9/28/2015

1. sPLIT JERK @ 85% 8X1 REST 90 SEC 

290# ​HIT THEM ALL.

2. 5X3 JERK DIPS @ 340#

FELT SUPER HEAVY


3. 15 C2B PULL UP AFAP REST 1 MIN X5

:15, :17, :17, :16, :24

4. 15 BURPEES AFAP REST 2 MIN X5

:25, :25, :24, :24, :25


5. 5RDS

RUN 800M @ 3:20-3:30

AMRAP STRICT PULL UP

REST 30 SECONDS

SLOWEST RUN: 3:29

FASTEST RUN: 3:21

PULL UPS WENT 10-9-8-7-6-6

I STILL HATE RUNNING


6. 50 STRICT T2B

9/23/2015

1. emom10 2 push press @ 205#

completed all reps. learned from addison that i wasn't using my hips enough or squeezing my butt prior to lifting. helpful tip towards the end.


2. 3x amrap c2b pull up, rest 5 min

30-30-23= 83 total


3. 10 sets

20 cal row

30 double under

rest 1 minute

1:20, 1:23, 1:25, 1:17, 1:19, 1:16, 1:17, 1:17, 1:12. 1:16

took me a couple sets to get into a solid rythem. still hate that air dyne.


4. 20min amrap

400m run

200m farmer carry 70#

lost track of rounds and reps. i can confirm that i am really bad at farmer carry and need help with my grip strength. the running actually felt good. 

9/11/2015

1. emom10 3 hang squat snatch @ 160#

rest 1 minute

emom8 1 power snatch + 2 snatch balance @ 160#

rest 1 minute

emom6 1 squat snatch + 2 ohs @ 160#


2. 5 rounds 2 min rest between exercises


rdl x10 @ 250#

back ext x 16

sumo stance good morning


3. 10rds

15 sec row sprint

​2min slow row


9/8/2015

1. 1 push press + 2 push jerks

5x 2 minutes rest

205, 225, 235, 235, 240

push press is one of my most hated movements. never been good with it compared to strict press and split jerk.

2. 6 sets:

5 push press 225#

12 chest to bar

15 box jump 24''

rest 3 mins

1:02, 1:02, 1:07, :58, :58, 1:02

first three sets i went with 225# then last three sets i had to drop to 205#. very happy that i was able to go unbroken every round on my chest to bar pull ups. felt like i had good rythem on a movement that is a weakness.


session 2

for total time:

1 mile run

1:1 rest

1200m run

1:1 rest

800m run

1:1 rest

400m run

1:1 rest

200m run

1:1 rest

100m run

1 mile time: 6:42

total workout time: 33:56


9/8/2015

1. 1 clean pull + 1 clean + 3 hang squat cleans

5x rest 2 minutes

245, 245, 250, 250, 260


2. emom10

4 dl @ 315#

completed


3. 4x 8-10 tempo good mornings

only used 75# on this exercise. i'm sure i will feel it tomorrow.


4. row 500m @ 1:43 pace

    row 2 mins @ 2:30 pace

5rds

stayed around 1:45 range for most of this wod except the last round. just didn't have any gas left to keep it that low. may have over estimated this.

8/29/2015

1. snatch from power position

175 x3

175 x3

175 x3

190 x3

190 x3

190 x3

2. work up to a heavy complex of 1 snatch + 1 hang snatch

230#  felt good about this. the hang snatch is still an area that needs work.


3. 100 chest to bar pull ups 

* must break into sets of 5 reps

6:58

beat my old score by nearly two minutes. still an area of improvement but it's always nice to see progress.


4. 4x 800m run    30 sec rest

absolutely brutal. haven't ran in a month and it showed tonight. needless to say I am ready to get back into the cf routine.

8/28/2015

1. power snatch doubles

195, 195, 195, 205, 205, 205


2. back squat

350 x4

395 x2

350 x4

395 x2

350 x4

395 x2


3. 4rft:

500m row

10 ohs @ 155#

​11:11


8/22/2015

new ulm summer showdown!

event 1:

max snatch

205, 225, 245, 260

super pumped about hitting this weight in competition. took first in this event.

event 2:

12 min cap

5 back squat 135#, 50 du

10 back squat, 50 du

15 back squat, 50 du

20 back squat, 50 du...

took first in this event as well. double unders were feeling great!

event 3:

for time

60 t2b

60 shoulder to overhead 135#

60 burpee box jump

5:58

six seconds faster then we practiced it. fun little workout! also took first in this event

event 4: the finale

10 thrusters @ 135#

20 dl @ 295#

40 clean @ 205#

80 c2b pull up

100 wall ball

10:18. took second overall in this event. got beat on our transitions and c2b pull ups.


overall a great weekend with lots of memories. took first and had a great time competing. this will be the last competition i do until the 2016 open. now time to dial in the weaknesses and get back into crossfit training

8/14/2015

1. jerk in split 3-3-3-3

2. hang clean + jerk

225, 240, 255, 270, 225, 240, 255, 270, 285


3. 3 pos. clean pull 

4x3 @ 330

very difficult exercise being able to pause at all the positions. loved it.


4. 15min amrap

5 snatch 135#

10 t2b

15 box overs

7rds + 7 reps


5. 4rds not for time:

bent over row x8

:20 hollow hold

50ft overhead barbell carry


8/7/2015

1. drop snatch 3-3-3-3

65,85,105, 115#

felt great getting to the deepest spot of my squat every time. focused on speed.

2. power pos. snatch w/ 2 sec. pause at the bottom

185 x3

185 x3

185x3

200 x2

getting better at this position

3. snatch above knee

185 x2

195 x2

205 x2

215 x1

225 x1

230 x1 pr

230 x1

4. snatch pulls

245 x4

245 x4

270 x3

270 x3

5. emom21

1) 5 weighted strict pull up

2) 7 ghdsu

3) 9 kbs @ 72 #


8/4/2015

1. press in split 3-3-3-3

95, 105, 115, 115#

2. power clean + jerk

3(3+2) @ 250#

3(2+2) @ 265#

no misses

3. split jerk off rack 2-2-2-2-2-2

240, 255, 270, 290, 305, 305

no misses. last two sets were really tough. happy with my performance.

4. acc. work

​2 rds:

35 ghdsu

35 hip ext.

35 banded pull apart


9/26/2015

1. 5 sets

4 muscle up

8 deficit hspu

12 t2b

rest 2 minutes

1:08, 1:04, 1:20, 1:12. 1:16

muscle up and toes to bar were all unbroken. had to break hspu on final two sets. overall not very difficult for me.


2. farmer carry around the neighborhood 60# db

worked out at home this afternoon and didn't have 400m finish line so i just decided to get in some extra farmer carry practice and take a walk around my neighborhood. overall, i am not good at farmer carry at all ! 

looking forward to a new week of training!

9/30/2015

1. emom10 2 push press @ 225

got through the first 10 reps no problem. after that i couldn't get the second rep so i dropped down to 1 rep every minute and finished out. still fought through 20 reps.

2. c2b clusters 4.4.4.4.4 rest 30 seconds between reps x5

completed and unbroken. 


3. 5 sets

30 cal row

10 thrusters @ 135#

50 du's

rest 4 minutes

2:36, 2:45, 2:48, 2:55, 2:58

thrusters went unbroken. not a great double under day but i was happy to stay under three minutes considering two of the three movements aren't in my wheelhouse. 


4. accumulate 2 minutes in an l-sit


5. 6rds

400m run

200m farmer carry

didn't time it because i knew it wasn't going to go well. first 3 rounds moved pretty smoothly. last 3, not so much. 

9/20/2015

alpha national showdown:

teams of 4


event 1:

21 cal row (each)

21 rope climbs

.15 mile run

15 cal row (each)

15 rope climbs

.15 mile run

9 cal row (each)

9 rope climb

.15 mile run

13:20

first place


2. clean and jerk:

2 attempts at heaviest weight

hit 300

missed 315, couldn't get my hands right after i stood up the clean.


3. obstacle course relay

net climb

15 wall ball

army crawl

15 t2b

30 overhead walking lunge

15 chest to bar

1 leegless rope climb

grip got shot on this last workout. unfortunately had to break up the chest to bar. 

overall a very very easy competition but it's nice to win some money! ready to get back to my training and focus on my needs. 

9/22/2015

1. 1 clean + 3 hang squat clean + 5 front squat

235, 245, 255, 260, 265

limiting factor was probably my front rack position. this complex was tough!


2. every 45 seconds complete 3 dl for 48 reps.

completed & unbroken


3. back extensions 8-10 reps 3-3-3-3 tempo x3 sets

completed


4. 6x 1000m row @ 1:59 pace

was very consistent on this workout. really starting to get a feel for aerobic workouts and keeping my heart rate steady.

9/16/2015

1. 5 sets

2 push press + 2 push jerk

215, 225, 230, 230, 235

push press was the limiter here. felt good about hitting 235 though.


2. 6 sets 

10 push press 165#

10 box jump 30''

:45, :44, :44, :42, :47, :50

pumped about the consistency in this workout. boundin box jumps felt great


3. 3rft

1 mile run

15 c2b

15 burpees

15 t2b

31:19

not going to lie, this sucked. i don't enjoy running at all but i felt like i did a good job with this workout. my first mile was the fastest i've ever ran (6:33). however, the last mile really was the hardest part of the workout. sad to say that I found myself walking a couple times during the final mile. back is super lit up, body needs a rest day. 


6. midline accessory

75 ghdsu

9/4/2015

1. work up to a max snatch

could only hit 245# today. not happy about it, just didn't have it in the tank.

2. 20 squat snatch for time @ 77% of best snatch today

190# time: 3:44

overall i was happy with this score because i know it crushed my score the first time i tested this. zero misses as well. i can tell i am way more comfortable squating my oly lifts.

3. work up to a heavy back squat single

hit 405#  

was getting pressed for time so had to move on. felt heavy but not max out.

4. 3 sets @ 100%

250m row

15 kbs @ 70#

25 burpees

15 kbs

250m row

rest 12 minutes

4:52, 4:54, 4:55

matt and i didn't come close to the 4 minute expectation. i thought i moved pretty well on this. the last 8 burpees were always difficult and so were the last 5 kbs. i can tell i need a lot of help on the endurance side of things. long ways to go but i am willing to put in the work. 


9/2/2015

1. find a max thruster in 8 mins

255. very frustrated with this score. barely missed 270# but had much higher hopes on this lift. 

2. rest 2 minutes then perform max thrusters in 2 minutes

14 reps @ 205#

3. rest 2 minutes then max wall ball @ 30#

26 reps.

very very mad about this. i have done 150 reps with 20#. yes my shoulders are exhausted but that score is not acceptable and needs to be improved.


4. 20 min amrap

20 thrusters @ 115#

20 box jumps 30inch

20 chest to bar pull ups

4 rds exactly

this workout was very difficult for me. endurance is a huge area that needs improvement. first three rounds went fairly smooth. the last round absolutely crushed me. 

8/25/2015

1. jerk in split 3-3-3-3

115#

2. jerk doubles

255, 270, 270, 290, 295

3. clean pulls above knee

335 x4

335 x4

345 x4

345 x4


4. accessory work

3rnft

200m farmer carry

bent over row

forearm work

reverse hypers

10 strict pull up

​8/24/2015

1. snatch above knee

190 x3

190 x3

190 x3

2. snatch doubles

190, 200, 215, 190, 200, 215, 190, 200, 215

3. snatch pulls

270 x3

270 x3

280 x3

280 x3

4. back squat

6x5 @ 365#


5. emom8

1 legless rope climb


6. accessory work:

​crossover symmetry iron scap


8/18/2015

1. muscle snatch 3-3-3

135, 135, 150

2. split in jerk 3-3-3

95, 105, 115

3. power clean + jerk

3+2 250

3+2 250

3+2 250

2+2 265

2+2 265 

2+2 265

2+2 275

4. split jerk doubles

255, 270, 290, 290, 305

5. partner wod: 10min cap

60 t2b

60 shoulder to overhead 135#

60 burpee box jumps 24''

matt and i finished @ 6:03

​6. forearm work 3 sets

8/11/2015

1. sotts press 3-3-3-3

2. snatch from power position

190 x3

190 x3

190 x3

200 x2

2. snatch from above knee

190 x2

200 x2

215 x1

230 x1

190 x1

200 x1

3. snatch pull above knee + pull below knee

2+2 @ 245

2+2 @ 245

2+2 @ 255

2+2 @ 255

4. iron scap proto call 

8/5/2015

1. jerk dip + jerk w/ 2 second hold

205# x2, 220# x2, 240# x2


2. hang clean + split jerk

240, 255, 270, 240, 255, 270#


3. front squat

285 x4

310 x3

310 x3

325 x2

325 x2

330 x2

310 x3

another day without any misses. feeling great, other than my hands.

9/15/2015

1. emom10 

5 dl @ 315#

completed, unbroken. this got hard towards the end. feels good to attack the weakness though

2. 5x of the following complex:

1 clean pull+ pause 3 sec at top of knee+ hang squat clean + 2 hang squat cleans

240, 250, 260, 270, 275

3. seated tempo good mornings

3,3,3,3 tempo  4x8

used 100# for this exercise. never done it before.

9/14/2015

1. 8x1 jerk singles @ 275#

2. 5x3 jerk dips @ 225#


3. 2 ll rope climbs afap rest 30 seconds x6

:22, :22, :18, :24, :30, :39

tried not coming out too hot on this workout. fortunately, i was able to maintain a better pace throughout the 6 rouds

4. 10 strict pull up afap rest 30 seconds x6

:33, :51, 1:03, 1:02, 1:06, 1:18

this is still very difficult for me. broke to doubles and singles very quickly. also found out that i pull "harder" with my left side and in result my left bicep blows up a lot faster than my right. (had my trainer partner watch my backside). somehow need to correct this issue.

5. 15 c2b pull up afap rest 30 seconds x6

:17, :20, :33, :44, :45, :57


6. 7 rounds

10 burpee box jumps 24''

400m run

1:31, 1:42, 1:46, 1:47, 1:48, 1:41, 1:44

9/13/2015

1. emom10 4x muscle up

completed. unbroken


2. 3rds @ 100%

250m row

15 kbs @ 72#

25 burpees

15 kbs

250m row

rest 12 minutes

4:00, 4:16, 4:39

these three times all crushed my scores from last week. not sure what happened but my mindset was different and i just moved a ton faster especially on the burpee portion. some days you feel it, other days you don't.


3. iron scap protocall 

9/6/2015

1. 30 jerks for time @ 225#

6:06

went 4-3-3-3-3-3-2-2-2-2-3

2. 100 t2b for time

6:28

went 15x then 5's until the last 15 i hit singles because it seemed faster. never got out of breathe here, just more a muscle fatigue. 

3. 30 min row for max meters

7,503m

average split: 1:59.1


4. partner wod

30-25-20-15

body weight bench press 

*20 pshpu between each rd.

20:00

8/31/2015

day 1 of new programming with kyle spears. looking foward to eliminating weaknesses and really starting to train for the 2016 open!


1. work up to a heavy squat clean

315#    15lbs under my pr. this felt heavy enough for the day.


2. 5min amrap

clean and jerks @ 225#

24 reps. this got hard very quickly


3. 50 dl for time @ 315#

6:50

very unhappy with my score. i knew this wasn't going to be a strong workout of mine but i was hoping not to fall to singles as quickly as i did. this will be a big weakness of mine going forward.


4. 500m row for time: 1:30.9

    2k row for time: 7:16.3


5. 100-80-60-40-20

double unders 1:1 work to rest ratio

​7:21

8/30/2015

1. crossfit mainsite workout

45-30-15

ghdsu

hip extensions

l-sit

plank hold

14:30

the l-sit holds destroyed me. couldn't even go to the normal standards for half of it. felt like my legs were super heavy.


2. emom 14

odd: 30 du's

even: 5 kipping deficit hspu

8/17/2015

1. drop snatch 3-3-3-3

135, 135, 155, 155

2. snatch from above the knee

200 x2

215 x2

215 x1

200 x2

215 x2

struggled big time with this today. having trouble getting the bar vertical.

3. back squat

325 x6

350 x6

370 x5

370 x5

370 x5

4. snatch pulls

245 x4

245 x4

255 x4

260 x4

5. rowing:

9rds 1:40 on :20 off

total 4,200m.  not an easy task by any means

6. 3rnft

20 weighted sit up

20 hip extension


8/15/2015

1. work up to a heavy single of:

1 snatch pull p. pos + 1 snatch p. pos

proud to say i hit 225 on my first try. when i started this program i remember missing 205 badly. 

2. front squat

290 x3

310 x3

325 x2

325 x2

345 x2

350 x2

felt great! working on keeping a full grip on the bar. i can taste that 400# pr coming soon!


3. in teams of 2:

12min amrap

150 ghdsu

40 muscle up

rest 5 minutes

12min amrap 

30 strict hspu

30 chest to bar pull ups

rest 5 minutes

12min amrap

5 rope climbs

5 clean and jerk @ 205#

8/8/2015

1. power snatch above knee

185 x3, 185x3, 185 x3

200 x2

205 x2

2. back squat

375 x4

380 x4

385 x4

390 x3

3. clean pull-down

300 x3

315 x3

330 x2, 330 x2, 330 x2

4. "hankel"

20 min amrap

6 dl @ 225

7 burpee pull up

10 kbs @ 72#

200m run


5. midline work

emom 10

odd: 40 sec wt. supine hold

even: 20 sec wt. prone hold

​tough!!

8/3/2015

today is day 1 of a new training cycle for me. these next several weeks will be primarily focused on my strength and olympic lifting lifts. 


1. sotts press 3-3-3-3

70, 75, 80, 85#

2. snatch pull p. position + snatch p. position

185, 195, 195, 205, 185, 195, 195, 205#

first time using straps so that was unique for me. it really took some getting used to. was supposed to work up to a much heavier weight but wasn't able to. focus was to keep the bar vertical.

3. snatch pull above the knee 4-4-4-4

240, 240, 255, 255

4. back squat 

3x6 @ 350#

3x5 @ 370#

this got really hard at the end. happy to say i hit every single rep.

5. 6rds

6 burpee box jump 24''

200m run

30 du's

rest 1:1

engine work. fastest time was 1:41 and slowest time was 1:46


9/29/2015

1. hang squat clean thruster 3.3.3

rest 30 sec between reps x5

205, 215, 205, 205, 200

this was harder than it sounded after reading on paper. ironically no matter what the weight was, the 9th reps was an absolute s.o.b. the first 6-7 reps were fine. limiting factor was my push overhead.

2. every 20 seconds for 50 reps. 2 deadlift @ 315#

everything went unbroken. started to feel really heavy at reps 38. getting better at staying on the bar rather than dropping to singles when things feel heavy. 

3. back extensions 3-3-3-3 tempo

3x 8-10

done.


4. row 1k @ 1:57 pace

rest 30 seconds 6 rounds

rest 90 sec between rd 3 & 4

went back and forth from 1:57-1:58. this felt much harder than last week at 1:59 pace, not sure why. EITHER WAY, I CAN TELL MY ROWING AND MY ROWING TECHNIQUE IS GETTING BETTER.

9/21/2015

1. 8 jerk singles @ 275#

done, no misses, felt good.

2. 5x3 jerk dip @ 340#


3. 15 c2b pull up afap rest 1 min x4

:16, :16, :17, :16

4. 15 burpees afap rest 2 min x4

:25, :24, :24, :25


5. 7rds

400m run

10 strict pullup

(runs must be between 1:45-1:50)

completed. all runs were under the limit. getting better at running. felt like i kept my heart rate consistent throughout the entire workout.

9/25/2015

1. 5x3 hang squat snatch

190, 200, 210, 220, 225

happy about the 225. zero misses which was awesome. 

2. 3 position pauses + snatch pull 

225, 225, 245, 245, 245


3. 10rft

10 dl @ 225#

30 double under

10:16

not sure if that is a decent time or not. however, i do know that i am happy with how i paced this workout. i was able to go unbroken on the deadlifts for all 10 rounds. also, the first 5 rounds took me 5:00 and the second 5 took me 5:16 so that tells me i am getting better at pacing and i didn't push it too hard. overall, a light but good training day.

9/7/2015

1. 6x1 split jerks @ 275#


2. 5x3 jerk dips @ 210#


3. 2 legless rope climbs afap rest 30 seconds x5

:16, :17, :22, :27, :30


4. 10 strict pull ups afap rest 30 seconds x5

:29, :35, 1:00, 1:12, 1:10

this was very very hard for me. my biceps got smoked right away. after the second round i really struggled and had to go into singles. might sound ridiculous but i feel like my lats aren't activating when i do my strict pull ups and in result my arms absolutely lock up. not sure, i just know that was very bad.


5. 15 c2b pull ups afap rest 30 seconds x5

:17, :30, :37, :39, :45

again, first two rounds felt great. then found myself dropping to triples and doubles. big weakness.


6. 5 muscle up afap rest 5 minutes x5

:16, :16, :16, :15, :15


7. 7 rounds

run 400m

15 burpee box jump @ 24''

(record 400m times)

1:37, 1:45, 1:48, 1:53, 2:01, 2:06, 2:06

​this really... really sucked


9/1/2015

1. work to a max split jerk

340# pr tie. 

attempted 350# twice and missed. (pictured)


2. 10 rep push press

hit 185 and then hit 205#

could have maybe done 215# but was pressed for time


3. 40 muscle ups for time

1st big set= 10 reps (2 under pr)

total time= 7:09

rep scheme

10-3-3-3-3-3-3-2-2-2-2-2-2

fairly happy with this considering i haven't done muscle ups in over 4 weeks.


4. :45 on :45 off burpee box jump overs

1st big set= 17

rep scheme

17, 13, 12, 10, 13, 11, 11

this was very difficult for me. not a fun one at all. 

8/26/2015

1. hang clean double bounce + jerk w/ 2 second hold

3 sets @ 230#


2. clean and jerk

225, 245, 265

225, 245, 265

225, 245, 265


3. front squat

290 x4

310 x3

310 x3

330 x2

330 x2

330 x2

370 x1

missed pr attempt at 400#


4. clean pulls 3-3-3-3

335#

5. crossover symmetry iron scap

8/19/2015

​1. 1 clean pull + 1 clean

250, 265, 280, 250, 265, 280, 290

2. front squat

290 x4

310 x3

310 x3

330 x3

340 x3

3. clean pulls

330 x3

330 x3

340 x3

340 x3


​4. 50 du

    25 ft h.s walk

    75 du

    25 ft h.s walk

   100 du

    25 ft h.s walk

    100 du

    25 ft h.s walk

    75 du

    25ft h.s walk

     50 du

    25 ft h.s walk


5. 50 banded good mornings

    50 strict hspu

    50 banded good mornings


    

8/12/2015

1. power clean + split jerk 

2+1

250, 250, 250, 250


2. power jerk + ohs 1+2

205, 205, 205, 205


3. front squat

310 x4

310 x4

325 x3

325 x3

​330 x3


8/10/2015

1. hang power clean

4 sets

250x3

2. snatch balance

3x3 @ 2oo#

3. back squat

350x5

350x5

370x5

370x5

395x5

4. clean pulls

300x4

300x4

315x3

315x3

5. 10 min amrap

15 db snatch 60# (same arm entire round)

30 du's

​7 rounds