131031

AM
A. Power clean off blocks 2-2-2-1-1, rest 2 min 225.235.245(miss).235x2.245x1.250x1
B. Power snatch - build to a TnG 5RM in 10 min 165#x5, 175#x4+1 squat snatch
+
4 continental cleans + 2 muscle-ups EMOM for 10 min building After two minutes I changed this to alternating minutes of Clean and MU's… 4+2 was taking 45-50 seconds and was gonna get ugly if I added load to the cleans.

Did 135.145.155.165.175 x 4
Did 4 UB muscle ups on the evens+
200m of alt'ing as needed single arm farmer's walks heavy for time (take lactate before and after) 4.4 before, then 10.2 after (took me about a minute to get the blood as the person I thought was gonna help disappeared by the time I returned.

135# and 1:51 - I think doing 2-arm would be more potent for this?  The switch created some relative recovery for it as I could feel
PM
800m run @85% - record time, no watch during block left - 3:20
+
rest 2 min
+
For time: grunt work is tough... Just keep chipping
10 wall walks
14 stone over shoulder heavy 150#
10 TGU/arm tough 2 pood
14 stone over shoulder heavy 150#
10 wall walks
+
rest 2 min
+
800m run - feel for the same time as first, record time, no watch during 3:04 - legs felt quick even after the grunt work... Could go even faster here

131030

AM
row 1 min @90%
rest 1 min
x4
rest walk 2 min
x6 1140.1140.1140.1139.1137.1141 - refocused in the last round... Felt solid and each interval was just slightly tougher.

PM
20-30 min jog Z1 24 minutes - five fingers on blue ridge parkway.  Mostly flat with steep uphill finish.  I could definitely feel a faster cadence for z1 effort.  The shuttles are having me hold a faster pace?

131029

AM
A. Front rack yoke carry 5-10m heavy for 2 sets, rest 2 min 415, 445x7 meters
B. Back squat @30X1 3-3-2-2-2, rest 3 min 250.260.270.280.285x1 - felt strong but my eccentric looks a little faster.  Video 250 and 280

C. Squat clean 125#x5 EMOM for 14 min - heavy breather, but easier than last two weeks
D1. BtN Press @3010 6-8x4; rest 90 sec 105.110.115x5.110x6 - tempo drifts towards 2020
D2. CG upright row @3010 6-8x4; rest 90 sec 105.110.115x5.110x8
+
3 sets:
20 wall balls 30# to 10 ft
20 hspu
80 double unders
rest 4 min 4:15, 4:00, 4:00 - all wall ball ub - first set of hspu ub, but swoll shoulders messed with double unders.  7.7.6 for other sets of hspu made du's faster... But still lots of breaks

PM
100m shuttle run
rest 20 sec
x8
rest walk 3 min
x3 4:58 (only 7 by mistake) - 5:32, 5:30 - gearing on this still tough

131027

15 min amrap @85% 6+1 - Solid and steady
5 GH raises
0.2 mile AD
15 no push up burpee box jumps 24"
rest 7 min
15 min amrap @85% 5 Even - Felt better with the breathing on the snatch as time went on... all muscle ups UB
2 squat snatch 165# 
5 muscle-ups
300m run
rest 7 min
15 min amrap @85% - 6+5 - Still Steady
5 GH raises
0.2 mile AD
15 no push up burpee box jumps 24"

Rest 2.5 hours and did "Hope" at CrossFit Summit here in Asheville for fund-raiser they were having.

3 Rounds - 1 Minute of work for each exercise, then 1 minute rest btwn rounds

Burpees
Power Snatch 75#
Box Jumps - 24"
Thruster - 75#
Chest to Bar Pull Up

Was in next to last heat, double checked the white board and hit the high score of the day at 267.  All felt steady, no real digging.  Rounds were 100, 85, and 82 reps.  

Felt great with the 240 box jumps yesterday, no soreness or tightness day following - close of another good week

131026

730AM
A. Front squat @31X1 3-3-2-2-2, rest 3 min - 225.240.250.255.260x1 - Video 1st, 255, and last

B. Power clean - build to a TnG 5RM - 225# - PR - Felt like I would hit 235# but someone started talking about a guy who broke his neck in a Mtn Bike fall and took some wind from the sails. Video 225#

+

1030a
5 sets:
7 axle thrusters 135#
12 toes to bar
7 CTB chin ups
rest 2 min

1:21 UB

1:12 UB

1:12 UB

1:34 - 8/4 TTB, 3/2/2 Supinated Pull Ups

1:45 - 7/2/2/1+1/3/3 Mixed Pull Ups

PM
10 min AD Z1 - 90 Cals chatting
+
3 sets:
0.5 mile AD @85%
20 burpees
400m row @85%
rest 4 min - 4:08.4:04.4:03 - Felt comfortable, steady breathing changes from piece to piece

131024

AM
A. Power clean off blocks 3-3-2-2-2, rest 2 min 2 inches above knee). 215.225.235.245.250(missed twice) - 245 was a pr from this height.
B. Power snatch - build to a TnG 3RM in 10 min 175x3, 185 was power snatch then squat snatch.  175x3 is non competition pr.

C. Added build to 3rm of log clean... Was an easy morning with therapy so had some extra energy.  Got 185#x3 which ties a pr.  Added video below.  I lose elbow flexion and scap retraction heavily on this.  

PM

800m run @85% - record time, no watch during - 3:26 - Slowed it down a bit to make sure I could get faster... perhaps yesterday's pacing had me slowing a bit too much.
+
rest 2 min
+
For time:

6 muscle-ups UB
12 continental cleans moderate 130# - This is feeling easier and I could go a little heavier - A couple TnG here
3 TGU/arm tough - 72#, did just the up, then set the weight down... no turkish get down.

50m single arm Farmer's Carry heavy each arm 155#, easier than last week, but the extra 10m UB was a bit nasty

12 continental cleans moderate Did a set of 4 TnG here, and then doubles to a couple singles in finish.  

50m Single arm Farmer's Carry heavy each arm Nasty... when I finish this it takes a good 30 seconds to re-inflate my rib cage... did these and above UB

3 TGU/arm tough Same, felt more stable after the farmer carry work
12 continental cleans moderate TnG Doubles and a couple quick singles to finish.
6 muscle-ups UB, but took a good 90-120s after the last CC to chalk and get to it... could go faster but wanted the UB

27:30
+
rest 2 min
+
800m run @85% - record time, no watch during 3:11 - Really pushed the latter half of this one... felt like I was gonna be slower as the work effort was so much greater... pleased it was faster... next time a touch faster on the start!

131023

AM Figured out the measure without roll-over, 
row 1 min @90%
rest 1 min

x5
rest walk 3 min
x4 - 1431, 1433, 1418, 1409 - Felt I blew up a bit here.  Had tried the last few days to replace ice-cream with more unprocessed whole food sources, but it wasn't working.  Both last night and today blew up and could feel the lack of fuel.  Perhaps we'll try again some other day.

PM
20-30 min jog Z1
Changed this for a repeat of yesterdays shuttle runs.  Started on the ridiculously slow side so that I could remove judgment around how fast I "feel" I should go.  Felt moderately challenging, and am ready for the next one.  
3:26
3:24
2:21
3:15 - Each run was 50m slightly up, and 50m slightly down

131022

A. Front rack yoke carry 5-10m heavy for 3 sets, rest 90 sec 375.395.415x6, rest 20s then last 4m

B. Back squat @30X1 2-3x5, rest 3 min 235.245.255.260x2.265x2 - video first and last

C. Squat clean 135#x5 EMOM for 12 min done, good challenge
D1. BtN Press @3010 7-9x4; rest 90 sec 95.100.105x7.105x8
D2. CG upright row @3010 7-9x4; rest 90 sec 95.100.105x7.105x8
+
4 sets:
12 wall balls 30# to 10 ft
12 hspu
55 double unders
rest 2:30

2:05 - 4 trips

2:11 - 6 trips

1:55 ub

2:40 - 1 break in hspu, 3 trips

Shoulders burning pretty good on this... Combo of the muscle endurance earlier in day and heavier ball.

PM
100m shuttle run
rest 20 sec

x5
rest walk 2 min
x4
Found some mental demons on this.  Went 3:05, was breathing heavy still at the end of 4 minute break, then 3:07 and was still breathing heavy and not prepared to go back for third set.  Brought back some high school demons with basketball wind sprints, even though I knew I was moving too fast the thought kept popping in about not going fast enough and pushing thru.  Called it, and will hit again later with more appropriate mindset!

131020

10 min amrap @85% 6+6
8 burpees
14 deadlifts 115#
0.2 mile AD
rest 5 min
10 min amrap @85% 5+13+20m
3 OHS 145#
10 toes to bar 6x10 unbroken - very pleased with that - felt some better power at the bottom/back of the kip - perhaps the continental clean work this week?
200m run
rest 5 min
10 min amrap @85% 2+8+150m - struggled first three minutes with the snatch on right side... Left was fine - Some serious co ordination issues... Got the rhythm at the end - should have warmed up this movement better
4 db snatch/arm 2pd
250m row
16 walking lunges
rest 5 min
10 min amrap @85% 6+9 - pacing was spot on... Had just a little extra push at the end and was edge of comfort the whole time.
8 burpees
14 deadlifts 115#
0.2 mile AD

131019

AM
A. Front squat @31X1 3-3-3-3, rest 3 min 205.225.230.235 - video first and last - felt strong and deep with this

B. Power clean - build to a TnG 3RM 225# - solid - pr is 235 and I missed second rep at 240 due to poor re-grip.  Video is 225#
+
4 sets:
8 thrusters 135# all unbroken, done with axle
12 CTB chin ups 12 bf, 11bf/1 standard kip, 9bf/3sk, 7.3.2 bf - coordinating breathing with the pull ups was the challenge, and why I lost the rhythm and why i broke on final set.
rest 90 sec
+
GH raises @20X1 5-8x4; rest 1 min 8.8.8.8 - all unweighted, last set was challenging on last few reps - these were crazy hard some months ago.

PM
4 sets:
90 sec AD @85%
15 burpee box jump overs 24"
rest 3 min
Did not get to this.  I didn't have the motivation on Saturday pm not on Sunday pm.  Realized I needed something in life to cut back on to make room for rest and recovery... I felt great about the rest of the week and would like to have room for the extra work as it will improve my capacity and I don't want any excuses next spring.  Taking six weeks without tv as I feel this has turned into a drain on my time.  I find myself not prioritizing time for sleep while I watch an extra episode.  I already feel better about the coming week.

131017

A. Power clean off blocks 3-3-3-3, rest 2 min 2" above knee - 205.210.215.215 - first set of 215 were almost full squat, second set was more powerful.
B. Power snatch - build to a TnG 5RM in 10 min 155 x5 - 165x4 and last was a squat snatch.
+
800m run @85% - record time, no watch during 3:17 - left around the block
+
rest 2 min
+
For time: 20:27
5 wall walks steady
15 continental cleans moderate 130#
10 muscle-ups did muscle ups before cont cleans - 10.7
80m Single arm Farmer's Carry heavy each arm 155# - 40.40 with each hand, had to break half way
10 muscle-ups did after cont cleans - 4.3.2.1
15 continental cleans moderate felt great on these, feeling some good mid back power work as I fatigued... Certainly the slowest piece of the whole section but still steady.
5 wall walks
+
rest 2 min
+
800m run @85% - record time, no watch during 3:26 - could have run faster to tie the 3:17, but stayed at new 85%.  Should I try to go slower in first, or faster than perceived 85% in second, or is my conditioning just low and causes the slow down?  Other than that, thought this was a great workout.

131016

AM
row 1 min @90%
rest 1 min
x6
rest walk 4 min
x3

1805 (284-287)

1815 (2
PM
20-30 min jog Z1 29 minutes in ff on trails.  15 out net downhill and 14 back net uphill

131015

AM

530a
A. Front rack yoke carry 5-10m heavy for 3 sets, rest 90 sec 375x10.10, 395#x6m - both were the heaviest I've broken from the floor with front rack.  Third set nearly blacked out at 6m mark, but that used to happen at 295#
B. Back squat @30X1 3-4x4, rest 3 min 225.235.240.245x3 - video first and last

C. Squat clean 145#x5 EMOM for 10 min tough, last couple reps became grinders at 7 minute mark, last minute was three singles and a double... Perhaps a bit mental but the legs were on the edge of jello after this!

8a

D1. BtN Press @3010 8-10x4; rest 90 sec 85.85.90.90
D2. CG upright row @3010 8-10x4; rest 90 sec 85.85.90.90
+
12p

5 sets:
8 hspu
15 wall balls 20# to 10ft
40 double unders
rest 2 min

1:27 ub

1:33 1 trip

1:31 2 trip

1:22 ub

1:29 1 trip

Was working on double under speed and depth with wall ball squat

5p
PM
100m shuttle run
rest 20 sec
x8
rest walk 4 min
x2 20-22s, 21-22s - heavy breathing, felt the tendency to stop moving arms to breathe more comfortably, with lots of stiffness around the mid spine.  Felt great afterwards.

131010

AM
A. Snatch 2x2 @70%, rest 2 min 145#, built to this off blocks above knee, felt good
B. Snatch 2x1 @80%, rest 2 min 165#, built to this off blocks above the knee, then two sets from ground, felt better in the pocket.
C. Clean and jerk 2-2 @75%, rest 2 min 225#, built to this off blocks at knee, then two sets from ground, again better from pocket
+
EMOM for 16 min good
odd - 5 OHS 115#
even - 6 box jumps 30"

PM
30 sec row @90%
rest 30 sec
x6
rest walk 2 min became closer to five as client wanted a discussion.
x2 1013, 1010m

131009

AM
5 rounds for time: 8:22 - Felt solid
3 SDHP 115#
10 burpees
row 250m

PM
20-30 min jog Z1 - 20 Minutes on AD, 200 Calories - 60 Minute hike

131008

A. Back squat - build to a tough single 255.265.275.285 - videos 285 and 295# miss

B. Snatch - build to a max 165.175.185.195(miss), 175.185.195.205(miss), 185.195.205 - in WLing shoes, felt great in this, max ever was 215, again tough to hit the high pocket, but the squat was so smooth I got under it easily
+
For time: done - did not time
30-20-10
HR pushups
OH walking lunge meters 45# plate

PM
20-30 min AD Z1 - didn't do, did wod above in pm, then picked up Shanna from airport and 2 sessions of plank strength endurance work.

131006

Optathlon
A. 255# - comfortable - not a big enough pull at 265# - caught in squat but couldn't stand it up twice.
B. STJ - 26'3"
C. 132.8, 135.2 - fairly quick recovery, burning mostly in left hamstring
D. 25 DU- 25 pwr sn @95# - 25 burpee - 25 DU - 3:07 - ps was 13.6.6 - burpees could be faster, dus ub
E. 32'3"
F. 12:53 - steady, longest recovery of any piece all day

Did the whole thing in about 3.5 hours, had lunch and did a 90 minutes hike with dogs.  This felt like a big training day - all pb's from training stance, felt solid all around

131005

AD 30 sec @90%
AD 30 sec @50%
x5
rest walk 2 min
x3 80, 84, 82 calories

131003

10 min amrap: 8 Rounds even - All thrusters UB and deep in squat, felt my hamstrings and calves get tired with the deeper squat... never noticed that on thrusters before, but getting comfortable with depth helps me find new issues.
8 thrusters 105#
8 toes to bar

PM
3 rounds for time: 9:03 - each round basically 3:01 each, slightly slower row and slightly faster burpees each round.  Felt solid here
row 500m
20 burpees over rower

131002

A. Clean and jerk - build to a tough single in 8 min - 235# - Did a squat clean - Felt sluggish here
B. Split jerk 3-3-3 @75% effort, crisp, rest 2 min - 205#, all Touch and go at the shoulders, felt solid practice, but shaky coming from split to standing
+
6 rounds for time: 6:29, felt good here - C2B no misses and 3 sets UB, 1 no rep on pistols
10 pistols
10 CTB chin ups

PM
20-30 min jog Z1 Did 90 Minute hike, was feeling mentally low and the longer hike helped clear the mind - Got a great night's sleep after it

131001

AM

A. Back squat @30X1 4-3-2-1, rest 3 min 245x4, 255x3, 265x2, 280x1 - Depth felt very comfortable

B. Squat snatch 145#x1 every 30 sec for 4 min WLing shoes - Felt solid
C. Squat snatch 165#x1 every 30 sec for 3 min WLing Shoes - Felt solid
D1. Press @2111 4-6x4, rest 90 sec 115, 120, 125, 130x5
D2. Close grip upright row @3010 4-6x4, rest 90 sec 115, 120, 125, 130x5 - later sets uses a little hip/calf drive for upward aid

PM
A. Standing triple jump, max in 3 attempts, rest 2 min - 24'3"
B. Reverse shot toss, max in 3 attempts, rest 2 min - 36 feet with 15# slam ball
C. row 500m @97%, rest 90 sec in rower, row 500m @100% Felt a little low on juice going into this one and it showed - 136.7, 137.1

130929

30 sec prowler push max effort  Did 4 Stone/Shoulder and Squat - 150# ~30s and tough

rest 4:30
+
row 70 sec @97% Forgot the meters, but was high end effort, 1 more meter, 1 less for three rounds
rest 7 min
x3
+
rest 20 min
+
2000m run for time 8:22 - Felt Strong and found a new level of relaxed-speed... felt like I had some more pop in my step from the shuttles and could settle into that pop.  Beat Mile PR at 6:39 on my way thru... 12 Years ago I was 20# lighter, ran 6:42, nearly fell over the finish line and was a wreck for days.  Pleased.

130928

9/28

AM
A. Front squat @40X1 1-2x4, rest 4 min 225, 235, 245, 250x2 - Videos 1st and Last Set

B. PCx1+SJx2; 4 sets; rest 3 min 205, 215, 225, 230 - TnG was tough, did shortly after the squats
C. Power clean 185#x3 TnG EMOM for 12 min Have been doing these as a later AM, but this was early am right after A and B... made it much tougher
+

Ran a Yoga and Strength Training Seminar for 10 people.  Was pretty intensive and ran all day.  Did below immediately following.  Was a bit mentally tired so 80% was a good choice.
15 min @80%: 4 Rounds + Yoke/HSPU/MU
20m yoke walk tough 425#
3 pHSPU 1st Rnd 12" and 1 miss, 2nd Rnd with 8" and 3 Miss at 12", 3rd Rnd with 8" and 1 miss, 4th/5th Rnds from ground
3 muscle-ups Unbroken and easy
0.2 mile AD

PM
Off/hike or 20-30 min jog Z1 Hike 20 Minutes at Sunset