december 31, 2014 (invictus skills & conditioning transition week) New Year's Eve!

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day 

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′) 1 RC (wrong shoes) 
Minute 2 – 10 Meters of Handstand Walk Attempts galore, not even one successful step 
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension 6 static dips 
Minute 4 – 30-40 seconds of Hollow Rocks or Holds 30 sec hollow rock 

B. Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes

Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

1) :26 2) :23 3) :21 4) :20 5) :18

This was fascinating. I can't believe I got faster every time, just kept learning. Needed a belt, this helped stabilize my core when I received the bar and didn't affect breathing. Also learned that in order to keep these fast I need to keep my head at a 45 degree angle the whole time. Catching on flat feet helps me transition faster, and I keep a better rhythm if I slow the descent just slightly.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target

I didn't have the time for the full 30 min EMOM, so I made it a 10 minute AMRAP. 3 + 34. No weight on the lunge, did 35# kb, and jumped to a pull up bar. 

Optional Additional Conditioning Session * Did not do this, but I need to start making time for these additional sessions. 

Four sets of: 400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag

december 30, 2014 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec

B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)

Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.

C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round. 
20 Deadlifts (225/155 lbs) singles 
20 Strict Pull-Ups 30# seated DB press 10/12/13 
Rest 4 minutes

These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.

I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.

D. Accessory work.
Handstand walk, butterfly pull up

december 29, 2014 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day 

A. Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups 2-3 Dips+1-2 Strict Pull Up
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs) OHS 65# + ME DU to :45
Minute 3 – 20 Double-Unders + 10 Toes to Bar T2B + ME DU to :45
Minute 4 – 6-8 Roll to Candlestick
1) 3/2, 16 DU, 8 T2B no DU, 8
2) 3/2, 13 DU, 3 DU, 8
3) 3/1, 12 DU, 13 DU, 8
*Biggest lesson learned here--it's worth it to hang on for 4-5 reps at a time on the T2B, and I need to go back to working on my strict pull up. Sheesh. 

B. Four sets of: 135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique 1:52/2:38
*Sets 2&4 – Power Clean & Press Technique :46/:34 
*95# is a lot for me snatch-wise, so I had to drop and reset on each rep. Did all the reps power snatch. Felt fatigued toward the end of set 3. I may not have done the clean and press technique right, considering I can't press 95#, but I did a clean and jerk. Was able to get a fairly easy 5 UB here, though I noticed that the C&J got me out of breath quickly. 

For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

C. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters 20 Unbroken Wall Ball Shots (30/20 lbs) 15 Unbroken Wall Ball Shots at 20 lbs
*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.
This was fairly difficult--the 20 lb ball really sucked. Kept all rounds unbroken, and stayed fairly consistent in my run and WB. Dad predicted 7 rounds max (2 min run, 1 min wall ball) and I finished with 6 full rounds starting my 7th round run. 
1) 1:58 avg hr 165/:51 avg hr 183
2) 2:11 avg hr 182/1:07 avg hr 182
3) 2:06 avg hr 185/1:07 avg hr 181
4) 2:13 avg hr 185/:58 avg hr 170 (paused for a bathroom break)
5) 2:13 avg hr 181/1:06 avg hr 179
6) 2:13 avg hr 184/1:01 avg hr 179
7) Finished 110m before time expired--finished the 400 in 2:19 avg hr 181

D. My accessory work...
Handstand walk Carl Paoli's drill, sucked. 
Butterfly pull up Did great the first time I hopped up, then sucked it up. 
Shoulders were getting sore, decided not to push it. 

november 25-december 7, 2014

I haven't been keeping track, but I'll look back in the next few days to see if I can figure out exactly what I've been doing each day. Soon after that horrendous day with the squats I realized that my body needed a lot more rest than I was giving it. I started a deload week on December 1 and just did wods with the All Levels classes. 

Starting back up on Invictus on Monday. 

december 2, 2014

Rest

december 1, 2014

Fight Gone Bad

295 - PR

Last time I did it was January 2014, scored 220.

november 30, 2014 (whole30)

Rest

november 29, 2014 (whole30)

Rest

november 28, 2014 (whole30)

3 rounds

100 DU
Waiter's lunge 75m
50 kb swings
25 burpees

Can't remember my time, but I was only one of 2 to do the waiter's lunge with 35lb.

november 27, 2014 -- thanksgiving (whole30)

Angry Turkey WOD

The only part I can remember is that it was 4 rounds and included a 400m sandbag carry, 10 95# hang clean, 10 t2b, 10 95# jerks, and maybe 10 box jumps?

november 25, 2014 (whole30)

Rest

november 24, 2014 (whole30)

A. Every 2 minutes, for 10 minutes (5 sets):
Back squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90% fail second rep
*Set 5 - 1 rep @ 95% didn't attempt, terrible day

followed by...

One set of:
Back squat x Max Unbroken Reps @ 87% (athletes are allowed only one full breathing cycle at the top of the lift -- exhale, inhale, brace, and descend -- once more rest is taken at the top, the set is over)

Didn't attempt

B. Three sets of:
Tall jerks x 3 reps

Empty bar

Immediately followed by...

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed.

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

Inc by 5% on all, no misses

C. Four sets for time of:
Row 250 meters
12 Thrusters (95/65)
12 Chest to bar pull ups
Rest 2 minutes

Tough, around 3:40 each round

D. Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat wings x 5 @ 1515

Not done.

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo - 5 second rest at the bottom, 5 seconds hold at top.)

Go heavier on both movements than you did on November 3.

november 23, 2014 (whole30)

Intended to do the 25 minute tempo run today, but alas, it was raining all day! I need to find somewhere to run indoors, because the weather is just going to continue to get worse. 

Rest day, cooked all day (and it honestly felt like ALL day). This is our last full week of whole 30, hurray! 

november 22, 2014 (whole30)

Coach's Choice

12 minutes to establish a 3rm clean

Rest 4 min

3 rounds for time:
6 cleans with 75% of 3rm
12 burpee over bar
24 DU
200 m run

Time: 9:01

Weight: 3rm 145, WOD weight 115. (75% of 155 which I got 2 reps in twice, but couldn't stick the last one. My back was super sore from the deadlifts so I power cleaned them all, hence why I kept missing that last lift.)

(e) november 21, 2014 (whole30)

Only got the endurance work in today.

Long Interval

5 x 1k, rest 3 minutes, no more than 5 seconds deviation.

5:18, avg hr 115, max hr 184, cadence 137 spm

5:25, avg hr 179, max hr 190, cadence 140 spm

5:15, avg hr 180, max hr 195, cadence 138 spm

5:20, avg hr 180, max hr 194, cadence 142 spm

5:13, avg hr 182, max hr 193, cadence 136 spm

Obviously didn't master the 5 second deviation:

+8/-10/+5/-7 

november 20, 2014 (whole30)

Continuance from yesterday, november 19th. Eaaaasy all the way up to 215. 235 was a big of a strain, and 250 was massive, but I did the double! I smell a deadlift PR in my near future. First rep was really good, second rep I just let my shoulders fall forward/cave in, but my back didn't round. (So Dad tells me, he saw me lift the last double.)

B. Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55% 140
*Set 2 – 6 reps @ 65% 165
*Set 3 – 4 reps @ 75% 190
*Set 4 – 2 reps @ 85% 215
*Set 5 – 2 reps @ 92% 235
*Set 6 – 2 reps @ 98% 250

C. Every 2 minutes, for 6 minutes (3 sets): Deadlift x 3 reps @ 70% 180 Super easy. All about the bracing breath. 

Also experimented with a slightly wider grip than normal and loved it. Just about a thumb off the knurling, about my clean/jerk grip width. 

november 19, 2014 (whole30)

Today was just a mess. In early to do endurance, coached, put together interview questions + ran errands I had no other time for, coached, interviewed, fit in one lonely part of my work, had an appt with Brian, ate while standing up, then left for class. Got back late, like always. I hate days like these. Alas, I will finish out today's work tomorrow. And of course, cross my fingers that I'll be able to haul 250 off the ground. Also, yes, I am complaining. Eh.


A. Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J 132 (130). These were ugly, but never failed. That, for today, is a victory. And, this is all I got done. Hopefully doing the rest tomorrow. (Such a cop out. I will do the deadlifts tomorrow.)

B. Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55% 140
*Set 2 – 6 reps @ 65% 165
*Set 3 – 4 reps @ 75% 190
*Set 4 – 2 reps @ 85% 215
*Set 5 – 2 reps @ 92% 235
*Set 6 – 2 reps @ 98% 250

C. Every 2 minutes, for 6 minutes (3 sets): Deadlift x 3 reps @ 70% 180

D. Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups (use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

(e) november 19, 2014 (whole30)

Started endurance training. Yes, a little late into the week. Yes, I'm having trouble finding time, but also yes, I'm dreading it. But it's a weakness I simply can't continue ignoring.

Short Interval
800 m time trial
4:05, avg hr incl. 5 min rest 143, max hr 183, guesstimated avg cadence 130-140. I figured out how to use my watch after this and everything that follows is a bit more accurate. 

Rest/walk 5 freezing but much-needed minutes

4 x 400 m intervals, rest 1:1
2:05 avg hr 160, max hr 180, cadence 138 spm
1:55 avg hr 170, max hr 187, cadence 143 spm
1:49 avg hr 176, max hr 191, cadence 170 spm
1:47 avg hr 175, max hr 191, cadence 176 spm

Rest/walk 5 glorious, blissful minutes

800 m time trial, no more than 10 sec deviation
3:45, avg hr 180, max hr 191, cadence 166 spm

november 18, 2014 (whole30)

Workout of the Day

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100

I don't even want to talk about these. Just terrible. I have GOT to stop bouncing the bar off of my hips into an arc. No more full snatching until I fix it. I tried every rep to figure it out, resulting in multiple failures at weights I should be getting reliably, and only got it ONCE. That one time I literally saw the bar as I passed under it. It was close to me and incredibly easy. 

C.
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Goal is to perform 5% more than was performed on November 4.

D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees

1+4

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

So these were terrible. 30# DB x 14 reps. Lots of trouble with the left arm row. 

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

november 17, 2014 (whole30)

Workout of the Day

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 145
*Set 2 – 4 reps @ 75% 165
*Set 3 – 2 reps @ 80% 175
*Set 4 – 2 reps @ 85% 190
*Set 5 – 1 rep @ 90% 200

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85% 187 x 6 (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Three sets of:
Tall Jerks x 3 reps empty bar

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
77x4/87x4/102x3/112x4/122x4/133x4

Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups (4 hip to ring+4 dips as mod)
1+4, the hang squat cleans were difficult
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups
1+6, C2B pronated, G2O was clean and jerk

D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 25#
Rest as needed

november 16, 2014 (whole30)

Rest day

november 15, 2014 (whole30)

Halfway through my Whole30. Hurray!

Workout of the Day

A. Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92% 200; focused on keeping a good spine curvature all the way down so that I didn't shift my weight onto my toes. Really worked today. 

B. Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots (20/14 lbs) 20/15/15
50 Double-Unders Failed initially, then 50 straight
40 Box Jumps (24″/20″) UB no rest
40 Toes to Bar 3's the whole time. If I wasn't able to kip 3 straight I at least stayed on the bar. I think this is my magic number.
30 Chest-to-Bar Pull-Ups Singles. First 2 pronated, the rest supinated.
30 Bar-Facing Burpees UB no rest
20 Cleans (145/100 lbs) Singles, no rest up until the 2. Rested there so that I could calm my breathing enough to transition the last clean into jerks.
20 Jerks (145/100 lbs) 5/4 then time expired. Hit the last 2 with 3 seconds on the clock. Extremely happy with the stability I felt in my shoulders. Push jerk.
10 Snatches (145/100 lbs)
10 Muscle-Ups
I can't say enough for this workout. It was a perfect WOD to do since I've been feeling so blah. Made me feel alive and powerful, can't say that happens often. Paced it almost perfectly; no extraneous rest, and never hit failure.

This is Week 3 of the Kill Cliff East Coast Championship Online Qualifier. Team Invictus will be there representing, as will several Invictus athletes. This is a fun little workout that fits in to what we had planned, and it has the added benefit of being able to see where your score would stack up with those who performed the qualifier. Check out the scores after Monday at 5:00 p.m.

november 14, 2014 (whole30)

Again, not able to complete everything today because I had to coach, go to Pike, and then coach indoor and coach that night.

Workout of the Day

A. Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92% Supposed to be 145, but I brought it down to 135. Even then, the lifts were difficult and ugly. 

B. Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
10/14/14 at 85#. Pushed myself more the middle set, then the last set I literally did as many as I could. Last rep was SUPER shaky. Happier that I was able to push myself more than the lift. Left shoulder way more immobile than the right, reflects in the overhead lift. Uneven and my right arm then struggles locking out. Overall right arm way weaker. 

(THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

C. Complete as many rounds and reps as possible in 12 minutes of: 
Row 300/250 Meters 
20 Kettlebell Swings (32/24 kg) 
10 Strict Handstand Push-Ups 
5 Muscle-Ups 

D. Five sets of: 
Chinese Rows x 5 reps (go as heavy as you can) 
Rest 60-90 seconds 
GHD Sit-Ups x 10 reps 
Rest 60-90 seconds

**Did not complete this**

november 12 & 13, 2014 (whole30)

Didn't work out. Went to the Reebok/Adidas sale. Going to use this week as a deload/light rest week. Not feeling too great, lot of my lifts are wonky. Working out Wednesday would have made it 5 days in a row, and then I don't really have a great excuse for Thursday. Just feeling off.

november 11, 2014 (whole30)

Workout of the Day

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
40, 45, 55, 60, 65F, terminated because I failed twice at 65 in the same 90 seconds.

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position 86 (85)
*Sets 3-4 – 80% with a 2-3 second pause in receiving position 93
*Sets 5-6 – 85% 97 still paused
*Sets 7-8 – 90% 103 didn't pause set 7, but did pause set 8
Need to work on keeping the bar closer to my body. This is a priority.

B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
2 rounds

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
1 + 13

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
1 + 33

C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
Did not do this for time's sake. Perhaps move to tomorrow?

november 10, 2014 (whole30)

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 145
*Set 2 – 4 reps @ 75% 165
*Set 3 – 2 reps @ 80% 175
*Set 4 – 2 reps @ 85% 190
*Set 5 – 1 rep @ 90% 200

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83% 182.6 (183) x 5
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM 160.6 (161) x 5

B.
Three sets of:
Tall Jerks x 3 reps just done with bar

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
75 x 4, 85 x 4, 100 x 4, 110 x 4, 120 x 4, 130 x 3; these were awesome, I felt really fast up until the last 2 reps of 120. This is where I suffer and lose speed.

Use Jerk Blocks if possible.

C.
For time:
I substituted same number of C2B and T2B instead of MU. So instead of 5 MU, I did 5 C2B + 5 T2B
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
Did all C2B pronated in twos and threes. Had Dad video me to see how my C2B look and ended up stringing 4 together. Very happy, need to continue working on these. Total time 8:30 something.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8-12 reps @ 2111 Only did 2 sets, I was hitting failure and not being productive here.
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

november 9, 2014 (whole30)

Powerfit Games WOD 5, last wod!

For time:
100 double unders
then...
1-2-3-4-5-6-7-6-5-4-3-2-1 of:
HRPU
air squats
then...
100 double unders

My time: 6:04

10th for the WOD, placed 12th overall. Finishes were 17th, 23rd, 12th, 15th, and 10th. 

november 8, 2014 (whole30)

Workout of the Day (this was programmed for Nov 7, but since I rested I just made it up the next day)

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 144; videoed these. I struggle here at heavy weight on the jerk, the main take away is that I need to punch my head through faster. 

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1 Reduced the weight to 85 to legitimately test muscle endurance like I think it was meant for. I didn't write down the numbers, but I got between 12 and 13 each set.
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

C.
For time:
Row 500 Meters
10 Muscle-Ups Ring thing, strict
Run 400 Meters
20 Strict Handstand Push-Ups seated DB press, 25#
100 Double-Unders
40 Ring Dips tricep push ups, no hand release

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 No weight, wanted to focus on the precision of the movement
Rest as needed
Bat Wings x 5 reps @ 1515 Didn't do this because of all of the scap stuff I've been doing. Probably should still do it though, mental slap on the wrist.
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.

november 6 & 7, 2014 (whole30)

Rest day. The Whole30 has been difficult so far, but rewarding! Took a double rest day so that I could do the Powerfit workout on Sunday, but also because the day was hectic and I felt that working out would have mentally run me down. Sometimes it's good to know when your body and mind needs a little extra break.

november 5, 2014 (whole30)

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
Started with 125 for 2 sets, then finished the last 6 sets with 130. Felt great. Took video, I noticed my warm up jerks were WAY faster than my jerks with the heavier weight. Now that I have much less pain, I should be able to work at being faster even under a heavier weight load.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 175
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230
All unbroken

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75% 190

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups 4/2/2/2/3/2/2/3 strict pull ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) tough, but did them all
Minute 3 – 10 Burpees + 20 Double-Unders this was HORRIBLE, I had to do the burpees fast and move right to DU in order to make it under time cap. Broke in first set of DU but that's it. Used my thumbs to keep the rope handle more stable and it actually worked like a dream! Amazed I finished this at all considering I hit 191-193 HR each time.

november 4, 2014 (whole30)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups Strict on the ring thing. 6/5/5/5
Minute 2 – 30 seconds of Handstand Walk Just practiced FS HS
Minute 3 – 30 seconds of Toes to Bar 11/10/8/7 (this definitely points toward some weakness! but PRed the 11 straight!)
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 45/55/60/65/70F/60
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% 80#, paused 5 full seconds in the receiving position, definitely needed this comfort.
(pause in the receiving position for 2 full seconds before standing)

C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps 65x6/70x5/70x6/75x4/75x4
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

D.
Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes
Didn't complete this. It was late at night, I was tired, and I knew I wouldn't put forth any real effort.

november 3, 2014 (whole30)

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 143 (145)
*Set 2 – 4 reps @ 75% 165 (165)
*Set 3 – 2 reps @ 80% 176 (175)
*Set 4 – 2 reps @ 85% 187 (190)
*Set 5 – 1 rep @ 90% 198 (200)
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80% 176, got 7 reps, last 2 had kind of crummy form.
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM 154 (155 x 7)

B.
Three sets of:
Tall Jerk x 3 reps Empty bar, I think that's all you're supposed to do it with.

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% 104-120 (110)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)
10:17 (pull ups were in 3/2, thrusters were 10s then 5s then 8/7)

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 Sandbag
Rest as needed
Bat Wings x 5 reps @ 1515 20#
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

november 2, 2014 (whole30)

Powerfit WOD 4

4 x 40' sprint
20 kettlebell swings
20 sit ups
Time: 8:40

november 1, 2014 (whole30)

Hallie and I started the Whole30 diet today. No workout, Powerfit tomorrow.

october 31, 2014

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
I can't remember all of this and for some reason I didn't write it down. I know I struggled past 90#, I think I ended up at a solid 85#, tried to go up, and then just went back down to 85#.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)
The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.
So I started this but just terminated after about 3 sets. This really sucked and I had to so severely scale things that they were basically pointless. Not a good day, again.

october 30, 2014

Rest day.

october 29, 2014

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% 93 (90)
*Sets 3-4 – 2 reps @ 70% 108 (105)
*Sets 5-6 – 2 reps @ 80% 124 (120)
*Sets 7-8 – 1 rep @ 90-95% 139-147 (145)
*Sets 9-10 – 1 rep @ 101-105% 156-162 (160***PR!! super happy about this. No pain!)

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 127 (125)
*Set 2 – 6 reps @ 60% 153 (150)
*Set 3 – 4 reps @ 70% 178 (175)
*Set 4 – 2 reps @ 80% 204 (205)
*Set 5 – 2 reps @ 85% 216 (220)

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
1:59.6 9 seated DB 26# both arms + 90 sec accum. HS hold, 1:59.2 21 seated DB + 3:10 accum. HS hold, ran out of time for the rest

october 28, 2014

A.
Front Squat
*Set 1 – 3 reps @ 85-90% 170
*Set 2 – 2 reps @ 90-95% 180
*Set 3 – 1 rep @ 95-102% 190
*Set 4 – 3 reps @ 90-95% 180
*Set 5 – 2 reps @ 95-102% 190, Fail second rep
*Set 6 – 1 rep @ 105+% 210, Fail
Rest 2 minutes between sets

Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75% 122-131 (125)
*Sets 3-4 – 75-80% 131-140 (135)
*Sets 5-6 – 80-85% 140-148 (145)
*Sets 7-8 – 85-90% 148-157 (155)
*Sets 9-10 – 90-95% 157-166 (165) Failed both sets, just not a good day

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

This was terrible! I did 2 sets, then took a break for 3 minutes (1 set), 2 sets, 1 rest set, 2 sets, 1 rest set, 2 sets. Did all of the reps at 125#.

october 27, 2014

A.Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 75
*Sets 3-4 – 80-85% 95
*Sets 5-6 – 85-90% 100
*Sets 7-8 – 90-95% 105
*Sets 9-10 – 95-105% Failed at 120, Failed at 115 x 2, terminated


B.Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep 
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

>Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% 90#, new PR


C. For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Used this time to do strict MU top to bottom and bottom to top drills.
Note reps achieved for each set.(Compare results to September 15, 2014.)
>
D.Three sets of:Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week) I moved down in weight because I was cheating form with the heavier weight. 20#
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110 8 reps each time, used a bar to block my back. Struggled with the 3 second lower.
Rest as needed

october 25 & 26, 2014

Crossfit Gymnastics Certification

These two days have been spent working through nearly every gymnastics movement ever and all their progressions. Shoulders have been quite sore!

october 24, 2014

Invictus Rest Day

Powerfit Games WOD 3

5 rounds of:
250 meter row
20 Steps Weighted Lunge Walk 30/20# per arm
10 Hand Release Burpees

Score: 13:21

october 21, 2014

A.
Front Squat Percentages based off of a 200# max
*Set 1 – 3 reps @ 80-85% 160
*Set 2 – 2 reps @ 85-90% 170
*Set 3 – 1 rep @ 90-95% 180
*Set 4 – 3 reps @ 85-90% 170
*Set 5 – 2 reps @ 90-95% 180
*Set 6 – 1 rep @ 95-102% 190
*Set 7 – 6 reps @ 80-85% 160
Rest 2 minutes between sets
Do not work above prescribed percentages.

Learned today that I need more low back strength because when I get tired/it gets heavy, my entire body leans forward and it brings my elbows down. I compensate by having to push my hips through and open my knees in order to finish the lift. I also don't let my knees push forward enough at the bottom of my squat, and it forces me to initiate the raising portion by shifting forward. 

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep Percentages based off of a 175# max
*Sets 1-3 – 70-75% 120
*Sets 4-6 – 75-80% 130
*Sets 7-8 – 80-85% 140
*Sets 9-10 – 85-90% 150

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs) Unbroken in rounds 1 and 3, [2, 4] in middle round because I did power hang cleans for the first 2 accidentally
9 Burpees Over the Barbell Misread this and did 6
12 Chest-to-Bar Pull-Ups Kip still hurts, so I substituted kettlebell strict press, 18#, 12 per arm
Score: 2+12   HR climbed to 195 in the last set of hang cleans and burpees

Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs)

Score: 2+49

I had just calmed my HR down to 115 about 30 seconds before I started this WOD, but still didn't feel like I was recovered. HR immediately climbed to 180 and stayed between 180 and 190 for the entire 6 minutes. I've got to figure out not to essentially red line just because a WOD has burpees. 

Run 3 miles plus strides

Well, this was shitty. Total time: 28:48.6, average pace 9:36, average HR 177, peak HR 192--reached right at the end. I basically felt out of breath this whole time, I'm not surprised my HR was elevated. After this, I went inside and had planned on skipping the strides but mentally overcame my weakness and headed back out there to do them. Averaged 112 meters (.07 miles) per sprint. These were treacherous. 

october 20, 2014

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

Couldn't be happier with this EMOM. Did it with just a pound over 85% of 115: 98#. Struggled with the first two reps, then figured out that I need to pull a helluva lot harder than I thought. Finally started getting them. Did almost all of them as a power, in about a quarter squat landing. Felt more stable that way.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

80#, the second rep was difficult during each set and I failed once in the middle.

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results to September 1, 2014.)

Well, didn't finish this crap. Did the T2B on the rings because my shoulders hurt too much on the kip, did the HSPU with 2 ab mats, then tried to do them kipping in the second round, and then just couldn't anymore. My wrist hurt so bad I thought I was going to break it into two. OHS only did one round at 105.

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 40#
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 30#
Rest as needed
Weighted Plank x 45-60 seconds 40# for 60 sec all 3 rounds
Rest as needed

october 19, 2014

Rest day for Crossfit, ran 5 miles.

Overall time: 54:12 Overall pace: 10:50 Average HR: 162

october 18, 2014

Powerfit Games WOD 2
13 min AMRAP
0-2 min ME bench 75#
2-4 min ME push press 65#
4-6 min ME strict pull ups
6-7 min rest
7-9 min ME bench 75#
9-11 min ME push press 65#
11-13 min ME strict pull ups

Total reps: 89

Disappointing performance on my part.

october 16 & 17, 2014

Rest days. Shoulders were in massive pain after Wednesday so knowing that I needed to do the Powerfit wod, I took two days off.

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW) 

october 14, 2014

A.

Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70% (110)
*Sets 4-6 – 70-75% (115)
*Sets 7-8 – 75-80% (125)
*Sets 9-10 – 80-85% (130)
I've been doing these based off of a 165# max which is kind of cheating, because I've gotten a 175# hang clean before. I should start basing these off of 175# and stop being a wimp.

B.

Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80% (150) 
*Set 2 – 3 reps @ 80-85% (160)
*Set 3 – 2 reps @ 85-90% (170)
*Set 4 – 4 reps @ 80-85% (160)
*Set 5 – 3 reps @ 85-90% (170)
*Set 6 – 2 reps @ 90-95% (180)
*Set 7 – 6 reps @ 75-80% (150)
Rest 2 minutes between sets

C. 

“Ups and Downs”
Against a 12(18)-minute running clock, complete the following:
at 0:00 on the Running Clock

For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

at 4(6):00 on the Running Clock

For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

at 8(12):00 on the Running Clock

For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level. Our team and individual Games athletes are typically under 2:30 for each set…so please modify as needed with that information.

This last piece was killer. Did the first set in 5:45, second in 5, and third in 5:55 with lots of struggles in the last rope climb. Arms were completely shot. 

october 13, 2014

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch. (80% - 93, 1 miss on a hang snatch somewhere in the middle)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(88% - 75#, struggled but finished all reps)
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
(Ring dips with 1 red band, lunges as rx. Finished the round of 6's + 8 dips, 4 lunges.)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
(struggled with these, went down maybe 45 degrees)
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
(20#, could have done more)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
(couldn't do full rep, straight legs above 90 degrees)
Rest as needed

RUN
5 miles - 52:58, holy shit this was hard. 10:36 total pace.

october 12, 2014

Powerfit Games WOD 1

16 min AMRAP

8-10-12-14-16-18

Back squats
Box jumps
Toes to bar

My score: 16's + 43 (18 back squat, 18 box jumps, 7 toes to bar)

Pretty pleased, everything was unbroken besides the toes to bar. Toes to bar was probably as good as I could have made them, I just need to work on these.

october 11, 2014

First trail run! 5k at France Park, Logansport. 36 something. Finished second in my age category out of 3.

october 9 and 10, 2014

Rest days, preparation for the 5k on Saturday.

october 8, 2014

A.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

The blog recommended that if you're bad at handstand push ups to substitute the 400 and 200s with 200 and 100s. I did all at 2 ab mats and broke once in each set. Finished in 9:58.

october 7, 2014

Invictus Competition

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70% 105
*Sets 4-6 – 70-75% 115
*Sets 7-8 – 75-80% 125
*Sets 9-10 – 80-85% 132

B.
Five sets of:
Front Squat x 3-4 reps @ 4111 last week 85, this week 90#
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs) Tried 145, could barely hit it, so I switched to 125#
10 Burpees Over the Barbell
20 Double-Unders2+10

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs) Did first 5 reps with 105, but felt like it was slowing the wod down too much, so switched to 85#
20 Pull-Ups 2, 2, 2, 3, 3, 3, 2, 3
1+8

Accessory: 26# single arm push press, dips on the box (3 rounds of each, 10 reps of each)

Run 3 miles plus strides, :20 fast, 2:00 slow, :20 fast, 2:00 slow, :20 fast.

october 6, 2014

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch. (85#)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90% (72#)

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups (bar MU, green band)
6 Ring Dips (blue band)
12 Kettlebell Swings (32/24 kg)
(3+1)

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013 (40# 6, 8, 8)
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 (25#)
Rest as needed
Weighted Plank x 45 seconds (40#)
Rest as needed

october 5, 2014

Rest day for Competition blog, 4.08 mile run for 10k plan: 52:44

Ran with Hallie and Puppy. Puppy was a pain, messed up my rhythm.

october 4, 2014

Crossfit Invictus Competition
(Only did part of today's WOD; we had the in-gym competition and my knees hurt)

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% 120
*Set 2 – 5 reps @ 65% 140
*Set 3 – 3 reps @ 75% 165
*Set 4 – 2 reps @ 85% 185
*Set 5 – 2 reps @ 90% 195

Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78% Prescribed at 170#, but uh... no way in hell. Instead, did 135# unbroken.

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs) Jeez, picked up 225 once and knew I wouldn't be able to sustain it. Modified to 175#
7 Muscle-Ups 7 pull ups

Unbroken on all. 

Rest exactly 3 minutes, and then… go home. This is where I stopped.

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)

october 3, 2014

Crossfit Invictus Competition

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep 55, 65, 75, 85, 95, 100, 105, 110, 115 (fail), 115 (fail)

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60% (50% 77)
*Sets 3-4 – 70% (60% 93)
*Sets 5-6 – 75% (65% 100)
*Sets 7-8 – 80% (70% 108)
*Sets 9-10 – 85% (75% 116)
*Sets 11-12 – 90% (80% 124)

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups (15 DU and 5 pull ups, all unbroken)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs) (10 push press each arm with 26#)

*Brian said I need to start doing unilateral movements to strengthen my shoulders. I'll try to substitute in single arm push presses, push jerks, cleans, and snatches every once in a while. 

october 1, 2014

AM: 4 mile run, 39:46

PM: Invictus Competition

A.
Three sets of:
Jerk Balance x 3 reps (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

24:23; did the pushups with toes on a box, ring dips 4 no band, finished the set of 21 with 1 red band, then did the rest with 2 red. Those were my weakest by far.  Overall happy with the strict, that will be a good way to strengthen myself. Need to add tricep work.

september 30, 2014 (first day of invictus)

Crossfit Invictus Competition WOD

A.

Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean (based off of my power clean max: 160)
*Sets 1-3 – 60-65% 95#
*Sets 4-6 – 65-70% 105#
*Sets 7-8 – 70-75% 115#
*Sets 9-10 – 75-80% 120#

B.
Five sets of:
Front Squat x 4-5 reps @ 41X1 (85# I didn't do this last week so I just picked a weight I could do the tempo perfectly at. This was HARD.)
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs. (Modified to 115#, 5 HSC + 3 C2B)

Rest exactly 8 minutes, and then:

D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs. (Modified to 85#, 6 HSC + 4 C2B)

september 29, 2014

She


A1. PC x 1/FS x 8; rest 20sec 85, 95, 105, didn't push it today



A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3 bar MU, all sets in 2's except last set; green band
B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins 6 minutes, 3-4 t2b; thrusters felt awesome, t2b uncoordinated
+
3mins max wall balls 20/14# 10/9′ target 65
2mins max box jump sd 24/20″ 51
1min max burpees 21

Muscle Up Progression
3 x 5 ring pull ups
2 x 20 arch to hollow
3 :30 on/:30 off box shoulder stretch
3 x 10 pvc pipe raises
3 x 30' inch worm to hollow

By the by, I'm switching programs tomorrow from OPT She to Invictus Competition. She was preparing me for Regionals, and I'm two years from needing that programming. I'm hoping that Competition is more Open-oriented. I'll still be doing the MU progression.

september 26, 2014

Well today was terrible. Started doing the strength from She and just blew up. Been having a super shitty day/week. So instead of getting super mad and frustrated, just did the gym WOD. Turns out, it was KILLER. And I didn't do so hot.. I'm just super slow!

12 minute AMRAP

200 m run

5 DL (110)

1 wall walk

Score: 6+6

Rest 5

4 minute AMRAP

10 UB wb

10 UB kbs 35#

Score: 4+10

Rest 5

8 minute AMRAP

5 DL (95)

50 DU

5 DL (110)

50 DU

5 DL (135)

50 DU

5 DL (155)

*keep doing 50 DU and 5 x 155 DL until time expires*

Score: 30 (15 at 155)

september 24, 2014

She/Function (shoulders hurt too bad to do the full She today)

A. FS 20X1; 2, 2, 2, 2; rest 2-3 minutes 85% (Not 85%,155)

B. CGBP 4, 4, 4, 4; rest 2-3 minutes 80% (Not 80%, 85)

C1. 4 sets 35 UB DU; rest 10 seconds (UB all sets first attempt)

C2. 1 1/4 squats x 8 (85#); rest 2 minutes (these were good! man it makes your legs burn even at a light weight. all sets unbroken)

+

3-5 sets of: (4 total)

80 singles

20 russian kbs (did sit ups instead, didn't want to mess with anything shoulder-intensive)

80 singles

20 db hang power clean (25#)

80 singles

20 box jumps

rest 3-5 min (only do rounds 4 and 5 if you've maintained same pace per round so far)

Did 4 rounds, had to leave to get Hallie. Three minutes rest.

1- 5:25

2- 5:12

3- 4:51

4- 4:32

Saw Brian (ART) today, right shoulder has chronic tendonitis (tenosis) and left shoulder has joint issues, possibly a problem with the labrum. Begin heat/ice, no stretching for now, short arc drills at 30 degrees away from body with red band at least 2 times a day, once before the first workout of the day, and continue stabilization drills on left shoulder. Mainly dumbbell presses. 

september 23, 2014

She

A. 8 sets – every 2 min – Jerk x 1 (build from 60-85%) 95, 105, 115, 125 - Had to stop at 125, the pain in my shoulder was unreal. Power jerked all of these with a narrow grip, couldn't split.
B. HPC + Hang clean (from blocks, bar at above knee) – build to a heavy set (6-8 sets) 95, 115, 125, 135, 145, 155 -  Failed at the power clean. Caught 165 at basically parallel, so I didn't count it and just terminated the set
C. Emom 16 min -
Min 1 – Amrap HSPU in 30 sec 5 every time at 2 ab mats
Min 2 – Tng PS x 5 55#, shoulders already shitty, didn't want to push it
Min 3 – 10 TTB Holy shit hands hurt, made this 10 v-ups instead
Min 4 – AD 20 sec HARD
+
3 rounds for time:
1 PC into 10 Tng push press (want unbroken, adjust weight accordingly) 55, and shoulders were still screaming. Just not a good shoulder day.
10 burpee box jump over 20 inches
100m double KB front rack carry AHAP 26# and only went 50 m. Shoulders again.

MU Progression, day 2. 

3 x 10 ring pull ups (5, 3, 2) (3, 2, 2, 2, 1) (3, 4, 3)

2 x 15 arch to hollow (15) (8, 7)

3 x :30 on :30 off hollow hold hands and feet

3 x 6 arch to hollow med ball

3 x 6 arch to hollow bar