Training Day x 2

1pm WOD

3 min Sprint Run @90%
rest 1min
2 minute Sprint Run @ 90%
rest 1min
1 minute Sprint Run @ 90%
rest 1min
2 minute Sprint Run @ 90%
rest 1min
3 minute Sprint Run @90%

*try and keep same speed all intervals


The vitals pictured above...get some!

Wod #2 @ CF CEDAR

Overhead Squat 3-3-3-3-3
95/105/115/120/125

Then for time...

15-12-9-6-3
Power Snatch 65#
Burpees

My time 6:37

If you have any training questions please ask it in the comments section!

Unexpected Post Turkey WOD

Organizing a WOD @ CrossFit St. George 3-2-1 GO!


Today I unexpectedly decided to workout. Maybe its just the post thanksgiving guilt weighing on my mind or I am just a glutton for punishment. Either way here it goes...

6 Rounds @ CrossFit St. George for time:

500m Row
400m Run

Finished in 31:20...not killer by any means.

Motor Development Tip of The Day:

Jump to develop power...lift to develop strength

Double Turkey Double Training

12pm WOD
1a. Mixed grip chin ups 4x 4-6/3010/90sec
20lb/5,5,5,4
1b. 1 1/4 Back Sq: 4x 6-8/4010/90sec
135/6,145/6,155/6,155/6
2a. lean away chin ups 3xamrap
5-5-5
2b. db forward lunges 3x 8ea
25/8,30/8,30/8

6pm WOD #2
20minutes AMRAP
15 double unders
15 ghd sit ups
15 back ext

11 rounds + 15dus +15 ghd's

Training Day

1A. Bench Press: 4x 6-8/50x0/90sec
120/6, 125/6, 125/5, 130/5

1B. Snatch grip DL: 4x 5-7/41x1
195/205/205/205

2A. Dips: 3x 6-8 w/ 10lb
2B. Glute ham raise:3x15 unbroken


...then a 3 hour walk through snow canyon...

...then a Jimmy Johns Sandwich....mmmm good!

Doubles Training Day

Good Coffee from the Grind....3-2-1 GO!

2pm Wod #1

Row Intervals for Meters: 30sec @100% effort / 2:30 RR
162/161/159/161/161/157/157=1118m

6:30pm Wod #2

"Angie"

100 pullups
100 push ups
100 situps unanchered w/ abmat
100 air squats

Time: 22:14

Training Day

Power Clean x1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
rest 180sec / x 5
105,115,125,130,135

KBS 3x 15 (1.5) unbroken
Close-grip HSPU 3x amrap 5-5-4 assisted

Glut ham Raises 2x 12 unbroken
TOes to BAr 2 x 15 unbroken

Planned Off Day

I will be heading up to Brain Head the first day of ski & snowboard school! I don't think it will be great conditions like shown in the picture above; BUT it will be fun to get out and test the runs!

Today is a "planned" Off Day I will see how I feel this evening;-)

Have a Great Weekend!!

Doubles Training Day

9:30am Wod #1 @ CF Cedar

5 Rounds for time:
10 Pullups
15 push ups
20 Push press w/ 65lb

Time 12:33

Post Wod Intake: zip- coffee and cream:-(

5:30pm Wod #2 @SUU

1A. Mixed Grip Chinups 4 x 4-6 /40X0/90sec
15lbs-5-5-5-5
1B. 11/4 Squat 4x 6-8/4111/90sec
135lbs-6-6-6-6

2A. Lean Away Chin-ups 3x amrap/3010/60sec
5-5-5 (hard to hold tempo last few reps)
2B. Db Forward Lunge: 3x 8ea. leg
15lb/8,20lb/8,30lb/8

3A. Powell Raise: 3x 8 w/ 15lb
3B. Anchored Situps:3x35

Post Wod Intake: 1 Scoop Whey Isolate

Training Day- New Cycle

Warm up: 400m Run;5x20 unboken D.u.s;dynamic stretches

1A. Bench P 4x 6-8/50X0/90sec RR (115,115,115,120)
1B. Snatch Grip DL 4x5-7/41X1/90sec RR (185,185,205,205)
2A. Dips 3 x 8-10/40x0/75sec RR
2B. Glut Ham Raises 3x 10-15/2020/75secRR
3A. Db External Rot. 3x 8-10/60sec RR
3B. Toes to Bar 3 x 12 unbroken / 60sec RR


Post meal: Whey Isolate 20g/ PB & J on grain bread

Monday Training Tester

I started the series at 2:00pm...

Workout 1:For power ratio:
Row 800 m
My Ratio was 1.7

rest 5 min

Workout 2:7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Snatch x 1
My finish time was 1:48

rest 5 min

Workout 3:As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
My Total Reps were 36 (I felt gassed, insufficient morning meals.)

3.5 hour rest

6:00pm- Workout 4:For time
50 walking lunges
20 clean and jerk - 135#/95#
30 dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
My Time was 15:18

I am going to really focus on pre and post meal plans in more detail by scheduling meals to the hour before wods...Overall I felt good with the series of challenges my stamina has definatly improved in alot but I could tell in the 3rd wod that I didn't eat enough (paleo kit 318 @ 11am).
Snatch Complex felt the easiest -- Workout 4 felt good; Lunges were consistant, clean and jerk were broken more than I wanted but very short breaks kept it movein--Dips slowed me down uurgh!!--Wallball shots 3 breaks--GHD situps 3 breaks--KBS unbroken felt relitivly easy--Double Unders felt good finished those around 75-90sec....

Alright time to recover ...more conditioning to do if I want to be a contender!!