30 March - 5 April

Sunday:
[1]  10 min EMOM 5 min EMOM
2 Hang Squat Cleans + 2 Jerks
Weight:  185lbs (5 mins), 165lbs (3 mins)
*Form was getting sloppy.  Suppose to be 10 EMOM with good form
[2]  7/13 Squat W1D1
Weight:  4x7/13 @ 205lbs

Monday:
[1]  15 min AMRAP
10 Toes 2 Bar
20 KB Swings
30 KB Lunges (KB held anyway.  I held it on top of shoulder, next to cheak.  This provided a more vertical torso)
Score:  4+42 (12 KB Lunges), 5 rounds @ 15:54
[2]  3 Rounds EMOM:
ODD:  10 Strict Pullups
EVEN:  10 Strict Ring Dips

Tuesday:
[1]  7/13 Squat W1D2
Weight:  4x7/13 @ 195lbs
[2]  5 Rounds for time:
15 Pullups
15 Pushups
15 Boxjumps
Time:  7:17rx

Wednesday:
[1]  Snatch Day:  1 hour
a.  3 Hang Snatch High Pulls + 1 Snatch + 4 Drop Snatch
Weight:  95, 125, 135, 145, 145, 145, 145, 145
b.  Snatch 1.1.  ~rest 1.5 mins each set~
Weight:  145, 165, 175, 175
c.  Snatch
Weight:  185, 185, 185

Thursday:
[1]  5 Rounds for time:
200m Row
10 Burpees
10 Wallballs
Time:  9:29rx
~2 Min Rest~
[2]  Deadlifts 5-5-5-5
Weight:  225, 275, 305, 315
1 Min between efforts
~2 Min Rest~
[3]  "Annie"
50-40-30-20-10
Double Unders
Situps
Time:  6:58rx (PR is 6:17)
[4]  7/13 Squat W1D3
Weight:  4x4 FS 190lbs
Weight taken from floor as a power clean, then perform front squats.

Friday:
[1]  Coaching/Rest Day

Saturday:
[1]  3 Rounds Not for time:
4 UB Muscle Ups
8 Strict HSPU  (Toes on wall)
40 UB Double Unders
[2]  "Bench Fit"
3 Rounds:
10 BW Bench Press @ 165lbs (unbroken on all)
5 Strict Pullups
10 BW Power Cleans @ 165lbs
15 Boxjumps
Time:  11:06
[3]  For Time:
10 Clean & Jerks @ 135lbs
20 C2B Pullups
8 Clean & Jerks @ 155lbs
16 C2B Pullups
6 Clean & Jerks @ 185lbs
12 C2B Pullups
4 Clean & Jerks @ 205lbs
8 C2B Pullups
2 Clean & Jerks @ 225lbs
4 C2B Pullups
Time:  18:58
[4]  5 Rounds, time each round separately
*2 Min Rest after each round, then push hard.
Row 250m
10 GHD Situps
10 KB Swings @ 70lbs
Times:  2:08, 2:00, 1:57, 1:54, 1:52


#GoSoHard

23 - 29 March

Sunday:
Rest/Recovery *Shoulder feeling sore.  14.4 aggravated it.

Monday:
[1]  Front/Back Squat
6/5 - 185
6/5 - 205
6/5 - 225
5/6 - 245
4/5 - 265
3/6 - 275
PM:
[1]  Chiropractor:  Re-Set Shoulder Joint, ROM attained.

Tuesday:
[WU]  3 Rounds untimed/unbroken
10 GHD Situps
10 Pistols
10 GH Raise
[1]  3 Rounds for time:
10 UB Squat Snatches 135lbs
10 Deadlifts 245lbs
*For everytime the snatches are broken up/dropped, add 1 rep to deadlifts (except rep 10 of snatches)
Time:  14:09rx Dropped twice per round (reps: 4/3/3); back hurt from deadlifts
[2]  3 Rounds untimed (strength)
20 Walking Lunges (10 per leg) @ 165lbs
Row 15 Calories @ sub 50 Secs

Wednesday:
[1]  For Time
*Alternate between movements:
5-10-15-20-25 Unbroken Front Squats @ 95lbs
50-40-30-20-10  Double Unders (tried to go unbroken, but jump rope broke/frayed at round of 30.)
Time:  6:12rx
[2]  For Time:
400m Farmers Carry @ 125lbs per arm
*10 Pistols for everytime the bars are dropped.
Time:  14:04rx
[3]  Skill/Mobility:
Lots of stretching thoracic, shoulders, hipflexors.
Skill:  Handstand Holds and Ring Back Tucks

Thursday:
[1]  Rest/Recovery.
[2]  Watch CrossFit Open Live 14.5

Friday:
[1]  Coaching:
[2]  14.5 Skill Work:
Perform at 85-90%, Two or Three sets for times of:
10 Thrusters 95lbs
10 Bar-Facing Burpees
*Purpose:  Find sense of ideal pacing in opening set of 21 & 18.  
Practice movement pattern for bar-facing burpees, make sure to have efficient strategy and practice footwork.

[3]  Clean & Jerk (just because, 1 attempts only)
Weight:  185, 205, 225 (split jerk all)

Saturday:

[WU1]

Row 500m @ 70-75%

Row 250m @ 90-95%

Row 250m @ 70-75%

Row 250m @ 90-95%

Row 500m @ 70-75%

[WU2]

Establish breathing pattern/pace for thrusters.  Empty Barbell.

Then:

6 Thrusters

6 Bar-Facing Burpees

4 Thrusters

4 Bar-Facing Burpees

2 Thrusters

2 Bar-Facing Burpees

[1]  CrossFit Open 14.5

21-18-15-12-9-6-3 of: 

Thrusters 95lbs  (21UB; 18(10+8); 15(9+6); 12(6+6); 9; 6; 3)

Bar-Facing Burpees

Time:  12:31rx

16 - 22 March

Sunday:
[1]  Rest / Recovery

Monday:
[1]  3 Rep Max TnG Push Jerks
Weight:  155, 185 Just testing capabilities on my wrist
[2]  3 Rounds for time:
15 Push Press/Jerks    (Round 1:  15 reps; Round 2:  9/6 reps; Round 3:  10/5 reps)
25 Air Squats
Run 400M
Time:  9:24rx
[3]  5 mins EMOM
10 UB Toes 2 Bar / last min 20 UB T2B
*Show control vs speed.

Tuesday:
[1]  4 Rounds for MAX Burpees
In 2:30 mins
10 Front Squats @ 155lbs
50 Double Unders
AMRAP Burpees in remaining time
~Rest 2:30~
Score:  118 reps (32 + 27 + 26 + 33)
[1b]  Followed by 5 UB Muscle Ups

Wednesday:
[1]  5 Rounds for time untimed
Run 1 Lap
Down & Back walking lunges
15 Situps
15 Pushups (Can only do 5, but push up not down)
PM
[1]  Row 1000m
[2]  Shoulder Mobility

Thursday:
[1]  Rest/Recovery
[2]  Watch CrossFit Open 14.4

Friday:
AM:
[1]  DB Snatches, Alt arms
Weight:  10x55lbs, 10x55lbs, 10x60lbs, 20x65lbs
[2]  Front/Back Squat
5 Sets of:
5 Front Squats / 5 Back Squats @ 225lbs
PM:
[1]  Coaching
[2]  Skill/Mobility for 14.4

Saturday:
[WU]  3 Rounds 90-95%
Row 15 Cal (Find pace)
7 TTB  (5+2, find pace/feel for 5 sec rest.)
7 Wallballs UB
5 Power Cleans @ 155lbs
3 TTB
[1]  CrossFit Open 14.4
14 min AMRAP:
60 Cal Row  (3:05)
50 TTB  (1:47, 5 reps then 3-5 sec rest)
40 Wallballs  (Goal: 14+13+13; Did:  14+12+10+4)
30 Power Cleans 135lbs  (Tie Breaker:  11:20.  Felt like puking the whole time)
20 Power Cleans  (9 Muscle Ups:  Shoulder in pain)
Score:  189 reps; 11:20

9 - 15 March

Sunday:
[1]  2nd Attempt at 14.2
Score:  181 reps

Monday:
[1]  Chiropractor / Rest Day

Tuesday:
[1]  For Time:
Row 500
Then:
5 Rounds
7 Hang Power Clean & Jerks @ 135lbs
13 Wallballs
Time:  10:54rx
[2]  5 min EMOM
5 Burpee Boxjumps
5 TnG Power Cleans @ 135lbs
Time:  45-55 seconds.

Wednesday:
[1]  "Elizabeth"
21-15-9
Clean 135lbs
Ring Dips
Time:  8:29rx

Thursday:
[1]  Rest / Recovery
[2]  Watch 14.3 Live

Friday:
AM:
[1]  Invictus Warmup Routine / Technique / MWOD
http://www.crossfitinvictus.com/wod/march-14-2014-competition/
A.
Row 1000 Meters @ 55-65%
and then…
Dynamic Range of Motion Warm-Up
and then….
Build quickly to a 275/185 lb Deadlift x 1-3 reps
and then…
Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 200 Meters @ 95+%
Row 200 Meters @ 55-65%
and then…
Build quickly to a 315/205 lb Deadlift x 1-3 reps
B.
Every minute, on the minute:
Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)
Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps
Use this as practice on timing and rhythm of both movements, and for practice with transitions. Ensure that your equipment layout is perfect and familiar to you.
PM:
[1]  Coaching BHCF

Saturday:
[1]  CrossFit Games Open Event 14.3
10 Deadlifts (135/95 lbs)   [10 reps]
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)   [9 + 6 reps]    (start @ 0:50)
15 Box Jumps (24″/20″)     (start @ 1:30)
20 Deadlifts (225/155 lbs)   [6 + 5 + 5 + 4 reps]    (start @ 2:45)
15 Box Jumps (24″/20″)     (start @ 3:30)
25 Deadlifts (275/185 lbs)   [5 + 5 + 5 + 5 + 5 reps]   (start @ 4:00)
15 Box Jumps (24″/20″)   (start @ 7:49)
30 Deadlifts (315/205 lbs)  
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)
Score:  120 (5 boxjumps after 275 deadlifts)

2 - 8 March

Sunday:
[1]  3RM OHS
Weight:  235lbs ! New PR!
*Did singles up to 225 and felt good to see how many reps I can get of 235.
[2]  For Time:
*Alternate between movements
3-6-9-12-15-12-9-6-3 of Burpee Boxjumps 24"
6-9-12-15-18-15-12-9-6 of Deadlifts 155lbs
Time: 13:49rx
[3]  Handstand Walks
6x12feet

Monday:
[1]  Morning Sprints (up to a mile...ish)
[2]  Bar Muscle UP practice
[3]  50 Pistols
PM
[1]  Chiropractor

Tuesday:
[1a]  For Time: (each round and all of [1])
25 Burpees
10 Clean & Jerks @ 135
~rest 2 mins~
Time:  2:00
[1b]
20 Burpees
10 Clean & Jerks @ 165
Time:  2:42
~rest 2 mins~
[1c]
15 Burpees
10 Clean & Jerks @ 185
Time:  4:29
Time:  13:13
~rest 5 mins~
[2]  For Time
5 Rounds  (Unbroken)
10 GHD
10 Wallballs
Time:  5:47
~rest 3 mins~
[3]  For Time
5 Rounds  (Unbroken)
10 Pullups
10 HSPU
Time:  4:03

Wednesday:
[1]  SQ PT
PM
[1]  At Home:  Strength
Front Squats 5-5-5-5-5
Weight:  185, 205, 225, 225, 225
[2]  5 Min EMOM - TnG Power Snatches
Weight/Time:  115lbs, 10-14 seconds, 6 reps on last for 18 secs.

Thursday:
[1]  Rest / Recovery

Friday:
[1]  Coaching
[2]  MWOD & Technique for 14.2

Saturday:
[WU] 
[1]  14.2
Score:  140

23 February - 1 March

Sunday:
[1]  Hiking 3.55 Miles in 1.28 hours.
18 Degrees, snowy, cold, cloudy, uphill, 30-40lbs

Monday:
SQ PT
[1]  Sprints
8x Half Lap Sprints (117m)
[2]  Calistenics/Planks
[3]  Snatches, Power
5 each @ 135, 155, 165
PM:
[1]  Chiropractor

Tuesday:
[1]  Front Squat:  5-5-3-3-1-1-1
Weight: 5x205, 5x225, 3x245, 1x265, 1x265, 1x265
[2]  5 rounds for time
10 Front Squats @ 135lbs
15 Ring Pushups
Row 200m
Time:  11:24rx
[3]  3 Sets for time:
15 Boxjumps @ 24"
15 Toes to Bar
15 Burpees to 6" Target
Rest 3 mins between each set
Times:  2:10, 1:41, 1:32

Wednesday:
AM:
[1]  4 Rounds (untimed, but 90-100%)
Run 2 Laps
15 Burpees
15 Pushups   (These were difficult.  Did 5 at a time on a few rounds)
15 Leglifts
[2]  Snatch Grip From Back one set of:  3xStrict Press, 3xPush Press, 3xPush Jerk
Weight:  45, 65, 85, 95, 105, 105, 105
PM:
[1]  5 min EMOM
5 HSPU, 10 GHD Situps, 15 Squats
Complete.  This was alot harder than anticipated.  My legs were hitting the breaking point on the squats, last 2 rounds I had finished just to the minute mark.
[2]  5 min EMOM
3 Backsquats @ 80% (295-315)
Complete:  305lbs.  Felt strong.
[3]  Three sets for times of:
5 Muscle Ups
5 Power Snatches @ 115lbs
10 Overhead Squats @ 115lbs
5 Muscle Ups
Rest 3 Mins
Times:  R1- 2:35; R2- 2:29; R3- 2:37

Thursday:
[1]  Rest Day / Recovery

Friday:
[1]  2 Mile recovery run - ~15:00mins
[2]  Coaching & Practice 14.1 skill

Saturday:
[WU]  2000m Row - Time:  8:00mins
[WU]  30 Double Unders + 10 Muscle Snatches
[WU]  15 Double Unders + 5 Muscle Snatches
[1]  CrossFit Open 14.1
AMRAP 10 Mins
30 Double Unders
15 Snatches
Score: 300 reps (6+30)
*9/6 snatches for 3 rounds
*6/5/4 snatches for 3 rounds

16 - 22 February

Sunday:
[1]  Hiking: 3 Miles & 7 Goecaches
[2]  *Alternating two movements
10-8-6-4-2  Deadlifts *increase weight each round
Weight:  275lbs with 20lb weight vest, 305, 315, 335, 355
5-5-5-5-5  Ring Dips w/ 20lb weight vest
[3]  *Alternating two movements
20-10-5  Strict Press 95lbs
20-10-5  Pullups, *First 5 of each equals Strict C2B Pullups
[4]  x10 of dumbbell accessory work.

Monday:
[1]  Rest/Recovery
[2]  Chiropractor
[3]  Eat Lots Of Food!

Tuesday:
[1]  5 Rounds for time:
25 Wallballs  (25, 25, 15+10, 15+10, 11+9+5)
50 Double Unders   (50, 48+, 33+, 50, 50)
Time:  11:01rx  
[2]  10 Min EMOM
Snatch 1.1 @ 80% 155lbs
*10 sec rest between singles
Missed #17, lunged out.  *Felt really strong, the early rounds though I was leaning too much on my toes and having to step forward coming up from the squat.
[3]  4x Halting Snatch Deadlifts + Snatch Pull
185, 195, 195, 205

Wednesday:
[1]  10 min EMOM
- 10 Burpee Boxjump Overs 24"   (100 Total) 
*Completed:  Fastest for 5 rounds 24-26 seconds, then slowest two were 54 secs.
[2]  10x3 Backsquats @ 315lbs 275lbs, weight felt too heavy.
[3]  5 min EMOM
- 6 Muscle Ups   (30 Total; or 3 every 30 seconds)
*Got to 25.

Thursday:
[1]  Rest/Recovery
[2]  Chiropractor
Friday:
[1]  20min paced run - 2.8miles
[2]  Coaching - w/ HSPUs & Muscle Ups

Saturday:
[1]  Rest / BEER WOD
3-2-1-GO!
2 beer buy in, then:
4 Rounds for time:
10 Jumping Pullups
15 Burpees
20 Situps
25 Parallette Jumps
1 Beer
Score:  DNF.  finished 3 rounds @ 80mins
[2]  Then did lots of Ring Work (while drunk)