july 30, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row

july 6, 2015

A. Work to a heavy single PC&J in no more than 7 sets 85/115/135/145/155 no pain here, but the shoulders were definitely not 100%

B. 8 min emom
odd- 3 ub c2b got this; they were a little flaily, but now that I know I can do them I can start cleaning it up
even- 1 rc

+

4 min AMRAP @ 80%
200m row
100 DU 45/50/75/95/100
AMRAP burpee box jump 16

rest 8 min

4 min AMRAP @ 90%
200m row
100 DU my first ever unbroken 100 DU!!!
AMRAP burpee box jump 22

june 29, 2015

Granite Games Qualifier WOD 15.2

0:00 - 6:00 establish a 1rm snatch 115
6:00 - 14:00 AMRAP 30 DU, 15 chest to bar, 30 DU, 15 toes to bar 2+13 (214)
14:00-20:00 establish a 1rm snatch 120


----


Class WOD

7 x 2 back squat progressive 125/145/155/165/175/185/195 no belt, no lifters, no knee sleeves. 

3 rounds for time:
30 DU
10 FS 65#
20 sit ups
4:18

march 9, 2015

Open 15.2 again

Every 3 minutes for as long as possible...

0:00 - 3:002 rounds of10 overhead squats 95/6510 chest to bar pull ups
3:00 - 6:002 rounds of12 overhead squats 95/6512 chest to bar pull ups
Continue adding 2 reps per movement every 3 minute period.


Quit at pull up 6 of 10 in the second round. Core was so tired I was having to strict pull myself the last little bit to the bar and I didn't want to put myself through the round of 12's when I knew I wouldn't be able to sustain the pronated grip any longer like I'd planned.

march 7, 2015

Open 15.2

Every 3 minutes for as long as possible...

0:00 - 3:00
2 rounds of
10 overhead squats 95/65
10 chest to bar pull ups

3:00 - 6:00
2 rounds of
12 overhead squats 95/65
12 chest to bar pull ups

Continue adding 2 reps per movement every 3 minute period.

85 (0:00-3:00 done, 12 OHS, 12 c2b, 12 OHS, 9 c2b)
Last year's score: 35

Squat snatch into unbroken OHS, narrow grip. Chest to bar singles, failed on the chest to bar pronated grip in the 3-6 min range so I had to start doing them supinated which always tires me out cause I end up strict pulling myself up the last little bit. Hardly let my hands leave the bar, and only really let them drop when I was really tiring out. Forearms felt super tired. 

january 30, 2015

Workout of the Day

A.
Every minute, on the minute, for as many minutes as possible…
Front Squat + Jerk
Started at 125 because I was unsure how far I would get.
125 good
135 good
145 good
*Minute 1 – 245/155 lbs good
*Minute 2 – 255/165 lbs good, PR
*Minute 3 – 265/175 lbs awesome, PR!!
*Minute 4 – 275/185 lbs no attempt, ran out of time.
*Minute 5 – 285/195 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
For time:
25 Shoulder to Overhead (115/75) 13/7/5
5 Muscle-Ups subbed these for c2b because the ring thing wasn't up.
20 Shoulder to Overhead 10/10
4 Muscle-Ups
15 Shoulder to Overhead 8/7
3 Muscle-Ups
10 Shoulder to Overhead 10
2 Muscle-Ups
5 Shoulder to Overhead 5
1 Muscle-Up

11 or 12 something? 

*Ran out of time for the rest*

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%

Remember that these percentages should be based off of your 1-RM back squat from December 8.

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

This is a classic CrossFit triplet. It’s not something we practice often, but it’s good to touch once in a while to see if you remember how to move your body quickly, and to the movement standards! Don’t cut the range of motion just to improve your score, but rather practice this as if you were being judged on quality of movement as well as number of reps achieved.

january 26, 2015

Workout of the Day 

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95% 180

B.
 Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%  155

C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Goal loading per set (by %):
*Set 1 – 70-75%  110
*Set 2 – 75-80%  120
*Set 3 – 80-85%  125
*Set 4 – 85+%  135

D.
Three sets for times of:
10 Hang Squat Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups Mod to 5 pull ups (ripped hand)
20 Box Jump-Overs (24″/20″)
Rest 2 minutes Didn't see this, did all straight through. Moved the pull ups to in front of the hang cleans. 15:01

Optional Additional Session 
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Six sets of: Run 200 Meters @ 75-80% Run 400 Meters @ 85-90% Walk 200 Meters

january 10, 2015 (invictus open cycle)

No go on the workout today, I'm going to need to take a rest day, I've got some shoulder/back issues I'm trying not to aggravate. Trying to work smart so that I don't injure myself before the Open. I'm also going to have to take it light next week because of my meet on Saturday. 

Workout of the Day

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders


Optional Additional Session

Perform only if you have time for a second session 3-4 hours after you complete the first session.

Five sets, not for time, of:
Chinese Rows x 5 reps
L-Sit Press to Handstand x 1-2 reps
2 Minutes of Ankle Mobility Drill of your choice (60 seconds on each)
Strict Pronated Chest-to-Bar Pull-Up x 2-3 reps @ 2113
(pin your chest to the bar and hold with chest in contact for 3 seconds)
Freestanding Handstand Hold x 45 seconds (accumulated is fine)

january 9, 2015 (invictus open cycle)

Workout of the Day

A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs (finished here, failed the 130 attempt--that's my PR)
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

3:08, 2:58 -- Did 13/12 on both sets, I'm not 100% sure of the time difference, I think my row may have been a tiny bit faster on the second set and perhaps a shorter rest time between sets?

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 143
*Set 2 – 4 reps @ 75% 165
*Set 3 – 2 reps @ 85% 187
*Set 4 – 2 reps @ 90% 198
*Set 5 – 3-5 reps @ 85% 187 for 5

All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Substituted chest to bar with a pronated grip. Did singles; I need to start working on pushing away at the top, then hopefully I can start linking these. The most important part is keeping a really tight kip. 12:00, thrusters broken up into: 7/7/7 - 6/6/6 - 8/7 - 6/6 no problems there.

january 5, 2015 (invictus open cycle)

Workout of the Day

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% 155#
Strict Handstand Push-Ups x 6 reps Sub with 2-mat kipping HSPU

This sucked a lot more than I anticipated. Arms/shoulders burned like hell from the HSPU and I didn't think that would affect my front squat but man was I wrong. Shoulder weakness evident in my HSPU reps per set: 6/6/5/3/3/2/3/1 

*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

125#, focused mostly on pulling straight up on the first 2 positions. Just like in the snatch I tend to arc the bar away from my body. Full cleans.

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean 105#
Rest 90 seconds

Note the weight used and the reps achieved.

8/11/12/11 -- This was interesting. I was going to try different set amounts, but 30 seconds flew by a lot quicker than I thought. Ended up doing sets of 3 in the first set, but then just went unbroken in the last 3 sets. The quickest way to cycle through reps is to bypass my legs on the way down, but this makes me breathe heavy and tires me out quickly. I'm only able to do it for about 7 reps, but it might be worth it.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week. 

Easily the most disheartening part of my day. I got exactly the same score as I did last year: 10 OHS, 10 chest to bar, 10 OHS, and 5 chest to bar. I know that it was at the end of a lot of work, but that's no excuse for such a shitty score after a year of work. I'm honestly devastated by this. This year's Open will be eye-opening as to what I've neglected over the past year. 

Optional Additional Session - I'm going to try to come back in tonight to do this. Edit: Not done
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 400 Meters @ 70-75%
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters

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 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 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 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

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 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 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 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