12/31/14

10-1 reps For Time

UB Clean & Jerk @ 135# (MUST be UB)

BF Burpee

Muscle-up

Time: 26:36

Mu: 4,3,3. 3,3,3. 4,4. 4,3. 3,3. 3,2. 2,2. 3. 2. 1. No misses.

This was harder than anticipated, breathing.

+

4x

20sec Hollow rocks

10sec Rest

20sec Arch Rocks

10sec Rest    

12/6/14

5-1 reps:

Clean & Jerk @ 185#

Muscle-up

Front Squat @ 205#

Time: 11:30

C&J all singles

MU ub

Front squat ub from floor

First round 3:48

Lunges were the issue. Breathing from MU to front squat, FS to C&J was tough.

8/13/14

CS Activation

+

20min Shoulder Prep/Activation for "A"

+

A. Squat Clean x1 + Push Press x1 + Thruster x1 - build to a max of the complex; rest as needed

205

Limiter was thruster, I hit squat clean and push press at 215, couldn't hit the overhead piece to the thruster.

That's a 30# thruster PR from march 2012, haha.

+

"Double Grace"

60 PERFECT Clean & Jerk @ 135 (this is for quality NOT time...however don't take huge rest breaks...keep moving)

Time: 8:58

5s thru 30, 3s thru 48, 12 singles.

Form wasn't perfect but didn't start feeling back til singles. Felt it due to straining to press out instead of good dip drive to heels. I was out on toes. 

7/2/14

Trained Animal

Skill: Overhead Squats 1-1-1
Weight in heels.
Pull the bar apart.
Active shoulders, tight core.

235, a 10# PR. I think I could've done 245 but I tweaked my neck cleaning 235. So neck couldn't handle holding 245 overhead. Weight was no issue. Position felt awesome!

Trained Animal
6 Rounds
200m Run
10 Toes to Bar
5 Clean and Jerks 135/95
25min time cap
Rx+ 155/105

Time: 10:43

Had to clean with no jerk cuz of neck. Dropped every rep to add time since no jerk. All t2b ub.

Recovery: Bullet Proof Shoulders

2/26/14

Woke up for AM z1 and didn't do it because I felt a little weak like I was getting sick. Took Monolaurin and feel good now.

4x

5 C&J @ 135#

300m Run @ 85%

Rest 90sec b/t sets

R1: 1:49

R2: 1:43

R3: 1:37

R4: 1:39

These felt good. Felt the groin just a tad on runs.

+

4x

10 C2B Pull-ups

90sec Row @ 85%

Rest 90sec b/t sets

R1: 1:53, 408m

R2: 1:55, 427m

R3: 1:53, 426m

R4: 1:53, 442m

I felt strong in these. C2b felt smooth and hitchless.

GO TIME!

1/31/14 am

1-2-3-4-5-4-3-2-1

Clean & Jerk @ 185#

Burpee Muscle-up

Time: 13:21

All singles on push jerk. No misses on anything.

1/28/14

20 C&J @ 195#

30 T2B

20 Burpees over the bar

10 Snatches @ 155#

20 Burpees over the bar

30 T2B

20 C&J @ 195#

Time: 32:06

1 missed rep the whole time, my 2nd snatch. 

All singles on C&J and were all push jerk, first 20 took me 7:15, 2nd 20 took me 11:06. First round t2b did 10s, second round I did 6s. All singles on snatch, all powersnatch.

1/10/14

A. Clean & Jerk - build to 1RM; rest as needed

Hit 255 easy. Caught 265 on 4th attempt, just missed lockout overhead

Would've been 10# PR

+

5 Rounds for time

5 Deadlift @ 225

5 Box Jumps @ 30"

5 HSPU

Time: 4:27

Goal was sub 3. Had 2 no rep hspu and came off the wall on 3 of 5 sets because I fell, not because I needed a rest.  DL and box jump UB.

10/11/13

4 Rounds @ 85%

400m Run

7 Snatches @ 135

15 Pull-ups

Rest 3min b/t rounds

This felt good. Started out slow on run and got faster. All singles, UB pull ups.

R1: 2:46

Avg hr 152, max 174/107, cals 37

R2: 2:42

Avg hr 159, max 179/122, cals 40

R3: 2:37

Avg hr 162, max 180/121, cals 42

R4: 2:35

Avg hr 162, max 179/126, cals  42

+

4 Rounds @ 85%

400m Run

7 Clean & Jerk @ 165#

15 Burpees

Rest 3min b/t rounds

This one hit the lungs more than the other. All c&j singles seamless transition. Burpees UB

R1: 3:28

Avg hr 163, max 173/128, cals 63

R2: 3:18

Avg hr 162, max 174/126, cals 63

R3: 3:22

Avg hr 162, max 175/130, cals 63

R4: 3:09

Avg hr 161, max 175/ 120, cals 62

9/14/13 vitality mock competition

Workout #1
Clean and jerk - build to a max in 10 min
Rest exactly 5 minutes

Tied PR of 255

Workout #2
5-4-3-2-1
Power clean and jerk 205#
Burpee muscle up (set ring height to 8 inches above standing reach)

Rest as needed (30-60 min minimum)

Time: 8:30, c&j felt heavy

For time:
40 hspu
20 squat clean 135#
Run 1 mile
20 hspu
10 squat clean 135#
Run 800m
10 hspu
5 squat clean 135#
Run 400m

Time: 29:23

Did 40 hspu in 4:32, 20 squat clean at 8:32, came in mile at 16:57.

Rest 1-2 hours

7-->1
Deadlift 315#
Box jump 30#
OHS 135#

Time: 9:12

Went UB on 7, 3/3 on 6, 1,1,3  on DL for 5, UB on rest

8/28/13 testing day 3

Wed Aug-28

2013 CrossFit Open 13.4

8min AMRAP

3 C&J @ 135/95

3 T2B

6 C&J

6 T2B

9 C&J

9 T2B

12

12

...

...

Total: 107, that is 17 clean and jerks into the 18 set.

I freakin crushed this!  That is a 9 rep improvement over my best in the Open.  After my score of 98 in the Open I was laid out on the floor dead.  When the clock hit zero today I felt great and could've kept going to 12 minutes.  I walked it off and feel great this time.  Im pumped.  It felt night and day different from the Open.

Avg HR: 166, max 174/min 118, cals 175 

Dropped every rep of C&J, T2B did UB through 6 then broke up as follows:

9- 5,4
12- 6,6
15- 6,5,4

I didn't take more than a 4 second rest anywhere in the WOD.

8/24/13

Sat Aug-24

Heavy Helen

3 Rounds

400m Run

21 KB swings @ 62

12 C2B Pull-ups

Rest 20min

Time: 9:55

I think I went out too fast. First round was 2:35 but my avg round was 3:18. 2nd round was 3:11, 3rd was 4:09. I really died in the 3rd round. First round UB, second round broke c2b 5,3,3,1, third round broke kbs 11,10 and c2b all 2s. Grip was smoked.

Avg HR was 162, max174/min 113, cals 189. Avg HR r1: 157, r2: 166, r3: 164

+

30min to find C&J 1RM

Rest 20min

95, 135, 165, 185, 215, 225, 235, 245, 255(PR), fail 260 x2

PR at 255

This felt ok. My jerk foot mechanics suck. With a little tech work I could hit 275. Need to ext hips better on clean.

+

"Grace"

30 Clean & Jerk @ 135

Time: 1:57 PR by 28 sec

Changed my strategy to 5 every 20 secs. Held that thru 20 reps then did fast singles for last 10. In the past I would do 15 UB then struggle thru the finish. This way was much better.

Avg HR: 156, 164 max/122 min. Cals: 19

8/8/13

Thursday 130808

A. Clean & Jerk - 20min Technique work + build to heavy

3x95, 3x135, 2x165, 2x185, 2x205, 2x225, 1x245 (tied PR)

B. Wtd Ring Dips - 5 x 5 @ 31x1; rest 90sec-2min

26# kb all UB

C. Wtd. Strict C2B Pull-ups - 5 x 3.2.1; rest 10sec b/t clusters, 90sec b/t rounds

35# kb UB

+

EMOM for 10min

Odd - Squat Clean - 3 tough reps (at least 70% 1RM squat clean)

165 UB for 3 sets then 185 UB for 2 sets. Took 14 sec for 165 and 16 for 185

Even - Muscle-up - 3-5 UB reps

Did 5 UB every set in 18 sec

+

EMOM for 10min

Odd - Push Jerk - 3 tough reps (at least 70% 1RM Push Jerk)

3 sets of 165, 1 set 175, 1 set 185, all UB. I don't have a push jerk max, just a split jerk. So I was kind of guessing. I would try all sets 185 if I did it over.

Even - C2B Pull-up 8-10 Reps

All sets of 10. Broke rhythm on 3rd. And 5th set.

This was a good day of shoulder work. Tied my clean and jerk max. Tried 5lbs heavier and didn't get the jerk.

3/6/13

Training Group
AM
A. TnG Clean Pull w/ bands - 3 x 3 (100% Clean 1RM + 60# of band resistance @ top)
225 on bar

B. Push Press - 3 x 5 (70%) 145


3 Rounds of:
30 Double-unders
8 Clean & Jerk @ 145
8 Burpee Box-Jumps @ 20”
Time: 7:33
Rest 2min
+
2 Rounds of:
40 Double-unders
6 Clean & Jerk @ 165
6 Burpee Box-Jumps @ 24”
Time: 4:55
Rest 2min
+
1 Round of:
50 Double-unders
4 Clean & Jerk @ 185
4 Burpee Box-Jumps @ 30”
Time: 2:02 (goal was sub 2 min, failed on last rep C & J, so did another, that cost me 10-15 sec)
Total time: 18:30
Working time: 14:30

2/26/13

A. Snatch DL + 2 Position Hang Snatch (power & above knee) - 5 x 1 (light, under 50% of 1RM)
65,75,75,75,95

B. Snatch - 2 x (1 x 70%, 1 x 75%, 1 x 80%)
135,145,155

C. Jerk Footwork + Split Press - 5 x 5 (light)
D. Clean & Jerk - 2 x (1 x 70%, 1 x 75%, 1 x 80%)
165,175,185

For Time:
10 Squat Cleans @ 185
15 C2B Pull-ups
15 Squat Cleans @ 155
20 C2B Pull-ups
20 Squat Cleans @ 135
25 C2B Pull-ups
Time: 14:16

2/23/13

All Groups
AM
A. Clean & Jerk - in 20min work to 1RM
235 squat clean and jerk

B. Snatch - in 20min work to 1RM
185, failed 195x5

+
For Time:
150 Wallball @ 20# (5:39)
90 Double-unders (finished at 7:43)
30 Muscle-ups (6:14)
Time: 13:57
+
4 Rounds of:
40 Seconds of Burpees; 20sec Rest
16,13,12,13

WORKLOAD = 1016.6

2/22/13

AM
A. Jerk Drills (Footwork, Split Press) - 3 x 5 (light)
B. Clean & Jerk - 3 x 1 (65% of 1RM) 165
C. Snatch Drills (Snatch DL + Hang Snatch) - 3 x 2 (light)
D. Snatch - 3 x 1 (65% of 1RM) 125
+
For time:
25 HR Push-ups
50 Double-unders
20 HR Push-ups
40 Double-unders
15 HR Push-ups
30 Double-unders
10 HR Push-ups
20 Double-unders
Time: 3:44

PM
On the minute for 16min:
Odd - Banded Back Squat – 8 x 3 (light, fast, explosive) 135
Even - Banded Dead-lift - 8 x 3 (light, fast, explosive) 155
+
4 Rounds of:
12 Box Jumps @ 24”
10 Toes-to-bar
8 Hang Poewr Snatch @ 95#
Time: 4:10

WORKLOAD = 1014.8

2/19/13 AM

AM
A. Jerk Drills (Footwork, Split Press, Jerk Balance) - 5 x 5 (light)
B. Snatch - 3 x 1 (70%) 135
C. Clean & Jerk - 3 x 1 (70%) 185
D1. HB Back Squat - 5 x 5 (work to heavy for the day); 60sec
225, 235, 245, 255, 265

D2. Weighted Pull-up - 5 x 3 (work to 3RM); rest 2:00min
53, 62, 70, 79, 88, 96

2/18/13 AM

AM
A. Jerk Drills (Footwork, Split Press, Jerk Balance) - 5 x 5 (light)
B. Clean & Jerk - 3 x 1 (80%) 210
C. Snatch - 3 x 1 (80%) 155
+
6 Rounds of:
5 Deadlift @ 65% - 275
8 Weighted Rings Dips (2 x 12# vest, 24 total #)
Rest 60sec between rounds
32, 33, 30, 28, 26, 25
+
3 x 3min Airdyne for Cal @ 85-90% effort; rest 2min btw each
R1: 1.14 mi, 65 cal
R2: 1.12, 62
R3: 1.11, 62

2/15/13

AM
A. Jerk Drills - 5 x 5 (light)
B. Clean & Jerk - 3 x 1 (80%) 210
C. Snatch - 3 x 1 (80%) 155
D. Banded Back Squat – 8 x 3 (light, fast, explosive); on the minute
135

For time:
25 Double-unders
30 HSPU
50 Double-unders
20 Deficit HSPU (25# plates)
75 Double-unders
10 Deficit HSPU (45# plates)
100 Double-unders
Time: 10:57
Hit 68 straight DUs last set

PM
7min AMRAP of:
3 KB Snatch @ 53# (each arm)
3 Burpees (open standard - touch 6" above reach)
6 KB Snatch @ 53# (each arm)
6 Burpees (open standard - touch 6" above reach)
9 KB Snatch @ 53# (each arm)
9 Burpees (open standard - touch 6" above reach)
12 ...
12 ...

R: 7 Burpees into 15