Friday, April 19th

"Amanda"

9-7-5 for time:

Ring Muscle-ups

Squat Snatch @ 135lb

Results:

Did not attempt due to the pain in my traps and rhomboid in the center of my back.  Feel a burning sensation and lots of pain in this area and it gets worse doing snatch and OHS.

Wednesday, April 17th

5 rounds for time:

Row 1000m

15 Chin-ups

15 Thrusters @ 75lbs

15 Burpees

Results:

40:30

One of the toughest workouts to date.  Wasn't feeling great going in and during the workout.  Got winded quick and didn't recover well during.

Tuesday, April 16th

AMRAP Squat Clean @ 225lb in 10 minutes - goal is 15 reps

Results:
15 Reps; Although I failed 2 reps in the middle I am excited about the results.  Both failed reps were not being able to come up out of the squat.  I did 1 rep every 30 sec for the first 3 min then failed 2 reps, took a 45 sec break then was able to continue 1 rep every 30-40 sec.  Overall felt good and comfortable!

Monday, April 15th

Overhead Squat, 1 RM

+

15,12,9 for time:

Power Clean @ 115lb

Burpees

*2:54 is your fastest time

 

Results:

OHS: 165#; My traps/rhomboids have been extremely sore for about two months now.  It hurt pretty bad to keep the weight over head today.

 

Power Clean/Burpee- 2:47(PR); Extremely happy with this result!

Friday, April 12th

A. Thruster, 1 RM

B. AMRAP in 10 minutes:

10 Squat Snatch @ 95lbs

10 C2B Chin-ups

*Goal is 5 rds

 

Results:

A. 220# (PR); Failed at 225#, squat was easy but failed on the overhead.

B. 3 Rounds; Squat Snatch were all singles, that is what took a lot of time.  C2B was done in 2 sets of 5.

Wednesday, April 11th

For time:

2k Row

500 DU's

3 miles AD

 

Results:

28:04

2K Row was 7:29 ( about 1:52 pace)

DU's took a bit over 10 min (was doing sets of 33)

AD was tough

Tuesday, April 10th

"Nate"

AMRAP in 20 mins:

2 MU's

4 HSPU

8 KBS - 32kg

*Goal is 15+ rds

 

Results:

13 Rounds + 1 KB Swing (PR by over 3 rounds)

 

Got a PR, but wasn't feeling great during workout.  I think I ate too close to the workout and felt a little pukie throughout.  Muscle ups were all singles and easy.  HSPU were unbroken after the first 4 rounds, was coming off the wall in the first couple of rounds.  KB swings unbroken and easy.

Monday, April 9th

A. Power Snatch, 1 RM

B. Power Clean, 1 RM

C. Press, 1 RM

Results:

A. 155; Light weight technique actually felt good

B. 235; failed at 245 which is my PR weight

C.175 (tied PR); failed at 180

235# Clean: https://vimeo.com/63710760

Friday, April 5th

30 minute Run @ 50%

Complete

Thursday, April 4th

Open 13.5

Result:
76 Reps

C2B was the limiter.  Unbroken through 2nd set of thrusters, then C2B went 7/10/13/15.  Next round of thrusters went 5/8/10/12/15.

Felt like I gave it my all but C2B definitely took more out of me then regular pull-ups.

Tuesday, April 2nd

MAP (30/30)

3 sets @ high effort:

30 sec OHS @ 95lbs

30 sec rest

30 sec Airdyne

30 sec rest

30 sec Toes to Bar

30 sec rest

30 sec Double Unders

30 sec rest

 

Results:

OHS/AD/T2B/DU

1: 9/Complete/18/57

2: 8/Complete/18/54

3: 8/Complete/16/50

Monday, April 1st

Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's 

A. 3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position - build to a tough set, do not let go of the bar b/t reps

B. Clean and Jerk, build to a tough single

C. Clean and Jerk, 1 rep per min @ 85% highest from B

D. C2B Chin-ups, 10 reps per min for 7 minutes

 

Results:

A. Hip is still a factor, so worked for awhile at 95# and worked on technique.

B. 235#; Clean and fairly easy; Started feeling hip on the jerk at this weight so called it here.

C. 200#; Easy

D. Complete; First 3 rounds unbroken, last 2 rounds tough.

Thursday, March 28th

Open 13.4

Results:
75 Reps

Felt good on this one, but mismanaged the time.  Looking back at it I realize that I could have gone harder early.  I still have the fear of red-lining early.

Set of 3: unbroken
Set of 6: Broke cleans up into 3's with 10s break, even though I probably could have done all 6 and T2B were unbroken.
Set of 9: Cleans were 3x3 with 10s break, probably could have done 2 sets or fast singles throughout.  T2B were unbroken.
Set of 12; Cleans were 4 sets of 3 with 10s (1 set ended up being 12s) breaks.  Original plan was sets of 4 but forgot.  Wondering if fast singles would have been more efficient.  T2B were 8 then 4 with 10-12s break.
Set of 15 cleans: Singles, took me the 1:32 remaining.

About 10 min after the workout, I was ready to workout again which tells me I probably should have went harder early.

Tuesday, March 26th

MAP (30/30)

3 sets @ high effort:

30 sec Thrusters @ 95lbs

60 sec rest

30 sec Airdyne

60 sec rest

30 sec DL @ 155lb

60 sec rest

30 sec Running

60 sec rest

 

Results:

Thrusters/AD/DL/Run

Set 1: 14/Complete/23/Complete
Set 2: 14/Complete/23/Complete 

Set 3: 14/Complete/24/Complete 

 

Felt good throughout 

Monday, March 25th

Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's 

A. Squat Snatch, build to a 1RM - again

B. Squat Snatch, 1 rep @ 90% highest from A x 6 sets, 2 min

C. Squat Clean and Split Jerk, build to 90% of highest from last Monday

D1. Back Squat @ 20X1, 2 reps @ 87.5% RM x 5 sets, 1:30 min

D2. CGBP @ 20X1, AMRAP @ 225lb x 5 sets, 1:30 min

D. C2B Chin-ups, 10 reps per min for 5 minutes

Results:

A. 135;  Ugggggghhhh!!!!  Failed at 145#, not very good today!

B. 120; Failed 2 reps; Technique felt awful today.

C. 225#; Squat clean felt good, split jerk not so good

D1. 2/1/Called it after I failed on rep 2 of 2nd set @ 280#; Felt a bit fried today

D2. 7/7/called it after 2 sets, felt really fried

E. Complete; sets 1 and 2 unbroken, set 3 was 7/3, set 4 was 6/4, set 5 was 5/3/2

Legs and shoulders felt fried today!

Saturday, March 23rd

OHS intense + Upper CP + short tester

A. Snatch Balance, build to a max - must receive bar low in squat

B1. OHS @ 33X1, 3 reps x 8 sets, 1 min - try to do all sets @ 135lb, reduce load if needed

B2. C2B Chin-ups, 5 reps x 8 sets, 1 min

C. For time:

21 Toes to Bar

Run 400m

15 Toes to Bar

Run 400m

9 Toes to Bar

 

Results:

A. 155#; Stopped here because I caught higher than other weights.

B1. 2/3/3/3/3/2/3/2

B2. Complete, easy

C. 7:09 

 

*Felt good on Toes 2 Bar

Thursday, March 21st

Open 13.3

Results:
240 Reps

Awful!!!!!!  My short goal was 1 muscle up, my big goal was 10 muscle ups.  I knew I could get there, but was surprised how poorly I did on wall balls.  I started with 35 and then I couldn't get more than 10 and after a bit it was 4 and 5's.  I felt I could have got about 5 to 7 more wall balls in the first set, but my shoulders got smoked fast after that.  My wall ball time was 9:49, which is sooooooo bad considering my pr is 7:59.  I still can't figure out why my shoulders get so smoked so fast.  I think I was also throwing the ball to high about a foot over target most of times.

I am honestly so frustrated  with this and was in the worst mood all day!  The good news would be that last year I got 30 DU's and I beat that this year.  But to not get a muscle-up attempt is frustrating beyond words!

Tuesday, March 19th

MAP (30/30)

5 sets @ high effort:

30 sec Thrusters @ 65lbs

30 sec rest

30 sec Double Unders

30 sec rest

30 sec Wall Balls - 20#

30 sec rest

30 sec Double Unders

30 sec rest

 

Results:

* Felt a bit gassed after 3 rounds

Rd-Thrusters/DU/WB/DU

1-16/40/15/30

2-16/45/15/42

3-16/32/15/40

4-16/38/15/36

5-16/42/15/41

Monday, March 18th

Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's 

A. Squat Snatch, build to a 1RM

B. Squat Clean and Split Jerk, build to a 1RM

C1. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 1:30 min

C2. Medium Grip BP @ 20X1, AMRAP @ 225lb x 5 sets, 1:30 min

D. 3 unbroken Ring Muscle-ups x 5 sets for time

 

Results:

A. 145; Actually felt a lot cleaner today, but still needs a lot of work.  Failed first attempt at 145, got the second attempt and failed at 150. 

B. 245 (Squat Clean); Stopped split jerking after a couple of sets because of my left hip, hurts when I extend it.  Continued with just squat cleans and felt pretty good.  Got under 255 fairly easy but lost it forward on the way up.

C1. Complete; felt a bit heavy today

C2. 8/8/7/7/6; felt good here and explosive.

D. 4:57;  It was hard for me to judge when to start the next set to try and get all 3 unbroken.

 

145#(f) Squat Snatch 

Saturday, March 16th

OHS intense + Upper CP + short tester

A. OHS @ 55X1, 3-3-2-2-1-1, 3 min

B. Weighted Chin-up @ 30X0, 3-3-2-2-1-1, 2 min

C. 3 rounds for time:

15 C2B Chin-ups

12 Lateral Barbell Bupees

9 Front Squats @ 115lbs

 

Results:

A. 95/115/125/135/145/155

B. 44/53/60/69/70.5/79

C. Completed 1 round in 1:58 and stopped due to my calves being extremely sore and hip still bothering me on squats.

Friday, March 15th

Open 13.2

Results:
265 Reps (8 rounds + 10 box jumps)

http://vimeo.com/61959144
 
*My lower end goal was 8 rounds and my high end goal was 9 rounds, I felt great throughout and was trying to push even harder last minute but lower back was a bit fried.  I take from it that my pace was good.

I am very happy with the way I felt and would wonder how I would have felt if Michael Fitzgerald wasn't programming my training.  I was honestly done and after 10 min rest I was ready for part 2!!!!  I have only been programmed by Michael for 6 months and I feel great through workouts, I often wonder how I would feel with another year of his programming.  I know I am not here to win or qualify for regionals but I am more fit at the age of 36 than I was playing college basketball.  To me that is why I work so hard, to be better  than I was the day before!!  Thank you Michael for your hard work!

Thursday, March 14th

A1. Press, 1 rep x 10 sets, 10 sec

A2. Bar Muscle-ups, 3 reps x 10 sets, 2 min

B. 15 x 30 sec Row @ 90%/30 sec Row @ 50%

 

Results:

A1. 135/140/145/150/155/160/165/165/170/170

A2. Complete; Feeling very good here!

B. 3700m complete; Felt good

Tuesday, March 12th

MAP (30/30)

5 sets @ high effort:

30 sec OHS @ 65lbs

30 sec rest

30 sec Airdyne

30 sec rest

30 sec Wall Balls - 20#

30 sec rest

30 sec Double Unders

30 sec rest

 

Results:

Set

1) 12 OHS/AD Complete/15 WB/46 DU

2) 13 OHS/AD Complete/15 WB/42 DU

3) 14 OHS/AD Complete/15 WB/40 DU

4) 12 OHS/AD Complete/15 WB/38 DU

5) 13 OHS/AD Complete/15 WB/ 50 DU

* Felt very good throughout, toughest part was OHS for me.

Monday, March 11th

Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's

A. Muscle Snatch, build to a 1RM

B. Power Clean and Split Jerk, build to a heavy single

C. Power Clean and SPlit Jerk, 1 rep x 3 sets, 2 min - use 90% of highest from B

D1. Back Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 1:30 min

D2. Medium Grip BP @ 20X1, 1-1-1-1-1, 1:30 min - moderate, increase per set

D. Ring Muscle-ups, AMRAP to failure x 3 sets, 7 min b/t sets

 

Results:

*Read part D incorrectly, completed it as D1, D2, D3 with 1:30 rest between.  Didn't realize until now that muscle-ups should be E.

 

**Also, have some vids that I will post in a bit of A, B, and D1.

 

A. 125#; Shoulders still a bit fried today.

B. 225#; Got 245# fairly easy a couple of weeks ago, technique wasn't there today.

C. 205#; all very easy.

D1. 245#; 1st set was a bit tough, other 4 felt fine.

D2. 225/255/275/285/300(f); Felt fairly light through 4 sets so went for 300 on set 5 and was very close but didn't get it.  285 was very solid though!

D3. 4/5/5/6/4; Felt pretty solid and technique is sooooo much better!  A bit disappointed I didn't get at least 5 per set.

Saturday, March 9th

OHS intense + Upper CP + short tester

A. OHS @ 55X1, 3-2-1-3-2-1, 3 min - same load for 2nd 3-2-1, 90% effort

B. 3 Bar Muscle-ups per min for 10 minutes

C. For time:

C2B Chin-ups - 21,15,9

Thrusters @ 65lbs - 21,21,21

Airdyne 0.5 mile, 0.5 mile, 0.5 mile

 

Results:

I know, I am going to hear it but I didn't do this workout, I decided to do 13.1 again and although I was quicker through first set of snatches (4:47), I did worse (125) this time due to shoulder fatigue.  I feel good in the fact that I think my conditioning is pretty good.  Burpees and light snatches felt easy and solid, from here on out I will do each open wod on the date and move on and just have fun with it.  Hopefully heavy (for me) snatches are out of the way and everything else I feel prepared for beyond belief!!!! Onward!

Thursday, March 7th

Crossfit Open 13.1

Results:
127 Reps (5:07)

So incredibly frustrated.  My lack of ability to perform the snatch is frustrating beyond belief!!  I was done with the 30 burpees at 8:00 and felt great, I thought I was pacing myself great.  It took me about 45 sec to complete the weight transition and started my first 135 rep at 8:45 into the workout and did 2 reps TnG.  So, I had about 8 min to do 28 reps and I only get 25 in that time and 2 failed attempts.

I am frustrated because for 6 months I have been busting my butt and I see people who are nowhere near as fit as me beating me because they have better snatch tech.  I know the rule is don't compare yourself to someone else but it still hurts pretty deep!  The positive I take away is last year I did the snatch ladder for fun and I got like 12 reps at 135.   It's time to move on, because there is nothing I can do now and I will learn from it and be better because of it on to 13.2!!

Tuesday, March 5th

MAP (30/30)

7 sets @ high effort:

30 sec Power Clean @ 95lbs

30 sec rest

30 sec Airdyne

30 sec rest

+

7 min rest

+

3 sets @ high effort:

60 sec Thruster @ 45lbs

60 sec rest

60 sec Rowing

60 sec rest

 

Results:

*Neck feeling much better today!

PC/AD:

Sets

1, 2, 3, and 4: 16/Complete

5, 6, 7: 15/Complete

 

Thruster/Row

1: 34/301m

2: 32/297m

3: 27/294m

 

Felt pretty good and fresh today!

 

Monday, March 4th

Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's

A. Power Snatch, build to a touch n go 3RM

B. Squat Clean. Split Jerk, 1.2 x 4 sets, 4 min - 2 jerk after clean

C1. Back Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 1:30 min

C2. CGBP @ 20X1, 5-4-3-2-1, 1:30 min - moderate, increase per set

D. Ring Muscle-ups, AMRAP to failure x 3 sets, 7 min b/t sets

 

Results:

* Went a bit lighter today because I woke up with an extremely stiff and sore neck for some reason.

 

A. 135#; Stopped here but had a little bit more.

B. 185/195/205/225; Tough with a sore neck.  

C1. Complete all at 245#; Was frustrated with my squat form.  I kept feeling like I was favoring my right side on the decent and not going straight down.

C2. 205/225/235/245/255; Felt good

D. Did not complete because I attempted one and my neck hurt fairly bad so called it.

Saturday, March 2nd

OHS tech + "CrossFit Testers"

OHS @ 55X1, 3 reps @ 115lbs x 5 sets, 1:30 min

+

21,18,15,12,9,6,3 for time:

Thrusters @ 65lbs

Chin-ups

--8:14 last time

 

Results:

OHS: Complete and easy

 

Thruster/CU: 8:02; Excited that I beat my last time but definitely felt a bit smoked today from yesterday's workout.  Thrusters were very easy, but pull-ups were not.  Pull up sets were broken up into 2 sets except for set of 21, 6, and 3 which were unbroken.

 

Little frustrated that I got a blister and a slight tear in my hand from pull-ups.  Didn't feel it during and realized it after.

Friday, March 1st

LEnd 90-150 sec x 2-3 + MAP EZ

(goal is sub 4 min per set - your best is 4:27)

For time - full effort:

250m Row

15 KBS - 32kg

25 Burpees

15 KBS - 32kg

250m Row

+

10 min rest

+

For time - full effort:

250m Row

15 KBS - 32kg

25 Burpees

15 KBS - 32kg

250m Row

+

10 min rest

+

20 min Airdyne @ 50%

 

Results:

Set 1: 3:56

Set 2: 4:21

 

Felt good today; Very excited getting sub 4 min on first set and beating my previous time by 31 sec!!  2nd set felt ok, my body was a bit fatigued and think I could have done a bit better on this set though.  Burpees felt really good today and were fast.

Subbed 20 min easy bike ride on my cruiser instead of Airdyne today because I had to get to my kids soccer practice!

Thursday, February 28th

OHS intense + Clean mod + Clean battery/upper gym

A. OHS, build to a 1RM - again

B. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - all sets @ 195lbs

C. 10 sets ALL OUT:

3 touch n go Squat Clean @ 205lbs

6 Ring Dips

1 min rest

 

Results:

A. 175# (PR); Felt really good!  Tried 185# but failed, was able to get to the bottom no problem and on the way up I lost it forward.

B. Complete; Easy

C. Completed between :23 and :26 each set; Took 1:30 rest on last 2 sets because I wanted to make sure I got all 3 as touch and go with no fails.

Tuesday, February 26th

MAP Multi (10/10) - include OHS

10 min @ 90%:

10 Wall Balls - 20#

10 Burpees - no jump @ top

--10 min rest

10 min @ 90%:

10 KBS - 32kg

10 Box Jump Overs - 24" - no rebounding though

 

Results:

WB/Burpees: 8 Rounds + 7WB; Was doing really good through about 7 min then the last 3 min had to hang on quite a bit and definitely slowed down.  Burpees got tough and shoulders were getting a bit fried.

KBS/BJO: 7 Rounds; Kept moving the entire time here.  Box jumps were a bit slower, but I was able to sustain breathing better here.

Monday, February 25th

Snatch intense + Jerk intense + Thruster/MU's + Row LP2

A. Squat Snatch, 1 RM

B. Clean and Jerk, 1 RM

C. 3 rounds for time:

5 unbroken Thrusters @ 175lb - bar taken from rack

5 unbroken Ring Muscle-ups

 

Results:

A. 145#; Feeling good through 135#, then technique issues came into play.

B. 245#; Felt much better today with split jerk.  Did a lot of lacrosse ball work the last three days and I felt much looser and able to extend.  Still think I should be up over 255 though.

C. 6:45; Pretty tough judging rest time to make sure I completed it unbroken.

 

Felt a bit tired the last couple of days due to the vacation and making up workouts and not being on my normal schedule.  Looking forward to an off day on Wednesday so that my workouts are back on track.  Today I felt good through clean and jerk then felt tired going into thrusters/mu's.

Saturday, February 23rd

OHS tech + "CrossFit Testers"

OHS @ 55X1, 1 rep @ 145lbs x 5 sets, 1:30 min

+

Open 12.5

+

10 min rest

+

50 OHS @ 95lbs for time - can only break 3 times, rest as necessary

 

Results:

OHS: Complete, easy!

 

12.5: 110 Reps; First time I have ever done this workout.  Was pretty disappointed because I had my mind set on completing the round of 18 which would have given me 128 reps.  3, 6, and 9 rounds were unbroken and easy.  Round of 12 I broke up to 7 and 5, which I probably could have gone all 12 thrusters but didn't want to go til failure.  Round of 15, thrusters went 3x5, C2B starting killing me here big time.  Did 5, then 3, 2, 2, 2,1.  Round of 18, did 3x6.

Didn't feel great today, was a bit tired still from yesterday's WOD and my C2B fatigued pretty fast after 12, which made me a bit angry.

50 OHS complete in 3 sets; 25, 15, 10;  Took probably a minute break in between.

Friday, February 22nd

LEnd 90-150 sec x 2-3 + MAP EZ

15,12,9 for time:

Power Clean @ 115lb

Burpees

+

10 min rest

+

15,12,9 for time:

Power Clean @ 115lb

Burpees

--3:24 and 4:14 last time, beat that this time, go hard, hold on

+

20 min Airdyne @ 50%

 

Results:

PC/Burpee:1st set 2:54; 2nd Set 3:48

 

1st set:

 Felt pretty good.  Felt good to hold on in the set of 9.  Did fairly good with transitions, although it was faster going to burpees than it was getting back on the bar for cleans.

2nd Set:

Obviously a tougher one for me.  But it wasn't as hard as the first time I did this workout.  Burpees stayed consistent although not as fast as set 1 but still unbroken.  Power Cleans were a bit more of a struggle, broke the 12 and 9 rounds into two sets with about a 5 sec break in between.

Thursday, February 21st

OHS intense + Clean mod + Clean battery/upper gym

A. OHS, build to a 1RM

B. Squat Clean, 2 touch n go reps per min for 5 mins - all sets @ 185lbs

C. AMRAP in 15 minutes:

1 Squat Clean @ 225lb

5 Strict HSPU to 4" extra depth

 

Results:

A. 170# (tied PR); Failed at 175#;  I need to start working on getting my grip a bit closer.  I still go end to end on the bar and my shoulders give out at the bottom on heavier weights.

B. Complete; Easy, a bit slower than I would like coming out of the hole though.

C. 4 Rounds + SC; HSPU were a killer, had to scale to kipping because I was only able to get 1 strict then had a couple fails.  Only got 2 in a row kipping a couple of times, otherwise all singles. Failed on 1 squat clean, couldn't come out of the hole.  Other than that, my clean technique feels much improved.

Tuesday, February 19th

MAP Multi (10/10) - include OHS

10 min @ 90%:

15 OHS @ 65lbs

100 Double Unders

--10 min rest

10 min @ 90%:

10 DL @ 155lb

12 Wall Balls - 20#

8 Lateral Barbell Burpees

 

Results:

OHS/DU: 3 Rds + 4 OHS; OHS unbroken, DU's very broken.  First set of DUs took me a while to get a rhythm, 2nd and 3rd rounds were better.  Breathing was great.

 

DL/WB/LBB: 5 Rounds + 8 WB; Felt good and kept moving except for a 10 to 15 sec break before starting 5th round of DL.  Looking back I could have eliminated that.

Monday, February 18th

Snatch intense + Jerk intense + Thruster/MU's + Row LP2

A. Squat Snatch, 1 rep per min for 10 mins - start @ 95lbs, add 5lbs total per min

B. Clean and Jerk, 1 RM

C. 3 sets ALL OUT:

5 unbroken Thrusters @ 175lb

5-7 unbroken Ring Muscle-ups

3 min b/t sets

D. Row 500m @ 97% - leave some

 

Results:

* Adjusted my workouts last week and this week because of vacation which gave me 3 days of no workouts.  Strength struggled a bit!!!!

 

A. 95/100/105/110/115/120/125/130/135(f)/135

B. 225#; Clean was easy but stopped here because split jerk was ugly.  I was having trouble locking out my left arm, maybe due to sore left trap and rhomboid. 

C. All x5 MU's, 1:03, 1:02, 1:07; Muscle- Ups unbroken through 2 sets then 3 and 2 on final set.

D. 1:29; Felt fine here, damper was on 6.  Could have got a PR if needed.

Saturday, February 16th

OHS tech + "CrossFit Testers"

OHS @ 55X1, 1 rep @ 135lbs x 6 sets, 1:30 min

+

AMRAP in 15 minutes:

50 OHS @ 95lbs

50 Lateral Barbell Burpees

50 Front Squats @ 95lbs

50 Lateral Barbell Burpees

50 Back Squats @ 95lbs

50 Lateral Barbell Burpees

*Goal is to compete the back squats

Results:

OHS: Complete

15 min AMRAP: Completed through 20 Reps of 2nd burpees.

Not very good... OHS took me 6 min to complete.  Did 15 reps then it was like 3 to 5's every set because shoulders were smoked.  Contemplated keeping going through back squats because I really wasn't that tired other than shoulders being smoked.  Front squats completed in 4 sets.

Friday, February 15th

LEnd 90-150 sec x 2-3 + MAP EZ

2 sets of the following:

15,12,9 @ 97%:

Thrusters @ 95lbs

C2B Chin-ups

12 min b/t sets

+

20 min Airdyne @ 50%

 

Results:

Set 1: 2:15

Set 2: 2:19

 

AD: Complete

Felt pretty good today.

 

Thursday, February 14th

OHS intense + Clean mod + Clean battery/upper gym

A. OHS, build to a 3RM - any tempo is fine

B. Below Knee Hang Power Clean, quickly build to a tough single

C. 3 rounds for time;

10 Hang Power Clean @ 205lbs

10 Kipping HSPU

 

Results:

A. 140#; Failed on 3rd rep at 145#;  Still a bit sore from 12.3

B. 205#

C. 24:03; Hard to Clean today, my calves were still quite sore and I didn't feel like I had much of a pop.  Did Hang Cleans as singles.  HSPU I was able to get 6 or 7 each round to start.

 

Overall, didn't feel great today was tired and sore.  I felt better after the workout though.

Tuesday, February 12th

MAP Multi (10/10) - include OHS

10 min @ 90%:

10 C2B Chin-ups

10 Front Squats @ 115lbs

10 Box Jumps - 30" - step down

--10 min rest

10 min @ 90%:

15 Power Cleans and Overhead @ 95lbs

15 Bar Facing Barbell Burpees

 

Results:

C2B/FS/BJ: 4 Rds + 10 C2B

PCO/BFBB: 3 Rds + 2 PCO

Calves were still pretty sore, but felt good otherwise.  Looking forward to an off day tomorrow!

Monday, February 11th

Snatch intense + Jerk intense + Thruster/MU's + Row LP2

A. Squat Snatch, 2 reps @ 95lbs x 3 sets, 1:30 min - focus on speed under bar

B. Squat Snatch, build to a tough single

C. Squat Snatch, 1 rep @ 10lbs below highest from B x 3 sets, 1:30 min

D. Split Jerk, build to 90% RM for a single

E. 3 rounds for time:

5 Bar Muscle-ups

5 Squat Clean Thrusters @ 185lbs - drop each rep

F. Row Sprint 60 sec @ 500m PR x 2, 6 min b/t - damper 10

Results:

*Calves still extremely sore from 12.3 and shoulders were a bit fatigued as well.

A. Complete; 

B. 145#; 145 was a bit f-ugly, but got it.

C. Complete at 135#; Felt OK no fails but would catch pretty much in the power position then ride it down.

D. 225#; Was a bit tougher today with sore calves and shoulders.

E. 9:46; All muscle ups unbroken!!  Once again really sore!

F. 345m each set.  About a 1:26 to 1:27 pace, felt pretty good.

Saturday, February 9th

OHS tech + "CrossFit Testers"

OHS @ 55X1, 2 reps @ 115lbs x 7 sets, 2 min

+

"Open 12.3"

 

Results:

OHS: Complete; Actually failed rep #2 due to lack of focus, I was looking at knees when in the hole to make sure they were out over toes and lost focus of bar.  Otherwise, all reps were fairly easy.

Open 12.3: 9 rounds + 15 box jumps; last year I got just over 6 rounds.  My goal was 10+, I felt great through 10 min but I am noticing 12+ min is a bit of a struggle for me.  I am happy with a huge improvement, but this last month I am going to really be strict on my diet and I will get there!!

Friday, February 8th

LEnd 90-150 sec x 2-3 + MAP EZ

3 sets @ 97%:

45 sec Power Clean @ 115lb

30 sec Burpees

15 sec Airdyne ALL OUT

9 min b/t sets

+

20 min Airdyne @ 50%

Results:

PC/Burpees/Airdyne

Set 1: 23/13/Complete

Set 2: 22/14/Complete

Set 3: 20/13/Complete

20 min Airdyne: Complete

Felt really good today and fast!  It's amazing what good sleep can do!  I need to get burpees up to 1 every 2 seconds though.

Thursday, February 7th

OHS PR!!! Also, I discovered a non-false grip muscle up!

OHS intense + Clean mod + Clean battery/upper gym

A. OHS, build to a 1RM

B. Squat Clean Cluster, 1.1 @ 205lbs x 3 sets, 3 min - drop each rep

C. AMRAP in 15 minutes:

1 Squat Clean @ 225lb

3 Bar Muscle-ups

 

Results:

A. 170 (PR); Failed at 175 twice, had it all the way to the bottom and the weight fell forward coming up both times.

B. Complete; Very easy and quick

C. 9 Rounds (Had to sub Ring MU's); Stations were about a 20 sec walk apart.  All squat cleans successful with no problem!  All muscle-ups unbroken!  Tore my wrist a little bit on the 7th round so went non-false grip on rounds 8 and 9 with no fails!!  Hadn't tried this grip in a while, it was a bit tougher but still got it!

Tuesday, February 5th

MAP Multi (10/10) - include OHS

10 min @ 90%:

20 OHS @ 65lbs

100 Double Unders

--10 min rest

10 min @ 90%:

20 Power Cleans @ 95lbs

20 Lateral Barbell Burpees

 

Results:

OHS/DU: 2 Rounds + 16 OHS; First set of DU took forever!!!!  I did 50 straight then kept tripping up after a couple...frustrating.  2nd set got the rhythm back and completed in 3 sets.  OHS were unbroken on first round, 12/8 second round, and 3 sets to get to 16 in 3rd round.  Wind felt fine, shoulders were smoked.

 

PC/LBB: 3 Rounds + 4 PC; Didn't feel great here, was working on 5 hours of sleep and it definitely  caught up to me.