5/27

A. 

2k Row

B.

3 individually timed sets

20 Wall Ball Shots

20 C2B Pullups

-Rest as needed

C.

EMOM for 7 min.

OHSx3

AM

A) 7:39

-Technically a PR. Decreased my split times every 500 m. Hamstrings started to tighten towards the end. 

B) 1:24(10/5/5, :34 sec on Pull-Ups), 1:29(5's, :35 sec on Pull-Ups), 2:09(3/3/3/2/2/2/1x5, 1:10 on Pull-Ups)

-Drew wanted me to play around with different rep schemes so when I need to adjust towards the end, I can.

PM

C) 185

-Didn't use this to go heavy. Wanted to make sure my transitions are smooth and that I am hitting positions. 

Two years ago I went with the UNR CrossFt team to the 2011 SW regionals as the alternate. Sitting there that weekend, I made the decision that I didn't want to be an onlooker anymore. Well, I'm a man of my word.

Wednesday and Thursday

Wednesday

Swim session

3x200 m swim

3:41, 3:17, 3:15

-I know. I used a backstroke for a couple 25's on the first set and it made me dizzy

4x50 dolphin kick with fins and board

-Posterior chain was pretty smoked from the day before

Thursday

A)

3 sets for load and time

OHS x 3 reps

10 burpee muscle ups

B) 

12 min AMRAP

20 cal AirDyne

20 alt. dumbbell snatch (70 lbs)

20 C2B pull-ups

C)

3 individually timed sets

30 Double Unders

15 HSPUs

*crawled under a PVC pipe 24 inches high in between dubs and hspus

D)

10 min EMOM

10 Wall Ball Shots

10 Alt. Pistols

E)

5 min AMRAP

2 Rope Climbs

100 ft sprint (50 ft shuttle down and back)

1:00 pm

A. 208 lbs-2:21, 220 lbs-2:30 and change, 242-Just about 4 min.

-Not feeling great. Stayed out a little later than I wanted and ate pretty shitty. Stoked I still hit my target weight.

B. 2+ 4 C2B

-Manned up and was able to push through this. Pull-ups felt good. Cycle rate on the snatches need a little work.

6:30 pm

Back to the gym after a shower and a nap

C.

:56, :43, :42

-One could say that I figured my shit out.

D.

Done. Left knee was a little temperamental but I managed to get through it

E.

5+2 Rope Climbs

-Rough towards the end. Breathing was perfect I just had a little difficulty getting my legs to work on the rope.   

Oh my gawwd, the biceps. #musclehelium #theonlytimeyouwilleverseemewithmessyhair

Sac-Town trip

Drew and I took a trip to Sacramento to train with Mark Bell at Super Training Gym.

A.

Box Squats x Work up to a heavy single

B. 

Deadlifts x 3 (Looking for speed. Barbell started about 2 inches off the ground)

C.

Bent Over Rows x 10-12 (135 lbs)

Reverse Hyper x 10-12 (heavy)

GHR x 10-12

A) 375 

-First time box squatting this kind of weight . 

B) 365x2

-Post. chain was completely shot by this time

C) Done

Before the ride back, we then stopped over at CrossFit East Sac to get in a little conditioning work

5 rounds

Partner A-

Max calories on AirDyne

Partner B-

20 m sled push

150 m run

20 m low sled push

*alternate after each group

5/19

With the weekend over and now being a college graduate (yay!) it's time to get back to business.

A.

2 Sets

50 Double Unders

25 HSPUs(regionals standard)

20 T2B

15 S2OH (160 lbs) 

*used regular bar with fat gripz

45 ft. Walking Lunge

-rest roughly 5 minutes

-rest 15 minutes

B.

Regionals Event Number 7

4 Rounds for time

2 Rope Climbs (15 ft)

100 ft. sprint (shuttle 50 ft down and back)

4 Squat Cleans (225 lbs)

100 ft. sprint

-rest 5 minutes

C.

2K Row

A) 5:23, 6:48

-Today's version was so much better than Thursdays. I know it was split in two however, my splits on the HSPUs were better and the S2OH were much more smooth and consistent today. Extremely please with how it went.

B) 6:23

-First time attempting this and it was a success. Game plan was smooth and I was once again pleased with how I performed. Barbell had zero action so my catch was a little rough, but it worked out.

 

C) 8:20

-Not attempting any breakneck pace. Wanted to have my first 1000 split at my 2k pace then my second at my 1k.. cramped up in my right hammie which kinda threw it off. 

5/16

Last training day of the weekend. Graduation is basically going to be taking up the majority of my time the next couple days.

A.

15 min AMRAP

1/2 Mile AirDyne(6500 rpms+)

15 burpees

B.

Every 2 Minutes for 12 minutes

4 squat cleans (225 lbs)

150 ft. shuttle run 

C.
For time:
100 Double-Unders
50 Handstand Push-Ups

Rest exactly 2 minutes, and then . . .

For time:
40 Toes to Bar
30 Shoulder to Overhead with Axle (160/100 lbs)

AM

A) 5+ .49 Miles

PM

B) :35, :33, :32, :31, :26(100+%),  :34(100+%. Failed 1 rep)

-Barbell cycling felt good

C) 17:09

-Really rough for me today. HSPUs got significantly more difficult. The S2OH were rough. Really rough. Mentally, it was hard for me to want to keep moving. 

Overall, I'd say today was good. Not necessarily in terms of score/times wise but mentally. 

Moving to the S2OH after being frustrated on the wall was the last thing I wanted to do. But I did it. It wasn't pretty, but I did it. Halfway through that workout the only thing I could think about was how I felt like I might not belong here. I felt embarrassed after missing reps and I could only think about how humiliating it would if the same thing happened during that weekend. The only option for me at that moment was to turn my brain off, and just let my body take over.. and I did. Successfully. I now know that I do belong there. I always knew. Even in those times of struggle, where I feel embarrassed or I feel like I might not belong, I still keep pushing. I still keep grabbing that axle. I still keep flipping up on to that wall. No matter where I finish, nobody can say that I didn't bust my ass to get to where I am.

And that's why I belong there.

5/15

A.
Three sets of:
315/205 lb Deadlift x 6 reps
Rest as needed

Work to establish good speed, while maintaining perfect mechanics.

B.
Three sets for speed & efficiency of:
20 Wall Ball Shots (20/14 lb)
20 Chest-to-Bar Pull-Ups
Rest as needed

C.
For time:
50 Alternating Pistols
50 Alternating DB Snatch (70/50 lbs)

D.
For time:
Row 1000 Meters

A) Done
B) 1:31, 1:30, 1:14
-All three Wbs UB. First two sets of C2B 10-5-5. Last set of C2B UB
C) 8:58
-Finished the pistols at 2:24. The workout will depend on those DB snatches. Should not have been this slow. Lack of caloric intake this morning before training was a huge problem.
D) 3:40
-Ok with this pace. I’d like to shave 10 seconds or so off however.

5/14

A.
Three sets, not for time, of:
10 Alternating Pistols
50 Double-Unders
10 Kipping Handstand Push-Ups
10 Toes to Bar

B.
Two sets for speed & efficiency of:
12/9 Burpee Muscle-Ups
Rest 2 minutes

C.
Five sets of:
Overhead Squat x 3 reps
Rest as needed

Take barbell from the ground, just as at Regionals, and build across the course of the five sets to something heavy-ish for today.

D.
Every minute, on the minute, for 5 minutes:
225/135 lb Squat Clean x 4 reps

Perform these reps as quickly as possible. 

A) Done. 34 inch standard is tough

B) 2:53, 2:58

-Umm, very rough today with these. Lots of curse words being thrown around. 

C) Worked up to 205. Felt good. 

D) :30 seconds or so on the first three sets. The last two were grinders. 

5/13

Since this weekend is going to be a shit show.. I need to change up this week's work a bit. Took it lighter again today. Then the next three days I will treat as almost like a "competition weekend" and do variations of each workout on their respective days. 

Retest from 8/23

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*

 

Did that twice.

 

1. 6:01

2. 6:58

-Very pleased with them. 

 

The first split I was at around 80-85% or basically just cruising. I was able to recover in about 1:00 and I hit it again. Compared to 5:55 the last time after which I couldn't walk and I almost lost that days breakfast.

Ready to hit the next few days hard!

5/10 and 5/11

5/10

A. 

Three sets, not for time, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps

B.
Take 10-15 minutes to build to a heavy-ish Clean & Jerk

Practice getting comfortable bringing the barbell down to your back rack up to your anticipated 3-RM OHS, if you intend to jerk the weight and rack it on your back before adjusting your hands for the OHS.

C.
Four sets of:
Overhead Squat x 3 reps

Take these from the rack.

D.
Three sets for times of:
10/7 Burpee Muscle-Ups
Rest 60-90 seconds

A) Done

B) 245 Power Clean and Push Jerk

C) Skipped

D) 1:28, 3:22, 2:25

-Second set I missed a few reps which definitely threw me off my game. Got back on track though with round 3. 

5/11

A.
Three sets for speed & efficiency of:
20 Alternating Pistols
20 Alternating DB Snatch (70/50 lbs)
Rest as needed

B.
For time:
100 Wall Ball Shots (20/14 lbs)
75 Chest-to-Bar Pull-Ups

Rest approximately 4 hours if possible, and then . . .

C.
For time:
9 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
7 Deadlifts
15 Box Jumps
5 Deadlift
9 Box Jumps 

A) 1:51, 1:43, 1:25(then the DB broke with 5 reps left)

-Had to make a 70 lber with tape, 5's, and 2.5's, which fell apart at the very end.. Annoying.

B) 10:57

-Finished the WBs at 4:53 which is exactly the pace I want. The C2B were another story today. Chipped away slowly in sets of 5. The full workout will be very, very, difficult.

4 hrs later

C) 4:00

-Tired. Stiff. Hard to breathe. I also did it in compression shorts. Way more awesome that way. 

 

 First full week back to training. Tired. Back on the grind though.

5/9

11 am 

Swim session

8x100 @ 2:30

10x25 underwater @1:00

-Hard! All done with fins. Felt good however. Breathing relaxed eventually. 

2:30

EMOM 7 minutes

1 OHS (205 lbs) 

*barbell starts from the ground*

-Clean felt great today. No pain in the back which makes me a happy guy!

Ready to hit it hard tomorrow and Saturday!

5/6

10 am

3x

200, 400, 600 m Row

*1/1 Work/Rest

200- :42/:41/:40

400- 1:28/1:26/1:25

600- 2:13/2:09/2:10

6:30 pm

Snatch work

-Worked up to 185. Speed and pulls felt great, but the positions were a LITTLE rusty. That's to be expected though. 

Was going to do a gymnastics metcon but decided against it since I had been running around doing stuff all since since 8 am. Better to stop there and have a more productive training session the next day. 

Oh, life's getting crazy

Well, couple of huge events upcoming for me in the next month. Obviously there is the regionals competition at the end of the month. But the one I am most proud of would be my graduation from the University of Nevada. Life is pretty crazy right now you could say. Trying to balance regionals prep with work, school stuff, and actually trying to have a social life is difficult right now. Nobody said it would be easy though. Time to get down to business.

5/5

A.

5x1 

Backsquat

B.

Partner Sled Drag Relays

C.

Run to the top of Hell's Hill then some hill sprints

D.

Move giant ass piano up two flights of stairs

A) 377

-Technically a PR here. I think I have a little more as well!

B) 135 loaded onto the sled. Forward sprint and reverse drag back

C) It sucked

D) Oh yah, you'd be impressed if you saw it!

5/3

Nice little finisher to the first week back to training. Long night tonight and long day tomorrow which means I'll be taking tomorrow off to relax a bit.

A. 

3 Rounds 

8 Atlas Stone to Shoulder (142 lb)

300 m run

B.

2x4 min AMRAP

340 m Hill Run

50 Double Unders

Max precision jumps onto board with the remainder of the time

1- 5 ft.

2- 6 ft.

A) 11:22

-2:18 second PR. Compare to Part A on 2-17. I actually ran a bit further this time too. Oops.

B) 1-12, 2-7

-These were more difficult than you would think

Fun little day. Now, off to work.

5/2

Swam for the first time since the day before I hurt my back.

15 min AMRAP

20 Air Squats

50 m Free

Score- 6+ 20 AS

That's all I did today because I am trying to gradually ease back into the volume. I'm feeling great though guys!

Two in a row..

Two training days in a row that I've felt great!

In NBA Jams that would be considered...

"He's heatin' up!"

A. 

4 min EMOM

10 Handstand Push-Ups

B. 

5 min AMRAP

 5,10,15..

Burpee

Toes-2-Bar

C. 

5x1 mile intervals on WattBike

-1 min rest

A) Done

-Shoulder/back felt good. No pain at all. Increased the deficit and played around with it for a few minutes

B) All 20 burpees on the round of 20

-Breathing felt great. Midline is wrecked from yesterday

C) 2:11, 2:22, 2:25, 2:25, 2:26