September 22 - 28 (test week)

Sunday:
"CrossFit Total"
1 Hour total; 3 Attempts at each
[1]  Press: 155 (160,160)  *No PR.  Lifetime PR is 165.
[2]  Squat: 365 (385, 385)  *No PR. Last PR is 375.
[3]  Deadlift: 405, 415 (425)  *PR!  Last PR was 410.
Total:  935lbs

Monday:
[1] “Isabel”
30 Snatches for time @ 135/95#
Time:  6:14rx

Tuesday:
[1] 12 minutes to establish a 1RM Push Press (from rack)
Weight:  215lbs, fail @ 225lbs
[2] 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
Reps:  9 & 7
[3] “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg  *unbroken
12 Pull-ups   *bar to slippery for UB
Time:  9:54rx

Wednesday:
[1] 15 minutes to establish a 1RM Jerk (racks may be used).
Weight:  205, 225, 245, 255
[2]   In Partners of 3 (each partner completes 1 round at a time before moving on)
4 Rounds for time:
15 GHD Situps
10 Boxjumps @ 30"
5 Deadlifts @ 315lbs
Time:  19:47rx (average 1:20 per round)

Thursday:
[1]  EMOM 5 Mins:  2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Weight:  205lbs
[2]  20 minutes to establish a 1RM Front Squat. Do a walk out with ~25lbs more than max.
Weight:  265, 285, 305, 315
[3]  150 Burpees for time.
Time:  9:29rx

Friday:
[1]  EMOM for 5 minutes:
2 Snatches (full) @ 80%  @135lbs
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% @135lbs
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Score:  20/20 (6 in minute one, 4 in minute 2 with time left)
Rest as needed between test 1 and 2.
[2]  Row 500m ME.  Go for a PR.
Time:  1:35.2
[3]  Snatch Work (felt good and was bored... besides, Sat is rest day)
All @ 135lbs
1x3 Hang Snatch
1x4 Hang Snatch
1x5 Hang Snatch
1x3 Hang Snatch + 1x3 Push Press (snatch grip)
1x3 Hang Snatch + 1x3 Push Press (snatch grip)

Saturday:
Recovery Day.  Dubai !    Fat Day

September 15 - 21 (deload)

Sunday:
[1]  In 3 minutes, perform:
30/25/20 burpees
20/15/10 deadlifts (245/165)
AMRAP box jumps (24/20) 30"
Rest 3 minutes
Score @ 30" box:  round 1=7 boxjumps, round 2=8 boxjumps, round 3=16 boxjumps
[2]  2x25 GHD Situps & 2x25 Reverse Hypers

Monday:
Spontaneous Rest Day...ish
Tracking Purpose.  I had my guys do this:  Run 3k/2k

Tuesday:
[1]  For Time:
25 Ring Pushups
15 Backsquats @ 225lbs
20 double unders
12 Backsquats
40 double unders
9 Backsquats
60 double unders
6 Backsquats
80 double unders
3 Backsquats
25 Ring Pushups
Time:  11:21rx (Unbroken on squats *from rack)

Wednesday:
[1]  3 rounds:
30 Wall-balls 20lb
15 Pull-ups

Time: 5:39rx
[2]  50 GHD Situp wallballs w/14lb

[3]  50 Reverse Hypers w/10lb wb

Thursday:
[1]  5 Rounds (in groups of 3, alternate 1 at a time)
Work:Rest =  1:2
Row 250m
10 Hand Release Pushups
30ft walking lunges w/ 2x54lb Kettlebells down at side
30ft Farmers Carry w/ 2x88lb Kettlebells down at side
Rest while 2 partners go.
Rounds in time:  (1) 1:58, (2) 1:52, (3) 1:56, (4) 2:00, (5) 1:54
Total Group Time:  28:38
[2]  3x15 GH Raise

Friday:
2xHazmat Response Exercise (6 hours)
1 hour in level B suit @ 110 degrees outside.
***Slept for 3 hours afterwork

Saturday:
AM:
[1]  5 Rounds
Swim 25m
10 HR Pushups
Swim 25m
20 Air Squats
Time:  13:39rx  *Freestyle one round: Side stroke 2-5
[2]  21-15-9
Deadlifts @ 225lbs
Toes to Bar
Time:  3:56rx
Total Time (wod 1+2): 17:35
[3]  21-15-9
Backsquats @ 135lbs (Taken from floor)
Burpees
Time:  5:24rx
Total Time (wod 1+2+3): 22:59rx
**Total time is for the next "King & Queen of the gym" competition:  Points equal total time.

[4]  200 Doubleunders for time:

Time:  2:32rx

































 

September 8 - 14

Sunday:
*** My eyesight seems to be much better, but I seem to be very tired (at least my eyes are telling me I'm tired).  So today I will go to the gym and try and workout.  At the very least, I will be there to coach my people.

My WOD:
[1] EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.
Weight:  135lbs
[2] EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.
Weight: 165lbs *there was no 5lb plates... 155 x3 +1 jerk
[3]  Wendler 3/4 (C3) - Back Squats

Weight:  265x5, 295x3, 335x4
[4]  For time:
Reps of:  15-9-6-6-9-15
Boxjumps @ 24inches
Toes to Bar

Time: 4:22rx
[CO]  50 Wallballs w/ 3burpees start every min.

Time: 2:42 (21-14-15)

My Class (for tracking purposes):

[1]  15 mins Snatch Complex for max weight:

1 Power Snatch + 1 Snatch + 1 Push Press + 1 Snatch Balance

[2]  Wendler 3/4 (C3) - Back Squats

5, 3, 1+

[3]  5 Mins AMRAP KB Snatches @ 24kg

Then 250 Double Unders (immediately after 5 min amrap)

OR

[3]  For Time: 

"Karen" 

150 Wallballs @ 20/14lb

*EMOM do 3 Burpees (starting with burpees)

20 Min CAP

[E]  Smolov Press (week 2 Day 4)

If you been staying on track this is where you are.

Otherwise, restart week 2 on Tuesday.

Monday:

[WU]  10 Mins Snatch Balance Complexes:
Weight:  135lbs, 155lbs, 185lbs (Snatch Grip Push Press+Push Jerk+OHS+Snatch Balance)
Weight:  205lbs (two failed attempts, then: Snatch Balance (hold) + OHS)
Compare #1 to http://b1inkl82.blogspot.com/2013/08/august-5-11.html (Tuesday @ 145).
[1]  15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
Weight:  115, 135, 145, 150, 155, 160

[2]  3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.
Weight:  4x2 @ 160lbs, 1x165lbs

[3a]  4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.

[3b]  4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.
Weight:  145lbs for both, Oly straps for high pull

[4]  *This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups  Reps:  10 Muscle Ups

  3:00 AMRAP of:  Rounds:  2+1

  9 Shoulder to OH 135/95#

  12 TTB

1:00 ME Muscle-Ups  Reps:  4 Muscle Ups

  3:00 AMRAP of:  Rounds:  2

  9 Shoulder to OH 135/95#

  12 TTB

1:00 ME Muscle-Ups  Reps:  5 Muscle Ups

  6:00 to establish a 3RM Split Jerk  Weight:  165lbs, 185lbs

Tuesday:

Compare #1 to http://b1inkl82.blogspot.com/2013/08/august-5-11.html (Thursday @ 205).

[1]  15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Weight:  135, 135, 185, 205, 225x1(fail), 225.

Complex: One Attempt @225lbs Hang Clean + Jerk + Backsquat + Jerk + OHS w/ 3sec pause at bottom.

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

Weight:  215lbs. ***I Forgot about this segment... I was just too excited about that complex!

Strength

[3] Smolov Press (w2 d1)

6x6 @ 120lbs 115lbs (there was no 2.5lbs)

[4] Wendler w3 - Deadlift

5x295, 3x335, 1+ 265 (5 reps. Cal=424) *** Hands were very sore.

Conditioning

[5]  4 rounds for total working time of:

Row 400m

20 Pushups

20 Squats

Rest 1:1   * Rested for 2:00

All rounds were done exactly at 2:19.

*** Holy Legs!!! I havn't felt that pain for a long time!  OUCH!

Wednesday:

[1]  9/11 Memorial WOD
For Time:
Row 2001 meters
11 Box Jumps @ 36"
11 Thrusters @ 125lbs
11 Burpee C2B Pullups
11 Power Cleans @ 175lbs
11 Handstand Pushups
11 KB Swings @ 70lbs
11 Toes to bar
11 Deadlifts @ 170lbs (used 175)
11 Push Jersk @ 110lbs (used 115)
Row 2001 meters
Time:  28:08rx
 

Thursday:

Rest/Recovery

 

Friday: 

[1] Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Weight: 155, 3 sets @ 145

[2] Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Weight: 3 sets @ 155 (wrist is really sore)
[3] For Time:
50 DU
21 HSPU
21 KB Swings 70lbs
50 DU
15 HSPU
15 KB Swings
50 DU
9 HSPU
9 KB Swings
50 DU

Time: 10:51rx
[E] 1RM Kettlebell Snatch
Weight: 70lbs both hands, 88lbs right hand.

 

 

Saturday:
[1]  15 minutes to establish a 1RM Snatch

Weight: 145, 145, 155, 155, 165, 165, 175
[2]  15 minutes to establish a 1RM Clean & Jerk

Weight:  175, 185, 205, 225, 235 (fail jerk), then clean only: 245, 255

[3]  15 minutes to establish a 3RM Front Squat

Weight: 225, 245, 285! [PR]
[4]  5 rounds for time
16 Pistols (8R/8L)
40ft HS walk
16 KB Snatches (8R/8L)

Weight: 22:40rx
[5]  not timed, alternating with partner:

Yoke carry (barbell) 225lbs 20ft

Turn, then 5 Backsquats

Carry back 20ft to rack.