CrossFit 305 Miami Trainer's Blog

Triceptual

2012-01-29T18:42:00.000-05:00

21-15-9
Wall ball 20
Kettle bell 70
Burpee

7:18 did it cold at about 80% for the 21&15, went for it on 9. Good one.
Getting some 100# kb's this weekend. Training with 90 has made the 70 feel decent.

Weak Tricep trouble shooting...
Close grip bench press 195x6, 185x8, 190x8, 190x8
Ring dip 3x8 with 18#kb
Bar dip 12-12-15
Hspu 3x5
Ticep extension with 45#db 12-10-8
PUMP!

1.28.12-Saturday

2012-01-29T09:18:00.001-05:00

PANOS
Snatch-1xEMOM start at 95lb+5lb each min up to
190lb.
Clean and jerk-1xEMOM start 135lb+10lb each min up to
255lb.

2 highbar back squats 155+bands, rest 30 sec after each set x 10 sets

All done in an hour. Moving fast and felt ok.

10 x 90lb american KB swings
10 x 30" bj
5 rds, rest after each.

Later on
PulLup/pushup
Speed dips 7x5 no kip
Bulgarian dips 3x5
Ring tricep prone extensions 8x3

1/28 Saturday

2012-01-28T14:06:00.001-05:00

1.5 miles paddle board about 45 min

5x max hspu on 2 min 9,6,4,5,4

3rft
500m row
12 body weight dead lift
21 box jumps
10:36? Kind of forgot

5x5 squat 225#

Friday 1/27

2012-01-28T14:04:00.001-05:00

Squat 5x5 215
Dead lift 5x5 215

5 rft
5 pc 185
5 mu jump to ring
11:33
Last round of mu took 3 minutes not too stoked on that.

Thur, Fri, Sat

2012-01-28T13:26:00.000-05:00

Thursday
1 and some rounds of DM intervals
Phone interruption.
Happy to hit 50,49,56 on air squat & 25 on burps
Later, fun time with 40" box jumps, open grip MU, KipHSPU, 95# HangSnatch, Legless Rope climb

Friday
5 jump to ring MU
5 PC 185#
8:03
Continued to 6+6 for 12 minute AMRAP, failed on press out round 6, 5th MU.
L-Sit, 1 minute total in 2:53

100 calories, Aerodyne 3:35

Saturday
5k jog with Kaya, Tina and Evan in stroller 37:32.
Kaya's first road race, Tropical 5k. Nice straight course. Over double PR for this course. Felt great to sweat and push Kaya along.

1.27.12-Friday

2012-01-27T14:57:00.000-05:00

PANOS

Power clean work up
205x5 singles
Not feeling very strong today

WOD
5rds-jump to jings
5 PC 185
5 MU
9:39
1, 2 unbroken
3- 1 fail on mu
4- 4 fails on mu
5- 1 fail on mu

2 HPC EMOM x 10 115lb

8x3 Trap bar shrugs
8x3 bicep curls 45lb
8x3 Reverse hyper 70lbs

1/26 thursday

2012-01-27T09:05:00.002-05:00

squat 5x5 205#

DM Intervals strict pullup/push up/situps/squat/burpee

4 rounds: 571
this was hard.

clean and press 140x5,155x3,175x1(PR) i think this is an all time pr. just picking up the bar to press 5 times made me feel like i would black out.

Later:
sumo deadlift 5x5 205
superset with muscle ups jump to rings: 3,3,4,4,5

100 ghd situps

1.26.12-Thursday

2012-01-26T11:11:00.002-05:00

PANOS

Pullup program

Weighted partials (upper)
35x1
44x1x4sets

Weighted partials (lower)
53x2 EMOM x 5

Pullups are coming along. Not as strong as before injury tho.

WOD
100 cal Aerodyne (4:10)
50 T2B
8:54
Could have broken 4 if i didnt stop at 50 cal. The WOD lost its "Metcon" designation when I started to break up T2Bs too much. They need work. Cant seem to find the kip I need. Weakness identified. Now time to werk it!

Push-up program

DM intervals 60:30x4rds
Dubs-114,104,98,64
Cal row-20,19,18,19
Aerodyne-28,21,22,18
T2B-21,16,18,17
HSPU-12,13,15,16

BROZ!

2012-01-25T22:24:00.000-05:00

Press
135x5/165x3/170x2

3 rounds
Run 400 meters
20 pistols, alternating
10 hspu
10:34
3:00/3:30/4:04
hspu 10/7-1-1-1/5-1-1-1-2

5x20 GHD sit ups
2x10 ring dip
3x10 rev hyp 70#

1.25.12-Wednesday

2012-01-25T19:35:00.001-05:00

PANOS

ME Press
185x1
190x1
190x1(old PR)
Felt strong today. Last week couldnt press 185 if my life depended on it. I dont know. Could be the rest but considering yesterday my shoulders are pretty tired. I guess not that tired.

Seated DB press 12" box
45x8x5

4 rounds
30 seconds ring support with turnout
6 muscle snatch with clean grip (75lbs)

Light day today. Felt pretty sore from yesterday. Tomorrow im doing a Metcon Bonanza.

1/24 tuesday

2012-01-25T05:31:00.002-05:00

4x400m on 4 min clock with max hspu. i think it was 1:27,1:26,1:25,1:29 but the hspu were strict finished with kipping 6,9,8,6
5x5 hang power clean 185. (back feels great today actually)

squatz 5x5@195

100cals airdyne
50 T2B
8:26

Monday, Tues

2012-01-24T23:49:00.000-05:00

Monday
Back Squat 5x5@255
100 calorie Airdyne 3:27-hard fast hit
5 minutes TGU 53# 14, alternating

Tuesday
4x400, max effort HSPU on 4 minutes
1:29/6, 1:24/7, 1:24/6, 1:26/6
Rest 15 minutes
Hang Power Clean 5x5 135/185/215/215/215x4 Pretty ugly.
Rest 3 minutes
21-15-9 RKBS/LKBS 53/toes to bar 7:30 Grip fried
Rest 7 hours
a. 4x8 weighted pull up @ 15#
b. Front squat from floor 135x5/185x4/195x3/200x3. Squat clean to start. Hams to calves each rep.
Rest 1 minute
2 minutes max muscle up, jump to rings-12 (5/4/2/1...may have been 5/4/3/1) Last rep was a non false grip fight.

1.24.12-Tuesday

2012-01-24T19:23:00.000-05:00

PANOS

ME LBBS(low bar back squat)
345 x 1
350 x 1
350 x 1
Felt pretty good today.

24" Box step ups
65lbs x 5 x 5/ leg

165lb OHS in flats
6,10,6
Hands hurt more than anything. Lack of oly training could be to blame. That will change as it is time to start training for real!

Push-up/pull-up programs

WOD
500 row
7 muscle-ups
10 C2B
13 Strict ring dips
8 kipping ring dips

Good mornings (feet under hips and parallel)
135 x 8
165 x 8
165 x 8

1/23 monday

2012-01-24T05:26:00.001-05:00

squat 5x5 185lbs

"Jackie" 5:56

Later

30 muscle ups for time 9:28
deadlift 5x5@185

1/22 sunday

2012-01-23T17:00:00.001-05:00

deadlift 5x5 175
reverse hypers 5x10 50lbs

1/21 saturday

2012-01-22T09:24:00.003-05:00

Beach wod: the pretty dang sandy 50
50 yard broad jump (more like 25)
50 SDHP 1 pood
50 kettlebell swings 1 pood
50 lunges
50 4-count chinnies
50 push press 1 pood
50 supermans
50 1-arm thruster 1 pood
50 burpees
50 jumping jacks

19:31

squat 5x5 175

1/20 friday

2012-01-21T08:20:00.001-05:00

deadlift 5x5 165lb trap bar
squat 5x5 165
grip contest 2x45# plates sandwhiched together 31 seconds

max effort pullup got smoked

shrugs 8-10 sets of 8x245#
practiced kipping hspu 3x10

1/19 thursday

2012-01-21T08:18:00.001-05:00

squat 5x5 155
deadlift 5x5 155 trap bar
press 165x2,1,1,1,1

6xDM intervals on airdyne
cals: 29,27,27,28,27,27

3x500 row, 400 run, 100 dubs full rest between rounds

4:21,4:31, 4:39

Wtf, may as well hell

2012-01-20T23:55:00.000-05:00

Deadlift 135x who cares, 225x whatever, 315x yep, 385x round back single.
Row 2k 7:17 1k 3:32 500 1:39 awful overtrained mess. Fuck it.
5 rounds nft 90# kb swing American cuz we do it big x5, 5 Kipling hspu wuudup new elite skill!
2x10 kipster headstand bush upz, 10 90# eleet swingz.
21 eleet swingz

I am an avid exerciser. I am still confused as to How I got here. Does anyone have a backwards map or a reference point to the trail of cheerios I left on the way in? Please?

Excuse me, sorry.

Awesome day of WODs. Super pumped, let's do it again tomorrow.

Fuck yeah!

2012-01-19T22:54:00.001-05:00

Monday
Back squat 5s 135 185 225 275
Alternating BS/FS 135x2x10, trying to pop out of bottom. Mr slow squat over here.
4 rounds run305 trail, 50 squats 11:48
Kipping hspu 3,4,7,5,5,4
Reverse hyper 3x10 180

Tuesday
Push jerk 135x5, 185x3, 215x3, 225x1 didn't feel right, cut it off
5 rounds 12 wall balls 12 toe2bar 4:57 not fast enough, came off of bar too much
Power snatch 95,135, 155, 3 fails at 185. Close.
3x5 tall muscle snatch 95#
4 rounds nft 10 30" box jumps, 5 Kip hspu, 10 bar dips. Slow. Good.

Wednesday
Press 95x5,135x3,155x3 weak. Shoulders fatigued. Best to beat them up then.
25-20-15-10-5 ghd sit up
1-2-3-4-5 muscle up
6:40 or so. Jump to ring on MU.
3x 500-400-100s on 10 minutes 4:13, 4:17, 4:21
4 rounds row250, 10 push press 115, 10 chest to bar 8:29

Thursday intervals 60:30x4
135 front squat, dubs, 135 pc, v up, lat burp
Fs 17, 12, 12, 12
Dubs 103, 116, 102, 100
Pc 18, 14, 12, 14
V ups 33, 28, 27, 28
Burp 12, 10, 10, 18
Bur- tal.

1.18.12-Wednesday

2012-01-19T11:15:00.000-05:00

PANOS

Push-up/Pull-up program

Assistance
Band resistance pullups
3x5 (G/B)
Band resistance dips
5x5 (G/B)

1 rd on 10 minutes
500 row
400 run
100 dubs
4:15,4:24? 4:44?

1/17 tuesday

2012-01-18T10:40:00.002-05:00

5rft
12wallball
12 t2b
5:40

"tabata this"
47
missed an easy point on the last round of pullups and normally could have gone +5 on the squats but mondays workout whipped my ass!

tabata muscle ups/hspu/muscleups/hspu
low score for each round was 0

1.17.12-Tuesday

2012-01-17T22:34:00.001-05:00

PANOS

3 rounds (3 minute AMRAP/ 6 minutes rest)
3 GTO 205lbs
5 tire flips
7 Box jumps 30"
Forgot total rounds but got through round and back to box on every round

later
Bunch of muscle-up sets 3,4's x 5-7 rds i think

Max effort low bar squat
135x5
185x5
225x5
275x3
315x1
345x1
345x1 (not a PR)
Damn, feel week. Long time since I lifted.

24" step ups 45lb bar
8x3 sets/ leg

reverse hyper
8x3 sets 50lbs

1/16 monday

2012-01-17T09:12:00.001-05:00

5x5 squat 145#

21-15-9
sumo deadlift high pull 70#
GHD sit ups
burpees

7:01

some hand stand pushups

4 rounds 400m run/50 squats
11:48

looked up old PR 11:22. probably wasn't well measured.

1/15 sunday

2012-01-16T05:40:00.003-05:00

sled pulls between the legs emom 50 meters, 135#
could really feel this on my posterior chain and stressing my low back in a very good/manageable way

push press 225x1x2 (failed to hit the double each time.)

bench press 215x3, 245x3, 275(f) didn't even get a single rep. also only hit 260 for 3 last week so i think the paleo challenge has caught up.

squat 5x5 135#

7 rounds 7 deadlift/ 7 burpees. 50 # dumbells
4:58
This also took my back through a full range of motion without using a significant load. felt good.

1/13 friday

2012-01-14T06:27:00.002-05:00

Cindy: 22+14 kept moving, used the strictest ROM i could. no rest
later

5x1:2 intervals on airdyne
39,35,38,29,30 this was harder on the legs than expected. filled them up with lactic acid in a way running intervals do not.

1/12

2012-01-13T09:20:00.001-05:00

press 120x5,140x5,155 3x3

21-15-9
box jumps
push ups
2 min rest
21-15-9
box jumps
push ups

2:03, 3:13

1.11.12-Wednesday

2012-01-11T19:19:00.000-05:00

PANOS

Ice Monster WOD 4 Trial
That was fun!

Rope climb trial
That was scary!

I feel good. Juice is kicking in. My back zits are startin g to be a problem. That and the shrunken testicles. I think I will try a water based sollution for next cycle. HA!

1/10 tuesday

2012-01-11T14:35:00.002-05:00

started going every other day to recover from the re-injury.

1 hour walk on the beach with 50lbs. made it 4 miles.

later

30 muscle ups for time 10:02
rest 10 minutes
100 pullups every drop 10 pushup penalty at end of pullups
9:59

This was a pretty good workout dropped 6 times at 42,51,62,73,83,92
gave me a sick pump it was hard to even extend my arms to finish the pushups by the end.

1.10.12-Monday

2012-01-10T01:11:00.000-05:00

PANOS

5 minutes Handstand walking (16-20' furthest)

3 rounds unbroken for a total of 4 cycles
1 strict pull-up
2 Strict T2B
5 Deficit HSPU 45's

21-15-9
Push-up
Butterfly pull-up
2:20
Aim to break 2. All unbroken but the transition and fussing with grip pads cost me some secs.

5 Front squat EMOM x 10 (135 for speed)

4rounds
5 Prone rack tri extensions
5 Wide grip bent over rows (135)

1/8 sunday

2012-01-09T08:13:00.002-05:00

sled drags 6x50m 135#. focus on posterior chain

muscle ups EMOM 9 minutes (failed 10th minute) 3,3,2x7

close grip bench 200x5,230x5,260x3

4RFT
30 wallballs
15 strict pullups

11:27
This took a little longer than expected. broke up round 3 and 4 on the wallballs one time each, broke up the pullups way more than expected. like the strict pullups in the wod.

11.8.12-Sunday

2012-01-08T17:36:00.001-05:00

PANOS

work up
75-175lbs in 10 lb jumps

"PANOS"
5 rounds
185lb snatch, 2 reps
36 double-unders
(7minute cap)
6:26

Band resisted Muscle-ups (R/B) 1x5

10 KB swings EMOM (70lb)
Done really fast

1/6

2012-01-08T08:25:00.002-05:00

back not cooperating with clean and jerks so:

not for time 30+ min

5hspu
5GHR
15 situps
5 ring dips

8rounds? could have been 10 also threw a bunch of extra hspu in there before and after

1.7.12-Saturday

2012-01-07T14:04:00.001-05:00

PANOS

Ice WOD tests 1
WOD 2
They went well.

1.6.12-Friday

2012-01-07T14:01:00.001-05:00

PANOS

CNJ worked up to 225 then moved it fast a few times.

Squat clean thrusters
155x5 singles rest 30 sec after each.

5 rounds
250 row
10 burpee box jumps
low 8 i think

C2B ladder 6+3?

Last day of fast. I was kind of hungry this morning after yesterdays workout so I figured the rest taken while fasting was a big reason why I even got through it without wanting to break it every minute of the day. I eased solid food into day after morning drink by way of some fruits and protein powder with water shake.
Hit the WOD with plenty of energy. Faded on C2Bs. Destroyed the lats the day before. Other than that I consider the fast a success and recommend it!

1/5 thursday

2012-01-06T05:22:00.002-05:00

very low energy today

nate 7 rounds. the kettlebell swings were what really slowed me down. I was focusing on staying really tight since my back got tweaked on wednesday.

5x1000m run on 8 min clock. 4:02,4:01,4:05,4:08,4:05

This felt pretty good.

1.5.12-Thursday

2012-01-05T21:27:00.001-05:00

PANOS

3 Ring dips with turnout x 10
Strict ring dips 5 x max (10,7,6,5,5)
1 minute AMRAP Ring dips kipping 18

Pull-ups strict 5,4,3,3,3 EMOM
5x5 weighted chest to bar
5x5 Toe to bar strict
3x5 Slow floor transition
80lb DB row 5,4,3
5x5 prone tri extension on rack

Day 4 in the books.
One more day. Actually im going to introduce a fruit and a salad tomorrow and see how I do with that. I realized through all of this how much I miss food. I feel good though. Living in a state of mild hunger seems to be where my body functions well. I just dont think I will make that a lifestyle. Bacon!!

1.4.12-Wednesday

2012-01-05T07:39:00.001-05:00

PANOS

Day 3

Hungry. I need food. Actually I am not as hungry as I thought I would be but I am craving texture. I walked through Publix and eyballed th efried chicken. The aroma was killing me. Its not even that good.
In actuality my body feels pretty even all day which is kind of nice. 2 more days to go and I am having a big salad. Yesssssss.

1.3.12-Tuesday

2012-01-04T10:42:00.001-05:00

PANOS

Juice Fast-Day 2

Feel a bit of a haze throughout my body. Not sure if its a good or a bad. Surprisingly enough I dont feel hungry. Havent worked out since last Friday. The cold weather sux. Thats it.

1/3 tuesday

2012-01-04T05:21:00.003-05:00

5x row 20 rest 40: 604 meters

power clean and jerk: hit an easy 225,245, 265 fail x 3. took the best shot i've ever tried at 265. cleans felt heavy as hell but the jerks felt light on my shoulders and i had it locked out it was just forward a little bit. if i would have been thinking vertical dip i would have hit it.

This is where i wanted to do some muscle ups but since my arms were being stupid:
4x max chinups 15,15,8,10
2 min burpees 47

one hour later
100 pushups 7 min?

1/2 Monday

2012-01-03T09:06:00.001-05:00

"Bull"
2 rft

200 dubs
50 OHS 135#
50 pullups
1 mile run

44:55

arm went number from poor overhead squat position. in retrospect the last 20 reps were probably not smart to do.

1.2.12-Monday

2012-01-02T20:27:00.000-05:00

PANOS

Rest Day

First day of 5 day Juice fast. I have decided to reset my body with a short quik cleanse. Lets see what happens tomorrow. All I knoiw is that I dont feel as hgungry as I thought I would.

12/31 saturday

2012-01-02T09:14:00.000-05:00

Kalsu 25:53
First wod that reminded me of some of the harder military training or made me appreciate it actually being called a “hero” wod. 3 minutes was tough, by 12 I thought the next 50 reps would be impossible. Thinking about quitting made me say fuck it and just take it on one second at a time one foot in front of the other. If you can not quit for 3 minute or 12 minutes you can do it for one more minute, 12 more hours , worse conditions imaginable no food no sleep…thank for reminding me of that Kalsu.

12/30 friday

2011-12-31T07:09:00.004-05:00

HSPU 11,8,8

power snatch+over head squat up to 175

15-12-9 snatch 115/C2B pullup
7:53
First time doing full snatches since the injury and it felt like jumping into a pre-warmed up bed in wintertime. wonderful.

later:
Deadlift 315x5,345x5,375,405

"nasty girls" 11:38
started with jumping to muscle up standard and quickly realized i suck. went back to normal and still sucked pretty hard on the muscle ups. maybe the chest to bars took more out of me than i thought earlier but it shouldn't have been that bad.

12.30.11-Friday

2011-12-30T10:35:00.001-05:00

PANOS

"Nasty girls" (jump up to rings)
8:52 Rx
Did this on on July 4, 2009 and scored 8:57 (no jump to rings). I was telling Dan that I felt like I lost a year and its probably actually a little more. On a positive note I did the most amount of muscle ups unbroken to date since injury. 7 unbroken on the first round and finished that rd at 1:30! Pretty fast if I do say so myself. Also jumping up to rings adds at least a minute to the overall time. That wasnt an issue as I am way more comfortable doing that and maintaining my false grip. MUs feel pretty smooth. Just need to build the second and third sets when im tired. This is a fun WOD to burn through.

Comp team WOD 4
15-12-9
Snatch 115
C2B
7:09
Legs are toast. Planned on unbroken but WOW was I surprised. Lactic acid left over from Nasty girls in the am stopped me in my tracks. 150 air squats fried my legs a bit. Dumped it and picked it back up before it settled to stay on it. Pull-ups felt ok despite the am MUs. Anyway it was fun to hammer it out with Chaddy and some of the crew.

12/29/2011 thursday

2011-12-30T08:58:00.003-05:00

Rest week is over!!

press 5-3-2 135,155,170. the double at 170 was super easy, i thin the bar just got out in front of my face too much on the third rep

power snatch doubles 95-115-135-155-95-135-155-170-185f, then 4 doubles at 145

front squat 2 emom for ten minutes at 225#

later:
3 rounds for time
row 1000
run 800
22:43
hspu 5x6,5,3,2

12.28.11-Wednesday

2011-12-28T21:58:00.004-05:00

PANOS

50 pistols left leg
50 pistols right leg
50 HSPU 25's and abmat

21-15-9
Cal row
ghd sit-up
5:09

12.27.11-Tuesday

2011-12-28T21:57:00.000-05:00

PANOS

Weighted muscle-ups 2x5-7 sets ?
Muscle-ups 4x5-7 sets ?
False grip pull-ups 10-15 reps?

12.26.11-Monday

2011-12-27T21:49:00.002-05:00

PANOS

2x10 Band resistance pull-ups (strict)

WOD
1k run
100 push-ups
50 KB swings (70)
11:15

12.24.11-Saturday

2011-12-27T21:46:00.000-05:00

PANOS

5 minute AMRAP
5 burp box jumps alternating with frank
8 rds

5rds
10 ghd situps
10 v-ups

12.23.11-Friday

2011-12-23T21:00:00.004-05:00

PANOS

7 minute Ladder
115 power snatch
Bar facing burpees
8+1

End of year rest/ 2012 goals

2011-12-23T09:02:00.002-05:00

1.) make it to regionals
2.) 500# deadlift
3.) 225# power snatch
4.) 30 consecutive hspu (this is the first goal i'm going to work on)
5.) front squat 365
6.) Jackie sub 6
7.) clean and jerk 300
8.) left over goals from 2011 (backsquat 405, mile run under 5:30)

12/22 thursday

2011-12-23T08:51:00.002-05:00

generally feeling pretty fatigued and beat down, was going to start rest week on wednesday but wanted to do a mile time trial.

Push press: 135x5,165x3,185x2,215,245F,245F,225,225,225,225

press: 135x3,145x3,165x3

Mile run: 5:56
hamstrings and groin still recovering from Tuesdays powerclean run wod. not my best effort but good to know sub six is attainable at any level of fatigue.

12.22.11-Thursday

2011-12-22T21:00:00.005-05:00

PANOS

185lb snatch 1EMOM x 10 minutes.
No misses

WOD
3 rounds
Run 800 meters
21 Power cleans @ 155lbs
17:50
9-7-5, 9-7-5, then it got messy. Runs where slow as was I getting to bar. 5,3,3,3,3,4

9-6-3
165lb thruster
muscle-up
5:59
4,1,1,1,1,1/ 2,1,1,1,1/1,1,1
Slow muscle-ups. However didn't miss any. All thrusters unbroken. Although times didn't reflect good results I was pretty flawless with execution today. Hopefull that I get the edge back.soon...

3x5 front levers into skin the cat. Held lever solid with bent knee.
5x5 strict toe to bar.

12.21.11-Wednesday

2011-12-21T21:00:00.004-05:00

PANOS

Rest day

12/20 tuesday

2011-12-21T08:38:00.001-05:00

sprints 10x200m on 2 min
best 32, worst 37 most around 34-35

3 rounds for time:
800m run
21 power clean 155

16:49

12.20.11-Tuesday

2011-12-20T21:00:00.010-05:00

PANOS

Heavy KB breathing ladder 70lbs-5 minutes

10 minutes Handstand walking

5x5 ring kipp-ups

Aerodyne/Dub intervals
20 calories/ 50 unbroken dubs/ 10 Shoulder taps x 5

3 rounds
20 box jump
10 burp box jump
ouch!

50 GHD sit-ups
40 Ring Dips
30 kipping ring dips
20 Kipping wall facing HSPU to deficit 25's
tapped out!

12/19 monday

2011-12-20T05:27:00.002-05:00

10 min Amrap
10 burpees
10 pullups

10+2, all pullups unbroken took some breaths on the burpees.

squats: 3 Emom for 5 minutes @ 225.
front squat rep max @135: 31.
glad i did this entire workout with the class since my instinct would have been to wait longer after the metcon to do the strength portion.

Hspu ladder 5+2

PM: clean and 2 jerks: 225f, 225,225,225,225 fail 2nd jerk, 225 fail second jerk.
all jerks pretty ugly, except 2nd jerk of attempt 2&3; arms really smoked at this point

hspu ladder 4+3

12.19.11-Monday

2011-12-19T12:00:00.005-05:00

PANOS

Back Squat RM=225x11
OHP max=185x1
Deadlift RM=315x10
Bench RM=225x5

Snatch 2 reps EMOM x 13 (95-155 in 5 lb jumps)
Snatch Balance 3x3 (135,155,165)
Back squat 5-5-5 (205,235,270+1)
holy shit im weak!!!

5x5 Band resistance kips/ superset 10 pistols
7x5 Belly/chest to bar
10x5 Butterfly kip
Hands are chopped!!
Bent over row 3x8 (70lb db)
Glute ham raise 5x5
GHD sit-ups 10x5

12/18/2011 sunday

2011-12-19T08:44:00.002-05:00

close grip Bench press 210x5,230x5,260x4
didn't hit my 5th rep at 260, weight felt fine i think it had more to do with the 13 reps of 225 saturday morning.

4 rounds 2 min work 2 min rest
5 muscle ups
Amrap OHWL 45#

15,21,28,0

wanted to do 7 muscle ups per round but the combo of bench/muslce ups/ ohwl was harder than expected.

i really like sundays with one strength lift and a nice metcon. if my arms weren't so smoked i would have done some hspu but a simple day to ease into the week never hurt anyone.

12.18.11-Sunday

2011-12-18T18:26:00.000-05:00

PANOS

10 minutes at low intensity
250 meter row
10 ab wheel roll outs

PCNJ (touch and go) 5-5-5-3-3-3-1-1-1
135,155,175/185,195,205/225,235,245(x,x)

Bench 5-5-5/150,170,195 +3
super set with bicep curls 40db x 5
10 hip extensions
10 ghd sit-ups

12/16

2011-12-17T08:36:00.005-05:00

press 5-5-5 115, 135,155

Butterfly pullups 8x10

Overhead squat: only got up to 225, missed 245, moved up to 275 and failed the jerk, then 275 PR jerk, got it to the bottom and lost it. shoulders felt really tight and couldn't get that good feeling of it riding back and being locked in.

nancy: 12:15 PR (did it in may 14:02)

muscle up ladder 5+2.

5rft: 12 deadlift@155/9 box jumps 30"/6 push jerk 9:17

12.16.11-Friday

2011-12-16T19:45:00.001-05:00

PANOS

Butterfly Pull-ups
21reps x 2 and a bunch of other broken up sets during warm up

OHS
275lbs
jumped right to 300. Missed the first jerk. Got the second one easy, lost the squat at the bottom. I think with the right mindset it might be possible to pull-off. Cant remember if I was focussed enough.

"Nancy"
12:03
Was blazing through the squats. Runs felt good as well. set up was behind green turf which added time to my last pr from the deck.

Muscle-up ladder
5+2
Holy shit. Was hot doggin it a bit dropping out of the top and pulled of some good sets. Not too shabby.

Later:
"DT"
10:00
Last time I did this one it was in 08! ~15:00 i believe at the time. Im doing this again as a training set. Mentally half in when I started but 3 rd round brought it together.

12/15 thursday

2011-12-16T08:38:00.003-05:00

Overhead squat: hit 245, couldn't get 275 over head. pretty pissed about that. 275 is on the hit list that is for sure.

1k row: 3:14.1

thought to myself, hey sub 3 minutes is probably really good. if you dont row a 1:30 or less your first 500 you dont have a shot right? BOOOOOOM exploded. still very happy with the effort.

12.14.11-Wednesday

2011-12-14T19:46:00.001-05:00

PANOS

Power snatch EMOMx3x10 touch and go
115,120,125,130,135,140,145,150,155,160

Hang snatch high pull
115x5
135x5x3

Snatch DL
200x3
205x2
210x2

Press Max
185lbs
Shoulders smoked. Surprised I even got that.

Plus other random stuff earlier. No metcon today. Rest day tomorrow.
Nancy on Friday!!!

12/13 tuesday

2011-12-14T07:28:00.002-05:00

Row sprints 30 sec on 30 sec rest x 10 intervals
goal pace was 1:35, rowed 1574 meters

"wood" 5rft 400m run/10 bbj/10 SDHP/10 thruster @95 lbs/1 min rest
19:16 with rest subtracted.
I was pretty much delirious by the 3rd round. This just seemed to sap my energy really bad.

Later:
max pullup 35x3,45x2,70,90,105,125PR
nice little 12# PR here, and have more in the tank (thanks bicep curls).

37 minute low intensity assistance amrap or LIAAMRAP:
4 hspu/6 bicep curls each arm 45#/25 flutter kicks

got about 8 rounds in here, arms pretty tired wished i had another 30 minutes to hit this.

12.13.11-Tuesday

2011-12-13T14:54:00.001-05:00

PANOS

5 minutes ring hang to inverted position
3x5sets

Split jerk 3x4sets
155,185,205,225
Split jerk max
245
Max reps jerk 155lbs, rest 30 secopnds
Max reps jerk 155lbs, rest 30 seconds
Max reps jerk 155lbs
10,7,6

WOD
10 yd prowler (140lbs)
315 DL 10 reps
10 yd prowler
315 DL 8 reps
10 yd prowler
315 DL 6 reps
10 yd prowler
315 DL 4 reps
10 yd prowler
315 dl 2 reps
50 yd prowler
6:08
All pushes highbar. That was tasty.

Later on
10 rounds on 3 minutes
300meter shuttle runs (50 meter distance)
10 burpees
That was delicious!

Resistance band kipping pull-ups
5x6 (green around waist, blue to kb)

I think im done for the day. Legs are toasted. Tomorrow is a low volume assistance day.

12/12 monday

2011-12-13T08:34:00.002-05:00

over head squats: didn't feel good so abandoned at 215

squats 135x10,185x10,225x10

3rft: 50 dubs/15 burpee pullups
5:08

missed two dubs in the second round

later:
30 muscle ups for time: 9:58
This is not a great time for me, but considering my arms were actually pretty smoked from the double under wod i was really happy with this. did 6,4,4,3, some 2s finished with 1s. Happy cause if my arms had a hint of fatigue before this could easily take 15+min, and now tired its about 1 min slower than my pr.
HSPU 8-6-5-1

12.12.11-Monday

2011-12-12T16:33:00.001-05:00

PANOS

WOD
3rds
50 dubs
15 burpee pull-ups
5:17

Back squat 275lb for max reps (low bar): 10, 11

Ring push-ups: 18, 8, 6
Ring dips with turn out: 5, 5, 5
Kipping ring dips: 11, 11, 11
Legless rope climbs: 1x5
Weighted pistols (40lb sandbag): 10x3

12/11 sunday

2011-12-12T15:32:00.001-05:00

305 man challenge: 26:45

to answer the question, no this is not a solution for a hangover. in fact this is a hangover magnifying glass cause your going to see your hangover 10xbetter

benchpress: close grip 225x5,255x3,285x1

12.11.11-Saturday/Sunday

2011-12-11T19:36:00.000-05:00

PANOS

Hotel gym WOD
5 rounds
1 pullup
2 pushup
3 squat
5 DB GTO 25lbs

5 rounds
1 pull-ups
2 burpee
3 pistols/leg
5 DB GTO 40lb

5 rounds
5 kipping wall facing HSPU
10 Hollow rock
10 superman rock

Home
max push ups,rest 30 seconds
max push ups, rest 30 seconds
max push ups
30,11,9

12/9 friday

2011-12-10T08:47:00.002-05:00

Warm up: power clean and push jerk up to 245

10 rft: 5 strict pull ups/2hspu/15 squats/1 c&j 225

16:?

Lots of soft elbows causing me to walk around with jerk to stabilize it. Had to redo the last rep, rep 7 and somewhere in there I missed a jerk racked it on my shoulders and rejerked it, which I didn't think was possible.

Later

Michael 21:44 apparently anchored situps are to be used on this one so I could go quite a bit faster

12/8 thursday

2011-12-09T08:20:00.002-05:00

squat 135x10, 185x5,225x5,255x2,275x2,295x2,315x1,1
This didn't feel that great.

powersnatch: 135x3,155,175,185,195, 205Fail

death by clean and jerk 185: 5+5
elbow was having trouble locking and screwed myself out of getting into round 6.

wad: 5rft 20wallball/10 kbs/20 box jumps/10t2b/20 dubs

17:26
would like to do that one again with rebounding box jumps (back was hurting) but good effort anyways and fun crew with which to do it.

12.8.11-Thursday

2011-12-08T15:46:00.001-05:00

PANOS

3x5 Floor iron cross
3x3 Bulgarian dips with turn out

Later:
Power snatch max 185lbs
Snatch 205 (x,x,1) didnt even realize the load till after. Heaviest since injury.

185lb CNJ ladder EMOM
up to 8reps

WOD
"SWF"
Holy crap I havent gone this intense for this long in a while. This was a total DM WOD.
17:04

12.7.11-Wednesday

2011-12-07T19:50:00.000-05:00

PANOS

Mostly rest-Aside from the 30/30 bulgarian dips/wide grip pull-ups and 5x3 iron cross progression

12/6 Super Tuesday

2011-12-07T08:34:00.004-05:00

push press 135x3,155,185,215,235PR

wad: 300m row/20 push press-300m row/15pp 300row/10 pp 300 row/5 push press @ 135

6:59
This was pretty easy to be honest.

500m sprints on 5 min clock
1:55,1:53, 1:48, 1:51, 1:47

swim wod: 5 RFT 100m swim/10 thrusters with 40lb dumbells
18:35

200 double unders 1:49 unbroken

abz&bicep curls.

This was a very tiring day. the swim wod was good and killed me.

12.6.11-Tuesday

2011-12-06T19:05:00.001-05:00

PANOS

Swimming WOD
1 round
100 meters/ 10 thrusters (40lbs)
4 rounds
50 meters/ 10 thrusters
slow at best. second swim session. Not sure im ready for full on WODs yet.

Later:
Power clean and jerk (popped off shoulders) 205x1,1,225x1,1,245x1,1
threw in no false grip muscle ups in between 1s and 2s and one set of 3!!!
Pull-up strength getting better. Trying to stay light so i could lift my fat ass up.

WOD
300 row
20-15-10-5 PP 135lbs
6:37? Not sure if i did 20 or 25 on the first set. Had chad count the rest of the workout.

35 chest to bar post WOD in 5's and the last set at 10.

2x 400 all out
1:18,1:16

12/5 monday

2011-12-06T08:49:00.002-05:00

powerclean & push jerk touch and go 3's: 135,165, 185, 205x1,225x1,225x1

HSPU every minute on minute 25# plate deficit. 5 minx3,4minx2,1 minx1
almost finished it out with the 2s just couldn't quite make it.

Hand stand walk around PVC square. This was a good 30 min of handstand practice

Helen 7:27
was a big help to have Will and Dan do the wod as well. Will was running like a bat out of hell. grip never got tired but biceps fried by the end. Running doing much better than when i was squatting 3xweek. can go faster.

12.5.11-Monday

2011-12-05T22:12:00.002-05:00

PANOS

Max Handstand hold x 3
10 hollow rocks with each broken set

Muscle-up skillwork- bunch of jump to ring 1 and 2's

4 minutes
10 burpees at top of minute
max Muscleups
3,0,0,0
Fuck it my pinky stayed on the rings and i maintained the false grip. Yessssss! Muscle-ups muthafucka.

135 power snatch x 5
200 meter run
1,45,30,15, finish on lift. Descending rest periods
My technique was way off on the first set. Pulling too early made things much harder. Dropped reps to 5 after first and hit clean sets. No foot adjustment one I got warm. One thing I am realizing is that I need more warm up these days. All the shit in my head doesn't clear until I am completely warm.

Later
10 x 2 pood KB swings EMOM x 10 min

12/4 sunday

2011-12-05T08:23:00.003-05:00

4 plate high bar prowler push 10 yards, every minute on minute for 20 minutes
not hard but focused on maximum acceleration each push. took about 5 seconds per push.

max dubs in 90 sec: 156

close grip bench 3x210, 3x240, 2x270
should have waited a little longer between second and third weights

100 wallballs rest or drop=5 burpee penalty
5:44
61 unbroken then broke again at 86. it was fun to have Erika there no repping me and give me a little taste of the medecine. i probably only would have taken a couple away from myself, but i think 75 wallballs is not a stretch.

12.3.11-Saturday

2011-12-03T13:40:00.001-05:00

PANOS

5 minutes
Muscle-up practice
5 minutes
Back lever practice

WOD
5 rounds
10 powercleans 135lbs
20 box jumps 24"
did it with dibo. played off of each other for extra push.

chest to bar pull-ups with balance of 10 min-lost count. somewhere around 25-30
500 meter run after not for time.

rest

375lb trap bar deads 1x5

need to get back on 5-3-1 again. rest day and rep maxes this week

12/2 friday

2011-12-03T09:10:00.001-05:00

warm up: power snatch 135x3,145,155,165,175,185,195PR

800m run/30 powersnatch@135/800m run
10:42
happy with that. a little more grip work and i think i could do the isabel portion a little faster. This can be done sub 10.

2 rounds 20xOHS@135/400 m run rest in between like 17 minutes
2:14, 2:54
dropped the second round at 18 OHS, more of a technique than a strength issue, drifted forward on me.

later
push press 135x5,185x3,205x2

3 rounds for sick pump
10 bicep curls, 20 russian twist, 20 hollow rocks

12.3.11-Friday

2011-12-02T18:32:00.001-05:00

PANOS

800 meter run
30 Power snatch 135lbs
800 meter run

11:52 Fucking power snatches felt heavy.

Post WOD
20 OHS 135 lbs (out of rack and unbroken)
400 meter run
2:07
2:10

12/1 thursday

2011-12-02T08:22:00.001-05:00

20 min amrap 200m run/3hspu floor/3 muscle ups

8 rounds even. first couple of rounds were 5 hspu with a 25# plate deficit, but couldn't maintain. after, finished hspu up to 50. muscle ups felt good

3 rounds for thruster reps
300m sandbag run, remainder of 3 min 1 arm dumbell thruster @45#, 1 min rest
32,30,25. first round accidentally cut 15 seconds off. oops

press 5-3-3, 130,145,165

chest to bar pullups 29 (missed my chest on two...so close to being a firebreather!)

11.30.11-Wednesday

2011-11-30T22:41:00.000-05:00

PANOS

Tired today so took a nap at 4pm and went in with a bit of energy.

Back squat 225x20

Reminds me of a WOD came up with a while ago. Did that shit sick. Fucking sucked ass.
30 Back squat 225
40 Deadlift 275
50 Bar facing burpees
Nasty!

WOD
20 min AMRAP
200meter run
5 HSPU to deficit 45's to floor
3 Bar muscle-ups (red band assist)
11+200/5
All rounds unbroken except the last i lost balance and came off the wall at 3. Goal was 10

Day of rest tomorrow.

11/30

2011-11-30T07:27:00.002-05:00

4 runs on 7 min
4:16, 4:08, 4:17, 4:07
6x20 meter flying runs

swim wod
5 rounds
50m
15 pushups
10 min?

muscle ups
2 strict every minute on minute 7 rounds, 1 in round 8 finished with 2 kipping round 9-10

11.29.11-Tuesday

2011-11-29T15:50:00.002-05:00

PANOS

Swimming!!!

6x 25 with full recovery

5 rounds
25 meters
15 push-ups
on 2 minutes

PM
Run (30-33seconds)
Max hang snatch (115)
1-6HHS
2-7HHS
3-8HHS
4-12HS(went to hang for more speed)

2 snatch push press + 5 ohs
115,135,155,175,205

sunday and monday

2011-11-29T05:25:00.002-05:00

sunday:

90 second dubs 165 unbroken

close grip bench 5-5-5 195,225,255

"white" 5 rounds 3 rope climb/10t2b/21 oh lunges 45#/400 m run

23:16

monday:

grace 2:15

OHS 225x5

"nutts" long chipper type from the other day 20:39

really hit a wall on the double unders during Nutts. mostly did sets of ten or in the teens up through one hundred then got a string of 46 and 27 or something like that. Could have easily gone much faster. going to start to incorporate 90 seconds of dubs after wods rather than as the warm up.

11.28.11-Monday

2011-11-28T15:10:00.000-05:00

PANOS

Muscle clean-"The Story of touch and go"
3's
75-120 in 5lb jumps EMOM (30 lifts)
2's
125-165 in 5lb jumps E2MOM(18 lifts)

Pure muscle clean through 120lbs. Slowed down at 165 so cut it out.

Muscle-up practice

C2B 2x7 (aiming for belly to bar, not quite there)

Front squat 5x3
250lbs

11.27.11-Sunday

2011-11-27T18:04:00.000-05:00

PANOS

CNJ-practice

Some singles and then

3x3 CNPJ (225lbs)-power clean to jerk in one motion.

10 rounds
1 Clean 225lbs
2 Rope climbs
3 Paralette HSPUs
20:00 +-

11.26.11-Saturday

2011-11-27T17:56:00.002-05:00

PANOS

Muscle-up practice

11.25.11-Friday

2011-11-25T19:07:00.000-05:00

PANOS

Run 1 mile (3x around block)

5:45?

Rest till 20 minutes

Run 1 mile (2nd ave x 2)

6:15?

Rest till 48ish

Run 800 meters

Slow as ass. Took Wes and Jess on the miles. Had nothing left for the 800.

3 minute AMRAP Ring dips alternating max reps with Wess and Jess

12,10,7,5

11.24.11-Thursday

2011-11-24T18:22:00.000-05:00

PANOS

HANG POWER CLEANS 225x1x5

Intervals
5DLx275
7C2B
100meter run
E2MOMx5rds
1rd of
10DL
14 C2B
200 meter

Rest 10 min

21-15-9
Cal row
Burpees
4:27
Ouch

11.23.11-Wednesdfay

2011-11-23T10:47:00.000-05:00

PANOS

Tuck front lever (5degree) 5x5

Squat clean 3x5
205lbs
Supreset 2 Paralette HSPU in between

11/22

2011-11-23T08:11:00.002-05:00

5x300yard shuttle 1:24, 1:31,1:32,1:40 (baby dodging), 1:35

push press up to 215 fail at 235, then 3x7@165

double unders 132PR

hspu 8,7,7,5

100 burpees 5:54
8 second pr but i made the burpees as legit as i possibly could. last time i did the 6:02 the burpee technique was pure shit.

bicep curls 60lbs 8x2

11.22.11-Tuesday

2011-11-22T13:52:00.001-05:00

PANOS

5 minutes of total time in handstand against wall. Active shoulder.

PCNJ(power jerk)
95x3,115x3,135x3
155x2, 185x2
205x1,1
Tried to pop off the catch

WOD 1
For time
6-9-12
205lbs x 6 (popped off the rack)
165lbs x 9 (push press)
135lbs x 12 (Fast and ugly)
4:29
Took about 30 sec between each set

Rest 10 min

WOD 2
21-15-9
Wall ball 11'/20lb
burpee box jump 24"
5:38
That was a big can off suck. All wall balls unbroken, and 1 extra reps on 1st and 2nd set. BBJ where singles the whole way. Holy crap this one could have hurt so much more.

11/21

2011-11-22T10:01:00.002-05:00

20 min amrap
5 power clean@145
10 toes 2 bar
15 wallball

9+5. about two rounds better than when doing it in the open

pm
glute ham raisex5,5@10lbs,5@20lbs,5x25#

21-15-9
11' wallball
burpee box jump
5:46

that one was spicy. had to break the round of 15 wallballs, should have waited a couple seconds after the bbj to start.

11.21.11-Monday

2011-11-21T12:16:00.002-05:00

PANOS

Snatch-work up in 10lb jumps from 95-185lbs
did 185 2wice.
Felt good to Snatch again. Actually it felt fucking great!

WOD
1 Rope climb
1 Snatch 135lbs
1 Rope climb
2 Snatch
1 Rope climb
3 Snatch
up to 8 Snatches

Started breaking up snatches at 3. A while ago would not have been an issue.

rest 5 minutes

Blitz!
1 Rope climb
3 Snatch 135 lbs
1 Rope climb
2 Snatch
1 Rope climb
1 Snatch

Under a minute and all unbroken. Raced Wes and got to the bar first but threw it behing me in my hastyness. It was fast thats all I can say. Fun stuff. FBCOW next week for sure.

11/20

2011-11-21T06:59:00.002-05:00

prowler push 1 plate emom for 16 min. alternating high/low about 30 yards

heavy fran 15-12-9 135#thruster/45#pullups
6:20

First time beating the posted times on mainsite! 4:33 was the best time by greg amundson. with a little more exposure to the weighted pullups could go much much faster on that workout.

close grip bench @ 245 5,5,5,4

11.19.11-Saturday

2011-11-19T15:38:00.000-05:00

PANOS

50 power cleans

-alternated 5s with Wes till we hit 10 rounds

10 min AMRAP

15 Plate GTO

10 lateral jumps

5 burpees

9+11

That was a little painful!