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.

Training Day Double

Warm up: 1000m Row

WOD #1 @ 2pm
1. Dead-lift 12 x 2 @55% #185lb /45sec rest
2. HSPU Ladder 1-5-1-5 to single pad
3. GHD Raises 5x4 w/15lb 5x4 bwt /60sec rest
4A. Front Forward Lean 45sec x 3 /30sec rest
4B. Ghd Sit ups @2020 3x12 /30sec rest

2.5 hours rest

WOD #2 @ 6pm
1mile easy pace
5min Building pace run, last minute highest HR (184)
walk rest 1min
2min All Out record last 30sec HR (186)
walk rest 3min
2.2 mile run @65% (130)of max HR from 2min effort (145-155 avg)

Ran a total of 4.5 miles

TRAINING DAY

Warm up: 1000m Row
Skill: Alt Pistols 3 x 10 14" / HSPU 2 x 10

1A. Front Squat x 5/Push Press x5/ Thruster x 5 ] x 5
75lb,85lb,90lb,95lb,95lb
rest 20sec
1B. 20 Unbroken Chin-ups ] x 5
rest 4min

Training Day

3 Intervals of

1 minute Burpee Broad Jumps
1 minute Kettlebell thrusters #18lb - 15, 15,15
1 minute 12lb Ball Slams - 15,15,15
1 minute Box Jumps 16" - 30,30,30
rest 4minutes

+ 1mile Run 65%

Then...

Snowboarded Brighton Full Day

Partner WOD

Complete for time...

83oolbs ground to overhead #105
+
100 burpees

GtoOH reps: J12,R8,12,8,12,8,12,7

Shared burpees around 10-15 each round

7:24

Training Day

1. Front Squat 3/155, 3/165, 2/175, 1/185, 1/185 Rest 90sec

8min AMRAP

4 hspu to 1pad
8 1.5 KBS
12 Ghd Sit ups

4 +4hspu

+
1.1 mile run 80%

PARTNER WOD

Fight Gone Bad with Partner

3 Round intervals

Wall Ball Shots 1 minute (shared work 30sec each)
Box Jumps 1 minute
SDLHP 1 minute
Push Press 1minute
Row 1minute (Jaren)
3min Rest

Training Day Double

WOD#1: 7am

KBS Ladder w/ 1.5pd; 1-15 unbroken (breathing drill; rest was same # of reps completed in breaths).

Tabata Sit ups anchored: 14,14,14,14,13,13,12,13

Double unders AMRAP 4min: 148...shoulders smoked

WOD #2: 6pm
Warm up 5oom row + HSPU work
20 min AMRAP
5 CTB
10 Ring Dips
15 OHS #65

8 rounds + 5ctb +1dip

Training Day Double

WOD #1: 2pm

Warm up: Row 500m + Mobility

1. Power Clean Cluster 1.1.1.1.1 x 5
150,155,165,175,175lbs

2. 3 rounds for time
10 Deadlifts @ 115% (185lb)
25 Box Jumps 24" (with step down)

6:14

Wod#2: 6pm

21-18-15-12-9-6
Power Snatch #75
Wall Ball Shots
KTE

18:43