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