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