1-31

200 m choice

-Mix of freestyle and breast stroke

5x50 backstroke/freestyle

-Did 2 of each and on the last 50 I split it in half.

10 min. EMOM

25 m Freestyle

Kick 200 w/ fins

100 cool down

Ran out of time for the last two...

Blowing more bubbles finally clicked for me today. Who knew you dont HAVE to make them bigger bubbles to get the same effect! Also using a pull buoy makes my life a whole hell of a lot easier.

1/30

A.
Take 15-20 minutes to build to a heavy Split Jerk

B.
For parts B-D, you will leave a clock running.
At 3,2,1,GO perform the following:

Three rounds for time of:
135/95 lb Power Snatch x 10 reps
30″/24″ Box Jumps x 20 reps

C.
At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
135/95 lb Push Press x 15 reps
Toes to Bar x 15 reps

D.
At 20:00 minutes on the running clock, perform the following:

For time:
Row 500 Meters
20 Burpees Over the Erg
Row 500 Meters

10 am
 

B) 7:59
 

C) 8:22
 

D) 6:18

4 pm

A) Failed at 245. Cut it there with 10 minutes left. No longer was in the mood.

Tired. Over-trained. Not much more to say.

1/29

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds

B.
Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed

C.
Three sets for max reps of:
30 seconds of Power Cleans
90 seconds of Rest

* Set 1 – 205/145 lbs
* Set 2 – 185/130 lbs
* Set 3 – 165/115 lbs

D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .
* Set 5 – 5 reps @ 85%
* Set 6 – 4 reps @ 85%
* Set 7 – 3 reps @ 85%
* Set 8 – 2 reps @ 85%
* Set 9 – 1 rep @ 85%
Rest exactly 60 seconds between sets.

Day one of swimming and programming. Went relatively well.

10 am

200 meter(100 free/100 breast)
100 meter kick on back w/ fins
100 meter kick on back no fins
100 meter freestyle

Getting better!

4:30 pm

A) Done
B) 205, 225, 240, 255, 270(failed full)
C) 8,10,11
D) 255x3, 295x3, 315x2, 330x1 - 315x5,4,3,2,1

Very productive day. I think I might try splitting up the programming more throughout the day though. It's hard for me to muster up enough energy post swim class.

1/28

A.
Take 20 minutes to build to today’s heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

B.
Five sets of:
Snatch Balance + Overhead Squat
Rest as needed

C.
Four sets for max reps in 2 minutes and 30 seconds of:
Row 500 Meters
Handstand Push-Ups x Max Reps

Rest 90 seconds between sets.

D.
Three sets of:
Stationary Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

A) 205. Failed 215×2. Shoulders felt really unstable in the catch today

B) 205, 225, 240, 255(f), 260(f)
-Speed felt really good today. Same issue though. Shoulders were a little unstable

C) 1:46-17, 1:48-17, 1:50-15, 1:51-14
-Rowing still not a strong suit. Probably never will be. HSPUs felt good today. Hopped on the wall with about 30-32 seconds everytime.

D) Skip- Had to run to class

1/26

A.
Three sets for max reps of:
30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest

B.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep

Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%

C.
For time:
5 Squat Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups

A)
MU: 9/7/7
Pistols: 16/14/13
Box Jumps: 18/17/21

B) 190,205,225,235,255,270,285,300(f),305(f),305(f)
-Legs are overly fatigued today. Taking tomorrow basically completely off to let them get some juice back.

C) 5:46

Another fun day with the Avalanche crewz.

1/25

A.
Three sets, not for time, of:
Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)

B.
Five sets of:
Front Squat + Jerk
Rest 3 minutes

C.

Three rounds for time of:
15 Handstand Push-Ups
30 Kettlebell Swings (24/16 kg)

Rest exactly 5 minutes, and then . . .

D.
Three rounds for time of:
10 Shoulder to Overhead (135/95 lb)
50 Double-Unders

A) Done. Subbed freestanding HSPUs for walks

B) 205, 225, 245, 260, 275(PR)

-All Power Jerks. 275 went up way easier than expected. Think I might be onto something

C) 6:46
-KB swings still a huge issue for me. HSPUs felt good today

D) 4:02
-Fatigue took over. Missed on the DUs quite a bit.

Haven't had really a break in almost two weeks. Body is a little rundown. Might consider taking tomorrow a little lighter than Sunday completely off. Other than that, a great training day despite having a really interesting/strange interaction this morning that I really wish didn't happen(kinda threw my mental part off).

1-24

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.

I'm taking a swimming and yoga PE class for my last semester at UNR(I know, working really hard.)

Tu/Th are swim days and Mon/Wed are Yoga days. Day 1 for swimming was today.

Warm-up:
100 m free
100 m kick
100 m choice(Drew taught me the breast stroke)

Workout:
4×50 m your choice-rest :30
200 m kick (with fins and board)
6×25 m choice(freestyle)-rest :20

Still not great at swimming, but slowly improving!

"I am the master of my fate - I am the captain of my soul"

1-23

A.
Build to a heavy-ish Deadlift x 3 reps

Not proving anything here, just getting yourself prepared for the next section.

B.
Three sets for times:
365/245 lb Deadlift x 3 reps
Muscle-Ups x 7/5 reps
Rest 3 minutes

Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3 reps.

C.
For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Handstand Push-Ups
2 Minutes of Wall Ball Shots (30/20 lb)

Rest exactly 4 minutes, and then . . .

D.
For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Double-Unders
2 Minutes of Ring Dips

A) 405x3

-Stoked with this. New 3 rep max PR

B) :40, :40, :38

-Everything UB. Boy, some of you move blazing fast!

C) 38, 18, 16

-Embarrassed by my HSPU total. Wall Balls were 20 lb to 12 ft.

D) 37, 110, 35

-Did 300+ DU yesterday. Jumping got to be really hard after about oh, 10 seconds.


Still lacking quite a bit a upper body endurance right now. Not too sure why I'm having so many issues with it. Might consider doing some extra work on the side that would target these problems.

1/22

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)

B.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed

Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.

C.
Four sets of:
Snatch x 5 reps as quickly as possible
Rest 2 minutes

Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.

Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)

D.
For times:
25 Pull-Ups
Rest 30 seconds
20 Pull-Ups
Rest 30 seconds
15 Pull-Ups

A) Turned it into a little AMRAP

3x 3 min AMRAP

40 DU
10 T2B
10 Box Jumps
-rest 1 min

1- 2+40
2- 2+42
3- 1+50

B) 185,190,195,200,205(1,f,1)

C) 135-:10, 155-:14
-Stopped after 1 rep of 170. I have a gnarly rip right in the crease of my pinky finger that made it difficult to grip the barbell. Had to stop if there. Power snatches felt good though.

D) Skipped because of my finger.

1/21

A.
Every minute, on the minute, for 10 minutes:
Hang Clean + Clean

Loading per minute:
1&2 = 70%
3&4 = 75%
5&6 = 80%
7&8 = 85%
9&10 = 90%

B.
Five sets of:
Front Squat + Jerk
Rest as needed

C.
For time:
15 Ground to Overhead (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
20 Burpees Over the Barbell
15 Overhead Squats (135/95 lbs)
10 Muscle-Ups

Time Cap – 10 Minutes (tally number of reps achieved at that point if you have not finished)

Goals: Male – 5:24, Female – 6:33

A) 225,235,255(failed both full cleans),275-295-305(f)last three were just from hang)

B) 225, 245, 275(f)- Cut it there

 C) 9:19

By no means would I consider today a good lifting day. Felt fatigued and I've been in a weird mood/funk the past few days. Not really too sure why. Glad I was able to rebound and come back well and fight during Part C. It was a struggle for me to even do the workout.

1/19

A.

Three sets of:

Run 400 Meters @ 80-85%

Rest 3-4 minutes

If you don’t have access to a track, or if weather does not permit this . . .

Three sets of:

Row 500 Meters @ 80-85%

Rest 3-4 minutes

B.

For time:

Run 800 Meters

25 Burpees

50 Air Squats

100 Double-Unders

Run 800 Meters

If running is not an option, you will row 1000 meters. Yes, I understand that this is unfair and your time will suffer accordingly. I am ok with that.

TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.

C.

Two sets of:

Run 400 Meters @ 65-70%

Rest 4 minutes

(use the rest period to mobilize)

A) Done

B) 12:40

-Ever tried breathing through a straw and running? Yea, it was kinda like that up in Tah-Bro

C) Yoke Walks (400-600 lbs) and sandbag lunges

Good times in Tah-Bro with the CrossFit Avalanche crew!

1/18

A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 65%
* Set 2 – 75%
* Set 3 – 85%
* Set 4 – 90%
* Set 5 – 95%
Rest as needed

B.
Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C.
Take 15 minutes to build to heavy Clean & Jerk

D.
Three sets for times of:
25 Pull-Ups
Rest exactly 60 seconds

A) % based off 345
 

 B) 200. Missed 210 twice and 205 once

Felt good today. Positioning was a little sketch. Meh
 

C) 275. Cut it there
 

D) :27,:26,:31(Broke twice)

As Myles said.. "Rest?"

5 rounds for time

400 m row (1:50 500 m pace)
20 over the erg burpees
-rest 4 minutes

*wore a 25 lb vest as well

3:00,3:00,3:04,3:19,2:48

1/16

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

B.
Take 15-20 minutes to build to a heavy Split Jerk

C.
Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups

If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.

D.
Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes

A) Done
B) Rack Jerk today. Worked up to 275. Missed 315×2.
C) :30, :32, :45, failed the last two in under a minute but still finished them
D) 14,11,8
-These were harder than I thought they were gonna be

Decided to finish it off with 3 Minutes of burpees

score: 57

1-15

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Double-Unders x 40-50 reps
Toes to Bar x 12 reps

B.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep

Loading per minute:
1&2 = 60%
3&4 = 65%
5&6 = 70%
7&8 = 75%
9&10 = 80%
11&12 = 85%

C.
Three sets for times of:
Row 500 Meters
10 Power Cleans (205/143 lb)
20 Wall Ball Shots (30/20 lb)
Rest 5 minutes

D.
Two sets of:
GHD Sit-Ups x 25 reps
Rest as needed

A) Done- No rope
B) 185,205,225,240,255,275
C) 6:05
-Cut it after the first round. No drive for this today. I had a rough nights sleep last night and got a bad 4 hours ish last night. That coupled with the stress I've been dealing with the past couple days, really makes it difficult to focus
D) Done

Finisher with Drew

3 Rounds each

30 ft. Farmer carry(75 lb dumbbells with fat gripz)
30 ft. burpee broad jump
10 squat clean to over the pullup bar toss with a 45 lb sandbag
30 ft. burpee braod jump
30 ft. farmer carry

11:24

Then I shot around for about 45 minutes. Man, I miss playing ball sometimes.

1-14

Back from an extended(but maybe a much needed) break. Had the "flu/head cold/I'm going to make Brian sleep all day" sickness that seemed to be floating around. Needless to say, I am feeling a ton better and ready to put my foot on the pedal

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.

B.
Five sets of:
Snatch x 1.1.1
Rest as needed

Work only as heavy as perfect mechanics and good speed will allow.

C.
For max reps:
60 seconds of Snatch (185/125 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups

A) 225, 275, 315, 330(f), 325
-First heavy squat(back or front) session since day one of the cycle. Being sick.. Not the business

B) 135x3, 155x3, 185x3, 200(f/1/f), 210(1/f/1)
-Still feel a little spacey from the weekend

C) 4/29, 8/22, 10/15
-Lungs felt ok. Grip went faster than expected.

All in all, today was a good training day back from not feeling well for about 3 days. Knock on wood that I can stay healthy for the upcoming next 7 weeks and beyond.

1-9

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
GHD Sit-Ups x 15 reps
Handstand Walk x 10-15 meters

B.
Three sets of:
Deadlift x 4-5 reps
Rest 3 minutes

Build over the course of the three sets to a tough, but not max effort, 4-5 reps.

C.
Complete as many rounds and reps as possible in 3 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps

A) Done
B) 315x4, 345x4, 375x4
-Have never really been a great DLer. Pleased with the 375
C)
1- 3+3
2- 3+5
3- 3+21

1-8

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
L-Sit x 30-45 seconds
Supine Ring Row x 8-10 reps @ 2111

B.
Five sets of:
2-Position Snatch
(high hang, mid-thigh)
Rest as needed

C.
Three sets for times of:
155/105 lb Power Snatch x 3 reps
155/105 lb Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Rest 2 minutes

D.
For time:
Row 1000 Meters
25 Pull-Ups
20 Alternating Pistols
15 Pull-Ups
10 Alternating Pistols

A) Skipped. No Rope

B) 185,190,195,200,205

-Felt surprisingly good today.


C) :38,:39,:49
-Missed an OHS and broke the PUs. Happy to know that I can regain composure when something like this happens

D) 6:08
-Pistols and PUs were quite slow the first go around.

Also, anyone else having a funky time trying to post to the blog?

1-5

A.
Take 6-8 attempts to build to a heavy-ish Snatch
(please do not take more than 8 attempts)

B.
Complete as many rounds and reps as possible in 4 minutes of:
135/95 lb Power Snatch x 10 reps
Double-Unders x 30 reps

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Power Snatch x 10 reps
Double-Unders x 30 reps

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
95/65 lb Push Press x 10 reps
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps

A) 135,155,170,185,205,215,225(f),235(f)
-I was able to identify a couple technical issues when the weight gets near maximal. Very please with these today
B) 2+10
C) 2+ 22
D) 4+ 26

1-2

7 am

Endurance work

3 Rounds

10x 30 sec Sprint/30 sec brisk walk

-rest 3 minutes

1-Just under 1900 m

2-Just under 1900 m

3-Just under 1600 m

11:30 am 


A.
Three sets of:
Jerk Balance x 2-3 reps
Rest as needed

B.
Take 15-20 minutes to build to a heavy Split Jerk

C.
For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)

D.
Two sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes


Combined a and b
 A/B) 275
C) 2:25, 2:53, 3:08
D) Ran out of time

1-1

A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x 6-18 reps
(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)
L-Sit x 30-45 seconds

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

C.
Every minute, on the minute, for 5 minutes:
275/185 lb Deadlift x 6 reps
Chest-to-Bar Pull-Ups x 12 reps

D.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (30/20 lb)
10 Toes to Bar

B) 205, 225, 245, 275, 300(Hit the hang, dumped, then missed the full)

300

275

C) Done

Decided to skip A and D. Wasn’t feeling it today.