2/25

25-Feb
A. Power clean; build to a tough single

185- felt solid, tried 195 once just to try it, pulled it plenty high just didn't catch it

http://youtu.be/W12Vd6AYYl8

+
For time:
Row 1k
30 hang power clean 135#
30 burpee box jumps 24"

10:56 

Rowed a 4:08

Started hpc at 4:30 did 8-5-5-4-4-4 

Finished just under 3min at 7:20ish mark

Went right into burpee kb and they took me around 3:35? Last 10 only took 1min, spent too much time on first 10, finally got into a rhythm after 13-14 reps and I was able to speed up. 

My clean is way stronger nowbut my hpc doesn't feel as strong, probably because 2 years ago when I couldnt clean well I would just hang clean because I could do more weight so i dunno. 

2/24 - great night

24-Feb
A. Squat clean and jerk; build to a tough single

185# http://youtu.be/7B81yCF-lmM

Jerk felt a little heavy but i think thats because it normally needs more attempts to get warmed up than my clean so I just wasn't quite ready for it to feel that heavy

B. 2 muscle ups on the min for 10 min

Done! Felt good, tried to work on falling and and not losing power going into my 2nd mu, i feel i lose power and don't catch it as high.

C. 30 squat clean and jerk 105# (thrusters ok)

3:55! Super happy with this! Went and look back at time from last February and i did the 30 in 4:30 so :35 faster, it felt way better though. I could easily do it in 3:50 if not 3:45.

Tonight - http://youtu.be/6rc10W4XF7A

1 year and 2 days ago :) http://youtu.be/9yJeHQQSzek

Pretty cool that I did this almost exactly a year ago...i love having my blog and videoing my workouts simply to go back and look at the progress..you can def tell I was a lot smaller last year but my battery and strength is a lot higher right now, I mean the bar just moves much faster and I feel like I look stronger during the workout now compared to last year...progress is what matters! 

2/19

For time:
1000m row
100 wall balls
500 m row
100 dead lifts 95#

20:20 - terrible
Rowed a 4:00 1k - maybe a little too hard? i dunno
10 sets of 10 for wall balls
500m row 2:05 - legs and back were tired
100 dl - like 7 min i think

My back locked up again at end of walballs, got it to relax a little on 500m row then 50 reps into DL it locked up bad. Did last 47 as singles, fast singles but would do 10 singles rest :30 for the last 47 reps.
I don't know if its just fatigued, or if its from sitting at work or a combination. I'm not sure if its due to tight hamstrings or hips or both...suggestions?

Open stress is starting to kick in, just getting anxiety about it :) lol starting freaking out a little as I made a post for AthleteWods open crush series and realized we were a week away yesterday..

2/18

18-Feb
A. Push jerk; build to a tough five

155# http://youtu.be/eKOi15_z3bw

B1. Push press @31x3; 2-3x6; rest 1 min

125x3-125x3-130x3-130x3-135x2-140x3

These felt strong today

B2. Rope climbs; 3 for time x6; rest 2 min

Felt great! ive been doing them at faction and I think there rope is 17' got to do them in the garage with our 15' tonight so all climbs were 2 pulls

:50 :50 :48 :45 :55

Set 4- http://youtu.be/IVao74AefKQ

Getting more comfortable with these.

+
10-20-30-20-10
CTB pull ups
Push press 95#

18:00 - dang this was tough!

Ctb 5-5

Pp 10

Ctb 5-3-2s

Pp 10-10

Ctb 5-3-2s

Pp- 8-8-8-6

Ctb 5-3-2s

Pp 8-6-6

Ctb 3-2-2-2-1

Pp 10

I was able to keep pp reps fast but dang they gassed me 

2/17

17-Feb
A. Squat snatch; build to a max

150# it was a miss and hit day for snatching. It started at 135, I'd miss my first attempt then come back and make my 2nd, almost every time. 135, 140, 145, 150, 155missed and called it

B. Squat clean; build to a max

195. Now I didn't miss any cleans. Tired 200 twice but misse both, I got kinda close though. I def know I can get it if I catch it right.

So close! 200#

http://youtu.be/87YmregjI0I

+
12 min amrap:
4 box jumps 30"
8 squat snatch 95#
12 KBS 1.5 pood

Got 3rds in then my back locked up bad..would of got at least 4 rds. I had 3 min left so I did 4 power snatch and then just did an Amrap of box jumps in remaining time to keep moving. I hate when my back does this. It's the left side and when it locks up its so painful to bend over and pick something up, it sends a shooting pain down my left side.

2/14 & 2/15

14-Feb
A1. OHS squat; 10, 10, 10, 10; rest 1 min

115# 125# 125# 125#

Last set - http://youtu.be/y_qUkipQgMU

A2. Muscle ups; 6 for time x4; rest 1 min
:42 (5/1) 1:00 (2/2/1/1) 1:18 (2/1/1/1) 1:18 (1/1/1/1/1/1)

Set 1 - http://youtu.be/14S3U3L1Y9U

OHS def made these feel tougher than the back squats last week..at least I hope the OHS should of made them harder, they got my breathing up more and made my arms more fatigued.

+
20 min amrap:
20 wall balls
10 CTB pull ups
(both must be done in sets of 5 or bigger)

9 rounds + 5 wb

played with rep scheme on wb's some a few sets I did 10-10 majority i did 10/5/5 and 1 i did 5/5/5/5 just to see if any made my CTB's any easier or faster. 10/5/5 seemed to be the best. The first 5 ctb's were easy and i didnt have to rest much going into them, but the 2nd set got tough and i would have to rest some  before going into them. 

Splits:

Started at the 1:00 (time indicates when I finished that round)

1- 2:42

2- 4:40

3- 6:45

4- 9:06

5- 11:35

6- 14:06

7- 16:30

8- 18:47

9- 20:50

..looks like i fell off in the middle and picked it back up at the end..last 2 rds i pushed to try and get back to the wall balls in the 10th rd.

15-Feb
A. Push press; build to a 15rm

http://youtu.be/eYUv0JufnaA

120# I was pumped about this! felt good. first 9 reps were tng. I think I picked the right weight. I did sets up 5-7 leading up to it and then went with the weight I felt I could get but would be a challenge. 

B1. TnG deadlift; 15, 15, 15, 15; rest 30 seconds

175# for all - felt strong

B2. Strict hspu; amrap in 2 min x4; rest 0 seconds

7-6-4-4 not so hot on these. Shoulders felt dead and they felt hard

+

3 rounds for time:
15 power clean 115#
15 burpee box jumps 24"

9:26 - :14 faster than a few weeks ago when I did 21-15-9 PC 115# and 20"burpee bj overs, I actually think regular burpee bj may be a bit slower, 24" was def harder and Im glad I was able to beat my time. Still did all singles on power cleans.

Part of the video - http://youtu.be/hFUE-EzZwSM

rd 1 took 3 min and rd 2 took 3:15 so rd 3 must of only took 3:11 - happy with the pace and not bonking. 

2/12

12-Feb
For time:
1k row buy in
...
5 rounds:
15 front squat 105#
15 KBS 2 pood (russian)
...
200 double unders buy out

Well..I had major brain farts today..all through out the day and it led to a crappy training session.

I for 1 forgot my snack to bring to work so at 3 I was hungry..I trained at CF olive branch because it was so cold and I forgot to pack my pwo shake, I was going to drink it on my way to the gym because I was so hungry..I got to the gym rowed a little did some squats and swings (warmed up little because I was hungry). By rd 2 my back locked up and I accidentally did 115# not 105# I had to stop 2.5 rds in because of my back and just went into the double unders. I rolled out real good and let my back relax and then finished the squats just to get the volume in. My back was fine then. I was frustrated because I mentally crapped the bed lol..I probably would have been better off if I ate a candy bar from the vending machine instead of nothing at all. I haven't been successful in eating an extra meal early this week. I'm hungry when I get up but don't have an appetite for real food, only like a bar or shake or something but not sure if that's the best option or if so what to exactly eat or what would be best..feeling good today though and ready to train tomorrow!!

 

2/11

11-Feb
A. Push jerk; build to a tough triple

165# built up 10# each set felt good! I think this was my old 1rm last year but I obviously can do more now. 

http://youtu.be/6DyHTSbRf9s

B1. Push press @31x3; 4-6x5; rest 1 min

105-105-110-115-120 all felt good, shoulders did get tired

B2. Rope climbs; 3 for time x5; rest 2 min

1:00/1:00/1:05:1:10/:45 only did 2 last set, felt like my right should got loose like almost out of socket so I stopped. Just think it strained a little but feels ok now. 

+
For time:
20 muscle ups
40 hand release burpees
60 CTB pull ups
80 ring push ups

22:39

MU- 6:30 all singles, I hope these should of felt kinda tough, slower than I wanted, I did miss 1 rep and rested :30 or so before the last 3. 

Burpees- felt ok arms just started getting really tired. 3ish minutes 

CTB- doubles the whole time, ended with 5-6 singles. 5:45ish 

Ring Push ups- 5's then 4's then 3's 

6-7 min I think 

My arms were sooo huge and blown up after this haha. And my lats are pretty sore today. I was exhausted after this session last night but good to grind through. 

2/10 - thruster!

10-Feb
A. Squat snatch clusters 1.1.1x5; rest 15 seconds/rest 3 min

115-115-120-125-130

130- http://youtu.be/21Nrflxfcgg

Started at 115 because they didn't feel great but after the 2nd set they felt awesome! 130 felt really good 

B. Squat clean; 8 singles @85% 1rm; rest as needed

165- complete, some felt heavy

C. Thruster; build to a 3rm

145!! Super pumped about this! I think in Scottsdale my 1rm was 150. And probably an ugly 150 Ha

http://youtu.be/_Imt6YndxsY

+
8 min amrap:
4 squat clean 145#
4 deadlift 225#

4rds + 4clean + 2dl

Did all singles, my back seized up bad after rd 3 and I slowed down, I had 2 rds in 3 min. Def could get 5 full rds. Cleans felt awesome till last 2 of round 3 and 4 

2/8

8-Feb
A. Power clean x1/Hang power clean x2/Push jerk x6; rest 2:30 x6

125,125,130,130,135,135 - all tng! I was super happy to be able to do tng the last sets at 135, getting more confident and comfortable with these and stronger too I think. Here's sets 2,4 &6

125 - http://youtu.be/wzg7ZampQyA (description says 120 but it is 125)

130 - http://youtu.be/np586ZYv5_M

135 - http://youtu.be/wiTaPxVnf_M

B1. TnG deadlift; 15, 15, 15; rest 1 min

175# for all sets, felt good, last set got tougher

B2. Deficit hspu; amrap in 2 min x3; rest 1 min (set the depth at a
height you can get about 4-8 in the 2 min)

1st 2 sets I did 5-6" and got 8 reps each time so I added another plate to make it around 7" and I only got 3, i did 2 ub then 1 then couldn't get any more, it was like i just burnt out. Feeling better with these the more i do them. 

Set 1- http://youtu.be/cGtmg31L-sU

Set 2 - http://youtu.be/-WA_FNiZ3bI

+
For time:
30 burpees
30 power clean and jerk 105#
30 burpees
30 power clean and jerk 135#

19:33

Burpees - 1st set was done in 2min. 2nd set probably 2:30

CJ were all singles, tried to keep a fast pace with the 105#, did all power clean straight into a push jerk, no pause after the clean. 135# got tough, push jerked the first 5 then went to split, i didn't pause after the clean for the first 15 but then had to start pausing in the front rack for a second before i went into the jerk to take another breath. SHoulders just really started fatiguing and getting tired. 

finished 30 burp, 30cj 105# and 30 burp took 9:50 then took 1 min to change my weight and started the 135# cj. Not sure if this is a good time or not but I pushed, I'm sure i could always make up a little time on the last 30cj if I did it again, but I was smoked when I finished. 

My shoulders, mainly traps and scap muscles, are very sore today. I guess from this session and maybe Friday but probably from all the overhead work today. 

2/7

7-Feb
A1. Back squat; 10, 10, 10; rest 1 min

150-165-175

These felt great! Some took my plates after set one so I had to put 10's on 165 felt good so decided to do 175,pretty sure this was my 10 or 12 rep max from Scottsdale last year and it felt good today! Could of done 15 reps! Was even in my nanos not lifting shoes and no knee sleeves or belt. Last few reps were tough but could of grinded out more. Happy with how these felt.

A2. Muscle ups; 7 for time x3; rest 1 min

:37 unbroken, 1:13 3-2-1-1, 1:30 2-1-1-1-1-1pretty happy with these. Glad first set I could do unbroken :) arms just got fatigued  

+
5 min amrap:
5 squat snatch 95#
5 CTB pull ups

4rds + 1 snatch failed rep 2. Started out rd one and did 2-2-1 on snatch then went to singles so I wouldn't get too gassed. Ctb felt good and were unbroken 

rest 2 min
5 min amrap:
5 thrusters 95#
5 CTB pull ups

5+5 thrusters

Thrusters all unbroken but broke ctb rd 3 into 3-2 for rest of the rounds.pretty happy with this. Was really starting to feel it last 2 min. I was pretty tired after this one.

rest 2 min
5 min amrap:
5 OHS 95#
5 toes to bar

6+1 ohs

All unbroken. Squat Snatched my first 2 ohs reps to start each set then c&j to behind my neck to oh. My arms were getting tired and by doing it this way I didn't rest after ttb and I feel like I got it oh faster. 

This was a tough but fun session! I've been waking up starving the past 2 mornings and I think it's because I'm not used to the volume/intensity on week day sessions. Going to try and add a small meal in between bfast and lunch. I'm so tired after my night session I can't eat big meals except on Saturday or Sunday night. Gonna play with eatin bfast right when I get up before work at like 7 then a small meal at 10 then lunch at 1 snack at 4 then train at 6 and pwo and dinner at 830ish. I have been drinking greens first on my way to work then a cup of coffee then bfast at 9:30ish lunch at 1 snack at 4 then dinner..I'm going to try the morning eating changes unless you suggest otherwise

2/5

5-Feb
Amrap in 15 min:
30 unbroken wall balls
15 unbroken hang power snatch from below knee 33#
10 box jumps 24"

4 rounds + 10wb

* Had to use a 16# ball. Went to Olive Branch crossfit down the road because it was way to cold in the garage and all they had was 12,16 and 20# balls so I used a 16. Could def tell a difference!

The last 2 rds of wall balls were tough! legs and shoulders were burning, i was literally almost failing wall balls the last few reps. had to rest almost a minute between rounds 3 and 4. power snatch were easy..box jumps i stepped down on them. This was def very challegenging. It felt like an amrap of sets of 30 unbroken wallballs though lol..i never needed to break the snatches.

2/4 - yay for PRs!

4-Feb
A. Split jerk; build to a tough single

205# felt great on my jerks today so I went for it! 115-125-135-145-155-175-175-185-190-195-205

205- http://youtu.be/Byeq7Zip308

210- http://youtu.be/c9j9CkQOqjE miss

B1. Push press @31x3; 6-8x5; rest 1 min

85-90-95-100-105 ..these really started burning!

B2. Rope climbs; 3 for time x5; rest 2 min

1:05, 1:20, 1:10, 1:20, 1:10

3rd set- http://youtu.be/CaBWFg7vCzc

Felt pretty good, was climbing a 16-17' rope also. Faction got new ropes also so they were super stiff and they were short so the bottom swung like crazy and made it harder to climb, but foot practice. Sometimes I actually made it to the top in 2 pulls! Usually 2.5 though. 

+
20 min amrap:
1 parallete hspu
1 bar muscle up
5 ring dips
5 strict pull ups
10 hand release push ups
10 toes to bar

6rds even

Phspu 5-6" depth all done on 1st attempt, no misses

No misses on bar mu

Ring dips- unbroken rd 1-3 next 3 had to break..ring dips have been rough for me lately

Strict pull-ups 1st rd ub rest were fast singles 

HR push-ups - these got tough! These and ring dips were probably the hardest out of the movements. 

10ttb - all unbroken felt good 

Pumped about the split jerk pr! Up 20# from last year at this time! 

2/3

3-Feb
A. Squat clean clusters 1.1.1x5; rest 15 seconds/rest 3 min

155-160-165-170-175

175- http://youtu.be/cS2dx0Tx7_s

Felt good today with these! I could have done cleans all night :) watched the video and may have pulled early..

B. Squat snatch; 8 singles @80% 1rm; rest as needed

125#

Rep 3- http://youtu.be/h7Osfjt6_Qk

Rep 7- http://youtu.be/1qSKbH9X_TM

Most of these felt good

C1. Thrusters; 15, 15, 15; rest 90 seconds

75# got tired on these but weren't too hard 

C2. KBS; 15, 15, 15; rest 90 seconds

1.5pd kb

Felt strong

D. Good mornings; 12-15x3; rest 2 min

75# 15-15-12 last few reps burned my whole back

2/1

> 1-Feb
> A. Squat snatch; build to a max

140# Missed 145 3 times so I moved on, I just don't think I was locking my shoulders out well or was just pulling early. I was pulling it high enough and getting under it. Below is my last missed attempt at 145#

http://youtu.be/J9MiQYRMyP8

> B. 20 squat snatch for time @77% of A

3:40 - 110# was supposed to 107# but didn't have a way of doing that. These felt amazing! I felt so sharp on them. Only had a couple where I had to step forward. very happy with these. They felt way better than the 1rm snatch did today.

http://youtu.be/pmhbdTU__1c

> +
> For time:
> 150 wall balls
> 75 power snatch 65#

14:59

Wall balls took 7:30

30-15-10-10-10-10-10-10-10-10-10-10-5 

Felt a little tired on these, shoulders and arms were getting tired, but felt good other than that.

Snatches did 1-2-2-3-2-3-2-3-2-3-2-(45 singles)-5

Rested about :20 before i started snatching, so snatches too me about 7:09

Mike coaches a girl in Memphis that goes to Faction, she's a friend of mine and she is trying to get to regionals. He had her do this workout with me today so it was fun training with someone and having someone to push you. You don't realize how much faster they make you go even if you are beating them. So she gave me a good push. 

Fun day though, felt pretty good with results. 

1/31

> 31-Jan
> 10 rounds for time:
> 10 toes to bar
> 5 ring dips

12:08

bonked on ring dips after 5 rounds. My kip was all off, I was really sore from the weighted ring dips on Wednesday and I just couldnt bounce out of the  bottom or get a strong kip going. TTB felt fine, broke 6/4 most rounds to try and make ring dips easier. Did the first and last rounds undbroke on ttb. Did the first 3 rounds of ring dips unbroken and had 5 rounds done in 5 minutes then just fell off. Wasn't a motor issue. 

> rest 10 min

> 10 rounds for time:
> 6 CTB pull ups
> 10 box jumps 20"

8:28

Did first round of ctb unbroken then did 3/3 the rest of the time. Grip was a bit fatigued from ttb but I was able to keep a steady pace going and catch my breath a little on bj, bounded them all but kept them smooth and steady. Didnt go super fast on them till last 2 rounds.

> rest 10 min
> 10 min airdyne for max calories

170 cal. A bit off from my pr but wasn't expecting to pr, my quads (lower quad above my knee) were on fire the whole time. I guess from box jumps they were tired. Breathing was fine 

Pretty good day. Was just sore