06/20/2014

15-9-6 Snatches @95

Buy in of a 400m run/ 1 track Lap every round

NOTES: 

Wod- 7:43

Only equipment I had to use. So made it up on the spot. Didn't want to go another day without doing something. Probably top 3 in most hurtful Wods being it's very dry and the elevation in Elko, NV. Lungs were on FIRE.

06/19/2014

-Travel/Rest Day-

06/18/2014

AM
45min Total work...no breaks
5min Airdyne @ Z1
5min AMRAP
-6 TTB + 6 Alt DB Snatches @ 45# + 30 Double-unders
5min Mobility
5min Row @ Z1
5min AMRAP
5 Bar Muscle-ups + 10 Ring Rows w/ feet elevated 20" + 30 Double-unders
5min Mobility
5min Ski @ Z1
5min AMRAP
-7 Ring Dips + 7 GHD Sit-ups + 30 Double-unders
5min Mobility

PM
6 Rounds for time:
400m Run
15 Deadlift @ 155#
15 Pull-ups
15 Box Jumps @ 24"    

NOTES:

PM

Wod- 26:26

06/17/2014

PM
A. HB Back Squat - 5 reps on the min for 10min @ 185-245# by feel
B. DB 2arm Neutral Grip Strict Press - 6 x 4; rest 3min (heavier)
+
7min AMRAP @ 85% effort
200m Run
25 Airsquats
Rest 3min
+
7min AMRAP @ 85% effort
20cals Airdyne
10 CTB Pull-ups
Rest 3min
+
7min AMRAP @ 85% effort
250m Row
20 KB Swings @ 53#
Rest 3min
+
7min AMRAP @ 85% effort
20cals Airdyne
40 UB Double-unders

NOTES:

HB Backsquat@ 225

DB Strict Press@ 55

Wod 1- 5R+ 100m

Wod 2- 3R+ 20cal

Wod 3- 2R+ 7swings

Wod 4- 3R+ 16cal

6/1/14

-Rest Day- 

5/31/14

AM
30min AMRAP @ Z1 effort
10 GHD Back Extensions
30 Double-unders @ relaxed pace
3 Wall-walks (keep core tight)
200m Run
10 Alt DB Snatch @ 55#
10 CTB Pull-ups
250m Row
10 DB 2arm Thrusters @ 35# ea hand
+
Mobility - 30min

5/30/14

PM
3 Rounds:
5-8 Strict Muscle-ups
5-8 Wall-facing Strict HSPU
8-10 L-sit Dips
8-10 L-sit Pull-ups
8-10 Rings Turned Out Push-ups
12-15 Ring Rows w/ feet elevated
*move at a comfortable pace b/t these elements, each should be UB so make sure you are rested enough to complete each piece UB!
+
30cals Airdyne @ hard effort
20 UB Wallball
AMRAP UB Muscle-ups
Rest 3min
x4

NOTES:

A.

R1- 4mu, 0hspu (old wrist injury acting up), 8L-sit dips, 8L-sit pull-ups, 10ring push-ups, 15 ring rows.

R2- 3/0/10/8/10/15

R3- 2/0/10/6/10/15

B.

R1- 2:12(off the wallball) 6muscleups 

R2- 2:29(off the wallball) 4muscleups

R3- 2:28(off the wallball) 5muscleups

R4- 2:34(off the wallball) 4muscleups

Couldn't do the HSPU today. Can dip and press a little but my full weight on it dosent feel right. Feel lately that my muscular endurance is giving out pretty quick ex) quads and shoulders to be precise

5/29/14

AM
Clean & Jerk Tech - 30min (not above 67%)
+
@85% effort
20cals AD
15 Burpees to 45# plate
15cals AD
10 Burpees to 45# plate
10cals AD
5 Burpees to 45# plate
Rest 3min
x3
+
Rest 4min
+
5 Rounds:
45 Double-unders
9 UB TTB

PM
A. Power Snatch - 8min to build to heavy single
B. Power Snatch - 20 reps for time @ 85% of ""A""
C. HB Back Squat - 3,3,3,2,2; rest 3min (heavy, focus on positioning in the hole)
D. Kang Squat - 4 x 5-6; rest 2min (mod-heavy, hold bottom 1-2sec)
E. Strict Hanging Knee Raise from hollow-body hold - 5 x AMRAP UB; rest 90sec

NOTES: AM

A. Went up to 185# worked on the catch position in the squat and OH.

B.

Round1-04:07

Round2-04:08

Round3-04:23

C.

5rounds- 04:45

-PM-

A. Power snatch heavy rep 225

B. 85% 20reps @ 190# 4:54

C. 3x295- 3x315- 3x335- 2x355- 2x375

D 135x5. 165x5. 185x5. 225x4.

E. 40-26-25-25-25

5/28/14

Active Recovery/Mobility - 60min

5/27/14

AM
EMOM for 30min
Min-1 - 7 Burpees to 45# plate + 7 Strict Knees to Elbows
Min-2 - 7 Russian KB Swings @ 62# + 7 Box Jumps @ 20" (step down)
Min-3 - Airdyne @ Z1 effort
+
Mobility - 30min (hip focus)

NOTES: 

Started affecting my cardio at min 21.

5/23/2014

PM
20 UB Wallball
20 UB CTB Pull-ups
Rest 3min
x4
+
For max reps:
20 UB KB Swings @ 2p
20 UB Kipping HSPU
Rest 3min
x4
+
For max reps
AMRAP UB KB 2arm Front Squat (53# ea hand)
AMRAP UB Strict Hanging Knee Raise from hollow-body position
Rest 3min
x4

NOTES: 

A. 1:08...1:12...1:16...1:11

B. 2:38...3:00- broke at 12 on HSPU... 3:26 broke at 15 on HSPU... 4:30

HSPU were terrible. 

C. 18-10(grip gave out on knee tucks)

     21-11 "...."

     15-14 "...."

     13-19 "...."

Grip was burning after all the C2B. 

5/22/2014

AM
Snatch Tech - 30min (not above 65%)
+
4 Rounds:
250m Row @ 85% effort
5 UB Muscle-ups
30 Double-unders
+
Rest 4min
+
10 Rounds
15cals Airdyne @ 90% effort
7 Burpees

NOTES:

Wod 1- 8:59

Wod 2- 11:21

Felt dead in the airdyne after 1st round. Definitely a muscle endurance failure day rather than cardio endurance.

5/21/14

AM
Airdyne - 30min @ Z1
Mobility - 30min (prep for PM session)

PM
A. Squat Clean x1 + Push Jerk x1 + Split Jerk x1 - 5 sets of the complex; rest 3min (build to heavy)
B. HB Back Squat @22x1 - 5,5,3,3; rest 3min (mod-heavy, focus on positioning in the hole)
C1. 6"" Deficit Strict HSPU - AMRAP UB x4; rest 60sec
C2. L-sit Supine Grip PUll-up - AMRAP UB x4; rest 90sec

Notes: 

A. Worked up to 255. Easy clean but push jerk was a little wobbly.

B. 22x1

5@225

5@275

3@315

3@335

C. Strict Def. HSPU 1/0/2/2

Need lots of work.

D. L-Sit supine grip pull-up 

10/9/5/8

L-sit starts to give out pretty quick.

4/26/2014

NPFL COMBINE ATL

NOTES:

Snatch-245

Went out 3 times... Pendelay Bars spin like crazy. Hard time warming up to them... But did. Rolled my ankle falling on my ass.

OH- Squat- 285

Probably a little tired from the 3x2 snatch attempts on the platform.

Put 300 over my head but no squat. Couldn't snatch ballance them like usual.

Dead-525 

Got 555 Half way up and almost passed out. Would do it again though was really close.

Muscle ups- 15reps

Did 13 the 1st time then 15. Changed my rep sce up a little. Rings are skinnier and so are straps.

1k row- 3:12

2sec pr. Very different going into the row after lifting all day. Felt the burn in my legs at about 400m. No complaints though it's a pr. 

All in all good long day. Equipment was different but sometimes you have to do adapt even if it takes a couple more tried than usual. Hell of a lot of fub

4/22/2014

A. Front Squat - in 4-5 sets, build to 80% of expected 1RM @ NPFL combine
B. Snatch - in 3-4 sets build to 80% of expected 1RM @ NPFL combine
+
@ 85% game pace
12 Power Clean @ 165#
6 Push Press @ 165#
8 Power Clean
4 Push Press
4 Power Clean
2 Push Press

NOTES:

FS@80%- 275#

Snatch@80%- 195#

Wod@85%- 3:23

Singles on cleans

Unbroken on PP

4/21/2014

A. Power Clean - in 3-4 sets build to 80%
B. CTB Pull-up - 20,15,10 reps for time; rest 2-3min as needed
+
Row - 750m @ 1:39-1:42; rest 5min
Row - 500m @ 1:37-1:40; rest 5min
Row - 250m @ 1:35-1:38

NOTES:

A. Built up to 255. Pretty easy, did a couple reps at 255 to warm up even more.

185-225-255

B. C2B pull-ups 

20- :19.65

15- :14.28

10- :10.22

C. Row

750@1:39-1:42= 2:34 mostly@ 1:40pace

500@1:37-1:40= 1:38 mostly@ 1:39pace

250@1:35-1:38= :47 had to slow myself down knowing it was a 250m was pulling in the low 1:30's at first and then controlled my pace to 1:35-1:37

4/20/2014

-Rest Day-

4/19/2014

A. Snatch - 10min to build to 205#; rest as needed; rest 2min...Then RIGHT into 90sec to find 1RM
B. Front Squat - 10min to build to tough double;rest as needed; rest 2min...Then RIGHT into 90sec to find 1RM
C. Muscle-up - 6 reps for time x4; rest 2-3min b/t
+
For time:
9 Snatches @ 155#
9 Box Jumps @ 24"
6 Snatches @ 175#
6 Box Jumps @ 36"
3 Snatches @ 195#
3 Box Jumps @ 36"

NOTES:

A. 240# Snatch

B. 325# FS

Muscle-Ups X6

1. :22.02

2. :22.16

3. :18.46

4. :17.59

Worked on form without the dip. Got better in my kip every round.

Wod- 3:50

Power snatch untill last set of 3@195

4/18/2014

-Active Recovery-

Long Bike Ride and Mobility

4/17/2014

A. Snatch Balance - 5 x 3; rest 90sec (moderate-heavy load, stick bottom for 1-2 fulls seconds)
B. Snatch Grip RDL @4111 - 3 x 4-5; rest 2min (use lifting straps)
+
EMOM for 10min
5 Power Clean @ 165 + 4 Push Press @ 165
+
Row - 3 x 500m @ 80-85-90% effort; rest 2min (final row should be at target 1k pace)

NOTES: 

Snatch Balance- 185#-205#-225#-245#-255#

Snatch Grip Dead- 245#-295#-350#

EMOM- unbroken untill round 6. Didn't finish round6 then went singles on the cleans and unbroken on the PP from round 7-10. Went a little too hard first 5 were between 17&24sec per round then doing singles on the clean and unbroken PP I was hitting around 40-45sec a round. 

Row 80%- 1:43.3

Row 85%- 1:38.9

Row 90%- 1:35.4 which was my 1k pace

1st row was pretty easy, second row had to push it a little to hit my goal and the third row I felt it when I had 200m left which was when the 1k hit me as well. Liked pushin it hard on the last 200 to finish up the 1:35 pace 1k pace. 

Good training day... EMOM hit me hard cardiovascularly but liked pushing it to my limit.  

4/16/2014

A. Front Squat - build to 1RM; rest as needed
+
Rest at least 10min
+
30 Muscle-ups for time
+
Rest at least 15min
+
7min AMRAP
20 Thrusters @ 95#
20 Bar facing burpees

NOTES:

Front Squat- 335# PR

30 Muscle-Ups: 6:43

7min AMRAP- 2 rounds+17

FS felt great. On the 30 muscle ups I started out going up without the dip right up to the top for 7 then 5 then 4. Felt off with my kip and couldn't get all the way up then went to regular muscle ups and the dip was a killer. Failed about 4 reps. The 7min AMRAP was good, burpees weren't as great feeling as I wanted and felt my thrusters in my shoulders a little from the muscle ups.

4/15/2014

-Rest&Mobilty-

4/13/2014

A. Snatch - build to 1RM; rest as needed
+
Rest at least 10min
+
Row - 1k for time
+
Rest at least 15min
+
5 Rounds for time
12 Power Cleans @ 165#
6 Push Press @ 165#
*must be push press, not STOH

NOTES:

1RM Snatch- 250#

1k Row- 1:14.4

5Rounds- 11:42

Push press were unbroken. A little lathargic after the 1k row. Busy day... Combo between being up since 4:45 and not eating since lunch. Still hit it as hard as I could. Happy with my snatch pr. Used 55lb plates and thought I pr'd at 250 them a friend told me it was only 245 so I had to go back 1 more time. The 1k kept it between a 1:32-1:37/500m pace. Went over 1:40/500m once or twice I think.

4/10/2014

A. Front Squat - 3 x 4-5; rest as needed (feel this out, light load)
B1. Bar Muscle-up - 3-5 UB reps x3; rest 30sec
B2. Strict CTB Pull-up - AMRAP UB sets of 3 in 90sec x3; rest 4min
+
EMOM for 10min
30sec AD @ hard effort + 5 CTB Pull-ups
+
EMOM for 10min
2 Muscle-ups + 5 KB Swings @ 62#

NOTES:

A- @ 165#...185#...205# light and felt good. 

B1- 3x5 easy 5 reps. 

B2- Reps: 14, 11, 9

EMOM1- c2b were fast but felt off tempo from completing the strict c2b first.

EMOM2- clean muscle-ups and fast KB swings @ 70# Ripped on the Bar muscle ups so reps weren't as comfortable as I wanted, but what's comfortable.

4/9/2014

4/8/2014

4/7/2014

A. Push Press x3 + Push Jerk x3 - 6 sets of the complex; rest 2min (build)
+
10min AMRAP
10 Strict Pull-ups
10 Ring Dips
+
B. Wtd Muscle-up - 15 reps NOT for time (hold 8-12# wallball b/t your feet, do these as singles)

NOTES:

A. 135#.155#.175#.195#.215#.235#.

Was surprised I could put 235# for 6reps.

AMRAP: 6rounds + 2reps

Started out with sets of 5 then dropped o sets of 3's and 2's.

B. Used a 12lb wall ball. Reps were pretty easy. 

3/5/2014

A. Hng Power Clean - 2 TOUGH TnG reps on the min for 10 sets
B. Push Jerk - in 4-5 sets build to tough TnG 3; rest as needed
+
6-5-4-3-2-1
Deadlift @ 275#
Burpee Box Jump @ 30"
+
10x
Run 30sec @ 85% effort
Run 30sec @ 50% effort

NOTES: 

A. @245# quads were hurting from the pounding of the weight.

B. @235# didn't feel good at all. When I got above 165 it felt as if my triceps and shoulders were giving out on me... Can get it up but hard to receive it.

WOD- 2:34 

Didn't blow my Wod on the 1st set but completed it in :32. Legs were burnig at the end.

4/4/2014

Airdyne - 10min @ 85%
+
12cals Airdyne
10 KB Swings @ 62#
8 HSPU
12cals Airdyne
Rest 60sec
x5
+
Airdyne - 10min @ 85%

NOTES:

Mashed legs for over 30 min feel better but still feel a pull when I squat. 

Airdyne 1 @ 85%- 133 cal

R1- 1:45

R2- 4:16

R3- 7:34

R4- 10:45

R5- 13:55

**** time includes 60sec rest.

Airdyne 2 @ 85%- 147

Airdyne felt really good the second time KB swings were done with a 55# (fast) and the HSPU were ok still haven't found a great ryrthem with them.

4/3/2014

A. HB Back Squat @21x1 - 5 x 3-4; rest 3min (heavy across)
B. Wtd. Strict CTB @20x1 - 5 x 3-4; rest 2:30 (heavy across)
+
EMOM For 16min
Odd - 5 Squat Snatch @ 135#
Even - 5 Muscle-ups
+
Row - 3 x 1000m @ 80,85,90% by round; rest 2:30

NOTES: 

Completed BS 5x4 @ 315

 

& Wtd. Strict C2B 5x4,4,3,3,3 @ 25lbs

Killed me to not finish, was looking forward to the rest of the Wods. Hamstring was killing me after the tempo squats.

4/2/2014

-Recovery Day- 

NOTES:

Did a combination of rowing, skierg, airdyne, and running. 500m a piece and mixing it up. Then mobility.

4/1/2014

Recovery

NOTES:

Light row.

Rolled out a bunch on my new spikey foam roller.

Messed around with some handstand walks.

Butt and hamstrings and muy sore 

3/31/2014

Open 14.5

NOTES:

Score- 13:06

Paced it well. Still the burpees hit me cardiovascularly in the round of 12. Couldn't repeat being that it's Monday but not disappointed with finishing my 1st true open season on the road to the games. Have my eyes on regionals 2015 and team this year hopefully. Will know in about a week.

3/27-30/2014

Recovery and Prep for 14.5

3/26/14

A. Push Jerk - build to tough TnG triple; rest 2min (NTE 4 sets)

+

Airdyne - 2min for cals

Rest 2min

+

10 STOH @ 135#

10 Box Jumps @ 24""

Rest 20sec

x5

+

Rest 2min

Airdyne - 2min for cals

NOTES: 

A- 245x3

Cal1- 49

R1- 0:26

R2- 1:25

R3- 2:32

R4- 4:14

R5- 5:41

Cal2- 44

Times include 20 sec rest. Rested a little more during later sets. Quads were on fire. 

3/25/14

A. Power Snatch - 4 x 1.1.1.1.1 @ 165-185#; rest 20sec + 3min

B. TnG Snatch Grip DL @31x1 - 3 x 5-6 TOUGH reps; rest 3min

+

400m Run @ 85% effort

12 Hang Power Snatch @ 75#

12 No-push-up Burpees

Rest 2:30

x3

+

400m Run @ 85% effort

12 2arm DB GTOH @ 45# ea hand

12 Box Jumps @ 24""

Rest 2:30

x3

NOTES: 

A- 165,175, 2x185

B- 245/ 5-5-6

    400m Set 1

R1- 2:32

R2- 2:40.68

R3- 2:37.47

    400m Set 2

R1- 3:18.56

R2- 3:09.53

R3- 3:01.16

All in all felt pretty good. Snatches were easy. Deads were a little saucy and killed my thumbs. And on the second set of 400m runs I changed up my form for the G2OH the second round. 

3/24/14

WOD 14.4.2

NOTES-

Got pure pressured by the team to repeat the Wod from Saturday. Still got gassed and couldn't get the score I wanted but got 10 muscle ups. 4 better than my previous score.

3/23/14

-REST-

Would possibly call this an active rest day. Went to the fair and spent 4 hours walking and running around, good day though. Didn't feel much fatigue at all.

3/22/14

OPEN WOD 14.4

NOTES:

Row-2:30

TTB- 15-10-10-8-7

WB-15-15-10

PC- 10x3

MU- 8reps

Over was gassed and couldn't get myself back up on the rings

3/21/2014

Workout 14.4 Prep and Mobility

NOTES:

14.4 Gameplan

14 minute AMRAP:
60-calorie row ***finish in under 3:00

50 toes-to-bars. ***set of 15-10-10-8-7

40 wall-ball shots, 20 / 14 lb.*** 15-15-10

30 cleans, 135 / 95 lb.*** sets of 3

20 muscle-ups ***sets of 2 (and on the last rep of each set drop from the top instead of the bottom where I usuall do a little swinging hang then drop... To save my shoulders)

-TODAYS MESS AROUND SESH -

Test out cal row

Shoulder & forearm smash with BB & lacross ball

Quad & squat stretch w/ band work

Wallba tech. Working on keeping my elbows in to save my shoulders

3/20/2014

Mar-20

Airdyne - 10min @ Z1

Rest 3min

+

10min AMRAP @ 85% effort

6 Power Cleans @ 135#

9 TTB

12 Wallball @ 20#

+

Rest 3min

+

Airdyne - 10min @ Z1

NOTES:

Score- 5rounds + 17 reps (2 wall balls)

Got pretty right in my quads and forearms/upper bicep. 

3/19/2014

-Active Rest Day-

NOTES: 

Went for a long bike ride, messing with the high and low gears on my mountain bike. 

3/18/2014

Mar-18

A. Front Squat @20x1 - 3,3,2; rest 3min (heavy across)

B. Muscle-up - 10 reps for time x3; rest 3-4min as needed

+

400m Run @ 85% effort

15 CTB Pull-ups

Rest 2min

x3

+

500m Row @ 85% effort

15 HSPU

Rest 2min

x3

NOTES:

A- 275x3/ 295x3/ 305x2

B- 36.15sec/ 34.09sec/ 38.32sec. All unbroken.

Run/C2B

R1- 2:10.94

R2- 2:13.53

R3- 2:11.63

Row/HSPU

R1- 2:28.56

R2- 2:50.66

R3- 2:29.90

Pull-ups felt awesome unbroken and fast. 

Legs didn't feel amazing on the end of each row and my ryrthem on my HSPU's isn't as good as I want.

4/17/2014

Mar-17

A. Power Clean - quickly build to tough single

B. Power Clean - 3 x 1.1.1.1.1 @ 85% of ""A""; rest 20sec b/t singles + 3min b/t sets

+

For time:

100 Burpees

40 TTB

20 Muscle-ups

NOTES: 

A- 275

B- 235 felt good

Wod- 16:29.19

Paced the burpees too much and got a little burnt out on the muscle ups bit never did less than 2 when I got up.

4/16/2014

-REST DAY- 

NOTES:

Mobility and homework day

4/15/2014

Row - 2000m @ 85% effort
Rest 3min
+
4x
30sec AMRAP - STOH @ 115#
30sec Rest
30sec AMRAP - TTB
30sec Rest
30sec AMRAP - Power Cleans @ 135#
30sec Rest
+
Rest 3min
+
Row - 2000m @ 90% effort (should be faster than 1st 2k)

NOTES:

Row1- 7:37.8

R1- 18-12-7

R2- 12-13-8

R3- 11-10-6

R4- 11-11-7

Row2- 7:36.1

Clean didn't feel as fluent as I wanted and the 2nd row hurt big smiles though glad it's over.

4/14/2014

Open 14.3

NOTES: 

Total reps: 147 split time- 5:42

Felt good, know I can get more was going to repeat Monday but chose not too

3/13/2014

-Rest and Prep for 14.3-

NOTES:

Mobility- Mashing calves and stretching hips and back.

Light row / run.

3/12/2014

A. Deadlift - build to TnG 3RM; rest as needed + 15min AMRAP 15 KB Swings @ 62# 15 Burpees 15 Box Jumps *record split time for every round NOTES:  A- 450 for 3. Got 475 for 2 but grip slipped and when I tried it again I felt my back rounding on the first rep. B- 5rounds + 34 reps (4 box jumps) -Splits- 1:46 3:59 6:52 10:19 13:24 + finishing with 4 box jumps (24in box) (55lb KB)

3/11/2014

Airdyne - 10min @ Z1 + 15x Airdyne - 30sec @ 80-85% effort Airdyne - 30sec @ slow-spin recovery + Airdyne - 10min @ Z1 + Mobility work NOTES: Finally feeling like I'm gauging my % of effort as I should. Airdyne still blows out my quads and arms but feels good to finish those hurtful intervals. Also working on controlling my breathing and being more aware when I'm not on. Rolled out on the foam roller after I finished focusing on my quads and upper back. The Heed supplement seems to be working well! not feeling lathargic half way through Wods.

3/10/2014

Repeat of Open Wod 14.2

NOTES:

Score- 244 

Changed up my form and got through the round of 16. Think I could have squeezed out a couple more reps but a huge improvement from Saturdays score of 196.

3/9/2014

Rest/Mobility Day

NOTES:

A little tighter than I thought I was going to be. Plan of attack for tomorrow's 14.2 repeat.  

- relax on C2B... Focus on only going as high as I need too using more kip less arm pull.

- focus on great form for the OH squats... Might try OLY's even though I haven't used them in about a year. 

- not going to stop untill I get past the last the round of 16+ fighting every last rep in the set of 18's

3/8/2014

Open Wod 14.2 

NOTES:

Score- 196

Strategize for pull-ups to be in these sets. Forearms were blown and had to go to Kipling instead of butterfly on my last couple C2B.

6-4 

6-6

6-4-4

6-5-5

OH squats all unbroken but not very good form... Surprised about that.

3/8/2014

Open Wod 14.2 

NOTES:

Score- 196

Strategize for pull-ups to be in these sets. Forearms were blown and had to go to Kipling instead of butterfly on my last couple C2B.

6-4 

6-6

6-4-4

6-5-5

OH squats all unbroken but not very good form... Surprised about that.

3/7/2014

Open 14.1 Prep/Skill - NON FATIGUING

NOTES: 

Mobility and Prep

Mashing forarms & shoulders. 

Worked on opening up my hips and a slow row.

3/6/2014

A. Push Jerk - build to 1RM; rest as needed
B. Push Jerk - 30 reps for time @ 77% of "A"
+
Airdyne - 3min for max cals

NOTES:

A: 265 PR. Tried 275, 4times... Almost locked out. Should have got it.

B1: 30 reps@ 205/ %77. 9:50. 10reps unbroken then 5's... 3.. 2... And sets of 1. 

B2: 3min max cals.. 78cal

3/5/2014

A. Front Squat @20x1 tempo - build to 1RM; rest as needed
+
EMOM for AMRAP
7 Thrusters @ 75#
7 Pull-ups (NOT CTB)
7 Burpees
*record total number of minutes completed....test stops when you cannot complete all 21 reps within the minute

NOTES:

A- PR @325. Felt like the tempo hurt rather than helped my score.

B- 7 rounds +19reps. Felt out of breath and slight bit muscle fatigued ( suprised I fatigued being such light weight) 

3/4/2014

Airdyne - 10min @ Z1
+
6x
Airdyne - 60sec @ 80-85% effort
Airdyne - 30sec @ slow-spin recovery
+
Airdyne - 10min @ Z1
+
Mobility work

NOTES: 

Hammies got a little tight on the last 2-3 rounds of 80-85% effort. 141 cal in total for the interval Airdyne.

Mobility work on hamstrings and forearms. Mashing and rolling. 

3/2 Open Wod 14.1 Repeat

Open Wod 14. Repeat 

10min AMRAP

30 Dubs

15 Power Snatches (75)

NOTES:

Score: 321

Really wanted 345.

Probably could have got it but stepped on my rope last round when I was picking it up and dropped it...

Did mostly muscle snatches working on punching the bar up. Form felt 100% better. Forearms and shoulders were taxed. Surprisingly not beat up even though I hit it hard twice. 

3/2 Rest

-Rest- 

Did an hour of paddle boarding with the Canes Crossfit Club and rolled out later at Peak

3/1 Open 14.1

Open Wod 14.1 

30 dubs

15 snatches (75)

10mim AMRAP

NOTES: 

Score- 300

Snatches were very inefficient going to tackle this again on Monday and shoot for 345

2/28

Open 14.1 Prep/Skill - NON FATIGUING

NOTES: 

Mobility on calves ,forearms, and shoulders.

20dubs + 10 snatches (75) 3 rounds moderate pace. 

Felt good. 

Day 11

2/27

A. Shoulder Press - build to 1RM; rest as needed
B1. Seated Behind the Neck Press - build to 1RM; rest as needed
B2. Airdyne - 10min for max cals

NOTES:

A: 155... Not happy at all with this.

B1: 115.... Again not pleased what so ever.

B2:194cals. Went pretty moderate out of the gate to gauge my pace. Shot for 200cals. Hamstrings got pretty tight around min 4.

Day 10

-Rest Day-

Day 9

Feb-25

Row - 3 x 500m @ 100%; rest exactly 10min b/t each

*warm-up completely for this

NOTES:

1. 1:25.6

2. 1:38.3

3. 1:38.4

*legs and forarms were dead after every row. 

Day 8

Feb-24

A. Split Jerk - build to 1RM

B. Kipping HSPU - 50 reps for time in UB sets of 5

C. CTB Pull-up - 100 reps for time in UB sets of 5

NOTES: 

A: #305 PR. Felt good getting under that weight, but could get under it faster.

B: 4:02 started feeling burnt at rep 30 but pushed through it. 

C: mind wasn't in the right place and did 100 butterfly pull-ups (not C2B) in sets of 5 @ 4:06. 

Day 7 rest day

NOTES: Rested and ready for tomorrow!

Day 6 Wod With Friends

Crossfit Games Regional Team Wods:

3 Men 7min AMRAP Burpee Muscle-ups: 38reps

3 Rep Max OH-Squat 7min Cap: 255

(My personal split) 2 Rope Climbs - 50m run - 4 Squat Cleans #225 - 50m Run.

7:14

NOTES: 

Burpee Muscle-Ups: sets of 4-5 at a time

OH Squat: good, but almost no warm up. 255 was my 5th set could have gone up but only had 7min between 3 Guys

Rope Climb Squat Clean: Wasn't finding my footing well on the rope & the squat cleans did not feel good. Should be in the low 3-4's for that Wod 

Day 5 #PR

Feb-21

A. Power Clean - build to 1RM

B. Power Clean - 8min AMRAP @ 90% of "A"

C. Wtd. Ring Dip - build to 1RM

+

HS Walk - 10' x3 in perfect body-line (film)

NOTES:

A. #305 PR. Felt like I wasn't getting under neath it fast enough.

B. 12 reps @275. Felt like my form was getting better towards the end. Big weight so I was a little reserved. Will go harder next time. 

C. Dip #125 PR. + Handstand walks felt good but need improvement on form. 

Day 4

Rest Day 

NOTES:

Mobility

Day 3- Wod with Ito

Feb-19

3 Rounds
250m Row
15 KB Swings @ 55#
25 Burpees
15 KB Swings @ 55#
250m Row
Rest exactly 10min b/t rounds
*record split time for each round

NOTES: 

Split 1- 3:45 went super hard out of the gate  on the row. Damper @10. 500m split was 1:20. Not too smart. 

Split 2- 3:59 turned damper down to 8. Forearms feeling pretty toasty going into split 2.

Split 3- 4:01 forearms Dead.. Trashed... & Gone going into split 3. 

Slowest portion was the burpees. Was going as fast as I could but can tell there not fast enought. Also need to work on controlling my breathing during movemts. Unbroken on all KB swings and thought my row was solid. 

Day 2

Feb-18 A. Back Squat @20x1 tempo - build to 1RM (film from side) B. Wtd. Pull-up - build to 1RM C. Muscle-up - 3 attempts to establish AMRAP UB (film) D. KB 1arm Overhead Squat - 3 moderate reps each arm (film from  side) 

NOTES:

A. Back squat with tempo felt good at first, but didn't getting into the heavier sets. First time applying tempo though. Started with 225... 245 then added 10lbs all the way up to 375. -10lb pr, but I can chalk that up to not squating as much lately. 

B. Strict pull-up felt great. Used a 90lb KB and a 20lb KB for a 110lb strict pull-up. #PR

C. AMRAP Muscle-Ups Set1= 14reps, Set2= 11reps, Set3= 10reps. Felt as if I was going strict or using hardly any kip on the dip. Didn't feel fluent.

D. 1 Arm KB Squat. Went moderately light @35lbs.... Felt my form slipping a little. Different movent for me.

All in all felt tired and a little lethargic but even though I didn't improve on the areas I wanted too... There's always room for improvement. Going to add the carp supplement into my daily regiment ASAP.

Day One Road to Elite Athleticism and a Healthy Lifestyle!

Day One- Monday February 17, 2014.

Rest day. Very anxious to get started with my first and new coach, Kyle Ruth. Many heavy lifts and killer Wods up ahead in these next couple weeks. Gauging where I am athletically and where I need to be. 

Ready to ring this PR bell throughout these tests of fitness!