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.

Monday, February 4th

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

A. High Hang Squat Snatch, 3 reps @ 95lbs x 5 sets, 1:30 min - focus on speed under bar

B. High Hang Squat Snatch, build to a tough single

C. Split Jerk, 3 reps @ 205lbs x 3 sets, 3 min

C. AMRAP in 10 minutes;

3 unbroken Ring Muscle-ups

5 unbroken Thrusters @ 135lbs

D. Row Sprint 50 sec @ 500m PR x 3, 4:30 min b/t - damper 10

 

Results:

A. Complete; Felt very good and quick!

B. 135#; Failed a coupe of times at 135# because the bar would come forward on the catch.

C. Complete; Easy

D. 6 Rounds; waited 20-30 sec between thrusters and muscle ups to keep them unbroken.  Thrusters were light and easy.

E. 287m/288m/284m;  Felt fine, I could feel the difference between damper 7 and 10 but still kept pace between 1:25 and 1:27 with no problems.  Last set I fell off the seat a bit which cost me a couple of meters.

Saturday, February 2nd

OHS tech + "CrossFit Testers"

OHS @ 55X1, 3 reps @ 95lbs x 7 sets, 2 min

+

AMRAP in 12 min:

20 Push Press @ 95lbs

20 Toes to Bar

Results:

OHS: Complete; Easy, very comfortable and light.

PP/T2B: 5 Rounds + 3 T2B; Push Press all unbroken and easy with no pauses.  T2B were tough after round 2.

Friday, February 1st

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

3 sets @ 97%:

30 sec Squat Clean @ 135lb

30 sec Burpees

30 sec Airdyne

9 min b/t sets

+

20 min Airdyne @ 50%

Results:

1. 10/13/Complete

2. 9/13/Complete

3. 9/13/Complete

20 min AD: Complete

Thursday, January 31st

OHS intense + Clean mod + Clean battery/upper gym

A. OHS @ 55X1, 2-3 reps x 3 sets, 4 min

B. Power Clean CLuster, 1.1.1 x 3 sets, 2 min - all sets @ 185lbs

C. For time:

Power Clean @ 185lb - 12,10,8,6,4,2

Strict HSPU - 7,7,7,7,7,7

 

Results:

A. 115-125-135 all x3; Easy, probably should have gone a bit heavier

B. Complete; Easy

C. 20:07; HSPU's took forever!!!!  Pretty much started every round with 2 reps then singles after.