Jan. 29-30

Jan 29 
A. Push Jerk - 3 x 3.3.3; rest 20sec + 80sec (start at 185#...build each round) - 185, 205, 215 

B. Banded Strict HSPU - 15 sets of 2 UB reps NOT for time - Did these from the floor rather than elevated but did a couple rounds with a slightly thicker band. 
http://instagram.com/p/u_yL6-KnB3/?modal=true
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For time:
30 STOH @ 135#
30 Box Jump Overs @ 30"
30 Ring Dips
30 Thrusters @ 135#  5:57 Felt Good, Thrusters were hard.

Sleep - HRS - 8
> Stress - 1 to 10 (10 being really stressed) - 9
> Mental Fatigue - 1 to 10 (10 being very tired) - 7
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 8

I didn't feel great but decided to give it a shot. Still dealing with issues from being gone. This vacation backfired a bit. 

Jan-30
60sec AD @ 85% effort
10 Burpee Box Jumps @ 24"
10 Muscle-ups
Rest 3min
x4 sets

Rd 1 2:32

Rd 2 2:57

Rd 3 3:15

Rd 4 3:36 

Burnt out quick on the Mus, felt like crap. I'm going to try to come back in and do the row/kb/ctb tonight. 

+
60sec Row @ 85% effort
15 KB Swings @ 2poodd
15 CTB
Rest 3min
x4 sets  
Morning make up session January 31

Rd 1 - 2:01
Rd 2 - 1:59
Rd 3- 2:10
Rd 4- 2:22

I went UB on the first 3 rds, I ripped my hand Rd 4 and did 6,5,4. 

Jan 22-27

Jan 22 - Travel
Kayaked about 4 miles in Orlando. Swam for about 30 minutes.

Jan 23-  (In St petersburg)
A. Squat Snatch - 3 reps on the min @ 165-185# for 10min - Got halfway through this before I got interrupted by the coach at the box we were visiting. 
B. Muscle-up 5 UB reps on the min for 10min
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EMOM for 20min
Odd - 7 UB TTB
Even - 7 UB OHS @ 135# - Completed
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15x
Run - 30sec @ 75-80% effort
Run - 30sec @ 50% effort - At this point open gym was over so I joined the class

The workout that day was Fs 3x5 across - 285 lbs for all sets
150 WB, 90 Dus, 30 Mus- I didn't go super hard here. It took me 14:50. The wall balls were harder than they should have been and I was very sore for a few days after.

Jan-24 (in Miami)
For time:
500m Swim
1mi Run
*record split time for each 
-Ocean swim + estimated distance run on the beach. I didn't time it because distances weren't exact. 

Jan 26 (in Miami)
C&J ladder,  I worked up to 315 It felt good but the platforms were slippery. 

A. 21-15-9 
Deadlifts 275
Row for cals -4:35

rest 4 minutes

9-15-21
FS 185
200m run 

Calves cramped up it was weird, I had to take about :90 break to stretch them out.  Didn't make the 7:00 time cap. 

Jan 27 - travel home

Jan 21 power cleans+ ctb/burpee

Jan-21
A. Power Clean - in 4-5 sets, build to tough single; rest as needed -300lbs

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10min AMRAP
30 Power Cleans @ 45% (135)
30 Power Cleans @ 65% (195lbs)
AMRAP Power Cleans @ 85% in remaining time (255lbs)
*base all loads on "A"
I got through 17 at 255lbs but missed 1 rep. These felt much better than a couple months ago. The 8 min amrap @90% was the same weight I got 29 reps in 8 minutes. Today I got through 17 reps in about 3 minutes after the 60 prior reps at the lighter weight. 

+

Row - 3k @ easy recovery pace - 14:00, new 3k Pr!

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30-20-10
Burpees (2012/13 Open Standard)
CTB Pull-ups 

5:40, This gave me Fran cough. I did these to a 6'' target.  Pull-ups I did 10-10-10 rd 1/ 10,5,5 rd 2/ 6,4 rd 3
Any data on either of these? They both felt decent. 

Jan 15 -Jan 20

Jan 20 
Turned into an unplanned rest day.  I got a massage but felt like I got my ass kicked after so I didn't try to workout. I'll see if I can get in an Am and Pm session tomorrow. 

Jan-19
5 Muscle-ups
400m Run @ 85% (sub 90sec AD if weather sucks)
Rest 2min
x4
It was actually nice enough to run outside and only minimal ice on the sidewalks. Our 400 is more like 430m though.

rd1 1:53
rd2 1:57
rd3 1:53
rd 4 1:54
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10 UB HSPU
400m Run @ 85% (same as above)
REst 2min
x4
rd 1 1:53
rd2  1:52
rd 3 1:54
rd 4 1:49  I did these strict because the were faster. 
+
15min AD/Row/Mobility Cool-down
Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 7
> Mental Fatigue - 1 to 10 (10 being very tired) - 8
> Physical Fatigue - 1 to 10 (same) - 4
> Mood - 1 to 10 - 5

 Jan 15 
A. Power Snatch x1 + Hng Power Snatch x1 - in 8 sets, build to heavy complex; rest 2min
205lbs I made 2 attempts at 215, I got both from the floor but missed the hang.  I really wanted to squ-at under it. 

B. Muscle-up - 4 UB reps on the min for 6min
Completed, I experimented with big kips to the top and some with a less aggressive kip into the ring dip. Opinion on which is going to be more efficient for a max reps set?
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15min AMRAP
5 Power Snatch @ 165#
10 CTB Pull-ups
15 Box Jumps
8 rds plus 1 rep, 
I did singles all the way through the power snatch to avoid burning out. Pull-ups were sets of 10 through 4 rds and sets of 5 after. The whole thing felt kind of slow but it got hard. How does this compare? 

+
15min AD/Row/Mobility Cool-down 

Jan 12-13

Jan-12
A. Push-press - build to tough 6; rest as needed (225#)
B. Power Snatch- 2 reps on the min for 5min (185#)
C. Back Squat - 1 x 10 (370#)
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For time:
1k Row
200 DU
1k Row  11:04


Jan-13
10 BF Burpees
10 Hng Power Cleans @ 165# (floor)
10 STOH @ 165# 
Rest 6min
x5
 :53 :50 :53 :57: 1:06 I totally died on this last one. I felt dizzy the last 2 rds.

+
For time:
30 Deadlift @ 225#
30cals Airdyne 1:37
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Airdyne/Row - 15-20min @ easy recovery pace 

We had some last minute changes with the venue we rented out for Freeze Fest so I wasn't able to workout yesterday. I should be able to get it in today.

Jan 9-11

Jan-9

A. Push Jerk x2 + Split Jerk x1 - 1 moderate set on the min for 10min (use jerk blocks if possible)
205lbs 

B. Muscle-up - 3 x 5.5.5 UB reps for time; rest 4min 
I went out too aggressive in rd 1 and couldn't hit sets of 5 at the end. I had ripped my hands earlier in the week with Mus and CTB. They hadn't quite healed and then ripped them open again.  Rings got slippery which made it harder.

Set 1- 1:01
Set 2 - 1:47
Set 3- ? I did all 15 reps but not in sets of 5. I hit 1 set of 5 then it was mostly doubles after that. 
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30sec Pull-ups
30sec KB Swings @ 2pood
30sec Burpees
30sec Airdyne @ 100% effort
Rest 4min
x5
*max effort rounds
Because I had Bloody hands I went with this below

30 sec HSPU
30sec burpees
30sec airdyne
max UB double unders (60-75 each rd)
rest 4 min
x3

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15min AD/Row/Mobility Cool-down 

Jan-10
Team/Comp programming 
Here is what we did.

A. 1 step max height box jump just for fun  -49''

B. teams of 3 conga line (same rules as snatch last week)

7 min amrap

15 cleans 205/125

12 cleans 235/ 145

9 cleans 275/165

6 cleans 295/ 175

Max reps 315/185 - we got through 5 cleans at 315

C.
Team Linda,  teams of 4
10-9-8-7-6-5-4-3-2-1

DL 1.5 BW/1.25bw
BP BW/.75
Clean (squat clean) .75 bw/.60bw

burpees 

19:30ish

This is based of the average BW of your team

Jan-11
Rest

Jan 7

I should warn you, we are having a competition within our team to post the best/worst photos for documentation. The only rule is not frontal nudity. 

Sleep - HRS - 8
> Stress - 1 to 10 (10 being really stressed) - 5
> Mental Fatigue - 1 to 10 (10 being very tired) - 6
> Physical Fatigue - 1 to 10 (same) - 3
> Mood - 1 to 10 - 5


Jan-7
A. Hng Squat Clean - 30 reps for time @ 225# - 5:59, I don't know if I'm not used to moving loads like this anymore, or if I underestimated this workout but it was taxing. I thought it would take about 4 minutes. I didn't eat many carbs today or last night so that could also be a contributing factor. 
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5 Rounds:
AMRAP UB Strict HSPU
30sec Rest
60sec Wtd. Bear Crawl (20#+)
30sec Rest
AMSAP Wall-facing HS Hold
3min Rest
+
Every 90sec for 15 total sets
12 Thrusters @ 75#
6 Bar-facing Burpees
+
15min AD/Row/Mobility Cool-down
It took me :45-:50 each RD, this got really hard for me the last few rds. I'm going to go eat some recovery pizza and hopefully feel better tomorrow.

Jan 5

Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 5
> Mental Fatigue - 1 to 10 (10 being very tired) - 4
> Physical Fatigue - 1 to 10 (same) - 3
> Mood - 1 to 10 - 3

Jan-5
A. TnG Power Snatch - 3 x 5.5.5; rest 20sec + 2min (build) - 
Set 1 -155lbs, no misses
Set 2- 165lbs, no misses
Set 3- 185lbs, missed the last rep. Pull felt decent today. I was happy with sets of 5 185 at the end. 

B. Snatch Deadlift - 5 x 3; rest 2min (build, use straps) - 
I did snatch pulls here. Didn't mean too, just read it wrong.  
Set 1- 255
Set 2- 265
set 3 -275
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5 UB Muscle-ups
90sec Row @ 85% effort
Rest 90sec
x5
Hit them all UB with no issues, Row started at a 1:40 pace and slowed to a 1:45 pace by the last rd. 
+
15 UB CTB Pull-ups
90sec Airdyne @ 85% effort
Rest 90sec
x5
Hands hurt, I ripped on my left hand but was able to do them all UB. 
Here is the dumb video of the day. Last set of Moose knuckle CTB. 

+
15min AD/Row/Mobility Cool-down

I have some pain in my anterior shoulder. It's not too bad. I think it's more bicep tendon stuff. Been doing some mobility on it. Probably good today is a light day. 

Jan 2-3

I'm going to start adding photos to my blog to track proof for CF HQ. They will be dumb but possibly entertaining. 

Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 7
> Mental Fatigue - 1 to 10 (10 being very tired) - 6
> Physical Fatigue - 1 to 10 (same) - 7
> Mood - 1 to 10 - 6

Jan-2
25min AMRAP
1000m Row
15 Wallball
10 TTB
45 Double-unders - Completed at about 75% 
+
20min Core Circuit
20 Hollow Rocks
20 Arch Rocks
AMSAP Sorensen Hold
AMRAP UB Strict TTB (slow-controlled negative)
AMSAP Wall-facing HS Hold (if this bothers your neck...skip)
- completed

Jan-3
Team/Comp programming
*BE SMART TONY 

Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 4
> Mental Fatigue - 1 to 10 (10 being very tired) - 3
> Physical Fatigue - 1 to 10 (same) - 4
> Mood - 1 to 10 - 3


I was smarter than last week but probably not smart enough. 

A. Free standing HSPU practice. 3 mins for reps. - 9 reps

B. 7 min AMRAP
teams of 3 Snatch
15 @155
12@185
9@205
6@225
Max reps@ 245

We got through 3 reps @ 245 

C. Partner workout:

20 Thruster-135
30 burpee
40 Pull-ups
30 burpees 
40 Thrusters
30 burpees 
40 pull-ups
30 burpees
20 thrusters 

10:12

Jan. 1

Jan-1
A. HB Back Squat - 15,15,15; rest 2min (build to tough...not 15RM) - 265lbs
B. Ring Dip - 50 reps for time - 3:04 
+
21-15-12-9-6-3
Burpee Box Jump @ 30"
CTB Pull-up - 
I knew something was off about this. That's why I asked if it had a set of 18 in there?  You had sent it with a set of 12 in there. After the workout I checked the games site. 
 I did it with the set of 12 added and got a time of 10:12. 

+
20sec AD (cals)
10sec Rest
20sec Double-unders
10sec Rest
x4 
-Completed, about 12 cals per rd