31 January

Training (8a)

A. Build to a tough TnG Triple Power Snatch
*225, missed 3rd rep twice. Stopped there. 

B. Deadlift; 3,2,1 rest 4m
*425x3 - 450 x2 - 470x

Open WOD 14.3 (Step Up/Step Down and Compare to January 5th)
*17 Reps at 315#

January was 15 reps and I jumped the whole time. Today was all back fatigue. Breathing was pretty good, just didn't have the strength in my back. Went U/B 135 - 185 - 225. 275 was 10/16/21/25. 

Felt better than I did on Friday, meds starting to help congestion. Can't wait to be healthy, feel like I have been working out with one of those gay ass masks people wear to get "better" at CrossFit. 

30 January

Training (2p)

A. Squat snatch; build to a tough single (3 misses maximum)
*3 Misses at 255, 3rd miss I had but just stood to quickly. Pull felt weak today. 

B. Front squat; 3, 2, 1; rest 3 min
*315x3 / 330x2 / 345x1

C. Strict muscle ups; accumulate 10-20 reps (or slow negatives if you
are unable)
*Did about 10 reps

+

5 sets:
15 burpee box jumps 24"
15 CTB pull ups
rest 2 min bw sets
*1:03/1:27

*Stopped after second round. I have been sick for almost 3 weeks. Nothing crazy, just started with a sore throat and some congestion early January. Just worked through it with little downside for workouts other than a little breathing issue. Finally decided to start some antibiotic which jacks up my UC and makes everything shitty. Breathing was out of control and was just muscularly tired. Hard to believe that it takes my body this damn long to get through a virus. Diet is perfect, sleep is perfect, just stupid that my old ass can't get through it. 

28 January

Training (2p)

A. Clean pull x3/Hang power clean x2; rest 3 min x4 complexes
*225/245/265/275

B. Squat clean; 3 tough singles; rest 3 min
*300/310/320
*320 was a struggle but first time getting that in over a year. 

C. Power snatch; 15 for time 185#
*1:53, no misses

+

3 sets:
20 power snatch 75#
40 wall balls
rest 3 min bw sets
*2:12/2:10/2:12
*U/B on both, not terrible. 

27 January

Training AM Session (9a)

For Time:
40 Muscle-Ups
80 C2B
120 Cal Assault Bike
*22:16
*Plan was to do 5 Muscle-ups on the :50 seconds. Worked until 29, then hit 33, 37 and 40. Time was 6:45 for Muscle-Ups. C2B didn't feel good at all after the Muscle-Ups, was doing sets of 7 and 8. Took me 6:50. AD took 8:30. Rough workout. 

Training PM Session (3p)

A. Split jerk; 6 singles @90+% 1rm; rest 2 min
B. Freestanding hs hold tech work 15 min
C. Isometric barbell overhead hold 225#; amsap x4; rest 2 min
D. Hollow body hold; 45 seconsd unbroken x6; rest 45 seconds
+
Row sprint 10 seconds @100%
slow row 50 seconds
x15
+
15 min mobility work

26 January

Training (2p)

A. Squat snatch; 15 singles @>225#; rest as needed bw sets
*220/220/225/230/235/240x/240/240/245/250x/245x/240x/235x
*Back was really tired from Saturday at start and actually felt good for about 10 pulls but then got really fatigued. 

B. Back squat; 4, 4, 4, 2, 2, 2; rest 3 min (speed, but heavy still focus)
*335/340/340/355/365/365

C. Thrusters; 5 on the min for 10 min 165#
*Complete

+

For time:
50 strict hspu (6-6-5-5-4s and 3s)
50 burpees
50 OHS 165# (12-22-34-50)
*14:45
*Missed my first snatch and then second snatch lost it OHD before first rep. Shoulders were much more fatigued than I thought from the HSPU and Burpees. After the 2 misses, they got better each set and was able to finish with 16 reps. 

24 January

Training (8a)

A. Power snatch; build to a tough single
*Built quickly to 240, no misses

B. Snatch pulls; 3x3 @130% of A; rest 3 min
*305, this felt super heavy

C. Deadlift; 5 on the min for 5 min 365#
*Complete, not terrible

+

30 seconds max reps deadlift 315#
30 seconds max reps box jumps 30"
30 seconds max reps double unders
rest 3 min
x5 sets
*16 DL / 13 BJ / 57 DU's
*17 DL / 13 BJ / 57 DU's
*17 DL / 12 BJ / 55 DU's
*16 DL / 12 BJ / 56 DU's
*15 DL / 11 BJ / 37 DU's

*Felt really solid through 4 rounds and then the 5th round, made a mistake on the box and 2 mistakes on the DU's. Frustrating but at least we know what the threshold was. 4 Rounds wouldn't have been bad, the 5th was the tipping point for me. 6 Would have been a bloodbath. Feel good about the DL, recovered quickly and stayed pretty consistent. A year ago I wouldn't have been close to 81 reps in a workout like this. 

23 January

Training (2p)

A. Squat snatch; 5 singles @91% 1rm; rest 2 min
*240 for all, no misses
*https://vimeo.com/117622471

B. Squat clean; 4 singles @94% 1rm; rest 2 min
*305, No misses but still feels heavy at the bottom. Pull feels great, just struggle with standing. 

C. Front squat; 5, 5, 3, 3, 1, 1; rest 3 min
*285/300/315/315/340/350x


+

15-10-5
muscle ups
15-15-15
burpees
20-20-20
toes to bar
*12:32
*Muscle-ups were (15 - U/B) - (10 - 4/3/3) - (3-2)
*T2B were (7/14/20) - (7/6/5/2) - (9/15/20)
*Surprising how tough the T2B felt with this order. 

+

20 min mobility work

21 January

Training (2p)

A. Clean pulls; 5, 5, 3, 3; rest 2 min
*275/295/315/325

B. Squat clean from high blocks; build to a tough single
*Quickly built to 275#

C. Power snatch; 3 on the min for 12 min (145x4, 165x4, 195x4)
*Complete, no misses. Not terrible

+

For time:
100 wall balls to 12'
100 power snatch 75#
*12:05
*Did the WB U/B. That wasn't the plan because I was afraid of what that would do to the Power Snatches but I remember how bad 100 U/B hurt 4-5 months ago to 12 feet target and when I got to 65, still felt strong so I kept going. Surprisingly wasn't too bad but I paid the price when I moved to PS. Did sets of 6 nearly the entire time. 

20 January

Training AM Session (945a)

14 CTB pull ups
Row 500m @85%
rest 2 min
x5 sets
*1:39.9 Pace
*1:39.8
*1:39.8
*1:39.7
*1:39.8
*This felt better than last week and my times were about a second faster each row. 
*Last weeks were (1:40.8)

+

14 TTB
airdyne 90 seconds @85%
rest 2 min
x5 sets
*393 Average Watts
*398
*404
*411
*413 
*Total Average = 403.8
*Much better than last week. Last weeks were (371/368/434/405/378 = 391.2

+

7 muscle ups
run 400m @85%
rest 2 min
x3
*1:46 - 1:45 - 1:41 Runs
*Muscle-ups all U/B, runs were better than last week. 


PM Training Session (315p)

A. Split jerk; 6 singles @87% 1rm; rest 2 min
*275 For all, no misses. 

B. Freestanding hs hold tech work 12 min
*Complete

C. Wall facing hs hold; 35 seconds unbroken x7; rest 35 seconds (as
close to the wall as you can get)
*Complete, tough

D. Hollow body hold; 35 seconsd unbroken x6; rest 35 seconds
*30/30/30/25/25/25

E. TGU; 3 heavy reps/side x4; rest as needed bw sides
*Worked up to 2 Poods

19 January

Training (2p)

A. Squat snatch; 15 singles @>225#; rest as needed bw sets
*220/225/225/230/235x/235/240/245/250/255x/250/255/260/265/270x
*First time over 260 in 18 months. Finally starting to feel better. 

B. Back squat; 6, 6, 6, 3, 3, 3; rest 3 min (speed, but heavy still focus)
*305/315/315/335/345/355
*Any heavier and I would have lost speed on reps 5-6 for sure. 

C. Rear foot elevated split squat jumps; 6-8x5; rest 2 min
*Complete

+

20 min amrap:
20 strict hspu
20 front squat 275# (from floor)
20 box jumps 30"
*1+19 Box Jumps
*FS were tough, sets of 3s and 4s first round and doubles for second round. 

17 January

Training (8a)

A. Power snatch; build to a tough tng triple
*225
*https://vimeo.com/117105267


B. Snatch pulls; 3x3 @125% of A; rest 3 min
*275

C. Deadlift; 2x2; rest 3 min
*425/455

+

7 sets:
10 deadlift 315#
10 bar facing burpees
rest 3 min bw sets
*34/34/35/36/34/35/35
*Burpees actually felt fast today. DL were light. 
*It still surprises me that I am getting better at the moderate load/higher rep work. I need to stop assuming that since I am not gaining absolute strength, the other area are where I need to improve, just hard to swallow at times seeing the strength dissapate a bit. 

16 January

Training (2p)

A. Squat snatch; 7 singles @88% 1rm; rest 2 min
*Used 225. Had 2 misses but as soon as the bar fell forward, I pulled it again and got it both times. Frustrating that these mistakes happen with the lighter loads. Snatch getting better, just a work in progress. 

B. Squat clean; 4 singles @92% 1rm; rest 2 min
*300#, had 1 miss. Squats feel better and I am working on depth during front squat/back squat work but when I catch these in the bottom, there are times when I just don't have the strength to stand up which blows my mind. The pull and getting under part is easy, it's just the leg strength to stand. 

C. Front squat clusters 3.3.3x3; rest 20 sec/rest 2 min (increase load
from last week)
*Used 285, no misses. 

C. Weighted bear crawl (strap a harness behind you, hips below
shoulders, straight arms) 60 seconds continiuous work; rest 2 min x4
sets
*This sucked

D. HS hold against wall; 45 seconds unbroken x5; rest 45 seconds
*This sucked as well, complete. 

E1. CTB pull ups; 15 unbroken x5; rest 10 seconds
*All u/b

E2. Muscle ups; 8 for time x5; rest as needed to recovery
*6/2 -- 6/2 --5/3--5/3---5/3
*These were really tough. 

+

20 min mobility work

14 January

Training (2p)

A. Clean pulls; 5x5; rest 2 min
*275/295/295/295/295

B. Power snatch; 3 on the min for 12 min (135x4, 155x4, 185x4)
*Complete, felt good

+

5 rounds for time:
15 power clean 135#
15 calories airdyne
*9:52
*U/B - U/B - 10/5 - 11/4 - 10/5

13 January

Training (930a)


AM12 CTB pull ups
Row 500m @85%
rest 2 min
x5 sets
*1:40.8(Row Pace) - 1:40.9 - 1:40.9 - 1:40.7 - 1:40.6

+

12 TTB
airdyne 90 seconds @85%
rest 2 min
x5 sets
*371(Average Watts) - 368 - 434 - 405 - 378

+

6 muscle ups
run 400m @85%
rest 2 min
x3
*1:50(Run) - 1:45 - 1:50


PM (3p)A. Split jerk; 8 singles @85% 1rm; rest 2 min
*All 8 at 270#, no misses but didn't feel comfortable. 

B. Freestanding hs hold tech work 12 min
*Complete

C. Wall facing hs hold; 30 seconds unbroken x7; rest 30 seconds (as
close to the wall as you can get)
*Complete, really tough

D. Hollow body hold; 30 seconsd unbroken x6; rest 30 seconds
*30/30/20/20/20/20
*Tough

E. Bent press; 6-8x4; rest as needed bw arms
*Played with this for about 10 minutes to get comfortable. Used 1 pood. 

12 January

Training (2p)

A. Squat snatch; 15 singles @>220#; rest as needed bw sets
*205/220/220x/220/225/225/225/230/235/240/245/250/255/255/260x
*Had 2 misses, one at 220 and one at 260. Best this has felt in forever and I was still sick which doesn't make any sense. 

B. Back squat; 6x6; rest 3 min (pick a moderate-heavy weight that you
can still generate speed in)
*285/295/305/305/305/305
*Any heavier than 305 and I wouldn't have been able to keep the speed throughout all 6 reps. 

C. Rear foot elevated split squat jumps; 6-8x4; rest 2 min
*Completed with 1 Poods

+

5 sets:
14 strict hspu
14 front squats 135#
14 box jumps 24"
rest as needed to full recovery bw sets
*1:19/1:17/1:15/1:16
*Stopped here, felt fine but just didn't want to push it. Still congested and not 100%. 

10 January

Training (730a)

A. Power snatch; 10 singles @85-95% 1rm; rest 2 min
*205/205/215/215/225/225/225/225/225/225

B. Deadlift; 3x3; rest 3 min
*405/415/425

+

6 sets:
7 hang power clean 235#
14 bar facing burpees
21 double unders
rest 3:30 bw sets
*1:16/1:15/1:18/1:18/1:14

*Didn't do last set. Still sick today, not terrible, but didn't want to push my luck. Feeling a little better and wanted to try and be back to 100% by Monday. 

9 January

Training (2p)

A. Squat snatch; 10 singles @85% 1rm; rest 2 min
*Stayed at 220 for 5 and 225 for 5. Had 1 miss. Didn't feel great, started to come down with a cold today. 

B. Squat clean; 5 singles @88% 1rm; rest 2 min
*280 for all

C. Front squat clusters 3.3.3x3; rest 20 sec/rest 2 min
*275 for all

C. Weighted bear crawl (strap a harness behind you, hips below
shoulders, straight arms) 60 seconds continiuous work; rest 2 min x3
sets

D. HS hold against wall; 45 seconds unbroken x4; rest 45 seconds
*Complete

E1. CTB pull ups; 15 unbroken x4; rest 10 seconds
*U/B All

E2. Muscle ups; 8 for time x4; rest as needed to recovery
*These got really tough. 8 and then 6-2/ and 5-3 for last two. 

+
20 min mobility work

7 January

Training (3p)

A. Power clean gauntlet - 1 rep beginning at 245# adding 10# per min
until failure)
*Failed at 325. 

B. Sumo good mornings; 6-8x5; rest 2 min
*95/115/115/115/115

C. Clean grip 3 position pause (mid shin, knee, mid thigh - 2 seconds
in each, 3 seconds eccentric); 5x5; rest 3 min
*225
*These were tough, wouldn't have gone much heavier and been able to keep the back angle. 

+

10 KB snatch 2 pood/arm
prowler push 15 seconds @100% (heavy and grinding pace)
rest 4 min
x6 sets
*Snatches felt good, prowler was the usual. 

6 January

Training (10A)

AM
Row 20 min easy
+
30 min mobility work
*Complete, rowed about 4,500m and then mobility. 

PM Session

Training (3p)PM
Run 20 min easy
+
30 min mobility work
*Ran a little over 2 miles to the new construction site. Legs felt heavy and the hills kicked my ass more than I expected. 

Partner Row

5 January

Training (2p)

A. Squat snatch; 15 singles @>215#; rest as needed bw sets
*215/225/225x/225/230/230x/230/235/235x/235/235/240x/240/240/240x
*Felt alright, knee was bothering me as I was warming up but it was fine once I got going. Legs were just a little tired today, not sure if it was from all the box jumps Saturday or what. Before I finished, I dropped back down to 225 and hit 4 singles with about 5 seconds rest between them and those were the best snatches I had all day. 

B. OHS; build to a 15rm (2 attempts)
*255 and failed standing up on 14. This was all shoulder stability, just couldn't lock it in OHD....couldn't believe I didn't get it, felt pretty solid through 10 and then started getting shaky. 

+

Open workout 14.5
*12:03
*Not a competitive time, just slowed down on the burpees. Thrusters were a little tougher to go u/b than the previous 2 times I did this. 

3 January

Training (8a)

A. Hang power clean; build to a tough single
*295, missed 300#
*Again, pull felt weak today. 

B. Deadlift; 3, 3, 2, 2; rest 2 min
*415 - 430 - 440 - 445x (didn't fight for it, just couldn't pull the damn bar off the ground)

+

Open workout 14.3
10 DL (135)    (u/b)
15 BJ (24)
15 DL (185)    (u/b)
15 BJ
20 DL (225)    (15/5)
15 BJ
25 DL (275)    (8/7/5/5)
15 BJ
30 DL (315)    (8/4/3)
*145 Reps (15 reps @ 315)
*I thought this was feeling better than previous times but just couldn't string the 315# together like I thought I was going to be able to. Still pleased with the score after the amount of work we have done in previous few days. 

2 January

Training (2p)

A. Squat snatch; build to a max
*250, missed twice at 260

B. Squat clean; build to a max
*305, missed twice at 320
*Pull felt weak today on both lifts, not sure what from. Caught the clean but couldn't stand 320 up. Not sure if the legs just weren't recovered from the prowler sprints on Wednesday or what. 

C. Weighted bear crawl (strap a harness behind you, hips below
shoulders, straight arms) 60 seconds continiuous work; rest 2 min x2
sets
*This was pretty bad, used 180# on prowler. 

D. Freestanding hs hold tech work
*Complete

+

Open workout 14.2
*0 - 3:00
2 Rounds of 10 OHS/10 C2B
*3:00 - 6:00
2 Rounds of 12 OHS/12 C2B
*6:00-9:00
2 Rounds of 14 OHS/14 C2B
*9:00-12:00
2 Rounds of 16 OHS/16 C2B
*12:00-15:00
2 Rounds of 18 OHS/18 C2B
*15:00-18:00
2 Rounds of 20 OHS/20 C2B

*324 Reps (Finished 1 Round of 20 + 4 OHS
*In the open, score was 262. I was able to get back to the C2B on my 2nd round of 18 and go u/b to get into the round of 20's. Was pretty crushed for the first 30 seconds of the round of 20. 
*OHS were all u/b
*C2B, I broke my set of 12 and did 2 sets each round for 12-14-16 and then 3 sets for 18-20. 

+

20 min mobility work
*Complete

*It's been an interesting transition over the past 10 months. I have gone from being above average in strength numbers and average to below average in gymnastics to now being average in strength and above average I feel in gymnastics. As much as it frustrates me to give up some of that strength, it is probably the only way that gives me a chance to get out of the regional....if I can execute during the Open and MAKE it to regionals.