8/29 & 8/30

8/29

Workout of the Day
A.
Three sets, not for time, of:
Free-Standing Handstand Hold x Max Effort
Kettlebell Snatch x 8-10 each arm

B.
Take 15 minutes to build to a heavy Split Jerk

If the weight feels light and fast, hit a new 1-RM. If it feels slow and labored, keep it lighter and focus on mechanics.

C.
Every 2 minutes, for a total of 12 minutes (6 sets), perform:
Weighted Dips (stationary) x 6-8 reps

D.
Complete as many rounds and reps as possible in 8 minutes of:
Handstand Push-Ups x Max Unbroken Reps
Sprint 100 Meters
30 Double-Unders

Score total number of handstand push-ups completed in the 8 minutes.



A) 20 minutes of HS practice
-10 pre jerk work
-10 post jerk work
B) Worked up to 245. Really fatigued so I didn’t have much go.
C) Nerve impingement in my right shoulder/neck. Worked on loosening that up instead
D) Skipped. Hip/Knee/Ankle on the left side felt funky.

8/30

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

A) 30 minutes of the AirDyne. Kept the pace slow and steady around 4000 RPMS.

B) Spent a lot of time on the lower body (hips, knees, hammies). Been feeling funky post squat session

D) Reno Rib Cook off tonight!

8/28

Workout of the Day
A.
Two sets for times of:
Run 400 Meters
15 Toes to Bar
20 Alternating Pistols
Rest 3 minutes

B.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

C.
Back Squat
* Set 1 – 10 reps @ 70-75% of 1-RM
* Set 2 – 8 reps @ 75-80%
* Set 3 – 6 reps @ 80-85%
* Set 4 – 4 reps @ 85-90%
* Set 5 – 3 reps @ 90-95%
* Set 6 – 2 reps @ 95-97%
Rest 2 minutes between sets.

B) 185, 205, 225, 245, 260, 275. I was a ruhtard and did the clean right after the pause instead of finishing the Dead and doing the clean from the high hang. Still felt really good though.

Video of 275. Rushed the first pull a little. Still short changing my pull through the middle on my hang cleans as well.

C) 270×10, 290×8, 310×6, 330×4, 345×3, 365×2. Squats felt GREAT today. Made up for the shitty session last week

A) 3:15, 3:20. Run is closer to 440 M and my legs were tired.

Great day all around though.

8/27

Been lazy with posting. Here’s a small recap of the weekend

Friday
PR’d my snatch at 215!
PR’d my 2 rep FS at 305

Saturday
Went to Lake Tahoe all day. Came back and did a Power Clean EMOM in which I PR’d at 275 after 17 minutes

Sunday
I know it was supposed to be an off day. I was bored so I had a small training session.
10 min EMOM
1 Push Press + 1 Jerk
-Worked up to 215. Failed last set at 225

MU/T2B couplet from Saturday
-Time 5:04.. Should have been sub 3. Shit just kind of fell apart.

Workout of the Day
A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

Perform one full snatch balance – drive yourself under the barbell, then stand fully, then perform an overhead squat.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

C.
Six sets for times of:
Row 250 Meters
15 Kettlebell Swings (32/24 kg)
10 Burpees
5 Muscle-Ups (ladies = 3-4 reps, should be unbroken at least first 3 sets)
Rest 4 minutes

 

 

 

 

 

 

A) 135, 155, 185, 205, 225
B)Skipped
C) 2:35, 3:00, 3:41. Really fatigued from the MU/T2b and PP/Jerks from yesterday.

Thursday 8/23

Rest Day. 

Took the prowler out onto the football practice fields for a little fun. 

For Time:

10 yd Prowler push (140 lbs)

Shuttle run to the goal line and back to the prowler

*Finish when you push the prowler 100 yds and run down and back*

Time- 5:55

I literally felt like I was going to vomit right after! We headed to the river after for a little cryo-therapy. 

Wednesday 8/22

Made up from yesterday

Five sets of:
Back Squat
* Set 1 – 10 reps @ 70-75% of 1-RM
* Set 2 – 8 reps @ 75-80%
* Set 3 – 6 reps @ 80-85%
* Set 4 – 4 reps @ 85-90%
* Set 5 – 3 reps @ 90-95%
Rest 2 minutes between sets.

275x10, 300x8, 315x6, 340x4, 350x1(Failed)

2x6 GHR's

Tuesday 8/21

Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
L-Sit x 30-45 seconds
Hang to Inverted on Rings x 2-4 reps
(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

B.
Five sets for times of:
155/105 lb Overhead Squat x 5 reps
Muscle-Ups x 5 reps (ladies = 3 reps)
Rest 2 minutes

Barbell must start from the floor. 

A) Done

B) :30, :27, :28, :27, :27

Monday 8/20

I've made a small little transition over to CJ Martin's programming, owner of CrossFit Invictus.
His style is somewhat similar to Rudy's, just with a few tweaks here and there. I've been following it for about a month now. Seen some good results so far. Excited to see what's in store for the future.

Workout of the Day
A.
Take 15 minutes to build to a heavy Clean & Jerk

Go by feel. If the lift feels quick and crisp, keep building. If it feels slow and off, keep the loads moderate and focus on barbell speed and mechanics.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

C.
Against a two-minute running clock, complete the following:
350 Meter Row
Double-Unders x Max Reps

Rest 2 minutes between sets, and complete a total of five sets. 

A) Instead of just 15 min. straight I did

7×1 

1 full clean(from ground) + 1 hang squat clean + 1 Jerk

155,185,205,225,235,245,250

C&J PR is 265. I’ll take it!

B) 115,125,130,140,145
 

C) 79,82,67,70,58
Started the DU’s each round at 1:20. The last 3 sets, mentally I
just checked out. Missed a whole hell of a lot more than what I
should have.

Back to it

Starting tomorrow(I guess tonight technically) I'll be getting back to updating my training blog/pursuit in making it to the 2013 CrossFit Games. Yay for blogging....