Rest Day - Nataly's 2nd Birthday

Went to Dan Nicholas Park in Salisbury.

10/19/12

OLYMPIC
Snatch from Blocks 5 x 1 (60%) - 115

STRENGTH
OHS 4 x 5 (60%x2, 65%x2) - 135, 145

CONDITIONING - Lactate Tolerance
5 Rounds of:
6 Hang Power Snatch @ 115
5 Burpee Box Jumps @ 24"
4 Muscle-ups (sub bar muscle-ups or C2B pull-ups if you cannot complete 4 muscle-ups unbroken)
15m butcher push @ Bodyweight (sled weighs 70#)
Rest 3 minutes

R1: 0:49
R2: 0:52
R3: 0:49
R4: 0:55
R5: 0:40

R4+5 dropped to 95 snatch
R5 snatch, Burpees, c2b
R2+4 were low butcher grip

10/18/12

Thursday 121018

STRENGTH

(1a) Banded Deadlift 3 x 8 (30,40,50% by round) - 127, 170, 217

Rest 60 seconds

(1b) Sled Sprint 3 x [2 x 15m / 30 rest] (add 45#)

Rest 90 seconds

Notes:

For the banded deadlift - total weight (band + bar) should be approximately 30% band and 70% bar. 2 x Green bands add around 90# of resistance at lockout, scale accordingly.

For the sled pull, complete two sled sprints 60 seconds after completing each set of deadlift. Rest 30 seconds between each sled sprint.


CONDITIONING

2012 CrossFit Open Workout #5 (12.5)

7 min AMRAP (for total reps)

3 Thrusters @ 100

3 Chest to bar Pull-ups

6 Thrusters @ 100

6 Chest to bar Pull-ups

9 Thrusters @ 100

9 Chest to bar Pull-ups...

(continue adding 3 reps each round until time is up)

Total: 97 (7 thrusters into 18)

10/16/12

OLYMPIC

Clean From Blocks + Split Jerk - 5 x 1 + 2 (60%) - 155

Jerk Balance - 4 x 2 (work to moderate weight)
95, 115, 115, 135

CONDITIONING

Extended Endurance (complete these in any order with a 35 minute time cap)

1K Row

800m Run

45m Butcher Push (3 laps w/ Men weight -250lbs, women -150lbs)

45m Burpee Broad Jump (3 laps)

100 Double Unders

30 TGU (35/17)

30 G2O (85/55)

30 HSPU

40 K2E

40 Pull-ups

50 Wallball (20#)

Time: 35:00, had 10 TGU and 314m row left

10/15/12

Monday 121015

STRENGTH

Front Squat 4 x 5 (65% x 2 sets, 70% x 2 sets)
175,185



CONDITIONING

Part 1 - Lactate Production

4 Rounds (make your transitions AFAP)

7 C2B Pull-ups (fastest kip possible)

5 KB Swings (very heavy) - only had a 55# so did 10 reps each

R1: 0:29.1
R2: 0:27.9
R3: 0.27.5
R4: 0.26.8

Rest exactly 45 seconds

Part 2 - Muscular Endurance

5 Rounds (develop a strategy, stick to the strategy)

20 Hand-release Push-ups
30 Sit-ups
40 Air Squats

Time: 11:19


I have a visitor in my garage gym...