11 - 16 May 2015

Monday 11 May 2015
[1]  Rest / Travel

Tuesday 12 May 2015
[1]  Rest / Travel

Wednesday 13 May 2015

AM:
[1] FS/BS - Week 5 / Day 1...
6 x 3/6 @ 85% – rest 90 sec.
Weight: 260lbs
PM:
[1] EMOM for 10:00 - 3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
Weight: 115, 135, 145, 155, 165, 145, 145, 145, 145, 145
[2] EMOM for 10:00 - 2 T&G Power Clean & Push Jerks – Begin 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Weight: 145, 155, 165, 175, 185, 195, 195, 195, 195, 195
[3] For time:
30-cal row
30 strict handstand push-ups
30 toes-to-bars
30 walking overhead axle lunge (155 / 105 lb.)
Time: 16:06, *OH axle lunge: 165x5, scaled to 115x25. Had to scale due to shoulders, arms, abs still sore from comp and travel.  Started with 165lbs because I thought the bar weighed 15lbs instead of 25.
*I think i might have food poison or stomach flue from China too...

Thursday 14 May 2015
[1]  Rest / Recovery
*Stomach is still recovering, but I can feel it getting better.

Friday 15 May 2015
[1]

Saturday 16 May 2015
*Gym is closed most of the day, so no "Monster Mash" this week...  ;)

Saturday 16 May 2015
*On a Continuous Running Clock:
[1]  5 Rounds for time
20 Alternating DB Snatches 55/35lbs
Run 200m
20 Alternating Pistols
Run 200m
right into
[2]  2 Rounds for time:
50m Handstand Walk
200m Shuttle Run (4x50m)

 

3 - 10 May 2015

Sunday 3 May 2015
[1]  Rest

Monday 4 May 2015
AM:
[1] Not timed:
2 rounds of
30-20-10
Pushups
Squats
Situps
Sprint 400m
- Then right into 2 mins AMRAP Burpees: 34 reps
PM:
[1] 7x3 Snatch from blocks/hang (just above knee) - Work to a max triple for the day, rest as needed.
 Weight: from blocks: 135, 155, 165, 175, 185, 195(miss)

*Alternate between 2a & 2b
[2a] 5x 3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups - Rest 90 Seconds
(the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement)
[2b] FS/BS - Week 4 / Day 1
5x4/8 at 80% 1RM Front Squat - Rest 90 Seconds
Weight: 245lbs
[3] For TIme:
50 Double-Unders
30 Overhead Walking Lunges at 115/75lbs (alternating, 15 per leg)
25 Toes to Bar
100 Double Unders
25 Toes to Bar
30 OH Walking Lunges at 115/75lbs
50 Double-Unders
Time:  11:30rx

Tuesday 5 May 2015
[1] 5x 1 Hang Clean & 2 Jerks - Work to a max for the day, rest as needed
Weight: 205, 225, 235, 245, 255 (PR), 260 (PR).
*Had trouble hitting jerks, so did only 5x1 Hang Cleans.

[2a] 4x5 Weighted Dips - Heavier than last week or heavy as possible, rest 90 seconds
Weight: 4x5 at 72lbs
[2b] 4x5 Strict Press - Heavy as possible, rest 90 seconds
Weight: 135, 145, 145, 135
*Had to quit early, will make up rest.  There was more planned, but family stuff happened.

Wednesday 6 May 2015
AM:
For time:
21-15-9
Row for Calories
2 for 1 Wallballs 20/14 all to 10ft
Deadlifts 225/155
Time: 10:04
*Alternate between 1a & 1b
[1a] FS/BS - Week 4 / Day 1
5x4/8 at 94% of Monday's weight - Rest 90 Seconds
Weight: 235lbs
[1b] 4x45 second toes to chin handstand hold - Rest 90 Seconds
PM:

[1] For time:
Event 1 - 2015 CrossFit Regionals
"Randy"
75 Power Snatches at 75/55 lbs
Time: 5:15 (PR)
15 min Rest - Strict
[2] For TIme:
Event 2 - 2015 CrossFit Regionals
"Tommy V"
21-15-9
Thrusters at 115/75
12-9-6
Rope Climb to 15ft mark
Timecap: 16:00 mins
Time: 1st round in 10:35. *Quit due to rope making me mad and having a fraying spot in the middle ruining grip.

Thursday 7 May 2015
[1] Rest

Friday 8 May 2015
[1]  Rest / Travel

Saturday 9 May 2015 - 2015 AsiaChampionship / Central Sectionals Day One
[1]  "Fran Up"
21-15-9
Thrusters at 115lbs
21 Pullups, 15 C2B Pullups, 9 Bar Muscle Ups
Time:  5:43rx (PR from 6:09)

Sunday 10 May 2015 - 2015 AsiaChampionship / Central Sectionals Day One
[1]  "Walking Dead"
15 Min Timecap
For Time:
1000m Row (3:41)
3 rounds
10 Burpee Box Jumps 30"
10 Deadlifts 255lbs
10m UB Handstand Walk
Score:  2 rounds + 10
[2]  "Double Shot"
Snatch x2: 195lbs
C&J x2: 225lbs 
[3]  "The Last Call"
0:00 - 3:00
12x15m shuttle run
20 HSPU
3:00 - 6:00
16x15m shuttle run
30 S2O 95lbs
6:00 - 9:00
20x15m shuttle run
40 wallballs
Score: 1:09, 1:37, 37 wallballs *Unbroken on all, paced the run.
 

26 April - 2 May 2015

Sunday 26 April 2015 - Hach' Lifting Comp
[1]  Snatch 3x1
Weight:  80kg (176.37), 88kg (194), 95 (209)
[2]  Clean & Jerk 3x1
Weight: 93kg (205), 100kg (220.5), 108kg (238.1)
Total: 196kg (432)

Monday 27 April 2015
AM:
[1] 4 Rounds for time:
Run 800m
5 Burpees
10 Jumping Squats
30 Bicycle Crunches (per side)
Time: ~15:30 minutes
PM:
[1] 7x3 Hang (or blocks) Snatches @ 65% 1RM Snatch
Weight: 135 Hang T&G
[1b] (extra) Handstand Walks 10M
[2a] 5x 6 Pullups + 4 C2B Pullups + 2 Bar Muscle Ups...
*Goal is Unbroken: If you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) - Rest 90 Seconds
Completed UB

[2b] FS / BS - Week 3 / Day 1 - Rest 90 Seconds
5x4/8 at 75% (Yay! No More 7/13)
Weight: 235
[3] *100 Bar Facing Burpees - For Time
*EMOM (starting at 1:00) - 3 Power Clean + Push Jerks @ 155/105lbs

Time: 5:49rx at 50 reps.  *Quit after that. Volume Overload
[4] (extra) 3x5 Strict Press at 135lbs

Tuesday 28 April 2015
*Alternating between 1a and 1b:
[1a] 4x5 Weighted Dips - Heavy as possible, rest 90 seconds
Weight: w/ KBs at: 24kg, 32kg, 32kg, 40kg, 40kg.
[1b] 4x5 Strict Toes To Bar - rest 90 seconds

[2] For Time:
3 Rounds
5 Thrusters at 185/105
100 Double Unders
3 Rounds
3 Thrusters at 195/115
50 Double Unders
3 Rounds
1 Thruster at 205/125
25 Double Unders
*Adjust weight accordingly, either lighter or heavier, so each round is heavy. Goal is to be UB thrusters, but this should be a real challenge.

Time:  17:50rx.  *All UB but one set of 5

Wednesday 29 April 2015
[1] 5 min EMOM - 2 Power Snatches - *Start at 60%, increase each round
Weight: 115 to 155
[2] 5 min EMOM - 2 Power Clean & Push Jerks - *Start at 60%, increase each round
Weight: 165 to 205

*Alternate between 3a and 3b.
[3a] FS/BS - Week 3 / Day 2 - Rest 90 Seconds
5x4/8 at 94% of Monday's Weight
Weight:  215
 [3b] 4x2 Strict Muscle Ups + Max Effort (ME) Kipping Muscle Ups - 90 second rest
*if you do not have these, then do a progression or bar muscle ups while resting the squats.
Reps:  MU reps rx at: 2+8, 2+7, 2+7, 2+5
[4] 4 Rounds for time:
10 Burpee Box Jump Overs at 30/24"
10 Deadlifts at 255/175
10m Handstand Walk (does not need to be UB, just complete 10 meters)
15:00 Time Cap

Time:  13:20rx

Thursday 30 April 2015
[1]  Rest

Friday 1 May 2015
*Alternate between 1a and 1b - rest 60 seconds between...
[1a] 4x3 Strict Skin the Cat on Rings - at Tempo 3 count pause from starting hang and middle hang (through rings)
[1b] FS/BS - Week 3 / Day 3 - 3x4 Front Squats at 60% (taken from the ground)

*For the run, use the 200m path and do it as a down and back.
Weight: 205
 [2] For Time:
15 Clean and Jerks @ 135/95
20 Toes to Bar
Run 600m
10 Clean and Jerks @ 165/115
15 Toes to Bar
Run 400m
5 Clean and Jerks @ 185/125
10 Toes to Bar
Run 200m
Time: 14:01rx
~ 5 min rest ~
[3] For Time:
15 Snatches @ 115/75
20 Toes to Bar
Run 600m
10 Snatches @ 135/95
15 Toes to Bar
Run 400m
5 Snatches @ 155/105
10 Toes to Bar
Run 200m

Time: 13:45rx

Saturday 2 May 2015
[1] 21-15-9 reps for time of:
Handstand Push-up
Overhead Squat 115/75
 3 Rounds for time of:
50 Double-unders
15 GHD Situps
15 Hang Squat Cleans 135/95
Times:  8:11 & 13:13 (22:58 total)

[2] 30-20-10 reps for time of:
Deadlift 155/105
Box Jump 24"/20"
Hand Release push-up
*Rest 10 minutes between workouts

Time: 8:44 

19 - 25 April 2015

Sunday 19 April 2015
[1]  Rest

Monday 20 April 2015
[1] 7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
*Alternate between [2a] and [2b]
Weight: Up to 185(PR), missed 195 on third snatch.
*Rushed it a little, was excited for PR and tried to touch and go. 
[2] FS/BS Week 2 / Day 1 – rest 90 sec.
4x7/13 at 70% (1RM FS)
Weight: 215

[3] For TIme:
75 Double Unders
50 Target Burpees at 6" above reach
25 Hang Power Snatches 135/95
50 Target Burpees at 6" above reach
75 Double Unders
Time: 16:36rx (Snatches as 5x5, burpees super slow like death

Tuesday 21 April 2015
[1] 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
Weight: Up to 225, missed 235
[2] 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
Weight: Up to 215 with no pause

[3] Death By Calorie Row:
Starting at 2 Calories, Row EMOM until you can no longer perform the required work in the minute. Add +2 Calories to each minute.

Score: completed 16 of 20

~ 5 Minute Rest ~
[4] Death by Shoulder to Overhead at 115/75 lbs
Starting at 2 Reps, Perform the exercise at EMOM until you can no longer perform the required reps in the minute. Add +2 reps to each minute.

Score: completed 20 under 30 secs.  Quit from there, shoulder was getting overworked; but met my goal.

 

Wednesday 22 April 2015

[1] 5 Sets of the following Snatch complex:
6x Snatch Grip High Pulls, from the High Hang (pockets) position + right into High Hang Snatch (squat) - Find max weight for complex, rest as needed.
Weight: 115, 135, 145, 145, 155
[2] FS/BS Week 2 / Day 2 – rest as needed.
4x7/13 at 94% of Monday's weight.
Weight: 205

[3] 15 Rounds for time:
5 Wallballs 20/14 at 10/9 foot target
3 Deficit Hand Stand Pushups with 45/25lb plates
1 Power Clean at 205/125
[4] 15 Minutes, choose a gymnastics skill and work on it (Muscle Ups, Handstand Walks, Rings, etc...)
Time: 14:59rx

Thursday 23 April 2015
[1]  Rest

Friday 24 April
[1] Snatch: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 150/68kg, 165/75, 175/79.5, 185/84x3
[2] Clean & Jerk: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 185/84, 205/93, 215/9.5, 225/102

[3] FS/BS Week 2 / Day 3 - Rest as needed
3x4 Front Squats @ 60%
Weight: 205 from ground
[4] Snatch Pull: 3x2x100%
http://www.catalystathletics.com/exercise/97/Snatch-Pull/
Weight: 215

Saturday 25 April 2015
[1]  Rest

 

12 - 18 April 2015

Sunday 12 April 2015
[1]  Rest

Monday 13 April 2015
[1] 7x1 Three Position Snatch (Power position, Hang, Floor) - work to a max complex for the day, rest as needed.
Weight:  135, 145, 155, 155, 165, 165, 165 (miss)
[2] FS/BS Squat
Week 1 / Day 1: 4x7/13 @ 65%
Weight:  195
[3] 2 Rounds of:
*At a continuous running clock, complete each every 2:00mins.
0:00 - 2:00
5x15 meter Shuttle Run
20 Handstand Pushups (Males full depth/females use abmat)
2:00 - 4:00
5x15m Shuttle Run
30 Shoulder to Overhead 95/65lbs
4:00 - 6:00
5x15m Shuttle Run
40 Wallballs 20/14 lbs at 10/9ft
6:00 - 8:00
Rest for 2 mins, then start from beginning.
*For 15 meter mark, use the width of the basketball court. Black line to black line. This is beyond the width of the black lifting platform.
Score:  Complete all unbroken with 30-40 secs rest leftover, except wallballs. Round 1, 33 WB. Round 2, 39.

Tuesday 14 April 2015
[1] 7x1 3 position Clean (power position, hang, floor) + Jerk - work to a max complex for the day, rest as needed
Weight:  Up to 215lbs. I've done more before, but start of humidity season was making grip hard.
[2] For time:...
Row 1000m
4 Rounds:
10 Burpee Box Jump Overs at 30/24"
10 Deadlifts at 255/175lbs
10m Unbroken Handstand Walk*
Time: 1+ 20. Finished round 1!!! at 10:41.

[3] 15 minute EMOM
1st: 15 Ring Dips
2nd: 15 C2B Pullups
3rd: 15 GHD Situps
*These should be done with 20-30 seconds left on the clock; scale as needed.
Score:  Finished. Last rwo rounds did 12 Ring Dips & 12 C2B.

Wednesday 15 April 2015
[1] 7x1 Hang Snatch (or from blocks)
 *For all three: work to a max for the day, but no more than one miss - rest as needed
Weight:  Up to 185, missed 195. Was not feeling it.

[2] FS/BS Squat
Week 1 / Day 2: 4x7/13 @ 94% of what you used on Monday.
Weight: 185
[3] For Time:
10-8-6-4-2-4-6-8-10
- Benchpress (males use bodyweight (BW) / females use 75% BW)
- Alternating Pistols
- 30 Double Unders after each round
Time:  12:41rx at 165lbs

Thursday 16 April 2015
[1]  Rest

Friday 17 April
AM:
[1]  2 rounds
1 mile run and 3 rounds of (10 pushups, 10 squats, 10 situps)
Finish with 40m handstand walk skillwork
PM:
[1] 10:00 to establish a 1RM Power Snatch
Weight:  up to 195(PR)
[2] 10:00 to establish a 1RM Power Clean & Push Jerk
Weight:  up to 205, then did just power cleans up to 245. 
*Having lots of trouble locking out the jerk at heavy weight.

[3] FS/BS Squat
Week 1 / Day 3: 3x4 FS @ 60% 1RM
Weight: 185 from ground
[4] "Fran Up" (Asia Sectionals 2015 Event #1)
For Time:
21 Thrusters 115/75lbs
21 Pullups
15 Thrusters 115/75lbs
15 C2B Pullups
9 Thrusters 115/75lbs
9 Bar Muscle Ups
Time:  6:09rx (21 thrusters UB, 8+7 for 15, 9 UB. Pullups broke up but kept moving)

Saturday 18 April
"Monster Mash"
[1] 3 Rounds for time:...
400m Run
20 OHS at 95/65
Time: 8:13rx UB

[2] 3 Rounds for time:
15 Cal Row
15 Clean & Jerks 115/75
Time: 7:34rx
[3] 21-15-9
Deadlift 205/145
Burpees
Pullups
*Rest 10 Mins between each
Time: 8:44rx

[4] (extra) Within 10 mins, 1RM squat.

Weight: 135, 225, 275, 315, 335, 355, 365 with pause at bottom.
*Felt great after the WoDs, so i just went for it.

 

 

 

 

5 - 11 April 2015

Sunday 5 April 2015
[1]  Rest

Monday 6 April 2015
[1] Alternating EMOM for 14:00
- 1 Three Position Snatch (floor, hang, power position)
Weight:  135, 145, 155... 155
 - 10 Burpee Box Jump Overs @ 24/20"
*BBJ overs done in the min. Did 30" last two sets, omg.

[2a] 5x3 Paused Front Squats (3 count pause in bottom) - work to max triple
Weight:  205, 225, 235, 245, 255
 [2b] 4x10 meters Hand Stand Walks
Completed but broken
 *Rest 90 seconds between each.
[3] "Amanda"
9-7-5
Muscle Ups
Snatches (full) 135/95
Time:  6:10 with bar muscle ups

Tuesday 7 April
[1] Alternating EMOM for 14:00
- Three Position Clean (floor, hang, power position) + Jerk
- 15 Jumping Squats *If too easy, add a barbell 45/35
Weight:   C&Js @ 185, 185, 195, 195, 195, 205, 205 / Jumping squats all with 45lb barbell

[2a] 4x1:00 ME TTB - Rest 90 Seconds
Reps:  20-22-16-18 UB
 [2b] 4x(3 BTN Push Press + 2 Snatch Balance) - Rest 90 Seconds
 Weight: 155, 165, 175, 185
[3] For Separate Times:
500 Meter Row
1000 Meter Row
500 Meter Row
1000 Meter Row
Rest Exactly 1:1
*Example: row 500m in 1:58, rest 1:58 than start 1000m Row.
Times: 1:48, 3:48, 1:48, 3:49

Wednesday 8 April
[1] 7x1 Hang Snatch
Weight: 175, 185, 185, 195, 195, (205 miss), (205 miss), (185 miss), 185
*was getting hungry, ran out of energy lol
 [2] 5x1 Hang Clean
Weight: 225, 230, 235, 240, 245
 [3] 5x1 Jerk from Rack
Weight: 225, 235, 240, (245 miss), 250

[4] 21-15-9
- Thrusters @ 115/75
- KB Swings @ 54/36
Time:  4:49rx
[5] 150 Burpees For Time
Time:  12:25 *after 5 min break from [4]

Friday 10 April
*Continuous running clock for both [1] and [2]... do them back to back.
[1] 6:00 EMOM
- 2 x Snatches (not touch and go, squat not required)...
*Start at 155/95lbs, increase 10/5lbs each minute. If there's a miss, drop 10/5lbs and continue for the remaining EMOM.
Weight: 155, 165, 175, 185, 195, 195
 [2] 6:00 EMOM
- 2 x Clean & Jerks (not touch and go, squat not required)
*Start at last set of completed snatches, increase 10/5lbs each minute. If there's a miss, drop 10/5lbs and continue for the remaining EMOM.
Weight: 205, 215, 225, 225 (miss), 205, 205
*had to take a 2 min break in the middle of clean EMOM. Volume/Load caught up to me.

[3a] 4x10m Handstand Walk - Rest 90 seconds
*Done. Made 1x10 meter UB, rest broken up
 [3b] 4x5 Dip Squats* @ 120% of 1RM Jerk - Rest 90 seconds
*Please Read First for Dip Squats: http://www.catalystathletics.com/exerci…/194/Jerk-Dip-Squat/
Weight: 275, 305, 315, 315
[4] For Time:
50-40-30 Calorie Row
25-20-15 Handstand Pushups (Try and mimic '15 Open standards)
Time:  Did 50-40 Row / 25-20 HSPU @ 8:38. (ran out of time.) Last week completed at ~12:05

Saturday 11 April 2015
From CrossFit Linchpin's "Monster Mash" programming:
[1]  Begin at 0:00 ...
3 Rounds:
12 Thrusters 135/95
6 Ring Muscle-ups
Time: 6:19rx (UB Thrusters twice)

[2]  Begin at 15:00
3 Rounds:
12 Burpee Box Jumps 24″/20″
6 Squat Cleans 205/145
Time:  8:51rx
[3]  Begin at 30:00
3 Rounds:
12 Overhead Squats 155/105
6 Bar Muscle-ups
 Time:  8:34rx (UB All OHS)

[4]  (extra) 50 Bench Press @ BW for time 165lbs
Time:  10:20rx