11/28/16 – 12/6/16 – Training Camp at TTT

28-Nov AM With Noah/aaron/travis (10-11:30) A. Snatch; build to a moderate effort single – 275, weird misses at 295#. Built to fast, shoulders weren’t ready. + For time: 34 Snatches – 200# 6:23, all singles, paced a little too much early I think. Did the last 10 reps, pretty fast. PM 20 min amrap: 500m row 30 double unders 500m ski erg 10 burpees over the rower 4 rounds + 136m, ouch. This was rough. Super happy with the pace I held from the beginning. I committed and held on. Strong mentally and happy with the effort. Hardest movement was the ski erg. 29-Nov AM (with brandi … but some adjustments) A. Strict hspu; 10 min amrap – 111 reps, did 6 reps every 30 sec for about 70 of them, then went to 3 every 15 seconds, then doubles. Not many singles. I think next time I will go to 3’s much sooner. HAppy with this. B. Muscle ups; 30 for time in sets of 6 unbroken for time – 4:43, I went emom until the last set, then rest an extra 20 seconds. Good pacing, Can probably squeeze out a bit more.  C. HS walk tech work 20-30 min – Going to do in PM with Tony. D. GHD sit ups; 60 for time – 2:21, I actually thought I’d get this done faster as I did 30 pretty quck, then took a short breath for each 10 reps for the last sets.  E. back bridge/L-sit/hanging L hold work – Did the handstand “press through” drills + Hanging L Hold on Stall Bars.  + mobility work 20-30 min PM Watt...

11/12/16 – 11/25/16 – Training Week

12-Nov A. Single arm DB strict press; 8-10×4/side; rest 1 min – 50#,50#, 70#, 70#- 8 reps for 70#. Tough, but felt good.  B1. Pike hspu on box shoulder taps (straight legs, perfectly stacked… only set the box as high as needed to get in the right position); 10-20 slow controlled perfect reps x3; rest 20 sec B2. Tuck front lever; 20 seconds x3; rest as needed – Both done and felt really strong. The Tuck front lever felt better than it ever has. My legs/core felt really solid. C1. Bent arm 90 degree isometric rope pull up; 20 seconds x4/side; rest 1 min C2. Ring push ups; 10 reps @31×3 – externally rotate at the top; rest 1 min – Bent arm hangs felt really strong. Definitely improvement there. Ring push-ups burned like a mother. Had to break last set to stick to tempo. + For time: 200 foot hs walk 75 TTB 8:55, broke HS walks into 25′ segments. Was done in about 3:30. TTB went, 10/5’s until the last 20 then 3’s, 2’s & singles. + D. Crossover symmetry iron scap protocol Good training day. Feeling really good lately. 13-Nov OFF Felt like moving a little bit today. Went to the gym and did: 5 rounds for time at 90% (stayed under 160 bpm) 18 cal A/B 15 cal Ski Erg 12 GHD 60 DU’s 17:55, felt good to breathe and sweat. Then did some hip mobility and iron scap protocol. 14-Nov A1. Squat clean; 3×3 TnG 275# rest 20 sec A2. Assault bike 90 seconds x3 @400 watts; rest 20 sec A3. OHS; 15 unbroken 135#...

11/6/16 – 11/11/16 – Training Week

6-Nov A. Split jerk; build to a moderate effort triple from blocks – Skipped since I went heavy in both lifts yday. + 3 rounds for time: 4 legless rope climbs – 13′ 50 foot hs walk – 6:07, this was fun! Did 4 rope climb/round as our is only 13′ at the gym and I can get up there pretty easily. HS walks were done in 25′ segments unbroken each time. It was a good HS walk day suprisingly. Haven’t walked in a while.  rest 5 min 5 rounds for time: 8 CTB pull ups 12 strict hspu 8 GHD sit ups – 8:51, ctb’s fast, hspu’s broke up early to avoid burnout. All HSPU’s for me in this one. + B1. Shoulder extension plank hold; 20 seconds x5; rest 40 sec B2. Planche leans; 20 secodns x5; rest 40 sec – Both of these done. Felt really strong.  B3. 90 degree bent arm rope hang; amsap x5 (alternate top hand); rest 3 min – :25/round. feeling strong on these C. Powell raises; 10-12×4; rest 1 min bw sides – done, used 10# PM – Went for a 30 min easy bike ride with Brandi this evening. Body feels good.  6-Nov OFF 7-Nov A1. Front squat; 3×3 @315# (AFAP through both ROMS) rest 20 sec A2. Assault bike 20 secods x3 @1200 watts; rest 10 sec A3. Thrusters; 15 unbroken 95# x3; rest 3 min – Kablewey. This one hurt the legs. I was able to hang in there and keep pace for all of it. Went fast on last set of thrusters. Tough to go fast on last set of front...

11/5/6 – CrossFit Lift Off

AM: Decided to hop in on the CF lift off at Hit & Run. We had a client in town for the SSC and thought it’d be some good environment to throw down. He pr’d snatch & clean/jerk. Solid day! I hit 275# on snatch and 345 on c/j. Both felt good. Didn’t try for more. The metcon felt pretty good. Still learning I have a bit more on those right now. I can feel some my capacity coming back. 15 min AMRAP: 25 Pull-Ups 50 Cal Row 100 OHS – 45# 50 Box Jumps – 24″ 25 Pull-Ups I got 1 round + 3 OHS. Could have been more aggressive on the pull-ups & box jumps. I was flying on the row and hurting badly at the same time. I ended with a good push. Finished the row with :10 left and ran to the bar to get 3 OHS. Happy with effort and had a blast...