February

My spreadsheet where I track all of this

2.28.14

Rest day. I plan on going for a 30+ min walk and then arrive at the gym early enough to mobilize before judging our athletes on 14.1 all night long.

I couldn’t wait and did 14.1. I warmed up quite a bit; lots of time on my shoulders which might have helped because some people complained that their shoulders hurt and mine never hurt during the WOD. My lungs and my forearms on the other hand…

I scored 259 reps.
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2.27.14

Warmup
Spiderman lunges, air squats and PVC OHS

Strength
Find 3RM OHS

WOD
EMOM14
Odd: 15 cal row
Even: 15 burpees

Results: I only got 175 for the OHS. 175 felt easy and I went to 185 and tried it twice but both times I lost the weight forward on my 2nd squat. Wasn’t my day. The WOD SUCKED. I held the 15/15 until the 5th interval when I only got 14 cal row, then went 10/10 for 2 rounds until my final round of burpees I did all 15.
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2.26.14

My morning went like this…
4:30am at the gym to get some work in before class at 5
4:40am did 15 squats + 15 OHS with PVC + Burgener warmup
4:45am started working towards my 2-2-2-2 snatch
4:48am did my first set of 2 at 145 (touch’n’go)
4:55am completed my 4th set of 2 (145, 150, 155, 155)
4:56am started to find 1RM power clean from 20in box
5:05am failed at 185, dialed back to 180 for success
5:06am class led warm up was sitting in a squat during the Aloe Blacc song “The Man”. Every time he said “The Man” we had to do a squat, “rest” was sitting in squat. I did this with a 45# bar on my back.
5:20am tried to start my 20 squat cleans at 180 but had cooled down too much
5:25am did 4 or 5 cleans at 135
5:30am did 8 cleans at 180
5:50am did a few more cleans at 135
5:52am finished my final 12 cleans at 180
6:30am first run at handstands facing wall – 2 attempts
6:35am more handstands
6:45am final run at handstands
7:00am change clothes and head to work
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2.25.14

Warmup
8 min of jumping rope – singles, DU’s, one foot, varying

Strength
5-4-3-2-1 push press

WOD
5-10-15-20-25 of
Push press (95)
Burpee pullups

Extra
MU attempts……

Results: Started the strength at 175 then 195, 205, 215 and 225 for 1. I was supposed to go back up the ladder but failed 225 x2 and then failed 215 x1. I wasn’t giving myself enough time between sets. I completed the WOD in 16:10.
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2.24.14

Warmup
10 leg swings (front to back) each leg
10 leg swings (side to side) each leg
Repeat
Hip, knee and ankle circles – 20 each direction
Slowly workup to weight

Strength
1-1-1-1-1 squat @90-90% 1RM

WOD
“Elizabeth”
21-15-9
135# clean
Ring dips

Results: I started with 255 for my squats and after 2 I did the last 3 with 260. Felt OK. I completed the WOD in 5:25
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2.23.14

Decided to get a WOD in today…felt good so why not?

EMOM14
Odd minutes: 3 thrusters @165
Even minutes: 10 hollow rocks and 10 supermans

Row 5k
Took me 19:43 to row the 5k. And it sucked.
*********************

2.22.14

Was supposed to do the escalating/decreasing squat ladder, but the weight felt heavy and my right knee kept giving me a quick bite (not sure how else to describe it) on my first squat, so I didn’t push it. Instead I did 3×3 squat holds at 135 before coaching the early Saturday class.

I thought I would take a rest day, but I have eaten pretty crappy the last few days (2 donuts! and some sherbert and M&M’s today) so I decided to do 100 pushups, situps, squats before showering this afternoon. Wife and I are going downtown and I will be drinking beer…Gotta clean up the diet 100% starting tomorrow.
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2.21.14

Warmup
Run 400m, rest 30 seconds
Run 200m, rest 1 min
Run all out 400m

Strength
Spend 10 min to find 1RM clean, then do 10 more at 80% of that weight

WOD
2 min row for cal
2 min max pullups
2 min row for cal
2 min max burpees
2 min row for cal
2 min max GHD situps

Gymnastics
Handstand work

Results: I was useless in the gym this morning. I coudn’t even clean 205….it just wasn’t happening. I tried to do 10 reps at 185 and squat cleans weren’t happening. I only did 7 power cleans at 185 before I just stopped because it was so pathetic. I scored 167 in the WOD and it was rough….just wasn’t feeling it this morning. Too much yesterday?
*********************

2.20.14 – PM

Warmup
Light stretching and air squats

Skill
Depth drops to box jump 5×4. Perform with PVC on back if possible.
Fall/jump off of 24in box into full squat, then jump onto 30 in box

Strength
3×5 TUT front squat @50% – 5 second down, 1 sec up

Strength
Find 5 rep max bench press

Gymnastics
4 sets of max rep pullups

Results: I used 135 for the FS, worked up to 255×5 for bench and then tried 265 but only got 4. My pullups were strict and went 8, 9, 8, 7.
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2.20.14 – AM

Warmup
2 min on rower, 10 DL bar only, 10 DL @135, 10 DL @225, 5 DL @275, 3 @295, 3@315 with some air squatting in between

WOD 1
AMRAP7
5 pulls on rower at sub 1:35 pace
3 DL (315)

Extra
Banded good mornings – using green bad – 75 good mornings
30 hollow rocks

WOD 2
AMRAP10
2 wall ball (20)
2 tuck jumps
4 wall ball
4 tuck jumps
Ect, etc

Results: I tried to pull under 1:30 but it wasn’t going to happen and 315 was REALLY heavy. I only got 3 rounds + 7 reps (5 pulls sub 1:35 and 2 DL). I scored 232 reps for the 2nd WOD (through the round of 20/20 + 12 additional wall balls)
*********************

2.19.14

Warmup
2 min on rower: 30 second 2:10 pace, 30 sec 2min pace, 30 sec 1:50 pace, 30 sec 1:40 pace
Snatch warmup + OHS with PVC
Snatch warmup + OHS with bar

Strength
Once I felt good doing a squat snatch at 95# I gave myself exactly 10 min to find 1RM
Then did 10 more reps at 80% of that number

WOD
100 plyo pushups to a 45# plate
Everytime you rest you run a shuttle run of 5, 10, 15 feet

Extra
Handstand work on wall

Results: Not a good day snatching, couldn’t get the weight overhead, it kept falling forward (probably wasn’t extending my hips well). I got to 165 then did 10 full squat snatches at 135. I took me 6:46 for the WOD.
*********************

2.18.14

Warmup
Horribly insufficient warmup today and it showed.
10 behind the neck push press at 45, 5 push press and 5 power jerk behind the neck at 45
5, 5, 5 of above at 95
5, 3, 2 of above at 135 and wasn’t ready for…

Strength
5×2 @80% of 1RM split jerk

WOD
No break between
Row 2 minutes
2 min and during rest perform max rep thrusters @95#
Row 2 min
2 min doing max rep power snatch @95#
Row 2 min
2 min max rep squat clean @95#
Rowing is for calories and your calories is added to reps completed in the 3 barbell movements

Extra
Muscle up work

Results: My 1st set of 2 jerks was HORRIBLE. As I finally got loose it got better and I did a 6th set just for good measure. I scored 151 in the WOD and that was after coaching class for about 45 minutes between jerks and then the WOD with not much of a “re-warmup”.
*********************

2.17.14

Warmup
Rollout back on foam roller, 2 min airdyne, banded hip distraction and I also did some banded shoulder mobility between sets of squats

Strength
Find 10 rep max back squat – then do 2nd set at that weight.

WOD
3 RFT of:
21 power clean @115
27 burpees
27 GHD situps

Extra
Muscle up work

Results: I did sets of 10 at 95, 145, 175, 205, 225 and when I tried to do a 2nd set at 225 it wasn’t happening. I completed the WOD in 16something and it sucked. I didn’t do any GHD full ROM, I just went to parallel.
*********************

2.15.14

Rest Day.
*********************

2.15.14

Warmup
I did a few different banded stretches to loosen up my hips, hamstrings and knees

Strength/skill
3-3-3 squat @80-85% 1RM

WOD
With a partner
30 single arm KB lunges (555)
60 box jumps (24)
90 burpees
120 KB swings (55)
240 double unders

Extra
3-3-3 weighted pullup

Results: 3×3 squats at 235, then I did 3 rounds of 225 bench x5 and 3 weighted pullups at 25, 35 and then 2 pullups with 45#. My partner and I completed the WOD in 20min.
*********************

2.14.14

Warmup
500m row at easy pace, then reset heart rate, then 500m row as fast as possible. Start with bar and do one high hang squat snatch followed by 2 OHS and then another high hang squat snatch. I continued with that format until I got around 125#, I think.

Strength/skill
Find 1RM snatch from high hang

WOD
2, 4, 6, 8, 10 C&J @185
18 wall ball between each round

Extra
10 min handstand work on wall

Results: I nearly had 155 for my high hang twice, but just couldn’t quite hold it at the bottom. I ended up rounding up the WOD 200# and it was rough. Took me 16:10 and I did all wall ball unbroken……..which, how crappy does that sound when there are guys out there that can do Karen unbroken? Yay, I did 18 wall balls unbroken….only about 10% of Karen.
*********************

2.13.14

Warmup
I spent a lot of time loosening my posterior chain today via good mornings, a roller and stretching. I was a bit tight. Then I started to work up to my weight for the 3×3 TnG C&J

Strength/skill
3-3-3 touch-n-go clean and jerk @70% 1RM

WOD
In succession:
Tabata double-under
Tabata pushups
Tabata burpees
Tabata hollow rocks

Extra
10 min muscle-up progression work

Results: I used 185 for the C&J. Not sure what I scored on the Tabata…but it sucked.
*********************

2.12.14

Warmup
10 behind the neck snatch grip strict press with bar, 10 back squats with bar, 10 behind the neck snatch grip strict press with 65#, 10 OHS with 65#. Not much time for warmup today, thankfully the OHS started light. I strict pressed the weight until I got to 135 or so and my first 4 or 5 reps I held my squat for 3-5 seconds at the bottom to continue to get loose before it got heavy.

Strength/skill
Starting at 75# 1 OHS EMOM w/ 10# increase each minute

WOD
“Fight Gone Bad”
3 rounds of:
1 min cal row
1 min box jumps
1 min sumo deadlift high pull
1 min press (75)
1 min wall ball (20)
1 min rest

Extra
10 min free standing handstand work

Results: I got to 195 on the OHS and probably could have kept going but I ran out of time and needed to start class. I got 296 reps in FGB.
*********************

2.11.14

Warmup
5 minutes with peanut/LAX ball, 2 min airdyne, 10 behind the neck strict press with empty bar, 10 good mornings with empty bar, 10 with 65# for both, then 95# x10 for press and x5 for good mornings. Then a few more sets increasing towards press work below.

Strength/skill
5-5-5-5 press @75%

WOD
“Diane”
21-15-9 of
deadlift (225)
HSPU

Extra
10 min muscle-up progression work

Results: I used 145 for the press work and finished Diane in 6:25 for a PR.
*********************

2.10.14

Warmup
Hip swings, air squats, joint mobility, 2×5 1 1/4 squats at 135, then warm up to weight below

Strength/skill
5-5-5-5 squat @75%

WOD
AMRAP7
9 thrusters (95)
9 pullups
3 min rest
AMRAP7
10 power clean (115)
10 OHS (115)

Extra
10 min muscle-up progression work

Results: 215 for squat work. Then 5+15 and 3 for the WOD.
*********************

2.9.14

Rest Day
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2.8.14

Warmup
PVC Burgener, then empty barbell power snatch to OHS x 10

Strength/skill
Find 1RM snatch from 20in box
Using that weight, do 20 reps for time (not on the box, from the floor)

Extra
3×10 L pullups

WOD
3 rounds:
Airdyne for 100 calories
Rest 5 min

Results: I did 2 reps towards my 1RM, then did 1 set of the L pullups. I worked up to 135 from the box and failed at 140. I started the 20 reps for time and by the 14th rep my form was so bad and I was pressing so much I stopped. It was ugly. My body needs the rest day tomorrow. I did finish the WOD and my 100 cal times were around 5min, 5:30 and then 6:15.
*********************

2.7.14 – PM session

WOD
EMOM30
Even: row, 80% or so
Odd: 10 situps

Results: I rowed for 15 minutes and totaled 4118m. And this sucked more than I thought it would….
*********************

2.7.14 – AM session

Warmup
Light behind the neck push press to drive home good position

Strength
3-3-2-2-1-1 push press

WOD
21-15-9
Thrusters (95)
Evil Wheels
Push Press (95)

Extra Credit
3×10 straight leg deadlift
10 min handstand practice on wall

Results: For press I went 185, 195, 205, 215, 225, 230f, 215. I completed the WOD in 9:52 and used 135# for the straight leg deadlift.
*********************

2.6.14

Warmup
3 min airdyne, warm up to FS weight

Strength
4-4-4 front squat @75%

WOD
CrossFit Games Open 13.3
12 min AMRAP
150 wall balls
90 double unders
30 muscle ups

Extra Credit
10 minutes of muscle-up progression work

Results: I used 195 for squats. Scored 225 on the WOD, only 33 reps more than I scored last year. I wasn’t feeling the wall balls today.
*********************

2.5.14

Warmup
Light 3 position deadlift to work on keeping butt down x3 and 1 round weighted good morning

Strength
EMOM7: 2 squat cleans @70% followed immediately with
EMOM8: 2 squat clean and jerks at same weight as above

WOD
50 double unders
50 squats
25 GHD situps
50 squats
25 back extensions
50 squats
25 T2B
50 DU’s

Extra Credit
10 min hand stand practice against wall

Results: Used 155 for EMOM and finished WOD in 11:02
*********************

2.4.14

Warmup
3 min on airdyne, then PVC pass throughs and PVC presses to warm up to press work. Did banded stretches on legs in between press sets.

Strength
Find 10 rep max strict press – then do a 2nd set

WOD
EMOM10
Odd: 3 bear complex @135
Even: 7 butt slapping burpees (clap your hands and slap your butt in mid air)

Extra Credit
10 minutes of muscle-up progression work

Results: I did 10 at 115 and felt I could go a little heavier, so then I did 2 sets of 10 at 120. Completed rest of work.
*********************

2.3.14

Warmup
Banded squat holds, bands to open shoulders

Strength
3×5 squat holds (5 sec at bottom) 50% 1RM

WOD
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra Credit
10 minutes of muscle-up progression work

Results: I did my first set of squat holds at 135, then remembered I set a new PR so I did 3 more sets at 145. I scored 75 reps in the WOD which is what I scored last year during the games – HOWEVER – I was coaching this morning so I took a few short breaks during my work to focus on the class (before you berate me it was basically a really long bootcamp WOD today that required very little supervision or instruction…). I am working on gymnastics everyday this month and will focus mostly on MU’s and handstands.
*********************

2.2.14

Rest Day
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2.1.14

WOD
New CrossFit Total
Find 1RM clean
Find 1RM bench press
Find 1RM overhead squat

Results: 300 bench, 210 OHS, 215 clean (so pissed I couldnt get 225 or more) for 725 total.
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