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.