3/26 and 3/27

Didn't post yesterday due to the raging headache I had all day after getting hit in the face with an elbow shooting around. I also didn't finish any of the rest of my training session either. dGuess that's why I don't play real sports anymore.

3/26

6x50 2 free, 2 back, 2 choice

200 m kick with fins and board

8x25 flutter kick with fins and board @ :30 

8x25 breathe only 3 minutes per length @1:00(used fins)

3/27

A.

Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest as needed

B.
Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
Rest 3 minutes

C. 

Take 15-20 minutes to build to a heavy snatch

D.

5.5k trail run(Keystone Canyon)

2:00 pm

A) 275,295,315,330,355(f)

B) 2x330- 5,5

C) Worked some 2 position snatches today. 

6:30 pm

D) total-33:23

-17:00 even on the first loop. Rested :45 seconds then back to the start. 15:38 on the second. Pleased with the second set.

3/25

11am

 A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Toes to Bar x 10 reps

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk

If your legs are still sore from 13.3, perform these as power cleans. Regardless, let feel dictate load.

C.
For time:
10 Ground to Overhead (205/145 lb)
30 Toes to Bar
10 Ground to Overhead (185/135 lb)
20 Toes to Bar
10 Ground to Overhead (155/105 lb)
10 Toes to Bar

Use one barbell. Athlete must remove the plates as they progress through the workout.

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 4022
Rest 2 minutes
Stationary Dips x max reps @ 1011
(terminate set once you break tempo)
Rest 2 minutes

7 pm

E.

For Time:

3 Rounds

1 mile AirDyne

50 Double Unders

15 Handstand Push-ups(4 in deficit)

11 am

A) Skip(running short on time)
B) 265. Failed 285 jerk.
C) 10:46
-Couldn’t push the pace like I wanted due to my elbow still being funky.
D) HE with 25#. Skipped dips

7 pm

Time- 19:46

Super unhappy with this time. Everything but the AirDyne was difficult for me.

 

Apparently today just wasn’t my day for training

13.3

Team!

Sorry I've been a little absent lately. Fam damily has had some hard times. Everything is done now. Pop is in a better place. Love you!


Anyways, back to the exercise part! Tackled 13.3 today with Drew and Ben Alderman up in El Dorado Hills at CrossFit Anywhere.




13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

Score- 260

Came off the wall at 6:46(new PR for Karen) and then off the doubs at 8:05 which was everything I had game planned for. Satisfied with the effort put for today! 

Had some fun post workout with Ben, Blair and Drew as well!

A very special thanks to the CF Anywhere crew and Blair for having us!

3/19

Didn't have too much time today so I got this little quickie session in before my flight

Power Clean complex

Floor+Hang(above knees)+Hi Hang

Worked up to 225.

Had to be relatively quiet since it was 8:30 in my garage and my neighbors don't care for the barbell noise too much. Didn't really warm up all that much either.

3 Rounds
1 minute max Wall Ball Shots
1 minute rest

27,26,28

Pleased with these numbers. Should have been over 30 but I didn't struggle with these at all. Just a few errant shots and missed reps to keep me under each round.

3/18

A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 40-60 seconds (accumulated)

B.
Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

C.
Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets. Let feel dictate load.

D.
Three rounds for time of:
5/3 Bar Muscle-Ups
7 Power Snatches (155/105 lb)
9 Overhead Squats (155/105 lb)

A) Done
B) 255,295,330,345,355
C) 175×2, 180×2, 185(1,f), 190(failed both attempts)
-Very unhappy with how these went today. Still nursing the elbow so I was a bit nervous.
D) 9:10
-Frustration. Slow transitions. Too much time in between reps on the Snatches.

Got some really sad news today from my mom. My great grandfather, who hasn't been doing so well, has been moved to hospice care and unfortunately doesn't have too much longer. I am hopping on a flight home tomorrow to spend some quality time with the fam. While something like this is very sad, he has lived an amazing life and I want to ask my friends to send him and my family only happiest of prayers. 

I just want to let everyone know that this life we live is not always guaranteed. Live it and love what you do. Because if you don't, you are bound to miss something. Somewhere. At some point. 

I love you all! 

Also, thank you to everyone who is so supporting in my life. You guys are the reason as to why I can sit here and smile while I write something like this. Without everything you guys do and have done for me, I honestly don't believe I would be where I am today. 

BROcessory Day

Got to the gym and judged the boss(Jimbo) for his second attempt at 13.2. After that, I really had no desire to get in a full session today. Here's all that went down.

A) Work up to a heavy single on Bench Press

B) "Leo"

21-15-9

 Bicep Curl (65 lb EZ curl bar)

Tricep Pulldown (42.5 lbs)

A) 235

-Which is technically a new PR. Don't laugh, it's not a strong movement for me! 

B) 1:56

Decided to just get in and have a little fun today. Haven't had a session like that in a long time. 

Went to the GSR to mash on some golf balls at the driving range after! Then hit up the Wal for some penny burgers! Jiffy Burger(lettuce wrapped.. I know I know), the best thing you will ever eat!

13.2

Just wrapped up with 13.2 tonight. Always a good time at UNR CF!
 

Workout 13.2

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
 

Score: 10 rounds + 11 reps (311 reps)
 

Very pleased with this number. Kept my pace and once fatigue hit in, it was all about staying in there and not stopping. Here are my five tips on being as successful as possible with 13.2

1. It's hard. And you can't breathe. Just don't think about it.
2. You can't feel your legs about halfway through. Don't think about that either.
3. It's light. Don't be a jackass and don't drop the bar. Like myself... twice
4. Try to be sufficiently warm prior to starting. Makes it easier to keep the tempo high.
5. Aim on the box jumps. You might not think it's necessary. It will be. I promise.

3/14

Doing 13.2 tomorrow, so other I didn't do anything else other than my swim class.

Swim 200 Choice

(50 free, 50 breast, 50 free, 50 breast)

Pull 100 breaststroke on kickboard

Reverse 100 IM

100 IM

50 for time(:40)

100 bobs

There was quite a bit more left. This was all I was able to finish! I took it slower today just so I could feel refreshed for tomorrow.

3/13

Took it a little lighter today. CNS seems pretty drained from the past few days.

15 min. AMRAP

1 Hill Run(Evans hill near lombardi)

10 KB Swings (70 lbs)

10 Ring Dips

Total- 6 rounds

Exactly the amount of volume that I wanted to get in. Kept it around 80-85%. Went inside and played around for about 10 minutes with our new Wattbike. It sucks! 

13.2 was just released tonight.

10 minute AMRAP
5 S2OH (115 lbs)
10 Deadlifts (115 lbs)
15 Box Jumps

Definitely should be a good tester. Looking to do quite well this weekend! I will be doing it Friday night at UNR CF's Friday night competition! Come watch all of our amazing athletes compete!

3/12

10 am

warm up

200 m reverse IM

3 rounds

75 (easy stroke) 

-rest 20 sec

50 (your choice)

-rest 15 sec

25 (sprint)

*1 minute rest between rounds

Kicks 8x25 @1:00

Kicks 4x25 one breath @1:00

1:30

A.
Three sets, not for time, of:
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

B.
Deadlift
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
Rest as needed

C.
Three rounds for time of:
275/185 lb Deadlift x 10 reps
Handstand Push-Up x 20/15 reps

Rest exactly 3 minutes, and then . . .

D.
Three rounds for time of:
20 Kettlebell Swings (32/24 kg)
20/15 Ring Dips

A) Done. 5/5/5 on the HSPU. First 5 regional standard(1 25 and ab mat). 2nd 5, two 25 lb bumpers(4 in). Last 5, 3 25s(6 in)
 

B) 295,335,385
 

C) 8:24 ish
-Pretty disappointed with this one. Not sure what went wrong. Upper body was fatigued from the past few days and swimming this morning I guess.
 

D) Skipped because I mentally wasn’t there anymore

Second day in a row that I basically crashed during the training session. Can't really pin point why. Sleep and nutrition have been pretty good. Hopefully I can recover fully before the weekend.

3/11

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Kettlebell Push Press x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Clean & Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
Rest as needed

No percentages today. Feel must dictate loads today. I don’t need you to PR. If you’re stiff or fatigued still from 13.1, treat this as a skill session and make sure your mechanics are flawless (especially your jerk footwork). If you feel good, go ahead and push the loads a bit more, but the emphasis should still be on speed and mechanics.

C.
Three sets of:
Back Squat x 3 reps
Rest as needed

These should be relatively heavy, but listen to your body. If your posterior chain is still fatigued from 13.1, play it safe.

D.
Complete as many rounds and reps as possible in 8 minutes of:
20 Wall Ball Shots (20/14 lb)
10 Toes to Bar

A)Done

B)155,185,205,225,245,255,265,275
-Rack position was NOT good today. Elbow still hurts when in flexion under load. Stoked with the lift in general though. First C&J session in over two weeks.

Lolz.. Duh Fuhg

C)275,315,330 

D)5
-Totally crashed during this workout. Not really sure why! 

3-10

I'm feeling better than I thought I would the day after. Besides the fact that I'm completely exhausted from the 3 hours of sleep I had in between getting off work and waking up for my refresher to be legally allowed to save people again(CPR/FA/AED). 

30 minute AirDyne

*above a 5000 rpm pace

Total mileage- 7.9

Even though I'm currently sitting in 114th after week one, I'm not worried one bit about the rest of the 4 weeks. I'm confident in the training I have put in and how I have evolved over the past year not just physically but mentally as well. I can say that one year ago, if I was sitting in this spot, I would currently be freaking out.

 

 

Oh the irony in this for me...

13.1

Took Thursday and Friday off due to my CNS/body being super worn from Sunday-Wednesday.

Attacked 13.1 this morning.

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Total- 164 reps
This I would say is a fairly good score! Bring on week 2!

About 20 minutes post. Still recovering

This is how we do it at UNR CF

Happy CrossFit Games Open!

It's here everyone! 13.1 was posted tonight and needless to say I'm psyched to get a little redemption from 12.2!

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90-95%
 

Rest as needed

Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.

B.
Take 10-15 minutes to work on Clean & Jerk technique.

If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (135/95 lb)
10 Wall Ball Shots (20/14 lb)
20 Double-Unders

(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)

D.
Three sets for times of:
5/3 Muscle-Ups
10 Toes to Bar
Rest 2-3 minutes

A) 205, 245, 275, 295, 315, 330

B) Skip. Still resting the elbow a bit

C) 4+14 DU's

-80-85% for the first 4 minutes. Last minute put the pedal to the floor. Breathing felt great. Missed a few reps on the wall and DUs

D) Done. Each round around 40 secs

-Only timed the last one

 

3/5

10 am

2x75 choice

6x50 @ 2:00

8x25 i.m. order (fly,back,breast,free)

2x100 i.m.

1:30 pm

A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x 30-45 seconds
Burpee to a 4″ Platform x 10 reps
(find rhythm and efficiency)

B.
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
Rest as needed

C.
Three sets for times of:
15 Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
25 Push-Ups
Rest 2 minutes

D.
For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing

A) Done 

B) 275,315,365
-Clean grip deadlifts(w/ hook)
C) 1:35, 2:03, 2:22
-Push ups are a huge weakness for me. Each round I started the push ups about :40 seconds in
D) 814, 567, 302
-Happy with these #s

The "Game of Life"

No, I'm not talking about the board game. What I am talking about though is the life that we live and the game we are currently playing.

More than likely, it's not going to end the way we ideally would like it to. That, oh so, "picture perfect" life that we constantly dream and wish about. We don't always get the job we want. We don't always get the girl or guy we want. We never end up with everything we desire.

What we do get though, is beat the fuck up. 

It knocks us to the ground.. constantly. Time after time. Again and again. And a lot of us are left wondering, what we did to deserve these problems, these heartaches, these obstacles.

Well, I believe, that it's the way the weak are weeded out. It's the way that allows the strong to rise to the top. It's the way, that allows those people, who are willing to continue battling, to earn what they deserve.

The strong are those people, who give everything they've got and are shoved to the fucking ground , time after time. Again and again. Just to get right back up.

They get back up knowing, that at some point, they are going to get knocked down again. And they will, no matter how painful the situation, no matter how much it hurts, no matter how much they seem like they want to just say, "fuck it" get back up and keep fighting.

I believe that is the difference in people in this world. Those who are afraid to get back up and those who are willing to endure, time after time, again and again, the pain and suffering life brings us. 

Those people are the real winners in "The Game of Life" 

Who are you going to be?

3/4

A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
(work on speed and efficiency)
Muscle-Ups x 3-8 unbroken reps

B.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes

Build over the course of the four sets.

C.
Four sets of:
Snatch x 1 rep
Rest as needed

Continue to build with singles for four attempts.

D.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Hang Snatch x 5 reps
Handstand Push-Ups x 10 reps
Double-Unders x 20 reps

E.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

A) Done

B/C) Skipped. Elbow doesn't feel good enough for heavy overhead work yet

D) 3+5

-80% here.Shoulders were extremely fatigued from yesterday and wanted to take it easy with the HSPUs on the elbow

E) 225, 255, 295, 330, 340, 315x5

-Wanted 7 at 315 but I'll take 5. 

3/3

Met up with Drew at UNR

3x10 minute AMRAP

A.
10 Hang Power Snatch (95)
30 second FLR on rings
120 ft KB Farmer Carry (70#/h)

-Rest 2 minutes

B.
Row 250 meters
20 Air Squats

15 Hip Extensions

-Rest 2 minutes 

C.

5 Box Jumps (30 in)
30 ft Sandbag Lunge (50#)
5 Burpee Bar Muscle-ups

30 ft Sandbag Lunge
 

A) 4+:30
B) 3+5 Squats
C) 3+4 BBMU