Thursday, June 28, 2012


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!

Monday, June 25, 2012

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!

Saturday, June 23, 2012


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

Sunday, June 17, 2012

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

Friday, June 15, 2012


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

Sunday, June 10, 2012


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

Monday, June 4, 2012

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