Monday 121105

A) OC Throwdown qualifier WOD#1
10min AMRAP:
15 Ground to Shoulder 95#
30 Double Unders
- 9+3

B) Snatch
3x1- 80%- 210#
1x1- 85%- 225#
1x1- 90%- 240# miss
1x1- 95%- 250#
3x1- 90%- 240#
2x1- 85%- 225#

C) Behind the Neck Split Jerk
3x1- 75%- 245#
1x1- 80%- 260#
1x1- 85%- 275#
1x1- 95%- 305#
3x1- 85%- 275#
2x1- 80%- 260#

OC Throwdown Qualifier wasn't too bad. My grip was blown up going into lifting but snatches felt really solid.

Saturday 121103

A) 20min for 1RM Jerk
- 275#

B) For Time:
5 Rope Climbs 15ft
20 Wall Balls 20#
5 Hang Squat Snatch 155#
4 Rope Climbs 15ft
20 Wall Balls 20#
4 Hang Squat Snatch 155#
3 Rope Climbs 15ft
20 Wall Balls 20#
3 Hang Squat Snatch 155#
2 Rope Climbs 15ft
20 Wall Balls 20#
2 Hang Squat Snatch 155#
1 Rope Climb 15ft
20 Wall Balls 20#
1 Hang Squat Snatch 155#
- 10:10

My shoulders were pretty worked from the rest of the week so my jerk was pretty pitiful. I felt really good on part B. I was really surprised that it was the Wall Balls that were probably the hardest part.

Per-workout: 5g Beta Alanine, 5g Citrulline Malate, 5g BCAAs, and CranLoad from Pure Encapsulation

Post Workout- 2 Scoops SFH Pure Whey, 30g Dextrose, 10g BCAAs

Friday 121102

A) 2 minutes to establish a Max Height Box Jump.
-50 in

-then (no break)

B) For Time:
12-9-6
Muscle-Ups
Front Squats @ 250#

Notes: There is a 8 minute cap. Racks MAY NOT be used for Front Squats.
-then (immediately at completion of the WOD, or when the 8 minute cap is reached)-

-48 Reps at the 8 min time cap

c) 2 minutes to establish a Max Height Box Jump.

-48 in

The Front Squats killed me, but the muscle ups were pretty easy.  I got to the the last 6 FS with about a min left and couldn't get my legs to squat the weight.  Box Jumps were pretty low for me.  All in all I thought this was a fairly poor performance from me today.

Pre-Workout: 5g Beta Alanine, 5g Citrulline Malate, 5g BCAAs, CranLoad from Pure Encapsulation 

Post Workout: 2 Scoops SFH Pure Whey, 30g Dextrose, 10g  BCAAs, and 1 can of Kill Cliff

Wednesday 121031

Happy Halloween!

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:
Run 1 mile – for time.
-6:23

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.
-305#

15 minutes to:
Run 1 mile – for time.
-7:50

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.
-22/18/12

-Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

15 minutes to:
Run 1 mile – for time.
-7:53

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.
-305#

First mile felt good but I was really disappointed with my mile times. Mile 2 and 3 should have been at least a minute faster, I just had to go in my run today.  I was pumped about my 3RM Power clean, I feel like I could have gotten heavier given more time.  I guess the runs and the cleans took more out of me than I thought because my ring dips were about half of what I was expecting, and after 3 max sets of dips I was pretty happy with 305# on bench.

I had to splice the videos together due to camera malfunction, but I have witnesses that this was all one attempt!

Tuesday 121030

A) 20 minutes to establish a 1RM Split Jerk
- 305#

B) 3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
- 2:37

*Rest 10 minutes.

C) 3 X ME UB Pull-ups – rest as needed.

40/22/23

I felt pretty good about my jerk considering I crushed my shoulder yesterday.  Part B felt great I missed twice on my second set of DU's but otherwise unbroken on everything else.  Unfortunately I was really disappointed with my pullups.  I should have gotten my, but my biceps were crushed.

Monday 121029

A) Every Minute on the Minute for 20min
Power Snatch off blocks from above the knee @ 80% 1RM Power Snatch
-190#

B1) HSPU's
Max Rep Strict directly into Max Rep Kipping
-10/10
-6/6
-3/5
Rest 30 Secs

B2) 3x5 Behind the Snatch Grip Strict Press from Behind the Neck. As Heavy as Possible.
- 95#
Rest 30 secs

B3) Pullups
3x (5 Weighted Pullup (as heavy as possible), 5 Strict, Max kipping)
5/5/14
5/5/11
5/5/9

The snatches felt light.  I was feeling really good with the snatches today.  I can see an improvement in my HSPU's which is great, because they are one of my biggest weaknesses.

Pre-Workout- 5g Beta Alanine, 5g Citrulline Malate, 5g BCAA's, and CranLoad from Pure Encapsulation

Post-Workout- 2 Scoops SFH Pure Whey and 15g BCAA's

Friday 121026

Swim Workout

A) 200m Swim NFT

B) 4x100m - 50m Freestyle (Crawl) + 50m Breast Stroke

:52

:51

:50

:50

-1:1 Rest ratio

C1) 3x50m Freestyle (Crawl)

Rest while partner goes

C2) 3x50m Breast Stroke

Rest while partner goes

-Performed as a relay

D) Breathe control Swim

25m No breathe

25m breathe every 6th stroke- breathe to favored side

25m breathe every 5th stroke 

25m breathe every 4th stroke- breathe to non-favored side

25m breathe every 3rd stroke

25m breathe every other stroke- breathe to favored side

E) Cool Down swim 50-100m

Back in the Gym

A1) 3x5 Double KB Strict Press- Heaviest Possible

-32kg KB's

-rest 30 secs

A2) 3x2 Legless Rope Climbs

-rest 30 secs

A3) 3x5 Weighted Ring Dips- Heaviest Possible

-70#

-rest 30 secs

A4) 3x10 Strict Pull-ups Unbroken

-rest 30 secs

Swimming felt great, really starting to feel comfortable in the water again.  Legless rope climbs got really hard after round 1, my grip was giving out.  Everything else felt good, but was difficult.

Pre-workout- 1 hour prior, and consisted of 3/4 lb tri-tip steak, a kombucha, and some dehydrated apple pieces

Post Workout- 1 hour after 10oz of Chopped Liver with 5oz of chopped up bacon, green onions, and spinach cooked in grass-fed butter. Plus a very large Japanese purple sweet potato

Tuesday 121023

A) Snatch:
2x2 @ 70% - 185#

2x2 @ 80% - 210#

2x1 @ 90% - 240#

2x1 @ 95% - 250#

4x1 @ 80% - 210#

4x1 @ 85% - 225#

- rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final 80% and 85% sets.


B1) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. 

-295#

B2) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
-210#, 225#, 245#

C) 10 minutes free-standing Handstand practice.

D) For time:

50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

=11:38

Everything felt great up to the the HS walks.  I couldn't stay in control, and that slowed me down big time.  

Pre Workout- 5g Beta Alanine, 5g Citrulline Malate, CranLoad from Pure Encapsulations, and 5g of BCAA's

Post Workout: I'm out of SFH protein, so instead I ate a 10oz Steak, 2 medium sweet potatoes, and a coconut water with 10g BCAA's. 

54" Static Start Box Jump at the Rhinos and Unicorns event at CrossFit Unbroken

Sunday 121021

Turkey Challenge Team (Thor and the 3 Ninjas) Workout-
Follow the Leader Workout: with a team of 2 guys and 2 girls
5/3 Bar Muscle Ups
10 Fat Bar Deadlifts 205#/125#
10 Pistols Alt each leg
10 Snatches 115#/75#
5/3 Rope Climbs

You're only allowed 1 Fat Bar and 1 Men's bar.  The weights must be switched out when the next member moves to that station. The order must be guy/girl/guy/girl or girl/guy/girl/guy.  One team member starts and the following team members can't move to the next movement till the person in front of them is done with the movement.
As soon as the last teammate completes his/her last rope climb, teammate 1 goes back through the stations in reverse, ie Rope climb, snatch, pistol, fat bar deadlift, bar muscle.  Time is stopped when teammate 4 completes his/her last bar muscle up.

I felt really slow and tired on this one.  I'm not use to working out on Sundays, and Friday and Saturday were both pretty long days for me.  But all in all I think as a team we worked well together, crushed the workout, and transitioned quick.

On a different note I have had a few people ask about my supplementation and eating schedule so I'm going to try and start posting stuff about that along with what I did that day for training.

Event 1 at The Rhinos and Unicorns Event this weekend

Saturday 121020

A) Max Height Box Jump
-54"

B) "Heavy Grace" @ 225#
= 6:18

Today was suppose to be a rest day, but I did these workouts to help raise money for a B4B Charity Event we held at CrossFit Unbroken called "Rhinos and Unicorns".  My sponsor, Clinch Gear, was there and really showed a ton of support for the event, my gym, and myself.  They raffled off a ton of gear and even made it possible for my athletes to get the same sic CF Unbroken/Clinch Gear shorts that Clinch Gear made for me.  The event was awesome and we raised a pretty good chunk of money for a great cause.  Thanks to everyone who came out and showed support.  Matt Hathcock, CF Unbroken Owner, put a lot of hard work into today and really put on a great event.

Friday 121019

A) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 1RM

- 210#

*rest 2 minutes

B) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of Clean used 121018 

-235#

C) 3 rounds 

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg 

10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg

20 Lateral Burpee Over the Box Jumps 20″

30 Jumping Squats 45#

=16:18

Part A and B got hard quick, but I hit all the lifts and they felt pretty good.  I felt slow and my feet kept cramping on part C.  Grayson Strange from York Street CrossFit came by and crushed this one with me.

Thursday 121018

A) Snatch from blocks, above the knee
10x1 Heavy but good form- 225#
- rest 60secs

B) Clean from blocks, above the knee
10x1 heavy but good form- 295#
- rest 60secs

C1) 3x5 Push Press as heavy as possible- 205#
-rest 30secs
C2) 3x12 Reverse Hypers- 225#
-rest 30secs
C3) 3x12 Bulgarian Split Squats- Front Rack (6/leg) - 50% 1RM Front Squat- 190#
- rest 30secs
C4) 3x1min Max Rope Climbs 15ft- 6/5/5
-rest 30 secs

Missed 3 snatches from lack of focus, but the cleans felt good. I felt like the weights I picked for part C were pretty tough, but got through without missing any reps. Rope Climbs were pretty killer.

Tuesday 121016

A) Clean and Jerk
2X2 @ 70% -225#
2X2 @ 80% -260#
2X1 @ 90% -295#
2X1 @ 95% -310#
4X1 @ 80% -260#
– rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

B1) 3X5 Pendlay Row
– rest 60 sec.

B2) 3X5 Jumping Good Mornings
– heavy but PERFECT rest 60 sec.

C) High Bar Back Squat:
1X5 @ 80% -350#
2X3 @ 85% -375#
2X2 @ 90% -395#
2X1 @ 95% -420#
– rest 2:00

D) 5 Rounds for total time:
15 C2B Pull-ups
200m Run
20 Wall Ball 20#
Rest 1:1 ratio between rounds
= 15:49

Clean and Jerks felt great hit everything up to 95%. I hit both my cleans at 95% but missed the Jerks, they were there my shoulders were just wrecked and didn't want to keep it overhead. HBB felt no so good missed my 3rd rep on set 2 of 85%, the 2nd rep on the 2nd set of 90%, and missed both 95% squats. Conditioning felt fine, lung burner but everything was unbroken and felt good.

Monday 121015

A) Snatch-
2x2 @ 70% - 185#
2x2 @ 80% - 210#
2x1 @ 90% - 240#
2x1 @ 95% - 250#
4x1 @ 80% - 210#
rest 60-90sec between sets up to 90%, on the last sets rest only 30secs

B) Snatch Grip Deadlift to Below Knee
3x5 @ 110% - 290#

C) Snatch Grip Push Press Behind the Neck
3x5 Heavy - 185#-205#-225#

D) For Time:
30 T2B
20 KB Thrusters 24kg (both hands)
1k Row
20 KB Thrusters 24kg (both hands)
30 T2B
= 11:07

Lifting felt good today, hit all my snatch pretty easily. Didn't have any push on the KB Thrusters everything else felt great T2B 15-8-7 both sets.

Saturday 121013

A) 15min to obtain a 1RM Snatch
= 245#

B) 15min to obtain a 1RM Clean & Jerk
= 305#

- 20# under my PR's for both lifts. Felt slow today.

Friday 121012

A) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of Power Snatch -185#

*rest 2 minutes

B) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of Max Power Clean & Push Jerk
- 225#

C) “Nancy”

5 rounds
Run 400m
15 OHS 95#
= 12:51

1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible (24kg), rest 45 sec.

Wednesday 121010

A. Squat Snatch from above the knee off of the blocks
75-80% 7x2 - 205#
-rest 60 secs between sets

B. Squat Cleans from above the knee off of the blocks
85% 7x2 - 275#
-rest 60 secs between sets

C. 3 Rounds
7 seated DB Press 70#
15 Reverse Hypers 225#
20 Barbell Step Ups Alt. 115#
7 Weighted Muscle Ups
- rest 30 secs between each movement

My lifts felt great! C was a hell of a lot harder than I thought it was, but it felt good. My back and abs are wrecked.

Tuesday 121009

So for the Next couple month or so I'm going to try some Outlaw CrossFit programming so most of what I post on here can also be found at The Outlaw Way.

A. Squat snatches
2x2 @ 70%- 185#
2x1 @ 75%- 200#
2x1 @ 85%- 225#
2x1 @ 90%- 240#
4x1 @ 75%- 200#
Rest only 60 secs between sets

B1. 5 Snatch Grip High Pulls to Chesy Height @ 185#
B2. 5 Non Heaving Snatch Balance
@165# x3

C. High Bar Back Squat
70%x5- every 30secs- 310#
75%x4- every 45secs- 330#
80%x3- every 60secs- 350#
The bar must stay on your back during the entire set

D. 3 Rounds
500m Row
75 Double Unders
= 8:07

Monday 121008

A. 10-9-8-7-6-5-4-3-2-1
     Power Snatches 115#
     Wall Balls 20#
= 6:43

B. Work up to a heavy single
     Shoulder Press
= 185#

C. Use 100% of B and perform 2 Reps EMOM of
     Push Press

Part A gave me Fran lung, and I was a bit disappointed in part B.  Part C felt like I should have used at least 205#

Friday 121005

A. 10 Rounds
     5 Deadhang Pullups
     5 Strict HSPU's
     10 Pistols Alternating Legs
=12:15

B. AMRAP in 5 mins:
     Max Double Unders
     - Every time you miss you must do 3 Burpees
=365

C. Team Training for The Turkey Challenge
     Girls go first and the bar can't touch the ground (human racks)
     50 Back Squats 95#
     5 Muscle ups
     15 Shoulder to Overhead 95#
     50 Front Squats 65#
     5 Muscle ups
     15 Shoulder to Overhead 65#
     50 Overhead Squats 45#
     5 Muscle ups
     15 Shoulder to Overhead 45#
     50 Back Squats 135#
     10 Muscle ups
     15 Shoulder to Overhead 135#
     50 Front Squats 85#
     10 Muscle Ups
     15 Shoulder to Overhead 85#
     50 Overhead Squats 65#
     10 Muscle Ups
     15 Shoulder to Overhead 65#
=22:35

I was pretty disappointed in my HSPU's on part A, but I PR'd my unbroken double unders- 175.

Thursday 121004

I was supposed to do a swim workout today, but the pool was closed so instead I did:
A. 20min to find 1RM power clean
=315#

B. EMOM for 20min-
1 Squat Clean 300#

I was short on time and had to rush the 1RM Power Clean. Next time I should be able to hit 325#. I also think I should have gone a little heavier on the EMOM, next time I'll try it with 310#.

Tuesday 121002

A. Squat Snatch
     - work up to a heavy single
=235#

B. EMOM for 10min
     1 Squat Snatch @ 80% 1RM
=215#

C. 3 Rounds
     10 Front Squats 165#
     50 Double Unders
     400m Run
=9:35

Snatch pull felt really weird today.  My grip was blown from yesterday, but started to fell better during the EMOM.  I need to remember to get into a better starting position with knees out before the 1st pull.  "C" felt way worse than I thought it would, my lungs were on fire.

Monday 121001

A. "Robb Rolfing"
      400m Run
      5 Muscle ups
      400m KB Farmer Walk 16kg
      1 Legless Rope Climb 15ft Ascent
      150m Walking Lunges
      1 Legless Rope Climb 15ft Ascent
      400m KB Farmer Walk 16kg
      5 Muscle ups
      800m Run
      5 Muscle ups
      400m KB Farmer Walk 16kg
      1 Legless Rope Climb 15ft Ascent
      150m Walking Lunges
      1 Legless Rope Climb 15ft Ascent
      400m KB Farmer Walk 16kg
      5 Muscle ups
      400m Run
=34:16

B. Back Squat
      -work up to a heavy single for the day
=425#
     

Saturday 120929

Early Training day

A. As Far As Possible in 9 mins:
     1 Push Jerk 185#
     3 Ball Slams 40#
     5 Bar Facing Burpees
     3 Push Jerks 185#
     5 Ball Slams 40#
     7 Bar Facing Burpees
     5 Push Jerks 185#
     7 Ball Slams 40#
     9 Bar Facing Burpees
     Etc.
= 9 Push Jerks, 11 Ball Slams, 13 Bar Facing Burpees

B. EMOM for as long as possible
     Split Jerk- starting at 145# increasing by 20# each min.
= 245#

C. Max Effort Ring Dips x3
    Strict as long as possible then kipping
= 21, 19, 22

My shoulders didn't want to do split jerks what so every, but the ring dips felt strong.

Friday 120928

A. Work up to a heavy clean
      -315#

B. 3 Rounds
     8 Split Snatches Alt. 115#
     7 Bar Muscle ups
     400m Run
     Time- 9:38

C. ME Ring Rows feet on box x3
     - 13, 9, 8

My pull felt good on the clean, but my catch felt horrible.  Caught 325# three times and couldn't stand up with it, felt like I was collapsing at the bottom.