1.15.12

Beaver Creek, Co

Snowboard- 3 hours

Not the best conditions...suppose to snow tonight, I hope?!

Beaver Creek Resort gym

Push Jerk
5 x 10* @135#
*10 reps every minute for speed

Worked in front of a mirror...weird but good...my jerk felt great today!

Finisher
3 rounds (no clock)
400m run
10x T2B
10x burpees
10x SDLHP 95#
10x OHS 95#

Over 8,000 feet of elevation...lungs were on FIRE!

Skill work- HSPU
Tabata hollow rocks

Stretched- 10 minutes

1.14.12

REST- travel day

1.13.12

Garage games WOD demos- 30 minutes

Wendler Work
Back Squat
70% x 3 @ 255#
80% x 3 @ 295#
90% x 3+ @ 328# (5 reps)

Tabata DU
Tabata hollow rocks

1.12.12

mobility- 10 minutes

WODCLUB Open WOD #2
“Bear Trap”
2 min AMRAP, score is total pounds lifted:
1 Deadlift
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

18 rounds @ 101# = 10,908# total

Was shooting for 20...got 10 rounds in the first minute and then slowed down a bit...did not stop the entire 2 minutes...kind of FRAN-like feeling throughout...heart was in my throat after the 15th round!

“Speal vs Khalipa” (copied from Rob E...thanks man!)
For Time:
1 Clean & Jerk (155)
1 Round of Cindy
2 Clean & Jerk (155)
1 Round of Cindy
3 Clean & Jerk (155)
1 Round of Cindy
… etc., etc., etc…
10 Clean & Jerk (155)
1 Round of Cindy

17:13

Chest, triceps and biceps are smoked still from the WOD on Tuesday.

tabata hollow rocks and static hold

1.11.12

REST

1.10.12

1pm LF class w/Chris

Baseline
For time:
500m row
40x squats
30x sit-ups
20x push-ups
10x pull-ups

3:17

Strength
Bench Press
7 x 2
135#, 185#, 225#, 245#, 255#, 265#, 275#

Finisher
For time:
21-18-15-12-9-6-3
Bench Press 135#
Pull-ups

6:13

Chest is gonna be sore tomorrow!

1.9.12

Light day...strength and skill work

mobility- 10 minutes

Strict Press- working off 200# 1RPM
70% @ 140# x 3
80% @ 160# x 3
90% @ 180# x 3+ (3 reps total)

10 minutes HSPU work- both kipping and strict

Handstand hold- 10 minutes work

Butterfly kip work- ladder thru 10 minutes

tabata hollow rocks

Back to crossfit training today...3 wods planned

1.8.12

Foam Roll & Stretch- 20 minutes...quads are still smoked from Friday

9:30am LF Class w/Sarah & Rob

jog around the block
group warm-up- 10 minutes

Strength
Snatch
6 x 2 (2 reps on the minute, each minute- light #)
95# x 2
115# x 2
135# x 2

3 x 3
145#
155#
165# (F3)

Felt a bit rusty with the snatch today...been 3 weeks since I last did them...wayyyy too long in between.

Finisher
3 rounds for total weight
3 minute AMRAP
250m row buy in then...
max snatch complex (power snatch + hang power snatch + hang squat snatch = 1)
*athletes choice on weight
95# x 30 complexes total

8,550# total

Nice WOD...great programming today!

1.7.12

Light day...long day at the gym coaching...not much in the tank after and I had to get to my Mom's bday party...

Strength
Bench Press- working off 275# 1RPM
65% @ 178# x 5
75% @ 206# x 5
85% @ 233# x 5+ (8 reps total)

1.6.12

500m row
mobility work- 10 minutes

Strength
Front Squat- 10 minutes to find 1RPM
225# x 1
255# x 1
275# x 1
285# x 1
295# x 1 (PR!)

Was gonna try and go for one more attempt at 300# but did not want to get greedy...very pleased to be able to move the needle on this lift.

Finisher- WODCLUB OPEN WOD #1
10 Min AMRAP Every Rep Counts
Buy in:
50 KB swings

Then do rounds of:
5x Chest to Bar Pull Ups
10x Hand Release Push Ups (feet elevated on a 45# plate)
15x Front Squats 115#

5 rounds + 12
Score- 212

Front squats were the worst part...maxing out on front squats prior to the wod was probably not the best idea. Would like to try again with a normal warm-up prior and see if I can't hit 6 rounds.

1.5.12

REST DAY...really gonna try and stick to 3 on, 1 off this year...not getting any younger so I gotta train smarter if I want to be still be in the game in the years to come. Stretched for 33 minutes at lunch and felt really good after...sticking to light movement/stretching on rest days is the plan.

1.4.12

1pm LF class (jumped in 5 minutes late)

warm-up
400m run
50x DU
40x lunge
30x hollow rocks
20x pull-ups
10x burpees

Strength- Push Jerk (no rack, 1x power clean + 3x push jerk= 1 rep)
155#, 185#, 195#, 205#, 215#

Finisher (modified the wod to include push jerks and ring dips instead of back squats and ring rows)
5 rounds for time:
250m row
15x push jerk 135#
15x ring dips

15:16

Jerk felt pretty damn good today...ran out of time to hit 225# for a triple...plan on maxing out in a couple of weeks to see where I am at.

1.3.12

500m row
mobility work- 10 minutes

Strength
Deadlift- working off 460# 1RPM
65% @ 299# x 5
75% @ 345# x 5
85% @ 391# x 5+ (7 reps total)

Weighted Strict Pull-ups
3-3-3-3-3
60#

Finisher
10-9-8-7...1
strict pull-ups
GHD sit-ups

7:14

100x consecutive DU

1.2.12

tabata DU
tabata hollow rocks

WOD
3 rounds for time:
1000m row
800m run

22 minutes or so

Kept it real light today. Glad the holidays are over...time to drill down on the training and diet.

1.1.12

REST

12.31.11

WOD
For time:
8x run around healdsburg square
100x DU
6x run around healdsburg square
100x DU
4x run around healdsburg square
100x DU
2x run around healdsburg square
100x DU

32 minutes

12.30.11

WOD- team WOD done solo

For time:
200x DU
75x bench press @ BW (190#)
One mile run
75x inverted shoulder taps
1000m row

33:26

Nice workout Aaron! I really enjoyed the different movement patterns...inverted shoulder taps got easier as I got the hang of them. Gotta mix the bench press back in as this was more difficult than it needed to be.

12.29.11

warm-up
500m row

mobility work- 10 minutes

3 rounds / :30 sec each
squats
T2B
pistols
HSPU

Strength- NEW Wendler Cycle- 5's
Back Squat- working off 365# 1RPM
65% @ 237# x 5
75% @ 275# x 5
85% @ 310# x 5+ (8 reps total)

Strict Press- working off 200# 1RPM
65% @ 130# x 5
75% @ 150# x 5
85% @ 170# x 5+ (5 reps total)

Finisher
Rowing NANCY
5x rounds for time:
250m row
15x OHS 95#

7:56

stretch- 10 minutes

Decided to start fresh with a new Wendler cycle...all my power lifts were on different rep schedules and made things a bit confusing so I decided to reset...going to get the bench press back into the rotation this go round.

12.28.11

REST

12.27.11

no warm-up...3-2-1-GO!

"The 12 Days of CrossFit"
For Time (Rep scheme follows the song: 1, 2-1, 3-2-1... etc):

1. 200m Run
2. Sumo Deadlift High Pull (95#)
3. Thrusters (95#)
4. Burpees
5. Pull-Ups
6. Push-Ups
7. PVC Abmat Sit-Ups
8. Wall Balls (20#)
9. Box Jumps (24”)
10. Double Unders
11. Kettlebell Swings (1.5 pood)
12. Ground-to-Overhead (95#)

28:18

12.26.11

Active Rest

3.5 mile run

Nice and easy...felt good to get out in the cold and flush out my legs from the front squats yesterday.