Mar 28

Wow first day back to training after a horrible stomach thing. Was out for a solid 3 days and couldn't eat much of anything, got super weak. So it felt great to back in the gym lifting today!

A.    Snatch                      105# x 1 x 5 OTM, 110# x 1 x 5 OTM, 115# x 1 x 5 OTM

105# x 5 OTM

110# x 5 OTM

115# was a bit hairy, took longer than 1 min between reps due to breathing (after being sick), had a few misses but all in all got 6 reps here with 115#, first time with that weight in a ENOM setting!

B.    Snatch Comp Pull                  120# 3-4 x 3

3x3

C.    Back Squat                    175#    4-6 x 5

5, 5, 5, 5,5

Could have cranked out more reps but was hesitant to push my legs too hard today after this weeks stomach illness and not eating much.

D.    1-arm Suitcase Deadlift            90#    3 x 10-12/side

R-12,12,12,

L-12, 12,12

short after all 

Mar 23

Took 3 days off and was out of town, decided to let me rest and let my back irritation recover. Then...

Fatigue Resistance Test     1-arm Waiter Carry 50# x 20 in 2 Minutes (tight/not tight)

L- 20 in 1:50 tight

R- 20 in 1:52 not tight

A.    Power Clean

    3x2 70 - 110

    3x3 75 -  115

B.    Power Jerk

    3x2 70 105

    3x3 75 110

C.    *if not tight on the FRT 1-arm Waiter Carry        85#    in 30 Seconds (6RM)

Did not do

D.    NG High Pull            60#    in 60 Seconds (12RM)

3-4 sets

12 in 30 secs tight

90 sec set - 19 in 90 secs, tight

90 sec set - 19 in 90 secs, tight

E.    Aerobic time domain with exercise/stretches that feel good       

Opps not aerobic time domain but

Did an emom 14 min

1: 5 HSPUs

2: 30s Pistols alternating 

Mar 19

A.    Snatch                     Build to a heavy, *if feeling good, go for max, if not, have drop off doubles/triples EMOM

       

B.    Clean & Jerk                 Build to a heavy, *if feeling good, go for max   

Did not do A & B - back and R hip irritated and ROM short       

C.    30 Minutes Light Intensity

    Burpee Over Tall Jerk Block x 1 Minute

    Muscle Up x 2-3

    Row 3 mins

    Knees to Elbows x 30 Seconds

    Done

Mar 18

A.    Snatch                      100# x 1 x 5 OTM, 105# x 1 x 5 OTM, 110# x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single Not to exceed 5 more singles resting as needed in between

Completed OTM 100#,105,110# then singles at 115,120, missed 125# 2-3 times. First OTM done with 110#!

115#

120#

B.    Snatch Comp Pull                  85%x 3, 90% 3x2, 95% 1x2

Done

C.    Front Squat                    170#     8-10 sets x 2-3 reps

2,2,2,2,3,3,3,3,3,2 - did 10 sets, short after all and had to foam roll low back and hips to lengthen each time

D.    GH Raise     3 x 8-12 (add weight if not short with BW) at or above 20#

Did not do, back and R hip too irritated

Mar 16

A.    Halting Snatch Triple x build to a challenging (hold 2 seconds in catch of 3rd rep)

105#, attempted 110# and got a single

95#

100#

105#

B.    Clean + Three Jerk x light-moderate

115x 3-4 sets

C.    Paused Back Squat

    10, 5, 10, 5

135x 10

155x 5

145 x10

165x5

145#x10

D.    GH Raise     3 x 8-12 at or above 20#

ran out of time

Mar 15

A.    Jerk from blocks             Establish a Max

165#, PR off blocks

B.    Conventional Good Morning        3 x 10-12 120#  

3 x 12 reps short all sets

C.    40 Minute AMRAP (steady, no tension)

    Axle Overhead Carry         60# x 1 Minute       

    Row x 3 Minutes

    Continental Clean            60# x 1 Minute

    Ski Urg x 3 Minutes

Done

Mar 14

Did Open 15.3

335 reps, first round done in 4:40, 7 MUs UB

Mar 12

A.    Snatch Pull + Snatch Max

110

Then built up with Singles of Snatch- 115x4 reps, 120x1,125x1,130x1 (matches current PR!), attempted 135 several times

B.    1-arm Waiter Carry            2-3 x 60-80 Meters 80#

L- 8, 8,

R- 8,8

Short after all

C.    BTN Press                2-3 x 15-20 60#

14,11 - short after both  

55#- 9 - short

Oh my! Triceps were on fire- need endurance overhead pushing, could not get to 15 reps

D.    Pronated  Barbell Row        3 x Build to a weight that shortens you and stay at that weight for 2 more rounds

105 x3-, short,

105x3 not short

110x3 short

110x3 short

Mar 11

A.    Clean + 2 Jerk (Pause in dip and catch) - est heavy 130# in last complex

135 , 140

This complex makes me feel slow as if I am doing jerks in mud!

B.    Jerk Footwork practice from racks     x 10-12 Minutes @ 65-80%

Done

C.    1-arm DB High Pull            3 x 10-12 40#

L-10, 10,10,

R-10,10,10

Short after all

C.    30 Seconds Work/60 Seconds Rest x 10

    Airdyne (tough)

Done

Mar 9

A.    Snatch Balance

Establish a Heavy Single at or above 110# (smooth and quick, not high and slow)

115#, 120 slow

120# 

Snatch Technique Practice from Low block x 12-15 Minutes (Triples then Doubles NTE 85%)

Done up to 105 double

B.    Back Squat            5 x 5-6 170#

6,6, 6,6, 6 short after all but was not very taxing, focused on getting deep

C.    Seated Box Jump        Establish a Max

41 inches , PR

D.    GH Raise     3 x 8-12 (add weight if not short with BW) at or above 15#

15#x12

20#x10

20#x12

Mar 8 - Hip Snatch PR, Hip Clean & Jerk PR

A.    Hip Snatch            Establish a Max

115, PR

110#

B.    Hip Clean + Jerk         Establish a Max

155, PR

155#

Wow those weights used to be my maxes from the ground not too long ago!!

C.    EMOM x 14 Minutes

    Ski Urg x 30 Seconds Tough

    Renegade Row x 30 Seconds (moderate weight, alt. sides/no pushup in between)

Done with 25#s

Mar 7

Open workout 15.2

Did open wod 15.2

Got 132 reps, 3 less than last year. Was able to do butterfly CTB this year. 

Mar 5

A.    Supinated Deadlift         205# 4-5 x 5

5,4,4, 3- grip failed on 4th rep, 3-grip fail on 4th rep : short after all sets

B.    Working with Zach on Jerk at 9:30

Worked up to 2 reps at 155#, took a while to get warmed up and feeling it.

C.    30 Minute AMRAP (steady, no tension)

    1-arm Waiter Carry 45# x 1 Minute/side

    Row x 3 Minutes

    Tall Box Jump x 1 Minute (increase height as able without tension) - 24"

    Ski Urg x 3 Minutes

3 rounds done

Mar 4

A.    Snatch Pull + Snatch x 12-20 Minute EMOM

    75-85% Snatch

started at 95# and build to 110#, then did 3-4 Sn singles at 115#, comp pulls getting a little better

100#

100#

105#

115#

B.    Axle Overhead Carry      3 x 95# x 15-20 Meters in 2 Minutes   

    15 short, 12 short , 13 short - super challenging

C.    Airdyne

    5 Sets x

2 Minutes Work (tough)

4 Minutes Rest  (light pedal/walk around)

Did 4 sets because I dug too deep on set 4

33,30,31,36 cals

Also may not have eaten enough yesterday b/c legs were heavy starting in set 1. 

Mar 2

A.    Clean + 2 Jerk (Pause in dip and catch) - est heavy

130#, very challenging complex, legs felt tired today and no drive in jerk after that pause

B.    30 Seconds Work/60 Seconds Rest x 10

    Ski Urg (tough)

Done

    EMOM 10 Minutes

    5 Kipping Butterfly Chest to Bar

    10 Wall Ball

Done

C.    Seated Box Jump 5-6 Sets x 1.1.1.1 “Tall” (Build in Weight) x 12 Minutes

30,36,37,38

Mar 1 - Snatch PR!!!

A.    Snatch Balance

    Establish a Heavy Single (smooth and quick, not high and slow)

    built to 110#

B.    Snatch Volume

EMOM ascending, descending weight then built a PR 130#!! Missed it 4 times but then boom got it solid! We are discovering that I do better with ascending, descending, then ascending and lots of volume with the Snatch. Amazing session - It was an emotional  roller-coaster! This was first over bodyweight Snatch to date at 122#. 

C.    Paused Back Squat

    Establish a Heavy ATG Single

205 , kinda paused in bottom

D.    GH Raise     3 x 8-12 (add weight if not short with BW)

BW, 10#,15# all x12 reps

E.    Seated Box Jump 5-6 Sets x 1.1.1.1 “Tall” (Build in Weight) x 12 Minutes

Did not have time for today. 

Feb 28 - Open wod 15.1 for fun!

Not officially signed up for the Crossfit Open this year for the first time ever due to focusing my training on the competing in Oympic weightlifting right now but after 15.1 and 15.1a were announced it looks a  reasonable workout to do.

15.1
9 min AMRAP:
15 T2B
10 Deadlifts (115/75#)
5 Snatches (115/75#)

+

15.1a starts immediately after and is 6 mins to build to a Max C&J

Got 153 (5 rounds + 3 T2B) by going at a moderate pace, trying not to push grip too much - I can't afford any rips on my hands or fingers right now that are not associated with my O lifting training - felt as if I had more in the tank on this amrap, breathing actually was not the limiter, grip and hand health was.
+

Hit a solid 150# C&J, attempted 160# and missed the Jerk (wha, wha, wha!)

Super fun and great community atmosphere at CFA, really fun to throwdown with everyone again!

Feb 26 - Olympic Training Total PR

A.    Competition Total **treat attempts like a meet

    Snatch 125# , matches PR - second time ever hitting this weight. Had 130# overhead 3 times

    Clean and Jerk 165#

Cleaned 170, 175 and missed jerks

Missed 180 clean twice but it is soooooo there!!!

After yesterday's PR of Front Squat 5x5 at 165#, I am pleased with what I put up, because my upper back was definately fatigued today. 

no video of my makes, here are some of the misses

C&J 175# attempt, matches clean PR

180# clean attempt, felt surprisingly not heavy - this Clean will happen at some point soon!

Feb 25

A.    Sott’s Press *slightly heavier than last week

    5x5 20-40%

22, 42, 48, 52, 52

B.    Superset

Front Squat

    165# 5 x 3-6

5, 5, 5, 5,5 short after all , 165x5 is a PR

    NG High Pull

    65#  3 x 10-12

10, 10,10, short after all sets

    1-arm Overhead Carry 55#, 3 x 7-10 Meters

L-8, 8,8,

R-8,8,8,

Short after all sets

C.    Row x 30 Minutes (easy) did not get to today

Feb 23

Superset

A.    Yoke Walk

    310# 3-4 x 4-6 Meters

Conventional Good Morning

    95# 2-3 x 8-12 (add weight if not short after 12)

Yoke 5,5,5 - PR

GM 12 @ 95, 12 @100, 12 @100

B.    Every 90 Seconds x 10

    Ski x 30 seconds hard

Done

C.    Every 90 Seconds x 10

    Wall Walk x 2

    Stone to Shoulder 60# x 10 Alt. Sides

Done

Tues Feb 24 Active rest 20 min AD moderate pace