Wednesday June 25th, 2014

AM
15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
Rest 5 min
15 min airdyne @80%
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups

PM
A. Muscle snatch – 85lbs x 5, 95 x 4, 2sets , 100 x 3 <—yeah right, more like 55#, 65# 85#
B. 2-position clean (floor, mid-thigh) – 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
C. Snatch deadlift 140lbs x 5, 5 sets
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets


My lifts are getting better with a little technique work. Still not putting it all back together but it’s coming My first lift in the video I pulled too early and the bar traveled out in front of me. The second lift I was more patient but may have tucked my chin :(. #somuchtoremember #slowissmoothsmoothisfast #crossfitoly

Friday then Off to the Beach

AM
Swim 100m @85%
Rest 1:30×12

PM
A1-3 Position snatch TnG – 95lbs x 2 sets; 100lbs x 3 sets; rest 1 min
A.2 Snatch pull – 125 x 5 , 5 sets 1 min rest
A3.BNSnatch push press @ 1.2.x.1 100lbs x 5, 5 sets; rest 2 min
B.1-1/4 Back squat @2.1.1.1 135 x 5; 140 x 5; 150 x 4; 160 x 3, 2 sets; rest 2 min
+
5 thrusters 75lbs (can change based on how you’re doing)
Airdyne sprint 15s @95%
Rest 3 min
x5

I’m headed out of town early Saturday morning so today is filled with preparations for travel. I did the swim yesterday for time purposes and it felt great. 1200m is a PR for me. Looking forward to the beach!!!

20140613-053403-20043816.jpgThe ladies had a great time at Bite last night. Many thanks to Christy Butch aka Pebbles for organizing.

Wednesday Workout of the Day

AM
10 min amrap @80%
Run 400m
15 back extensions
15 ring dips
15 power cleans 65#
Rest 3 min
10 min row @80%
3 min Rest
13 min amrap @80%
50 meter farmers walk 36#
10 burpees
20 double unders

PM
A. 3-position clean (floor, knee, mid-thigh) – 70% x 2 sets; 75% x 2 sets
B.1 Snatch deadlift – 115 x 7 x 2, 135 x 5 x 3
B2. Pistols Amrap 1 min Alt Ea Leg; rest 3 ,min
C.1 Front squat – 115 x 6; 125 x 5; 135 x 5; 145 x 3, 2 sets; rest 15 sec
C2. Seated Box Jumps Step Down x 3 rest 2:30 min
+
For time:
50 Back Ext
50 GHD
50 CTB
My glut and shoulder are feeling a bit better. Going to get a sports massage anyway just to make sure. Too bad Dr. Vickie isn’t here to work on me I need her right now.

The "Mike's Gym" coaching staff hanging out at Rich Froning's house.

The “Mike’s Gym” coaching staff hanging out at Rich Froning’s house.

Monday & Tuesday

Monday:AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 25
break 5 min btwn 14-15 work HS Walk/Wall walks/TGU 16kg

PM
A. 1 Power snatch + 2 snatch – 95 x 2 sets; 105lbs x 3 sets; rest 2:30
B1. Jerk – 135 x 3, 5 sets; rest 2 min (NO Rack Or Blocks)
B2. Clean pull – 145lbs 5 , 5 sets; rest 2 min
C. Back squat @3.2.x.1 130 x 6; 140 x 6; 150 x 6; 160 x 5, 2 sets rest 2 min
+
10 min EMOM
Odd Ring Pushups 8-10
Even CTB 8-10
+
3 min Rest
+
For Time 3 Rounds for Time
25 GHDs
25 WallBalls 14lb Must Be UB If Not Start Over!
25 Double Unders
rest 1 min

Tuesday:PM
A.Power clean + 2 clean – 100lbs x 2 sets; 115lbs x 2 sets; rest 2 min
B.Snatch balance – 85lbs x 3, 2 sets; 95lbs x 3; 105lbs x 3 x 2 sets rest 90 sec
C. Push Press – 110 x 5, 5 sets rest 90 sec
+
3 rounds for time:
500 m row Damper at 5
5 Strict HSPU
3 rope climbs

On Monday I just couldn’t get all of this done. My butt, shoulder and hamstring are bothering me too so that didn’t help. I need to warm up more. That will start today! Since my shoulder was bothering me every snatch hurt and I decided to shoulder press instead of jerk. There was no way I would be able to lower 135lbs without hurting myself without jerk blocks. Didn’t do the Wall Ball/ GHD/ DU but did do the EMOM and got UB CTB for all sets.

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Maybe I should squat tomorrow. No wait….

PM PC Complex+Skill%+UB Density+ Core
A. Power clean + 2 TnG Squat clean – 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
B. Snatch balance – 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
C.1. Push press – 105lbs x 5 x 5sets; rest 2 min
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS

I’m sore everywhere. This was a light workout and I’m glad because I needed it.

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Monday June 2nd, 2014

AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 20
break 5 min btwn 9-10 work HS Walk/Wall walks
+
5 min Z1 AD Recovery
PM CP % Oly + Absolute Strength+ Core
A. Power snatch + 2 snatch – 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
B.1 Jerk – 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
+
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU

The AM session was fun: Every 5 min get off the bike and work on handstand walks. I found that if I pointed my toes I was able to go farther. 16ft UB was a major PR for me.

The Lifting Session:
I saw the low weigh back squats and thought “I must be de-loading”. HaHa! The tempo was a mutha!

EMOM: Very fun. I love built in rest: I was able to get 3 UB MU! PR again! Yay me!

20140602-151132-54692409.jpgThis pic looked much better on my iPhone.

Tuesday May 27th, 2014

A. SN Complex Build to a HVY
3 Position High,Mid, Knee in 10 min
B. High Hang PC off Blocks Cluster 1.1.1 @ 85,87,90,92%,x 4 sets 2 min HS Good Foot Work No Misses
C1 2-4 Strict HSPU/AMrap Kipping in 30 sec, x 3 sets;
C2 3-4 RFSS / AMRAP Pistols Alt in 30 sec, x 3; rest 3 min
D1 Toes 2 Bar 10 x 3 rest 1 min
D2. FLR on Rings 1 Min x3, rest 1 min

A. This was hard. The HH and mid thigh were pretty easy but my form definitely loosened by the knee. I finished at 99# (The third lift @45k I had to chase forward, UGLY)
B. Hard as shit. Really have to focus on my pull. I missed all the reps at 92%. Technically (in crossfit) I got the last lift, even though I had to chase it 20 feet forward. Enjoying these as I feel this is my weakness.
C1. 4/10 for all sets
C2. 3/20 for all sets (I just got bored with the pistols, could’ve done more

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21 days of the Whole30