February 18 - 24 2013

February 18 - 24 2013
Monday:
AM:
Hatch Backsquat Week8 Day1.
5x240, 5x260, 5x275, 5x296
Then:
AMRAP 17 Mins
5 Power Cleans @ 165
9 Hand Release Pushups
13 Boxjumps @ 24inches (tire)
Completed:  9+5
Then:  Rope Climb Skill work

Tuesday:
PM:
60 Wallballs @ 20lb to 10ft   (2:14mins, 30UB)
rest 4 mins
50 Burpees    (1:59mins, UB)
rest 3 mins
40 Toes2Bar   (1:05, 35UB)
Time finished:  12:18mins   Total Beast Mode of the Day!
10Min Rest
5 Rounds:  1 Squat Clean @ 205, 1 Ring Muscle Up:  Time:  about 3:00mins

Wednesday:
AM:
4 Rounds:  Walking Lunges @ 30M, 20 Pushups, 15 Situps, 10 Leg Lifts, Run 2 Laps (533M)
Time:  17:20

Thursday:
AM:
AMRAP 15 Mins
3 KB Swings @ 55lbs, 3 KB Goblet Squats, 3 KB SDHP.  (Add 3 reps to each per round, 3, 6, 9...)
Completed:   7+36  (completed round of 21s (7) + 36 reps into round of 24s)
-----
PM:
Hatch Back&Front squat Week8 Day2
BS:  2x5x240, 3x5x260
FS:  4x5x185  (from floor)
Then Mainsite WOD:
12-9-6-3
65lb Power Snatches
Burpees
Rest 3 mins
95lb Power Snatches
Burpees
Time Completed:

Friday:
AM:
SQ PT:  22Min Tempo run.  4mins jog, 2 mins run

Saturday:  Rest

Sunday:
For time, alternate movement:
10-9-8-7-6-5-4-3-2-1    Front Squats @ 205     (Unbroken!)
10-20-30-40-50-60-70-80-90-100   Double Unders    (Ouch!  Shoulders!)
Time Completed:    25:55
then:
Deadlifts:  225x5, 275x5, 315x5, 335x3, 335x3, 335x3, 335x3
Press:  95x10, 95x8, 95x6, 115x4, 115x4
GHD:  1x10 Reverse Hypers & Situps, 1x25 Hip Extensions, 2x15 Reverse Hypers & Situps.

Wyoming Competition:

So I have a competition coming up this weekend in Casper, WY.  It consists of 6 member teams from the programming it looks  like short WODS... more like do a burst of energy intense and then wait.

Monday:
AM:  Sprints.  1:3 work/rest.   89m sprints for a total of 1 Mile (1600m).  18 Sprints total.
-----
PM:  Work heavy on C&Js.  5x1:2 (5 sets of 1 Clean&2 Jerks).  135,155,165,185,205.
then:
AMRAP 15 Mins of:
1 Clean & Jerk @ 135
5 Hand-Release Burpees
5 Toes-to-Bar.
Completed:  8+8 rounds at a sustainable but fast intensity.  Focusing more on C&J form.

Tuesday:
AM:  Hatch Backsquat Week7 Day1.
5x260, 5x295, 3x315, 2x335, 1x370
Mother Fucking PR!!!!!!

Wednesday:
AM:  6 Rounds (untimed but mild intensity):  Run 1 Lap (266m), 5 Pullups, 15 Pushups, 15 Situps.

Thursday:
AM:  TACP PAST (Physical Ability & Stamina Test) for retraining into TACP (1C4x1).
9:05 on 1.5 Mile run, 15 strict pullups, 72 situps (2mins), 80 pushups (2mins)
-----
PM:  Valentine's Day Partner WOD with Cari!
AMRAP 25 Mins alternating movements with partner
25 Mountain Climbers (all or for total)
25 Parallete Jumps
25 Walking Overhead Lunges with 20/14lb wallball
25 Russian Twists with 20/14 wallball
250m Row
Completed:  9 Rounds!

Friday:  Rest

Saturday:  Competition:  WODS were very easy, all of them were more of a burst of energy and wait.
1.  Partner Wave of Deadlifts then Pullups:  2nd and 3rd place
2.  25 wallballs, run&back, 10 "Pukies" (bar to chest pushups with full thruster), run to wall, 20 Burpee Box Jumps, run to wall, team backwards walking lunges to wall, run back:  5th place
3.  Row 500m, drag rubber mat 25m, climb 2x20feet rope, drag rubber mat 25m:  1st place
4.  10 Mins establish max Ground to Overhead per team member:  3rd place
5.  Swim WOD:  25M underwater to 25M above-each person-then 20 KB Swings w/brick, swim 25m with brick:  10th place.
OVERALL Finish:  2nd Place... although we don't get a prize.  pretty fucked up.

Sunday:  Rest.  Really didn't "Need" this, but after the drive I just didn't feel like doing anything.

Not sore at all except for a couple charlie horses on my back... most likely a mix of heavy backsquats, rowing, heavy clean&jerks, and driving/sitting for long time.

Annual PT Test and More.

Monday: Rest

Tuesday:
AM: PT Test+
BW: 162lbs
Height: 5' 7.5"
74 Pushups
75 Situps
8:55mins @ 1.5Mile Run
4 Squats @ 315lbs

PM: BHCF
Then…
1 squat clean
2 hang squat cleans
3 front squats
15 pushups
5 rounds
Use the heaviest weight possible, with the goal being to do all the barbell reps before dropping the bar. Err on the side of going too heavy (and having to drop the bar) rather than too light.

I started at 185lbs and increased weight by 10lbs per round. Finished in 21:00mins
Rounds: 185, 195, 205, 215, 225 Unbroken!

Wednesday: Rest

Thursday: PM
Hatch w6d1: 6x259,6x296,3x330,2x350
OHS: 3x5x155

WOD:
5 Rounds (decrease MU Reps per round):
20 Double Unders, 5-4-3-2-1 Ring Muscle Ups, 10 GHD Situps
Time: 7:35mins

Friday:

AM:
2 Rounds: 10 Squats, 50M Sprint, 10 Burpees, 50M Sprint
Then: 25M Lunge, 25M Bear Crawl, 25M Lunge, 25M Bear Crawl
PM: Teach & MU Practice.

Saturday:
Hatch w6d2: 4x275,4x295,4x295,4x295
WOD: 20 Front Squats @ 205, 30 Boxjumps @ 30", 40 KBS @ 1.5p, 50 Wallballs @ 20lbs.
Time: 10:28rx. Front squats were @ 2x10. Wallballs @ 5x10.
Strict Press: With Fat Bar: 6x75,6x75,6x95,6x95,6x105,6x105

Sudnay:
20Min AMRAP
1 Round of Nate (2 MU, 4 HSPU, 8 KBS 2p)
1 Squat Clean @ 205
1 Round of Nate
2 Squat Cleans
1 Round of Nate
3 Squat Cleans...

Finished with 6 Rounds even.  Holy Crap.
Then did some farmer's carries and ended with 40M @ 190lbs per arm.

2year stats

Here's my stats from two years ago to today (exact dates not known):

2011 - Feb2013

Age:  25 - 27

Weight:  154 - 163

BARBELL STATS

Squat:  330  -  365

Front Squat:  265  -  290 (275x3)

Clean & Jerk:  185  -  235 (Hang Squat Clean 225x3)

Power Clean: 205  -  225

Snatch:  ---  -  185 (2012)

Deadlift:  335  -  415

Press:  155  -  165

Snatch Balance:  180  -  195

Overhead Squat:  190  -  215(2012)  (205x3)

Bench:  225  -  265

WOD TIMES  (More to Add)

Fran:  5:55 (slow.)  -  3:20  -  2:57

Helen:  ---  -  9:50

Grace:  ---  -  3:33

Filthy50:  ---  -  19:32

FGB:  ---  -  330

Pullups:  35  -  53 (butterfly)

400m:  ---  -  0.57

5k:  18:15 to 19:15 (same)

5K Ruck (60lbs): 29:30 (not tested)

500m Row:  ---  -  1:41

Favorite Girl:  Linda @ 21mins

Least Favorite Girl:  Karen @ 8:30mins

Favorite Hero:  Nate @ 14+ rounds

100th Burpee Day

Monday:

tired and sore.

98/100 Burpees.

Tuesday:

19 burpees. 19/99

For Time:

100 Double Unders

90 Squats

80 Kettlebell Swings 1.5p

70 Situps

60 secs rest towards track

500+ meter run (4 laps)

40 Box Jumps 24inch

30 Burpees

20 Knees to Elbows

1 Round

Time: 27.04

20burpees. 39/99

Wednesday:

100 Burpees for time: 6.53 mins

Day 100 of the 100 Day Burpee Challenge... COMPLETE!

(Next SQ PT: Run 20 mins...lame)

Thursday:

NO WODS. Hazmat Level A Training for 8 hours.

Friday:

4 Rounds for time:

25m(ish) Heavy Tire Flips

25m Bear Crawls

25m Sprint

Time: 10.24mins

Saturday:

House Moving.

Volksmarch Ruck

Tuesday:

2 Rounds

19 Front Squat @ 115lbs (start first rep with clean)

19 Pullups

36 Double Unders

36 Kettlebell Swings @ 54lbs

Time: 15.43

Wednesday:

Warmup: 135-155 sets

Reps of 1-1-1-1-1-1-1

Find 1 Rep Max (1RM) of Power Clean

185-195-205-215F-215F- Ran out of time...

SQ PT 10 mins after Power Cleans:

Run about 2.75 Miles. I added: every 2 mins, do 20 pushups.

220 Pushups (maybe more?) and I think it was done in about 18-22 mins.

Afterwards: 5 Rounds (3@135;2@155BW) of Power Clean-Front Squat-Lunge(R)-Lunge(L)-Push Jerk.

Still havn't thought of a name for this.

Thursday: Strength (suppose to be Swim but the pool is closed)

5 Rounds (3@135;2@155BW) of Power Clean-Front Squat-Lunge(R)-Lunge(L)-Push Jerk.

Power Clean 195 x 2

Deadlift up to 315

Friday: Rest Day... I need it.

Saturday: Airshow Day/Another Rest... Long Day.
BBQ Lobster Tails, Shrimp Skewers, and Corn on Cob.

Sunday: 10K Crazy Horse Volksmarch

http://www.facebook.com/event.php?eid=116612791756564

Completed at 1:55 (hour:min). 55lb Ruck. Wearing Vibram Five Fingers.

Afterwards, I realized I need to buy new VFFs. Wore a hole through a couple toes. That's what happens when you use them for a year in mud, sand, snow, ice, dirt, concrete, asphalt, etc.

Next... Day 97/100 Burpees.

Memorial Weekend.

Four day weekend for Remembrance of all those that have gave there life away.

During this four days there will be CrossFit, Burpees, Beer, Grilling, GeoCache, Hiking, and Driving Eva!

Day 1. Friday.

Reps of 21-15-9-3-6-12-18 of BURPEES

After each round, complete 1.5 pood Kettlebell Swings

Time completed. 9:55mins followed by 35 more Burpees in 2:18mins.

That completes Day 88/100 of burpee challenge. (119 for the day)

Next, Beer and Brats!

Day 2. Saturday.

Black Hills, Nemo Road. Very Fun.

89/100 Burpees

Guitar Hero/CoD: Black Ops

BBQ and Beer

Installed New Shift Weight. SURE Countershift. Very Nice.

Day 3. Sunday.

RAIN. :(

90/100 Burpees.

Day 4. Monday.

Just getting ready to start work again.

Found some lots for the stunt show.

91/100 Burpees. Getting Closer.

For a four day weekend, I didn't get to do as much as I wanted to. No hiking or geocache completed. Rained so much during this time. Funny thing is, Alaska has 85 degree sunny weather.

Time to go to bed and prepare for tomorrows CrossFit WOD:

2 rounds

19x Front squats (115#/75#)
19x Pull-ups
36x Double unders
36x KB swings (53#/36#)

and... 92/100 Burpees.

- Rob