8/30

30-Aug
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. Back squat; build to a max
+
Run 1 mile for time

A. 145 - missed 150 again 5# under pr - feel like I'm having trouble getting locked down in the bottom, I think my hips are tight and that's why. Going to try and work on that, do some mobility. I sit at work all week and get tight.

B. 185 - felt good but couldn't get 190. Caught it but just couldn't stand up. Feet are going a little too wide I think. When I front squat my feet are a little closer. 

C. 240# - 10# pr. Felt good! 

1 mile run - 6:00 

Pr is 5:15 but that was back in high school lol when I ran track lol. Legs were tired so I know I can break 6min fresh 

I have a question though..when I squat, weather fs or bs the hardest part for me is once I get above parallel. I feel like I am getting out of the bottom fine but I get stuck once I get above parallel. Why is that? 

8/28 awesome session

28-Aug
A. 30 muscle ups for time
B. 50 hspu for time
+
2-4-6-8-10-12-10-8-6-4-2
CTB chin ups
Burpees

A. 7:46 like a 2:10 PR!
B. 4:30..like 3min PR!

11:33
This actually felt great!! I was able to speed up at the end! Broke the 6-4-8-10-12 sets but was able to keep rest really short.

Yesterday i was feeling like I have gained weight and was all worried my gymnastics would be worse today and mike assured me it was muscle. So I had to tell him he was right after my workout because I Prd my gymnastics and my ctb and burpees felt great :)

8/27

27-Aug
A. Squat snatch; build to a max
B. Front squat; build to a 3rm
C. 30 squat clean for time 145#

A. 145 - missed 150 3x..almost had it, just a bit in front I think
145- http://youtu.be/4sMiGNkkvow
150- http://youtu.be/0SvOKMtiWj4
150- http://youtu.be/EwKHoNFEGh8
150- http://youtu.be/vvOYedrX420

B. 190# pretty sure this is a PR..1rm is only 200
190- http://youtu.be/T-n-TYH2wuU

C. 8:15 - this was brutal..my back was lit up..had 10 done in 2min then slowed down..wanted to do better on this

8/25

25-Aug
Row 5k for time
rest 15 min
x2

20:48 - :13 PR
Felt good but dang it hurt once I finished. Legs and arms were so tired and that 15 min rest went by fast.

22:15
The first 750m was awful..once I got past 1000m I was able to start pushing harder and pick my pace up a little. My whole body was burning on this one. Mental challenge.

I'm worn out now, glad to rest up the rest of today and tomorrow! Fun week ahead.

8/24

24-Aug
A. Deficit deadlift (2-3 inch platform); @31x1; 3-4x5; rest 3 min
B. Good mornings @33x1, 6-8x3; rest 2 min
+
21-15-9
Ring dips
toes to bar
rest 12 min
21-15-9
HSPU
CTB chin ups

A. 195, 205, 215, 225, 235 all x4

Felt strong on these today

B. 85, 90, 95 all x8

These made my back burn, especially with the tempo. 

21-15-9 

Ring dips

Toes to bar

5:42 

http://youtu.be/1Fr4p22X2Jo

RD 8/7/3/3 - 3/3/3/3/2/1 - 3/2/2/2

TTB 14/7 - 8/4/3 - 7/2/1

My rd of 21 was fast and felt great but then I started slowing on ring dips. I def think I am improving on them though. I feel like I was able to move much faster through them today and not having to rest as long. Felt like it was a good time for me, but still plenty of room to improve

21-15-9

HSPU

CTB chin ups

8:17

http://youtu.be/5WDc23B9nYw

HSPU 7/6/5/3 - 5/4/3/3 - 9

CTB 5/5/4/4/3 - 3/3/3/3/3 - 3/3/2/1

Was a little disappointed at first when I finished. I was hoping to have been able to go faster but realized 8:17 may not have been that slow for me. My first set of 21 felt rough but the 15 and 9 actually felt better..weird. 

But had a great training day. Legs are a bit sore from yesterday. 

8/23

23-Aug
A. Squat clean x1/Front squat x5; rest 2:30 x6
B. Squat snatch from high blocks; 1 rep on the 30 seconds for 20 reps @65% 1rm
+
Run 30 seconds @85%
walk 30 seconds
x20

A. 140, 145,150, 155, 160, 170

Super happy with getting 170. Felt strong

170- http://youtu.be/FF0P86mvggc

B. 100# - first 5 felt weird and I was on my toes but then I got better and was learning to jump back more and just let myself drop into the squat and they felt much better

Running..dang this made my legs tired lol but it was fun, I haven't got to do running intervals like this in a while. 

5 rep tng squat snatch from this week-120#

http://youtu.be/9lvO5Tp4YFs

8/21

21-Aug
On the min for 20 min:
Odd- 2-4 muscle ups
Even- 6 hspu
+
5 sets @100%
10 burpees
10 CTB chin ups (try to perform in sets of 3 or bigger minimum)
rest 3 min bw sets

MU - 4,4,4,4,4,3,3,3,4 = 36
HSPU all sets unbroken

5sets-
1:17
1:15
1:00
:57
:53
Not sure what happened the first 2 sets...maybe I should have rested longer after the mu/hspu emom. But by the 3rd set I felt great and was doing ctb 7/3 not 4/3/3amd my burpees got faster too.

8/20

20-Aug
A. Squat snatch; build to a tough 5 TnG
B. Thrusters; 50 for time 95#
+
Row 20 min easy

A. 120..115, 120
B. 5:48 - did 5x5 then 3s and ended with a set of 4. They def felt better and my squat felt stronger, shoulders still got tired. I get out if breath so easily on these and that's what makes it hard I feel like. When I really focused the reps felt easier. I think I can def do sub 5:30.

Row done..

8/18

18-Aug
Airdyne 10 min for max calories
rest 15 min actively
x3

191 - PR! I think a 5cal pr from when I was in Scottsdale last December and a 12 cal PR from like a month ago. Felt good.
173 - still in pain from the first one
175 - recovered much better before this one than before the 2nd one

The second and 3rd one my legs just burned the whole time and I could only go so hard it felt like..I averaged 15-16 cal a min for the first 7 min during the 2nd &3rd ones then tried to go for 20ish a min..the first one I was able to hold 17-18 cal a min till the last 2min when I tried to push all out.

This was very painful but felt good to finish and felt good to pr on the first one. Not sure if my 2nd and 3rd set fell off to much but I'm sure it needs to improve

8/16

17-Aug
A. Snatch pull x3/Hang power snatch x3; rest 2 min x4
B. Deficit deadlift (2-3 inch platform); @31x1; 4-5x5; rest 3 min
+
5 rounds for time:
10 tire flips
10 box jumps 24" (step down)

A. 100# - felt good

Set 3- http://youtu.be/WmwizZ8G2cE

B. 185, 195, 205, 215, 225 all x5

5 rounds: 

13:20

-tire was 315-330#

- jumped on the big tire for box jumps and it was 26-27" high 

This was fun!!!! Got faster at tire flips in rd 2

Rd 1 - http://youtu.be/QNlZ2qsDr78

8/16

16-Aug
A. Squat clean x1/Split jerk x3; 1 complex on the min for 12 min
@55-70% 1rm jerk
B. Snatch balance; build to a max
C. 1 1/4 back squat; build to a 12 rep max in 3 sets
+
5 sets:
With a 3 min countdown clock
run 400m @85%
amrap muscle ups in remaining time
rest 2 min

A. 125#, shoulders were burning last few sets
B. 200# - like a 55# pr I think lol. Started at like 115 and just went up 10# each time. Missed 195 once then got it then went dr 200# and got it.
200 - http://youtu.be/rimFS3CUBNQ

C. 135- did 125 rested a few minutes then 135. This just burned.

Muscle up reps:
7 - 2/2/2/1
7 - 2/2/2/1
7 - 3/1/2/1
5 - 2/1/1/1 - missed my 4th rep
7 - 2/2/1/1/1

Good session!

8/14

14-Aug
7 sets @85%
row 350
10 power snatch 75#
12 burpees
rest 2 min

2:47-2:45 for each set. Last one was 2:38
Sets 1-6 I did snatches as 5-5 or 6-4. The last set I did all 10 ub.

Felt pretty good today, lats and triceps really started burning and getting tired on last few sets

8/13

13-Aug
A. 3 position squat snatch- 1 complex on the min for 15 min (high
hang, below knee, 1 inch above floor); start @ 50% 1rm and increase
weight per set to comfort, don't push loading
B. Back squat clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
C. Paused push jerks; 2, 2, 2, 2, 2; rest 3 min (1 second pause at the
bottom of the dip)
D1. 10 ring dips for time x5; rest 1 min
D2. Strict toes to bar; 10 for time x5; rest 2 min

A. 75-90#
Set 13 90# - http://youtu.be/Gt294nEfVR4

B. 175, 185, 195, 205, 215
- bs felt strong today! It's been a while since these felt good.
215-http://youtu.be/JE0fyu7ppt8

C. 115, 125, 135, 145, 150 these were fun, it really made me have to focus on dropping fast under the bar.
145- http://youtu.be/7Zb-da45uDI

D1. :11-:15 seconds all ub..felt good with these today
D2. :31-:36 all ub. Had really focus on breathing the last few of each set to keep my core engaged

Good training day! I also came home to a surprise from Mike..a 330# tire he went and picked up for me lol so I now have a new toy to train with Saturday

8/11

Aug
Sprint 200m @100%
rest 3 min
x4
+
Airydne 35 seconds @100%
rest 3 min
x4
+
row 45 seconds @100%
rest 3 min
x4

- it stormed all afternoon yesterday so had to change it a little. Since I couldn't do the 4 runs I did 2 extra ad intervals and row intervals so 6 each so I was still getting in 12 total. These got really tough!

8/10

10-Aug
A. Power clean 3, 2, 1; rest 3 min
B. Power snatch; 2, 2, 2, 1, 1, 1; rest 3 min
+
3 rounds for time:
15 kbs 2 pood
15 ghd sit ups

A. 160, 170, 180
Felt pretty good, just weird at first because I haven't power cleaned heavy in a while. But definitely feels stronger. Did this at faction today and Bledsoe was telling me to start thinking about working on not shooting my feet so wide. I can't seem to keep them in when I power clean or snatch. He said my pulls looked great though!
170- http://youtu.be/uUxWShWhgbE

B. 105, 115, 120, 125, 130, 135
- felt pretty good in these today too. Same foot issues though. Pulls felt good.
130- http://youtu.be/txJ_HfIu2Ps

3rds: 15 2pd kbs 15ghds
4:28
Did all this unbroken! I was very pumped to be able to do all the swings ub. My hips were so smoked. Mike bet me I couldn't do it ub because I originally thought I couldn't so then I had to.

8/9

Aug
A. Squat snatch; 1 rep on the 45 sec for 20 reps @60% 1rm
B. OHS; build to a 3 rep max
C. Back squat; build to a 3rm
+
For time:
Run 400m
20 muscle ups
run 400m
30 hspu
run 400m

A. 90# felt great and strong with these today
B. 180# 5# pr..very happy, last week I barely got 165 for 3 when going for a 5rm I feel stronger again
C. 205# I did 175# 190# 200# 205# last rep was slow and I was by myself without a spot so I was scared to go for 210.

Metcon: 13:45
MU took about 5:50 did 9 sets of 2 and 2 singles
HSPU around 2:45ish 5 sets of 5 then 2/3
Felt good with this workout, like slow progress is being made.

8/7

7-Aug
5 rounds for time:
Row 750m
15 power snatch 75#
15 burpees box jumps 20"

39:15
This was long!
First 2 rds I did 3x5 on snatch then went to singles and was actually able to go faster for last 3rds because I wasn't so gassed for burpee bj

Butterfly pull-up practice: http://youtu.be/H6lA0VRsijg

Tuesdays vids:
Cleans from blocks
175- http://youtu.be/qMr-tyiNgcM
185 miss- http://youtu.be/HMXmccDzyNg
185 miss- http://youtu.be/Jt1MBYjILbw

Snatch 135- http://youtu.be/NUAB0nsV2oM

7rds: 7rd 7ttb - 6:56
http://youtu.be/_aKYsRRfXHc

8/4 ...........

4-Aug
Sprint 200m @100%
rest 3 min
x3
+
Airydne 35 seconds @100%
rest 3 min
x3
+
row 45 seconds @100%
rest 3 min
x3

200m sprints
:33 :30 :28

35s AD
20cal 21cal 21cal

45s row
217m
223m
222m
http://youtu.be/TPrkC4u6GjY

These just got more and more painful..I liked the runs and then got 1 interval into the AD sprint and the pain set in..one of the hardest I've done..next Sunday will be real spicy with 4 of each!

8/3

3-Aug
A. Deadlift 3, 2, 1; rest 3 min
B. Power snatch; build to a max
+
Crossfit open workout 13.1

A. 245, 265, 285 up 10#s from last 1rm dl we tested

265- http://youtu.be/isFJ-YnZWJ8

285- http://youtu.be/tpqtpTmbh_Y

B. 135, missed 140 2x hips felt tired and slow. Pull felt a little off today.

135- http://youtu.be/GQlwEHfTdLQ

13.1- 182 reps..6 more than in the open..would have put me at 36 in CE region, but I'll be in south central now and it would of put me at 23rd there. Progress. I did my 30 75# snatches in 6 sets of 5 this time instead of singles. My first 2 reps at 100 were tng but then realized I needed to do singles. I was spent afterwards! 

Wod 2: rest 30min..mow the yard for time..this hurt my hands more than pull-ups by the way...mike needs to hurry up and get home! Lol

Felt better today..hunger, energy, food wise. I didn't have time to prep and cook my meals when I got back from Cali so my lunches and dinners weren't my normal foods, they were "paleo" but takeout paleo or deli meat salad and fruit. Cooked all my food for next week today so I'm ready to go! 

I'd like to try the final games workout FYI, in case it's ever in line with my programs phase :) 

8/2

2-Aug
A. Hover snatch (basically a hang squat snatch from 1" above the
floor); build to a 2rm
B. OHS; build to a 5 rep max
C. Back squat clusters 1.1.1.1.1; rest 15 seconds bw reps and build to
a max for the cluster
+
4 rounds for time:
Run 600m
7 muscle ups
14 hspu

A. 125, missed rep2 @130. Missed it behind me which I don't know if I've ever done. 

125- http://youtu.be/2rSs1qAB0q0

130-http://youtu.be/wZi49keiZBs

These felt awkward as they got heavier. Felt slower on the first pull, are these supposed to feel like this?

B. 155, missed 165..did not feel strong on these today

C. 200# did 180, 190, 200

Forever long gymnastics met con:

22:43

Did mu 2/2/2/1 - 2/2/2/1 - 2/2/1/1/1 - 2/2/1/1/1

Hspu 8/6 - 6/5/3 - 5/4/3/2 - 4/3/3/2/2

Runs were just steady, didn't push pace avg 2:25 I think 

Rd1 was 5min so was on track for 20min but lost time as I went. 

I started feeling so hungry and week during ohs so I went inside and started drinking a Gatorade during the remaining ohs and back squats it helped but I was so hungry when I finished. I drank my shake and went and got Mexican take out. Some fajitas and chips and I'm eating it all right now. I think my foo/nutrition ratios are a little off right now. 

7/30

31-Jul
For time:
row 1k
...
5 rounds
7 shoulder to OH 95#
25 chin ups
(15 min time cap… shut it down if hands rip/are about to)

Got 6 pull-ups into my last round. This was awful!

Rowed a 4min 1k then did pull-ups in 5's for 2.5 rds then went to 3's then 2's 1's on rd 4. Shoulder to oh was ub. So humid, I couldn't breath I felt like and that combo of row and s2o with pull-ups was not a good combo for me I felt like. Maybe I rowed a little fast but I didn't feel like I did.

Videos from lifting 7/29
145 clean complex: http://youtu.be/gkTSmI-n450
155 clean complex: http://youtu.be/MMy4DMypGoU

Last 4 reps of high block snatch:http://youtu.be/JZGAXxkXr4I

Last set of jerk complex 150: http://youtu.be/ECgvompfT84