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

september 22, 2014

She

A. Front Squat @20X1; 5,3,1,1,1; rest 2-3 min (increase loads from previous week, last single heavy) 155, 165, 175, 190, 200* pr 
B. Snatch; 3,2,2,1; rest 2-3 min (3@75%, 2s@80%, 1s@85%) – Not tng 86, 92, 98
C1. WCU @20X1; 5,4,3,2,1; rest 30 sec 5s: 18, 18, 18, 10, 10; All the rest of the sets were 10#
C2. Amrap HR push up in 45 sec; rest 2 min Kipped first two sets: 30, 33; No kipping: 27, 26, 27
+
3 sets for time @80,85,90%:
Row 400m
12 front rack lunges (tough) 105#
20 CTB chin ups palms facing forward, singles
rest walk 3 min
11:21 ripped after first round, decided to call it quits for the day. Rip was extremely painful and my shoulders were already fried.

september 21, 2014

Began MU progression

3 x 10 pull ups on rings
2 x 15 arch to hollow swing on rings
hamstring stretches (pike seated, toe touch, box hamstring)
hollow hold :30/:30 x 3
hollow rock tabata :20/:10 x 8

Oly

Snatch 3 x 3, 2 x 2, 3 x 1 built to 74%
Clean and Jerk 2 x 3, 2 x 2, 3 x 1 built to 74%

september 20, 2014

Coach's choice

3 RFT:

15 HSPU 2 ab mats

12 power clean 95# first 2 rounds, 6 and 6, last round, 12 UB

9 C2B reverse grip, singles

6 front rack lunge 95# UB easy

3 rope climbs ~30-60 sec between each climb, no fails

400 m run felt like a vacation

33:36, HSPU and C2B were my downfall

+

Clean oly work

Clean HBK 3 x 5

Press 3 x 5 70#

Pause jerk 3 x 5 85#

Clean pull power position 3 x 5 Had to do 3 x 3, caused pain in upper right back

Clean pull from floor 3 x 5

Lift off 3 x 5

september 19, 2014

She

A. Build to moderately tough snatch single - then complete 3 more singles at the same weight 110, didn't feel so great
B. 6 sets - midhang clean pull + HPC; rest 2 min (from blocks, above knee) skipped because I did oly accessory work for snatch today
C1. 3 sets - AD 20 sec hard, rest 10 sec
C2. 15 T2B AFAP; rest 10 sec sort of lost my rhythm.. need to get back doing these more often
C3. 45 UB DU; rest 2 min UB each set first try
11:12 total
+
For time:
10 press 75% 65#, did 7 behind the neck, finished with 3 in front
25 m dumbbell bear crawl 25# per arm
15 push press same weight as above, did 5 behind the neck, 5 in front
50 m dumbbell bear crawl 25# per arm
30 HSPU all on 2 ab mats
16:24 shoulders felt FRIED, but afterward got my first ring dips

september 17, 2014

She

A. FS @ 31X1; 3, 3, 3, 3; rest 2-3 min (82.5%) 145# felt incredibly heavy
B. 8 sets - every 45 seconds CGBP x 1 (75%) 90# felt good
C. 3 RFT:
10 strict pull ups
10 squat clean 135# these felt insanely heavy; singles
31:31
+
AD 22 sec 97%
rest/walk 2:48
x 6
Not done

september 16, 2014

She

A. Jerk cluster; 1.1.1 build to heavy set (rest 15 sec between singles, blocks) Ended up at 125#
B. 6 sets - every 2 minutes PC x 2 (75-80%) 125# here as well
C. EMOM 15 min
Min 1 - HSPU x 8 UB Did as many UB on 2 ab mats as possible each round: 7, 5, 6, 5, 3
Min 2 - GHD sit ups x 8
Min 3 - Russian kettlebell swings x 10 53#
+
3 RFT:
10 dumbbell push press
15 box jumps sd 20"
100 m FW AHAP Substituted 10 banded MU turnover
6:30

september 9, 2014

She

A. 6 sets - every 2 min - Jerk 1.1 (build from 70%) Recovering, so didn't do 70%. Sets were 85, 95, 105, 115, 125, 135
B. PC; 3, 3, 2, 2, 1, 1; rest 2 min (build from 75%) Same as above. Sets were 95, 95, 115, 115, 135, 135
C. 3 sets for time (85%)
15 HSPU 5
15 T2B 10
100 m FW 53# per arm
rest/walk 2:30
1. 3 rx HSPU, 2 ab mats for rest: 5:02
2. 3 rx HSPU, 2 ab mats for rest: 5:42
3. 5 with 2 ab mats: 5:28
+
For time:
30 burpee box jump overs 3:03, 20 inch box

september 1, 2014

9 am coach's choice

20 deadlift (275/195)
400 m run
20 kettlebell swings (70/53)
400 m run
20 overhead squats (115/75)
400 m run
20 burpees
400 m run
20 chest to bar
400 m run
20 box jumps (24/20)
400 m run
20 dumbbell squat cleans (45/35)
400 m run

time: 31:20 all RX