1/31

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

15,12,9 rep rds for time ALL OUT:

Power Clean - 115lb

Push-up Burpees

*Goal is sub 2:45

Results:

2:16 - felt great throughout! (video below)

PM

Row 1000m @ 97%

Results:

3:06.3 - kept it at 95-97%

1/30

Week 5 - low volume/test week

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 10X1, 1 rep @ 165lb x 6 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 1-1-1, 5 min

C. 3 sets ALL OUT:

25 Chest to Bar Chin-ups

Run 20 sec

Rest 8 x work time

D. 3 sets ALL OUT:

15 Push-up burpees

15 sec Airdyne

Rest 8 x work time

Results:

A. Complete - felt very good

B. 355/365/375 - back felt way better today - still limiting factor on heavier lifts

C. All UB felt great

D. complete: great energy today

1/27-1/28

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

For time:

Row 250m

15 push-up burpees

25 kbs - 32kg

15 push-up burpees

Row 250m

*Goal is sub 3:30 min

Results:

3:28

notes: felt very good throughout; did this previously in 3:26 but this time I had much more legit KBS all the way overhead - probably 10 sec faster 

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

runs complete

20 min = flow work/foam roll/SL squat practice/32 yds handstand walk

Saturday - MAP 

5 rounds for time:

1000m Row

15 COVP Chin-ups

15 Thrusters - 75lb

15 Push-up Burpees

*Fastest recorded time on date is 28:22

Results:

time= 28:44

notes: couldn't hold a pace on the rower; everything unbroken and felt good but could not recover on rower and pace kept getting slower - started at a 1:50-1:53 pace and every row fell about 3-5 sec on pace until last row was 2:07/2:08 pace.  Disappointed because last two rows could have been faster but I was too smoked!  I didn't believe in it, kept thinking I needed to slow down.

1/26

Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity

A. Back Squat @ 20X1, go for a 1RM

B. Push Press, build to a 1RM

C. Power Clean and Push Jerk @ 225 lb, 1 every 30 sec for 5 mins

Results: 

A. 305/320/335/345/355 (video of last two sets below)

B. 205/225/235/245(f)/245 (with belt)

C. complete - legs tired at this point but felt fine throughout

notes: felt good on squats, even after horrible day on deads Mon.  355lb is a 10lb PR but felt a little shaky and shortened the depth some. 345lb felt solid!

345lb

355lb

1/23-1/24

Week 4

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 10X1, 2 reps @ 155lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 2-2-2, 5 min

C. 5 sets ALL OUT:

7-9 unbroken Muscle-ups

30 sec Airdyne

Rest 8 x work time

Results:

A. complete- felt good

B. 335/345/345 - stayed light cuz back felt like crap, not sure why

C. MUs = 9/9/9/8/7 - got really sick after last set and threw up.  I think I had a stomach bug cuz that has never happened and this sprint shouldn't be too difficult, felt better later in day

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

15 push jerk - 135lb

15 push-up burpees

run 200m

Rest 6 x work time

Results:

1:34/1:34/1:35 - all UB - 200m sprint = about 30 sec

PM

3 sets @ 95% effort:

15 ohs - 95lb

60 sec Airdyne

Rest 6 x work time

Results:

1:32/1:32/1:30

notes:  felt way better today

Wed - off

1/20-1/21

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

3 sets @ 90-95% effort:

10 right arm KB Snatch - 32kg

10 left arm KB Snatch - 32kg

10 push-up burpees

run 200m

10 push-up burpees

Rest 5 x work time

Results:

2:05/2:04/2:04 - felt good, pretty easy compared to last couple weeks

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

tight on time, so I shortened the rest to 5 min of flow work, then finished with a 10 min z1 jog - didn't want to push this either because feet/ankles felt tight/achy

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

10 min of aerobic work @ 85% capacity:

7 chest to bar chin-ups

14 box jumps - 30" - step down

--3 min recovery

10 min @ 85%:

7 ring dips

14 kbs - 24kg

21 double unders

--3 min recovery

10 min @ 85%:

9 hand release push-ups

9 DL - 95lb

9 air squats

Results:

part 1) 10 rounds

part 2) 8 rounds + 7KBS

part 3) 11 rounds + 7DLs

notes: very fatigued but had good push throughout and breathing very under control

1/19

Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity

A. Back Squat @ 20X1, 1-1-1, 5 min - all sets near 95-97% effort

B. Split Jerk, build to a heavy single

C. Split Jerk, 1 rep @ 90% of heavy single in part B every min for 5 mins

D. OHS, AMRAP @ 155lb x 3 sets, 5 min

Results:

A. 300/305/310 - felt slow through middle (video below)

B. 225/245/265/285/305(f) (video below)

C. 255lb complete - just about all were sloppy, not much midline stabilization
D. 21/20/14 - shoulders got fatigued, used very wide grip for sets 1,3 - much tougher

notes: I think my back was weak/fatigued because not very good on squat, max jerk, then had nothing left on the 255lb jerks - probably from deadlifts earlier week.

310lb squat

285lb jerk

305lb jerk fail

1/16-1/17

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 31X1, 3 reps @ 145lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 3-3-3, 5 min

C. 5 sets ALL OUT:

15 push-up burpees

run 100m

Rest 8 x work time

Results:

A.  Complete - feels kind of slow after the 1 sec pause

B.  345/355/355 - felt heavy - my back lost stability very slightly - need more practice with these heavier weights

C. felt good - all about 41 sec

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

7 touch n go squat snatch - 115lb

7 muscle-ups

12 kbs - 32kg

150m row

Rest 6 x work time

Results:

all unbroken each in about 1:52 (1:25-1:30 row pace)

PM

3 sets @ 95% effort:

25 thrusters - 75lb

60 sec airdyne

Rest 6 x work time

Results: 

UB each in about 1:52 - thrusters way easier than burpees and slowed down the airdyne a little from last week- more consistent each set - felt better from last week- some serious quad burn!

1/14-1/15

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

10 min of aerobic work @ 85% capacity:

10 chin-ups

row 200m

--5 min recovery

10 min @ 85%:

10 push-ups

10 kb walking lunges - 16kg kb's per hand

50 double unders

--5 min recovery

10 min @ 85%:

9 toes to bar

15 kbs - 24kg

21 box jumps - 24" - step down each rep

Results:

part 1: 9 rounds + 140m (by accidentally started with row) - felt good

part 2: 6 rounds + 31 DUs - DUS suck when I'm tired - many breaks, need to get more consistent and I would have another round in me

part 3: 5 rounds + 15KBS - overall felt good throughout

1/15: OFF

Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity

A. Back Squat @ 20X1, 2-2-2, 5 min - all sets near 95-97% effort

B. Power Snatch Cluster, 1.1.1.1.1 x 2 sets, 5 min

C. Power Snatch Cluster, 1.1.1 x 1 set, 5 min

D. Squat Clean and Split Jerk, 1 rep per min for 10 mins - 225 lb - if you fail, stop

Results:

A. 290/300/305 

B. 175lb x 2 sets

C. 190lb

D.  complete

notes: love these EMOTM strength wods - very challenging but keep surprising myself that I can complete them!  Felt a little sluggish and slow today but happy with performance.  

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

3 sets @ 90-95% effort:

9 muscle-ups

run 100m

15 thrusters - 95lbs

run 100m

25 push-up burpees

Rest 5 x work time

Results:
2:56/3:00/3:05 - all UB kept it at about 90-95% - still smoked me, definitely not primed for these energy systems as they are killing me, but I do feel like the power output is good and happy with that.

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

both runs complete and felt good - practiced handstand walks, SL squats, did some flow work, and foam rolled.

1/9-1/10

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 31X1, 4 reps @ 135lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min

C. 5 sets ALL OUT:

25 fast Chin-ups

25 sec Sprint on Airdyne

Rest 8 x work time

Results:

A. complete

B. 335lb for all - hook grip kills on these

C. all UB and 100% - felt good and easy

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

10 squat clean thruster - 115lb

20 ring dips

15 kbs - 32kg

Rest 6 x work time

Results:

1:31/1:30/1:30 - all UB

PM

3 sets @ 95% effort:

60 sec Push-up Burpees

60 sec Airdyne

7:30 min rest

Results:

burpees = 31/30/29 - the most pain I've experienced in a while!

1/5-1/7

Thursday

A. Back Squat @ 20X1, 3-3-3, 5 min - all sets near 95-97% effort

B. Clean and Jerk Cluster, 1.1.1 x 4 sets, 5 min

C. Squat Snatch @ 175lb, 1 rep every 30 sec for 10 mins - make every rep

Results:

A. 275/285/285

B. 205/215/215/225

C. complete - got very difficult half way through - had to really focus

Friday

AM

4 sets @ 90-95% effort:

21 thrusters - 75lb

15 kbs - 32kg

Row 300m

Rest 5 x work time

Results:

2:20/2:12/2:14/2:15 - last two sets burned - very hard but felt pretty good

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 15 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

complete - practiced walk climbs/SL squats/MU to HSPUs/HS Holds

Saturday

7 min of aerobic work @ 85% capacity:

3 muscle-ups

run 200m

--5 min recovery

7 min @ 85%:

7 ring dips

7 box jumps - 40"

--5 min recovery

7 min @ 85%:

6 chin-ups

6 wall balls - 20#

15 double unders

Results:

1) 6 rounds + 85m - MUs easy, need to pick up run

2) 9 rounds + 7 + 4 - everything felt good

3) 9 rounds + 6 + 6 - a lot of breaks on DUs, needs improvement under fatigue

A New Year!

This year will be a big year for me.  I will be starting a new career in teaching, hopefully still being able to work in the gym, but it will be a lot less with student teaching.  I will also be getting married and going on a honeymoon, the plan is to start looking into Europe.  And in terms of training I hope to make it to the 2012 Crossfit Games.  I feel I am dialing in my nutrition, recovery, and training to make me the fittest I possibly can be.  I still have a lot of work to do, but I feel I am on the right track in my training program and I know where I need to be.  Michael Fitzgerald from OPT will continue to be my coach, and I have a good feeling of whats to come in 2012!

Monday

A. Front Squat with Chains @ 31X1, 5 reps @ 115lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min

C. 5 sets ALL OUT:

15 Chest to Bar Chin-ups

Run 200m

Rest 8 x work time

Results:

A. all felt good

B. 315/315/325/335 - with hook grip - my thumbs felt like they would break.

C. all UB - sprints = :27/:27/:28/:28/:29

Tuesday 

AM

3 sets @ 95%:

7 power clean and jerk - 135lb

15 ring dips

row 200m

Rest 6 x work time

Results:

1:18/1:17/1:19

PM

3 sets @ 95% effort:

45 sec Push-up Burpees

45 sec Airdyne

7:30 min rest

Results:
burpees = 25/24/24 - this hurt!

Wed: OFF