Saturday August 30, 2014

Felt slow and sore today. Shoulders and legs felt beat

2 rounds

4 minutes max thrusters 95
20 dubs at top of minute

Rest 5 minutes between rounds

Round 1- 52- 15,15, 12,10
Round 2- 48- 12,12,12,12



Death by 10 meter sprints

13 rounds

Friday August 29, 2014 Clean n Jerk PR

A.

Work up to a heavy clean and jerk

280 pr.

Real psyched about this one. was having a hard time on the clean and jerk and have made a lot of progress lately.  The jerk was a real weakness, Coach Dan attacked it in his programing for me and the results have been awesome.

B.

Work on the flex on the beach complex
         1snatch+ 1 tng snatch grip deadlift+ 1 hang snatch+ 1 OHS

worked up to 205

felt good there today. hit 215 Tuesday, hopefully 215+ will be there on game day.

C.

4 sets

1 minute max clean and jerk at 165

rest 1 minute

12,12,10,10

wednesday August 27, 2014

A.

One big ass superset

6 sets of:
A1. Weighted chin up; 2-3; rest 1 min
53,53,70,70,70,88

A2. Bent over row clusters 2.2.2 rest 30 seconds/rest 1 min
185,185,225,225,225,225

A3. Front squat; 4-6; rest 1 min(use swords weights here)
185x5, 215x3, 235x3, 235x3, 235x3

A4. Clean pulls; 2-3; rest 1 min
185,225,275,305,325,355(with straps)

A5. High box jumps; 5 reps; step down/rest 4 min

30in,30in,30+45plate,30+45&25plate,30+2 45s,30+ 2 45s&a 25

B. 3 sets of:

20 ghd situps

rest 60 sec

Tuesday August 26, 2014

A.

3 sets, not for time of:

bridge upsx 10 reps
5-7 strcit toes-2-bar control decent
8-10 kipping hspu-work speed bringing legs right down

 

 

B.

5 sets of flex on beach complex @ 165 or above

       1 snatch + 1 tng snatch grip dl + 1 hang snatch + 1 OHS

 

165,175,195,205,215

 

Was feeling pretty good today and finally broke through on this one.  Focused on being more patient and the bar was flying up. 

 

 

 

 

C. Strict press

120x3

135x3

155x3 or more

 

only got 2 at 155.  right shoulder was not feeling right today

 

D.

 

20 muscle ups for time but after each muscle up perform 4 extra ring dips so actually 20 muscle ups & 100 ring dips for time.

 

18:51

 

This was tough.  serious chest pump

 

Monday August 25, 2014

A.

Five sets of:

Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes
For the five sets, start at 165 lbs.  Then build over the course of the five sets, keeping all sets under 12-15 seconds.

165,185,205,225,235

Felt strong today

For shits I wanted to look at a video from about 18 months ago and compare it to today.

This is me hitting a 230lb pr 18 months ago

This one is from today at 235lbs

That's the result of some solid crossfit programming.  Evidence based fitness for sure.

B. Airdyne

8 sets of
20 sec max calories
2:40 rest
21,22,22,19,18,18,17,20

by far my best results on the airdyne.


PM

Swords squat

Week 6 day 1

Front squat

5x245
2x275
1x305
1x305

This one was a fight because my legs are still shot from this morning. Happy to hit my current pr twice with dead legs.  Pr attempt on Saturday

Saturday August 23, 2014

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
L-Sit x 30 seconds
Hang to Inverted on Rings x 2-4 reps
(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

Handstand walks are improving 

L sits got 30,30,20

for time:

30 wallballs 20lbs

30 alternating d.b. snatches 70lbs

20 wallballs

20 alt. .d.b. snatches

10 wallballs

10 alt. d.b.snatches

6:39

Exactly 10 minutes after starting the clock for the previous portion of this workout, perform the following:

Four rounds for time of:
10 Burpee Box Jump-Overs (24″)
20 Pull-Ups

7:08

Friday August 22, 2014

A.

 Every two minutes, for a total of 16 minutes (8 sets), perform:

Clean & Jerk x 1.1
(rest 10 seconds between reps)

Build over the course of the eight sets, finishing with a challenging weight. DO NOT take warm-up sets before you start the clock, just use the initial 4 sets to build into heavier loads –

135,185,200,215,230,245,260,275(fail)


got the 275 clean but didn't have anything left for the jerk, hit the second clean at 275 anyway.

Happy with hitting the double at 260.

B.

Three sets of:

Halting Clean Deadlift + Clean Pull (110% of 1 RM Clean)
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
done at 320

C. 

 For Time: 30 c&J at 165lbs

3:34



PM

Swords squat

Week 5 day 3

Back squat

3x265
3x295
2x335
2x335

Wednesday august 20, 2014

Felt really slow and beat up today

A. 5 sets of:

snatch balance x 3

got 205x3

B. 

strict press

115x5

130x5 (misread it and did 135)

145x5 or more (got 5)

My right shoulder was giving me trouble today and wasn't having another rep at 145.

C.

Five sets for times of:

155 lb Overhead Squat x 5 reps
Muscle-Ups x 5 reps
Rest 2 minutes
Barbell must start from the floor

:36, :35, :33, :33, :38

everything unbroken

Rush the dip on that last muscle up and didn't really lock it out

Swords Squats

Week 5 day 2

Front squat

3x230
3x260
2x290
2x290
2x290

Got them all

Tuesday August 19, 2014

A.

 

Three sets for times of:

Run 400 Meters
15 Toes to Bar
20 Alternating Pistols (one leg squats)

Rest 3 minutes

 

2:40, 2:40, 2:41

 

B. 

 

Six sets of:

Halting Clean Deadlift + Hang Clean (FULL CLEAN)
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

 

205,225,235,245,255,265

 

quads were totally shot, so I am real happy with this.

 

 

C. 100 banded good mornings (for quality not time)

D. reverse Tabatta l-sit

Monday August 18, 2014

A. 

Just one set, not for time, of:

Bridge-Ups x 1.1.1
(hold for 10 seconds, rest for 10 seconds)
20 kg Sots Press x 6-8 reps
(doesn’t need to be heavy)
Double-Unders x 50 reps
Scapular Wall Slides x 8-10 reps @ 3131
Tall Box Jumps x 6-8 reps
(build jump to roughly 85% of max effort height and step down between each jump)

Got to 30 inch box plus 4 45lb plates on the box jump.  I think that is about 45 inchs.  pretty sure that is the highest ive done,  think I can go higher but not sure if I will have the balls to not bail out.

B.

 Every two minutes, for a total of 20 minutes (10 sets), perform:

Snatch x 1 rep
Build over the course of the 10 sets – e.g., 165 lb., 175 lb., 185 lb., 195 lb., 205 lb., 215lb, 220lb., , 225 lb., 225+ lb

Had 3 good attempts at 230lbs but couldn't get it to stick. My first attempt was really close, got a good pull was just a fraction slow under.  Feel confident that 230 is there, just gotta get everything to click.

C.

Three sets of:

Snatch Pull x 1.1.1 @ today’s heaviest snatch
(focus on mechanics and speed on the barbell)
Rest 2-3 minutes

did them all at 230.  Felt like I would have made the snatch on a bunch of these pulls.  I think it was because I was so much more patient on the pulls.  Have to remember that next time.

D.

For time:

15-12-9

Thrusters @135

burpees

4:30

need to get stronger with the heavy thrusters and hold on to them longer.  Went unbroken, 6&6, 5&4.  feel like im a little gun shy on this sprint workouts. 

PM

Swords squat

Week 4 day 3

Front squat

4x230

4x260

3x275

3x275

3x275

3x275

Forgot my belt at the gym so had to go no belt. To my own shock I got through it all but it was not fun

Thursday August 14, 2014

Work up to a heavy deadlift....don't get carried away

405lbs

Lot of deadlifting to do, so I left it there

retest Open Wod 14.3

10 deadlifts 135lbs
15 boxjumps
15 DL 185
15 BJ
20 DL 225
15 BJ
25 DL 275
15 BJ
30 DL 315

this workout absolutely crushed me in the open.  I barely got through 275 and got like one more box jump.  Today I got through 275 and the box jumps after and had time left.  Didn't attempt any at 315 because it has been 4 straight days of training and am shot.  Big improvement, the hard deadlifting is paying off.  Still work to be done though.

Vacation for a few days, back at it Monday.

Wednesday August 13, 2014

A. work lightly on the snatch complex not above 185 even if its feeling great

              snatch+tng snatch grip deadlift+hang snatch+ohs

 

quickly worked up to 185. felt pretty good.

 

 

B.

 

3 sets of: 1 big ass upper body super set

 

2 weighted pull-ups  53,53,70

rest 30 sec.

2 behind the neck snatch grip split jerk 205,225,235

rest 30 sec.

2 bent over barbell rows 185,205,225

rest 30 sec.

2 close grip bench press 185, 205, 205

rest 3min

 

 

C.

 

Every minute, on the minute, for 30 minutes:
Minute 1 – 5 muscle ups 
Minute 2 – 10 hspu
Minute 3 – 10 toes-2-bar 

movements do not need to be unbroken

 

Muscle ups-  first 5 unbroken sets of 5, then 2 for the last 5 rounds.....triceps total blew out

HSPU- all rounds unbroken

Toes 2 Bar- all rounds unbroken

 

Tuesday August 12, 2014

A.

Accumulate a minute in an L-sit


B.

Games wod

Row 3000
300 double unders
run 3 miles


42:29

I am not a good runner nor do I do it very often.  Need to get better.  Overall pretty happy with how I did.

Monday August 11, 2014

Work up to a heavy touch and go double squat clean

Hit to 265.  got half way up with the 2nd clean at 275 but couldn't get it all the way up.

265

275

Metcon

for time 

5 squat cleans 205

20 pullups

10 burpees over the barbell

4 squat cleans

16 pullups

8 burpees over the barbell

3 squat cleans

12 pullups

6 burpees over the barbell

2 squat cleans 

8 pullups

4 burpees over barbell

1 squat clean

4 pullups

2 burpees over barbell

6:14

re-watched it and saw I did 7 pullups on the round of 8.  fatigued brain fart.  Didn't effect the outcome much because the pullups were never an issue.

 https://www.youtube.com/watch?v=wAUZhv8Vomw&list=UUK7DKSuV9PUtu3v3U2WcBrg

PM squats

Swords squat

Week 4 day 1

Front squats

5x215
5x230
3x260
3x260
3x260
3x260
3x260

Saturday August 9, 2014

Swords squat program

Week 3 day

Back squat

3x210
3x230
6x245
6x245
6x245

Friday August 8, 2014

A.

3 sets not for time of:

1 legless rope climb

20 sec l-sit

5 hspu from 45lb defecit

B.

5 sets of snatch complex (1snatch+1 tng snatch grip deadlift+1 hang snatch+1 OHS)

 

Got 195 again. Got to the hang at 205 again and couldn't quite get it.  Felt super slow and fatigued today.  I really think when im fresh I will hit 205.

C1. Strict hspu; 40 for time; rest 5 min

3:36
Was moving well through them but hit a little wall at around 28 and slowed.

C2. Strict hspu; 20 for time; rest 2 min

:42

Found a rhythm and went unbroken on these.  Wasn't the plan but once I got to 15 I wasn't coming off the wall

C3. Strict hspu; 10 for time (one time through each)

:23

unbroken

15 min amrap. @80% steady work

 

10 s20 135

10 c2b

10 burpees

10 toes 2 bar

 

Decided 1 round every 3 minutes was about 80% So I did 5 rounds even. Goal was to move smoothly and do everything unbroken

 

 S2O is getting a lot better for me.  Would like to get smoother on the T2B.

 

 

 

Thursday August 7, 2014

Sword's Squat Program

Week 3 Day 2

Front Squats

6x215
6x230
3x245
3x245
3x245
3x245
3x245
3x245


Squats today felt better than they did Saturday when it was 5x3 at 245.  hardest part of today was not shitting my pants at the bottom of the front squat

*note to self- front squats the morning after cheat night = bad idea


My quads feel like jean claude van damme was using them for kicking practice in a training montage

ouch

Wednesday August 6, 2014

A)

Work up to a Heavy Push Jerk

265.....this is a push jerk pr




B)

4 sets of

 

B1. Power snatch; 7 unbroken 135#  rest 30 sec
B2. Power clean; 7 unbroken 185#  rest 30 sec
B3. Deadlift; 14 unbroken 185#  rest 6 min

Got them all unbroken.  This one was really tough.

Tuesday August 5, 2014

Swords Squat Program

Week 3 Day 1

Front Squat

3x185
3x195
6x215
6x215
6x215


Recovery Row

Monday August 4, 2014

A. 

 

Five sets of:

Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

185,190,195,200,205(couldn't hit all 3)

B. Strict Press

 

5@140
4@150
3@160
2@170

Couldn't hit 170.  The 3 at 160 took everything out of me

C.

30 strict handstand pushups off 25lb plates for time:

5:40

need to get better at these

 

D.

5 sets for max reps on 3 min clock counting down

row 400 meters 

max burpee muscle ups

rest 3 min.

8,9,7,7,7

Saturday August 2, 2014

AM

3 sets of
Power cleans 5.3.1   Rest 30 seconds between 5.3.1 all touch n go
Rest 2 mins between sets
185,205,225

Real excited to hit 225 on this one

3 sets for times of

15 deadlifts at 315

:34, :35, :38

All sets unbroken

Really pumped about this one. Deadlifts are one of my biggest weaknesses and they are getting a lot stronger.

Was suppose to do some kb and sprint but my legs and shoulders are smoked.

PM

Swords squat program

Week 2 day 3

Front squat

2x215
2x230
3x245
3x245
3x245
3x245
3x245

Friday August 1, 2014

Tough Day.  Felt slow and a little beat up today.

A.

 Push press x5/Push jerk x3/Split jerk x1; build to a max of the complex

Got up to 195

didn't try to go any higher, my shoulders were smoked


B.

5 sets of flex on beach complex
    1 snatch + 1 tng snatch grip deadlift + 1 hang snatch + 1 overhead squat

got to 195. was a struggle today.

C.

3 sets for times of:

15 c2b 

15 kipping hspu from 25lb deficit

rest 2min.

 

1:39, 1:36, 1:52

 

C2b all unbroken, hspu were tough

 

D.

 5 sets:

15 burpees
Row 200m
15 toes to bar
Row 350m
50 double unders
rest 3 min bw sets

 

4:23, 4:22, 4:22,4:19, 4:16

 

T2B and Dubs all unbroken.