30 October

Training (930a)

A. Box Jump Gauntlet
*Just trying to get a little more comfortable with these. Used 24/20

B. "No Hook, No Feet" Snatches. 
*These felt really awkward for the first 4 or 5 and then I really felt the speed increase. 
*Worked up to 200# and then failed at 205#

C. 15 second Prowler Push, rest 2:15, x3
Rest 5m, x3
*9 Total Efforts
*Used 230#

D. 25 Calorie AD Sprint
5 Burpees
12 T2B
rest 4m, x3
*51/56/55

*Good day, I can tell that I have been pre-occupied this week. After this week, things should really slow down which will be great. Just alot going on right now with Northlake, The Maynard Event, and Crave event tomorrow. 

29 October

Training (215p)

A. SP 1-2/PP 3-4/PJ 7-8
*195 (2/4/7), 205 (2/4/7), 210 (2/4/7)

B. EMOTM For 12m
Odd: 3 1&1/4 Front Squats @ 260#
Even: 3 Muscle-Ups
*All Complete

C. For Time:
Row 500m
50 Thrusters
30 C2B
Row 500m 
50 Thrusters
30 C2B
*11:28
*This didn't feel great, not sure I gamed it right. I tried to take the 1st round a little more aggresively than I normally would thinking that I would feel equally as shitty but really fell apart on my second set of thrusters (10/15/11/14)

D. Core
15 Second L-Sits OTM for 6 Sets
*Complete

Training Video (Presses)
https://vimeo.com/53262488 


Training Video (Row/Thrusters/C2B)
https://vimeo.com/53332138

28 October

Training (2p)

Worked with Tom on Snatch and Clean and Jerk. 

A. Built to a heavy 1 Snatch Off the Low Blocks (Right below the knee). Did two pulls and then a snatch. 
*Worked up to 220 and missed twice. 

B. Hang Clean and Jerk. 
*Worked to 340# and PR'd my hang clean but missed my jerk. Should have easily had it, just let it get out in front. Hit 325# easy. Still have some room on my Hang Clean. 

Tom wants me to practice "No Hook, No feet" snatches. Will do some of this next week to help me with my speed under the bar.

27 October

Training (1130p)

A. Build quickly to 3 TNG Power Cleans
*275

B. Take 85% of A and complete a triple EMOTM for 15m
*Complete

C. 
10 Rounds For Time
10 DL 
10 PP
10 OHS
(All with 135#)
*22:13
*This was much harder than I anticipated. I took pretty long breaks between movements and went U/B on everything for all 10 rounds. Not sure what a good time was on this.

26 OCTOBER

Training (3p)

A. EMOTM for 10m
Odd: 3-4 Push Press @ 225#
Even: 3 Muscle-Ups
*Complete, 4-3-4-4-4 Push Press and 3-3-3-3-3 Muscle-Ups

B. 200m Prowler (90#)
Then: 5 RFT
10 G2O (50 DB)
1 Rope Climb (20")
Then:
50 DU's
*12:59


Training Video
https://vimeo.com/52261246

25 October

Training (130p)

Was able to link up with Joe and spent about 90 minutes going over some squatting techniques as well as some gymnastics stuff. Very beneficial.

24 October

Training (3p)

Back felt fine today which is good. Not sure what happened yesterday but I am glad it didn't affect me today. 

A. EMOTM for 10m
ODD: 10 Reps FS (225#)
EVEN: T2R/K2E/Mup x2 (Don't drop off the rings)
*This was much tougher than I thought due to the FS. Not much time to walk over and hit the Mup complex. 

B. Tabata Something Else + Row
* Rounds each of:
-Pullups (86)
-Pushups (64)
-Abmats (64)
-Air Squats (100)
-Rowing (61)
Total of 375

Alright day today. I had to get a CT Scan of my colon so I fasted for about 14 hours which left me a little tired but it didn't affect my workout from what I could tell. Just made me realize I am not good on BW movements still. 

23 October

Training (945a)

A. 20m To Establish 1RM 3 Pos Snatch
*155/175(-1)/185/195/205(-1)/205
*205 felt alright, a little difficult coming back down on 2nd and 3rd attempts. 

B. 85% of A, OTMEM for 8m (175#)
*7/8 (missed 1 from the hips)

C. Lactate Training
30 Calories AD
10 OTB Jumps (24")
10 Hang Squat Snatch (95)
*1:36

Rest 5m
25 Calories AD
8 OTB Jumps 
8 HSS
*1:03

Rest 4m
20 Calories
6 OTB
6 HSS
*50 seconds

Rest 3m
15 Calories
4 OTB
4 HSS
*36 Seconds

Rest 2m
1m Max Calories
*64 Calories

Felt good to get back in it today. Legs were a little tight. Snatches felt a little off but feel good about 205 for the 3 POS Snatch. 

Training (330p)

"Seven"
7 RFT
7 HSPU
7 Thrusters (135)
7 K2E
7 DL (245)
7 Burpees
7 KBS
7 Pullups

*Stopped mid-way through round 5. Back got super tight and decided to be smart and stop before I really hurt it and would have to take time off. Not sure why this happened but need to figure it out. I am hoping it is just a matter of having some time off and body not quite ready to fire off a double day. We will see how it feels tomorrow. 

 

19 October

Disney Trip

Worked out at a CrossFit in Disney

WOD:
25 GHD's
20 Hang Pwr Cleans (135)
15 T2B
10 PP (135)
5 Bear Crawls
3 Rope Climbs
5 Bear Crawls
10 PP (135)
15 T2B
20 HPC
25 GHD's
*10:13

Felt good to get a workout in, wasn't able to get anything else done while we were there and it was difficult to take the 3 days off but I am sure there is something that says my body needed the recovery. 

17 October

-->

Training (230p)

A. Broad Jumps/Triple Jump Practice, 4x each, rest 60 seconds
*These are always great to warm-up with. 

B. Power Snatch – OHS x3, rest 90s, x3

*185/195/205/210

*Power Snatch felt a little slow today for some reason. 

C. DL Work. Deficit Deadlifts. Medium Load, Medium Volume. 5 Reps @275, rest 2m, x5

*Weight was easy just tough keeping back flat.

D. HS Work. Kipping Pyramid Day. 10 seconds rest b/w sets for each rep. So if you are on set with 10 reps, you would get 100 seconds rest between set 9 and 10. 

*Got thru 14 Rounds

*Total of 105 Reps

Got to workout with Mike today and it was good to get back on track with him and catch up for a day. Heading to disney tomorrow thru Tuesday. Planning on working out 2 days while I am there and resting the other 3. Colitis hasn't gotten any better and getting a CT Scan on the 24th to see WTF is going on.  

Training Video
https://vimeo.com/52023573 

16 October

AM Session (930a)

A. Single Leg Box Jumps, work to highest possible
*Worked quickly up to 34"

B. Every 40 Seconds for 6 minutes @80% (185), 10 total reps. 1 Power Snatch + 1 Hang Snatch

C. AMRAP U/B TnG PC @ 225#

   15s Aerodyne Sprint

   rest 3m, x4
*9(1074 Average Watts)
*8(1005)
*7(925)
*7(864)
These were really painful, I was able to get more reps than last year but my AD suffered due to doing more work prior to getting on the damn thing. 

D. 800m Run

Rest 4m, x2
*3:23
*3:30
Legs were really fried this morning. I think the week is just taking its toll. Trying to add some more volume before I take off for Orlando with the family Thursday. 

TRAINING VIDEO AM
https://vimeo.com/52259937 

 

Afternoon Session(330p)

A. Max U/B KBS @ 44kg, rest 2m, x3
*32/26/23
*These were pretty rough on the lower back. 

B. 5 RFT

15 Steps Lunge w/95# BB in Front Rack

15 Lateral Jumps over 24” Stick
*7:59
*Lower back and legs crushed from part 1 and KBS....Not fun. 

C. T2B Work:

50 T2B For Time (2:58)

rest 3m

40 T2B For Time (2:47)

rest 2m

30 T2B For Time (1:58)

rest 1m

20 T2B For Time (1:30)

rest 30s

10 T2B For Time (:30)
*Neglected these for a little bit and it showed today.  

TRAINING VIDEO
http://vimeo.com/52017396 

15 October

-->

AM (930a)

7 RFT (30m CAP)

400m Run

3 Forward Rolls

5 WallClimbs

7 T2B

9 BJ (30”)

*29:23
*This was actually more painful than I expected, longer MetCons are definately not my forte but getting better at them. Wall Climbs really slowed me down here. Runs were SLOW, probably averaged 2:05.

PM (3p)

A. 5x1 Split Jerks, heaviest possible, rest 90s
*Did these behind the neck. Worked up to 325#
 

B. SP 1-2/PP 3-4/PJ 7-9, rest 10s b/w reps (rack weight), rest 4m, x4
*190(2-4-7), 200(2-4-7), 205(2-4-6), 205(2-4-6)
*These got tough only for the push jerks, the press and push press were fine. 
 

C. EMOTM for 12m, ODD(3 Reps 1&1/4 FS) EVEN(3 Muscle-Ups)
*Used 255# for Front Squats. Did everything U/B. 
 

D1. Seated Alternating DB Press @22x1, x5-7, rest 60s

D2. KB Plank Holds, 60s Hold, rest 3m
*Didn't get to these

E. Free Standing HS Hold Practice
*Complete, slowly getting better. 

14 October

Was able to come in and work with Tom from MDUSA on some Oly Skills. It was an awesome opportunity that I will definately take advantage of again. 

A. Worked from the Blocks (Below The Knee) Snatch
*Worked up to 215 for singles and then did 3x2@ 215#

B. Worked from the Blocks (Below The Knee) Clean
*Worked up to 330 for singles and then did 2x2@ 300#

Felt great today, squat felt a little weak out of the hole but not too bad.

13 October

Training (1115a)

A. 300 FY (4th Attempt)
*309...Finally got it. 
*Lungs were fine and legs were good for the most part. Was at 152 at the 5m mark and stayed on pace thru 8 minutes. Fell off a few calories with 90 seconds to go but was able to make it thru. Awesome to finally get this!

B. MAP Work

5 min amrap 85%

5 ring push ups/5 kb snatch/arm 1.5 pood/10 ghd sit ups

*4 Rounds

Rest 3 min

5 min row @1:44

*1:43.8

 

Rest 3 min

5 min amrap @85%

3 muscle ups/200 meter run

*3+3 Muscle-Ups

 

Rest 3 min

Row 5min @1:44

*1:43.4

12 Oct

Training (245p)

After 3 days off, first day back at it and back felt fine. Just a little rusty and slow today. Should be back in it by Monday. 

A. Back Squat, 5+ Progression
*370x5, 5, 5
*No Spotter so just stuck with sets of 5. 

B. Shoulder Press 5+ Progression
*195x5, 5, 4
*Happy I was able to get this far in the progression before failing. 

C. 
5 Rounds
7 Muscle-Ups
21 Burpees
Rest 90s b/w Rounds
*1:38(U/B) - 2:17(4-2-1) - 2:06 (3-2-2) - 2:26(3-2-1-1) - 2:21(2-2-2-1)
*Felt alright, muscle-ups were a little off and burpees were slow but overall not bad. 

Training Video
https://vimeo.com/51393111 

10 October

Was able to work with Joe today for a couple hours and it went really well. Looked at some movement faults as well as some programming ideas and accessory work that would be good to implement. 

I think this is going to be a HUGE piece of my game that will improve from last year. To finally have a coach with eyes on is going to be amazing. Pumped to fix some things and see what happens. 

9 October

PM Session (230a)

A. Single Leg Box Jumps, work to highest possible

*Worked up to 30"

 

B. 2x2(170#), 2x1(185), 2x1(210), 2x1(225), 4x1(185)

*Missed all attempts at 225. Nothing felt good today

C. AMRAP U/B TnG PC @ 225#

   15s Aerodyne Sprint

   rest 3m, x4

*Round 1 = 1:50

*Round 2 = 2:06

*Round 3 = 2:15

Back was pretty tight still today. I am not going to do Grace tonite and only did one session. Hoping that everything feels better tomorrow. A little frustrated as this is the first time I can remember being sore.

8 October

Session 1
Training (920a)
*Was going to swim this morning and follow the swim with a 30m run but was told by the doc that she didn't want me swimming due to infection of the cyst. So instead, I quickly decided to do:

For Time:
5k Row
5k Run
500 Double-Unders
*17:55 (My PR for the 5k was 17:34 so this was about right for my pace)
*24:58 (My lungs were fine for the run, just legs got tight for the first half)
*7:06 (Sets were 50-50-50-50-50-50-60-70-70)

*Total Time = 49:59

Session 2
Training (250p)
 

A. 5x1 Push Jerks, heaviest possible, rest 90s

*225/255/275/285(x)/285(x)

B. 2 Reps FS OTMEM For 10m @ 315#

*Complete but very tough

C1. Seated Alternating DB Press @22x1, x5-7, rest 60s
*45# for both sets, 8 each arm
 

C2. Weighted L-Pullups On Rings, AMRAP (-1), rest 60s
*6/6

D. L-Sit to HS Work On Paralletes
*Need lots more work on this, tough for me to get to handstand

Lower back is really tight from CFT and Holleyman. Going to play it by ear to see how it feels. May modify the workload for tomorrow.

7 October

Training (10a)

"Holleyman" 
30 Rounds
5 Wallballs
3 HSPU
1 Power Clean (245#)
*24:18
*Used 245 instead of 225 because that is what Joe said I should do. It made a big difference with the 20 extra pounds. This also wasn't one of my best decisions to do this following the Total from yesterday. My back was a little tight from the Deadlift and by round 20, it was the worst it has felt in about 4 months. It will be fine by tomorrow but I should have done this Thursday or Friday of this coming week. I went in to the box and Jess and Amy were going to do it so I decided to jump in with them....glad I did it but in retrospect, not one of my better ideas.

Saturday, 6 October

Training (1130a)

"CrossFit Total"
Wanted to repeat this for the first time in over a year and a half. 

1RM Back Squat
*395-415-430
This didn't feel great, was a little hesitant after the surgery this past Thursday but I think it was fine. Just in the back of my mind was messing with me a little bit. There has to be more there, this is by afar a huge weakness that needs to be addressed in the next 2-4 months. 

1RM Press
*210-220-225-230 (15# PR)
This felt really good today. I was expecting to do well here due to all the work we have done. I failed first attempt at 230 and then rested about 60 seconds and was able to hit it. 

1RM Deadlift
*455-475-490 (35# PR)
This didn't feel as good as I was expecting it to but I will take it and not be greedy. It was tough at the end of the Total to stay in it and keep the focus on the heavy pulls. 





CFT VIDEOS
https://vimeo.com/50932289 


Total = 1150 (65# PR)
Overall really happy with the results. I think if I was 100% healthy and not worried about re-injury I could put up a little bit bigger of a number but again, happy. 

Wed - Thurs - Fri

Took 3 days off for an issue with my UC. Back on track and I am going to hit the CF Total tomorrow and then Holleyman on Sunday. Itching to train, you really take your health for granted until something happens that knocks you out for a few days...Very thankful I have been this healthy so far this season. Feeling great lately and excited for some training this weekend. 

2 October

AM (1030a)

B. Snatch Work

Blocks, Above the knee. 7x1, rest 90 seconds

*185/205/215/225/230x/230x/230
*These felt alright, not great, but started getting comfortable towards the end. 

C. Hang Squat Snatch every 30s for 5m @ 200#
*Missed 1. Felt really good. 

SNATCH VIDEOS
https://vimeo.com/50714309

D. Lactate Training

300m Row, rest 5:15, x7, perform 2 muscle-ups immediately following each row sprint 

1. 46.2

2. 47.1

3. 47.4

4. 47.8

5. 47.7

6. 48.1

7. 47.7
*All muscle-ups complete. This was exremely painful today. Rows were max effort and they hurt. I will put our times up against anybody on this training. We have worked for almost 3 months to develop this type of capacity and even though it hurts, it feels great to be able to stay so consistent and fast on these intervals. The addition of muscle-ups immediately following the row sprints have been great and forces me to focus and not get caught up in my breathing. If I can hit them after the row, I should be able to hit them anytime.

PM (430p)

A. Single Leg Box Jumps, 6-8, rest 2m, x3
*Worked from 20" up to 40". I think there is more there, just decided against pushing it after we torched our legs in the am session...

Tabata Triple

B. Tabata Row (Cal) - 80 Calories

   Tabata AD (Cal)  - 118 Calories

   Tabata DU (Reps) - 292 Reps
*Total Reps = 490

   *30 sec transition between movements.

C. OTMEM For ALAP:

10m HS Walk w/turn

15s LSit – Even Minutes
*Made it 13 minutes
*HS Walks were the tougher of the two movements. 


Today was a pretty brutal day but I think doing this once a week will have a huge impact on our ability to handle volume. I don't feel beat up physically, just more in the head, mentally going back to the pain cave so many times in one day has taken its toll on me. Maybe I just love that suck factor and I convince myself that no one else trains the mental side as hard as I do (I know that isn't the case, but I like to think that way) and I picture others trying to do what I do and quitting. Either way, I am better today than yesterday and I will continue to do that from now until Regionals.

October 1st

AM (1015a)

A. 50m Freestyle at Z1

B. 4 U/W Swims, 25m, rest 90 seconds

*All successful, felt really good today. 

C.

25m U/W Swim

50m Freestyle Sprint

25 Pushups

rest 4m, x4

*Split times were right around 2m for these. Pushups got really tough. 

*Made all Underwater swims for the 4 rounds. 

PM (345p)

A.  Push Jerk, 5x3, moderate load 
*255/265/275(-1)/275/285 

Push Jerk Videos
https://vimeo.com/50714308

B.  FS Progression,
*325x5/325x5/325x6

C1. Seated Alternating DB Press @22x1

C2. Weighted L-Pullups AMRAP, x3

D.  For Time: 50 GHD/50 T2B
*5:04
*T2B were rough after the GHD's. Went U/B on the GHDs and ended up doing sets of 5 on the T2B.