Training Day x 2

1pm WOD

3 min Sprint Run @90%
rest 1min
2 minute Sprint Run @ 90%
rest 1min
1 minute Sprint Run @ 90%
rest 1min
2 minute Sprint Run @ 90%
rest 1min
3 minute Sprint Run @90%

*try and keep same speed all intervals


The vitals pictured above...get some!

Wod #2 @ CF CEDAR

Overhead Squat 3-3-3-3-3
95/105/115/120/125

Then for time...

15-12-9-6-3
Power Snatch 65#
Burpees

My time 6:37

If you have any training questions please ask it in the comments section!

Unexpected Post Turkey WOD

Organizing a WOD @ CrossFit St. George 3-2-1 GO!


Today I unexpectedly decided to workout. Maybe its just the post thanksgiving guilt weighing on my mind or I am just a glutton for punishment. Either way here it goes...

6 Rounds @ CrossFit St. George for time:

500m Row
400m Run

Finished in 31:20...not killer by any means.

Motor Development Tip of The Day:

Jump to develop power...lift to develop strength

Double Turkey Double Training

12pm WOD
1a. Mixed grip chin ups 4x 4-6/3010/90sec
20lb/5,5,5,4
1b. 1 1/4 Back Sq: 4x 6-8/4010/90sec
135/6,145/6,155/6,155/6
2a. lean away chin ups 3xamrap
5-5-5
2b. db forward lunges 3x 8ea
25/8,30/8,30/8

6pm WOD #2
20minutes AMRAP
15 double unders
15 ghd sit ups
15 back ext

11 rounds + 15dus +15 ghd's

Training Day

1A. Bench Press: 4x 6-8/50x0/90sec
120/6, 125/6, 125/5, 130/5

1B. Snatch grip DL: 4x 5-7/41x1
195/205/205/205

2A. Dips: 3x 6-8 w/ 10lb
2B. Glute ham raise:3x15 unbroken


...then a 3 hour walk through snow canyon...

...then a Jimmy Johns Sandwich....mmmm good!

Doubles Training Day

Good Coffee from the Grind....3-2-1 GO!

2pm Wod #1

Row Intervals for Meters: 30sec @100% effort / 2:30 RR
162/161/159/161/161/157/157=1118m

6:30pm Wod #2

"Angie"

100 pullups
100 push ups
100 situps unanchered w/ abmat
100 air squats

Time: 22:14

Training Day

Power Clean x1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
rest 180sec / x 5
105,115,125,130,135

KBS 3x 15 (1.5) unbroken
Close-grip HSPU 3x amrap 5-5-4 assisted

Glut ham Raises 2x 12 unbroken
TOes to BAr 2 x 15 unbroken

Planned Off Day

I will be heading up to Brain Head the first day of ski & snowboard school! I don't think it will be great conditions like shown in the picture above; BUT it will be fun to get out and test the runs!

Today is a "planned" Off Day I will see how I feel this evening;-)

Have a Great Weekend!!

Doubles Training Day

9:30am Wod #1 @ CF Cedar

5 Rounds for time:
10 Pullups
15 push ups
20 Push press w/ 65lb

Time 12:33

Post Wod Intake: zip- coffee and cream:-(

5:30pm Wod #2 @SUU

1A. Mixed Grip Chinups 4 x 4-6 /40X0/90sec
15lbs-5-5-5-5
1B. 11/4 Squat 4x 6-8/4111/90sec
135lbs-6-6-6-6

2A. Lean Away Chin-ups 3x amrap/3010/60sec
5-5-5 (hard to hold tempo last few reps)
2B. Db Forward Lunge: 3x 8ea. leg
15lb/8,20lb/8,30lb/8

3A. Powell Raise: 3x 8 w/ 15lb
3B. Anchored Situps:3x35

Post Wod Intake: 1 Scoop Whey Isolate

Training Day- New Cycle

Warm up: 400m Run;5x20 unboken D.u.s;dynamic stretches

1A. Bench P 4x 6-8/50X0/90sec RR (115,115,115,120)
1B. Snatch Grip DL 4x5-7/41X1/90sec RR (185,185,205,205)
2A. Dips 3 x 8-10/40x0/75sec RR
2B. Glut Ham Raises 3x 10-15/2020/75secRR
3A. Db External Rot. 3x 8-10/60sec RR
3B. Toes to Bar 3 x 12 unbroken / 60sec RR


Post meal: Whey Isolate 20g/ PB & J on grain bread

Monday Training Tester

I started the series at 2:00pm...

Workout 1:For power ratio:
Row 800 m
My Ratio was 1.7

rest 5 min

Workout 2:7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Snatch x 1
My finish time was 1:48

rest 5 min

Workout 3:As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
My Total Reps were 36 (I felt gassed, insufficient morning meals.)

3.5 hour rest

6:00pm- Workout 4:For time
50 walking lunges
20 clean and jerk - 135#/95#
30 dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
My Time was 15:18

I am going to really focus on pre and post meal plans in more detail by scheduling meals to the hour before wods...Overall I felt good with the series of challenges my stamina has definatly improved in alot but I could tell in the 3rd wod that I didn't eat enough (paleo kit 318 @ 11am).
Snatch Complex felt the easiest -- Workout 4 felt good; Lunges were consistant, clean and jerk were broken more than I wanted but very short breaks kept it movein--Dips slowed me down uurgh!!--Wallball shots 3 breaks--GHD situps 3 breaks--KBS unbroken felt relitivly easy--Double Unders felt good finished those around 75-90sec....

Alright time to recover ...more conditioning to do if I want to be a contender!!

Rock Exploring in Southern Utah!

No Thrusters today... just Thrust Faults:-)


My Professor (Mark) and Me!



Mark looking down a "sink hole" by the Beaver Dam Mts!

Training Day

This is what i did today...Light and effective

1. Deadlift 6x2 55% IRM /30secRR- work quickly

2. Squat Clean 2-2-2-1-1-1 / 45sec RR - work quickly

2A. Du's 3x20 unbroken

2B. Row 3x20sec

3A. Chin ups 3x10 unbroken

3B. Wall Ball shots 3 x 15 unbroken

4. Eccentric Parellet Handstand Push ups 3 x 5

TAKING ACTION

"You cannot move forward from some idealized point in the future that has not yet arrived.If you are to move forward, you must do it from where you are now.Though it may not be perfect, it is plenty to get you going.Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all. "

I pulled this off OPT site...I believe this is a good read for anyone, and maybe a good reminder before you start racing through your day. One thing I am coming to understand is... perfection will never be good enough and anything guaranteed is BS . Trust yourself, stay true to yourself and always carry a gallon of water!

Coach Lyons

Training Day

Warm-up: Jump rope 3-4 minutes

*Muscle up work 10 minutes
*Toes to Bar 2 x 10

Snatch: 3x3 / 240 RR
95/100/105

3 Rounds for time
35 Double Unders
12 Burpees
= 4:00

3 x 20 Back Extensions

The Met Con felt good today, broke D.U/Burpees 2-3 times.
Heavies felt HEAVY this week (body weight is at its lowest since 15 yrs ago; 148lbs)
Planning to recover tomorrow and then hit the OPT BIG DAWG comp. this weekend...

Training Day

1. Rower: 30sec with 2:30 recovery b/w sets, row for best avg. watts generated then divide by body weight.

Rest 5minutes

2A. Power Clean 3 x 3 / 180RR
133/143/153
2B. Bench 3 x 3 / 180RR
120/130/140

Training Day

A. Back Squat 3x2-3
B. Chin ups 3x20 - unbroken
C. Push Press 3x 2-3
D. Glute ham Sit ups 3x 20-unbroken

rest 240 sec b/w exercises

Sunday Track Work

WOD
3 sets of 800m sprints rest as needed b/w sets

Warm-up: 400m Jog, (spider lunges, high knee pull, ankle pull x 10 ea.)


Performance:

• 3:27 RR 5minutes
• 3:23 RR 6mintues
• 3:29 DONE.

* Tried for 1:40 splits.

Training Day

WOD
15 minutes AMRAP

50m Tire drag w/ 100lbs + Sprint Back
10 Deadlifts (185lb) 60% 1RM
10 Pull ups

Finished 5 rounds

Double OPT

Am WOD

1A. Front Squat 1-1-1-1-1
170/175/175/175/175
1B. amrap chin-ups
30-30-23-26-23

Rested 7 hours

PM WOD
5rds for time
KTE x 12
KBS x 12
Double Unders x 21

8:02

Intervals OPT Style

3 sets of each couplete:

12 SDHP 60% bwt (90lbs) unbroken
90sec Row (1:55;1:57;1:58)
RR 120 sec

Rest 3 minutes

12 Thrusters 50% bwt (75lb) unbroken
60sec. Double unders (49;52;40)
RR 120sec