Training February 19, 2015

Thrusters 
4x3 Start a set every 1:30
205 lbs.

I am pretty happy with this.  The second rep was always the toughest.

Weighted Pull-Ups
4x2-3 Rest 2:00
90, 70, 80, 90

I did two reps each time.  To be honest, I wasn't feeling these today for some reason.  I usually enjoy these.  I started at 90 and had a "Wow, that is heavy sh!t" moment.


20 Rounds
5 Wall Balls
3 HSPU 4" Deficit
1 Power Clean 205 lbs.
25:18

HSPU were a struggle from the beginning.  My shoulders just felt very tired.  I think on a different day the result would be considerably better, but for today, this was the best I could do.

Training February 18, 2015

Hang Clean
4 RM
231 lbs.

Wow, this was rough!  I am not really happy about the last two reps, but I fought through and got them done.

6 Rounds
7 Power Snatches 95 lbs.
7 OHS 95 lbs.
7 Unbroken CTBPU
50 Double Unders
Rest 2:30 between rounds
1:35, 1:35, 1:31, 1:31, 1:34, 1:48

I am really happy with the way this went, especially the butterfly CTBPU.  I never thought I would get these and I think they are looking pretty good!  They feel great!

Admittedly, I probably needed to push the pace a little more on the snatches and OHS.  After watching the video, I look pretty methodical (i.e. slow).  Plus, my double under technique was a little shoddy and it caught up to me in the last round.

Training February 17, 2015

Push Press + 2 Split Jerks
4 Sets / Rest 2:00 between sets
185, 205, 215, 225

Yup, pretty jazzed about the 225!

Front Squats 1 & 1/4
3-3-3 / Rest 3:00 between sets
225, 245, 265

I stayed a little lighter than I normally would because of my back, but I also had to attempt the 265 twice because on the first attempt around about rep number 2, the lights started to go out.  These are brutal!

EMOM 6
3 Bar Muscle Ups
6 STO 135 lbs. w/Axle bar

STO felt a little heavier than it did last week, but I got it done without any misses.

EMOM 6
6 HSPU
10 Box Jump Overs 24"

Got all rounds in under the 1:00 for the first time.  Really happy about that, but man, are my HSPU SLOW!

EMOM 6
8 TTB
8 Pistols

Old man alert!  Those pistols were just horrific!  I don't think I got one good rep with my right leg. Also, I know that I wasn't opening my hips at the top.  I did not do this on purpose.  My back was in permalock.

Training February 16, 2015

Monday, Monday...

EMOM 12
25 Double Unders
1 Snatch 165 lbs.

Well, this went a little better than last week.  Some of these snatches were pretty ugly and some were surprisingly good.  I failed one and had a few almost fails.  Positive take-away: a good learning experience on how to save a lift.  Although some of these reminded me of this (at least I didn't resort to paper towels):

For me, this is one of the more mentally challenging things we have done.

Back Squat
1-1-1-1 Tempo 22x1
Rest 3:00

I skipped this.  SI joint is still pretty ouchy and these aggravate it it pretty bad. If it was August, I would probably test it out, but not now.

For Time
50 Wall Balls 30 lbs. (25-10-5-5-5)(2:14)
10 Muscle Ups (2-2-2-2-2)
10 Clean & Jerks 185 lbs. (Singles)
6:25

Overall, this went about how I expected.  The wall balls went a little better than anticipated and the clean and jerks took a little longer than I had hoped.  The muscle ups were just what I expected, which is actually a win because they usually go way worse than I think they will.

In an attempt to beat one of the workout partners, I went at the clean and jerks a little too aggressively and failed the jerk on the fourth rep.  Slowed me down a little. Workout partner went to town after that and beat me pretty soundly.

Training February 14, 2015

0:00-10:00

1500m Row

30 Alternating KB Snatches 53 lbs.

7:14

Off the rower at 5:24. I went to the ground with every rep of the KB snatches. Didn’t know if we had to or not.

10:00-20:00

1000m Row

30 Bar Facing Burpees

5:51

Off the rower at 13:36 (3:36) and just kept moving on the burpees.

20:00-30:00

750m Row

30 GTO 95 lbs. (5-5-5-5-7-1-1-1)

5:47

Off the rower at 22:51 (2:51) and alternated between power snatches and clean and jerks until the last 10 reps when I went to all C & J.

I liked today’s work.

After a little rest, I practiced some butterfly CTBPU (#crossfitopen2016) and then did EMOM for 10 minutes alternating between 10 wall balls at 30 lbs. and 10 TTB.

Finished with Flight Simulator.  Untimed, but no misses.

Training February 12, 2015

Thruster
4x2 Heavy
Start a set every 1:30
205x3, 215

These felt good.  I am really happy with 215.

Weighted Pull-Ups
4x3-4
Rest 2:00
53(4), 70(4), 85(3), 80(3)

These didn't feel great.  My "pullers" are tired this week.  Barely got the third one on the third set so I decided to bring it down a little bit on the last set to make sure I got the reps.

5-4-3-2-1
Thrusters 135 lbs.
Bar Muscle Ups
3:29

Argh!  Just didn't feel comfortable on the pull-up bar today.  Shoulders are tired and tight so I had a hard time hitting these fluidly.  A lot of wasted energy resulted in some fails.  This is a minute slower than the last time we did it.  I went unbroken then.  Some NSFW words were used...

Training February 11, 2015

Today was a mixed bag.  Some good things, some not so good things.

Hang Clean
5 RM
220 lbs.

I just barely missed the fifth rep on the first attempt so I gave it another shot and hit it.  I am really proud of the first three reps (particularly rep three) on the second attempt. Not so much reps four and five.  I don't know why the video of the second attempt is so blurry.

5 Rounds For Even Times Across
7 Power Snatches 95 lbs.
10 CTBPU 
40 Double Unders
2:00 Rest
1:07, 1:10, 1:23, 1:59, 1:49

Not good at all.  I used this workout to see if I could put together big sets (at least, 10 reps) of CTB in the Open and I can't (fives it will be).  Grip started to burn out in the second round of CTB and it was all uphill after that. Did singles the fifth round.  I could barely hold onto the jump rope.  I am really going to need to have a solid strategy on the CTB workout in the Open.  It will be my weakness again this year.

The one bright side was that I think I moved the snatches pretty well, which, even at 95 lbs., was not really the case this time last year.

Here are rounds one and four.  My best and my worst.  On round one, you can see that I am able to get my head through my shoulders on the downward part of the kip and this makes the CTB look pretty efficient.  By round four, my shoulders and grip were smoked and I couldn't get my head through, which caused the kip to be almost non-existent.

EMOM 10

Odd: 10 TTB

Even: 10 Pistols alternating

TTB were good.  Feel much more confident with these then I did last year.

Pistols, as always, started off rough and got better as the rounds went on.  If these come up in the Open, I am going to have to warm up for these for days!