Training Day

1. Power Clean + Mid-Thig Hang Clean 1.1. x 5 @ 70%/ 2min
125,125,125,125lbs

2. 2 Jerk Balance + 2 Tall Jerks 2.2 x 5 /2min
85,85,85,85,85

3. PP+PJ+SJ 1.1.1 x 4/2min
95,105,105,105

* very tired today..napping in b/w my last sets of split jerks :-/

Double Training Day

9am: Christine
3 rounds for time of..
500m Row
12 Dead-lifts @ bwt (160)
21 Box Jumps 20"
11:30

9hrs----

6PM: OPT

1. Halting Snatch Dead-lift @1123; 3x3 /2min
135,155,165lbs

2. Snatch
68%- 82lbs 1x4 /1min
72%- 90lbs 1x4/1min
78%- 95lbs 1x4/1min

3. Snatch Pull 3 x 5/ 3min
125,135,135lbs

Training Day

4pm:

1. 12min find 1RM JErk (170lb)

rest 3min

2. 21-15-9 of CTB Pull ups + Burpees for time (7:18)

15-4-2 / 5-5-5 / 3-3-3 ctb breakdown

3. 800m Row for time; 3:15

felt gased in the legs....

Training Day Double

9am-Oly Lifts (Working Tech and Feel)

1. 2 Muscle Snatch + 2 Snatch balance 2.2 x 5 /2min
85,85,85,95,95

2. Power Snatch + mid-thigh snatch 1.1. x 5 /90sec @ 65%
80lbs

3. 3 Snatch Grip PP + 3 OHS 3.3 x 4 /90sec
80lbs

5:30PM- Intervals

5 sets of...
90sec Row @ 95%
1:54,1:52,1:54,1:54,1:55 /500m pace
10sec rest
35 Double Unders
1B, 1B, UB, UB, UB

* broke once during the set

Sean Walker - Motivational Speech

Something to watch on days you need a kick- in -the- ass.....glad this video found me and hopefully you are just as thrilled! Now go get some...success that is!

Training Day

Warm up: KB Side bends x 10 + Pistols x 10 + Pike HSPU x 10 + Dynamic Kicks x 10 for 2 sets

1. Halting Clean Dead-Lift @1123 /2min
155,165,175

2. Clean and Jerk
65% 1 x 5 (115)
70% 1 x 5 (125)
75% 1 x 5 (135

3. Clean Pulls 3x5 90%
165lbs


4. Front Squat 5x3 ...no go, back is still weak.

Training Day

12:45pm Training

KB Side bends (with KB overhead) 3 x5 (26lb)

3 sets...

10 Burpees AFAP
20 Unbroken Chinups
400m Run (outside gym)

1:50/1:53/2:04 - timed runs only

5 x 30 Unbroken Double Unders

I AM SUPER UNMOTIVATED TODAY :-( feels like I just came down from a big high...drug free of course. Forced my body and mind to do this...I hate that!

Training Day

First Day diving into new schedule with training, coaching and school-- 4:30AM start!

2:30pm -Training

1. 65% 2 position Power Clean (floor/mid-thigh) 1.1x5/2min
115lbs

2. Jerk Balance x2 + Tall Split Jerk x 2 for 5 sets /2min
75lbs fast and worked on technique

3. Push Press (PP) +Push Jerk (PJ)+ Split Jerk (SJ) 1.1.1 x4 /3min
build to a tough pp then try and pj then sj it.
failed pp on 115lb but finish pj+sj
worked 105lb for the last 3 sets; all complete, split jerk (sj) felt fast!

Training Day

1. Halting Snatch Dead-lift @ 1123; 3x3 /90sec

2. Snatch-on the minute every minute
1x5 @65% 80lbs
1x5 @70% 85lbs
1x5 @75%90lbs

3. Snatch Pulls 3x3/90sec @85% -1o5lbs

Was supposed to Back Squat today but back it still in knots :-(...

Training Day- Skill WOrk

1. 3 Position Snatch 1.1.1 x 5 /90sec
2A. Snatch High Pulls 5 x 3 /10sec
2B. Snatch Push Press 5 x 5/2min

W.O.D ULLER 5k @ Brian Head

5k Trail Run at 10,000 ft

31: something...it was the altitude and my inability to run uphill :-)

Workout of the Day

15 minutes of...

20sec Sprints /40sec revovery

Go for total distance, starting where you ended your sprint.

1,250m

Training Day

1. Deadlift 10x1 /90sec
245,265,285,295,300,300,300,300,300lbs =2,865

rest 10min

2. DB Push Press 30sec AMRAP / 60sec rest x 5
20,19,18,16,16

3. CTB Chin Ups Unbroken AMRAP in 10min
15,15,10,10,5

4. 3k-ish Run For Time = 12:49

Training Day

North Rim GC- "WODKILLA" Rainbow Rim Trail

1. Power Clean + 2 Push Press for 5 sets 70%

95,105,125,125,125lbs

2. Full Snatch 5x5 /3min

75lbs

3. 1-10 HSPU ladder

1-5 to single pad

6-10 pike

4. 10 sets of 30 unbroken double unders for time

8:46 (had 2 re-d0 sets at 21 and 29)

Training Day

Rachel and I at the top of C-Trail...getting ready to descend after the epic climb. I would rather ride up the C-trail again than run 1000 meters for time on the track...twice.

Run 1000m for time

4:19

Rest 4 min

Run 1000m for time

4:26

Training Day

AM: Snatch Drills

Power Snatch off the blocks 3 x 5 @85lbs /90sec
Squat Snatch 3/85, 3/95. 2/105, 1/105

PM: OPT

1. Tabata Pistols for Reps
R: 7,8,7,7
L:7,7,8,8
rest 10 sec

2. 5min AMRAP of Unbroken CTB chinups
4sets + 8 reps

3. For time 75 32" Box Jumps
8:13

Training Day

1A. Touch and Go Power Cleans 7 x 5 /10sec
95.100.105.110.115.120.125 lbs

1B. Russian Swings 7x 15 /10sec unbroken 1.5pood

1C. AMRAP BEnch Press @95lbs /3min
21.18.16.15.15.15.14 reps

Training Day; Coach Newton on Fatigue

Split Jerk 1-1-1-1-1-1-1 /3min

155,160,160,165,165,170,170

+

3 min AMRAP Burpees

36

Workout of the Day; Torrey UT

Julie doing 100 CTUB (chest to upper bunk) pull ups modified


Robin doing CTB (chest to beam) pull-ups

4 rounds for time of...

• 25 Wood Beam Pull ups
• 25 Picnic Table Top Push ups
• 25 Bench Pistols
• 25 Picnic Table Top Sit ups

31:25...the wooden beam slowed me down :-/

Workout of the Day

Warm Up: 400m Row + Turkish GEt ups

Bench Press 5-3-1-3-5 / 2min
135,150,165,155,145lbs

2k Row: 8:07

Bench Press 5-3-1-3-5 /2min
135,150,170,155,145lbs

Training Day + Coach Joe Newton 3 Choices in Life

1. 3 Position Hang Clean 1.1.1 x 3 /2min

125,125,135lbs

2. CTB Chin ups 5 x 10 /60sec

3. 3 sets of 1minute amrap double unders

76,73,67

Training Day OPT 3 + OHS

Charging up Angels Landing....Mandy (little girl with the slouched shoulders) would rather be doing "Fran" for time at this point :-)


OPT 3

Front Squat 3RM; 175lb
155/3 165/3 175/3

Snatch 2RM; 115lb
85/2 105/2 115/2

Max Chin up 30reps

+
OHS; 105 /3,3,3

min rest

Workout of the Day

Some Back Squat 5-5-3
Some HSPU Tempo Pikes 5-5-5

Then...
500m Row
7 Shoulder Press #75
rest 3-4min

2:15/2:16/2:23

Tommorrow is the beginning of re-building and goal setting...
A new CrossFit season awaits!!

Bike Polo Morning Session