September 30, Wednesday

CG Bench Press, build to 3RM
+
10-15 min track style dynamic warm up
+
Run 400m @ 2:00
rest 60 sec
x 3
rest 3 min
x 2
(6 x 400m total) 

1: 165 3RM

1: MHR 165
2: MHR 167
3: MHR 176
4: MHR 177
5: MHR 180
6: MHR 183

All set were between 1:57 and 2:03, MHR = Max Heart Rate

September 29, Tuesday

A. Russian Kb Swings, 5 x 10 reps, rest 60 sec **70#
B. Tabata Sit Ups, 20 sec on/10 sec off x 8
+
Row 30 sec 85% aerobic effort
rest 30 sec
x 10
rest 2 min
x 2
(20 sets of 30 on 30 off total)

Sit ups I felt haven't done those in awhile
Set damper on 9, I usually have it on 8, tried to keep a 2:00-2:10 pace. Total meters all together 2602 meters. 

PBB Competition

Team sprint: 2:58
Pick 2: 9:48
Reverse: 10:12
Clean complex: 170 lbs, I ran out of time, I felt I could have gotten more but didn't fail on any set I did.

Team finished 16th

September 25, Friday

A. Clean Complex, build to 155 for a set
B. Negative Pull ups, 3 x 3, rest as needed for quality reps
+
Row 150m @ max effort, rest 3 min x 5
+
Mobility

A: built to 155 no issues
B: no issues
5 sets of rows 
1: .29 seconds 
2: .29 seconds 
3: .28 seconds
4: .28 seconds
5: .29 seconds

Damper was set on 8, I couldn't pull any harder or go any faster. 

September 23, Wednesday

A. Front Squat + Jerk, build to 165 for a set
+
3 sets @ high effort
Row 20 Cals
7 Snatches
rest 2 min b/w sets
+
Row 15 min @ 2:10/500m

165 felt okay was hard but I got them with no weight belt

3 sets
1: 1:40
2: 1:48
3: 2:10

Row felt great on the 15 mins. On the above 3 sets I went all out by the 3rd round I was completely winded. 

September 22, Tuesday

10-15 min aerobic run warm up mixing in run drills and dynamic ROM
+
Run 200m @ :57, rest 60 sec x 3
+
Run 800m @ 4:30, rest 3 min x 3
+
Run 10 min non stop cool down
**yes track HR please
+
5 sets
30 sec FLR on Rings
30 sec Arch Body Hold

200m: max hr 156
200m: max hr 166
200m: max hr 162

800m: max hr 170
800m: max hr 172
800m: max hr 175

Did really well at keeping on pace. B/w the 800's my HR dropped to 110-120 probably the best its dropped so far b/w sets.

September 21, Monday

A. Clean Complex, build to 165 for a single set
B. Front Squat, 3 x 3 @ 205, rest 2 min
C. Box Assisted Pull Ups @ 40X1, 4 x 4-5 reps, rest 2 min **bend knees and put toes on box, use arms as much as possible and legs as little as possible but adjust as needed to get reps done unbroken
+
4 x 10 Burpees AFAP, rest 2 min b/w sets

A: 165 did great resetting my hook grip. 
B: 205
C: did all

Burpees

.30
.30
.31
.31

September 19, Saturday

4 sets @ high effort **mix and match order every time through
75 Jump Ropes
7 Burpee Box Jump Overs, 24”
25’ Reverse Bear Crawl
2 Wall Walks
15 KB Swings, 53#

2:37
2:53
2:58
3:11

Wall walks were new felt them a little in my lower back. Working on keeping my core tight.

September 19, Friday

A. Hang Snatch + 2 OHS, 1/90 sec for 8 sets building **remember, full squat unless power is noted
B. Over Head Squat @ 33X1, build to 3RM <12 min **keep grip at Snatch grip, that’s the position we want to strengthen.  You may need to move snatch grip in a hair
C1. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 20 sec b/w arms **heavy
C2. Ring Bicep Curls @ 30X1, 4 x 10-12 reps, rest 2 min
+
4 sets @ high CONSISTENT effort
7 Thrusters, 115#
7 Ring Push Ups
Run 400m
rest 2 min b/w sets

A: 115
B: 115
C1: ended with a 53kg KB
C2: completed all reps

Set 1: 3:00
Set 2: 2:51
Set 3: 3:16
Set 4: 2:44

Anna Newman was running the clock and pushing/cheering me on. I felt good but was spent afterwards, due to me doing the below. I did the following 30 mins before the programmed workout.
The following were performed in this order with a teammate.
PBB Team Scaled events 10 min rest between events

"Reverse"
40 Box Jump Overs 20"
40 Snatches 95lbs
40 Cal. Row

He did more box jumps and we halfed the cal row, I did more of the snatches total time 6 mins. My pace on the cal row was 1:32.

"You Pick 2"
2rds
40 SHO 115lbs
20 Bar facing Burpees

We did more of the Burpees and I did more of the SHO total time for both 7 mins

"Complex"
1 Clean + 2 Hang Cleans + Jerk

 I did 155lb was tired from all the above

September 15, Wednesday

A. Clean + 2 Hang Cleans + Jerk, 1 set/90 sec for 8 sets building **start w/ 115# **high hang means torso stays completely vertical in hang position **unless i specify power, always catch in full squat
B1. Romanian Dead Lift to just below knee cap @ 22X1, 4 x 3-5 reps, rest 20 sec **double OH grip, focus on butt back knees just unlocked, squeeze butt to extend
B2. CG Bench Press @ 31X1, 4 x 4-6 reps, rest 2 min building
+
3 rounds for time:
Row 400m
15 Dead Lifts, 165#
15 Push Ups

A: 115, 125, 135, 145, 155, 165, 175 
I haven't perfected resetting my hook grip on the way down for the hang clean, so I just keep the hook grip through out the movements. When I got up to 175 I was loosing the hook grip. Mainly only on the second hang I'd lose my grip and ended up dropping the weight. Tried it a couple of times and was stuck at 175 and didn't go up for the 8th set. 

B1: 4x5 125, 135, 145, 155 grip was getting weak
B2: 4x6 125, 135, 145, 155 on the last set I only got 4

3 rounds for time, 

10:20.  I felt better after these 3 rounds than I have on any of the other ones I did before. 

September 14, Tuesday

10-15 min aerobic run warm up mixing in run drills and dynamic ROM
+
Run 200m @ 1:03, rest 60 sec x 3
+
Run 800m @ 4:43, rest 3 min x 3
+
Run 10 min non stop cool down
**yes track HR please
+
5 sets
30 sec FLR on Rings
30 sec Weighted Chinese Planks

Runs felt better tried to stay close to the pace time

200m time 59 sec, Max HR 157
200m time 57 sec, Max HR 162
200m time 54 sec, Max HR 169

800m time 4:13, Max HR 179
800m time 4:30, Max HR 179
800m time 4:38, Max HR 180

FLR's were hard couldn't do the whole 30 seconds on the 4th or 5th rounds.
Planks were okay 

September 13, Monday

A. Power Snatch + Snatch Balance, 1 set/min for 10 min focus on dropping under it into a good partial squat on PS and then catching low in squat on SB - video a set or 2 **again, focus on catching lower and dip and drive on SB
B1. Front Squat @ 31X1, 4 x 4-5 reps, rest 20 sec
B2. Box Assisted Pull Ups @ 40X1, 4 x 4-5 reps, rest 2 min **bend knees and put toes on box, use arms as much as possible and legs as little as possible but adjust as needed to get reps done unbroken
C1. Double KB Front Rack RFE Split Squat @ 30X1, 4 x 6-8/leg, rest 30 sec b/w legs
C2. Inverted Bar Rows @ 20X1, 4 x 8-10 reps, rest 30 sec
C3. Parallette Push Ups @ 30X1, 4 x 8-10 reps, rest 90 sec

A:  95
B1: 185
C1: 8kg kb each hand
C2: 4x10 grip and arms were done when I got to the fourth set 
C3: 4x10 completed all (chest was sore the next day)

September 12, Saturday

4 sets @ high effort **mix and match order every time through
75 Jump Ropes
15 Burpees
15 Box Jumps, 20” step down
15 Sit Ups
25’ reverse bear crawl

1: 4:24
2: 4:45
3: 4:36
4: 4:51

Wasn't feeling good might have been from flying all weekend. I threw up between rounds 3 and 4.

September 11 Friday

A. Hang Snatch + 3 OHS, 1/90 sec for 8 sets building **remember, full squat unless power is noted
B. Over Head Squat @ 33X1, build to 3RM <12 min
C1. Single Arm Bent Row @ 20X1, 4 x 8-10/arm, rest 20 sec b/w arms **heavy
C2. Ring Bicep Curls @ 30X1, 4 x 10-12 reps, rest 2 min
+
4 sets @ high CONSISTENT effort
10 DB Thrusters, 30#/H
10 Push Ups
Run 400m
rest 2 min b/w sets

A: 105
B: 115 (overhead wide grip was hard to keep, I moved my hands in a couple of inches and it felt better).
C1: 20, 30, 40, 53lb kb (didn't have any db's over 40, so I used a KB)


4 sets
1: 3:15
2: 3:20
3: 3:28
4: 3:26

Wednesday, September 9

A. High Hang Clean + Below Knee Hang Clean, 1 set/90 sec for 8 sets building **start w/ 115# **high hang means torso stays completely vertical in hang position **unless i specify power, always catch in full squat
B1. Romanian Dead Lift to just below knee cap @ 22X1, 4 x 4-6 reps, rest 20 sec **double OH grip, focus on butt back knees just unlocked, squeeze butt to extend
B2. CG Bench Press @ 33X1, 4 x 4-6 reps, rest 2 min building
+
3 rounds for time:
Row 400m
21 KB Swings, 53#
12 Ring Push Ups

A: last set 175
B1: last set 145 (first time doing these in a long time)
B2: last set 135

3 rds for time:  11:40 (had to break up the KB's on the 3rd round and broke up the ring push-ups on each round).

Tuesday September 8

10-15 min aerobic run warm up mixing in run drills and dynamic ROM
+
Run 200m @ 1:05, rest 60 sec x 3
+
Run 800m @ 4:45, rest 3 min x 3
+
Run 10 min non stop cool down
**yes track HR please
+
5 sets
10 V-Ups
30 sec Superman holds

Starting with the 200 meters after the warm up my heart rate was 131. By the end of the last 800m my heart rate was 183.

Monday, September 7

A. Power Snatch + Snatch Balance, 1 set/min for 10 min focus on dropping under it into a good partial squat on PS and then catching low in squat on SB - video a set or 2
B1. Front Squat @ 33X1, 4 x 4-5 reps, rest 20 sec
B2. Box Assisted Pull Ups @ 40X1, 4 x 4-5 reps, rest 2 min **bend knees and put toes on box, use arms as much as possible and legs as little as possible but adjust as needed to get reps done unbroken
C1. Double KB Front Rack RFE Split Squat @ 30X1, 4 x 8-10/leg, rest 30 sec b/w legs
C2. Inverted Bar Rows @ 20X1, 4 x 8-10 reps, rest 30 sec
C3. Ring Push Ups @ 30X1, 4 x 8-10 reps, rest 90 sec

A: worked up to 85 pounds just working on form. Emailed you the video.
B1: worked up to 185 couldn't keep the seconds hold at the bottom dropped down to 155.
B2: arms are feeling fatigued, might have tried to hard.
C1: 18 pound each arm held at the chest.
C2: couldn't complete 10 arms were spent only got 8 in the sets.
C3: arms were done couldn't get past 7 push ups on any set.

Saturday September 5

Saturday
A. Dead Lift @ 30X1, build to 1RM **perfect technique, I’m not concerned with how willing you are to hurt your back. Must lower down 3 sec
+
10-15 min track style warm up
2 x 100m sprints @ goal pace , walk back for recovery
+
Run 1 mile for time 

A: 335 (30 pounds lower than my PR, but kept to good form)
B: fastest 100m was 15 seconds
C: 1 mile run was 9:46

I wear a heart rate monitor for my runs and use a high school running track for accurate distance.  If you want me to add my heart rates let me know. 

Friday September 4th

Friday
A. BSQ @ 30X1, build to 1RM
B. Pull Up, 1 x max reps
+
10-15 min aerobic track style warm up
+
3 x 20-30 meter sprints @ 80-90% effort, full recovery rest
+
Run 400m for time: *preferably on a track

A: 335 (My PR is 355 but felt my form was really bad so I stopped at 335) 
B: 1
C: 1:37 (400m run)

I live a half mile away from the crossfit gym and a high school running track. 

Wednesday Sept 2

I missed Tuesday due to work so I did both Tuesday and Wednesday on Wednesday. One in the morning and one in the afternoon. 

A. Power Clean, build to 1RM **video from the side
B. Pendlay Row @ 30X1, 4 x 8-10 reps, rest 2 min
+
10 rounds for time:
4 Burpees
6 KB Swings, 53#
8 Wall Ball, 20#

A: 175 and videoed 2 reps at 155
B: 85, 95, 105, 115 (first time doing these)
C: 16:38

Still trying to figure out how to upload a video to this, but I emailed it to you.

Wednesday afternoon:
A. DB Press @ 30X1, build to 8RM
B. RFE Split Squat @ 30X1, build to 8RM/leg
3 min AMRAP Double Unders
10 min AMRAP
Box Jumps, 24” step down every rep

A: 35 lb each arm
B: 65lb used a bar on the back (the 65 includes the bar weight)
C: 46
D: 111 steady pace wasn't out of breath but had trouble walking

After that work out I ended up helping someone on a team event and did
250 meter row at a 1:50 pace
30 kettle bell swings (53 lb)
15 band assisted dips
2nd set after my teammate did there's
250 meters at a 1:45 pace
30 kettle bell swings (53 lb)
15 band assisted dips