27 February

AM Session (11a)
 
12 deadlift 225# unbroken
Run 200m @90-95%
rest 3:30
x3
*66 Seconds/67/67
*Glad you did 225# here, it felt good. First time running in a little bit and you can tell it had been a while...

+
7 TnG deadlift 315#
Airdyne sprint 30 seconds @95%
rest 3:30
x4
*Average Watts on AD 1-1039/2-1000/3-985/4-965
*30 seconds was a game-changer on the AD, thanks for that... Last week at 20s, I felt like I could hammer the entire time with NO drop-off. The 30 seconds intervals today were totally different, crushed me pretty good. I can't wait to do this again though, I know I can improve these numbers. My goal was to be 1000+ avg watts each round and I had it until the last 5 seconds on the final 2 sets.

PM Session (430p)

For time:
25 thrusters 95#
Row 500m @<1:40 pace minimum
25 thrustres 95#
*3:30
I don't know what made me so nervous about this one but spent a ton of time before it thinking about how to tackle it. Of course I spent all that time strategizing and as soon as I picked the bar up for the first set and it felt like a paperweight, I decided that I would go as hard as possible for first 25 and then take the row a little easier. I figured I could save 6 seconds or so by crushing the thrusters and if I was to take it easy on the first set and have to crush the row, the 6 seconds faster row would be much harder to do than just speeding up thrusters. Rowed a 1:37 which felt fine, didn't push much harder than that because I knew the legs were going to be in rough shape for last set of 25. Did final set u/b about 4 seconds slower than first set.

Spent a long time working my rack position and it made a big difference. I was able to get a good grip in the rack and it made the thrusters so much easier.

PM Video
https://vimeo.com/60704261

26 Feb

Training AM (11a)

A. Squat snatch; 2, 2, 1, 1; rest 2 min
*165/185/210/225/240x2/250x2/265x1/275x1/280(fail x1)
*Snatch feels better everyday and I am getting way more comfortable under the heavier loads. I pulled 275# so high I nearly lost behind which never happens. Pull was pretty tired when I tried 1 PR attempt at 280#. Only miss all morning was the on @ 280#. Really happy with improvement here. Doubles felt solid. 

+
On the min for 18 min:
Min 1: 2 squat snatch 185#
Min 2: 4 muscle ups
Min 3: Run 150m
*This was easy, no issues. Pouring outside so pussed out and did 30s on AD. Muscle-ups felt great, worked on a little more violent pull which shot my head thru much harder/faster, will vid next time to see what you think. It may fatigue me more but felt way stronger there.

+
On the min for 18 min:
Min 1: 3 squat clean 225#
Min 2: 7 CTB chin ups
Min 3: 7 burpees
*Easy as well. Felt fine. Dropped each clean from the top.


Training PM (3p)

PM
10-8-6-4-2
Hang power snatch 165#
Parallete hspu
Burpee box jumps 30"
*14:52
*HPS were tougher than I expected. Linking them together got dicey and I ended up breaking up set of 10/8 and 6.....HSPU were to about a 8" or 9" deficit which crushed me. BBJ were just there, didn't allow me to catch my breath anywhere. Low back got a little tight during last few minutes. Need to really focus on hamstrings during warm-up, I do a ton of mobility and stretching but I guess I must neglect my hammy's. 

Training Video
https://vimeo.com/60607793

24 Feb

Training (1p)

This was a rest day but just came in and did some mobility and some light Oly Skill work with our competitors class. 

A. Hover Snatches, singles, built to a moderate single
*Quickly worked to 185# and stayed there

B. Hover Clean and Jerks, built to a moderate single
*Built quickly to 225# and stayed there to work on jerk speed

Felt good today, once I got loose, things felt pretty fast.

23 Feb

Training (1130a)
 

10 min amrap @85%
Row 250m
10 power snatch 75#
10 burpee box jumps 24"
*3+200m

Rest 5 min

10 min amrap @85%
Airdyne 15 calories
10 deadlift 185#
10 ring dips
*5+15 Calories

rest 5 min

10 min amrap @85%
Run 200m
10 power clean 95#
10 hand release push ups
*4+10 Pushups

*Good end to the cycle today. Usually my back will get a little tight on the longer MAP work but felt fine today. Breathing still not great but got comfortable mid-way through the first amrap and stayed good until the end. Body feels really good, no soreness, no issues. Have stayed with the same mobility work/stretching routine that I have used for the past year and feel great about it. I think I have Sunday/Monday off and then kick off the Regional Training Cycle Tuesday.

22 Feb

Training (230p)


A. Front squat; 5, 4, 3, 2, 1; rest 2 min
*340x5/340x4/350x3/360x2/375x1
*Wasn't sure where to start. Hit 350 for 9 two weeks ago so decided to start with 340# and I think I was right on the money for each weight. 

B. Split jerk clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min (87% 1rm for all)
*Used 295#. Had a few misses in there but overall felt decent. As long as I dropped under the weight, things were good, every time I didn't drop fast enough, lost it forward. Haven't felt outstanding with this in a while but realize that this type of exposure isn't going to make me great at it, just going to keep me proficient. 

+
10-8-6-4-2
Squat clean 185#
Muscle ups
*10:31
*Really played with this differently than I normally would have to see what happened. Normally I would have went harder on Cleans and smaller sets on Muscle-Ups. Today, I hit doubles on the cleans for the 10 and then singles for 8/6 and then u/b for 4/2. This allowed me to go 5-5 on muscle-ups the first set, 4-4 on the second set. Failed last one on my set of 6 (3-2-1). Failed last one on my set of 4 and also last one on my final double. I definitely learned alot here and realize that I can put together some decent size sets but when there are 30 muscle-ups in a WOD, only so fast my big ass can do those. Very confident with 20 or less that I can knock out big sets but if they throw some high numbers in there, strategy will be key as to how I attack the workout. 

Training Video
 https://vimeo.com/60294551

20 February

Training (330p)

A. Squat snatch; 2 reps on the min for 10 min @65% 1rm
*Used 175# and it felt alright, still have reps that feel off. Watched a ton of the snatches from today and slowed down video as much as possible to see what the hell was off. The only thing I can tell is that I always move to my toes a little early. My knees are never fully extended while my heels are on the ground. I really tried to focus on it today but still couldn't get it. I also focused a ton on driving my head through as hard and fast as possible and that actually felt as stable as ever in the bottom. 

B. Muscle ups; 4 reps on the min for 8 min
*Complete, no misses. Felt alright, not great

C. Parallete hspu; 30 for time
*6:46
*Probably ended up being about an 8" deficit, kicked my ass as usual. 

+
Row sprint 20 seconds @100%
rest 2:40
x5
*Average Pace/500m
1 - 1:13.5
2 - 1:12.4
3 - 1:11.9
4 - 1:12.9
5 - 1:12.9
*Continue to feel stronger and stronger on these. Stayed really consistent for entire 20 seconds with no dropoff at the end. 

Training Video
https://vimeo.com/60125099 

19 Feb

Training (4p)

Felt pretty good yesterday, still some soreness but could easily warm-up and hit a workout if I had to. Went to Chiropractor yesterday and toyed with some AARP Wave treatment which I think helped. It looks like he will come to Regionals with me and use the AARP to warm me up and cool me down which I think will make a HUGE difference.  After the AARP treatment, hit about an hour of mobility and stretching. 

Feeling back to normal as of today, perfect day with the AD recovery and mobility. Should be near 100% recovered by tomorrow.


Airdyne 5 min z1
*Complete

+

Airdyne 30 seconds @85%
Airdyne 30 seconds easy
x30
*Complete, about 530 calories. This felt fine, took a few minutes to get into it but after that it was fine. 

+

Airdyne 5 min z1
*Complete

+

Mobility 30-60 min
*Complete

17 February

Really good day of learning. Had 16 start the day for Crowder's bachelor party and we finished with 7 on the last workout and no one died which means it was a success. Played with some different recovery stuff, maltodextrone/dextrose mix with post wod. Lots of real food post wod and energy stayed pretty good throughout. Was able to stay pretty warm the entire day and body felt solid throughout. Sore today but nothing like I thought it would be from 8 hours and 8 events yesterday. Going to get some AARP work today to see how that plays in recovery. 

Kept all workouts the same as you posted except for a few pieces which we modified due to people and equipment. I think the ones I replaced it with were right in line with what you were looking for. Here is a recap of how everything went. 

Starting Pic

Ending Pic (With a little attrition)

 

10:15a (Score 1)

Establish 1RM Snatch

*275 (PR)

*Built a little more quickly today to try and have more left when I got to maximal loads. I have always built to 230 and then went in 10# increments all the way up until failure. This time I went 225/240/255/265/275. I put 280# on and had the bitch over my head but I think I was just surprised at how easy it went over my head that I wasn't ready to stand with it. Really hard for me to hit 2 PR's on same event. Of course I didn't vid anything so I can't see how it looked...brilliant move.

 
10:40a (Score 2)

Establish 1RM Clean and Jerk

*345 (PR)

*Same as above, built more aggressively than normal to try and have something for the PR Clean and Jerk attempts. Went 225/275/305/320/335/345. Missed the jerk the first time at 345 and then hit it second attempt. Clean was tough but more there. Jerk didn't feel all that great at any point during this but we'll take it. 

10:45a (Score 3) 

5m Amrap of 225# Squat Clean and Jerks

*18

*Made sure to pace this as I knew if I came out too quick, my legs would explode. First 3m felt pretty good. Last two got tough. PJ on all. Could definitely feel my legs tired after the snatch and Clean and Jerk attempts. 

11:45a (Score 4)  

For Time:

3 Trips HS Walk (60m Total)(*use progress cones)

20 Muscle-Ups

20 Deficit HSPU

*10:28

*Set up cones so if you fell, you went back to the cone behind you to start. This helped people manage their rest instead of just falling forward. I hit my first two 20m walks u/b. I broke up my last 20m walk 15-5 to try and catch my breath for muscle-ups. Muscle-Ups felt alright, 4-4-4-4-3-1. Def HSPU were better than I thought, we had about a 8" deficit and I was able to do 4-4-3-3-2-2-1-1.

*Time Cap is 15m

Then:

Accumulate 2m L-Sit on Rings (Score 5) (Set Rings 6" from the floor and a 45# bumper under the feet, feet can't touch bumper)

*9:14

*WTF. This was one of the worst events of my life. 5 seconds into my first hold, I cramped hard in my quad and upper abs. I was literally doing sets of 6 seconds or less for all 2m. I can hold an L-Sit on Paralletes for around 45 seconds, but didn't come close to comparing to this shit. It was crazy bad and my abs are by far the most sore of anything else this morning.

 

1:05 (Score 6)     

3 Laps Prowler Push For Time (140#)

*1:31

*Old gym PR was 2:03. This didn't start to hurt until the final 20m or so. Felt really strong here. 

2:15 (Score 7)       

1m Max Reps Hang Power Clean 225#

*19 (2 Sets 13-6)

Rest 1m

1m Max Reps Ring Dips

*40 (15-10-10-5)

Rest 1m

1m Max reps KB Snatch R Hand (2 Pood)

*23

Rest 1m

1m Max Reps KB Snatch L Hand (2 Pood)

*23

Rest 1m

1m Max Reps S2O @ 225# (From Floor)

*12 (2 Sets 8-4)

rest 1m

3m Max Reps Rope Climbs (20')

*7

3:45 - 4:15p (Score 8)   

30m Amrap

Row 1k

10 Squat Snatch (135)

15 Burpees

20 T2B

*3+13 Burpees

*This one of the only mistakes I made today. We took about 25 minutes after the 1m on/off workout before hitting this monster. I didn't take 1 snatch before starting this WOD. I got off the rower on the first round and missed the first one which felt like about 235#. Did singles for the rest of the 9 and none that first round felt anywhere close to normal. T2B first round were 3 sets. After I finished my first round, everything changed, felt completely different. Snatches felt great and were all fast singles. T2B were all 12-8 from here out. Felt really good and from 12-30m, the time flew by. I just had to get comfortable and it took me about 8 minutes to do so.  Maybe if it wasn't the 8th workout, I would have considered doing some TNG Snatches but I don't think it would have helped me go much faster. 

The last 7 trying to prep for final WOD

*Overall, feel great about how my body responded to this. This was a great test to see where we are at with recovery and I feel as though I am right where I need to be for this time of year. Crazy to think you still have just under 4 more months to make me even better. 

*On a side note, Crowder and I went out to Donatos and I crushed about 8 pieces of pizza. Had probably been over 2 years since I have had pizza and my gut didn't miss a beat, felt fine last night and feel fine this morning. Will dial it back in today and do some mobility and hit the AD work tomorrow and I can't wait to start the climb for Regionals. I get more confidence with every training day. Thanks for putting all that together brother. 

Crowder Waiting for 3rd Pizza...

15 Feb Training

Training (3p)

7 min amrap @85%
7 thrusters 95#
7 CTB chin ups
7 box jumps 24"
*5 + 7 Thrusters
*Back got a little tight here which was surprising, did a ton of mobility before hand and thought I would be fine. Usually wear my Reebok Oly's but wanted to see how nanos would feel with the thrusters, guess I will just wear my Oly's next time. 

Rest 5 min

7 min amrap @85%
7 power clean 115#
7 hand release push ups
28 double unders
*4+ 7 Pushups
*Cruised here, back was still a little tight from the first part but no issues. 

13 Feb

Training (230p)
 

A. TnG deadlift; 5 reps on the min for 10 min -315#
*This felt fine, didn't mix grip. 

B. Strict press; build to a 10 rep max
*185. Maybe had 5 more pounds in me but it would have been close. 

+
5 rounds for time:
10 power clean 155#
10 burpees
*6:08
Did PC U/B for 1st and last set. Broke during the middle 3 and think that helped me from falling off too much on the burpees. Breathing was limiter here, still have a little trouble with these short burners and keeping my lungs in the fight. Getting better but these types of workouts are definitely my weak spot. 

Training Video
https://vimeo.com/59612335 

12 Feb

Training (2p)

A. Power snatch; build to a tough single
*Worked quickly to 230#

B. Squat snatch; build to a tough single
*220(-,-)/225(-,+)/240/250/260/270/275(-,-)
*Missed a couple early at 220 and 225. Transition from Power Snatch from Squat Snatch was tough for me in the beginning. Once I got to 240, everything felt good and didn't miss again until 275 attempts. First time snatching maximal loads in about 6 weeks. 

+

9-7-5
Squat snatch 185#
Box jumps 36" (no rebounding)
18-14-10
CTB chin ups
(9 snatch, 9 box jump, 18 ctb, 7, 7, 14, etc)
*7:41
*Missed 2nd Snatch and nothing else. C2B U/B and felt the best they have felt in a long time. Paced this well I thought, always think you can go faster when you finish something like this but legs were pretty tired and if I pushed it anymore, probably would have missed more snatches. 

Training Video
https://vimeo.com/59525623

10 Feb

Training (2p)

Oly Work with Tom
A. Hover Snatch, tech work
*Built to 185#

B. Clean. 2,2,1,1 Rest 2m (Sub Maximal)
*275/275/300/300
Stayed light and fast, these all felt fine. 

For Time:
10 Squat Snatch (205)
25 C2B
10 Squat Snatch (205)
25 HSPU (Strict)
10 OHS (185)
25 C2B
10 OHS (185)
25 HSPU (kipping)
*15:39
*This felt alright. Snatches were fast and felt fine. Strict HSPU cost me some time and I missed my first 3 OHS which crushed my time. Shoulders were really fatigued before I even started, probably from the pushups and OHS last week. Overall, felt good but should have been faster.  

Shoulder is back to normal, no issues.

8 February

Training 

AM (11a)

A. Speed deadlift @65% 1rm; 3 reps x18 sets; rest 45 seconds bw sets
(reset each rep, not TnG)
*315 for all. Felt good. 

B. OHS @33x1, 2-3x5; rest 2 min (focus on depth of the pause)
*205/225/235/245/275
*Felt better as I went, took a few sets to get comfortable in the bottom but felt strong. 

C. Hang power snatch; build to a tough single
*Built quickly to 210#
*Have never been very good at Hang Power Snatch or PS. I just can't generate enough power to get the bar OHD fast enough to drop my big ass under it.
PM (5p)

A. Behind the neck push press; build to a max
*305
*Did 300 for 4 last week but this felt much heavier today. Shoulders were tired. 

B. Seated behind the neck press 5, 5, 5; rest 2 min
*95/95/125
*This didn't feel very good on my shoulders. Not sure why this was uncomfortable. I don't have any mobility issues that I am aware of with my shoulders but it was rough. It wasn't the weight, it was just awkward initiating push and I was afraid to go any heavier. 
 
+
Crossfit open workout 12.1 (7 min burpees)
*117 

*114 last year. I am 7.5 pounds heavier than last year and I did 3 more burpees so I can't be too disappointed with the outcome. Stayed moving the entire time. Legs were burning pretty good by the last 90 seconds.

*Just found out Regionals aren't until June 7-9th. We are the last group going this year. I think this changes everything in comparing to what I did last year. We will have 5.5 weeks to prep for the workouts and with Max programming, I feel I will have a huge advantage going into that weekend.

Training Video
https://vimeo.com/59301500 

6 Feb

Training (230p)

5 TnG deadlift
Sprint 100m @95%
Rest 3 min
x5
*345-26s for all 5 Rounds
*Felt good, we ran outside instead of inside with the turns. 

+
5 TnG deadlift
Airdyne sprint 20 seconds @95-100%
Rest 3 min
x5
*345 For all 5 Rounds
*Average watts for each round were: 1187/1288/1279/1357/1207
*AD felt so much better this week. 

+
Row sprint 20 seconds @100%
Rest 3 min
x5
*1:14.0
*1:12.9
*1:12.9
*1:14.0
*1:13.5
*Felt much better than last week, it still hurt but wasn't crushed after I was done. 

Great training day today and ready for a day off. For this being my 4th day on, really happy with how I felt and how I am recovering. 

5 Feb

Training

AM (10a)
A. 50 muscle ups for time
*Paced conservatively for 10m and then called it. Wanted to take it easy on my shoulder. First time doing muscle-ups in about 10 days. Felt great, no pain. Finished 38 Muscle-ups. 

B. 150 hand release push ups for time
*9:06
*This crushed me


PM (515p)
10-8-6-4-2
Power clean 185#
Bar facing burpees
(sub 3:00 is goal time)
*3:50

Training Video PM
https://vimeo.com/59022923


*I was as sore today as I can remember being. Biceps and quads are toasted from Sunday. Thought the AD yesterday would flush some of it out of my legs but didn't. Did 3 sessions of mobility today hoping that would help but couldn't get ahead of the soreness. That isn't why I was slow on the PM Tester but I am sure that didn't help. I just came out of the gate to fast and I paid for it on the 8s and 6s. Everything U/B but got slower towards the end.

4 Feb

Training (230p)

A. Deficit deadlift @41x1 - 2, 2, 2, 2, 2; rest 3 min (2-4" platform)
*385/410/425/435/435

B. Squat Clean from blocks (above knee); build to a moderate effort single
*Quickly worked to 280#

C. Snatch balance; moderate effort - 2 reps on the min for 14 min
*Stayed nice and light for the 14m and just made sure the shoulder would hold up. Felt great, no pain. 

DL and Cleans Video
https://vimeo.com/58931675

+
Airdyne 10 min z1
*139cals (186 Avg Watts)

+
Airdyne 2 min @85%
Airdyne 1 min @50%
x10
*569 Cals (315-350) and (160-200)

+
Airdyne 10 min z1
*139cals (181 Avg Watts)

*Nothing like 50min on the Aerodyne to finish out the day...just under 850 calories. Quads were a little tore up from yesterday but the body was good once I warmed up.

3 Feb

Training (2p)

A. Find 10RM Front Squat
*350x9
*Wanted to be really aggressive here and ended up coming 1 rep short...but I guess I am happy with 9 reps at 350. 

Front Squat Video
https://vimeo.com/58842489 

B. For Time:
100 Pullups
100 OHS (95)
100 Abmats
100 Wallballs
*21:34
*Pullups felt good, 30/20/15/18/17
*OHS were 20s and 15s
*Abmats absolutely crushed me, need to add these back into the warm-up so I don't suck at them anymore. 
*Wallballs were fine, 40s and 25s

*Overall, I don't care about my time, I am just pumped that my shoulder felt good throughout. No pain, no discomfort. Will probably take it easy and not snatch tomorrow but by tuesday or wednesday, should be back to normal. Pumped to be healthy again. Glad I realized how shitty my core is so I can fix it before Regionals.

1 Feb

Training

AM (1030a)
A. Speed deadlift @65% 1rm; 3 reps x15 sets; rest 45 seconds bw sets
(reset each rep, not TnG)
*Used 315# and it felt fine. 

B. Hang squat Clean from mid-shin; build to a 2rm
*315
*This was supposed to be Snatch but subbed for the Hang Clean due to the shoulder. 

C. Hang squat snatch x1/snatch balance x1/OHS x3- 15 reps of the
complex for time 195#
*Didn't do this, did light skillwork and the shoulder didn't bother me but I could tell it wasn't 100% and didn't want to take any chances. Still frustrated that it isn't back to normal but the only thing that bothers it right now is snatching.

Training Video AM
http://vimeo.com/58731075



PM (5p)

A. Behind the neck push press 4, 4, 4, 4, 4, 4; rest 2 min
*265/275/285/285/290/300

Training Video - Presses
https://vimeo.com/58776148

B. Weighted dip 6, 6, 6; rest 2 min
*Didn't do because of shoulder

+
"Christine"
3 rft
row 500m
12 dl bwt
21 box jumps 20"
*7:59 (PR)
*Row 1 was 1:38
*Row 2 was 1:42
*Row 3 was 1:41

Christine Video
https://vimeo.com/58776150