Today was a much lighter volume day... which was necessary after this last week of training. Tried to get as much intensity out of this as I could, but I am pretty sore from yesterday.
A.
On a track:
6 sets of x 3 Minutes (maintaining pace is the goal - hold a selected pace from start to finish on all reps)
Rest :45 between all reps
-Tried to maintain a 6:00 mile pace, or 800m for each interval... they went:
800
800
800
750
750
710
Fell off a little toward the end, but overall happy with my effort given the volume we put in this week.
Friday, June 22, 2018
6/30/18
This morning was a great workout. Overall a lot of volume, possibly bordering on too much... but we nonetheless got through everything. I got a great workout out of this. I felt extremely fit on everything. I did not PR my 'Eva' time, but we did a lot of lifting prior and it was extremely hot out, and I had much larger transitions today than when I had previously done this workout. Despite not PRing, still got a ton of intensity out of today and had an extremely fun time in the gym. Great Saturday morning.
A.
For Time:
50′ Handstand Walk
22 Back Rack Reverse Lunges (165/115#)
50′ Handstand Walk
16 Front Rack Reverse Lunges (165/115#)
50′ Handstand Walk
10 Overhead Reverse Lunges (165/115#)
-5:17 unbroken. Getting the 50' handstands unbroken was a very nice surprise.
B.
D.
'Eva'
5 RFT:
800m Run
30 KBS (72/53#)
30 Pull-ups
-38:51 ... previous PR was 35 something, but I was happy to get through this under 40. Hit this at 0830 and it was already 80 degrees, had my KB stationed outside, really fun, enjoyed being outside.
E.
Not for time:
21-18-15-12-9
GHD Sit-ups*
*L-Sit x :10 seconds + 4 Ring Muscle-ups after reach set
-Complete, I was pretty toasted by this point, but this was good core accessory
A.
For Time:
50′ Handstand Walk
22 Back Rack Reverse Lunges (165/115#)
50′ Handstand Walk
16 Front Rack Reverse Lunges (165/115#)
50′ Handstand Walk
10 Overhead Reverse Lunges (165/115#)
-5:17 unbroken. Getting the 50' handstands unbroken was a very nice surprise.
B.
Front Squats
9 Sets of 3:
Sets 1-3: 77% (280#)
Sets 4-6: 82% (300#)
Sets 7-9: 87% (320#)
Rest 2:00 between sets.
-Complete ... these were very fun, felt very strong here.
C.
9 Sets of 3:
Sets 1-3: 77% (280#)
Sets 4-6: 82% (300#)
Sets 7-9: 87% (320#)
Rest 2:00 between sets.
-Complete ... these were very fun, felt very strong here.
C.
Every 2 for 10 (5 Sets) of:
3 Position Power Clean (high-hang, hang, low-hang) + Split Jerk
Build to a Moderate Complex
-176#, 198#, 220#, 242#, 253# ... felt very solid on these, could have done more, but I was happy with how easy these sets felt.
3 Position Power Clean (high-hang, hang, low-hang) + Split Jerk
Build to a Moderate Complex
-176#, 198#, 220#, 242#, 253# ... felt very solid on these, could have done more, but I was happy with how easy these sets felt.
D.
'Eva'
5 RFT:
800m Run
30 KBS (72/53#)
30 Pull-ups
-38:51 ... previous PR was 35 something, but I was happy to get through this under 40. Hit this at 0830 and it was already 80 degrees, had my KB stationed outside, really fun, enjoyed being outside.
E.
Not for time:
21-18-15-12-9
GHD Sit-ups*
*L-Sit x :10 seconds + 4 Ring Muscle-ups after reach set
-Complete, I was pretty toasted by this point, but this was good core accessory
6/28/18
AM Workout (0530)
This morning was an insane workout, but one of the best I've had in a very long time. This was extremely hard work; hard work that most people are just not willing to do. This workout left me completely gassed out, but I am really proud of myself and my wife for our efforts (we were the only two people doing this together). It was an extremely humid morning and we were totally smoked at the end of this. I'm really thankful to be able to hit crazy difficult workouts like this and push myself way beyond perceived limits, that is what Crossfit is all about. Great day in the gym, looking forward to a rest day tomorrow and another tough session on Saturday.
A.
Snatch Balance
Quickly Build to a Moderately Heavy Double
-135#, 185#, 205#, 225# ... much more there, but called kept it on the lighter side, was a good warm-up.
B.
This morning was an insane workout, but one of the best I've had in a very long time. This was extremely hard work; hard work that most people are just not willing to do. This workout left me completely gassed out, but I am really proud of myself and my wife for our efforts (we were the only two people doing this together). It was an extremely humid morning and we were totally smoked at the end of this. I'm really thankful to be able to hit crazy difficult workouts like this and push myself way beyond perceived limits, that is what Crossfit is all about. Great day in the gym, looking forward to a rest day tomorrow and another tough session on Saturday.
A.
Snatch Balance
Quickly Build to a Moderately Heavy Double
-135#, 185#, 205#, 225# ... much more there, but called kept it on the lighter side, was a good warm-up.
B.
On the 0:00…
For Time:
400 Meter Run
30 Thrusters (115/80)
400 Mete Run
On the 20:00…
4 Rounds For Time:
21 Wallballs (30/20)
15 Toes to Bar
9 Deficit Kipping Handstand Push-ups (6″/4″)
6 Rounds For Time:
2 Rope Climbs (15')
100 Meter Run
10 Alternating Dumbbell Power Snatches (70/55#)
100 Meter Run
On the 60:00…
For Time:
21-18-15-12-9
Row for Calories
Bike for Calories
-Result =
-4:56 ... thrusters were 21/9
-18:04 ... deficit HSPU were a shit-show
-14:42
-12:20
PM Workout (1830)
3 x 600m
3 x 200m
3 x 500m
3 x 200m
90 seconds rest between reps
3 minute rest between sets
-Result =
600s = 2:03, 2:07, 2:03
200 = 38, 33, 38
500 = 1:42, 1:44, 1:50
200 = 35, 33, 30
I was surprised by how good I felt this afternoon. Overall this is probably one of the most high volume training days I've ever done... but I felt fit throughout and really enjoyed all the training today. Looking forward to some rest tomorrow and a few more tough workouts before my week of vacation for the 4th of July.
For Time:
400 Meter Run
30 Thrusters (115/80)
400 Mete Run
On the 20:00…
4 Rounds For Time:
21 Wallballs (30/20)
15 Toes to Bar
9 Deficit Kipping Handstand Push-ups (6″/4″)
On the 40:00…
6 Rounds For Time:
2 Rope Climbs (15')
100 Meter Run
10 Alternating Dumbbell Power Snatches (70/55#)
100 Meter Run
On the 60:00…
For Time:
21-18-15-12-9
Row for Calories
Bike for Calories
-Result =
-4:56 ... thrusters were 21/9
-18:04 ... deficit HSPU were a shit-show
-14:42
-12:20
PM Workout (1830)
3 x 600m
3 x 200m
3 x 500m
3 x 200m
90 seconds rest between reps
3 minute rest between sets
-Result =
600s = 2:03, 2:07, 2:03
200 = 38, 33, 38
500 = 1:42, 1:44, 1:50
200 = 35, 33, 30
I was surprised by how good I felt this afternoon. Overall this is probably one of the most high volume training days I've ever done... but I felt fit throughout and really enjoyed all the training today. Looking forward to some rest tomorrow and a few more tough workouts before my week of vacation for the 4th of July.
6/27/18
AM Workout (0530)
This morning was a great workout, I was a little sore in my core/posterior chain from yesterday, but once we started moving through everything I felt great. I was blown away by how fit I felt on part D... my aerobic capacity has come back very nicely.
A.
Every :30 for 6 Minutes (12 sets):
7/5 C2B Pull-ups
-Complete ... this was more difficult than I thought, but got through all the reps.
This morning was a great workout, I was a little sore in my core/posterior chain from yesterday, but once we started moving through everything I felt great. I was blown away by how fit I felt on part D... my aerobic capacity has come back very nicely.
A.
Every :30 for 6 Minutes (12 sets):
7/5 C2B Pull-ups
-Complete ... this was more difficult than I thought, but got through all the reps.
B.
Back Squat
3 Sets of 10 @ 65-70% (265-285#)
Repeat from last Wednesday. Aim to improve slightly.
-285# across (used 275# last week) ... was a bit tired from yesterday, but got all these reps.
C.
3 Sets of 10 @ 65-70% (265-285#)
Repeat from last Wednesday. Aim to improve slightly.
-285# across (used 275# last week) ... was a bit tired from yesterday, but got all these reps.
C.
5 Rounds:
16/12 Calorie Assault Bike
4 Ring Muscle-Ups
4 Front Squats (245/165#)
-12:53 ... unbroken ... front squats were tough.
Rest about 10 minutes then...
D.
”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14#)
30 Double Unders
15 Kettlebell Swings (53/35#)
-7 Rounds + 4 Wall-balls ... very aerobic, all sets unbroken, with a couple misses on DU. Otherwise I was really moving through this a consistent solid pace.
PM Workout (1400)
A.
Sling Shot Bench Press
8-8-8-8-8
Rest 2-3 minutes
-185, 195, 205, 215, 225 (fail - 6 reps) ... overall this was good, I was a little bummed out I didn't get all the reps on the last set, but I was pretty fatigued by then. Still good for a second workout of the day and the insane workout yesterday.
B.
3 Sets:
Seated DB Shoulder Press (2 x 55# DB) x 10 reps
Rest :60
Strict Stationary Dips x max reps
Rest :60
-12,9,10 dips ... rough... that rest interval was tough.
C.
3 Super-Sets:
Supinated BB Row (135#) x 10 reps
Single Arm Preacher Curl (35#) x 20 reps (10 each arm)
Rest 2:00
-Complete
D.
10 Super-Sets:
EZ Bar Skull Crusher (70#) x 10 reps
EZ Bar Curl (70#) x 10 reps
Rest :90
-Complete ... huge pump on this ... really fun finisher. Always love getting in these 10x10 arm workouts.
4 Front Squats (245/165#)
-12:53 ... unbroken ... front squats were tough.
Rest about 10 minutes then...
D.
”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14#)
30 Double Unders
15 Kettlebell Swings (53/35#)
-7 Rounds + 4 Wall-balls ... very aerobic, all sets unbroken, with a couple misses on DU. Otherwise I was really moving through this a consistent solid pace.
PM Workout (1400)
A.
Sling Shot Bench Press
8-8-8-8-8
Rest 2-3 minutes
-185, 195, 205, 215, 225 (fail - 6 reps) ... overall this was good, I was a little bummed out I didn't get all the reps on the last set, but I was pretty fatigued by then. Still good for a second workout of the day and the insane workout yesterday.
B.
3 Sets:
Seated DB Shoulder Press (2 x 55# DB) x 10 reps
Rest :60
Strict Stationary Dips x max reps
Rest :60
-12,9,10 dips ... rough... that rest interval was tough.
C.
3 Super-Sets:
Supinated BB Row (135#) x 10 reps
Single Arm Preacher Curl (35#) x 20 reps (10 each arm)
Rest 2:00
-Complete
D.
10 Super-Sets:
EZ Bar Skull Crusher (70#) x 10 reps
EZ Bar Curl (70#) x 10 reps
Rest :90
-Complete ... huge pump on this ... really fun finisher. Always love getting in these 10x10 arm workouts.
Wednesday, June 20, 2018
6/26/18
Today was a great workout. I saw part C a while ago and have always wanted to give it a go. I had a great time slogging through it. I was really surprised by how fit I felt and by the fact that I never 'hit a wall' given the long time domain of this workout. Overall a really fun morning in the gym, had a great time.
A.
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch (Drop Bar From Overhead)
Squat Snatch
Build to a moderate, not heavy load. Focus on speed and technique
-135#, 135#, 155#, 155#, 175#, 175#, 185# ... great warm-up for the posterior chain.
B.
Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74% (185#)
Minute 2 – 77% (195#)
Minute 3 – 80% (205#)
Repeat this cycle (2) additional times for the 9:00.
-Complete ... hit all of these reps very easily, really fun moving these lighter loads and feeling very fast and in good positions.
C.
A.
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch (Drop Bar From Overhead)
Squat Snatch
Build to a moderate, not heavy load. Focus on speed and technique
-135#, 135#, 155#, 155#, 175#, 175#, 185# ... great warm-up for the posterior chain.
B.
Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74% (185#)
Minute 2 – 77% (195#)
Minute 3 – 80% (205#)
Repeat this cycle (2) additional times for the 9:00.
-Complete ... hit all of these reps very easily, really fun moving these lighter loads and feeling very fast and in good positions.
C.
“Regional Glen”
For Time:
30 Power Clean and Jerks (225/155#)
1 Mile Run
10 Legless Rope Climbs
1 Mile Run
100 Barbell Facing Burpees
-43:38 ... approximate splits were:
10:30 for C+J
18:30 (8:00) 1 Mile Run
25:30 (7:00) minutes for RC
33:00 (8:00) 1 Mile Run
10 minutes for burpees
Overall I was really happy with this, I was very consistent throughout this and never fell off of my pace. I was intimidated by this, but in retrospect I moved through it very well and comfortably. All of this was within my wheelhouse. 10 x Legless RC were the toughest part. Looking forward to training tomorrow.
For Time:
30 Power Clean and Jerks (225/155#)
1 Mile Run
10 Legless Rope Climbs
1 Mile Run
100 Barbell Facing Burpees
-43:38 ... approximate splits were:
10:30 for C+J
18:30 (8:00) 1 Mile Run
25:30 (7:00) minutes for RC
33:00 (8:00) 1 Mile Run
10 minutes for burpees
Overall I was really happy with this, I was very consistent throughout this and never fell off of my pace. I was intimidated by this, but in retrospect I moved through it very well and comfortably. All of this was within my wheelhouse. 10 x Legless RC were the toughest part. Looking forward to training tomorrow.
6/25/18
Active Rest / haven't taken two days off in a while... feeling a bit beat up so figured I would rest extra. Plus with duty yesterday I only slept about 3 hours and then caught a 90 minute nap later in the day... definitely terrible for my recovery, so extra day was entirely necessary. Put together a recovery day and got after it later in the day.
A.
30 Minute Walk
-Complete
B.
35 Minute Assault Bike (Light Pace)*
*At the 5:00, 15:00 and 25:00 = One cycle of 'Iron Scap Protocal'
-Complete ... this was really good active movement.
C.
ROMWOD
-Complete ... felt really great.
A.
30 Minute Walk
-Complete
B.
35 Minute Assault Bike (Light Pace)*
*At the 5:00, 15:00 and 25:00 = One cycle of 'Iron Scap Protocal'
-Complete ... this was really good active movement.
C.
ROMWOD
-Complete ... felt really great.
Sunday, June 17, 2018
6/23/18
This morning was a fucking awesome workout. I'm glad I had a much lower volume day yesterday because I felt great this morning. I felt fit throughout this, great on the lifting and my lungs felt great on the conditioning pieces. DB Thrusters are always a bitch and a half, but I was happy that I got through them at a consistent pace. Overall a really great session, I had a really great time this morning.
AM Workout (0700)
A.
With a Running Clock...
Minutes 0:00 – 5:00 – 50/35 Calories Assault Bike or Row
Minutes 5:00 – 10:00 – Build to Heavy 3 Front Squat
Minutes 10:00 – 15:00 – Build to Heavy 3 Push Press
Minutes 15:00 – 20:00 – Build to a Heavy 1 Cluster
When the clock reaches 30:00 begin...
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 15 Wall-Balls (20/14#)
Even Minutes – Max Kipping Parallette Handstand Push-ups (1 45#, 1 25#, 1 ab-mat)
When the clock reaches 50:00 begin...
7 Rounds for Time:
5 Bar Muscle-Ups
12 Dumbbell Thrusters (50’s/35’s)
-Result =
1:29 for 50 calorie row
340# for 3 RM Front Squat (attempts went 275, 325, 340)
230# for 3 RM Push-Press (attempts went 185, 215, 230)
260# for 1 RM Cluster (attempts went 230, 250, 260)
EMOM was 6,5,3,2,2 = 17 reps
14:12 (unbroken bar MU, thrusters were 7/5 each set)
E.
3 Sets:
L-Sit Hold x Max Time
Rest :60 between each set
-:20 / :15 / :20 ... always a bitch
F.
ROMWOD
-Complete ... felt amazing after all the above work.
PM Workout (1500)
Track Workout
6 x (50m Max Effort sprint, then straight into 300m run)
Rest 3 Minutes
-Result =
-1:15 (7 second split)
-1:10 (6 second split)
-1:09 (6 second split)
-1:10 (6 second split
-1:11 (6 second split)
-1:10 (7 second split)
This was pretty rough after this morning... didn't really feel warm until that third interval. This is much different than a typical interval session for me. Going 100% at the beginning of each set was tough. It was difficult to settle into a consistent pace coming off of the 50. Overall fun though, loading on this volume today was good, looking forward to the much needed two days off following this.
AM Workout (0700)
A.
3 Sets, not for time, conversational warm-up pace
50 Double Unders
50′ Handstand Walk
One-Arm KB Front Rack Squats (53/35#) x 10 reps (5 each side)
-Complete
B.50 Double Unders
50′ Handstand Walk
One-Arm KB Front Rack Squats (53/35#) x 10 reps (5 each side)
-Complete
With a Running Clock...
Minutes 0:00 – 5:00 – 50/35 Calories Assault Bike or Row
Minutes 5:00 – 10:00 – Build to Heavy 3 Front Squat
Minutes 10:00 – 15:00 – Build to Heavy 3 Push Press
Minutes 15:00 – 20:00 – Build to a Heavy 1 Cluster
When the clock reaches 30:00 begin...
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 15 Wall-Balls (20/14#)
Even Minutes – Max Kipping Parallette Handstand Push-ups (1 45#, 1 25#, 1 ab-mat)
When the clock reaches 50:00 begin...
7 Rounds for Time:
5 Bar Muscle-Ups
12 Dumbbell Thrusters (50’s/35’s)
-Result =
1:29 for 50 calorie row
340# for 3 RM Front Squat (attempts went 275, 325, 340)
230# for 3 RM Push-Press (attempts went 185, 215, 230)
260# for 1 RM Cluster (attempts went 230, 250, 260)
EMOM was 6,5,3,2,2 = 17 reps
14:12 (unbroken bar MU, thrusters were 7/5 each set)
E.
3 Sets:
L-Sit Hold x Max Time
Rest :60 between each set
-:20 / :15 / :20 ... always a bitch
F.
ROMWOD
-Complete ... felt amazing after all the above work.
PM Workout (1500)
Track Workout
6 x (50m Max Effort sprint, then straight into 300m run)
Rest 3 Minutes
-Result =
-1:15 (7 second split)
-1:10 (6 second split)
-1:09 (6 second split)
-1:10 (6 second split
-1:11 (6 second split)
-1:10 (7 second split)
This was pretty rough after this morning... didn't really feel warm until that third interval. This is much different than a typical interval session for me. Going 100% at the beginning of each set was tough. It was difficult to settle into a consistent pace coming off of the 50. Overall fun though, loading on this volume today was good, looking forward to the much needed two days off following this.
6/22/18
This morning was a much needed lower volume day, it was nice to get in and out of the gym quickly and not wreck myself.
A.
For time:A.
50 Strict HSPU
-5:56 ... tried to do 5 reps every :30 and finish in around 5 minutes. Fell off this pace a bit... but I was happy still getting this in 10 sets of 5. Ever the weakness for me, this was a good tester that I am hoping to improve this off-season.
B.
Every 5 for 25 (5 Rounds):
Every 5 for 25 (5 Rounds):
400 Meter Run
21 GHD Sit-Ups
12 Kettlebell Deadlifts (2 x 88/72#)
-Complete ... fastest slowest were 2:52 / 3:10 ... tried to remain consistent on these, this felt very easy in comparison to the very high volume training we have been doing.
C.
3 Sets of 1 Minute – D-Ball Hold (100#)
Rest 2 minutes between all sets.
-Complete
21 GHD Sit-Ups
12 Kettlebell Deadlifts (2 x 88/72#)
-Complete ... fastest slowest were 2:52 / 3:10 ... tried to remain consistent on these, this felt very easy in comparison to the very high volume training we have been doing.
C.
3 Sets of 1 Minute – D-Ball Hold (100#)
Rest 2 minutes between all sets.
-Complete
6/21/18
This morning was a pretty shitty workout... this was the worst I've felt in the gym in a while... have had a bit of life and work stress / lack of sleep this week ... tried to get as much intensity out of this as I could... I was extremely bummed out for DNFing on the first part.
A.
For Time:
A.
For Time:
Clean and Jerk
-16:34 (DNF by 3 reps) ... missed the first jerk at 285 and just called it there. No way this was happening, just getting through the first 28 clean and jerks was rough. Felt like shit throughout this.
10 Reps (205/145)
8 Reps (225/155)
6 Reps (245/165)
4 Reps (265/175)
2 Reps (285/185)
Athlete’s choice on power/squat clean and as well as push/split jerk.6 Reps (245/165)
4 Reps (265/175)
2 Reps (285/185)
-16:34 (DNF by 3 reps) ... missed the first jerk at 285 and just called it there. No way this was happening, just getting through the first 28 clean and jerks was rough. Felt like shit throughout this.
B.
Back Squat
3 Sets of 10 (65-70%) (265-285#)
-Complete across at 275# ... these felt very easy and solid.
Rest about 10 minutes then...
C.
3 Rounds For Time:
15 Toes to Bar
12 Chest to Bar Pull-Ups
9 Hang Power Cleans (185/135)
20 Kettlebell Weighted Walking Lunges
Lunges Completed with 53/35 Kettlebells:
Round 1 – Farmers Walk (By Sides)
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead
-13:13 ... really grip intensive ... fun/different and very challenging workout.
Rest about 10 minutes then...
D.
For Time:
1500 Meter Row
150 Double Unders
50/35 Calorie Assault Bike
150 Double Unders
1500 Meter Row
-20:05 ... was trying to get this under 20 minutes, but didn't happen. Kept the row at a 1:59 / 500m pace, DU were 100/50 and bike was at 60 RPM. Maybe overpaced this a bit, but got through it.
E.
ROMWOD
-Complete
3 Sets of 10 (65-70%) (265-285#)
-Complete across at 275# ... these felt very easy and solid.
Rest about 10 minutes then...
C.
3 Rounds For Time:
15 Toes to Bar
12 Chest to Bar Pull-Ups
9 Hang Power Cleans (185/135)
20 Kettlebell Weighted Walking Lunges
Lunges Completed with 53/35 Kettlebells:
Round 1 – Farmers Walk (By Sides)
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead
-13:13 ... really grip intensive ... fun/different and very challenging workout.
Rest about 10 minutes then...
D.
For Time:
1500 Meter Row
150 Double Unders
50/35 Calorie Assault Bike
150 Double Unders
1500 Meter Row
-20:05 ... was trying to get this under 20 minutes, but didn't happen. Kept the row at a 1:59 / 500m pace, DU were 100/50 and bike was at 60 RPM. Maybe overpaced this a bit, but got through it.
E.
ROMWOD
-Complete
6/20/18
PFT
Strict Pull-ups = 21
Sit-ups = 115
3 Mile Run = 20:09
-280 of 300 points ... not my best PFT... typically hit 290+ ... but overall happy with this given I'm just coming off a strength cycle and didn't really prep a ton for this. Wish I would have gotten 23 pull-ups... but caught a couple no-reps in there ... run wasn't particularly fast, but got through it. Overall I hope to improve this time come next year.
Strict Pull-ups = 21
Sit-ups = 115
3 Mile Run = 20:09
-280 of 300 points ... not my best PFT... typically hit 290+ ... but overall happy with this given I'm just coming off a strength cycle and didn't really prep a ton for this. Wish I would have gotten 23 pull-ups... but caught a couple no-reps in there ... run wasn't particularly fast, but got through it. Overall I hope to improve this time come next year.
6/18/18
AM Workout (0600)
This was a decent workout; I didn't feel very good snatching, but I felt good on the conditioning piece. Overall a good workout, no PRs, but some solid work.
A.
With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
Min 15:00 – 20:00 – Build to a Heavy Squat Snatch
-OHS Triples were = 135, 185, 215#
-Snatch Balance Doubles = 185, 215, 235#
-Hang Squat Snatch = 185, 205, 215#
-Squat Snatch = 215, 225, 235# (failed 235#)
B.
5 Sets:
3 Pausing Snatch Deadlifts (Knee for 3 Seconds)
3 Hang Snatch High Pulls (Starting at Knee)
Start at 40% and Build.
-2 sets with 135#
-2 sets with 155#
-1 set with 165#
C.
AMRAP 9:
4 Ring Muscle-Ups
4 Power Snatch (165/115)
8 Ring Muscle-Ups
8 Power Snatch (165/115)
12 Ring Muscle-Ups
12 Power Snatch (165/115)
…
Up by (4) reps each round
-Round of 12 + 4 Muscle-ups
D.
'Death by Strict Weighted Pull-ups (20#)'
-Round of 8 + 3 reps
PM Workout (1930)
'Filthy Fifty' (ish - subbed back extensions with ab-mat sit-ups)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Ab-mat Sit-ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
-19:13 ... had to break this up a little more than I thought I would ... especially wall-balls, which were 25/10/8/7 ... overall I was on a solid pace up until the wall-balls/burpees ... burpees took me way too long, probably about 5 minutes. Overall still fun Crossfit conditioning; felt pretty good, especially as a second workout of the day.
This was a decent workout; I didn't feel very good snatching, but I felt good on the conditioning piece. Overall a good workout, no PRs, but some solid work.
A.
With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
Min 15:00 – 20:00 – Build to a Heavy Squat Snatch
-OHS Triples were = 135, 185, 215#
-Snatch Balance Doubles = 185, 215, 235#
-Hang Squat Snatch = 185, 205, 215#
-Squat Snatch = 215, 225, 235# (failed 235#)
B.
5 Sets:
3 Pausing Snatch Deadlifts (Knee for 3 Seconds)
3 Hang Snatch High Pulls (Starting at Knee)
Start at 40% and Build.
-2 sets with 135#
-2 sets with 155#
-1 set with 165#
C.
AMRAP 9:
4 Ring Muscle-Ups
4 Power Snatch (165/115)
8 Ring Muscle-Ups
8 Power Snatch (165/115)
12 Ring Muscle-Ups
12 Power Snatch (165/115)
…
Up by (4) reps each round
-Round of 12 + 4 Muscle-ups
D.
'Death by Strict Weighted Pull-ups (20#)'
-Round of 8 + 3 reps
PM Workout (1930)
'Filthy Fifty' (ish - subbed back extensions with ab-mat sit-ups)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Ab-mat Sit-ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
-19:13 ... had to break this up a little more than I thought I would ... especially wall-balls, which were 25/10/8/7 ... overall I was on a solid pace up until the wall-balls/burpees ... burpees took me way too long, probably about 5 minutes. Overall still fun Crossfit conditioning; felt pretty good, especially as a second workout of the day.
Thursday, June 7, 2018
6/17/18
To be frank, I was hungover today. And by that I mean like a 6/10. Had to really force it this morning, I was really trying just not to throw up. Once I got through the workout I felt much better overall... had about 10 drinks last night, but still got these running intervals in ... probably not as much intensity as there could have been had I not been hungover... but atleast I still got this in.
A.
Track Session
4 Sets of:
700m
Rest 75 seconds
300m
Rest 3 minutes
-Result =
2:20
:58
2:35
:63
2:39
:61
2:49
:63
A.
Track Session
4 Sets of:
700m
Rest 75 seconds
300m
Rest 3 minutes
-Result =
2:20
:58
2:35
:63
2:39
:61
2:49
:63
6/16/18
This morning was an awesome workout. I felt great on everything. I got back from Dallas at about 1 AM last night, I really did not want to get up at 6 when my alarm went off... after a couple cups of coffee I was able to make it into the gym. Part A got me really loose and feeling good, after that I everything came together and I felt very fit on everything. Really fun way to start my weekend.
A.
A.
3 Rounds, not for time, at a conversation warm-up pace:
1 Legless Rope Climb + 2 Rope Climbs
50′ Handstand Walk
One-Arm KB Front Rack Squats (53/35#) x 10 reps (5 each side)
-Complete ... great warm-up.
B.
Front Squat
9 Sets of 3:
Sets 1-3 – 75% (275#)
Sets 4-6 – 80% (295#)
Sets 7-9 – 85% (315#)
Rest 2:00 between sets.
-Complete off of 365# ... got all these reps easily, felt very strong.
C.
On a running clock:
Every 10 for 40 (4 sets), each for time:
400m Run
10 Burpee Box Jump Overs (24/20")
15/12 C2B Pull-ups
20 Wall-Balls (30/20#)
25/18 Calorie Bike
-Result =
-5:43
-6:23
-6:43
-6:53 ... 70 seconds of deviation was a bit of a bitch, but my runs began to get quite slow. All sets unbroken, which was the goal ... heavy wall-balls on last two sets were brutal to get unbroken, everything else was within my comfort zone.
Rest 10 minutes until the clock reaches 50:00 then...
D.
With a Partner, one partner holding both KBs at a time:
1200m Farmer's Carry (2 x 72/53# KB)
-Complete ... I think this took about 13 minutes? Not sure, overall a fun finisher, really tough on the grip, traps and glutes. Great way to end the day.
1 Legless Rope Climb + 2 Rope Climbs
50′ Handstand Walk
One-Arm KB Front Rack Squats (53/35#) x 10 reps (5 each side)
-Complete ... great warm-up.
Front Squat
9 Sets of 3:
Sets 1-3 – 75% (275#)
Sets 4-6 – 80% (295#)
Sets 7-9 – 85% (315#)
Rest 2:00 between sets.
-Complete off of 365# ... got all these reps easily, felt very strong.
C.
On a running clock:
Every 10 for 40 (4 sets), each for time:
400m Run
10 Burpee Box Jump Overs (24/20")
15/12 C2B Pull-ups
20 Wall-Balls (30/20#)
25/18 Calorie Bike
-Result =
-5:43
-6:23
-6:43
-6:53 ... 70 seconds of deviation was a bit of a bitch, but my runs began to get quite slow. All sets unbroken, which was the goal ... heavy wall-balls on last two sets were brutal to get unbroken, everything else was within my comfort zone.
Rest 10 minutes until the clock reaches 50:00 then...
D.
With a Partner, one partner holding both KBs at a time:
1200m Farmer's Carry (2 x 72/53# KB)
-Complete ... I think this took about 13 minutes? Not sure, overall a fun finisher, really tough on the grip, traps and glutes. Great way to end the day.
6/14/18
Today was a great workout. Hit up the class workout and then stuck around for some open gym time. Got in most of the work I wanted to, had a fun time.
A.
Every 2 for 14 (7 sets) of:
36 Double-Unders
9 Toes-to-Bar
3 Power Cleans*
*Increase load over 7 sets, score is heaviest weight used.
-Cleans went = 225#, 250#, 250#, 260#, 260#, 270#, 275# ... this was tough, but happy with my effort towards the end, 270 and 275# were definitely outside my comfort zone, but got all these reps without misses. Great stuff, really fun workout.
B.
A.
Every 2 for 14 (7 sets) of:
36 Double-Unders
9 Toes-to-Bar
3 Power Cleans*
*Increase load over 7 sets, score is heaviest weight used.
-Cleans went = 225#, 250#, 250#, 260#, 260#, 270#, 275# ... this was tough, but happy with my effort towards the end, 270 and 275# were definitely outside my comfort zone, but got all these reps without misses. Great stuff, really fun workout.
B.
Close Grip Overhead Squats
5 Sets of 3 Reps
On the 3rd Repetition, 7 Second Pause in Bottom.
-135#, 155#, 175#, 195#, 205# ... tough after the above work, good position work.
C.
Build to a Moderate Load in 5 sets:
Tempo Snatch Deadlift (7 Seconds to Stand)
2 Hang Squat Snatches
-135#, 135#, 155#, 155#, 165# ... that tempo was BRUTAL ... 7 seconds up was terrible, especially after cleaning. Not much left in my posterior chain.
D.
Every 90 for 15 (10 sets):
1 Snatch Deadlift
1 Snatch Pull
1 Full Squat Snatch
Start light and build working on technique off the floor.
-165#, 165#, 185# x 5 sets, 195# x 3 sets
E.
3 Super-Sets of:
Strict HSPU x 8 reps
Deficit BB Row (135# w/ 4 inch deficit) x 8 reps
Rest :90
-Complete
F.
3 Super-Sets* of:
DB Hammer Curls (2 x 50# DBs) x 10 reps
DB Curls (2 x 25# DBs) x 10 reps
Rest :60
*Last set add a max set w/ 2 x 15# DB
-Complete... nice pump finisher = max set was only 10 reps, arms were totally dead
5 Sets of 3 Reps
On the 3rd Repetition, 7 Second Pause in Bottom.
-135#, 155#, 175#, 195#, 205# ... tough after the above work, good position work.
C.
Build to a Moderate Load in 5 sets:
Tempo Snatch Deadlift (7 Seconds to Stand)
2 Hang Squat Snatches
-135#, 135#, 155#, 155#, 165# ... that tempo was BRUTAL ... 7 seconds up was terrible, especially after cleaning. Not much left in my posterior chain.
D.
Every 90 for 15 (10 sets):
1 Snatch Deadlift
1 Snatch Pull
1 Full Squat Snatch
Start light and build working on technique off the floor.
-165#, 165#, 185# x 5 sets, 195# x 3 sets
E.
3 Super-Sets of:
Strict HSPU x 8 reps
Deficit BB Row (135# w/ 4 inch deficit) x 8 reps
Rest :90
-Complete
F.
3 Super-Sets* of:
DB Hammer Curls (2 x 50# DBs) x 10 reps
DB Curls (2 x 25# DBs) x 10 reps
Rest :60
*Last set add a max set w/ 2 x 15# DB
-Complete... nice pump finisher = max set was only 10 reps, arms were totally dead
6/13/18
AM Workout (0745)
This morning was awesome... won my case yesterday, had some tacos after my workout and then slept in with no alarm, chilled and drank coffee this morning and got out the door later, but still early enough to beat the the Texas heat. Overall a great morning, had a great time.
A.
Easy 40 minute run
-Complete ... 20 minutes out and back along a canal in fort worth; unknown distance. Was 80 degrees this morning with a slight breeze ... perfect weather for a run and some rays.
B.
6 Sets of:
7 seconds sprint
1 minute rest
-Complete ... did this up a slight incline, was a fun/short finisher.
PM Workout (1500)
Had to modify this workout slightly, but still had a great session. This was good lifting/accessory work. Nothing too crazy, but just good solid work. Definitely was tough squatting after the running this morning, but once I got loose and warmed up everything came together and I felt good.
A.
This morning was awesome... won my case yesterday, had some tacos after my workout and then slept in with no alarm, chilled and drank coffee this morning and got out the door later, but still early enough to beat the the Texas heat. Overall a great morning, had a great time.
A.
Easy 40 minute run
-Complete ... 20 minutes out and back along a canal in fort worth; unknown distance. Was 80 degrees this morning with a slight breeze ... perfect weather for a run and some rays.
B.
6 Sets of:
7 seconds sprint
1 minute rest
-Complete ... did this up a slight incline, was a fun/short finisher.
PM Workout (1500)
Had to modify this workout slightly, but still had a great session. This was good lifting/accessory work. Nothing too crazy, but just good solid work. Definitely was tough squatting after the running this morning, but once I got loose and warmed up everything came together and I felt good.
A.
Box Squat
Build to a Heavy Set of 2
Set Box to Parallel
-Doubles = 315#, 355#, 370#
B.
Build to a Heavy Set of 2
Set Box to Parallel
-Doubles = 315#, 355#, 370#
B.
Back Squat
3 Sets of 8 Reps @ 80% (295#) of Box Squat Double
Rest as needed
-Complete, this was kind of tough, did this with no sleeves/belt/lifters ... bit different for me, but still nailed all these reps confidently, even without my typical lifting gear.
C.
3 Super-Sets:
16 Alternating Front Rack Reverse Lunges (135#)
20 Weighted Decline Sit-Ups (45#)
Rest 2:00
-Complete
D.
3 Sets:
Kettlebell Front Rack Hold (2 x 40# KB) x :60
Rest :60
Strict Fat-Grip Pull-ups x 10 reps
Rest :60
-Complete
E.
5 Rounds For Time:
35/25 Calorie Row
Rest 1 minute between. Score is slowest round.
-Complete, times were:
1:29
1:28 (fastest)
1:31
1:33 (slowest)
1:29
3 Sets of 8 Reps @ 80% (295#) of Box Squat Double
Rest as needed
-Complete, this was kind of tough, did this with no sleeves/belt/lifters ... bit different for me, but still nailed all these reps confidently, even without my typical lifting gear.
C.
3 Super-Sets:
16 Alternating Front Rack Reverse Lunges (135#)
20 Weighted Decline Sit-Ups (45#)
Rest 2:00
-Complete
D.
3 Sets:
Kettlebell Front Rack Hold (2 x 40# KB) x :60
Rest :60
Strict Fat-Grip Pull-ups x 10 reps
Rest :60
-Complete
E.
5 Rounds For Time:
35/25 Calorie Row
Rest 1 minute between. Score is slowest round.
-Complete, times were:
1:29
1:28 (fastest)
1:31
1:33 (slowest)
1:29
6/12/18
Currently traveling for work... so had to modify the workout slightly... but still got a great workout in, even if had to change what was originally planned a bit. Hit a class workout and then stuck around for a little extra time to get in what I wanted to.
A.
Every 2 for 12 (6 sets):
Deadlift
Set 1 = 5 Reps @ 355#
Set 2 = 1 Rep @ 390#
Set 3 = 5 Reps @ 375#
Set 4 = 1 Rep @ 405#
Set 5 = 5 Reps @ 390#
Set 6 = 1 Rep @ 425#
-Complete ... just did this with the strongest guy in the class and lifted whatever he did. Didn't use a belt for any of this and overall this wasn't too taxing.
B.
For time:
50 Ab-mat Sit-ups
21 Calorie Row
10 Deadlifts (275#)
40 Ab-mat Sit-ups
15 Calorie Row
8 Deadlifts (275#)
30 Ab-mat Sit-ups
12 Calorie Row
6 Deadlifts (275#)
20 Ab-mat Sit-ups
9 Calorie Row
4 Deadlifts (275#)
10 Ab-mat Sit-ups
6 Calorie Row
2 Deadlifts (275#)
-9:35 unbroken
Rest 15:00 then...
5 Rounds For Time:
400m Run
8 Ring Muscle-Ups
-16:18 unbroken
Rest 10:00 then...
A.
Every 2 for 12 (6 sets):
Deadlift
Set 1 = 5 Reps @ 355#
Set 2 = 1 Rep @ 390#
Set 3 = 5 Reps @ 375#
Set 4 = 1 Rep @ 405#
Set 5 = 5 Reps @ 390#
Set 6 = 1 Rep @ 425#
-Complete ... just did this with the strongest guy in the class and lifted whatever he did. Didn't use a belt for any of this and overall this wasn't too taxing.
B.
For time:
50 Ab-mat Sit-ups
21 Calorie Row
10 Deadlifts (275#)
40 Ab-mat Sit-ups
15 Calorie Row
8 Deadlifts (275#)
30 Ab-mat Sit-ups
12 Calorie Row
6 Deadlifts (275#)
20 Ab-mat Sit-ups
9 Calorie Row
4 Deadlifts (275#)
10 Ab-mat Sit-ups
6 Calorie Row
2 Deadlifts (275#)
-9:35 unbroken
Rest 15:00 then...
5 Rounds For Time:
400m Run
8 Ring Muscle-Ups
-16:18 unbroken
Rest 10:00 then...
For Time:
21-15-9
Calorie Bike
Toes to Bar
-5:58 unbroken
21-15-9
Calorie Bike
Toes to Bar
-5:58 unbroken
6/11/18
Had a great workout this morning... bit disappointing with not setting a PR in my heavy grace time, but overall given the lifting beforehand and last week's training volume it isn't surprising to me. Tried to give it my all, got a lot of intensity out of this, even without the PR, still had a great time.
A.
Iron Scap Protocol
-Complete
B.
Every 3 for 21 (7 sets) of*:
Clean Pull
Low Hang Power Clean
2 Front Squats
Split Jerk
*Build over the course of 7 sets
-135#, 185#, 205#, 225#, 245#, 265#, 275# ... low hang clean power clean at 275# was definitely a squat clean... other than that everything went well. Jerks didn't feel great... but got through them.
C.
A.
Iron Scap Protocol
-Complete
B.
Every 3 for 21 (7 sets) of*:
Clean Pull
Low Hang Power Clean
2 Front Squats
Split Jerk
*Build over the course of 7 sets
-135#, 185#, 205#, 225#, 245#, 265#, 275# ... low hang clean power clean at 275# was definitely a squat clean... other than that everything went well. Jerks didn't feel great... but got through them.
C.
“Heavy Grace”
For Time:
30 Clean and Jerks (225/155)
-10:18 ... this is always a fun workout... this was about 2 minutes slower than my last attempt at this (October 2015) ... but I was much more fresh at the time. I tried a lot of push-jerks today... last time I did split jerks for every rep... I probably wasted a lot of effort o the push-jerks here... but whatever. Still happy that I am able to do such a crazy workout, even if it wasn't a PR.
Rest about 15 minutes then...
D.
With a partner, 2 Rounds For Time:
18 Kipping Parallette Handstand Push-ups (45# plate and ab-mat)
30 Burpee Box Jump Overs (24/20)
42 Front Squats (205/145#)
-18:45... this was good conditioning, HSPU were tough, lots of volume on parallettes and we haven't been doing that much, but overall a fun workout.
E.
ROMWOD
-Complete
For Time:
30 Clean and Jerks (225/155)
-10:18 ... this is always a fun workout... this was about 2 minutes slower than my last attempt at this (October 2015) ... but I was much more fresh at the time. I tried a lot of push-jerks today... last time I did split jerks for every rep... I probably wasted a lot of effort o the push-jerks here... but whatever. Still happy that I am able to do such a crazy workout, even if it wasn't a PR.
Rest about 15 minutes then...
D.
With a partner, 2 Rounds For Time:
18 Kipping Parallette Handstand Push-ups (45# plate and ab-mat)
30 Burpee Box Jump Overs (24/20)
42 Front Squats (205/145#)
-18:45... this was good conditioning, HSPU were tough, lots of volume on parallettes and we haven't been doing that much, but overall a fun workout.
E.
ROMWOD
-Complete
6/10/18
I was a little tired when I woke up this morning... I wasn't feeling too motivated to get this track session in... but once I got warmed up and started the workout I felt great. This was a fun workout, my pace fell off on the last 500... everything else went pretty well though.
A.
3 x (500m, 400m, 300m)
Rest 75 seconds rest between reps
Rest 4 minute rest between sets
-Result =
500 = 96 (76 at the 400)
400 = 76
300 = 56
97 (78 at the 400)
79
58
106 (85 at the 400) ... shit the bed on this one, totally hit a wall
80
55
A.
3 x (500m, 400m, 300m)
Rest 75 seconds rest between reps
Rest 4 minute rest between sets
-Result =
500 = 96 (76 at the 400)
400 = 76
300 = 56
97 (78 at the 400)
79
58
106 (85 at the 400) ... shit the bed on this one, totally hit a wall
80
55
Tuesday, June 5, 2018
6/9/18
AM Workout (0700)
This was a solid workout. Not as hard as a lot of the Saturday sessions we have done this past year, but it was still some good work. Had a fun time overall and didn't feel completely wrecked after this.
A.
This was a solid workout. Not as hard as a lot of the Saturday sessions we have done this past year, but it was still some good work. Had a fun time overall and didn't feel completely wrecked after this.
A.
AMRAP 15 (warm-up/skill work @ 80% consistent effort pace)
20 Ft Handstand Walk
10 Single-Arm Ring Rows
20 Walking Lunges
10 Cal Bike
-Complete. 4 Rounds. Didn't push the pace at all, just used this as a warm-up at a conversational pace.
20 Ft Handstand Walk
10 Single-Arm Ring Rows
20 Walking Lunges
10 Cal Bike
-Complete. 4 Rounds. Didn't push the pace at all, just used this as a warm-up at a conversational pace.
B.
2 Rounds (8 minutes total):
AMRAP :20 Seconds – Power Snatches (155/105#)
Rest :40 Seconds
AMRAP :30 Seconds – Power Snatches (185/135#)
Rest :30 Seconds
AMRAP :40 Seconds – Power Snatches (205/145#)
Rest 1:20
-8 ... 5 ... 2
-7 ... 5 ... 1 ... rough... snatches at 205# were brutal.
C.
5 Rounds For Time:
400 Meter Run
10 Squat Snatches (135/95#)
-18:13 ... consistent singles here, first round was in 2:43 ... tried to maintain that pace, but fell off a little on the last two runs. Great aerobic conditioning.
D.
Strict Weighted Pull-up
8-8-8
4-4-4
Rest 2 minutes between all sets
Rest 2 minutes then...
1 Set of Max Strict Unweighted
-Result =
Sets of 8 w/ 35#
Sets of 4 w/ 72#
Max Set = 16 reps ... felt like ass after the above work, tried to go maximal, but this was 10 reps under my true 1 RM set of pull-ups.
E.
ROMWOD
-Complete
PM Workout (1730)
Pretty easy afternoon workout today, went into Gold's Gym and caught a quick pump. Was a nice way to spend an hour during a relaxing afternoon.
A.
Pause Close Grip Bench Press (3 second pause 1 inch off chest)
5-5-5
Rest 90 seconds between sets
Rest 90 seconds then 1 max set of Close Grip Bench Press @ 135#
-Sets of 5 = 135, 155, 175#
-Max Set = 16 reps
B.
'Death by Strict Dips'
-9 Rounds + 6 reps
C.
3 Super-Sets of:
T-Bar Row (135#) x 10 reps
Seated DB Curls (2 x 30#) x 10 reps
Rest :60
-Complete
D.
3 Sets of:
EZ Bar Skull Crushers (80#) x 10 reps
Rest :60
-Complete
E.
3 Super-Sets of:
Tricep Push-Downs x 12 reps
Cable Curls x 12 reps
Rest :60
-Complete ... don't remember the loading, just went for intensity
F.
3 Sets:
Single Arm Cable Curl x 20 reps (10 each arm)
Rest :60
-Complete ... don't remember the loading, but was a good pump finisher.
AMRAP :20 Seconds – Power Snatches (155/105#)
Rest :40 Seconds
AMRAP :30 Seconds – Power Snatches (185/135#)
Rest :30 Seconds
AMRAP :40 Seconds – Power Snatches (205/145#)
Rest 1:20
-8 ... 5 ... 2
-7 ... 5 ... 1 ... rough... snatches at 205# were brutal.
C.
5 Rounds For Time:
400 Meter Run
10 Squat Snatches (135/95#)
-18:13 ... consistent singles here, first round was in 2:43 ... tried to maintain that pace, but fell off a little on the last two runs. Great aerobic conditioning.
D.
Strict Weighted Pull-up
8-8-8
4-4-4
Rest 2 minutes between all sets
Rest 2 minutes then...
1 Set of Max Strict Unweighted
-Result =
Sets of 8 w/ 35#
Sets of 4 w/ 72#
Max Set = 16 reps ... felt like ass after the above work, tried to go maximal, but this was 10 reps under my true 1 RM set of pull-ups.
E.
ROMWOD
-Complete
PM Workout (1730)
Pretty easy afternoon workout today, went into Gold's Gym and caught a quick pump. Was a nice way to spend an hour during a relaxing afternoon.
A.
Pause Close Grip Bench Press (3 second pause 1 inch off chest)
5-5-5
Rest 90 seconds between sets
Rest 90 seconds then 1 max set of Close Grip Bench Press @ 135#
-Sets of 5 = 135, 155, 175#
-Max Set = 16 reps
B.
'Death by Strict Dips'
-9 Rounds + 6 reps
C.
3 Super-Sets of:
T-Bar Row (135#) x 10 reps
Seated DB Curls (2 x 30#) x 10 reps
Rest :60
-Complete
D.
3 Sets of:
EZ Bar Skull Crushers (80#) x 10 reps
Rest :60
-Complete
E.
3 Super-Sets of:
Tricep Push-Downs x 12 reps
Cable Curls x 12 reps
Rest :60
-Complete ... don't remember the loading, just went for intensity
F.
3 Sets:
Single Arm Cable Curl x 20 reps (10 each arm)
Rest :60
-Complete ... don't remember the loading, but was a good pump finisher.
6/8/18
Had a solid cardio session this morning... was much appreciated after all the heavier stuff earlier in the week. Overall got a lot of intensity out of this, was good aerobic conditioning. The set of 30 D-Ball Cleans kicked my ass at the end... really fun stuff.
A.
For Time:
70 Alternating Dumbbell Snatches (70/50#)
50 Calorie Row
25 Burpee Pull-Ups
On the 20:00…
For Time:
60 Wallballs (30/20#)
800m Run
20 Bar Muscle-Ups
On the 40:00…
For Time:
50 Kipping Handstand Push-ups
30 D-Ball Cleans, over shoulder (150/100#)
15 Burpee Box Jump Overs (30/24)
-Result =
-11:17
-10:08
-~13:00 ? Don't remember ... finished HSPU in 4:13
A.
On a running clock:
For Time:
70 Alternating Dumbbell Snatches (70/50#)
50 Calorie Row
25 Burpee Pull-Ups
On the 20:00…
For Time:
60 Wallballs (30/20#)
800m Run
20 Bar Muscle-Ups
On the 40:00…
For Time:
50 Kipping Handstand Push-ups
30 D-Ball Cleans, over shoulder (150/100#)
15 Burpee Box Jump Overs (30/24)
-Result =
-11:17
-10:08
-~13:00 ? Don't remember ... finished HSPU in 4:13
Monday, June 4, 2018
6/6/18
AM Crossfit (0600)
This morning was a really solid workout... one of the best I've had in a long time. I felt pretty solid on everything, despite the fact I was sore as hell when I woke up this morning. Did a bit more thorough of a warm-up than usual and got after the session. I was legitimately scared prior to beginning the first part... I didn't know if I could actually get through all those reps with that weight... just took it one heavy ass rep at a time and got through it... at least the set of 5 Front Squats was unbroken.
A.
For Time:
7 Rope Climbs (15′)
6 Power Cleans (275/185)
5 Front Squats (275/185)
4 Squat Cleans (275/185)
3 Clean and Jerks (275/185)
Athletes choice on squat or power on final three repetitions.
-16:35 ... splits were 2 minutes for the rope climbs, finished squat cleans at 11 minutes... last 3 clean and jerks took me over 5 minutes ... overall this was an insane workout. I am very proud of myself for getting after this at the RXed weight... there was a huge side of me that wanted to scale it back to 225-255ish... but I did it and got through it, even with a slow time. Great stuff, way outside my comfort zone, what it is all about.
Rest about 10 minutes then...
B.
For Time:
70/50 Calorie Row
50 Power Cleans (135/95)
30 Burpee Box Jump Overs (30/24)
30 Front Rack Reverse Lunge (135/95)
-14:20 ... rough conditioning, but felt surprisingly good.
C.
4 Super-Sets:
6 Push Press
6 Deadlifts
Build to a heavy set of 6 on both over the 4 sets.
-Went 185# for the Push-Press and 335# for the dead-lifts across on all sets ... did not use a belt on any of sets ... I was pretty much crushed from parts A and B... I had intended to increase the loading from 185/335# but ended up just staying there.
D.
This morning was a really solid workout... one of the best I've had in a long time. I felt pretty solid on everything, despite the fact I was sore as hell when I woke up this morning. Did a bit more thorough of a warm-up than usual and got after the session. I was legitimately scared prior to beginning the first part... I didn't know if I could actually get through all those reps with that weight... just took it one heavy ass rep at a time and got through it... at least the set of 5 Front Squats was unbroken.
A.
For Time:
7 Rope Climbs (15′)
6 Power Cleans (275/185)
5 Front Squats (275/185)
4 Squat Cleans (275/185)
3 Clean and Jerks (275/185)
Athletes choice on squat or power on final three repetitions.
-16:35 ... splits were 2 minutes for the rope climbs, finished squat cleans at 11 minutes... last 3 clean and jerks took me over 5 minutes ... overall this was an insane workout. I am very proud of myself for getting after this at the RXed weight... there was a huge side of me that wanted to scale it back to 225-255ish... but I did it and got through it, even with a slow time. Great stuff, way outside my comfort zone, what it is all about.
Rest about 10 minutes then...
B.
For Time:
70/50 Calorie Row
50 Power Cleans (135/95)
30 Burpee Box Jump Overs (30/24)
30 Front Rack Reverse Lunge (135/95)
-14:20 ... rough conditioning, but felt surprisingly good.
C.
4 Super-Sets:
6 Push Press
6 Deadlifts
Build to a heavy set of 6 on both over the 4 sets.
-Went 185# for the Push-Press and 335# for the dead-lifts across on all sets ... did not use a belt on any of sets ... I was pretty much crushed from parts A and B... I had intended to increase the loading from 185/335# but ended up just staying there.
D.
3 Sets:
25 GHD Sit-Ups
Rest is partner's set
-Complete
PM Running (1800)
I was extremely sore after the last three days of training... but got to the track and it was perfect weather and we got after it. Didn't feel completely horrible on these intervals despite not running much lately. Looking forward to getting all this program in over the next 6 weeks. Tried to maintain a 6:00 mile pace on the 'moderate' intervals, went all out on the fast intervals. Overall really fun time and not the most taxing interval session I've ever done, but still had a great time.
A.
1000m Moderate Pace
400m Fast Pace
700m Moderate Pace
300m Fast Pace
600m Moderate Pace
200m at Fast Pace
3 Minutes Rest Between all Reps
-Result =
1000m = 3:30
400m = 73
700m = 2:34
300m = 60
600m = ? don't remember
200m = 31
25 GHD Sit-Ups
Rest is partner's set
-Complete
PM Running (1800)
I was extremely sore after the last three days of training... but got to the track and it was perfect weather and we got after it. Didn't feel completely horrible on these intervals despite not running much lately. Looking forward to getting all this program in over the next 6 weeks. Tried to maintain a 6:00 mile pace on the 'moderate' intervals, went all out on the fast intervals. Overall really fun time and not the most taxing interval session I've ever done, but still had a great time.
A.
1000m Moderate Pace
400m Fast Pace
700m Moderate Pace
300m Fast Pace
600m Moderate Pace
200m at Fast Pace
3 Minutes Rest Between all Reps
-Result =
1000m = 3:30
400m = 73
700m = 2:34
300m = 60
600m = ? don't remember
200m = 31
6/5/18
This morning was a solid workout... really enjoyed the handstand skill work prior to the conditioning... part C was a bit rough, haven't been doing much high intensity crossfit... but overall got through it and tried to enjoy it.
A.
A.
Strict Deficit Handstand Push-ups
6 Sets of 3 (Building in Deficit)
-2 sets w/ 25# plate, 2 sets w/ 2 x 25# plate, 2 sets w/ 2 x 25# plate + 1 10# plate
B.
6 Sets of 3 (Building in Deficit)
-2 sets w/ 25# plate, 2 sets w/ 2 x 25# plate, 2 sets w/ 2 x 25# plate + 1 10# plate
B.
Alternating On the Minute x 12 (6 Rounds)
Odd – 8 Deficit Kipping Handstand Pushups (25# plate + 10# plate)
Even – 4 Dumbbell Overhead Squats, Each Side (70/40#)
-Complete ... with lots of missed reps ... HSPU went 8/8/5/6/7/3 ... gassed out my shoulders a lot, but I was happy to hit the DB OHS in my metcons, didn't have to rely on weightlifting shoes for these reps.
C
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (185/135)
-1 Round + 15 Cals
-1 Round + 2 TTB
-2 Rounds + 9 Cals
D.
ROMWOD
-Complete
Odd – 8 Deficit Kipping Handstand Pushups (25# plate + 10# plate)
Even – 4 Dumbbell Overhead Squats, Each Side (70/40#)
-Complete ... with lots of missed reps ... HSPU went 8/8/5/6/7/3 ... gassed out my shoulders a lot, but I was happy to hit the DB OHS in my metcons, didn't have to rely on weightlifting shoes for these reps.
C
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (185/135)
-1 Round + 15 Cals
-1 Round + 2 TTB
-2 Rounds + 9 Cals
D.
ROMWOD
-Complete
6/4/18
Still a bit jet-lagged... but forced myself into the gym this morning. Overall had a great workout, this was a brutal re-introduction to Crossfit (specifically part C)... overall very happy with the session and a PR 'Heavy Isabel'. Great stuff, looking forward to another day in the gym tomorrow.
A.
A.
Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest
From the 12:00 – 15:00
On the Minute x 3 – 1 Squat Snatch
Build to a heavy single for the day
EMOM rounds went: 135/165/195#
Singles = 215/225/235# ... all of these felt very good, 235# felt very easy.
Rest about 10 minutes then...
B.
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest
From the 12:00 – 15:00
On the Minute x 3 – 1 Squat Snatch
Build to a heavy single for the day
EMOM rounds went: 135/165/195#
Singles = 215/225/235# ... all of these felt very good, 235# felt very easy.
Rest about 10 minutes then...
B.
“Heavy Isabel”
For Time:
30 Power Snatches (185/135)
-6:35 ... this is a :30 PR from November 2015 ... I got pretty light headed on this, overall felt good though, especially during the first half. Always a fun workout to hit, love throwing around 185#.
Rest about 15 minutes then...
C.
For Time:
30 Power Snatches (185/135)
-6:35 ... this is a :30 PR from November 2015 ... I got pretty light headed on this, overall felt good though, especially during the first half. Always a fun workout to hit, love throwing around 185#.
Rest about 15 minutes then...
C.
For time:
10-8-6-4-2:
Back Squats (315/205#)
Ring Muscle-Ups
KB Push Jerks (2 x 72/53#)
Bar Muscle-Ups
-26:31 ... this was a bitch and a half. Had to break this up significantly more than I thought I would. Sets of 8 and 6 wrecked me... 30 reps of each of these movements was killer... especially after having not done many muscle-ups since the Open ended. Overall felt good though, very fun workout, even if it destroyed me.
10-8-6-4-2:
Back Squats (315/205#)
Ring Muscle-Ups
KB Push Jerks (2 x 72/53#)
Bar Muscle-Ups
-26:31 ... this was a bitch and a half. Had to break this up significantly more than I thought I would. Sets of 8 and 6 wrecked me... 30 reps of each of these movements was killer... especially after having not done many muscle-ups since the Open ended. Overall felt good though, very fun workout, even if it destroyed me.
6/3/18
Further Complete Rest ... considered training today... but was very jet lagged and had a million things to do... not a great combo... decided to call it a day and let my body rest from the travel.
Friday, June 1, 2018
6/1/18
AM Workout (0645)
Ran from my hotel near the center of Stuttgart about 10km (the second half of which was almost entirely up hill) to a nearby castle. 'Schloss Solitude.' This was pretty cool, not a very large castle, but beautiful landscape/building nonetheless, from the late 18th century. I didn't realize how much up hill this run was until the way down... was pretty epic starting in the downtown streets, through a smaller German village (Botnang) and finally finishing on single track in a forest to come out near this castle. I am proud of myself for planning such a great run on a whim! Total running time of 71 minutes, distance of approximately 15km? (started running back from the castle and then called it a day when I saw a coffee shop and a train station... got coffee and hopped on the train). Anyway, great aerobic training and amazing way to start the day. Still feel very fit despite just lifting a lot lately, which is always a great feeling.
PM Workout (1700)
Hit up the Crossfit class here in Stuttgart, was a lower volume session, but had a good time overall. Nothing too crazy, but it was fun to bench press and move.
A.
Every 3 for 18 (6 sets):
Bench Press x 2 reps w/ 2 second descent @ 80% of 1 RM (220#)
-Complete... was a good challenge with the tempo, fun/different is always good.
B.
For time, with a partner, one partner working at a time:
150 Calorie Row
100 Bench Press (155#) (alternate every 5 reps)
50 Squat Cleans (155#) (alternate each rep)
-Complete ... took a little over 20:00 ... don't remember the exact time. Overall some good movement, but nothing too taxing. Worked out with this random German guy, he wasn't moving quite as fast me, so I definitely got a bit more rest. But after this morning I wasn't looking to wreck myself in the gym, so I didn't really mind. Good activity nonetheless.
Hit up the Crossfit class here in Stuttgart, was a lower volume session, but had a good time overall. Nothing too crazy, but it was fun to bench press and move.
A.
Every 3 for 18 (6 sets):
Bench Press x 2 reps w/ 2 second descent @ 80% of 1 RM (220#)
-Complete... was a good challenge with the tempo, fun/different is always good.
B.
For time, with a partner, one partner working at a time:
150 Calorie Row
100 Bench Press (155#) (alternate every 5 reps)
50 Squat Cleans (155#) (alternate each rep)
-Complete ... took a little over 20:00 ... don't remember the exact time. Overall some good movement, but nothing too taxing. Worked out with this random German guy, he wasn't moving quite as fast me, so I definitely got a bit more rest. But after this morning I wasn't looking to wreck myself in the gym, so I didn't really mind. Good activity nonetheless.
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