Saturday, December 31, 2011

12/29-12/31


Thursday PM:


5 minutes of work @ 80-85% aerobic effort:
3 muscle-ups
50 double unders
--2 min recovery
5 min @ 80-85%:
5 toes to bar
7 ring dips
9 box jumps - 40"
--2 min recovery
5 min @ 80-85%:
15 kbs - 24kg
15 air squats
--2 min recovery
5 min @ 80-85%:
Row 200m
10 hand release push-ups
--2 min recovery
5 min @ 80-85%:
60 sec Airdyne
60 sec Push-up Burpees
60 sec Airdyne
60 sec Push-up Burpees
60 sec Airdyne

Results:
1) 5 rounds + 3 MUs - Double under got sloppy
2) 4 rounds + 5T2B + 7 ring dips + 1 Box Jump
3) 5 rounds + 10 KBS - air squats were slow
4) 4 rounds
5) 20 burpees each round

Friday 
AM
10 min EZ Run warm-up
+
4 min Airdyne @ 50%
4 min Airdyne @ 80%
3 min Airdyne @ 50%
3 min Airdyne @ 85%
2 min Airdyne @ 50%
2 min Airdyne @ 90%
1 min Airdyne @ 50%
1 min Airdyne @ 95%
+
10 min Run Cool-Down

Results:
increased intensity throughout and felt solid

PM
 skipped the Skill/breathing session:

Saturday
3 sets ALL OUT:
15 Thrusters - 115lb
15 Chest to Bar Chin-ups
Rest 10 x work time
+
3 sets ALL OUT:
9 touch n go power snatch - 115lb
9 push-up burpees
Run 30 sec
Rest 8 x work time

Results:
part 1: all unbroken about :54 seconds - video below
part 2: all unbroken - about 200 m run each round - about 1:15 for each - got tough


video


Thursday, December 29, 2011

PR!!! 12/25-12/29

Christmas Sunday: OFF


Monday
A. Back Squat @ 30X1, 1-1-1-1-1, 5 min
B. Low Bar Wide Stance Good Morning @ 50X1, 2 x 5 sets, 3-4 min 
C. Barbell Russian Step-ups @ 11X0 - 24" box, 8/leg x 3 sets, 45 sec b/t legs
D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on head

Results:
A. 285/285/285/290/295
B. 225/225/225/230/235
C. all at 125lb
D. all 20 reps

Tues and Wed I was sick, no wod or work...

Thursday
A. Split Jerk, 1 RM
B. Back Squat with Chains @ 10X1, 2 reps @ 175lb x 6 sets, 60 sec 
C1. Power Snatch CLuster, 1.1.1 x 5 sets, 10 sec
C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball
C3. Broad Jump Cluster, 1.1.1 x 5 sets, 5 min

A. 245/255/270/280/290/300 (PR)
B. felt OK
C1. 155/165/175/185/190
C2.  complete
C3. felt good
always feel good after taking a couple days off, need to do it more often

Looking to catch up the next couple days depending that I stay on top of this cold!

Saturday, December 24, 2011

12/22-12/24


Thursday
A. Push Press @ 11X1, 3-2-1-3-2-1, 5 min
B. Back Squat with Chains @ 10X1, 2 reps @ 155lb x 8 sets, 45 sec 
C1. Snatch Pull @ 13X0, 2 reps @ 125% RM x 5 sets, 10 sec
C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball
C3. Triple Jump, 1 rep x 5 sets, 5 min

Results:
A. 195/210/225/210/225/240 (felt easy)
B. complete
C1. 255lb - deadlift felt good, not too much explosion
C2. 20 lb MB complete
C3. 20'/22'/22'10"/22'9"/23'10" - focused more on second jump

Friday 
AM
10 min EZ Run warm-up
+
10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%
+
5 min recovery
+
10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%
+
10 min Run Cool-Down

Results:
run felt good
+
airdyne smoked quads but pretty consistent throughout and felt good each set
+
run was tougher with fatigued quads

PM
Skill/breathing session:
10 min Row @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps
+
10 min RUn @ 50% effort
+
10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work
+
10 min Row @ 50% effort

Results:
row complete about a 2:05 pace
+
stretch/glute activation/ 60 total reps of GHD situps in 13 min
+
run complete
+
HS holds not very good, HS walks are good but tiring - need to be more efficient
+
row complete in about 2:03 pace

Saturday
5 sets ALL OUT:
5 touch n go Squat Clean Thruster - 155lb
12 Push-up burpees
Rest 7 x work time
+
5 sets ALL OUT:
6 Clean and Jerk - 135lb
15 Chest to Bar Chin-ups
Run 20 sec
Rest 6 x work time

Results:
part 1- all complete in about 42 sec - felt good - legs got tired
(10 min rest)
part 2 - all complete unbroken in about 1 min - felt pretty good throughout, last 2 sets brutal!

Wednesday, December 21, 2011

12/19-12/21


Monday
A. Back Squat @ 30X1, 2-2-2-2, 5 min
B. Low Bar Wide Stance Good Morning @ 50X1, 3-4 x 5 sets, 3-4 min - video it again
C. Barbell Russian Step-ups @ 11X0 - 24" box, 10/leg x 3 sets, 45 sec b/t legs
D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on ass

Results:
A. 275lb for all - felt good
B. 185/195/205/215x3/215x3
C. 115lb for all - each leg felt good
D. 20 reps/20/17

Tuesday - work a little harder here
AM
5 minutes of work @ 80-85% aerobic effort:
5 muscle-ups
Run 200m
--3 min recovery
5 min @ 80-85%:
1 Rope Climb
10 wall balls - 20# 
25 double unders
--3 min recovery
5 min @ 80-85%:
7 ring dips
10 box jumps - 30" - step down every rep
--3 min recovery
5 min @ 80-85%:
50m Farmers Walk - 24kg per hand
9 Push-up Burpees
--3 min recovery
5 min @ 80-85%:
Row 200m
15 Air Squats

Results:
1) 4 rounds
2) 5 rounds
3) 6 rounds + 7 ring dips
4) 5 rounds + farmers carry + 2 burpees
5) 4 rounds + 84m

PM
Skill/breathing session:
10 min Row @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps
+
10 min Run @ 50% effort
+
10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work
+
10 min Row @ 50% effort

Results:
row complete @ 2:08 pace
+
bird dogs/SL bridges/90 reps GHD Situps in about 15 min
+
run felt solid
+
HS walk and holds
+
row complete @ 2:04 pace

Saturday, December 17, 2011

12/16-12/17


Friday 
AM
10 min EZ Run warm-up
+
8 x 60 sec Row @ 50% aerobic effort/90 sec Row @ 80-85% aerobic effort

Results:
run felt good on foot
+
kept 50% bt 2:15-2:20 ( a little slower than last week), kept 85% @ 1:45 pace (maybe a tiny faster than last week) - hamstrings pretty smoked.  Felt pretty good throughout.

PM
Skill/breathing session:
10 min Airdyne @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps
+
10 min Run @ 50% effort
+
10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds
+
10 min Airdyne @ 50% effort

Results:
felt good on airdynes, run felt good on foot (its pretty much healed) - completed 50 GHDs, practice handstand holds which really suck with a few TGU's @ 53lb.  Stretched and foam roll felt great as I have been sore, mainly in quads

Saturday
5 sets ALL OUT:
3 touch n go Squat Snatch - 155lb
9 C2B Chin-ups
6 Push-up Burpees
Rest 7 x work time
+
5 sets ALL OUT:
9 Thruster - 135lb
25 sec Airdyne
Rest 6 x work time

Results:
all between :34-:38 sec - surprisingly felt great on snatches - all unbroken!
thrusters felt very easy and light, airdyne smoked me.  All out for first 3 sets, slowed a little on last two sets, quads were smoked!

Thursday, December 15, 2011

Health e Centric



Health e Centric is excited to announce the official merge with ProAnox Extreme Supplement Systems! Come meet the team, see the new design & learn about exciting plans for expansion!

12-5pm: CrossFit Paleo Potluck - Bring your own MEAT to FIRE UP!

5-10pm: Appetizers/Drinks for General Public - Bring your own drinks if you'd like!

ALL are WELCOME! PRIZES will be awarded! A KEG will be provided to quench all FireBreathers!

Questions? CONTACT:
Kira Olson - kira@proanox.com
Justin Moles - justin@proanox.com
(408) 395-3594

RSVP at: http://new.evite.com/services/links/5PZNJ7QVDH

12/14-12/15

Wed: OFF


Thursday
A. Split Jerk, 1-1-1-1-1, 5 min
B. Back Squat @ 10X1, 2 reps @ 135lb + 60lb of chains x 12 sets, 45 sec - concentric speed is the goal
C1. Snatch Pull @ 13X0, 3 reps @ 120% RM x 5 sets, 10 sec
C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps
C3. Vertical Jump Cluster, 1.1.1.1.1 x 5 sets, 3 min

Results:
A.  225/235/245/255/265
B.  complete felt good
C1. 245lb w straps
C2. 10-14lb medball
C3. complete

Tuesday, December 13, 2011

12/13


Tuesday - 
AM
4 minutes of work @ 80-85% aerobic effort:
3 muscle-ups
Row 200m
--3 min recovery
4 min @ 80-85%:
5 HSPU
9 russian kbs - 32kg
--3 min recovery
4 min @ 80-85%:
7 chest to bar chin-ups
21 air squats
--3 min recovery
4 min @ 80-85%:
10 Walking Lunges - carrying 24kg KB in right hand
50ft Bear Crawl
10 Walking Lunges - carrying 24kg KB in left hand
50ft Bear Crawl
--3 min recovery
4 min @ 80-85%:
60 sec AD
60 sec Box Jump - 30" - step down each rep

results:
1) 3 rounds + 145m row
2) 7 rounds + 3 KBS
3) 6 rounds
4) 3 rounds
5) Airdyne dropped second set, BJ's = 15/16


PM
Skill/breathing session:
10 min Row @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps
+
10 min Airdyne @ 50% effort
+
10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds
+
10 min Row @ 50% effort

Results:
rowed about 2:08/500m pace
foam rolled calves/hamstrings/traps + glute activation+ 60 total GHD situps
airdyne completed
stetched calves/hip flexors + handstand hold practice = not very good
rowed about 2:07/500m pace
stretched hamstrings

Monday, December 12, 2011

12/12

Mon:

A. Back Squat @ 30X1, 3-3-3-3, 5 min
B. Low Bar Wide Stance Good Morning @ 50X1, 4-6 x 4 sets, 3-4 min 
C. Barbell Russian Step-ups @ 11X0 - 24" box, 12/leg x 3 sets, 45 sec b/t legs
D. DB Back Extensions @ 1010, 10-12 x 5 sets, 60 sec

Results:
A. 265lb for all
B. 155/175/175/185
C. 95/105/105
D. 30/30/35/40/40

Saturday, December 10, 2011

12/10-12/11


Saturday
4 sets ALL OUT:
5 Thrusters - 155lb
12 Push-up Burpees
Rest 7 x work time
a little slow out of bottom of squat but felt solid, burpees felt fast - all about :35-:40 sec
+ (8 min rest)
4 sets ALL OUT:
7 Muscle-ups
7 Hang Power Snatch - 115lb
Run 100m
Rest 6 x work time
all unbroken - subbed 15 sec max airdyne to lay off foot - tough on breathing

Sun: OFF

12/8-12/9


Thursday
A. Push Jerk, 3-2-1-3-2-1, 3-5 min - second 3-2-1 is 2-5% heavier
B. Back Squat @ 10X1, 2 reps @ 155lb x 12 sets, 30 sec - concentric speed is the goal
C. Snatch Pull @ 13X0, 3 reps @ 115% RM x 5 sets, 2 min

Results:
A. 195/210/225/205/220/235
B. felt fast and ez
C. 235lb felt heavy off ground but good explosion

Friday 
AM
10 min EZ Run warm-up
+
10 x 60 sec Row @ 50% aerobic effort/60 sec Row @ 80-85% aerobic effort

Results: held a 1:45 pace/2:15 pace = 5090 meters

PM: I skipped a z1 airdyne because foot was acting up, tendonitis, and wanted to lay off


Wednesday, December 7, 2011

12/5-12/7


Mon:
A. Back Squat @ 30X1, 5-5-5, 5 min
B. Low Bar Wide Stance Good Morning @ 50X1, 6-8 x 3 sets, 3-4 min
C. Barbell Russian Step-ups @ 11X0 - 24" box, 15/leg x 3 sets, 45 sec b/t legs
D. DB Back Extensions @ 1010, 12-15 x 5 sets, 60 sec

Results:
A. 245/245/255
B. 95/135/155
C. 85lb x 3 sets
D. BW/15/15/20/20

Tuesday
AM
3 minutes of work @ 80-85% aerobic effort:
3 muscle-ups
35 double unders
3 rds + 30DUs
--3 min recovery
3 min @ 80-85%:
6 clean and jerk - 95lb
6 box jumps - 30" - step down each rep
4 rds + 3 C+J
--3 min recovery
3 min @ 80-85%:
6 right arm KB Snatch - 24kg
6 left arm KB Snatch - 24kg
6 ring dips
4 rds
--3 min recovery
3 min @ 80-85%:
1 rope climb
35 double unders
3 rds + 29 DUs
--3 min recovery
3 min @ 80-85%:
5 toes to bar
5 push-up burpees
6 rds

overall felt good, breathing under control, might have come out of gates a little hard, need to learn 80%.  More muscular fatigue than breathing.

PM
Skill/breathing session:
10 min Run @ 50% effort
+
10 min foam rolling/glute activation work/stretching
+
10 min Airdyne @ 50% effort
+
10 min tech work - few reps/practice - Handstand Walk/Free Handstand Push-up 
+
10 min Run @ 50% effort

All felt sluggish, but kept it slow and foam rolled really well.  Felt fatigued on handstands as well.


Wed: OFF

Sunday, December 4, 2011

Michael Fitzgerald Programming

Back on a program:  I have been following a program designed by coaches from OPT for about two solid years now.  It has been great and has improved my fitness drastically and changed how I thought about fitness.  Now I'm getting on board with Michael Fitzgerald to be my coach.  I trust him to get me where I need to be.  I will update this blog consistently with how this is going.

Onward and upward!!!

Thursday, December 1, 2011

11/29-11/30

tues:
AM:
400m sprint x 5; rest 4min
67/68/68/69/70

PM:
20m handstand walk; rest 90 sec x 5
all between 1:45-1:15
+
7 unbroken Muscle Ups; rest 90 sec x 5
failed on 2, last set was 6
+
max L-sit; rest 90 sec
all about 15 sec


11/30
OFF