november 29, 2015

A. Jerk; Build to a heavy single in 10 minutes 175, split (did you mean this as a push jerk? because oops, I can redo it.)

B1. Good Morning; 10 reps x3; rest 90 sec 55#
B2. gh sit ups; 15-15-15; rest 90 sec so I just did 30 good sit ups with an ab mat each set because I already had a headache and GHD sit ups wouldn't have helped matters.

C. HSPU negatives with def; complete about 6 perfect ~8 sec negatives at a comfortable depth 25# plates with ab mat, 6 sec each time, little bit better than last week.

+

500m Row TT 1:41.1



*Bonus Session*
Row 500m @ 2:08 pace
rest 3:00
x8

rest 10 min

Row 500m @ 2:08 pace
rest 3:00
x8
some sets were more like 2:09

november 1, 2015

AM
500m row at 2:08 pace
Rest 3:00
x5 max HR 163, avg HR 133

rest 5 min

500m row at 2:08 pace
Rest 3:00
x5 max HR 164, avg HR 128

Swim

PM 
A. strict press cluster @31x1; 1.1.1.1.1.1. x3; rest 10 sec btw clusters; rest 2-3 min- easiest to be done of blocks 85, 83, 83 - no fails

B. Front Squat @32x1; 10-12-14; rest 2-3 min- speed out of bottom 115, last set had to rerack at 10. Picked it back up 20 sec later to finish last 4.

C. 8 min emom-
odd: HSPU negatives for 30 sec 3 negatives each time, first two rounds to ab mat+skull mat, last 2 rounds to ab mat.
even: burpees x6-8 afap 8s
*should make the negatives harder, try to focus on breathing

+

3 RFT
15 ring rows- feet elevated, tough used small red box this time, rxed more to chest
15 push press- 95# sets of 5
15 ghd sit ups
21:21 (rd1- 6:04, rd2- 7:50, rd3- 7:27)

200 DU 3:34, whew arms were dead

october 25, 2015

A. strict press cluster @31x1; 3.3 x3; rest 2-3 min
80# no misses
80# miss on last rep. made after 10 sec break
75# no misses 

B. Front squat @22x1; 8-8-8; rest 2 min- speed out of bottom focus 110#

C1. HSPU negatives; 45-60 sec practice x3; rest 60 sec
Set 1 and 2, ab mat+skull mat
Set 3, ab mat
Much better this week, starting to control descent with mostly back instead of traps/arms

C2. Bottoms up single arm KB walk- perfect form; 30 sec per arm x3; rest 2 min
Better each round, shaky to start- 18# kb

+

15-12-9
Dbl KB Thruster- tough
Ring rows- feet elevated, tough
Haha, I misread this. Did 21-15-9. Oops! 13:34, 35# kb, same ring row config as last time. if I'm being honest, I didn't rx all of those ring rows. maybe find a shorter box for next time? they're good, I'm just not super strong there yet.

200 DU 3:08

october 18, 2015

Timed 400m freestyle swim this morning (50m pool length) - 10:15

A. Strict press cluster @31x1; 2.2.2 x3; rest 2-3 min 75# tough weight- no misses

B. Front squat cluster @22x1; 3.3.3 x3; rest 2-3 min- speed focus 105#

C. 8 min emom-
odd: HSPU negatives- practice
even: 20 sec HS nose and toes against wall
tougher than I anticipated, definitely a little rusty

+

FT:
30 ring rows- feet elevated, tough
feet on 16" box, rings 30.5" off ground- 5:56

200 DU 3:49- having issues here lately, gonna get back into doing these more often. I'd like that number to be closer to 3:15-3:30

august 26, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h


+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.

A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157

B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10

+

5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes

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 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