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12/19/16 – 12/31/16 Training

19-Dec AM A1. KB windmills; 5 slow controlled reps x4; rest 1 min – USed 44#, felt good.  A2. Strict press; 5, 5, 5, 5; rest 1 min  – 135,155,165,175 – Feltstrong. B1. Bent over supinated barbell rows; 6-8×4; rest1 min – 155,165,175,185, 8 reps for all sets B2. Neutral grip ring lean away pull ups @41×1; amrap unbroken x4; rest 1 min – 5-6 reps/set. Loved these on the lats. C1. Bent over DB elbowing rows; 6-8×3; rest 1 min – 25# DB’s – 8 reps each set work on good position C2. Powell raises; 10-12×3; rest 1 min – 12 reps each set with a 10# DB. Played with different setups as I kept getting more action from front delt.  + For time: 1k row (must be sub 3:25) 50 burpees 150 double unders 6:56, felt awesome on this. Rowed a 3:23, burpees were quick, DU’s unbroken (well almost, tripped with 1 left and just jumped and spun it around. Recover really fast on this. I could have rowed harder.  + mobility work 15-20 min PM Row 10 min easy + Row 15 seconds @1:25 rest 45 sec Assault 15 seconds @1300 watts rest 90 sec x12 – This got nasty. Heavy breathing more so than lactic. Feels really good recovering so well during high effort intervals now. The 1:25 row felt so easy. The A/B wasn’t hard until you hit about :11-:12 seconds. Crazy how you don’t feel anything and then right at :12 it just hurts. + Row 10 min easy – Abs cramped, did 5 on rower and 5 on a/b. + mobility work 15-20 min –...

12/7/16 – 12/18/16 – Training

7-Dec AM A. RNT OHS with light bands; 10 slow controlled reps x4; rest 1 min – Love these. Challenging . Left shoulder definitely has trouble with the stability. B1. Single arm DB OHS; 6 reps x4; rest 1 min bw sides/rest 1 min B2. Single arm bottoms up KB front squats; 6 reps x4/side; rest 1 min bw sides/rest 1 min – Used a 44# for the Front squats, and a 25# DB for the OHS. Focused on position. C1. Assisted german hang; 20 seconds x5; rest 40 sec C2. 5# weighted sholuder cars; 2 slow controlled reps in both directions x5; rest 40 sec C3. Overhead single arm bottoms up KB carry; 20 steps x5; rest 1 min – Used a 44# KB for OH Carry. The rest felt good. D1. Thumbs out band pull apars; 10 reps x3; rest 1 min D2. Straight arm single arm band lat pull downs; 10 reps x3; rest 1 min – Done. Good scap/rhomboid pump. PM A. Snatch pulls; 3×3; rest 2 min – 275, 295, 305 Felt good. B1. Clean grip deadlift @21×1; 4-5×5; rest 1 min B2. Single leg DB rdl; 8-10×5/side; rest 2 min – 224,245, 255, Felt strong. 53# KB’s for RDL. Focused on balance, not so much load. C1. Single leg back extensions; 6 reps x4/side; rest 1 min C2. BArbell hip thrusts; 10 reps x4; rest 1 min. 95, 115, 135, 145. Took a few sets to get adjust. Felt good though. + ski erg sprint 15 secnods @100% rest 1:45 x6 – Done. Love these. Would hold a 1:20,1:21  500m pace + mobility work 15-20 min 8-Dec...

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...

10/28/16 – 11/4/16 – Training

28-Oct A. Clean pulls; 3×3; rest 2 min – 315, 345, 365. Felt good on these today. Did some different hip warmups and position felt better on setup. Less resistance keep knees in when hips were flexed during setup for pull  + Row 1k @3:50 pace 10 unbroken deadlift @185 @3030 tempo rest 2 min Assault bike 4 min @300 watts 10 unbroken front squat @95# @4040 tempo rest 5 min x2 – Done. This felt good. Not bad at all. I took HR metrics on it here. Max 180 is a glitch. I never got that high. I’d say I got to 160 at the end of the barbell movements but it dropped quickly. + B1. Single leg back extension; 6 reps with 2 sec pause at the top of each rep x3; rest 1 min B2. Lateral DB step ups; 10 reps x3/side; rest 2 min Both done. Used 50# db’s/each for step ups. Felt great. Love the SL back extensions. ONe of my fav’s! 29-Oct Short on time today. Decided to hop in and join Brandi on the WZA qualifier. For Time: 30 Hang Power Cleans – 165# 90 WallBall – 20# 180 Double Unders 7:08, Felt good. Fun workout. Did 12/10/8 on HPC’s. 25/15/15/15/10/10 on WB’s, tried to do DU’s unbroken. Tripped at 122, then finished out fast. Quads are sore today, but not terrible. A. Split jerk; 2 reps on the min for 10 min @225# (alternate the front foot on each rep and stick the landing) B. Split stance two arm DB strict press; 8-10×3/side; rest 90 sec bw sides C1. Shoulder extension plank hold; 20 seconds...

10/26/16 – AM Training + PM AMRAP

A. Negaitve ring muscle ups w/ weight vest; accumulate 10 slow controlled reps – done Felt strong, but bottom of palm/wrist felt rough right were the ring rests.  B1. Feet elevated back bridge hold; 30 seconds x5; rest 30 sec B2. 90 degree bent arm isometric rope hang; amsap x5 rest 2 min –  (switch top hand per set) – Done. Loved this combo – 25 sec/set. C1. Planche leans; 20 seconds x4; rest 1 min C2. Tuck front lever hold; 20 seconds x4; rest 1 min – Done. Felt strong. + Prowler sprints (heavy); 10 seconds @100% effort rest 1 min x6 rest 2 min 15 seconds @100% effort rest 2 min x4 rest 4 min 20 seconds @100% effort rest 2:40 x2 These got nasty. A little lactic towards final sets. PM: Felt like sweating/moving again for the evening so made this up on the fly. Only had about 20 minutes. 10 min AMRAP: 16 Cal A/B 8 Sandbag over Shoulder/alternating – 150# 50 DU’s 4 rounds even. Felt good and was a fun combo. Love those rogue strongman sandbags. The short stubby 150# one feels like a small...

10/10/16 – 10/26/16 – New Zealand

AM: A. Front squat; 6 sets of 2 @80% 1rm; rest 75 sec- Done. Used 345# B1. Rear foot elevated front rack split squats; 8-10×3; rest 1 min – Used 95#, 105, 115# B2. Sumo stance good monrings; 10-12×3; rest 1 min – Used 75#,95#, 95# – Loved this combo. Glutes are trashed today from the split squats. + C1. Toe elevated dorsi flexion pulses; 50 reps x2/side; rest 1 min C2. Natural knee extensions; 10 reps x2; rest 1 min – Done. Love the pulses.  PM: A. Parallette Free HS Work – Haven’t toyed with these in a while. Felt fun to mess around. Was holding for 15-20 seconds on these.  + Ski erg sprint 20 seconds @100% effort rest 3 min x8 115-119m for each set. Was toying with Damper setting. Fastest I could get the pace down was 1:19. It felt sketchy sprinting on that thing. I thought I was going to break...

10/4/16 – 10/8/16 – Training

10/4/16: AM: 5 min Run + 5 min Row + 10 min Shoulder Flow + 5 min Ski + 10 min Hip Flow + 5 min Run PM: 3 RFT: 2 legless rope climbs – 15′ 12 WB – 30# 64 DU’s – 5:06, this was a fun triplet. Good little burner. + 12 min AMRAP: 250m Ski Erg 12 OHS – 155# 5 rounds + 150m ski. TRied to stay close grip on the OHS for practice. Felt good in flats.   10/5/16 –  PM Training A. Clean pulls; 3×3; rest 2 min – 341,352,363 – Felt strong! B. DB power snatch; 10 alt’ing reps x2; rest 2 min (100#) – No 100, so did 12 reps at 70. Wasn’t sure what aim is for this, but lemme know and I’ll either order one, or come up with another sub. C. Single leg split stance RDL; 8-10×2; rest 1 min bw sides – 70# for all sets. Felt solid. + 2 rounds for time: Row 500m 20 burpees 100 double unders – 7:48, Unbroken on double unders. 1:50 ish for row. Tough, but aerobic. + D1. Toe elevated balistic hamstring stretches; 50 pulses x2/side; rest 1 min D2. Diagonal stretch; 60 seconds x2/side; rest 1 min D3. Triangle stretch; 60 seconds x2/side; rest 1 min – This was awesome. Love this work. Hips felt great after words. Never done triangle stretch before. I’ve toyed with the balistic stuff in the passed but forgot about it. Feels so good on the hammy’s.   10/7/16 – PM Training A. Weighted strict CTB pull ups; 2 reps x8; rest 90 sec – I freaking loved...