Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity

A. Back Squat @ 20X1, 2-2-2, 5 min - all sets near 95-97% effort

B. Power Snatch Cluster, 1.1.1.1.1 x 2 sets, 5 min

C. Power Snatch Cluster, 1.1.1 x 1 set, 5 min

D. Squat Clean and Split Jerk, 1 rep per min for 10 mins - 225 lb - if you fail, stop

Results:

A. 290/300/305 

B. 175lb x 2 sets

C. 190lb

D.  complete

notes: love these EMOTM strength wods - very challenging but keep surprising myself that I can complete them!  Felt a little sluggish and slow today but happy with performance.  

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

3 sets @ 90-95% effort:

9 muscle-ups

run 100m

15 thrusters - 95lbs

run 100m

25 push-up burpees

Rest 5 x work time

Results:
2:56/3:00/3:05 - all UB kept it at about 90-95% - still smoked me, definitely not primed for these energy systems as they are killing me, but I do feel like the power output is good and happy with that.

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:

both runs complete and felt good - practiced handstand walks, SL squats, did some flow work, and foam rolled.

1/9-1/10

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 31X1, 4 reps @ 135lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min

C. 5 sets ALL OUT:

25 fast Chin-ups

25 sec Sprint on Airdyne

Rest 8 x work time

Results:

A. complete

B. 335lb for all - hook grip kills on these

C. all UB and 100% - felt good and easy

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

10 squat clean thruster - 115lb

20 ring dips

15 kbs - 32kg

Rest 6 x work time

Results:

1:31/1:30/1:30 - all UB

PM

3 sets @ 95% effort:

60 sec Push-up Burpees

60 sec Airdyne

7:30 min rest

Results:

burpees = 31/30/29 - the most pain I've experienced in a while!

1/5-1/7

Thursday

A. Back Squat @ 20X1, 3-3-3, 5 min - all sets near 95-97% effort

B. Clean and Jerk Cluster, 1.1.1 x 4 sets, 5 min

C. Squat Snatch @ 175lb, 1 rep every 30 sec for 10 mins - make every rep

Results:

A. 275/285/285

B. 205/215/215/225

C. complete - got very difficult half way through - had to really focus

Friday

AM

4 sets @ 90-95% effort:

21 thrusters - 75lb

15 kbs - 32kg

Row 300m

Rest 5 x work time

Results:

2:20/2:12/2:14/2:15 - last two sets burned - very hard but felt pretty good

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 15 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 - practiced walk climbs/SL squats/MU to HSPUs/HS Holds

Saturday

7 min of aerobic work @ 85% capacity:

3 muscle-ups

run 200m

--5 min recovery

7 min @ 85%:

7 ring dips

7 box jumps - 40"

--5 min recovery

7 min @ 85%:

6 chin-ups

6 wall balls - 20#

15 double unders

Results:

1) 6 rounds + 85m - MUs easy, need to pick up run

2) 9 rounds + 7 + 4 - everything felt good

3) 9 rounds + 6 + 6 - a lot of breaks on DUs, needs improvement under fatigue

A New Year!

This year will be a big year for me.  I will be starting a new career in teaching, hopefully still being able to work in the gym, but it will be a lot less with student teaching.  I will also be getting married and going on a honeymoon, the plan is to start looking into Europe.  And in terms of training I hope to make it to the 2012 Crossfit Games.  I feel I am dialing in my nutrition, recovery, and training to make me the fittest I possibly can be.  I still have a lot of work to do, but I feel I am on the right track in my training program and I know where I need to be.  Michael Fitzgerald from OPT will continue to be my coach, and I have a good feeling of whats to come in 2012!

Monday

A. Front Squat with Chains @ 31X1, 5 reps @ 115lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min

C. 5 sets ALL OUT:

15 Chest to Bar Chin-ups

Run 200m

Rest 8 x work time

Results:

A. all felt good

B. 315/315/325/335 - with hook grip - my thumbs felt like they would break.

C. all UB - sprints = :27/:27/:28/:28/:29

Tuesday 

AM

3 sets @ 95%:

7 power clean and jerk - 135lb

15 ring dips

row 200m

Rest 6 x work time

Results:

1:18/1:17/1:19

PM

3 sets @ 95% effort:

45 sec Push-up Burpees

45 sec Airdyne

7:30 min rest

Results:
burpees = 25/24/24 - this hurt!

Wed: OFF