12/29

29-Dec
AM
12 min amrap:
150 wall balls
150 double unders
150 back squats 135#

150 wall balls + 150 du's + 30 back squats

Wallballs: 6:49 - 30/20/10/10/10/10/10/10/10/10/10/10 with :10 rest btwn each set. Goal was to finish under 7.

DU: started at 7:15 - broke at 60 then tripped at 93, broke at 110 then tripped at 145 finished at 150 at 9:17, goal was to finish these at 9min mark. 

Back Squats: started at 9:30 went straight into them and did a set of 5 then did a set of 7 then 8. I had 20 done at the 11:15ish mark started back at 11:30 and knocked out 10 to get to 30. My goal was to get 30 back squats in. Def was a push to get the last couple. I feel pretty good about this workout today, I felt like I kept moving the whole time and pushed. Not sure where to speed up or pace a little more to get more reps in, maybe just need to push harder on back squats to get more reps

PM
1-2-3-4-5-4-3-2-1
Deadlift 205#
parallete hspu

http://youtu.be/s_VivMfKGNg

10:30 - 1:36 faster than last sunday! I was happy about that, phspu felt better, mainly my kip felt better. I missed a rep or 2 but not as many as last week. I used 5 1/2" deficit. And this time I actually kicked up into the handstand then lowered myself instead of starting from the bottom. I figured in competition they would make us do this so i need to start getting comfortable doing it. I have ths fear for some reason of kicking up onto paralletes but I didnt die or crash ha. I did mostly singles but a few doubles on the set of 5. I was at 4:25ish when I got through the first 1-2-3-4 the set of 5 was probably one of my best. I think I will just keep getting better at these the more I practice them and do them in workouts. 

I was tired today but I feel like i finished the weekend better and stronger than the past 2 weekends.

Here's video of part of my thruster/ctb workout from Friday AM http://youtu.be/nbBoGSURf-M

12/28

28-Dec
AM
Row 2k for time

7:42 - all time PR is 7:35. Felt good to hit 7:42 today. I know I could of hit 7:40. I didnt sprint hard till last 150 instead of 250m. my avg pace was 1:55.7  

PM
Airdyne 20 min for max calories
(5 CTB on the top of each min mandatory)

212calories

did all CTB Unbroken, i was pretty excited about that. They felt great today! I got back to the AD with about :42 seconds on each minute. I wasn't sure what pace i would be able to hold but after about 3 minutes in I could tell what I would be able to hold for the 20min. Its so weird, workouts like this I feel like I have so much control over and always feel good. I guess because they are more aerobic, but on a sprint workout I feel in less control and more out of my element.

Also, i dont know what I did between last night and before I started training today but my shoulder didnt hurt at all today, not even the littliest bit while warming up. Yesterday it hurt warming up for CTB then felt better as I got more warm but never 100% but today its been great. Thank goodness! Getting pretty sore as the night goes on. Quads are sore and biceps and lats are sore too. Energy is pretty good. Hopefully I dont crash tomorrow like I did last Sunday. 

12/27

27-Dec
AM
21-15-9
thrusters 95#
CTB chin ups

Did this at 9:30am

7:39

:31 second PR over last time

Felt stronger overall

Thrusters- 21: 6/5/5/5  15: 5/5/5 9: 5/4

CTB- 21: 5/5/4/3/2/2 15: 5/3/3/2/2 9: 3/2/2/1/1

I could tell i hadnt trained hard in 4 days but my body did feel good and rested. I did the first 21's in 3min the 15's took about 3min then 1:30ish fotr the 9's.

Noon
For time:
Sandbag run 800m
30 burpee over walls
800m run

Did this at 12:30pm

16:17

3:50 or the sandbag run(done with a 20# medball)

9:37 for 30 burpee wall climbs

2:50 800m run

Felt pretty good, just was breathing pretty heavy the whole time on the burpee wall climbs

PM
3 rounds for time:
15 power snatch 95#
10m hs walk

DId this at 5pm

11:29 - wanted to do it in under 10

Power snatches rd 1: 3/3/3/3/3 rd 2: 3/2/1/1/1/1/1/1/1/1/1/1 rd 3: 3/2/1/1/1/1/1/1/1/1/1/1

HS walks - walked on avg about 8ft before falling..took me a minute to get going on them on rd 1, i was breathing a little heavy and tried to go right in to them and kept falling down. I didn't realize our gym is at a slight up hill the way i was walking and Mike told me afterwards it makes a huge difference. Next time i will just go to the crossfit gym down the road to do hs walks. They were fun! I miss doing them in workouts, i like the challenge. 

Energy was pretty good all day! My stomach kept cramping though near the ends of my workouts but I started my cycle this morning and realized that was why. Its more my adomen that was cramping. Legs and biceps are a little sore this morning, but other than that i feel good! Slept like 10hrs! ABout to start todays session here soon. I have most of the AM session on video and the PM one just havent uploaded them yet. I will soon though.

12/22

22-Dec
AM
1-2-3-4-5-4-3-2-1
Parallete hspu
deadlift 225#

12:06
This didn't go so smooth. Hspu were tough today, I didn't realize I did like an inch more in depth but just didn't feel strong with them. I felt worn out today.

First part of 1-4 took me a lot longer than the 2nd 4-1. Got in a better rhythm half way through.

http://youtu.be/dTqz77JYwzk

PM
For time:
Sandbag run 800m
Airdyne 80 calories
800m run

11:56 - this felt good actually. Ran with a 20# med ball.

First 800m took 4:00 

AD 80cal took 4:50

Last 800m took 2:56

I am tired! Looks like a have a few days to rest though. I work Monday and Tuesday and then have Wednesday the 25- Wednesday jan 2nd off work! Pretty pumped! And no travel plans! My parents are coming to visit me finally for a few days.

12/20

20-Dec
A. Squat snatch; build to a max

155 PR! 115-125-135-140-145-150-155

Missed 155 2x and 145 or 150 once. Felt good today!

155- http://youtu.be/iKjoqDj7964 

B. Clean and jerk' build to a max

190 pr! Couldn't clean 195, hips were pretty tired after 190.

190- http://youtu.be/Zeco-m_mi88

190 felt pretty good!

C. 30 squat snatch for time 115#

7:30

Breakdown if splits attached. Missed my last rep. Tried to push to finish in 7min but failed the last one. I was literally pulling and just dropping towards the end , felt pretty cool/good. Only caught a few off balance.

12/21

21-Dec
AM
50-40-30-20-10
thrusters 45#
double unders

10:20

50- 23/15/12 DU 35/15 tripped 

40- 16/14/10 DU 40ub

30- 13/10/7 DU 30ub

20- 12/8 DU 20ub

10- 10 DU 10ub

Felt pretty good on this, tried to keep break short and concentrate on breathing during du. Shoulders burned on thrusters , legs started burning on the 20 and 10

Noon
7 min amrap:
7 power clean 135#
7 burpees

5rds + 7 cleans
http://youtu.be/qgbPULbDCKE
Please take note if my personal motivational coach today haha. This is why I usually train when he's training but I was def glad mike was there to push me, felt good to really push as hard as I could. 

PM
Row 2k for time

7:45- 1sec faster than last time we tested this as workout 3 of the day for competition prep. Legs were just tired.

Weather has been crazy here and it has made my sinuses bad, had a bad headache yesterday and woke up with a lot of sinus pressure and stuffed nose. So I didn't he started until noon because I felt like crap. Did the am session rested about 2hrs then did workout 2 then rested about 3 hours and took a nap and rowed. It was storming like crazy and literally a minutes afte I finished rowing the power shut off for like 3 hours and just came back on. We ate pizza for dinner and I feel way better now. Last week it was 30 degrees out then 3 days ago it jumped to 70 degrees and humid and I couldn't breath and dang I was sweating like crazy today lol it felt so hot lol. It will drop to 30 degrees again next week. Joy :) lol

12/18

18-Dec
A. Muscle ups; 30 perfect reps not for time (performed in sets of 2 or bigger)

15 sets of 2 

B. Split jerk; 7 singles @80% 1rm; rest as needed

Done 160#

C. HSPU; amrap unbroken x2; rest 3 min

25/20

Pretty happy with this, hspu are getting better

D1. Thrusters 10 for time 95# x2; rest 2 min

:28 and :24 unbroken 

D2. power snatch 10 for time 105# x2; rest 2 min

1:04 and 1:00 all fast singles. Felt good!