Wednesday, February 29, 2012

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

Monday, February 27, 2012

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 

Saturday, February 25, 2012

1/25

Crossfit Open 12.1

7 min amrap:
burpees (touching a 6" target)

Results:
136
notes: felt really good throughout

Friday, February 24, 2012

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.

Tuesday, February 21, 2012

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

Monday, February 20, 2012

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

Saturday, February 18, 2012

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

Friday, February 17, 2012

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

Tuesday, February 14, 2012

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

Saturday, February 11, 2012

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

Friday, February 10, 2012

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!
video


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

Wednesday, February 8, 2012

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
video



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.

Saturday, February 4, 2012

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