Friday Workout #1 :

Surfing Lesson
1.5 hours.
Road 30+ waves
Stood on 2 (briefly)

Thursday Workout #1 :

Qigong
Elbow Warm Up

Buy In :
200m Run (on grass)
10 BW Squats
200m Run
10 Knuckle Push Ups
200m Run
10 Although Lunge
200m Run

Metcon #1 ;
Angie Knows Jack FT
Jumping Jack
Floor Sit Ups
50-40-30-20-10
15:29:79

Buy Out :
100m Sprint on Grass 70-80%*3 (1:3)
Stretch

Wednesday Workout #1 :

Qigong
Elbow Warm Up
Hanging from Pull Up Bar
Pull Ups *3 *3 (hard)

Strength #1 :
Snatch 70 *2*2
Snatch High Pull 80*2*2
-6 min rest -

Metcon #1
FT (Squats ->Jumps ->GHD)
Squat #155. 2-4-6-8-10
20" Box Jumps. 4-8-12-16-20
GHD Extensions. 6-12-18-24-30
19:07:38

Stretch
Cool Down
Post-Workout Meal :
Banana
Avocado Burger from Duane's Ono Burger

Tuesday Workout #1 :

Qigong
Elbow Warm Up (20)

Metcon #1 ;
(2 Parts)
4 Rounds FT
Open Water Swim 50 yards
Beach Run 50 yards
-then -
Walking Lunge 100 yards
16:12

Saturday Workout #1 :

Farmers Market Pre-Workout Meal:
Pandan Pankakes *2

Qigong
Elbow Warm Up

Strength #1 :
Clean and Jerk 112*1+1, 120*1+1*3
Kono: "stand up on pull", "jump", "heels" on jerk

Strength #2 :
Front Squat 110*3, 120*3
Clean Pull 110*3, 130*3, 140*3

Metcon #1 ;
15-9-6 FT
Knee to Elbow
Bar Dips
7:30ish

Long Stretch
Beach

Friday Workout #1 :

Grass field sprints with 2 nephews

Dynamic Run Warm Up
50m Sprint *6 (escalating intensity)
Best time 00:07:56
Stretch

Thursday Workout #1 :

Qigong
Elbow Warm Up
BB Squats #45*10*2

Strength #1 :
Jerk 92*1*5

Strength #2 :
Rear Squat 102*5*5

Gymnastics #1 ;
Max Chins 12/10/8/6

Zippy's
Beach
Stretch

Tuesday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 40*3*2, 50*2, 70*1*2, 80*1, 90*1, 100*0, 100*1, 100*0, 90*1
"too many warm ups between 50 - 70", "stand tall", "jump" - > Kono
(proper warm up = 50/50/50/90/100)

Strength #2 :
Power Clean + Clean 90*1+1*3
(right knee soar)

Stretch
Roll

Sunday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1*2, 80*1*5 (+1 in&out miss)
Snatch Pull 90*3*3

Metcon #1 ;
200m Run on Wood Slat Treadmill
6.5mph, 7.5, 8.5, 9,5, 9.5, 8.5
(rest 1:1)

Stretch
Cool Down
Cliff Bar
Full Body Massage (75min)

This week

M Angie on her knees

T off
W off

Th
OH Squats
10 Min AMRAP Metcon (Chilly Willy)
Chins *10 *3

F
Double Unders
Snatch
Power Clean + Clean
Man on Fire Burpees

S

Front Squat
Rack Jerks
Butterfly Pull Ups

Sun off

M
Butterfly Technique *5*2
Highest Kipping Pull UPS *1*7
OHP *5*3
Long RUN 20 Min for distance

T (LBH)
Snatch
Clean & Jerk
Squat (light)
Metcon #1
DL/PUSH UPS /JUMPS

W
BB BP
Metcon #1 ;
10 Handstand Push Ups
20 Pull-Ups
30 Box Jumps
40 Toes to Rings
50 BF Situps
60 DUBS
70 Flutterkicks
60 DUBS
etc...
Or 5 10 15 20 25 30 35 40 (squats) 35 etc

Th
Off

Today's Metcon Time (Addendum) :

35 BB Thrusters
15 Ring Push Ups
25 BB Thrusters
10 Ring Push Ups
15 BB Thrusters
5 Ring Push Ups
(#45 BB Thrusters & Rings 6" From ground)
8:27

Saturday Workout :

Qigong
Elbow Warm Up
(better than normal left shoulder /rib)

Strength #1 :
Chins *12*3, *10
Unilateral DB BP #45 *12*2

-2 Hour break + Yogurt /Honey /Grapefruit

Metcon #1 ;
Buy in:
Alternating Tabata
Burpees
Jumping Pull Ups
No # due to timer malfunction

-4 Min Rest - then -

FT
35 BB Thrusters
15 Ring Push Ups
25 BB Thrusters
10 Ring Push Ups
15 BB Thrusters
5 Ring Push Ups
(#45 BB Thrusters & Rings 6" From ground)

Stretch
Cool Down

Friday Workout #1 :

Qigong
Elbow Warm Up

Skills #1:
Snatch Balance 40*3*3

Strength #1 :
(felt elbow in warm ups)
Clean and Jerk 100*1+1*6

Strength #2 :
Front Squat 60*5, 90*3, 110*2, 130*1

Metcon #1 :
"Grace" FT
Clean and Jerk #135*30 (15-5-5-5)
4:27

Stretch
Cool Down

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
BB BP 135Lbs*10*2, 185Lbs *5. 195Lbs *5*5

-3 hour break -

Qigong
Elbow Warm Up
Specific Warm Up
Metcon #1 ;
For Time (45min cap)
10 Handstand Push Ups (to ab mat)
20 Pull-Ups (kipping)
30 Box Jumps (20"/ Rx = 25")
40 Toes to Rings
50 BF Situps
60 DUBS (single*2+DUB *40=60)
70 Flutterkicks
(then go back, 60-50, etc)
3:53:6left > 41:06:4

Stretch
Cool Down

Tuesday Workout #2 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1, 82* 1, 90*1*3

Strength #2 :
Clean and Jerk 102*1+1, 112*1+1, 122*1+PO, 122*racked out of position (feet too wide) no rep

Afterparty :
Squat. 60*10
Front Squat 60*10
OHS 60*10

Stretch
Cool Down.
Hang with Artie & Frankie

Tuesday Workout #1 :

Qigong
Elbow Warm Up

Skills :
(seated with rings at or around eye level - legs straight & together)
False Grip Warm Ups
Inverted False Grip Planks 20sec *3*3
Piked/Seated MU Head Butt + Dip *5+5*5

Monday Workout #2 :

Qigong
Elbow Warm Up

Strength #1 :
OHP 42*10, 52*5*5

Skill #1 :
Butterfly Pull Ups *5 *3 (last 2 sets unbroken)

Skill #2:
High Kipping Bar Pull Ups *1 *7
(improvement but not high enough for MU)

Stretch Chest

Monday Workout #1 :

Run Mile 8:39 <out door
Dynamic Run Warm Up
Run back...
Total time 21;42

Stretch
Grapefruit
Chocolate Milk

Saturday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Front Squat 120*3*3

Strength #2 :
Jerk 50*3, 85*2, 120*1 (feet a little narrower than I'd like > plenty high)

Skill #1 :
Butterfly Pull Ups *2-4*5 (keep feet together.)

Stretch

Friday Workout #2 :

3 Rounds
DBL Unders *10
Man on Fire Burpees *10

Stretch

Friday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1*2, 80*1*3 <last one was good)

Strength #2 :
Power Clean + Squat Clean 80*1+1, 90*1+1, 100*1+1. 90*1+1

Afterparty :
Deadlift-o-rama
RDL 80*10
Dead to Knee 80*10
Snatch Grip Dead to Knee + Snatch Shrug 80*5+5

Stretch
Coconut Water

Thursday Workout #1 :

Qigong
Elbow Warm Up
(not enough. - rib was out all the way into 2nd set of OH Squats)

Strength #1
OH Squats 70*3*3 (easy by the end)
Metcon #1 ;
12 Min AMRAP (Chilly Willy)
Thorough Specific Warm Up
Row 15 Cal
Push Press #95(Rx #115)*13
4 Rounds + 15 Cal +10 Push Press
Afterparty :
Chins *10*3

Stretch (Pecs/quads/hambs)

My Crossfit Program Outline Nov-Dec

Goals:
1 20 DBL Unders Unbroken
2 Learn Muscle Up
3 Clean 125-130
4 Snatch 100*1*5
5 Pull Ups +45*5
6 Fran Sub 10
7 Complete Murph

Emphasis:
1 Double Unders
2 Clean (Clean & Jerk)
3 Engine (daily sweat 4-35 min)
4 Upper Body Strength OHP & Pull Ups (weighted pull ups)

Tennents:
1 If it's worth doing, do it all the time (year round)
2 Recovery is not infinite - so neither is the amount of time one can train
3 The least "sticky" adaptations are cardiovascular & chemical - conditioning takes priority.
4 Conditioning is nothing without STRENGTH.
5 Pace yourself & scale workouts to keep moving.

Plan:
3:1 > 3 Days on & one off
Two 3 day microcycles:
1. Strength/Skill Emphasis + 4 - 15 min Metabolic each day.
2. Two days of skills + 20-35 min Metcon & one day of Olympic Lifting + skills

Monday Workout #1 :

Dynamic Run Warm Up
800m Run

Qigong
Elbow Warm Up

Skills :
Kipping Pull Ups *3*3

Metcon #1 ;
"Angie on her knees"
3 Rounds FT
20 Kipping Pull Ups (3rd round jumping)
20 Push Ups
20 Knees to Elbows (KTE)
20 BW Squats
Circa 35min? (erased time after completion)

Buy Out :
Lat Pull Down #75*20

Stretch

Sunday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 85*1, 92*1, 85*1, 92*0
(fatigue from previous night - traps & hambs limiting)
Clean and Jerk. 92*1+1, 102*1+1*2
(fst good Elbow turn in a while)

Technique #1 :
Clean and Jerk 75*1+3*3
(focused on knees soft in jerk)

Buy Out :
Ring L-Sits 25 sec *3
Planks *45 sec*3

Stretch

Saturday Workout #1 :

Qigong
Elbow Warm Up

Skills :
Butterfly Pull Ups *3*5 (awkward)

Strength #1
BB BP 185Lbs *5 *5

Metcon #1 ;
WOD:"Arnie Does Cleans"
(RX for Clients that can do 21 reps for Clean and Jerk and OH Squats)

7 KB Clean and Jerk (7 each side)
50 KB Swings
5 OH Squats L
50 KB Swings
5 OH Squats R
50 KB Swings
7 KB Clean and Jerk (7 each side)
24Kg > 17:11
Immediately showered + out in cold

Thursday Workout :

Qigong
Elbow Warm Up

Gymnastics #1 ;
HSPU *3 *4

Strength #1 :
Clean 92*1, 102*1, 115*1, 102*1*3

Metcon #1 ;
15-9-6
Dips
BW Squat
No stops/unbroken

Buy Out :
Hollow Rocks *20
Superman Rocks *20
Flutter Kick *20
Small V-Hold *30sec

Stretch
Shower