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Saturday, December 13, 2014
Thursday, December 11, 2014
Chain Day! Thursday A. Snatch balance 3-3-3 rest as needed. Focus on speed under bar over load. #155 - kinda sloppy today B. HBBS w/ chains, 8-6-4-2 Rest 3:00 between sets #225-#255#285(3)-#305 plus the chains (#40) C. Snatch 1-1-1-1-1 rest as needed Finished at #175 didn't feel these today 8 x 500m row at or :01 faster than last week. rest 2:00 off rower #crossfit
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Wednesday, December 10, 2014
Wednesday December 10th, 2014
The aftermath of #doublegrace #neversaydie
Wednesday
For time, at 85% effort:
35 CTB pullups (5s, 3s, 2s)
30 Toes to bar (worst I've felt on these)
25 Burpees
20 Wallball (10-10)
15 CTB Pullups (5-5-5)
10 Toes to bar (5-5)
5 burpees.
9:59 - just a mess, no flow today!
rest as needed then;
Double Grace:
60 clean and jerks, #135
Finished in 5:44 (2:30 for first 30, 3:14 for the second) - first 30 felt solid,m didn't push the pace too hard, 30s off my PR. Around the mid-40s started to doubt my self. Collected it when I hit 10 left and just tried to keep moving. I think I can shave time off of this one by being more efficient in my movements.
rest 5 min then AirDyne 30 at 85%/30s easy spin x 20 - didn't quite feel this one today! Struggled to stay in high 200s/low 300s.
Wednesday
For time, at 85% effort:
35 CTB pullups (5s, 3s, 2s)
30 Toes to bar (worst I've felt on these)
25 Burpees
20 Wallball (10-10)
15 CTB Pullups (5-5-5)
10 Toes to bar (5-5)
5 burpees.
9:59 - just a mess, no flow today!
rest as needed then;
Double Grace:
60 clean and jerks, #135
Finished in 5:44 (2:30 for first 30, 3:14 for the second) - first 30 felt solid,m didn't push the pace too hard, 30s off my PR. Around the mid-40s started to doubt my self. Collected it when I hit 10 left and just tried to keep moving. I think I can shave time off of this one by being more efficient in my movements.
rest 5 min then AirDyne 30 at 85%/30s easy spin x 20 - didn't quite feel this one today! Struggled to stay in high 200s/low 300s.
Tuesday, December 9, 2014
Tuesday December 9th, 2104
Tuesday:
A. Split jerk: 6 x 2 at 80-90% 1RM begin a set every :90
#205 - #205 - #210 - #210 - #215 - #215 - all felt solid except for the first set of #215, recovered on the last set though.
For time:
5-4-3-2-1
Ring muscle ups
squat-snatch, #135
4:51 - Not sure where the time went on this one, Definitely too slow, need to cycle Snatches quicker(3 misses 2 in the 4s to open, and the first of the 3s)! MU were unbroken which was a positive!
rest as needed then:
3 rounds:
400m run
2 legless rope climb.
7:15 - slow rope climbs, not feeling the run today either!
A. Split jerk: 6 x 2 at 80-90% 1RM begin a set every :90
#205 - #205 - #210 - #210 - #215 - #215 - all felt solid except for the first set of #215, recovered on the last set though.
For time:
5-4-3-2-1
Ring muscle ups
squat-snatch, #135
4:51 - Not sure where the time went on this one, Definitely too slow, need to cycle Snatches quicker(3 misses 2 in the 4s to open, and the first of the 3s)! MU were unbroken which was a positive!
rest as needed then:
3 rounds:
400m run
2 legless rope climb.
7:15 - slow rope climbs, not feeling the run today either!
Monday, December 8, 2014
Monday December 8th, 2014
Just pick up the ball! This was a fun day of training! I loved these movements!
A. HBBS: 3-2-2 rest 3:00
@ #306-#325-#330 - these felt better than they had in a few week, which surprised me somewhat because my nutrition wasn't good yesterday, and I did 23 miles of climbing gravel riding on the bike yesterday too!
B. Power Clean clusters 4 x 1.1.1 rest :15 between reps, 2:00 between sets, building.
@ #190-#215-#225-#235
First sets felt smooth, #225 was solid, the first 2 of #235 were good, but the last was a mess! (video will come later today)
then:
5 sets for even times across all:
Row 250m
5 dumbbell burpees #45/hand
10 unbroken WB #30
2 bar muscle ups rest
1:00 between sets
1:50-1:50-1:50-1:55-1:59 - all unbroken - this got very spicy, especially the wall balls! The rows were at 1:37 or faster, the DB burpees just kept moving! The wall balls were very tough! One almost slipped through my hands, but I was able to recover. I was very happy that the bar MUs went unbroken doubles! I didn't have to chicken wing anything!
then:
Amrap 8:00
5 slam ball over shoulder #150
25m farmer carry #130/hand
10 burpee-toes-to-bar
2 rounds, 5 SBOS, 25m Farmer Carry and 7 burpee T2B
I loved this part! Getting a bit better with the shouldering. I had to transition 25 m back after setting the handles down, and I kinda quick walk it to recover before the burpee T2B. Looking back I should have pushed that pace more so that I could have gotten 3 plus rounds.
A. HBBS: 3-2-2 rest 3:00
@ #306-#325-#330 - these felt better than they had in a few week, which surprised me somewhat because my nutrition wasn't good yesterday, and I did 23 miles of climbing gravel riding on the bike yesterday too!
B. Power Clean clusters 4 x 1.1.1 rest :15 between reps, 2:00 between sets, building.
@ #190-#215-#225-#235
First sets felt smooth, #225 was solid, the first 2 of #235 were good, but the last was a mess! (video will come later today)
then:
5 sets for even times across all:
Row 250m
5 dumbbell burpees #45/hand
10 unbroken WB #30
2 bar muscle ups rest
1:00 between sets
1:50-1:50-1:50-1:55-1:59 - all unbroken - this got very spicy, especially the wall balls! The rows were at 1:37 or faster, the DB burpees just kept moving! The wall balls were very tough! One almost slipped through my hands, but I was able to recover. I was very happy that the bar MUs went unbroken doubles! I didn't have to chicken wing anything!
then:
Amrap 8:00
5 slam ball over shoulder #150
25m farmer carry #130/hand
10 burpee-toes-to-bar
2 rounds, 5 SBOS, 25m Farmer Carry and 7 burpee T2B
I loved this part! Getting a bit better with the shouldering. I had to transition 25 m back after setting the handles down, and I kinda quick walk it to recover before the burpee T2B. Looking back I should have pushed that pace more so that I could have gotten 3 plus rounds.
Sunday, December 7, 2014
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