Sunday, January 19, 2014
Friday, January 17, 2014
Friday 1.17.14
A. EMOTM for 8: 2x power snatch @75% = 130#
B. 5 sets every 2 minutes of 2x segmented snatch DL (build from 90% of snatch)
155-165-180-195-210
C. 3x7 good mornings @ 32X1 75#
6 rounds of 30 sec AD sprint ME <rest walk 4:00>
REST 6 minutes
AMRAP 8 min (ladder)
1x power clean
1x box jump
1x pull up
2/2/2, 3/3/3, 4/4/4
Finished round 8 + 9 PC, 9 BJ, 3 pull ups
B. 5 sets every 2 minutes of 2x segmented snatch DL (build from 90% of snatch)
155-165-180-195-210
C. 3x7 good mornings @ 32X1 75#
6 rounds of 30 sec AD sprint ME <rest walk 4:00>
REST 6 minutes
AMRAP 8 min (ladder)
1x power clean
1x box jump
1x pull up
2/2/2, 3/3/3, 4/4/4
Finished round 8 + 9 PC, 9 BJ, 3 pull ups
Thursday, January 16, 2014
Wednesday, January 15, 2014
Wednesday 1.15.14
Today I worked out with some coaches and owners of other CrossFit Affiliates from CrossFit OKC, Koda CrossFit, and CrossFit Real Effort...and we did 13.1
16 min AMRAP of
40x burpees to 6" target
30x snatches 75#
30x burpees to 6" target
30x snatches 135#
20x burpees to 6" target
30x snatches 165#
10x burpees
MR snatches 210#
COMPLETED 3 reps at 165#
16 min AMRAP of
40x burpees to 6" target
30x snatches 75#
30x burpees to 6" target
30x snatches 135#
20x burpees to 6" target
30x snatches 165#
10x burpees
MR snatches 210#
COMPLETED 3 reps at 165#
Tuesday, January 14, 2014
Tuesday 1.14.14
A. 2-2-1-1-1 front squat @20X1 <rest 2-3 mins>
225-245-255-265-270
B. 4x 1.1.1 clean <rest :15/rest 2 mins>
165-165-175-175
C1. 3x8 DB bench press @2121 (60#s)
C2. 3x 9/hand DB row @1112 (70#)
D. 15 sets of 5x UB pull ups (for time) 4:44
AMRAP 8 mins of
500m row
30x burpees
30x thrusters 95#
ME T2B w/ time remaining
COMPLETED = 23 reps
NOTES:
Cleans felt like they were a little better today. I went too light on DB row, will use 88s next time for sure. I did kipping pull ups and they went better than I expected. AMRAP was good, row felt strong, but after my first 10 thrusters I had lost it, and got, 7, then like 4-5, 4, and 3. I had about 1:30 left when I got to bar for T2B, and rattled off 10 to start, then just started doing smaller sets from there. Surprised the 95# thrusters took so much to of me! I will add videos of squats and cleans tomorrow.
Monday, January 13, 2014
Sunday, January 12, 2014
Sunday 1.12.14
A. 3-3-2-2-1-1 push press <rest 2-3 mins>
145-160-170-185-195-205(f)-200 (PR)
B. EMOTM for 10: 1x split jerk (build from 60%)
130-155-175-195-205-210-215-220-225(f)-220
C. EMOTM for 12: even=5x TnG clean & jerk 135# and odd=6x CTB pull ups
completed and CTB felt way better than expected
5 rounds for time
10x T2B
8x TnG deadlift 185#
6x box jump 24"
TIME 6:35
145-160-170-185-195-205(f)-200 (PR)
B. EMOTM for 10: 1x split jerk (build from 60%)
130-155-175-195-205-210-215-220-225(f)-220
C. EMOTM for 12: even=5x TnG clean & jerk 135# and odd=6x CTB pull ups
completed and CTB felt way better than expected
5 rounds for time
10x T2B
8x TnG deadlift 185#
6x box jump 24"
TIME 6:35
Saturday, January 11, 2014
Saturday 1.11.14
AM
40 rounds of 30 sec AD @90% / 30 sec slow spin
-every 10 rounds rest walk 5 minutes
held RPMs between 75-80 for all rounds
PM
10 rounds of 500m row <rest walk 3-4 minutes>
-increase pace every round
2:02.2 - 1:58.7 - 1:56.2 - 1:53.4 - 1:49.8
1:47.3 - 1:45.2 - 1:43.9 - 1:40.6 - 1:36.9
Notes:
AD wasn't as bad as I thought it was going to be, seems that I am getting a little better at that. Last 500m row surprised me some. Probably a little slow out of the gate on this, but I really wasn't sure how I was going to hold up through all the intervals, super stoked to have that time on last round. It about killed me but I survived.
40 rounds of 30 sec AD @90% / 30 sec slow spin
-every 10 rounds rest walk 5 minutes
held RPMs between 75-80 for all rounds
PM
10 rounds of 500m row <rest walk 3-4 minutes>
-increase pace every round
2:02.2 - 1:58.7 - 1:56.2 - 1:53.4 - 1:49.8
1:47.3 - 1:45.2 - 1:43.9 - 1:40.6 - 1:36.9
Notes:
AD wasn't as bad as I thought it was going to be, seems that I am getting a little better at that. Last 500m row surprised me some. Probably a little slow out of the gate on this, but I really wasn't sure how I was going to hold up through all the intervals, super stoked to have that time on last round. It about killed me but I survived.
Friday, January 10, 2014
Friday 1.10.14
PM
A. complex of: power clean/hang power clean/front squat/2x shoulder to OH
125 - 145 - 165 - 185 - 205 (failed on hang clean)
B. anniversary workout with Holly
For time:
50x singles
50x doubles
40x push ups
40x pull ups
30x alt. DB snatches 40#
30x OHS 75#
20x one arm DB shoulder to OH
20x K2E
10x burpees to plate
10m burpee broad jump
1000m row
TIME 15:17 (Holly 15:46)
Thursday, January 9, 2014
Thursday 1.9.14
AM
AD 30 min @ Z1 -every 5 mins complete 30x double unders
PM
A. 1.1.1x5 power snatch cluster (build from 75%) <rest :15 / rest 2 min>
125-130-135-140-145
B. 6 sets every 2 mins of 3x segmented snatch DL (build from 85% of snatch 1RM)
145-155-165-175-185-195
C1. 3x7 RDL @32X1 (135#) <rest :30>
C2. 3x50m FW (88#/hand) <rest 1:30>
6 rounds of 27 sec AD sprint ME <rest walk 3:53>
REST 6 mins
AMRAP 4 mins of
5x power clean 95#
5x burpee box jump overs (20")
COMPLETED: 5 rounds + 2 PC http://www.coachseye.com/zyNd
Notes:
After everything from today and after a short break from AD sprints I could barely clear the 20"box…that AMRAP was brutal and it shouldn't have been. I went back and watch video and even on cleans, my feet were barely coming of the ground. I was gassed early and my legs felt like so heavy.
AD 30 min @ Z1 -every 5 mins complete 30x double unders
PM
A. 1.1.1x5 power snatch cluster (build from 75%) <rest :15 / rest 2 min>
125-130-135-140-145
B. 6 sets every 2 mins of 3x segmented snatch DL (build from 85% of snatch 1RM)
145-155-165-175-185-195
C1. 3x7 RDL @32X1 (135#) <rest :30>
C2. 3x50m FW (88#/hand) <rest 1:30>
6 rounds of 27 sec AD sprint ME <rest walk 3:53>
REST 6 mins
AMRAP 4 mins of
5x power clean 95#
5x burpee box jump overs (20")
COMPLETED: 5 rounds + 2 PC http://www.coachseye.com/zyNd
Notes:
After everything from today and after a short break from AD sprints I could barely clear the 20"box…that AMRAP was brutal and it shouldn't have been. I went back and watch video and even on cleans, my feet were barely coming of the ground. I was gassed early and my legs felt like so heavy.
Wednesday, January 8, 2014
Wednesday 1.8.14
Off Day
7 rounds of 1 minute at each
AD
row
run
FLR
crawl
plyo (broad jump / bounding / monkey bar)
Tuesday, January 7, 2014
Tuesday 1.7.14
AM
10x 300m row @2k PR pace
1:01.0 - 1:02.6 - 1:02.8 - 1:02.6 - 1:02.5 - 1:01.9 - 1:03.3 - 1:01.6 - 1:01.7 - 1:01.7
PM
A. 2,2,2,2 front squat @21X1 225#
B. EMOTM for 10: hang clean + clean (build from 145#)
145 / 145 / 145 / 155 / 155 / 165 / 170 / 175 / 175 / 180
C1. 4x10 DB paused bench press @1212 <rest 30 sec> 55#
C2. 4x10 pendlay row @1112 <rest 2 mins> 115#
2 min max cal AD = 38
<rest 2 mins>
10x strict pull up
10x strict HSPU
5x wall walks
10x wtd. pull ups 25#
10x HSPU (kip)
5x wall walks
10x strict pull up
10x strict HSPU
<rest 2 mins>
2 min max cal AD = 37
TIME 10:46 (for pull up/hspu/wall walk portion)
NOTES:
Today felt good, in AM i felt like I held my intervals closer together and PM session went ok too. I just squatted yesterday, so my legs were a little worn out, but 225# tempo front squats felt ok. I am still bending early on the cleans when i get over 165#, but I felt like my HC felt better and faster. I tried to work on pulling back and speeding up my elbows, but still need work there for sure, especially on elbow speed. Holding that pendlay row for 1 second at the top really changes that movement, and I like it. I had to lighten the load, and realized today I had been doing the tempo wrong up until now on those! 1 second up, 1 second hold, 1 second down, 2 secs between reps. much different. On last piece, I'm sure 38 in snot an impressive cal number for 2 minutes, but I'm happy i stayed within 1 cal for last 2 mins, I consider that a victory. Strict pull ups felt good, and really so did HSPU. I broke HSPU into 6&4 for first set, 9&1 on kipping set (just lost balance on last one) and then 3-3-2-2 on last strict set. The damn wall walks are still eating my lunch, I just can't move quickly thorough those, and they gas me out for sure.
10x 300m row @2k PR pace
1:01.0 - 1:02.6 - 1:02.8 - 1:02.6 - 1:02.5 - 1:01.9 - 1:03.3 - 1:01.6 - 1:01.7 - 1:01.7
PM
A. 2,2,2,2 front squat @21X1 225#
B. EMOTM for 10: hang clean + clean (build from 145#)
145 / 145 / 145 / 155 / 155 / 165 / 170 / 175 / 175 / 180
C1. 4x10 DB paused bench press @1212 <rest 30 sec> 55#
C2. 4x10 pendlay row @1112 <rest 2 mins> 115#
2 min max cal AD = 38
<rest 2 mins>
10x strict pull up
10x strict HSPU
5x wall walks
10x wtd. pull ups 25#
10x HSPU (kip)
5x wall walks
10x strict pull up
10x strict HSPU
<rest 2 mins>
2 min max cal AD = 37
TIME 10:46 (for pull up/hspu/wall walk portion)
NOTES:
Today felt good, in AM i felt like I held my intervals closer together and PM session went ok too. I just squatted yesterday, so my legs were a little worn out, but 225# tempo front squats felt ok. I am still bending early on the cleans when i get over 165#, but I felt like my HC felt better and faster. I tried to work on pulling back and speeding up my elbows, but still need work there for sure, especially on elbow speed. Holding that pendlay row for 1 second at the top really changes that movement, and I like it. I had to lighten the load, and realized today I had been doing the tempo wrong up until now on those! 1 second up, 1 second hold, 1 second down, 2 secs between reps. much different. On last piece, I'm sure 38 in snot an impressive cal number for 2 minutes, but I'm happy i stayed within 1 cal for last 2 mins, I consider that a victory. Strict pull ups felt good, and really so did HSPU. I broke HSPU into 6&4 for first set, 9&1 on kipping set (just lost balance on last one) and then 3-3-2-2 on last strict set. The damn wall walks are still eating my lunch, I just can't move quickly thorough those, and they gas me out for sure.
Monday, January 6, 2014
Monday 1.6.14
AM
AD 60 min @Z1; every 5 mins complete 20 sec FLR and 3x supermans
PM
A. 5-5-5-5 back squat @20X1 (75%) 245# <rest 3 mins>
B. 3x2.2.2 thruster cluster 135# <rest 15 sec/rest 2min>
C1. 2-2-2-2-2 power snatch (build)
105/115/125/135/135
C2. 2-2-2-2-2 segmented snatch DL
135/145/155/165/175
3 rounds of
25 sec AD sprint <rest walk 3:45>
AMRAP 6 minutes of
5x TnG deadlift 135#
5x burpees
5x HR push ups
COMPLETED 8 rounds + 11 reps
NOTES:
back squats were challenging at 5 reps, but felt good. Thrusters felt easy…made me feel good for sure! power snatches felt good, I felt form was not perfect at 135 first attempt, so I kept weight there for final round and 2nd set felt better. I had to cut AD sprints short because of time, (i did 3 rounds instead of 6) but event those felt a lot better today. AMRAP was good, surprisingly slow on push ups after a few rounds.
AD 60 min @Z1; every 5 mins complete 20 sec FLR and 3x supermans
PM
A. 5-5-5-5 back squat @20X1 (75%) 245# <rest 3 mins>
B. 3x2.2.2 thruster cluster 135# <rest 15 sec/rest 2min>
C1. 2-2-2-2-2 power snatch (build)
105/115/125/135/135
C2. 2-2-2-2-2 segmented snatch DL
135/145/155/165/175
3 rounds of
25 sec AD sprint <rest walk 3:45>
AMRAP 6 minutes of
5x TnG deadlift 135#
5x burpees
5x HR push ups
COMPLETED 8 rounds + 11 reps
NOTES:
back squats were challenging at 5 reps, but felt good. Thrusters felt easy…made me feel good for sure! power snatches felt good, I felt form was not perfect at 135 first attempt, so I kept weight there for final round and 2nd set felt better. I had to cut AD sprints short because of time, (i did 3 rounds instead of 6) but event those felt a lot better today. AMRAP was good, surprisingly slow on push ups after a few rounds.
Sunday, January 5, 2014
Saturday, January 4, 2014
Saturday 1.4.14
A. EMOTM for 8: 2x push press (build)
135/140/145/150/155/160/165/170
B. 6x1.1.1 push jerk - BTN split jerk - split jerk (from blocks; build from 135#)
135/155/175/195/205/215
C1. 3x100m OH carry @135#
C2. 3x3 TGU each side 45# db
Complete 2 rounds of 7-6-5-4-3-2-1 unbroken strict pull ups <rest 3 mins>
8 RFT @80%
30x UB double unders
7x T2B
5x box jumps (cycle)
200m row
TIME 17:15
NOTES:
First round of double unders was a mess, missed UB at 10, then at 25. Got it on 3rd attempt, and then rest of the rounds went fine. On the OH carry, first 2 rounds dropped bar at 50m, and on last set dropped at 25m each time. On last jerk cluster, I missed the first jerk, re-set, and got it the 2nd time but split jerk it instead of power jerk. Split position is starting to feel better and more natural for me.
135/140/145/150/155/160/165/170
B. 6x1.1.1 push jerk - BTN split jerk - split jerk (from blocks; build from 135#)
135/155/175/195/205/215
C1. 3x100m OH carry @135#
C2. 3x3 TGU each side 45# db
Complete 2 rounds of 7-6-5-4-3-2-1 unbroken strict pull ups <rest 3 mins>
8 RFT @80%
30x UB double unders
7x T2B
5x box jumps (cycle)
200m row
TIME 17:15
NOTES:
First round of double unders was a mess, missed UB at 10, then at 25. Got it on 3rd attempt, and then rest of the rounds went fine. On the OH carry, first 2 rounds dropped bar at 50m, and on last set dropped at 25m each time. On last jerk cluster, I missed the first jerk, re-set, and got it the 2nd time but split jerk it instead of power jerk. Split position is starting to feel better and more natural for me.
Friday, January 3, 2014
Friday 1.3.14
4x row 500m @90% <rest walk 3 mins>
1:46.8 / 1:44.6 / 1:46.1 / 1:44.5
REST 5 mins
4x row 500m @90% <rest walk 3 mins>
1:45.0 / 1:44.8 / 1:46.3 / 1:48.0
REST 5 mins
4x row 500m @90% <rest walk 3 mins>
1:48.0 / 1:47.7 / 1:44.4 / 1:44.4
Notes: After going back and looking at my times, I wasn't as consistent as I think I needed to be…frustrating.
1:46.8 / 1:44.6 / 1:46.1 / 1:44.5
REST 5 mins
4x row 500m @90% <rest walk 3 mins>
1:45.0 / 1:44.8 / 1:46.3 / 1:48.0
REST 5 mins
4x row 500m @90% <rest walk 3 mins>
1:48.0 / 1:47.7 / 1:44.4 / 1:44.4
Notes: After going back and looking at my times, I wasn't as consistent as I think I needed to be…frustrating.
Thursday, January 2, 2014
Thursday 1.2.14
AM
AirDyne 60 min @Z1 (every 5 mins 20 sec FLR + 3x back ext.)
PM
A. 5 sets <every 2 mins> 2x segmented clean deadlift (build from 80% 1RM clean)
175/195/215/235/255
B. EMOTM for 10: 1x power snatch + 1x hang power snatch (from blocks; mid thigh)
all 10 rounds @ 115, focusing on speed and mechanics
C1. 3x8 GH raise <rest 30 secs> (assisted with arms)
C2. 3x10 pendlay row @1112 <rest 30 secs> 135#
C3. 3x100m 1 arm WW (40# db) & 1 arm FW (70# kb) switch arms at 50m each round <rest 2 mins>
Wednesday, January 1, 2014
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