Saturday Workout #1 : 13.4

Warm Ups
TTB Rhythm *3*3

Strength #1 :
Clean and Push Jerk 70 *2+2*2

Metcon #1 ;
13.4
7 Min AMRAP
#135 Clean & Jerk
TTB
Ascending Ladder 3, 6, 9, 12, etc
41 (couldn't string TTB @ all)

Stretch
Apple
Progenex Recovery ( DBL)

Recovery Workout #1 :

Warm Ups (mellow)
NO stretching
Roll Legs

Gymnastics #1 ;
Ring Kips *1*7
TTB *3*7 (working on cycling)

Treatment #1 :
Rock Tape rt knee

Workout 3/29/13

Metcon
3 rounds
3 Deadlift (275/185)
8 HSPU
12 burpees
REST 3 min
3 rounds
3 power snatch (115/75)
8 wall ball (30/20)
12 push ups

Wednesday Workout #1 :

Warm Ups

Gymnastics #1 ;
Ring Muscle Up Supine Floor Kip *3*3
(as per last week's main site post - >great drill)

Strength #1 :
Power Clean 50*5, 70*4, 75*4*3

Metcon #1 ;
Hero WOD Barraza
18 Min AMRAP

Run 200m
1 Deadlift #275
6 Burpee Bar Muscle Ups
6 Rounds + 3 Reps

Stretch
Coconut Water
Progenex Recovery ( DBL)

Tuesday Workout #1 :

Warm Ups

Strength #1 :
Xfit Hoboken Sq Workout
OH Squat 40kg *5, 50*5, 60*5, 65*5, 70*5 (from floor)
Front Squat (no strap in left hand) 70*3, 90*3, 102*3
Back Squat 102*1, 125*1, 135*1, 145*1(hard!), 135*1

Stretch
Grapefruit + Progenex Recovery ( DBL) within 45 Min

Monday Workout #1 :

Warm Ups
HSs
Butterfly & Kip Play (shoulders)

Metcon #1 ;
70 Sec Interval
Odd Rounds
5 Pull Ups
Even Rounds
5 Ring Dips
14 Rounds Total - > last 2 Rounds broken

Stretch
8 egg whites, spinach

Watch "The Muscle Up with Jason Khalipa" on YouTube

https://www.youtube.com/watch?v=QjgCMuqNN1s&feature=youtube_gdata_player

Saturday Workout #1 :

Warm Ups (brief)

Strength #1 :
Power Snatch +OH Squats 50*3+1*, 60*2+1. 70*1*1

Strength (Skill) #2 :
Snatch 50*3*2, 70*1*3

Strength #2 :
Power Clean 50*3, 70*2, 90*2*3 (traps sore!)

Stretch
Progenex Recovery ( DBL)

Friday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Specific Warm Ups & Transitions

Metcon #1 ;
Open 13.3
12 Min AMRAP
150 #20 Wall Balls
90 DBL Unders
30 Muscle Up
Score: 151

Stretch
Progenex Recovery ( DBL)

Buy Out :
12 Min Cool Down Erg Bike - easy

Stretch

Thursday Recovery Workout #1 :

Warm Ups
5-6 Min Erg Bike
Roll lats, quads, calves (floor & on box)
Stretch
GHD Extensions *15*2 (rolling)
Parallette Push Ups *3*3 (stretch l

Skills :
Double Unders *35 total in many sets (longest string 3)

Gymnastics #1 ;
Ring Kips for Muscle Up *1*6

Stretch

Wednesday Workout #1 :

3/20/13
Warm Ups
Roll lats, quads, calves
Stretch
GHD Sit Ups *16*2

Skill #1 :
Muscle Up (Banded) *3*3
False Grip Ring Holds

Strength #1
Split OHP 95*5, 105 *5*2
Split Squat 65*6, 95*6*3

Metcon #1 ;
PARTNER Cindy 20 Min AMRAP
5 Pull Ups (Jumping)
10 HRPU
15 Squat to Dynamax
14 Rounds + 6 Reps
29+5 with Kevin (Rx)

Stretch
Progenex Recovery

Tuesday Workout #1 :

Warm Ups
Buy In :
2 Rounds
4 Pull Ups
8 Burpees
10 BW Squats - knee better not 100%

Strength #1
Power Clean 90*2*2

Strength #2 :
Snatch High Pull
50 *3, 70*3, 90*3

Skills :
Jump Rope * 50 (bothers knee in Nanos 2.0)

Metcon #1 ;
Row 500m
30 BB BP #135
Row 1000m
20 BB BP #135
Row 1500m
10 BB BP #135
17:11:50
500m splits 02:22 or better)

Stretch
Chocolate Progenex Recovery ( DBL serving)

Saturday Workout #1 :

Warm Ups
Gymnastics #1 ;
Play
Kip
Butterfly
HS

Gymnastics #2 :
Banded Ring Muscle Up *3*3

Metcon #1 ;
15 Rounds
3 Pull Ups Every 70 Sec

Afterparty :
18 Min Spin Bike (Level 6)

Friday Workout #2 :

Strength #2 :

OHP f Split 42*5*3
OHP 61*5*3

Friday Workout #1 :

Warm Ups
Roll lats, quads

Strength #1 :
Power Clean + Push Jerk 70*1+1*3

Metcon #1 ;
13.2
10 Min AMRAP
5 Shoulder - OH #115
10 Deadlifts #115
15 Box Jumps (Step Ups)
6 Full Rounds (180 reps)

Stretch
Coconut Water

Wednesday Workout #1 :

Warm Ups

Gymnastics #1 ;
Handstands
HeS

Metcon #1 ;
Adrian 7 Rounds FT 20 min timecap
Forward Roll * 3
Wall Climbs * 5
Toes to Bar * 7
30' Box Jumps * 9
5 Rounds in 23:02:16

Stretch

Tuesday Workout #2 :

Metcon #1 ;
Row 1500m
06:06:6

Stretch

Recovery Day Monday

Stretch (ankle)
Plank
Hang
Hollow Hangs
Roll Quads & Lats

Tuesday Workout #1 :

Warm Ups
Qigong for Shoulder /Elbow (a few)
-knee is wonky in fullest squat
1a) Bar Over Burpees *8 *3 (pacing 1234-1234)
2b) Snatch BB Warm Ups #45*6*3

Strength #1 :
Power Snatch 40*3, 50*3, 60*1,
Snatch Pull + Power Snatch 70*1+1*3

Gymnastics #1 ;
Muscle Up Technique (brief) -
Increasing Height False Grip Ring Rows *2-3*5
Kipping Ring High Pull Up *1*5

Sleep #GETSOME

Sleep Strategies for Strength, Speed, and Size | Elite FTS

Saturday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Technique #1 :
Tempo Burpees 1, 2, 3, up, 1, 2, down - >fewer than 20 reps

Gymnastics #1 ; -> last on day
Pull Ups *5*3 (Hollow)

Strength #1 :
Power Clean 70*2*3 (left elbow still not fully mobile)

Strength #2 :
Front Squat 70*3*3 (RT heel planted -> no knee pain)

Stretch
Stretch

Watch "Pat Barber 2013 CrossFit Open Video Blog 13.1" on YouTube

https://www.youtube.com/watch?v=PAQX7GR4PKU&feature=youtube_gdata_player

Friday Workout #1

Warm Ups (taking time)
Roll lats, quads, IT bands

Strength #1 :
Power Snatch #95 *3, #135*2, #155*2, #75*4

Metcon #1 ;
Crossfit Open 13.1
For Reps (17 Min Time Cap) '
40 Burpees (out too fast)
30 75Lbs Snatch
30 Burpees
30 135Lbs Snatch
20 Burpees
30 165Lbs Snatch
10 Burpees
MR 210Lbs Snatch
Goal:121
1sr Go: 110

Strategy for 2nd Attempt :
Burpee Tempo - > 1, 2, 3 down 1, 2 up!
Snatch #75 fast "let her rip", #135 5 singles + countdown 3, 2, 1
- rest 10 Min -
Strength #2 :
Floor Press. #135 *5*5

Stretch

Thursday Workout #1

Gymnastics #1 ;
False Grip Ring Rows *3*3
Muscle Up (off one foot/sans dip) *3*2
Banded Muscle Up (Purple) *3*3

Treatment :
Light massage.
Electro-therapy
Rock Taping
Cross fiber metal wedge rub

Henry & his fiance = awesome.

Strategy Session :
13.1 Crossfit Open

Tuesday Workout #1 :

Warm Ups

Strength /Skill #1 :
Snatch Balance 30*3*2, 40*2*2, 50*2*3

Gymnastics #1
Ring Muscle Up Technique *1-2*10

Assistance #1 :
GHD SIT UPS *10*4

Metcon #1 ;
3 Rounds for Time
400m Run (Rx =600m - bad measore)
10 #95 OH Squats
10 PushUps
10 Deficit DL(#45 bumper) #95
10 Ring Rows (Rx = PullUps)
10:15

Stretch
Coconut Water

Recovery Day:

6 Min Spin

Roll + 2ndary Action Thighs
Roll Lats

Easy Planks
Easy Hollow Rocks (fetal)

Chest & Low Back stretching

Saturday Workout #1 :

At CrossFit New England (Level 1 Cert)
Warm Ups

Skills :
Snatch 40*1*3
Clean & Jerk 50*1*3
Snatch High Pull 50*3

Stretch
Meal

- 3 Hours Academic -

Metcon #1 ;
Fran© 21-15-9 (scaled)
#65 Thrusters
Jumping Pull Ups
Sub 9 min

Light Stretch
© I credit pushing through the discomfort in this Fran for "fixing" most of my elbow(shoulder/rib) problem
(pain reduced mobility enhanced)

((hands RIPPED to shreds))

Sunday Workout #1 :

Warm Ups

Metcon #1 ;
8 Min AMRAP
8 Push Ups
10 Med Ball Clean #14
12 Sit Ups (fst 4 Rounds butterfly)
6 Rounds + 11 Reps

Stretch
Coconut Water

- Hour Academic -

Strength #1 :
Clean Pull 60*3, 80*3, 100*2, 125*1*5

Gymnastics Forms :
Handstand *3*3
HSPU *1*3
Kipping Pull Ups Straight Arm Practice. *3*3
Frog Stands *1*3 easy!
Ring False Grip Hollow Hold *3*3
Muscle Up Progression

Stretch

Friday Recovery Workout #1 :

17 Min Spin Bike

Volleyball Stretch (easier on knee)
Back Roll

Gymnastics #1 ;
Plank 75
HS ME circa 1 min