1/23/12 – Training + Testing

will part 1:A. hang power clean – build to a tough single in a few sets 265#, 275#x Paused at knee. Pulls felt like crap today. I just feel weird doing these. No power at all. Way out of position.B. hang power clean – 85% of part A – single every 20 sec for 6 min 225#, felt easy. Shows that my HPC max should be much higher than 265#.C. ring L pull ups – 1-5 ladder x 4 – not for timeThese felt good but were really tough. Great session rest 4+ hours part 2:Airdyne:max cals in 3 min 96 calories. Breathing was GREAT. Lungs were great. Legs were destroyed!! Hurt bad afterwards. Started off way too fast. Was holding a 2500 cal/hr for about 45 sec. or so. Ended around 1400, haha. I was completely out. This was a fun...

1/21/12 – Team WOD

Knocked out a team WOD today at World Camp CrossFit in Albany, Ga. Run 500m400 Double Unders300 Situps200 Box Jumps100 OHS @ 95# Split between three of us. Overall probably did around 200 du’s, 110 situps, 70 or so box jumps, 50 OHS. Not sure time. Fun...

1/18/12 – Double Training

will part 1:Run 400 m @ 70,80,90,90,90,95%walk rest 2 min b/t sets Runs completed on a treadmill. Ancient equipment so did my best to keep up with 400m. Maxed out treadmill and incline on last set. Breathing felt great. Long warm up made a world of difference. rest 6+ hours part 2:A. EMOM – Squat Clean 3 heavy TnG – 8 minutes 225#, 225#, 230#, 230#, 235#,240#, 240#, 250# Breathing felt fine. Not lactic at all. Sets were taking around 10-12 sec. Should have gone heavier.B. 2 unbroken muscle ups on the 30 sec for 6 min Unbroken. Felt good. Worked on falling back from the top.C. 1-5 unbroken CTB chin up ladders x 5 – any pace you want 5:35, easy pace. Still wasn’t easy though. Pullups felt pretty tired from prior muscle ups. Fun day. Shoulder feel good. Back is ok from the cleans. Felt a few tweaks but everything feels pretty strong. Fired up for tomorrow. Our strength is shown in the things we stand for; Our weakness is shown in the things we fall for....

1/17/12 – Training

A. Hang Power Clean – 3 x 3 @ 80% effort; rest 1 min Stayed at 225# for all sets. Felt sharp and fast. It’s been a WHILE since we’ve cleaned. Felt nice to work on speed and technique. B. HS walk practice – 10 min Practiced turning around. Pretty difficult for me. Realized I need to really slow down my walk before trying to turn. Did it a few times though!C. Double Under speed practice – work on sets of 20’s only at top end speed Several sets of 20 with the heavy training rope. Around 11 sec. Then switched to my fast rope. Averaged 7-8 sec. Did 1 set of 50 in 22 sec. D. Row 15 min @ Z1 Rowed a 1:55 for about 6 min. then had to switch to the Airdyne for 9. Back is still giving me issues. Might steer clear of the rowing for a while. Any pulling under slight flexion flares it up pretty...

1/14/12 – Construction Series Event #3

OPT Construction Series #3 On the hour, every hour: 1st hour:5,4,3,2,1C&J – 205/115#MU’s(1 score = time) 3:59 2nd hour:2K Row + Max DU’s in 10 min(2 scores = time for row and reps of DU’s) 7:17 + 200 double unders 3rd hour:15,12,9R KB Snatch – 2/1.5 pdL KB Snatch – 2/1.5 pdBurpees – vertical body at top(1 score = time) 4:00 even 4th hour:12 min amrap10 wall balls – 20/14# to 10ft5 toes to bar(1 score = reps) 18 rounds = 270...