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
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rest 2 min
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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.
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rest 2 min
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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
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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