July 27- Aug 5

You could probably tell but the last few weeks I haven't been too motivated to workout.
I don't enjoy competitions as much as I used too. I was considering not competing in CrossFit for awhile and just doing some Oly meets for fun. Buying/Remodeling this house and travel hasn't made things easier. When I get back I plan commit to training consistently again.



Jul-27
Ski-erg - 3x 1k @ 1:58-2:00 pace; rest 30sec
Rest 2min
x2 Rounds (6k total ski-erg) - completed, Not as taxing on the Cardio as Rowing. 
+
EMOM for 20min
Min-1 - 6 Power Snatch @ 95#
Min-2 - 6 Rebounding BJ @ 24"
Min-3 - 6 OHS @ 95#
Min-4 - 24 DU
*movement quality focus
+
EMOM for 20min
Min-1 - 5 Hang Squat Clean @ 135#
MIn-2 - 7 BF Burpees
Min-3 - 5 STOH @ 135#
Min-4 - 24 DU
*movement quality focus - Completed 

Jul-28
A. Front Squat - 5 on the min for 10min @ 205# - Completed 
B. Snatch Grip DRL - 5,5,5; rest 3min (heavy across) -Completed 
+
EMOM for 20min
Odd - Muscle-up - 4-5 UB reps
Even - Strict 4.5 deficit HSPU - 4-5 UB reps on the min

Jul-29
A. Power Clean x1 + Push Jerk x1 + Split Jerk x1 - 8 tough sets of the complex; rest 2min 
I wasn't sure what I was capable of here. I worked to a heavy complex at 300 then did the 8 sets @ 245. I have a video on my fb page timeline. 
B. Hang Power Clean x10 + STOH x10 - 1 set of the complex every 3min for 5 sets (155# across, AFAP)

I experimented with bouncing the bar off the quads "Grid Style". Iv'e never attempted it before. It saves the grip and posterior. I did a few normal HPC letting the bar travel lower loading the posterior.  Then I did some bouncing the bar. Bouncing the bar was 5-6 seconds faster per rd. 

+
6 Rounds @ EN2 (140-160 BPM)
60sec Sled Push @ moderate load (let HR dictate turnover)
60sec Wtd. Reverse Bear Crawl
60sec Yoke Carry @ moderate load (let HR dictate turnover)
60sec Reverse Seld Drag @ moderate load (let HR dictate turnover) - I did this at home, I don't have a yoke so I did a barbell walk at lighter weight but for :90 225lbs. 


Aug-1
Team Comp - I Snatched decent hitting 265. The conditioning did not go as well. Airbike killed me. It was on an Assault bike and I have been on an Airdyne. The Assault is much harder. I'll have to get one. 

There were some squat cleans in a workout. I tired on those quick also. 

Aug-2
Rest

Aug-3 only had an hour today. 
A. Power Clean x1 + Push Jerk x1 + Split Jerk x1 - 10 tough sets of the complex; rest 2min - 3@ 255, 7 @ 235 

B. Banded Speed DL - 5,5,5,3,3; rest 3min (heavy bar, moderate bands)- Did not complete

C. TnG DL x12 + Hang Power Clean x10 + STOH x8 - 1 UB set of the complex every 3min for 5 sets (155# across, AFAP)

:42, :38, :39, :38, :41 

I stopped here. Shoulder did not feel good after the last set. I had pain lifting above 90 degrees. It isn't horrible I think some mobility should fix it. I have also been having some bad patella pain and and been extremely achy after working out in the quads. I can't sit for more that 15 minutes. I'm going to focus on mobility in that area. 

+
EMOM for 24min
Min-1 - 7 TTB
Min-2 - 7 Rebounding BJ @ 24"
Min-3 - 7 OHS @ 95#
Min-4 - 30 DU
*movement quality focus
+
EMOM for 24min
Min-1 - 14 WB
MIn-2 - 7 BF Burpees
Min-3 - 7 CTB
Min-4 - 30 DU
*movement quality focus

Aug-4
Row - 3 x 1k @ 1:50-1:52; rest 30sec
Rest 2min
x2 Rounds (6k total)
+
Rest 3-5min MAX
+
6 Rounds @ EN2 (140-160 BPM)
60sec Sled Push @ moderate load (let HR dictate turnover)
60sec Wtd. Reverse Bear Crawl
60sec Yoke Carry @ moderate load (let HR dictate turnover)
60sec Reverse Seld Drag @ moderate load (let HR dictate turnover) - Did not complete I started a project I thought would take 8 hours and it took 20+ hours. I had to get it done before I left town. 

Aug-5
EMOM for 20min
Odd - Front Squat - 5 on the min for 10min @ 225# - Started but had knee pain I thought getting it warm would help but it still hurt. 
Even - Muscle-up - 4-5 UB reps
+
EMOM for 24min
Odd - 20sec Hollow Hold + 20sec AB @ 80%
Even - 20sec HS Hold (on wall, rebalcing work) + 20sec AB @ 80% -completed 
+
AD/Ski/Row/Run - 20min @ EN2 (140-160 BPM) -Completed 

So I obviously really suck at getting my blog posted. My athletes suck at it too. I had them create a private FB group and they just added me. I get notifications and can provide quick feedback from my phone. It is also easier to add videos.  It has worked out well. Do you want me to give this a shot rather than the blog? 

I leave in about an hour for Disney, I'll be back on the 12th. 

July 20 - 25

I am still busy but things are getting to a manageable point now. 75% done with house projects/ moving and my wife and kids leave on Friday so I'll have a little more time next week. 

I do have a lot of other things going on in August. It is annoying.

I am being forced to go on a family vacation with my wifes side. Disney Cruise + Disney world....in August....in Florida...waiting in lines with little kids. 

This weekend is that competition I told you about last week. Friday all I do is Snatch. Saturday are the other events. 

I leave 8.6 but not until afternoon. I get back the 12th. I plan to do a lot of basic conditioning and might be able to get to a box outside of Disney 1 day. They are a tourist based gym so I doubt they will let me do my own thing.

I agreed to fill in for someone for a Ragnar race August 14th. I realized after I agreed that it was 2 days after vacation. I told them I don't plan to run fast this could be my basic conditioning day. 

I am doing the TTT camp Aug. 22-23. Looks like 2  days for that thing. 

Overall feeling better than last week. 

Jul-20
A. Deadlift - 3 on the min for 10min @ 315# - completed
B. Strict 4.5" Deficit HSPU - 3-5 on the min for 10min - 5,4,4,4,4, 3-1, 2-1, 2-1, 2-1, 2,2 These got hard with the quick turnaround time.  I realized after  I was at a 5'' deficit. 

*regional standards on A/B
+
400m Run
15 Burpees
Rest 60sec
x5 @ 70-75-80-85-90% effort by round
rd1 -2:38
rd2 - 2:33
rd3- 2:25
rd4 -2:19
rd 5 - 2:09 

Jul-21
Choice Cyclical - 60min @ EN2 (140-160 BPM) - completed 30 minutes of running + mobility
Mobility - 30min

Jul-22
A. Front Squat - 5 on the min for 8min @ 205# - Completed 
B. Muscle-up - 4-5 on the min for 8min -Completed 
+
4 Rounds @ EN1/EN2 (120-160 BPM)
60sec Sled Drag @ moderate load (let HR determine turnover)
60sec OH BB Walking Lunge (95#)
60sec Farmers Carry 
60sec Bear Crawl - Did not complete. worked on house. 

Jul-23
A. TGU - 20 alt reps NOT for time @ 70# - completed with 75lb dumbbell 
B. KB Bent L-Press - 4 x 4-6 ea arm; rest as needed b/t arms - completed mostly with 24kg, 1 rd with 28kg
+
60sec AD @ Threshold (170-180 / 90-95%)
30sec Rest
x4
Rest 2min
60sec Ski @ Threshold
30sec Rest
x4
Rest 2min
60sec Row
30sec Rest
x4  - completed 

Jul-24 
Snatch emom starting at 165 adding 10lbs 
 I hit 255. Did not feel great. 265 felt like 300lbs 

30 clean and jerk for time 225
30 Snatch for time 185
30 muscle-ups

- 22:41

No one wanted to be my partner and all were doing full thing. I let my ego get the best me and did it also. I Did this about a year ago in 23:30.

I over paced the clean and jerks.  In the past the jerks got hard but weren't as bad as I remember. (9:00ish)
Snatch was sloppy but I power snatch them all. 
Muscle-ups felt great. One of teammates was 10 reps ahead of me when I got to the rings and I fought up to him. I would have passed him but we were sharing the rings. 

Jul-25
60 minutes Z1 + 30 min mobility
This got much harder than I thought. I wasn't going fast but my endurance isn't great right now. 

150 cal airdyne
2000m row
1 mile run 
x2 at Z1/Z2 pace. 
took 60 minutes 

Temp was 90 degrees which is hot for here. Almost died. 

Deload week

Jul-13

A. Power Clean - 1 rep on the min for 12min (4 @ 205 / 4 @ 225 / 4 @ 245#) - completed felt good at the end so I worked heavier to 340lbs ( sorry)

B. Front Squat - 3,3,3; rest 2:30 (mod heavy) - 315 lbs

Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery

did not compete the rest.

 

+

10min AD @ EN2 (140-160 BPM)

5min EMOM: 6 Thrusters @ 95# + 6 BJ @ 24"" (step-down)

10min Ski @ EN2 (140-160 BPM)

5min EMOM: 8 WB + 16 DU

Jul-14

Choice Cyclical - 60min @ EN1 (120-140 BPM)]

Mobility - 30min

30 min run plus 30 minobility 

Jul-15

A. Push Jerk - 1 rep on the min for 12min (4 @ 205 / 4 @ 225 / 4 @ 245#) completed didn't feel as good as Monday

B. Snatch Pull - 3,3,3; rest 2:30 (mod-heavy) 245 did not feel good, felt heavy

+

5min Deficit k.HSPU Mechanics/Tech work

5min CTB Mechanics/Tech work

5min Muscle-up Mechanics/Tech work

+

45sec Hollow Rocks

45sec Arch Rocks

45sec Side Plank Ea Side

x3 Rounds, rest as needed b/t movements did not compete.

Jul-16

A. TGU - 14 alt reps NOT for time @ 62-70#

B. KB Bent L-Press - 3 x 4-6 ea arm; rest as needed b/t arms

*http://breakingmuscle.com/kettlebells/how-to-do-the-bent-press

+

60sec AD @ Threshold (170-180 / 90-95%)

30sec Rest

x4

Rest 2min

60sec Ski @ Threshold

30sec Rest

x4

Rest 2min

60sec Row

30sec Rest

x4 

did not complete

Jul-17

Rest...and go from here

july 18
I did 2 rds of 20 thrusters at 135
20 pull-ups
20 burpees
Took me 8 minutes
Been feeling weak and tired most likely because of all the house work.

July 1st

Jul-1

A. Push Jerk - 1.1 reps @ 205-225# on the min for 8 sets; rest 10-15sec b/t clusters - completed 4@205, 4@225

B. 3-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 3min (match load from Jun-24, focus on positioning/mechanics, film & review each set) - 325lbs 

+

For time:

50 Strict HSPU

75 CTB Pull-ups

100 Wallball

15:53 - Felt physically fatigued today - shoulders burnt out much quicker, did 12 single hspu, that portion took 6:00. I did 50 for time in 4:00 in early Dec. 

CTB went slow too. My bicep tendon was rolling over for the first 20 reps. 10 sets of the 3's. 

Wall-balls were bad too - 1 set of 25 then 15's for the rest of the way through. 

June 26-30

 The intensity and volume is leaving me feeling good right now.  I think could experiment with adding a little more soon if it keeps up. I am sore from the gymnastic strength but much more motivated than a few weeks ago. 

Jun-26

Rest

Jun-27

Granite Games Workout

A. Snatch - 6min to find 1RM - 265

+

8min AMRAP

30 DU

15 CTB

30 DU

15 TTB - 353 reps

+

B. Snatch - 6min to find 1RM - 245

Jun-28

Gymnastics Skill

Free HS Hold / HSPU Progressions - 15min (start w/ tripod tuck-ups and progress into full HS holds / push-ups) - completed 

+

Gymnastics Strength

A. Wtd. Vest Strict Muscle-up - 4 x 2,2,2; rest 30sec + 2:30 (10#)

B. Wtd. Vest Strict 4"" Deficit HSPU - 4 x 2.2.2; rest 30sec + 2:30 (10#)

C. Wtd. Vest Rings Dip @21x2 - 4 x 10-12; rest 2min

D. Legless RC from seated (10-12ft) - accumulate 6 reps; rest as needed b/t

 - Completed, this version was more manageable but still very hard, I still ended up popping the hips to get over top of the rings for Mus. 

+

Mixed Cyclical / Trunk Stability @ EN1

3min AD/Row/Ski/Run (rotating by choice)

2min Ido Portal Locomotion / Isometric Midline (ex: hollow rocks)

x6 Rounds (30min total) - completed 

Jun-29

A. Power Clean - 1 reps on the min for 15min @ 245# (technique focus) - completed 

B. Front Squat - 3,2,1; rest 2:30 (build, heavy single) - 365lbs 

C. DB 1/2 Kneeling 2arm Neutral Grip Press @21x2 tempo - 4 x 6-8; rest 90sec (mod-heavy, squeeze glutes, brace core) - 60lbs for 6 reps per set 

+

Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery 

+

90sec AD

15 Thrusters @ 95#

Rest 60sec

x4-6 rounds @ EN3/Threshold (160-180 BPM - 85-95% effort) 6 rds, my HR monitor went missing so I had to estimate. 

Jun-30

Choice Cyclical - 45min @ EN1/EN2 (120-160 BPM)

*include some light-effort running intervals @ 1:3 work/rest ratio, preferably on grass/sand to reduce foot-strike impact

+

Mobility - 30min - completed 

June 18 - 24

Jun-19

Rest

Jun-20

A. Power Snatch - 10min to build to tough single - 240lbs, 5 lb pr

+

Granite Games Workout

10min AMRAP

Hang Power Cleans @ 155#

BF Burpees 10 rds + 9 reps

Jun-21

Gymnastics Skill

Free HS Hold / HSPU Progressions - 15min (start w/ tripod tuck-ups and progress into full HS holds / push-ups)

+

Gymnastics Strength

A. Wtd. Vest Strict Muscle-up - 4 x 3.3.3; rest 30sec + 2:30 (15-25#) I Did first 15 reps with vest then Bw 

B. Wtd. Vest Strict 4"" Deficit HSPU - 4 x 3.3.3; rest 30sec + 2:30 (10-20#) I did the first 9 reps with vest then Bw

C1. Wtd. Vest Rings Push-ups - 4 x 10-12; rest 60sec -Completed

C2. Wtd. Vest Strict Lean-away CTB Pull-ups @3111 - 4 x 4.4.4; rest 20sec + 2min Completed with vest but not all reps were at 3111 tempo

D. Legless RC from seated (10-12ft) - accumulate 6-8 reps; rest as needed b/t - 6 reps, exhausted at this point 

+

Mixed Cyclical / Trunk Stability @ EN1

3min AD/Row/Ski/Run (rotating by choice)

2min Ido Portal Locomotion / Isometric Midline (ex: hollow rocks)

x6 Rounds (30min total) Did not complete core work, I had been at the gym for 2.5 hours and it was Fathers day. 

Jun-22

A. Power Clean - 1 reps on the min for 12min @ 225-245# (technique focus) - Completed at 245lbs 

B. Front Squat - 2,2,2; rest 2:30 (build, tough) 295,315, 335lbs 

C. DB 2arm Seated Z-Press @31x3 tempo - 4 x 8-10; rest 90sec (mod-heavy) 40lb db 

+

Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery - completed

+

500m Row

30 Box Jumps @ 24"" (step-down)

Rest 60sec

x4-6 rounds @ EN3/Threshold (160-180 BPM - 85-95% effort) - 5 rds completed 

Jun-23

Choice Cyclical - 40min @ EN1/EN2 (120-160 BPM)

*include some light-effort running intervals @ 1:3 work/rest ratio, preferably on grass/sand to reduce foot-strike impact 

+

Mobility - 30min - completed mobility (mostly ankle and hamstring)  and some of the En1 but did not time it. 

Jun-24

A. Push Jerk x1.1 + Split Jerk x1 - in 6-7 sets, build to tough complex; rest as needed - 275lbs 

B. 2-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 3min (increase load 10-20# from Jun-17, focus on positioning/mechanics, film & review each set) 315lbs 

+

10-8-6-4-2 Reps of:

UB Strict HSPU -> Kipping (strict as many reps as possible then switch to kip)

UB Strict CTB -> Kipping (same)

Rest 5min

x2 Rounds

(60 total reps HSPU/CTB)

Rd 1 - 4:04 

Rd 2 -5:08

all reps strict and UB but I took slightly longer breaks between movements to make sure I could get it UB. I did end up hanging on the bar at the bottom between some reps to get them all. 

June 13- 17

Jun-13

A. Snatch Pull x3 + Snatch x1 - 5 sets of the complex; rest as needed (build)- 225lbs

B. Pause HB Back Squat - 3,3,3; rest 3min (mod-heavy across) - 335

C. Alt Grip Pull-ups - 4 x 4-5 ea arm; rest as needed (setup w/ one hand high and one hand at elbow of top arm) - Completed

D. Free HS Hold Practice - 5min -Completed

E. Free HSPU Practice - 5min - Completed

Jun-14

Row - 30min for max distance -DNF

*record: peak HR, avg HR, total distance, average pace/500m

Jun-15

A. Split Jerk - 5 x 1.1; rest 20sec + 2min (use final load from ""A"" on Jun-8 across)- 285

B. Front Squat - 3,3,3; rest 2:30 (mod-heavy, focus on positioning/mechanics, film & review each set) 

D. DB 2arm Seated Z-Press @31x3 tempo - 4 x 8-10; rest 90sec (mod-heavy) - completed

+

Sled Push - 5 x 10sec @ 100% effort (body-weight loaded); rest 90sec - Completed

+

400m Run

30 Wallball

Rest 60sec

x4-6 rounds @ EN3 (160-170 BPM / 85-90% effort) -completed 5 rds, by rd 4 my heart rate was at 185bpm when I finished the wall-balls, I paced out the run @ 1:40ish

Jun-16

Choice Cyclical - 30min @ Rec / EN1 (100-140 BPM) - run/ play with the kids

+

Mobility - 30min 

Jun-17

A. Power Clean - 2 reps on the min for 10min @ 205-225# (NOT TnG, technique focus) -

B. 1-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 2:30 (mod-heavy, focus on positioning/mechanics, film & review each set) - Completed @ 295lbs 

C1. Strict 4"" Deficit HSPU - 10 x 3-4; rest 60sec - 4 reps per rd @5'' deficit

C2. Strict Lean-away CTB Pull-up @3111 (rings) - 10 x 3-4; rest 60sec

D1. Wtd. Ring Row - 4 x 10-12; rest 90sec (tough)

D2. Wtd. Rings Push-ups - 4 x 10-12; rest 90sec (tough) 

Completed all upper body pulling/ pushing