25 - 31 May

Sunday: 
[WU]  5 Rounds (10 mins)
1st min:  200m Row
2nd min:  10 barbell thrusters (45lbs) + 6 Pullups
(Jackie Training)
[1]  Regionals Strict HSPU WOD
For Time:  20 min timecap
21-15-9-6-3
Strict HSPU
Front Squats @ 195lbs
Bar Facing Burpees
Score:  20:05 (Timecap reached:  Finished in the round of 3 reps of:  3 HSPU + 1 Front Squat.  Uncompleted reps included:  2 Front Squats and 3 Burpees (5 total Reps) added to the time cap)
[2]  Reverse Hypers:  45+15 on each end
[3]  Handstand Walk Skill Work:  ~25 feet

Monday:
[1]  Morning 9-Hole Golf
[2]  Murph
For Time:  With a 20lb vest (for RX)
Run 1 Mile  (~7:14)
100 Pullups (I did 5 butterfly each set)
200 Pushups  (I did sets of 5)
300 Air Squats  (I did sets of 25 up to 290.  Then did sets of 30 to the end)
Run 1 Mile  (~7:30)
[3]  Handstand Walk Skillwork:  ~25 feet
[4]  Mile cooldown run to help Cari finish.

Tuesday:
[1]  7/13 Squat W9D1
Weight:  4x 2/4 @ 225lbs (pause the backsquats)
[2]  Oly Lift W4D1
- Snatch:  2x1 165, 3x1 175
- Snatch Pull:  2x3 205, 2x2 215

Wednesday:
AM:
[1]  SQ PT:
5 Rounds of:
2 Mins Run
30 Secs Spiderman Pushups
30 Secs Air Squats
30 Secs Situps
[2]  2x 1:15min Planks
[3]  Handstand Walks Skillwork
PM:
[1]  Cleans:  3x1 @ 205, 3x1 @ 225. (all @ 205 was full clean + thruster; 1 @ 225 was clean + hang power clean; 1 @ 225 was hang power clean + split jerk)
[2]  BHCF
10 min AMRAP
2 Hang Power Cleans @ 155
4 Push Press/Jerks @ 155
6 Burpees
8 Wallballs
Score:  6+9 (I had trouble with intensity/fatigued/dehydration.  2 rounds in @ 2:05mins, I hit a brick wall and went slow.  80% intensity throughout.)
[3]  Complex:  6rounds of 3 Barbell Rollouts + 6 Strict Press (from knees) @ 95lbs

Thursday:
[1]  7/13 Squat W9D2
Weight:  4x 2/4 @ 205lbs
[2]  Power Clean HS:  185, 205, 225, 225, 235, 245, 245, 235
[3]  Hang Snatch (BK):  3x1 155, 2x1 165
[4]  OHS HS:  Shoulder felt too weak.
[5]  5 Rounds for time:
Row 250m
10 Toes2Bar
Rest 30 secs
Time:  ~8:00-9:30

Friday:
AM:
[1]  Ran 5k @ ~22:00 mins.  (easy pace for active recovery)
[2]  Then a few sets of diff. calisthenics.
[3]  Handstand walk skillwork
PM:
[1]  Coaching

Saturday:
[1]  Max height Box Jump:  49 inch (built up to height.  Current PR is 51)
[2]  "Mary"
20 Min AMRAP
5 HSPU
10 Pistols (5 per leg alternating)
15 Pullups
Score:  15+16 reps (15 rounds + 5 HSPU + 10 Pistols + 1 Pullup)
*Total:  80 HSPU, 160 Pistols, 226 Pullups
*This felt amazing.  I held the same pace from round 1 to last round.
[3]  For time, alternating movements with partner:
10-8-6-4-2
Bench Press 135
Atlas Stone to Shoulder 145
Back Squat 225
Time:  ~22:14

18 - 24 May

Sunday:
[1]  Rest / Recovery
[2]  Watch CrossFit Regionals

Monday:
[1]  Power Snatch:  2x2 @ 165; 3x1 @ 165 *TnG the 2s.  This felt awesome for power snatch.  Shoulder hurts for full snatch.
[2]  5 rounds for time:
9 Front Squats @ 135lbs
7 Strict Pullups
5 Strict HSPU
Time:  5:40
[3]  Snatch Pulls:  2x3 @ 195; 2x3 @ 205

Tuesday:
[1]  7/13 Squat W8D1 @ 315 6x 2/4
Weight:  2x 1/2 @ 315; 5x 2/4 @ 295; failed 6th at 2/4... did 1. *Not sure what happened, but it was way too heavy.  I know it was suppose to be hard, but I did not prepare myself.  Less than 6 hours of sleep prior night, was in Level A for an hour, a few hours prior.  Need to eat more. 
[2]  Push Press: 3x5 @ 175lbs.

Wednesday:
AM:
[1]  SQ PT
6 Rounds (forgot to time, but same intensity)
1 Run Lap (1/6 of mile)
10 Walking Lunges per side
10 Arm Raises (dumb)
10 Burpees
~No Rest~
[2]  5 Rounds  (same intensity as above)
15 Air Squats
15 Situps
[3]  Handstand Walk Skillwork
PM:
[1]  Clean:  2x2 @ 205; 3x1 @ 205
[2]  Clean Pull:  2x3 @ 245; 2x3 @ 255

Thursday:
[1]  7/13 Squat W8D2 @ 295 6x2/4
Weight:  backed down to 285, feeling sore/fatigued and just needed to get the reps in.
[2]  Power Clean: 2x2 @ 165, 3x1 @ 175
[3]  10 Min AMRAP
5 Bar Muscle Ups
10 Thrusters @ 135lbs
Score:  4+6 (4 rounds + 5 Muscle Ups & 1 Thruster)

Friday:
[1]  Hiked Sunday Gulch with Eli in backpack (~40-45lbs total) for ~2.8-3.5 miles.
[2]  Coached Evening
[3]  1 Game Hooverball

Saturday:
[1]  Snatch:  3x125, 2x145, 2x155, 1x165, 1x175, 1x185, 1x195, 1x205 (PR!!!!)
[2]  Regionals 2014 50's WOD
For Time:  21 min timecap
50 Cal Row
50 Box Jump Overs 24"
50 Deadlifts @ 180lbs
50 Wallballs 24lbs/10'
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 Cal Row
Score:  23:54 (Timecap reached:  26 wallballs on 2nd round, plus 1 sec added to timecap time for each unsuccessful rep finished.)
[3]  Handstand Walk Skillwork:  ~30-35 feet UB.
[4]  Watch Regionals / BBQ

11 - 17 May

Sunday:
[WU]  3 Rounds UT:
Row 250
3 Rounds of Cindy
then UB Double Unders
Got 100 DU but had severe headache.
[1]  Snatch 3, 2, 2, 1, 1, HS
Weight:  3x125, 2x145, 2x155, 1x165, 1x175, 1x185
[2]  Clean & Jerk 3, 2, 2, 1, 1, HS
Weight:  3x145, 2x175, 2x185, 1x195, 1x205, 1x225, 1x225
[3]  SLDL *Heaviest possible with good form. 5x3
Weight:  135, 155, 185, 185, 185, 185
[4]  For Time:
*Alternate between movements
10-8-6-4-2 of:  Burpees to Boxjump Overs (step overs) with 55lb DB per hand
5-4-3-2-1 of:  Legless Rope Climbs to 15' Target
Time:  14:32
[5]  30 Muscle Snatches
10x55lbs
10x75lbs
10x55lbs

Monday:
[WU]  3 Rounds of:  Row 250 + 1 Round of Mary (5 strict HSPU (2" deficit), 10 Pistols, 15 Pullups)
[1]  Snatch:
Weight: 2x3@155lbs, 3x2@155lbs  *Pulled these easy, & easy TnG.
[2]  Snatch Pull
Weight:  5x3@195lbs
[3]  AMRAP 15 Mins  "CrossFit Games Open 11.2"
9 Deadlifts @ 155
12 Hand-Release Pushups
15 Boxjumps 24"
Score: 9+16
[4]  *Alternate between movements, untimed.
3 rounds:
10 Walking Lunges @ 145lbs *Front Rack
6 Strict HSPU (2" deficit)

Tuesday:
[WU]  3 Rounds UT:  Row 250 + 21 Pushups, 15 Barbell Squats, 9 Pullups
[1]  7/13 Squat W7D1
Weight:  6x2/4 @ 300lbs  *OMG.  This is truly testing my mental/physical.  I start to break down in Mental thinking I can't do it, but the weight still goes up... eventually.
[2a]  Jerk - Heavy Single  Weight:  185, 205, 205, 205  *Having trouble with the Split.
[2b]  Jerk - 80% of HS, 3x1 @ 185(1x3) 
[3]  Power Snatch 5x2 @ 125lbs  *Shoulders (and body) is very sore and fatigued.  Did one rep at a time 'till I had 10 total.
[4]  Reverse Hyper:  2x12 @ 100lbs
*My Body is so fatigued from Squats and Jerk HS attempts, I cannot do more.
[4]  Push Press 3x5 @ 170lbs
[5]  3 Rounds for time:
10 Hang Power Cleans  @ 135
15 Pullups
10 Shoulder to Overhead @ 135
15 Situps
Time:

Wednesday: 
[WU]  3 Rounds:  Row 250 + Ring Complex (3 Skin the Cats, 1 Muscle Up, 5 Ring Dips)
[1]  Cleans
Weight:  2x3 @ 195lbs, 3x2 @ 195lbs
[2]  BHCF WOD:
For Time:
Row 750m
then 10 Rounds:
5 OHS @ 95lbs
20 UB Double Unders
Time: 9:36 *No Trips on DUs, everything UB.
[3]  Ring Skill Work:  Muscle Ups, Hang to Back Roll Support, Skin Cat, HSPUs, Forward Rolls.

Thursday:
AM:
[1]  PTL Training:
6 Rounds for time:
-Inch worm + Pushup across soccer field width
15 Air Squats
-Walking Lunges across soccer field width
15 Situps
Run 1 Lap
Time:  ~28:11  *Forgot to start timer, started after 1st round complete.  was averaging about 4:00 - 5:30 a round
PM:
[1]  7/13 Squat W7D2
Weight:  280lbs
[2]  Power Clean: 5x2  @ 165lbs
[3]  Hang Snatch (below knee):  3x2 @ 135 *I only got 1 rep total at 135lbs.  Shoulders hurt.

Friday:
AM:
[1]  4 Mile Ruck Amazing Race: 1st Place
PM:
[WU] 
[1]  AMRAP 11 Minutes
3 Clean & Jerks @135lbs
3 Toes 2 Bar
3 Burpees
6,6,6/9,9,9/12,12,12/15,15,15/....
Score:  5+3
[2]  Coaching

Saturday:
[1]  Five sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes
Times:  4:23/5:07/5:50/5:57/4:54  (Total time w/ rests: 38:11)
[2]  3 Rounds for time:
50 Pistols
7 Muscle Ups
10 Bench Press 135lbs
Time:  11:54
[3]  Handstand Walk Skill Work. *Getting Better!!!

4 - 10 May

Sunday:
[1]  Rest / Build New Gym
[2]  Small WOD for time:
10 Walking Lunges (total) from back @ 135lbs
5 Clean & Jerks @ 135lbs
10 Toes 2 Bar
10 Boxjumps @ 30inch
10 Toes 2 Bar
5 Clean & Jerks
10 Walking Lunges (total) from front rack
Time:  4:00

Monday:
AM:
[1]  7/13 Squat W6D1
Weight:  6x 3+6 @ 285lbs
[2]  SQ PT:
6 Rounds with partner (1 Mile)
Half Lap Sprint + 15 Pushups
Half Lap Sprint + 30 Flutter Kicks
PM:
[1]  6 Week Cycle - Week 1 Day 1
[1a]  Snatch 145 6x3  *Catching a few on toes or stepping forward; I need to pull shoulders back more on top.
[2]  For Time:
15-12-9-6-3
Clean & Jerk 165lbs
Burpees
Chest to Bar Pullups (15-12)/Muscle Ups (9-6-3)
Time:  19:51
[1b]  Snatch Pull
Weight:  175  5x4
Tuesday:
[1]  Death by Unbroken Muscle Ups
Score:  7+6 (7 rounds + 6 of 8)
[2]  6 Week Cycle - W1D2
[2a]  Behind The Neck (BTN) Jerk - Find a Heavy Single (HS)
Weight:  185x3, 215x2, 225x2, 235x1, 245x1, 260x1 (failed at OHS)
[2b]  BTN Jerk @ 80% of today's max
Weight:  210 3x1
[2c]  Power Snatch
Weight:  115lbs 5x3
[2d]  Push Press
Weight:  160 4x5

Wednesday:
AM:
[1]  SQ PT:  I felt very weak in the shoulers and still sick.  So I did zero pushups and 5 rounds of:  20 MTN Climbers; 10 Toe Touches, Run 2 Laps.
PM:
[1]  Rest Day... I know I am in the Oly Cycle, but I really need to rest shoulders.

Thursday:
[1]  ME UB Double Unders
Score:  145
[2]  7/13 Squat W6D2
Weight:  6x 3/6 @ 265lbs
[3]  Clean 5x3 @ 185lbs
[4]  Clean Pull 5x4 @ 220lbs

Friday:
[1]  ME UB Double Unders
Score:  155
[2]  Power Clean 5x3 @ 155 (2), 165 (3)
[3]  Hang Snatch (below knee) 5x2 @ 125lbs
[4]  Snatch Push Press + OHS 3x 3+2 @ 185lbs
[5]  Coaching....
[6]  Front Squat 1 Rep...  325lbs PR!!!

Saturday:
[1]  Rest Day.  *Trying to recover more from Sickness and sore shoulders.

27 April - 3 May

Sunday:
[1]  Travel / Rest Day

Monday:
Travel
[1]  Hotel Dumbbell WOD
[2]  Dumbbell Meathead

Tuesday:
[1]  Rest / Work on Car

Wednesday:
AM:
[1]  7/13 Squat W5D1
6x 3+6 @ 265lbs
[2]  Every 2 mins on the 2 min for 10 Rounds (20 mins)
10 Toes to Bar
10 Muscle Snatches, Alternating Arms @ 55lb dumbbell
10 Burpees
Avg Time per round:  1:20-1:31
[3]  15 Strict L-Seat Muscle Ups (UT)
PM:
[1]  Power Cleans
[2]  BHCF WOD:
15 Min AMRAP
Row 1000 (Row 500 after all rounds after Round 1)
50 Situps
25 Power Cleans @ 155
75 Double Unders
Score:  1+85...not rx.  There was not enough rowers available for the class size.  So when I started round 2, I had to wait for the rower.  Instead I did the 50 Situps first and I still had to wait for the rower.  So I did 10 Power Cleans and finally got on the rower to where I rowed ~250meters.  After the Situps I had to wait for both the rower and barbell so I had wasted a full minute.  So in reality my score would have been 1+110 rx1.
Time:  2 Rounds @ 18:54

Thursday:
[1]  HS  Power Clean (nanos)
Weight:  165, 185, 205, 225, 235 (PR from 230), 245, 245, 225, 225+Jerk+BTN Jerk+OHS, 225+Jerk+BTN Jerk+OHS
[2]  BHCF WOD:
21-15-9
Front Squat 155lbs
Toes to Bar
Time:  3:33rx UNBROKEN.
[3]  Banded Jump Squats (Red Bands)
Weight:  45lb barbell (2x10), 95lbs (2x10)
[4]  (2+3) Strict Press+Strict Press+Strict Press To Split Jerk+Strict Press To Split Jerk+Strict Press To Split Jerk
Weight:  95, 95, 115, 115, 125, 115
[5]  Alternate between each *rest as needed
10x Hip Extensions w/ 45lb barbell
10x GH Raise

Friday:
[1]  For Time:
15 Muscle Ups  (6,5,4.  1:27mins)
15 Clean & Jerks @ 135   (1 rep at a time)
Time:  4:30?
[2]  15 Mins, establish today's 1RM Hang Snatch
Weight:  135, 135, 145, 145, 165, 175, 185
[3]  7/13 Squat W5D2
Weight: 
[3]  Coach / Rebuild New Gym

Saturday:
[1]  Rest Day / Rebuild New Gym

20 - 26 April

Sunday:
Easter Sunday
Rest Day - Enjoy The Family
HE IS RISEN!

Monday:
AM:
[1]  Sprints:  3 Rounds of:
1/2 Lap Sprints (133M) + 15 Flutterkicks (4 count)
~Rest as partners run~
1/2 Lap Sprints (133M) + 15 Pushups
*Alternate 1/2 Lap sprint between parter, total of 6 laps (1mile).
[2]  Tabata Planks
[3]  20x3 Strict Pullups (60 Total)
PM:
[WU]  3 Rounds of Cindy
[1]  BHCF WOD Monday, but with Dumbbells:
10 Min AMRAP
5 front squats
10 front rack lunges (total) (alternating legs but not walking)
5 shoulder to overhead
10 front rack lunges
5 thrusters
10 front rack lunges
*I Used a pair 35lb DBs.  I tried it with 55lbs, but quickly realized I have a weakness.
Score:  2+30.
[2]  7/13 Squat W4D1
Weight:  5x4/8 @ 255lbs
*OMG.  This is getting heavy.
[3a]  2x12 Reverse Hypers @ 100lbs
[3b]  4x15 Decline Pushups

Tuesday:

Wednesday:
[1]  WODs/Strength
Squat
Snatch
Snatch Pulls
Snatch Deadlifts
[2]  Coach

Thursday:
[1]  Travel
[2]  Sioux Falls WOD

Friday:
[1]  Travel
[2]  Hotel Bodyweight WOD

Saturday:
[1]  Rest Day/Wedding

13 - 19 April

Sunday:
Final Rest / Recovery.  Starting to gain weight back.

Monday:
AM:
[1a]  1/3 Lap Sprints (1 Mile) *Felt something start to hurt on inner knee tendon.
[1b]  Tabata Situps:  12, 12, 12, 12
[1c]  Tabata Pushups:  15, 15, 15, 13
[1d]  3x45 sec Planks
[2]  1 Lap of Walking Lunges (266m)
Time/Score:  ~10:30, 281 lunges (total)
PM:
[1]  7/13 Squat W3D1
Weight:  5x 4/8 @ 235lbs
[2]  12 min AMRAP
7 Deadlifts @ 185/125  225lbs  (must be unbroken)
10 Knees to Elbows (went unbroken)
13 Boxjumps @ 24inch
Score:  7+14, finished 8th round at 13:31
[3]  Complex:  Strict Press + Press to Split Jerk + Strict Press + Press to Split Jerk
Weight:  95, 95, 95, 95, 115, 115, 115, 115
[4]  Reverse Hyper:  1x24 100lbs

Tuesday:
[1]  Strength:  Push Press
Weight:  135x5, 155x5, 185x5, 185x4
[2]  For Time
21 Push Press @ 115lbs
21 Chest 2 Bar Pullups
Run 3 Laps (400m)
15 Push Press
15 C2B Pullups
Run 2 Laps
9 Push Press
9 C2B Pullups
Run 1 Lap
Time:  6:57  (unbroken Push Presses (fast), 3 sets each of 21/15 pullups, 9 butterfly.  Attacked each run round with sprinting the first lap.  This helped keep the body primed on each run round to go fast.  After the sprint lap, I would recover as needed, but if I can keep the pace I will.)
[3]  Reverse Hyper:  2x12 100lbs

Wednesday:
AM[1]  7/13 Squat W3D2
Weight:  5x 4/8 @ 225lbs

Thursday:
[1]  Work to a heavy Squat Clean Thruster (No Jerks/Push Jerks allowed)
Weight:  135+4 Thrusters, 155+4, 165+4, 185+2, 205, 205, 215, 215, 225, 225.
[2]  12-10-8-6-4-2
Squat Clean Thruster 135lbs
Hand Stand Walk 30 Feet (15' down & back)
Deficit Handstand Pushups  45 plates
Time:  29:58rx
*Felt really great during Handstand Walks.  Multiple Times I held my balance good and kept going.  Last two rounds though were very sloppy and fatigued.
[3]  Tabata Plank Hold:  8 rounds:  20 secs work, 10 secs rest.

Friday:
AM:
[1]  2 mile run for SQ PT.  First one for the year.  Ran on pavement with Vibrams, I can def. feel the fatigue coming in from not doing this.
PM:
[2]  Coaching
Saturday:
[1]  For Time:
30 Burpees
30 Box Jumps @ 30
30 Thrusters  @ 115
30 GHD Situps
30 Snatches  @ 115
30 Toes 2 Bar
Time:  17:00
[2]  10 Min AMRAP
3 Deadlifts @ 315
2 Rope Climbs
Score:  6 Rounds + 3 Deadlifts
[3]  7/13 Squat W3D3
Weight:  3x4 Front Squats @ 195lbs (Taken from floor as a Clean)