8/29/13

A. Strict Press 3x5, rest 2 min

135, 145, 150 failed 3rd rep
+ 
Push Jerk 3x3 rest 2 min

185, 225, 245
+ 
Split Jerk 3x1, rest 2 min

225, 245, 265failed. 

B. Back Squat Cycle Week 6 Day 2
1x4 @75 275
1x4 @80 295
1x4 @80 295
1x4 @80 295

C. 
800m Run
50 Wall Balls
2k Row
50 Power Cleans 135/93

25:37. Forgot to set up clean station. Treadmill and rower opposite floors. Slowed me down a bit. Good workout

8/28/13

Future of CFF

A. Hang Power Clean- set a 3RM

Worked up to 185

B1. Deadlifts - 5x5 TnG Reps - 

ascending in weight each round; (HEAVY tng reps is focus)  rest :30

185,225,275,315,315

B2. AMRAP Unbroken C2B Pullups, rest 2 min

Felt weak on this was only able to get 21. 
C. 20 TGU - alternating arms, increase weight as you go evenly and working towards heavy KB TGU's
D. 
3 rds 
750m Row @85-90%
25 GHD Situps
rest 1 min x 3

8/26/13

A. Back Squat Week 6 Day 1

1*6	70%
1*6	80%
1*3	90%
1*2	95%

B. Snatch : 15-20 Reps at 75-85% - rest accodingly

160# fucking heavy 
C. 
2.4.6.8.10
Front Squats (225/133) from floor185
STRICT HSPU
+
accumulate 3 min of L-Sit Holds

8/20/13

A. Power Clean x 2 + Push Jerk x 2 - work up to heavy on complex in 15 min

Worked up to 215 before time ran out. Felt really good and had a little more in the tank for the cleans. I should have started higher on first few sets. 

B. # Pullup - 1RM 

Worked up to 90lbs. Think I could have gotten the 100 but 90 was a tough one. 

C1. Deadlifts @275/185  4 x 10 reps from deficit , rest :20 seconds

This was difficult to do. My back is a little bit stiff in lower part. 

C2. HSPU - pbars - to depth to acheive minimum of 5 reps x 4 max sets; rest 2 min

D. 

:30 on @90%

:30 on @60%

x 12 on Rower

8/19/13

A. Snatch DL + Snatch + Ohs x 2 - work to single in 15 min

45, 95, 115, 135, 145, 155, 165. Time ran out. Completed all sets. 

B. Back Squat Week 5 Day 1

1x8 @65 235

1x6 @75 275

1x4 @85 310

1x4 @90 330 failed. 

Felt real good on all sets till the very last one. Very disappointed. First time squaring in more then a

Month my hip did not hurt. 

C.

1.3.5.3.1

Thrusters (185/113)

Muscle Ups 

^ goal is heavy, but unbroken thrusters, adjust weight accordingly. 

+

3 rds

20 Cal Row 

10 Row Lateral Burpees

Obviously had to MU progressions. Felt really good. Hit all workout unbroken. Total time for MU thrusters was 4:31 I think. Or 2:31. I really don't remember. 

Total time for row and burpees was 6:07. I have to say that wod sucked. My legs were absolutely smoked on the second set. But I finished. 

2 session be best today for those able. 

8/18/13

8/17/13

A. Front Squat - Heavy Single

135,185,225,275,295pr,305failed. 

B. 

20 Burpees

400m Row

800m Run

x 5 

Only hit 2 rounds was pressed for time. 

8/16/13

A. Snatch - Triple - NOT TnG - 15 min or so to hit heavy Triple

45x3,95x3, 135x3, 145x3, 155x3, 165x3. 

B. Snatch High Pull 3x3 @105%, rest 1:30

210 across the board. Got some good pulls and really got high off my hip explosion. 

C. 

50 Wall Balls (20/14) - to rig target

30 T2B

40 wall Ball

25 T2B

30 Wall Ball

20 T2B

20 Wall Ball

15 T2B

10 Wall Ball

10 T2b

Sucked!!!!  Did all wall balls but cut all T2b In half. 

D. Accumulate 3:30 of L-Sit Holds

8/15/13

A. Back Squat week 4 day 2

1x8 @65 235

1x8 @70 255

1x8 @75 275

1x8 @80 295

Hit all reps all sets. Slower on last set. 

B. Snatch Grip DL + Snatch + OHS  : Complex

135, 155, 165. Stopped there felt good tho. 

C. MAP Training - @ 80-85%

AMRAP 10

4 Burpee Touch's

8/6 C2B Pullups

200m Run

Had  to do run OnTreadmill  completed 5 full rounds plus 200m 4 burpees 2 C2b. 

rest 5 

AMRAP 10

25 Double Unders

12 Pistols

6 TnG Power Cleans (135/93)

Forgot my jump rope AGAIN. Ran 100m instead. Pistols are tough!! Took a set to get the rythem down. But I got. All PC were UB. 

8/14/13

A. Clean Deadlift 3x3, reset at bottom, keeping hands on bar whole time. @110% of Clean

Did it at 265. Could have done more weight but my lower back is still right from Saturday and my failed squat set yesterday. 

B. Deadlift (strongest grip) 3x5 , trying to for new 5RM - these are working sets

225, 315, 345. 

C. EMOM x 10 -  3 HSPU - proper deficit to treat this as a strength. STRICT preferably

Did deficit HSPU. Placed 2 25 plates down and had head touch floor did strict each rep of every set. 

D. AFAP - each rd

250m Row @ ME

10 Burpees

15 KB Swings 70/53

rest 6 minutes x 3

Total time to do all 3 rounds including rest I between was 19:58. Felt pretty good liked the intensity of it. Could have been faster if all equipment was on same level. 

E. TGU - 20 at medium weight, working stability did it at 30lbs DB. 

Finished out with 15 t2b. 

8/13/13

A. SqT Clean + Push Jerk + Split Jerk : x 4 sets

B. BS Cycle - Week 4 Day 1

1x8 @65. 235

1x8 @70. 255

1x6 @80. 295

1x6 @85. 315. I failed at rep 4. Was 10 lbs over what was suppose to be. Pride got the best of me. 

C. Ladder - AMRAP 6

1/1 2/2 3/3 4/4 etc climbing as high as u can 

Bar Muscle Up

Front Squat (from floor) @185/118 

Got through 6 full rounds. Did C2B and dips. 
*beasts can bump weight up a bit. challenge yourself here.

+ Rest 5 min

Had to leave after that part of workout. 

15 Ring Muscle Ups AFAP

C. Skill Practice: T2Rp - = Toes 2 Ropes. Those competing at CFNE, be prepared to see variations like this. Play with them just in case and simpy try new, different "fun" stuff. 

8/10/13

CrossFit free team comp. 

First wod was a max rep clean and jerk as well as a snatch. 

One member did cj and the other did snatch. I did the snatch opened with 135 Lund hit 135 as well on cj. Moved up to 155 hit that with ease as well as Lund. Moved to 175 and hit that. But started to feel I wasn't able to power  snatch any more. Lund hit his. Then we went to 185. I missed my first attempt. Lund hit his. I attempted it again and missed another attempt. Figured I'd take a rest while Lund worked up to his. Hit got all the way to 235. Looked good doing it until we put 255 on then he went down hill from there. Then it was time for me to retry my snatches. I missed 185 again looked to Justin for tips an then sent 185 and 190 overhead. I was stoked. 

Second workout was a smoke show of a chipper. 1 teammate runs 400m then 50 DL at 225, 100 walking lunges with 53lbs kettle bell over head. 50 slam ball burpees, 50 HPC at 135. Then the other person runs 400m. I honestly feel I did 70 percent of this entire workout. Probably 35 dead lifts 70 walking lunges  25 burpees 30 HPC and the last 400m run. Smoked. That's no joke. 

Third workout was 2 minutes of flipping a tire and jumping through each flip. We got 23 flips. Didnt utilize the best technique. 

Last workout amrap 7 10 cal row 10 lateral burpees 10 thrusters. Goal was for each of us to get 3 rounds. Lund started good time maybe a little to fast. Same with my first round. We decided to slow it down in the second round we may have slowed to slow. Lund started his 3rd round with 1:45 left. I wanted the chance to make it into my third round and see how far I could get but we fell short. 3 reps short of completing round 5. 

Over all finished 17th out of 32. Pleased with my work and happy where I have come from. 

8/9/13

A. Snatch High Pull + Snatch - Single on Complex 

45,95,135,155,165,175,185 failed. 

Had a hard time today for some reason hitting a good snatch. 

B. Split Jerk - 5x2 @80-85%

Did 185 across board. 

C. 

75 Pull-ups

100 WallBalls

75 GHD Sit-ups

100 Double Unders 

Did not time this but felt I moved fairly quickly. 

8/8/13

Ran a 5k today time was sub 27. Second time I have run since the marathon other then 200 or 400 meter runs. 

8/7/13

A. Hang Power Clean + Push Jerk - Heavy Single

45,95,115,135,145,155,165,175,185. Stopped there because it was putting a lot of pressure on my shoulder joints. Still feel the soreness now and then. 

B. Deficit Clean Pulls 4x3 @110-115% - all

I lasted 2 45 plates down and stood on those the weight I used was 275. Got some good pulls up to the hip level and up to mid belly area. 

C.  MAP Training 80-85% overall 

AMRAP 10

200m Run @85-90%

5 Burpee Touch's

10 C2B

Completed 5 rounds ran on treadmill. All unbroken. Wanted 6 rounds but there was a lot of set up for treadmill. 

Rest 5

AMRAP 10

Run 200m @85-90%

5 HSPU (strict as long as possible)

10 Box Jumps (30/24 - step down

Completed 5 rounds of this as well. All unbroken and all strict HSPU. Not sure if my box jumps were 30 but it was the highest I could find in the gym. 

Rest 5

AMRAP 5

6 T2B

30 Double Unders

Modifies this a little. Spaced it and left my jump rope at home. I did the toes to bar then I did thrusters with just the bar. Completed 3 rounds. 

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 

E. TGU - 15 reps HEAVY

I was not able to complete the last two exersielses I had to leave for work.  Felt good like the volume of training today had. 

8/6/13

A. Clean & Jerk - EMOM x 12 min x 2 rep @80%

Did it at 185. Should have gone heavier but it was still a good work out. Hit all reps sub 15 seconds. 

B. Back Squat - week 3 Day 1

1x8 @65 240

1x8 @70 255

1x6 @80 290

1x6 @85 315

Felt really good on these. Hit all reps. Was slow on last set but hit them all. 

C. "Amanda"

9-7-5

Muscle Ups

SqT Snatch (135/93)

Did c2b an dips. Then the SS. Total time was 4:12. Felt good did all unbroken except first set of SS. Did that in 2 sets. 

D. GHD Weighted Sit-ups (with plate to touch ground) 3x15

Used a machine. The GHD we have at golds is not suitable for this workout. 

8/4/13

took the day off today and went golfing. Shit my beat round ever at 96. 

8/3/13

A. Snatch - Single in 10 min

45, 95,  135, 145, 155, 165, 175, 185 failed. 

I rushed the 185 and got a bad pull just didnt feel it. 

B. EMOM x 2 reps x 8 min @ 70-75%

Used 135 for all reps felt good hit all tng. 

C. AMRAP 20

20 Thrusters (135/93)

20 Pull-ups 

20 Burpees 

Holy fucking shit!!!!!! 445 for the first round. 1130 on second round. 1953 for third. Was able to get through 3 rounds plus 1 rep. I was smoked. The thrusters are what killed me. 

8/2/13

A. Back Squat 

10@60% 

8@70%

8@75%

8@80%

225,255,275,295. 

Hit all reps and felt good. Was very happy hitting the 8 reps at 295. 

B. Strict Press 3.3.3.3.3 @75-80%, rest 

2 min 

135 across board. Felt I could have fine up. 

C. MAP Training @ 80-85%

AMRAP 5

Row 200m

10 OHS (96/63)

2 rounds plus 20m

Rest 2:30

^ Repeat

2 rounds 

This sucked because it took me 28 seconds to get from station to station. I felt I could have gotten atleast three full rounds if equipment was on the same floor. 

Rest 2:30

AMRAP 5

Row 200m

15 Wall Balls

I completed 3 rounds plus 200m and 8 wall balls. I did 20 walk balls due to only having a 11 pound ball.