Thursday
A. Deadlift, build to a heavy single
B. Split Jerk, build to a heavy single
C. 30 Muscle-ups for time
Results:
A. 315/335/355/375/395/415 PR (video below)
B. 225x2/255/270/280/290
C. 3:35
You know its a good week when every day you get a PR
Program Design by Michael Fitzgerald of Optimum Performance Training
Friday, March 30, 2012
Wednesday, March 28, 2012
Elizabeth PR
"Elizabeth"
21-15-9
squat clean 135lb
ring dips
Results:
t=4:20
rounds of 21 unbroken, everything else broken up 3 times per set
3/28 Wednesday
10 min Run @ 50% effort (shorten time, or sub rowing if foot acts up)
+
10 min mobility work
+
10 min Run @ 50% effort
+
10 min mobility work
+
10 min Run @ 50% effort
Results:
ran 1 mile in 8:39; foam rolled, band stretches; ran 1 mile in 9:28; foam rolled; rowed 10 min
21-15-9
squat clean 135lb
ring dips
Results:
t=4:20
rounds of 21 unbroken, everything else broken up 3 times per set
3/28 Wednesday
10 min Run @ 50% effort (shorten time, or sub rowing if foot acts up)
+
10 min mobility work
+
10 min Run @ 50% effort
+
10 min mobility work
+
10 min Run @ 50% effort
Results:
ran 1 mile in 8:39; foam rolled, band stretches; ran 1 mile in 9:28; foam rolled; rowed 10 min
Tuesday, March 27, 2012
3/26 PR!
Monday - March 26th
A. Squat Clean, build to a 1RM
B. Back Squat @ 20X1, build to a tough triple
C. HSPU, 50 reps for time
Results:
A. 225x2/245x2/255/265/275 (PR video below)
B. 225x3/275x3/295x3/315x3
C. 2:53 - practiced kipping, not great but coming around, last 9 were singles
A. Squat Clean, build to a 1RM
B. Back Squat @ 20X1, build to a tough triple
C. HSPU, 50 reps for time
Results:
A. 225x2/245x2/255/265/275 (PR video below)
B. 225x3/275x3/295x3/315x3
C. 2:53 - practiced kipping, not great but coming around, last 9 were singles
Sunday, March 25, 2012
3/23-3/24
Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
For time:
Power Snatch (115lb) - 10,8,6,4,2
Run - 100m,100m,100m,100m,100m
+
Rest 30 min
+
For time:
30 Push-up Burpees
Row 500m
Results:
part 1: 4:14 - snatch UB, run somewhat controlled cautious for foot but felt good during and the next day
part 2: 2:44 - burpees controlled and easy, row = 130.5
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
rowed 15 min
stretched/foam rolled 20 min
rowed 9 min - tired and back achy, didn't want to push anything
ice bath 15 min
Saturday - CrossFit Open 12.5
Results:
157 reps
AM
For time:
Power Snatch (115lb) - 10,8,6,4,2
Run - 100m,100m,100m,100m,100m
+
Rest 30 min
+
For time:
30 Push-up Burpees
Row 500m
Results:
part 1: 4:14 - snatch UB, run somewhat controlled cautious for foot but felt good during and the next day
part 2: 2:44 - burpees controlled and easy, row = 130.5
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
rowed 15 min
stretched/foam rolled 20 min
rowed 9 min - tired and back achy, didn't want to push anything
ice bath 15 min
Saturday - CrossFit Open 12.5
Results:
157 reps
Thursday, March 22, 2012
3/22
Thursday - Oly Intense + Back Squat Speed + Oly Stamina
A. Squat Snatch Cluster, 1.1 x 4 sets, 5 min b/t sets
B. Back Squat @ 20X1, 1 rep @ 95%RM x 3 sets, 4 min
C. Hang Squat Clean, build to a 6 RM
Results:
A. 185/190/195xf+1/195x1+f/200x2
B. 330lb - felt slow and weak
C. 185/205x5+f/215x6
A. Squat Snatch Cluster, 1.1 x 4 sets, 5 min b/t sets
B. Back Squat @ 20X1, 1 rep @ 95%RM x 3 sets, 4 min
C. Hang Squat Clean, build to a 6 RM
Results:
A. 185/190/195xf+1/195x1+f/200x2
B. 330lb - felt slow and weak
C. 185/205x5+f/215x6
Wednesday, March 21, 2012
3/20
Tuesday - AM - LEnd tester, PM - MAP Scenarios
AM
For time:
Squat Snatch - 105lb - 10,8,6,4,2
Chest to Bar Chin-ups - 10,10,10,10,10
Results:
t = 3:33
notes: last 3 pullups were not CTB but did not want to let go of bar
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:
Thrusters - 45lb
Toes through rings
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
For time @ high aerobic effort:
SDLHP (65) - 10,10,10,10,10,10
Box Jumps (40") - 5,5,5,5,5,5
HSPU - 7,7,7,7,7,7
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort:
Results:
Airdyne felt consistent - a little tonight tired but pushed through
part 1) 6:25
part 2) 6:36
Wed - off
AM
For time:
Squat Snatch - 105lb - 10,8,6,4,2
Chest to Bar Chin-ups - 10,10,10,10,10
Results:
t = 3:33
notes: last 3 pullups were not CTB but did not want to let go of bar
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:
Thrusters - 45lb
Toes through rings
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
For time @ high aerobic effort:
SDLHP (65) - 10,10,10,10,10,10
Box Jumps (40") - 5,5,5,5,5,5
HSPU - 7,7,7,7,7,7
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort:
Results:
Airdyne felt consistent - a little tonight tired but pushed through
part 1) 6:25
part 2) 6:36
Wed - off
Monday, March 19, 2012
3/19 - another PR
Monday - Oly intense + DL Speed + Oly Stamina
AM
A. Squat Clean and Split Jerk, build to a 1RM
B. DL @ 11X1, 1 rep @ 80%RM x 10 sets, 60 sec
C. OHS @ 185lb, 5 x 5, 1 min
Results:
A. 225/235/245/255/265 (failed jerk)/270 PR (video below of 265/270)
B. 325lb felt fast and solid
C. complete
PM
Swim tech work - 20 min - keep it lite/fun/ez
Results:
subbed 1 mile run + 1 mile row (8min pace/2:10 pace)
want to start testing the foot - felt OK
AM
A. Squat Clean and Split Jerk, build to a 1RM
B. DL @ 11X1, 1 rep @ 80%RM x 10 sets, 60 sec
C. OHS @ 185lb, 5 x 5, 1 min
Results:
A. 225/235/245/255/265 (failed jerk)/270 PR (video below of 265/270)
B. 325lb felt fast and solid
C. complete
PM
Swim tech work - 20 min - keep it lite/fun/ez
Results:
subbed 1 mile run + 1 mile row (8min pace/2:10 pace)
want to start testing the foot - felt OK
Sunday, March 18, 2012
3/17-3/18
Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
Row 1000m @ 95%
+
15 min recovery
+
Run 800m @ 95%
+
15 min recovery
+
Airdyne 3 minutes @ bunch yourself in the face effort
Results:
row = 307.8
run = 2:37 - first time running hard in 6 weeks, felt good and foot felt fine next day!
A.D. = quads burned!
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
rowed 13.5 min x 2 sets
foam rolled 15 min b/t sets
Saturday - CrossFit Open 12.4
Results:
267 reps
notes: wasn't really happy with this as I felt I should have gotten through 30 MU's. First 15 went as planned and if I held pace I would have had 30-60 sec for WBs. I fell off hard doing single MUs and just had nothing left in arms.
AM
Row 1000m @ 95%
+
15 min recovery
+
Run 800m @ 95%
+
15 min recovery
+
Airdyne 3 minutes @ bunch yourself in the face effort
Results:
row = 307.8
run = 2:37 - first time running hard in 6 weeks, felt good and foot felt fine next day!
A.D. = quads burned!
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
rowed 13.5 min x 2 sets
foam rolled 15 min b/t sets
Saturday - CrossFit Open 12.4
Results:
267 reps
notes: wasn't really happy with this as I felt I should have gotten through 30 MU's. First 15 went as planned and if I held pace I would have had 30-60 sec for WBs. I fell off hard doing single MUs and just had nothing left in arms.
Thursday, March 15, 2012
3/15
Thursday - Oly Intense + Back Squat Speed + Oly Stamina
A. Squat Snatch Cluster, 1.1.1 x 3 sets, 5 min b/t sets
B. Back Squat @ 20X1, 1 rep @ 90%RM x 5 sets, 2 min - speed through middle
C. Thrusters, build to a 10RM - 5 sets only
Results:
A. 175/185/195 x 2 + f + 1 (video of 185 below)
B. 315lb - felt good
C. 145/165/175/185 (video of 185 below)
A. Squat Snatch Cluster, 1.1.1 x 3 sets, 5 min b/t sets
B. Back Squat @ 20X1, 1 rep @ 90%RM x 5 sets, 2 min - speed through middle
C. Thrusters, build to a 10RM - 5 sets only
Results:
A. 175/185/195 x 2 + f + 1 (video of 185 below)
B. 315lb - felt good
C. 145/165/175/185 (video of 185 below)
Wednesday, March 14, 2012
3/13
Tuesday - AM - LEnd tester, PM - MAP Scenarios
AM
For time:
Muscle-ups - 9,7,5,3
Thruster (95lb) - 15,15,15,15
Results:
t=5:55
notes: tried to go unbroken and failed many times. My triceps were fried still from Sat and had nothing on MUs. Failed on the 7th Mus of round 2 and then mostly singles from there. Almost failed a press on thrusters. Need these arms to recover by Sat
PM - stretch/roll your feet and calfs pre/during/post session
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
3 rounds @ high aerobic effort:
15 Chest to Bar Chin-ups
15 Burpees to 6" overhead
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
21,18,15,12,9,6,3 rep rds @ high aerobic effort:
Wall Balls - 20#
KBS - 24kg
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort:
Results:
Airdyne's felt good
part 1 = 3:33 - pretty smoked but recovered in 5min
part 2 = 6:31 - AFAP
Wed - off
AM
For time:
Muscle-ups - 9,7,5,3
Thruster (95lb) - 15,15,15,15
Results:
t=5:55
notes: tried to go unbroken and failed many times. My triceps were fried still from Sat and had nothing on MUs. Failed on the 7th Mus of round 2 and then mostly singles from there. Almost failed a press on thrusters. Need these arms to recover by Sat
PM - stretch/roll your feet and calfs pre/during/post session
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
3 rounds @ high aerobic effort:
15 Chest to Bar Chin-ups
15 Burpees to 6" overhead
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
21,18,15,12,9,6,3 rep rds @ high aerobic effort:
Wall Balls - 20#
KBS - 24kg
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort:
Results:
Airdyne's felt good
part 1 = 3:33 - pretty smoked but recovered in 5min
part 2 = 6:31 - AFAP
Wed - off
Monday, March 12, 2012
3/12
Monday - Oly intense + DL Speed + Oly Stamina
AM
A. Squat Clean, build to a tough single
B. DL @ 11X1, 2 reps @ 75%RM x 6 sets, 90 sec
C. Split Jerk @ 225lb, 5 reps x 5 sets, 5 min
Results:
A. 225x2 / 245 / 255 / 265 (video below)
B. 305lb
C. complete but tough - triceps sore from 12.3
PM
Swim tech work - 20 min - keep it lite/fun/ez
Results:
completed, worked on continuous strokes, then some kicks
AM
A. Squat Clean, build to a tough single
B. DL @ 11X1, 2 reps @ 75%RM x 6 sets, 90 sec
C. Split Jerk @ 225lb, 5 reps x 5 sets, 5 min
Results:
A. 225x2 / 245 / 255 / 265 (video below)
B. 305lb
C. complete but tough - triceps sore from 12.3
PM
Swim tech work - 20 min - keep it lite/fun/ez
Results:
completed, worked on continuous strokes, then some kicks
3/10-3/11
Sat:
Open WOD 12.3
Results:
441 reps (12 rds + 9)
fell off some in middle; feet, calves, knees destroyed from not doing Box Jumps in months.
Sunday:
10 min cycle
20 min foam roll
5 min stretch
15 min ice bath
(needed this after 12.3, joints are aching today)
Open WOD 12.3
Results:
441 reps (12 rds + 9)
fell off some in middle; feet, calves, knees destroyed from not doing Box Jumps in months.
Sunday:
10 min cycle
20 min foam roll
5 min stretch
15 min ice bath
(needed this after 12.3, joints are aching today)
Friday, March 9, 2012
3/7-3/9
Tues PM:
5 min on Rower @ high aerobic effort:
+
5 min recovery
+
For time @ high aerobic:
Muscle-ups - 9,7,5,3,1
Double Unders - 100,80,60,40,20
+
5 min recovery
+
5 min on Rower @ high aerobic effort:
+
5 min recovery
+
7 minutes @ high aerobic effort:
20 ft handstand walk
20 russian kbs - 32kg
20 wall balls - 20lb
+
5 min recovery
+
5 min on Rower @ high aerobic effort:
Results:
Rows about 1:50-1:53 pace - a little faster than last time
part 1: 7:05 - DUs felt good, all MUs UB
part 2: 3 rounds + 4 KBS - HS walks good except 4th rounds broke down
Wed - off
Thursday - Oly Intense + Back Squat Speed + Oly Stamina
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 4 sets, 5-7 mins
B. Back Squat @ 20X1, 2 reps @ 85%RM x 4 sets, 3 min - speed through middle
C. OHS @ 155lb, 50 reps in few sets as possible - 2 min rest b/t sets
Results:
A. 215/225/230/230 - felt great
B. 300lb - much smoother than last week's 290lb
C. 15-15-15-5 - felt solid
Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
Set # 1 @ 95-97%:
30 Push-up BUrpees
1 min rest
300m Row
1 min rest
60 sec Airdyne
+
20 min rest
+
Set # 2 @ 95-97%:
60 sec Airdyne
1 min rest
300 m row
1 min rest
30 push-up burpees
Results:
set 1: 58 sec/51.8/1 min airdyne consistent
set 2: 1 min airdyne consistent/51.1/60 sec
notes: felt powerful in everything
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
rowed for 12.5 min/rolled achilles and quads with barbell/rowed for 12.5 min
5 min on Rower @ high aerobic effort:
+
5 min recovery
+
For time @ high aerobic:
Muscle-ups - 9,7,5,3,1
Double Unders - 100,80,60,40,20
+
5 min recovery
+
5 min on Rower @ high aerobic effort:
+
5 min recovery
+
7 minutes @ high aerobic effort:
20 ft handstand walk
20 russian kbs - 32kg
20 wall balls - 20lb
+
5 min recovery
+
5 min on Rower @ high aerobic effort:
Results:
Rows about 1:50-1:53 pace - a little faster than last time
part 1: 7:05 - DUs felt good, all MUs UB
part 2: 3 rounds + 4 KBS - HS walks good except 4th rounds broke down
Wed - off
Thursday - Oly Intense + Back Squat Speed + Oly Stamina
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 4 sets, 5-7 mins
B. Back Squat @ 20X1, 2 reps @ 85%RM x 4 sets, 3 min - speed through middle
C. OHS @ 155lb, 50 reps in few sets as possible - 2 min rest b/t sets
Results:
A. 215/225/230/230 - felt great
B. 300lb - much smoother than last week's 290lb
C. 15-15-15-5 - felt solid
Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
Set # 1 @ 95-97%:
30 Push-up BUrpees
1 min rest
300m Row
1 min rest
60 sec Airdyne
+
20 min rest
+
Set # 2 @ 95-97%:
60 sec Airdyne
1 min rest
300 m row
1 min rest
30 push-up burpees
Results:
set 1: 58 sec/51.8/1 min airdyne consistent
set 2: 1 min airdyne consistent/51.1/60 sec
notes: felt powerful in everything
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
rowed for 12.5 min/rolled achilles and quads with barbell/rowed for 12.5 min
Tuesday, March 6, 2012
3/5-3/6
Mon PM:
subbed 20 min run tech work for 20 min swim tech work
notes: wanted to test foot so ran 400m @ 60%, stretched feet/calf x 5 sets; foot felt fine the next day but not perfect yet.
Tues AM:
LEnd tester, PM - MAP Scenarios
For time:
15 Squat Clean - 115lb
25 Chin-ups
12 Squat Clean - 115lb
25 Chin-ups
9 Squat Clean - 115lb
Results:
t=3:10
notes: fucking killed me; my lungs burned like I never worked out before - breathing felt controlled but muscular stamina was limiter - everything UnBroken but VERY close to breaking twice.
PM:
will complete tonight
subbed 20 min run tech work for 20 min swim tech work
notes: wanted to test foot so ran 400m @ 60%, stretched feet/calf x 5 sets; foot felt fine the next day but not perfect yet.
Tues AM:
LEnd tester, PM - MAP Scenarios
For time:
15 Squat Clean - 115lb
25 Chin-ups
12 Squat Clean - 115lb
25 Chin-ups
9 Squat Clean - 115lb
Results:
t=3:10
notes: fucking killed me; my lungs burned like I never worked out before - breathing felt controlled but muscular stamina was limiter - everything UnBroken but VERY close to breaking twice.
PM:
will complete tonight
Monday, March 5, 2012
3/5
Monday - Oly intense + DL Speed + Oly Stamina
AM
A. Power Clean Cluster, 1.1.1.1.1.1 x 3 sets, 10 min
B. DL @ 11X1, 3 reps @ 70%RM x 6 sets, 90 sec
C. Squat Clean Thruster @ 205lb, 2 reps x 10 sets, 1 min
Results:
A. 235/245/250 - felt good, focused on pulling it back into me (video of last 3 reps below)
B. 285lb
C. complete
notes: felt a little sore and fatigued from Sat but felt good once I got going!
AM
A. Power Clean Cluster, 1.1.1.1.1.1 x 3 sets, 10 min
B. DL @ 11X1, 3 reps @ 70%RM x 6 sets, 90 sec
C. Squat Clean Thruster @ 205lb, 2 reps x 10 sets, 1 min
Results:
A. 235/245/250 - felt good, focused on pulling it back into me (video of last 3 reps below)
B. 285lb
C. complete
notes: felt a little sore and fatigued from Sat but felt good once I got going!
Sunday, March 4, 2012
12.2
Crossfit Open 12.2
Results:
90 reps
notes: Did this at Crossfit Moxie. Had 30 sec left but didn't attempt to switch out weights and go for 210lb. Felt consistent the entire time.
Results:
90 reps
notes: Did this at Crossfit Moxie. Had 30 sec left but didn't attempt to switch out weights and go for 210lb. Felt consistent the entire time.
Friday, March 2, 2012
3/2
Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
2 sets @ 97% effort:
30 Push-up Burpees to 6" overhead height
Airdyne 60 sec @ pukie pace
Rest 20 min b/t effort
Results:
2:07/2:09
notes: quads were smoked afterward - very tough
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
Subbed 10 min row each set
stretched and foam rolled between, practiced muscle snatch with bar
AM
2 sets @ 97% effort:
30 Push-up Burpees to 6" overhead height
Airdyne 60 sec @ pukie pace
Rest 20 min b/t effort
Results:
2:07/2:09
notes: quads were smoked afterward - very tough
PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)
Results:
Subbed 10 min row each set
stretched and foam rolled between, practiced muscle snatch with bar
Thursday, March 1, 2012
3/1
Thursday - Oly Intense + Back Squat Speed + Oly Stamina
A. Power Clean. Hang Squat Clean. Split Jerk, 1.2.3 x 4 sets, 5 min
B. Back Squat @ 20X1, 2 reps @ 82.5%RM x 5 sets, 3 min - speed through middle
C. OHS @ 155lb, 30 reps in few sets as possible - 30 sec rest b/t sets
Results:
A. 205/215/220/225 - felt great (video below)
B. 290lb - no speed through middle but felt pretty good
C. sets of 15/12/3
A. Power Clean. Hang Squat Clean. Split Jerk, 1.2.3 x 4 sets, 5 min
B. Back Squat @ 20X1, 2 reps @ 82.5%RM x 5 sets, 3 min - speed through middle
C. OHS @ 155lb, 30 reps in few sets as possible - 30 sec rest b/t sets
Results:
A. 205/215/220/225 - felt great (video below)
B. 290lb - no speed through middle but felt pretty good
C. sets of 15/12/3
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