Training Days: Dec. 30--31st 2009

3 sets:

12 Sumo Deadlift Highpulls #80

90sec. Row @ 90% effort

rest 2min

3sets:

12 Db Thrusters #20

AMRAP DUs in 60 Sec. - 64-63-64

rest 2 min

3 rounds of:

20 14" box jumps unbroken

25 sit-ups

fast as possible

DEC. 31st 2009

Build to heavy 1RM Power Clean

145,155,165,170

Post Hike and Board WOD @ CrossFit NRG

Bryce waiting from me at the top :-)

Me and Bryce

10-20-30 reps of...

• Power Cleans #95


• Wall-Ball Shots


• Pushups
  

for time = James messed up on the timer so it was around 11 minutes i think...all I can say is my legs were toast from back-country hike and board the day before!

Me at the top...decieding how to get down...aaagh!

Nasty Girls

This WOD came up in the hot-tub the night before ...Did it Sunday morning with Dave and Bryce @ CrossFit NRG!


3 Rounds for time

• 50 Air Squats
• 7 Muscle ups
• 10 Hang Power Cleans #95
  =10:23
  

Training Day

7 rounds for time

deadlifts x 10 #165
doulble unders x 50
=11:29

little fatigued...pre wod before road trip to SLC!

My 12 days of christmas

On the first day of Christmas my true love gave to me...
1- Clean and Jerk #115
2- Handstand Pushups
3- Chest to bar pullups
4- Overhead Squats #75
5- Burpees
6- Sumo deadlift high pulls
7- Ghd sit ups
8- 1.5 pood walking lunge
9- Dips
10- 20" box jumps
11- Wall ball shots
12- Calories on rower
=34:45

Training day

3 rounds for quality...

5 x 15' rope climbs

21 ring dips

50 air squats

EPIC SNO-SHOE WOD

RX'D

12-24" POWDER

MAKE YOUR OWN TRAIL

STAY AWAY FROM LONG FLAT SECTIONS...CLIMB AND DIVE

2+ HOURS

Double Training Day

WOD#1 @ 10:30am

21 overhead squats

21 ring push ups

150m row

15 overhead squats

15 ring push ups

250m row

9 overhead squats

9 ring push ups

500m row

= 10:00

WOD#2 @ 5pm

60 sec amrap for the following exercises:

box jump 20" - 37

wall ball shots - 27

toes to bar - 19

push press - 25

burpees - 18

then...

5k row = 21:37

Training Day

Above: Colleen training @ Cedar City CrossFit

7 rounds for time: increase the clean wt. each round by 10lbs.

7 Handstand push ups w/ green band

7 Squat cleans unbroken #65,#75,#85,#95,#105,#115,#125

Training Day

1. Deadlift AMRAP 75sec with #205: 21

2. Muscle ups AMRAP 150sec: 10

3. Double Unders AMRAP 225sec: 210

Training Day

1rm power clean (15 minute cap)
145/2 155/2 165/1 175/1 180/1

1rm bench press
135/2 145/2 155/1 160/1

QUOTE FOR THE HOLIDAYS- "SUGAR IS FOR THE WEAK..."

Double Training Day

"C" Trail afternoon expedition...

Wod#1 -10am
1a. overhead squat 5 x 3 80% / 32x1 tempo
95/3 95/3 105/3 105/3 105/3
1b. 20lb -Wt. Chin Ups 5x3-4/ 41x1 tempo
2a. 75lb BB forward lunge 3 x 12 each leg
2b. ring dips 3 x 9-8-8 full range
3. back ext 3x15 /35lb db

Wod#2 - 6pm
"Tabata Mash "
push-ups
box jumps 14"
anchored ab-mat sit-ups

NON-TRAINING DAY

SNO-SHOE HIKE PICS

TRAINING DAY X 3

WOD #1 for 1RM@ 9:30 am
1. power snatch:
105/2 115/1 120/1 125/xxx

WOD#2 for time@ 10:30 am
1000m row for time:
3:50

WOD#3 for time@ 11:00 am
30 ghd situps
50 dus
30 back ext
50 walking lunges
30 ghd situps
50 burpees
30 back ext
50 pullups
finish time- 15:14

Colleen D. -wod:
1a. close grip bench: 4 x 7 reps /rest 10sec
1b. step ups w/ med-ball 4 x 20 /rest 120sec
2a. strict pull ups 4 x 2-3/ rest 10 sec
2b. burpees 4 x 10 unbroken / rest 120sec
3a. 1/2 mile run for time /60sec rest
3b. tabata squats/total reps for all 8 sets

Zion Adventure and Skill Work

attempt #1...Rio is screaming... "mommy!!!"


Attempt #11...Got it!

Finals are done and enjoyed some wonderful winter time weather up in Zion!

Came Home and Trained some weaknesses...like the hanstands!!

20 wall ball shots

400m row

20 KTE

400m row

20 D.U's

400m row =6:48

then....

Muscle Ups x 10

Handstands x 10-15 worked with bands...no wall.

Training Day

EXER. TESTING AND RX - FINAL....last one:-)

On the minute for every minute for 7 minutes complete 5 squat clean thrusters--unbroken sets, choose your own weight. used #95

rest 3minutes

On the minute for every minute for 5 minutes perform 10 challenging chin-ups--unbroken ...broke sets at 3..but finished before time elapsed.

rest 1 minute

On the minute for 3 minutes perform 25 unanchored and unbroken situps with hands on temples. kicked my ABS...used ab-mat and died...

Double Training Day

9am: MOTOR LEARNING FINAL....

2pm WOD#1

Dead-lift: Build to a heavy 3RM in 10 minutes
245/3 255/3 270/3
Dead-lift: Build to a heavy single in three attempts
280/1 295/1 305/1

2A. Wave Loaded Press: 1.1.1.1 x 4 (95lb) 10 sec. rest b/w each rep/ 120 sec rest b/w sets
2B. KBS: 4 x 25 unbroken (50lb)

6pm WOD #2 @ CF Cedar City

FOR TIME 3 ROUNDS of:
21-15-9
Thrusters #65
Pull ups
Power Clean #95
Push ups
= 11:28

Workout of the Day

7AM: Reseach Methods Final...ahhh

Off Day for me... but this one was for Colleen:-)

1. Build to a heavy 3 RM in 10 minutes
record heaviest 3 RM in the 10 minute time frame...rest when needed.

2.Wave Overhead Press 5.3.2.5.3.2 rest 120sec b/w sets; second wave should be heavier than the first.
example: 5/100 3/105 2/115. 5/105 3/115 2/120

3. Leg curl 3 x 8-6-4-12

3b. Toes to bar 3 x 10

Double Training Day

Rio and Biskit doing their "sprints" in the fresh powder we got last night!

9am: WOD #1

1A. Front Squat 4x 2-3 /10sec rest
155/3 165/3 175/2 180/2
1B. AMRAP Chin ups x 4
31-25-21-21

*Reduced Intensity by eliminating a set. Felt un-recovered ...grip/forarms were tired, probably from gripping the pencil too tight:-)

THEN....Sport Nutrition Final
THEN....Geology of Southern Utah Final


WOD#2@ CF Cedar City

5 Rounds for time:
8 x Sq. Snatch #65
8 x Push Press #65
21 x Jumping Pull ups Chest to Bar
Line Sprints (100m)

= 16:55

* this wod was a lot harder than it should have been...coffee all-day is NOT the proper way to stay hydrated for optimal performance. FYI you lose 20-30% work capacity if you are not properly hydrated...so what the "majic supplement"?--WATER.

LIFT and READ....repeat

IRON & I --- A relationship I never failed at....

1A. Hang P Snatch 6x 2-3
95/105/115/120/120/120

1B. Bench 3.2.1.3.2.1
125/135/150/135/150/160

2. Dead-lift 10x 3 (185#)

3A. Dips 3/35 3/40 3/40

3B. Glut Ham Raise 3 x 15 unbroken

study...study...

PUT YOUR MIND TO A GOAL YOU TRULY BELIEVE IN; BECOME A FINISHER. IN THE END IT DOESNT MATTER WHAT PLACE YOU FINISHED...AS LONG AS YOU GAVE IT YOUR ALL YOU WILL GET BACK MORE THAN YOU EVER EXPECTED!

training day

SUU ATHLETICS: Stength and Conditioning weightroom....

20 sec amrap hang sq cleans-9.10.10.10
40sec rest
20 sec amrap ghd sit ups-10.10.10.11
40sec rest
4 sets-80reps total

30 x switch jump lunges
30 x back extensions
1 minute rest
3 sets- 1:26/130/2:01
:
4 sets of 60sec amrap double unders
30sec rest
56-54-57-51...right calf exploded; time for rest.

Training Day

1A. Front Squat 5x 2-3 / 10sec rest
155/160/165/170/175
1B. AMRAP Chin ups x 5 / 240sec rest
31-25-21-21-21

2.Squat Clean 95lb 3 x 5

3. HSPU (heels on high box) 6x 3

Stressful week..getting ready for FINALS!! Tappered down the workout because I was feeling a little worn down.

MOD

MOD- Meal of the Day!

1 Can White albacore Tuna

2 tsp Light Mayo

1-2 Celery stalk chopped

1/4 cup chopped Red Onion

(mix all together)

Then...

2 Toasted Slices of Grain Bread

(add the above mixture on bread)

1/2 Avacado

1 Sliced tomato

1 yummy pickle

Can feed two people...but if your really hungery...just you!

I find this to be a GREAT Post Workout (2 hours) Meal...

Whats your favorite MOD (Meal of the Day)?

Training Day

1. Power Clean/Push Press/Push Jerk/Split Jerk 1.1.1.1x5 -180/RR

105/ 115/125/135/135

2A. Hang Power Snatch 6x2-3/ 120 RR

95/3; 115/3; 120/2; 120/1; 120/1 / 120 RR

2B. Bench Press 3.2.1.3.2.1

3. Dead lift (185) 8x 3 /45sec RR

4A. Dips 3x 6/15; 4/20; 2/35

4B. GHD Raises 2 x 15 unbroken

Motor Learning Tip of the Day....

Potential + Training -Interference= Optimal Performance

Have comments or questions? Please feel free to ask...