Sunday, March 16, 2014

Saturday March 8th




Session 1: 

45 min. Row


Session 2:

Close Grip Bench Press: 9x3 EMOTM @ 105lbs + Orange Long Band.

Safety Bar Squat + 60lbs Chain @ Parallel Box Wide Stance: 12x2 EMOTM @ 55% of 1RM + Purple and Orange Band

Jerk Complex (2 Jerk Dip, 1 Jerk): 7 sets. 

Every 75 seconds for 10 sets: 1 Clean and Jerk 153>

20 minute EMOTM: Odd, alternate 4-5 Muscle-ups/8-10 Toes-to-bar, Even, 8 Wall Balls @ 16lbs

6 rounds @ Aerobic/Steady Pace: 12 Thrusters 95/65, 12 Burpees (Cycle through Burpee-to-target, Burpee Lateral Bar Hop, Bar Facing Burpee)

Reverse Hyper: 3 x 20. Rest 90 seconds.




Thursday, March 6, 2014

We all start somewhere.

First time doing Ring Muscle-ups in a WOD

Banded Ring Dips
Heavy #83 Clean
First WOD with unassisted pull-ups
Back when #205 was my 5 Rep Max
Post WOD

Somedays we get so caught up in the moment, we forget how far we've come.  We all start somewhere.  I started on a pull-up band, knee push-ups, working with a #15 bar and mid WOD feeling like I was going to pass out.  I'm now off the band, on my feet and working with all weights for bars.  The mid WOD feeling like I'm going to pass out still hasn't gone away.  I don't think it ever will, because the more fit you get, the harder you still want to push.  Therefore, the feeling is the same.  It's important to remember that everyday if you improve a little bit on just one thing, that one thing...over a year adds up.  It could add up to unassisted pull-ups or full plank push-ups.  Remember to never give up and always believe in yourself! 


Part of my programming was Snatch 5 X 1 @153, you were suppose to take 90-120 sec. rest between lifts.  I was short on time, was coaching soon and wanted to see how quickly I could move the weight.  Continuing to try to get comfortable with being uncomfortable.  One WOD at a time, one day at a time.  I want to be better than I was yesterday. 







Tuesday, March 4, 2014




AM Session:

10 minute AMRAP: 30 Double-unders, 15 Power Snatch 75/53

Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Reverse Hyper: 4 x 15. Rest 90 seconds

PM Session: 

Snatch: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 5x1 @ 85%

Clean and Jerk: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 5x1 @ 85%

Assuault Bike - 5 rounds: 3 minutes @ 320 watts w/3 minutes east @ 150 watts.

Single Leg KB Deadlift: 3 x 12/side. Rest 90 seconds

Thursday, February 27, 2014


Everyday I train, I feel blessed to be able to train.  The gym, the equipment, the programing, the dedication and motivation that I still encounter every day, my bodies ability to keep getting stronger and more conditioned.  I feel that every day my training (CrossFit) teaches me a lesson.  Jade was kind enough to purchase the gym new training tools, something that he does often.  We are very lucky at CVCF.  The new tool, the Assault Bike.  The Assault Bike is like an Air Dyne on steroids.  This week's programming has included a lot of "mental" WOD's.  What I mean by this is, the WOD's were the type of WOD's that you had to get work done in a certain time or you couldn't move on.  You had to get your hands on the bar and GO, you couldn't think.  These are great WOD's for me.  Today, this was my task: 

Assault Bike: 5 minute easy spin to warm-up. Then record max time at 300 watts. Rest 5 minutes. 15 minutes at 180 watts.

Most of my training is done by myself, today was the same.  I tried to find someone to do this with me, but it was in between classes.  Jade was busy on the computer and Hawks was passed out.  I had no idea what a good time for this would be.  I went into the back room by myself, put in my headphones and went into another planet.  This is something I'm getting very good at doing.  I was 30 second's in and thought I was going to die.  I had a time frame in mind, but at 1:30 in I wasn't sure I could make it.  I kept the watts at 302, focused on my breathing and zoning out into the orange wall.  A few minutes later, I couldn't get the watts back to 302, they kept sitting at 288.  I tried hard, but couldn't.  As I tried to get off the bike, my legs wouldn't hold me up.  I collapsed to the ground.  On the ground, feeling like I was having a heart attack, I couldn't believe I only had 5 minutes to recover from this and than had to sit on the bike again.  I did it and kept pace.  Today, I learned that anything is possible.  I learned, I can recover from anything and continue to push hard.  


Tuesday, February 25, 2014



Session 1:

Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

EMOTM for as long as possible: 7 Thrusters 75/53, 7 Pull-ups, 7 Burpees

Reverse Hyper: 3 x 20

CFNE Garage Games 2011
                   
Session 2:

Every 2 minutes for 5 sets of each, alternating: Odd, 10 Power Snatch 83lbs, Even 6 Muscle-ups

Every 2 minutes for 5 sets of each, alternating: Odd, 5 Power Clean + 5 Push Jerk 103lbs, Even 20 HSPU
^Decided I wanted to challenge myself a big more, so I added weight to the PC's and added more reps to the HSPU. 

Weighted Plank: 3 x 60 seconds. 60 off.

Monday, February 24, 2014


Session 1:

10 minutes EMOTM: 10 Unbroken Chest-to-bar Pull-ups

5 rounds: 10 Russian Swings 70lbs, 10 Cals Airdyne, 8 Burpee Over Box 20". Rest 5 minutes.

Reverse Hyper: 4 x 15. Rest 90 seconds between sets.


Session 2:

Snatch: 2x2 @ 70%, 4x1 @ 80%

Clean and Jerk: 2x2 @ 70%, 4x1 @ 80%

4 minute AMRAP: 10 Clean and Jerk 135/95, 10 Toes-to-bar. (Like Open 13.5, if you get 3 rounds done in 4 minutes you get an additional 4 minutes, and so on if you hit 6 rounds in 8 minutes, cap the workout at 8 minutes regardless of whether or not you hit 6 rounds in 8 minutes)

Safety Squat Bar Good Morning: 4 x 6. Heavier than last week. Rest 90 seconds.

Dog Sled Push: 5 minutes. Focus on steady movement. Light.




Session 3:

Row: 8 x 400m. 1 minute active recovery @ approx 2:30 pace. 


Daily Thoughts:

Feeling good, I can't believe I'm about to say this, but I'm starting to love rowing!