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