150407 Invictus

Warm up:
5 min DROMs
10 wall slides
Burgener warm up

A: E2MOM for 20 min (10 sets)
Snatch (65-85-95-105-115-125-130-130-130-130)

B: For time:
5 Power snatch (105#)
10 box jump over
10 Power snatch (100#)
20 box jump over
15 Power snatch (95#)
30 box jump over
Time: 11:22

C: Spartan Burpees 30/30
Time: 1:48

141011 Outlaw Power

Warm up:
5 min DROMs
Stick complex
Burgener warm-up

Power:
1) Snatch up to 80% (115#)
2) Clean & Jerk up to 80% (155#)

Conditioning:
For time:
15-12-9 of:
Bar muscle ups (12-9-6 blue band rings)
Power Snatch 75#
Time: 12:31

140725 Outlaw Power Back Squat 5-3-1+

Warm up:

5 min DROMs

2 min jump rope

35#KB Halos x 8 ea way

35#KB Goblet Squats x 8

Bulgarian Split Squats x 8 ea side

Power:

1) Power Snatch 2 RM (135#)

2) Back Squat 105-130-160-195-225-250(0)

Accessory:

1) Front Squat 3 x 10 AHAP (150)

Disappointed in my squat. Perhaps I was a little tired and didn't eat enough the day before. Seems like my strength has taken a hit since I tweaked my back 3 weeks ago. No conditioning work today as I did not have enough time.

140719 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
35# KB halos 3 x 8 ea way
Stick/barbell complex

Power:
1) Snatch up to 80% (105#) tried 120# 3 x and failed each one
2) Clean & Jerk up to 80% (155)
3) Bench 80-100-120-140-160-180(8)

Accessory:
1) Ring Dips 3 x ME (13-9-6)

Conditioning:
3 rounds for time of:
Row 500M (run 400m)
21 HSPU (piked push-ups)
12 Power Snatch 135/95 (95#)
Time: 17:30

140718 Outlaw Power Back Squat 3-3-3+

Warm up:
5min DROMs
KB halos 3 x 5
Goblet squat 35# x 8-8
Bulgarian split squats 35# x 10

Power:
1) High Bar Back Squat 3-3-3+
105-130-160-185-210-235(4)

Accessory:
1) Front Squat 3 x 10 AHAP (150#)

Conditioning:
For Time:
Run 400m
8 Power Snatch 115/75 (80#)
7 Bar Muscle ups (7 pull-ups/7 ring dips)
Time: 4:02

140618 Outlaw Power

Warm up:
3 min Airdyne
stick complex

Power:
1) 2-sec Pause Clean at knee 3 RM (175)

Accessory:
1) Pendlay Rows 3 x 8, rest :60 (155)

Conditioning:
3 rounds for total time of:
Run 400m
9 Muscle-ups (blue band)
12 Power Snatch 115/75 (85)
Time: 15:20

140505 Outlaw Power Day 2 Shoulder Press 5-5-5+

Warm up:

5 min DROMS

Stick/Barbell Complex

Power:

Work to 5RM Power Snatch (115#)

Shoulder Press 5-5-5+

105-120-135(8)

Accessory:

1A) 3 x ME HSPU (4-4-4)

1B) 3 x 15 TTB

Conditioning:

3 rounds of:

1:00 ME Muscle-ups (blue band assistance)

1:00 ME 50' Shuttle Run

1:00 ME KBS 35#

1:00 Rest

Scores:

9-11-20

8-10-22

8-10-21

140427 5/3/1 Shoulder Press (deload)

Starting to follow the new Outlaw Power programming. I like the program because it's following the Wendler 5/3/1 structure just with more volume. Just got my feet wet with the assistance and conditioning today since this is the start of my scheduled deload week. The following week I'll be following it proper.

Warm up:
5 min DROMs
Burgener warm-up

Strength:
Power Snatch work up to 5RM
115#
Shoulder Press 3 x 5
60-75-90

Assistance:
1A) 3 x ME HSPU (piked w/ knees on 30" box); rest :90 (10-21-17)
1B) 3 x 15 TTB

Conditioning:
3 Rounds of:
1:00 ME muscle-ups (blue band)
1:00 ME 50' shuttle run
1:00 ME 35# KBS
1:00 Rest
Scores:
8,9,7
10,10,10
22,23,26

131211 Deadlift

Warm up:
5 min DROMs

Strength:
Deadlift 3RM
#240

Metcon:
4 rounds for time:
25 Wall ball #20
10 Power Snatch #75
Rest 1 min after each round
Time: 14:55

131013 1RM Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
15 minutes to establish a 1rm snatch
130#

Metcon
Run 800m
-then-
3 rounds:
25 Pull-ups
8 Power snatches 135/85# (95#)
For time.
Time: 16:06

Cool down
walk

First round of pull-ups I UB kipped the first 15. New PR!

130924 Clean & Jerk

BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#

 Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.

Compared to 110529
95# Snatch
Time: 11:19

Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.

130611 Outlaw workout

Warm up:

5 min DROMs

Burgener warm-up

BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#

Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25

Haven't done a metcon this long in a while. Maybe it's because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.

DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.

130526 Power Snatch, Ring Pull-ups & Burpees

Warm up:

3mi run

5 hill sprints

10 burpee pull-ups

Metcon:

4 rounds for time of: 

Power Snatch 65# x 15

Strict ring pull-ups (chest to rings) x 10

Burpees 15

1min rest

Time: 13:48

130414 Snatch & Front Squat

Buy in:

5 min Airdyne

5 min DROMs

35# KB Goblet Squat x 15

35# KBS x 15

GHD Sit-ups 15 x 2

Burgener warm-up

BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.

All snatches perfect. Err'd on the heavy side for front squats.

Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps

Done with Karen.

Cash out:
800m run

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07

130311 First Pull + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
125#

Metcon:
3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75#

Scores:
41 Burpees
2 rounds + 30DUs + 3 snatches

First round of DUs was unbroken. I think that's a record.

130310 CrossFit Open 13.1

Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps): 2 Burpees (13.1 standard) as fast as possible

2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Score: 115

Thought I'd at least get to the 165 bar. Yeah right. Didn't think snatching 135 after 70 burpees was going to be that tough. I am an idiot.

Later in the day...
Skill work:
Snatch 2 EMOM10 95 --> 125
Clean & Jerk 2 EMOM10 125 --> 145

GHD Sit-ups 3 x 10

Kipping pull-up practice 4 x 6

130223 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs

BB Gymnastics:
Power Snatch 5 x 5: 65-85-95-105-115
Power Clean & Jerk 5 x 3 115-135-155

Cash out:
6 x 50m tire pull

Still easing into things as my back improves

130125 Back Squat

CFSB C1W1D5

Buy in:

3 min jump rope

5 min DROMs

3 rounds of:

6 pull-ups

10 bar dips

10 45# OHS

Strength:

Back Squat (high-bar) 3 x 5

warm: 45# x 10; 135# x 8

work: 185-205-215
Depth was legit (A2G) for all but the last rep.

Metcon:

10min AMRAP of:

15 75# power snatches

30 double unders

Score: 3 rounds + 15 power snatches + 8 DUs

Cash out:

L-sit practice

Accumulate 1:00 total time in position (progression: knees tucked)

6 x :10

L-sits are one of those things I truly suck at. Now making a concerted effort to improve this.

130106 Power Snatch; Power Clean

Buy in:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 16
Burgener warm-up

BB Gymnastics
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
100#
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
130#

Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec.
1a) 190#
1b) 133#
1c) 133# (too big of a jump from last time. could only do x 4. on set 3 got 3 reps leading with my left foot. went back to leading with the right on the 4th set and got 4.)

Conditioning
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
1: 1:13
2: 1:16
3: 1:17
4: 1:15
Rest intervals were as long as it took to walk back to start and were longer than 2:1