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

20 - 26 April

Sunday:
Easter Sunday
Rest Day - Enjoy The Family
HE IS RISEN!

Monday:
AM:
[1]  Sprints:  3 Rounds of:
1/2 Lap Sprints (133M) + 15 Flutterkicks (4 count)
~Rest as partners run~
1/2 Lap Sprints (133M) + 15 Pushups
*Alternate 1/2 Lap sprint between parter, total of 6 laps (1mile).
[2]  Tabata Planks
[3]  20x3 Strict Pullups (60 Total)
PM:
[WU]  3 Rounds of Cindy
[1]  BHCF WOD Monday, but with Dumbbells:
10 Min AMRAP
5 front squats
10 front rack lunges (total) (alternating legs but not walking)
5 shoulder to overhead
10 front rack lunges
5 thrusters
10 front rack lunges
*I Used a pair 35lb DBs.  I tried it with 55lbs, but quickly realized I have a weakness.
Score:  2+30.
[2]  7/13 Squat W4D1
Weight:  5x4/8 @ 255lbs
*OMG.  This is getting heavy.
[3a]  2x12 Reverse Hypers @ 100lbs
[3b]  4x15 Decline Pushups

Tuesday:

Wednesday:
[1]  WODs/Strength
Squat
Snatch
Snatch Pulls
Snatch Deadlifts
[2]  Coach

Thursday:
[1]  Travel
[2]  Sioux Falls WOD

Friday:
[1]  Travel
[2]  Hotel Bodyweight WOD

Saturday:
[1]  Rest Day/Wedding

13 - 19 April

Sunday:
Final Rest / Recovery.  Starting to gain weight back.

Monday:
AM:
[1a]  1/3 Lap Sprints (1 Mile) *Felt something start to hurt on inner knee tendon.
[1b]  Tabata Situps:  12, 12, 12, 12
[1c]  Tabata Pushups:  15, 15, 15, 13
[1d]  3x45 sec Planks
[2]  1 Lap of Walking Lunges (266m)
Time/Score:  ~10:30, 281 lunges (total)
PM:
[1]  7/13 Squat W3D1
Weight:  5x 4/8 @ 235lbs
[2]  12 min AMRAP
7 Deadlifts @ 185/125  225lbs  (must be unbroken)
10 Knees to Elbows (went unbroken)
13 Boxjumps @ 24inch
Score:  7+14, finished 8th round at 13:31
[3]  Complex:  Strict Press + Press to Split Jerk + Strict Press + Press to Split Jerk
Weight:  95, 95, 95, 95, 115, 115, 115, 115
[4]  Reverse Hyper:  1x24 100lbs

Tuesday:
[1]  Strength:  Push Press
Weight:  135x5, 155x5, 185x5, 185x4
[2]  For Time
21 Push Press @ 115lbs
21 Chest 2 Bar Pullups
Run 3 Laps (400m)
15 Push Press
15 C2B Pullups
Run 2 Laps
9 Push Press
9 C2B Pullups
Run 1 Lap
Time:  6:57  (unbroken Push Presses (fast), 3 sets each of 21/15 pullups, 9 butterfly.  Attacked each run round with sprinting the first lap.  This helped keep the body primed on each run round to go fast.  After the sprint lap, I would recover as needed, but if I can keep the pace I will.)
[3]  Reverse Hyper:  2x12 100lbs

Wednesday:
AM[1]  7/13 Squat W3D2
Weight:  5x 4/8 @ 225lbs

Thursday:
[1]  Work to a heavy Squat Clean Thruster (No Jerks/Push Jerks allowed)
Weight:  135+4 Thrusters, 155+4, 165+4, 185+2, 205, 205, 215, 215, 225, 225.
[2]  12-10-8-6-4-2
Squat Clean Thruster 135lbs
Hand Stand Walk 30 Feet (15' down & back)
Deficit Handstand Pushups  45 plates
Time:  29:58rx
*Felt really great during Handstand Walks.  Multiple Times I held my balance good and kept going.  Last two rounds though were very sloppy and fatigued.
[3]  Tabata Plank Hold:  8 rounds:  20 secs work, 10 secs rest.

Friday:
AM:
[1]  2 mile run for SQ PT.  First one for the year.  Ran on pavement with Vibrams, I can def. feel the fatigue coming in from not doing this.
PM:
[2]  Coaching
Saturday:
[1]  For Time:
30 Burpees
30 Box Jumps @ 30
30 Thrusters  @ 115
30 GHD Situps
30 Snatches  @ 115
30 Toes 2 Bar
Time:  17:00
[2]  10 Min AMRAP
3 Deadlifts @ 315
2 Rope Climbs
Score:  6 Rounds + 3 Deadlifts
[3]  7/13 Squat W3D3
Weight:  3x4 Front Squats @ 195lbs (Taken from floor as a Clean)

6 - 12 April

Sunday:
[1a] 7/13 Squat W2D1
Weight:  4x7/13 @ 220lbs
[1b]  Strict Press
Weight:  6x95, 6x95, 6x95, 12x95

Monday:
[1]  Reverse Hyper
Weight:  2x12 @ 80lbs
[2]  Deadlifts
Weight:  5x275, 5x315, 5x315, 5x335, 5x345, 1x365
[3]  11 Min AMRAP (followed by 5 Rounds for time:)
20 Wallballs @ 20lbs/10ft
10 Burpee Boxjumps (WOD called for burpees)
5 Clean & Jerks @ 185lbs(did Power Clean & Power Jerks)
Score:  3+15; 4 rounds @ 15:04; 5 rounds @ 19:35
[4]  Reverse Hyper
Weight:  1x24 @ 80lbs

Tuesday:
[1]  7/13 Squat W2D2
Weight:  4x7/13 @ 210lbs
*Felt really sick after this, got home and it turns out I have a fever of 102.  Damn Flu!

Wednesday:
Rest/Recovery. *Still Sick

Thursday:
Rest/Recovery. *Still Sick

Friday:
Rest/Recovery.  *Still Sick.  8 Pounds DOWN... :(
Coaching

Saturday:
[1]  For Time:
Reps of 30-20-10 of
BW Back Squats @165
BW Bench @165
Strict Pullups
Time:  27:35rx (Still recovering from being sick.  1 Pound UP!)
[2]  7/13 Squat W2D3
Weight:  4x4 @ 190lbs (Clean first rep)

2014 CrossFit Open Results

The following are the results to the 2014 CrossFit Open that pertains to me.

One thing to take note of; placements in "Create a Leaderboard" do not match individual rankings to region/world.  Some people could be up/down by a few ranks in relation to friends/co-athletes.

Black Hills CrossFit Regional Rankings

Black Hill's CrossFit (MEN)
Competitor	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5
233 (1905)  Jordan Behler	141 (359)	692 (167)	62 (152)	567 (190)	443 (12:49)
236 (1940)  Patrick King	635 (315)	178 (200)	582 (139)	385 (192)	160 (11:37)
468 (3375)  Andrew Bergman	569 (324)	113 (225)	1210 (133)	253 (195)	1230 (14:52)
807 (5333)  Robbie Southards	1478 (300)	472 (181)	2368 (120)	660 (189)	355 (12:31)
869 (5822)  Kris Anderson	1478 (300)	1500 (129)	414 (141)	1296 (184)	1134 (14:40)
891 (5945)  Rickie Amisone	836 (311)	711 (143)	1837 (130)	1247 (184)	1314 (15:01)
899 (6012)  Randy Hoover	2055 (270)	283 (194)	686 (137)	1518 (183)	1470 (15:21)
915 (6107)  Jeremiah Ratzsch	987 (308)	1299 (132)	661 (138)	1604 (182)	1556 (15:31)
920 (6117)  Nathan Derksen	738 (314)	780 (141)	1357 (131)	1419 (183)	1823 (16:04)
1222 (8002)  Colter Henry	624 (317)	2334 (114)	3084 (111)	497 (191)	1463 (15:20)
Black Hills CrossFit (WOMEN)
Competitor	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5
71 (583)  Kelly Bruhn	144 (327)	101 (176)	206 (142)	86 (185)	46 (11:08)
155 (1201)  Paula Moore	110 (344)	274 (132)	326 (139)	312 (180)	179 (12:35)
161 (1233)  Sarah Penry	62 (351)	306 (130)	353 (138)	413 (180)	99 (11:57)
269 (1860)  Kami Palmer	729 (268)	174 (138)	459 (136)	123 (184)	375 (13:43)
562 (3661)  Angela Christopherson	1529 (228)	875 (79)	363 (138)	454 (180)	440 (14:00)
570 (3700)  Nicole Brown	342 (305)	406 (120)	1504 (111)	189 (182)	1259 (16:53)
911 (5848)  Nicole Keegan	924 (262)	1684 (39)	881 (130)	863 (179)	1496 (17:40)
1005 (6328)  Patricia Cassidy	1729 (222)	1197 (72)	1560 (110)	882 (178)	960 (15:56)
1382 (8430)  Susie Marcks	781 (266)	1657 (55)	2324 (102)	924 (176)	2744 (22:55)
2211 (12658)  Kayla Silver	4965 (90)	2356 (30)	708 (131)	2285 (152)	2344 (21:00)
2385 (13550)  Carolyn Southards	4039 (132)	2138 (33)	1940 (106)	2557 (147)	2876 (23:46)

30 March - 5 April

Sunday:
[1]  10 min EMOM 5 min EMOM
2 Hang Squat Cleans + 2 Jerks
Weight:  185lbs (5 mins), 165lbs (3 mins)
*Form was getting sloppy.  Suppose to be 10 EMOM with good form
[2]  7/13 Squat W1D1
Weight:  4x7/13 @ 205lbs

Monday:
[1]  15 min AMRAP
10 Toes 2 Bar
20 KB Swings
30 KB Lunges (KB held anyway.  I held it on top of shoulder, next to cheak.  This provided a more vertical torso)
Score:  4+42 (12 KB Lunges), 5 rounds @ 15:54
[2]  3 Rounds EMOM:
ODD:  10 Strict Pullups
EVEN:  10 Strict Ring Dips

Tuesday:
[1]  7/13 Squat W1D2
Weight:  4x7/13 @ 195lbs
[2]  5 Rounds for time:
15 Pullups
15 Pushups
15 Boxjumps
Time:  7:17rx

Wednesday:
[1]  Snatch Day:  1 hour
a.  3 Hang Snatch High Pulls + 1 Snatch + 4 Drop Snatch
Weight:  95, 125, 135, 145, 145, 145, 145, 145
b.  Snatch 1.1.  ~rest 1.5 mins each set~
Weight:  145, 165, 175, 175
c.  Snatch
Weight:  185, 185, 185

Thursday:
[1]  5 Rounds for time:
200m Row
10 Burpees
10 Wallballs
Time:  9:29rx
~2 Min Rest~
[2]  Deadlifts 5-5-5-5
Weight:  225, 275, 305, 315
1 Min between efforts
~2 Min Rest~
[3]  "Annie"
50-40-30-20-10
Double Unders
Situps
Time:  6:58rx (PR is 6:17)
[4]  7/13 Squat W1D3
Weight:  4x4 FS 190lbs
Weight taken from floor as a power clean, then perform front squats.

Friday:
[1]  Coaching/Rest Day

Saturday:
[1]  3 Rounds Not for time:
4 UB Muscle Ups
8 Strict HSPU  (Toes on wall)
40 UB Double Unders
[2]  "Bench Fit"
3 Rounds:
10 BW Bench Press @ 165lbs (unbroken on all)
5 Strict Pullups
10 BW Power Cleans @ 165lbs
15 Boxjumps
Time:  11:06
[3]  For Time:
10 Clean & Jerks @ 135lbs
20 C2B Pullups
8 Clean & Jerks @ 155lbs
16 C2B Pullups
6 Clean & Jerks @ 185lbs
12 C2B Pullups
4 Clean & Jerks @ 205lbs
8 C2B Pullups
2 Clean & Jerks @ 225lbs
4 C2B Pullups
Time:  18:58
[4]  5 Rounds, time each round separately
*2 Min Rest after each round, then push hard.
Row 250m
10 GHD Situps
10 KB Swings @ 70lbs
Times:  2:08, 2:00, 1:57, 1:54, 1:52


#GoSoHard