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.