Monday, December 31, 2012

December 31st, 2012


Workout of the Day


A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

B. Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed

C. Three sets for times:
Row 300 Meters
135/95 lb Squat Snatch x 7 reps
Rest 3 minutes

D. Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets


A. 115#s, 135 (F), 125, 135 (Got high hang & mid-thigh, but failed on full snatch)

B. 205#s all 3 sets
Snatch form was off on A.  Stayed light on B and just really worked on technique/full extension on pulls

C. 3:00, 2:17, 2:19
First round I was still off and was a little all over the place.  The bar went up okay, just had trouble with getting under the bar quickly/timing.  Form started clicking the 2nd and 3rd round (for the first time in awhile on squat/full snatch).  All singles (need to push to get doubles w/135#s), but it felt really good

D. 5 x 205#s, 3 x 240, 2 x 275, 1 x 310, 1 x 320, 290/85% x 5
I was hoping for more on the max reps, I got 5 reps w/90% a few weeks ago, the last 3 sets felt really heavy today.

Saturday, December 29, 2012

December 29, 2012


Workout of the Day 

(at CrossFit Cle Elum/Check My Rep)

30 Pull-up
30 Front squats w/115 lbs.
30 T2Bs
30 Power cleans w/115 lbs.

Time - 20:20

Could not get my butter fly pull-ups going on

Friday, December 28, 2012

December 28th, 2012


Workout of the Day

A. Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B. Take 15 minutes to build to a heavy Clean and Jerk
(same – let feel dictate the loads used)

C. For times:
Row 500 Meters
Rest exactly 60 seconds
25 Overhead Squats (135/95 lbs)
Rest exactly 60 seconds
50 Kettlebell Swings (32/24 kg – Overhead if possible)
Rest exactly 60 seconds
50 Wall Ball Shots (20/14 lbs)
Please list times individually. For example: 1:28/0:56/1:41/2:02

A. 145
B. 185
Shoulders really tight and had trouble getting into a full snatch and jerks
C. 1:30/5:01/2:56/2:19
Scaled OHS to 115, still took forever/had to break them up too much

Wednesday, December 26, 2012

December 26th, 2012

Workout of the Day

Recovery row
5k row - 20:34

Monday, December 24, 2012

December 24th, 2012 - 12 Days of Christmas


Workout of the Day

12 Days of Christmas – Invictus Style
1 Lap (Run or Row 300 Meters) - ROW
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) – SCALED TO 32KG
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs) – SCALED TO 50# DBs


1 hour, 19 minutes, 4 seconds
Subbed 2 pood kettle bell for KBS and 50# DBs for man-makers.
26 minute PR from last year!


Tuesday, December 18, 2012

December 18th, 2012


I. Skills Test for Max Reps:

60 seconds of “No-Touch” Deficit Handstand Push-Ups
Rest 30 seconds
60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)
Rest 30 seconds
60 seconds of Double-Unders

Rules and Standards:
* You may break as many times as you would like during the 60 second periods, only the total number of reps completed will be scored.
* The “No Touch” Deficit Handstand Push-Up may be performed on either paralletes (preferred method) or on 6 inches of stacked plates. At the top position the athlete must demonstrate full extension of the elbow and an open shoulder – chin through the biceps. At the bottom position the athlete’s ears must reach or break the horizontal plane of the paralletes or plates. The athlete’s head may not touch or rest on any surface.
* Weighted pull-ups should be performed with a 24/16 kg kettlebell suspended from a dipping belt. If you do not have a dipping belt, you may hold a dumbbell between your feet or legs. Weighted vests are not approved for this test.
* Double-unders may be performed with the rope spinning either forward or backward (I never would have thought to say that before April 2011).
* These skills will be worth 25 points each for a total of 75 points.

II. Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .

Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rules and Standards:

* Athletes may face any direction they would like for the burpee box jump-overs. All that is required is that you hit your chest to the deck on one side of the box, then get both feet over the top of the box to the other side. You may clear the box in one leap, or you may land on the box and jump off – either is fine.
* Toes to bar should be performed as required in competition – heels behind hands at the bottom, toes physically contact the bar at the top.
* Shoulder to overhead should be performed as required in competition. Athletes may use any method of their choosing, but at the top the barbell must be overhead directly over the athletes’ heels with fully extended knees, hips and elbows.
* At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.
* 75 points are available for each portion of this event.

 Part I:
HSPU: 4
Pull-Ups: 8
DU: 40

Part II:
4min AMRAP: 5 STO
6min AMRAP: 24 STO
For Time: 11:58



Saturday, December 15, 2012

December 15th, 2012


Workout of the Day

A.  Two sets, not for time, of:
Strict Handstand Push-Ups x Max Reps
Double-Unders x 40-50 reps

B.  Take 15-20 minutes to build to a heavy-ish Clean & Jerk

C.  For time:
225/153 lb Clean and Jerk x 5 reps
Pull-Ups x 25 reps
225/153 lb Clean and Jerk x 4 reps
Pull-Ups x 20 reps
225/153 lb Clean and Jerk x 3 reps
Pull-Ups x 15 reps
225/153 lb Clean and Jerk x 2 reps
Pull-Ups x 10 reps
225/153 lb Clean and Jerk x 1 rep
Pull-Ups x 5 reps


A. 9/6, 36/4-16/10/10/4
B. 205 lbs
C. 13:24 w/C and J scaled to 205. PU all UB except for first round, 12/7/6.
Shoulder still too tight to GO heavy overhead. But matched my strict HSPU max PR of 9 reps and was able to string together more butterfly kipping pull-ups than I have in over a month (20, 15, 10, 5 all unbroken and felt really smooth). Really happy with both of those for today - victory.

D. 5-3-1 Deadlift
275 x 3
315 x 3
350 x 6

Friday, December 14, 2012

December 14th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Pistols x 12-16 reps
Handstand Walk x 10-15 meters

B.  Three sets of:
Front Squat x 2 reps @ 75-80%
(work on SPEED out of the bottom)
Rest 15-20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C.  Every two minutes, for a total of 20 minutes (10 sets) of:
Snatch
* Sets 1-2 – 2 reps @ 70-75%
* Sets 3-4 – 2 reps @ 75-80%
* Sets 5-6 – 2 reps @ 80-85%
* Sets 7-8 – 1 rep @ 85-90%
* Sets 9-10 – 1 rep @ 90-95%

D. Three sets of:
Dead-Stop Front Squat x 3 reps
Rest 2-3 minutes
Work as heavy as possible here.


Had to work out in my garage today, so a little limited

A.Butterfly pull-ups 10/10/10
Pistols 12/12/12
Handstand holds

B. FS-205, 215, 220
Jumps- 35"/35"/35"
35” is the biggest jump I could build to because of material limits in garage. 

C. 1-2: 135 lbs.  
3-4: 145
5-6: 155(Fx2 set 5, got both on set 6)
7-8: 160 (1 rep + 1 fail set 7, got both on set 8)
9-10: 165 (1 rep +1 fail set 9/ failed 3 times on set 10)
All full squat snatches. Singles today, I did not string the reps together.

D. 185, 200, 210
No cage. Did a full 2 second stop at the very bottom in a deep squat.

Wednesday, December 12, 2012

December 12th, 2012


Workout of the Day

A.  For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (155/105 lbs)
Rest 6 minutes, and then . . .

B.  For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (135/95 lbs)
Rest 6 minutes, and then . . .

C.  For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (115/75 lbs)
Rest 6 minutes, and then . . .

D.  For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (95/65 lbs)


A. 6:!5
B. 7:17
C. 8:54
D. 8:53

STOs waaay to broken up

Tuesday, December 11, 2012

December 11th, 2012

Workout of the Day

A.  Three sets, not for time, of:
L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 10-15 reps
(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.  Every two minutes, for a total of 20 minutes:
Clean and Jerk x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%...165 to 175
* Sets 3-4 – 75-80%...175 to 190
* Sets 5-6 – 80-85%...190 to 200
* Sets 7-8 – 85-90%...200 to 210
* Sets 9-10 – 90-95%...210 to 225

C.  Back Squat
* Set 1 – 5 reps @ 70%...240
* Set 2 – 3 reps @ 80%...275
* Set 3 – 1 rep @ 90%...310
* Sets 4-6 – 2 reps @ 90%...310 x 2 x 3 sets
Rest 2-3 minutes between sets.

D.  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed


A) L-sit 20-20-20
DUs: 19/21, 46, 48
HSPU, strict: 5/3. 5/4, 5/3

B)Clean & Jerk
165, 165
175, 185
195, 195
200, 200
210x1(failed 2nd rep), 210 (2nd rep ugly press out)

Form went to incredibad after about 12-14 minutes.  Tired/lost focus? Not a good day for the Clean and jerk. I tweaked my low back a little during one of the heavier reps.

C) Back Squat
x5 245lb
x3 375lb
x1 310lb
x2 310lb
x2 310lb
Skipped set  6.  Low back was stiffening up a little from cleans and it did not seem smart to push it one more set.

D. No GH Raise pad on my at home GHD, subbed back extensions x 20
Back extension: 15/5, 15/5, 15/5
GHDs: 20,20,20

Monday, December 10, 2012

December 10th, 2012


Workout of the Day

A.  Five sets of:
Muscle Snatch x 1 rep
Rest as needed

B.  Take 15-20 minutes to build to a heavy Snatch
(let feel dictate, “heavy” doesn't need to mean “1-RM” – just build to a weight that feels like the outer limit of what you are capable of performing with good mechanics)

C.  Three sets of:
Snatch Pulls x 3 reps @ 100% of 1-RM Snatch
Rest 2-3 minutes 

D.  For time:
50 Kettlebell Swings (24/16 kg)
25 Chest-to-Bar Pull-Ups
40 Kettlebell Swings
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings
15 Chest-to-Bar Pull-Ups


A. 105, 115, 135, 135, 135
B. 165
C. 185x3x3
D. 11:58

Zero motivation today.  I had to force myself to work.  I was hoping to kill the snatch, but I was not feeling it today (I got 175 Saturday).  I did get the first 50 reps unbroken on the kettle bell snatches, small victory over my normal weeniness there.  Chest to bars were tough!

Saturday, December 8, 2012

December 8th, 2012


Workout of the Day

1.5 – two hour class with Lincoln Brigham on Snatch/Olympic lifting fundamentals
175 lbs x 1 squat snatch

…then…

B.  For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
Rest exactly 5 minutes, and then . . .

C.  For time:
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Rest exactly 5 minutes, and then . . .

D.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

B. 10:19
C. 10:21
D. Complete

Friday, December 7, 2012

December 7th, 2012


Workout of the Day

'Nate'

20 minute AMRAP
- 2 Muscle-ups
- 4 HSPUs
- 8 KB swings w/2 pood

10 + 2 HSPUs (may have been 11 + 2 HSPUs, I think I lost count)

Wednesday, December 5, 2012

December 5th, 2012


Workout of the Day

A.  Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets

B.  Five sets of:
Clean x 1 rep @ 90%
Rest 3 minutes

C.  Three sets of:
Dead-Stop Front Squat x 3 reps @ 75-80%
Rest 3 minutes
(If you don’t have a power rack, safety bars, or blocks to set the weight on, perform pause front squats with a 2 second pause at the bottom.)

D.  Three sets of:
Row 350 Meters
15 Toes to Bar
20 Kettlebell Swings (32/24 kgs)
Rest 2 minutes


A: 3x195, 2x220, 1x235, 255, 265, 265
B: 225 (90%) all 5 sets. 
Failed once, but made it up.  Pulls felt strong, but had trouble getting under the bar today.  Felt good to clean heavy, even after front squats
C: 205, 215, 220 (2 second pause)
D: 2:40, 2:50, 3:00
T2Bs and KBS felt tough today. 
T2B: 15, 10/5, 10/5 - KBS: 20, 20, 10/10

Tuesday, December 4, 2012

December 4th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds

B.  Six sets of:
Push Press + Jerk
Rest 2-3 minutes

C.  Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 135/95 lbs
* Set 2 – 155/105 lbs
* Set 3 – 170/115 lbs
* Set 4 – 185/125 lbs

D. Three sets for times of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)
Rest 60 seconds


A.  Rope Climbs 3x3, handstand Walk practice, L-Sits: 20,10,10 (just could not keep my feet up)
B.  165, 185, 195, 195, 205, 210
C. Power Cleans: 0:12, 0:15, 0:18, 0:27
STO: 0:17, 0:31, 0:40, 2:29!
The wheels fell off when I did my STOs @ 185#s.  Unbroken on the power cleans  and STO up until then (at least without dropping the bar on the STOs), but I went 3/1/1/1/1/1 with 185# STOs.
D. 2:40, 4:06, 7:05
HSPUs were just not there after all the jerks. Doubles the first round and part of the second. Singles the last round.

Monday, December 3, 2012

December 3rd, 2012

Workout of the Day

A.  Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 2 reps @ 80-85%

B.  Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

C.  Four sets for times of:
20 Pull-ups
20 Wall Ball Shots (20/14 lbs)
40 Double-Unders
Rest 3 minutes

A. 155#. Failed twice, but made up the reps well under the minute.
More power snatch than full snatch on a couple rounds.
B. 315#. Not at all easy, but felt pretty good even on the later rounds.
C-2:17, 2:18, 2:17, 2:25
Pull-ups (regular kip) & wall balls unbroken and felt pretty good.  Double-unders were not coming easy today.  Best my shoulder has felt in awhile, continues to feel better.

Saturday, December 1, 2012

December 1st, 2012


Workout of the Day

A.  Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Please post scores as follows:
Row Cals =
Pull-Ups =
Squats =
STO =
TOTAL =


A. 20, 17
B. 6, 6

C. Row Cals = 87
Pull-Ups = 57
Squats = 17
STO = 17
TOTAL = 178

Pull-ups were very off.  Squats felt much worse than last time.  STO felt pretty good

Last time (July 18th I think, 2012):
Row Cals = 87
Pull-Ups = 63
Squats = 15
STO = 16
TOTAL = 178