SUNDAY 30min JOG

After a great round of golf with Mom and Julie...

30min Jog up the Canyon...+ 20 pull ups at the obstacle course.

Training thought of the Day: Defining your Performance Edge is an essential process to building a pre competition plan. Know your physical limits and metal preparedness....

TESTS

10min to complete 5 rounds of...

50 unbroken Double Unders

15 unbroken Wall Ball shots

7:50 rxd

rest 2.5 hrs

Complete within 2 min

10 OHS 3/4 bwt

20 unbroken chin ups

30 ghd sit ups

*got to 15 ghd sit ups at 2min mark...finished wod

CROSSFIT TOTAL WOD

Doin' reps in between coaching teams @ SUU ....COME ON ALAN LIFT SOME WEIGHT YA WANKER!

12pm: Workout of the Day
Back Squat 235 (attempted 250 X)
Shoulder Press 110 (attempted 115 X)
Deadlift 315 (attempted 325 X)



Total=660lbs

training day

Little Rach and the Kettle-bell pose...

6 sets @ 100%

30sec amrap clean and jerk #95

7,7,7,7,7,8

30sec Box Jump 20"

15,15,15,15,15,13

30sec KBS 1.5pd

10,10,10,12,11,10

30sec Burpees

9,9,9,8,9,9

rest 6min--active walk

PAINFUL...but DONE!

training day double

11am

1A. Back Squat w/ Chains (20lb ea.) 5 x 3-4/90sec

135,145,155,165,165lbs--not including chain wt.

1B. Power Snatch 5 x 3-4/90sec

95, 95, 105, 105, 105lbs

2. Moderate Speed Knees to Elbows 3 x 15

7:30 pm

1mile run Zone 1

2min Zone 4 Run

2min Zone 1 Row--- active recovery

4 sets

training day double tester

PART 1

1. AMRAP Pull-ups x 2 /60sec rest
30/20=50 reps total
2. Front Squat 2RM 10min limit
185lbs x2
3. Max calories on rower in 1minute
26calories /damper setting 8

Rest 2 hours

PART 2

1. 4 minutes to find1RM shoulder press
110lbs
2. Tabata Pushups low score
16,11,9,8,7,6,6,6
3. 4 minute KBS amrap
97reps

5k Run

Erin and I at the start...the last thing she said to me was "you better stay with me the first mile or I'll be pissed..." ---Yeah OK.

Save a Sister 5k in St. George Utah
Started off great...at the 2mile mark I was around 15min... even after stopping to tie my shoe!
Then around 2.5miles I was debating which house to stop at so I could go to the bathroom...I had slow my pace down so I wouldn't shit my pants...made it to the finish line & porta potty in time :-(------whew!

26min finish

Can't wait to try another 5k soon...I have a feeling I'm very close to a PR ...under 25 minutes would be awesome!

training day double

7:30am WOD #1

2k row x 3 @90% / 2min rest

- perform 10-15% more than your PB 8:04

8:57/8:58/8:49

foam roller post wokout

3pm WOD #2

1. BB Complex w/ #115

1 power clean

2 push presses

1 front sq

1 thruster

x5 / 90 rest

2. DB Row 3 x 12 / 60rest

#50

training day double

8am WOD #1
Hang Power Clean x8 #95
Unbroken Box Jumps x 15
5 Sets / 2min RR

5 min active recovery--walk on hands

Hang Power Cleans x 8 #95
Unbroken Box Jumps x 15
5 Sets / 2min RR

3pm WOD #2
20min amrap on the minute every minute alternate

10 CTB Chinups Unbroken
10-10-10-10-10-10-10-10-10-10 broke-10broke
8 Hang Power Snatch Unbroken #65
all unbroken

training day

1A. Clean Grip Dead-lifts 5 x 2 /15sec

255,255,265,265,270lbs

1B. Wt. Ring Dips amrap(-1) /2min

#5/5, #8/5,#8/5,#8/5,#8/5

2A. HSPU amrap to 1 pad -x,4,4,2

2B. Pike ghd hspu amrap 7,7,7,7,4

3. L sit amsap x 3 10s/10s/10s

training day

1. Every 90sec perform 1 Power Clean/1 Front Squat/1 Hang P Clean
Complete 5 sets @ 90% effort
Used 140lbs

2. Unbroken 50-40-30-20-10 reps of...

• Wall Ball Shots #14
  Double Unders
  12:52 Unbroken!

Training Day

50-40-30-20-10

Row Calories

Knees to Elbows

26:07

workout of the day

100ft overhead walking lunges #25

50 Ring Push ups

50 Double Unders

25 Toes to Bar

5 Rope Climbs 15'

25 Overhead Squats #65

50 Box Jumps 20 "

50 Pull ups

50 Ghd Sit ups

24:38 rxd

training day double

7:30am

Row max effort for 20sec / 2:3o rest x 4
active rest 5min---handstand walking
Row max sffort for 20sec / 2:30 rest x 4

Avg Watts : x,x,426,406,407,407,409,448

3pm

15 min amrap

5 pull ups w/ 25lb db
7 ohs #95

7 rounds + 5 pullups

Training DAY

1A. Clean Grip Dead-Lift 5 x 2-3reps / 15sec
225, 235, 245, 255/2, 255/2
1B. Ring Dips Amrap (-1) / 2min
8,8,8,6,6

2A. Eccentric Ring HSPU 3x1.1.1 / 60sec
3-4 sec down...
2B. 12-16 alternating Pistols to a 12" box x3 / 60sec
18" bench, 12", 12"

3. Walking on Hands practice 10 attempts; 1 meter dowel
not successful ...yet.

Training Day Double

2010 CrossFit Regionals 5mile run....

7:15am

1A. 12 unbroken power snatch #80

UB,UB,UB

1B. 90sec Row @90% for meters

400m, 390m, 364m

2. 12 unbroken Push Press #85

UB,UB,UB

3A. KTE 4 x 15 /10sec rest

3B. Push Ups 4 x 15 / rest 10sec

3:15pm

30 Minute Jog/Run Z1-Z2

Training Day

1. Sq Clean (75% body wt) for 5 reps; complete amrap in 12min
completed 9 unbroken rounds w/ 115lbs

2. 1/3 body wt. chin ups x 1; amrap in 6min
completed 7 reps w/ 50lb db.

3. 105lb Shoulder to Overhead Anyway; 3min amrap
completed 21 reps

4. Ghd Raises 3x15 reps unbroken

Training Day

1A. Front Squat 5 x 2-3 / 10sec
155/3, 165/2 , 170/2, 170/2, 170/2

1B. Back Squat 5 x amrap / 2min
5,4,3,3,3

1C. L pull ups 5x amrap -1 /3min
4,3,3,3,3

Trainng DAy

4 sets of 5 minute rounds @ 80% effort for amrap

10 Burpees
15 KBS 1.5pd
20 double unders
10 db bent row #30/h
rest 4 min active recovery (rower, jog , on back)

1. 2 rounds
2. 2 rounds
3. 1 round + 10+15+20+6
4. 2 rounds

*Found in hard to stay under the "red-line" after heavy kbs.

TRaining DAy

5 sets at 95% for time...

• 20 Ring Dips
• 20 Unbroken Chin ups UB-UB-UB-10.10-10.10
• 20 Ghd Sit ups
• 20 Air Squats
• 20 Back Ext Unbroken
• rest 2min

3:40
5:17
6:30
6:40 - 10 rdips
6:16 - 10 rdips

Free Live Coverage of the CrossFit/USAW Weightlifting Open

Free Live Coverage of the CrossFit/USAW Weightlifting Open


Go to archives:

Sunday Session 1 Hour 2
I listed what time on the stream each lift is...
16:35- 1st SNATCH
19:14 - 2nd SNATCH
22:10 - 3rd SNATCH

Sunday Session 1 Hour 2
2:00- 1st Clean and Jerk
8:52- 2nd Clean and Jerk
18:26- 3rd Clean and Jerk
52:00- Start of Triplet

Sunday Session 2 Hour 1
Triplet Continued...
14:40 - 17:30 My Interview with Myranda (punk-ass) ...Japanese movie style...and Coach Burgenger comment me!


HERE IS THE WEEKEND...WATCH MY BACON SIZZLE.

Training Day

1. Hang Squat Snatch 3x3 tech. work
65lb...body sore/tired kept weight light
2A. Back Squat 3x3 /60sec
175,185,195...wrapped knees they were super sore after the 11hour ride back to cedar city last night :-)
2B. Omni Toes to Bar 3x12 /2min
unbroken