21 - 27 December 2014

Sunday 21 December 2014
[1]  Rest

Monday 22 December 2014
AM:
[1]  Find 3RM Front Squat
Weights:  225, 245, 275, 295, 305(PR)
[2]  10 min EMOM
ODD:  16 Cal Row
EVEN:  3 Power Snatches @ 135 + 3 Muscle Ups
*Last 2 rounds broke up P. Snatches & Muscle Ups into separate minutes to rest from row.
PM:
[1]  High Hang Snatch (from power position): 5 attempts to work to a max single.
Weight: 135, 145, 165, 175, 185, 195(PR)
[2]  1X1:00 ME T&G Snatches (full) @ 155
Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt.
Score: 2
*Shoulders/body was smoked.  I was having a hard time standing up from the bottom position, as well as pulling the bar due to hands being overworked.
[3]  For Time:
21-15-9
- Dips from bars
- Box Jumps 24"
- Wallballs
Time:  4:41

Tuesday 23 December 2014
[1] 12 Days of Christmas WOD (2014)
1 x Thruster (165/115)
2 x Front Squats (165/115)
3 x Power Cleans (165/115)
4 x Deadlifts (165/115)
5 x Ring Dips
6 x Toes to Bar
7 x Wallballs (20/14)
8 x Chest to Bar Pullups
9 x Hand Release Pushups
10 x Box Jumps (24/20)
11 x Barbell Rollouts
12 x Thrusters (165/115)
*Start every 5 min mark (starting at 0:00) with 10 burpees.
Time:  37:29
Example: 1xThruster, 2xFront Squats+1xThruster, 3xPower Cleans+2xFront Squats+1xThruster... all the way to last round of 12xThrusters+11xBarbell Rollouts... down to 1xThruster

Wednesday - Friday. 
[1]  Rest / Christmas Break

Saturday 27 December 2014
[1]  Find max of complex:  1xPower Clean + 2xFront Squats + 1xJerk
Weight:  135, 165, 185, 205, 225, 235
[2]  Find Max Backsquat
Weight:  5x275, 5x285, 3x305, 1x325, 345, 365, 385
[3]  EMOM 7 rounds (28 mins)
- 5x Front Squats @ 165lbs
- 10x Pullups
- 5x Push Press/Jerks @ 165lbs
- 10x Bar Facing Burpees

14 - 20 December 2014

Sunday 14 December 2014
[1]  Rest

Monday 15 December 2014
[1]  5x1 Snatch from blocks (above knee)
Weight:  155, 165, 175, 185, 195, 205, 205, 205
[2]  5x1 Clean + Jerk from blocks (above knee)
Weight:  @ 80%:  205lbs
[3]  3x5 TnG UB Snatches (squat) @ 140lbs (2:00 min rest)
[4]  3 rounds for time:
9 Power Cleans @ 205lbs
21 Ring Dips
Time: 13:01

Tuesday 16 December 2014
[1]  5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed
Weight:  175lbs
[2]  5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed
Weight:  205lbs
[3]  3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.
Weight:  205lbs
[4]  3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.
Weight:  185lbs
[5]  3 rounds for time of:
9 Bar Muscle-Ups
21 Burpee Box Jumps 24"
Time:  11:08

Wednesday 17 December 2014
[1]  EMOM for 5:00-
2 T&G Power Snatches @ 80% (of max PS)
Weight:  155lbs
[2]  EMOM for 5:00-
2 T&G Power Clean & Push Jerks @ 75% (of max PC & PJ)
Weight:  185
[3]  5X2@80% of 2rm Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 60 sec.
Weight:  295
[4]  5X2@80% of 2rm Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 60 sec.
Weight:  165, 175, 185, 195, 195
[5]  For time:
5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
Time:  9:56

Thursday 18 December 2014
[1]  Rest

Friday 19 December 2014
[1] 5X1 Snatch High-Pull + 1 Hang Snatch ~ rest as needed

Weight:  175, 180, 185, 190 (PR Hang Snatch!), 185
2) 5X1 Hang Clean (power position) + Front Squat + Jerk ~ rest as needed
Weight:  185, 205, 205, 215, 225

*I didn't feel comfortable going passed 225 today.

[3]  For Time:
21-15-9 of:
Thrusters 135
C2B Pull-ups

Time:  9:38

Saturday 20 December 2014
[1]  Rest

30 November - 13 December 2014

Throughout the next two weeks, I will be in transit/TDY to silver flag in Guam. 
I'll post what I can, but there will be no weights available.  :(

Sunday 30 November 2014
[1]  Rest

Monday 1 December 2014
AM:
[1]  Run 5k+ (3.2-3.5miles) @ ~20:00

Thursday 4 December 2014
[1]  20 Pushups + 20 Crunches x2
[2]  1.6 Mile run 85% effort
[3]  Walking Lunge across tent city (~80 steps/60m)
[4]  16 x Inchworms + 2 Pushups

Saturday 6 December 2014
[1]  2 Level A entries
~ later that day ~
[1]  500 Air Squats for time
*Start each minute with 3 burpees
Time:  15:44
[2]  For time:
Pushups for Reps of 10-9-8-7-6-5-4-3-2-1
Start and end each set with 1 inch worm
Rest 3 mins and repeat (2 rounds total)
Times:  2:39, 2:46

Tuesday 9 December 2014
[1]  MOPP 4 Exercise all day

Wednesday 10 December 2014
[1]  For Time:
4 Rounds
15 Pushups
15 Squats
* Suicide sprints (20m, 30m, 40m, 50m, Down and back after each pushup/squat set)
* Start and end with a walking lunge across pad (60m)
Time:  11:58
[2]  For Quality:
20 Pushups
10 Diamond Pushups
10 Wide Pushups
10 Count-Down Pushups

Friday 11 December 2014
[1]  Power Snatches, find max
*All multiples were Touch-N-Go (TnG)
Weight:  135x5, 145x4, (PR) 155x4, (PR) 165x4, (PR) 175x3, (PR) 185x2, 195
[2]  Squat 10x3
Weight:  315lbs
[3]  "JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups
Time:  13:30

23 - 29 November 2014

Sunday 23 November 2014
[1]  Rest/Recovery

Monday 24 November 2014
[1a]  Every 2 minutes, for 10 minutes (5 sets):
Back Squat (from 395)
*Set 1 – 6 reps @ 65% (255)
*Set 2 – 4 reps @ 75% (295)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 2 reps @ 85% (335)
*Set 5 – 1 rep @ 90% (355) 2 reps!
followed by…
[1b]  One set of:
Back Squat x Max Unbroken Reps @ 85% (335) 6 reps. 1 less from last week
[2a]  Three sets of:
Pressing Tall Jerks x 4
Weight:  65, 75, 95
[2b]  Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Weight:  135, 155, 165, 175, 185, 195, 205lbs
[3]  CF.com WOD
2 rounds for time:
10 Front Squats @ 205lbs
10 Burpee Muscle Ups
Time:  5:35
[4a]  Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Situps x 8 reps @ 2111
Rest as needed
[4b]  Three sets of:
Weighted Dips with backpack x 8 reps @ 2111  @55lbs
Rest as needed
[4c]  Three sets of:
Single Arm DB Rows @ 2111  @55lbs
Rest as needed

Tuesday 25 November 2014
[1] Three sets, not for time, of:
Handstand Walk x 10-15 meters *So hard, must keep practicing.
L-Sit x 15.15.15 *Ouch... my core!
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps *50, 42, 50
(no more than two attempts per set)
[2a]  Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
Weights:  95, 105, 115, 125, 135, 145 (PR!), 150(fail)
[2b]  Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch *Went by feel.  Depends on how my wrist and shoulder is.
Weights:  95, 115, 135, 145, 155, 165, 175, 185(missed + snatch), 190 snatch!
[3]  Strict Press
5x5 @ 135lbs

Wednesday 26 November 2014
[1]  Rest...  Did not feel good.  Very dehydrated.

Thursday 27 Nov - Saturday 29 Nov 2014
[1]  Turkey Thanksgiving.  Just spent lots of time with Eli while Cari was away.

16 - 22 November 2014

Sunday 16 November 2014
[1]  For Time:
50 Box jumps*  (*w/ step downs)
40 DB Push Presses @ 55lbs per arm
30 Box jumps*
20 DB Snatches, alternated @ 75lbs
10 Burpee Box jumps*
Time: 19:21
[2]  5 sets, 1 set every 90 seconds
With 2x55lb Dumbbells
5 Front Squats + 3 Push Press/Jerks + 1 Thruster
[3]  4 rounds for time:
25 Pushups
25 Situps, anchored
Time: 4:40

Monday 17 November 2014
[1]  Every 2 minutes, for 10 minutes (5 sets):
Back Squat (395-1RM)
*Set 1 – 6 reps @ 65% (255)
*Set 2 – 4 reps @ 75% (305)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 2 reps @ 85% (335)
*Set 5 – 1 rep @ 90% (355)
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83% (325) x7 reps
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 73% (290) of your 1-RM
[2]  Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
– Use Jerk Blocks if possible.
Weight: 135, 155, 175, 195, miss at 205.
[3]  For time:
10 Thrusters 135lbs
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
Time:  4:51

Tuesday 18 November 2014
[1] Three Wise Men
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (135/95)
5 Hang Power Clean & Jerk @ 135lbs
10 Burpees Over the Barbell, Bar Facing
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 135lbs
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jumps 24”
30 Wall Ball Shots 20lbs
Scores:
Instead I did Hang Power Clean + Jerks x5 reps @ 135lbs.
Also did all burpees as Bar Facing Burpees over bar. (comp training).
Ben: 3rds + 5 HC&J & 3 Bar Facing Burpees
Beau: 2rds + 3 PC
Jeremy: 1rd + 22 WBs

Wednesday 19 November 2014
[1]  Rest/Recovery (planned for military exercise prep)

Thursday 20 Novemeber 2014
[1]  Rest. 

Friday 21 November 2014
[1]  This wod is from the Kill Cliff ECC. Week 3 WOD 7
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (135/95 lbs)
20 Jerks (135/95 lbs)
10 Snatches (135/95 lbs)
10 Muscle-Ups (Bar or Rings)
Score:  305 (1 round + 5 wallballs)

Saturday 22 November
[1]  5 rounds for time
Run 400m
4 Cleans @ 205lbs
1 round of Mary (*did all HSPU as strict 2" deficit)
Time:  26:10

9 - 15 November 2014

Sunday 9 November 2014
http://crossfitlinchpin.com/2014/11/11-03-14-monster-mash/
[1] Start at 0:00
10 Rounds for time:
3 Muscle-ups
3 Strict Handstand push-ups, deficit 4″
Time:  10:55
[2] Start at 20:00
3 Rounds for time:
25 GHD sit-ups
75 Double-unders
50 ft Front rack walking lunge 135lbs
Time:  13:30
[3] Start at 40:00
21-15-9 reps for time:
Bench press bodyweight @ 165lbs
*500m row after each set of bench  (Times:  1:50.2, 1:56.4, 1:49.8)

Time:  14:48

Monday 10 November 2014
[1]  Rest/Recovery (unplanned)
[2]  Watching Seahawks and CrossFit Invitational

Tuesday 11 November 2014 V-Day

With a continuously running clock:
[1]  For Time:
400 Meter Run
Fran w/ 75lbs  (time: 3:35)
Run 400 Meters
Fran w/ 75lbs  (time:  6:04)
Run 400 Meters
Time:  19:59 
*Underestimated the 2nd round of Fran, all pullups were strong, thrusters had to take long breaks between, but I kept the reps plenty.  Also, the last two 400m runs was killing my back.  This took much longer than anticipated.  I think on a better day, 12-15 mins 
Fran PR:  2:52, 400m PR: 57 seconds
Rest 10 Min
[2]  21-15-9
Power Clean 135lbs
Strict Ring Dips
Time:  14:05, & set of 9 Power Cleans @ 165
*Scaled due to wrist injury that I'm still rehabbing.  I can easily do 165 for sets of 6-9 reps.
*Strict Ring Dips were sets of 3; and set of 9 was UB.  No issues here.
Rest 7 Minutes
[3]  For Time:

75 GHD Sit Ups
50 Push Jerks 115/75
25 Calories on the Rower

Time: 14:35
*I've done GHD Annie before in 9-12 mins; today these killed me.
*Push Jerks were great, no wrist issues.  Did sets as: 12-10-10-10-8.  I might have done an extra 10 somewhere.

Wednesday 12 November 2014
[1]  8 min EMOM (8 Sets)
Clean + Front Squat + Jerk @ 80% (205lbs) of Jerk. (255 1RM)
*Set 8:  did +3 of Jerks
[2]  For Time:
Reps of 9-7-5
Front Squat 225lbs (from ground)
Bar Muscle Ups
Time:  6:36
[3]  Deadlifts (not TnG)
8 x 50% (225)
6 x 60% (255)
4 x 70% (305)
2 x 80% (345)
2 x 90% (385)
EMOM 3 Sets
3 x 75% (315)
[4]  3 Rounds Not For Time:  *rest as needed
10 Walking Lunges + 5 Back squats (then walk back) @ 165lbs
10 Reverse Hypers (unweighted)

Thursday 13 November 2014
[1]  Rest

Friday 14 November 2014
[1]  Rest (unplanned)

Saturday 15 November 2014
[1]  Rest (unplanned)

2 - 8 November 2014

Sunday 2 November 2014
[1]  "Kalsu"  w/ pair of 35lb dumbbells
100 Thrusters
Start every minute with 5 burpees till complete
Time:  13:45

Monday 3 November 2014
AM:
[1]  1.5 Mile Run
*Start every minute with 5 burpees
Time:  13:59
PM:
[1]  Overhead Squat / Snatch Mobility
Weights:  OHS 135, Snatch 135
[2]  For max reps:
90 seconds of Muscle-Ups  Reps:  6+4+2 (12)
Rest 60 seconds
60 seconds of Muscle-Ups  Reps:  5+3+2 (10)
Rest 60 seconds
30 seconds of Muscle-Ups  Reps:  3+3+1 (7)
Total Reps:  29 Muscle Ups
[3]  5 min EMOM
- 5 Squats @ 225lbs + 10 C2B Pullups (butterfly)
*All Unbroken
[4]  Not for time:
10 Walking Lunges @ 165lbs
20 Hip Extensions
10 Walking Lunges @ 165lbs
15 GHD Situps

Tuesday 4 November 2014
[1]  Mobility
[2]  Clean, Heavy.  Up to what feels good.
Weights:  165, 185, 205, 215, 225, 235, 245, 255, 260 (current PR)
*Wrist felt great today, no issues at front rack.  I tried going overhead on a few and felt weak in the shoulders.  Maybe from Muscles day before.

Wednesday 5 November 2014
[1]  Split Jerks x1 rep:  Find today's Heavy Max.
Weight:  135, 165, 185, 205, 215, 225, 235, 245, 255
[2]  Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift (based off 425 1RM)
*Set 1 – 8 reps @ 255
*Set 2 – 6 reps @ 305
*Set 3 – 4 reps @ 340
*Set 4 – 2 reps @ 365
*Set 5 – 2 reps @ 385
[3]  3 Rounds For Time:
3 Deadlifts @ 70% (305lbs)
6 Bar Facing Burpees
9 Strict HSPU, 4" Deficit
30 Air Squats
Time:  8:03

Thursday 6 November 2014
[1]  Rest

Friday 7 November 2014
[1]  Beast Builder:
EMOM 7min
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 135/95
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 135/95
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 135/95
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 135/95
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 135/95
Times:  all rounds done at: 12-17 seconds.
[2]  For time:
20-16-12-8-4 Alternating Pistols
10-8-6-4-2 C2B Strict!!!
5-4-3-2-1 Strict HSPU
Time:  4:25

Saturday 8 November 2014
[1]  Rest

26 October - 1 November 2014

Sunday 26 October 2014
[1]  Rest/Recovery

Monday 27 October 2014
[1]  Find Max Weight (not pass 80% of 1RM Jerk) of the following complex:
Squat Clean to Thruster + Split Jerk
*No pause during front rack, must be as a touch (dip/drive) and go with split jerk.
Weight:  135, 165, 185, 195, 205, 215, 215, 215, 215.
[2]  3 rounds for time:
12 Toes to Bar
10 Handstand Pushups, 4" deficit
6 Thrusters @ 135lbs
Time:  6:51

Tuesday 28 October 2014
[1]  Front Squat
*Set 1 – 3 reps @ 80-85%  (275)
*Set 2 – 2 reps @ 85-90%  (285)
*Set 3 – 1 rep @ 90-95%  (305)
*Set 4 – 3 reps @ 85-90%  (285)
*Set 5 – 2 reps @ 90-95%  (305)
*Set 6 – 1 rep @ 95-102%  (315)
*Set 7 – 6 reps @ 80-85%  (275)(4+2 reps)
~ Rest 2 minutes between sets
[2]  Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Power Cleans 135lbs
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups
Score:  3 + 17 (3 rounds + 2 C2B)
~ Rest 4 Minutes, then start at 10:00 min mark ~
[3]  Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots 20lbs
Score:  3 + 46 (3 rounds + 40 DU + 6 WB)

Wednesday 29 October 2014
[1]  Deadlifts
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Sets 4-6 – 2 reps @ 80% (340)
[2]  4 rounds (UT)
10 Walking Lunges with 165lbs on back + 10 HBBS.  Then walk the barbell back to rack.
~ Rest as needed
[3]  4x10 Strict Dips @ Tempo 10X1 (make sure to hold for 1 second at top each rep) (untimed)

Thursday 30 October 2014
[1]  Rest

Friday 31 October 2014
[1]  Rest

Saturday 1 November 2014
[1]  Rest

19 - 25 October 2014

Sunday 19 October 2014
[1]  Rest/Recovery  Sick #10
[2]  I did do some "playing" with DBs for future ideas of WODs.

Monday 20 October 2014
Sick #11
AM
[1]  2.8 mile run.  SQ 1st place.  Pushed 90-95% pace.
PM
[*]  Coached, then did WOD at home (and put together new Rogue Box)
[1]  Five rounds for time of:
Dumbbell Complex* x 5 reps @ 35lbs per arm
V-Ups x 10 reps
Time: 19:02
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean (hang power)
Front Squat x 2 reps
Push Press x 2 reps

Tuesday 21 October 2014
[WU]  Skill Work: Handstand Pushup (platform & rings) & Rope Climbs
[1]  Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%  (255)
*Set 2 – 3 reps @ 80-85%  (270)
*Set 3 – 2 reps @ 85-90%  (285)
*Set 4 – 4 reps @ 80-85%  (270)
*Set 5 – 3 reps @ 85-90%  (300x2)
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%  (255)
Rest 2 minutes between sets
[2]  “Ups and Downs”Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (reps: 30+20)
2 Rope Climbs (15′)
Time: 3:00
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (reps: 25+8+7)
2 Rope Climbs (15′)
Time:  2:35
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (reps: 18+12)
2 Rope Climbs (15′)
Time:  2:01
[3]  EMOM
Reps of 12-10-8-6-4-2(+2)
- Chest 2 Bar Pullups, Unbroken Butterfly
*the 2(+2) is 2 C2B Pullups + 2 Muscle Ups. 

Wednesday 22 October 2014
[1]  Rest/Recovery... I barely got 4 hours of sleep night before cause of kid's ER.

Thursday 23 October 2014
[1]  Power Clean Touch-N-Go (no pausing at ground/thigh/hip/rack)
9x135, 7x135, 5x165, 5x165, 3x165 (squat), 3x165 (squat)
[2]   Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%  (215)
*Set 2 – 6 reps @ 60%  (255)
*Set 3 – 4 reps @ 70%  (295)
*Set 4 – 2 reps @ 80%  (340)
*Set 5 – 2 reps @ 90%  385)
[3]  EMOM 10 Mins
Speed Deadlift x 3 reps @ 275lbs
[4]  For Time:
Run 1 Mile  (7:09)
40 Bench Press @ BW (165lbs)  (12:48)
Run 1 Mile  (7:19)
40 Front Squats @ BW (165lbs)
Time:  25:41

Friday 24 October 2014
AM:
[1]  Tabata PT (1 min rest between sets)
- Jumping Squats
- Bicycle Crunch
- Pushups
- Mountain Climbers
- Planks
- Supermans (back extensions)
PM:
[1]  Jerk Skill Work from box
*Play with the weight to determine what is necessary for today.  Do not overuse the wrist.
12 rounds (not timed) of the following complex as an EMOM.
3 Push Press + 1 Split Jerk
Weight:  135, 145, 155, 165, 175, 185, 175, 175, 175, 175, 175, 175
Rest only overhead, must rebound from front rack.

Saturday 25 October 2014
[1]  Rest (unplanned) Power Outage

12 - 18 October

Sunday 12 October 2014
[1]  Rest/Recovery (SICK)

Monday 13 October 2014
[1]  Every two minutes, for 10 minutes (5 sets):
Back Squat (from 1RM 390)
*Set 1 – 5 reps @ 55% (215)
*Set 2 – 5 reps @ 65% (255)
*Set 3 – 3 reps @ 75% (295)
*Set 4 – 2 reps @ 85% (330)
*Set 5 – 2 reps @ 90% (350)
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78% (305)
[2]  Three rounds for time of:
7 Deadlifts 315
7 Muscle-Ups (unbroken)
Time: 9:03
Rest exactly 3 minutes, and then…
[3]  Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar
Time: 5:02
Rest exactly 3 minutes, and then…
[4]  30 KB Burpee Box Step-Overs (55lb KBs, 20″ box)
Time:  10:20

Tuesday 14 October 2014
[1]  Rest/Recovery... Sick

Wednesday 15 October 2014
[1]  Rest/Recovery... Sick, but can coach.
[2]  Just to get blood pumping:
2 rounds NFT (Not For Time)
Row 20 Cal
10 Walking Lunges
Then 30 minutes mobility

Thursday 16 October 2014
[1]  Rest/Recovery.  Sick Day 7

Friday 17 October 2014
[1]  Rest/Recovery.  Coached.
Sick Day 8

Saturday 18 October 2014
[1]  Rest/Recovery.  Sick Day 9

5 - 11 October 2014

Sunday 5 October 2014
[1]  Rest / Recovery

Monday 6 October 2014
[1]  EMOM 6  minutes (3 sets)
1st min - Row 16 Cal
2nd min - 60 Double Unders
*Trying to build up to 10 sets
[2]  every 2 minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press (from Back) x5 reps @ 80-85%
Weight: 95, 105, 110, 110, 110
[3]  8 Rounds of the following complex. (max weight)
- 3 Back Squat
- 1 Thruster
- 1 Shoulder to Overhead
 Weight:  165, 175, 185, 165, 175, 185, 190, 195
 [4]  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111 @ 24kg KB
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

Tuesday 7 October 2014
[1]  Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Weight:  205x5, 215x5, 225x6, 235x6, 245x5
[2]  Complete as many reps as possible in 4 minutes of:
- 1x Wallball 30lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score:  7+1 wallball
Rest exactly 8 minutes, and then:
[3] 
 Complete as many reps as possible in 4 minutes of:
- 1x Wallball, 2 for 1 @ 20lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score:  8 rounds

Wednesday 8 October 2014
[1]  Split Jerk Skill Work
With PVC:  Pressing Split Jerks 3x10, Jerk Balance 2x10
[2]  Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Set 4 – 2 reps @ 80% (345)
[3]  EMOM 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (275)
Reset the barbell every time on the floor…do
not perform these touch and go.
[4]  Complete rounds of 21, 15 and 9 reps for time of:
Parallette Decline Deficit Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Time:  11:21
[5]  Three sets of:
Reverse Hypers (unweighted) x 15 reps
Rest as needed
Strict Skin the Cat x 6 reps @ 3131
Rest as needed
GHD Situps x 15 reps
Rest as needed
[6]  Walking Lunges, 165lbs back rack  3x10

Thursday 9 October 2014
[1]  Rest

Friday 10 October 2014
AM:
[1]  6 Rounds for time
Run 400m
25 Pushups
25 Squats
Time:  16:38
PM:
[1]  EMOM 10 Minutes
1st min - 12 Alternating DB Snatches @ 55lbs
2nd min - 15 DB Push Press @ 35lbs per arm
~ 5 min rest, then right into ~
[2]  21 - 15 - 9 for time:
Alternating DB Snatches @ 55lbs
DB Push Press @ 35lbs per arm
Time:  5:54

Saturday 11 October 2014
[1]  Rest/Recovery (SICK)

28 September - 4 October 2014

Sunday 28 September 2014
[1]  Rest / Recovery


Monday 29 September 2014
[1]  Snatch Balance / Snatch Work
[2] Every 30 seconds, for 12 minutes perform the following:
Interval 1 (30s) – 32kg KB Cleans (squat) x 6 reps  (right arm)
Interval 2 (60s) – Behind the Neck Strict Press x 6 reps @ 95lbs (started doing push press)
Interval 3 (90s) – Rest
* Still doing recovery/mobility work on left wrist/hand, but I'm coming back!
* The strict press got hard for my right shoulder due to the cleans, had to go into push press.
[3]  For time:
Alternate between movements:
20-18-16-14-12-10-8-6-4-2 - Parallette Decline Pushups
10-9-8-7-6-5-4-3-2-1 - Box Jumps @ 40"
20-18-16-14-12-10-8-6-4-2 - GHD Situps
Time:  20:11
[4]  30 Mins of Mobility.

Tuesday 30 September 2014
[1]  10x Clean Pull + Hang Clean Pull + High Hang Clean Pull
* Use Straps!
Weight: 2x each at 185 - 195 - 205 - 215 - 225
(at 215 & 225 I did 3x Halting Deadlift Clean Pulls from 4" Deficit)
[2]  Four Sets of:
Front Squat x 5-6 reps @ 41x1 Tempo
Rest 3 minutes
Weight:  185x6 - 205x6 - 215x6 - 225x5
[3]  For Time:
*Alternate between movements
9-7-5 32kg KB Power Snatches
10-10-10 Toes to Bar
Time: 2:57
~Rest till the time hits 6:00, and then...
[4]  3 Rounds for time:
30 Wallballs @ 20lbs
20 C2B Pullups
Time: 8:44

Wednesday 1 October 2014
AM:
[1]  "Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
Time: 33:49 no vest.

10:14 1.5 mile, 12:56 burpees, 10:39 1.5 mile
PM:
[1]  Every 2 minutes, 8 minutes (4 sets) of:
Deadlift (from 425-1RM)
*Set 1 - 8 reps @ 50% (215lbs)
*Set 2 - 6 reps @ 60% (255lbs)
*Set 3 - 4 reps @ 70% (300lbs)
*Set 4 - 2 reps @ 75% (320lbs)
[2]  Every 90 Seconds, 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% (255lbs) *Not touch and go.
[3]  5 Sets for max reps in 3 mins of:
Row 500m
Pushups, Parallette/Decline/Deficit x Max Reps
Rest 3 minutes between
Score: 144 Pushups
*Rounds (Row/Pushups):  1:48/30, 1:52/28, 1:51/30, 1:49/27, 1:47/29

Thursday 2 October 2014
[1]  Rest/Recovery
[2]  Destiny.PS4

Friday 3 October 2014
[1]  3 Position Halting Snatch Deadlifts
3 Reps EMOM for 10 Minutes
Weight: 185, 205, 205, 205, 205, 205
[2]  Every minute, on the minute, for 12 minutes:
Front Squat x 1 (from 335 1RM)
*Sets 1-2 – 60% (205)
*Sets 3-4 – 70% (235)
*Sets 5-6 – 75% (255)
*Sets 7-8 – 80% (275)
*Sets 9-10 – 85% (285)
*Sets 11-12 – 85-90% (300)
[3]  8 Rounds for time:
Run 200m
10 Boxjumps @ 24" (UB)
5 Muscle Ups (UB)
Time: 19:18
*After this workout, I was having hard time breathing.  It seems to be that I became sick.

Saturday 4 October 2014
[1]  Rest Day... I am sick

21 - 27 September 2014

Sunday 21 September 2014
[1]  Rest/Recovery

Monday 22 September 2014
[1]  For Time:
Reps of 10-8-6-4-2
- Bar Muscle Ups
- Burpee Box Jumps @ 30"
--Row 250m at start of each round
Time:  13:37
[2]  3x10 (per arm) KB Press @ 16lbs
[3]  2x10 each of GH Raise & GHD Situps

Tuesday 23 September 2014
[1]  10 minute EMOM
- 2 Front Squats, Heavy
Weights:  255-305
[2]  12 minute AMRAP
Row 250
15 Wallballs 20lb
15 KB Swings @ 24kg
Time:
[3]  4 minute AMRAP
- Pistols

Wednesday 24 September 2014
AM:
[1] 6x (400m, 300m, 200m with 10sec rest b/t efforts) at 5k PR pace w/ 4min rest b/t sets
Pace:  Mile Time = 5:30 (6:09-6:12) Mile Time = 6:00 (6:43-6:47)

Times 400m(total): 1:37(4:08), 1:30(3:57), 1:29(3:58), 1:35(4:05), 1:37(4:05), 1:28(3:52).

PM:
[1]  20 Min continuous clock (no rests):
8 Min AMRAP
15 Cal Row
15 Wallballs (UB)
15 Toes to Bar
Score: 3 rounds + 10 Cal
8 Min AMRAP

30 Walking Lunges
10 Burpees
30 Double Unders
Score:  3 rounds + 5 burpees
4 Min AMRAP
Pistols
Score:  65 reps

Thursday 25 September 2014
[1]  Rest

Friday 26 September 2014
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (390 1RM)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (330)
*Sets 9-10 – 90% (350)
[2]  Every minute, on the minute, for 15 minutes:
1st Min:  2 Muscle-Ups
2nd Min:  4 Strict Handstand Push-Ups
3rd Min:  8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Time:  4:39
[3]  Snatch Grip Pulls w/ Back Extensions 5x10
Weight: 45-65-75-95-105

Saturday 27 September 2014
[1]  Rest / Recovery (unplanned)
[2]  Skateboarding
 

14 - 20 September

Sunday 14 September 2014
[1]  Skateboard - 2 hours
*Trying to get confidence back to do mini pipe.  Real steep.

Monday 15 September 2014
[1]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% (250) of 1-RM (385)
*Set 2 – 3 reps @ 75% (290)
*Set 3 – 1 rep @ 85% (330)
*Set 4 – 5 reps @ 75% (290)
*Set 5 – 3 reps @ 85% (330)
*Set 6 – 1 rep @ 95% (365)
*Set 7 – 1 rep @ 101-104% (390-400)
*Set 8 – MAX UNBROKEN REPS @ 90% (346)
*Feeling pain in lower back/hip.  Not sure what, but it doesn't seem to be nerve or spine.  I did 3 reps at 290, this was really hard.  Then I rested, and just reracked 290 and it was too hard to just hold and walk it out.  Not good... looks like I'm resting my squat muscles now.
[2]  Five rounds for time of:
6 Ring Muscle Ups (3 rounds of 6 reps unbroken)
12 Walking Lunges, 135lbs on back (All unbroken)
Time:  9:50

Tuesday 16 September 2014
[1] Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Up x 4 reps (for 2 rounds then did bar muscle ups)
Minute 2 – L-Sit Hold 30 Seconds unbroken
Minute 3 – Unbroken Double-Unders x 50 reps
[2]  Every 5 minutes, for 25 minutes:
Row 500 Meters (Pace:  1:49-1:54 per 500m)
15 Wallballs
20 Ring Dips (did 15 rings dips for 2 rounds, then had to stop)
Completed 5 rounds.
[3]  For time:
reps of 20-16-12-9-6-3
- Deficit, Decline, Parallette Pushups
- Strict Pullups
Time: 15:50

Wednesday 17 September 2014
[1] TEN rounds for time of:
15 Unbroken Wall Ball Shots 20lbs
10 Unbroken Toes to Bar
10 Burpee Box Jumps OVERS 24″
Time:  24:12
[2]  Cool Down:
Row 50 Calories @ ~720 cal pace.
Time:  4:15

Thursday 18 September 2014
[1]  Rest Day.

Friday 19 September 2014
[1]  Deadlifts 5x3
Weights:  3x335, 3x345, 4x355, 3x365, 3x375
[2]  6 Rounds
*Work/Rest 1:1
25 Double Unders
10 C2B Pullups (unbroken)
10 Dips, bar
25 Double Unders
Times (round 1 through 6):  1:10, 1:09, 1:06, 1:05, 1:20, 1:30

Saturday 20 September 2014
[1]  For Time:
21-15-9 (Unbroken)
Backsquats @ 225lbs
Toes to Bar
Time:  6:39

7 - 13 September

Sunday 7 September 2014
[1]  Rest Day

Monday 8 September 2014
AM:
[1]  5k run (to FES 1 and back to High School)
PM:
[1]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% (250lbs) of 1-RM (385lbs)
*Set 2 – 4 reps @ 75% (290lbs)
*Set 3 – 2 reps @ 85% (330lbs)
*Set 4 – 6 reps @ 75% (290lbs)
*Set 5 – 4 reps @ 85% (330lbs)
*Set 6 – 2 reps @ 95% (365lbs)  1 of 2 reps
*Set 7 – 3-4 reps @ 90% (340lbs) 3 of 4 reps
*Set 8 – 3-4 reps @ 90% (340lbs) 2 of 4 reps
[2]  3 Rounds for time:
12 Toes to Bar
12 Deficit Pushups, On Declined Parallettes
6 Back squats @ 225lbs
Time: 4:04 UB

Tuesday 9 September 2014
[1]  Every 5 Minutes for 25 Minutes
Row 500m
10 C2B Pullups
Times:  2:58, 2:32 (UB), 2:28 (UB), 3:03, 2:46
*Row average pace was at 1:49
*Forgot it was suppose to be 15 pullups per round, but I was having hard time holding on to the bar from all the sweat chalk on it (lol). 

Wednesday 10 September 2014
AM:
[1]  Interval Run Workout
1000m mod pace
90sec rest
5 x 300 (no rest between 300s) (100m jog, 100m hard, 100m walk)
90 sec rest
500 hard pace
90 sec rest
5 x 300 (no rest between 300s) (100m jog, 100m hard, 100m walk)
90 sec rest
1000m mod pace
Total: 5500m
----------------
Workout Details: All of my athletes know that I love 300m intervals. My favorite is 7x300m with a 100m walking rest. For this workout, the 300s are broken up as 100m jog, 100m hard, & 100m walk. No rest between 300s. The core of this workout is the 500m interval. The tempo on the 500m interval needs to be fast…real fast.
----------------
Times: 
1000m @ 4:36, 4:22
300s/100 hard @ 11-12 on straights, 16-18 on curves
500m @ 1:26
PM:
[1] Every 2 minutes, for 12 minutes (6 sets):Front Squat (325 1RM)
*Set 1 – 2 reps @ 75%  (245)
*Set 2 – 2 reps @ 80%  (260)
*Set 3 – 2 reps @ 85%  (275)
*Set 4 – 1 rep @ 90%  (295)
*Set 5 – 1 rep @ 92-95%  (305)
*Set 6 – 1 rep @ 95-98%  (315)

[2]  Every minute, on the minute, for 24 minutes:  (8 rounds)

Minute 1 – 15 Kettlebell Swings (73/53)
Minute 2 – 15 Box Step-ups with Front-Racked Kettlebells (53/35) (Box height 20/16)
Minute 3 – 15 Unbroken Wall Ball Shots (20/14 lbs)
– If you fall behind or are completely winded then rest one full round (3 minutes) then continue. But be sure to get all 8 rounds done.

*Absolutely Hard.  I only did 6 rounds total (18 mins).  Took a 3 minute break after round 4, then did two more rounds and felt sick.  All rounds RX and unbroken except for box step-ups were done with 35lbs each.  The step-ups were unbroken, but the reps were as follows (starting with round 1): 15, 12, 12, 10, 12, 10

Thursday 11 September 2014
[1]  Rest Day.  I ate a great guacamole burger.

Friday 12 September 2014
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep (1RM 385)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (325)
*Sets 9-10 – 90% (345)
[2]  Complete as many rounds and reps as possible in 12 minutes of:
12 Deficit, Decline, Parallette Pushups (unbroken)
12 Toes to Bar (unbroken)
12 Pistols, weighted @ 35lbs (1 kb).  (6 right leg/6 left leg)
Score: 5 rounds + 5 pushups

Saturday 13 September 2014
[1]  7k Obstacle Race (adventure race) in group of 4
Finished 2nd place.  That swim OMG.

1 - 6 September

Tuesday 2 September 2014
[1] Hang Snatch High Pull: 5x5 @ 165lbs (use straps!)
[2] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% (250lbs) of 1-RM (385lbs)
*Set 2 – 4 reps @ 75% (290lbs)
*Set 3 – 2 reps @ 85% (330lbs)
*Set 4 – 6 reps @ 75% (290lbs)
*Set 5 – 4 reps @ 85% (330lbs)
*Set 6 – 2 reps @ 95% (365lbs)
*Set 7 – 3-4 reps @ 90% (340lbs)
*Set 8 – 3-4 reps @ 90% (340lbs)

--Completed up to 1 rep @ 365lbs.  The 2nd rep got stuck half way up and failed.  Re-racked to get at least finish the 365lb set, failed at 2nd attempt at 365.  Then failed at attempt at 340 for 1 rep.  Everything is drained at this moment.  Last week I successfully squated 355lbs for 2 reps and 2x4 @ 335lbs
[2] For Time: (alternate between movements)
Toes to Bar: 20-16-12-8-4-2
Deadlift 245lbs: 10-8-6-4-2
Air Squats: 30-30-30-30-30
Time: 7:42rx unbroken

Wednesday 3 September 2014
AM:
[1] Track Interval Workout - NCLab
4x850m with 3min rest between efforts
5min rest after final interval
1x400m, 1x300m, 1x200m with 90sec rest between efforts
PACE: 400m @ 1:41 /800m @ 3:22 /1600m @ <6:00
Actual Pace: 400m @ 1:28 /800m @ 3:00
4×850 @ 3:26, 3:22, 3:16, 3:14
400m @ 1:10
300m @ 0:52
200m @ 0:31
PM:
[1]  Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%  (245lbs)
*Set 2 – 2 reps @ 80%  (260lbs)
*Set 3 – 2 reps @ 85%  (275lbs)
*Set 4 – 1 rep @ 90%  (295lbs)
*Sets 5-8 – 1 rep @ 92-95%  (300, 300, 305, 305)
[2]  Power Clean 10x2 @ 185, 10x2 @ 195lbs (1RM 245)
[3]  Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots 20lbs
Minute 2 – 10 Chest to Bar Pullups
Minute 3 – 10 Burpee Box Jumps Overs 24″
[4]  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 @ 10lbs
Rest as needed

Thursday 4 September 2014
[1]  Rest Day omg.

Friday 5 September 2014
am:  [1]  Sq PT... not really at all a workout rofl
PM:
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps  (1RM @ 385lbs)
*Sets 1-2 – 55% (215lbs)
*Sets 3-4 – 65% (250lbs)
*Sets 5-6 – 75% (285lbs)
*Sets 7-8 – 80% (315lbs)
*Sets 9-10 – 85% (330lbs)
 *Kept all reps as a "touch-N-go"; No Pause at top of squat.
[2]  For Time:
Reps of:  60-40-20-10 each of:
Row for Calories
GHD Situps
Pistols (total)
Time:  24:56rx

Saturday 6 September 2014
[1]  Soccer Game!!! (1hr)
[2]  Skateboard (2hr)

24 - 30 August

Monday 25 August 2014
[WU]  Lots of mobility
[1]  5 Rounds for time:
5 Front Squats @ 205lbs *taken from the floor.
10 Deadlifts @ 205lbs
15 GHD Situps
Run 400m
Time: 24:30rx
*Wrist is still a little swollen, but I can do pulling movements.

Tuesday 26 August 2014
Rest Day (UP) was suppose to play soccer

Wednesday 27 August 2014
AM:
[1]  Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
Weight:  205-215-205-215-215
[2]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235>245)of 1-RM (385)
*Set 2 – 4 reps @ 70% (275>285)
*Set 3 – 2 reps @ 80% (315>325)
*Set 4 – 6 reps @ 70% (275>285)
*Set 5 – 4 reps @ 80% (315>325)
*Set 6 – 2 reps @ 90% (350>355)
*Set 7 – 4 reps @ 85% (330>335)
*Set 8 – 4 reps @ 85% (330>335)
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

Thursday 28 August 2014
[WU]  Row/Mobility/Row/Mobility
[1]  Deadlift, build up close to 1RM, no PRs:  135x5, 225x5, 275x5, 315x3, 335x1, 365x1, 385x1, 395x1, 405x1 (97%)
[2]  20 min EMOM (5 rounds):
- 1st min:  15 Boxjumps @ 30"
- 2nd min:  20 Strict KB Press w/right arm @ 16kg
- 3rd min:  20 Strict KB Press w/left arm @ 10kg
- 4th min:  20 Pullups
*round 1:  all done rx and unbroken
*round 2:  all UB, 20 KB Push press right arm @ 24kg
*round 3: missed boxjump and re-injured left wrist, right arm KB clean & press @ 24kg, 10 strict press left arm, cancelled pullups
*round 4: all rx and UB
*round 5: all rx, broke up pullups at 12+8.
*did an extra min/20 pullups at 12+8 following round 5. (40 pullups in 2 mins, 20 EMOM)
[3]  Reps 10-10-8-8-6-6-4-4-2-2 Of 9" Deficit Pushups (feet elevated)
*untimed, minimal rest between sets.  No more than 1 minute rest.
Reps 10-10:  tempo - 1010
Reps 8-8:  tempo - 2120
Reps 6-6:  tempo - 3130
Reps 4-4:  tempo - 4140
Reps 2-2:  tempo - 5150
*Great arm pump yo!  lol.

Friday through Monday
*Four day weekend (Labor Day), Rest and Recovery wrist, mind, spirit.  Get outside, explore, geocache, etc.
Hit next week hard!

17 - 23 August

Monday 18 August 2014
[1]  Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight:  95, 105, 115, 125, 130
immediately followed by…
[2]  Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight:  135, 145, 155, 165, 175
immediately followed by…
[3]  Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight:  165, 175, 185, 190, 195
[4]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235) of 1-RM (385)
*Set 2 – 4 reps @ 70% (275)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 6 reps @ 70% (275)
*Set 5 – 4 reps @ 80% (315)
*Set 6 – 2 reps @ 90% (350)
*Set 7 – 4 reps @ 85% (330)
*Set 8 – 4 reps @ 85% (330)
[5]  3 Rounds UT
6 Strict Deficit Pushups - 1st Strict, 2nd 4", 3rd 6"
15 Second L-Seat Hold on rings - 3rd 20 sec
10 from knees box jumps - 1st reg, 2nd 8", 3rd 12"

Tuesday 19 August 2014
[1]  Five sets of:
- Narrow-Grip Overhead Squat x 3 reps @ 3311 135, 155, 155, 155, 155
Rest 90 seconds
- Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (32lbs) *I need to do this more often
Rest 90 seconds.
[2]  Bench Press
*Set 1 – 5 reps @ 60% (155) of tested 1-RM (260)
*Set 2 – 3 reps @ 75% (195)
*Set 3 – 1 rep @ 85% (215)
*Set 4 – 3 reps @ 80% (205)
*Set 5 – 3 reps @ 85% (215)
*Set 6 – 2 reps @ 90% (235)
*Set 7 – 8 reps @ 75-78% (195-202)  Set 7&8 I did reps till in hit 16 (6-4-3-3)
*Set 8 – 8 reps @ 75-78% (195-202)
Rest exactly 2 minutes between sets.

Wednesday 20 August 2014
[1] Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50(175), 60(205), 70(235), 75(250), 80(265), 85(285)
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
[2] Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60(160), 65(175), 70(185), 75(205), 80(215), 85(225), 85-90(230), 90(235), 90-95(245), 95-98(255)
[3] Every minute, on the minute, for 30 minutes: 15 Minutes.
Minute 1 – 20 Jumping Squats 75lbs
Minute 2 – 15 Unbroken Wall Ball Shots 20lbs
Minute 3 – 10 Toes to Bar
*Suppose to be 30 mins, but I was running out of time (10 rounds)
*Suppose to be jumping lunges, but those were way to hard and would take me up to the minute or more.
*Suppose to be 30lb WB, only had 20lbs.

Thursday 21 August 2014
Rest Day - Planned
[1]  Soccer Game

Friday 22 August 2014
Rest Day - Unplanned

Saturday 23 August 2014
[1]  EMOM for 10 Minutes
Backsquat x 1 rep
Sets 1-2 - 55% (225)
Sets 3-4 - 65% (275)
Sets 5-6 - 75% (305)
Sets 7-8 - 80% (315)
Sets 9-10 - 85% (335)
[2]  Every 90 Seconds, for 15 minutes (10 sets)
Split Jerk x 1 Rep
Loads by %:  55(135), 65(160), 70(170), 75(185), 80(195), 85(205), 90(220), 95(230) failed @ 230 and injured wrist during bail.  Elbow got caught ontop of jerk box as the weight was being dropped, so impact was all on my wrist.   95+(235), 95+(240)
[3]  For Time:
Double Unders - 150-120-90-60-30
Toes to Bar - 50-40-30-20-10
*Alt. between.
Time:  15:39rx

10 - 16 August

Monday 11 August 2014

[1] Hang Snatch 5RM: Weights: 145, 155, 165
[2] 1 Power Clean + 5 Push Press: Weights: 165, 185, 195, 205, 195, 185, 165 (for 10 reps)
[3] 20 Rep Squat: 13 reps @ 295lbs. *Just wasn’t feeling it today
[4] 3 Rounds for time:
12 Overhead Walking Lunges @ 135lbs
*Drop bar and snatch at 6 Rep mark
30 Double Unders
3 Muscle Ups
Time: 8:01

[5]  4 rounds (UT – untimed)
10 GH Raise
10 GHD Situps

Tuesday 12 August 2014

[1] Front Squats 5-5-5-3-3-3-1-1-1:
Weight: 3×5@245, 3×3@275, 3×1@305
[2] 4 rounds for time:
5 Muscle Ups
10 Deadlifts @ 225lbs
20 Wallballs
Time: 11:51

Wednesday 13 August 2014

AM:
[1] For Time:
Reps of 15-12-9
Thrusters @ 155lbs
Bar Facing Burpees
Time: 9:09
*Thrusters reps: 15 (6+5+4), 12 (4+4+4), 9 (4+5)
[2] For Time:
50 Toes 2 Bar
40 Pushups
30 Pistols
20 Strict Pullups
10 Box Jumps @ ~40inch
Time: 10:51
PM:
[1] For Time:
5 Rounds:
20 KB Snatches @ 24kg (10 per arm)
200m Run
30 ABMAT Situps
Time: 14:59

Thursday 14 August 2014
[1]  Rest Day

Friday 15 August 2014
[1]  20 Rep HBBS @ 295lbs for 20 Reps
[2]  Do 7 Sets of the following complex; find max weight.
*Must do the movement as prescribed; no combining movements (squat clean thrusters... vs power clean+Front squat+Push Press)
- Deadlift
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Snatch Grip Push Press
- Overhead Squat
Weight:  135, 145, 155, 165, 185, 205, 215, 225 @ push press, 225 with push jerks (easy), 235 fail at snatch grip push jerk
[3]  6 Rounds for time:
5 Clean & Jerks @ 135lbs
+1 Muscle Up to each round (round 1 do 1, round 6 do 6)
Time:  7:15 *first 3 rounds unbroken and continuous movement.  Forcing myself to stay tight and not do singles.
[4]  Hand Stand walk skillwork.

Saturday 16 August 2014
[1]  Split Jerk Skillwork
- 5x Half Split push jerk:  45, 75, 95, 125
- 5x Pressing Split Jerk Drop (from toes): 45, 75, 95, 95
[2]  5 Rounds for time:
5 Overhead Squats @ 135lbs
10 Toes 2 Bar (unbroken)
15 KB Walking Lunges, Front Racked @ 24kg each arm
20 Double Unders
Time:  13:10
[3]  10 Min EMOM - UNBROKEN
1st Min:  6 Bench Press @ 145lbs
2nd Min:  6 Power Cleans @ 165lbs
10 Reps on the last round; atleast 6/10 unbroken

3 - 9 August

Arrived In Misawa, Japan!!!

Tuesday or Wednesday 5/6 August 2014

First WOD in Japan!!!
[1] Front Squat + Back Squat complex (work up to heavy today’s max): 3 FS x295 + 6 BS x295 (use rerack quickly to transition front to back, otherwise unbroken)
[2] Forgot exactly what the WOD is above, but this is what I did:
For Time:
50 Double Unders
21 Front Squats @ 135lbs
21 GHD Situps
21 Toes 2 Bar
15 Front Squats @ 155lbs
15 GHD Situps
15 Toes 2 Bar
9 Front Squats @ 185lbs
9 GHD Situps
9 Toes 2 Bar
50 Double Unders
Time: 12:10rx
First WOD in Japan; 4/5 Days of no WODs. My legs hurt today on this one.

Thursday 7 August 2014

[1] Find a heavy set of the following complex, then do it for 7 sets:
1 Power Snatch + 2 Snatch Grip Push Press (behind neck) + 2 OHS with 2 sec. pause at bottom.
Weights used: 165, 165, 165, 165, 175, 175, 175
[2] For Time:
*Alternating between movements:
Row For Calories: 20-18-16-14-12-10-8-6-4-2
Push Press/Jerk @ 135lbs: 10-9-8-7-6-5-4-3-2-1
Time: 13:10 unbroken.

Friday 8 August 2014

[1] 20 Rep Back Squat: 20 @ 275
[2] For Time:
21-15-9
Deadlift 315lbs
Box jump 24”
Time: 13:10 *I really need to deadlift more often
*Power Clean 225 + Front Squat to put the bar on the rack
[3] 5 Rounds (UT)
5 Strict Press @ 135lbs
10 Pistols
Then 2×5 Muscle Ups

22 June - JULY - 2 August

Well... I missed posting for a few weeks + a month.  Things got really busy all of a sudden with my PCS to Japan.  We took a trip to my parents house for a few weeks, then when we got back we have been outprocessing and doing plenty of packing.

Don't worry though, we have still stayed busy the workouts.

So for the one's I can remember, here's a little of what I've been up to.

20 June 2014
Hotel WOD:
[1] 20 min AMRAP
In order:  Situps, Air Squats, Pushups
Reps (perform each rep number to the exercise)
Round 1:  1+2+3
Round 2:  2+4+6
Round 3:  3+6+9
Round 4:  4+8+12
Round 5:  5+10+15
Round 6:  6+12+18
Round 7:  7+14+21
Round 8:  8+16+24
Round 9:  9+18+27
Round 10:  10+20+30
Example:  Round 1:  1 situp, 1 squat, 1 pushup; 2 situp, 2 squat, 2 pushup; 3 situp, 3 squat, 3 pushups.... Round 6:  6 situp, 6 squat, 6 pushup; 12 situp, 12 squat, 12 pushup; 18 situp, 18 squat, 18 pushups.
***Each round, you start back at a single digit for the exercise and build back up in reps.  Resting is considered the lower reps.
Score:  Round 8: 16/16/5(of 16)
Cari:  Round 6: 2(of 18)

29 June 2014
[1]  The Seven (Modified)
7 Rounds
7 Pullups
7 Power Snatches @ 135lbs
7 Tire Flips - Heavy... I flipped it for 2 on first round, 4 2nd round, 1 third and fourth round, then skipped it the rest.  Wow.
7 GHD Situps
7 Bench Press @ 185  (unbroken on 2 rounds)
7 Deadlifts @ 245
7 Thrusters @ 155  (unbroken on 2 rounds)
Time/Score:  @ about 45 min mark, I completed 5 rounds and was smoked.  This WOD was a slow moving power WOD.  Intensity never peaked except for when I was doing 155 thrusters.

[2]  With the Family, Pullup Competition.
- Rotated 1 strict pullup per person till we get to 30.  Next we added 1 rep (I added 2 reps) and kept that rep till one person dropped out.  Then went to 3s (me 4s), then went to 4s (me 5s).  Overall, I think I did about 75 strict pullups

June/July @ Selah CrossFit (separate days the following)
[1]  5x4 Pause (1-3 secs) Back Squat @ 275lbs
[1]  3 Pos Snatch (find max):  95, 115, 135, 145, 155, 160, 165  *High Hang, Hang, Below Knee

9 July 2014
[1]  For Time:
50 Double Unders
40 Wallballs
30 C2B Pullups
20 Burpee Boxjumps @ 30"
10 Clean & Jerks (did Clusters) @ 165lbs
~10 Min Rest~
Do it Again.
Time:  ~9:40, ~10:38

10 July 2014
[1]  AMRAP 13 Minutes
1 Wall Climb
5 Overhead Squats
10 Situps
3 Wall Climbs
10 Front Squats
20 Situps
5 Wall Climbs
15 Back Squats
30 Situps
*Weight @ 95lbs
Score:  2+52; 3 rounds @ 16:37

11 July 2014
[1]  Morning SQ PT Last Man up running (recovery feel)
~later...~
[1]  For Time:
Row 750m  (2:46)
25 Strict Presses @ 75lbs  (0:59)
25 Push Press/Jerks  (0:48)
25 OH Walking Lunges (total)  (1:00 to 2:30)
Run 6 Laps (800m)  (2:35)
*Can be done in any order, but each must be completed before moving on.  This is the order I did it in.  I should have done lunges first before row. 
Time:  ~9:50  *I was on pace for under 9 mins, but the lunges ruined it.

12 July 2014 - Yard Sale Saturday

14 July 2014
[1]  SQ PT Sprints
~later~
[1]  6 Rounds:
1st Min:  5 Touch & Go Power Snatches @ 135lbs
2nd Min:  5 Deficit HSPU 9inches (some were strict)
[2]  Back Squat (1 sec pause):  3x225, 3x275, 3x3x315
[3]  4 Rounds for time:
15 HR Pushups
10 Deadlifts @ 245lbs  (unbroken)
15 Boxjumps @ 24"
Time:  7:22
[3]  Max Effort (ME) Double Unders - 182 reps PR!!!

15 July 2014
[1]  3 Rounds of:
In 3 Minutes, perform:
10 Push Press/Jerks (mostly push press) @ 155lbs (all Unbroken and FAST!)
20 C2B Pullups (One:  5, 5, 5, 5. Two:  6, 5, 5, 4. Three:  5, 4, 5, 3, 3
AMRAP Burpees  (reps:  30, 31, 31)  Each time I had 2:00 or more for burpees.  Pace was as if I'm doing 100-200 burpees straight.
~rest 2 mins~
Score:  92 Burpees

16 July 2014
[1]  SQ PT Circuit
REST DAY

17 July 2014
[1]  Snatch:  3x1x135, 2x1x155, 2x1x165, (with deadlift to power pos. then perform at hang), 2x1x175, 2x1x185, 4x1x195 (1st rep complete, 3 others at 195 fail at receiving.)
[2]  5 Rounds for time:
25 Double Unders
4 Front Squats @ 195lbs (UB)
4 Bar Muscle Ups (UB)
Time:  7:12

18 July 2014
[1]  SQ PT:  Prime BEEF Day Obstacle Course Demo Team *Tested Litter Carry and Crawl, buddy carry, crawl events
~Then~
[1]  Golfing 18 Holes
~Then~
[1]  Coaching

19 July 2014
[1]  5 Rounds for time:
5 Hang Power Snatches @ 95lbs
10 Deficit Pushups @ 4"
30 Double Unders
Time:  ~8:15
[2]  For Time:  (mainsite WOD)
30 Thrusters @ 95lbs
20 GHD Situps
400m Run
20 Thrusters @ 115lbs
30 GHD Situps
400m Run
10 Thrusters @ 135lbs
40 GHD Situps
400m Run
Time:  21:50

21 July 2014
AM:
[1]  SQ PT Sprints
PM:
[1]  Overhead Squat:  5x135, 3x165, 2x185, 4x205, 1x225, 1x235, 1x245, 1x260 PR!!!
[2]  3 Rounds for time:
21 Wallballs
15 Burpees
9 Deadlifts @ 225lbs
Time:  6:06
*Then did the WOD and got 6:06rx. Wallballs Unbroken except for round 3 dropped it at 10 reps.; Burpees just kept moving; deadlifts UB and fast. This one hurt.

23 July 2014
[WU]  Pos. Snatches & MU mobility
[1]  "Amanda"
Reps 9-7-5
Muscle Ups
Snatches @ 135lbs
Time:  5:39

24 July 2014
[1]  20RM Squat attempt:  16 reps @ 315lbs.

25 July 2014
[1]  Build up to today's 1RM Thruster (taken from the ground):  95x5, 135x5, 165x3, 185x3, 205x3, fail @ 225
[2]  For Time:
1 Lap Farmer's Carry 70lb KB each arm (ran half the lap)
followed by:
5 Rounds
5 Toes to Bar
10 Thrusters @ 95lbs (all unbroken)
20 Double Unders
Time:  6:49
[3]  3 Pos. Power Snatch (Floor, Hang, High):  95x2, 115, 135, 145, 155, 165

26 July 2014 (Saturday)
[1]  "ROB"
6 Deadlifts @ 185/125
3 Push Press/Jerks @ 185/125
6 Bar-Facing Burpees
5 Rounds
Time: 6:51
[2]  For Time:
Reps 10-8-6-4-2
Strict HSPU @ 4" Deficit
Front Squats @ 185/125
50 Double Unders (after each round)
Time:  12:51
[3]  Later:  HooverBall Championship.  3rd place lol.  Bicep became bruised.

28 July 2014
[1]  "Cindy"
20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats
Score:  25 rounds + 20 reps *1 round PR!
[2]  20 Min EMOM (10 rounds)
1st min:  5 Squats @ 185lbs
2nd min:  5 Strict Ring Dips (kipped 2-3 rounds)

29 July 2014


30 July 2014
[1]  Rest Day

15 - 21 June

Sunday:
[1]  Snatch:  3x95, 3x115, 3x135, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205 *Didn't pull 205lbs high enough to get under.  Need to pull harder and get those shoulders back.
[2]  1 Hour Zen Yoga
[3]  EMOM 5 rounds
On parallettes:  10 second L-Seat Hold + 10 second straddle hold

Monday:
AM:
[1]  Sprints:  24x30m
PM:
[1]  Snatch:  5x95, 5x125, 3x145, 3x165, 1x175, 1x185, 1x195
[2]  C&J:  2x185, 2x205, 1x225 (took 3 attempts at 225 for split jerk.  Having trouble with foot positioning on the catch, resulting in instability at split.)
[3]  Squat:  2x285, 2x315, 1x325
[4]  For time:
20-10-5-10-20
Wallballs
Burpees
Time:  6:08
*Unbroken on all Wallballs.  Took a little longer break at start of each wallballs than I anticipated.
*First set of 20 burpees was fast, then the rest were slow.  I tried to push on the last 20, but there was nothing left in the tank.
[5]  Gymnastics skill work:  *no set intervals.  Worked on L-Seat to straddle on parallettes and did handstand walks.

Tuesday:
[1]  Power Snatch:  5x1 @ 135 2x5 @ 135 *Perfect reps, at Isabelle speed
[2]  Power C&J:  5x1 @ 175  *10 sec rest between each
[3]  Box Jump (from squat position):  3x3 @ 30", 30", 35"
[4]  "Open 12.3"
18 Min AMRAP
15 Box jumps @ 24"
12 Push Press/Jerks @ 115lbs
9 Toes to bar
Score:  382 (10+22)
*Open 2012 score:  326 (9 rounds + 2 boxjumps)
[CD]  5 min recovery row.  *OMG.  I was hardly able to do the row.  That WOD knocked me out.

Wednesday:
[1]  SQ PT
6 Rounds for time:
Run 1 Lap
10 Walking Lunges (per side)
10 Spiderman Pushups
10 Situps
Time:  14:31 
*Left Achilles is VERY, VERY SORE from last night's boxjumps.  OMG I had to take it easy.







[1]  For Time:
4-3-2-1
Legless Rope Climb
Clean 205
Time: 
[2]  Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
[3] 
*If there's time:
[6] For Time:
25 DB Snatches @ 55lbs (alternating)
25 Toes to Bar
20 DB Snatches @ 55lbs (alternating)
20 Toes to Bar
15 DB Snatches @ 55lbs (alternating)
15 Toes to Bar

8 - 14 June

Sunday:
[1]  Yoga
[2]  EMOM 10 Mins
1st Min:  5 Bench @ 165 + 3 Muscle Ups
2nd Min:  5 Deadlifts @ 275 + 5 Burpee Box Jumps
Only completed 3 of 5 rounds.  I was struggling to do fitness.

Monday:
AM:
[1]  10 Mins of Tabata Sprints
PM:
[-]  Chiropractor.
[1]  Snatch:  2x145, 2x155, 1x165, 1x175
[2]  Clean & Jerk:  2x175, 2x185, 1x195, 1x205
[3]  7 Rounds for time:
5 Front Squats Overhead Squats @ 135
9 KB Swings @ 55
7 Pushups
Time:  9:58

Tuesday:
[1]  10 Rounds for time:
3 Muscle Ups  (went unbroken each round)
3 Clean & Jerks @ 185lbs  (1 at a time)
run 1 lap
Time:  19:31

Wednesday:
AM:
[1]  SQ PT *As the Sq was doing the workout, I had downtime between rounds to do the following:
- 3 rounds:  10 Pushups, 10 Squats
- 3 rounds:  10 Pushups, 10 Lunges
- 3 rounds:  10 Pushups, 10 Situps
- 3 rounds:  10 Pushups, 10 Leg Lifts
- 20 Burpees
PM:
[1]  Snatch:  3x1 @ 145, 2x1 @ 155
[2]  C&J:  3x1 @ 175, 2x1 @ 185
[3]  Snatch Pull:  2x185, 2x195, 2x205
[4]  Front Squat:  3x2 @ 225  (I did 1x6.  Was pressing for time)
[5]  Mow the Lawn!

Thursday:
[1]  16 min AMRAP
50 Cal Row
20 Pullups
40 Back squats @ 135
20 Pullups
30 Front squats @ 115
20 Pullups
20 Overhead squats @ 95
20 Pullups
Score:  248  (1 round + 28 cal row)

Friday:
[1]  Power Snatch:  1x4 @ 105, 1x2 @ 125, 1x2 @ 145
[2]  Power C&J:  1x4 @ 145, 1x2 @ 165, 1x2 @ 185
[3]  Pause Squats (front & Back. various reps):  135, 225, 275
[4]  Strict Press:  5x, 4x, 4x, 4x, 4x @ 135lbs
[5]  DB Tricep Extensions:  10x30, 10x35, 8x40, 6x45

Saturday:
[1]  Early Morning (2/3 am) relay for life.  Walked for 1.5 hours
*rest of day just exhausted from having very little sleep.

1 - 7 June

Sunday:
[1]  Rest/Recovery

Monday:
AM:
[1]  6 Rounds (wait for partner to tag before start of each sprint)
Sprint 133m (half lap)
- 15 Pushups
Sprint 133m
- 10 Situps
[2]  4:00mins Planks
[3]  Handstand Walk Skillwork
PM:
[1]  Snatch:  2x1 @ 165, 3x1 @ 175, 1x1+5 at 185 (+5 OHS)
[WU]  Thrusters:  6x135, 5x155, 3x175
[2]  BHCF WOD
For Time:
30 Thrusters @ 95lbs
Run 5 Laps
20 Thrusters
Run 3 Laps
10 Thrusters
Run 1 Lap
Time:  8:34rx
[3]  Snatch Pulls:  2x3 @ 205, 2x2 @ 215
[4]  3x10 of:  GH Raise & GHD Situps

Tuesday:
[1]  Power Snatch (HS):  135x5, 155x2, 165, 175, 185  *in nanos
[2]  Power Clean + Jerk (HS):  185, 205, 215, 225  *in nanos
[4]  BHCF WOD:
11 Min AMRAP
3 Deadlifts @ 225
3 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps
9/9, 12/12, 15/15, 18/18, 21/21...
Score:  5+29 (5 Rounds = finishing round of 15.  Then complete 18 deadlifts + 11 Boxjumps.)
*Lower back went numb and I was very weak in the deadlifts.  Burpee box jumps remained strong.

Wednesday:
AM:
[1]  5 Rounds:
Run 2 Laps  (533m)
5-5-5 Close Grip-Normal-Wide Pushups
10 Toe Touches
40 Mountain Climbers
*untimed*
[2]  4:00 mins Plank Comples
[3]  Handstand Walk Skill
PM:
[1]  Clean:  2x1 @ 205, 2x1 @ 215, 2x225
[2]  Clean Pull:  2x3  @ 255, 2x2 @ 265
[3]  Front Squat:  2x2 @ 275, 2x1  @ 295, 1x315, 1x335

Thursday:
[WU]  ROM Drills + Squat Clean to Thruster/Jerk:  95x5, 135x3, 185x2x1, 225x1
[1]  12 min AMRAP
15 Squat Clean to Overhead 95lbs  (unbroken) Time:  0:51
15 Squat Clean to Overhead 135lbs  (1 reps)  Time:  4:18
15 Squat Clean to Overhead 185lbs  (1 reps)  Time:  11:24
15 Squat Clean to Overhead 255lbs
AMRAP Squat Clean to Overhead 275lbs
Score:  45 Reps:  Time: 11: 24.

Friday:
AM:
[1]  Run 5k
PM:
[1]  Coach CrossFit

Saturday:
[1]  10K Hike - Crazy Horse Volksmarch 10k 2014.
*Last time doing this before we move.  Today it was foggy and muddy trails, but absolutely worth it.

25 - 31 May

Sunday: 
[WU]  5 Rounds (10 mins)
1st min:  200m Row
2nd min:  10 barbell thrusters (45lbs) + 6 Pullups
(Jackie Training)
[1]  Regionals Strict HSPU WOD
For Time:  20 min timecap
21-15-9-6-3
Strict HSPU
Front Squats @ 195lbs
Bar Facing Burpees
Score:  20:05 (Timecap reached:  Finished in the round of 3 reps of:  3 HSPU + 1 Front Squat.  Uncompleted reps included:  2 Front Squats and 3 Burpees (5 total Reps) added to the time cap)
[2]  Reverse Hypers:  45+15 on each end
[3]  Handstand Walk Skill Work:  ~25 feet

Monday:
[1]  Morning 9-Hole Golf
[2]  Murph
For Time:  With a 20lb vest (for RX)
Run 1 Mile  (~7:14)
100 Pullups (I did 5 butterfly each set)
200 Pushups  (I did sets of 5)
300 Air Squats  (I did sets of 25 up to 290.  Then did sets of 30 to the end)
Run 1 Mile  (~7:30)
[3]  Handstand Walk Skillwork:  ~25 feet
[4]  Mile cooldown run to help Cari finish.

Tuesday:
[1]  7/13 Squat W9D1
Weight:  4x 2/4 @ 225lbs (pause the backsquats)
[2]  Oly Lift W4D1
- Snatch:  2x1 165, 3x1 175
- Snatch Pull:  2x3 205, 2x2 215

Wednesday:
AM:
[1]  SQ PT:
5 Rounds of:
2 Mins Run
30 Secs Spiderman Pushups
30 Secs Air Squats
30 Secs Situps
[2]  2x 1:15min Planks
[3]  Handstand Walks Skillwork
PM:
[1]  Cleans:  3x1 @ 205, 3x1 @ 225. (all @ 205 was full clean + thruster; 1 @ 225 was clean + hang power clean; 1 @ 225 was hang power clean + split jerk)
[2]  BHCF
10 min AMRAP
2 Hang Power Cleans @ 155
4 Push Press/Jerks @ 155
6 Burpees
8 Wallballs
Score:  6+9 (I had trouble with intensity/fatigued/dehydration.  2 rounds in @ 2:05mins, I hit a brick wall and went slow.  80% intensity throughout.)
[3]  Complex:  6rounds of 3 Barbell Rollouts + 6 Strict Press (from knees) @ 95lbs

Thursday:
[1]  7/13 Squat W9D2
Weight:  4x 2/4 @ 205lbs
[2]  Power Clean HS:  185, 205, 225, 225, 235, 245, 245, 235
[3]  Hang Snatch (BK):  3x1 155, 2x1 165
[4]  OHS HS:  Shoulder felt too weak.
[5]  5 Rounds for time:
Row 250m
10 Toes2Bar
Rest 30 secs
Time:  ~8:00-9:30

Friday:
AM:
[1]  Ran 5k @ ~22:00 mins.  (easy pace for active recovery)
[2]  Then a few sets of diff. calisthenics.
[3]  Handstand walk skillwork
PM:
[1]  Coaching

Saturday:
[1]  Max height Box Jump:  49 inch (built up to height.  Current PR is 51)
[2]  "Mary"
20 Min AMRAP
5 HSPU
10 Pistols (5 per leg alternating)
15 Pullups
Score:  15+16 reps (15 rounds + 5 HSPU + 10 Pistols + 1 Pullup)
*Total:  80 HSPU, 160 Pistols, 226 Pullups
*This felt amazing.  I held the same pace from round 1 to last round.
[3]  For time, alternating movements with partner:
10-8-6-4-2
Bench Press 135
Atlas Stone to Shoulder 145
Back Squat 225
Time:  ~22:14

18 - 24 May

Sunday:
[1]  Rest / Recovery
[2]  Watch CrossFit Regionals

Monday:
[1]  Power Snatch:  2x2 @ 165; 3x1 @ 165 *TnG the 2s.  This felt awesome for power snatch.  Shoulder hurts for full snatch.
[2]  5 rounds for time:
9 Front Squats @ 135lbs
7 Strict Pullups
5 Strict HSPU
Time:  5:40
[3]  Snatch Pulls:  2x3 @ 195; 2x3 @ 205

Tuesday:
[1]  7/13 Squat W8D1 @ 315 6x 2/4
Weight:  2x 1/2 @ 315; 5x 2/4 @ 295; failed 6th at 2/4... did 1. *Not sure what happened, but it was way too heavy.  I know it was suppose to be hard, but I did not prepare myself.  Less than 6 hours of sleep prior night, was in Level A for an hour, a few hours prior.  Need to eat more. 
[2]  Push Press: 3x5 @ 175lbs.

Wednesday:
AM:
[1]  SQ PT
6 Rounds (forgot to time, but same intensity)
1 Run Lap (1/6 of mile)
10 Walking Lunges per side
10 Arm Raises (dumb)
10 Burpees
~No Rest~
[2]  5 Rounds  (same intensity as above)
15 Air Squats
15 Situps
[3]  Handstand Walk Skillwork
PM:
[1]  Clean:  2x2 @ 205; 3x1 @ 205
[2]  Clean Pull:  2x3 @ 245; 2x3 @ 255

Thursday:
[1]  7/13 Squat W8D2 @ 295 6x2/4
Weight:  backed down to 285, feeling sore/fatigued and just needed to get the reps in.
[2]  Power Clean: 2x2 @ 165, 3x1 @ 175
[3]  10 Min AMRAP
5 Bar Muscle Ups
10 Thrusters @ 135lbs
Score:  4+6 (4 rounds + 5 Muscle Ups & 1 Thruster)

Friday:
[1]  Hiked Sunday Gulch with Eli in backpack (~40-45lbs total) for ~2.8-3.5 miles.
[2]  Coached Evening
[3]  1 Game Hooverball

Saturday:
[1]  Snatch:  3x125, 2x145, 2x155, 1x165, 1x175, 1x185, 1x195, 1x205 (PR!!!!)
[2]  Regionals 2014 50's WOD
For Time:  21 min timecap
50 Cal Row
50 Box Jump Overs 24"
50 Deadlifts @ 180lbs
50 Wallballs 24lbs/10'
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 Cal Row
Score:  23:54 (Timecap reached:  26 wallballs on 2nd round, plus 1 sec added to timecap time for each unsuccessful rep finished.)
[3]  Handstand Walk Skillwork:  ~30-35 feet UB.
[4]  Watch Regionals / BBQ

11 - 17 May

Sunday:
[WU]  3 Rounds UT:
Row 250
3 Rounds of Cindy
then UB Double Unders
Got 100 DU but had severe headache.
[1]  Snatch 3, 2, 2, 1, 1, HS
Weight:  3x125, 2x145, 2x155, 1x165, 1x175, 1x185
[2]  Clean & Jerk 3, 2, 2, 1, 1, HS
Weight:  3x145, 2x175, 2x185, 1x195, 1x205, 1x225, 1x225
[3]  SLDL *Heaviest possible with good form. 5x3
Weight:  135, 155, 185, 185, 185, 185
[4]  For Time:
*Alternate between movements
10-8-6-4-2 of:  Burpees to Boxjump Overs (step overs) with 55lb DB per hand
5-4-3-2-1 of:  Legless Rope Climbs to 15' Target
Time:  14:32
[5]  30 Muscle Snatches
10x55lbs
10x75lbs
10x55lbs

Monday:
[WU]  3 Rounds of:  Row 250 + 1 Round of Mary (5 strict HSPU (2" deficit), 10 Pistols, 15 Pullups)
[1]  Snatch:
Weight: 2x3@155lbs, 3x2@155lbs  *Pulled these easy, & easy TnG.
[2]  Snatch Pull
Weight:  5x3@195lbs
[3]  AMRAP 15 Mins  "CrossFit Games Open 11.2"
9 Deadlifts @ 155
12 Hand-Release Pushups
15 Boxjumps 24"
Score: 9+16
[4]  *Alternate between movements, untimed.
3 rounds:
10 Walking Lunges @ 145lbs *Front Rack
6 Strict HSPU (2" deficit)

Tuesday:
[WU]  3 Rounds UT:  Row 250 + 21 Pushups, 15 Barbell Squats, 9 Pullups
[1]  7/13 Squat W7D1
Weight:  6x2/4 @ 300lbs  *OMG.  This is truly testing my mental/physical.  I start to break down in Mental thinking I can't do it, but the weight still goes up... eventually.
[2a]  Jerk - Heavy Single  Weight:  185, 205, 205, 205  *Having trouble with the Split.
[2b]  Jerk - 80% of HS, 3x1 @ 185(1x3) 
[3]  Power Snatch 5x2 @ 125lbs  *Shoulders (and body) is very sore and fatigued.  Did one rep at a time 'till I had 10 total.
[4]  Reverse Hyper:  2x12 @ 100lbs
*My Body is so fatigued from Squats and Jerk HS attempts, I cannot do more.
[4]  Push Press 3x5 @ 170lbs
[5]  3 Rounds for time:
10 Hang Power Cleans  @ 135
15 Pullups
10 Shoulder to Overhead @ 135
15 Situps
Time:

Wednesday: 
[WU]  3 Rounds:  Row 250 + Ring Complex (3 Skin the Cats, 1 Muscle Up, 5 Ring Dips)
[1]  Cleans
Weight:  2x3 @ 195lbs, 3x2 @ 195lbs
[2]  BHCF WOD:
For Time:
Row 750m
then 10 Rounds:
5 OHS @ 95lbs
20 UB Double Unders
Time: 9:36 *No Trips on DUs, everything UB.
[3]  Ring Skill Work:  Muscle Ups, Hang to Back Roll Support, Skin Cat, HSPUs, Forward Rolls.

Thursday:
AM:
[1]  PTL Training:
6 Rounds for time:
-Inch worm + Pushup across soccer field width
15 Air Squats
-Walking Lunges across soccer field width
15 Situps
Run 1 Lap
Time:  ~28:11  *Forgot to start timer, started after 1st round complete.  was averaging about 4:00 - 5:30 a round
PM:
[1]  7/13 Squat W7D2
Weight:  280lbs
[2]  Power Clean: 5x2  @ 165lbs
[3]  Hang Snatch (below knee):  3x2 @ 135 *I only got 1 rep total at 135lbs.  Shoulders hurt.

Friday:
AM:
[1]  4 Mile Ruck Amazing Race: 1st Place
PM:
[WU] 
[1]  AMRAP 11 Minutes
3 Clean & Jerks @135lbs
3 Toes 2 Bar
3 Burpees
6,6,6/9,9,9/12,12,12/15,15,15/....
Score:  5+3
[2]  Coaching

Saturday:
[1]  Five sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes
Times:  4:23/5:07/5:50/5:57/4:54  (Total time w/ rests: 38:11)
[2]  3 Rounds for time:
50 Pistols
7 Muscle Ups
10 Bench Press 135lbs
Time:  11:54
[3]  Handstand Walk Skill Work. *Getting Better!!!

4 - 10 May

Sunday:
[1]  Rest / Build New Gym
[2]  Small WOD for time:
10 Walking Lunges (total) from back @ 135lbs
5 Clean & Jerks @ 135lbs
10 Toes 2 Bar
10 Boxjumps @ 30inch
10 Toes 2 Bar
5 Clean & Jerks
10 Walking Lunges (total) from front rack
Time:  4:00

Monday:
AM:
[1]  7/13 Squat W6D1
Weight:  6x 3+6 @ 285lbs
[2]  SQ PT:
6 Rounds with partner (1 Mile)
Half Lap Sprint + 15 Pushups
Half Lap Sprint + 30 Flutter Kicks
PM:
[1]  6 Week Cycle - Week 1 Day 1
[1a]  Snatch 145 6x3  *Catching a few on toes or stepping forward; I need to pull shoulders back more on top.
[2]  For Time:
15-12-9-6-3
Clean & Jerk 165lbs
Burpees
Chest to Bar Pullups (15-12)/Muscle Ups (9-6-3)
Time:  19:51
[1b]  Snatch Pull
Weight:  175  5x4
Tuesday:
[1]  Death by Unbroken Muscle Ups
Score:  7+6 (7 rounds + 6 of 8)
[2]  6 Week Cycle - W1D2
[2a]  Behind The Neck (BTN) Jerk - Find a Heavy Single (HS)
Weight:  185x3, 215x2, 225x2, 235x1, 245x1, 260x1 (failed at OHS)
[2b]  BTN Jerk @ 80% of today's max
Weight:  210 3x1
[2c]  Power Snatch
Weight:  115lbs 5x3
[2d]  Push Press
Weight:  160 4x5

Wednesday:
AM:
[1]  SQ PT:  I felt very weak in the shoulers and still sick.  So I did zero pushups and 5 rounds of:  20 MTN Climbers; 10 Toe Touches, Run 2 Laps.
PM:
[1]  Rest Day... I know I am in the Oly Cycle, but I really need to rest shoulders.

Thursday:
[1]  ME UB Double Unders
Score:  145
[2]  7/13 Squat W6D2
Weight:  6x 3/6 @ 265lbs
[3]  Clean 5x3 @ 185lbs
[4]  Clean Pull 5x4 @ 220lbs

Friday:
[1]  ME UB Double Unders
Score:  155
[2]  Power Clean 5x3 @ 155 (2), 165 (3)
[3]  Hang Snatch (below knee) 5x2 @ 125lbs
[4]  Snatch Push Press + OHS 3x 3+2 @ 185lbs
[5]  Coaching....
[6]  Front Squat 1 Rep...  325lbs PR!!!

Saturday:
[1]  Rest Day.  *Trying to recover more from Sickness and sore shoulders.

27 April - 3 May

Sunday:
[1]  Travel / Rest Day

Monday:
Travel
[1]  Hotel Dumbbell WOD
[2]  Dumbbell Meathead

Tuesday:
[1]  Rest / Work on Car

Wednesday:
AM:
[1]  7/13 Squat W5D1
6x 3+6 @ 265lbs
[2]  Every 2 mins on the 2 min for 10 Rounds (20 mins)
10 Toes to Bar
10 Muscle Snatches, Alternating Arms @ 55lb dumbbell
10 Burpees
Avg Time per round:  1:20-1:31
[3]  15 Strict L-Seat Muscle Ups (UT)
PM:
[1]  Power Cleans
[2]  BHCF WOD:
15 Min AMRAP
Row 1000 (Row 500 after all rounds after Round 1)
50 Situps
25 Power Cleans @ 155
75 Double Unders
Score:  1+85...not rx.  There was not enough rowers available for the class size.  So when I started round 2, I had to wait for the rower.  Instead I did the 50 Situps first and I still had to wait for the rower.  So I did 10 Power Cleans and finally got on the rower to where I rowed ~250meters.  After the Situps I had to wait for both the rower and barbell so I had wasted a full minute.  So in reality my score would have been 1+110 rx1.
Time:  2 Rounds @ 18:54

Thursday:
[1]  HS  Power Clean (nanos)
Weight:  165, 185, 205, 225, 235 (PR from 230), 245, 245, 225, 225+Jerk+BTN Jerk+OHS, 225+Jerk+BTN Jerk+OHS
[2]  BHCF WOD:
21-15-9
Front Squat 155lbs
Toes to Bar
Time:  3:33rx UNBROKEN.
[3]  Banded Jump Squats (Red Bands)
Weight:  45lb barbell (2x10), 95lbs (2x10)
[4]  (2+3) Strict Press+Strict Press+Strict Press To Split Jerk+Strict Press To Split Jerk+Strict Press To Split Jerk
Weight:  95, 95, 115, 115, 125, 115
[5]  Alternate between each *rest as needed
10x Hip Extensions w/ 45lb barbell
10x GH Raise

Friday:
[1]  For Time:
15 Muscle Ups  (6,5,4.  1:27mins)
15 Clean & Jerks @ 135   (1 rep at a time)
Time:  4:30?
[2]  15 Mins, establish today's 1RM Hang Snatch
Weight:  135, 135, 145, 145, 165, 175, 185
[3]  7/13 Squat W5D2
Weight: 
[3]  Coach / Rebuild New Gym

Saturday:
[1]  Rest Day / Rebuild New Gym