31 October

Training (230p)

A. Banded snatch pulls; 5x5; rest 2 min
*Did these without the band. I seem to get a little more out of these with 4 solid snatch pulls and the 5th one, try to pull under into snatch. This keeps me honest with my pulls and makes sure they mimic how I would really pull a snatch. 
*185/205/215/225/235
*Hit all really solid but missed the 235 snatch at the end. 

B1. Front squats; 15 unbroken 205# x5; rest 10 seconds
*Complete, got tough towards the end but not terrible. 

B2. 15 strict (2") deficit hspu x5; rest 5 min
*These were terrible, super tough from the start. 
*2:30/2:45/3:00/3:40/4:20
*Wrists were sore and just had nothing with the 10 second rest after Front Squats

+

A. Pike lifts; 10 reps x5; rest 90 sec (pause 2 seconds at the top of each rep)
B. Feet elevated planche support lean holds; accumulate 45 seconds x4;
rest 2 min
*Complete

29 October

Training (2p)

A. Power snatch clusters 1.1.1x5; rest 15 sec/rest 3 min
*210/220/225/225/230
*No Misses,  felt pretty good here today. 

B. Clean pulls; 3x3; rest 2 min
*295/315/315

C. Pistol tech/mobility work 10 min
*These didn't feel that great, ankles and calves a little tight from the DU's yesterday. 

+

5 min amrap power snatch 135#
5 min amrap calories rowing
5 min amrap KBS 2 pood
5 min amrap calories airdyne
5 min amrap power clean 135#
(no rest b/w movements)
*50 Power Snatches, 106 Calories Rowing, 92 KBS, AD ? (Sensor Didn't Work) Guessing 65-70, 56 Cleans. This was pretty painful. 

28 October

Training (2p)

A. Free standing hs hold tech work 15 min
*Complete, getting better

B. Legless rope climbs; 10 not for time
*Complete, used some fat ropes, took about 10 minutes

C1. tucked from lever hold; 45 seconsd accumulated x3; rest 1 min
*Really tough, took me a 3-4 Sets for each

C2. strict deficit (3") hspu; 15 for time x3; rest 1 min
*2:15-2:45 for these, didn't feel that great today

+

10 min amrap:
10 CTB pull ups
50 double unders
*9+10 C2B
*Thought this was going to be worse than it was. Made some mistakes in the first 3-4 sets and then was fine from 6-9. 

27 October

Training (2p)


A. Squat snatch; 8 tough singles; rest 2 min
*225 x2
*230 x2
*235 x2
*240 x2(1 miss)

B. Thrusters - 3 on the min for 10 min 205#
*Complete, got tough towards end

+

50-40-30-20-10
unbroken wall balls
15-15-15-15-15
burpees
*10:39
*Burpees were done 75 feet from WB Target

26 October

Training (1130)

Make-Up Day

A. Thruster Gauntlet From 2011
*285 complete
*I changed my own weight so instead of 30 seconds, I took 45 b/w attempts. Was a pain in the ass changing my own weight...

B. Event 6 From 2013 Regionals
100 DU's
50 HSPU
40 T2B
30 S2O W/Fat Bar (160)
90 Foot Walking Lunge
*11:00
*46 seconds better than when I did this at regionals. 
*HSPU were 20-32-42-49-50 (Failed 50)
*T2B were 22-32-40
*S2O was 10/7-3-2/3-3-2
*Lunges were complete with one break. 

25 October

Travel Day Back From LA

24 October

Training (10a)

A. 2 Mile Run To Box

B. 10m To Establish Heavy Power Snatch
*225

C. 1 PS OTMEM For 5m @ B
*Complete, No Misses

D. 21M EMOM
-7 DL @ 275#
-5 Burpee BJ @ 30"
-10 Cal Ass Bike
*Complete

E. 2 Mile Run Back To Hotel

*Was supposed to do 21-15-9 BJ/DL but back was feeling tight from the trip the day before. Lots of sitting on my ass and didn't want to mess anything up. Tried to get in a solid day of work that was similar to what you had planned. 

23 October

Rest Day

22 October

Travel Day to LA

Rest Day

21 October

Training (2p)

*Combined today and tomorrows. Have to make a last minute trip tomorrow and will be out until Saturday. Will get caught up and be good to go once I get back. No need to adjust anything. 


Squat snatch/hs walk workouts #1/2 from regionals
*230(miss)/230/240
*15# better than 6 months ago. 
*170 Foot HS Walk

+

Crossfit regionals workout #4 (hspu/FS/burpee)
*16:10
*3 minute PR from 6 months ago. 
*HSPU were 18-3/4-4-4-3/4-3-2/3-2-2-1-1/3-3/3
*FS were 13-8/10-5/9/6/3

Airdyne 30 seconds @85%
airdyne 30 seconds easy
x20
*Complete

20 October

Training (2p)

*Day 53 of the nutrition changes to try and figure out what triggers UC Symptoms. No cravings at all, haven't had any sugar since starting. Some foods that have bothered me that I can't eat anymore are Sweet Potatoes, Coc Butter, Peanut Butter. My weight hasn't fluctuated much at all, actually gained about a pound throughout this. Right around 240#. Probably have about 3 weeks left and then will add some sugars back in. I definitely feel better with real food post workout instead of protein shakes. It sucks having to eat real food once you finish a chipper like today but it's amazing the difference of going to the bathroom 3 times a day vice 12. I will give up my Peanut Butter Shakes for 9 less trips to the bathroom anyday....


A. Race #2 snatch ladder
*1st Time Thru, got to 240 and only had a 5 seconds, missed. 
*2nd Time Thru, got to 240 with 15 seconds, much better attempt but missed. 

B. #8 CTB test
*1:04 (U/B)
*First time trying unbroken. Felt really good to 46 and then had to kip the rest. Last time I did a max set of regular pullups my max was 62, feel pretty good about 50 at my BW. C2B shouldn't be a hole anymore for me like they were 2 years ago with the 100s chipper. 

+

Regionals workout #6 (50's chipper)
*40 Box Jumps on the way back at the Cap (21:00)
*This was within 2 reps of when we practiced this for Baity's regional. 
Row was 2 minutes, box jumps were pretty fast on the way out. Deadlifts were sets of 10 on the way out. WB U/B. Ring Dips were 10-10-10-10-5-5 and felt pretty good. WB didn't feel great coming back. Went 12-12-12-6-6. DL got heavy and probably rested too much between sets. Did 10-10-10-10-5-5. First set of 10 BJ were pretty brutal. 


Training Videos
https://vimeo.com/109512873

18 October

Training (8a)

A. Power Repeat Test
12 One Arm DB Snatches (75#)
50' Shuttle (50 Feet out, 50 Feet Back)
7 Clean and Jerks @ 225#

Rest 60 Seconds, x2

*1:21
*1:25

B. 20m Z1 Run
*Complete

17 October

Training (1130a)

A. #9 hs walking test (100' HS Walk For Time)
*30 Seconds

B. #7 20 MU for time
*1:30 (16-4)
*22 Second PR

C. Squat endurance test #4 (20 Reps @ 225#, From Floor)
*43 Seconds (U/B)

D. #6 push/pull capacity #6
*20 HSPU at 2" deficit
30 Pullups
Rest 30 seconds
15 HSPU at 6" deficit
20 C2B
Rest 30 seconds
10 HSPU at 10" deficit
10 Bar Muscle-Ups
*1:15 (U/B On Both)
*1:30 (12-3/U/B C2B)
*4:14 (Fell apart on HSPU, BMU were 6-2-1-1

+

1k row for time
*3:01.8
PR is 3:01.1
Today was pretty brutal, all ths max effort stuff took alot away from my legs before the row. 

Will post videos tomorrow

15 October

Training (2p)

15-Oct
A. Crowder test #3 S2O capacity
20 Reps for time @ 245#, from ground
*1:27
*15-18-20
*Caught 15 out front and couldn't TnG the next so dropped. Should have just squeezed out a few more reps. Once you fail here, it was tough to get back at it. 

+

All around capacity repeat test #1
10 PC&PJ (155)
15 T2B
10 FS (205)
15 Burpee OTB Jumps (30")
10 DL (315)
Rest 10m, x2
*3:19/3:24

14 October

Training (2p)

A. Freestanding hs hold tech work 15 min
*Complete

B. Tucked front/back lever holds/practice 15 min
*Complete

+

Airdyne 15 min
row 15 min
Run 15 min
All @90-95% max aerobic effort for the 30 minutes (record cals,
meters, ~distance for the three modalities)
*AD - 347 Avg Watts/227 Cals - 200 Cals @ 13:14
*Row - 4,008 Meters/1:52.1 Avg
*Run - 1.5 Miles
*Everything felt pretty good until the run, calves were cramping a bit and just didn't have anything left in my legs. 

13 October

Training (2p)

A. Squat snatch; build to a max
*250
*Had some misses at 255 and I started playing with my setup a little. I had brought my feet out quite a while ago and setup in my landing position but now I need to bring my feet back in a bit so I can get a little more aggressive pull off the ground. Today felt better than it has in a while, just taking some time to get comfortable with this again. As always, I highly doubt a max snatch is going to keep me from where I want to be so I am not worried about it, just need to clean it up a bit more. 

B. OHS; amrap unbroken 245# x3; rest 4 min
*15 - 15 -15
*This was 5# over my BW and hadn't OHS for more than 4-5 reps in 6 months or so. Had no idea how this was going to feel. First set felt solid and at 10, I thought there was a chance I could go 15. Didn't think I had any chance of doing it a second time or a third but each set felt good. Even stumbled first rep on set 3 and still able to get 15. Not sure if BW x15 is still as impressive as it was 4 years ago but I remember when I weighed 225 and I couldn't get more than 13 reps and I tried for almost 6 months. Anyway, felt good to see that my OHD stability is still there. I imagine the 1,000 strict hspu we have been doing has something to do with that. 

+

30-20-10
CTB pull ups
thrusters 95#
bar facing burpees
power snatch 95#
*18:40
*Felt super tired leading into this from the strength work. 


Training Video
https://vimeo.com/108837622

12 October

Training (1p)

Went up to Crowder's Mountain and hiked for 2 hours. Normally this would be a fairly laid back hike but we took Charlee with us in a backpack....again, not a big issue taking a 1 year old but this 1 year old weighs almost as much as my 6 year old. Good stuff though, wasn't sore at all and it was a perfect day for it.

11 October

Training (8a)

A. Bar pull over practice
*Complete

B. Muscle ups; 20 for time x2; rest 5 min
*1:52 (14-17-20)
*2:41 (7-5-3-2-2-1)

C. Hang squat snatch; 3 reps on the min for 9 min (3 light, 3 moderate, 3 heavy)
*185
*200 (missed one rep)
*205
*felt better than I have in a while here, I remember when I was struggling with 225 for singles. 

+

20 min amrap:
100m farmers walk 2 pood kb/hand
10 unbroken back squat 275#
45 seconds support hold on rings (externally rotate to comfort, must
be fully locked out arms)
*5 Rounds

10 October

Training (2p)

A. Banded snatch pulls; 5, 5, 5, 3, 3, 3; rest 2 min
*95/115/135/155/155/155

+

7 rounds for time:
7 hang power clean 175# unbroken
7 strict hspu
*11:08
*HSPU were really tough today

+

A. Bent knee Straddle L-sit; accumulate 3 min for  quality
*Complete

B. Support hold on rings in ext rotation in bent knee L-sit;
accumulate 3 min for quality
*Complete

8 October

Training (2p)

A. Rope pull ups @22x2; accumulate 25 reps per side
*Complete

B1. Ring inverted hang; accumulate 70 sec x5; rest 1 min
*Complete, U/B

B2. Wall facingshoulder taps; amrap sec x5; rest 2:30 (in as few sets
*40 for all


+

amrap in 12 min:
8 unbroken CTB pull ups
8 GHD sit ups
8 calories rowing
*9 Rounds
*GHD's got tough, tried to start out fast and hang on but slowed with about 3.5 minutes to go. 

7 October Part 2 "Grace"

Training (630p)

*Decided to do "Grace" with the rest of the gym tonite. Took about 5 minutes to warm-up and hit some clean and jerks at 135 and then got to it. Went U/B and PR'd by about 8 seconds. 

"Grace"
*1:14

7 October

Training (130p)

A. Snatch pulls; 3, 3, 3, 3; rest 2 min
*205/225/230/230(x)
*Did these like I have in the past month. 2 Snatch Pulls and then a Full Snatch. Felt good today under the bar, just missed the last attempt at 230. 

B. Banded Deadlift; 7 tough singles; rest 3 min (not maximal, tough,
but I want acceleration through the pull)
*275/295/315/325/325/325/325
*Used Green Band

C. Freestanding hs hold tech work 15 min
*Complete

+

For time:
20 power snatch 95#
20 bar facing burpees
20 power snatch 135#
20 bar facing burpees
20 power snatch 165#
20 bar facing burpees
*12:07
*Went U/B on 95#, 6-5-4-3-2 on 135#, and 2-3-2-singles for 165#. 


We are doing B4B tonite at the gym, may get roped into doing "Grace"...

6 October

Training (2p)

A. Squat snatch; 1 rep on the 45 seconds for 20 reps @70% 1rm
*Used 185#, no misses, felt pretty good

B. Squat snatch from high blocks; build to a tough single
*Built quickly to 230 and missed twice, called it there. 

C. Hang squat clean x3/Front squat x3 - 1 complex on the min for 5 min 225#
*Complete, no issues but it was tough

+

For time:
Run 400m
100 wall balls (to 12') - goal is unbroken here
Run 400m
50 burpees
*11:58
*All WB U/B but it was one of the more painful events that I can remember doing in quite some time. 12' is so much higher than I thought. I was jumping for the last 7. I couldn't have done one more rep over 100...that was absolutely a max set. Are other guys doing this U/B as well? 

4 October

Training (12p)

*Had a cert at the gym today so had to cut a few things out in order to get it done. 

A. Bar pull over practice

B. Muscle ups; 5 on the min for 8 min
*Complete, tough, no misses...a year ago, this would have been about 30 second PR on my 30 Muscle-ups for time.

C. Weighted vest strict hspu; accumulate 20 sets of 3 unbroken (ensure
speed of contraction instead of grinding reps) - rest as needed bw
sets

+

10-->1
Unbroken thrusters 135#
unbroken toes to bar
*6:50
*T2B Felt pretty good, tried to minimize transition time.

3 October

Training (2p)

A. Banded snatch pulls; 5x5; rest 2 min
*Stayed light here, 95-115

+

5 rounds for time:
7 hang power snatch 155#
9 bar facing burpees
11 box jumps 20"
*8:30
*Breathing was pretty jacked up here, didn't sleep good last night and it was a long day so that probably had a lot to do with it. Snatches all u/b. 

+

A. Bent knee Straddle L-sit; accumulate 2:30 for  quality
*Complete, sets of 20-25 seconds

B. Support hold on rings in ext rotation in bent knee L-sit;
accumulate 2 min for quality
*Complete, sets of 20

1 October

Training (2p)

A. Rope pull ups @22x2; accumulate 20 reps per side (low hand between
the elbow and middle of the bicep of the high hand)
*Complete, tough with the hands so far apart from each other. 

B1. Ring inverted hang; accumulate 60 sec (try to lean your feet
slightly forward toward a front lever so you aren't straight up and
down and have to fight to hold the angle)  x5; rest 1 min
*Complete

B2. Wall facing hs hold; accumulate 90 sec x5; rest 2:30 (in as few
sets as possible)
*Complete, 90/60-30 for the rest

C. CTB pull ups; 7 on the min for 8 min
*Complete, been a while since we have hit C2B so they felt a little rusty. 

+

5 rounds for time:
50 calories airdyne/35 Cals on Ass Bike
15 toes to bar
*13:53
*Used 35 cals on the Assault bike which was taking me about 2:10-2:20 each round. All T2B U/B. Felt good here, recovered well.