Uncategorized

130918

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the eight sets. 225lbs i think, couldnt drop weights but this felt fine

C.
Three rounds for time of: Complete, cant remember my time. 10 min ish. 
Run 400 Meters
15 Box Jump-Overs (24″+) 
10 Front Squats (185lb)

130917 and others

Ok where to begin. Its been a few days since I last posted. Overall strength has been way down. I traveled to Colorado, PR’d my frontsquat, but after that I havent been able to take heavy weight. 315 on my back feels crushing. My lungs are ok but the fatigue seems to be compounding. Back on the slope now and I am at an even greater sleep deficeit. Sleep needs to be a priority, and hasnt been lately.

130917
I felt like death this morning. Didnt want to workout. seriously tired and groggy. should have stayed in bed.
The rows were sloowwww but overall i am just happy i finished the workout. there has been a lot of rowing in the past week. which is something im not used to and i dont like it. The last row i had to make myself stay on the rower and im suprised i didnt finish the 2k in 25 minutes. For both rows, just trying to get the pace down to 2:00/500m was a serious chore. Most likely due to me being completely blown up in the adrenal department, but it could have been the rower i was using. (pretty old concept rower in a globo gym)

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed
Worked up to 165. felt solid and could have gone a lot heavier but i left it at that.

C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
8:12.6
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
8:49
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters
9:19.7

130916
BENCH WEEK #2
Speed day.
10×3 speed DB bench with 60#
3×8-10 DB floor press
Lat pull downs 4×15 heavy
100 reps with blue band tricep pushdowns

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

Stayed really light here. running out of time

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
Ran out of time

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. Didnt count rounds. worked in the 80% range for the entire time though.

130915
Rest Day

130914
A.
Three sets not for time, of:
15′ Rope Climb x 3 ascents
L-Sit x 45-60 seconds
Handstand Walk x 15-20 Meters Turned around for my first time.

B.
For time:
Row 2000 Meters
30 Burpees Over the Erg
30 Thrusters (135/95 lb)
Didnt get a time ~15 min
When the running clock reaches 18:00, complete the following for time:
Row 1000 Meters
20 Burpees Over the Erg
20 Thrusters (135/95 lb)
Finished at appx 27 min.
When the running clock reaches 30:00, complete the following for time:
Row 500 Meters
10 Burpees Over the Erg
10 Thrusters (135/95 lb)
Ran out of time for the last part.

130913

A.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed
Build over the course of the five sets.
B.
Build to a heavy-ish Snatch

Modified for time. A few snatches/OHS working on speed and form at 60%. Also worked on shoulder stability.

C.
“CLB”
For time:
40 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
20 Snatches (175/115 lb)
30 Handstand Push-Ups
40 Chest-to-Bar Pull-Ups

Didnt do it. Though i should have and this is a benchmark invictus WOD

D.
Row 2000 Meters @ 75-80% went for a PR because i skipped the other one. 7:23.6

130912
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
Didnt quite PR here. Worked up to 265. Pulled 280 off the floor really well but mentally couldnt pull under the bar

B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

I put 315 on by back and it felt crushing. I shut it down.

C.
Three rounds for time of:
185/135 lb Power Clean x 5 reps
185/135 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps (one trip in 3rd round)
7:08
Felt good.

130911
A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
B.
Take 20 minutes to today’s 1-RM Snatch Not feeling it today. AT ALL. super drained and not focused 185#
C.
Take 20 minutes to today’s 1-RM Clean & Jerk
D.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

9/11 Hero WOD: 28:50… i felt great about the middle part. my monostructural work in the WOD was simply terrible.

2001m row

11 box jumps (30′)

11 thrusters (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k)

11 toes to bars

11 deadlifts (175)

11 push jerks 125

2001m Run

130910
Rest Day

130909
Bench Week #1
Regular Bench 70% 5×3 sets
Close grip 2 board (ish) 60% cluster 5.5.5×3 (used 165 I think)
Weighted Pullups 5×5
One set lat pull down burnout (15 reps)
BN Snatch grip press 3sets x5
Shoulder Press 3sets x5
Tricep pushdowns 100 reps
Lots of Abs

Evening:
9 – 6 – 3 power clean 185 w/ 15 TTB between rounds. 2:55

130908

Low back is still pretty blown up. Sleep and nutrition have been on the serious rocks (traveling to Colorado for work/vacation). Felt totally drained today.

A.
Six sets of:
Clean x 1 rep @ 90-95% 245×1, 250×5
Rest 2 minutes
B.
Three sets of:
Clean Pull x 1.1.1 @ 100% 225×2 to focus on speed off the floor, then 275×1
(rest 5-10 seconds between singles)
Rest as needed

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 1 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95% 6×2 squats (speedy) at 225. I got to 90% and could barely stand 1 up. Not my strongest day.
Rest 3 minutes between sets.

D.
Shoulder buff stuff. 3×5 reps snatch grip BN press, 3×5 reps strict press
50 reps front raises, some db curl to Arnold presses.

E.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:50.9
1:48.8
1:48.1

130906

Got to workout at crossfit low oxygen today in frisco colorado! high elevation mad things spicy.

Noon: 12 min AMRAP:
1+ deadlift @275
1+ dynamic push-up
1+ supine ring row
9 rounds + 6 deadlifts

+ some 0:20/0:10 sit-ups, handstand holds, and rope climbs for about 8min

2 pm:
Some sotts presses. Light weight. This hurts me, definitely a weakness

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Worked up to 155

C.
Take 20 minutes to today’s 1-RM Split Jerk: 235 taking it from the rack

D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 – 5 3 Muscle-Ups
Minute 2 – 10 Strict Handstand Push-Ups (as many strict as possible then kipped)
Minute 3 – 15 Kettlebell Swings (32 kg) unbroken on all sets.
This was a battle for sure, bumped muscle ups down to 3 because I wasn’t comfortable with them at the time. Especially fatigued I didn’t want to hurt my already tweaked elbow or shoulder.

130905

Workout of the Day
A.
Six sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes
185×2, 190×4 (one fail)

B.
Three sets of:
3-Position Halting Snatch Deadlift 210, 230×2
Rest as needed

C.
Front Squat
*Set 1. x 3 reps @ 80-85% 265
*Set 2. x 2 reps @ 85-90% 280
*Set 3. x 1 rep @ 90-95% 300
*Set 4. x 3 reps @ 85-90% 280
*Set 5. x 2 reps @ 90-95% 300
*Set 6. x 1 rep @ 95-102% 330# (PR)
*Set 7. x 6 reps @ 80-85% forgot to do this
Rest 2 minutes between sets
D.
Three sets for times of: 1:15, 1:15, 1:18
18 Thrusters (100/70 lbs) (UB)
18 Pull-Ups (one break in each)
Rest 2 minutes

20130907-091857.jpg

130901

SEPTEMBER! Missed a few days due to coming back from the slope, being on a weird sleep schedule, but the best part was that my buddy Matt come to town and we had a blast. Didnt eat the best, but had a phenomenal time.  

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
worked up to 135

B.
Every minute  so often on the minute for 10  15 minutes:
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

C.
Every minute  so often on the minute for 10  15 minutes:
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+

D.
Front Squat
*Set 1 – 4 reps @ 75-80% 245
*Set 2 – 3 reps @ 80-85% 265
*Set 3 – 2 reps @ 85-90% 280
*Set 4 – 4 reps @ 80-85% 265
*Set 5 – 3 reps @ 85-90% 280
*Set 6 – 2 reps @ 90-95% 300
*Set 7 – 6 reps @ 75-80% 245
Rest 2 minutes between sets

 

130829

A.
Eight sets of:
Clean x 1.1 @ 90+% 
(rest 10 seconds between singles)
Rest 2 minutes lots between sets

1×225, 1×235, 5×245, 1×245(F)

B.
Back Squat (used 405) 
* Set 1 – 4 reps @ 75% 305,
* Set 2 – 3 reps @ 80% 325
* Set 3 – 2 reps @ 85% 345
* Set 4 – 1 rep @ 90-95% 380
* Set 5 – Max Reps @ 80%..315, (done after whole workout …forgot) 10 reps. Legs had more. mind didnt want it. 
Rest 3 minutes between sets.

C.
Four sets for times of:
15 Chest-to-Bar Pull-Ups
20 Box Jumps Overs (24″/20″)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes

2:30; 2:50; 3:30; 3:22

130828

Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps @135
Rest as needed
B.
Take 15-20 minutes to today’s 1-RM Split Jerk 255# I suck at jerks! Definite weakness that needs to be addresses and worked on
B2. Snatch grip BN press 5×5 working up to 95#
C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps 53#x2, 70×6
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

D.
Five rounds for time of:
10 Burpees Over the Barbell
15 Push Press (115/83 lbs)
10:58
Shoulder destruction!!!

130826

Today was a day I should have slept in. Totally worn out and not motivated, sleep sucks. Last day on the slope then I can go back to town and be fat fit and happy.
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

Just played around for about 15 min. With the 1.1 snatch cluster. About 8-10 sets progressing to 135# (65%)
B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
ran out of time
C.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

Rest 2 minutes between sets
Ran out of time here too (gym closes at 10 and I was late today) just did the first bit of it working my way up to 225×4, 255×3, 275×2, 245×4.

Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar (scratchy skinny silver smooth bar made these tough)

Holy grip! 5 rounds + 5 cleans