Sunday, April 29, 2012

weekend volume and tester

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Power Snatch Cluster @ 80% effort, 1.1.1.1 x 4 sets, 5 min
B. Push Press @ 10X0, 8-10 reps x 3 sets, 4-5 min
C1. DL @ 12X1, 2 reps @ 225lb x 12 sets, 30 sec
C2. HSPU, 6 fast reps x 12 sets, 30 sec
D. Muscle-ups, as many sets of 5 unbroken as possible in 7 minutes

Results:
A. 165/170/170/175
B. 185/190/195 - all x 10
C1 + C2- complete unbroken and fast
D. 7 rounds + 3 + f as time ran out

PM
AMRAP Pistols in 1 min x 3 sets, 1 min
+
20 unbroken Chin-ups per min for up to 7 mins
+
10 sets:
10 Ring Push-ups
10 GH Sit-ups
10 GH Raises
1 min rest



Results:
pistols = 28/32/30
pullups = all unbroken challenging
triplet = all unbroken easy

Saturday - "Flow" + Skills
Row 10 min @ 1:55/500m
+
20 fast double unders x 10 sets, 20 sec
+
DB Power Snatch tech work
+
20 fast double unders x 10 sets, 20 sec
+
Row 10 min @ 1:55/500m



Results:
rows complete
DUs complete
SA snatch practiced hip power and positioning overhead

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
Event # 3

PM
7 minutes of work @ moderate effort:
15 Back Squat @ 135lb
15 Toes to Bar
Run 400m
--10 min recovery
7 minutes of work @ moderate effort:
15 Push Press @ 85lb
15 Front Squat @ 85lb
Run 400m



Results:
part 1) 2 rounds + 200m run
part 2) 2 rounds + 210m run
notes: part 2 was challenging on shoulders

Friday, April 27, 2012

Week of Training

Tuesday - Oly intense + Oly Stamina + Squat Moderate
A. Snatch, build to a 90% RM for a double
B. Hang Power Clean @ 225lb, 3 reps per min for 10 mins
C. Back Squat with Chains @ 20X1, 7-5-3, 5 min - 90% effort per set

Results:
A. 175/185/195/200x2
B. complete - challenging but much more in tank
C. 235/255/270 - all plus 60lb of chains

Wed - AM - MAP Airdyne, PM - 60/90/120 LEnd - fatigue sets
AM
15 x 50 sec Airdyne @ 50%/70 sec Airdyne @ 80%



Results:
complete - feeling good

PM
5 sets @ 95% effort:
21 Thrusters - 75lb
21 Chin-ups
Rest 5 min b/t sets



Results:
1:09/1:07/1:07/1:05/1:04 - fairly easy

Thursday - off

Sunday, April 22, 2012

weekend volume + "Amanda" PR

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Hang Power Clean, 5-5-5, 5 min
B. Push Jerk, 15-15-15-, 5-7 min - focus on quick turnover of reps, no pausing at all
C. DL @ 225lb, 15 touch n go reps x 5 sets, 2 min



Results:
A. 225/230x4+f/230x5
B. 165/170/175 - all felt fast
C. complete

PM
10 unbroken HSPU per min for up to 10 mins
+
15 unbroken Chin-ups per min for up to 10 mins
+
5 sets:
20 Pistols
20 GH Sit-ups
20 GH Back Extensions @ 2020
2 min b/t sets



Results:
kipping HSPU - 4 rounds + 9 + 1 + 5 in the 6th round + 1 + 1 (wanted to see how i managed after I failed)
butterfly pullups - 10 rounds complete fairly easily
+
5 rounds= 2:30/2:36/2:38/2:34/2:42 - pistols were easy

Saturday - "Flow" + Skills
Row 10 min @ 2:00/500m
+
20 fast double unders x 10 sets, 20 sec
+
Turkish Get-up tech work with 32kg KB - few reps per arm
+
20 fast double unders x 10 sets, 20 sec
+
Row 10 min @ 2:00/500m



Results:
row complete
DUs complete no breaks
TGU - 4/arm with 70lb, 1/arm with 88lb, 1/arm with 100lb
DUs complete - a couple breaks
row complete

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
"Amanda"



t=3:42 (PR by 2 seconds)
PM
10 minutes of work @ moderate effort:
10 Back Squat @ 135lb
10 Toes to Bar
Run 200m
--10 min recovery
10 minutes of work @ moderate effort:
10 Front Squat @ 85lb
10 Knees to Elbows
Run 200m



Results:
part 1) 6 rounds
part 2) 6 rounds + 5 squats

Thursday, April 19, 2012

4/18 - more PAIN

Wed - AM - MAP Airdyne, PM - 60/90/120 LEnd - fatigue sets
AM
15 x 1 min Airdyne @ 50%/1 min Airdyne @ 80%



Results:
complete - felt fine

PM
2 x Run 400m @ 95-97%, rest 4 min b/t sets
+
15 min
+
2 x Row 500m @ 95%, rest 6 min b/t sets
+
15 min
+
2 x @ 95%: 15 Power Snatch @ 95lb/15 Burpees/15 Power Snatch @ 95lb/15 Burpees, rest 7 min b/t sets



Results:
400m run = 61 sec for each
500m row = 129.4/129.5
couplet= 2:38/2:54 - all unbroken but burpees were VERY slow - had no power left and really didn't think I was going to get through it

Tuesday, April 17, 2012

Tues - Strength - Snatch PR

Tuesday - Oly intense + Oly Stamina + Squat Moderate
A. Snatch, build to a 1RM
B. Power Clean into Push Jerk @ 225lb, 1 rep every 30 sec for 10 mins - focus on fast transition from rack to overhead
C. Back Squat with Chains @ 20X1, 8-6-4, 5 min - 90% effort per set



Results:
A. 175/185/195/205/215 PR/225(f)/210/220(f)
didn't mean to go down to 210, thought it was 220 but felt great, 225 felt awful
B. complete - challenging
C. 210/230/250 - all plus 60lb of chains


210lb
video

215lb
video

Sunday, April 15, 2012

4/15 - another fun Sunday

Sunday - AM - CrossFit tester, PM - MAP ME
For time:
C2B Chins - 30,25,20,15,10
Push Jerk (155lb) - 15,12,9,6,3
*Sub 8 min



Results:
t=7:19
1st round unbroken, then most sets cut in half - easier than anticipated


PM
10 minutes of work @ high/consistent effort:
Airdyne 1 min
KBS - 24kg 1 min
--10 min recovery
10 minute of work @ high/consistent effort:
400m Run
30 Wall Balls - 20#
--10 min recovery
10 minutes of work @ high/consistent effort:
Row 1 min
Burpees 1 min



Results:
part 1) airdyne consistent, 26 KBS/round all unbroken
part 2) 3 rounds + 400m run + 1 wallball
part 3) row about 1:50 pace + 20 or 21 burpees every round
felt great throughout

Saturday, April 14, 2012

4/14 - very painful intervals

Saturday - LEnd 120 sec x 3 sets
3 sets @ 95%:
20 Thruster - 105lb
Row 400m
Rest 3 x work time



Results:
2:03/2:05/2:11
I didn't think these would be that tough, I was destroyed after the last one, the row fell off about 3-4 seconds.

Friday, April 13, 2012

4/13 - clean + press + deadlift + DU

Friday - Clean Intense + Jerk Intense + DL Stamina + DU work
A. Squat Clean Cluster @ 90%+ effort, 1.1.1.1 x 5 sets, 3 min - try to use same loads as last week
B. Push Press @ 11X1, 2-3 reps x 5 sets, 4-5 min
C. Deadlift @ 325lb, 5 fast touch n go reps per min for 5 mins
D. 75 Double Unders per min for as many minutes as possible (up to a maximum of 10 minutes)



Results:
A. 230/235/235/240/240
B. 215/225/235x2/235x3/240x2
C. I think I did 6 sets - felt great
D. couldn't string any together during minute 1 so re-started: got through 3 rounds and the 4th round took 7 second over. 4 rounds in 4:07

Wednesday, April 11, 2012

4/11 - double

Wed - AM - MAP Running, LEnd 60/90 sec x 6 sets
AM
6 x 3 min uphilll run @ 85% effort/3-5 min lite run back down



Results:
complete: very fatigued afterward!

PM
3 sets @ 95-97% effort:
15 Power Snatch - 115lb
Row 150m
Rest 3 x work time
+
15 min recovery
+
3 sets @ 95% effort:
15 Power Clean - 135lb
Airdyne 30 sec
Rest 3 x work time



Results:
part 1: 1:10/1:12/1:12
part 2: 1:05/1:08/1:09
grip killer but felt better tonight than last week which was BRUTALIZING

Tuesday, April 10, 2012

4/10 - Strength Day

Tuesday - Snatch intense + Front Squat with Chains + CGBP/Wtd Chin
A. Squat Snatch @ 95% effort, 2-1-2-1-2-1, 5 min b/t sets - 2% higher for each 2-1
B. Front Squat with Chains @ 42X1, 2-3 reps x 5 sets, 4 min
C1. Close Grip Bench Press @ 20X1, 2-3 reps x 4 sets, 2 min
C2. Wtd Supinated Chin-ups @ 21X1, 3-5 x 4 sets, 2 min



Results:
A. 175/185/180/190/185/195+205 (video below)
B. 195/205/215x2x3 sets - all weights plus 60lb of chains
C1. 235/250/260x3x2sets
C2. 60lb/70lb/80x4/80x3


video

Monday, April 9, 2012

4/9 - Easter Double Day

Sunday - AM - CrossFit tester, PM - MAP ME
Achieve highest possible ladder in 10 mins:
+1 OHS - 135lb (bar taken from floor)
+1 Muscle-ups



Results:
I assumed a ladder had to be unbroken, so rested until I could complete each round unbroken, then failed on 6th MU of round 8 - finished with 3 singles then 1 snatch before time ran out.  OHS easy, MU still the difficult part.

PM
10 minutes of work @ high/consistent effort:
75 Double Unders
20 Wall Balls - 20#
10 Knees to Elbows
--10 min recovery
10 minute of work @ high/consistent effort:
10 Squat Clean Thrusters - 95lb
10 Chin-ups
Run 400m
--10 min recovery
10 minutes of work @ high/consistent effort:
10 SDLHP - 75lb
10 Ring Dips
Row 300m



Results:
part 1) 4 rounds + 56 DUs - 1st round DUs unbroken, then horribly broken
part 2) 3 rounds + 2 pullups - runs were so slow - like 2min and slower
part 3) 5 rounds + 10 SDHP

Saturday, April 7, 2012

Sat 4/7 pain intervals

Saturday - LEnd 120 sec x 3 sets
3 sets @ 95%:
10 Hang Power Clean and Push Jerk - 155lb
Row 400m
Rest 3 x work time



Results:
1:55/1:55/1:59
all unbroken and fast - last one was only real painful one!

Friday, April 6, 2012

4/6 - strength + DUs

Friday - Clean Intense + Jerk Intense + DL Stamina + DU work
A. Squat Clean Cluster @ 90% effort, 1.1.1 x 5 sets, 3 min
B. Push Press. Push Jerk. Split Jerk, 3.2.1 x 3 sets, 5 min
C. Deadlift @ 315lb, 5 fast touch n go reps per min for 5 mins
D. 10 x 30 sec Double Unders/30 sec rest



Results:
A. 225/230/230/235/240
B. 205/215/215
C. complete - felt good
D. all right around 50 - only 3 trip ups throughout

Thursday, April 5, 2012

4/4 - tough double

Wed - AM - MAP Running, LEnd 60/90 sec x 6 sets
AM
5 x 3 min uphilll run @ 85% effort/3-5 min lite run back down



Results:
complete: felt good and tough, foot felt great

PM
3 sets @ 95-97% effort:
21 Thrusters - 105lb
21 Chest to Bar Chin-ups
Rest 3 x work time
+
15 min recovery
+
3 sets @ 95% effort:
15 Power Clean - 115lb
15 Bar Facing Burpees
30 sec Airdyne
Rest 3 x work time



Results:
part 1: 1:15/1:15/1:17
smoked after this, felt a little pukie 
part 2: 2:02/1:54/1:45
still recovering from the first 3 sets but got better throughout

Tuesday, April 3, 2012

4 days off + strong day back

Took 4 days off down in SLO for well needed relaxation with all my friends.

Back on today and felt great

Tuesday - Snatch intense + Front Squat with Chains + CGBP/Wtd Chin
A. Squat Snatch @ 90% effort, 3-2-1-3-2-1, 5 min b/t sets - 2-5% higher on sets 4/5/6
B. Front Squat with Chains @ 42X1, 2-3 reps x 5 sets, 4 min
C1. Close Grip Bench Press @ 20X1, 4-6 reps x 3 sets, 2 min
C2. Wtd Pronated Chin-up Cluster @ 30X0, 1.1.1.1.1 x 3 sets, 2 min



Results:
A. 155/170/180/165/175/190 + 190 (extra set to get a better feel - felt solid)
B. 175/195/210/220x2/215x2 (all plus 60lb of chains; lost tempo @ 220lb so went down 5lb)
C1. 225/240x5/240x5
C2. 55lb/65lb/75lb