W9
Saturday- August 9, 2014

Longer MAP 10/5 x 4-6 sets (include runs)
10 rounds for time:
Row 500m
15 Burpees
*goal is sub 34

RESUTLS:
(Sigh) 34:37

I just didn't have it on the rower today. I was slower on the rower than it was the first time.
Stayed under 2:00 for rounds 1-7 then hit 2:00, 2:02, & 2:00 again. Last round I got back under with 1:57. I was feeling the 5000 for time yeaterday. But hey considering I still beat my last time by 2 minuets I guess that means I've atleast gotten better at Burpees. Silver linings! Still disappointed in the row.

W9
Friday- August 9, 2014

A.M. Row Intervals  P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 5k for time:

P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t.  Don’t get caught up in the #’s each week.
B. Below the Knee Hang Snatch- build to a 3RM without letting go of bar.
C. Clean- build to a tough single, if feeling good, go for 1RM
+
“JT”
21-15-9
HSPU’s
Ring Dips
Push Ups

RESULTS:
AM: 5K Row - 20:41

PM:
A. 305x3, 320x2, 330x1
B. 195
C. 305
+

6:56

W9

Wednesday- August 8, 2014

Oly Intense + BSQ mod + UB Gym CP

A. Snatch Cluster- 1.1 x 4 sets; rest 2 min, all tough sets

B. Power Clean & Jerk Cluster- 1.1 x 4 sets; rest 2 min 

*all tough sets

C. Back Squat @ 30X1 @ 90%- 3 x 2 reps, rest 3 min

D1. pHSPU’s- 5 x 5 reps, rest 20 sec (challenging deficit)

D2. Front Lever Tuck Pull Ups, 3 quality reps x 5, rest 2 min

E. Skill practice on rings (strict muscle ups, backwards rolls, hs holds/push ups, etc) 

RESULTS:

A. 215

B. 245, went for 255 twice. Hit the first and missed the second on the jerk both times.

C. 375. Felt good. Especially coming out of the bottom. Felt fast. Didn’t get heavy till the top.

D1. 45+15 (high temp plates) for the first 3 sets. Went to 45+10 for the last two.

D2. completed

E. Worked on muscle ups. Shoulders were pretty fried from the HSPU. Did some handstand walks, about 6-7 max attempts, was getting between 40 and 50 feet every time.

W9
Tuesday- August 5, 2014

30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec KB Swings, 53#
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Walking Lunges
30 sec rest
30 sec Front Rack KB Hold, 70#
30 sec rest
30 sec Burpee Pull Ups
30 sec rest
x 5 @ high aerobic effort

Completed. Felt like crap. Had to work off the vacation. 

W9
Monday- August 4, 2014

A.M. Around the world P.M.  LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Bear Crawl
1 min Air Dyne
1 min Jump Rope (singles)
1 min Alternating TGU’s, 35#
x 6 sets @ easy pace

P.M.
A1. Snatch Pull- 4 x 3 reps; rest 20 sec (@ 110%)(drop from the top each rep)
A2. Push Press @ 30X2- 4 x 1 reps; rest 2 min, not 1RM
+
20 min EMOM
1st- 10 Steps OH Walking Lunges, 115-135#
2nd- 1 Rope Climb, 20’ use legs

RESULTS:
Got back in town at 4am. Was only able to get in the PM session today.

A1. 265 for all 4 reps
A2. 215 for 3 then 225 for the last one
+
EMOM completed. Had 15' rope don't know of anybody with a 20'.

W8
Saturday - August 2, 2014

Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
10 KB Swings, 70#
10 Push Press, 95#
rest 5 min
10 min @ 80%
Air Dyne 10 Cal
10 Burpees
10 Box Jumps
rest 5 min
10 min @ 80%
Run 200m
8 Ring Push Ups
8 Toes through Rings
REST 10 min and repeat all

RESULTS:
5+run + 10 KBS
4+8 cal
5
Dropped in at Gulf Shores Crossfit and this was all I was allowed to do. Just one time through.

W8
Friday - August 1, 2014

A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t.  Don’t get caught up in the #’s each week.
B. Pause Snatch Cluster, 1.1.1, build to a tough set *Pause just below knee cap on way up for 1 sec then go straight into snatch
C. Clean- build to a 2 rep TnG
+
20 Strict HSPU’s for time:
rest 5 min
20 Strict HSPU’s for time:
+
10 min EMOM
1st- 2 Wtd Pull Ups tough + 2 Muscle Ups

RESULTS:
A. 295x3 -315x2 - 340 (f) - 325 (f)
B. 185
C. 235, 245x2
D. 1:27 started at 1:00-2:27
Start at 7:27 finished at 10:08
2:41

E. Completed