Wow!!! it's been a bit since I've posted so here we go.
Most Recent: Day 56
A.) Snatch @ 55% x3, x4 pausing & working on speed and skill..weight 80#
B.) Snatch Balance cluster 1,1,1,1 x3 45#bar, 75#, 80#
C.) Front Squats @ 30x1 2-3reps x 3 all @ 225#
+
3min AMRAP @ 95%
10KB
10Burpees
100m row sprints
Focusing on being consistent, trying to keep the same amount of rounds throughout the 3mins of work x5. 4min rest btw sets.
1.) 2 rounds, 2.) 2 rounds, 3.) 1 round 10+10, 4.) 1 round 10+10+50m row, 5.) 1 round 10+10.
So many burpees have been performed these past training sessions, just going to be awesome when comp time comes along.
Day 55
Rest Day.
Day 54
A.) 10 sets- every 75 sec Power Clean & Jerk x 1
125-135-140-145-155-160-165-170-175-180...jump 10lbs on 5th set felt pretty good .
B.) Pendlay Rows 7-9 reps x 3 90 sec rest btw sets. all @ 175#
+
3 sets of
500m row
20 burpees
40 Double Unders
200m run
5:33, 5:46, 6:12
Day 53
CrossFit Games Open Workout 14.5
Warm-up
3 rounds
200m row or run/or 20 cal AD
10 empty bar thrusters
10 Burpees
5 T2Bs
14.5
21 Thrusters @ 95#
21 Bar facing burpees
18,18
15,15
12,12
9,9
6,6
3,3
Time 24:30
2014 Reebok CrossFit Games Open is now complete.
Day 52
A.) Back Squats @ 30x1 2-3 x 5
215,245,255,265,275
B1.) 5 Push Press
B2.) 3-4 strict Pull-ups x 4... weight used for PP 135-145-155-165
+
15min AMRAP
Farmers Walk 50m w/1.5pd
7 Burpee Pull-ups
5 HSPUs
30 Double Unders
3 rounds + 50m FW...had some trouble with the HSPUs.
Day 51
A.) 3 Position Snatch @ 65% x3, x3......90#
B.) Snatch Balance - working speed getting under the bar x5, x5...45#, 75#
C1.) CGBP 3-4 x4... 145-150-155-155.
C2.) 4 HSPUs
+
5min AMRAP
AD 60 cals
30 KBS 1.5pd
as many S2OH @ 155# w/time remaining.... 2 reps.
Day 50
A.) 1 Power Clean to 3 Front Squats 5min EMOM @ 155#
B.) Jerk- Build to heavy in 7min 195#
C.) 12 EMOM
Odd: Thrusters @ 115
Even: 10 Burpees
+
3 Sets @ 90%, 95%, 100%
500m Row
30 Wallballs Unbroken
3:42, 3:19, 3:58
Day 49
Rest Day
Day 48
C2B, Butterfly, Muscle-up Seminar
Day 47
Reebok CrossFit Games Open Workout 14.4
25min aerobic warm-up
14.4
14min AMRAP
60 Cal Row
50 Toes To Bar
40 Wallballs
30 Cleans @ 135
20 Muscle-ups
total rep count 167
Day 46
A.) TGUs (alt) 45#KB (have to work on left side)
B1.) 5 TNG Power Cleans
B2.) 5 Ring Dips x3... weight used 155-160-160
+
3 Sets @ 85%, 90%, 95%
500m row
10 HRPUs
10 Front rack Step-ups 20" box(@ 115 alt legs *scaled during the middle of second set to 105#*.
15 Toes To Bar
50 Double Unders
5min rest btw sets
8:50, 9:34,9:51
Monday, March 31, 2014
Wednesday, March 19, 2014
Day 45
Day 45
Rest day from some good training/programming and gains of confidence. The quote is true it's not you vs everyone " It's You vs You".
Rest day from some good training/programming and gains of confidence. The quote is true it's not you vs everyone " It's You vs You".
Tuesday, March 18, 2014
Day 39-44
Most recent
Day 44
A.) 3 Position Snatch pause... holding the position for 2 seconds the hit the lift
@ 55% x 3(75#) - @ 60% x 3( 85#)
B.) Snatch Grip Push Press( From behind the neck) x 5, x 5
115# - 125#
C1.) 4-5 Push Press x 4 (135-155-165-165) 5 reps for all.
C2.) 15 TTB breaking them up into 5s
rest 2-3min btw sets.
Row 500m x 5 (keeping it consistent)
1:51.0
1.50.2
1:50.3
1:50.1
1:50.2
Day 43
A.) DB Bench Press @ 30x1 8-12-8-12
B1.) Strict Chin-ups 5-6 reps
B2.) 1 Rope Climb
then
15 min AMRAP
400m run
20 Wall balls
300m row
12 Toes To Bar
2 Rounds complete + 300m run
Day 42
Rest day ( still was feeling slightly sore from 2 days prior). Some meds and relaxation will do the trick.
Day 41
Ran/jogged a 5k 30:03
Spin Bike 20min @ Z1
20min of mobility work( foam rolling and Lacrosse ball work).
Needed to keep moving knowing if I don't body will feel much worse from the day prior.
Day 40
CrossFit Games Open Workout 14.3
Warm-up 20-30min getting back and hip flexors ready to do battle
14.3
8min AMRAP
10 Reps of Deadlifts @ 135
15 Box Jumps 24"
15 Deadlifts @ 185
15 Box Jumps
20 Deadlifts @ 225
15 Box Jumps
25 Deadlifts @ 275
15 Box Jumps
30 Deadlifts @ 315
15 Box Jumps
35 Deadlifts @ 365
15 Box Jumps
I completed 112 reps ( reached weight 275 and got 22 of 25). weight got heavy very fast.
Cool down 20min AD
Day 39
20-30min light aerobic activity every 5 mins 10 wallballs, 10 burpees.
A.) Back Squats @ 20x1 Building to a heavy double in 10min
185-225-255-275-305-335
B.) PC Cluster 1,1,1 x 3 rest 10sec, rest 90sec.... 135-155-165
Then
5min AMRAP
3 Toes To Bar
3 Shoulder To Overhead 75#
5,5
7,7
9,9
12,12......
Completed the first set of 12(STOH) for a total of 60reps.
Day 44
A.) 3 Position Snatch pause... holding the position for 2 seconds the hit the lift
@ 55% x 3(75#) - @ 60% x 3( 85#)
B.) Snatch Grip Push Press( From behind the neck) x 5, x 5
115# - 125#
C1.) 4-5 Push Press x 4 (135-155-165-165) 5 reps for all.
C2.) 15 TTB breaking them up into 5s
rest 2-3min btw sets.
Row 500m x 5 (keeping it consistent)
1:51.0
1.50.2
1:50.3
1:50.1
1:50.2
Day 43
A.) DB Bench Press @ 30x1 8-12-8-12
B1.) Strict Chin-ups 5-6 reps
B2.) 1 Rope Climb
then
15 min AMRAP
400m run
20 Wall balls
300m row
12 Toes To Bar
2 Rounds complete + 300m run
Day 42
Rest day ( still was feeling slightly sore from 2 days prior). Some meds and relaxation will do the trick.
Day 41
Ran/jogged a 5k 30:03
Spin Bike 20min @ Z1
20min of mobility work( foam rolling and Lacrosse ball work).
Needed to keep moving knowing if I don't body will feel much worse from the day prior.
Day 40
CrossFit Games Open Workout 14.3
Warm-up 20-30min getting back and hip flexors ready to do battle
14.3
8min AMRAP
10 Reps of Deadlifts @ 135
15 Box Jumps 24"
15 Deadlifts @ 185
15 Box Jumps
20 Deadlifts @ 225
15 Box Jumps
25 Deadlifts @ 275
15 Box Jumps
30 Deadlifts @ 315
15 Box Jumps
35 Deadlifts @ 365
15 Box Jumps
I completed 112 reps ( reached weight 275 and got 22 of 25). weight got heavy very fast.
Cool down 20min AD
Day 39
20-30min light aerobic activity every 5 mins 10 wallballs, 10 burpees.
A.) Back Squats @ 20x1 Building to a heavy double in 10min
185-225-255-275-305-335
B.) PC Cluster 1,1,1 x 3 rest 10sec, rest 90sec.... 135-155-165
Then
5min AMRAP
3 Toes To Bar
3 Shoulder To Overhead 75#
5,5
7,7
9,9
12,12......
Completed the first set of 12(STOH) for a total of 60reps.
Wednesday, March 12, 2014
Day 30-38
Most Recent.
Day 38
Today was a rest day but I kept busy around the house just to stay active and loose.
Day 37
Front Squats @ 30X1 Tempo: 5-5-3-3-1(ended up doing the sequence twice) 135-165-185-205-235
+
10 Wall Balls 10sec rest
10 KBS 10 sec rest
5 HSPUs ( used mat for my head & also used the kipping technique
4 sets rest 3min in btw sets
+
from the day before since I could not get this in.
5 min Air Dyne @ Z1
then
AD for 1min @ 85%
1 min rest walk
200m run @ 85%
1 min rest walk
x8
then cool down AD Z1
Day 36
A.) Snatch 3 position (floor, knee, thigh)
x3 @ 65% 90#
x3 @ 70% 100#
x1 @ 85% 120#
B.) Snatch Pulls x5, x5 all @ 175# need to work on snatch pull technique
Second part of session was not completed which consisted of the following,
5 HSPUs
4 TGUs (alt)
AMRAP Chin-ups
3 sets w/3min rest in btw
+
5minAD @ z1
+
AD 1min @ 85%
1min rest walk
200m run @ 85%
1min rest walk
x8
+ AD cool down @ z1
Day 35
Rest day(active)..
Performed 20min of mobility work prior to start of work day.
Day 34 Warm-up for CrossFit Games Open Workout 14.2
10-15min just aerobic
then 3 rounds of
10 kbs 1.5
10 walking lunges
10 goblet squats 1.5
+
Snatch Balance x1 OHS x 3 worked up in weight, reach beyond the prescribed weight of 95# for the Open workout...(105#) & 1 C2B Pull-up. 4 sets
Then perform 14.2
0 - 3min
10 OHS @ 95#
10 C2B Pull-ups x2
3min-6min
12 OHS
12 C2B x2
6min-9min
14 OHS
14 C2B Pull-ups x2
9min-12min
16 OHS
16 C2B Pull-ups x2
I only completed 71 reps but I'm happy that I finally got my C2Bs
Day 33
20-30min of light aerobic work on bike or rower/every 5min do 5 ohs with pvc pipe and shoulder mobility.
+
12min EMOM
Odd: 7 KBS 1.5
Even: Goblet Squats 1.5
10-15min worked on pistols.
+
row 1min on 45sec rest
keeping all row times @ 1:56 X 3
then rowed all out for 1 min= 227meters
Day 32
A.) Back Squats 2-2-2-2.. 275-305-325-345
12min EMOM
Odd: 1 Rope Climb
Even: 7 HSPUs
+
4 sets of 20 Unbroken wall balls, w/2min rest in btw sets. 36sec,37,sec,34sec,38sec.
+
3sets
20 Air Dyne Cal
then 3 rounds of
5 Burpee box jump overs
7 C2Bs Pull-ups
5min rest in btw sets.
5:16-5:57-5:34
Day 31
Rest Day
Day 30
A.) Snatch @ 60% x3, x4 @85#.. 65% x2, x3 @ 90#
B.) Snatch Balance x3-x3-x3 worked on getting under the bar quickly used mostly 45# bar
C.) 12min EMOM
Odd: 2 snatches @ 95# TNG
Even: 5 T2B Unbroken
+
AD 30 sec @ 85%
AD 30 sec slow spin
x 14
186 Cal
4.0 miles
Day 38
Today was a rest day but I kept busy around the house just to stay active and loose.
Day 37
Front Squats @ 30X1 Tempo: 5-5-3-3-1(ended up doing the sequence twice) 135-165-185-205-235
+
10 Wall Balls 10sec rest
10 KBS 10 sec rest
5 HSPUs ( used mat for my head & also used the kipping technique
4 sets rest 3min in btw sets
+
from the day before since I could not get this in.
5 min Air Dyne @ Z1
then
AD for 1min @ 85%
1 min rest walk
200m run @ 85%
1 min rest walk
x8
then cool down AD Z1
Day 36
A.) Snatch 3 position (floor, knee, thigh)
x3 @ 65% 90#
x3 @ 70% 100#
x1 @ 85% 120#
B.) Snatch Pulls x5, x5 all @ 175# need to work on snatch pull technique
Second part of session was not completed which consisted of the following,
5 HSPUs
4 TGUs (alt)
AMRAP Chin-ups
3 sets w/3min rest in btw
+
5minAD @ z1
+
AD 1min @ 85%
1min rest walk
200m run @ 85%
1min rest walk
x8
+ AD cool down @ z1
Day 35
Rest day(active)..
Performed 20min of mobility work prior to start of work day.
Day 34 Warm-up for CrossFit Games Open Workout 14.2
10-15min just aerobic
then 3 rounds of
10 kbs 1.5
10 walking lunges
10 goblet squats 1.5
+
Snatch Balance x1 OHS x 3 worked up in weight, reach beyond the prescribed weight of 95# for the Open workout...(105#) & 1 C2B Pull-up. 4 sets
Then perform 14.2
0 - 3min
10 OHS @ 95#
10 C2B Pull-ups x2
3min-6min
12 OHS
12 C2B x2
6min-9min
14 OHS
14 C2B Pull-ups x2
9min-12min
16 OHS
16 C2B Pull-ups x2
I only completed 71 reps but I'm happy that I finally got my C2Bs
Day 33
20-30min of light aerobic work on bike or rower/every 5min do 5 ohs with pvc pipe and shoulder mobility.
+
12min EMOM
Odd: 7 KBS 1.5
Even: Goblet Squats 1.5
10-15min worked on pistols.
+
row 1min on 45sec rest
keeping all row times @ 1:56 X 3
then rowed all out for 1 min= 227meters
Day 32
A.) Back Squats 2-2-2-2.. 275-305-325-345
12min EMOM
Odd: 1 Rope Climb
Even: 7 HSPUs
+
4 sets of 20 Unbroken wall balls, w/2min rest in btw sets. 36sec,37,sec,34sec,38sec.
+
3sets
20 Air Dyne Cal
then 3 rounds of
5 Burpee box jump overs
7 C2Bs Pull-ups
5min rest in btw sets.
5:16-5:57-5:34
Day 31
Rest Day
Day 30
A.) Snatch @ 60% x3, x4 @85#.. 65% x2, x3 @ 90#
B.) Snatch Balance x3-x3-x3 worked on getting under the bar quickly used mostly 45# bar
C.) 12min EMOM
Odd: 2 snatches @ 95# TNG
Even: 5 T2B Unbroken
+
AD 30 sec @ 85%
AD 30 sec slow spin
x 14
186 Cal
4.0 miles
Monday, March 3, 2014
Day 25-29
Sorry it's been a lil bit since I've been on my page, dealing with a sore throat, my job, training, prepping and completing the CrossFit Games Open 14.1 Workout...Yep welcome to the real world.
Most recent...
Day 29
A1.) 5 DB PP 50#
A2.) 3-4 Strict pull-ups
Did a total of 4 sets w/ rest in btw...my strict pull-ups are getting much better, very pleased about that.
B1.) 10min EMOM
3 Cleans- working on getting underneath quickly w/145# off the blocks, videoed just a portion of it.
A work in progress.
Then 3 rounds for time
500m row
12 Burpees over erg (rower)
Time 9:52
Day 28
Rest Day
Day 27
CrossFit Games Open Workout 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches @ 75#
Total 5 rounds + 3 reps = 228reps
Day 26
Prep day for Open Workout
20-30 min of easy aerobic work, every 5min do mobility.
Day 25
A1.) 5 Push Press @ 115#
A2.) 2 Rope Climbs
rest 3min in btw sets (3 sets) 1:38-1:30-1:33
B) TGUs 5 (alt arms) 44# KB
Then
3min amrap @ open pace
25 Double unders
7 Burpees
10 Cal AD
3 rounds w/3min rest in btw rounds
1- 2rounds + 6 DUs
2- 1 round +25+7+8 cal
3- 1 round + 17 DUs
Practiced on my T2Bs building on endurance & consistency.
Most recent...
Day 29
A1.) 5 DB PP 50#
A2.) 3-4 Strict pull-ups
Did a total of 4 sets w/ rest in btw...my strict pull-ups are getting much better, very pleased about that.
B1.) 10min EMOM
A work in progress.
Then 3 rounds for time
500m row
12 Burpees over erg (rower)
Time 9:52
Day 28
Rest Day
Day 27
CrossFit Games Open Workout 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches @ 75#
Total 5 rounds + 3 reps = 228reps
Day 26
Prep day for Open Workout
20-30 min of easy aerobic work, every 5min do mobility.
Day 25
A1.) 5 Push Press @ 115#
A2.) 2 Rope Climbs
rest 3min in btw sets (3 sets) 1:38-1:30-1:33
B) TGUs 5 (alt arms) 44# KB
Then
3min amrap @ open pace
25 Double unders
7 Burpees
10 Cal AD
3 rounds w/3min rest in btw rounds
1- 2rounds + 6 DUs
2- 1 round +25+7+8 cal
3- 1 round + 17 DUs
Practiced on my T2Bs building on endurance & consistency.
Wednesday, February 26, 2014
Day 23-24
Day 24
Rest day. Shoulders still sore from Saturdays workout have to give them a break.
Day 23
A.) Back Squats 5-4-3-5-4-3 30x1 tempo... 185-225-255-225-255-285.
B1.) 3 Squat Cleans @ 115
B2.) 4 Ring Dips
4 sets w/3min rest in btw sets
Now on the squat cleans made sure that I kept in my on one fluid motion, quick elbows and a quick drop.
As for the ring dips I felt good about them still have to put time in with those have to get them before they get me.
Row 300m @ 85% ( Rest walk work time) X 10
1:58.9
1:58.6
1:58.8
1:58.8
1:59.6
1:58.7
1:58.6
1:58.8
1:58.7
1:58.8
Afterwards before going home for the day I thought to myself hey lets see if I can string some T2Bs together knowing that movement is one of many that are giving me problems during comps since I'm not efficient on them, so I did 2 sets I hit 7 the first and 6 on the next I'm pretty happy about that now to build on that. Very stoked now training is coming along just fine..
Rest day. Shoulders still sore from Saturdays workout have to give them a break.
Day 23
A.) Back Squats 5-4-3-5-4-3 30x1 tempo... 185-225-255-225-255-285.
B1.) 3 Squat Cleans @ 115
B2.) 4 Ring Dips
4 sets w/3min rest in btw sets
Now on the squat cleans made sure that I kept in my on one fluid motion, quick elbows and a quick drop.
As for the ring dips I felt good about them still have to put time in with those have to get them before they get me.
Row 300m @ 85% ( Rest walk work time) X 10
1:58.9
1:58.6
1:58.8
1:58.8
1:59.6
1:58.7
1:58.6
1:58.8
1:58.7
1:58.8
Afterwards before going home for the day I thought to myself hey lets see if I can string some T2Bs together knowing that movement is one of many that are giving me problems during comps since I'm not efficient on them, so I did 2 sets I hit 7 the first and 6 on the next I'm pretty happy about that now to build on that. Very stoked now training is coming along just fine..
Tuesday, February 25, 2014
Day 22
Still feeling a bit soar from Saturdays charity workout went right back at it.
Lots of skill work which is very important part of the process.
A.) snatch @ 50% x3, x4(worked on skill and getting myself all the way down to the floor.(75#)
B.) snatch balance x5, x5 (worked on speed and getting under the bar quickly..w/45# only. Shoulders were feeling a bit uncomfortable with this movement, still soar from a load of KB C&Js this past weekend.
12min EMOM
odd: 5 PP @ 145#
even 2 HS Wall Walks
+
3 sets of @ 90%
AD 10 Cal
10 Thrusters @ 95#
20 Burpees
w/3 min rest in btw sets....Nasty, nasty combination talk about no legs towards the end Yikes!!
A, 2:28
B, 2:42
C, 2:46
Lots of skill work which is very important part of the process.
A.) snatch @ 50% x3, x4(worked on skill and getting myself all the way down to the floor.(75#)
B.) snatch balance x5, x5 (worked on speed and getting under the bar quickly..w/45# only. Shoulders were feeling a bit uncomfortable with this movement, still soar from a load of KB C&Js this past weekend.
12min EMOM
odd: 5 PP @ 145#
even 2 HS Wall Walks
+
3 sets of @ 90%
AD 10 Cal
10 Thrusters @ 95#
20 Burpees
w/3 min rest in btw sets....Nasty, nasty combination talk about no legs towards the end Yikes!!
A, 2:28
B, 2:42
C, 2:46
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