february 28, 2015

Open 15.1 and 15.1a

9 min AMRAP of...
15 toes to bar
10 deadlift 75#
5 snatch 75#

Immediately followed by 6 minutes to...

Establish a 1RM clean and jerk

15.1 - 132 reps (4 + 12) 
15.1a - 157 lbs (cleaned 167, missed jerk. Missed 2 subsequent cleans at 167.)

february 26, 2015

Austin's Programming

A. Crossover Symmetry work done

+
Didn't do the rest, knees were really bothering me.

Row 1k @ 85% aero

rest 1:1

x 2 sets

rest as needed

23 sec. AD- HARD effort

rest as needed

x 3-4 sets

rest as needed

Row 1k @ 75% aero

rest 1:1

x 2 sets

- These sets should be slower than the first

february 25, 2015

Austin's Programming

A. 10 min EMOM squat snatch TnG x 3 @ 70% 1RM 80#
B. Snatch grip DL 3, 2, 1, 1 heavy, rest 2-3 min 135/155/175/185 -- last one was really heavy, probably toward the uppermost of my limits with the snatch grip while maintaining good form.

+

5 min AMRAP -- 90%
8 thrusters 65#
8 burpees
30 DU
rest/walk 2 min
x 2

3+2, 3+5 -- Wore lifting shoes for the first 5 min because I thought it would help the thrusters more than it would hurt the DU, and that was a mistake. Changed shoes for the next 5 min and all DU were unbroken. I don't remember thrusters being quite so shitty, and I was sucking wind the entire time. I found calm in the heavy breathing though because I knew I just needed to keep pushing for a few more minutes. I'm glad for that presence of mind at the very least. I also only really anticipated 2+something for these so I'm pleased with 3 full rounds plus a few thrusters.

--------

15 min row: 213 cal, 3494 m

february 23, 2015

Austin's Programming

A.Build to a heavy squat clean & PJ in 12 min 165, PJ pr

B1. wall walk x2 + 20 sec. hold at top after each walk; rest 1 min done

B2. T2B clusters 4.3.3 x3 sets; rest 7 sec. btw cluster, rest 2 min btw sets done, had trouble with rhythm in the clusters of 3.

+

3 sets 80% 90% 100% effort
20 burpees
20 PS- 55# (set 1: 3/3/3/3/3/3/2) (set 2: 4/4/4/4/4) (set 3: 5/5/5/3/2)
20 wall balls 14# 10′ target (set 1: 7/7/6) (set 2: 10/10) (set 3: 10/10)
10 pull ups (strategize here) (set 1: 2/2/2/2/2) (set 2: 3/3/3/3/3/3/2) (set 3: 4/2/4)
70 DU -- these were all over the place. had a hard time regulating, but they were consistently like that and didn't really affect much overall.
rest 3 min btw sets

8:28
8:11 -- Well, I'm a little bit of an idiot, in the second set I accidentally did 20 pull ups instead of 10. Hence why the second time was so close to the first even though I went faster.
6:43
 

february 22, 2015

Austin's Programming

Row 500m @ 85%
rest 2 min
x 5 sets
Didn't have it in me today to hit 85% on the nose, so I hovered around 80%.
2:07/2:04/2:05/2:04/2:04

rest as needed

21 sec. AD- HARD effort
rest as needed
x 3-4 sets
7/7/8/8 cals

rest as needed

Row 500m @ 85%
rest 2 min
x 5 sets
2:03/2:02/2:03/2:01/1:55

february 19, 2015

Austin's Programming

A. Crossover Symmetry work done

+

Row 4k @ easy pace
-after each 1k get off and do 3 hspu with slow controlled negatives, only do the press up if feeling it
Fried from yesterday, only did the row. Easy 2:10-2:20 pace.

+

Mobility work
- recover from yesterday!

february 18, 2015

Austin's Programming

A. emom 10 min- squat snatch tng x3 reps @65% 1rm 75#

B. snatch grip DL- 3,2,2,1 heavy, rest 2-3 min- perfect set up and pulls 125/145/165/175

+

From 0:00-3:00
2 rounds
30 Double unders
10 Deadlifts – 95#

From 3:00-6:00
2 rounds
35 Double unders
12 Deadlifts – 95#

From 6:00-9:00
2 rounds
40 Double unders
14 Deadlifts – 95#

From 9:00-12:00
2 rounds
45 Double unders
16 Deadlifts – 95#
And so-on until failure to complete work in allotted time cap…
Finished 12:00-15:00 round of 50 DU/18 DL, then 1 round plus 16 DL

february 16, 2015

15 min row -- 3,300 meters, 202 cal, 2:15 overall pace.

Austin's Programming

A. Build to a heavy PC tng PJ in 6 sets 85/95/105/115/125/135
B1. wall walk x2 +1- 20 sec. hold at top; rest 1 min
B2. T2B clusters 3.2.3 x3 sets; rest 10 sec. btw cluster, rest 2 min btw sets
done b1 and b2 

+

3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 20″ sd
18 ball slams
18 wall balls 14# 10′ target
65 DU (focus on the breathing/rhythm)
rest 4 min between sets
-show decrease in time per set
set 1: 7:20 
set 2: 6:27 
set 3: life got in the way, had to leave the gym for the evening. I definitely had more to give though, I think I would have gotten a little under 6.

february 15, 2015

Austin's Programming

Row 500m @ 85%
rest 2 minutes
x 4 sets
2:05 before I actually calculated 85%/1:56/1:54/1:58

rest as needed

30 sec AD MAX effort
rest 2 minutes
x 3-4 sets
21 cal/21 cal/19 cal

rest as needed

Row 500m @ 85%
rest 2 min
x 4 sets
1:59/1:58/1:57/1:57

february 14, 2015

Austin's Programming

A. Back Squat clusters @20X1- 3.3.3 x 3 sets- speed out of bottom focus, speed over weight; rest 10 sec btw cluster; rest 3-4 min 125/145/165

+

5 min AMRAP @ 85-90%
15 kbs 35#
35 DU
15 cal AD
rest walk 2 min
x2
2+8/2+3 (DU only broke in very last set)

rest 5 min

5 min AMRAP @85-90%
row 250m
15 box jumps sd 20”
10 burpees
rest walk 2 min
x2
2+10m/2+30m

- Working consistent turnaround btw movements and steady smooth pacing

february 12, 2015

Austin's Programming

A. Crossover symmetry work done

+

Row 3k @ easy pace

-after each 1k get off and do 3 strict pull ups (control negative- slow)

2:10-2:11 500m pace for all 3. Pull ups were kinda hard, I haven't done strict ones in a while. 5 second descent.

+

Mobility work 90 min hot yoga + lax ball on scaps/traps.. Super tight there.

february 11, 2015

Austin's Programming

A. emom 10 min- squat snatch tng x3 reps @60% 1 rm 75# no misses. Accidentally did a little over 60%, about 65%. Making mistakes seemed to be the name of the game today.

B. snatch grip DL- 3, 3, 2, 1; rest 2-3 min- perfect set up and pulls Yeah, wrote this down wrong. Ended up doing: 3 at 115, 3 at 135, 3 at 155, 2 at 165. I'm a nerd. These felt good though.

+

For time

Row 30 cals ~800-900 cal per hr

30 hang PC 75-85# 105# 5/5/5/5/5/5 (felt like 105 was a good mod to hvy weight)

30 wall balls 14# 10′ target 10/10/10 (these were awful)

50 DU 10/10/15/15

20 wall balls 14# 10′ target 10/10

50 DU 47/3

10 wall balls 14# 10′ target 10

30 hang PC 75-85# 105# 5/5/5/5/5/5

Row 30 cals ~900-1000 cal per hr

- weight on HPC’s should be moderate to heavy, pick/adjust accordingly
time: 18:44

february 9, 2015

Austin's programming

A. Build to a moderately heavy PC in 10 min 155
B1. wall walk x1 + 20 sec. hold at top; rest 1 min
B2. T2B clusters  2.2.2 x3 sets; rest 10 sec btw cluster, rest 2 min btw sets
B1 and B2 done, no issues.

+

3 sets 80% 90% 100% effort:
AD 25 cal.
15 burpees
15 Ball Slams- moderate 20#
15 PC and jerk 85#
60 DU
Rest 4 min between sets
- show decrease in time per set
set 1 - 7:43 c&j 2/2/2/2 then singles because I think I was going too fast.
set 2 - 7:18 c&j 3/2/3/2/3/2
set 3 - 6:09 c&j 5/5/3/2
DU not unbroken, struggled here and there with them. Not super strong doing them fatigued. Broke 2 or 3 times each set. 

february 7, 2015

Workout of the Day

A.
Warm-up as if you are approaching an Open event and you MUST perform at your absolute peak. It is important to understand what your routine will be – how you will get your body and mind prepared to give your full effort.

B.

CrossFit Games Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

180 reps with :23 left to go. No MU attempt. ~27 more reps than last year.

february 4, 2015

Workout of the Day

A.

Deadlift All sets unbroken
*Set 1 – 10 reps @ 55% of 1-RM 140
*Set 2 – 10 reps @ 65% 165
*Set 3 – 6 reps @ 75% 190
*Set 4 – 8 reps @ 80% 205
*Set 5 – 6 reps @ 85% 215
*Set 6 – 4 reps @ 90% 230
Rest 2-3 minutes between sets.

B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups 87 reps, 3 OHS left. Finished burpees in 5:19, no excuse for the OHS.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Subbed for:

Wide-grip negatives 2x5, wide grip pull up and negative 1 x 5
HSPU negative 3 x 6, five second descent (2 sets to 2 ab mats, last set to 1 ab mat)
CGBP 3 x 5 85#, regular grip 3 x 5 85#

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 800 Meters
2 Legless Rope Climbs (15′)
20 Meter Handstand Walk
30 Walking Lunges with KBs (24/16 kg)
Rest 5-8 minutes

february 3, 2015

Workout of the Day

A. 

Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps 2 then fail, 1 then fail.
Double-Unders x 50 reps 50/50
Bar Muscle-Ups x 3-6 reps C2B

For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.

B. 

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

70/75/80/85/90/95/100/105/110/115(F), 115(F), 115

C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

5 or 6

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

C2.

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

8

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

C3.

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps

Just rowed.

D. No time

Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

february 2, 2015 (dad's birthday)

Workout of the Day
 
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+% 190

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
80/88/96/104/112/120/128/132/136/140/145/154 no misses, all within the 1 min time frame. That was probably the hardest part, getting the lift and the weight change done in the time limit. 

C.
For time:
5 Ground to Overhead (205/135 lbs) split
10 Ground to Overhead (185/125 lbs) power jerk
15 Ground to Overhead (155/105 lbs) power jerk
20 Ground to Overhead (115/75 lbs) snatch (in fives)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
13:54

D. ran out of time
For time:
Row 500 Meters
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
80 Double-Unders