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

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

june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

june 11, 2015

A. Split Jerk- Build to a tough single 165 B. Take 70% A. and perform 3 sets of 3; fast and snappy; form driven 115 C. emom 8 min- squat clean- 95# x3 TnG Done + 10 min @ 80% Row 300m 10 wall balls- 14#-10’ 30 DU 3+9
rest 5 min 10 min @ 80% 5 pull ups unbroken 10 DB strict press- 25#, first set 10 straight, second set 10 slower, third set 7/3, fourth set 3/3/2/2, last set 3/3 10 box jumps- sd 20”
4+11

may 4, 2015

A. SJ from blocks- Build to tough single in 12 min 185 kind of ugly, 10# pr. 

B. 10 min- shoulder stretch/shoulder cool down done

+

30 sec AD- 85% aero
30 sec AD easy
x 10 done

april 23, 2015

A. Front squat split jerk + split jerk; 2.1 x 3 sets; rest 2-3 min- stay below 70%, explode 85, 105, 120 (70% was 122)

B1. KB FR lunges in place; 14 total x 3; rest 45 sec 26# kb

B2. Rope climb- 1 reps x 3 sets; rest 45 sec done

+

20 min easy row didn't have time for this

january 12, 2015

Preparing for the meet this weekend, keeping it light.

12 minute EMOM
Min 1- Split jerk complex 65# (split jerk+behind the neck split jerk+pause in dip split jerk+feet half to full jump)
Min 2- 40 seconds of rowing, approximately 8-9 calories

7 min AMRAP
10 wall balls
25 DU
8, not a good double under day but kept it to basically no rest between the two movements and only broke a few times. 

january 2, 2015 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Workout of the Day

A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds

Note scores for each of the five sets.
I worked on kipping HSPU. Did 1 set of ME HSPU in 5 min. Got 16 to 2 ab mats, about 3 every 45 seconds or so. I'll continue to work on this and record my progress. 

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch 75#, focusing on form.

So I misread this and ended up doing an EMOM for 15 minutes until I realized my mistake, so I stopped there because I was already over 10 sets. The high hang snatch helped me keep the bar close, and I struggled a little with the snatch with no foot movement--mostly because I was trying to keep it in close and focus on my feet and meh. It went ok overall, not a terrible snatch day. All squat snatches. 

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% 120# This was a-okay until about set 8. Then all of a sudden I fatigued pretty bad. I got my double bounce back on my dip though, and after that it was a LOT easier. I was doing too slow of a dip because I got used to all those pause dips. 

Work on perfect footwork and mechanics.

D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs) 85#
20/15 Strict Handstand Push-Ups 10 seated DB press 30#, 5 kipping HSPU to two ab mats. 

43:37, This was a little rough. I did all the snatches light, but still had to do them in singles. My muscle endurance for the snatch just sucks right now. The DB presses were difficult but not impossible, and the kipping HSPU were ok, I just kept failing on that last one. I might need to up the weight on the DB press next week. 

november 5, 2014 (whole30)

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
Started with 125 for 2 sets, then finished the last 6 sets with 130. Felt great. Took video, I noticed my warm up jerks were WAY faster than my jerks with the heavier weight. Now that I have much less pain, I should be able to work at being faster even under a heavier weight load.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 175
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230
All unbroken

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75% 190

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups 4/2/2/2/3/2/2/3 strict pull ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) tough, but did them all
Minute 3 – 10 Burpees + 20 Double-Unders this was HORRIBLE, I had to do the burpees fast and move right to DU in order to make it under time cap. Broke in first set of DU but that's it. Used my thumbs to keep the rope handle more stable and it actually worked like a dream! Amazed I finished this at all considering I hit 191-193 HR each time.

november 3, 2014 (whole30)

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 143 (145)
*Set 2 – 4 reps @ 75% 165 (165)
*Set 3 – 2 reps @ 80% 176 (175)
*Set 4 – 2 reps @ 85% 187 (190)
*Set 5 – 1 rep @ 90% 198 (200)
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80% 176, got 7 reps, last 2 had kind of crummy form.
(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 70% of your 1-RM 154 (155 x 7)

B.
Three sets of:
Tall Jerk x 3 reps Empty bar, I think that's all you're supposed to do it with.

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% 104-120 (110)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)
10:17 (pull ups were in 3/2, thrusters were 10s then 5s then 8/7)

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 Sandbag
Rest as needed
Bat Wings x 5 reps @ 1515 20#
(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 second hold at top)
Rest as needed

october 29, 2014

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% 93 (90)
*Sets 3-4 – 2 reps @ 70% 108 (105)
*Sets 5-6 – 2 reps @ 80% 124 (120)
*Sets 7-8 – 1 rep @ 90-95% 139-147 (145)
*Sets 9-10 – 1 rep @ 101-105% 156-162 (160***PR!! super happy about this. No pain!)

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 127 (125)
*Set 2 – 6 reps @ 60% 153 (150)
*Set 3 – 4 reps @ 70% 178 (175)
*Set 4 – 2 reps @ 80% 204 (205)
*Set 5 – 2 reps @ 85% 216 (220)

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
1:59.6 9 seated DB 26# both arms + 90 sec accum. HS hold, 1:59.2 21 seated DB + 3:10 accum. HS hold, ran out of time for the rest

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW) 

october 8, 2014

A.
Three sets of:
Jerk Balance x 3 reps (75, 95, 110)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (108)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 178
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 85% 217
(All unbroken)

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70% 178
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

The blog recommended that if you're bad at handstand push ups to substitute the 400 and 200s with 200 and 100s. I did all at 2 ab mats and broke once in each set. Finished in 9:58.

october 1, 2014

AM: 4 mile run, 39:46

PM: Invictus Competition

A.
Three sets of:
Jerk Balance x 3 reps (65, 85, 105)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (65%: 100)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (125)
*Set 2 – 6 reps @ 60% (150)
*Set 3 – 4 reps @ 70% (supposed to be 178, but I accidentally did 183)
*Set 4 – 2 reps @ 80% (205)
All unbroken.

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (165)
Reset the barbell every time on the floor…do
not perform these touch and go.

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

24:23; did the pushups with toes on a box, ring dips 4 no band, finished the set of 21 with 1 red band, then did the rest with 2 red. Those were my weakest by far.  Overall happy with the strict, that will be a good way to strengthen myself. Need to add tricep work.