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.