14.1 - Friday 28 February

2k row @ z1
+
14.1
AMRAP in 10:00 of:
30 double-unders
15 ground to overhead, 75/55

complete
+
248 (5 rounds + 23 double-unders)

Ended up about exactly where I expected.  Double unders actually felt great today!  First round was UB on both DUs and power/muscle snatches, kept pace with Chelsea and finished in just under 1:00.  That was probably a mistake.  I don't think any of my other rounds had unbroken double unders, but for the most part I only tripped (or voluntarily stopped) once around 18/20.  Second round of snatches went 9/6, and that's when I knew it was going to be a long 10 minutes.  Chelsea pulled away at this point.  Third round of snatches were 8/5/2 I think, and the rest was kind of terrible.  My grip was absolutely shot (so was Marcus Hendren's, so I feel a little better haha) and I tried a few C&Js in there at some point - it seemed like I was able to pick up the bar faster if I allowed myself to clean instead of waiting until I felt like snatching, so I felt like the total reps might have been about equal even if I didn't do this.  I was breathing heavily but it felt manageable - picking up the barbell or hanging on to the handles of the rope felt fucking impossible.  Was hoping for 6 rounds even (270 reps), and I could possibly get closer to that on a re-do with a better pacing strategy, but 270 won't help the team so I'd rather have a regular day of training and gear up for next week.  Onward!

Thursday 27 February

rest day

Wednesday 26 February

A. Take 15-20 minutes to build to today’s heaviest Snatch

B. Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM+

Three sets for times of:

5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes

A. 120 – technique felt ok but weight felt heavy today
B. complete @ 235
+
subbed jumping MUs; cut down from 5 to 3
2:39 (failed one JMU)
2:09
2:41 (failed one JMU)
all snatches and OHS unbroken

Snatching has been on and off for weeks - this is upsetting.  Squats felt good.  Ring height was a little ambitious on the first set of JMUs (hairline) so lowered them an inch or two to just above eyebrow height for the second 2 rounds.  

Tuesday 25 February

A. Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes

Rest until fully recovered, and then…

B. Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes

Rest until fully recovered, and then…

C. Three sets for times of:
Run 400 Meters
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest 3 minutes

A. 2:23, 2:35, 3:01
B. 2:54, 3:06, 3:38
C. 5:34, 5:27, 5:18

Not feeling very CrossFIT today - classic CrossFit metcons and light or bodyweight couplets/triplets are definitely not my strong suit.  Double unders were fantastic on part A (a set of 42 and a set of 46, one trip each round); thrusters unbroken; pullups mostly sets of 5.  Wanted to beat the clock re-set, so only rested about 4 minutes before beginning B - and I felt it.  BJ easy and controlled; intended to do TTB in sets of 5 but grip was shot after 8-9 each time.  Lost the kip a few times and spent a lot of time looking at the bar.  Burpees miserably slow as usual.  Rested closer to 20:00 before beginning C - felt nice to run outside, even through it was freezing.  All KBS easy and unbroken, but then double unders fell apart.  Each round had at least 4-5 trips.

I know I need days like today, but it's just not very fun.

Monday 24 February

A. Front Squat 6 x 1; building so only last rep is tough; rest 2:00
B. Take 15-20 minutes to build to today’s heaviest Clean & Jerk
+
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)
+
Row 500 meters
Rest exactly 90 seconds
Row 500 meters

A. 135, 155, 185, 205, 225, 240 - belt came loose on the 240 but otherwise these felt great
B. 175 - really happy with how good cleans have been feeling lately!
+
@ 135: 11
@ 125: 12
@ 115: 13 - really tried to push these even though breathing was hard.  did much better with Jessie right next to me than I would have if I was training on my own.
+
1:50.0
1:56.8 – ugh. legs felt like lead 100m in, and I promptly gave up. I think I actually stopped moving at one point.

Disappointed with the rowing.  I did better at the OPTathon 18 months ago (1:50/1:53) and feel like I should be fitter than I was then.  I hate to say it, but I think I need more rowing in my life.  Unfortunately.

Sunday 23 February

rest day

Saturday 22 February

A. Power Clean; 1-1-1, 2:00 rest
+
AMRAP in 18:00
12 Burpees to 6″ target
10 shoulder to overhead 115/75
8 toes to bar
+
2 sets
0:35 AirDyne @ max effort
4:45 rest

A. 155, 165, 175 (PR+5) – these finally feel like I’m doing them right
+
6 rounds + 22 (S2O easy and unbroken. TTB broken 2 x 4. Burpees miserable and s-l-o-w.)
+
complete

high RPM: 97, 91

low RPM: 88, 81

Good/tough day.  Power cleans felt awesome, I'm finally catching them in the right position.  175 was pretty easy, probably could have gotten 180 but decided to be happy with the 5lb PR.  The AMRAP was pretty miserable.  That was a lot of burpees.  AD was unpleasant as usual.

Friday 21 February

For Max Reps:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Handstand Push-Ups
Rest 60 seconds
2 Minutes of Double-Unders
Rest 60 seconds
60 Seconds of Handstand Push-Ups
Rest 60 seconds
60 Seconds of Muscle-Ups
+

(rest 25:00)

+
“CrossFit Open Event 13.5″
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed under 4 minutes, time extends to 8 minutes.
+
Row 3000 Meters @ 80%

MU: 0
HSPU: 6
DU: 88
HSPU: 4
MU: 0
+
13.5: 58 (6 better than last year; thrusters easily unbroken, but CTBs continue to be a hot mess)
+
3000m row complete; first 2500m @ z1 (2:35/500m), last 500m closer to 80% (2:15/500m)

Really disappointed that my CTB pullups have barely improved in a year.  I really thought I would make it back to the thrusters (61 reps minimum) and know that if I do make it back, I could bang out another 15 unbroken or at least hang on until the clock runs out.  Kip was all over the place today (planned on doing 5 sets of 3 on the first round) but ended up swinging too much and hanging on when I should have just dropped off and gone to singles.  Finished the first round just under 2 minutes.  Second round of CTBs were all quick singles.  Argh.

Thursday 21 February

rest day!

Back is still super tight - spent a lot of time stretching and foam rolling.

Wednesday 19 February

AM:
40:00 AD @ z1

PM:
A. Back Squat, 6 x 3 reps @ 80% of 1-RM; begin a set every 0:90
+
4:00 AMRAP (see below)
3:00 rest

6:00 AMRAP (see below)

3:00 rest

For time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

A. complete @ 235
+
4:00 AMRAP: 8 TTB (row 2:08.8)
6:00 AMRAP: 15 S2O (row 2:09.3; TTB 4 x 5; S2O 15 unbroken)
For time: 11:43 (row 2:10.9; TTB 4 x 5; S2O 3 x 10; KBS 2 x 20)

BBJO were miserably slow (well over a minute to do 10…)

Happy to get some z1 in this morning... starts the day off nicely.  Need to get back in the habit.

Back squats felt good, but the third rep started to get a little slow on the last couple of sets.  

Felt like I should done much better on the AMRAPs.  I paced the row intentionally, thinking that shaving 5-10 seconds off the row would just translate into 5-10 seconds of resting before starting the next piece, but those BBJO were absolutely terrible.  I had no drive in my legs and spent a couple of seconds lying on the floor around rep 6 (on each round) so in hindsight maybe I should have picked up the pace on the row just a hair because it likely wouldn't have made a difference on the BBJO.  Broke everything else how I planned to, but probably stood around a little too much between pieces.  Argh.  

Tuesday 18 February

Day 1 / Day 2 Mash Up:

3 rounds, not for time:
50 double unders
15 toes-to-bar
5 handstand push-ups
+
A. Squat snatch clusters, 10 x 1.1 @ 70-80% 1RM; begin a set every 0:60
+
Open WOD 11.3
AMRAP in 5:00 of:
squat clean to overhead, 165/110
+
C1. Weighted hip extensions, 3 x 8 @ 4022; rest 0:60
C2. Ring dips, 3 x 0:30; rest 0:60

Complete
+
A. complete @ 95, no misses
+
23 (scored as 46?)
+
C1. complete with 20lb DB
C2. 6, 5, 5

The DU/TTB/HSPU combination was pretty nasty on my shoulder.  I thought it was approaching 100%, but these movements in particular (and in combination) were unpleasant.  Snatches felt good today - glad to have whatever was wrong last week out of my system.  Happy with the 11.3 workout - goal was 20 reps going in.  Did almost all of them as a quick push jerk from the top of the front squat, so it was like a jerky thruster.  Only stopped at my shoulders on a couple in the last 0:90, and it was much much tougher than coming quickly from the front squat.  Low back lit up on the snatches and pretty early in the squat clean thrusters, which made it tough to get tight and reset for each rep.  Would be totally happy if this was a Open workout in 2014 - I could definitely get a few more reps on this guy.

Monday 17 February

45:00 AD @ z1 / mobility combo
+
90:00 massage

Sunday 16 February

A. Power clean, 2-2-2; rest 2:00
B. 3 x AMRAP CTB pull-ups in 0:60; rest 2:00
+
AMRAP in 12:00 of:
10 box jumps, 24/20″
20 shoulder to overhead, 115/75
50 double unders
+
4 sets of:
0:30 AD @ max effort; 4:30 rest

A. 155, 165(1), 165
B. 15, 15, 15
+
3 rounds + 32 DUs (DUs not cooperating today)
+
Complete; high rpm per round: 95, 96, 94, 93

Power cleans and CTBs felt excellent today.  I'm definitely getting better at power cleans, which is exciting (170 is current PR).  On the CTBs, did a big set to start then chipped away for the remainder of the minute (5/6/5 then mostly fast singles).  Breathing was a little higher than I was expecting on the 12:00 AMRAP, and I think it made the DUs more difficult.  S2O all broken 10/10.  Finished the first round a little under 3:00, so was hoping for 4 rounds but couldn't quite get there.  AD was extremely unpleasant but it was nice to do that kind of thing.

Feeling pretty beat up after another tough week.  Planning on 10+ hours of sleep tonight and a massage tomorrow :D

Saturday 15 February

A. Split jerk, 8 x 1, building to a max; rest as needed
B. Back squat, 4-3-2-1-1-1-1 @ 70-80-85-90-95-101-101+%1RM; rest as needed
+
8:00 row for max meters
2:00 rest
3:00 AMRAP of [10 OHS @ 135/95 + 10 burpees over the bar]

A. 175F, 175 – jerks have felt off for a while
B. 195(4), 225(3), 240(2), 255(1), 270(1), 290(1 – PR+10)
+
1881m – 2:10 for the first 7 minutes, then gradually down to 1:54
1 round + 9 OHS. Felt like I was moving in slow-mo.
+
MU practice
+
20:00 AD @ z1

Back squats felt awesome. 300 next time, easy.

Friday 14 February

rest day

Thursday 13 February

AM:
A. Deadlift, 8-6-4-2-1-2/3 @ 55-65-75-85-95-100+% 1RM; rest as needed
+
3 rounds, not for time:
0:45-0:60 Chinese plank
8 weighted hip extensions @ 2012
+
3000m row @ 85%

PM:
Oly clinic

A. 175(8), 205(6), 235(4), 265(2), 300(1), 325F
+
complete; 20lb DB for hip extensions
+
13:53.7 (2:20-2:25 for first 1500m, then gradually picked up the pace to 2:05/500m for the last 500m)

Really disappointed that I didn't PR my deadlift - max deadlift days don't come around often, and I feel like I wasted the opportunity.  Argh.  I got 325 a couple inches off the ground but didn't fight for it.  Feeling pretty beat up after this week.

Wednesday 12 February

3 rounds, not for time:
10-20m handstand walk
0:45-0:60 L-sit
2-3 rope climbs
+
A. 1 hang squat snatch + 1 squat snatch, 6 x 1, adding per set; 2-3:00 rest
+
7:00 of [1 squat snatch + 1 MU, 2 squat snatches + 2 MU, 3 + 3, etc]
5:00 rest
7:00 of [250m row + 15 HSPU + 60 DUs]

complete
+
A. 75, 85, 95, 105, 110, 115 (got the hang, failed the full), 115F (failed both hang and full)
+
subbed jumping MUs
3 rounds + 1 snatch – failed 105 4 times right outta the gate (WTF?!). also set my ring height a little aggressively and moved them down a couple of inches midway through (from above my head to mid-forehead).
+
10 HSPU into the first round. Completed 60 DUs right after the 7:00 was up.

Wow. What a depressing day. At least I can walk on my hands.

Snatches felt terrible, in part A and in the metcon.  I wasn't pulling very hard under the bar after hitting my hips, and kept collapsing in the bottom of the squat.  Ugh.  I can't remember the last time I failed 105.  And then I was getting flustered because I wasn't expecting to fail the snatches.  

HSPU also felt terrible.  Rowed the 250m in 1:00 flat.  Got a set of 2 HSPU right away, then alternated one rep with one fail for the next 6 minutes.  So frustrating.  Tried moving my hands a little farther out, but not sure if it was helping or not.  UGHHHHHHHHH.  Demoralizing.

Tuesday 11 February

A. Front squat, 8 x 3 @ 80-85% 1RM; begin a set every 0:60
B. 1 power clean + 1 squat clean; 6 x 1; rest 2-3:00
+
EMOM for 6 minutes:
5 power cleans @ 185/125
10 CTB pullups
+
For time:
60 front rack step ups, 115/75 to 24/20″

A. complete @ 205 – tough
B. 145, 155 x 3, 160, 165 – these felt solid today
+
cut CTB to 5 per round
round 1: PC unbroken, CTB unbroken
round 2: PC 3/1/1, CTB 3/1/1
round 3: PC 1/1/1/1/1, only 2 CTB
round 4: DNS
round 5: PC 2/1/1/1, CTB 2/1/1/1
round 6: PC 1/1/1/1/1, only 1 CTB
+
9:56; did 10 sets of 6; started a set every 0:60.

Good day today.  Had a stressful day at work, but it didn't carry over into today's training.  Power cleans felt the best they've ever felt.  Probably could have picked up the pace just a touch in the step ups - was limited more by my hands feeling like they were breaking while holding the front rack rather than leg strength.

Monday 10 February

20:00 AD @ z1
+
20:00 mobility
+
20:00 AD @ z1

Sunday 9 February

3 rounds, not for time:
10 CTB pullups
10 pistols
10 handstand push-ups
+
AMRAP in 17:00 of:
7 toes to bar
9 box jumps, 24/20″
7 kettlebell swings, 70/53

complete
+
10 rounds + 5 TTB. Hands are trashed and TTB started to fall apart on round 6. BJ and KBS were no problem at all.

Saturday 8 February

40:00 AD @ z1

rest 2 hours

A. Split jerk, 8 x 1 @ 55-65-75-80-85-90-90-90% 1RM; rest 1-3:00
B. Back squat, 5-3-1-5-3-1 @ 80-85-90-85-90-95% 1RM; rest 3:00
+
for time:
20 thrusters, 95/65
10 CTB pullups
15 thrusters
8 CTB pullups
10 thrusters
6 CTB pullups
5 thrusters
4 CTB pullups

A. 105, 120, 140, 150, 160, 165×3 – easy
B. 225(5), 240(3), 255(1), 240(5), 255(3 - PR), 265(1) – not so easy today
+
6:45 – all thrusters unbroken. CTB all sets of 2 or 3. Spent way too long staring at the bar between small sets.

Felt really off my game this morning - was up later than usual last night.  Hands are a disaster - ripped both in spots that already ripped on Thursday. Not looking forward to tomorrow's CTBs and TTBs...

Friday 7 February

rest day

Thursday 6 February

for time:
40-30-20-10 wall balls, 30/20 to 10′
20-15-10-5 CTB pullups
+
A. Deadlift, 10-8-6-4-2 @ 55-65-75-85-95% 1RM; rest 2:30
B1. bent over barbell row, 2 x 8 @ 2111; rest 0:60
B2. strict pullups, 2 x AMRAP @ 21X0; rest 0:60
B3. glute-ham raises, 2 x 8 @ 20X1; rest 0:60

15:39
+
A. 175(10), 205(8), 235(6), 265(4), 300(2 - PR)
B1. 83, 93
B2. 3, 3
B3. 8, 8

Solid training day.  The WB/CTB workout was tough and I would have gone minutes slower if Stephen wasn't pushing me on the WBs.  40 broken in 8 x 5, 30 started off in sets of 5 but then I was having trouble hitting the target on the 5th rep, so dropped down to sets of 4, then sets of 3... CTB mostly in sets of 3.  Shoulder didn't hurt at all on the CTBs!!  Both shoulders were extremely fatigued, but didn't have that stabbing pain, so that's good.  Happy with the deadlifts - haven't pulled 300 in a long time, so it was really nice to do that for 2.  Probably could have done 300 for 3 (maybe even 4), so I'm quite eager to know what my new max would be.

Wednesday 5 February

3 sets, not for time:
3-8 MUs
0:60 nose-to-wall hold
50 double unders
+
A. 3-position squat snatch (high hang, mid thigh, below knee), 4 x 1 @ 70-80% 1RM; rest 2-3:00
+
8 rounds for reps:
0:45 row / 0:15 rest
0:30 strict HSPU / 0:30 rest
0:45 box jump overs, 24/20″ / 0:15 rest
0:30 ring dips / 0:30 rest
+
for time:
100/70 push-ups

3 rounds, NFT:
worked on MU transitions and stomach-to-bar pullups
nose-to-wall holds complete
DUs complete; got a set of 56 (PR+3) and a set of 47
+
A. complete @ 95
+
complete
rowed 1:48 – 1:52/500m pace; didn’t record each round but all just north of 200m
1 strict HSPU per round
really pushed the box jump overs, but didn’t record reps. I think high was 22 and low was 16
3 ring dips per round
+
6:46 – very tough after 20 or so. down to doubles for the last 12 reps.

Decent training day today.  MU progressions felt good.  Double unders were on fire today! Super happy to hit north of 50 again (it's been over a year since my old PR of 53).  Snatches felt really heavy and slow at first, but by the last 2 sets, felt fine.  Really pushed the breathing pieces on the 8 rounder - happy with the rows and BJOs.  Arms felt super weak today - the strict HSPU, ring dips and push-ups were all just shy of failure.  

Tuesday 4 February

A. Front squat, 8 x 3 @ 75-80% 1RM; begin a set every 0:60
B. Squat clean clusters, 5 x 1.1.1, building so only last set is heavy; take 0:10 between singles; rest as needed
+
for reps:
max unbroken power cleans @ 120
rest 2:00
max unbroken power cleans @ 105
rest 2:00
max unbroken power cleans @ 95
+
for time:
row 1000m
50 CTB pullups
30 thrusters @ 95/65

A. complete @ 195
B. 115, 125, 135, 145, 155 – could have started a little heavier
+
8 @ 120
12 @ 105
12 @ 95
+
15:45 – rowed slow (4:44); CTB all doubles but took forever; thrusters broken 11/10/9

Disappointed with the power cleans.  Should have gotten at least 2-3 more at each weight, but had a hard time keeping my hook grip.  CTB pullups were fucking terrible - it feels like there is a knife stabbing me in the shoulder whenever I do a big kip (CTB or TTB) so it made me very reluctant to get back to the bar quickly.  Wanted to do the thrusters in 2 sets of 15, but at that point I was kind of defeated by the CTB pullups and tired and didn't feel like pushing it.  :-/

Monday 3 February

rest day

Sunday 2 February

35:00 AD @ z1

rest 2 hours

3 sets, not for time:
3-9 MUs
10-15m handstand walk
10-12 TTB
+
AMRAP in 7:00 of:
30 double unders
15 power snatch, 75/55
+
(rest 8:00)
+
AMRAP in 7:00 of:
burpees to 6″ target
+
(rest 8:00)
+
7:00 row for max meters

Complete; worked on MU transitions, high CTBs and ring dips.  Tried swinging from the high rings once, but shoulder was not happy, so didn't push it.
+
3 rounds + 30 DUs + 4 PS (DUs a hot mess today - first set of 30 UB, then at least 3-4 trips on the subsequent rounds)
+
73 (10 less than 2012) - 15 in the first minute, 13 in the last minute, and just slogged through the middle.  it felt like it would never end.
+
1609m (held 2:10-2:15 for the first 5 minutes; got down to 1:49 for the last 20-30 seconds) - could have started pushing it a little earlier.

Saturday 1 February

35:00 AD @ z1

rest 4 hours

A. Push press: build to a heavy single in 15:00
B. Split jerk, 5 x 1 @ best weight in A; pause for 0:02 at the catch; begin a set every 0:60
C. Back squat, 6-4-2-1-2-4-6 @ 70-80-90-95-90-80-70% 1RM; rest 2:00
+
AMRAP in 5:00 of:
10 CTB pullups
10 alternating pistols
10 handstand pushups
+
(rest 2:00)
+
AMRAP in 5:00 of:
10 burpee box jumps, 24/20″
10 shoulder 2 overhead @ 135/95

A. 165 (PR +15). Loaded 170 but clocked myself in the chin.
B. Complete @ 165 – easy
C. 195(6), 225(4), 255(2), 265(1), 255(2), 225(4), 195(6) – easy
+
10 CTB + 10 pistols + 6 HSPU complete – failed a bunch of HSPU.
+
2 rounds + 10 BBJ + 1 S2O – pace slowed considerably on the BBJ.

Shoulder still bugging me on CTBs and HSPU.  Not sure why I had such a hard time with HSPUs today - was doing okay with them a few days ago.  Perhaps just fatigued versus fresh? Pistols felt great (with the bees knees).  S2O unbroken but transitions and BBJ were slow.  Breathing felt out of control on the last 5:00 piece - need to just pick up the bar anyway.  It's okay to be breathing.