So I have been moving all weekend and my nutrition has been suffering horribly but needless to say felt stronger through the lifting section but conditioning felt sluggish. Hopefully I will be getting back into a routine here shortly. I have taken a little bit or a more relaxed approach to training right now as balancing life and Crossfit has been a constant battle. I am trying to enjoy whats going on with graduation and moving onto a new chapter of my life.
A) 7x2 Mid Thigh Block Snatch
B) 4x3 Halting Snatch DL
C) 4x3 Snatch Drops
D) Conditioning
4 Rounds
50 Double Unders
10 Push Jerks @ 135
-30 Sec Rest
ME UB C2B
-Rest 1 Min
E1) 4x8 Hamstring Sit-ups
E2) 4x12 GHD Sit-ups
Results:
A) 205x1/215x6
*Failed my last set at 215 had nothing in the tank but the rest of the sets felt fast and strong
B) 235/245/255/265
C) 165/175/180x2/180
D)
Round 1: 1:50 + 30 UB C2B
Round 2: 1:48 + 20 UB C2B
Round 3: 1:42 + 17 UB C2B
Round 4: 1:42 + 12 UB C2B
Total Working Time was 10:12 including rest - C2B went away quick, and my rebound on push jerks was shit. Not sure my conditioning is very good right now but getting stronger
E1+E2) Complete
Monday, June 18, 2012
Sunday, June 17, 2012
Moving day in Bellingham so I only could get the strength portion in
A) 7x1 High Block Snatch
B) 7x1 High Block Clean
C) 7x3 HBBS @ 70-80%
Results:
The blocks were too high, I was basically snatching/cleaning from pockets instead of above the knee.
A) 160/165/170/175/180/185/190/195(F)
B) 190/195/200/205/210/215/220/225(F)
C) All sets completed @ 270
*Went to the mariners game last night and any time those situation occur = poor nutrition and today is a fathers day dinner so... Hopefully I will be able to make a post on my thoughts about nutrition and training around life.
A) 7x1 High Block Snatch
B) 7x1 High Block Clean
C) 7x3 HBBS @ 70-80%
Results:
The blocks were too high, I was basically snatching/cleaning from pockets instead of above the knee.
A) 160/165/170/175/180/185/190/195(F)
B) 190/195/200/205/210/215/220/225(F)
C) All sets completed @ 270
*Went to the mariners game last night and any time those situation occur = poor nutrition and today is a fathers day dinner so... Hopefully I will be able to make a post on my thoughts about nutrition and training around life.
Friday, June 15, 2012
So didn't have jerk boxes/prowler so modified the workout today
A) Work to a Heavy Single Front Jerk
B) 5x1 @ 90% of Heavy Single
C) Every 30 Seconds 2 Deadlifts @ 50% 1Rm + 20% Band Tension x 6 minutes
D) 5x5 Heavy Seated Dumbbell Shoulder Press
E) In 12 min work as high as you can in 1 Clean and Jerk @ 155 + 1 Round of Cindy, 2 Clean and Jerks @ 155+ 2 Rounds of Cindy....Etc
Results:
A) 310 PR - Should have gotten 315.... being a puss
B) 5x1@280 - Need to work on footwork on the recovery
C) Completed @ 225 Bar Weight + 102 lbs Band Tension at top
D) 55/65/75/75/75
E) 4 Rounds + 5 Clean and Jerks + 4 Rounds of Cindy
- Disappointing at my body weight conditioning, slow as mud....
A) Work to a Heavy Single Front Jerk
B) 5x1 @ 90% of Heavy Single
C) Every 30 Seconds 2 Deadlifts @ 50% 1Rm + 20% Band Tension x 6 minutes
D) 5x5 Heavy Seated Dumbbell Shoulder Press
E) In 12 min work as high as you can in 1 Clean and Jerk @ 155 + 1 Round of Cindy, 2 Clean and Jerks @ 155+ 2 Rounds of Cindy....Etc
Results:
A) 310 PR - Should have gotten 315.... being a puss
B) 5x1@280 - Need to work on footwork on the recovery
C) Completed @ 225 Bar Weight + 102 lbs Band Tension at top
D) 55/65/75/75/75
E) 4 Rounds + 5 Clean and Jerks + 4 Rounds of Cindy
- Disappointing at my body weight conditioning, slow as mud....
Wednesday, June 13, 2012
A) 10x2 Hip Height Box Snatch Pulls + 1 Hip Height Box Snatch
B) 4 sets of
ME Strict HSPU to 2 inch deficit + ME Kipping
(rest 2 minutes between sets)
C) 4 Sets of
3 wt'd muscle ups
(rest 1 min between sets)
D) 4 sets
20 back extensions
(rest 1 min between sets
Results
A) 175/175/175/175/175/180/180/180/185/185/190
* struggled to keep the bar back into my body and caught it forward, something to work on
B) (12-7)/(7-4)/(7-5)/(7-5)
* struggled badly shoulders were smoked so were triceps
C) (#20)/(#20)/(#22.5)/(#25)
D) Complete
-Overall felt weak looking forward to resting and mobilizing tomorrow and hittting it hard friday
B) 4 sets of
ME Strict HSPU to 2 inch deficit + ME Kipping
(rest 2 minutes between sets)
C) 4 Sets of
3 wt'd muscle ups
(rest 1 min between sets)
D) 4 sets
20 back extensions
(rest 1 min between sets
Results
A) 175/175/175/175/175/180/180/180/185/185/190
* struggled to keep the bar back into my body and caught it forward, something to work on
B) (12-7)/(7-4)/(7-5)/(7-5)
* struggled badly shoulders were smoked so were triceps
C) (#20)/(#20)/(#22.5)/(#25)
D) Complete
-Overall felt weak looking forward to resting and mobilizing tomorrow and hittting it hard friday
Tuesday, June 12, 2012
So I went and visited a local gym in Mill Creek which threw off my schedule as I hadnt planned on working out there but couldnt turn down the invite so got a little extra conditioning this morning.
Crossfit Outer Edge
A.M
1 Round
15 Clean and Jerk @ 165
55 burpees
15 Clean and Jerks @ 165
Mid-Day
A) High Box Clean and Jerk 7x2 (2 Cleans then 2 Jerks)
B) High Bar Back Squat (% precent based on 3 a 3-rm of 305)
- 8 x 75%
- 5 x 85%
- 3 x 90%
- 3 x 95%
- 3 x 95%
C1) Heavy Push Press 5x3
C2) Heavy 3 Sec Pause Front Squat 5x3
(rest 60 seconds between sets)
D)
4 Round
150m Shuttle
20 C2B
50 Du's
(rest 2:00) between
Results
A.M Conditioning
8:17
Mid-Day (All in KG's)
A) 100/104/105/107/107/107/109 - Only went for one jerk @ 109 bringing it down was a doozy
B) 8x104/5x119/3x125/3x132/3x132
C1) 80/84/85/87/90x2
C2) 90/100/105/109/110
D) 1:33/1:29/1:35/1:30 (unbroken Pull-ups/tiny jump rope made for terrible double unders)
Crossfit Outer Edge
A.M
1 Round
15 Clean and Jerk @ 165
55 burpees
15 Clean and Jerks @ 165
Mid-Day
A) High Box Clean and Jerk 7x2 (2 Cleans then 2 Jerks)
B) High Bar Back Squat (% precent based on 3 a 3-rm of 305)
- 8 x 75%
- 5 x 85%
- 3 x 90%
- 3 x 95%
- 3 x 95%
C1) Heavy Push Press 5x3
C2) Heavy 3 Sec Pause Front Squat 5x3
(rest 60 seconds between sets)
D)
4 Round
150m Shuttle
20 C2B
50 Du's
(rest 2:00) between
Results
A.M Conditioning
8:17
Mid-Day (All in KG's)
A) 100/104/105/107/107/107/109 - Only went for one jerk @ 109 bringing it down was a doozy
B) 8x104/5x119/3x125/3x132/3x132
C1) 80/84/85/87/90x2
C2) 90/100/105/109/110
D) 1:33/1:29/1:35/1:30 (unbroken Pull-ups/tiny jump rope made for terrible double unders)
Monday, June 11, 2012
So I decided to follow the Outlaw Way Programming, I saw how effective it was for both Austin Stack and Kevin Simons at the Northwest Regionals this year so hopefully it will give me a little more direction and structure to my training.
A) High Box Snatch 7x2
B1) 4x3 Snatch Pulls
B2) 4x3 Snatch Drops
(rest 60 sec between lifts)
C) EMOM x 10
Odd 15 T2B
Even 8 wtd GHD back Ext.
D) 1 Round
5 MU/100 m Row
4/200
3/300
2/400
1/500
P.M
12 Min AMRAP
1 20' Rope Climb
1 Clean+ 4 Jerks @ 185
Results:
A) 205/205/205/205/205/210/210
B1)185/195/20/215
B2)115/125/145/165
C) Completed w/7.5 lb db (terrible I know)
D) Unbroken 7:37 (arms were on fire)
P.M
11 Rounds
A) High Box Snatch 7x2
B1) 4x3 Snatch Pulls
B2) 4x3 Snatch Drops
(rest 60 sec between lifts)
C) EMOM x 10
Odd 15 T2B
Even 8 wtd GHD back Ext.
D) 1 Round
5 MU/100 m Row
4/200
3/300
2/400
1/500
P.M
12 Min AMRAP
1 20' Rope Climb
1 Clean+ 4 Jerks @ 185
Results:
A) 205/205/205/205/205/210/210
B1)185/195/20/215
B2)115/125/145/165
C) Completed w/7.5 lb db (terrible I know)
D) Unbroken 7:37 (arms were on fire)
P.M
11 Rounds
Sunday, June 10, 2012
June 10, 2012
Today I decided that I would start this blog as a way to keep myself accountable for the training I will be undertaking over the next year as I attempt to repeat my trip the northwest regionals and hopefully a competitive shot at the games. I am hoping that this will help me be more focused and take everything I have learned from this last competition season and apply it to the coming year.
I have been on quite the lazy as shit tear after the completion of the 2012 regionals and my graduation from Western Washington University yesterday. I have made to many excuses why I should eat unhealthy and workout less but I plan to hopefully use this blog as a way to get back on the wagon. I have no idea what im doing with the layout/format of this blog so stay patient as I try to figure this stuff out.
Today I decided that I would start this blog as a way to keep myself accountable for the training I will be undertaking over the next year as I attempt to repeat my trip the northwest regionals and hopefully a competitive shot at the games. I am hoping that this will help me be more focused and take everything I have learned from this last competition season and apply it to the coming year.
I have been on quite the lazy as shit tear after the completion of the 2012 regionals and my graduation from Western Washington University yesterday. I have made to many excuses why I should eat unhealthy and workout less but I plan to hopefully use this blog as a way to get back on the wagon. I have no idea what im doing with the layout/format of this blog so stay patient as I try to figure this stuff out.
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