April 22 - 28

Monday:
Rest Day

Tuesday:
AM: 
[1] 2mile run:  every 1/4 mile (400M) do 20 pushups or 20 squats (alternating)
So it looks like this in rounds:
4 rounds of:
400M run
20 Pushups
400M run
20 Squats
Planned Cheat Meal - Pancakes (Not worth it... pancakes were not all hyped up as they were)
PM:  BHCF Outlaw.
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
95x2, 95x2, 105x2, 115x2, 125x2, 135x1 (failed, was more of a press out), 125x2
[2]  As a Circuit:
@245lbs - 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
@250lbs(70%) - 5X3 Tempo HBBS @ 75% – rest 60 sec.
[3]  As a Circuit:
- 3x20 Perfect Pushups @ 3sec interval
- 3xME Blocked Gymnastics Kipping Pullups  (15, 15, 17)
[4]  Conditioning:
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K
Pace:  finish at 10:40.  Burpee: 6 secs; Double Unders 2 secs: 1K 3:50
Time:  11:03.  Row 1K @ 4:12mins
***correction*** time is 10:53. I started 10 seconds in as a count down.

Wednesday:
PM:
4 Rounds
10 Front Squats @ 165lbs (Unbroken!)
15 Toes 2 Bar
50 Double Unders
Time:  9:04rx

Thursday:
AM:  Ultimate Frisbee
PM:  Rest Day

Friday:
AM:  Rest Day
PM:  Ultimate Frisbee

Saturday:
Noon: 
[1]  7x2 High Hang Clean + Jerk - Heaviest Possible - Rest 60 Secs Between sets
165x2, 175x2, 185x2, 195x2, 205x2.
[2]  As a circuit:
- 4x3 Clean First Pull - Heavy - Rest 60 Secs  275-285-285-285
- 4x2  1 1/4 Front Squats - Heavy - Rest 60 Secs  205-225-225-225
[3]  For Time:
2 Muscle Ups
10 C&J @ 135
4 Muscle Ups
8 C&J @ 155
6 Muscle Ups
6 C&J @ 185
8 Muscle Ups
4 C&J @ 205
10 Muscle Ups  - Time @ 18:32
2 C&J @ 225  (10lbs from 1RM:  235lbs)
Time:  20:20rx

Sunday:
AM: http://www.crossfitinvictus.com/wod/april-27-2013-competition/
Workout of the Day
OFF-SEASON
[1]  Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
6/4 Muscle-Ups
Rest 2 minutes
(1) 1:29, (2) 1:35, (3) 1:40[2]  For time:
Run 200 Meters
135 lb. Thruster x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 400 Meters
135 lb. Thruster x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 800 Meters
135 lb. Thruster x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Time: 15:36rx
[3]  5 min rest then:
- 1x20 HBBS @ 225lbs  (got all 20 UB)
[4] Three sets of:
Glute-Ham Raises x 6 reps @ 3011 (Tempo)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
PM:
[1]  CF Main Site:  Sunday 130428
Shoulder press 1-1-1-1-1 reps   135, 140, 145, 150, 155, 160(fail), 160(fail)
Push press 3-3-3-3-3 reps   165, 170, 175, 180, 185, 190, 195
Push Jerk 5-5-5-5-5 reps   155, 165, 175, ------------ (hand/wrist hurts.  May have bruised or stretched a tendon in the thumb.)

Ate like crap today (Sunday) even though I did lots of work.  This was a planned cheat meal breakfast and I went overboard.  Never again!

April 15 - 21

Monday:
PM:
[1]  For Time:
1000M Row
75 Flutterkicks (per leg)
50 Wallballs 20lbs
25 Kettlebell Swings 2p
750M Row
50 Flutterkicks
25 Wallballs
500M Row
25 Flutterkicks
250M Row
Time:  20:10
*This was a awesome WOD in regards to exploring pacing on the rower.  Great way to push.*
[2]  Skill:  Paralette Handstand Pushups:  5-4-3-3-3 all practicing kipping.
[3]  Skill:  Handstand Walks:  10 mins

Tuesday:
AM:
[1]  2Mile Run
PM:
[1]  Push Press 2-2-2-2-2-2-2
Do a 5-5-3-3-3-2-2
the 7x2 should be 70% + of your 1RM
155x2, 165x2, 175x2, 185x2, 195x2, 205x1 (2nd failed), 195x2
[2]  Clean Skill/Strength
High Hang Cleans: 3x1x155, 3x1x165
Hang Power Clean + Squat Clean: 2x1x165, 2x1x175, 2x1x185, 1x205
[3]  OutLaw Power Clean + Power Jerk:  3x1@70% (165), 3x1@75% (175), 2x1@80% (185)
60 Secs rest between reps
*This felt really good, fast, and strong. 
[4]  For Time:
Reps of 5-4-3-2-1
185lb Hang Power Cleans
Muscle Ups
38inch Box Jumps
Time: 5:57rx UNBROKEN
[5]  Skill:  Boxjumps
Work up to a 1RM Box Jump (previous PR is 51inches).
Score:  48 inches.  *Very happy with this height after doing all the previous work.

Wednesday:
AM:
[1]  Snatch Skill Work.
Hang Squat Snatches:  8x45, 8x65, 6x95, 3x115
[2]  BHCF WOD.
For Time:
10 Strict Pullups
15 Overhead Squats @ 115lbs
20 Chest to Bar Pullups
25 Front Squats @ 115lbs
30 Pullups
35 Backsquats @ 115lbs
Time:  7:00rx  (Unbroken Squats)
PM: 
WOD from CF Invictus
[1] Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
*Did 115lbs @ 8 reps & 5, 3, 3, 3 wallclimbs
[2] Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
Time: 8:21rx

Thursday:
AM:
[1]  Hooverball with 10lb Medball
PM:
[1]  Snatch skill.
7x1 2-Position Snatch (high hang[pocket] & hang[above knee]) -- Heaviest possible, rest 60-90 sec.
75lbs - 85lbs - 95lbs - 105lbs - 115lbs - 105lbs - 95lbs
[3] Hang Snatch - 115lbs - 125lbs - 135lbs
[4]  HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
215lbs - 225lbs - 245lbs

Friday:
AM:
[1]  20 min EMOM alternating movements
1st Min:  5 Hang Power Snatches + 5 OHS @ 95lbs for the first 10 mins, 105lbs the 2nd 10 mins
2nd Min:  25 Double Unders
[2]  Muscle Up Skill work.
PM
[1]  Clean & Jerk Practice
C&J:  135x5, 165x3, 185x3, 205x3, 215x2, 225x1, 235 (failed to lock out x2)

Saturday:
AM:  10k Ruck March "Fallen Warrior 10k"
[1]  Made it to about 5.5 miles then had to call it quit and head to the finish line early.
* Two blisters on right foot; feet, hands, and lips felt numb; started having trouble keeping hyrdated during last 1/4 mile; camelback water was warm and felt like puking when I tried to drink; the outside temp was rising quickely; was about 87-91 degrees when I quit at 7:30am.
* Afterwards, it took my body 1.5hours to cool down.  I had red splotches all over from the heat.
* Next two days my hips/IT band felt immobile and needed severe rehab.

Sunday:
PM:
[1]   "A Little Upper Body"
Reps of 21-18-15-12-9
Time:  10:51. 
*I had to skip round of 15 because of some globo gym douche bags overcrowded the CrossFit Sprung to do Kettlebell shrugs and GHD "Crunches"... They kept on trying to still the GHD and reposition the settings.
[2]  1x10x88lbs Kettle Bell Swings.

April 8 - 14th

Monday:
Rest Day.  Sore from all the travel and Open 13.5 wods.

Tuesday:
Am
[1] Deadlifts: 5-4-3-2-1
315, 325, 345, 365, 385lbs
[2] For time:
10-8-6-4-2 Deadlifts @ 275
2 Muscle Ups
10-8-6-4-2  GHD Situps
Time:  7:29. No chalk
[3]  For time&unbroken:
Row 500-400-300-200-100Meters
25-20-15-10-5 Wallballs
Time:  11:23rx
Pm
[1]  BHCF wod
4 rounds of:
In 3 Mins
20 Pullups
20 Shoulder to Overhead
AMRAP burpees
Rest 2 mins
Round 1: 165lbs. [9 burpees]
Round 2: 135lbs  [3 burpees]
Round 3: 95lbs.   [6 burpees]
Round 4: 75lbs.   [19 burpees]
Score: 37 burpees.

Wednesday:
PM *from CrossFit Invictus (CJs program)*
A.
Front Squat
*Set 1 – 5 reps @ 70%  @210
*Set 2 – 4 reps @ 75%  @225
*Set 3 – 3 reps @ 80%  @245
*Sets 4-6 – 3 reps @ 85%  @255
Rest 2 minutes between sets.
B.
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes
(List loads used for each of the five sets. Barbell can’t touch the floor once you start.)
155, 165x4
C.
Ran 2 miles:
Run for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air.

Thursday:

AM:

Ultimate Frisbee

PM:

From CrossFit Invictus http://www.crossfitinvictus.com/wod/april-11-2013-competition/

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday:
PM:
Thirsty Throwdown CrossFit Competition.  5th Place (4th kinda... there was a 2 person tie for 2nd)
[1]  3 Mins establish 1RM Snatch followed by 3 Mins AMRAP Burpees onto 25lb plate.
- Snatched 135, 155, 165. Then 64 Burpees.  155lb was sloppy, 165lb was a solid squat. (7th & 2nd)
[2]  "Grace" - 30 Clean & Jerks @ 135lbs (5th)
- 3:10mins/secs PR!!!
[3]  Chipper.  30 Reps of the following with 15min time cap:
- Row for cal
- Med Ball Cleans @ 20lbs
- Kettle Bell Swings @ 1.5p
- Deadlifts @ 155lbs
- OH Walking Lunges @ 45lbs
- Hand Release Pushups
- Situps, Abmat
- Shoulder to Overhead, Push Presses @ 65lbs  (UNBROKEN!!!)
- Double Unders
**Score:  13:25mins  (5th)
Overall, happy with performance.  Wished it was more traditional CrossFit versus strength biased.  I was the only one who snatched bodyweight+.  Average height/weight of competitors (besides me) was:  5'9"-5'11" & 185-220lbs.
Also:  During warmup, pulled a neck/trap muscle/tendon doing snatches @ 135lbs.  2 days later still hurts.

Saturday:  Rest/Mobiliy/Coaching.
Coached this wod:
15 Min AMRAP Ladder
3 Medball Cleans
3 Toes2Bar
6 Medball Cleans
6 T2B
9, 9, 12, 12, 15, 15...

Sunday:
AM:  Strength/Skill
Still can't pull from ground... Muscles in neck/shoulder preventing me from getting a strong shrug.
[1]  3x10 of HHBS:  225lbs, 245lbs, 275lbs
[2]  2x25:  GHD Situps, Reverse Hypers
[3]  1x15:  GHD Glute Ham Raise
[4]  Skill Work.
2x5 Muscle Ups
2x1 Muscle Up+Backward Roll
Double Under Practice
PM:
[1]  Front Squats:  5x185, 5x205, 3x225, 3x245, 2x275, 1x300 (PR!!!!!)
[2]  5 Rounds for time: (time unknown)
1.5 Front Squats @ 155lbs, 3 reps
20 Double Unders
[3]  Skill Work with Muscle Ups

April 1 - 7 (13.5)

Monday
Travel

Tuesday
5 rounds
30 squats
20 pushups (perfect)
10 flutterkicks (2 count)
Time: 8:41
Then more perfect pushups
10 close grip
15 wide
20 regular.
Smoke upper body

Wednesday
Travel

Thursday... post travel no sleep
[1] EMOTM for 10 mins
3 Hang Power Cleans @ 155
20 Double Unders
[2] For time:
5-4-3-2-1 Hang Squat Cleans @ 185
10-8-6-4-2. Burpee C2B pullups @ 1 foot reach
Time: 8:38
[3]  HBBS:  5x185, 2x5x225, 3x275
[4]  OHS:  5x135,  3x155, 1x185
[5]  10 Muscle Ups & triple under practice

Friday
[1]  21-15-9. Wallballs & Pushups
Time:  3:26
[2]  3-3-3-3 thrusters
3x175, 3x185, 3x185, 3x185
C&J:  3x185
[3]  13.5 prep.

Saturday
[1] CrossFit Open 13.5
Score: 81

Sunday
[1]  13.5
Score: 60
[2]  13.5
Score: 88
[3]  cleans:  worked up to 245.
[4]  Eat like a fat King.