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

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

Saturday 7/13/2013

WU- 1000m Row

+
5 sets
Row 300m @95% / 4:00rr
1:02.3
1:03
1:02.5
1:02
1:01.3

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

 

Thursday 7/11/2013

am- Urban run with stairs Zone 1-3 for 30 minutes

Expo challenges and workshops all day

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

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