12/1/18

Today fucked me up. This was tough training... probably was too much volume in one session... but pushed through everything. This was a huge mental grind. It is rough getting back into crossfit shape after the weightlifting cycle. I am going to use the thruster/muscle-up/snatch workout as a new measure of my fitness for ring muscle-ups... it was a great test.

A.
5 RFT (14 min time-cap):
50 Double-Unders
50ft Handstand Walk

-4 Rounds ... good practice, went through this methodically and tried to get segments of 25 feet unbroken.

B.
Every :90 for 15:00 minutes (10 sets):
2 Position Snatch (1 Hang Snatch + 1 Snatch)
*Work up to weight you feel fast at and can maintain good technique. Don't go over 78% (195#) of your snatch.

-Went 145# x 2 sets, 165# x 2 sets, 175# x 2 sets, 185# x 2 sets, 195# x 2 sets ... just worked speed and position, did not push the loading here.

C.
Snatch Pull (3x3)
*80-90% of 1RM. Work on your positions.

-Across at 225# (90%)

D.
Snatch Grip Deadlift (3x3)
*105% + of 1RM

-Across at 275# (105%)

E.
On a running clock:

3 rounds for time of (18 min cap):
7 Thrusters (165/110#)
15 Ring Muscle-ups
10 Power Snatch (165/110#)

at 20:00...

2000m Row

at 30:00...

3 RFT (8 minute cap):
12 Strict HSPU
10 Burpee Box Jump Overs (30/24")

at 40:00...

2000m Row

at 50:00....

3 RFT:
10 Back-Rack Lunges (165/110#)
20 DB Hang Clean and Jerk (10 right, 10 left with 50/35#)

-Result =

-2 Rounds + 7 Muscle-ups (went 9/6 and then 5/5/4/1 and then 4/3 on muscle-ups)
-8:11
-2 Rounds + 11 SHSPU
-8:23
-6:00-ish? don't remember my exact time on the last part.

F.
ROMWOD

-Complete

11/30/18

Today was the best workout I've had in a long time. This was a workout from Crossfit Mayhem's gymnastics program. Given that gymnastics is my weakest point,  I want to start incorporating more of these workouts into my training. I had a great time, this was very different and challenging training... really fun stuff.

A. 

Every min (12 mins)
200m/175m Row
- Rest 2 Minutes -
Every min (12 mins)
5 Clean and Jerks (145/105)

-Complete ... this was tough ... rowing was very manageable, but the CJs were rough afterward. Got all sets unbroken.

B.
Front Squat (4x10 @60%+10lbs of 1RM)
*Every 3 mins complete a set*

-Complete across at 245# ... this was brutal ... not in shape for volume squatting like this.

C.
Shoulder Press (4x10 @60%+10lbs of 1RM)
*Every 3 mins complete a set*

-Complete across at 125#... although I missed the last two sets, only got 7 reps on those sets ... went to complete failure here... this was WAY harder than I thought it would be.

D.
Every min (10mins)
4 C2B+2 Bar MU

-Complete ... this was more difficult than it looked... I'm not great with the transition from C2B to MU ... good training despite the fact that I suffered a wicked tear... will make tomorrow's training rough.

E.
ROMWOD

-Complete

11/29/18

?

11/28/18

Complete Rest / very sore from yesterday... probably because I only got a few hours of sleep last night.

11/27/18

Have had an extremely busy work trip... was fortunate enough to jump into a crossfit class right before getting into the airport. Super simple/low volume class, but it was good to move. I dropped into Crossfit Invictus Sorrento Valley... I have to say, I think this was the nicest crossfit facility I've ever been in... I was really blown away.

A.
Tempo Deadlift
5x5 @ 75% with 2 second negative

-Complete at 375# (75% of 500#) ... felt solid here, got through these beltless, felt very strong.

B.
5 RFT:
400m Run
40 Double-Unders
10 Deadlift (225/155#)

-16:16 unbroken ... fun/simple workout, nothing too crazy. Always a good time to get and run in San Diego.

11/26/18

Today was a rough time in the gym... I'm in Camp Pendleton, completely stressed from life/traveling/work ... I can't seem to get a second away from my clients/life stress... it makes giving 100% in the gym very difficult... tried to shake it off and just go HAM... but I'm really having to grind out motivation to train at this point, especially without training partners. It really fucking sucks. Anyway, tried to get in what I could of the Invictus workout today... was tough in a shitty/crowded Marine Crops gym... but today looked like this: 

A.
Every 90 seconds for 12 minutes (8 sets):
Front Squat x 3 reps @ 70% (275#)

When the running clock reaches 12:00…

Every minute, on the minute, for 8 minutes:
5 Strict Handstand Push Ups

-Complete ... front squats went well, did these in nanos with no gear at all... still felt very strong ... the HSPU were rough... got 39 of 40 SHPU... I think it was the 6th minute I went to complete failure and couldn't push out the 5th rep... overall got a lot of intensity out of this, but fuck I suck at these.

B.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

-Went 185#, 235#, 275#, 275#, 275# ... felt strong here ... 275# is becoming a 'comfort zone' for me on cleans. Great stuff.

C.
EMOM 20:

Odd: 18/15 Cal Row

Even: 10 Toes-to-Bar

-Complete ... felt very fit on this, if I would do this again I would try 20 cals and 12 TTB ... overall fun training here, not too taxing, but good aerobic work. 

11/25/18

Today was a rough time in the gym... life stress has been 10/10 ... got back home late last night and I'm off on another work trip this afternoon... got in what intensity I could... tried to go hard, but it was rough.

A.
Clean + Clean and Jerk
2 sets x 2 reps @ 90% (285#)
(1 Clean + 1 Clean and Jerk) x2 reps at 90% of your one rep max clean and jerk. Sets leading up to working sets should be as follows... 1x2@30%, 1x2@40%, 1x2@50%, 1x2@60%, 1x2@70%, 1x2@75%, 1x2@80%, 2x2@85%. This will ensure you are warm enough for your working weight!

-Complete ... missed one jerk (the first one) at 285#. Had a bit of trouble locking out my right shoulder today. Haven't had this issue in a long time, but I think it was the high volume of pressing from two days ago. Crossfit is tough on the body, especially the shoulders.

B.

On a running clock: 

"Jackie"
1000m Row
50 Thrusters (45/35#)
30 Pull-ups

When the running clock reaches 15:00…

Complete rounds of 15, 12 and 9 reps for time of:
Bar-Facing Burpees
Thrusters (135/95 lbs)

When the running clock reaches 25:00…

Complete rounds of 9, 7 and 5 reps for time of:
Bar-Facing Burpees
Squat Clean Thruster (135/95 lbs)

-6:35 Jackie ... PR is 6:19 from a few years back. Got this unbroken today and it didn't leave me fatigued... I was way too conservative with my effort. Came off the rower at 3:34 and then finished the thrusters around two minutes in 5:40. Took my sweet ass time to get to the pull-up bar, but got the pull-ups unbroken. This will definitely be something I re-test right before the open.

-6:51 ... this was rough, thrusters went 10/5 ... 8/4 / 9 ... brutal

-5:05 ... also sucked, but overall good training. 

11/24/18

Complete Rest / travel back to VA

11/23/18

Felt a bit heavy after Thanksgiving yesterday... it was nice to get out and move though. Overall had a very solid workout. Excited to train more tough workouts like this.

A.
Every two minutes, for 20 minutes (10 sets):
Power Snatch x 2 rep

Loads by % of 1 RM Power Snatch for each set: 60, 65, 70, 75, 80, 80, 85, 85, 90, 90

-Complete off of 245# ... no misses ... this was done with no tape/wraps/belt/sleeves/lifters ... felt strong despite not using any gear.

B.
Four sets of:
Bench Press x Max Reps @ 70% of 1-RM (185#)

15 C2B Pull-ups after each set
Rest 3 minutes

-Complete with 13/7/6/5 reps and 15 unbroken C2B after each set ... bench press gassed out very hard... but got through this, got a massive pump.

C.
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calorie Bike (Rogue Echo Bike)
10 Strict HSPU
10 Burpee Box Jump Overs (24/20")
10 Ring Dips
500m Row

-Complete ... intervals were between 5:30 and 6:30 each set ... this was tough and good variance with the echo bike. Tried to go unbroken each time through, but had to break up a few of the sets.

11/22/18

Thanksgiving 5k ... ended up running a 22:05 on the chip (~7:05 mile pace) ... was out of the house in a rush with my puppy and forgot my watch in the rush to leave. It was strange to run a race without a watch... didn't run quite the pace I was hoping for... but it was all good. I enjoyed myself and didn't push it too hard. Great tradition, always love getting out the door and doing this.

11/21/18

Traveling for Thanksgiving... had an early day and a long drive... I generally felt extremely tired... got in the gym after traveling and it was great to move.

A.
Turkish-Get up (to bridge, not full reps)
3 sets of 6 reps (3 each arm) @ 53#

-Complete

B.
On a 30:00 clock:
:30 Row @ 100%
2:30 Row @ 2:30/500m pace

-Ended up with 6386 meters ... kept a 1:22-1:27 for the sprints, fun rowing training

C.
3 Rounds:
10 KB Wind-Mills (5 each arm) @ 35#
Plank x :60
Couch Stretch x :60 (30 each side)
Straddle Stretch x :60

-Complete ... great cool down, really enjoyed this.

11/20/18

Had an absolutely terrible day ... tons of life stress going on... got into the gym at 8:30 pm to bang out the class workout.

Overall a very low volume day ... felt like shit, but tried to push through everything and get some intensity out of this.

A.
Front Squat
2-2-2-2

-275#, 325#, 350#, 360# ... probably more there, but felt like complete shit. Hit 375# for a double last week-ish? Called it at 360# and shut it down.

B.
For time:
9 Dead-lifts (225/155#)
9 Hang Power Cleans (225/155#)
9 Front Squats (225/155#)
400m Run
7 Dead-lifts (225/155#)
7 Hang Power Cleans (225/155#)
7 Front Squats (225/155#)
400m Run
5 Dead-lifts (225/155#)
5 Hang Power Cleans (225/155#)
5 Front Squats (225/155#)
400m Run

-10:40 unbroken ... rough on the legs. HPC felt extremely easy, overall a fun/short workout.

11/19/18

I hate to admit the fact that I'm still slightly hungover on Monday from drinking on Saturday... but hell, I guess I don't go to Mexico too often... not sure the binge drinking was totally worth it. We kept it together very well for the first few days of the trip, but went out with a bang on Saturday night... travel yesterday was completely miserable and today I'm still slightly nauseous / generally fatigued. Pushed through all that and grinded out a class workout this afternoon... I didn't feel great... but it was good to move again.

A.
Strict Press
2-2-2-2-2

-145#, 165#, 175#, 185#, 190# (fail) - Hit 185# for a double, couldn't get a single rep at 190#... but I spent my entire effort on the double at 185#.

B.
For time:
50 Double-Unders
12 Ring Muscle-ups
75 Double-Unders
8 Ring Muscle-ups
100 Double-Unders
6 Ring Muscle-ups

-5:04 ... MUs unbroken, but had to break up sets of 75 and 100 into 50/25 and 40/30/30 respectively. Rough on the lungs/stomach... but this was fun to do and to push myself. Ring MU felt great, lungs did not.

C.
3 Sets:
BB Curl (88#) x 10 reps
Tricep Rock n Rolls (2 x 35# DB) x 10 reps

-Complete ... huge pump, fun finisher

11/17 & 11/18

Complete Rest / hangover / travel back to the states

11/16/18

Dropped into a local crossfit gym while in Puerto Vallarta, 'Crossfit Bahia'. I was slightly hungover, but pushed through this and ended up having a great workout.

A.
EMOM 12:
Min 1 - 1 Front Squat @ 72% (275#)
Min 2 - 3 Back Squats @ 72% of 1 RM Front Squat (275#)

-Complete ... wasn't too taxing, felt very light.

B.
AMRAP 18:
5 Round 'Buy-in' of:
200m Run
10 Overhead Squats (95/65#)

In remaining time, amrap:
4 Strict HSPU
7 C2B Pull-ups
13 Air Squats

-7 Rounds + 8 reps

11/15/18

Currently down in Mexico for vacation, dropped into the hotel's gym this morning. Put together a workout on the spot, was some good cardio.

A.
EMOM 30:
Min 1 - 5 Ring Rows, 10 Push-ups, 15 Air Squats
Min 2 - 10 Bar-Facing Burpees
Min 3 - 10 Alternating DB Snatch (50/35#)

-Complete ... this was a good workout, no pull-up bar, but randomly had some TRX rings hanging in the gym. Overall a solid way to start the day.

11/14/18

Complete Rest / travel to Mexico.

11/13/18

AM Workout (0530)

Today was an awesome session... went into open gym and got in and out within an hour. Got a lot of intensity out of today. Completely stoked to be back in the 500# club.

A.
Dead-lift
1 RM

-Singles = 425, 445, 465, 485, 500 (fail), 500# ... this is the most I've deadlifted in years. I haven't pulled over 500 since early 2015. Great stuff, this went up very easily despite the miss at the first attempt. I came back and nailed it very smoothly.

B.
Every 12 for 24 (2 sets):
500m Row
30 KBS (72/53#)
20 Strict HSPU
10 Ring Muscle-ups
30/20 Cal Bike

-8:27
-10:21

-Sets went 21/9 for KBS ... 10/5/5 for HSPU ... 6/4 MU .. tried to keep a 65 RPM on the bike. All sets the same except for going 10/5/3/2 on the second set of HPSU. Overall great/tough training. No better way to get back into crossfit than just doing tough shit like this. Today was a good day.

PM Workout (1500)

Running workout, on a 20:00 clock

Every 3 for 12 (4 sets):
400m Run

straight into...

Every 2 for 8 (4 sets):
200m Run

-400s were 75, 81, 85, 85 (rough)
-200s were 36, 35, 36, 34 (not so rough) ... felt a little gassed on the 400s, but overall I was happy with how I felt. Have been focusing solely on strength, so it was nice to run and not be completely gassed.

11/12/18

Came back from a short vacation today, hit the evening class WOD... didn't feel particularly fit on this, but got the work in.  Overhead squatting felt pretty solid, but I definitely felt constrained by having to work up to a triple in 20 minutes. Overall it was nice to move today... even if I felt quite out of shape. Once this transition month ends I'm going to have to start training specific to the Open.

A.
OHS
3-3-3-3-3

-165, 185, 225, 250, 265, 280# (fail - 1 rep)  ... this was a bit of a bummer, 280# felt very easy, but I sort of just lost it forward during my second rep. I have much more here, but just didn't have the time to get it in. Looking forward to improving this a bit over this season.

B.
For time:
100 Toes-to-Bar*

*15 Push-ups whenever you break

-10:27 ... went 30/18/12/15/15/10. ROUGH... this was 75 push-ups... tough effort, huge pump, core was fried after this.

C.
DB Skull Crushers
3 x 15
Rest as needed

-Across at 2 x 25# ... nice tricep finisher

11/10 & 11/11

Complet Rest / vacation ... ate lots of food and had some great wine over this weekend. I really enjoyed chilling out.

11/9/18

Hit the class workout, had a good time. Simple/low volume day, but it was a solid was to start my day before having to work a 24 hour duty. 

A.

Front Squat 

3-3-3-3-3 

-225#, 275#, 325#, 350#, 375# (fail - 2 reps) ... 350# for a triple is solid and 375# for a double is also good for me. 350# felt very easy, I got a little greedy with another 25# jump, but I figured I had it. Overall happy with this, had a good time squatting today given over the last few months we haven't been doing much max effort squatting, it was all percentage work. 

B.

For time:

9-6-3 

Front Squats (205/135#)

Bar Muscle-ups

-Unbroken in 2:12 ... this was a fun and short workout, not too taxing.

C.

2 Sets:

20 Unbroken KB Front Rack Lunges (2 x 53#) 

:60 Plank

-Complete ... good core work, I was pretty spent by this point. 

11/7 and 11/8

Complete Rest

11/6/18

Hit the class workout today, this was a nice change... overall I have a whole different perspective on training after this last cycle. It was very eye opening, I am really glad I chose to do that cycle. It was weird to do a conditoning workout with so many reps... had me questioning the point of even doign this workout... but anyway... back to regular crossfit... it was nice to hit a class workout and not have to put much thought into anything. Got a good sweat out of this.

A.
Deadlift
5-5-5-5-5

-385#, 385#, 405#, 405#, 425# ... didn't push the loading at all, all reps felt very easy.

B.
AMRAP 15:
5, 10, 15, 20 etc...
Thrusters (95/65)*

*10 Toes-to-Bar + 50 Double-Unders after each round

-Round of 30 + 15 reps (10 TTB, 5 DU) ... went through this at about 85-90% effort ... was just feeling out my lungs after this weightlifting cycle. I was overall surprised and happy with how this went, I didn't gas out as much as I thought I might.

11/5/18

This morning was a solid workout, not ideal in that I only slept like 6 hours and then had to drop in to a gym for a workout. They were squatting, so I just built up to a single with the class and then did the class workout. Overall a great day, fun to be squatting heavy again.

A.
22 Minutes to establish: 

Back Squat 

1 set x 1 rep

Work up to a 1 rep max.

-Singles = 365, 390, 410, 420, 430# ... These felt pretty good ... I wish I would have had more time for this, probably could have done more, hopefully will hit 440 or 450 soon. Great stuff, haven't done more than 405# since prior to TBS (Aug 2016?). Happy to be back and getting stronger. 

B.

3 RFT:
21 Wall-Balls (20/14#)
18 DB Snatch, alternating (50/35#)
15 Burpees

-7:00 ... unbroken ... rough on the lungs, but looking forward to getting back into conditioning.

C.
ROMWOD

-Complete