july 9, 2015

A. Split jerk 5 x 2 hold 3 sec in split; rest 3 min. 95, 115 x 4 sets

B1. CGBP 4 x 5, rest 90 sec (85)
B2. Pendlay row 4 x 6-8 @ 31x2, rest 2 min (85 x 8)

+

Row 500m at 1:55, rest 3 min
x 6
1:56.4 had the dumb pace boat up instead of the screen that shows pace.
1:55.0
1:54.8
1:55.6
1:55.6

may 23, 2015

Everything felt shitty going into today. Did some extra cardio/squats with the team and it affected me more than I anticipated I guess.

A. FS- build to a 1RM 195, 5# below PR. Attempted 205 twice.

B. CGBP x1- emom 8 min- build to a 1RM within emom 115, 5-10# below PR.. I can't ever remember what my old PR is. 65/75/85/95/105/115/125-F/120-F

C. Powell Raises @30x0- 10% of max CGBP- amrap each arm 10#

+

18 min amrap

15 Box Jumps- Step Down 20”

12 S2OH- 75#

9 T2B

*must step down for box jumps
6+2

april 18, 2015

A. Build to an 8rm/leg RFESS @ 30X1 with DB 20# both legs

B1. CGBP; 6-8 reps x 3 sets; rest 45 sec 75#, all 8's
B2. TGU- kneeling to stand only; 6/leg x 3 sets; rest 45 sec 35# both arms
B3. Pendlay rows @ 20X2; 6-8 reps x 3 sets; rest 45 sec 65#, all 8's

C1. DB ext. rotations @2020; 8-10 reps x 3; rest 30 sec 8# for 10, 10# for 10, 10# for 10 both sides
C2. BB shrugs with 3 sec pause on top; 8-10 reps x 3 sets; rest 30 sec 95#, all 10's

D. Accumulate 3 min FLR- on hands, arms ext. 1 min/1 min/1 min

+

10 min easy AD done

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

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 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

august 23, 2014

AM (8 am)
A. Build to 1RM snatch 120, power snatch. I've hit this before, this time was a little prettier, but not much. Tried 125, failed, terminated set. I just have further to travel before I can hit that, and I'm ok with that.
B. Build to 1RM close grip bench press 125. Attempted 130, couldn't get it more than 2 inches off my chest, terminated. 
+
OPT-wide tester
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
5:04, broke once in the 50's and once in the 30's. Everything else was good, burpees were tolerable, had good breathing there and didn't have to take a customary 4 breaths before each set of DU. Overall, I'm happy with this.

PM 
Run 10 min, record distance Took Puppy, probably a bad idea, had to stop for his potty breaks 3 times. Either way, that was slower than I'd like, but it's a place to start from. 0.92 miles in 10 minutes. Faster on the way back in than out by a minute. Heart rate 105 immediately after, 94 ten minutes post-exercise.