Prep Day

Snatch Work!

Olympic Snatch: 115lbs,120lbs, 125lbs

first time catching full snatch over 115lbs...felt awesome! And don't laugh out load too much...I am a "muscle-head" Olympic Lifter; meaning I have relied on my strength for way too long...I have lots of room to improve technique this season!

Triplete Run Through at Game Pace...

3 Round Intervals
6 squat cleans
12 Unbroken Pull-ups
24 Double unders
2min rest

At least I know I can manage 3 rounds in 10 minutes ...I will just bring my lounge chair for my rest in between sets...that would be awesome...but not so "Crossfitty"

My Goal is 5-6+ rounds!! GET SOME!!!

Training Day

10am

1000m Row warm ups @65%

1. Snatch-80% 105/1, 115/1
2. Sq. Clean 145/1, 155/1, 165/1

3. Intervals
400m Out and BAck
10 CTB pull ups
10 Burpees to Bar
3min Rest

3:02/3:07/3:20

TRAINING DAY Double

7am

1000mish Warm up jog

1. Front SQuat 165/1, 175/1, 185/1

2A. 20sec amrap sq clean #95 /40sec rest
5-5-5-5-5
2B. 20sec double unders amrap /40sec rest
10ghd-sit ups, 32,30,30,30
complete 4 sets


5pm

1. Clean and Jerk 155/1, 165/1, 165/1; 2-3min

2. Snatch 105, 105, 115/1; 2min

Grider

Snatch and Burpees

10min Limit:

• first 3 minutes can only be used to load the bar and warm up...
• 7 minutes to find 3RM (3 consecutive lifts in 40sec) + complete amrap of burpees

105lb/3reps
50 burpees

went for 115lb and failed on second rep...in contrast i could have paced myself better to maximize the total time for all 3 lifts. Also to do it again I would have not went for the 115lb attempt...should have just pounded out the BURPEES!

10 minute Capacity Test

4min amrap calories on rower = 63 calories (damper 6)
60sec rest
3min amrap pull ups= 15,10,10,10,5 = 50 reps
60sec
2min amrap 3/4 bwt. back squat ( 120lb )= 21 reps
60sec rest
1min amrap push press (95lb) = 15 reps


Although I was working hard I fell like I wasn't forcing a lot of reps...where in competition I would be a lot more. For example burpees, pull ups and back squats could have been more painful...Overall good perspective on where I'm at currently...mentally and physically. Time to rock and roll towards another fabulous CrossFit season!

Training Day

1. Front Squat 3.2.1 /3min
155,165,175lbs --Wt. Felt Easy--

2. CTB Chinups 3x 10-15 FAST

3. Clean Pulls 3x2/3min
185lbs

4. Sprint Row @110% 3 x 15sec for avg. watts
425, 425, 437watts

Training Day

1. Clean and Jerk 2x2- 115lbs, 125lbs; 2x2 135lbs; 2x1 145lbs

2. Snatch Balance 4 x 2; 65, 75, 85, 85lbs

MET CON-3 rounds of
250m row
20 overhead walking lunges #25
15 Ghd Sit ups
20 Box Jumps 20"

Training Day Double

11am WORKOUT

1. Snatch 2x2 65% 75lb; 2x2 70% 85lb; 2x1 75% 95lb; 3x1 80% 105, 105, 110lbs / 3min

2. Snatch Pulls 2x2 145lb, 155lbs / 2min

3. Back Squat 3 x 3,2,2 -155/3, 185/2, 195/2

5pm WORKOUT

1 minute max ghd simulated sit ups...off bench = 33reps
4 minute max back squat #155lb =29reps
7 minute max double unders = 210reps
10 minute max chin ups + 400m run= 45 chinups 15, 15, 15, + 4 runs thanks to Rachel.

Training Day

1. Sprint Row 35sec @95-100% / 2:30rr

174m, 178m, 181m

2. Triplet @ 80% AMRAP 10min

6 SQ Cleans #65

12 Pull ups Unbroken

24 Double Unders

4 rounds...with breaks.

Still feel like body is not completely recovered from the hike. I found it hard to maintain a consistent working pace for 80%. Early onset of fatigue in legs and respiratory.

Training Day

1. Power Snatch 4x2 75-80% / 2min
95, 100, 105, 105lbs

2. Power Clean + Push Jerk 1.1.x3 / 2-3min
155, 165 (split), 170lbs (split) --knees real sore after third set

3. Reverse MB overhead Throw 5 x 3 / 1min
used 20lb MB

Training Day Double

10 am Workout @ SUU
1. Mid thigh Full Snatch 2x2 @70% (85lb) / 1-2min

2. Full Snatch; 2x2 75% (95lb) 2x2 80% (105lb) / 2min

3. Squat Clean 2x2 @65% (115lb);2x2@ 75% (135lb);2x1 @80% (145lb)

4. Snatch Pulls 3 x2 @145, 145, 155lbs / 2min

5pm Workout @ SUU
3sets @ 80%--still recovering from hike.
#35 Db Cleans + PP x 10
Box Jump x 15
KB Swing x 15 -1pd
Chin ups x 15 unbroken
rest 3min

N.Rim to S.Rim to N.Rim GC

Looking back from the N. Rim.....

Saturday-9/11/2010; 26miles hiking

• North Trail to South Rim Bright Angel
• 13.5hrs moderate intensity

Sunday-9/12/2010

• Recovery

Monday-9/13/2010; 23.9 miles hiking

• South Kaibab Trail to North Rim
• 13.5 hrs moderate to high intensity

Workout before GC Hike

1a. Front Squat 4 x 3 (155lb)
1b. Chin ups 4 x 12 / 2min

2a. Clean Pulls 3 x 3 185lbs /1min
2b. Knees to Elbows 3 x 10 /1min

* chin ups felt easy

Training DAy double

9am:

Find IRM Jerk - 1/155, 1/165, 175, 1/175

Row 40sec/ 3min rest : 184m, 202m, 208m

7:30pm:
Halting Clean Dead-Lifts @1112; 3 x 3 / 2min
185lbs for 3 sets

Training DAy Double

9am: 3 sets @ 80%
30sec of Wall ball shots 15-15-15
30sec of CTB 10-10-10
30sec Burpees 10-10-9
30sec Double Unders 20-20-20
30sec of Box Jumps 10-10-10

6PM
OHS: 3/95, 3/115, 3/125, 1/135, 1/145, 1/155

Training DAy

1. HAlting Snatch Dead-lift @1112 3x3 /2min
155,165,175lbs

2. Snatch on the minute every minute / 60sec rest between sets
1x3 @70% ; 85lbs
1x3 @75%; 95lbs
1x3 @80%; 100lbs
1x1 110lbs
1x1 115lbs

3. Snatch Pull 3 x 5/ 2min
135lbs

4. Back Squat 4x3 /2min
155,165,165,165lbs

COMBINED TEST DAY

1. 10min to find IRM in Clean = 180lbs

2. 10min to complete amrap of Parellette Handstand Push ups...lol! = Zip
(for a consolation prize i completed 20 hspu from the ground using 1 ab-mat)

3. 10min for max calories on Rower = 156cal (damper 7)

Training DAy

1. 2 Mid-Hang Muscle Snatch + 2 Snatch Balance 2.2 x 5 / 2:30rr
85,85,90,95,95lbs

2. Power Snatch + mid-hang snatch 1.1. x 5 @ 70% /3minrr
85, 85, 90, 95, 100lbs - little tester at heavier %

Still really sore...body achy everywhere.... esp. JOINTS (knees, shoulders)

Training Day SUPER SORE...TA DAH!

My Introductory to CrossFit 2007 Flagstaff AZ...whaaa!

8PM: Ran easy 25min in zone 1/2....on road and trail.

Super Sore today...felt good to shake out the body!

Training Day Double

9AM: OPT

1. Halting Clean Dead-Lift 3x3 /2min
165,175/185lbs

2. Clean and Jerk on the minute every /1minRR
68%- 1x4 125lbs
73%-1x4 135lbs
78%- 1x4 145lbs
83%- 1x4 155lbs

3. Clean Pulls 3 x 5 / 2min
175lbs

4. Front Squat 2x2 / 2min
155lbs....back still cranky

6PM: WOD #2- BARBARA
5 Rounds for total time...
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3min

36:31 (includes rest)