September 1 - 7

Sunday:
[1] For Time:
Row 500m
21-15-9
Power Snatches @ 95lbs
Pullups
Time: 12:23rx
[2]  Wendler 2/4 (C3) - Squats
3x280, 3x300, 3+x315 (9 reps = cal @ 408lbs)
[3]  Smolov Press 4/4
Weight:  10x3 @ 140 (85%)
[4]  3 rounds for time of:
10 Deadlifts 275/185#
50 Double-Unders
Time: 4:58rx

Monday:
[1]  For times:
Run 2400 Meters (1.5 Miles)
Rest until the running clock reaches 16:00, and then…
Run 1600 Meters (1 Mile)
Rest until the running clock reaches 28:00, and then…
Run 800 Meters (.5 Mile)
*Compare to http://b1inkl82.blogspot.com/2013/08/august-18-24.html
*Add the total time of the last set of sprints and compare to total time of this set.
Aug19:  6:13+6:33+6:42=19:28 (goal time to beat)
Sep02:  10:09+6:53+3:17=20:19 (it was even hotter outside today @ 5-6pm)
[2]  Volleyball

Tuesday:
Lunch: 
[1]  Smolov Press 1/4 (w2)
Weight:  6x6 @ 120lbs (70%+5)
PM:
[1]  12 minutes to work to a heavy Hi-Hang Snatch (shoulders even with the bar – start roughly 3-6″ below the hip).
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

95, 115, 115, 135, 135, 135 [2]  Wendler 2/4 (C3) - Deadlifts
Weight:  3x315, 3x335, 3+x355 9reps
[3]  5 rounds for total time of:
50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans 185/120#
Rest 1:1
Times:  1:56, 2:15, 2:04, 2:08, 2:27
[4]  Volleyball ***We won our game, but I injured my eye.  From setting the ball, I got one grain of sand/salt in my eye and it caused a 1/2 CM dent/scratch.  Got this removed at the clinic and my eye started to swell up the next day.  They gave me some eye drop medicine to help.

Wednesday:
*** My eye still hurts, I didn't get very good sleep at night.  Spent all day in Dubai, UAE visiting the Burj Khalipa - World's Tallest Building, Dubai Mall, Emirates Mall, and CrossFit Lifespark.  I didn't workout at the box, but I did do some skill work.  Did 7 Strict Muscle Ups UB, some rope climbs, and bar muscle ups.  And talked to a Games Athlete: Candice Howe

Thursday:
*** Didn't go to work today, eye still not good.  The night before I didn't get any good sleep.  I tried sleeping throughout the day as much as possible.  In the morning the doctor looked at my eye, drained some saleen to clean it, and put a drop of medicine.  No training.

Friday:
*** Eye still bothering me a lot.  I didn't sleep very good at all.  Doctor put a saleen drain on my eye for 30 mins and it felt good and refreshed.  Eye sight is not improved, but pain is not as bad.  Went to work today but now I am very tired throughout the day.  The Dr. gave me some ambiene to help sleep later... if i can make it lol.  So tired.

Saturday:
*** Day off:  Eye still sensitive and swollen.  Today I am just trying to spend as much time indoors as possible.  I did go in today for mobility though (and a mental break... I can't stop the itch to train!).  Worked mostly on the front rack mobility and my wrists.  My left wrist, after 2.5 months, is still hurting after maybe pulling/tearing a tendon that connects to the thumb.  As a warmup did 5 rounds with 45lb barbell of: 10 Backsquats, 5 Presses from the back, 10 second bottom squat hold.

Scheduled training for my people:
Friday/Saturday
[1]  EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.
[2]  EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.
[3]  For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
250 Double Unders

[1]  12 minutes to establish a 3rm Push Press.
[2]  Wendler 2/4  -  Front Squats
[3]  5x500m Row
*All sets should be performed at roughly 90-95% RPE. Rest 30 seconds between sets. During the rest intervals stay on the erg and keep the flywheel spinning slowly. The goal is to maintain pace +/- 5 seconds on all sets.

 

August 25 - 31

Sunday:
Rest Day (unplanned.  going Offbase to watch a Movie and will not be back in time.  Social day).

Monday:
[1]  15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

Weight:  145lbs (ran out of time for 155)
[2]  3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Weight:  3x145lbs
[3]  "The Chief"
5 Rounds for time:
3 Min AMRAP
3 Power Cleans @ 135lbs
6 Pushups
9 Air Squats
Rest 1 Min

Time:  (1) 5+17 (2) 5+12 (3) 5+6 (4) 5+1 (5) 5+3
[4]  Volleyball
[5]  Wendler 1/4 (C3) - Squats

Weight:  305x12 (446lbs)

[6]  Wendler 1/4 (C3) - Deadlifts

Weight:  335x6  (404lbs)

Tuesday:
Lunch:
[1] Smolov 1/4(1) - Press
Weight: 6x6 @ 115lbs (70%)
PM:
[1]  15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
Weight:  135, 155, 185, 205, 225
[2]  3X1 @ 90% of max from above – rest 60 sec.
Weight:  3x1 @ 205

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up. 

[3]  3 rounds for time of:
15 10 Deficit HSPU 6″
25 Pullups
75 Double-Unders
Time:  13:27rx

Wednesday:
[1]  12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
Weight:  95, 115, 125, 135, 145x2, 145
[2]  12 minutes to establish a 3RM Hang (top of knee) Power Clean.
Weight:  155, 165, 185, 205, 225x1
[3]  12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
Weight:  135, 155, 185, 185, 185   *Felt very good on the Split Jerk.  Very Fast lockout!
[4]  "Penalty Box"
6 x 300 m Row
There are three rules...
1. The 500m Pace below your average 2K pace
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.
*No Burpees.  Held it at 23SPM and average row time (500m pace) @ 1:46-1:49. Last round @ 1:43


Thursday:
Lunch: 
[1] Smolov 2/4(1) - Press
Weight: 7x5 @ 125lbs (75%)
PM: 
[1]  For time:
21-15-9
Wallballs
DB Snatches @ 55lbs (Alternating)
GHD Situps
Time: 6:55rx *Kept moving and went UB.
[2]  Wendler 1/4 (C3) - Front Squats
5x215, 5x230, 7x245, 3x245
[3]  For Time, alternate movements:
25-20-15-10-5 Thrusters @ 95 lbs
50-40-30-20-10 Double Unders
Time: 9:39rx  *My Left Wrist is really bothering me today on this.  I did set of 25 Thrusters UB, then I just started to fall apart.  Physically, I almost did all reps UB, but my wrist was having trouble keeping the front rack.  Same for Front Squats.

Friday:
[1]  Recovery  *Slept for 2 sessions totalling: 10.5 hours (3.5+7).  I feel great!

Saturday:
[1]  "Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
https://hotshots19.crossfit.com/
Time:  38:21rx
[2] Smolov 3/4(1) - Press
Weight: 8x4 @ 130lbs (80%)
[3]  Death by Double Under
Start with 5 DU
Add 5 each Minute until you can’t complete the prescribed reps in one minute.
If you fall out before the 10 min cap, Guess what? Work on your DU in the remaining time!
Complete

 

 

 

August 18 - 24

Sunday:
(late night)
[1]  3 Rounds for time:
10 "Right arm" Kettlebell Overhead Walking Lunges (KBOHWL) @ 24kg
20 GHD Situps
10 "Left arm" KBOHWL
20 Wallballs
Time:  9:54rx  (Unbroken)
[2]  3 Rounds not timed:
15 UB Butterfly Pullups
10 GHD Raises
5 Manmakers @ 15kg dumbbells (1 each hand) [Burpee Down, Pushup, 1 Right Arm Row, Pushup, 1 Left Arm Row, Pushup, Squat Clean, Thruster]
*Complete

Monday:
[1]  SPRINTS
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible. Rest for the rest of the 12 mins then go!

Times:  6:13, 6:33, 6:42 (in direct sunlight + 110 degrees + 99% humidity)
[2]  Volleyball

Tuesday:

[1]  15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

Weight: 115, 125, 135, 145, 155

[2]  3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

Weight:  140

[3]  4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.

Weight:  155

[4]  For Time:

8 Muscle Ups

12 Power Cleans @ 155lbs

16 Front Squats @ 155lbs

20 Alternating KB Snatches @ 70lbs

16 Front Squats @ 155lbs

12 Power Cleans @ 155lbs

8 Muscle Ups

Time:  14:04rx  (would be under 14:00... I had to wait a little bit to get access to my own rings again... )

[5]  Volleyball

Wednesday:

[1]  15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

Weight:  135, 155, 165, 185, 205

[2]  3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Weight:  185

[3]  3 rounds of:

5 Snatches @ 135

10 Overhead Walking Lunges @ 135

Then 20 Burpees to a target.

Time:  8:15rx

[E]  Walking Lung Max @ 185lbs for two steps.  (OMG that was heavy)

[4]  Volleyball

Thursday:

[1]  12 minutes to establish a 3rm Hang Power Snatch (from hips).

Weight:  95-115-115-125(x2)-125(x2)

[2]  12 minutes to establish a 3rm Hang Power Clean (from hips).

Weight:  135-155-165-175-185

[3]  12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).

Weight:  135-155-165-185

[4]  Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

** The Gym got crowded, I no longer had room to do the WOD.  Then lost interest/motivation.

Friday:

[1]  Rest Day

[2]  Volleyball

Saturday:

[1]  Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
Weight:  145lbs for triple

[2]  Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
Weight:  185lbs for double

[3]  30 Rounds of BEAR Complex @ 185lbs
Time:  29:27rx. *(Harrison got 23:28rx.  Holy crap!)  My tempo was 1 EMOM. Goal to finish under 30 mins.
[4a]  3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.
[4b]  3X15 Reverse Hypers – heavy but fast, rest 60 sec.
**Tried 1 Round of 4a/b and was just too spent on energy, haha.





 

August 11 - 17

Sunday:
[1]  Wendler 3/4 (C2) - Squats
5x255, 3x290, 1+ 325 (11 Reps! Cal=441)
[2]  Wendler 3/4 (C2) - Press
5x120, 3x130, 1+ 140 (4 Reps! Cal=161)
[3]  For time:
50 reps each of:
- GHD Situps
- DB Snatches @ 25kg
- KB Swings @ 32kg
- C2B Pullups
- K2E
- Boxjumps @ 24"
*Done in any order.  Once a movement begins, you may not move on till that movement is complete at 50 reps.
Time:  25:54rx

Monday:
[1]  Wendler 3/4 (C2) - Deadlifts
5x285, 3x325, 1+ 365 (5 Reps! cal= ~430)
[2]  Row 2000m for time:
Time:  7:45 PR

Tuesday:
[1]  15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
Weight:  95, 115, 125, 135, 135, (fucking grip!!! I need straps, the humidity here is horrible, chalk no good!)
[2]  3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
Weight:  3x1 @ 125
[3a]  5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec. @165lbs
[3b]  5X6 Pendlay Row – heaviest possible, rest 60 sec. @165lbs
[4]  12 Min AMRAP, ladder
10 Wallballs
10 Power Snatches @ 95lbs
20 Wallballs
20 Power Snatches @ 95lbs
30 Wallballs
30 Power Snatches @ 95lbs
etc...
Score:  26 of 30 Power Snatches
[5]  Vollyball @ 7pm

Wednesday:
[1]  Wendler 3/4 (C2) - Front Squats
5x205, 3x230, 1+ 265 (6 Reps! Cal=319lbs)
[2]  3 rounds for time of:
40 Double Unders
20 Pullups
10 Clean and Jerks (115M/ 75W)
Time:  8:50rx  *Not sure what happened, but round two my lungs felt knotted up.  I could hardly breath and when I could I was knocking out big numbers very smoothly.  I can go faster.
[4]  Vollyball @ 8pm

Thursday:  Rest/Recovery
AM:
[1]  Flight PT - Ultimate Football
PM: 
[1]  Volleyball

Friday:
All Day: Bunker Gear.
PM: 
[1]  For Time:
4 HSPU
12 Hang Power Cleans @ 155
8 HSPU
8 Hang Power Cleans @ 155
12 HSPU
4 Hang Power Cleans @ 155
150 Double-Unders
12 HSPU
4 Hang Power Cleans @ 155
8 HSPU
8 Hang Power Cleans @ 155
4 HSPU
12 Hang Power Cleans @ 155

Time:  14:38rx

Saturday:
[1]  15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

135, 155, 185, 205, 215
[2]  3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

195x3
[3]  4 Rounds for time:
15 Backsquats @ 165lbs *Taken from the ground.
15 Burpees

Time:  9:21rx






 

August 4 - 10

Sunday:

[1]  Wendler 2/4 (C2) - Backsquat
3x275, 3x295, 3+ 315 (13 Reps! cal= ~450)
[2]  Wendler 2/4 (C2) - Press
3x120, 3x130, 3+ 140 (4 Reps. cal=158)
[3]  For Time:
Row 750m
21 Cleans @ 155lbs
Row 500m
15 Jerks @ 155lbs
Row 250m
9 Clean & Jerks @ 155lbs
*These are NOT power cleans...
Time:  18:26rx

Monday:
[1]  "Annie"
50-40-30-20-10
Double Unders
Situps
Time:  6:22rx PR!  (Unbroken!)
[2]  Wendler 2/4 (C2) - Deadlifts
3x305, 3x325, 3+ 345 (8 Reps. cal=437), 1x365
[3]  Supple Cleans (left wrist hurts still)
1x135, 1x185, 1x205, 1x225
[4]  Volleyball

Tuesday:
[1]  15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

95, 105, 115, 125, 135, 145, 145
[2]  3×3 @ 95% of Max from above – rest 90 plus seconds.

3x3 @ 135
[3]  4X3 Snatch High Pulls @ 110% of Max Snatch – rest 60 sec.
*5 sec descent from hips down to floor.

@185
[4]  10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pullups
Pistols
Hand Stand Pushups

Time:  9:36rx

Wednesday:

[WU] 20-15-10-5

GHD Situps & DB Snatches @55lbs

*not timed, 80-90% effort
[1]  Wendler 2/4 (C2) - Front Squats
3x225  , 3x235  , 3+ 250 (6 reps. Cal=300)
[2]  Death By Bear @ 95lbs

Score: 5reps of 6
[3]  *Immediately followed by:
150 Double Unders - 3 Burpee Penalty on the spot for each trip up.

Time:  8:44 (2:44 for DUs. Did 6 burpees. 55, 50, 45 on DUs)
[4]  Volleyball

Thursday:

[1a]  Pressing Jerk Balance: 10x1

[1b]  Jerk Balance Over a Pipe: 10x1

[1c]  On Toe Jerk Under (back rack): 10x1

[1d]  On Toe split jerk (front rack): 10x1
*All of 1a-1d is with a emtpy barbell

[2]  15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
Weight:  205lbs

[3]  3×2 @ 95% of Max from above – rest 90 plus seconds.      
Weight:  195lbs    

[4]  5 mins EMOM

3 Muscle Ups

AMRAP 135lb Power Snatch  Reps:  4-3-3-2-2

Rest 2 mins

5 mins EMOM

5 135lb Backsquats (taken from floor)

5 burpees

Friday:
[1]  Reps of:  10-8-6-4-2
Clean & Jerks @ 135lbs
- After each round of C&J, perform 2 Rounds of "Cindy"
Time:  12:37rx  (round of 10: 5 UB. round of 8: 4 UB.  Then round of 6, 4, 2 UB)
[2]  Barbell rollout into muscle clean into shoulder press @ 75lbs, 3x10 reps
[3]  Volleyball

Saturday:
[1]  Three sets, not for time, of:
Toes to Bar x 15 unbroken reps
Double-Unders x 40 unbroken reps
Tall Box Jump x 1.1.1.1.1 @30" + 3x45s
(rest 10 seconds between jumps, step down to a smaller box between reps)
[2]  5 Rounds for time:
5 Deadlifts @ 315lbs
5 Wallclimbs
Row 250m

Time: 15:34rx