May 13 - 19

Monday:
PM:
[1] Deadlifts 3-3-3-3
315-335-345-345
[2] AMRAP 14 Mins:
- 4 Deadlifts @ 315lbs
- 12 Pushups, Chest 2 Floor
- 36 Double Unders
Time/Score:  8 Rounds @ 13:25. (I had to stop short because of an exercise recall... I could have gotten another 4 deadlifts and 2-5 pushups)

Tuesday:
AM:
[1]  4 Rounds 90% effort (untimed)
- Run 400m
- 20 Squats
- Run 400m
- 20 Pushups
(2 Miles, 80 squats, 80 pushups)
PM:
[1]  7X1 Hang Snatch – heaviest possible, rest 60 sec.
Score:
[2]  As a circuit:
- 5x2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. @165lbs
- 5x3 Tempo HBBS @ 80% – rest 60 sec. @275lbs x4, 285lbs x1
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Time:  11:25rx

Wednesday:
PM:
[1]  Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
@135lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
@185lbs. 
[3]  For time:
Reps of 2-4-6-8-10
Power Cleans & Jerk @165
Box Jumps 30inch with 45lb hightemp plate on top
Row 200m after each round (2, 2, row, 4, 4, row,...)
Score: 17:27rx
[4]  Knee Jumps Skill/Strength:  95x3, 105x3, 115x3, 125x1, 135x1
[5]  Skill:  Triple Unders:  +3

Thursday:
AM:
[1]  7x1 Hang Clean & Jerk:  205, 205, 215, 225, 235, 235, 205
[2]  As a ciruit:
- 5x2 3-Position Clean Pull @235lbs
- 5x1 1 1/4 Front Squats @255lbs
[3]  4 Rounds for time:
- 5 Strict Ring Dips (I had to muscle up to start each 5 reps)
- 10 OHS @ 95lbs
- 25 Double Unders
Time:  4:29rx
[4]  Skill:  Triple Unders
- +11 total.  Did 2 sets of:  DU-DU-TU-DU-TU-DU-TU-DU

Friday:
Rest Day - Wing Bunker Exercise with light field gear on during 110 degrees out... then a BBQ.

Saturday:
PM:

[1]  Take 12 minutes to work up to atleast 80% Snatch – no more than 7 total reps.

Minimum Goal:  145 to 170lbs

Actual:  155lbs in Nanos

[2]  Take 12 minutes to work up to atleast 80% Clean & Jerk – no more than 7 total reps.

Minimum Goal:  195 to 225lbs

Actual:  225lbs in Nanos

[3]  For time:

Row 500m
9 Burpee MU
20 Push Press @ 115#
Row 500m
7 Burpee MU
15 Push Press @ 115#
Row 500m
5 Burpee MU
10 Push Press @ 115#

Time:  15:34  All Pushpresses UnBroken!

[4]  20 Rep HBBS

Weight:  255lbs

[5]  Triple Unders: Minimum is 10 reps.

Actual: 11 reps  (got 4reps in one sitting)

Sunday:

GOLF TRIP DUBAI!!!  Great day, came back sunburnt though, but well worth it.

May 6 - 12

Monday:
PM:
[1]  For time:
- Row 500m
- 21 KB (2 KBs) Push Press 24/16kg
- 21 TTB
-- Row 500m
-- 15 KB (2 KBs) Push Press 24/16kg
-- 15 TTB
--- Row 500m
--- 9 KB (2 KBs) Push Press 24/16kg
--- 9 TTB
Time:  12:41  (estimated time... it could be 11 mins.)
[2]  EMOTM for 20 Minutes
Even Minutes:  3x185 Power Cleans
Odd Minutes:  3 Muscle Ups + 3 Dips after (Unbroken)
Complete.  Felt very good on form, and explosively quick.

Tuesday:
AM:
[1]  2.5 Mile Run.  Did a good fast pace.  Pace was little faster than last time.
PM:
[1]  7x1 3-Position Snatch - heaviest possible, rest 60 secs 95lbs, 95lbs, 105lbs, 105lbs, 105lbs, 115lbs, 115lbs
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
[2]  As a circuit:
- 5x3 Snatch First Pulls w/ 3 count pause at the knee - heaviest possible, rest 60 secs 185lbs
- 5x2 Tempo HHBS @ 80% - rest 60 secs 275lbs
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  10 Min AMRAP of:
- 6 Parallette HSPU (6" deficit)
- 30 (steps) BB Walking Lunges (front rack) 95lbs
- 60 Double Unders
Score:  2 Rounds + 30 Lunges (then finished out the round)

Wednesday:
PM:
[1]  Every 30 seconds for 4 minutes:
- 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%  @125lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 30 seconds for 4 minutes:
- 2 (touch and go) Power Cleans + 1 Push Jerk @ 70%  @165lbs
[3]  EMOM for 5 minutes:
4 Burpee Muscle-Ups   *Did 3 reps instead of 4.  Gym was crowded and the chalk police were out.
-then (rest 2 minutes)-
3 rounds for time of:
Row 400m
5 Muscle-Ups
21 KBS 32kg
Time:  14:30.  Little slow, chalk police out and gym was crowded. Did 1-2 MUs at a time throughout.  Couldn't string no more than 2 MU at a time.  Last round of 32kg KBS was 21 UB.

Thursday:
AM:
[1]  Flight PT:  Relay Race + Kickball
PM:
[1]  7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
155x4, 165x3
[2]  As a circuit:
- 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.  @275
- 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec.  @225x2, 235x3
[3]  For Time, MUST BE UNBROKEN:
- Reps of 21-20-19-18-17-16-15-14-10 of Wallballs 20lb
- 10 Toes 2 Bar between each wallball round.
Time: 11:38rx UB.  (Total: 150 Wallballs & 90 Toes2Bar)
[4]  As a circuit, 45 sec rest between each:
- 3x12 Weighted GH Raise, weighted at women's barbell weight
- 3x10 Reverse Hypers.

Friday:
Rest Day

Saturday:
PM:

[1] For time: Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
Time: 11:59  *Average time on Outlaw Way was 12:30.  **The Pistols were so hard!!! Holy Legs!
**Rest 10 mins
[2]  20 Rep squat @ 255lbs
**Rest 5 mins
[3]  As a circuit:
- 3x12 Toes2Bar- rest 60secs *Must be Unbroken
- 3x15 GHD Situps- rest 60secs  *Must be Unbroken

Sunday:
AM:

http://www.crossfitinvictus.com/category/wod/competition/

[1]  Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

Set 1: 2:04

Set 2: 2:20

Set 3: 2:17

*My hands were almost tearing on the C2B pullups... I did regular kipping C2B instead of butterfly because of the bar is too slippery, even with the chalk.

**Muscle Ups Unbroken & nonstop burpee boxjumps

[2]  15-Minute Capacity Test
Complete as many rounds and reps as possible in 15 minutes of:
10 Hand-Release Push-Ups
15 Wall Ball Shots 20lb

20 Kettlebell Swings 24kg

Score:  5+19 (9 wallballs).  *Average score on Invictus was 7-8.5 rounds. 

PM:
[1]  For Time:

50 Situps
then
5 Rounds
10 DB Power Snatches, 50lbs, alternating arms (5R, 5L)
10 Handstand Pushups, ABMAT & 45lb plates
50 Double Unders
then
50 Situps
Time: 17:13

April 29 - May 5th

Monday:  Rest Day

Tuesday:
AM:
[1]  2 Mile Run
- Run 1/2 Mile
- 1 Mile of sprint intervals:  8 Rounds of Sprint 100 meters, jog 100 Meters
- Run 1/2 Mile
PM:
[1]  7X1 2-Position Snatch – heaviest possible, rest 60 sec.
- Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.
135, 135, 135, 145, 145, 145, 155(fail), 155(fail), 155(fail)
[2]  As a Circuit:
- 2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
- 2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
- Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
a. 215
b. 275, 275x3, 245, 245, 245
[3]  3 Rounds not for time, but no rest:
- 5 Skin the cats
- 30 Double Unders

Wednesday:
PM:
[1]  3 Rounds of the following:
- Tire flip down the cement pad (100feet)  3 different tires between 3 people.  Each person will use each tire once.  Each tire is a different weight.
-- 10 Flutterkicks
- Lunge back (100feet)
-- 10 Hollowrocks
- Sprint to tire.
Time:  10:20rx
[2]  EMOM for 14 minutes, complete:
First Min:  Deadlift @315lbs x 3 reps & Burpees x 6 reps  Pace:  16-20 secs
Alt Min: 9 Toes 2 Bar
[3]  5x3 Clean High Pulls @ 225

Thursday:
AM:
[1]  Flight PT - Basketball
PM:
[1]  7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
185, 195, 195, 205, 205, 205, 215
[2] As a Circuit:
[a]  4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.  275lbs
[b]  4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO  205lbs
*Notes: Straps should be used for Clean First Pulls.
[3]  6 rounds for total working time of:
- Row 20 Calories
- 15 Burpees
Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)
Time for each round:  1:50, 1:40, 1:38, 1:40, 1:55, 1:58

Friday:
PM:
[1]  1RM Overhead Squats
175x5, 185x3, 205x1 3sec pause at bottom, 215x1 3sec pause, 225x1 3sec pause, 235x1 3sec pause, 250x1 1sec pause. PR!!! and jerk PR!!!
Previous 1RM - OHS: 225lbs. Jerk: 235lbs.
[2]  For Time: reps of 30-20-10
- Overhead squat (95/63)
- Kettlebell Snatches 54lbs
--do half of KB snatches with one arm then switch. All 15 right then 15 left, then 10 right and 10 left bext round...
Time: 9:36rx. All OHS unbroken!

Saturday:
PM:
[1]  3 Rounds for time:
- 50 Double Unders
- 25 Wallballs 2for1
Time: 8:36mins
*Wallballs 2for1 was so difficult:  after the first 10-15, I was doing 4-6 at a time.
(10 Min Rest)
[2]  20 Rep backsquat:  245lbs
(5 Min Rest)
[3]  2 Reps of 225lb Clean.  No working up, start with 225 on the bar.

Sunday:
PM:
[1]  Main Site CrossFit WOD:  Sunday 130505
Front Squat 10-10-10-10-10 reps
185-205-215-225-235x7
[2]  "Annie"  for time:  50-40-30-20-10
- Double Unders
- Situps
Time:  6:36

April 22 - 28

Monday:
Rest Day

Tuesday:
AM: 
[1] 2mile run:  every 1/4 mile (400M) do 20 pushups or 20 squats (alternating)
So it looks like this in rounds:
4 rounds of:
400M run
20 Pushups
400M run
20 Squats
Planned Cheat Meal - Pancakes (Not worth it... pancakes were not all hyped up as they were)
PM:  BHCF Outlaw.
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
95x2, 95x2, 105x2, 115x2, 125x2, 135x1 (failed, was more of a press out), 125x2
[2]  As a Circuit:
@245lbs - 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
@250lbs(70%) - 5X3 Tempo HBBS @ 75% – rest 60 sec.
[3]  As a Circuit:
- 3x20 Perfect Pushups @ 3sec interval
- 3xME Blocked Gymnastics Kipping Pullups  (15, 15, 17)
[4]  Conditioning:
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K
Pace:  finish at 10:40.  Burpee: 6 secs; Double Unders 2 secs: 1K 3:50
Time:  11:03.  Row 1K @ 4:12mins
***correction*** time is 10:53. I started 10 seconds in as a count down.

Wednesday:
PM:
4 Rounds
10 Front Squats @ 165lbs (Unbroken!)
15 Toes 2 Bar
50 Double Unders
Time:  9:04rx

Thursday:
AM:  Ultimate Frisbee
PM:  Rest Day

Friday:
AM:  Rest Day
PM:  Ultimate Frisbee

Saturday:
Noon: 
[1]  7x2 High Hang Clean + Jerk - Heaviest Possible - Rest 60 Secs Between sets
165x2, 175x2, 185x2, 195x2, 205x2.
[2]  As a circuit:
- 4x3 Clean First Pull - Heavy - Rest 60 Secs  275-285-285-285
- 4x2  1 1/4 Front Squats - Heavy - Rest 60 Secs  205-225-225-225
[3]  For Time:
2 Muscle Ups
10 C&J @ 135
4 Muscle Ups
8 C&J @ 155
6 Muscle Ups
6 C&J @ 185
8 Muscle Ups
4 C&J @ 205
10 Muscle Ups  - Time @ 18:32
2 C&J @ 225  (10lbs from 1RM:  235lbs)
Time:  20:20rx

Sunday:
AM: http://www.crossfitinvictus.com/wod/april-27-2013-competition/
Workout of the Day
OFF-SEASON
[1]  Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
6/4 Muscle-Ups
Rest 2 minutes
(1) 1:29, (2) 1:35, (3) 1:40[2]  For time:
Run 200 Meters
135 lb. Thruster x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 400 Meters
135 lb. Thruster x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 800 Meters
135 lb. Thruster x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Time: 15:36rx
[3]  5 min rest then:
- 1x20 HBBS @ 225lbs  (got all 20 UB)
[4] Three sets of:
Glute-Ham Raises x 6 reps @ 3011 (Tempo)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
PM:
[1]  CF Main Site:  Sunday 130428
Shoulder press 1-1-1-1-1 reps   135, 140, 145, 150, 155, 160(fail), 160(fail)
Push press 3-3-3-3-3 reps   165, 170, 175, 180, 185, 190, 195
Push Jerk 5-5-5-5-5 reps   155, 165, 175, ------------ (hand/wrist hurts.  May have bruised or stretched a tendon in the thumb.)

Ate like crap today (Sunday) even though I did lots of work.  This was a planned cheat meal breakfast and I went overboard.  Never again!

April 15 - 21

Monday:
PM:
[1]  For Time:
1000M Row
75 Flutterkicks (per leg)
50 Wallballs 20lbs
25 Kettlebell Swings 2p
750M Row
50 Flutterkicks
25 Wallballs
500M Row
25 Flutterkicks
250M Row
Time:  20:10
*This was a awesome WOD in regards to exploring pacing on the rower.  Great way to push.*
[2]  Skill:  Paralette Handstand Pushups:  5-4-3-3-3 all practicing kipping.
[3]  Skill:  Handstand Walks:  10 mins

Tuesday:
AM:
[1]  2Mile Run
PM:
[1]  Push Press 2-2-2-2-2-2-2
Do a 5-5-3-3-3-2-2
the 7x2 should be 70% + of your 1RM
155x2, 165x2, 175x2, 185x2, 195x2, 205x1 (2nd failed), 195x2
[2]  Clean Skill/Strength
High Hang Cleans: 3x1x155, 3x1x165
Hang Power Clean + Squat Clean: 2x1x165, 2x1x175, 2x1x185, 1x205
[3]  OutLaw Power Clean + Power Jerk:  3x1@70% (165), 3x1@75% (175), 2x1@80% (185)
60 Secs rest between reps
*This felt really good, fast, and strong. 
[4]  For Time:
Reps of 5-4-3-2-1
185lb Hang Power Cleans
Muscle Ups
38inch Box Jumps
Time: 5:57rx UNBROKEN
[5]  Skill:  Boxjumps
Work up to a 1RM Box Jump (previous PR is 51inches).
Score:  48 inches.  *Very happy with this height after doing all the previous work.

Wednesday:
AM:
[1]  Snatch Skill Work.
Hang Squat Snatches:  8x45, 8x65, 6x95, 3x115
[2]  BHCF WOD.
For Time:
10 Strict Pullups
15 Overhead Squats @ 115lbs
20 Chest to Bar Pullups
25 Front Squats @ 115lbs
30 Pullups
35 Backsquats @ 115lbs
Time:  7:00rx  (Unbroken Squats)
PM: 
WOD from CF Invictus
[1] Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
*Did 115lbs @ 8 reps & 5, 3, 3, 3 wallclimbs
[2] Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
Time: 8:21rx

Thursday:
AM:
[1]  Hooverball with 10lb Medball
PM:
[1]  Snatch skill.
7x1 2-Position Snatch (high hang[pocket] & hang[above knee]) -- Heaviest possible, rest 60-90 sec.
75lbs - 85lbs - 95lbs - 105lbs - 115lbs - 105lbs - 95lbs
[3] Hang Snatch - 115lbs - 125lbs - 135lbs
[4]  HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
215lbs - 225lbs - 245lbs

Friday:
AM:
[1]  20 min EMOM alternating movements
1st Min:  5 Hang Power Snatches + 5 OHS @ 95lbs for the first 10 mins, 105lbs the 2nd 10 mins
2nd Min:  25 Double Unders
[2]  Muscle Up Skill work.
PM
[1]  Clean & Jerk Practice
C&J:  135x5, 165x3, 185x3, 205x3, 215x2, 225x1, 235 (failed to lock out x2)

Saturday:
AM:  10k Ruck March "Fallen Warrior 10k"
[1]  Made it to about 5.5 miles then had to call it quit and head to the finish line early.
* Two blisters on right foot; feet, hands, and lips felt numb; started having trouble keeping hyrdated during last 1/4 mile; camelback water was warm and felt like puking when I tried to drink; the outside temp was rising quickely; was about 87-91 degrees when I quit at 7:30am.
* Afterwards, it took my body 1.5hours to cool down.  I had red splotches all over from the heat.
* Next two days my hips/IT band felt immobile and needed severe rehab.

Sunday:
PM:
[1]   "A Little Upper Body"
Reps of 21-18-15-12-9
Time:  10:51. 
*I had to skip round of 15 because of some globo gym douche bags overcrowded the CrossFit Sprung to do Kettlebell shrugs and GHD "Crunches"... They kept on trying to still the GHD and reposition the settings.
[2]  1x10x88lbs Kettle Bell Swings.

April 8 - 14th

Monday:
Rest Day.  Sore from all the travel and Open 13.5 wods.

Tuesday:
Am
[1] Deadlifts: 5-4-3-2-1
315, 325, 345, 365, 385lbs
[2] For time:
10-8-6-4-2 Deadlifts @ 275
2 Muscle Ups
10-8-6-4-2  GHD Situps
Time:  7:29. No chalk
[3]  For time&unbroken:
Row 500-400-300-200-100Meters
25-20-15-10-5 Wallballs
Time:  11:23rx
Pm
[1]  BHCF wod
4 rounds of:
In 3 Mins
20 Pullups
20 Shoulder to Overhead
AMRAP burpees
Rest 2 mins
Round 1: 165lbs. [9 burpees]
Round 2: 135lbs  [3 burpees]
Round 3: 95lbs.   [6 burpees]
Round 4: 75lbs.   [19 burpees]
Score: 37 burpees.

Wednesday:
PM *from CrossFit Invictus (CJs program)*
A.
Front Squat
*Set 1 – 5 reps @ 70%  @210
*Set 2 – 4 reps @ 75%  @225
*Set 3 – 3 reps @ 80%  @245
*Sets 4-6 – 3 reps @ 85%  @255
Rest 2 minutes between sets.
B.
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes
(List loads used for each of the five sets. Barbell can’t touch the floor once you start.)
155, 165x4
C.
Ran 2 miles:
Run for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air.

Thursday:

AM:

Ultimate Frisbee

PM:

From CrossFit Invictus http://www.crossfitinvictus.com/wod/april-11-2013-competition/

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday:
PM:
Thirsty Throwdown CrossFit Competition.  5th Place (4th kinda... there was a 2 person tie for 2nd)
[1]  3 Mins establish 1RM Snatch followed by 3 Mins AMRAP Burpees onto 25lb plate.
- Snatched 135, 155, 165. Then 64 Burpees.  155lb was sloppy, 165lb was a solid squat. (7th & 2nd)
[2]  "Grace" - 30 Clean & Jerks @ 135lbs (5th)
- 3:10mins/secs PR!!!
[3]  Chipper.  30 Reps of the following with 15min time cap:
- Row for cal
- Med Ball Cleans @ 20lbs
- Kettle Bell Swings @ 1.5p
- Deadlifts @ 155lbs
- OH Walking Lunges @ 45lbs
- Hand Release Pushups
- Situps, Abmat
- Shoulder to Overhead, Push Presses @ 65lbs  (UNBROKEN!!!)
- Double Unders
**Score:  13:25mins  (5th)
Overall, happy with performance.  Wished it was more traditional CrossFit versus strength biased.  I was the only one who snatched bodyweight+.  Average height/weight of competitors (besides me) was:  5'9"-5'11" & 185-220lbs.
Also:  During warmup, pulled a neck/trap muscle/tendon doing snatches @ 135lbs.  2 days later still hurts.

Saturday:  Rest/Mobiliy/Coaching.
Coached this wod:
15 Min AMRAP Ladder
3 Medball Cleans
3 Toes2Bar
6 Medball Cleans
6 T2B
9, 9, 12, 12, 15, 15...

Sunday:
AM:  Strength/Skill
Still can't pull from ground... Muscles in neck/shoulder preventing me from getting a strong shrug.
[1]  3x10 of HHBS:  225lbs, 245lbs, 275lbs
[2]  2x25:  GHD Situps, Reverse Hypers
[3]  1x15:  GHD Glute Ham Raise
[4]  Skill Work.
2x5 Muscle Ups
2x1 Muscle Up+Backward Roll
Double Under Practice
PM:
[1]  Front Squats:  5x185, 5x205, 3x225, 3x245, 2x275, 1x300 (PR!!!!!)
[2]  5 Rounds for time: (time unknown)
1.5 Front Squats @ 155lbs, 3 reps
20 Double Unders
[3]  Skill Work with Muscle Ups

April 1 - 7 (13.5)

Monday
Travel

Tuesday
5 rounds
30 squats
20 pushups (perfect)
10 flutterkicks (2 count)
Time: 8:41
Then more perfect pushups
10 close grip
15 wide
20 regular.
Smoke upper body

Wednesday
Travel

Thursday... post travel no sleep
[1] EMOTM for 10 mins
3 Hang Power Cleans @ 155
20 Double Unders
[2] For time:
5-4-3-2-1 Hang Squat Cleans @ 185
10-8-6-4-2. Burpee C2B pullups @ 1 foot reach
Time: 8:38
[3]  HBBS:  5x185, 2x5x225, 3x275
[4]  OHS:  5x135,  3x155, 1x185
[5]  10 Muscle Ups & triple under practice

Friday
[1]  21-15-9. Wallballs & Pushups
Time:  3:26
[2]  3-3-3-3 thrusters
3x175, 3x185, 3x185, 3x185
C&J:  3x185
[3]  13.5 prep.

Saturday
[1] CrossFit Open 13.5
Score: 81

Sunday
[1]  13.5
Score: 60
[2]  13.5
Score: 88
[3]  cleans:  worked up to 245.
[4]  Eat like a fat King.