Monday, December 7

Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean & Split Jerks, build to tough single in 12 min
+
16 min EMOM
1st- 8 Push Press @ 115#
2nd- 8 Inverted Bar Rows as fast as possible
+
10 rounds for time:
Run 200m
10 Burpees

A: 205 caught it twice but on the first attempt didn't dip enough, dropped it and then retried it and got it.
EMOM: felt good grip started to go on the inverted rows but finished them
10 rds for time: 22:24

Saturday, December 5

Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:05
rest 4 min
Run 800m, rest 60 sec x 2 @ 4:05
+
A. Front Rack Walking Lunges, 4 x 10 steps, rest 2 min 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs

Bad run day
800m: 4:11 max heart rate 179
800m: 4:17 max heart rate 184
Rest: heart rate got down to 130
800m: 4:26 max heart rate 189 (side started cramping)
800m: 4:30 max heart rate 184

A: used the bar all sets
B: used 20 Dumbbells felt better instead of just having my back leg suspended in the air I placed it on the ground to help with stability

Friday, December 4

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets  **yes again
B. Push Ups- Max Unbroken, rest 60 sec x 3 **PT test standard, as soon as you loose rhythm, call the set   
C. Strict Pull Ups- 1/min for 5 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout.  active shoulders, active hollow body to arch body.
+
20 min steady easy run

A: 75, 85, 95, 105, 115
B: 26, 20, 21 (put a yoga block under my chest as soon as my chest hit the block, I went back up. When I started to slow down, I stopped the set).
C: got all 5 felt good, even tho I took a minute rest b/w most I've done in oneday.
D: felt good shoulders didn't hurt at all

Wednesday, December 2

A1. Push Press @ 20X1, 4 sets to 1RM
A2. Lean Away Hand over Hand Rope Pulls, 4 x 30 sec down & up, rest 2 min
+
14 min AMRAP
50 Cal Row
30 Toes to Bar
50 Wall Ball, 20#
30 Double Unders
+
12-15 min easy run constant jog

A1: 195
A2: grip was slipping, might be the rope or I need gloves

AMRAP:
 Got 1 full round and 1 calorie on the row
On Toes to bar I ended up breaking them down to 2 at a time before dropping off the bar

On Saturday, I cycled off all my supplements except multi vitamins. I could really feel the affect of that this week. I'm hoping it will break through my plateau that I've hit on the weight loss. I've never cycled off them in 6 months. 

Tuesday, December 1

10 min warm up track style/aerobic
+
4 x Run 400m @ 2:00, rest 30 sec
rest 4 min
x 2
(8 x 400m total)
+
A. Front Squat @ 30X1, 3 x 3 reps, rest 2 min building, last 2 sets hard
B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
C1. Hollow Hold, 3 x 45 sec, rest 30 sec
C2. Arch Body Hold, 3 x 45 sec, rest 30 sec

Runs sucked this morning, averaged a little over 2:00
Heart rate dropped fast but got up to around 171 on the runs 

A: 195, 205, 215
B: used 95#'s for all sets
C1: first 1 was fine next two sets were a struggle
C2: first set was hard the next two was even harder did get the full 45 secs on the third.

Monday, Nobember 30

A. Front Squat + Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 7 Push Press @ 115#
2nd- 8 Inverted Bar Rows as fast as possible
+
10 sets
Run 200m
7 Russian KB Swings, 70#
5 Burpees
rest 30 sec b/w sets

A: 195
EMOM: felt good 

Sets
Stayed consistent averaged 1:40 each round of 10

Sunday, November 29

In the following order, made up for my travel days

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets  **yes again
B. CG Bench Press @ 30X1, build to 1RM  
C. Strict Pull Ups- 1 x max reps
D. Kipping Pull ups- 1 x max reps, video and post to blog if possible
+
20 min steady easy run

A: 85, 95, 105, 115, 125 got all three positions best I've done on these
B: 190 no spotter felt good also an all time PR
C: got 2 true dead hangs also an all time PR
D: got 6 not even close to a PR. After reviewing the video I didn't activate my shoulders on the kip.  Poor performance 
Sent it in an email. 

Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:05
rest 4 min
Run 800m, rest 60 sec x 2 @ 4:05
+
A. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs

Averaged closer to a 4:10 runs weren't feeling good, might have been the 10 hour car ride the night before
A: 1st time so I just used the bar
B: still feels a little weird used 20# Dumbbells each arm felt a little wobble

Wednesday, November 25

Due to traveling I missed Saturday's and Tuesday's. I'm in Atlanta now and dropped into Crossfit Peachtree on my way to Charleston, SC. I did the following today and in the order below. 

A. Front Squat @ 30X1, 3 x 5 reps, rest 2 min building, last 2 sets hard
           185, 195, 205B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
           95# for all setsC1. Hollow Hold, 3 x 45 sec, rest 30 sec
           1st two sets were fine struggled on the last oneC2. Arch Body Hold, 3 x 45 sec, rest 30 sec
           1st set was fine but the 2nd and 3rd set was extremely hard
A. DB Walking Lunges, 4 x 14 steps, rest 2 min 
           40# db each hand seemed like my grip was failing on me. But I didn't drop them.
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w leg
           Tried these with the db ended up dropping to 10's I've never done these before, trying to get the technique             
           down since I was a drop in I did work much on this and will work on it back home.
A1. Push Press @ 20X1, 4 x 2-3 reps, rest 30 sec
           135, 145, 155, 165 got 3 reps each set
      They didn't have a rope so I couldn't do lean always

15 min AMRAP"
100 Jump Ropes
10 Burpees
10 V-Ups
10 Air Squats
          Completed 4 rounds and I got 100 singles and 7 Burpees completed in my 5th before time was up.

I then went to Piedmont Park and tried to do Saturdays run portion but my GPS kept losing signal.

I ended up doing a run/walk (counted walking as my rest) believe I got in 8, 400m total time including the 15 minute easy jog  was around 40 minutes. My phone said I did a little over 3 miles. I will say it was hilly and going up hill made me struggle.

Tuesday, November 23

This is Monday's workout

A. Front Squat + 2 Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 6 Push Press @ 65% 1RM
2nd- 7 Inverted Bar Rows as fast as possible
+
10 sets
Run 200m
7 Russian KB Swings, 70#
rest 30 sec b/w sets

A: worked up to 195
EMOM: did 125 for two sets then dropped to 115 on the push press, bar rows felt good
Sets: 
1:05
1:15
1:13
1:12
1:12
1:14
1:15
1:12
1:09
1:11

Friday, November 20

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets  **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run

A:   75, 85, 95, 105, 115, 125
B1: 145, 155, 165, 175, tried 185 but only got 1 rep
B2: did good on all sets brought my hands in closer to being under my shoulders and not so wide, struggled a little when I did that.
B3: 1st set was good, 2nd set struggled on 2nd and 3rd rep, 3rd set and 4th set the 1st rep was fine the 2nd and 3rd rep it seemed instead of holding for 3 secs each position it was more like the hole thing was 3 secs I could not hold myself in the positions. 

Run: almost 2 miles did the 1st mile in 9:52

Wednesday, November 18

A1. Push Press @ 20X1, 4 x 3-4 reps, rest 30 sec
A2. Lean Away Hand over Hand Rope Pulls, 4 x 25 sec down & up, rest 2 min
+
13 min AMRAP
10 Double Unders
10 Dead Lifts, 135#
10 Push Ups
10 Tuck Ups
+
12-15 min easy run constant jog


A1: 115, 125, 135, 145
A2: seemed like I was holding on for a long time my grip started to go.

13 min AMRAP

6 rounds plus 2 reps, I was excited did the first round in 42 seconds then everything started slowing down a lot, did better than I thought I would on the double unders. Went unbroken on all the deadlifts. But was out of breath just tried to keep moving. 

It was storming outside so I rowed 1500 meters instead of running. 

Tuesday, November 17

10 min warm up track style/aerobic
+
3 x Run 400m @ goal 1.5 mile pace **note times, rest 30 sec
rest 4 min
x 2
(6 x 400m total)
+
A. Front Squat @ 30X1, 4 x 5 reps, rest 2 min building, last 2 sets hard
B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
C1. Hollow Hold, 3 x 45 sec, rest 30 sec
C2. Arch Body Hold, 3 x 45 sec, rest 30 sec

AHR: Average Heart Rate, MHR: Max Heart Rate

400m:  2:02 MHR 160
Rest: AHR 140
400m:  2:09 MHR 164
Rest: AHR 146
400m:  2:08 MHR 169
Rest: AHR 122
400m:  2:13 MHR 169
Rest: AHR 150
400m:  2:01 MHR 177
Rest: AHR 151
400m:  2:14 MHR 177

A: 175, 185, 195, 205
B: 3x10@ 115#
C1: had trouble with these this morning seemed like it took everything to hold 45 secs, dropped to 40 and 35 next two sets.
C2: same as above wasn't a good day for core 

Monday, November 16

A. 2 Front Squat + 2 Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 5 Push Press @ 65% 1RM
2nd- 5 Inverted Bar Rows as fast as possible
+
5 sets on the 90 sec mark
8 Wall Ball, 20#
6 KB Swings, 53#
4 Burpees

A: built up to 175
16 min EMOM
Did 115 on the push press finished all sets
5 sets 
Finished all sets, started a new set at the 90 sec mark. I was averaging about a 43 secs of rest between sets, actually caught my breath. 
1: 42 secs
2: 47 secs
3: 47 secs
4: 48 secs
5: 47 secs

Saturday, November 14

Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ goal 1.5 mile time
rest 4 min
Run 800m, rest 60 sec x 2 @ goal 1.5 mile time
+
A. DB Walking Lunges, 4 x 16 steps, rest 2 min 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs

800m: 4:10
800m: 4:31
800m: 4:20
800m: 4:35

Average heart rate overall was 159, Max heart rate was 179. My goal was around 4:05 each 800m but this morning my lower back and upper but started hurting.  Not sure what caused it, I was running on pavement at South Beach's running path along the beach. I use my watch to keep up with the distance. 

A: did 4x16 didn't have any weights 
B: will add this one to Monday's or try and get to a gym on Sunday. 

Friday, November 13

Peak360 Crossfit. Got to meet Noah Olsen

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets  **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run

A:   65, 75, 85, 95, 105, 115, 125 felt good started losing the hook grip might have been from all the sweat tho. 
B1: 125, 135, 145, 155, started the set at 105 but that and 115 I didn't count 
B2: first two sets were good then the next two after hitting 7 it was a struggle
B3: felt strong the first two sets then it went down hill fast had trouble holding the 3 seconds felt easier to fold it up top then it did at 90 degrees. 

Then did the neighborhood WOD party, scaled group AMRAP in 12 mins

5 Hang Cleans 115#
10 box jump overs 20"
200m run
10 front squats 115#
5 burpees over the bar

Total was 3 rounds and 6 reps didn't push hard just kept a steady pace. 

Then did a slow 15 min jog. 

Thursday, November 12

I am crossfit, Coconut Grove

Warmed up then did

Front SQ, 4x4: 155,165,175,185. No belt,
Good Mornings 3x8: 75,85,95
Hollow holds: 3x45 secs
Push press 4x8: 75, 85, 95, 105 only got 6 last set

12 min AMRAP

8 thruster 75#
8 burpees
8 20" box jumps

4 rounds and 17 reps

I did all the above in about an hour and half.  The box had no a/c, it was hard to push through.  On the AMRAP both my sides started cramping and about 3 mins left I felt like I was going to puke.
I would like to think I could do a lot better on that AMRAP in different conditions.

Also, I remember previously a lot of my sets, I would jump 20+ pounds b/w sets.  In the class over the weekend they mentioned you shouldnt jump that much b/w sets and if you are you didn't start were you should have. So I'm going to start a little heavier but my increases will be smaller.  Let me know if you agree or disagree.

Wednesday, November 11

Miami Beach Crossfit

Warmed up

5 rds

Kipling drills 2-1-2
Glute hamstring developers
Hand stand holds 30 sec (toes only touching the wall)

10-8-6-4-2 for time

Reverse rope climbs
(feet under the rope, standing straight up walk yourself down till your shoulders touch the ground and then pull yourself back to a standing position, feet doesn't move.
+
OHS @65#'s

Went unbroken on all OHS's grip started hurting on the rope climbs total time 8:32

Saturday, November 7

CF-1 Class

WOD

3 rds for time

15 thrusters @ 75#'s
12 burpees

Total time 7:03

Friday, November 6

A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets
B1. CG Bench Press @ 30X1, 4 x 4-6 reps, rest 30 sec
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run

A:    65, 75, 85, 95, 105, 115. Failed on the first try on 95, then made the next two till I hit myself in the forehead on the 115.
B1: 115, 135, 145, 155 only got 155 5 times
B2: did all sets of 10 started struggling a little on the last set after 7
B3: on all sets the first rep was fine, started struggling on the second and the third rep was very hard never held at the top or at 90 degrees. 

Run

Felt good even thou the humidity his morning made it feel like a sweat box. Over all felt exhausted from the workout today. 

Wednesday, November 4

A. RFE Split Squat @ 30X1, build to 8RM/leg **DB’s in hands, rest 60 sec b/w legs, as needed b/w sets
B. Ring Push Ups 50 for time:
+
Row 400 @ 95% effort 
30 sec FLR on Rings
rest 2 min
x 5 

A: Worked up to 70#'s, two 35 # Dumbbells 
B: 3:46 

Rows in time not pace 
1: 1:49
2: 1:46
3: 1:47
4: 1:51
5: 1:44

All the holds were brutal today, think my shoulders and arms were spent from the push ups.