8-29-2013 Mopt

1 mile AD 

43 db snatches 70#

1 mile AD

30 clean and jerk 135#

1 mile AD

16:48

Moses got 16:22 using a 100# db doing 30 reps so I scaled up reps to = same amount of total weight snatched. 

30x100=3,000

43x70=3,010

8-26-2013 Mopt

4x8 squat

285, 295, 305, 315

For time:

20 man makers 

10 bar muscle ups

15 over head squats 175#

30 kb swings 88#

8:58

Went 15&5, 10, 9&6, 11-12-7

8/20/2013 descending c&j ladder

25min EMOM

Clean and push jerk

5x135 5 reps

5x155 4 reps

5x185 3 reps

5x225 2 reps

10x245 1 rep every 30 seconds

8/6

Low intensity skill/fun 

100 muscle ups 

Took me 20 minutes and 40 seconds. 

Went about 60% the entire way. Never did less than 2 at a time. 

8/5

Skill work: 3 sets

-35 unbroken muscle ups(butterfly)

-20 double kb thrusters53's round 1&2, 70's on 3rd set

-10 skin the cats

Squat 5x335,4x350,3x360, 2x370, 1x370

In nanos

Worked up to a heavy ohs. I hurt my wrist doing cleans about 4 weeks ago and haven't been able to go over head. I got 245x4 pretty easily in nanos felt good about that. I miss doing snatches and clean and jerks but know I need to take time off in order to heal. 300# + by 2014 is one of my goals I wrote in 2011 when I got my oly shoes. Only 20# away. 

8/4

Lake wod:

Starting with 1Jump off slide, 10 h20 muscle ups

1-10 & 

8/2

Runs on the track. 

400m @85%

6x300m@80%

1:03, :52,:54,:55,:54,:57,:52

3x30 partner leg throws. 

8/1

Warm up

4 rope climbs

Back squat:

6-4-2-6-4-2

315-345-355-325-355-385x1

Skill work 

3sets 

9"Deficit hspu with kip: 10-15-20

T2b  25 reps for time: 29s,33s,27s

Muscle up 20# vest 10 reps on set1, strict muscle up work set2 wrists didn't feel good after so I didn't do any more muscle ups 

8min amrap

Ascending ladder 3-6-9-12...

-kb swings 70#

-burpees

I got 34 reps into the 21s

Monday June 3rd

Squats

10reps @45,135,185,235

6reps@255

22reps@265

3 x 10 strict hspu away from wall

15 muscle ups with 5 sec negative on each rep

3 sets of 25 tuck crunches and 20 hollow rocks

3 rounds for time of

8 pwr cleans 

15 t2b

40 double unders

I got 4:04

Then Every 2 minutes for 16 minutes

1 front squat + 30 Handstand hold 

Added 10 # every set got up to 315 without weightlifting shoes. Pretty happy with that. 

13.5

13.5
Amrap 4 min
-15 thrusters 100#
-15 c2b pull ups

Every 3 rounds completed scores you a bonus round.

I got 5 rounds and 3 thrusters into my 6th round. Felt fine with m score considering I only had 4 hours of sleep I did it solo. With the exception of people watching me. Next yet I'm going to hit all the open wods with a partner.

squat 5311

squat:
275x5
305x3
340x2
360x1
380x1
380x1

pwr snatch

snatch pulls

5 rounds:
-10 c2b
-15 kipping hspu

score : 6:33
10 c2b were all easy

first 2 rounds hspus unbroken easy
3rd round went 8/7
4th went 6/6/3
5th was 6/5/4

muscle snatch/snatch/c&j/outlaw wod

in 6 attempts build to a heavy muscle snatch- 185 was the final.

3 sets of snatch 240
 I had a moment today during my snatches, thinking about the first time snatching 225.That was a big milestone for me..2 wheels on each side of the bar. In my warm up today I went from 95-145-195-240 and didn't skip a beat.

3 sets of c&j 270
lockout on jerk was a little suspect on my 3rd set

3 sets of front squat doubles 320
felt easy

Wod:
12-9-6
-muscle ups
-front squats 250#

score was 9:33

all muscle ups unbroken. 7-5 on the first set of front squats... this was right after my heavy doubles so my legs were smoked. 2nd set was 6-3 last set was 5-1 i failed my 6th front squat at 8:30ish couldnt gather myself to do the next one for an entire minute..

that shit sucked.




I did all of this in about 90 minutes.

13.4

open wod 13.4
Friday:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Started this one with a suicide pace. It was all about cycling the clean and jerks, grip strength didn't become an issue until post WOD when I was trying to drink out of my water bottle. I knew I would go unbroken on toes to bar. Probably should have linked a few more clean and jerks together in the set of 12's. I felt comfortable going as hard as I was all the way up to the set of 18's... The 18's hurt, in hindsight I wish I had linked some of those reps together but I just didnt have the energy. I hopped on the bar and knocked out 12 t2b unbroken would have hit 18 if I had just a few seconds longer. Really wanted to get back to that bar but it didn't happen.


Saturday night:

Hit a good one in my garage with some of my buddies.

45-30-15
*EMOM hit 3 burpees
-Goblet squats 53#
-KB swings
-Abmat situps
-Double unders

Took me just under 16mins 30 seconds. Great grinder workout, I didnt game anything just kept moving until I heard the beep of the clock each minute.

21,20,19,......3,2,1
bench 65#
push jerk 65#(working on speed under the bar)

This was inspired from boredom around 11pm.

open season

Its open season and time to start ramping up for the regionals and games. The last 3 weeks I have been hitting 2-3 workouts per week and focusing on the open wods. The first 2 workouts went well for me.
The first was 190 reps and it felt easier than I thought it would. I went into that wod focused and without expectations. The following workout I was forced to do 2 times as I was worried my first score would keep me from making it to regionals.. Good thing I did because the redo bumped me into 3rd place in my region. Week 3 wod wasnt as bad as I thought it would be... With that said I only finished 2 reps better than I did on the same workout a year ago. I was super slow doing my wall balls and couldn't get my lungs to cooperate during my muscle ups.. I didn't have enough at the end to get to my goal of 35+ wallballs into the second round.. I would have had to finish my wall balls about 2 minutes and 45 seconds faster. Oh well, on to the next. I'm not redoing this 1 because even with this shitty score i'm still sitting pretty on the Nor Cal leader board. Good luck to all my amigos and amigas doing 13.4! I'm already starting to prepare mentally for the Regionals 

"head down, mouth shut, mentally tough, physically dominant"

Feb 27

800m run
20 squats @225
10 muscle ups
50 m handstand walk
10mu
20 squats
800 m run

Calf cramps

Before this we did 2 min max reps 225 then max 205, and thrn the same again with185

And before that 3 cleans and 5 box jumps 3 mins rest between each set. Ended up with 285

2/25 front squats and cleans

8 min 2 C&j emom @255#

Front squats
265x3
285x3
300x2
320x2
335x1
320x3
320x3
320x3

That's where the fun ended and the torture set in. I had to do my metcon alone. Wish I had someone to push with on this one.

5 rounds
5 man makers
10 c2b
15 kbs 70#

2/20/13

Five sets of:
Front Squat
* Set 1 - 3 reps @ 75%
* Set 2 - 3 reps @ 80%
* Set 3 - 2 reps @ 85%
* Set 4 - 2 reps @ 90%
* Set 5 - 1 rep @ 95%
Rest 3 minutes between sets,


Build to a heavy ish snatch. In 20 min
135, 185, 225, 245. All easy and no fails.

,"Take 10-15 minutes to build to a heavy Clean & Jerk - based on how you feel today, heavy doesn't have to be a 1-RM, but might if you feel good.",
275, failed 315 pissed about that.

Front squats:
"265, 285, 305, 320, 335",



Complete:

10-8-6-4-2 reps of:
Deadlift (315 lbs)
GHD Sit-up

3:18

Rest 5 minutes then. . .,Complete:

5-4-3-2-1 reps of:
Overhead Squat (165 lbs)
Bar Muscle Up

2:16

Rest 5minutes then. . .
,Three rounds for time of:
10 Kettlebell Swings (32kg)
10 Toes-to-bar

2:12

Rest 5 minutes then. . .,In three minutes complete:
30 Calories of Rowing
As many reps as possible of Double Unders in remaining time.

Crazy calf cramps. I hardly knocked out 70 reps. I was falling and failing reps left and right.

2/18/13

,,,"Eight sets of:
Clean Pull + Clean @ 70% of 1-RM Clean
Rest as needed

Keep the weight light today and focus on pulling babrell from the floor hitting the perfect positions along the way - sweep back, keep chest over the barbell, contact high off the hips, and keep the barbell close to you as you pull under.","Two sets for times:
Row 500 Meters
Three Rounds of:
10 Kettlebell Swings (32kg)
10 Burpees
Row 500 Meters

Rest 6 minutes

*Both sets should be all out max effort, no pacing"
,,,Felt fast ,"6:20, 6:49"

,,,Complete as many rounds and reps as possible in 8 minute of:
8 Thrusters (115 lbs)
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)
6 or 7 rounds. I think it was 6 may have been 7 I was moving pretty quick.

,(Easy play with gymnastics if you feel good after these sessions.)
I did about 15 kip swings and 4 muscle ups. My shoulder was bugging me so I stopped.

Wednesday snatch pr

Back Squat
*Set 1 - 155 lbs x 2 reps
*Set 2 - 185 lbs x 2 reps
*Set 3 - 235 lbs x 2 reps
*Set 4 - 275 lbs x 1 rep
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first four sets!

*Set 5 - 315 lbs x 1 rep
*Set 6 - 335 lbs x 1 rep
*Set 7 - 355 lbs x 1 rep
*Set 8 - 335 lbs x 2 reps
Rest 2-3 minutes between sets for the last four sets.
,"Take 15-20 minutes to build to a heavy snatch - heavy is based on how you feel today, not based on your perception of what you should be hitting.
",Three sets of:
Strict Pronated-Grip Chest-to-Bar Pull-Ups x Max Reps
Rest 90 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 90 seconds
All 8 sets felt great. ,I was on today! Felt like if I was fresh I could have hit 300. Snatches were done last today. I pr'd at 280#,"12/6, 10/6, 13/8"
Five sets of:
Row 500 Meters
185 lb Squat Clean & Jerk x 5 reps
Bar Muscle-Ups x 5 reps
Rest 5 minutes
,,
Total wod took about 28 minutes,,

Cleans/ 11.4

Friday - AM Session,,,,Eight sets of:
Clean + Clean & Jerk
Rest 2-3 minutes,

Five sets of:
Push Press x 3 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 3 reps
Rest 90 seconds,


"Row 2000 Meters @ 65-70%
(keep it nice and easy, just flush your legs a bit)"
,,,,"


clean+ clean&jerk 95, 135, 185, 205, 225, 275, 275, 295, then cleaned 315x 3 with 30 seconds in between each attempt. Couldn't link doubles with the 315 though


Push press
","195, 200, 205, 210, 215 pull ups were 70#",


Friday - PM Session,,,,CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120 lb Overhead Squat x 30 reps
Muscle-Ups x 10 reps

,Immediately following the 10 minutes . . .
For max reps:
2 minutes of Chest-to-Bar Pull-Ups
,"Rest exactly 3 minutes, and then
. . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots (20 lb)
20 Double-Unders

Portions B-D will take exactly 20 minutes. Leave the clock running, but post three separate scores for each section."
,,,,40 burpees into round 2,

40c2b

,4+7 I know horrible I killed my lats On The pull ups and my lats were pumped so I couldn't get my arms at my sides on the double unders.

Pwr snatch

No warm up grabbed a bar with 180 on it and pwr snatched it for 10 unbroken reps easy. Today is a rest day just messing around with a bar Dave loaded.

Feb6 20min amrap/ stadium run

20min amrap
*20 reps each
-135# thrusters
- pull ups
- burpees

I pr'd 4 rounds + 4 reps

Fucked up during the last minute. We started at 1:00 so we were supposed to finish at 21:00. I stopped at 20:00 and it took about 20 seconds for me to realize people are still moving fast. Pretty sure I could have got to the pull ups if I was thinking at 19:00 I still hve 2 mind left. Next time ill hit that 4+21 or more reps.


After we went to UOP and ran up and down their stadium steps for time. Took me about 16 mins. Gabe did it in 13.

Feb 5 clean/ emom

Tuesday - AM Session,,,,Eight sets of:
Clean x 2 reps @ 245-265 lbs
Rest 2-3 minutes,Three sets of:
305+ lb Clean Grip Deadlift x 3 reps @ 80X1 (Yes this is correct...8 second decent)
Rest as needed
,"Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0"
,,,,"

245,245, 250, 250, 255, 255, 260, 265",

305 all 3 sets,

53# 6s each round.