7/19/14

Today was really fun, I had some stuff planned out, but went ahead and did what was on the board. It was invictus-esque and really fun, good times with good people. I got a very good workout out of today, everything felt great.

A.
EMOM 9 (3 sets):
-Minute 1: 10 Strict Pull-ups
-Minute 2: 5 Strict HSPU
-Minute 3: 40 Double-unders

-Complete

B.
Every 90 seconds for 15 minutes (10 sets):
Power Clean + Hang Power Clean

-5 Sets @ 220#
-5 sets @ 242#

-Kept these weights on the lower side, everything felt solid.

C.
Every 90 for 15 minutes (10 sets):
Power Snatch + 2 Overhead Squats

-Worked from 135# to 198#... don't remember exactly how I jumped around in weights, felt really solid.

D.
Partner Workout, one partner working while other partner holds a static movement, for time:
100 Burpees / Overhead KB Hold (2 x 20 KG)
100 KB Snatch (20 KG) / Hanging from Pull-up Bar
100 Over-the-box Jumps (20") / Plank

-15:29. Weights were light, box was low... very aerobic, fun stuff, felt fit. Doing a partner WOD with a German was awesome haha. Great day in the gym!

7/18/14

Today was a great session. I was a little nervous given all the time I've taken off from training this last week and all the beer I've drank, but surprisingly felt awesome today. Strict Press PR is always nice. I felt really fit, especially on the rowing/muscle up stuff. Such a great day in the gym.

A.
 EMOM 12 (4 sets):
Min 1: 4 Muscle-ups
Min 2: 4 Strict HSPU
Min 3: 50 Double-unders

-Complete

B.
Every 90 seconds for 15 minutes (10 sets): Snatch, 55% to 95% (115# to 215#)

-Worked from 135# to 200#. First squat snatching I've done in a while, been nothing but power snatch lately, zero back pain, fun stuff.

C.
Every 90 seconds for 15 minutes (10 sets): Power Clean and Split Jerk, 55% to 95% (155# to 270#)

-Worked from 176# to 261#. Everything felt REALLY good, my jerk is getting a hell of a lot better.

D.
Strict Press
5 x 135#
5 x 80% (152#)
4 x 85% (161#)
3 x 90% (176#) PR
3 x 95% (180#) PR

-The first couple sets were rough after the jerks, but I was super stoked to PR at the end there. Been not really sleeping and binge drinking... usually doesn't translate to PRs, but I'll take it!

E.
Every 6 minutes for 24 minutes (4 sets):
Row 750m
10 Muscle-ups

-4:30, 4:40, 4:55, 5:05. Super solid metcon, lungs and muscle-ups felt solid.

7/17/14

Complete rest / travel back from Amsterdam to Hamburg. Pumped to do some legit crossfit tomorrow!

7/16/14

The CF gym here is closed in the morning on Wednesdays... I was super bumbed out about this, but I went running instead. I got a 55 minute easy run in... ran all over Amsterdam, it was a pretty great way to enjoy the morning. I have to admit that Dutch women are some of the hottest in the world, it is kind of ridiculous. Fun morning, great weather, didn't really push the pace much, just enjoyed the morning, the architecture and the women.

7/15/14

Today I was at Crossfit Amsterdam, great gym with some great dudes from the Dutch military there. They know what is up. Pulled an all nighter two nights ago in order to travel from Germany to Netherlands, so I'm not feeling too great, but once the clock started I felt fine. Did the workout off the board, had some solid competition. It was a mainsite workout from a while back, fun stuff. 

'Hard Cindy'

AMRAP 20:

5 Weighted Pull-ups (35#) 

10 Push-ups with feet on 30" box 

15 Squats holding a 45# plate 

-9 Rds + 5 pull-ups. Took the board by one rep, wasn't feeling great, but tried to go as hard as possible. Really fun day, I'm glad I got some activity in. Amsterdam is freaking amazing BTW. 

7/12, 7/13 & 7/14

Complete rest/travel/partying. World cup victory in Germany was insane... good times! First time I've taken three consecutive days off in a long time.

7/11/14

AM Workout (1100) 

Had a decent session with two of the coaches from Crossfit 6P this morning. I put together some invicuts stuff from this week, really bastardized it, but got in the stuff I felt I need to work on the most. Back was actually a little tight during the front squat, other than that I felt awesome.

A.
Three rounds for time of:

20 Overhead Walking Lunges (95/65 lbs)

15 Pull-Ups

-4:00? I can’t remember my exact time, but this workout went by very quickly. Pull-ups unbroken, felt great on those, first set of lunges unbroken, then went 10/10 with very short breaks. Fun little WOD.

B.
Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch (180-190#)

-Don’t remember my weights, I think I did more than 6 sets, worked up to 187# for the last 3 sets though.

C. 
Every 90 seconds, for 15 minutes (10 sets):

Power Clean + Front Squat + Power Clean
Build over the course of the ten sets.

-2 sets @ 220#
-2 sets @ 231#
-2 sets @ 242#
-2 sets @ 255#
-2 sets @ 267#

-Last two sets were a little tough, fun effort here.

D.
Three rounds for time:

20 Russian Kettlebell Swings (32/24 kg)

10 Box Jumps (30″/24″)

-3:30? Don’t remember my exact time, unbroken and fast. Definitely got my HR up, felt it in my hamstrings for sure. Solid little finisher. 

PM Workout (1800) 

I wanted to meet some more people from the gym, so jumped in the PM class, the gym programmed the same metcon we did together this morning haha, was kind of funny to see it on the board. Anyway, was fun, good times with good people. 

A. 
Class Warm-up 
EMOM 20:
-Odd - 5 air squats on the first minute, add 5 squats every minute
-Even - 5 Hang Power Cleans (135#) 

-This was fun, those sets of 35+ air squats definitely got my HR up, fun stuff. Definitely felt nice and warm after that.

B. 

Strict Overhead Press


·      Set 1 – 5 reps @ 135# 

·      
Set 2 – 5 reps @ 135# 

·      
Set 3 – 4 reps @ 147#

·      
Set 4 – 3 reps @ 159#

·      Set 5 – 2 reps @ 176#

    Set 6 - 1 rep @ 188# 

·      Rest 2 minutes between sets.

-Kind of fucked these percentages up, just did what I could with the KG plates I had laying around. Fun stuff, felt strong. Only 2# off my lifetime PR as part of a two-a-day is legit with me. 

C. 

Three rounds for time:


20 Russian Kettlebell Swings (32/24 kg)


10 Box Jumps (30″/24″)

-2:55. Same WOD from this morning, unbroken and fast, hurt. Fun short WOD. 

D.
Not for time, but unbroken: 
100 Ab-mat sit-ups

-Complete. 

7/10/14

Complete rest / hangover. Drank about 5 liters of beer yesterday/last night.

7/10/14

Complete rest.

7/9/14

So I got into the gym in the mid-morning with one of the coaches that I met yesterday. Had a short/simple session and had some solid conversations. Got in the jerking, wish I would have gotten to do the strict pressing, but didn’t get to it. Did the WOD off the board after the lifting.

Every 2 minutes for 20 minutes (10 sets):

1 Power Clean + 1 Push-jerk + 1 Split Jerk

4 minutes @ 100 KG (220#)

3 minutes @ 105 KG (231#)

3 minutes @ 110 KG (242#)

-Some of these later sets I was dropping the weight between the jerks and doing an extra clean each set. Solid work… didn’t warm up much, but started feeling good about 10 minutes in to this.

Rest 5 minutes then…

For time:

Row 1000m

Straight into…

3 Rounds:

10 Hang Power Clean (80 KG / 176#)

10 Pull-ups

10 Strict HSPU

Straight into…

100 Double-unders

-Total time of 15:19. Fun and simple workout, very crossfity. 

7/8/14

Today was pretty awesome. Been getting settled in Hamburg. Big city and I don’t speak the language, but overall it has been good. Been meeting some awesome people and seeing some cool stuff. Jet lag has been a bitch, was still feeling it once I got to the gym. Once I got a workout in and chilled out I felt a lot better. It was awesome to meet some people and hangout and share out fitness together, will definitely be spending time with these people more. Had a desire to do some more work after the workout finished, but corralled that shit given that I’m extremely unrested and haven’t been eating much and one of the coaches invited me to O-lift and hangout tomorrow, want to be 100%. On a fucking note… can’t believe I crossed the Atlantic to fucking Bench Press. It is what it is!

Bench Press – 10, 7,5 – 10, 7, 5 (all this shit was KG)

10 x 80 KG (176#)

7 x 90 KG (198#)

5 x 96 KG (211#)  - 5 RM PR… by 1#... haven’t tested since last December. 

10 x 176#

7 x 176# (pussed out – was supposed to use the same weight as the prior set, but was fatigued.)   

5 x 198# (pussed out – see above)

Rest 5 minutes then…

4 RFT:

40 Double-under

40 Sit-ups

-Time was ~7 minutes. I missed a lot of DU because I was using some random European rope. But by the time I got through the first set I set into a pace. Got my HR up a little, but it was on the board so I did it with the class.

Rest 15 minutes then…

Easy 7:00 run back to my dorm.

-Pumped to throw down in Europe tomorrow!

7/7/14

“Rest day” – although I would never call this rest. It was some severe jet-lag… not used to this shit. Got in Hamburg in the AM (0950) and stayed up until about 1800… proceeded to sleep 16 hours straight and waking up feeling like shit. So my rest yesterday was the few minutes of sleep I caught on the plane… Needless to say useless day training wise, but I’m happy to have made it Germany safely.

7/6/14

I was a little slow to get into the gym this morning... not used to partying and stuff. But once I got moving I felt great. Really solid metcon session. Last workout in Chicago, off to Germany for a couple months!

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Chest-to-bar Pull-ups
8 Strict Handstand Push-Ups
40 Double-Unders

When the running clock hits 15:00, complete the following…

B.
For time:
Row 1000 Meters
95/65 lb Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps

When the running clock hits 30 minutes, complete the following…

C.
For time:
Row 1000 Meters
95/65 lb Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
95/65 lb Hang Power Snatch x 20 reps

When the running clock hits 50 minutes, complete the following...

D.
10 Minutes of Cool Down on AirDyne

-3 rds + 4 HSPU, 8:22, 9:33, complete super easy, didn't calculate cals/distance at all.

7/5/14

"Complete rest"... meaning being very hungover from yesterday.

7/4/14

Today was an amazing training session. I felt awesome and really strong, it was a great time. Been having a lot of solid training sessions lately, but this was an amazing session. Days like this are what I live for!

A.
Snatch Push-Press
*Set 1 – 3 reps @ 70% (185#)
*Set 2 – 2 reps @ 80% (205#)
*Set 3 – 2 reps @ 90% (225#)
*Set 4 – 1 rep @ 95% (235#)
*Set 5 – 1 rep @ 95+% (245#)
*Set 6 - 1 rep @ 95+% (265#) (PR)
Rest 2-3 minutes between sets.

-Felt really strong here, overhead position is getting a lot better. Probably could have put more weight on there. Next time. PRing is always great.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Power Clean + Power Clean + Front Squat + Jerk
Build to today’s heaviest set.

-205#, 225#, 235#, 245#, 245#, 245#, 245#, 255#. Actually did the front squat today. Had a slight amount of tightness in my back, but glad I got the reps in. Feels way better than a month ago.

C.
Every four minutes, for 20 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg) @ 185# for 4 sets, 205# final set
Rest :30
Bench Press x 3 Reps @ 80% (205#), 215# for final set

-Complete, no missed reps. This was awesome training. Was feeling great, so put on some extra weight for the final set. Got all the reps in. Lunges caused a slight bit of tightness in my back, but no pain.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111 @ 90% (205#)
Rest as needed
Strict Ring Dips x 20
Rest as needed

-Complete, solid stuff.

E.
3 Rounds:
10 Anchored Sit ups (100# DB)
10 Fat Bar Skull Crushers (95#)
10 Fat Bar Curls (95#)
Rest as needed

-Complete, huge pump for the 4th of July! Started drinking about 90 minutes after training haha. Time to blow off some steam!

7/3/14

Active rest. Got to sleep 10 hours last night which was awesome and much needed. Biceps, shoulders and hamstrings are very sore. Got a quick pump in the PM with some DB accessory moves.

7/2/14

Today was insane. I looked at the workout before going into the gym without really thinking much about it. I was really happy to PR my hang power clean, but part D was fucking insane. My training partners literally bailed on it and I went at it alone. I added in about 1000 calories to my PWO meal, grabbed some chocolate milk on the walk home. I felt I needed it after this effort. Huge work capacity and mental battle today, great stuff. This is what it is all about, day in and day out hard work. Much needed rest day tomorrow.

A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Power Clean + Power Clean
Build over the course of the 8 sets.

-2 minutes @ 225#
-2 minutes @ 245#
-2 minutes @ 255#
-1 minute @ 265#
-1 minute @ 275# (Hang Power Clean PR)

-Felt awesome here, great session.

B.
3 Sets:
10 Back Squats (135#)
15 Reverse Hypers (50#)
Rest as needed

-This felt really good on my back/hip, no pain.

C.
EMOM 10:
3 Dead-lifts (300#)

-This also felt fine on my back/hip. A very slight bit of tightness, wouldn't max this shit out right now, but it is definitely improving.

D.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

-8:03, 10:01, 11:04, 11:33. Huge effort on this. C2B Pull-ups were unbroken, 10/5/5, 10/5/5, 5/5/5/5. WBs and Swings were kind of a shit-show, just tried to get them done, don't remember exactly how I went about it. This workout kicked my ass, but it would probably kick anyone's ass. It was a big effort, really fun/tough workout. Great way to enjoy my fitness.

7/1/14

Today was an awesome session. This was the best workout I've had in a very long time. I felt great on everything, set a PR and generally felt amazing. Such a great day with my training bros. Maybe I felt so great because yesterday was an easy day? Probably haha.


A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps
Minute 2 – Handstand Hold (on wall )x 45 seconds
Minute 3 – Unbroken Double-Unders x 50 reps

-Complete

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 (225-235#) loads from last week for all 8 sets.

-2 minutes @ 225#
-2 minutes @ 235#
-2 minutes @ 240#
-2 minutes @ 245# - everything above 235# was a PR for this complex, really fun stuff. My overhead lifting/split jerking is feeling awesome lately.


C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Sets 4-9 – 3 reps @ 85-90% (went with 85% for all sets = 155#)
* Set 10 – 10 reps @ 65% (125#)
Rest 90 seconds to 2 minutes between sets.

-Felt awesome on this pressing, no missed reps, big effort.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
20 Handstand Push-Ups
Run 400 Meters
If possible, perform the handstand push-ups as strict handstand push-ups. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

-First two sets were 10 strict / 10 kipping. Last set was all kipping. This was a very tough workout for me, especially after all the overhead lifting. I felt surprisingly well on the HSPU. This was a huge effort, 60 HSPUs in a workout would have been impossible for me a few years ago. I'm not as good as I want to be at HPSUs, but I'm getting better and will continue to get better this year. Great stuff, great day, pumped for tomorrow.