Wednesday-Friday-Saturday

Wednesday
10 OHS BW (182) #185
10 GHD situps
20 Front squats #185
20 Toes to bar
30 back squat #185
30 burpees
40 deadlifts #185
back got tight during front squats and kept getting worse stopped here

40 goblet squats #2 pood
50 jump squats
50 ring pushups

Friday

2 mile bike ride
Heavy Snatch
#215
Heavy clean and jerk
#295 (last successful jerk #275)

30 burpee muscle ups  7:00 cap (85-90%)
28.5 reps

5x 400 @65%, 75%, 85% 85%, 85% (effort)
2:00
1:45
1:29
1:25
1:24
2 mile bike ride

Saturday
Heavy power snatch
#215
Heavy power clean
#270
10:00 AMRAP walking between stations
5 CTB pullups
5 HSPU strict

Tuesday

work to a heavy snatch, several attempts, technique work
135-220(f)

25 dead hang pullups (singles)

for time
30 burpee pullups 8" bar reach
30 sled rows #135 + small rogue spread
20 burpee pullups
20 sled rows
10 burpee pullups
10 sled rows

25 dead hang pullups

*sled drags were roughly 80m 60m 40m

Tuesday
work to heavy front squat "naked" (no weightlifting shoes, no belt) #325
drop to 80% then
2x5 follow each set with 4 long broad jumps (>8ft)
rest 4:00

4x200m run 1:00 rest in bottom of goblet squat

:43-:33 descending pace

Wednesday/Thursday

Wednesday

10 heavy push press (axle bar#165)

2:00 AMRAP burpee muscle up 7.5, 7.5, 6.5

2:00 Airdyne 115 total calories

x3   w/2:00 rest

5 min break

10 heavy goblet squats #80

2:00 AMmAP Row 543, 525

x3 w/2:00 rest

light (z1 ish running)

Thursday 15th

5 RFT

10 ball slams #30

10 kb front rack squats 2x#44

60m farmers carry 2x#72

11:55 

Sunday
100m row
10 ring pushups
every :90
no straps damper setting 1
5 rounds

2x3 50" box jump

8 burpee CTB pullups every minute for 10:00 >1' above reach
8 successful through round seven then 6/5 per last three rounds
72 total
*way harder than I thought.  started to rip, which slowed me. down but still very tough.

3 rounds
10 kb swings 2 pood
15 wall balls #30
3:40
had to break 2nd set of wall balls, still a little smoked from the burpees.

3 rounds
10 kb swings 1.5 pood
60m burpee broad jump
11:05
exhausted

Saturday
Snatch heavy single
135-165-185-195-205-215-225(f)
Clean and jerk heavy single
185-225-255-275-295-305(f jerk)-315(f)
Back squat heavy single
275-315-335-365-385-400(f)

Thursday
Clean and jerk w/ 2 sec pause at the knee
135-165-195-225-255-275-285-300(fail)
Clean pull to knee
2x3
335-335-335
pBack squat
3x4
335-335-335-335
press
4-3-2-1
160-170-180-190(f)

2 weighted pullups #40
rest :10
Amrap muscle ups in 2:00
rest 3:00 x3
12,11,10

Wednesday

2:00 burpee CTB pullups 9/min pace
2:00 row >600m or 1:40/500m pace
rest 3:00
x2

10 sets
#225 back squat
100m row sprint 1:24/500 pace
rest 1:00

Thursday
Cl+J w/ pause at the knee
135-165-195-225-255-275-285(no jerk)-300(f)
Cl pull to knee 2x3
#330-330-330
pause front squat 2x4
305-305-305-305
press 4-3-2-1
160-170-180-190(f)

3 sets
2 weighted pullups #40
2:00 Amrap muscle ups
12,11,10

Saturday Sunday and Tuesday

Saturday
OTM 10:00
evens 5 deficit HSPU on 12" boxes
odds 3 45# weighted pullups
Airdyne
25:00
:30 @85%
:30@50%
409 cal

Sunday
otm 20:00
evens 10 ring push ups
odds 10 ring supine pullups

20:00 Airdyne constant  pace 180ish watts

5:00 AMRAP
15 hr pushups
1 rope climb
4+10 pushups

Tuesdsy
otm 10:00
5 #25 weighted dip
5 #25 weighted pullup
no rest otm 10:00
5 strict dips
5 strict pullups

:30on/:30off airdyne 10:00
150 FY for example
155

5:00 AMRAP
5 12"deficit hspu
2 rope climbs
4+2(pushups)

8/1/13
CrossFit for Hope
Like Fight Gone Bad, one minute at each movement AMRAP rest one minute between rounds.
burpees
power snatch #75
box jumps 24"
thruster #75
CTB pullup
189 reps total

snatch deadlift to mid thigh+ snatch w/ pause at mid thigh
1+1 x7
135-145-155-165-175-185-195
snatch 1st pull
2x3
245-245-245
p back squat (2 sec)
3x4
335-335-335-335
Sn grp press
4x4
125-125-125-125

20 2pd TGU not for time

7/30/13
front squat 2x3
315-325-335

power snatch single 80% ish
135-155-165-175-185-195-210(f)

power clean single + push press
225-245-265-275-285 (no push press on 275, 285) (285 power clean pr)

PM
row sprints 250m x10
1:00 rest
avg. 1:39.0/500m  (hands slippery)


7/31/13
work to a high box jump
48.5"
then...
OTM 10:00
8 burpee box jumps "24
rest 5:00
OTM 10:00
6 burpee pullups 1' above standing reach
rest 5:00
10:00 AMRAP cal on airdyne 172 cal

7/28/13

1:00 wall balls #20
rest 1:00 x4
33, 32, 32, 31

rest 5:00
1:00 goblet squats 1.5 pood
rest 1:00 x4
24, 23, 25, 25

"jonestown"
20-10
#135 push press
burpee pullup

4:34

7/27/13

clean and jerk w/ 2 sec pause above the knee
1 x 5
225-255-265-275-285-300(f)
clean pull
2 x 3
325-325-325-325
p front squat
2 x 4
275-295-295-295
press
4,3,2,1
160-170-180-190

3 sets with 3:00 rest
2 #35 weighted pullups
2:00 AMRAP muscle ups
11, 10, 8

7/26/13

So the last three days are condensed here.
Tuesday
I pulled a muscle in my neck so I stopped lifting very early into the warm up portion of the session.

Wednesday
Went to Dr. Ben and neck felt better.  Rode the airdyne
:30 @85% (11-13 calories per :30 bout) (>300 w)
:30 @50%
20 rounds
rest 2:00
5 rounds
then 3:00 constant pace

Thursday
Sn pull to mid thigh + snatch w/ pause at mid thigh 1+1 x7
135-135-155-155-175-185-190-195
Sn pull to above knee 2 x4
225, 225, 225, 225 (meant to go #245 here)
pBS 3 x4
325-325-325-325
Sn Press 4x4
120-120-120-120

OTM every 2:00 for 20:00
10 ball slams #50
5 push press #50 dbs
150m row

7/21/13

9-6-3-6-9-6-3
#75 thruster
toes to bar
3:28

3 rounds for time
40 wall balls
20 CTB pullups

9:30
ripped hands on third set

7-20-13
Work to heavy single snatch and clean and jerk.
205/285

7/18/13

clean w/ pause at knee + jerk
1x7
225-245-255-265-275(f jerk)-285-295(f jerk)

clean pull
2x3
320-320-320-320

pause front squat
2x4
265-280-280-280

strict press
4, 3, 2, 1
160, 170, 175, 180

1 muscle up every :30 for ten minute then rest 2:00 and do a tough unbroken set (6)

8 rounds w/ 1:00 rest
1:00 of rowing
:20 @ 500m pace
:20 @ 2k pace
:20 @ 5k pace

281-309 m with no rollover

7/17/13

ugh
30 muscle ups for time 6:40
     failed the 30th rep right around 6:10, previous pr for this WOD is 4:00.  Today really showed me the value of  "assess don't guess".  As I have been gaining weight (15lbs total), I have been working minimal gymnastics trying to keep my body weight aptitude up, but never have tried to do 30 in a row.  The muscle ups that I had been training were always in sets of 5-6 with plenty of rest, so I assumed that I still had these as a strength.  I am glad I epically failed on this WOD.  It showed me where I need some work.  What once was a strength for me is now a weakness.

100m HS walk for time. 9:57

25 kb swings 2pd
50 situps
20 kb swings
40 situps
15 kb swings
30 situps
10 kb swings
20 situps
5 kb swings
10 situps

7:37

7/16/13

Snatch pull to mid-thigh (aka the hardest fucking position to pull from)+Snatch w/ pause at mid thigh
1+1 x7
155-155-165-170-175-180-185

Snatch pull to knee
2x4
240-240-240-240

pause Back squat
3x4
315-315-315-315

Snatch grip press
4x4
115-115-115-115

6 x 200m run
1:1 rest
:31-:37
pulled something near my heel and kept running like a dumb ass

muscle ups
5-3

21-15-9 HSPU 1:00 rest unbroken

7/14/13

work to a heavy thruster
265
muscle ups
5-6
10:00 Cindy
5 pullups
10 pushups
15 squats

14 + 13

7/12/13

work to a heavy power snatch
195
work to a heavy power clean
250
work to a heavy front squat
345, pr?...i think

7/11/13

work to a moderate snatch
205
work to a moderate clean
255
work to a moderate back squat
375

OTM 12:00
evens 1 #35 lb weighted strict pullup-2 strict pullups-3 CTB pullups
odds 6 ring hand stand pushups

4-5 reps of
L-sit muscle up into ring handstand pushup

20 burpees @85%
rest 1:00
x2

7/10/13

muscle up 5-5-5 2:00 rest

class wod var.
8:00 amrap
8 push press w/ fat bar #155
10 Russian kb swings #88

5 rounds + 5 reps

3rd night with the baby last night.  My sleep was a little better but still very poor.  Woke up from a hour nap about 45 minutes prior to training.

7/9/13

Last time I trained was on Thursday of last week.  It was the 2nd workout of a deloading week scheduled prior to attempting maxes on Saturday.  I was feeling pretty good; healthy, mobile, fast, heavy but stronger.  I was hoping to hit some new best lifts on the snatch and clean and jerk.  My baby boy was born on Saturday so needless to say I skipped that day.  Today was my first day back training since that Thursday.  It was also the first day training after the baby was born.  I was working on 5 hours of sleep cut into about 4 75 minute chunks.  I felt pretty good during the session until about an hour in I felt like my energy level dropped way off.  Anyway here are the lifts.
Snatch
185-205 (caught in a low power snatch) 215 missed 3x (each miss was progressively worse)
Clean and Jerk 275-295 (missed both jerks)-315 missed 1x (gave up at this point) wouldn't have tried this but the clean on 295 felt snappy and 305 is a previous PR

Not a horrible day for the circumstances.  Looking forward to starting a new cycle and picking up with the progress I was making.

Thursday

7/4/13

work to a high box jump
30" 38" 42" 44" 

work up to a 90% front squat
135-185-225-275-305-335

work up to a 70%-75% power snatch
135-155-175-180-185

work up to a 70%-75% power clean and jerk
135-185-215-245

20:00 on airdyne
:30 @ 50%
:30 @ 85%

325 total calories split 12-13 cal @85% and 4-5 cal at 50%

Wednesday

7/3/13

OTM 10:00
evens 15 #30wall ball shots
odds amrap ub muscle ups capped at 5
5,5,5,4,4,

Row 1:30 on/:45 off x3
sub 2k pace

7/2/13

7/2/13

1.  Snatch work up to 75%-80% for 3 singles
     175-185-195

2.  Clean and Jerk work up to 75%-80% for 2 singles
     245-265

3.  Back Squat 1x2 @ 90%
     380-380

weighted pullup cluster 2.2.2 rest 2 minutes x 4   45-35-35-35
deficit strict hspu cluster 2.2.2 rest 2 minutes x 4  (1 high temp #45 + 1 abmat), 1 high temp #45 + 1 high temp #10 + 1 abmat for final 3 sets

rest during the clusters :20

4x400 m run rest 1:30

1:20, 1:21, 1:24, 1:25

hot, fat...so fat

6/30/13

otm 14:00
even 5 40" box jumps
odd 10 ring pushup

After the otm work I intended to do a 20 minute amrap of 400m run 21 kb swings (2pd) 12 pullups.  It turned into me just finishing 3 rounds.  It was pretty hot outside today (mid 90s).  The humidity was probably only 50%, which is actually favorable during this time of year around here.  I finished 3 rounds in 12:25.

6/29/13

deadlift + hang clean from 2" off the floor 1+1 x8
135-185-225-245-255-265-275-285-290F

Pause front squat (2 sec)
2x4
295-295-295-295

GHR
8x3

6/27/13

Snatch pull + snatch pull from knee + snatch from knee
125-145-155-165-165-165-165

pause back sq (2 sec)
3x4
315-315-315-315

Sn 1st pull 2x6
235 all sets

6/26/13

OTM   12:00
evens  3 bar muscle ups
odds   10 GHD situps

A1 2.2.2 x3 muscle up clusters rest 2:00
A2 10.10.10x3 wall ball clusters #30 ball rest 2:00
rest :20 between cluster sets

ten rounds rowing
:30  85%
:30  50%

6/25/13

PowerSnatch + Hang Power snatch
135-155-165-175-165-165-165-165

Power Clean + Push Press
165-195-225-245-255-265-275-280(failed push press)

Bent over row 5x4
165-165-165-165

OTM 21:00 (7 sets of each)
1. 3 weighted strict pullups #35
2.  200m run
3.  3 deficit HSPU strict (parallettes w/ 2 #15s and 1 ab mat)

fat

6/23/13

Front squat
2x3
305-315-325

Press 4,3,2,1
135, 155, 175, 185


@ 85% ladder down non-false grip, ladder up false grip
5 muscle ups
50 double unders
4 mu
40 du
3 mu
30 du
2 mu
10 double unders
1 muscle ups
10 double unders
2 mu
20 du
3 mu
30 du
4 mu
40 du
5 mu 

6/22/13

Back Squat @85% 1x3
#365 for all three singles

Snatch work to a heavy single
heavy singles 165,175,185,195,205,215 failed a second attempt at 215

Clean and jerk
3+2x2 #215
2+2x2 #245
#265
#275
#285
#295Failed Jerk
#305F

6/20/13
Clean grip snatch
6x1 up to #165
Snatch
5x2 @ 75%   175-180

Clean from high hang
4x1 up to #196
Clean and jerk
6x1 @ 75%   245

6/19/13

A1. Weighted Strict pullups 5, 5, 5, 5, 5 #25
A2. Deficit Strict HSPU 1 high temp #45 + 1#10

10:00 AMRAP @85%
200m run
5 burpee muscle ups

3 rounds + 1 run

6/18/13

Clean grip deadlift + hang clean from 2" off the ground + jerk
8 x 1+1+1
135-165-195-225-245-255-265-275     failed 1st attempt at 255, and 275

Pause front squat
6x2
245-255-275-275-275-275

GHR
3x8

6/15/13
Snatch pull + Sn pull from knee, + Sn from knee 7x(1+1+1)
135, 135, 155, 155, 165, 165, 175F, 175F feeling more fluid wrist hurt on the catch
Pause back squat 4x5 (2 sec pause) 295
Bent over row 5x4    155

6/14/13

5x5 weighted strict ring dips @#35
6 rounds
10 wall balls #30
10 Russian KB swings 2p
rest 1:1

6/13/13

1. Power snatch + Sn grip push press + OHS 7x(1+1+2)
135, 155, 175, 185,195 F, 185, 185, 185

2. Power clean + Hang PC + jerk (push) 6 x (1+1+1)
185, 205, 225, 245(f jerk), 235, 235, 235

3. RDL 3x5
235, 255, 255

Feel absolutely wrecked.  My energy level was not bad.  Carb back loading has been going well in that respect.  I mostly felt achy, sore, and bruised.  Rest day tomorrow.

6/12/13

Snatch grip press 4x4   95-105-110-110
Front Squat 3x3 @85% 290 3@145-195-245-(290-290-290)
A1. 5 strict weighted pullups #20
A2 5 strict deficit HSPU  hands on #45 plates

3err rounds of 400m run 5 burpee muscle ups rest 1:00 after the run rest 1:30 after the muscle ups.  This was meant to be 5 rounds but, it was 100 degrees inside the gym and running in the sun was actually the refreshing part.  I did not finish the 3rd round.  After two muscle ups I felt bad and stopped. 

6/11/13

Monday's workout (a day behind)

Back Squat 3x1 #355
Snatch 2x3 @ #160, 3x2 @ #180, 4x1 @ #190
Clean and Jerk (3+2)x2@ #200, (2+2)x2 @#230, (1+2) @ #245, did not attempt 2nd jerk, (1+1)@260

My first day back lifting this much since a week before the Open in March and my first time doing anything since Regoinals 15 days ago.  My shoulders felt exceptionally tight.  Front Squats and snatch grip press were also programmed but will be made up tomorrow.  I felt good today in terms of energy.  The first day of the actual carb backloading/intermittent fasting had me at virtually zero carbs by the time of training at 4:30.  I felt a little out of practice and rusty in the snatches and jerks, cleans felt smooth-ish, but heavy.  The bottom of the receiving position of the snatch felt tight and uncomfortable.  PM BW 183.6

Day 1

6/9/13
After returning from Regionals in San Antonio, I have not closed the door on another year of competing in CrossFit.  One of my goals moving forward is to better keep track of my training plans leading to the next season of CrossFit.  Jason has developed a strength/weightlifting program for me.  I have added in my own supplemental work and conditioning workouts.  My main goal is to become a little stronger and have better power endurance.  I feel my 1RM for most lifts are OK, but my ability to sustain heavy loads for metcons is a limiting factor.

Today's plan 1 RMs I will be using for the %'s are BS 420, FS 340, CJ 305, Sn 225
Those numbers are my best lifts ever, not necessarily where I feel like I am right now.

1.      BS

a.      80-85%x1x3

2.      Snatch

a.      70%x3x2

b.      80%x2x3

c.      85%x1x4

3.      C+J

a.      65%x3+2x2

b.      75%x2+2x2

c.      80%x1+2

d.      85%x1+1x2

4.      FS

a.      85%x3x3

5.      SnSP

a.      4x4