2-9

A) 

Practice some skills that I didn't get to during the week.

-Beaded rope DUs

-MUs

-Bar MUs

B) 

 3 x 5 min. AMRAP

500 m row 

 with the remainder of the time

 1 Russian Swing(88 lb)

1 Chest-to-bar Butterfly Pull-Up

2

2..etc.

1-6+6

2-6 KB

3-5+5

C)

 Partner AMRAP in 25 minutes:

Wall Ball X 15 reps (30)

Toes-to-Bar X 15 reps

150 meter Heavy Bag run

4+2/3

Modeling for the girls at the Lulu store in Truckee

"LOVING our guests today. We call this Statue of Brian. He does Crossfit. Can you tell??"

 

2-8

Awesome day today! Haven't had this good of a day in a long time.

A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed

B.
Five sets of:
Hang Snatch + Snatch
Rest as needed

Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.

 C.
CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean (165/110 lb)
1 Shoulder to Overhead (165/110 lb)

This was scored as two movements – the squat clean, and the shoulder to overhead. If you fail a shoulder to overhead, you can power clean the weight back up and jerk it – you don’t need to perform another squat clean.

A) 245, 275, 315, 330, 350

-5 lb PR!

B) 155, 175, 190, 210, 225(Failed hang)

-Decided to say eff it and keep attempting 225.

Needless to say!

Stoked face!

C) 28=56 total reps

-Three more reps that 2011. Felt good after 3 minutes then it just kinda fell apart from there. Legs were tired from A and B

2-7

10 am

Drew and I used swim class today to focus on a few drills from Power, Speed, Endurance. Things are really starting to come together. Good feeling!

2:30 pm

Handstand work

EMOM for 15 minutes

2 Handstand Push-Ups (6-7 inch deficit)

Freestanding HSPU practice

5:30 pm

8x3 Floor Press with 50 lbs of chains

-135x3, 155x5

2-6

20 min. AirDyne

-conversational pace

3 rounds of

10 Single arm DB rows @ 2111 (62 lbs)

-rest 60 seconds

15 ring dips

-rest 60 seconds

5 sets of

 Good Mornings x 6-8 reps 

 -95,115,135,155,170

Feeling great with this new template.

Here was Tuesday's work

A.
Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.

B.
Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed

10 am 
100 pull, 100 kick, 100 swim
4×50 dolphin kick(used fins and kick board)
4×50 one arm fly-change arms at 25(used kick board)

1 pm
A) All sets done at 175
 -Missed the mid on the final set. So I spent 10 minutes or so with 135 and 155 working just one rep from the hang focusing on extending up and through my feet instead of transferring my weight forward and trying to move my hip through the bar

B) 3×3 @ 230 lbs

2-4

A.

Six sets of:

Clean Complex

* Hang Clean

* Clean

* Front Squat x 2 reps

* Jerk

Rest as needed between sets

B.

Three sets for max reps of:

30 seconds of Ground to Overhead (185/135 lbs)

90 seconds of Rest

C.

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

Rest as needed between sets

D.

For time:

50 Double-Unders

5 Back Squats with 80% of 1-RM

40 Double-Unders

4 Back Squats

30 Double-Unders

3 Back Squats

20 Double-Unders

2 Back Squats

10 Double-Unders

1 Back Squat

This should be fairly obvious, but take the squat from the rack, and make sure you get perfect depth on every rep.

Post your time, and load used.

A) 175, 185, 205, 215, 225, 245

-Wanted to keep the loads lighter to work some postions through the middle.

B) 5,5,5

C) 365

D) 5:55 @ 295 lbs

-Missed a few times with the DUs. Leg burner though!

Deciphering my back postitions

Super BROwl funzies!

Four 8-minute quarters for max reps in teams of 2 of:

Qtr 1

Burpee Muscle-ups X 3 reps
Push Press X 12 reps (95)
Shuttle run X 40 meters

Rest 4 minutes

Qtr 2
Hang Power Clean X 8 reps (135)
Alternating Front Rack Lunge X 6 reps
Toes through Rings X 10 reps

Rest 4 minutes

Qtr 3

Wall Ball X 12 reps (20)
Double-unders X 24 reps

Rest 4 minutes

Qtr 4

Partner A holds chin over bar

Partner B does max reps deficit Handstand Push-ups

immediately into "Overtime!"

850 meter Sandbag run

1) 8 rounds + 3/12/10 meters

2) 8 + 8/6/5

3) 10 + 7

4) 47 total HSPUs 

 OT) 8:48 sandbag run

-Had a little equipment malfunction. Bag fell out of the duffel and I hat to put it back together!

Perspectives

As I was leaving the store, there was a gentleman sitting on the median with a sign that read

 "Really Hungry. Anything Helps"

As I started to reach into the grocery bag (that contained hot chocolate, cookie dough, pop-tarts and paper towels) to grab him a pack of pop-tarts, the light turned green and we had to pull away. I felt bad. The entire way home, Drew and I had a conversation about how the majority of the time, we all forget how lucky we actually are.

No matter how bad the training session was. No matter how late we got off work. No matter how stupid that assignment is that we have to write.

We are all blessed to live the life we are living right now. 

We have the ability to train even if it's not fun. We have a job even if we get off at 4 am. We are able to go to school even if we spend our weekends doing hw.

All of those complaints are just first-world, middle-class, problems.

Sometimes, what we need are just simple reminders of how lucky we really are and what it means to have a good life.

Reno Sunsets