1/31/19

Due to illness this week has turned into an impromptu de-load... probably necessary as I have been really pushing myself and traveling/working stress is catching up to me... but anyway, had a lower volume / intensity session today... I felt a bit 'off' going into this session... still don't feel completely 100% yet... kept the weights light and didn't do anything super-high intensity, once I started moving through this it was good to just move and sweat a bit. Looking forward to getting completely over this illness and back to some tougher workouts.

A.
Tempo Back Squat
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom

-225#, 225#, 245#, 245#, 265# ... kept this very light, the 7 second descent was ridiculous, but overall I felt very strong on this, much more there, but played it conservatively and just moved.

B.

Thruster
On the Minute x 10:
20 Double-Unders
1 Thruster (from rack)

Start at 65% (205#) of 1RM Clean and Jerk, Building From There.

-205#, 205#, 225#, 225#, 245# x 4 sets, 255# ... this was a bit tough... 225# felt very easy, 245# was an aggressive jump. Aerobically I didn't feel a thing, which was nice... but the thruster lockout was tough, made sure not to push-jerk these at all... fun training. 

C.
2 Rounds, not for time:
10 Strict Pull-ups
30 Seconds Single Arm Kettlebell Overhead Hold w/ 53# (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold w/ 53# (Right) + 15 GHD Sit-Ups
10 Strict Pull-ups
30 Seconds Double Kettlebell Front Rack Hold (2 x 53#) + 15 GHD Sit-Ups

-Complete, moved through this at a consistent pace without any rest, was enjoyable to move and feel good. Didn't worry about intensity or transitions or anything like that

1/29 & 1/30/19

Complete Rest / getting over illness ... not sure if I had the flu or what... had a terrible fever on Monday night and general lethargy Tuesday/Wednesday.

1/28/19

I felt tired when I woke up... lack of sleep / travel / weird food is catching up to me... tried to push it in the gym this morning... I felt pretty good until part C, but then felt really exhausted / flu-like for hours after this workout ... I think I need to taper down the volume a bit and recover. Hoping to feel better tomorrow.

A.
Ring Muscle-Up Conditioning
10 Minute Recovery Effort - Bike
On the 2:00 - 40% of Max Ring Muscle-Ups (7)
On the 4:00 - 50% of Max Ring Muscle-Ups (9)
On the 6:00 - 40% of Max Ring Muscle-Ups (7)
On the 8:00 - 50% of Max Ring Muscle-Ups (9)
On the 10:00 - 40% of Max Ring Muscle-Ups (7)

-Complete ... these felt good ... all sets comfortably unbroken.

B.

For Time:
30 Dumbbell Power Snatches (70/50#)
100' Handstand Walk
20 Dumbbell Power Snatches (70/50#)
50' Handstand Walk
10 Dumbbell Power Snatches (70/50#)

-9:40 ... this was tough, marked out a 25' walk and broke up a couple of these sets, core was generally fried after 30 snatches. Fun/good training.

C.
Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 65% (255#)
Set 2: 2 Reps @ 70% (275#)
Set 3: 1 Rep @ 75% (295#)
Sets 4-5-6: 1 Rep @ 80% (315#)

*After Each Set, Complete 25% Strict Handstand Push-ups (5)

-Complete ... spilled over a little on the last interval, overall felt good squatting, not so much on the HSPU.

D.
Row
4 x 4 minutes (max distance)
Rest 3:00

-Complete ... these were supposed to be max distance... but pretty much just did these at a 1:50-1:53 500m pace for each interval and didn't push the pace at all. This was round 1100m each interval. It was good to sweat, but this is where I began to feel ill. 

1/27/19

Complete Rest ... very needed ... I am feeling pretty wrecked.

1/26/19

This morning was a great workout, tons of gymnastics and cardio ... I am feeling pretty beat up / not recovered, but once I got rolling I felt fit on everything.

A.
On a 12:00 clock:

1 Round:
25 Barbell Facing Burpees
25 Squat Snatches (115/80)
25 Barbell Facing Burpees

Time Remaining: Build to 1RM Hang Snatch

-6:15 (splits were 1:25 / 4:25 / 1:50) ... lost some time on the snatches, they were much tougher than I thought they were. Overall solid burner.
-Snatches went 185#, 205#, 225#, 235#(fail) ... should have had 235#, missed it forward which was stupid, but overall I was happy with 225# after the conditioning piece.

B.
On a running clock:
EMOM 24 (6 sets):
Min 1 - 1 Round of C2B 'Cindy'
Min 2 - 10 Thrusters (95/65#)
Min 3 - Max Reps Walking Lunges (2 x 50/35# DB)
Min 4 - Rest

Rest 16:00 until the clock reaches 40:00 then…

For time, with a partner:

3 Rounds:
30 Cal. Row
30 Wall Balls (20/14)

into…

3 Rounds:
30 Cal. Assault Bike
30 T2B

into… 

3 Rounds:
30 Cal. Ski
30 SHSPU

into…

3 Rounds:
150 Double-Unders
50 Foot Handstand Walk

-Result =

-29, 23, 23, 24, 24, 20 Lunges ... this was great training, really enjoyed it.
-32:30 ... this was fun / long ... great stuff.  I was happy to get the handstand walks unbroken after all the above work.

C.
ROMWOD

-Complete

1/25/19

Complete Rest / travel back to DC

1/24/19

Low volume / cardio day. Felt pretty drained when I got up this morning... travel/work stress stuff is taking a toll on me ... pushed through and got the below intervals in, looking forward to a rest day tomorrow and tackling a tough workout on Saturday. Had a day in court yesterday, snuck these in on the second day before going back for a full day.

A.
Rowing
4 x 250m
Rest :60

straight into...

4 x 500m
Rest 1:30

-Result =

-250s were all between :46-:49
-500s were all 1:36-1:38

1/23/19

Today was a pretty shitty workout... overall really fun movements and workouts, but I was doing this in a shitty bodybuilding gym on a Marine Corps base... far from ideal conditions. Got in what I could, but had to modify a few parts of the workout. Overall got a lot out of this, but man, wish I could have done this back home in a real gym with the proper equipment/space... made the best of an adverse situation... tomorrow is another day. 

A.
Squats
Every 2 for 10 (5 sets) of:
3 Front Squats + 6 Back Squats

Round 1: 55% (225#)
Round 2: 60% (245#)
Rounds 3-5: 65% (265#)

-Complete... off of 1 RM front Squat... this was tough... didn't feel strong at all... didn't have my lifters and was wearing metcons... but got through this, was a tough interval.

B.
"Girl Power"
3 Rounds:
21/15 Calorie 'Rogue Echo' Bike
3 Rounds of "Gymnastic Complex"
5 Squat Cleans (245/165#)

1 Round of "Gymnastic Complex":
4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols

-28:59 ... this was horrible. I legitimately wanted to quit after one round of this. Doing this in a bodybuilding gym with no music and a shitty old Rogue Echo Bike was horrible... felt like I was moving deathly slow through everything. Got everything unbroken, but just didn't ratchet up the intensity like I normally would in a CF gym. 

Rest about 10 minutes then... 

C.
For time:
75 Thrusters (75/55#)

-4:39 ... went 20/15/15/10/15, each set on the minute ... rough.

D.
Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53's/35's)
10 Kettlebell Bent Over Rows (Each Side - 72#)
10 Supinated Standing T's with 2 x 5# DB 

-Complete

1/22/19

This morning was a solid workout... it looked very easy on paper, but once we got through everything I was feeling pretty sauced. Tough cardio day... overall feeling decently fit, 30 days out from the Open and my lungs are starting to feel great.

A.
"Layup"
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

-14:46 - I think the first party took me about 6:30 and then I was surprised by how long the second half took me... had to break up the sets of 15-20-25 on snatches and wall-balls, which was a huge surprise ... my shoulders were fried from this combination. Simple but effective Crossfit cardio here.

B.
Ski Conditioning
On the 0:00 - 50/35 Calorie
On the 4:00 - 30/24 Calorie
On the 7:00 - 30/24 Calorie
On the 10:00 - 15/12 Calorie
On the 11:00 - 15/12 Calorie
On the 12:00 - 15/12 Calorie

-Complete ... this was really fun and very challenging ... splits were:

-2:22 (50)
-1:33 (30)
-1:30 (30)
-:30 (15)
-:36 (15)
-:44 (15) ... went super ham on that first set of 15, kept the pace at over 2000 cal an hour. Didn't recover at all for the next two sets and really shit the bed. But overall this was great conditioning.

C.
Midline

3 Sets of:
Accumulate :30 in an L-Sit
Accumulate 1:00 in Hip Extension
Rest as needed

-Complete

D.
ROMWOD

-Complete

1/21/19

AM Workout (0630) 

Had a solid session this morning. Overall still felt a bit tired this morning when I woke up... not usually how I like to start off my week, but anyway, once I got warmed up and moving everything felt solid.

A.
Deadlift
7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

-Sets went 350#, 365#, 385#, 405#, 430#, 450#, 475# ... felt very strong on these.

B.
Push Press
5 Sets of 3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

-Sets went 205#, 225# x 4 sets ... didn't increase the loading over the second set at 80%, shoulders were feeling a bit fatigued still from Saturday.

C.
"Go Fish"
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

-11:01... hit a 3:28 1000 and then tried to remain consistent on the barbell/burpees. Good 'Open' conditioning.

D.
Stamina Conditioning
2 Rounds:
30/21 Calorie Assault Bike
30 Kipping Handstand Push-ups
30/21 Calorie Assault Bike
15 Kipping Handstand Push-ups

-Complete ... finished this in about 15 minutes, didn't get an exact time, just moved through this and tried to get good reps under the 2018 'Open' standard for HSPU.

E.
ROMWOD

-Complete

PM Workout (1630)

Got in a chill bodybuilding session in the afternoon. Had the day off work, so had some extra free time today. It was pretty fun / a very nice change. Haven't gotten in a session like this in months. Just made it up on the spot and enjoyed myself.

A.
Bench Press
7-7-7-5-5-5

-Went 185# across on all reps, was trying to do 7x7 at 185#, but this morphed into sets of 5 and I just shut it down after 6 sets.

B.
3 Super-Sets:
10 EZ Bar Preacher Curl (75#)
10 Seated Hammer Curls (2 x 35# DB)
Rest :90

-Complete

C.
3 Super-Sets:
10 Strict Dips
12 Tricep Rope Push-downs (50#)
Rest :90

-Complete

D.
3 Super-Sets:
20 Incline Weighted Sit-ups (25# Medball)
20 Cable Curls (70#)
Rest :60

-Complete

E.
3 Super-Sets:
10 Seated EZ Bar French Press (45#)
10 EZ Bar High Pull-ups (45#)
Rest :60

-Complete

F.
3 Super-Sets:

25 x 4-Count Flutter Kicks

12 DB Incline Skull Crushers (2 x 25# DB)
24 Rope Cable Curls (70#)
Rest :60

-Complete

1/20/19

Low volume / cardio day ... had about 8-9 beers last night from 5 to 10 pm... was a tad hungover this morning. This was by far the most I've drank since Mexico... wasn't too proud of this, had a lot of regret today. Pushed off getting in these intervals until later in the day... tried to get rid of as much of the hangover as possible before getting these in. Once I started rowing I felt alright, overall I am looking forward to waking up and feeling fresh and healthy tomorrow.

A.
6 x 500m
Rest 1:30

-1:52.9
-1:44.0
-1:41.0
-1:38.8
-1:38.6
-1:37.2

-Used the first set as a warm-up an kept pushing the warmer on got through these ... not ideal, but at least got these in.

1/19/19

This morning was a great workout. I had to combine yesterday and today's comptrain stuff, it was a lot of volume, but it ended up flowing together very well and being an awesome workout. I felt fit throughout this, despite still being very sore in my legs, great training session.

A.
On a running clock:

In a 15 Minute Window:
2 Rounds:
30/21 Cal Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Rest 5:00 until 20:00 and then...

Ascending Ladder for 5 Minutes:
1 Devils Press (50's/35's), 1 Bar Muscle-Up
2 Devils Press (50's/35's), 2 Bar Muscle-Up
3 Devils Press (50's/35's), 3 Bar Muscle-Up

Rest 10:00 until 35:00 and then...

5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike

Rest 10:00 until 70:00 and then...

For Time, with a partner:
200 Double Unders
100ft HSW
15 Rope Climbs
100ft HSW
200 Double Unders

straight into...

5 Rds, with a partner:
50 Double Unders
15 SHSPU

-Result =

~6:50 on the first conditioning piece, unbroken front squats
-Lifts = 185#, 235#, 265#, 285# ... no misses, this was fun, felt strong.
-AMRAP = 6 Rounds + 3 Devil Press ... never done these before, nice variance
-Intervals = 1:46 ... 1:53 ... 1:53 ... 2:03 ... 2:03 ... gassed out on the last two bike intervals, really fun sprints each time
-~17:00 for this partner workout, split the reps up as equally as possible, good training for handstand stuff while under fatigue, great finisher.

B.
ROMWOD

-Complete

1/18/19

Low volume / cardio day ... had a full day in court today, but got into the gym in the evening and knocked these out. Wanted to go a little faster on these intervals, but didn't have much push in my legs... extremely sore from training this week.

A.

Row
4 x 1250m
Rest 2 minutes

-Result  =
4:34.1
4:30.9
4:34.3
4:38.1

Average 500m pace was between 1:48.3 and 1:51.2 for the fastest/slowest. Was hoping to hit these right around 1:45, but just didn't happen. Still happy to get these intervals in. 

1/17/19

AM Workout 1 (0530)

Jumped into the class as I wanted to test out 17.5

A.
Split Jerk - TnG Triple

-Kept these on the lighter side, went 135#, 185#, 205#, 225#, 255# ... all of these went up very easily, good technical work.

B.
'Open 17.5'
10 RFT:
9 Thrusters (95/65#)
35 Double-Unders

-9:20 ... finished the first 5 rounds in 4:30 ... I think overall I paced this workout too much. I was very consistent, with the second half taking 4:50 ... which was good, but in retrospect I should have pushed this a little harder. Overall I happy with this time under random training conditions, overall I felt solid on everything, just needed to push it a bit faster. The only double-under I missed was on the first set, otherwise all sets unbroken but the 8th set I broke up 20/15 ... thrusters easily unbroken. I came off of this workout and recovered very quickly. Looking forward to re-testing this and hopefully shaving off about a :30-:60. Given that I was having some big transitions on this, I definitely have a lot of room to improve.

C.
3 Sets of:
20 Med Ball Side Toss (10 each side w/ 30#)
20 Side Plank Elbow Touches (10 each side)
20 Leg-Lifts
Rest as needed

3 Sets of:
:60 Plank
20 Russian Twists (30# ball)
Rest as needed

-Complete ... added in some light core stuff on the spot

AM Workout 2 (1100)

A.
Back Squat
4 Sets of 4

1 Set at Each Percentage: 60-65-70-75% (255-280-300-320#)

-Complete

B.
Back Squat
3 Sets of 2

1 Set at Each Percentage: 83-85-87% (355-365-375#)

-Complete ... first two sets felt pretty solid, but only did a single at 375# ... didn't go for the second rep, as the first one felt extremely challenging... legs were feeling the 90 thrusters this AM.

C.
"Frank the Tank" (25 minutes)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (325/210)
6 Bar-Facing Burpees

-Result =

-2 Rounds + 6 Deadlifts
-3 Rounds
-3 Rounds + 3 Deadlifts

-Got all the wall-balls unbroken on this, was deadlifting without chalk, which sucked, but otherwise moved through this fairly consistently. Had to break up the deadlifts into 3/3 on that last set... hammies were gassing out big time. Solid conditioning, even if I felt a littel 'flat' after the high intensity AM session. Under better conditions could have gotten more reps, had a huge transition between the wall-ball station and where my barbell was, but still got a lot of intensity out of this.

D.
ROMWOD

-Complete

1/16/19

Complete Rest

1/15/19

Today was a solid workout... my chest and triceps were extremely sore from yesterday, which made me nervous about doing the first part, but tried to loosen things up and get through it pain-free.

A.
Ring Muscle-Up Conditioning
10 Minute Recovery Effort Bike

On the 2:00 - 30% of Max Ring Muscle-ups = 5
On the 4:00 - 40% of Max Ring Muscle-ups = 7
On the 6:00 - 50% of Max Ring Muscle-ups = 9
On the 8:00 - 40% of Max Ring Muscle-ups = 7
On the 10:00 - 30% of Max Ring Muscle-ups = 5

-Complete ... all sets unbroken.

B.
"Chain Reaction"
3 Rounds:
21/15 Calorie Row
7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups

Directly Into...

3 Rounds:
9 Power Cleans (175/115#)
9 Push Jerks (175/115#)

-14:05 ... finished the 3 rounds in 7:54 unbroken on all sets, with short breaks between each movement ... push-jerks unbroken, all singles for the power cleans.

C.
Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

-Complete with 50# DBS

D.
Conditioning
21-18-15-12-9:
Calorie Ski Erg
Calorie Bike
Rest 1 Minute Between Rounds.

-Complete ... didn't get the time, just went HAM, fun stuff, lungs feel good.

1/14/19

AM Workout (0530)

This morning was a solid workout, overall had a lot of fun in the gym and enjoyed myself.

A.
Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch
3 Halts (Just off Floor, Knee Level, Pockets)

-125# up to 155#

B.
Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
(60-65-70-70-70%)

-155# up to 175#

C.
Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

-195#, 205#, 215#, 225#, 235# ... the last two reps here were squat/power-ish...? Pretty close to a squat, but overall felt good on these and hitting 235# on the minute was nice.

D.
"Double Date"
AMRAP 15:
15 Hang Power Snatches (95/65#)
60 Double Unders
15 Overhead Squats (95/65#)
30/21 Calorie Row

-3 Rounds + 6 Calorie Row ... this was a very fun aerobic workout... all barbell reps unbroken, had to break up the second two sets of DU. Overall felt aerobically fit on this, moved very consistently.

E.
Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Push-ups (2018 'Open Standard')

-This took about 11 minutes ... didn't catch the exact time, kind of just went through this working on the technique of Open standard, this was more skill work/accumulating Open style movements than tough conditioning. Overall fun though.

F.
ROMWOD

-Complete

PM Workout (1130)

A.
For Time:
10-8-6-4-2
Bench Press (205#)
Muscle Up

-Complete ... unknown time (probably 15-20 min?) scaled this down from 225#, just didn't have 30 reps at 225# in me today... after this morning I just felt like 205# was a more appropriate load to pair with another chest movement like ring muscle-ups ... I was doing this during an 'open gym' session while a class was going on and it was a giant cluster fuck. Had to move my bench press station mid-workout and had to complete the sets of 6-4-2 of muscle-ups on low rings and was doing L-sit strict muscle-ups ... would like to re-do this workout with 225# and high rings without a complete cluster fuck going on around me. Overall still got a big chest pump, which is always great.

B.
Ski erg
Every 2 for 34 minutes (17 sets):
20/15 Cal Ski

-Complete, all sets were between :50-:58, good cardio. This was supposed to be 10 sets but accidentally kept going .... called it at 17 sets. This was the best my lungs have felt on a ski erg. Fun stuff.

1/13/19

Active Recovery / Low Volume Cardio Day

A.
Rowing
6 x 500m
Rest 1:30

-Result =

1:47
1:38-1:40 for remaining 5 intervals ... just used the first one as a warm-up, kept the remaining intervals at my goal 2k pace.

B.
60 Minute Massage

-This was amazing, wish I could do this all the time!

1/12/19

This morning was a great workout... tons of conditioning... left me pretty wrecked. Overall really fun time with good people, lots of gymnastics and cardio... the heavier sets of clean and jerks were fun, but didn't feel too great, felt very fit everywhere else though.

A.

For time:

50 Yard Handstand Walk 

into... 

3 rounds of: 

16 Pistols (alternating) 

5 Power Cleans (255#) (80% of 1 RM)

into... 

50 Yard Handstand Walk

-17:01 ... this was a very different workout than what I am used to. Good skill work, HSW was the limiting factor here, tried to get 30 feet every minute on the minute, but deviated a bit from that. Got 30 feet unbroken for 8 of the 10 sets, which was good. HSW is better than its ever been.

B.
Clean and Jerk
For Time:
10 Bar Muscle-ups + 5 Squat Clean and Jerks (70% = 220#)
8 Bar Muscle-ups + 4 Squat Clean and Jerks (75% = 235#)
6 Bar Muscle-ups + 3 Squat Clean and Jerks (80% = 255#)
4 Bar Muscle-ups + 2 Squat Clean and Jerks (85% = 270#)
2 Bar Muscle-ups + 1 Squat Clean and Jerks (90% = 285#)

-16:04 ... rough... rested two minutes prior to completing the last clean and jerk. MU easily unbroken, the CJ was tough after part A... shoulders were feeling the 100 yard HSW.

C.
For Time, with a partner:

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans (95/65)
20 Toes to Bar
20 Thrusters (95/65)

20 HSPU

100 Calorie Assault Bike

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans (115/80)
20 Toes to Bar
20 Thrusters (115/80)

20 HSPU

100 Calorie Assault Bike

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans (135/95)
20 Toes to Bar
20 Thrusters (135/95)

20 HSPU

-41:43 ... this was a bitch and a half, but overall I felt very aerobically fit and got everything unbroken in sets of 10, except the final sets of thrusters which we broke up in 4 sets of 5. HSPU for sets of 10 were solid, really happy about that. Great stuff, really fun partner workout, was basically 1:1 rest at a high intensity for 40 minutes. Felt fit.

D.
ROMWOD

-Complete

1/11/19

This morning was as fun workout... albeit a tough one after yesterday's volume... my lats/shoulders/triceps are very fatigued and sore. Overall just tried to push it today on the first part, it was very 'crossfit'-style cardio, got through it consistently. Looking forward to training tomorrow.

A.
"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (95/65)
30 Shoulder to Overhead (95/65)
30/21 Calorie Row
Rest 2 Minutes between rounds

-Result = 6:50 / 7:40 / 7:32 ... each round WB unbroken, BJ consistent with step-downs, SDHL 16/7/7 and S2O 20/10 ... I was happy with my consistency... probably could have saved some time by rebounding the BJs, but at this point in my life its just not worth the risk. Overall felt good on this, good aerobic training... really went HAM on that last row and beat my second interval's time.

B.
Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches

Athletes build in weight through the 7 rounds. Each set must be completed unbroken.

-50# DB x 2 sets, 70# DB x 5 sets ... 70# is the heaviest DB we have ... it was tough for this time interval though, good DB skill work.

C.
20 Minute Recovery Bike
On the 5:00 - 15 Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Hip Extensions + Max Effort L-Sit
On the 15:00 - 15 Hip Extensions + Max Effort L-Sit
On the 20:00 - 15 Hip Extensions + Max Effort L-Sit

-Complete ... went VERY slow on the bike and didn't time the L-sits, just got through them, was a good cool-down.

1/10/19

AM Workout (0530)

This morning was a tough session.... simple and effective, lots of gymnastics.

A.
C2B Barbara (with 20# vest)
5 Rounds, each for time:
20 C2B Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

-This was fairly brutal... I was legitimately nervous starting this, my goal going in was getting the C2B pull-ups unbroken, which I did. Push-ups were handled in 6 sets of 5 each set with little rest... overtime my sit-ups and squats just became quite slow as I fatigued. Overall this workout taxed me so much I just called it... the above work in a vest was enough for me. Splits were as follows:

1. 4:42 (4:42)
2. 13:00 (5:18)
3. 21:40 (5:40)
4. 30:30 (5:50)
5. 39:43 (6:13) ... went out very fast on that first set, otherwise was decently consistent. I gassed out a lot on that last set... great gymnastics conditioning.

B.
ROMWOD

-Complete ... felt amazing.

PM Workout (1830)

Rowing

2 x 250m
Rest 1:30

2 x 500m
Rest 2:00

2 x 1000m
Rest 3:00

-Result  =
250s = 45.7 and 45.4
500s = 1:37.1 and 1:39.4
1000s = 3:29.1 and 3:36.2

1/9/19

Much needed complete rest

1/8/19

Today was a very solid day of training... I felt solid throughout the session... felt good on all the gymnastics and aerobic stuff. Really fun to feel fit.

A.
For time:
30 Muscle-ups

-3:15 ... went 12/4/4/4/3/3 ... this is a PR by about 20 seconds. I felt very good on this, I think I over-paced it a bit. I didn't feel wrecked by the end of it at all... next time I re-test this I will get a bit more aggressive and push my limits instead of be so conservative on the back end sets of this. Could possibly do 15/5/4/3/3 next time... overall great stuff, happy to be feeling confident on the rings. This would have gotten me a 33rd at the 2018 crossfit games ... I think I could definitely get under 2:45 on this, which would be a 19th... this is my new goal.

B.

Every 3 for 15 (5 sets):
15/12 Calorie Ski Erg
7 Deficit Kipping Handstand Push-ups (2 x 45# bumper, 4" deficit)
50' Front Rack Dumbbell Lunge (2 x 50# DB)

-Complete ... this was good training ... goal here was to get the 35 HSPU unbroken, which I was able to achieve ... fun stuff.

C.

"Fuller Circle"
For Time:
75/50 Calorie Assault Bike
150 Double Unders
2000 Meter Row
150 Double Unders
75/50 Calorie Assault Bike

-23:24 ... lungs felt great here

D.

Every 3 for 12 (4 sets):
20 GHD Sit-Ups
50' Handstand Walk

-Complete... 200' of walking after all the above work was tough... HSW felt solid though.

E.
ROMWOD

-Complete ... felt amazing after all the above work.  

1/7/19

First day of 'Open' prep for 2019 starts today... my wife and I did comptrain leading up to the Open last year and it went well. Overall I am happy to do this, as it is much lower volume, but for the most part intelligently programmed. Enjoyed it today, felt solid leaving the gym and not too taxed.

A.
Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch

50-53-56-59-62-65x3

-125# to 165# based off of 255# 1 RM ... low numbers here, but great skill work.

B.
Snatch
On the Minute x 10
Snatch Deadlift + Snatch below the Knee 

-185# x 5 sets, 200# x 5 sets ... kept this light, great technical work. 

C.
"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Rest 10 minutes then...

For Time:

16-12-8-4
Burpee Box Jump Overs (24/20)
Toes-to-Bar

-Result = 

-6:03 "DT" ... this was a PR of 31 seconds from June of 2016 ... splits for each round today were:

:36 

1:04 

1:22

1:31

1:30 ... obviously went out hot with an unbroken round... was probably a mistake... got all the hang cleans and push-jerks unbroken on this, actually had to break up the deadlifts on the 4th and 5th rounds... this was where I lost time at, but overall I was happy with my effort here, this workout is always fun and really challenging. 

-5:03 ... this was shit-show... was during this during an 'Open Gym' session and had a lot of difficulty actually completing this due to space issues... tried to get what intensity I could out of this, but this was far from ideal conditions. 

D.

ROMWOD

-Complete

1/6/19

Much needed Complete Rest

1/5/19

AM Workout (0700)

This morning was a really solid workout. This was the most fit I've felt in a long time. Aerobic capacity is coming back in a big way, I felt great today and had a ton of fun.

A.
With a partner, at an aerobic conversational pace, AMRAP 10*:
Partner 1 - Handstand Walk 30 Feet (2 x 15' length)
Partner 2 - Cals on Bike

*Switch each time a 30 foot handstand walk is complete

-Complete ... not sure how many rounds we got, but it was a lot, got all the 15' feet sets unbroken.

B.
Snatch + Overhead Squat (1+5 x 5)
1 Squat Snatch + OVHS
Work up to a heavy in 5 working sets

-135#, 155#, 175#, 195#, 205# ... didn't push the loading much here, just focused on good positions.

C.
Snatch Grip Deadlift (3x3 @105% (275#))

-Complete

D.
Every 5 minutes for 30 minutes (6 sets):
20/15 Calorie Row
15 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar / 20 C2B Pull-ups (alternate each round)

Rest until 40:00 then...

3 RFT, with a partner:
30 Cal Ski Erg
30 HSPU

-Result =

-2:42 (T2B)
-3:03 (C2B)
-3:13 (T2B)
-3:14 (C2B)
-3:52 (T2B)
-4:02 (C2B) ... gassed out on this towards the end, but got all the sets unbroken ... rowing and burpees slowed down over the course of the 30 minutes, but I got my goal of getting all the C2B and TTB unbroken. Great training.

-7:42 ... went 15/15 on each part unbroken with my partner, we got through this quickly, felt great on the HSPU

E.
3 Sets of, each arm, of:
8 KB Rows + 8 KB Hang Snatch + 8 KB Strict Press (44#)
Rest as needed
GHD Plank Hold x :45 seconds
Rest as needed

-Complete

F.
ROMWOD

-Complete

PM Workout (1830)

A.
Row
6 x 500m
Rest 2:00

-Result =  first one was used as a warm-up and I rowed a 1:47 ... all the others were 1:37-1:39 (goal 2k pace) ... I felt a bit beat up between yesterday and this morning, but overall happy I got this in. 

1/4/19

AM Workout (0530) 

This morning was a good, albeit simple, session. Felt solid on everything.

A.
Front Squat (3,2,1,1,1)

-275# x 3, 330# x 2, 350# x 1, 360# x 1, 365# x 1 ... felt pretty strong here, 360 and 365 felt a bit heavy... but got through these.

B.
Metcon (Time)
4 Rounds
400m Run
50 Air Squats

-11:40 ... this was a bit of a burner on the legs, but overall I felt fit on this.

C.
Deadlift (8x4 @80% = 405#)

-Complete ... got all these reps easily, but 32 reps at 405# was taxing.

PM Workout (1800)

Got in and out of the gym quickly in the evening ... I think 3:18.7 is a PR? This was a 1:39.3 / 500m pace ... which was tough to maintain, but I was very consistent here, overall I was happy to get this in and PR on this.

A.
Row
3 x 1000m TT
Rest 5:00

-3:18.7
-3:27.4
-3:26.4 ... I was hitting 3:29 1000s consistently earlier this week, but 3:18.7 felt tough... overall happy with my effort as a second workout.

1/3/19

Jumped into a class workout this morning, overall liked the gymnastics stuff that was programmed and had a good time going through this.

A.

Ring Muscle-ups:
4 Rounds
3 Strict + 6 Kipping
Rest as needed between rounds

-Complete ... this was good training, sets of 9 unbroken were tough.

B. 

On a running clock:

AMRAP 14
200m Run
5 Push Press (185/125#)
10 Deficit HSPU (4")

Rest 6 minutes then at 20:00... 

AMRAP 12

Bike Calories

-AMRAP 1 = 4 Rounds + 200m run
-AMRAP 2 = 155 calories ... tried to keep a 63 RPM on this, ended up being closer to 60 the entire time... felt pretty gassed from the first AMRAP. Good to get this in though.