11/28/2013

A. power clean and split jerk, 8x1 @75-85% of 1RM, begin a set every :90
B. Ring dips, 4x3-4, 20x1, 2:00 rest
+
For time:
30 CTB pull ups
100m farmers walk
10 kipping handstand push ups
20 CTB pull ups
10 stone to shoulder, 95
10 kipping handstand push ups
10 CTB pull ups
50m forward sled drag
50m reverse sled drag
10 kipping handstand push ups

A. 165
B. 4(unweighted), 4(5#), 4(10#), 4(12.5#)
+
24:04
180# on sled

11/27/2013

3 sets of:
500m row @85%
2:00 rest
+
6 sets of:
:25 row @100%
3:35 rest
+
3 sets of:
500m row @85%
2:00 rest

2:02.0
2:01.5
2:02.4
+
1:35.1
1:34.5
1:35.3
1:34.8
1:35.3
1:35.3
+
2:03.3
2:03.6
2:03.5

11/26/2013

A. Front squat, build to a tough 3 in 10:00
+
for 22:00
evens: 1 squat clean + 1 front squat @160
odds: 1 muscle up
+
AMRAP in 6:00
10 pull ups
25m heavy prowler push

A. 190
+
complete
+
complete with #90 on prowler

11/24/2013

A. Snatch pull, build quickly to an explosive single @ 100-110% snatch max, just to prep the CNS
B. Power snatch, build to touch-and-go 3RM
+
5 sets for reps & even run times:
AMRAP handstand push-ups
10 pull-ups
15 wall balls
400m run
4:00 rest

A. up to 150
B. 120 (125 for 2 reps, failed the third)
+
1. 15/2:08
2. 13/2:10
3. 10/2:15
4. 8/? clock was reset before I came back
5. 8/2:20


I was really pleased with the power snatch 3RM. I only thought I would get up to 115 at the most, but Stephen was telling me to put more weight on so I did and as usual he was right. 120 felt really easy, I thought for sure I could get 125 but I failed the 3rd rep. Oh well. I am very happy with this considering my power snatch 1RM is 125, so I know that number is definitely higher now if I can touch and go 125 for two. The wall ball/running workout felt pretty terrible. HSPUs were alright, I wish I didn't fatigue so quickly on those. Pull ups felt good, wall balls felt bad. It was one of those days where the ball was going all over the place, hitting me in the face and shit. The runs were just fucking cold, I could barely breathe. I wasn't able to keep the runs consistent, it's hard for me to keep a consistent running pace once I start getting tired. I think I'm going to start taking a stopwatch outside with me when I run, it's harder to pace running when you can't see a clock. 

11/21/2013

A. Power clean & split jerk, 6 x 1 @ 75-85% 1RM; begin a set every :90
B. Ring dips, 3 x 4-5, 20X1; 2:00 rest
+
For time:
800m run
100m sled drag, heavy grinding effort
25 pull-ups
35 burpees
25 pull-ups
100m reverse sled drag, heavy grinding effort
1000m row

A. complete @165
B. 5(unweighted), 5(5#), 5(10#)
+
29:49
180 pounds on sled
this one was weirdly awesome


Great day today. The power clean and jerks felt really light, although it was a little strange to power clean since all I have been doing for the past few weeks is squat cleans. Dips went better than I thought they would, I am getting better at those. The sled drag workout was actually pretty awesome. I was dreading it all day, because long chippers are not my strong point at all, especially when it involves running, sled drag, and burpees, but it actually went really well. I took the run at a pretty steady pace and felt great the whole time. The first sled drag was rough but not as bad as I thought, although that is the heaviest sled drag I have ever done. When Leah and I were setting up for the workout we weren't sure exactly how heavy the sled was supposed to be. Stephen said we should look like we're masters athletes dragging a sled at the CrossFit Games. In my mind I was thinking it would be around 100-115 pounds but that was way too light. Leah ended up putting 180 pounds on there and I didn't think there was any way I would be abe to drag it, but I actually did alright with that weight. All pull ups were butterfly and felt really good, the first time I broke them up 9-9-7 and the second time through was all sets of 5s. The 35 burpees were reaaaaal slow but steady. Thank you Stephen for keeping me on track through those, I'm sure that was not the most exciting thing to watch haha. Once I got back to the sled I had to drag it in reverse and jesus that took forever. I was so tired by this point and breathing pretty hard, I was stopping probably three times during every 25 meters. I finally made it to the row and it was pretty slow, I probably should have gone a bit faster. I did get a little kick around 250 and was able to power through until the end, finishing just under 30:00. I'm very happy with that, I thought this workout was going to take me a lot longer. Overall, I thoroughly enjoyed this workout. My engine has improved so much, I was breathing heavy the whole time but never felt like I was going to die, and I recovered relatively quickly after it was over. I was able to keep moving at a relatively steady pace the entire time. This is definitely encouraging, I know I am slowly getting better at my weaknesses. 

11/20/2013

3 sets of:
500 meter row @85%
2:00 rest
+
6 sets of:
:20 row @100%
3:40 rest
+
3 sets of:
500 meter row
2:00

2:02.2
2:02.0
2:01.7
+
1:34.4
1:34.4
1:34.1
1:32.5
1:33.5
1:33.0
+
2:03.4
2:03.1
2:02.4


I am really pleased with these numbers, I am getting so much better at rowing. I don't even hate it anymore. I feel pretty comfortable with rowing now and actually enjoy it sometimes. Progress! During the :20 sprints Stephen told me to play around with the damper a little bit, so I put it on 5 for the first set, 6 for the second, and then kept it on 7 for the rest. The second set of 500s were a bit slower than the first set because I was pretty tired from the sprints. Stephen said the goal is eventually to have the second set of 500s be the same as the first set. I also recovered pretty quickly between all the rows which is a good sign.

11/19/2013

A. Front squat, build quickly to tough 5
+
For 20:00:
Evens: 1 squat clean + 1 front squat @ 155
Odds: 1 muscle-up
+
AMRAP in 6:00:
25m heavy prowler push
2 rope climbs

A. 180
+
complete
+
2 rounds + prowler & 1 rope climb
70 pounds on prowler 


Front squats felt good today, I think the bees knees helped a lot. I think I could definitely get a new front squat PR soon. The 20:00 EMOM went really well, the squat cleans felt easy and I didn't have any misses on the muscle ups which is good, I am getting my confidence back with those, although I don't know if I can string two together anymore. The 6:00 AMRAP was alright, I was resting way too much between rope climbs though. The prowler was fast and only got difficult on the last round but it was definitely making me out of breath, especially having to turn the prowler around every time, that was a little bit of extra work haha