12/29/2017

A. Clean pull under + Hang Squat Clean x2 + Front Squat x3; 5 sets @ light load working perfect form

115lbs

B. Squat Clean (no pause this week); 1.1.1 x 5 sets; rest 15 sec; rest 2min 

235 - 235 - 235 - 235 - 235

Most of these felt pretty good

50-40-30-20-10: 
Wall Balls @ 20# (must all be in sets of 10 UB - focus on short breaks and quality reps) 
15-15-15-15-15 Burpees (focus on steady pace on each set) 

https://vimeo.com/249104846

12:00

12/27/2017

A. Split Jerk Recoveries x 1.1.1 + 5 sec hold OH, rest 2-3 min x 3 sets
So I found equipment to use for these. However, it would not attach to a Rogue rig. The rig it would attach to only had holes that had the bar set up at eye level. So, I was basically dropping into a lunge position for the split jerk recoveries
245 - 255 - 255

B. Split Jerk; 5 singles @ 88% load; rest as needed 
250 - 255 - 255 - 255 - 255

C. Weighted pull up x3 + Strict Pull-up x6; 4 complexes; rest 2min
25lbs used

16min EMOM: 
Min 1: 6 DB Burpee Box Step Over @ 50# per hand 
Min 2: 4 Muscle Ups 
Min 3: 5 DB GTOH @ 50# per hand 
Min 4: 7-8 S HSPUs 
I remember doing something like this around the time of last year's open, and I remember how much I despise DB burpee box step overs. The first three rounds of hspu were UB (8,8, and 7 respectively) the last round was a set of 7 in sets of 3/1/3

12/26/2017

A1. Shoulder Touch Plank Hold; 10 reps/side x 4 sets; rest 30 seconds 
A2. Side Crunches w Hold; 10 reps/side + 1 sec hold at top of each rep x 4 sets; rest 30 seconds
A3. GHD Hollow Hold; 15-20 sec x 4 sets; rest 2min 
A-A3 completed
+
Row 1min for Max Cals 
Assault 1min for Max Cals 
rest 1min 
x10 sets 

358 total calories
For the row, I was getting 21 cals/min. The last minute I got 22 in one minute. On the bike I was getting between 14-15 cals/min, and on the last minute I got 16 cals. The average wattages were about 1350 on the row and about 350 on the bike.

12/20/2017

For Quality:
2 LLRC
6 Squat Snatch @ 135#
10 Muscle Ups
24 S HSPUs
rest 3min
For Quality:
2 LLRC
6 Squat Clean @ 195#
24 C2B
24 K HSPUs
rest 6min
x2 total sets 

I did not record times for each set, singles for each barbell movement

Set 1 - UB MU, sHSPU in sets of 4, 8/8/8 on the C2B and kHSPU

Set 2 - 6/4 on the MU, sHSPU in sets of 4, 13/11 on the C2B, UB kHSPU

12/19/2017

3 Sets
Run 800m 
25 TTB 
60 Double Unders 
25 GHDSUs 
1k Row 
rest 4-6min bw sets 
Set 1 - 12:49
Set 2 - 12:27
Set 3 - 13:27

The runs and rows were very consistent, with each split almost identical. The 800m run took about 3:50, and I was rowing at a 2:00/500m pace. Both were conservative but I did that specifically to ensure that I maintained consistent splits overall. I split the T2B into 9/9/7. The double unders were where the time inconsistencies came about. On set 1, I think I messed up like 4 times, set 2 was UB, then in set 3 the rope got knotted from the start and I messed up several times. During set 3 the GHDSU gave me a pretty bad headache, and I stopped after three because of that. Other than the dubs and GHDSU, I'm quite pleased with how this went, expecially with how consistent the running and rowing were. 

12/18/2018

A. Muscle Snatch x1 + Drop Snatch x1 + Snatch balance x 2, 5 sets, slightly build from last week 
125lbs for each set, the drop snatch is the limiting factor in this particular complex

B. Hang Pause Squat Snatch + Full Squat Snatch; 8 sets; rest as needed bw sets
165 - 165 - 165 - 165 - 165 - 165 - 165 - 165


10 Deadlifts for time @ 295# 
rest 30 seconds bw sets 
x2 sets
+ (rest exactly 2min bvw each "+" sign) 
10 Front Squats @ 185# for time 
rest 30 seconds bw sets 
x2 sets
+
5 Squat Snatch @ 135 for time 
rest 30 seconds 
x2 sets 
+
10 Thrusters @ 105# for time 
rest 30 seconds 
x2 sets 
+
25 Wall Balls for Time @ 30# 
rest 30 seconds 
x2 sets 
UB deadlifts, front squats, and thrusters
Singles on the snatches
Wall balls - 15/10 for set 1 and then 10/8/7 on set 2, breathing and shoulders blowing up continue to be the big issue with these

12/13/2017

3 Sets: 
4 Squat Snatch @ 135# 
100' Farmers Carry (80+/hand) 
20 C2B 
rest 90 seconds 
4 Squat Clean @ 185# 
100' Waiters Carry (53+/hand) 
7 Muscle Ups 
rest 60 seconds 
6 Double KB Snatch @ 35-53#/hand
100' Sand Bag Carry (or dball, heaviest you can) 
20 TTB 
rest to recovery bw sets 
Set 1 - UB C2B, 4/2/1 on the MU, 12/8 on the T2B
Set 2 - 8/6/6 for the C2B, 2/3/2 on the MU, 5s on the T2B
Set 3 - 5s on the C2B, 4/3 on the MU, 5s on the T2B

Not a good day for MU, I missed 4 or so attempts

S HSPUs; amrap.amrap.amrap x 5 sets; rest 30 sec; rest 3min
Set 1 - 15/3/4
Set 2 - 8/3/2
Set 3 - 7/2/1
Set 4 - 6/1/3
Set 5 - 6/2/failed last attempt at a sHSPU

Also not a good day for sHSPU. Did 17 extra, after several minutes of rest, to bring the total to 80 sHSPU on the day

12/12/2017

2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee, 15 TTB
2. 15c AB, 15 TTB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15 TTB, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 15 TTB, 200m, Run 
Rest 4-6 Minutes 
x4 sets 

Set 1 - 6:28
Set 2 - 6:36
Set 3 - 6:42
Set 4 - 6:48

All sets of TTB were UB. Power output on the bike was around the mid 400s, which was lower than I'd like, but my legs are pretty fried right now

12/11/2017

A. Muscle snatch x 3/ Snatch balance x 3, 5 sets, slightly build from last week

125lbs for each set

B. Slow Pull to Knee Squat snatch + Full Squat Snatch; 8 sets; (slowly pull to knee and then move at regular tempo rest of way); rest as needed bw sets 

155lbs for each set

Snatches felt great today

10 Deadlifts for time @ 275# 
rest 30 seconds bw sets 
x2 sets
+ (rest exactly 2min bvw each "+" sign) 
10 Front Squats @ 165# for time 
rest 30 seconds bw sets 
x2 sets
+
5 Squat Snatch @ 115 for time 
rest 30 seconds 
x2 sets 
+
10 Thrusters @ 95# for time 
rest 30 seconds 
x2 sets 
+

25 Wall Balls for Time @ 30#
rest 30 seconds
x2 sets 

Everything but the last round of wall balls was unbroken. On that last set my shoulders gave out almost immediately, and split it up as 10/8/7. My breathing on that last set was out of control, again, almost immediately. These wall balls are becoming increasingly frustrating, I feel like I've only got one good set in me before everything falls apart. 

12/9/2017

A. Push Jerk; 5x5; rest 2min 
185lbs for each set
In sets 3-5 I noticed some excessive lumbar extension when in the catch position of the jerk, but considering the work from yesterday, I'm not overly concerned about it.

10min AMRAP: 
5 HSPUs 
8 C2B 
24 Double Unders
8 Rounds
UB HSPU, 4/4 on the C2B, UB dubs
My rope got tangled on at the start of a few rounds and that held me up a bit, other than that I think this went well.

12/8/2017

A. Clean Pull + clean pull under + muscle clean; 6 sets, light load, body position and bar path focus

Used 95lbs, tried to focus on purposeful movement 

B. Pause at Knee Squat Clean (pause for 1 sec at knee); 1.1.1 x 4 sets; rest 15 sec; rest 2min 

185 - 205 - 215 - 215

C1. Double Unders; 60 for time x 3 sets; rest 30 seconds 

UB - 55/5 - UB

C2. Squat Clean and Jerk @ 225#; 7 for time x 3 sets; rest 3-4min (last week on this progression - push yourself to hit all cleanly) 

Set 1 - 4:46, missed one push jerk and on clean (on separate attempts)

Set 2 - 4:17

Set 3 - 5:08, missed the first push jerk

This absolutely murdered me. I felt like I was going to pass out on every clean and on every jerk. I tried to go with a push jerk for as many as I could. I made it through all of set one, 3/7 of set 2, and none on set three with a push jerk.

50 Deadlifts for Time @ 275 in sets of 5 UB reps (all must be quality reps - perfect form - do not rush this for sake of a good time) 

4:33

12/6/2017

AM
Order for today was switched due to concerns that I would not have enough space in the afternoon, or that I would get in someone's way

3 Sets: 
4 Squat Snatch @ 135# 
100' Farmers Carry (70lbs/hand) 
17 UB C2B 
rest 90 seconds 
4 Squat Clean @ 185# 
100' Waiters Carry (53lbs/hand) 
6 Muscle Ups 
rest 60 seconds 
6 Double KB Snatch @ 35lbs/hand
100' Sand Bag Carry (weight on the sandbag is somewhere around 120lbs) 
17 TTB 
rest to recovery bw sets 
Set 1  - 8:50ish
Set 2 - 10:15
Set 3 - 11:20ish
C2B and T2B were UB each set. The MU were UB on sets 1 and 2, with set 3 being 5 UB before failing the last one. That grip fatigue tho, that was real

PM
S HSPUs; amrap.amrap.amrap x 4 sets; rest 30 sec; rest 3min 
Set 1 - 15/6/3 
Set 2 - 8/2/2 
Set 3 - 7/4/2 
Set 4 - 6/3/2

Did 15 extra, for 75 total sHSPU, because that seemed like a good number

12/5/2017

A1. Crossover Carry; 50'/side x 4 sets; rest 30 seconds
A2. Landmine Rainbow; 8 reps/side x 4 sets; rest 30 seconds
A1 and A2 completed


2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee
2. 15c AB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 200m, Run 
Rest 4-6 Minutes 
x4 sets 
For the 2:00 AB I started at 225 watts and built by 25 watts (ish) every 30 seconds (225 - 250 - 275 - 300)
Set 1 - 5:40
Set 2 - 5:53
Set 3 - 5:48
Set 4 - 5:56

12/4/2017

I went over to Crossfit Westchase and did A and B followed by a metcon with Aaron Hannah and some of the other guys at his gym. I'll definitely go back there a few times before the open.

A. Squat Snatch; start at 115#, add 10# every min until failure - 2 reps per minute 
Made it from 115lbs to 185lbs, missing the second snatch at 185lbs. That second miss was because my shoulders relaxed when I was in the catch position, so I made three more attempts at a double at 185lbs. I missed the first two for largely the same reason as the previous misses, but on the third attempt I hit both snatches at 185lbs.

B. Back Squat; 4,4,4; rest 2min
315lbs, I took a little longer than 2min between sets, but no more than 2:30

5 RFT
15 T2B
15 Power Snatches @ 75lbs
15 kHSPU

18:12
9/6 on the T2B (9/3/3 on round 5), 5s on the power snatches and 5s on the kHSPU

12/1/2017

A1. Double Unders; 60 for time x 4 sets; rest 30 seconds 
51/9 - 41/19 - UB - UB

A2. Squat Clean and Jerk @ 215#; 5 for time x 4 sets; rest 3min 
:52 - 1:15 - 1:48 (4/5, missed last jerk) - 2:17
These clean and jerks murdered me this week. 215lbs felt like 255lbs, and the push jerks were ugly


7 Rounds for Time: 
15 Wall Balls @ 20# 
10 Deadlifts @ 225# 
9:02
UB wall balls
5/5 on the deadlifts, UB last round