10-28-13

10-28-13

A.  Squat Snatch; Build to a Tough Single - Then Drop to 83% & Hit 8 singles;

Rest 2 min Between All Attempts

Warm Up to 135lbs;   2 @ 145lbs;  2 @ 155lbs;  2 @ 165lbs;  2 @ 275lbs;  185lbs;  195lbs;  205lbs;  

215lbs;  8 x 1 @ 180lbs - These felt pretty good today.  All weights up to 205 felt light and fast, for some reason 215 felt much heavier.  All 8 reps at 180 felt great.  

B.  Back Squat; 6,4,2,6,4,2;  Rest 3 min

^ @ 225lbs;  6 @ 265lbs;  6 @ 295lbs;  4 @ 315lbs;  2 @ 335lbs;  6 @ 295lbs;  4 @ 315lbs;  

2 @ 335lbs - These were pretty tough but they felt good.  I can tell a big improvement in knee and hip mechanics.  

+

For Time

30 Thrusters @ 95lbs

15 MUs

60 Thrusters @ 45lbs

30 C2B Pull-Ups

90 Air Squats

45 T2B

13:50 - This was fun but tough.  I broke up the first set of thrusters and MUs  with the intention that I wouldn't burn out my shoulders.  Looking back I should have just gone for it, I broke them 20/10 and 4/4/4/3.  Everything else I just went for.  

10-29-13

30 sec Airdyne @ 85%

30 sec Airdyne @ 50%

x 25

277 Avg Watt;  495 Cal - This felt good today, did it first thing this morning before the 8 o'clock class.  I was focused on keeping the watts higher on the 50% effort segments.  This brought down my 85% effort slightly but it all evened out in the end.  I was keeping between 390 and 430 watt on the 85%.  


10-30-13

OC Throwdown Qualifier #3

4 min AMRAP
8 Thruster @ 115lbs
8 T2B
5 +14;  94 reps - I did everything unbroken, the last 90 sec stated to hurt a bit.  Quads, hip flexors, and shoulders were lit up.  It was pretty fun though.   

10-25-13

10-25-13

A.  Squat Snatch; Build to a Max
warm up to 135lbs;  2 @ 155lbs;  3 @ 165lbs;  3 @ 175lbs;  2 @ 185lbs;  195lbs;  205lbs;
215lbs - I failed 4 times at 215lbs, I was close each time but I was starting to get frustrated so once I hit it once I called it.  I don't know what was going on today, the lighter weights felt great.  I got 9 hours of sleep last night and ate a ton yesterday.  

B.  Squat Clean X 1/ Push Jerk X 3/ Split Jerk X1; Rest 2 min X 6 Complexes
2 @ 185lbs;  195lbs;  205lbs;  215lbs;  225lbs;  230lbs;  235lbs - These weren't feeling great, by the time I got to the split jerk my breathing was heavy.  I wasn't feeling 100% on today so I didn't push the weight.  

C.  Push Press Clusters 3.3.3 X 5; Rest 30 sec/ 3min
185lbs;  195lbs;  205lbs;  2 sets at 195lbs - My shoulders were just getting shot on the last set of 3 at 205 so I dropped back down fo rthe last 2 sets.

+
8-7-6-5-4-3-2-1
Dead Lift @ 315lbs
Box Jumps @ 30''
Back Squat @ 225lbs
12:08 - I did all DL and BS unbroken, BJ were step downs.  Controlling my breathing was the biggest issue.  BS were actually the toughest part - holding my breath and keeping a tight core with heavy breathing and high heart rate was tough.  I ended up taking a few breaths between most reps.  My lower back was getting pretty tight at the end.  

10-26-13

A.  Power Clean Clusters 1.1.1.1.1 x3; Rest 15 sec / Rest 2 min
185lbs;  205lbs;  215lbs;  225lbs;  230lbs;  235lbs - Theses felt good, the 4th and 5th rep of each of the last 2 clusters got pretty tough they were pretty ugly.  

B1.  Push Jerk 3 x 3; Rest 10 sec
225lbs; 230lbs; 230lbs - These felt good I don't think that my shoulders could have gone much heavier.  

B2.  Bench Press 3 x 3; Rest 20 sec
225lbs;  235lbs; 235lbs - These felt tough today the 3rd rep for both sets of 235 were a struggle

B3.  HSPU; 15 for Time x 3; Rest 30 sec
0:20;  0:23;  0:24 - Shoulders were feeling it on these, I had to pause on my head briefly on the last two sets.  

B4.  Burpee 10 AFAP x 3; Rest 3:30
0:19;  0:20;  0:20 - These felt good

+
7 min AMRAP
30 DUs
6 C2B Pull-Ups
7 - My shoulders were feeling it here.  The first 3 sets of DUs were unbroken then the rest I broke at 15 or so.  The last set was 10/10/10.  All C2B were unbroken.  

10-21-13

10-21-13

A.  Squat Snatch; Build to a Tough Single - Drop to 80% & Hit 8 Singles; Rest 2 min 
Warm up to 135lbs;  2 @ 145lbs; 2 @ 155lbs;  2 @ 165lbs;  2 @ 175lbs;  185lbs;  195lbs;
205lbs;  215lbs - 8 x 1 @ 175lbs - These felt great I had a lot of fun with this one.  No failed reps, I'm glad to get back to hitting quality reps at a percentage..

B.  Back Squat; 10,8,6,4,2; Rest 3 min
10 @ 245lbs; 8 @ 265lbs; 6 @ 285lbs; 4 @ 305lbs;  2 @ 32olbs - These felt good. I started out a bit conservative, my hamstrings and lower back were a bit sore this morning but loosened up well once I started to squat.  

+
6-5-4-3-2-1-2-3-4-5-6
Thrusters @ 135lbs
Muscle Ups
11:19 - My shoulders were getting pretty smoked twards the end of this.  I might have been able to shave a few sec off my time if I took shorter rests between the first sets of 6,5, &4.  This was a fun workout all thrusters were unbroken and I only fbroke on the last 3 sets of MUs - 3/1, 3/2, 2/2/2.  

10-22-13

Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
X 20
274 Avg Watt; 390 Cal - This felt great today.  I warmed up with 10min @ Z1 stretched a bit more then did it.  I kept the 85% above 430W the output at 50% got slower as the time went on.   

10-23-13

OC Throwdown Qualifier #2
8 min AMRAP

20 OHS @ 95lbs
20 Pull-Ups
20 OHS @ 135lbs
20 C2B Pull-Ups
20 OHS @ 165lbs
20 Muscle Ups
Max OHS @ 185lbs
101 - This was  a pretty fun workout,  My shoulders were definitely the limiter, I know that was the point.  All the pull-ups felt great but as soon as I got 165 over head my shoulders started to burn.  I was feeling pretty wobbly on that set of OHS, my shoulders typically don't feel like that on them.  I broke them 7/4/5/4.  I got done with 35 sec left and failed my first MU, then got the only one with 2 sec left.  I was hoping to do a bit better but it is what it is.   

10-18-13

10-18-13

A.  Power Clean; Build to a Max
Warm up to 185;  5 @ 205lbs;  3 @ 215lbs;  3 @ 225lbs;  2 @ 235lbs;  1 @ 245lbs;  1 @ 255lbs;
1 @ 260lbs;  3 x (F) @ 265lbs - 260 is a 5lb PR, so I'm stoked.  265 was close I know that it will come soon.  

B.  AMRAP Power Clean in 8 min @ 90% of A
   ( 90% of 260 = 234; Used 235lbs)
26 - with one failed on the 7th rep.  I am happy with this.  Its an improvement from when I was out in AZ.  They weren't all pretty but I got them up. 

10-19-13

AM
OC Throwdown Qualifier Workout #1
14 Min Amrap
10 Bar Burpee HR
15 DeadLift HR @ 165lbs
20 Wall Ball 20lbs
251;  5 + 26 - I was shooting to get 6+ rounds but I'm okay with it.  The HR DL really got my lower back tight, but I was able to keep moving through it.  

PM
Run 3000m for Time
11:57.7  - Not the time that I wanted.  I feel as light as I did on the original test, my legs just felt kinda heavy after the WB and DL earlier today.  It was pretty windy on the track as well but I don't think that really made a difference.  

10-14-13

10-14-13

A.  Power Snatch;  Build to a Max
Warm up to 135lbs;  4 @ 155lbs;  3 @ 165lbs;  3 @ 175lbs;  2 @ 185lbs;  1 @ 195lbs; 1 @ 205lbs - I caught 205 at pretty close to parallel, so I called it there.  These felt good this morning I had a good time  here.  Thanks for that email Max, it helped me take a step back and just relax and enjoy the training process. 

+
CrossFit Open Workout 13.1
164 - 14 snatches at 165lbs.  This wasn't a big improvement score wise but it did feel better this time.  I was alot more calm and composed during my snatches, breathing was much smoother and composed.  I think that I held back a bit through the first snatches - i broke them 15 and 15, and I know that I went unbroken during the open.  

10-15-13

Airdyne 30 min Easy
371 cal; 166 avg watt - took this easy and did this first thing in the morning with a light breakfast.  Took a nap late morning and did some light moving around and stretching in the afternoon.

10-16-13

A.  Front Squat; Build to a Max
Warm up tp 185lbs;  3 x 2 @ 225lbs;  2 x 1 @ 245lbs;  2 x 1 @ 256lbs;  275lbs;  285lbs;  295lbs; 
305lbs;  (F) @ 315lbs - Just stalled out above parallel on 315, it felt better than it has before.

B1.  Press; Build to a Max
135lbs;  145lbs;  155lbs;  165lbs;  175lbs;  185lbs - I stopped here because my back was arching alot struggling to get 185, but I'm happy I got it

B2.  Weighted Pull-Up; Build to a Max
53lbs;  58lbs;  63lbs;  68lbs;  70lbs;  75lbs;  80lbs;  85lbs;  90lbs - These felt good, 90 was slow the last few inches

+
CrossFit Open Workout 13.5
85 - My shoulders just started to give out on the last set of pull-ups.  I was hoping to get into the second round but just ran out of time. 

10-11-13

10-11-13

A.  Squat Clean; Build to a Max
Warm up to 185lbs;  205lbs;  215lbs;  225lbs;  245lbs;  255lbs;  265lbs;  (F) x 4 @ 275lbs - I was not happy at all with this I know that I can get this weight.  I was just not committing to get under the bar.  Frustrating.  

B.  Back Squat; Build to a Max
135lbs;  225lbs;  275lbs;  315lbs;  335lbs;  355lbs;  (F) @ 365lbs - I was hoping to get more 375 was my goal.  I was just all in my head about the cleans earlier.  I don't know what was going on, I felt great going into today - I got 8 to 9 hours of sleep the past few nights and plenty of calories.  As soon as I started lifting I just didn't feel on.  I hope that this passes soon I'm going to get plenty of rest tonight and hope to start fresh tomorrow.   

C.  30 Squat Clean for Time @ 205lbs
6:18 - This felt alright, I dropped between each rep.  I just wanted quality reps and to end the workout feeling better about this session. 

10-12-13

A.  Push Jerk; build to a Max
135lbs;  165lbs;  185lbs;  205lbs;  215lbs;  225lbs;  235lbs;  245lbs;  255lbs;  (F) @ 260lbs x 2 - These felt okay today.  My wrist was a bit sore this morning, I caught a clean funny yesterday and it was tender when I woke up this morning.  It felt alright after a good warmup.  I only attempted 260 twice, I feel like I could get it but didn't want to burn myself out trying.  Finding all these maxes along with the open tests is getting to be tough mentally.  I can recognize that it is a part of training that I need improvement on - but I didn't want to push myself past that point today.

B.  Bench Press; Build to a Max
Warm up to 185lbs;  205lbs;  225lbs; 245lbs;  255lbs;  265lbs;  275lbs;  (F) @ 280lbs - This felt good  

C.  AMRAP HSPU Unbroken Kipping
50 - I really had to work for those last 6 reps, my goal was 50 so when I got there without thinking about it I came off the wall after the last rep.  

+
CrossFit Open Workout 13.4
15 + 6 ;  96 reps - This was as tough as I remembered, breathing felt better this time tough.  

10-7-13

10-7-13

A.  Squat Snatch;  Build to a Max
Warm up to 155lbs;  2 @ 165lbs;  2 @ 175lbs;  185lbs;  195lbs;  205lbs;  215lbs;  2 x (F) @ 225lbs;  
5 x (F) @  230lbs - 225lbs felt pretty good but I just wasn't catching solid, the pull felt great - legs and back felt strong.  So I added 2.5 to each side so when the catch felt on i would get a PR.  I caught it twice over head and lost it forward both times.  I could have tried to fight it up on the second but I knew that it would not enforce good knee mechanics - so I let it go.  I know that the weight is there, I just feel like I need more work percentage work with quality reps - just haven't been snatching much lately

B.  20 Squat Snatch for Time @ 77% of A  (used 170lbs)
5:11 - not my best effort.  I failed 4 reps, 15,17,19,19 - my core was breaking at the bottom of the catch.  I know that my CNS was taxed.  Not displease with the mornings work, I know that it all helps in the long run.  

+
Crossfit Open Workout 13.3
12 min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
259 - failed on the 20th MU right before 12 min.  Not as good as my open score but I was fresh when I did it.  My shoulders were just feeling it from about the 100th wall ball on.  During the open I did the first 100 WB unbroken then 25 and 25.  This time I did the first 60 unbroken then sets of 20 and 25 trying not to burn out, my shoulders were just taxed from the snatches earlier.  I'm pleased with it though - except for the fact that my room mate did it earlier and we ended up tying.  

10-8-13

Row 20 min @ Z1
4823m 
+
Mobility work

10-9-13

A  Dead Lift;  Build to a Max
Warm Up to 315lbs;  1 @ 345lbs;  1 @ 365lbs;  1 @ 385 lbs;  1 @ 395lbs;  (F) @ 405lbs - I don't know what the deal is.  I don't see how I got 420 at the beginning of our training and now anything over 400 seems like its stuck to the ground.

B.  Split Jerk; Build to a Max
Warm up to 185lbs;  2 @ 215lbs;  2 @ 225lbs;  1 @ 245lbs;  1 @ 255lbs;  1 @ 265lbs;  
1 @ 275lbs (PR);  (F) @ 280lbs x 4 - Almost had 280, at about 255 I started to feel good and warmed up.  I felt great going for 280 - I was so close.

+
CrossFir Open Workout 13.2
10 min AMRAP
5 S2OH @ 115lbs
10 Dead Lifts @ 115lbs
15 Box Jumps @ 24''
8 + 22  - I am not happy with this score.  I know when I did the open workouts I was fresh but I didn't come close on this one.  I'm pretty frustrated with this.  I almost feel like I'm in a slump, I keep telling myself that this is all part of the training cycle.  But its hard at times to stay out of my head.  I know that this is the first time that I have followed programming specific for me with long term goals.  I am very happy with the training thus far.  

10-4-13

10-4-13

A.  Power Clean;  Build to a Tough Triple
Warm up to 165lbs;  185lbs;  195lbs;  205lbs;  215lbs;  215lbs;  225lbs;  230lbs - These felt good, 225 and 230 got tough on the third rep - my left elbow wasn't getting all the way through and I caught it high.  Grip was definitely a limiter as well. 

B.  Front Squat; 5,5,3,3;  Rest 3 min
5 @ 225lbs;  5 @ 245lbs;  5 @ 265lbs;  2 x 3 @ 285lbs - These felt good - hip and knee mechanics felt good.  I didn't want to go too heavy and not get full depth for each rep, I was wanting to make sure that every rep was quality.

C.  Clean Pulls;  5 x 5;  Rest 2 min
225lbs;  255lbs;  275lbs;  285lbs;  295lbs - These felt great as well

+
Row 5K for Time
18:16.6 - This wasn't my best time but my legs we a bit taxed, my lower back started to tighten up at the end.  I was able to keep the pace under 1:52/500m.  I wasn't displeased, but I know that I can do better. 

10-2-13

10-2-13

A.  Muscle-Ups; AMRAP Unbroken x 2;  Rest 3 min
12; 10 - grip on the rings was the biggest limiter here.  Still pretty taxing my shoulders were lit up pretty good a few min after the second set.  

B.  Push Jerk;  5 x 5; Rest 3 min
165lbs;  185lbs;  205lbs;  225lbs;  230lbs - I was pretty happy with this. I was going for good quality reps.  The eccentric was the hardest part, I was cautious not to arch my back on that part.  

C.  Thrusters;  30 for Time @ 155lbs
3:04 - 10/5/5/3/3/2/2.  I took the longest rest after the set of 10.  Again I think that this was mental, I didn't want to fail reps at the end.  After the set of 15 I realized what I was doing and pushed it out of my mind and dug in.  My shoulders were gassed on the last sets.  This was a good mental test for me.