160407

Thursday 

W2

Friday- ME LB + Skill Oly + SL + Static Core

A. Overhead Squat @ 15X1, build to 5RM- regular shoes

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of OHS

135, 185, 215, 235, 242, 250

No misses. Last set, took more than one second between 4th and 5th rep. Stopped there. 

B1. Sweeping Snatch Grip Deadlift, 4 x 4 reps, rest 30 sec *https://www.youtube.com/watch?v=cUgkLD0Ogyg

185, 205, 215, 225

B2. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 4 x 1 complex, rest 2 min

185, 200, 210, miss at 220, 215x2. Progress for sure. Back is feeling good. 👍 no more muted hips. 

C. Double KB Overhead Walking Lunges, 4 x 16 steps, rest as needed b/w sets

Better shoulder position today. T spine on point. 

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Today was best I've done on these. Eccentric control 📈

Good day of training. 

Moving in to da house tomorrow. Back at it Saturday. 

160406

Wednesday- ME UB + Strict Gymnastics + Breathing/Core

A1. Strict CTB Pull-Up, build to 3RM

Got 82#. Would not count 83#, as my last two hip my throat and not collar bone/chest 

A2. Strict Deficit HSPU’s, 5RM deficit **if you get to 10”, add weight vest

Got 10" with 10# weight vest

B1. Towel Pull-Ups, 5 x 5, rest 30 sec **add weight if possible

35, 44, 53, 53

B2. Ring HSPU’s, 5 x 5, rest 2 min

Complete 

+

5 sets

50 Unbroken Double Unders

5 Strict Toes to Bar

Complete in 7:44. Breathing was best it's ever been with DU.  Tripped on last set at 10. Good day overall. 

Added an emom at end.

10 min

1: 20 GH sit-ups

2: 1 L sit rope climb, ascent and descent, 15'

 

160405

Tuesday- Long Aerobic

45 min @ easy effort

Run 2 miles buy-in

(15:38)

+

5 TGU/arm, 35#

Row 500m

20 Box Jumps, 20” step down

100’ Bear Crawl

4+424m row

Did some GHDs afterwards. 

15/min for 5 min

And some freestanding hspu:

Got 6 unbroken without using a tripod. 

Best I've done. 

Interesting couple days. Brought my mother in law to ER today. Still managed to get my training in. It's funny. Have had more fun in da gym this last week, even with all the things beyond my control. 👍

160404

Monday- DE LB + DE Oly + Static Core

A. Back Squat @ 50%, 8 x 5/min

Complete at 232.5. Feels awesome to squat again. 

B. Banded Deadlifts, 10 x 3 TnG @ 60% + bands

300 + black band. These were a blast. (Not easy) but man I love some deadlifting and squatting. Haha

C. Power Snatch, 3 TnG/min for 10 min @ 60%

153. Across

D. Power Clean, 3 TnG/min for 10 min @ 60%

180 across

Lifts felt smooth. 

E. Farmer’s Carry, 5 x 45 sec HEAVY, rest 90 sec

Went too heavy. Ha. Got to failure quick. Started off with 45+25+5 on each side. Had to go down to 45+15, and was still getting less than 45 secs. 

Helluva day. Had to prep for endoscopy  yesterday, drink last does at 10pm, so I got about 3 hrs sleep.  Had it this morning at 4:30. (Upper/lower) under anesthesia. Basically found nothin. Said I have a hiatal hernia, which is nothin, and gastritis. Lol. Still went to work today later, worked a short day. was stoked with how everything felt today considering. 

160402

Saturday- DE UB + Skill UB P.M. Aerobic

A. Single Arm Half Kneeling DB Press, 7 x 5/arm, rest 30 sec b/w arms **keep speed high verses heavy/grinding reps

Did couple working sets at 50, 55

Then did 7 sets at 60. 

B. Banded Strict Pull-Ups, 10 x 3/min **trying to get CTB every time. https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. 3 was the number for sure. Ha. 

C. Strict Muscle Up, 1/30 sec for 5 min

No fails until 8. Completed last 2

in next min. 

Dat false grip doe. Haha

D1. L-Sit Pull Ups on Rings, 4 x 5 reps, rest 30 sec

D2. HS Walk, 4 x 50’ Unbroken, rest 90 sec

Complete. HS walks got smoother each time. 

P.M.

5 sets @ Z2

Row 2 min

Bike 2 min

Ski 2 min

Row: 579, 1:43.6

568, 1:45.6

564, 1:46.3

556, 1:47.9

549, 1:49.2

Bike: 33, 32, 32, 31, 31

Ski: 521m 1:55.1 was last one. Others got erased for some reason. 

160401

W1

Friday- ME LB + Skill Oly + SL + Static Core

A. Overhead Squat @ 15X1, build to 3RM- regular shoes

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of OHS

135,185, 215, 245, 265, 277(x2), 277(complete)

Did a2 after each one excluding 

miss. 

B1. Sweeping Snatch Grip Deadlift, 3 x 5 reps, rest 30 sec *https://www.youtube.com/watch?v=cUgkLD0Ogyg

B2. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 3 x 1 complex, rest 2 min

B1: 185, 205, 205

B2: 175, 190 (miss), 185, 200

C. Double KB Overhead Walking Lunges, 3 x 20 steps, rest as needed b/w sets

Did it with 70s. 

Got 18, 18, and 19 steps. 😡 ha  Bout 3 min rest b/w

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Complete. 

Did 2x20 (10 each side of GHD sit ups with 20# med ball, cross sit ups for obliques) realize how much stronger my core needs to get. 

160331

Thursday 

From CrossFit mainsite 160321

For time:

20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

8:45, body weight 198lbs

20 min alt EMOM

Even: 15 cal row

Odd: 12 cal bike 

First round did 20/15. Realized that wasn't a realistic aerobic pace for me, so did this to keep it around 45 secs. 

160330

10 min aerobic warmup

Movement prep

Regional 15.6

5 rounds for time:

25 cal row

16 Chest to bar pull-ups 

9 strict hspu, 4.5" deficit 

(Time cap: 16:00)

16:26 (cap+2)

+

2000m row @1:50/500m avg

7:20.1 (1:50.0 avg)

Splits: 1:49.8, 1:49.8, 1:50.2, 1:50.4

10-15 min HS hold and walk practice. 

160329

Moved through these movements for 30 min at aerobic pace:

100 ft prowler push, 180 on top

30 sec accumulate on L-sit (parallettes)

5 man makers, 45#

100 ft farmer carry (45+25 each)

75 DU

20 GH sit ups 

160326

Saturday

A1. Good Morning @ 3030, 4 x 6-8 reps, rest as needed **moderate

115 across

A2. Wtd Strict Pull Up @ 3030, 4 x 6-8, rest as needed

Did sets at 70, 53, 44 to start. Realized

I couldn't maintain. (Haven't done these in awhile.) 35, 35, 35, 

B. GH Sit Up, 75 reps for time:

2:58

30 min easy effort

Row

Ski Erg

Bike

**mixed off feel

Complete. Cycled through. 

1000m row, 500m ski erg, 50 cals

2 full rounds, + 43 cal bike. Felt good. 

160328

Monday

A. Back squat

4x5 @70% 

345 across. 

B.

9:36

4:27

5:18

+

10 min Bike easy

Complete. 

Realized how much I do need to deload today. Reset, reload, and refresh. 

160325

Friday

16.5

10:03

+

10 min Bike cool down

Complete

160320

Sunday

Run 30 min Fartlek style

5.1km, stadiums, sprints, even did some hurdles.

Afternoon 

16.4

249 reps

160323

Wednesday- Mixed Tester MAP + Aerobic Finish

A1. Overhead Squat, 4 x 3 @ 85% effort

A2. Muscle Ups, 4 x 5 unbroken, rest 2-3 min

Complete. 275, 275, 285, 295

+

5 sets

Row 500m

20 Alt DB Snatch, 55#
12 Toes to Bar
15 HR Push Ups

rest 60 sec b/w sets

3:30, 3:34, 3:36, 3:42, 3:48

+

Row 2000m @ 1:50/500m

This was tougher than expected. 

7:18.7, 1:49.6/500m

Splits:

1:49.2, 1:50.2, 1:49.5, 1:49.8

160322

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

3 x 20 sec MAX EFFORT Assault Bike, rest 2 min

22, 19, 18 cal
+
1 x 40 sec MAX EFFORT Bike

29 cal 😳 

rest 4 min

3-6-9-12-15-18-21 reps for time:
Thrusters, 75#
Box Jump Overs, 24”

8:50

+

after full recovery

3 sets

100’ Heavy Farmer’s Carry

45 sec Hollow Rock

45+25+5 on each side. 

160321

Monday- CP work + CP Tester + Row Intervals

A. Jerk Grip Overhead Squats, 5 x 3, rest as needed **3 sec pause in bottom

185, 205, 215, 225, 235, 245x2

B. Thumbs Up Reverse Fly’s, 3 x 12, rest as needed

15's. Nice and controlled. I do these in plank on GHD machine. Forces me to keep core tight and not compensate. 

+

Air Bike- 40 sec @ threshold, 20 sec rest x 15

395 avg watts (with rest included in avg)

64 avg rpm (same as above)

206 cal

Threshold was 461-517 watts

Best I've been on bike in long time. Got better as I went.

Last 5 min, was able to sustain 500+ for entirety of 40 secs. Good day of work.

160319

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

3 x 20 sec Bike @ 100%, rest 2:40

23, 21, 19 cals

+

5 x 200m Row @ 2k pace -4 , rest 30 sec

39.9, 39.1, 39.8, 40.1, 39.9

+

5 sets @ consistent steady effort

Assault Bike 30 Cals

20 Thrusters, 65#

15 Box Jumps, 24”

10 GH Sit Ups

rest 2 min

3:35, 3:38, 3:45, 3:47, 3:46

P.M. Run

Run 30 min Fartlek style

160318

Friday- Open WOD +

16.4

215

Smaller sets on HSPU is 🔑

+

A1. Bird Dog- 3 x 10/side w/ pause at top

A2. Dead Bug- 3 x 10/side w/ pause

Complete 

+

5 sets

40 sec Air Bike

Rest 20 sec

30 sec Double Unders

Rest 30 sec

Complete

Around 15 cals per round 

51-52 dubs each round. 

160316

Wednesday- Mixed Tester MAP + Aerobic Finish

A1. Thrusters, 4 x 4 @ 85% effort

A2. Muscle Ups, 4 x 5 unbroken, rest 2-3 min

225 across. 

+

5 sets

Row 500m

20 Overhead Squats, 65#

10 Burpee Box Jumps, 20”

rest 60 sec b/w sets

3:08, 3:16, 3:19, 3:18, 3:15

+

Row 2000m @ 1:50/500m

1:49.8/ 500m

Splits:

1:49.7, 1:50.3, 1:49.7, 1:49.6

160315

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

3 x 20 sec MAX EFFORT Assault Bike, rest 2 min

23, 21, 20 cal

rest 3 min

15 min AMRAP @ 85%

12 Deadlifts, 225#

9 HSPU’s, Open Standards

6 Box Jumps, 30”

7 full rounds + 1 deadlift 

+

after full recovery

3 sets

100’ Heavy Farmer’s Carry

45 sec Hollow Rock

Complete. 45+25 each side. 

160314

Monday- CP work + CP Tester + Row Intervals

16.3

112 

Went out too fast again. 30 secs first round. 😳 good effort, didn't execute though. 

+

A. Hang Clean + 3 Split Jerks, tough complex in 12 min

290

B. 30 Shoulder to OH @ 70% 1RM, **every break do 25 Double Unders

10:13 @235

+

100 HSPU’s for time

**every break do 10 Toes to Bar

11:23

+

Air Bike- 40 sec @ threshold, 20 sec rest x 10

132 cals

393 avg watts (with rest)

Threshold was 450-498 watts for each 40 secs

160313

30 min Fartlek style

(From Saturday)

5.52km

Refeed. 

Mobility 

160312

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

3 x 20 sec Bike @ 100%, rest 2:40

20-21 cal, 20 cal, 21 cal

+

5 x 200m Row @ 2k pace -2 , rest 30 sec

38.9, 38.8, 39.3, 39.2, 39.3

+

5 sets @ consistent steady effort

Row 30 Cals

15 Wallball, 30#

12 Toes to Bar

9 Box Jumps, 30”, step down

rest 2 min

2:41, 2:46, 2:46, 2:59, 3:00

P.M. Run

Run 30 min Fartlek style

160311

Friday- Open WOD +

16.3

8+10, little too fast out of gate.

Will redo Monday 

+

A. Narrow Grip OHS, 3 x 3, moderate weight, rest as needed

Did 185 for 2 sets, realized I had more in tank, so did 3 x3 at 205

B. HSPU’s @ 3” deficit- 2-3/min for 8 min, focus on speed and efficiency

Complete. 

+

5 sets

40 sec Air Bike

Rest 20 sec

30 sec Double Unders

Rest 30 sec

Air bike was 500 watts +

Dubs were 50-51 each time.

Big improvement. 

160309

Wednesday- Mixed Tester MAP + Aerobic Finish

A1. Thrusters, 4 x 4 @ 85% effort

A2. Muscle Ups, 4 x 6 unbroken, rest 2-3 min

225 across. 

+

3 sets

Row 1000m @ 1:53-1:55/500m

10 Muscle Snatch, 75#

10 Box Jumps, 30” step down

rest 60 sec b/w sets

4:40, 4:44, 4:41

Row was exactly 3:41.4 each time. Ha

+

Row 2000m @ 1:51/500m

7:22.3

Splits:

1:50.2, 1:50.6, 1:50.7, 1:50.8

160308

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

3 x 22 sec MAX EFFORT Assault Bike, 

rest 2 min

24 cals, 21 cal, 17-18 cal

rest 3 min

15 min AMRAP

20 Wallball, 20#

20 Ring Dips

20 GH Sit Ups

5+27

+

(From yesterday)

4 sets

20 sec Box Jumps, 24”

Rest 10 sec

20 sec HSPU’s, open standards

Rest 10 sec

Box jumps: 12, 9, 10, 11

Hspu: 15, 14, 13, 11

+

after full recovery

2 sets

Double KB Single Leg RDL @ no tempo, 10/leg

V-Ups, 30 reps

Complete. 70s. 

160307

Monday- CP work + CP Tester + Row Intervals

16.2

261

Waited 1.5 hrs. Hit it again, knew I had no choice. 

258

+

A. Power Snatch, build to a TECHNICAL 1RM

B1. Power Snatch, 5 x 5 TnG, rest 30 sec

B2. Muscle Ups, 5 x 5 unbroken, rest 2 min

+

4 sets

20 sec Box Jumps, 24”

Rest 10 sec

20 sec HSPU’s, open standards

Rest 10 sec

+

Air Bike- 10 min- build from Z1→ Z2 off feel