2/28

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

21,18,15,12,9,6,3 rep rds for time:

Thrusters - 65lb

Chin-ups

Results: 5:24

PM - stretch/roll your feet and calfs pre/during/post session

5 min on Airdyne @ high aerobic effort:

+

5 min recovery

+

21,18,15,12,9,6,3 rep rds @ high aerobic effort:

KBS - 24kg

Air Squats

+

5 min recovery

+ 

5 min on Airdyne @ high aerobic effort:

+

5 min recovery

+

For time @ high aerobic effort:

HSPU - 15,12,9,6,3

DU's - 100,100,100,100,100

+

5 min recovery

+

5 min on Airdyne @ high aerobic effort:

Results:
Airdynes: fell off very slightly on last one
part 1: 4:47
part 2: 11:10 - HSPU all Unbroken
notes: DUs getting a little better, but limiting factor here was shoulders - they were fried

2/27

Monday - Oly intense + DL Speed + Oly Stamina

AM

A. Powe Snatch Cluster, 1.1.1.1.1.1 x 3 sets, 10 min

B. DL @ 11X1, 3 reps @ 65%RM x 6 sets, 90 sec

C. Squat Clean @ 225lb, 1 rep every 20 sec for up to 15 reps - unless you fail

Results:

A. 165/175/180

B. 265lb

C. 15 reps Complete - felt best ever!


PM
Swim tech work 20min

Results:
completed: worked on breathing/relaxing and kicks 

1/25

Crossfit Open 12.1

7 min amrap:

burpees (touching a 6" target)

Results:

136

notes: felt really good throughout

2/23-2/24

Thursday - Oly Intense + Back Squat Speed + Oly Stamina

A. Squat Snatch @ 85% effort, 3 reps x 3 sets, 3 min

B. Back Squat @ 20X1, 3 reps @ 80%RM x 5 sets, 3 min - speed through middle

C. Push Press. Push Jerk. Split Jerk, 2.2.2 x 4 sets, 5 min

Results:

A. 175/175/180

B. 280lb - felt a little slow through middle

C. 205/210/215/215 - tried to be quick on dip drive

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work

AM

Run 1000m @ 97% effort - uphill preferred/ subbed 1000m row

+

Rest 15 min

+

Row 1000m @ 97% effort - damper # 10

Results:

warmed up with some 100m striders to test foot:

Subbed 1000m row for run:

306.8/308.5

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:

Wanted to lay off foot until it feels 100% so I did mixed modalities of rowing, light jogging, and biking.  Mixed in some foam rolling/stretching and ring HSPU/HS walking.

2/21

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

For time:

15 Front Squat - 135lb

20 Toes to Bar

10 KBS - 32kg

10 Front Squat - 135lb

15 Toes to Bar

15 KBS - 32kg

5 Front Squat - 135lb

10 Toes to Bar

20 KBS - 32kg

t=4:04

notes: breathing under control; all unbroken but didn't have much grip left

PM - stretch/roll your feet and calfs pre/during/post session

5 min on Airdyne @ high aerobic effort:

+

5 min recovery

+

10--1> for time @ high aerobic:

Ring Dips

Box Jumps - 30" - step down

+

5 min recovery

+ 

5 min on Airdyne @ high aerobic effort:

+

5 min recovery

+

For time @ high aerobic:

Muscle-ups - 7,6,5,4,3,2,1

Squats - 35,30,25,20,15,10,5

Double Unders - 70,60,50,40,30,20,10

+

5 min recovery

+

5 min on Airdyne @ high aerobic effort:

results:

all airdynes at a consistent pace

couplet = 4:03

triplet = 10:20

notes: DUs felt better this week, but still needs work

1/20

Monday - Oly intense + DL Speed + Oly Stamina

AM

A. Squat Clean and Split Jerk Cluster, 1.1.1.1.1 x 3 sets, 7 min

B. DL @ 11X1, 2 reps x @ 65%RM x 6 sets, 90 sec

C. Squat Snatch, 5 touch n go reps per min for up to 10 mins

Results:

A. all at 225lb - tough but speed throughout was good

B. 265lb

C. 10 min complete unbroken - felt great!

PM

Swim tech work - 20 min - keep it lite/fun/ez

Results:

completed - worked on breathing, kicks, and arm pull

1/18

Saturday - MAP Multi - 10/5--15/5

15 minutes of work @ high aerobic/consistent effort:

Run 100m/subbed 25 sec airdyne

10 Right Arm KB Snatch - 16kg

10 Left Arm KB Snatch - 16kg

10 Hand Release Push-ups

--5 min recovery

15 minutes of work @ high aerobic/consistent effort:

Row 150m

10 Knees to Elbows

10 Thrusters - 45lb

10 KBS - 24kg

Results:

part 1: subbed 25 sec airdyne - 10 rounds+15 sec airdyne

part 2: 7 rounds + 10 thrusters

notes: felt very good throughout

1/17

Friday 

AM

AMRAP in 4 mins:

3 Squat Snatch - 95lb

3 Bar Facing Burpees

+

30 min rest

+

AMRAP in 4 mins:

3 Squat Clean - 115lb

3 Bar Facing Burpees

Results:

part 1: 11 rounds

part 2: 12 rounds (maybe 1 burpee shy)

notes: felt pretty good on these, recovered quickly

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:

 only had time to rest 2 hours before runs so ran on track which felt good then foam rolled for 15 min before completing 2nd run

1/16

Thursday - Oly Intense + Back Squat Speed + Oly Stamina

A. Squat Snatch @ 80% effort, 3 reps x 3 sets, 3 min

B. Back Squat @ 20X1, 4 reps @ 75%RM x 5 sets, 3 min - speed through middle

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

Results:

A. 165lb x 4 sets - needed one more set to fix some things

B. 260lb complete - felt really smooth

C. 23/19/14 + f

2/13-2/14

Monday - Oly intense + DL Speed + Oly Stamina

A. Power Clean. Squat Clean, 1.2 x 5 sets, 5 min

B. DL @ 11X1, 2 reps x @ 60%RM x 8 sets, 60 sec

C. Hang Power Clean and Push Jerk, 2 reps @ 185lb per min for 10 mins

Results:

A. 225/235/240x4 sets

B. 240lb complete - worked on holding position in 1st pull

C. complete

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

3 rounds for time:

10 Thrusters - 95lb

10 Chest to Bar Chin-ups

10 Push-up Burpees

Results:

t=2:46

notes: felt a lot easier than last week

PM - stretch/roll your feet and calfs pre/during/post session

For time @ high aerobic:

HSPU - 10,8,6,4,2 

Russian KBS - 32kg - 10,10,10,10

Box Jumps - 30" - 10,10,10,10 - step down

+

5 min recovery

+ 

1 mile Run @ high aerobic - subbed 1 mile row

+

5 min recovery

+

For time @ high aerobic:

Muscle-ups - 3,3,3,3,3

Wall Balls - 20# - 15,15,15,15,15

Double Unders - 50,50,50,50,50

+

5 min recovery

+

1 mile Run @ high aerobic- subbed 1 mile row

+

5 min recovery

+

For time @ high aerobic:

Power Snatch (75#) - 7,6,5,4,3,2,1

Ring Dips - 7,7,7,7,7,7,7

Walking Lunges - 20,20,20,20,20,20,20

results:

part 1: 5:28 - I finished with KBS + BJs

1600m row = 6:00

part 2: 8:45 - DUs are awful, I had to break all sets except one and that one set smoked me!

1600m row = 6:01

part 3: 5:56
notes: foot still bugging from running so wanted to give it a couple extra days rest

2/11

Saturday - MAP Multi - 10/5--12/5--15/5

10 minutes of work @ 80-85% aerobic effort:

Row 300m

15 Wall Balls - 20#

15 Box Jumps - 24"

15 Ring Push-ups

--5 min recovery

10 minutes of work @ 80-85% aerobic effort:

Row 300m

15 Right Arm KB Snatch - 24kg

15 GH Sit-ups

15 Left Arm KB Snatch - 24kg

15 Push-ups

Results:

part1: 3 rounds+ 10 pushups

part 2: 2 rounds + 2KB snatch Left arm (finished the set)

notes: felt really good on part 1, a little slower on part 2

2/9-2/10

Thursday - Oly intense + Back Squat Speed + Oly Stamina

A. Squat Snatch. OHS, 1.2 x 5 sets, 5-7 min

B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 2 min - focus on speed through the middle

C. Hang Power Clean and Push Jerk, 5 reps x 5 sets, 2 min - start @ 185lb

Results:

A. 185/190/195/195(f)/195(f)/195 (video below, any critiques appreciated)

B. 245lb felt fast

C. 185/195/200/205/205 - close to failure, legs tired

notes: snatch did not feel good, it has been a while since I had done a full snatch, needs work!

Friday - AM - LEnd 3 x 2 sets, PM - "Flow" session - Z1 + skill work + core work

AM

Set # 1 - For time:

Squat Clean (135#) - 9,7,5,3

Muscle-ups - 5,5,5,5

+

20 min recovery

+

Set # 2 - For time:

Row 300m

30 KBS - 32kg - all the way overhead

Row 300m

*Sub 3 min

Results:

part1) 3:44

notes: everything unbroken until last round MUs - fell apart - broke into 2,1,1+f,1

part2) 3:04

notes: I had more in tank but the rower I was on was old and had no catch, I couldn't get it below a 1:30 pace -should have been more like a 1:25 pace - shitty rower made me frustrated!

PM

Row 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

+

Row 15 min @ 50% effort


Results:
rows complete
foam rolled for 15 min + 5 min handstand walk practice

1/7-1/8

Monday - Oly intense + DL Speed + Oly Stamina

A. Squat Clean Cluster, 1.1.1 x 5 sets, 7 min
B. Clean Grip DL @ 11X1, 2 reps @ 50% RM x 12 sets, 45 sec - focus on speed off floor, follow tempo, reset b/t reps
C. Split Jerk, 15-12-9, 5-7 min

Results:

A. 225/235/245/250/250x2+f (failed on the last squat half way up, which is promising) - felt great - video below

B. complete at 205lb

C. 145/160/180

set #4 - 250lb cluster

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

For time:

30 Thrusters - 95lb

30 Chest to Bar Chin-ups

30 Push-up Burpees

*Goal is sub 2:45 min

Results:

t=2:40 - smoked for a while afterward, but felt great throughout!

PM

For time @ high aerobic:

OHS - 65lb - 20,15,10,5

Double Unders - 50,50,50,50

+

3 min recovery on Airdyne

+

800m Run @ high aerobic

+

3 min recovery on Airdyne

+

5 rounds @ high aerobic:

7 ring dips

7 toes to bar

14 air squats

+

3 min recovery on Airdyne

+

800m Run @ high aerobic

+

3 min recovery on Airdyne

+

21,15,9 rep rds @ high aerobic:

Hand Release Push-ups

KBS - 24kg

+

3 min recovery on Airdyne

+

800m Run @ high aerobic

Results

part1: 4:35

part2: 3:17

part3: 2:51

800m runs: 3:15/3:25/3:04
*transition times were about 30sec to 1min

notes: DUs still need work as I get extremely tired quick. I was very fatigued after this day.

2/2-2/4

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

A. Back Squat @ 20X1, go for another 1RM - if it feels good, go for it, if it doesn't, then stop @ 90-95% RM

B. Split Jerk, build to 1 RM

C. Hang Squat Clean @ 225lb, 1 rep every 30 sec for 5 mins

Results:

A. 305/325/335/345 - felt best ever squatting, good speed out of bottom but stopped because very slow in middle. 

B. 245/265/285/295/305(f) - 295 was shaky, and 305 couldn't get under it and stabilize

C. complete - felt very good

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

AM

15,12,9,6,3 rep rds for time:

Thrusters - 95lb

Push-up Burpees

Results:

t = 3:49

notes:  very hard; slowed down half way through but all UB - 2-3 min is in my wheel house right now, over 3 min is not

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:

complete - band stretches/foam roll/ handstand walk practice/ 45 GHD situps

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

21,18,15,12,9,6,3 rep rds for time:

Chin-ups

Box Jumps - 30" - step down every rep

+

15 min recovery

+

21,18,15,12,9,6,3 rep rds for time:

Wall Balls - 20#

KBS - 24kg

Results:

part 1: 6:25 - felt sold

part 2: 6:19 - felt like I could hold that fast pace for long time