june 1, 2017

Catalyst Daily

Power snatch + snatch @ 70% - 1+1 - x5 70% was 95, did 75
Power clean + power jerk @ 70% - 1+1 - x5 70% was 130, did 105

Both felt okay, just relearning the movements. Watch mobility in left arm--everything seemed to be leaning that way a little. Get back into core strength warm ups beforehand AND after. 

april 15, 2016

Day 4

Power clean, every 2 minutes
4x3 at 70%
4x2 at 75%
2x5 at 60%

Power jerk, lightish, no misses, finish full leg drive, split jerk footwork x3 after each set
10x3 - 5 at 50, 5 at 55

Back squat, on the minute
10x2 at 63 (60%)

20-30 min air assault

april 7, 2016

Day 4

Power clean, every 2 minutes for 16 minutes (8 sets)
4x3 at 70% 55
4x3 at 75% 59

Power jerk, every 2 minutes for 20 minutes (10 sets) 3 split jerk footwork after each set
5x3 at 50
5x3 at 55

Back squat, every minute for 10 minutes (10 sets)
10x2 at 60 (between 35% and 60%)

Supposed to do 20-30 minutes of continuous work, but I will wait and do it later (~130 HR)
8 ski jumps, 5 db row/side, 8 inchworms

november 11, 2015 - veteran's day

3 Wise Men

"Jeremy" 4 min AMRAP
5 hang squat snatch 125
10 burpee over bar
2 - Told myself if I got 125 hang snatch in the warm up I would try the WOD at Rx+. I got it, which was a PR hang snatch, and then proceeded to get it only twice more in the WOD. Fatigue just ate at me after a few reps. Still happy with the PR though!

"Ben" 4 min AMRAP
10 power cleans 125
20 pull ups
1+19 - power clean singles, pull ups 5's in the first round, then 3, 3, 3

"Beau" 4 min AMRAP
15 box jump overs 20"
30 wall balls 14# to 9'
1+31

october 14, 2015

A. Snatch DL + hang snatch high pull + snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, a couple things coming together on this. Not perfect, but better.

B. 12 min emom-
odd: tng PC x5- moderate, build per set 75, 95, 105, 115, 125, 130
even: burpee pull ups x6
this was a little bastard--far harder than I anticipated!

+

3 sets @ 95%
12 cal AD
10 front rack walking lunges- 95#
8  burpee over bar
rest 5 min
whew, legs! 1:36, 1:35, 1:39

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 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

january 3, 2015

Took a mini break from Invictus to ensure I'm fresh for this upcoming Prep Cycle.

12 deadlift 115/75, wall balls, sit ups

10 deadlift 115/75, wall balls, sit ups

8 deadlift 115/75, wall balls, sit ups

6 deadlift 115/75, wall balls, sit ups

4 deadlift 115/75, wall balls, sit ups

2 deadlift 115/75, wall balls, sit ups

2 power cleans 115/75, wall balls, sit ups

4 power cleans 115/75, wall balls, sit ups

6 power cleans 115/75, wall balls, sit ups

8 power cleans 115/75, wall balls, sit ups

10 power cleans 115/75, wall balls, sit ups

12 power cleans 115/75, wall balls, sit ups

All unbroken, fastest time in the class. 11 something.

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 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