7/12/18

AM Workout (0700) 

A.
7 Rounds For Time:
12/9 Calorie Assault Bike
3 D-Ball Cleans (100#)
Rest :30 Seconds

-10:28 ... this was a fun way to start the day... I was trying to keep over 100 RPM on the bike, deviated on a couple sets, but was able to do this for most of them.

B.
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch

-95#, 95#, 115#, 115#, 135# ... really enjoyed this, great technical work.

C.
On the 1:30 x 5:
Hang Power Snatch + Low Hang Power Snatch + Power Snatch

Directly into…

On the 1:30 x 4:
2 Power Snatches

Directly into…

On the 1:30 x 3:
1 Power Snatch

-5 sets = 135#, 155#, 175#, 185#, 195#
-4 sets = 205#, 215#, 220#, 225# (failed second rep at 225#)
-3 sets = 230# across

-Overall felt really strong here, bummed about the miss at 225#, but overall hitting these numbers on the :90 is something I am happy with. Especially the singles at 230#

D.

5 Rounds For Time:
9 Strict Handstand Push-ups
15 Chest to Bar Pull-Ups
21 Calorie Row
20 Kettlebell Weighted Walking Lunge (farmers carry) (2 x 72/53#)

-25:50 ... HSPU unbroken, had to break up 3 of the sets of C2B... felt very heavy and slow on those ... row was consistently slow and all the lunges went 10/10. I thought this was going to be closer to a 30:00+ workout, so overall I was happy with this time. 

PM Workout (1830) 

A.
On a continuous 36:00 clock:

10 Minute Easy Warm-up jog

Every 2 for 16 (8 sets) of:
Surge x :40

10 Minute Easy Cool-Down Jog

-Complete ... this was an easier track session; was getting about 200m each :40 'surge' ... wasn't going all out here, but got some good movement out of this. Didn't feel particularly great, but got through it. 

7/11/18

Complete Rest / working all day

7/10/18

Today was a rough ass day... extremely humbling and difficult ... this was one hell of a workout coming off a 5 day binge drinking/eating festival that was my time in Maine ... I did not feel athletic and I felt generally sluggish. Having said that, this was an insane conditioning piece... I've never had 225# snatches in a conditioning workout... so I should put this in perspective and be proud that I was able to do this. I have a huge amount of regret/embarrassment/general loss of self-worth over this last vacation... I am really hoping to get back into shape after my time fucking up my diet/sleep/tons of alcohol. Today was the first day on that step back to serious training... it was a tough one.

A.
6 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch
Technique loads. Drop bar after Snatch Balance.

-135# x 3 sets, 155# x 3 sets ... great warm-up, felt very good after this

B.
On the Minute For As Long as Possible:
20 Double Unders + 1 Snatch
Weights starts at 155/105 and increase by 10/5

-225#, missed 235# ... when I did this at the 2012 regional I hit 195# and missed 205# ... 195# was a PR at the time when I hit it...

C.
4 RFT:
400m Run
9 Ring Muscle-Ups
3 Squat Snatches (225/155)

Rest 5:00

4 Rounds For Time:
27 Calorie Assault Bike
9 Back Squats (225/1555)
3 Clusters (225/155)

Rest 5:00

21-18-15-12-9:
Calorie Row
Med-ball GHD Sit-Ups (20/14)

-Result =
-27:40 ... missed 2 snatches... first rep on second set and the last rep on the final set ... all MU were 5/4 ... my goal going into this was to not miss any snatches, as I've never handled 225# for conditioning pieces before... overall a huge mental battle, but got through it.
-25:35 ... way worse than I thought this was going to be
-14:01 ... never done a GHD sit-up with a med-ball... 100x harder than I thought they would be

-Each part of this was much more difficult than I thought it would be... this was an extremely difficult session to come back to straight off of vacation ... in the near future when I feel like I'm back to my normal self I will re-test this session.

D.
10 Minutes stretching / lower-body mobility

-Complete

7/6 - 7/9/18

7/6/18

Dropped into a local Crossfit gym again in Maine. It was extremely nice to workout while not hungover. Class workout was fun, had a good sweat.

A.
'Josie' (mainsite hero workout from 6/17/18)
For time, with a vest (20/14#) :

1 Mile Run

Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105#)
6 Front Squats (155/105#)

then,

1 Mile Run

-27:18 ... splits were 7:45 for the first mile, finished up the 3 rounds at 18:30, last mile took about 9 minutes ... vest was rough with the burpees, but got through everything. This was very low stress and fun, was good to sweat out some of the booze from yesterday.

7/7/18

A continued theme of the vacation... I was slightly hungover, but got moving and tried to give this my all. We found a track in the middle of nowhere Maine which was cool. This was fun to get in and the weather was perfect.

A.

4 x (3 x 400m) 

:30 rest between reps 

5 minute rest between sets 

Goal = 5k pace for all reps (was shooting for 1:30-1:40 on all reps, which is between 6:00 and 6:40 mile pace ... typically around where I would run a 5k)

-Result =
1:36 / 1:40 / 1:34
1:33 / 1:36 / 1:36
1:36 / 1:37 / 1:35
1:35 / 1:36 / 1:28

7/8

Complete Rest / Travel back to VA

7/9

Further Complete Rest / getting settled back into work / resting from vacation

7/5/18

Dropped into a crossfit class up in Maine. I was fairly hungover for this... haven't done crossfit this hungover in a very long time. Got through everything, but this was quite miserable.

A.
Tabata Russian KBS (72/53#)
(:20 on :10 off x 8 sets)

-Was getting 11-13 reps each interval

B.
3 RFT:
60 Double-Unders
30 Calorie Assault Bike
15 Dead-lifts (245/165#)

-12:23

C.
3 Sets of:
Barbell Curl (45#) x 10 reps
Rest as needed

-Complete

7/4/18

Got in a fun running workout the family today. The entire crew came along, was a fun time.

A.
25 minute easy aerobic run

then...

5 x 80m Hill Sprint
Rest :90

-Complete ... these intervals were between 11-13 seconds, fun hill run.

B.

'Durante Core'

3 Sets of:

Hollow Rocks x 10

V-ups x 10

Tuck ups x 10

Hollow Hold x :10 

Rest :60 

-Complete 

7/3/18

Complete Rest / Travel

7/2/18

AM Workout (0530) 

Lower volume session this morning... body is still feeling pretty beat up from the last week of training. It was good to get in and move a bit and hit some accessory work.

A.
2 Sets (not for time):
1 Arm KB Overhead Squat + 1 Arm KB Front Rack x 20 reps (10 each side)
Bike Calories (easy/moderate pace) x 10

-Complete ... good warm-up

B.
For Time:
50/40 Calorie Row
21 Power Snatches (155/105)
15 Overhead Squats (155/105)
9 Squat Snatches (155/105)
50/40 Calorie Row

-13:20 ... OHS unbroken, which was my goal going in to this workout... overall really rough time on this, my body is still feeling fairly beat up. Overall a good conditioning piece though.

C.
3 Sets of 8:
Deficit Clean Grip Dead-lift (4") x 8 reps
Rest 2:00

-Complete with 245# across ... went very light here, but this was still tough on the hamstrings.

D.
3 Sets of:
Top of Ring Push-up Plank x :60
Rest 1:20

-Complete ... burner on the core

E.
3 Super-Sets of:
Weighted GHD Back Extensions x 10 reps (25#)
Single Leg Glute Bridge, on med-ball x 20 reps (10 each leg)
Rest 1-2 minutes

-Complete

PM Workout (1300)

A.
Flat Bench Press
3 Sets of 8

-185#, 185#, 185#

B.
Decline Bench Press
3 Sets of 5

-185#, 185#, 185# ... this was supposed to be 3 sets of 8... but just wasn't there after part A.

C.
3 Sets:
T-Bar Row (135#) x 10 reps
Rest :60
Strict Dips x Max Reps
Rest :60

-15, 12, 10 dips

D.
3 Super-Sets of:
Seated DB French Press (65, 75, 80#) x 12 reps
Single Arm DB Curl (35#) x 20 reps (10 each arm)
Rest 2 minutes

-Increased the weight on the DB French Press, curls were a bitch. Overall really hard/fun work.

E.
10 Sets of:
Rope Push-Downs (35#) x 10 reps
Wide-Grip Cable Curls (45#) x 10 reps
Rest :90

-Complete ... huge pump on this, fun stuff, not as taxing as the 10x10 we did last week, but a good pump nonetheless

F.
1 Set of:
Max Reps Close Grip Bench Press (thumbs touching) with 45# bar, no stopping at any point, bar must be continuously moving

-60 reps ... was totally dead by here, fun finsher

7/1/18

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.

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.

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.

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. 

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 

6/29/18

Complete Rest

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.

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″)

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.

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.

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. 

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.

“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.

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.

6/24/18

Complete Rest / Duty

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.

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.
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:
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):

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 

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:

Clean and Jerk

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.

-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

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.