1. Dead-Lift; build to tough 3 reps in 5 sets- 10min---#185, #205, #235, #255, #265
2A. Close Grip Bench 6,4,2,6,4,2 /60sec rr ---#105,115,135,115,135,145
2B. KBS 1.5pd x 10 /60sec
3. PC+Press 3 x 3-4 reps /3:00---this was really tough for me. Shoulders felt weak and a sore?
#75,85,85
+
3sets
25 back Ext ( 25, 16-9, 17-8)
rest 30sec
8-10 HSPU (8,8,6-2)
rest 1:00
Wednesday, July 31, 2013
Tuesday, July 30, 2013
Tuesday 7/30/2013
45min Zone 1 Mt Bike @ Guacomole Trail
---very tired today just wanted to sleeep, didn't sleep well + getting over head cold still :-/
---very tired today just wanted to sleeep, didn't sleep well + getting over head cold still :-/
Monday, July 29, 2013
monday 7/29/2013
1. Sq Clean off high block; build to 2RM --175lbs
2. BSQ 5/155, 3/175, 5/165, 3/185, 5/175
+
3 sets
15 Wall balls with 20# at 10ft target unbroken
COVP amrap chin ups 15,16,11all butterfly
+
90-95%
20sec AD/20sec Rest x 8--90 calories
2. BSQ 5/155, 3/175, 5/165, 3/185, 5/175
+
3 sets
15 Wall balls with 20# at 10ft target unbroken
COVP amrap chin ups 15,16,11all butterfly
+
90-95%
20sec AD/20sec Rest x 8--90 calories
Sunday, July 28, 2013
Sunday 7/28/2013
300FY Challenge against my athletes
208cal
Still feeling congested, so thinking I could actually go harder in future
208cal
Still feeling congested, so thinking I could actually go harder in future
Saturday, July 27, 2013
Saturday 7/27/2013
Still stuffed up and a little congested--feeling sick, but not dysfunctional
1. Snatch Balance 3,2,1,1 /3:00 #85,#95,#105,#115 ( not confident in movement)
2. Wt Pull ups 3,2,1,1 /3:00 #30,#35,#50,#50
+
25 T2B (15,5,5)
20 PC #135 (1-3 reps per set)
15 Burpee over Box ---hard
10 Rope Climbs 15ft
13:10
1. Snatch Balance 3,2,1,1 /3:00 #85,#95,#105,#115 ( not confident in movement)
2. Wt Pull ups 3,2,1,1 /3:00 #30,#35,#50,#50
+
25 T2B (15,5,5)
20 PC #135 (1-3 reps per set)
15 Burpee over Box ---hard
10 Rope Climbs 15ft
13:10
Friday, July 26, 2013
Friday 7/26/2013
Came down with a HEAD COLD yesterday. Mostly sinus and body feeling yucky....
Today I tried to sweat it out
AirDyne for 50min Zone 1
--felt good at easy pace, when tried to push body rejected it, so kept it smoooth
Today I tried to sweat it out
AirDyne for 50min Zone 1
--felt good at easy pace, when tried to push body rejected it, so kept it smoooth
Wednesday, July 24, 2013
Wednesday 7/24/2013 Double
pre- CJ work + row sprints 200
1. Snatch Grip DL w/ straps 3,3,3,3 /3:00; used #205
2. Push Press 3sets of 4reps / 3:00;
3. Clean + 5 Jerks/ build every minute- 85,105,115,125,135/3jerks
+
EMOM 18min
1 MU + 4-6 dips
8 #20 Wall balls @ 10ft
completed
PM
Swim make up from yesterday
25m on the minute for 25min
completed- felt good
1. Snatch Grip DL w/ straps 3,3,3,3 /3:00; used #205
2. Push Press 3sets of 4reps / 3:00;
3. Clean + 5 Jerks/ build every minute- 85,105,115,125,135/3jerks
+
EMOM 18min
1 MU + 4-6 dips
8 #20 Wall balls @ 10ft
completed
PM
Swim make up from yesterday
25m on the minute for 25min
completed- felt good
Tuesday, July 23, 2013
Tuesday 7/23/2013
AM zone 1
1min AD (15-17 cal)
1min Row (2:05 pace)
1min Run (200m run)
1min Skip
1min FLR (30-40sec)
40min total
1min AD (15-17 cal)
1min Row (2:05 pace)
1min Run (200m run)
1min Skip
1min FLR (30-40sec)
40min total
Monday, July 22, 2013
monday 7/22/2013
warm up- 800m run
1. Sq Clean off high blocks; build to max #175
2. Back Sq@30X1; 3x3-4 reps/3:00-- 175/4, 190/3, 200/3
+
3sets
1 PC+ 6FRQ #135,#145,#155
12-15 CTB, 12-12-12 unbroken
rest 3:00 - ended up taking 5-6min
note: took 45-50 sec for each round
+
40sec @90% Row ---Start at 1:45 pace slowly work up to 1:54pace for the last 4 sets.
20sec Rest
x8
meters per interval: 185m,183,180,179,176,176,174,169
1. Sq Clean off high blocks; build to max #175
2. Back Sq@30X1; 3x3-4 reps/3:00-- 175/4, 190/3, 200/3
+
3sets
1 PC+ 6FRQ #135,#145,#155
12-15 CTB, 12-12-12 unbroken
rest 3:00 - ended up taking 5-6min
note: took 45-50 sec for each round
+
40sec @90% Row ---Start at 1:45 pace slowly work up to 1:54pace for the last 4 sets.
20sec Rest
x8
meters per interval: 185m,183,180,179,176,176,174,169
Sunday, July 21, 2013
Sunday 7/21/2013
75min Mt Bike Ride
Started off with a climb (or two), heavy breathing but sustainable.
Swoopy down hill and short bursts of climbing...FUN, and HOT as shit!
Started off with a climb (or two), heavy breathing but sustainable.
Swoopy down hill and short bursts of climbing...FUN, and HOT as shit!
Saturday, July 20, 2013
Satursday 7/20/2013
MAP Session
10min @ 85%
10 ghd sit ups
10 back Ext
12sec Lsit
6 KBS 1.5
completed 5 rounds
Rest 4 min
10 min amrap @85%
3 HSPU --kipping UB
20 DU
AD 15cals
completed 5 rounds
10min @ 85%
10 ghd sit ups
10 back Ext
12sec Lsit
6 KBS 1.5
completed 5 rounds
Rest 4 min
10 min amrap @85%
3 HSPU --kipping UB
20 DU
AD 15cals
completed 5 rounds
Friday, July 19, 2013
Friday 7/19/2013
A. build to a max power snatch from high blocks --this was hard for me today worked up to #115, missed it twice and when I got it was ugly.
B. DB bent torso row heavy @30X1; 5-6; rest 90sec x 3 ---used #50 db and did a bent 2 DB row, no single arm action, was supposed to be SA
+
12min amrap 90% effort
2 PC 155#
2 rope climbs
5 PC 95#
2 MU
row 250m
completed 3 rounds - after I was done I could have pushed a lil' harder, prob hit 85% until last round.
B. DB bent torso row heavy @30X1; 5-6; rest 90sec x 3 ---used #50 db and did a bent 2 DB row, no single arm action, was supposed to be SA
+
12min amrap 90% effort
2 PC 155#
2 rope climbs
5 PC 95#
2 MU
row 250m
completed 3 rounds - after I was done I could have pushed a lil' harder, prob hit 85% until last round.
Wednesday, July 17, 2013
Wednesday 7/17/2013
1. Build to a tough 5 TnG DL in 10min = #235
2A. Close Grip BP@ 20X1 6 x 3-4reps /45s---#125
2B. PC TnG 6x 3reps/45s ---#135
3. EMOM Push Press tng 3-4 reps for 5min #95
+
EMOM 16min
odd- r dips x 5-7 (completed moslty 7's last 3minutes 6's)
even- KBS 1.5 x 8
2A. Close Grip BP@ 20X1 6 x 3-4reps /45s---#125
2B. PC TnG 6x 3reps/45s ---#135
3. EMOM Push Press tng 3-4 reps for 5min #95
+
EMOM 16min
odd- r dips x 5-7 (completed moslty 7's last 3minutes 6's)
even- KBS 1.5 x 8
Tuesday, July 16, 2013
Tuesday 7/16/2013
second day on menstrual-- hungry
AM
45 min AirDyne zone 1 475calories - did some ring dips between 10min blocks
PM
5K row easy pace finished in 22:10
notes: muscle ups are work right now, not smooth
AM
45 min AirDyne zone 1 475calories - did some ring dips between 10min blocks
PM
5K row easy pace finished in 22:10
notes: muscle ups are work right now, not smooth
Monday, July 15, 2013
Monday 7/15/2013
1. SQ Clean off High Blocks; build to tough double- 165 #
2. Back Sq @ 30X0; 5,4,5,4/3:00 rest #165,175,170,180
+
3 sets
5 thrusters #95
amrap covp 18,16,15
rest 3:00
+
Tabata double unders x 8
2. Back Sq @ 30X0; 5,4,5,4/3:00 rest #165,175,170,180
+
3 sets
5 thrusters #95
amrap covp 18,16,15
rest 3:00
+
Tabata double unders x 8
Sunday, July 14, 2013
Sunday 7/14/2013
MAP work
10min @80% completed 3 rds +2Cj
2 Clean and Jerks #155 ---heavy today
2 (3) Muscle ups ---did 2 reps every round, been awhile since doing them
10 Box J 30" ---fine
rest 5-6 min
10min@80% completed 5 rds + FW
25m FW w/2pd
5 Kipping HSPU unbroken
25 DU's
5-6 min rest
10min@80% completed 4 rds
25m Shuttle x 2
10 Kb Snatches w/1.5pd---HEAVY as FCUK
5 Burpee
10min @80% completed 3 rds +2Cj
2 Clean and Jerks #155 ---heavy today
2 (3) Muscle ups ---did 2 reps every round, been awhile since doing them
10 Box J 30" ---fine
rest 5-6 min
10min@80% completed 5 rds + FW
25m FW w/2pd
5 Kipping HSPU unbroken
25 DU's
5-6 min rest
10min@80% completed 4 rds
25m Shuttle x 2
10 Kb Snatches w/1.5pd---HEAVY as FCUK
5 Burpee
Saturday, July 13, 2013
Friday, July 12, 2013
Friday 7/12/2013
Trained at CrossFit Apollo
11am
WU- 1000m Row = Dynamic Stretches
1. BSQ; build to tough double- #125,#145,#155,#175, #185 (raw)
+
3sets
15 WB
15 Burpee
15 Box J 24"
1:00 rest
2:14,2:10,2:18
2pm
Arc Traner - warm up 3min + 4 short sprints
Set 1- stay above 650watt for as long as possible- 16s :51
rest 5min
Set 2- stay above 650watt for as long as possible- 16s :76
11am
WU- 1000m Row = Dynamic Stretches
1. BSQ; build to tough double- #125,#145,#155,#175, #185 (raw)
+
3sets
15 WB
15 Burpee
15 Box J 24"
1:00 rest
2:14,2:10,2:18
2pm
Arc Traner - warm up 3min + 4 short sprints
Set 1- stay above 650watt for as long as possible- 16s :51
rest 5min
Set 2- stay above 650watt for as long as possible- 16s :76
Thursday, July 11, 2013
Thursday 7/11/2013
am- Urban run with stairs Zone 1-3 for 30 minutes
Expo challenges and workshops all day
Expo challenges and workshops all day
Wednesday, July 10, 2013
Wednesday 7/10/2013
am
30min Airdyne zone 1
1 hour later
60min hike up C trail zone 1
- travel to Vegas for NSCA Convention
30min Airdyne zone 1
1 hour later
60min hike up C trail zone 1
- travel to Vegas for NSCA Convention
Tuesday, July 9, 2013
Tuesday 7/9/2013
1. max clean off high blocks-- got to #175
2. build to 2RM clean and jerk in 12min-- tough today, tired form yeterday in this movement, got to #145 2RM
3. Heavy DB single arm row 3 x 4-6/60sec used #70
4. Heavy KBS 3 x 21/60sec used 1.5pd unbroken
2. build to 2RM clean and jerk in 12min-- tough today, tired form yeterday in this movement, got to #145 2RM
3. Heavy DB single arm row 3 x 4-6/60sec used #70
4. Heavy KBS 3 x 21/60sec used 1.5pd unbroken
Monday, July 8, 2013
Monday 7/8/2013
1. Back Sq 5/155, 4/165, 3/175, 3/190, 3/195 --3:00rr
2. EMOM 2 Clean & Jerks @75% 10min clock---used #135
+
5 sets
10 PP #95
amrap ctb pull ups 10,10,10,8,8
2:00 rest
+
5 rds for time
30 DU--broke last 2 sets
8 Burpees non-stop
5:25
2. EMOM 2 Clean & Jerks @75% 10min clock---used #135
+
5 sets
10 PP #95
amrap ctb pull ups 10,10,10,8,8
2:00 rest
+
5 rds for time
30 DU--broke last 2 sets
8 Burpees non-stop
5:25
Sunday, July 7, 2013
SUNDAY 7/7/2013
Hike in ZION
Angels landing...with some friends
1 hour sustainable pace ...steep climb but breathing was good ---great day to be outside!
Angels landing...with some friends
1 hour sustainable pace ...steep climb but breathing was good ---great day to be outside!
Saturday, July 6, 2013
Saturday 7/6/2013
A. PC - build to a tough single in 8 min #185
B. PC TnG unbroken - build to a 3RM in MAX 5 sets #165
rest as needed
3 sets of
1min burpee 19,19,17
1min DU 60,53,38 ( lost breath after burpees in 2&3)
1min COVP chin ups 20,15,15
rest 2mins
rest as needed
for time:
21, 18, 15, 12, 9, 6; for time
HR pushups ---broken
situps --unarchored
goblet squat 16kg kb ---did air squats
Friday, July 5, 2013
Friday 7/5/2013
A. Max clean off high blocks #165
B. FS - 80% 1RM - 3 x 3; rest 2 min #165
+
5 sets:
TnG power snatch x 10 tough #85 unbroken
AD sprint 20 sec all out
rest 4 min
Thursday, July 4, 2013
Thursday 7/4/2013
A1. PP @ 12X2; 5/75, 3/95, 1/115, 5/85, 3/105, 1/125; rest 1 min (wave load)
A2. Mixed Grip Chin Ups Wtd @ 21X0; 3-5 x 6; rest 1 min #15/5,20/4,/20/4,20/4,20/3,20/3
B. KBS heavy American x 20; rest 90sec x 4 #1.5 pd
just enough today...sore from last 2 days
Tuesday, July 2, 2013
Tuesday 7/2/2013
went off 230max (10lbs off best)
A. BS @ 65% 1RM; 5 x 3; rest 1 min #155
B. BS @ 70% 1RM; 4 x 3; rest 2 min #165
C. BS @ 75% 1RM; 3 x 3; rest 3 min # 175
+
40, 30, 20, 10; for time
unbroken wall balls 14# 10'target
DU unbroken
8:42
low carb last 2 days...dug deep just to keep wall balls UB...transitions long to regain control
Monday, July 1, 2013
MOnday July 1st 2013
1st day back ...after a month off
A. HPC - 3/115,3/135,3/155,3/155; rest 2 min - bar does not drop - knee cap pause
B. emom - PS TnG x 5 - 65% 1RM - 8 mins #85
+
3 sets
20 DU
10 burpee
max rep CTB chin ups 10,8,8
rest 3mins
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