3.11.12

Mobility- 10 minutes

Strength
Snatch
135#, 145#, 155#, 165#, 175#, 185#, 195# (F1, F2)

FINISHER
5x 3 min intervals, one minute rest in btw
6x OHS 95#
9x pull-ups
12x wall balls 20#

13 rounds total

3.10.12

CF SECTIONAL WOD #3

18M AMRAP
15X BOX JUMPS 24"
12X PUSH PRESS 115#
9X T2B

10 ROUNDS (360 reps)

3.8.12

5K row

19:28

tabata DU

3.7.12

REST

3.6.12

1pm LF Class w/Chris

3 rounds
3x wall climbs
6x chin-ups
9x hollow rocks

HSPU
10 reps every 2 minutes x 5
5 reps every 2 minutes x 5
75 reps total

Finisher
15M AMRAP
5x deadlift 185#
10x abmat sit-up
15x kb swing 1.5 pood

13 rounds + 11 reps

Very intensive shoulder day...75x HSPU and 195x kb swings later, my shoulders are cooked! Rest day tomorrow. Need to ice my elbows tonight...they keep flaring up and I am starting to notice that my pulling strength is starting to falter a bit...I have already learned that you can't develop strength with inflammation build up.

3.4.12

12pm LF class w/Chris

junkyard dog
burgener warm-up

Strength
Snatch (70-80% of 1RPM)
1-1-1-1-1-1-1
155#, 155#, 155#, 155#, 165#, 175#, 185#

Finisher
8M AMRAP
2x front squats 185# (no rack, clean + front squat)
10x T2B

10 rounds + 6 reps

Energy is getting a bit better but was winded after junkyard dog- WTF!? Snatch has really come around...felt a lot more speed with 185#...think the land of 200#'s + is in my near future.

3.3.12

On the mend...still gotta some nasty congestion and a slight sinus infection

6:30am w/Nat

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

75 reps

Power snatch all the way thru...goal was to be patient when I got to 165# as to not miss a rep. Nice work Nat!

10am

3 mile run- hacked up a lung or two along the way...nice to clear out the system a bit.

3.3.12

65% better

Catalyst w/Nat, Will and Ty...tagged along

Super light everything- just wanted to move to see where I am at to prepare for WOD#2.

Light and polite today.

First time at Catalyst...nice people, great coaching and space.

Hoping to wake up and feel good tomorrow...got expectations!

2.28-3.2

SICK...relapse of the previous cold...all bad and far worse than before. I am holding more stress than normal with work, side project gone sideways and a reconstruction project at home...need to find some solace. I have not taking 4 days off in a row, maybe ever...I better be rested and ready by Sunday to hit WOD #2.

2.27.12

6:30pm LLF class

mobility- 10 minutes

LLF warm-up- 8 minutes

WOD #1- FRAN
21-15-9
thrusters 95#
pull-ups

2:44

rest 5 minutes

WOD #2
3x rounds for time:
250m row
20x wall balls 20#
10x push-ups

5:53

Nice to train with the group tonight although I could not fall asleep until after midnight...only downside to the evening session. I actually think my overall fitness would improve if I trained with the 6:30 crew more often...may have to make an adjustment a couple of days a week but I have to find a good sleep remedy because I can't function on 5 hours...glad today is an off day.

Going to see Dr. Dan later...both elbows have developed tendonitis from all the pulling movements in the last few months...always something!

2.26.12

Mobility- 20 minutes

HSPU
3 x 10

Strength
Clean- find 1 RPM
265# (PR!)

Caught 270# deep in the hole but couldn't stand it up...pulled the plug after the miss...pleased with getting a PR

Front Squats
Worked up to 265#, failed at 275# (PR is 295# WTF?)..legs were smoked from the cleans...a missed attempt feels like doing a triple

Finisher
"AMANDA"
For time:
21-15-9
Muscle-up
Snatch 135#

5:28

Hoping for a wheelhouse movement in the next sectional WOD...dug myself a deep hole after the first...gonna take a miracle!

2.24.12

mobility- 10 minutes

CF Open WOD 12.1
7 min AMRAP Burpees (touching target 6 inches above max reach w/both hands):

112 reps

One more rep than yesterday...whooohooo!

mobility- 10 minutes

HSPU
3 x 10

Run
3 x 800m run

10-9-8-7...1
abmat sit-ups
hollow rocks

2.23.12

mobility- 10 minutes

CF Open WOD 12.1
7 min AMRAP Burpees (touching target 6 inches above max reach w/both hands):

111 reps

Don't think I can do much better than this...not a wheelhouse movement for me. Using Pukie Brewster as an example, I have a 15 per minute burpee pace, always have, always will...it's the one the crossfit movements that has never improved for me. Went out averaging 17 per minute for the first 3 minutes and then settled into myself.

2.22.12

mobility work- 10 minutes

Strength- 35 minutes
Snatch- work up to 95% of 1RPM (195#)
135# x 2
145# x 2
155# x 1
165# x 1
175# x 1
185# x 1

10 x 1* @185#
*1 rep on the minute, every minute, for 10 minutes- repeat any missed attempts

3 x 2 @ 135# (technique work)

Missed twice in the 6th round and 1 time in the 8th round. Pretty pleased that I could finish this out...minute goes by quick at 95%...shoulders were getting tired at the end.

HSPU
R1- max effort- 19 reps
then...
2 x 10

Finisher
"HELEN"
3 rounds for time:
21x kb swing 1.5 pood
12x pull-ups

7:30

tabata hollow rocks (4 rounds static hold, 4 rounds w/rock)

stretch- 10 minutes

Shoulders are SMOKED!

2.20.12

Crossfit Santa Cruz Central- Annie Sakamoto's class

500m row
3 rounds
one minute jump rope
5x burpees
5x box jumps

BB warm-up for the clean (deadlift, deadlift variation, front squats, tall clean, muscle clean, HPC, clean)

WOD- find your one rep max clean (athletes choice of power or squat clean)
Power Clean (reps performed on the minute)
5 x 3 @ 185#
5 x 2 @ 217#
3 x 1 @ 237#
1 x 1 @ 247#
1 x 1 @ 257#
1 x 1 @ 262# (PR!)

BAM! Finally got past 255#...feels great to move the needle on this lift. Annie gave me two 5lb plates in my 5 x 2 round, so I thought...she later pointed out that they were actually 5kg plates..I was lifting 12# more than I thought I had loaded on the bar...realized that I was being to mental with this lift and proceeded to hit a PR!

2.19.12

Crossfit Santa Cruz Central

400m run
various movements to get ready for the wod...

Workout:

Three Rounds consisting of five one minute AMRAPs, with one minute rest between rounds.
Each round will be split into five one minute stations. You begin each station by completing a buy in,
then AMRAP the remainder of the minute. The stations and their corresponding buy ins are as follows:
AMRAP Buy in
Shoulder to overhead (75#) - 5 shoulder press
Star sit ups - 10 GHD sit ups
KBS (53#) - 5 heavy KBS (70#)
Gassers - 100 m row
Rope lowers - 3 DH pull ups
Your score is the sum of the highest number of reps completed for each movement out of the three rounds.

My top scores:
Shoulder to overhead- 37
Star sit-ups- 30
KBS- 26 reps
Gassers- 8
Rope lowers- 9

We did this in teams of 5...very FGB-like, fun WOD.

2.18.12

7am strength session

Snatch
10 x 1* @ 90% of 1RPM (195#)
*1 rep on the minute, every minute, for 10 minutes
175#

Took me a few reps to get dialed in but got better every rep

Deadlift
65% x 5 @ 300#
75% x 5 @ 345#
85% x 5 @ 390#

Pulled the plug after my 3rd rep in the last set...felt a slight pull in my low back. Probably not a good idea to hit deadlifts after all the snatch work?