Tuesday 

AM - Snatch intense + Clean intense(ish) + CP Battery(include Squatting)

A. Power Snatch Cluster, 1.1.1 x 4 sets, 5 min - 90-95% effort

B. Power Clean Cluster, 1.1.1 x 4 sets, 5 min - 90-95% effort

C. Front Squat @ 225lb, 3 reps per min for 10 minutes - bar taken from ground into squat clean on rep 1 every set

D. AMRAP in 10 minutes:

5 HSPU wearing 20lb vest

3 Rope Climbs wearing 20lb vest

Results:

A. 175/180/180/180x2+f - no pop at all today

B. 235/240/245/245 - felt a little better - hammies must be tired from weekend

C. complete- felt good

D. 7 rounds + 5HSPU

PM - Swimming int's

90 sec continuous Swim x 10 sets, rest as needed to keep swim continuous and high effort

Results:

complete - after I paid $24 for a stupid yuppie club!

Wednesday 

AM - 5-8 min tester

AMRAP in 7 minutes:

7 Clean and Jerk @ 95lb

7 Box Jump Burpees - 24"

*Goal is 7 rounds

Results:

7 rounds + 2 burpee BJs- moved the entire time

PM - MAP Multi

5 minutes @ 90% effort:

5 OHS @ 95lb - bar taken from floor

5 C2B Chin-ups

15 Box Jumps - 20"

--5 min recovery

5 minutes @ 90% effort:

100m Prowler Push @ 90lb

100m Farmers Walk @ 24kg/hand

--15 min recovery

5 minutes @ 90% effort:

5 Power Snatch @ 95lb

10 Ring Dips

15 Air Squats

--5 min recovery

5 minutes @ 90% effort:

100m Sled Pull @ 90lb

50 Double Unders

Results:

1) 6 rounds - smooth

2) 2 rounds + 60m

3) 6 rounds - ez

4) 2 rounds + 10m

notes: felt great tonight!

Brutal weekend!

Friday - AM - Clean intense + Snatch moderate + DL int + UB CP tester, PM - Aerobic Hill Repeats

AM

A. Power Clean. Front Squat, 1.1 x 5 sets, 4-5 min

B. Power Snatch. OHS @ 185lb, 1.1 x 10 sets, 1 min

C. DL, quickly build to 90% 1RM for a single

D. For time:

20lb Vest Rope Climbs - 5,4,3,2,1

20lb Vest Ring Dips - 15,12,9,6,3

Results:

A. 245/255/260/260/260

B. complete - did some extra OHS at end

C. 375lb - felt awful - back rounded

D. t=6:21

PM

5 min Run on flat @ 50% effort

+

10 x 1 min uphill run @ 90% effort (just below lactic), walk/jog down 2 min

+

5 min Run on flat @ 50% effort

Results:

Felt great

Saturday 

AM

5 rounds for time - bar always taken from the floor:

10 Power Clean @ 185lb

10 Front Rack Walking Lunges @ 185lb

10 Shoulder to Overhead @ 185b

Results:

t=17:21

notes: lunges were toughest part, felt pretty good, good tester for me.

Noon

400m Prowler Push @ 185lb

Results:

t=17:40

notes: 200m = 5:30, then had nothing left for push back, could barely get it moving, sticky ground!

PM - Swimming int's

5 x 1 minute Swim @ high effort/1 min rest

+

10 min rest

+

5 x 1 min Swim @ high effort/1 min rest

+

5-7 min Treading Water tech work holding object

Results:

complete and felt good, need to practice more efficient kicking

Sunday 

AM - MAP sets

5 sets @ high aerobic effort:

7 Muscle-ups

35 Wall Balls - 20#

1 min b/t sets

+

15 min

+

5 sets @ high aerobic effort:

200ft Bear Crawl wearing 20lb Vest

60 sec Airdyne 

1:30 min b.t sets

+

15 min 

+

5 sets @ high aerobic effort:

10 KBS - 32kg

7 Burpees

4 x 10 meters shuttle run - touch floor each turn around

7 Burpees

4 x 10 meters shuttle run - touch floor each turn around

2 min b.t sets

Results:

1) all unbroken but longer rest between MU and wb - 1:40/1:44/1:45/1:49/1:56

2) complete

3) all about 1:15 - could use to practice more agility

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

15min stretch

15min jog

10 min practice HS walk/freestanding HSPU

15 min jog

AND I;M EXHAUSTED READY FOR A DAY OFF!

Tuesday - AM - Snatch intense + Clean moderate + Back Squat with Chains + Prowler LP1, PM - Rowing MAP

AM

A. Low Hang Squat Snatch, build to a 1RM - static start @ position from knee caps, not dynamic

B. Squat Clean Thruster, 1 tough rep per min for 10 mins - start @ 205lb, add load as you lcan

C. Back Squat with Chains @ 20X1, 2 reps x 8 sets, 3 min - 90% effort per set

D. Prowler Sprint @ BWT, 30 sec ALL OUT x 5 sets, 5-7 min b.t sets

Results:

A. 155/175/185/195/205/215f

B. 205x2/215x3/220/225x2/230f+1/230/

C. 245x4sets/250x3 sets/255 - all + 60lb chains

D. complete

PM

10 x 45 sec Row @ 50% effort/45 sec Row @ 2k PR pace - use Damper # 3 for these 10 sets

+

High Hang Squat Snatch @ 135lb, 3 perfect/fast reps x 5 sets, 2 min

+

10 x 45 sec Row @ 50% effort/45 sec Row @ 2k PR pace - use Damper # 6 for these 10 sets

Results:

complete @ 1:40 pace- tough!

snatch practice complete

Wednesday - AM - LEnd - varied, PM - MAP Multi

AM

AMRAP in 3 minutes - Go Hard:

7 Clean and Jerk @ 95lb

7 Burpees to 6" OH

7 C2B

+

Rest 15 min

+

AMRAP in 3 minutes - Go Hard:

7 Clean and Jerk @ 95lb

7 Burpees to 6" OH

7 C2B

Results:

3 rounds + 4 burpees/3 rounds + 5 burpees

PM

5 minutes of work @ high aerobic effort:

25 Thrusters @ 65lb

25 Box Jumps - 20"

25 GH Sit-ups

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Prowler Push @ 45lb load

10 Box Jump Burpees - 30" box

--15 min recovery

5 minutes of work @ high aerobic effort:

25 OHS @ 65lb

50 Double Unders

25 DL @ 95lb

50 Double Unders

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Run with 20lb Med Ball on Chest

15 Toes to Bar

Results:

1) 2 rounds

2) 2 rounds + 100m + 1 burpee

3) 43 DUs shy of 2 rounds - not moving very fast

4) 4 rounds

3 day training weekend

Friday - AM - Clean intense + Snatch moderate + DL int + UB CP tester, PM - Aerobic Hill Repeats

AM

A. Squat Clean. Front Squat, 1.1 x 5 sets, 4-5 min

B. Squat Snatch @ 185lb, 2 touch n go reps x 5 sets, 2 min

C. Romanian @ 30X0, 2-2-2-2-2, 4-5 min - full effort

D. For time:

20lb Vest Muscle-ups - 5,4,3,2,1

20lb Vest HSPU to 2" depth - 10,8,6,4,2

Results:

A. 235/245/255/260/260 (failed the clean, couldn't get out of hole)

B. complete - felt good and easy

C. 305/305/310/310/315

D. t = 9:13 - was doing singles at end - fell apart

PM

5 min Run on flat @ 50% effort

+

5 x 2 min uphill run @ 90% effort (just below lactic), walk/jog down 3-4 min

+

5 min Run on flat @ 50% effort

Results:

went pretty hard first one and made the rest VERY tough!

Saturday 

Noon

CrossFit Tester - try to include a heavy OH lift in the test (OHS, Jerk)

5 rope climbs 15'

5 Clean and Jerks 185lb

4 RCs

4 C+J 195lb

3 RCs

3 C+J 205lb

2 RCs

2 C+J 215lb

1 RC

1 C+J 225lb

t=6:00

PM - Swimming int's

5 x 1 minute Swim @ high effort/1 min rest

+

10 min rest

+

5 x 1 min Swim @ high effort/1 min rest

+

5-7 min Treading Water tech work

Results: about 65yds each min - best swimming ever felt

Sunday 

AM - MAP sets

7 x @ high aerobic effort: 30 sec Airdyne/30 sec recovery

+

5-7 min

+

5 x @ high aerobic effort: 1 minute Prowler Push @ very load load/1 min rest

+

5-7 min

+

3 x @ high/consistent aerobic effort: 1 minute Bear Crawl wearing 20lb vest/1 minute Walking Lunges wearing 20lb vest/2 min rest

+

5-7 min

+

1 x 1 min KBS - 24kg/1 min Burpees/1 min KBS - 24kg

Results:

AD = jamming!

prowler + 45lb - hurt!

Bear crawl + lunges = complete

KBS= 28/round; burpees = 26

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

15 foam roll+ 6 min stretch

+

12 min jog

+

5x: 5 yd HS walk, 3 kipping HSPU, 10 Hollow ROcks, 3x KB OHS, 10 sec L-sit

+

12 min jog

Tuesday - AM - Snatch intense + Clean moderate + Back Squat with Chains + Prowler LP1, PM - Swimming int's

AM

A. High Hang Squat Snatch, build to a 1RM - static start @ position, not dynamic

B. Power Clean. Squat Clean, 2.1 x 3 sets, 4-5 min

C. Back Squat with Chains @ 20X1, 3 reps x 7 sets, 3 min - 90% effort per set

D. Prowler Sprint @ BWT, 20 sec ALL OUT x 5 sets, 4-5 min b.t sets

Results:

A. 155/165/175/185/195f/195 - liked these a lot as I had to be quick under

B. 240/245/250

C. 235/235/235/240/245/245/245 all plus 60lb chains

D. complete felt great

PM

25 yard Swim with carrying lite object in one arm x 20 sets, rest as needed b/t repeats

Results:

tried 10 laps with 15lb medball but kind of weird so swam for 10 additional minutes which was tough.

Wednesday - AM - LEnd - varied, PM - MAP Multi

AM

15,12,9 for time @ 97%:

Power Snatch @ 95lb 

Burpees

+

10 min rest

+

15,12,9 for time @ 97%:

Power Clean @ 115lb

Burpees

Results:

2:51

2:36

notes: very tough but consistent throughout

PM

5 minutes of work @ high aerobic effort:

75 Double Unders

10 HSPU

5 touch n go Squat Clean @ 115lb

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Farmers Carry/Run with 16kg/hand

10 Burpee Box Jumps - 24"

--15 min recovery

5 minutes of work @ high aerobic effort:

75 Double Unders

10 OHS @ 95lb

10 Ring Dips

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Run with 10kg plate held overhead

100ft Bear Crawl

100ft Walking Lunges

Results:

1) 3 rounds + 10DUs

2) 3 rounds + 50m run

3) 2 rounds + 5 ring dips - DUs fell apart

4) 3 rounds

Friday 

AM - Clean intense + Snatch moderate + DL int + Press intense + Depth HSPU volume

A. Push Jerk, build to heavy single

B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min - full effort

C. Hang Power Snatch @ 155lb, 5 fast reps x 5 sets, 3 min

D. Romanian Deadlift @ 30X0, 2-2-2-2-2, 3 min - 90-95% effort per set

E. HSPU to extra depth, 3 tough reps per min for 10 mins

Results:

A. 235/245/260/270/ 280f

B. 245/250/255

C. complete 

D. 265/275/275/285/295

E. Complete

PM - hill sprints - varied

5 x 30 sec Hill Sprint @ 95-97% effort, 5 min b/t - wear a 20lb vest

+

3 x 3 min consistent uphill grind @ high aerobic effort/4-5 min jog back down - not wearing a vest

Results:

tough with vest - slowed the last couple

3 min felt good and consistent

Saturday - Noon - CF tester

with Khalipa at Norcal Crossfit

warmup:

1 min on each rotating x 3 sets

yoke walk

20' rope climb

back lever

freestanding HSPU

+

20 min alternating every minute:

205lb front squat from ground- last 4 sets = 215/220/225/230

12 CTB pullups

+

7 min amrap

10 wallballs

10 KBS 70lb

farmers carry 70lb KB/hand 30 yards

Results:

just shy of 6 full rounds

PM - Swimming

10 min Swim tech work

+

7-10 min Swim while carrying/pulling object, work/rest as you feel

+

7-10 min treading water tech work

Results:

20 min swim tech work - didn't have anything to drag

+

7 min tread water hands out of water practice

Sunday - AM - low intensity MAP, 

AM

12 x 1 min Row @ 50%/1 min Row @ 80%

+

5 min

+

12 x 1 min Row @ 50%/1 min Row @ 80%

Results:

complete - ave/500m = 2:06.5/2:06

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

20 min foam roll

+

10 min jog

+

5 rds:

3-4 kipping HSPU

7-10 yd HS walk

10 sec L-sit

10 Hollow rocks

+

10 min jog

Tuesday 

AM - Snatch intense + Back Squat with Chains/MU Volume + Clean moderate

A. Snatch Pull @ 110% RM, 1 powerful rep x 5 sets, 1 min

B. Squat Snatch, 1 rep x 9 sets, 1:30 min - 3 sets @ 80% RM, 3 sets @ 85% RM, 3 sets @ 90% RM

C1. Back Squat with Chains @ 20X1, 4-4-2-2-2, 2 min

C2. Muscle-ups, 8-10 reps x 5 sets, 2 min

D. touch n go Squat Clean @ 185lb, 3 reps per min for 10 mins

Results:

A. 245lb - felt heavy

B. 180/190/200 (f x 3) + 200 on 4th try - no pop today

C1. 255/255/265/275/280 - all sets + 60lb chains (last set tough)

C2. 10-10-10-8-8

D. complete - tough after everything else

PM - Swimming int's

30 x 25 yard Swim per min

+

Treading Water with 15-20lb object practice - 5-7 min

Results:

25 x 30m sprint per minute - a little longer pool made it tougher

Wednesday - AM - LP1/LP2, PM - MAP sets

AM

4 x Prowler Sprint 30 sec ALL OUT @ low load, 4 min b/t sets

+

4 x ALL OUT: 25 sec Clean and Jerk @ 115lb/25 sec Airdyne, 5 min b/t sets

Results:

prowler felt good

C+J= 9 or 10 reps/rd - felt solid

PM

10 sets @ moderate effort:

12 Chest to Bar Chin-ups

50 sec Airdyne 

1 min b/t sets

Results:

complete

Thursday - off

weekend

Friday 

AM - Clean intense + Snatch moderate + DL int + Press intense + Depth HSPU volume

A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80%

B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min - 90% effort

C. Clean Grip DL Cluster, 1.1.1 x 3 sets, 4 min - only last set tough

D1. Split Jerk, 1 rep x 5 sets, 10 sec - moderate effort per set

D2. HSPU to Extra Depth @ 20X0, 3 tough reps x 5 sets, 90 sec

Results:

A. 205/215/220

B. 230/240/245

C. 325/335/350

D1. 225/235/235/235/245

D2. made them tough!

PM - hill sprints - varied

5 x 25 sec Uphill Sprint ALL OUT, 4 min b/t sets

+

3 x 60 sec Uphill Sprint @ 95%, 6 min b/t sets

Results:

Hill sprints - felt good

60 sec - not much left in legs

Saturday - Noon - CF tester

Noon

For time:

10 Hang Squat Clean Thruster - 155lb

Run 100m

8 Hang Squat Clean Thruster - 155lb

Run 100m

6 Hang Squat Clean Thruster - 155lb

Run 100m

4 Hang Squat Clean Thruster - 155lb

Run 100m

2 Hang Squat Clean Thruster - 155lb

Results:

4:49 - squat stamina needs some work - all UB but runs were VERY slow!

PM - Swimming

10 min Swim tech work

+

7-10 min Swim while carrying/pulling object, work/rest as you feel

+

7-10 min treading water tech work

Results:

swim technique work

pulled an object for a few laps

practiced treading water - not very good yet

Sunday - AM - low intensity MAP, 

AM

10 x 1 min Row @ 50%/1 min Row @ 80%

+

5 min

+

10 x 1 min Row @ 50%/1 min Row @ 80%

Results:

complete - 80% = 1:54 pace - legs were tired

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

stretched + foam roll 20 min

+

15 min jog

+

4 rounds:

6-10 sec L-sit

10 yd HS walk UB

5-10 hollow rocks