Week 2 of 9

Week 2 of 9 - Lots of Squatting this week, again!

Monday July 29

A. Backsquat - 60%x4, 70%x4, 80%x4x4
B. Snatch - 60%x4, 70%x4, 80%x3x3
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3
D. Snatch Deadlift - 85%x5x4
E. Press - 4x5

+

8 min EMOM of:
1-3 Muscles up on the min

Results:
AM
Very sore from CF games party wod, took a long time to warm up
A. 125x4, 150x4, 165x4x4
B. 65x4, 75x4, 85x3x3 - worked on pulling more and actually jumping off the ground
C. 95, 110, 125x3
D. 90#
 PM
E. Press - 70, 75, 80, 85, 90 all x4 (90x4 is a PR)
+ 
8 min EMOM:
Got 3 MUs for 6 of the sets, last 2 sets were 2s - working on making the kip in the dip more efficient 

Snatch 85

Tuesday July 30

A. Backsquat - 60%x3, 70%x3, 80%x3x2
B. Power Snatch + Snatch Push Press + OHS - 60%x3+3+3, 65%x(3+3+3), 70%x(3+3+3), 70%x(2+2+2)x3
C. Power Clean + Front Squat + Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3
D. Snatch Pull - 85%x4x4

+

3 RFT:
300m Row
15 DB Push Press
10 Burpees

Results:
A. 125x3, 150x3, 165x3x2
B. 65, 70, 75
C. 95, 100, 105 - challenging complex due to the volume of reps here
D. 90 
+ 
Did 3RFT with 15# DB - did not feel like timing this

Weds July 31

A. Front Squat - 60%x4, 70%x4, 80%x3x2
B. Snatch - 60%x2, 70%x2, 80%x2x3
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1)x3
D. Clean Pull - 85%x4x4

Results:
A. 110x4, 125x4, 145x3x2
B. 65, 75, 85
C. 95, 110, 125 - based this off of max clean, next time use max C&J
D. 130
Shorter day appreciated!

Thursday Aug 1

A. Backsquat - 60%x4, 70%x4, 80%x4x2
B. Snatch - 60%x4, 70%x4, 80%x3x3
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1)x2
D. RDL - 85%x5x5 (% of clean)
E. Push Press - 60%x4, 65%x4, 70%x3x2

+

3 RFT:
15 KBS
20 Plate Top Side Half Moons
200m Run

Results:
A. 125x4, 150x4, 165x4, 170x4
B. 65, 75, 85
C. 90, 100, 120 - worked both r & l forward on jerk
D. 130
E. 75, 80, 85
left wrist bothersome today
+
a few hours later instead of 3RFT I went to Y and did a pool workout. 
10 RFT:
Swim 25 yards
get out and do 3 perfect push ups
dive in and swim 25 yards

Fun workout and a good mix of pulling and pushing - I could not see clock very well through my fogged up googles, I think it took about 12 mins. Both wrists were irritated after the workout I think due to getting up and out of pool each round. Very ready for a rest day!!

BS 170x4

Snatch 85x2 

Snatch 85, 1 miss (squat stance too narrow), 1 make

Friday Aug 2
Rest day

Sat Aug 3

A. Backsquat - 60%x3, 70%x3, 80%x3x3
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
C. Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1)x3
D. Clean High Pull - 85%x3x4
E. Press - 4x5
F. Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3

Results: used 33#
A. 125, 150, 170
B. 65, 75, 85, 90
C. 90, 105,  120
D. 131.75
E. 65 x4 warmup, 70, 75, 80, 85, 90 all x 4
F. 110, 130, 145, 155, 145
 
Sunday Aug 4

Recovery day - Z1 pace on AD or Rower with gymnastics circuit
Did Yoga class with Angela. Felt really run down the rest of the day.

Week 1 of 9 Weeks

Amber and I are going to another Catalyst Athletics cycle. We chose to do Kara's 9 Weeks of Heaven, which is a high volume cycle adapted from a Takano program. We will be squatting almost everyday of the cycle!! Which both of us really need to do. We will test our C&J max and Snatch max on the last day. The direct quote from Catalyst is "If you don't handle volume well, don't even bother with this one." So it will be interesting to see how we adapt to this volume of barbell work and squatting especially. I am going to use knee sleeves as more or a preventative measure for squats, cleans and jerks. I am adding in some conditioning, wtd pull up & dip and gymnastic work but will have to ditch it if I can't recover for the barbell. Very excited about this cycle actually as both Amber and I saw PRs as a result of the 5 week Catalyst cycle.

Here is Week 1:

Day 1 Monday July 22

A. Backsquat - 60%x4, 70%x4, 75%x4x3
B. Snatch - 60%x4, 70%x4, 75%x3x3
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 75%x(3+1)x3
D. Snatch Deadlift - 85%x4x4
E. Press - 4x5

Optional:
8 min EMOM:
Even - wtd CTBs - 3 reps
Odd - wtd Dips - 3 reps
*keep weight light enough to get full range of motion, perfect reps

Results:
training at 3pm
A. 125x4, 150x4, 160x4
B. 65x4, 75x4, 80x3x3
C. 90, 100, 110
D. all sets 90#
E. 65x4, 70x4, 75x4, 80x4, 85x4

EMOM:
CTBs - 10# for 3 sets, 12.5 for 1 set 
Ring Dips instead of bar - 5# for 3 sets, 9# for 1 set 

Day 2 Tuesday July 23

A. Backsquat - 60%x3, 70%x3, 80%x3x2
B. Power Snatch - 60%x4, 65%x4, 70%x2x3
C. Power Clean& Jerk - 60%x(4+1), 65%x(4+1), 70%x(2+1)x3
D. Clean Deadlift - 80%x5x4

+
3 Sets, no rest:
15 Pull ups
20 KBS
30 DUs

A. 125x3, 150x3, 170x3x2
B. 60, 65, 70
C. 90, 100, 105
D. 125x5x4

no time for the 3 sets today 

Day 3, Weds July 24

A. Backsquat - 60%x4, 70%x4, 75%x3x3
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
D. RDL - 80%x4x5 (%of Clean)
E. Push Press - 60%x4, 65%x4, 70%x2x2

Results:
A. 125x4, 150x4, 160x3x3
B. 65, 75, 85, 90
C. 90, 100, 115, 125
D. 125#
E. 75, 80, 90
+ 
Yesterday's 3 sets of :
15 Pull ups
20 KBS 53#
30 DUs

7:00 mins - 
first 15 pull ups UB butterflys, first KBS 20 UB 

BS 3x160 

Day 4, Thur July 25

A. Front Squat - 60%x4, 70%x4, 75%x3x3
B. Power Snatch - 60%x4, 65%x4, 70%x3x3
C. Power Clean&Jerk - 60%x(4+1), 65%x(4+1), 70%x(3+1)x3
D. OHS - 60%, 70%x3x3
E. Press - 4x5

+

3 sets, no rest:
12 DB Push Press
12 DB high pull
15 T2B

Results:
A. 110x4, 125x4, 135x3x3
B. 65, 65, 70
C. 90, 100, 105
D. 75x1, 85x3x3
E. 60, 65, 75, 80, 85 all x4
- trying to focus on my squat stance and making it consistent for each lift, see video of OHS and compare for backsquat vid from weds.

+ 

3 sets completed with no rest but I did not time
20# DBs for PP, 15# for 1 arm DB high pulls and I changed to 15 GHDs instead to save the skin on my hands - they are hurting. Ready for a rest day, legs and bottoms of feet are tired. 

OHS 3x85

Day 5, Sat July 27

A. Backsquat - 60%x4, 70%x4, 80%x4, 85%x3
B. Hang Snatch - 60%x3, 70%x3, 75%x3x3
C. Hang Clean - 60%x3, 70%x3, 75%x3x3
D. Snatch Deadlift on Riser - 85%x4x4
E. RDL - 80%x4x5 (% of clean)

Results:
A. 125x4, 150x4, 165x4, 175x3
B. based off my squat snatch - 65x3, 75x3, 80x3x3
C. based off my squat clean - 95x3, 110x3, 115x3x3
D. 90x4x4
E. 125x4x5

BS 175x3

Day 6, Sun July 28

Crossfit Games 2013 Party at CFA

Come celebrate the games at CFA Sunday, July 28th. Heats starts at 10:30am, Party starts at12:30pm.

WOD: teams of 2-4. Any combination of man/woman

**30 minute time cap

**RX and scaled Options

WOD

50 deadlift 255/155

60 chest to bar

70 cleans 155/95

80 hand release push-ups

90 snatches 95/65

100 Toes to bar

The team workout will be followed by a showing of the crossfit

games. CFA will provide BBQ from Luellas. Please bring a side &

beverage of your choice.

Friends and family are always welcome. Feel free to come by and

hang out even if you don’t WOD with us.

Nadia and I teamed up and completed the wod Rx in 23:27. A really fun event!

Grace PR

July 21

Technically this should be a recovery day but Amber and I did Grace since we skipped it yesterday.

3:29
held with sets of 5 TnG through 20 reps, then I think I did the following 4 reps, then 3 reps, then last 3 reps were singles. . PR over the last Grace which was somewhere in the 6 min realm and all single C&Js.

Video link to Amber's blog
Grace PR video - 5 reps

Testing and Deload Week - day 5 (HBBS PR)

July 20

A. HBBS Backsquat 1 RM
rest 10mins then
B. 85% Backsquat test - 1 amrap set
+
Grace


Results:

A. 210, big PR!!
B. 7 reps but they were really shallow - a true test would have been 2 or 3 reps at full depth I am guessing

Dug really deep into CNS on the backsquat and was fried mentally so no Grace test today.

210#, didn't feel heavy on my back but I was fighting for depth. Don't have video of 205# but that had better depth. 

Testing and Deload week - day 4

July 18

A. 15-20 mins of skill work as you choose

+

3 Rounds for time:

5 pull ups
10 push ups
20 steps axle front rack walking lunges (50#)
100m run

Results:
A. Decided to do TnG practice on C&J with 95# - completed 3 sets of 5 TnGs
+
4:40
+
HS walk practice
Butterfly pull ups practice

Testing and Deload week - day 3

July 17

A. Backsquat - 80% 2x3
+
For time:
50 DUs
40 Push ups
30 GHDs
20 Pistols
10 C&Js 95#

Results:

A. 155 x2 all sets, felt good and much better depth than previously at this weight
+
ran out of time and was too hungry to start this for time

BS 155x2

Testing and Deload week - day 2

July 16

A1. Wtd CTBS 3x5
A2. Wtd Dips 3x5
+
15 min Amrap @ 85%:
500m Row
1 arm Farmer Carry (heavy) 30m per arm
5-10 HSPUs

Results:

First did a heavy single Snatch which I missed yesterday - got to 95#, then PS @100#, stopped there

A1. 9, 9, 9, 10, 12.5 all x3
A2, 9, 9, 18, 22, 22, 22 all x3

+

4 Rounds + 240m
*did 5 HSPUs and used 45# on FC

Testing and Deload week - Day 1

July 15

Due to competing on sat July 13, which was our original testing day in the Front Squat cycle, this week will be testing and some deload in prep to start a 9 week cycle.

A. Front squat - max
B. Snatch - heavy single
C. C&J - heavy single
+
EMOM - 10 mins - Even - 2-3 Push Jerks 115# from rack Odd- 5 CTB pull ups

Results:

A. 180#, PR by 10#, built up like this 95, 115, 145, 155, 165, 175, 180, 185f
B. skipped today due to time
C. 135
+
EMOM
Added weight on Push Jerks - 100, 105, 110, 110, 115 - 3 reps all sets
CTBs - all UB

FS 180x1

Greenville Games 2013

Overall Amber and I placed 4th in the Team Womens RX division
Event 1 - 7 mins to find 1 RM Clean - 6th place finish (with 295#)

Event 2 , 2 mins immediately after Clean - 800m Team Relay
Amber started us off great on first lap

Some cool photos the hand off into lap 2

Week 5, day 4

July 11
Modified a bit

A. Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80% 1x3
B. Clean + Jerk -60% 1+1, 65% 1+1, 70% 1+1, 80% 1+1

+

5 Rounds Not for time:

3-5 Muscle ups
5 GHD
5 Hip extensions
Handstand walk practice
25 Double Unders

+

Practice with reverse ball toss for distance

Results:
A. 65, 70, 75, 80, 85
B. 90, 100, 105, 120 - Jerk feeling more solid
Best throw was about 21-22 feet

Muscle ups were 3, 3+2, 4, 4, 2+2
Handstand walks getting better - feel more confident to kick up and hold in mid air

Week 5 - Day 2+3 combo to catch up

July 10

A. Power Snatch + OHS (in prep for comp this weekend) - 70% 1+3, 75% 1+3, 80% 1+2, 85% 1+2, 90% 1+2, 95% 1+5
B. Power Clean + Jerk - 70% 1+1x3, 75% 1+1x3
C. Snatch Pull -85% x2, 90% x2, 95% x2
D. Backsquat 70% 2x5

+

4 RFT:

400m Run
10 T2B
10 DB Push Press - 20#

Results:
A. 70#, 75, 80, 85, 90, 95
then did  1 set of PC and brought bar to back rack to get do OHS - did 5 again
B. 100, 110 - Jerk feeling faster but front leg splits with a pigeon toe?
C. 90, 95, 100
D. all 140#

+

11:22 UB
for time sake I decided to skip the 50 T2B for time and put T2B in my conditioning. Also I really wanted to run in prep for comp on sat - felt good but a bit sluggish on run due to a really hot and sticky afternoon
11:22 - UB

PC& Jerk last rep 110

Week 5 (Final week of cycle) - Day 1

Completed July 9 instead of July 8

A. Front Squat - 95%x1x3
B. Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3
C. Clean & Jerk - 60%x1+1, 65%x1+1, 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
D. Clean Pull - 85% of clean x2, 90%x2, 95%x2

+
In prep for the Greeneville Games Wod 1

2 rounds of:
15 KBS (1.5 pd)
15 Burpee over mat
rest 1:07 mins (this was Amber's time to complete a round)


Results:
A. 160#
B. 65#, 70, 75, 80, 85, 90
C. 90#, 95, 100, 110, 115, 125
D. 130#, 135, 145

+
Rnd 1 - 1:06
Rnd 2 - 1:04

FS 160#

Week 4, day 5 - Snatch PR!

July 6

A. Snatch - heavy single
B. Clean & Jerk - heavy single
C. Clean Pull - 105% of clean x3x3
D. Backsquat - 70% x2x5

+

CF for Hope Wod

Results:

A. 105#, PR by 10# - hit both 100 and 105 on first attempts - had 110 overhead 2 or 3 times and failed to commit at the bottom
B. 135#, lost 140 behind me on the Jerk - got too tired from the snatch PR I think
C. 160# all sets
D. 140 all sets

+

Not enough time or energy for the CF for Hope Wod today

Week 4, day 4

July 4

A. Power Snatch - 75% 2x2, 80% 1x4
B. Power Clean + Power Jerk - 75% of PC 2+1x2, 80% 1+1x4
C. Clean Pull - 95% of clean 2x2, 100% 2x2

+

The CFA class wod - Obstacle course

25 min amrap:

15 cals on Rower
10 slammers (used 30 and 25#)
5 burpee onto plate
then obstacle course with over unders, handstand walks, parallel bars, tires, sommersaults, and box step overs

Week 4, day 3

July 3

A. Front Squat - 90%x2x3
B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1
C. Jerk - 75%x2, 80%x2, 85%x1x3
D. Snatch Pull - 100% of snatch x3x2, 105%x2x2

+

Add in conditioning of choice

or

10 min Amrap:

8 K2E
6 DB Push Press
4 Pull ups (could be CTBs)
2 Burpees

Results:
A. used 155
B. 75#, 80, 85, 80
C. 110, 115, 125
D. all snatch pulls at 105

+

10 min amrap slightly modified - did 4 Sumo DL high pulls instead of pull ups and K2E on the rings to give the hands a break from a bar. used 25# DBs - I think 9 rounds

Week 4, day 2

July 2

A. Power Snatch+OHS - 70% of PSx2+1, 75%x2+1, 80%x2+1, 85%x1+1x3
B. Power Clean + Jerk - 75% of PCx2+1x2, 80%x2+1, 85%x1+1x3
C. Snatch Pull - 95% of snatch x2x2, 100%x2x2

+

For time complete:

400m Row
20 pull ups
300m Row
30 Push ups
200m Row
10 pull ups
10 push ups


Results:
A. sets at 70#, 75, 80, 85
B. 2 sets x110, 1 x 115, 3x125 - slightly better split jerk tech, still need to keep focusing on dropping under and getting head through
C. 2 sets x 95, 2 x100

+

7:27

done with CTBs, rows felt tough