013014

Warm Ups
Roll

Strength :
Knee wouldn't cooperate
Pushed back OH Squat...

Metabolic :
3 Rounds NFT
8 Min 70% AD Bike
10 HSPU (Kip /Unbroken)

Voodoo Knee
Mash Psoas
Mobility Ankle.
Samson +Band (activation of EXT rotators)

Coconut Water /NutriForce
Grand Mocha

112814

Warm Ups
Roll
(brief)

Strength :
Hang Power Snatch 42*3*3
Hang Power Snatch +Sq Snatch 52*1+1*3
Hang Squat Clean 50*2, 70*2*3

Metabolic :
FT (12 Min Time Cap
"Jackie"
1000m Row
50 #45 Thrusters
30 Pull Ups (kipping & dropping - minus the eccentric)
10:38:5

Assistance :
Neutral Lat Pull Down #140*10*2

Stretch
Melon Protein Shake

012514

Warm Ups
Roll
5 Min Row @ 80%
1156m
5 Min Jump Rope

Strength :
Power Snatch 60*2, 65*2*2
Snatch 70*0, 70*1, 80*1, 90*1
Power Clean 60*3, 80*2, 100*1
Clean Pull 130*3*3

Stretch
BARE Burger
Crumb indulgence....

012714

Warm Ups
Roll

Gymnastics :
3 Rounds NFT
4 Pull Ups
6 Alternating Lunge
5 Ring Dips
10 Hollow Rocks

Strength :
8 Min to Establish
Triple in Push Press
#185
8 Min
Single in Rack Jerk
#255
8 Min
Single in Front Squat
#295

Minimal Stretch
Custom Fit Bar
Coconut Water

012414

A
Warm Ups
Roll

Gymnastics :
5 Rounds NFT
5 Pull Ups
5 Pistols to 12"

Handstand *30 Sec *5
Frog Stand *20 Sec *4
Parallette Push Ups *5*5
B
(3 hrs later)
Seated BN OHP #95*12, 115*6*2
Seated OHP #95*12*3
C
(3 hrs later)
20 Min AD (for recovery - 30min total this week)

NutriForce + Coconut Water

112314

Warm Ups (brief)
Roll

Strength :
OH Squat #95*6*3 (hard on shoulders/ balance)?
Rack Jerk 92*1, 112*1, 120*1*2 (more back liad/toe in needed!

Assistance :
Neutral Lat Pull Down 110*12, 120*12, 135*12 (good contact)
Single Arm Cable Bicep
Drop sets of 12 - #40-30-20

Protein Shake + Fruit

011814

Warm Ups
BB BP #135*10*2
CG BB BP #65*10*2 (rvs grip hard to maintain)
Loose Jump Rope (High) *10, 20, 50
Roll

Strength :
Clean and Jerk 50*2+2, 75*1+2, 95*1+1,
Clean 115*1*3
Snatch High Pull 95*2*2
Squat 85*10, 102*10*3

Gymnastics :
HSPU *3*3

Assistance :
Lat Pull Down
BN #110*10, 120*10
W #130*10*2
Neutral 140*10*2, 100*10

(MAT "Neural activation of left Lat = more comfortable elbow + improved ROM - to mimic MU)

Stretch
Protein Shake

011714 Open 13.1

Warm Ups
Roll

Crossfit Open Workout 13.1
Metabolic :
40 Burpees to Target (04:00)
30 #75 Snatches (07:00)
30 Burpees TT (11-12:00)
20 #135 Snatches (17:00)
Afterparty :
20 Burpees TT
1 #165 Snatch (20:00)

Plan was:
40 will be slow!
I'm going slower in the Burpees 1 every
6 seconds.
Snatch #75*10 with 6 Sec rest every 10
(07:30)
30 Burpees 1 per 4 sec
(9:00min)
Load bar
Snatch #135*2 recover 6-7 Sec after each double & faster down the back 10
(13:00)
20 Burpees All out with 5 Sec recovery at 10
(16:00)
Load #165
1 rep @ #165 Snatch
(17:00)

011514

Americano Pre-workout

Brief Warm Ups
(forgot to roll)

Gymnastics :
(leisurely during Strength)
Paoli Pull Ups *3*3
Handstand *30 Sec *3
BW Squats *3*3
HSPU *3*3
TTB *3*3

Strength :
Power Clean 50*2, 70*2, 80*2, 90*2, 100*2 (hard)
Clean Pull + Clean 80*1+1*3

Metabolic :
Fran Variant
5 Rounds
10 CTB Pull Ups
(terribly broken Rounds 4-5)
10 #100 Thrusters
(broken 5+5 Rounds 4-5)
90 Sec Rest

Cool Down w 9:00am Class
NutriForce + Coconut Water

011413

Recovery Row
2500m (damper at 8)
11:11

Roll Back

011313

Warm Ups
Jump Rope 4 Min (stopping for foot /Shank tightness intermittently)
Pull Ups *3*3
Handstands*30sec*3
BW Squats +Lunges *3+1*12
Mash Psoas
Roll

Strength :
Back Squat #245*5*3 (+10 from last week)
Power Snatch + Hang Power Snatch 60*1+1+3 (tweek upper rib)

Metabolic :
AD - Aerodyne Bike
5 Rounds (no measure - watts/miles)
40 Sec All out
20 Sec Rest

Stretch
Chocolate Milk
Pumpkin Chili

011114

Roll (at home)

Voodoo Knee and Elbow (LBH)
Warm Ups

Strength :
Clean and Jerk 50kg *2+3, 70*2+1, 80*1+1
Clean 90*2, 100*2*3
Clean and Jerk 60*1+3, 80*1+2, 100*1+1, 110*1+1
-rest 5 min-
Front Squat 110*3, 130*3 !, 110*3

Assistance :
Clean BB RDL 90*10
Clean DL (no hook grip) 130*3*3
Stretch
Quest Bar

011014 Practice Open WOD 13.1

Warm Ups
Pull Ups *3*3
BW Squats *5*3
Burpees *5

Strength :
3Rm Weighted Chin #25*3, 35*3, 45*3, 50*3, #55*2

Metabolic :
Open 13.1 Burpee/Snatch
(Centered around Tempo for Sunday's retest)
With rest "unlimited"
Burpees to 6" Target:
10 > 00:27:5
20 > 01:07:8
40> 03:35:7 (running clock)
#75 Power Snatch
10 > 00:22:00
20 > 00:48:5
30 > 06:10:3 (running clock including 40 Burpees)
Bar Loading
#75-135 > 00:30

Test:
Open 13.1 (fst two sections at medium to full speed)
FT
40 Burpees
30 #75 Power Snatch
06:10:3

Fall Down in Puddle
Stretch
Chocolate Milk

010814

Warm Ups
Roll

Strength :
Push Press + Split Jerk 40*3+1*3, 50*3+1, 62*3+1, 85*3+1, 92*2+1 (PR)

Dynamic Run Warm Up
1/2 Mile @ 7.0-7.2 mph
-rest 6 min -
Mile @2% - >7.2-7.8mph
08:20 (adult PR)

Assistance :
DB Lateral Raise 20*10*2
DB Bent Raise 15*10*2
DB 45 Degree Front Raise 8*15*2
DB Curl 20*10*2

Stretch
Berry Protein Shake

Monday Workout :

Morning Roll
Coconut Oil Pull
Coffee + Maka

Strength :
Snatch 62*1, 75*1, 85*1, 102*0*2, 102*1
Squat 116*5*3

Metabolic :
3 Rounds 6 Min (3 Min Rest)
Cindy
5 Pull Ups
10 Push Ups (hardest part)
15 Squats

1st 6 Min = 5 Rounds
-3 min rest -
2nd 6 Min = 4 (too fast - I wanted 5+ rnds)
-3 min rest -
3rd 6 Min = 4 + 20 reps
Not great #s, but all CTB Butterfly were UNBROKEN. So a PR.

Stretch

010214

Warm Ups
Roll

Strength
Clean 100*2*3
Front Squat 100*3*6

Gymnastics :
3 Rounds NFT
4 Tempo Chins (2:0:2)
4 Tempo Ring Dips (2-0-2)

1 scoop muscle milk
-30 Min Rest -

Global Strongman Gym with Chad
Clean and Push Press Metal Log
60*2*3, 80*1*3 "crowd the bar"
Log Clean 100*1*3
Stones
#150 "crowd stone", "tension"
#175 "hunch+step", "move arms over"
#200*1*4
Stone Series (54-48-40) NFT
#150-200-225

Metrx Bar