm)
Hollow Rocks x 15 reps
Rest 2:00

-Complete

E.
3 Super-Sets:
Incline DB Skull Crushers (2 x 20#) x 15 reps
DB Tricep-Kick Backs (2 x 15#) x 15 reps
V-ups x 15 reps
Rest 2:00

-Complete

F.
3 Super-Sets:
Standing EZ Bar Curl (70#) x 10 reps
Seated Alternating DB Curl (2 x 15# DB) x 20 reps (10 each arm)
Rest 2:00

-Complete ... was totally dead by this point... insane session. Great stuff.

10/10/17

Active Recovery / very low volume day. 

'Marine Corps CFT'

-Ran a 2:27 800m run in boots/utes = 100 points
-Ammo Can Lifts = 127 = 100 points
-Movement Under Fire = 2:21 + 5 seconds = 84 points (missed the grenade toss again... which sucked, have only missed this twice in my life, the second time being toady.

284/300 score ... this was a group PT / not for score event, but it is good to know where I'm at. The run/ammo can lifts felt surprisingly great. Need to work on some lactic/speed stuff in order to improve on the MUF... 300 score is viable when I hit this for score in about a month.

10/9/17

Active Recovery

-Easy 25 minute run

10/8/17

Complete Rest

10/7/17

Wow... today kicked my ass... and only because of part C... those sled pushes DESTROYED me. I was having trouble simply putting away my weights ... cut the accessory work afterward way down... was just too tossed to push it at all... haven't been this taxed from a workout in a long time... I guess I need to do more sled work.

A.
Snatch-Grip Dead-lift
5x5
Rest as needed

-205#, 225#, 255#, 275#, 295# ... felt very solid on these, haven't done them in months (maybe years?) so didn't really know how to load them, just went off feel.

B.
3 RFT:
20 Wall-Balls (20/14#)
20 KBS (53#/35#)
10 Power Cleans (185/125#)

Rest 5 minutes

3 RFT:
10 Dead-lifts (225/155#)
20 KBS (53/35#)
20 Wall-Balls (20/14#)

-10:06
-8:44 ... both of these were solid conditioning pieces ... got a lot of good intensity out of this.

Rest 10 minutes then...

C.
8 Rounds, with a partner (4 rounds each):
100m Sled Push (Weighted of sled + 90#)
Rest is partner's set

-This took about 10 minutes total... it was on shitty dry grass with an old shitty sled... I haven't felt so taxed from something in ages... I also have never pushed such a small load on a sled, but the friction and lack of a solid surface made this terrible. Great training... but damn I was smoked.

D.
3 sets of 20 (10 each arm):
Single-Arm DB Preacher Curl
Rest as needed

-30# across ... couldn't push the loading... was totally destroyed by this point.

E.
3 sets of 10:
EZ Bar Bicep Curls
Rest :90

-70# across

F.
3 Sets of:
Close-Grip Cable Curl x 10 reps
Close-Grip Reverse Cable Curl x 10 reps
Rest :90

-25# across ... good pump/finisher.

10/6/17

This afternoon was a super solid workout. I felt great throughout and really enjoyed myself today. Pushed the loading where I could and got a lot of intensity out of this. I really enjoyed the GVT super-set variant we did today, it was challenging and fun. Looking forward to training tomorrow.

A.
Push-Press
3-3-3
Push-Jerk
3-3-3
Split-Jerk
3-3-3
*Increase the load over 9 sets
Rest as needed

-Push-Press = 185#, 195#, 205#
-Push-Jerk = 205#, 225#, 235#
-Split-Jerk = 245#, 250#, 255# ... this was challenging... shoulders were smoked, but no missed reps and all reps were touch-and-go out of a rack ... good training, could have gone heavier with some jerk blocks ... I really miss using those.

B.
10 Super-Sets:
Decline DB Bench Press (2 x 65# DB) x 10 reps
Rest :90
Strict Pull-ups x 10 reps
Rest :90

-Complete ... first few sets felt easy, by the 6th set I had a huge pump and by the last 3 sets I was struggling badly... tough and really fun. This was one of the best pumps I've ever had.

C.
3 Super-Sets:
Incline DB Fly (2 x 25#) x 10 reps
DB Row (75#) x 20 reps (10 each arm)
Rest 1-2 minutes

-Complete

D.
3 Super-Sets:
Decline DB Skull Crushers (2 x 20#) x 15 reps
DB Tricep-Kick Backs (2 x 15#) x 15 reps
Rest 90 seconds

-Complete ... always a burner, really tough and good finisher on the triceps.

E.
3 Super-Sets:
Rear-Delt Fly Machine x 12 reps
Close-Grip Tricep Push-downs x 15 reps
Rest as needed

-Complete ... don't even remember the loading ... just got through this, I was totally done by this time.

10/5/17

Active Recovery Day

A.
Easy 5 Mile Run

-Complete ... out in 25ish and back in 23ish ... went very easy ... legs are extremely toasted from the last two days of working out. My hamstrings were painfully sore with every step I took.

10/4/17

Another typical 'crossfit' day today... the toughest part of this was surprisingly part A. It really left my lungs torched. Overall a great workout though. Did A and B outside in about 60 degree and sunny weather here in Newport RI... great conditions for working out. Had a lot of fun doing this stuff, after taking those 8ish weeks away from high volume crossfit, this was a nice change.

A.
Each for time: 

5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)

Rest 2:00

5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)

Rest 2:00

5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

-Result = 
-1:12 - unbroken
-1:55 - singles starting at 185# 
-3:37 - all singles 
-This was a bitch and a half ... way different from how I've been training lately; very fun and difficult.

B.

For time: 

800m run

then... 

5 Rounds:

12 Toes-to-Bar

9 Overhead Squats (95/65#)

6 Strict HSPU 

then... 

800m run

-20:37 ... splits were 3:00 for first 800, then finished the 5 rounds at 17:07, then a 3:37 800 ... T2B and OHS unbroken, HSPU were 6 ... 3 sets of 4/2 ... 3/3 ... rough on the HSPU, overall a very fun workout and I didn't feel too out of shape on the other stuff. 

C.

3 Sets:

Plank x :60 

Rest as needed 

Face-Pulls x 20 @ (32.5#)

Rest as needed

-Complete

D.
10 Minutes Stretching

-Complete

10/3/17

Finally back in the gym after a whirlwind of a weekend... still felt a little tired when I woke up this morning... but got into the gym and got in a traditional 'crossfit' style workout.

A.
EMOM 8:
5 C2B Pull-ups + 5 Air Squats

-Complete ... added this in... needed to wake up and get loose, was a solid warm-up.

B.
3 RFT:
30 Hang Power Cleans (115/85#)
30 Wall-Balls (20/14#)
90 Double-Unders

-14:40 ... splits were 3:40 / 9:30 / 14:40 ... gassed out hard on the second round after coming out of the gate hot ... rough on the lungs after not doing much cardio over the last 8 weeks.

C.
EMOM 12 (3 sets):
Min 1 - Snatch x 3 reps @ 72% (175#)
Min 2 - Snatch x 2 reps @ 77% (185#)
Min 3 - Snatch x 1 rep @ 82% (200#)
Min 4 - Rest

-Complete in my nike metcons ... didn't feel great... but got all the reps

D.
Back Squat
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
Rest 2-3 minutes between sets

-Complete ... no belt/knee sleeves/lifting shoes ... which was a tough change, but got all the reps.

9/30 to 10/2

Wedding fun / recovering from fun

9/29/17

Had something different planned today... but was a bit hungover from the wedding rehearsal dinner last night. Modified everything on the spot, got a nice partner workout in with a really good friend of mine and then went to brunch with all my best male friends. Great way to start off my wedding day.

A.
EMOM 7:
7 Strict Pull-ups

-Complete

B.
With a partner, one partner working at at time:
80 Calorie Row
60 Bench Press (135#)
60 Toes-to-Bar
60 Calorie Row
40 Bench Press (155#)
40 Toes-to-Bar
20 Bench Press (185#)
20 Toes-to-Bar

-I think this took us right around 20 minutes? Don't really remember

C.
3 Rounds:
Barbell Row (135#) x 10 reps
Reverse Curls (75#) x 10 reps
Rest as needed

-Complete ... short little pump finisher, had to get it in.