9/30/2015

Airdyne:

:30 @ 85%

:30 @ 50%

25 sets

366 calories 

Tried to keep the RPMs between 75-80 then I'd drop it down. 

Mobility - all sorts of stuff, mostly ground and T-spine

9/29/2015

A. 3x3 Back Squat - 275, 285, 290

B1. 5x3 Cleans @ 185lbs, rest 1min

B2. 5x10 T2B, rest 1min

B3. 5x10 Burpee Box Jump, rest 1min

Went unbroken on the cleans and toes to bar. The Burpee box jumps took 27-35 sec to do. I did the last round for time and for 1:26. 

C1. 3x8 HSPU, rest 30sec

C2. 3x5 MU, rest 1mi

Unbroken on both

15mib Pistol tech work

Did some slow descent pistols with a pause at the bottom, experimented with cycling pistols, some mobility and basically fucked around with pistols for 15min. 

9/28/2015

CrossFit Open Workout 15.5 - 11:28

Over a minute slower than both previous attempts. 

10min Row at easy pace

2515m

1:59.3/500m

Mobility

9/25/2015

A. 10 snatches @ 165lbs, 2min rest

6/10 with some extra misses before and after

It would be nice to see some consistency develop with squat snatches

B. 6x2 OHS @ 42x1 tempo 

One set at 135lbs, the rest @ 165lbs

3 Rounds, 60sec rest betw rounds

1k row @ 3:48 pace

15 UB Thrusters

4:42 - 4:49 - failed the row, finished it in 3:51, and forgot to start the stopwatch I was using to time the rounds

I fudged the rest times on this, not sorry about it either. I had no strength to pull on the last row. I stopped here for the day, I felt like shit after this row/thruster combo and my legs were like jello. 

9/24/2015

A1. 5x15 UB T2B, rest 1min

A2. 5x50 UB Dubs

B. Hanging Alt. Leg Raises 5x12 each side, rest 2min

C. Sorensen Hold 5x40sec UB, rest 35sec

Airdyne

14 Rounds

30sec @ 90%

10sec rest

>83RPM for 3, >80RPM for 1, 74-77RPM for the remainder

12min @ 150BPM

 Im having trouble pacing these so I went for :40 75-80RPM, :20 40-45RPM and the last minute I went >90RPM for :20, about 45RPM for :20, and >90RPM for :20.

You may notice the lack of calorie count, that's because the damn airdyne cut off during the last 4 rounds on the first conditioning piece and the last 20sec on the last conditioning piece. 

9/23/2015

A. 10min to est. heavy 3rep Push Jerk - 225lbs

Used the blocks instead of trying to catch and reset at my shoulders. I'm pretty happy with this one. 

B. 3x15 Strict HSPU, rest 3min

2:27 - 3/3/3/3/3

4:07 - 3/3/3/3/3

5:23 - all over the place with the reps

Definitely an improvement over last time. 

15 Muscle Ups for time - 2:39

5/5/2/2/1

21-15-9 

C2B Pull-Ups

HSPU - strict for as long as possible

10:36

Pull-ups were unbroken, got through the first round of HSPU strict (4/4/4/4/2/2/1) and lipped the rest 5/5/5 and 4/2/3). Pretty sure I did the round of 21 faster than any of the 3x15 sets

9/21/2015

A. 7x1 Clean, rest 2min

235 - 240 - 245 - 250 - 255 - 260(f) - 260 (f)

B. 8x2 FS, rest 2min - 255lbs across

C1. 4x3 Rope Climbs AFAP, rest 20sec

:26/:24/:24/:23

C2. 4x30' HS Walk, rest 2min

:36/:30/:32/:34

12min AMRAP

7 C2B Pull-Ups

14 Wall Balls

28 Dubs

7 Rounds Unbroken

9/18/2015

 A. 10 snatches, rest 2 min between reps

So I've worked Monday, Tuesday, Wednesday, and Thursday nights from 19:30-05:30 this entire week, and I didn't have the wrist wraps I normally use, so my wrists felt like shit. That being said, This was absolute shit. Still entirely too inconsistent and unstable in the bottom position. Made 1 at 165, missed 4 in a row. I dropped it to 155 and made 5 in a row in an attempt to get to 10 completed lifts before completely falling apart. 

B. 5x3 OHS @ 42x1 tempo - 135lbs across

C1. 4x10 Deadlift @ 185, rest 20sec

C2. 4x10 Deadlift @ 255, rest 3min

2 Rounds w/ 60sec rest between rounds

1k row @ 3:48 pace

15 UB Theusters @ 95lbs

4:47 (3:46 1k) - 4:58 (3:43 1k)

Working nights this week caught up to me today. I skipped the last 2 sets of the conditioning work because I fell asleep on a couch in the gym while resting up for it. 

9/16/2015

A. 10min to est. heavy 3rep Push Jerk - 215

On the fence about this one, 205 didn't feel too heavy but 251 felt much, much heavier than it should've. 

B. 3x12 Strict HSPU 

2:08 - 8/1/1/2

5:04 - 4/1/1/1/1/1/2/1

4:52 - 2/2/2/2/2/2

Not happy with how theses went. Every rep was a struggle. 

C. 5x4 Ring Dips @ 21x1 tempo - 20kg across

D. 8min EMOM MU - 3 odd, 4 even

I'm surprised I got these unbroken, last time the transition from the pull to the dip was problematic. This time it was much smoother. 

7 rounds w/ 60sec rest betw rounds, rest 3min betw rounds 4/5

100m run

7 C2B pull-ups

100m run

7 HSPU

1:29 - 1:31 - 1:34 - 1:41 - 1:34 - 1:57 (3/4 for the HSPU) - 1:54 (did 2 HSPU before I realized I was supposed to start with C2B pull-ups) 

9/15/2015

A1. 4x15 UB T2B, rest 1min

A2. 4x50 UB Dubs

B. 4x12 each leg, Hanging Alt. Leg Raises, rest 2min

C. 4x30sec Sorensen Hold, rest 35sec

12 rounds: 

Airdyne @ 90% 30sec

Rest 10sec

137 Calories

10 min 

Airdyne @ 150BPM HR

156 calories

I didn't have the HR monitor for this one. I tried to keep the RPMs above 70 for a while, then I'd drop it down and repeat. Honestly, I hated both of these, a lot. Quads are blown up and that's about it. 

9/14/2015

A. 2 Cleans + 2 Thrusters 10min to est. heavy complex - 205lbs

Shoulders felt pretty weak on the thrusters. 

B. 3x4, 3x2 FS @ 32x1 Tempo, 2:30 rest betw sets 

185 - 205 - 215 - 225 - 235 - 235

C1. 3x3 Rope Climbs AFAP, rest 30sec

:24/:26:/:22

C2. HS Walk 30' for time rest 2 min

:45/:46/:29

Not a good day for this, couldn't seem to balance for an extended period of time and came down during the first two sets. 

5 Rounds w/ 2:30 rest betw rounds:

30 UB Wall-Balls

10 Burpee Box Jumps AFAP 24"

1:33 - 1:46 - 1:56 - 1:59 - 1:58

My shoulders and triceps feel like jello origin now. 

9/13/2015

A. 15min EMOM Split Jerk - 205lbs

Used jerk blocks this time instead of taking the bar from a rack and having to catch then re-rack the weight. The blocks made this a lot easier on my shoulders. My feet were narrow on a few but otherwise this went well.

B. Muscle Up Complex x6: 1 Strict MU + 3 Kipping MU
Set #1
Set #6
Recorded the first and last sets for this. The transition got a little rough but otherwise no problems

10 Rounds 
6 Burpees
9 Chest to Bar Pull-Ups
12 Push Press - 95lbs

20:13

The burpees were absolutely the worst part of this. I got through three rounds with the pull-ups unbroken then split the rest into 6/3, I got through the entire 10 rounds without breaking up the push press which is huge for me.

9/11/2015

A. High Hang + Low Hang + Snatch Complex x7, rest 2min
135lbs - 135lbs - 145lbs - 145lbs - 145lbs - 155lbs - 155lbs (f)

These went a lot better than last Friday. Accidentally took a picture instead of a video on one of these and two of the snatch balances though.

B. 5x4 Snatch Balance w/ 2sec hold at bottom
135lbs - 135lbs - 135lbs - 135lbs - 135lbs

3 Sets w/ 2min rest between sets
20 Snatches @ 75lbs
1k Row @ 3:50 pace
50 UB Dubs

6:07 - unbroken on snatches and dubs, 3:47 1k row
6:41 - 15/5 on the snatches, unbroken dubs, 3:47 1k row
7:07 - 10/5/5 on the snatches, unbroken dubs, 3:48 1k row

I was pretty happy with how this one went. Grip fatigue and sweaty hands made holding onto that bar difficult, and I almost threw it across the gym once or twice. All in all, much better than last Friday.

9/9/2015

6 Rounds w/ 75sec rest betw rounds:

100m Run

7 C2B Pull-Ups

100m Run

7 HSPU

1:22/1:32/1:30/1:41/1:43/1:48

I decided to switch things up and do this first. I slowed down a lot more than I would've liked, that second 100m run was pretty slow. No problems with the C2B pull-ups. I fell off the wall a few times during the HSPU, though I didn't fail any reps. I did get a little triceps burnout the last 3 rounds. These are pretty fun and I'm looking forward to how they progress. 

A1. 5x3 Push Jerk, rest 10sec

185/185/195/195/205

Caught 205 on my heels and didn't touch and go on those three, aside from a press out on a few these felt good. 

A2. 1:45 AMRAP Strict HSPU x5, rest 3 min

8/7/4/4/4

These got really tough really quickly, resorted to singles for the last 3 rounds. 

B. 5x5 weighted ring dips @ 21x1 tempo, rest 2min. 

16kg across. Split theist two sets into 4/1 and 3/2 respectively. These were all a struggle

C. 8min EMOM MU - 3 odd/4even 

3-4-3-4-3-3/1-2/1-2/1/1

9/8/2015

A1. 20' HS Walk x5, rest 1min 

First two were unbroken, set three I lost it a few feet short of the end and four I made it about half way before I fell down, the last set was pretty ugly. I couldn't seem to find my balance and was pretty squirrelly. 

A2. 5x12 Hip Extensions, rest 1min

B. 3x11 Hanging Alt. Leg Raises

C. Sorensen Hold 4 Sets 25 sec UB, rest 35sec

8 Sets w/ 30sec rest betw sets, 3 min rest between sets 4/5

Row 75sec @ 1:41/500m pace

7 burpees

This was really, really rough. I made all the rows within the time limit. However, I would consider consider the burpees more me falling down and worming to my feet 7 times. I would consider the last 2 sets a fail because I extended the rest time to about a minute on each one, once on purpose, the other because I thought I was gonna die. 

9/6/2015

Not gonna be able to get to the gym tomorrow so I did Monday's programming today. 

A. 10min to est. 2RM C&J - 235

Failed the second clean at 240. The pull from the ground felt a little weak today but everything else felt great. 

B. 5x3 FS @ 32x1 Tempo, 2:30 rest betw sets - 185/205/225/225/225

I should've started heavier than 185 but 225 got pretty spice at the end. 

C. 3x3 Rope Climbs AFAP 

:23/:27/:22

Had some trouble controlling the rope on the second set but this went smoothly otherwise. 

5 Rounds:

40 Wall-Balls

15 T2B

18:26

I'm on the fence about this one. I had some serious shoulder burnout from those wall balls. The past two days haven't gone well and I've been pretty disappointed with that so I was glad to have done this. I definitely rested longer than I thought when I broke up the movements and that rest period is something I need to work on shortening. 

9/5/2015

Split Jerk 12min EMOM - 205

10min AMRAP:

10 Thrusters 115lbs

4 MU

4 rounds + 2 MU

Wasn't moving to quickly today, tried to suck it up and get 5 rounds but fell short. 

9/4/2015

Morning

A. High Hang + Low Hang Snatch x7, Rest 2min
145lbs/155lbs/155lbs/165lbs/165lbs (f)/165lbs (f)/165lbs (f)
This was a hugely disappointing start to my day. This is all weight I can easily power snatch from the same positions but can't seem to get any consistency with squat snatches despite the practice. The first 4 felt great and I didn't see any glaring problems, then it all went to shit.

B. 4x4 Snatch Balance - 135lbs
135lbs/135lbs/135lbs/135lbs

C1. 3x10 Deadlifts @ 185lbs, rest 10sec then C2
C2. 3x10 Deadlifts @ 255lbs, rest 3 minutes

No problems/difficulty with these at all. 

3 Rounds w/ 2min rest between rounds:

20kb swings @ 70lbs

1k row @ 3:50 pace

50 UB dubs

 

This went about as poorly as the morning session. Didn't hit start on the stop watch and don't have the time for the first round. Second round completed in 6:13. I got really nauseous and felt like passing out during the row on the third round and stopped. I laid down in a bench until I felt better and finished the third round in 5:43, well after the 2:00 rest period, which defeats the purpose of these progressions. I'm guessing the first round was somewhere around 5:43. There's going to be good and bad days but this was something else. 

9/2/2015

A1. 5x5 TnG Push Jerk, rest 10sec

155/155/155/165/165

Last set was pretty ugly, I didn't have very good control of the bar. 

A2. 90sec AMRAP Strict HSPU

9-5-5-3-3

Huge struggle all the way through, ended up doing singles the last 3 sets. 

B. 4x6 Weighted Ring Dips @ 21x1 Tempo, 7sec hold in external rotation on last rep

16kg kb used across, another struggle. Split the last two sets up into 3/1/1/1 and 4/2 respectively, felt a lot of it in my chest rather than tris. Even still, I had no tricep strength at all. 

C. 3 MU EMOM x6min

Unbroken 

5 sets w/ 90sec rest between sets

100m Run

7 C2B Pull-Ups

100m Run

7HSPU

1:44 - C2B UB, HSPU 4/3 got squirrelly on number 4 and decided to just come down and reset

1:41 - C2B UB, HSPU UB

1:35 - All UB, no chalk on this run made the C2B ugly and I'm not sure how I held onto the bar for all 7

1:44 - All UB

1:51 - Died on the second 100m run

I had problems controlling my descent on the HSPU, probably due to burnout after everything programmed, and basically started dropping on my head. 

8/31/2015

A1. 12 UB T2B x4 sets, rest 1min

A2. 12 Hip Extensions x4 sets, rest 1min

No problems with either A1 or A2, everything felt smooth. 

B. Alternating Hanging Leg Raises 10/leg x3 sets, rest 2 min. 

This became harder on my grip than anything else. 

C. Sorensen Hold - 20sec, rest 40sec x4 sets

8sets:

Row 1 min @ 1:43/500m 

7 burpees

Rest 30 sec

Rest 3 min between 4/5

I first looked at this and thought it was pretty aggressive and I was a bit nervous about failing at one or more of the time domains. It was a huge struggle not to extend that rest to 35 seconds. I made sure to start the burpees as soon as that minute was up but I was moving pretty slowly by the end. Somehow survived.