Tuesday

Training (130p)

A. Snatch, 1RM, treat it like a meet.

*235/245(x)/245(x)

*Did not feel good at all. 

B. Clean and Jerk, 1RM, treat it like a meet.

*305/315(x)/315(x)

*Missed jerk on both attempts. A little frustrating but I imagine legs and mind are a little tired from Saturday. Will bounce back and do better next time. 

Training Video
https://vimeo.com/46764353 
 

C. Conditioning

4 HSPU (4" Deficit)

12 Hang Power Cleans (185)

8 HSPU

8 Hang Power Cleans

12 HSPU

4 HPC

150 Double Unders

12 HSPU

4 HPC

8 HSPU

8 HPC

4 HSPU

12 HPC

*15:08

*This felt alright, HSPU were pretty rough but was able to push through the majority of them. 

30 July

Decided to rest one more day post comp. Wasn't really sore today, just thought it wouldn't hurt to give my body another day, why not right? I want to be very careful how hard I push this far out from the big show. There is no point in trying to cram days of work in if I am not feeling it. Don't get me wrong, when I lift, I go as hard as possible, but need to be smart about my rest days and remember that an extra day here and there are not going to hurt me. 

I did some recovery runs at a pace that didn't hurt too bad. 

1 Mile Warm-Up

*8:33

Mobility (20m)

800m Run (3:33)

rest 3m

400m Run (1:30)

rest 2m

400m Run (1:30)

rest 2m

200m Run (:41)

rest 2m

200m Run (:41)

rest 2m

200m Run (:41)

Stretching/Mobility (15m)

Vitality Raid

Vitality Raid Competition

Event 1:

800m Run

Then: 3 Rounds 

5 C2B

10 OHS (95)

15 Pushups

Then: 800m SB Run
*

*This felt alright until the SB run at the end. During the run, kept going back and forth as to how hard I wanted to try and win. Brock was out in front by a few steps the entire way and my fear was that I would try and sprint the end and still lose and end up crushing my legs. Came in 2nd and legs were still sore so not sure if that was the right plan or not. That damn run was horrible.

Event 2:

Burpee/Clean Ladder

155/175/195
*3 Burpees before each clean

215/235/255/275

*4 Burpees before each clean

295/305/315/325

*5 Burpees before each clean

Complete 1 clean on the minute every minute. 

*Cleared the ladder but failed first attempt on 325 and was able to pull successful with remaining 7 seconds. The damn bar rolled back on me and over my head like a retard and I would have been pissed if I hadn't gotten it.

Event 3: 

4m Burpee Box Jumps (30")

*46 Reps

Rest 1m 

3m Push Press (95)

*91 Reps

Rest 1m 

2m T2B

Rest 1m 

1m Slamball (30)

2nd Place Overall. Big Brock beat me by a damn point. Happy for him though, he gamed things really well and he is getting much better at not worrying about anybody else but himself. Yesterday gave me confidence because it is the only comp that I had shitty sleep and shitty food in the few days leading up to it and was still able to do alright. Events 1 and 3 definately not favorable for me but was able to do well. T2B felt alright but not great. Don't know total reps but should have the score sheet today.

Rest Days

Thursday was a travel day back from Utah and didn't get home until about 2am. Friday was the day before the Vitality Raid and decided to just do mobility and rest as I was still dragging from the trip home.

Ute CrossFit

Made the trip out to Salt Lake City for Affiliate Solutions and got to meet up with Tommy Hackenbruck and hit a WOD at Ute CrossFit. Awesome people and great box. We did some HSPU/T2B/KBS work as a warm-up and then hit some lactate work on the rower and aerodyne. Perfect for what I needed after being stuck on a plane all day.

Tuesday

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. 
*165/185/195(Failed 1st)/195/200
*These felt alright today, better than last time

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. 

*225/250/260/270/275
*Really focused on getting my shoulders behind the bar before the pull, that made a HUGE difference in difficulty. 

Strength

1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
*390
*Really tough, the absolute perfect weight for this. Barely got my last rep. 

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
*265/280/295/310/320
*The 5 second pause with no bounce out of the whole made a BIG difference. When I can bounce out of the hole, it probably adds 10-15 pounds to this. Very hard at the end of the day. 

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

For time:

Row 500m (1:25)
-rest 1 minute-
30 KB Snatches 32/24kg (2:53)
-rest 1 minute-
Row 1000m (3:40)
-rest 1 minute-
50 KB Snatches 32/24kg (4:19)
*Total Time = 14:19
*Had to laugh, didn't get a chance to look at Zach's scores before hitting this workout....we were really close in just about everything today. Good stuff. Kicking myself for being a bitch on the wod and letting him get me by 4 seconds.  

*Training Video
https://vimeo.com/46321942 

Monday, 23 July. Day 1 2nd Outlaw Cycle

BB Gymnastics

1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.

*195/210/220/235/220/210

*Missed one at 235, felt alright today, everything felt a little heavy for some reason. 

2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

 *230/250/265/285/265/255

*Cleans felt fine but jerks again, felt heavy and not very stable. No misses. 

Accessories

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

*225/240/255

*These felt fine

1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

*165/185/185

Conditioning/Skill

Take 20 minutes to perform the following:

5 rounds NOT for time of:

ME Strict Pullups (19/13/13/12/12)

Max Distance HS Walk (30ft/50/70/35/25) *These felt horrible.

ME UB Double-Unders (147/56/96/111/56)

*Training Video
https://vimeo.com/46256026 

Saturday

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

*285/285/295/295/305/305/315/315/325/325(f)

*Didn't feel great, just don't feel stable in the lower back when I catch. 

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

*Used 225 and new green bands which made a huge difference. 

Conditioning

7 rounds for total working time of:

Run 200m

5 Hang Snatches (full squat) @ 155/105#

Rest 1:1

1. 63 seconds

2. 59 seconds

3. 59 seconds

4. 57 seconds

5. 57 seconds

6. 55 seconds

7. 57 seconds

*Felt good on the runs and didn't miss any reps until 7th round, 5th rep. 

*Training Video of Hang Snatches
https://vimeo.com/46256660 

EMOTM FOR 8 MINUTES
4 MUSCLE-UPS (ODD MINUTES)
12 T2B (EVEN MINUTES)
*MUPS CRUSHED ME, 4/4/2/1
*T2B WERE TOUGH, BUT DID 12/12/12/12 ALL U/B

19 july

19 JULY, 2012

TRAINING (130P)

A. BACK SQUAT

1X3@90% = 385#

1X1@100% = 415#

1X1@105% = 430#

1X1@110% = 440#

1X1@105% = 430#

REST 3M BETWEEN SETS

*Felt better this week. 440# is the most I have done in about 6 months so that is progress. 

B.  3 STOP SNATCH + HI HANG SNATCH

7X1

REST 90 SECONDS

*165/175/185/195/205/215/225/225

*No misses, felt really solid. 

Last Set Video
https://vimeo.com/46057364 

C. 

200M ROW

6 HANG PWR CLEAN AND JERK (155)

8 BURPEES

10 OTB (24”)

200M RUN

REST 4M (X4)

1. 2:15

2. 2:32

3. 2:40

4. 2:21

*Frustrated that my last set was so much faster than my 2nd and 3rd. I thought I was pushing pretty hard on Rounds 2 and 3 but apparently not. Had someone chasing me on Round 4 and that made me pick it up. This was pretty miserable but glad we did it. 

*Had Crowder, Bostic, PK, Baity, JBenham, Preston, and Kyle all come in and train with me today and it was great to get them in here for the workout. Good stuff.

18 July

Training (230p)

8x400m 

*Rest 8m between 4th and 5th and run. 

1. 1:34

2. 1:32

3. 1:32

4. 1:31

REST

5. 1:32

6. 1:31

7. 1:31

8. 1:31

*Was trying to keep it around 1:34 average but ended up feeling really good throughout. This is something I definately need work on so we will try to incorporate it depending on what Rudy thinks is the best for me to get better at running. Wasn't crushed at the end of it which was a great feeling.

17 July

BB Gymnastics

1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

*235/255/275/295/305(-jerk)/305(-jerk)/315(-jerk)

*Just didn’t feel good with the split jerk, the clean felt decent, back and legs a little tight from yesterday but not bad. 

10m OTMEM

Even Minutes Completed 10 GHD

Odd Minutes Completed 10 Kipping HSPU

*HSPU Got Tough

Conditioning

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#

50 Double-Unders

5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.

Round 1 – 1:12/20 Burpees

Round 2 – 1:12/20 Burpees

Round 3 – 1:11/22 Burpees

*Felt good, last round was brutal but was able to stay consistent. 

Training Video
http://vimeo.com/45928422 

16 JULY

TRAINING (130P)

1. 7X2 SNATCH FROM BLOCKS, BELOW THE KNEE, REST 90 SECONDS

*185/205(-1)/215/225/235(-1)/240(-2)/240(-2)

*FELT ALRIGHT, JUST COULDN'T STABILIZE IN THE BOTTOM WITH 240#

2. DEADLIFT, 4X3, HEAVIEST POSSIBLE, REST 120 SECONDS

*395/410/425/440

3. GH RAISES

*7/6/6/6

*STILL REALLY TOUGH

4. POWER ELIZABETH

21-15-9

POWER CLEAN (135)

RING DIPS

*4:15

*FELT ALRIGHT, CHEST WAS CRUSHED FROM SATURDAY AND IT REALLY SLOWED ME DOWN ON RING DIPS. 

TRAINING VIDEO
http://vimeo.com/45869190 

5. 3 RFT

400M  RUN

20 T2B

*8:21

*T2B WERE 20/12-8/6-4-4-3-3, FELL APART MY LAST SET OF 20 T2B.

14 July

Training (1130a)


Strength
A1. Pause Front Squats; 4x3, heaviest possible, rest 60 seconds
*285/305/315/335(PR)
A2. Bench; 4x3, heaviest possible, rest 120 seconds
*275/300/310/320(PR)


VIDEO
https://vimeo.com/45844690


*These felt really good. Haven't benched in about 6-8 weeks and it is always nice to hit it once in a while. Old Front Squat PR without a pause was 325 about 4 months ago. 


Skill
150m Row, ALL OUT
5 C2B
10 OHS (95)
15 HR Pushups
Rest 3m, x3
*Wanted to see how this felt as the "Raid" comp is coming up in about 2 weeks and can't have someone outside of Vitality come in and beat me and the boys. Brock should do really well and one of us should be able to take the podium with this comp. 


WOD
3 RFT
8 Stone 2 Shoulder (150#)
100' Stone Carry (50' out and back)
7 Parralette HSPU (7" deficit)
*14:50
*This crushed me, HSPU were tough for me. Kipped every one of them. Stones were also harder than I expected. 

13 July, 2012

Sprint and overspeed work down at Johnson C. Smith University. 


Hill Sprints x12
*On the 45 second


5-10-5 Drills
*4


10-20-10 Drills
*4


Band Corner Drills
*4


*Good day, more of an active recovery type of day but was needed. 

11 July

Strength:
1 Clean every 30 seconds for 6 minutes
*275 for all


5 Max U/B Sets of KBS w/44k
*31/25/26/22/21


WOD
5 Rounds:
1 Rope Climb (20')
1 20m Prowler Push (180# on turf)
*6m

10 July Training

BB Gymnastics

5X3 Split Jerk off Blocks @ 70-80% – rest 90 sec.

*255 on all, no misses. Felt pretty good.

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

*225 + Green Bands on all

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest during DL sets.

*165/175/180/180(-1)/175

Conditioning

1) 3 rounds for time of:

12 Deficit HSPU (2 plates/1 abmat)

12 GHD Situps

12 Hang Squat Cleans 155/105#

*9:50

*Went u/b on GHD and HSC, just got held up on Deficit HSPU. (12/4-4-4/6-5-4) Kipped all.

800 x1    (3:12)

Rest 30s, Max Set U/B T2B = 22

rest 3m

400 x2    (1:29) – (1:30)

rest 2m

Rest 30s, Max Set U/B T2B after 2^nd 400m Run = 22

200 x4 (:38/:34/:37/:35)

rest 1m

Rest 30s, Max Set U/B T2B after 4^th 200m Run = 22

*These runs were absolutely miserable. I liked adding the T2B in there and felt better than I ever have doing them.

9 July

BB Gymnastics

1) 5X1 Clean off High Boxes + 1 Split Jerk –

*255/275/295x/295x/295/295

Strength

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

*385/405/425/440x/425

*Missed PR @ 440, will get it next time.

Conditioning

1) 4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:

5 Burpee BJ (30”)

10 HR Pushups

10 T2B

2 minutes to complete:

1 ME UB Set of Power Cleans @ 75%

Notes: Go ALL OUT on every set of the AMRAP. Do not pace to get a larger set of PC. PC load is based off 1RM Clean of any style.

1+5 Pushups/5 PC

1+5 Burpee BJ/4 PC

1+5 Burpee BJ/ 5 PC

1+3 Burpee BJ/ 6 PC

*This was rough, couldn’t get my HR down during rest time.

7 July

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.

 *Worked up to 240 but couldn't stabilize overhead. 

https://vimeo.com/45472013 

2) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

*Worked up to 170#

Strength/Conditioning

1b)2m Amrap T2B

*Did sets of 5 with short breaks. 36

2) 3 rounds for total working time of:

5 MU

20 Burpees

7 Deadlifts @ 315#

1:52/1:52/2:10

*Rest 1/2:1

6 July

 One of the most motivating videos I have ever seen.

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

*Worked up to 315#. Missed a couple at 305# and not sure if it was just a little mental block with being cautious with my back/neck for the first time or what. 315 didn’t feel bad but didn’t want to push as my form wasn’t great. 

https://vimeo.com/45472015 

   

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

*Used 255# and Green Bands, felt good.

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

*Did this with a BB in a seated, frontal plane press and worked up to 175#

WOD

50 Row for Calories

50 Push Press/Jerk 95/65#

50 KBS 24/16kg

50 Front Squats 95/65#

50 T2B

50 Burpees

50 KB Snatch 24/16kg

50 OH Walking Lunges (steps) 45/25#

*25:46

*This crushed me.

4th Of July

*I think this needs to be our new warm-up, this shit gets really funny 50 seconds in.....

As every 4th of July, my wife guilts me into doing a workout with her in the group class. We had a few extra coaches so I jumped in with her. The morning class had 2 drop-ins with the fastest time so the ego that I am not supposed to have couldn't let them come in and take the board at my box. My soul was ripped out of me on the final Slamball Run and stomped on for about 100m but we ended up beating their time by about 6m. 

WOD

With a Partner, Complete:

1 Mile Run (Both Run)

50 Burpees (Both Work)

3 Rope Climbs (1 person works)

400m Run (Both Run)

3 Rope Climbs (1 person works)

25 Strict Pullups (1 person works)

400m Run (Both Run)

3 Rope Climbs

25 HSPU (1 person works)

400m Run (Both Run)

3 Rope Climbs

25 Heavy WB (1 person works)

1 Mile Slamball Run (Both people run, 1 ball)

50 Burpees

*28:51

*I carried the ball for about 20 feet on the SB run and for the rest of the 5,260 feet, I tried catching up with my wife.....

*This really sucked.

3 July

1 Mile Run @ 60-70%

*7:15

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

*155/155/165/165/175/185/185/185/185/185

*Training Video
https://vimeo.com/45167564

*This felt alright, still getting used to the movement but can totally see the benefit of this. 

Strength

 1a) 4 X ME Strict HSPU + ME Kipping HSPU – more deficit than last week, rest 45 sec.

*10/7/9/7

*Just did ME Strict, the kipping was jacking up my neck and didn't want to mess it up. Should be 100% in a few more days, just don't want to take any chances. 

1b) 4 X 5 Weighted Strict T2B – heaviest possible, rest 45 sec.

 *Used a 10# WB and felt pretty good. 5/7/9/8

1c) 4 X 15 Back Extensions 

*Complete

Conditioning

7 rounds for total working time of:

10 DL (225)

10 Plyo Pushups on SB

*43/43/44/43/44/43/39

*Subbed for Push Press and SDLHP, tried to get same stimulus. 

*Rest 20 seconds between rounds.

1 Mile SB Run (30#)

*10:26

*This was brutal for me....need to improve. 

2 July

Neck and Back felt pretty good today, wanted to take it easy for another day just to make sure I don't jack it up again. 

Strength/Skill:

Clean from Blocks (Mid-Thigh)

*Worked up to 185# and just stayed fast and smooth. 

EMOTM for 10m

2 Bar Muscle-Ups

Max U/B Set of DU's w/remaining Time

*444 total DU's. 

*All Bar Muscle-Ups U/B and felt much better than last time doing them. 

Rest 10m 

3 RFT:

400m Run

15 T2B

10 KB Snatch (1.5)

*8:33

*Felt alright but runs are slow. 

Reverse Hyper

3x15 (50#)

*Still getting used to it and feels good.