May 22
10 AM
5 rds for time:
20 wallballs
20 chins
20 DU
8:55 - http://www.youtube.com/watch?v=5eGVTK42qcc

Noon

On a 5 min timer:
Row 750m
1rm snatch
2:37sec for row / 165# snatch

May 21

AM
For time:
12 sqt clean @ 155lb
1 legless rope climb
9
2
6
3
14:48
since ceilings are less than 12ft high, did 2 rope climbs for 1.

PM
2 mile run time trial:
12:55

May 19
A.Sqt. Clean; x 1,1,1,1,1; rest as needed(go for it!!!)
185x1 - http://www.youtube.com/watch?v=pFZamUX-G9c
210x1 - http://www.youtube.com/watch?v=IhndgSjEHgI
225(f) - http://www.youtube.com/watch?v=CtxjLoRtr_I
225(f) - http://www.youtube.com/watch?v=4CQC-YJ5Bho
230(f)

*squat cleans not deep enough - sacred tog go in the squat!
+
10x
30 sec run @ 70%
30 sec run @ 75%
1 min run @ recovery pace

May 18
3x
5 tough DL
Run 200m
15 push-ups
rest actively for 7 mins
DL @ 405

DL @ 405 - http://www.youtube.com/watch?v=E5AdaYIhCt4
DL @ 385 - http://www.youtube.com/watch?v=ggEmYeBHfyM
+
3x
5 Tough PP
Run 200m
15 C2B
rest actively for 7 min
PP @ 155 - http://www.youtube.com/watch?v=3QvQkeoZl9M
PP @ 165 - http://www.youtube.com/watch?v=vO87PKuVBpU
PP @ 175 - http://www.youtube.com/watch?v=d3dcwStEPr0

May 17
A.box jump for max height; x 1; x 3; rest 3 min
39in - http://www.youtube.com/watch?v=BCKe_POkoTY
41.5in - http://www.youtube.com/watch?v=XimEYKNdO6o
43in(f) - http://www.youtube.com/watch?v=LNa4sd-0OaM
43in(f)

B.F.Sqt(21x1); x 1; x 5; rest 3 min @ 90%
all sets at 247
1 - http://www.youtube.com/watch?v=2c9IJTXuDaY
2 - http://www.youtube.com/watch?v=eXhCRLO0YyI
3 - http://www.youtube.com/watch?v=ogGDovCh4jM
4 - http://www.youtube.com/watch?v=TN4SlqEdEX8
5 - http://www.youtube.com/watch?v=GOozicY3JvU
C.30 sec row @ AFAP; x 3; rest actively for 3:00
171m, 168m, 164m

May 15
AM(regional workout 2010)
For time:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees
3:19 PR - Would have finish 1st in that WOD!

rest 4 hrs.
For time:
15 power snatch @ 95lb
9 MU
12 PS
7 MU
9 PS
5 MU
4:23 - http://www.youtube.com/watch?v=wg4GTW4a_rw
Learnt that i need more rest for weighted movements (i.e. snatch). On the set of 15, i should have break at 10-5. Instead i did all 15 unbroken and for the remainder of the training i was struggling at recovering!... could not push during my strengths (gymnastics/body weight exercises)

May 14
AM
3 attempts @ C+J 1rm(competition style)
10 mins warm-up
45x5, 95x3, 155x2, 185x1 - http://www.youtube.com/watch?v=aXnrT7Lw-wg
1st attempt: must perform rep within the 11th min
210x1 - http://www.youtube.com/watch?v=qPtWD-r2Mao
rest 3 min
2nd attempt: must perform rep within the 15th min
225x1 PR

rest 3 min
3rd attempt: must perform rep with the 19th min.
235(f) - http://www.youtube.com/watch?v=ojMKk0C5eXA

PM
3rds for time:
400m run
12 HSPU
20 KBS @ 24kg
8:31 - http://www.youtube.com/watch?v=RT0b12XzS0c

May 12
A1.Sqt. Clean; x 2,2,2,1,1; rest 20-30 sec
205(1+f) - http://www.youtube.com/watch?v=PrOX_iccpEk
185x2 - http://www.youtube.com/watch?v=1zHIDI3NM5k
195x2 - http://www.youtube.com/watch?v=mzAYb4ZsCJ0
205x1 - http://www.youtube.com/watch?v=X16Sb0zaDX0
210x1

A2.Depth jump/Broad jump(standing on a 24'' box, step off and immediately jump for distance away from box); x 1; rest 4 min
+
6x
30 sec run @ 70%
30 sec run @ 75%
1 min run @ recovery pace
sunny :)

May 11
3x
Row 350m
15 ring dips
rest actively for 7 mins
1 - http://www.youtube.com/watch?v=DNn1xn0YCN0
2 - http://www.youtube.com/watch?v=MxHX42XT9pM
3

+
3x
30 DU's
15 T2B
15 Burpees
rest actively for 7 min
1 - http://www.youtube.com/watch?v=_e8R74Xg0ZM
2 - http://www.youtube.com/watch?v=0OO-JwEUJY0
3 - http://www.youtube.com/watch?v=uxMGwpK5DnU

May 10
A.Paused box jump; x 1.1(10 sec btwn. reps); x 5; rest 2 min(for height)
38.5x2 - http://www.youtube.com/watch?v=Zf31UqQvAT8
40.25x2 - http://www.youtube.com/watch?v=gFJQQFQ5jss
40.75x2 - http://www.youtube.com/watch?v=SiWHk2yxn2kb
41.5x2 - http://www.youtube.com/watch?v=Sw_842c8KCs
42.25x2

B.F.Sqt(21x1); x 1.1; x 5; rest 3 min @ 85%
All sets at 235#
1 - http://www.youtube.com/watch?v=gdT5z1_5If4
2 - http://www.youtube.com/watch?v=9Jq_OFS4q7k
3 - http://www.youtube.com/watch?v=lKJv2YQOBNE
4 - http://www.youtube.com/watch?v=rUsh5lH-KLE
5 - http://www.youtube.com/watch?v=WFHloHJAWr4

C.35 sec row @ 97%; x 3; rest actively for 3:00
191m, 193m, 185m - http://www.youtube.com/watch?v=WYGDdDxdLtU

May 8
Row 1000m
50 wallballs 20#
30 chin-ups COVP
7:21

May 7

AM
Starting @ 225lb.
DLx1
*add 30lb every minute on the minute until failure
225, 255, 285, 315, 345, 375, 405, 435(f) - http://www.youtube.com/watch?v=7yfs1AvXQwc
435(f) - http://www.youtube.com/watch?v=nL2An2X8_m4

rest 4 hrs.
For time:
50 Burpees
50 KBS @ 24kg
3:45 - unbroken!

May 5 - took off due to hip injuries.


May 6 - Off

May 4

5x
100m run
2 rope climbs
10 HPS @ 115lb.
rest actively for 6 mins.
1 - http://www.youtube.com/watch?v=vIRun72Gvyo
2(battery died) - http://www.youtube.com/watch?v=S2KCjdk38wA
hurt my hip on the 4th set while catching the bar from the snatch

May 3
A.Paused box jump; x 1.1.1(10 sec btwn. reps); x 5; rest 2 min(for height)
38"x3 - http://www.youtube.com/watch?v=CWU1e7LqMv8
39"x3 - http://www.youtube.com/watch?v=F3sD2Rq1v8w
40.25"x3 - http://www.youtube.com/watch?v=HYTgMWHSDNU
40.5"x3 - http://www.youtube.com/watch?v=gHth4ZE8zOA
41.25"x3

B.F.Sqt(21x1); x 2.1; x 5; rest 3 min @ 80%
all sets at 225#
1 - http://www.youtube.com/watch?v=2wCzI7S_wYw
2 - http://www.youtube.com/watch?v=2lTe6AWEY8I
3 - http://www.youtube.com/watch?v=PCUxlwvDfOc
4 - http://www.youtube.com/watch?v=lD_TAyBEqxg
5 - http://www.youtube.com/watch?v=dQJ737t7Ljw

C.40 sec row @ 95%; x 3; rest actively for 3:20
216m, 209m, 214m - http://www.youtube.com/watch?v=J3hNDqCJqg0

May 1/2 - OFF

> Apr.30

>Crossfit Games Open 11.6 - 134reps

> Apr. 29

> AM
> 3 min MU practice(strict/no tough reps)
http://www.youtube.com/watch?v=yhFrhqtt0Bg
> rest 2 min
> 3 min L-sit practice on rings(no struggling)
http://www.youtube.com/watch?v=_D963qPN4KU

> rest 2 min
> 1 MU/5 ring dips; x 3; rest 60 sec
1 - http://www.youtube.com/watch?v=Tx5hlV_0hqI
2 - http://www.youtube.com/watch?v=S42T4tCXGHQ
3 - http://www.youtube.com/watch?v=O9RSmmkTVi4

> rest 2 min
> Handstand walk; x 30m; x 3; rest 60 sec
1 - http://www.youtube.com/watch?v=KpKpDfdOh08
2 - http://www.youtube.com/watch?v=KmE0W5R4GGs
3

Apr. 28
Am
> 30 min Z1 run
> Pm
> A.Triple box jump(3 boxes spaced 5 ft. apart/jump up/down/immediately onto another box..etc); x 1(all 3 boxes); x 5; rest 90 sec
1 - http://www.youtube.com/watch?v=hPY0SOS8LOI
2 - http://www.youtube.com/watch?v=0xl7sHOgdws
3 - http://www.youtube.com/watch?v=YrU3rsoWphc
4 - http://www.youtube.com/watch?v=vS1fVtmBoBM

5
> B.Hang power clean; x 1.1.1; x 3; rest 3 min
155x3 - http://www.youtube.com/watch?v=Y5b3sFGVPeg
175x3 - http://www.youtube.com/watch?v=1NbQjIPHlIs

175x3

> C.CGDL; x 2; x 6; rest 35 sec @ 50%
http://www.youtube.com/watch?v=kQT1mqdgNOE
> D.T2B; x 10; x 3; rest 60 sec
1 - http://www.youtube.com/watch?v=HE9gK7X1wbk
2 - http://www.youtube.com/watch?v=3yuitrMdEcE
3 - http://www.youtube.com/watch?v=bmLcR1RNeeg