Tuesday part 2

  21:05

4 sets:

15 KBS - 2/1.5 pd

Row 200 m @ 95%

rest 5 min actively after each set of 15 KBS and row 200

+

4 sets:

15 Burpees

Row 200 m @ 95%

rest 5 min actively after each set of burpees and 200 m row

+

4 sets:

15 CTB chin ups

Row 200 m @ 95%

rest 5 min actively after each set of 15 chin ups and 200 m row

For time: Did not record each round. Each set ~1:30 +/- 20 seconds. Total time: 01:16:05

Note: Ergometer is broken on rower; subbed 30 strokes @ 95% effort

Daily report

• Body: Sore. 10 minute ice bath post workout.
• Sleep: Good: 
• Nutrition: Good: FitDay. Most food I've eaten in a few days. Mostly protein/fat, but will try and cut down for rest of week.
• Notes: This one was long. KBS were solid. Burpees felt very strong. CTB chin ups were not all 15 for each set. Did as many CTB as I could, then remainder were regular. Hard to judge rowing without an Ergometer, but it was better than not having one... I guess. Overall, long and brutal workout... I'm going to bed.
• Cool link of the day: Chicken Salad via Crossfit Journal... I'm gonna have to give this one a try.

Short Superbowl Metcon

19:30

Warmup (Dynamic Swings)

100 burpees
10:46

100 lunges
~5:00 (timer stopped early)

100 squats
3:29

Daily report

• Body: Fine.
• Sleep: Good. Slept in, very well rested.
• Nutrition: Poor. Lots of Superbowl munchies and girl scout cookies.
• Notes: Just a quick one in my dorm. Hoping to mimic last week's training/nutrition.
• Cool link of the day: Guy sitting on the handlebars of a Pennyfarthing, coasting down a hill. heh.

Morning cleans

08:20

Warmup (very brief, dynamic swings, sampson)

8 sets @ 100%:

Clean and Jerk - touch and go 4 tough reps

6 burpees AFAP

8 CTB Chin ups AFAP

walk rest 5 min actively b/t sets

(no rests in transition; goal is high power)

For weight: 185 first 4 sets, 155 last 4 sets

For total time: 40:00

Daily report

• Body: Sore.
• Sleep: Poor. Did not sleep very well last night.
• Nutrition: Pretty good today.
• Notes: This was much, much harder than I anticipated. Each set was around a minute.. I took a couple breaths in transition. Clean and jerks at 185 were heavier than I should have gone. Hands are still torn up; pullups were difficult but all unbroken. Not a bad workout, but this one really left me gassed.
• Cool link of the day: It's All in the Mind!

Morning snatch, speed work

08:15

Warmup (Dynamic swings, sampson, jump rope, burgner)

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

For loads: A. 245 B. 135, 155, 155, 165 (F), 155, 155 C. 105
For rounds: D. 13 +8

Daily report

• Body: Sore. Kink in neck after hang power cleans. Has really been bothering me. Hands tore pretty bad on these, also.
• Sleep: Okay. 6 hours.
• Nutrition: Good.
• Coaching notes: DL's didn't feel as quick as they should have. Maybe should have stuck with 225. Hang Power Snatches were never comfortable, but got the weight up. Need to focus on pulling to pockets through second pull and being more aggressive in the third. Continuous Power Snatches felt excellent, these were very good sets.
• Notes: Good morning WOD, other than my hands being torn. Burpees were rough, I was feeling good around 12, but 13 and 14 really kicked my butt. Good place to start; I'm going to be coming back to this one for sure.
• Cool link of the day: Strength is Happiness

Late night -- OPT programming

20:30

Warmup (Arm swings, stretching, jump rope)

Found the following over at the OPT blog.

TESTING:

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325 Deadlift x 4 reps

Muscle-Up x 2 reps

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185 Squat Clean x 6 reps

Handstand Push-Ups x 6 reps

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Burpees

For rounds + reps: 3 rounds + 1 DL; 2 rounds + 3 Cleans; 5 rounds

Daily report

• Body: Sore.
• Nutrition: Good.
• Notes: Good evening workout. A bit more volume than I anticipated. Kept a running clock through the entire thing. Totaled 32 minutes. Feel like I could come back to this and score much higher without an intense WOD in the morning.
• Cool link of the day: Marshawn Lynch.

Merry Christmas

150 Burpees
~16 minutes (no watch)

Daily report

• Body: Little sore in lower back.
• Sleep: 10 hours
• Nutrition: Holidays :(
• Notes: Felt a little groggy this morning, felt like I needed something to get moving again.
• Cool link of the day: tbd

Burpees, Cleans, Box-jumps

 Warm-up: 4 minutes jump rope

Clean review

5 rounds:

20 Burpees
20 Clean (95 pounds)
20 Box-jumps (24")

For time: 26:14

Daily report

• Body: Tired.
• Sleep: Not very much.
• Nutrition: Fair.
• Notes: This one sucked. Time was acceptable, but very difficult to push through. Burpees were probably the most difficult. Cleans physically could have been completely unbroken... mentally, another story.
• Cool link of the day: Good read on the importance of sleep.

Deadlifts, Jerks, Burpees

4:30 PM

Warmup (3 rounds: 10 pullups, 10 ring dips, 45 pound overhead squats, 30 second Sampson stretch hold)

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

For loads: 275, 295, 315, 315, 335, 335,  345 (f), 335, 315, 315


5 rounds:
185 pound power clean + 3 split jerks
7 burpees w/ jump over bar

For time: 9:47



Daily report

• Body: Right lat/rhomboid/neck really sore. Must have slept on it wrong. Very uncomfortable. Otherwise, DOMS is subsiding in calves and rest of body is ship shape.
• Sleep: Poor. Really, really need to get this under control next semester. 7 hours.
• Nutrition: Good.
• Notes: Should have planned better for deadlifts. Was trying to hit 365, but that was out of reach considering 60 seconds of rest. These added up really quick... 345 seems much heavier after 6 difficult sets and only 5 minutes of rest. Usually for a max double I would rest 3 minutes or between sets. At the very least I learned from it, next time will be smoother. Metcon felt strong, burpees with jump over the bar is a great exercise.
• Cool link of the day: Sahara desert project aims to power half the world by 2050. Holy crap, this is incredible. Check out the video too.