Training Day

1A. Close Grip Bench Press 3 x 7 #115
1B. Wt Pull ups 3x3 #35lb
+
5min Met Con AMRAP
3 Dead-Lifts @ 225lb unboken sets
7 Push Press @ 75lb broke last 3 sets

9 Rounds

+

1 hour Mt Bike Ride with Rach after WOD!

Training Day

Daily Notes: Sleep on a scale of 1-10 was a 4...restless sleep. Had Protien shake and a paleo snack before training...mentally I feel good...physically tired.


Workkout @ 12pm:

Warm up : exer. specific

1 1/4 Front Squat 4x4-6 / 20sec
135/5, 135/5, 135/5, 135/4
Horizontal Ring Rows 4x amrap (-2) /2min
10,9,8,8
+
15min AMRAP
15' Rope Climb
10 Ring Dips --10, then broke all remaining sets
15 Wall Balls --all sets unbroken

7 + 6 Ring Dips

Training DAY

Regionals 2011 WOD #3

Well another CrossFit season has begun...I had a little hiatus from my training blog mostly because I was busy with the BLACK SHEEP blog over the past few months...

This years short term and long term objectives coming soon......

Training:

Rode Bike to Club

1A. BB Bent Row Pronated Grip @31X1 4 x 6-8

#85/8, 85/8, 85/8, 95/7

1B. Ring Push ups AMRAP (-3) @22X1 x 4

10, 10, 8, 9 (lost Planck last reps of ending sets)

2. For time 75 Burpee Pull ups to a 7'10" Bar

15 reps then broke in 5's...completion time 13:36

Rode Bike Home

training day double

PART 1:
1A. Power Snatch/OHS/Snatch Balance 1.2.3 x 4
65,75,85,95lbs
1B. Wt Chins 2-3-x 5 /2min
35lbs


PART 2:
5min Easy Pace
30sec Run @80%
30sec Run @50% x5
+
30sec Run @90%
30sec Run @50% x5
+
30sec Run @100%
30sec Run @50% x5
5min easy run

Used indoor track @ SUU

BS TRAINING DAY

7 Minute HSPU LAdder Drill; for as many ladders possible

• Using Single pad; 4 + singles every 20-30 seconds.

FOR TIME 8 minute Cap:

• 10-1 Burpee w/bar reach 12"
• 1-10 KTE (started breaking at 6)
• 8:00 mark had 10 KTE left...

3. GHD Sit Ups @2020 tempo 10x10. Rest as needed b/w sets

I thought I would start to measure how I feel after each training session to try and stay in tune with recovery and progress. I am going to use a scale from 1-5. 1=FRESH, 2=GOOD, 3=TORN, 4= TORN UP, 5=PUKE

Training Day

FSQ 3/155, 3/155, 3/155 - 10sec rest

Chin ups 3 x 25 unbroken

5 min double unders 250 reps

5min Db Thruster #25 =50 reps

3min double unders 105 reps

3min Db Thrusters #25=36 reps

1min Double unders =51 reps

1min Db Thrusters=13 reps

Training Day Single

4 sets

8 Hang Clean #95,#95,#105,#105

150m Row

rest 2min
49-52sec finish time for each interval

+

4sets

15 Unbroken KBS 1.5pd

100ft Burpee Broad Jump

Rest 2min

51-56sec finish time for each interval

TRAINING DAY DOUBLE

Crawling away from a TRIPLE black diamond run...;-0

WOD #1 -2:00pm
5min easy pace run
5 sets
3min 90% (175-182)
3min 70% (145-160)
5min easy pace run

5 hours rest

WOD #2 - 7pm
1. OHS 5x5 @32X1 tempo; 75/5, 75/5, 85/5, 95/5,95/5
2. Muscle Ups x3 10breaths rest; x10 sets
3,2,2,2,2,2,2,2,2,2 (broke breaths after 5th set)
3. 2min L sit on Rings 15sec then 10sec work phases.
4. 25 Double Unders /30sec rest x 8sets

Training DAy Double

TEAM RJ AFTER...8300lb ground to over head + 100 burpees!~

7am: 45 min TT on Rower for meters + 9980m

5:30pm:
1A. Hang Power Snatch #95; 5x3 /10sec rr
1B. Toes to Rings x 10 unbroken /10sec rr
1C. AMRAP HSPU 5,4,4,3,4 (1 pad) /3min rr
2. 2min accumulated Forward Lean Raise

Wasatch Throw Down

Aftermath...

Event 1: Team Fight Gone Bad 486 reps
35min rest
Event 2: 8300lbs overhead w/83lbs + 100 burpees= 7:57
35min rest
Event 3: Front Squat Max + Max Pull ups = 195lb + 36 pull ups
note: don't change grip, just...keep moving on the bar.