11/5 @ Catalyst Athletics w/ Steve

Snatch work
power snatch, snatch
warm up sets until 60 kilos, then just snatch
85 kg (187#) PR

New positioning on the set up made the first pull through the scarecrow so much easier. Looking forward to using this on the cleans also.

PR on snatch and OHS!

11.4
Foundation CrossFit - Seattle

'Nuts'

10 HSPU (2 abmat - too easy, need to move to 1)
15 Deadlifts (265#)
25 Box Jumps (30')
50 Pull Ups
100 Wall Balls (20#)
200 DU's
400m weighted run (45#)

25:20

11.2
Foundation CrossFit Seattle

Bench Press
2-2-2-2-2-2-2-2 (kilos)
65-70-75-80-85-90-95-100-105-105

15-12-9
Single arm, 15 with one arm them the other
KB clean
KB front squat
KB push press
R/X 1 Pood

7:45

Mobility WOD 1 and 2
10 min bottom of squat (10 1 min sets)
4 min each side couch stretch

10/31/11 –

100 Abmat Sit-Ups
1 min bottom of squat hold

20 Rep Back Squat Program #3 -
200#

Fast Fran

3 minute time limit:
21-15-9
Thrusters (#55)
Pull-Ups
72 reps in 3:00 min
went light, shoulder and groin have been sore.

10 RFT
10xSumo Deadlift High Pull (#35)
10xPush Press (#35)

got through 5 rounds and shoulder was not having any more.

10.29

mobility work- 10 minutes

WOD- CF Mainsite new hero wod

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

26:36

10.28

20 REP BACK SQUAT - 195#

AMRAP 10 MINUTES:
10 Deadlift #135
10 Hang Power Clean
6+11


10 MINUTE CINDY
5 Pull-up
10 Push-up
15 Squat
10+4

10.26

foam roll
30 Dislocates
400m run
100 Du's 58 Seconds (PR), 75 unbroken.

WOD #1
21-15-9
Strict Press (115#)
burpees

9:21

WOD #2
30 Push Press (75#)
400m run

11:05

10.26

Bike ride to gymnasium

500m row
400m run
30 Dislocates
Mobility - Hamstrings and hip flexors
200 DU'd

50 DU's - 32 seconds

20 Squat Day #1
10x135#
5x155#
20x185#

first day back doing any leg work with weight. I was nervous and went light on this, could have gone heavier, but trying, for once, to show restraint and train smarter.

Pull up progression
1,2,3..10 on the minute

1-5 did muscle ups (unbroken)
6-10 pull ups

4 Rounds
500m row
75 squats

19:21

10.20

400m run
500 row
mobility
1/2 Tabata DU's
22 for all 4 unbroken

10,9,8...2,1
Ring Dips
1,2,3...9,10
Push ups
8:27

5 Rounds
15 Front squats (45#)
400m run
14.40

Nov 19 Rehab #3

Dr Dan

LLF
4 rounds
400m run
3 weighted pulls ups (1 pood)

4 Rounds
low squat (45#)
10 pull ups

21-15-9
Pull Ups
Wall Balls (20#)
ab mat sit ups

6:17

11.17 day 2

30 Dislocates
3x30 plank

modified baseline

5 Rounds
15 ring push ups
12 pull ups
9 back extensions

11:28

feels good to move around and break a sweat.

10-16

Rehab has officially started

foam roll
shoulder mobility
planks, etc

Strict Press
2 reps on minute 12 min
rounds 1-8 135#
rounds 9-12 115#

12 MIn AMRAP
8 single arm snatch (4 reps each arm) 1 pood
12 Push ups
7 Chest 2 Bar

6+10

10.10
First day of rehab

Seattle - Hotel Rehab

5 Set
10x box squats
10x push ups
1 minute plank

light stretching

10.5-10.9
Rest

10.4


Squat

10x135
5x185
5x225
5x260
3x280
1+x300 (3 reps)
1x315(PR) - on the way up popped my groin.

went to Dr Dan this morning (10.5) and have a grade 2 pull/tear, out 6 weeks (according to Doc) I will try to be back in 4 weeks.

This will allow me to work on single arm KB cleans, snatch, skill work and mobility.