Sunday, July 14, 2013

Week 1
Monday - Back Squat int + Snatch intense + Clean mod
A. Back Squat @ 20X1, 3-3-3, 5 min - start @ 330lb
330-355-370 PR
B. Above Knee Hang Squat Snatch, 2-2-2-2-2, 3 min - increase per set, start @ 175lb
175-185-190-190-195- had to try 200, got it once
C. Snatch Balance, quickly work a tough single 205 - nervous about the elbow  
D. Power Clean. Squat Clean. Front Squat, 1.1.1 @ 225lb x 10 sets, 2 min -  got them all, not too hard 
video from this day 



Tuesday - Jerk intense + EMOM High % MAP + 75% single modal
A. Split Jerk Cluster off blocks, 1.1.1 - build to a moderate effort triple
245-255
B. Complete 1 round per min for 10 mins:
5 KB Thrusters @ 24kg/arm
7 C2B Chin-ups
done, went well



Wednesday - off

Thursday - Clean intense + Snatch mod + Squat stamina
A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 3 min - focus on reaching complete extension of ankles, knees, hips done
B. touch n go Power Clean, quickly build to a challenging triple 265 - PR
C. Below Knee Hang Squat Snatch. Squat Snatch, 2.1 @ 155lb x 5 sets, 3 min Done
D. KB Front Squats @ 24kg/arm, 10 reps per min for 10 mins done, easy 

Friday - Vertical CP + Upper Battery + AD MAP
A1. Press Cluster off blocks, 1.1.1.1.1 x 3 sets, 2 min 165-160-160
A2. Weighted Pronated Chin-up @ 50X0, 2-3 reps x 3 sets, 2 min 76-76-76
B. 3 Bar Muscle-ups every 30 sec for 15 total reps done, unbroken, elbow was fine
C. 1 round per min for 10 mins:
5-7 strict HSPU
HSPU
7-7-7-7-5-5(went over the time here and took the next min as rest) - 5-5(went over again and took the following min as rest)-5 (12 min total)
Pullups - all 6 and all unbroken
-By the 4th rd I was maxing out hard on the HSPU and by round 5 I broke the 5 HSPU into 3 and 2.  6th round I just couldn't get 5 HSPU and pullups in time.
-If I break excessivly in the midline was I press out of the bottom of a strict HSPU I can get a few more in a row, which i started to do in later rounds when I needed to.
4-6 strict pronated chin-ups
C. 5 x 1:30 min AD @ 90%/1:30 min AD @ 50%
235 Cal.  very very hard for me

Saturday 
AM - Snatch tech + 10 min high/20 min low
High Hang Squat Snatch, 3-3-3-2-2-2-1-1-1, 1 min - 3's @ 95lb, 2's @ 115lb, 1's @ 135lb
+ done
10 min @ 90%:
5/arm KB Snatch @ 32kg
7 Burpees
9 Step Down Box Jumps - 24" 6 rounds + 3 Burpees
--10 min rest
20 min @ 75%: 6 rounds + 20 Lunges
200m Run
15 Russian KBS - 16kg
20 walking lunges
25 unanchored sit-ups

PM - Z1
20 min Row @ 2:10/500m - damper 3 done - averaged 2:06, I just went easy and didn't want the monitor for a while and that is what I ended up pulling, to go slower felt harder.

Feeling Good.  Happy to be healthy again.

Monday, July 8, 2013

Travel Week...the CrossFit Competitors Cert. in Park City was awsome

Tuesday
build to a tough touch n go Squat Snatch triple - 200 w/out straps...my wrist is totally better so I am going to start using straps for the heavy snatch work from now on and leaving them off for the stamina/skill work
+
EMOM for 15 mins:
5 Power Clean @ 175lb
5 Lateral Barbell Burpees
*Stop of time to complete passes 30 sec Done- almost killed me - horrible diet in Utah and doing this at altitude was not easy 
+
200 KBS @ 24kg for time (perform 50 DU's everytime you break) this did kill me 18:18 - felt terrible

Thursday
10 x 1 min AD @ 90%/1 min AD @ 50% - This killed me - went out too fast - again, diet and travel ruined me - 90% started at 550 watts (mistake) and I fell apart by the middle - 303 Cal.... 50 cal less than my best 20 min effort 

Friday
A. Back Squat, quickly build to a tough single 395 - it was tough so  I stopped, previous best 405 High Bar 
B. Airdyne, 10 sec ALL OUT per min for 6 mins - 64 Cal. not bad 
C. 3 x 3 min sets @ high effort:
30 Wall Balls - 20#
15 Power Snatch @ 95lbs
AMRAP Step Down Box Jumps - 24" in remaining time
3 min rest b/t sets
29-26-27 box Jumps 
Video from last round




I have found a video solution - expect plenty 

Saturday
For time:
2k Row
500 DU's
3 mile AD

previous best 39:23.....TODAY 24:44 Rowed Faster 7:00 instead of 7:15 - Double Unders way faster 40 at a time instead of 25 (shoulders didn't burn at all, last time I thought they were going to fall off)- Bike Way faster (average 220-276 Watts instead of 150-180)...Last score of 39 min was an example of pacing way too slow but I guess I am more fit today as well
Week 5
Monday - Snatch intense + Jerk intense + Vertical CP
A. Squat Snatch, build to a max 235 on my second try, I could not get 240, tried many times.  I filmed all the attempts and I see a few obvious faults.

B. Press, build to a max 195
C1. Split Jerk, 3 moderate reps x 5 sets, 2 min 185 felt good
C2. Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min 70# vest - hard with the tempo
D. 5 strict hspu per min for 20 mins - stop if not unbroken anymore I got to 16 minutes 
Also, my regular HSPU standard used to be 45# plates and an abmat instead of 25lbs and an AbMat...Well I am a lot better at Kipping HSPU that I thought I was apparently...the 45s were quite a bit harder.

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina
A. Snatch Pull, 2 reps @ 245lb x 5 sets, 2 min done
B. Back Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 2 min 365 - done
I only do High Bar back squat.  At the cert this weekend they told me to try whatever back squat I usually don't do.  I did low bar and got 365 for 5 reps.
C. Deadlift, 1 rep @ 90% RM x 5 sets, 2 min estimated max is 485, went with 435, went well
D. DB Split Squats @ 20X1, 20/leg x 2 sets, 1 min b/t legs 40lbs vest + 60lbs DBs ...was hard but manageable with only two sets, a third set would have been required max out

Wednesday - MAP Single Modal - Low %'s
Turkish Get-up tech
+
5 min rest
+
30 x 60 sec AD @ 75%/20 sec AD @ 50% SHIT I didn't like this. 
75% was 275 watts +
50% was 100 watts +

I made it to about 25 minutes and after that point I went from 100 watts for 50% to more like 75watts for 50% but kept the 75% at or above 275 watts for the entire time...- 688 Cals. 

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina
A. Front Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 3 min
325 - no belt today - only the last set was a challenge 
B. touch n go Power Clean, build to a 3 RM
260 - pressed for time and it was hard so I just moved on 
C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 - build to a tough set, not touch n go
175 - again, got a hard set and moved on
D. EMOM for 20 mins:
2 tough strict HSPU to depth
3 tough Pendlay Rows with Fat Bar per min for 10 mins didn't have a fat bar so I did bent over DB Rows with a 95lbs DB
I was confused about the way this was written so I just did 2 HSPU from 45lbs plates and 3 DB rows per minute for 20 minutes

Saturday -  MAP Single Modal - Low %'s
5k Row @ 75%
+
5 min rest
+
30 min @ 75%:
100m Run
15 back extensions
100m Run
15 unanchored sit-ups
100m run
15 kbs - 16kg
100m run
15 wall balls - 20# to 10 ft

I had to do different wods this day b/c of the cert .  Did a 13 minute chipper w/ light weight and running.