Friday, November 30, 2012

November 30th, 2012


Workout of the Day

A.  Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.  Take 15 minutes to build to a heavy Clean and Jerk
(as with snatch, let feel dictate the load)

C.  Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.


A. 165
B. 255
Held back a little and tried to work technique during A and B.  Shoulder is better, but took a long time to warm up. Mostly power (vs. full squat) on snatches and cleans
C.
3 x 225 lbs.
2 x 235
1 x 250
3 x 235
2 x 250
1 x 275 (100%)

Wednesday, November 28, 2012

November 28th, 2012


Workout of the Day

A.  Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

B.  In no more than 5 attempts, build to a heavy Muscle Snatch

C.   Five sets of:
Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
(from just above the knee)
Rest as needed

D.  Five sets of:
Power Clean + Push Jerk @ 75-85% of 1-RM C&J
Rest as needed

A. 275#x5-315x3-345x1-315x2x3
B. Worked up to 135 lbs.
C. 140-140(F)-140-145(F)-145 lbs.
D. 185-185-190-195-200 lbs.


Made an error and used my low bar back squat 1-RM for percentages vs. my high bar back squat 1-RM. Realized it after set #2, but went for the 3rd/1 rep set anyway.  Set a new HBBS 1-RM PR by 10#s.  Then I used that new 1-RM (345) as basis of the % for sets 4, 5 and 6.

Took a while to warm up on the snatches, but the clean & jerks felt okay.

Tuesday, November 27, 2012

November 27th, 2012


Workout of the Day

A.  Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds

B.  Five sets for times of:
Row 500 Meters
15/10 Handstand Push-Ups
15 Toes to Bar
5/3 Muscle-Ups
Rest 4 minutes


A. 12 Ring Rows each set, but not unbroken
6 Dips @ #20/35/44 (probably should have pushed the weight a little more, but took my shoulder a while to warm up)
B. Scaled HSPUs to 10 each round (75 total HSPUs is still a little too much for me even with kipping)
6:22, 5:47, 6:06, 7:05, 6:53

The muscle-ups were pretty tough after the HSPUs and T2Bs. Still singling with those, but I don't think that I failed on any reps until 3rd or 4th round. I was able to get 5-6 kipping HSPUs unbroken to start those off each round, and I got through the 15 T2Bs unbroken and fast all 5 rounds.  It felt good to be able to count on knocking those out relatively easily/quickly.  Big improvement there.

Monday, November 26, 2012

November 26th, 2012


Workout of the Day

A.  Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

B.  Build quickly to 85% of your 1-RM Clean and Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean and Jerk x 1 rep @ 85-90%

C.  Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes

D.  Two sets of:
25 Unbroken Pull-Ups
Rest 2-3 minutes
(you should be working on speed and efficiency for these sets, stay relaxed and in rhythm – if you cannot perform 25 unbroken, perform only as many as you can achieve without breaking)


A.1-RM 185
160,160,160,165,165
B.1-RM 235
205,205,210,215,220
C.1-RM 275
2×245-245-250
D.25-25
Regular kip (vs. butterfly) on the pull-ups. First set felt pretty easy, 2nd set a little difficult after 20. Averaged about 40 seconds each set. Nice feeling to do them outside of a metcon. Practiced butterfly pull-ups afterwards.

Saturday, November 24, 2012

November 24th, 2012

Workout of the Day

A. Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

B. Three rounds for time of:
275/185 lb Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps

C. Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.


A. 195 - jerk felt good, right shoulder still really tight.  But it is getting better.
B. 32:33
Got 10 unbroken kipping HSPUs first round, a PR. HSPUs and pull-ups (could not seem to get my butter flys going STILL) were the slowest.  Double-unders (only 30? Crap!) also came hard.
C. Rowed 4K in 15:35

Friday, November 23, 2012

November 23rd, 2012


Workout of the Day

A. Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or over 85% of your 1-RM Clean.

B. Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean
Rest 2-3 minutes

C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar

D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)


A) 205-205-210-215-215-215
B) 255
C) :42, :40, :38, 40, 44
All unbroken except for last set of T2Bs, 8/2. My grip just started to die during the 4th and 5th round
D) :44, :50, :58, 1:05, 1:03
I did not even think to use a snatch vs. a ‘grace’ TnG clean and jerk. Dumb! The clean & jerks were unbroken and I am not sure it would have made a big difference on time, because the box jumps got me during the 3rd, 4th, and 5th rounds. Much, much better than a year ago on these (thanks CJ), but still more work for me to do on box jumps.

Wednesday, November 21, 2012

November 21st, 2012


Workout of the Day

12 Days of Thankfulness
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Time: 60:26

Tuesday, November 20, 2012

November 20th, 2012


Workout of the Day

A.  Five sets of:
Muscle-Snatch x 1 rep
Rest 60-90 seconds

B.  Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed

C.  Four sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, floor)
Rest as needed

D.  Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Toes to Bar x 12-15 reps
Rest 60 seconds


A. 115#s, 125, 135(F), 135(F), 115
B. 145, 150, 150, 150#s (75-80%)
C. 175 (70% of 250#), all full cleans.
D. 245#x3x3
12/12/12 (as long as I could go UB today with good form)
My right shoulder is still a little off, but better. I did not have a lot of pop for the muscle snatches today. I really need to work on that lift.  Snatches and 3 position cleans felt a little better, especially during the last 2 sets of each.

Monday, November 19, 2012

November 19th, 2012


Workout of the Day

A.  Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

B.  Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds

C.  Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees


A. 235×5, 285×3, 315×1, 300x2x3
B. Press: 115, 135, 140, 115 lbs.
Pronated grip strict pull-ups: 53, 71, 81×2, 75 lbs.x3
Started with 140 lbs. again on my fourth set of presses, but after two reps my right shoulder did not feel right. Dropped the weight and did a set of 5 with 115 lbs.
C. 7 rounds
Not bad (for me). But I just could not get my butterfly kip going today. Pull-ups felt easy otherwise. Although the cycle time on the burpees was not crazy fast, it did not seem slow for me either.

Saturday, November 17, 2012

November 17th, 2012


Workout of the Day

A.  Take 15 minutes to build to 85-90% of your 1-RM Snatch

B.  Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch (or full) x 6 reps
Muscle-Ups x 6 reps
Rest exactly 4 minutes, and then . . .

C.  Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps


A. 115#s, 125, 135(F), 135(F), 115
B. 145, 150, 150, 150#s (75-80%)
C. 175 (70% of 250#), all full cleans.
D. 245#x3x3
12/12/12 (as long as I could go UB today with good form)
My right shoulder is still a little off, but better. I did not have a lot of pop for the muscle snatches today. I really need to work on that lift.  Snatches and 3 position cleans felt a little better, especially during the last 2 sets of each.

Friday, November 16, 2012

November 16th, 2012


Workout of the Day

A.  Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets

B.  Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn't need to be a PR, but if it feels good, let it happen)

C.  Three rounds for time of:
Row 500 Meters
155/105 lb Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps


A. 195, 220, 235, 250, 260 lbs.
B. 215 lbs.
C. 17:29
I did not push myself to cycle through the C&J unbroken enough.
Right shoulder was a little tight/sore Mon thru Wed.  It is feeling a little better today.

Wednesday, November 14, 2012

November 14th, 2012


Workout of the Day

A.  Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 80-85%
Rest 2 minutes between sets.

B.  Five sets for max reps of:
Unbroken Handstand Push-Ups
Rest 60 seconds
Perform the first 3 sets as strict handstand push-ups, and the last 2 sets as kipping handstand push-ups.

C.  Three sets for times of:
Run 800 Meters
Rest 2 minutes

A. 5x195
    3x225
    1x255
    5x3x225

B. 5,4,3 strict
    5, 4 kipping

C. So bad
4:10, 4:20, 4:20

Tuesday, November 13, 2012

November 13th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 3-6 reps
L-Sit x 30-45 seconds
Pistols x 5 reps each leg

B.  Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.  Six sets of:
Power Clean + Jerk
Rest 2 minutes

D.  Three sets for times of:
Row 500 Meters
15 Burpees Over the Erg
Rest 2 minutes

A. Did some L-sits
Skipped pistols (left knees was hurting today) and muscle-ups (right shoulders also hurting
B. 95, 115, 135
C. Skipped jerk, just did medium weight power cleans (again, shoulder)
D. 2:28, 2:57 and 2:49
E. Lots and lots of shoulder mobility

Monday, November 12, 2012

November 12th, 2012


Workout of the Day

A.  Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)

B.  Back Squat
*Set 1 – 5 reps @ 70-75%....235 to 250
*Set 2 – 3 reps @ 80-85%....270 to 285
*Set 3 – 1 rep @ 90-95%....300 to 320
*Sets 4-8 – 2 reps @ 87-90%....290 to 300
Rest 2 minutes between sets.

C.  Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders


A. Worked w/145 lbs. (80%)
Stayed low on percentages/weight because I was not feeling well and to work on feeling the third pull under the bar. Failed twice on second rep of minute #2 and did not feel that I was getting low enough and/or pulling myself under the bar until 4.  Pretty good from then on.  Made up missed rep by doing an extra minute

B. 235x5, 285x3, 310x1, 290x2x5

C. 19:15
Debated with myself as to whether or not I should even do this one, because I was feeling so crummy.  I decided to do it just for the practice/strength/endurance, but not to worry about pushing the speed for conditioning.  No butterflys consistently today, mostly kipping.  Pull-ups unbroken 4 rounds, 9/6 on the 5th. Kettlebells all unbroken.  Double-unders all over the place.

Saturday, November 10, 2012

November 10th, 2012


Workout of the Day

Today’s workout is a series of three 15-minute tests. You begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00. This entire session is best performed at a track, or another location where you are positive that your mile is actually a mile.

A.  Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)

B.  Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Double-Unders
(if you trip the rope in the first 20 DUs, you may perform one more attempt)

C.  Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings


Rolled my ankle Weds. after I lost my balance and hopped down from a high box jump on Weds. It is almost back to normal, but not quite. So I rowed 2K each set instead of running a mile. Plus it was friggin' cold in the NW this morning!  I saw a few snowflakes coming down in Lake Stevens, WA.  Way too early for that!

A. 7:14 - 38 reps KBS (American)
B. 7:21 - 31 double-unders
C. 7:29 - 31 reps KBS (American)

Friday, November 9, 2012

November 9th, 2012


Workout of the Day

A. Build to a heavy Muscle Snatch
(shouldn’t take more than 5 sets)

B. Take 15-20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn't need to be a PR, but if it feels good, let it happen)

C. Take 15-20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)

D. For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)


A. 125
(95, 115, 125, 125, 95)
B. 135
(95, 115, 135, 145(F), 145 (power))
C. 185
D. 12 reps – 4:30
    9 reps – 3:36
    6 reps – 2:46

I did not realize that at end of this, at 12:22, I had done 27 reps and should try to shoot for a new PR on 30 muscle-ups for time (14:34)  until about a minute after I stopped.  I got 2 reps pretty quickly, but then failed 3 time and end up finishing a little over 15 minutes.  PR next time though.

Wednesday, November 7, 2012

November 7th, 2012


Workout of the Day

A.  Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.

B.  Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds

C.  For times:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps
Rest exactly 60 seconds


A. 195x5, 220x3, 250x1, 235x2x3
B. Muscle Snatch: 95, 125, 125, 125, 125
Tall Box Jumps x 1.1.1
41.5, 41.5, 44,
(Tall box jumps were performed later that same day.  Rolled my ankle and stopped after 3 rounds)

C. 2:50 (4/4/2/2)
    3:30 (3/2/2/2)
    1:20 (3/3)
Bonus round of 3: 0:40
Scaled to 205 lbs. and it still crushed me
This WOD may be a great benchmark to shoot for.  I.E. When I can do this WOD in under 2 - 3 minutes total work time combined, I will have made real and significant progress on my cleans, front squats, overall strength and strength endurance

Tuesday, November 6, 2012

November 6th, 2012

Workout of the Day

A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
Muscle-Ups x 3-6 reps
Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C. Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Pull-Up x 2-3 reps
Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups


A. Handstand Walk practice, Muscle-Ups:3 x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs.  2 x 10 w/53 lbs.
B. 155, 185, 185, 165, 175, 185
Had trouble getting under the bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks
C. Behind the Neck Jerk: 185, 195, 205 (f)
Same problem  as part B.
Weighted Pull-Up: 2 x 70# kb, 3x70#, 3x70#
D. Did our gym’s WOD, we are having an online competition with another gym on a once weekly basis.  For max reps:
2 min Games Style BJ 20”/16”
2 min Pull ups (chin over bar/no butterflys)
2 min DL 225/155 lbs.:

131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)
Deadlifts surprisingly hard.

Monday, November 5, 2012

November 5th, 2012


Workout of the Day

A.  Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.  Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds

C.  Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

D.  Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders


A. 135 lbs.
B. 205x3x3 Snatch DLs
8x3 Strict HSPUs (4/4, 4/2/1/1, 3/1/1/1/1/1)
C. 250x5, 275x3, 315x1, 285x3x5
D. Made the first 4 rounds, but not rounds 5 & 6. T2Bs broke during the 5th, and I went over by about 10 seconds or so. I waited until next minute to start 6th round. Time was about the same, 1:05 to 1:00. T2Bs broken up again.

Saturday, November 3, 2012

November 3rd, 2012


Workout of the Day

A.  Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps

B.  For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

C.  3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .
For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters


A. Muscles ups: 3 singles x 3
Double unders: 30 – 30 broken – 32
HSPUs: 3 – 3 – 4
HSPUs tougher than usual today. Shoulders and triceps felt weak

B. 205 x2, 185 x 9, 155 x 21 (10/5/3/3)
205 felt crazy heavy today. But as a result 155 felt light
10 reps without dropping bar is probably a PR

C. 912/7:58
Pull-ups and 1000m row were tough. Arms fried for 2nd row

Friday, November 2, 2012

November 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:
Box Jumps x 10-12 reps
(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B.  Back Squat
*Set 1 – 5 reps @ 70-75%....235 to 250
*Set 2 – 3 reps @ 80-85%....270 to 285
*Sets 3-5 – 1 rep @ 90-95%....300 to 320
Rest 2 minutes between sets.

C.  Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean…125
3-4 @ 60%....150
5-8 @ 70%....175
9-12 @ 75%....185
13-16 @ 80%....200
17-20 @ 85-90%....210 to 225

D.  Three sets of:
Weighted Hip Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds


A.  12/12/12 (20” inch to practice ‘bounding’)
4/4/6 (pistols really wobbly. Lack of practice = lack of balance for me)
12/12/12 (felt good)

B.  Back Squat
5x235, 275 x3, 1x305, 1x315, 1x325

C.  1-RM 250 Clean
1-2 @ 50% of 1-RM Clean…125
3-4 @ 60%....150
5-8 @ 70%....175
9-12 @ 75%....185
13-16 @ 80%....200
17-20 @ 85-90%....210 , 210 (PR),215 (PR), 215)
Hang power/power cleans minutes 1-10.  Hang Squat/squat clean minutes 11-20
Finally feeling like I am making some real progress on my hang cleans and snatches thanks to programming and coaching received at the CF Invictus athlete’s camp.  Thanks!!!

D.  Weighted Hip Extensions:15x6, 10x6, 10x6
Strict Toes to Bar: 6, 6, 4/1/1 (Hard!)

Thursday, November 1, 2012

November 1st, 2012 - Recovery Day


Recovery work

Rowed for 15 minutes

3K at 11:49
38XX meters rowed at 15 minutes at 85% pace