The Plan

The Product

The PR

then,

2 rounds for completion:
50 Banded Goodmornings
50 no-kip Sit-ups (anchored)

-Done wearing 20# vest.

7:30 am

A.
Skill work - 30 minutes shoulder touches & deficit HSPUs

12:00 pm

B.
Pool work
8 X 25m (front crawl) - rest 60 seconds
4 X 50m (25 front crawl, 25 breaststroke) - rest 2 minutes

6:00 pm

C.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

D.

15 minutes shoulder pre-hab work: theraband work, scap push-ups, light TGUs

Results:

A) Complete - shoulder touches are improving. kip felt good for deficit HSPUs.
B) 25s done in 33-35 sec, 50s done in 1:17-1:20
C) 315 X 5, 365 X 3, 425 X 1, 3 X 2 X 405
D) Complete - skipped TGUs.

fingers crossed for good news on my shoulder tomorrow.



Pistol Squat Rifle Shot

#notmomapproved

7:30 am

A.
30 minutes AirDyne

10:30 am

B.
Build quickly to 85% of your 1-RM Snatch, and then…

On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

C.
Build quickly to 85% of your 1-RM Clean & Jerk, and then…

On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90%

D. - UNR Crossfit WOD
3 rounds for time of:
1 Squat Clean X 225 lb
5 Front Squats
12 Lateral Burpees over bar

7:00 pm

E.
AMR in 10 minutes:
15 Pull-ups
L-sit X 20 seconds
10 Pistols (alternating)

Results:

A) Complete - 7.63 miles
B) Build to 240, then 245 X 2 minutes, 250 X 3 minutes (1/3) + 245 X 3 minutes (2/3).
C) Build to 300 (miss Push Jerk attempt), then 315 X 5 minutes (no misses)
D) 2:34
E) 5 rounds + 15/20 seconds/2

A.

Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

B.

Three rounds for time of:

275/185 lb Deadlift x 15 reps

Handstand Push-Ups x 20 reps

Pull-Ups x 25 reps

Double-Unders x 30 reps

C.

Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.

Results:
A) 350, missed 375 X 3
B) 11:13 - frustrating. description here.
C) Ice skating!

A.

Six sets of:

Clean + 2 Front Squats

Rest 2-3 minutes

Aim to keep all sets at or over 85% of your 1-RM Clean.

B.

Three sets of:

Clean Pulls x 1.1.1 @ 100% of 1-RM Clean

Rest 2-3 minutes

C.

Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)

10 Toes to Bar

D.

Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Ground to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)

Results:
A) 305, 305, 315, 325, 335
B) 355 X 3 sets
C) Complete in 40-45 seconds each round
D) :40, :38, :37, :38, :36

More Biathlon Footage

A.
Five sets of:
Muscle-Snatch x 1 rep
Rest 60-90 seconds

B.
Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed

C.
Four sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, floor)
Rest as needed

D.
Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Toes to Bar x 12-15 reps
Rest 60 seconds

Results:
A) 115, 125, 135, 145, 155
B) 210, 210, 225, 225, 225
C) 250 X 4 sets
D) 355/15 X 3 sets

10:30 am

A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

B.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds

C.
Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees
 

Results:A) 315 X 5, 365 X 3, 425 X 1, 3 X 2 X 405
B) 135/70, 145/80, 160/90, 175/105 + extra single X 205 - these were STRONG today.
C) 8 rounds + 10

Redneck Biathlon

"Redneck Biathlon"

200m Trail Run
50m Sled Drag (steep uphill)
Shoot 3 bottles from 25m
Pound a beer

-30 second penalty for every bottle missed.

Best time: 3:52 (2 penalties)

90 mins of open gym gymnastics. P-bar warm up, front tucks, and back tucks. Really just an adult play day (surrounded by bad ass 8-year-olds with impressive kinesthetic awareness).

And the other troll puts his [cross]fitness on display.

Now he just needs to stick the landing and hit the salute.

My turn.

November 16, 2012

A.
Snatch Skill Transfer
-Drop Snatch, Heaving Snatch Balance, Snatch Balance

 

B.
AMR in 10 minutes at high effort:
Power Snatch X 5 (115) - touch & go reps
50 ft uphill Broad Jump

 

Rest about an hour...

 

C.

3 rounds for time:
8 Chest to bar Pull-ups
16 Air Squats
24 Double-unders
Rest 1 minute. Repeat 3X.

Results
:A) Complete - up to 275 SB. Felt fast under the bar.
B) 8 rounds + 5
C) 2:39, 2:41, 2:54

 



November 15, 2012

 

8:00 am

 

A.

15 rounds of:
1 minute AirDyne at high aerobic pace
1 minute to complete: 10 Kettlebell Swings (62)/5 Burpees
1 minute Rest

 

12:00 pm

 

B.
20 minutes Shoulder Touch practice

 

5:00 pm

 

C.
5 sets of:
Hang Power Clean X 3
Rest 2-3 minutes.

Results:

A) Complete - 6000+ RPM on the AirDyne. KBS/Burpee rounds completed in 38-40s.
B) Complete - not great, but getting better. started clicking near the end.
C) 205, 225, 245, 265, 285(2) - didn't attempt 3rd rep. boo.

 

 

 



Invictus Training Camp

 

 

Wowza.

 

('mirin AB in the background. #crossfitmancrush)

 

 

Would be hard-pressed to sum up the weekend. In a word: tehawesomespicysauce. Let's bullet-point it:

• Friday: Pacific Beach, gymnastics, deadlifts, back tucks, oh yeah ... and a 440 lb front squat.
• Saturday: to be honest, Muscle-Troll and his outfit was the highlight.
• Sunday: Clean & Jerk 352 lbs (mega peeearrrr!), and some met-con domination.
• Sunday: Kwaay Paay trail run. 1.1 miles, 900+ ft of elevation gain. Thank god I live in the mountains.

 (yeah, I'm the shirtless one.)

 

November 7, 2012

10:00 am

A.
3 rounds not for time:
1000 meter Row (faster each round)
20 meter Handstand Walk
25 GHD Sit-ups

4:00 pm

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

C.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds

Results:
A) Complete - Rows were 4:16, 4:00, 3:47. Handstand walks done in 2 sets.
B) 335 X 5, 375 X 3, 405 X 1, 3 X 3 X 385 - cut it after 3 sets.
C) Up to 135 Muscle Snatch and 30 in box + 4 X 45s & 1 X 25

November 6, 2012

7:00 am

A.

Volunteer driving people to the polls!

5:00 pm

B.
5 sets of:
Power Clean X 1.1.1 - rest 10 seconds b/t singles
Rest 2 minutes.

C.
As many rounds and reps as possible in 10 minutes:
10 Ring Dips
10 Pull-ups

Results:
A) Complete (5 hrs)
B) 225, 245, 265, 280, 290
C) 6 rounds + 5 (wearing 20 lb vest) - kept a relaxed pace. Pull-ups UB and smooth, ring dips broken into 2-3 quick sets.

#dejablue?

November 5, 2012

10:00 am

A.

Every minute, on the minute, for 10 minutes:

Hang Snatch + Snatch

(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.

Three sets of:

Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

Rest 45 seconds

Strict Handstand Push-Ups x 10-15 reps

(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)

Rest 45 seconds

C.

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

6:00 pm

D.

5 sets of:
1 minute AirDyne (max distance)
1 minute rest
1 minute to complete: 20 Double-unders/10 Toes-to-Bar/10 Double-unders
1 minute rest

Results:

A) 210, 215, 220, 225, 230, 235, 240, 240(1), 240(0), 225

B) 315/15, 315/15, 315/14 + 1
C) skipped - still giving my hips a rest from heavy squats.

D) .33/42s, .33/40s, .33/40s, .34/39s, .34/39s

November 4, 2012

For time:
Uphill Sled Sprint
20 Parallette Handstand Push-ups
10 Stone-to-shoulder

-9:13

Video forthcoming... 

#makeeverydaycount

November 2, 2012

2:00 pm

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B.

Every minute, on the minute, for 20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean

3-4 @ 60%

5-8 @ 70%

9-12 @ 75%

13-16 @ 80%

17-20 @ 85-90%

6:00 pm

C.
As many rounds as possible in 12 minutes:
12 Push Press (115)
12 Chest-to-Bar Pull-ups
12 Pistols

Results:
A) 335 x 5, 375 x 3, 405 x 1, 415 x 1, 425 x 1
B) 175, 210, 245, 265, 280 - fell off pace here. Rested a few minutes then finished out minutes 17-20: 300, 305, 310, 315 - no misses, but it was rough.
C) 6 rounds + 7

Note to self: 2 servings of BCAAs and whey is NOT adequate nutrition prior to a conditioniong session.

November 1, 2012

10 am - POSE drills with Chuck

15 X 100m - rest 60 seconds.

Ramped up from 60-90% while still maintaining POSE. Finished with a fast (not all-out) 400m in 1:17. 

Then a long overdue chiro session this afternoon. Hips are back in alignment (for the time being).

wake up, wake up, wake up...