Deadlifts, push ups, box jumps

 2000

A. Dead Lift - 3 x 3 @ 80%; rest 2 min

B. Clap Push Ups - 10 reps x 3; rest 1 min

C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec

C2. 9 push ups; rest 2 sec

C3. 12 box jumps - 24"; rest 3 min x 3

D. Row 1 min @ 90%; Row 1 min @ 50% x 5

(control your breathing in row work - practice keeping breathing high and pace high without redlining)

For loads: A. 315, 335, 345 

For pace: D. 90% @ 1:38 +/- 2 sec; 50% @ 2:10 +/- 5 sec

Daily report

• Body: A bit sore, but good.
• Sleep: Not enough; 2 hour nap at 4pm
• Nutrition: Fine. Could be a little cleaner
• Notes: Good to run through 11.2; I wasn't sure how games standard pushups were going to fare. They felt good, my three rounds through were quick. Will be running through this WOD full pace on Saturday in the cities.
• Cool link of the day: Thought this was pretty neat. Solar System Scope

Snatch complex

 1700

5 sets:

Power Snatch x 1

Snatch Balance x 2

OHS x 3

Hang Squat Snatch x 2

rest 3 min - weight must go up per set

+

Dips - 2-3 wtd; rest 20 sec

Chin Ups - 2-3 wtd; rest 3 min x 3

(wtd = weighted; last set toughest set)

For loads: 135, 145, 155 (Fail HSS#2), 155, 165 (Fail HSS#1)

Dips/Chins: All sets w/ 2 weight vests ~ 45 lbs

Daily report

• Body: Sore.
• Sleep: Not enough. Very tired.
• Nutrition: Okay.
• Notes: Last two hang squat snatches were a grind. Probably should have started with lighter than 135 and worked up to 155 slower. Good effort all around.

TGU

 2130

100 TGU for time -- 1.5 pd

 38:33

Daily report:

• Notes: This was torture.

Bench press/row

7 sets:

AMRAP BWT Bench Press (185#)

rest 10 sec

Row 200 m @ maximum effort

(rest by sitting 6 min inactive)

For reps: 5, 6, 7, 5, 5, 3, 4 = 35

Daily report

• Body: Lower body is sore. Good otherwise.
• Sleep: Enough, but low quality.
• Nutrition: Last night was poor. Better so far today.
• Notes: Rarely bench press -- this was a good test. All reps were legit touch and go; ass stayed on the bench. Good session, overall. TGU later.

Morning metcon, afternoon sprints

  1000

for time:

10 unbroken double unders

50 unbroken wall balls

20 unbroken double unders

40 unbroken wall balls

30 unbroken double unders

30 unbroken wall balls

40 unbroken double unders

20 unbroken wall balls

50 unbroken double unders

10 unbroken wall balls

8:08

1615

Run 15 min @ Z1 warm up

(include hip mobility drills)

+

Hill Run 30 sec up @ 90% pace and speed

Walk down recovery 2:30 x 5

+

Run 15 min @ Z1 cool down

Daily report

• Body: Stiff. Sore calves.
• Sleep: Good. Solid 8 hours.
• Nutrition: A little starch yesterday, otherwise good.
• Notes: Fun metcon earlier. All unbroken last try until last set of DU's that broke at 16. Runs were smooth.

AM barbell work, PM recovery

  0800

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Bike 20 sec @ max effort

rest 4:40

For loads:

A: 315, 325, 335

B: 185, 195, 205

16:00

part 2:

Run 45 min @ Z1 really easy pace

+

rolling/mobility work after - 75 min

+

ice bath - 16 min

Daily report

• Body: Sore this morning, fine after mobility/rolling work.
• Sleep: A little short. 6 hours.
• Nutrition: Too heavy/too late of a meal last night. Good today.
• Notes: Good weights for deadlifts, and strong burpees. Could have gone a little heavier with the power cleans, or at least done 205 for all three sets. Run went very smooth; ~4-5 miles. Overall, great day of training -- this was a lot of fun.
• Cool link of the day: Physiologic Effects of Insulin

Morning skill, afternoon chin ups

  1230

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

  1900

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

10:48

Daily report:

• Body: Arms/shoulders are wrecked.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: DU's were solid. Took me almost 900 seconds to get 300 seconds in static hold. Underestimated that one... needs practice. Afternoon chin ups were good too. Would have been sub 10, maybe sub 9 if I wasn't working in on the pullup station. Not many rounds unbroken, but breaks were only a few seconds. Good effort.
• Cool link of the day: The Aurora

Cleans, ring dips

2100 (yesterday)

 Treadmill climb @ 15% elevation
45 minutes @ 3.5 MPH

1500 (today)

part 1:

A. Power Clean x 1/Push Press x 2; rest 4 min x 5

B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min

C1. KBS - 15 heavy x 4; rest 90 sec

C2. Anchored Sit Ups - 30 x 4; rest 90 sec

For loads:

A. 185, 195, 205, 215 (F), 205, 205

B. 225 all

C1. 70# db

C2. ub 

2100

part 2:

for time:

12 db squat clean - 45#/25#/h

36 ring dips

24 db squat clean - 45#/25#/h

24 ring dips

36 db squat clean - 45#/25#/h

12 ring dips

19:01 

  
Daily report

• Body: Chest/shoulders sore.
• Sleep: Woke up with sore throat at 7am; postponed first workout. Stuffy throughout day. Will sleep well tonight.
• Nutrition: Good.
• Notes: Smooth barbell work. Strong effort on cleans. Wasn't feeling great for the 2nd workout -- effort was ~70%. Squat cleans slowed me down... dumbbells are very uncomfortable for high reps of that movement.
• Cool link of the day: Forging Elite Relationships 

Right back to it

2100 (last night)

10 tire flips
15 ft rope climb
9 tire flips
15 ft rope climb
8 tire flips
15 ft rope climb
...
3 tire flips
15 ft rope climb
2 tire flips
15 ft rope climb
1 tire flip
15 ft rope climb

For time: ~25 minutes @ 80% effort

0715 (this morning)

(via OPT)

3 rounds for time @ 85%:

20 goblet squat - 2pd

15 ring dips

rest 10 min

3 rds for time @ 90%:

Row 250 m

12 KBS - 1.5/1pd

rest 10 min

3 rds for time @ 95%:

15 wall balls

15 chin ups

rest 10 min

3 rds for time @ 100%:

10 burpees

15 box jumps - 24"

For times: 9:34, 6:15, 4:01, 3:24

Daily report

• Body: Well recovered.
• Sleep: Woke up at 5:30 AM 100% rested. 7 hours of slumber.
• Nutrition: Good -- still fasting.
• Notes: Solid workout last night. Good to get back to rope climbing -- it's been awhile. Another solid effort this morning. By the fourth couplet I was dragging but managed to get through with little rest. Later today I will walk/run/bike/swim at moderate effort for 45 min.

Crossfit Open 11.1

Warm up (Row 1k, Spealler ~ 10 minutes)

AMRAP 10 min:
30 DU
15 Power snatch 75#

For reps: 7 rounds + 41 = 356

Daily report

• Body: Great.
• Sleep: So-so. Groggy this morning.
• Nutrition: Pre-wod fuel was spot on: 2 small potatoes mashed with 2 eggs and 2 tsp of coconut oil. Washed down with coffee. Rest of day was cheat/not so clean. All day fast tm.
• Notes: Missed goal of 360 by 4 reps. Definitely have that in my wheelhouse but I wont do it over. Placed 1st at the meet, and currently top 50 for my region. Top 60 is invited to the Regional tournament, so I'm in the running. 5 more weeks; off to a good start.

Open WOD run-through

1700


Warm up (500 m row, burgner, power snatches, lunges)

AMRAP 10 min:
30 DU's
15 Power snatch 75#

For reps: 308

Daily report

• Body: A little sore from a few days ago, otherwise good. Shoulder is not an issue.
• Sleep: Enough, but almost too much. Need to start getting up earlier.
• Nutrition: Fine. Tried a great restaurant downtown; Brasa. Great rotisserie chicken and pulled pork.
• Notes: Very interesting WOD -- I fly through the double-unders but after about 3 rounds of Power snatches, the movement gets very tough. The run through did help though, I now know what it takes to put up a good score on Saturday.
• Cool link of the day: "Professor Splash" Breaks Guinness Record -- Insane jump from 36 ft into 12 inches of water.

REST

No training today.

Pretty stoked about the announcement of the Crossfit "Open" WOD. I have been working on my double unders for awhile, and 75# for power snatch is something I can move through quickly. That said, I have never paired those two together -- it will be interesting to see how it goes.

Snatch work + CFSP

17:00

Power snatch
3 - 3 - 3 - 3 - 3

Snatch balance
3 - 3 - 3 - 3 - 3

All sets @ 135#


Four rounds of the following with 2 min rest between bouts:

3 rounds of:
2 back squats 225#
4 burpees
8 power snatch 95#

Aggregate time: 20:41

Daily report

• Body: A little sore; good overall.
• Sleep: Enough.
• Nutrition: Not much, but good.
• Notes: Good session at CF St. Paul today. Really enjoy working out at such a well outfitted box and with a group instead of just myself.

Snatch + skill work

12:00

1RM Snatch
135x3, 145x3, 155x2, 165, 175, 185, 205(F)

4 RFT
3 muscle-ups
6 hspu
9 burpee box jumps (24")
12 pistols

For time: 14:05

REST 6 HOURS

Swimming:
Front crawl -- 30 minutes
For distance: ~1250

Daily report

• Body: Sore.
• Sleep: Slow to wake up, stayed up late. 6 hours.
• Nutrition: Too many nuts, too big of a dinner. Still paleo; no grain.
• Notes: Pure 185, but have more in the wheelhouse. Skill work was difficult. Muscle ups were difficult; felt week out of the bottom. Burpees and pistols were smooth all 4 rounds.
• Cool link of the day: How moral are you?

Sunday met con

12:15

7 RFT
15 kb swings (1.5 pd)
15 power cleans (95 lbs)
15 box jumps (30")

For time: 13:50

Tabata Rowing (+2 rounds)
For distance: 1300 meters

Daily report

• Body: Great.
• Sleep: Enough.
• Nutrition: A little Saturday fun, but otherwise pretty good. All day fast, today.
• Notes: Strong effort. Goal was 2 min/round but could have been faster. Took a few unnecessary breathers in transition. Tabata was fun, went 10 rounds for 5 minutes instead of the standard 8. Form was solid.
• Cool link of the day: Downhill bike race in Chile.

Saturday Testing

13:15

AMRAM 20 min:
10 wall ball 20#
10 box jumps 20"
10 deadlift 205#
10 burpees

For rounds: 10 + 1 wallball

Daily report

• Body: Strong. Shoulder is finally back to normal.
• Sleep: Enough.
• Nutrition: Good.
• Notes: Solid WOD today. Could have gotten maybe another round or two in hindsight, but I was pretty gassed after this. Strong effort.

Rest

No training today.

Shoulder is finally feeling well. Diet was not so good today, but that will keep me honest in the homestretch.

Will be logging all food intake via FitDay as well as detailed training/recovery notes all week.

3, 2, 1, GO!

Recovery WOD

10 min treadmill climb @ 15% elevation

+

25 TGU/arm slow and steady - 16 kg

+

20 GH sit ups; rest 1 min x 3

+

100 lunges slow and steady

+

10 min treadmill climb @ 15% elevation

Daily report

• Body: Good. Shoulder was on and off today. TGU on hurt shoulder were uncomfortable. That said, it is getting better.
• Sleep: Good. Well rested
• Nutrition: Couldn't be better. Good week; hope to keep it up for one more. Wish I was staying at school... it's more difficult to eat well at home.
• Notes: Strong effort today. Not much, but just enough.

Main site

17:45

Warm up (jump rope, lunges, squat hold, dynamic swings)

Main site WOD:

AMRAP 12 min:
3 bench press -- 185 pounds
5 back squats -- 225 pounds

For rounds: 8 + 1 bench press

Daily report

• Body: Good. Shoulder is starting to feel better.
• Sleep: Enough, but very tired during the day.
• Nutrition: Good. Still no grain.
• Notes: Interesting WOD today. Squats were easy, but bench press got very difficult after the 6th set. I do not bench press very often, so no surprise that's what held me back. Strong, solid effort.
• Cool link of the day: Are Carbs More Addictive than Cocaine?

Recovery squats

09:40

Dynamic warm up (10 minutes, jump rope, arm/leg swings)

A. back squat @ 20X1; 3,3,3; rest 5 min

B. snatch balance - 3 x 3 @ 80%; rest 1 min b/t sets

For loads:

A. 225, 245, 275

B. 135, 135, 135

Daily report

• Body: Good. Shoulder is on and off. At one point the pain was almost unbearable. Full ROM, even strength in the joint... just odd discomfort. Will keep an eye on it.
• Sleep: Good. 8 hours.
• Nutrition: Great. Zero grains/sugar in 3 days.
• Notes: Very conservative lifts today; just seeing what was possible with the injury. I didn't feel like this was too much. My shoulder kept up with the snatch balances quite well.

Climb, tabata

15:00

45 minutes of muscle activation therapy to assess shoulder

60 minute treadmill climb
15% elevation for distance: 3.25 mi

rest 2 minutes

tabata tredmill intervals
12.5% elevation @ 7.5 MPH (8.0 for 8th set)

Daily report

• Body: Great, except shoulder. Very uncomfortable, but still have full ROM. I am praying that this is not something I'll need surgery on. I'm heading in for a referral to the orthopedic doctor tomorrow, I'm planning on having an MRI.
• Sleep: Good.
• Nutrition: All day fast.
• Notes: Good workout to get moving again. Played around with a barbell after the run. I can do all pressing movements with little pain, its just very uncomfortable. Weird, I know.. but I think this means that I injured the cartilage (labrum), instead of the muscle. Focus for the week: nutrition and recovery.

Swimming, tabata

19:00


Swim 1000 m
alt. front crawl and combat side stroke per 50

Tabata squats
20, 20, 21, 20, 20, 21, 23

10 minutes stretching

Daily report

• Body: Shoulder very painful. May need to seek an orthopod's assistance with this one.
• Sleep: Okay.
• Nutrition: Poor.
• Notes: Would have swam longer but my shoulder started aching. Was okay for first 500, but right armed strokes became painful every subsequent 50. Good Tabata.

Human after all

09:00

30 minute run @ 60% intensity
For distance: ~4 miles (2 out, 2 back)

18:30

Crossfit St. Paul
Push Press 3-3-3-3-3

For loads: 185, 195, 205, 225x1 (F), DNF

Daily report

• Body: Injured right shoulder on 4th set of push press. Had to leave early; no met con.
• Sleep: Enough. Well rested.
• Nutrition: Good.
• Notes: Run went smoothly in the morning, but afternoon session was unfortunate. I am strong enough to get 225 for a triple, but after the first rep I hesitated with the weight above me and let the weight slam back down without any 'give' in the catch. Felt very odd, like a knuckle crack. Didn't hurt much at first, but quickly became inflammed. I suspect grade 1 shoulder separation. Very limited mobility of shoulder joint; lifting objects above head is painful. Perhaps a blessing in disguise; I need to take a break from training and focus in on recovery i.e. diet, sleep, flexibility. Right now, I am planning on at least a week break, with as active of rest as I can manage (running, stretching, swimming). It's certainly not a horrible injury, but I will not exacerbate by continuing the volume I've been doing. Will ramp it back up as soon as I'm back to 100%.

Tuesday double

08:30
part 1:
A. Power Clean @ 13X1; 2,2,2,2; rest 4 min
B. Power Clean x 1/Thruster x 1; rest 4 min x 5 - 90%
C. KBS - 21 unbroken - 2pd/1.5pd; rest 90 sec x 3

For loads:
A. 195, 205, 225, 225
B. 185, 195, 195, 195, 195
C. unbroken ~40 sec sets

rest

16:30
part 2:
4 sets @ 95%:
10 fast thrusters - 95#/65#
10 faster CTB chin ups
10 fastest burpees
rest walk 4:30
+
4 sets:
Row 30 sec @ 95%
walk rest 4:30
+
4 sets:
25 unbroken sit ups
rest 1 min

~1:05 for all 4 sets, not sure for rowing pace. Strong sit-ups, unbroken.

Daily report

• Body: A little sore. Shoulder pain went away.
• Sleep: Short. 7 hours. Slow to wake.
• Nutrition: Good. Cooked a pretty good chicken dish tonight.
• Notes: Strong double today. Tweaked my power clean form by staying tighter from start through 2nd pull; at bottom position I tighten my shoulders and pull them back. Much, much stronger than before.