Squat work/OPT wod/endurance

Impeccable setup

4/20 1630

Back squat -- 3, 3, 2, 2, 1 @ tempo 30X0
For loads: 245, 255, 275, 285, 315

OHS -- 3, 3, 3 @ 80%
For load: 185, 185, 185

Toes to bar / wall ball practice
5 minutes


(AMRAP 10 min: 5 DL 185#, 10 box jumps, 5 pull ups ... 8 rounds @ 60% effort)

Mobility work
10 minutes


Today 1700


Power cleans -- 2, 2, 2
For loads: 225, 235, 245

3-5 rounds @ 97-100%
3 heavy power cleans
6 burpees AFAP
9 c2b chin ups AFAP

For loads: 205, 225, 225, 225
For times: 45 sec (unbroken), 56 sec, 59 sec, 66 sec (last 3 sets chin ups were broken.. no gas for a fifth)


Rest 20 min

5 rounds for time:
Run 400 m
Row 400 m
rest 3 min

For time: 28:15 - 15:00 rest = 13:15
note: rowing pace 1:40 +/- 5 sec

Mobility work
30 minutes

Daily report

• Body: Good. A little sore in low back.
• Nutrition: 14 hour fast. Good.
• Sleep: Slept in today. Groggy upon waking, but enough sleep.
• Notes: Solid work for these past few sessions. Diet could use a bit of work. Yesterday was great until I got home, then I had a bit too much to eat especially starch. Explains grogginess in morning, but I felt great in both WOD's today.
• Cool link of the day: "Lucky 13" -- 13 top reading recommendations by Eric Cressey

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.

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.

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.

Sunday late night rowing (pt 2)

22:00

part 2:

Row 3 min @ 90%

Row 3 min @ 50% x 2

+

Row 2 min @ 90%

Row 2 min @ 50% x 4

+

Row 1 min @ 90%

Row 1 min @ 50% x 6

(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)

For pace: 1:42 per 500m +/- 8 sec

For distance: 10,008 m

Daily report

• Body: Sore.
• Sleep: More tired throughout day.
• Nutrition: Fair. More starch/sugar than needed.
• Notes: This one was tough. Got to use the school's nice rowers, which was nice. Quite difficult to keep a 90% pace for 3 minutes; it was a grind. Felt good after though, especially breaking into 5 digits for distance. Fun Sunday. 

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.

Rowing

21:00

Warmup (2 minutes jump rope, dynamic arm swings)

Row 3 min @ 85%

Walk actively 3 min rest

x 8

Daily report

• Body: Fine.
• Sleep: A little nap, trying to be in bed early.
• Nutrition: Okay. Lunch was a bit big, slowed down my rowing efforts.
• Notes: Haven't rowed for awhile. Form wasn't an issue, but quite taxing to stay technically sound at 85% for 180 seconds. Ergometer was broken, so I just guessed at what 85% felt like. No wattage to report.
• Cool link of the night: Swordfighting with shadows.

Jerks, Rowing, Back-squat Thrusters

1800

Warmup (15-12-9 Box jumps, PVC thrusters)

Jerk
1-1-1-1-HS
For loads: 135-185-225-245-255-265(F)

5 rounds:
400 m row
Back-squat thrusters (135#)

For time: 15:39

Daily report:

• Body: A little sore, better than yesterday.
• Sleep: Good.
• Nutrition: Good. Will be a test the rest of the week.
• Coaching notes: Jerks got much slower as the weight piled on. Need to be more aggressive in the drive. 265 is definitely in the wheel-house. I can catch it, but I need to drive it there.
• Notes: One of two people at CFSP to complete this workout Rx'd. 135 was pretty tough. Only broken set was the 4th. Really fell off on the rows; I'd like to make it a goal to get more proficient. I have the form, I just need to be able to keep it for more than 1000 meters.
• Cool link of the day: Going to try to incorporate some of these winter strategies. I like #4: Removal of All Sugars. It's tough, but in this season sticking to it really makes the difference in one's health.