11/30/13

Had an awesome training session this morning. HSPU were feeling a little rough, but 60 in a WOD is a lot for me. The first two sets of 20 were not a problem, but that last set really smoked me. No singles, but some triples toward the end. I cut out the run or row at the end and did some meathead stuff instead! It was really fun. I'm excited to rest tomorrow and hit it hard come Monday.

A.
Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk
-Jerked off the blocks, great session, set a big PR.
-225#, 245#, 265#, 280# (PR), 285# (PR), 290# (failed - barely missed, got under it, but right elbow wasn't having it, probably could have gotten this if I went for it again - will PR this again soon!)

B.
Three rounds for time of:
275/185 lb Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps

~21.00 minutes. Didn't get the exact time. I was cruising through the first two rounds, failed hard on the last set of HSPU. That set probably took me about 5-6 minutes. Rough. Dead-lifts and pull-ups felt easy as hell though. After looking at the times posted this is an embarrassingly slow time, my high volume HSPU are just not there. I would have had a competitive time if this workout lasted two rounds, but that last set was just horrendous.

C.
Flat DB Bench Press (palms facing body)
20,15,15,10,5 - 2 x 60#, 2 x 70#, 2 x 70#, 2 x 80#, 2 x 90#(failed on the 5th rep).

3 Supersets with 2 x 30# DB:
Flat Bench DB Tricep Extension x 15
DB Strict Curl, exaggerated external rotation x 15
-Got a huge pump from this, really fun stuff.

11/29/13

I felt awesome today. Today was the best training day I've had in a while. Everything felt good, strength and lungs. Great training session.

A.
Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or over 85% of your 1-RM Clean.
255#, 265#, 275#, 285#, 295#, 300# - I was pumped to get a 300# clean, haven't done this much in a while. It felt tough, but manageable. I was also pumped for my training partner, who hit a new PR clean and then front squatted it twice.

-While warming up I did some singles for squat clean thrusters.
185#, 205#, 225#, 235#, 245# (PR) - I've never thrustered more than 230#. Felt easy, more there.

B.
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean (315#)
Rest 2-3 minutes

C + D on a 20:00 running clock:

C.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar

D.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

-Both of these were fun, second half was tougher, only because of the 30" box jumps. 135# felt extremely light, all reps unbroken easy. Pumped to train tomorrow!

11/28/13

Complete rest. Great day with a lot of great food and great people.

11/27/13

Today was a really fun morning in the gym. We didn't time this effort, but went really hard. Probably somewhere around 50 minutes. I hit a noticeable wall around round 10. I got all the muscle-ups, C2B pull-ups and HSPU unbroken though, which was my goal going into this. Most of the other stuff was unbroken as well. Pretty fun workout, very different than the short/heavy stuff I've been doing lately. Excited for the holiday and to rest and to hit it hard come Friday. 

“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 KB Thrusters (2 x 53#)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53#)
8 Single-Arm DB or KB Snatches (53# - 4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (2 x 53#)
11 Ring Dips
12 Man-Makers (2 x 60# DBs)

11/26/13

Today was an overall rough morning. I was really tired this morning, wasn't as excited as I usually am to get into the gym. Tied PRs on everything, missed all PR attempts. I had to cut out the clean stuff today, my collar bone is bruised/damaged to a point where it is too painful to clean to at all. Hopefully will be able to clean again next week, but I'm not wholly concerned about it, my clean is my best lift.

A.
Five sets of:
Drop Snatch x 1 rep
Rest as needed
205#, 215#, 225#, 235#, 245#(failed 3 times, so close on the last one).

B.
Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed
165#, 185#, 205#, 215# (failed the first rep behind)
-Did some singles afterward at 225#, 230#. These were all attempts, I kept missing it behind. I probably tried about 5 times. I was so close, so frustrating.
-I probably shouldn't have gone heavier on these, but  I just really wanted to. I will PR this very soon.

C.
Three sets of:
Snatch Grip Dead-lift x 3 reps @ 110% (230#)
Toes to Bar x 15 reps
Rest 60 seconds
-Complete

11/25/13

Lower volume day today, which is good considering I trained yesterday when I wasn't supposed to. Pressing today didn't feel all that great, but I did bench press a bunch yesterday. Overall a solid session, back squats felt super easy.

A.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 95% (345#)
* Sets 4-6 – 2 reps @ 90% (335#)
* Set 7 - 1 rep @ 100% (365#)
Rest 3 minutes

B.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds
-135#, 145# x 3 sets (failed 5th rep of the last set)
-All pull-ups done with 44#

C.
Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees
-No idea what my rounds were, went HAM though. Felt like 6 minutes of burpees.

D.
4 Sets:
20 Banded Air Squats (2 sets 1 black band, 2 sets 2 black bands) - really felt this in the glutes, especially the last two sets.

11/24/13

Today was supposed to be a rest day, but a friend of mine wanted to try Crossfit, so I did the introduction class. It was a very short and simple WOD. Did some bench press before the WOD.


Bench Press - 10,10,5,5,5,5 - 135#, 135#, 185#, 195#, 200#, 205#(fail - need a little spot)
Close Grip Pause - 5,5,5 - 165#, 165#, 165# - this is feeling better
Floor Press - Max Reps @ 165#, 135#, 135# @ 2 minutes rest: 8, 15, 13

Rest 20 minutes then...

For time:
500m Row
40 Air Squats
30 Sit-ups
20 HR Push-ups
10 Pull-ups
5 Burpees

4.09. Rowed a 1:30. Heart rate slightly elevated. Pumped to train tomorrow!

11/23/13

Today was a great session. I felt awesome on everything. I wasn't able to train with my training partner, which I was a little bummed out about. But once I got warmed up and moving around, I felt great.


A.
Take 15 minutes to build to a 1-RM Power Snatch
-Singles: 185#, 195#, 205#, 210# (PR) - Felt awesome, definitely little more there, caught this standing almost entirely standing up, but the clock ran out and I was on a schedule.

B.
Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch x 6 reps
Muscle-Ups x 6 reps

Rest exactly 4 minutes, and then . . .

C.
Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps

11.04 and 11.24. The second workout was tough, the first round was in 2 minutes, second round in 4 minutes and the last round took 5 and a half. HSPU were very hard after the power snatching and muscle-ups. That first part of the workout was really fun though, got a lot of touch and go reps on the snatch, did the last set of snatches unbroken just to see if I could! Dead-lifts unbroken on all sets.

E.
EMOM 10:
Dead-lift
2 minutes: 2 x 365#
2 minutes: 2 x 385#
2 minutes: 2 x 405#
2 minutes: 1 x 425#
2 minutes: 1 x 435#

Singles, rest as needed: 445#, 455#

-This is the most I've pulled since being back from OCS and in a long time generally. I haven't pulled a max dead-lift since before the 2013 Open. I really want to dead-lift 500# this year, will be throwing in some more heavy dead-lifting in the coming weeks and months.

11/22/13

Overall a solid session. Pissed about the jerks, missed the same weight as I did earlier this week. They were 'better misses' if that makes sense, wish I would have gotten them. Front squatting feels REALLY good, definitely going to PR this soon.

A.
Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95% (245#, 280#, 300#, 315#, 335#) - all these went up really easy.
Rest as needed between sets

B.
Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
185#, 235#, 255#, 265# (failed jerk), 265# (failed jerk)

C.
Three rounds for time of:
Row 500 Meters
175/115 lb Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

17.46. Rowing and CJ were done at a solid pace, did all singles with little rest. Did pull-ups 10/5/5 and then the last two sets were 4 sets of 5. Pull-ups felt rough today, but this is a very tough workout. Great stuff, I'm glad how easy the 175# felt.

11/21/13

Today was an awesome session. I felt great. Squatting is feeling really good, lungs feel decent.

A.
Front Squat
*Set 1 – 5 reps @ 75% (265#)
*Set 2 – 3 reps @ 85% (300#)
*Set 3 – 1 rep @95% (335#)
Sets 4-8 – 3 reps @ 85% (300#)
Rest 2 minutes between sets.
-All of these went up easy, will PR this soon.

B.
Three sets for max reps of:
Unbroken Strict Handstand Push-Ups
Rest 60 seconds
11,5,4 - 60 second rest interval was rough, but 11 is a PR.

C.
Two sets for max reps of:
Unbroken Kipping Handstand Push-Ups
Rest 60 seconds
10,10

D.
For max reps:
3 Minutes of Double-Unders
-225. Goal was 250, but I never train like this, could improve here a lot.

E.
Ten sets of:
60 Seconds of AirDyne for Max Calories
60 Seconds of Active Rest (stay seated and move pedals slowly, or get up and walk around)
-Didn't get numbers on this, but got a solid effort out of it. Great day in the gym, pumped for tomorrow!

11/20/13

Active recovery - 45 minutes easy airdyne.

11/19/13

Today was a pretty solid session. Pissed about missing the jerks, but it just wasn't there today.

A.
Three sets, not for time, of:
Muscle-Ups x 5
L-Sit x 30 seconds
Weighted Pistols x 5 reps each leg (35#)
-Complete, weighted pistols are fun, never done them before.

B.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
135#, 135#, 135#, 155# - solid technique work.

C.
Six sets of:
Power Clean + Jerk
Rest 2 minutes
205#, 225#, 245#, 255#, 265# (f), 265#(f) - got the power cleans easy, jerk was not feeling great today. Missed both reps in front of me.

D.
Three sets for times of:
Row 500 Meters
15 Burpees
Rest 2 minutes
11.26 - 4:00 = 7.26 total working time.

E.
Seated Dumbbell Strict Press - 8,5,5 - 45# x 2, 55# x 2, 55# x 2

Flat Dumbbell Bench Press (palms facing inward) - 20, 19, 13 - 55# x 2, 60# x 2, 60# x 2 (failed big time on the last set, was going for 20 reps, but hit failure).

11/18/13

I was a little sore in my chest/shoulders/hamstrings today, but once I got warmed up I felt great.

A.
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch - 175# - 195#)
-4 Minutes at 175#, 4 Minutes at 185#.
-Felt really good, no missed reps.

B.
Back Squat
*Set 1 – 5 reps @ 75% (275#)
*Set 2 – 3 reps @ 85% (315#)
*Set 3 – 1 rep @ 95% (345#)
Sets 4-8 – 2 reps @ 85-90% (315-335#)
Rest 2 minutes between sets.
-2 Sets at 315#, 2 Sets at 335#
-Felt really great, knees are doing a lot better, feeling strong.

C.
Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

11.24. Unbroken pull-ups. Last three sets of KB were 10/10. Grip went out tough. Missed at least one DU on each set. I was very happy with my performance despite my grip going out, lungs felt great. Excited to train tomorrow! 

11/17/13

Much needed complete rest.

11/16/13

Today was an awesome workout. The conditioning session and lifting afterward both went really well. I added in a bunch of bench and accessory stuff today. I felt great on everything. I had to sub rowing for the running today. I still love running, but I had an ingrown toe-nail removed yesterday. 3 x 1600m runs were not happening. I got a great workout of the rowing though. PR 2k Row! My legs are still feeling that front squat workout, I'd be interested to see what I could row 100% fresh.

A.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)

B.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Double-Unders
(if you trip the rope in the first 20 DUs, you may perform one more attempt)

C.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings

6:55 + 30
7:24 + 94
7:21 + 27

Rest 10 minutes then...

Bench Press - 8,8,8,8,8 - 135#, 135#, 165#, 175#, 185#
Close Grip Bench Press (3 second pause at bottom) - 5,5 - 155#, 155#
Incline Bench Press - 8,8,5 - 135#, 135#, 155#
Floor Press - Max Reps at 135#, straight into Max Reps at 95# - 17 + 9

Skull Crusher superset with Barbell Curl - 10,9,8...1 (85#) - rest as needed between sets. Got a huge pump from this!

I'm excited to rest tomorrow and hit it hard come Monday.

11/15/13

I felt beat up today. Those front squats yesterday rocked me. I was no where near setting PRs. My muscle-ups felt okay though. Not the best day ever, my body is torn up from yesterday. I hope I feel better tomorrow.

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
-Built up to 205#, it felt really easy, but missed 215# three times, called it there.

B.
Take 20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)
-Built up to 245#, felt AWFUL, so torn up from yesterday. Called it there.

C.
For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)

6:30 - 2:00 rest = 4:30 total work.

 6/3/1/1/1 (failed a rep toward the end trying to do a double)
 4/3/1/1
 4/1/1 

11/14/13

Today was an awesome session. My hips were tight this morning, but once I warmed up I felt great.

A.
Front Squat
*Set 1 – 5 reps @ 75% (250#)
*Set 2 – 3 reps @ 85% (285#)
*Set 3 – 1 rep @ 95% (315#)
Sets 4-6 – 2 reps @ 85% (285#)
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
115#, 135#, 145#, 155#, 160#, 165#, 170# (160# + are all PRs).
-All sets of box jumps were with a 30" box + two 45# bumpers and one 25# bumper (didn't measure what that was exactly).
-I did a few extra sets here because we had the time and the muscle-snatch was feeling great. 170# is a huge PR.
-Also got my training partner to PR here, was stoked to see him put up more weight than ever before.

C.
Males
For times:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps

5.45 - 2:00 = 3.45 unbroken. Tough as hell. This was on another level. No way was I going to break up these sets; 12 reps for 250# is a PR, previous best at 250# was 9 reps. Days like today are why I'm so thankful for a training partner, definitely pushed it way beyond the comfort zone. Form was a little compromised on the last reps of each set, but sometimes that happens. Great day in the gym, excited for tomorrow.

11/13/13

Active Recovery - Airdyne - 45 minutes easy.

11/12/13

Today was a really solid training session. I definitely felt spent by the end of it, excited for some much needed rest and to get after it Thursday.

A.
Three sets, not for time, of:
Strict Muscle-Ups x 1 (did 2 on the last set - went strict because only had access to very low rings)
Kettlebell Snatch x 10 reps each arm (53#)

B.
Six sets of:
Hang Power Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
205#, 225#, 235#, 235#, 235#, 240#
-Last set felt tough, solid training.

C.
Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Strict Pull-Up x 3 reps
Rest 60-90 seconds
235# + 35#
255# + 35#
255# + 50#
-More there on the jerk, but my shoulders were just fried. I really like behind the neck jerk.

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups
-5 rds + 10 pull-ups

Post-WOD Accessory Movements:
Floor Dumbbell Triceps Extension  - 3 Sets: 6 + 12 reps (2 x 40# + 2 x 20#)

3 Sets:
Flat Dumbbell Bench (thumbs rotated toward face) x 20 reps
Hammer Curls x 10 reps
2 x 40#, 2 x 50#, 2 x 50#

-Got a huge pump from this accessory stuff, it was awesome and fun haha.

11/11/13

Felt pretty decent this morning, at least MUCH better than last Monday. That extra day of rest was much needed. Excited to hit it tomorrow!

A.
Every minute, on the minute, for 10 minutes:
Hang Power Snatch + Power Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
-5 Minutes @ 165#, 5 Minutes @ 175#

B.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch (245#)
Strict Handstand Push-Ups x 10
Rest 90 seconds
-10 Strict, 7 Strict + 3 Kipping, 5 Strict + 5 Kipping
-10 Strict is a PR, I have no idea how that happened after all the overhead stuff and the strict HSPU yesterday.

C.
Back Squat
*Set 1 – 5 reps @ 70-75% (255#)
*Set 2 – 3 reps @ 80-85% (295#)
*Set 3 – 1 rep @ 90-95% (330#)
Sets 4-8 – 3 reps @ 85-87% (315#)
Rest 2 minutes between sets.
-Complete, felt better than last week. Hips were really tight and my knees are little iffy above 80%.

D.
Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders
-Complete, fun and short WOD. All T2B unbroken, missed a few DUs. Done around :40-:45 every minute.