12-Feb
A. Squat Snatch; build to a 1rm - no power. still hurting from sunday.
75x5, 125x5, 145x2
165x1 - http://www.youtube.com/watch?v=i2IB6MHzlRc
175x1 - http://www.youtube.com/watch?v=cAdHIZmW_Zg
185xf - http://www.youtube.com/watch?v=iegYqN-1Rjo
185xf - http://www.youtube.com/watch?v=TK0wyQrGvCE
185xf - http://www.youtube.com/watch?v=t2b7_lx2j8w

B. 20 squat snatch for time 77% of A
2:54 - http://www.youtube.com/watch?v=CkQcTre1Kx4
one missed rep
12 sn ub

+
Row 1k for time
1 - 3:28 - http://www.youtube.com/watch?v=nZnBWFAGYoo
*not in the right state of mind… ran away…
2 - 3:25 - http://www.youtube.com/watch?v=XQAq14zZNmI
*the rabbit hole comes quick… to stay present… strong… to stand up… onward..

Dec 10, 2012 - 3:26 @ OPT, 1st athelte's camp :)
http://opt-mizar.blogspot.ca/2011/12/dec-10-max-strength-test-front-squat.html

10-Feb
A. Speed back squat with chains 3 reps x15 sets; rest 45 seconds bw
sets (48% in weight 22% in chains at the top of 1rm) - http://www.youtube.com/watch?v=v6FI54zNKOE

B. Push jerk; 2 reps x10 sets; starts @60% 1rm, increase weight so
only last set tough; rest 1 min
45x5, 95x5, 135x3
155x2 - http://www.youtube.com/watch?v=VqXzDPpoh00
165x2 - http://www.youtube.com/watch?v=PwhcIyWXzeU
175x2 - http://www.youtube.com/watch?v=i8GTfPnfbUc
175x2 - http://www.youtube.com/watch?v=STNGIXOTAdk
185x2 - http://www.youtube.com/watch?v=96ixFjbFnYA
190x2 - http://www.youtube.com/watch?v=XGXQ5W9dYK4
195x2 - http://www.youtube.com/watch?v=0RlYrTNpgSg
195x2 - http://www.youtube.com/watch?v=usOvUZSS04k
195x2 - http://www.youtube.com/watch?v=w9xW9E07Sb4

200x(f+2) - http://www.youtube.com/watch?v=wUBa6pddEG0

+
12 min amrap:
12 hand release push ups
12 back squat 185#
12 toes to bar
6r + 30 - http://www.youtube.com/watch?v=bMZ6w8V6vRI
*legs are destroyed. similar to what happen at the 2012 regionals wod4.
http://opt-mizar.blogspot.ca/2012/05/canada-east-crossfit-regionals-2012-day.html

9-Feb
A. Hang squat snatch 3 reps on the min for 14 min @65% 1rm
45x5, 75x4, 125x3 all sets @ 145 ub - http://www.youtube.com/watch?v=T3-Yg8eWRrU

+
10 rounds for time:
3 power clean 225#
6 burpee box jumps 24"
145x3, 175x2, 195x1, 205xf, 205x1, 215x1

27:58 - http://www.youtube.com/watch?v=A39tVzWSHIA
too many failed reps
2fail @ round 2
1f @ r 7
1f @ r 8

8-Feb
Olift with Pierre
push jerk
45x5
125x5 - http://www.youtube.com/watch?v=_nAUT1kV04Q
155x5 - http://www.youtube.com/watch?v=-jUdSIXIEjM
180x3 - http://www.youtube.com/watch?v=zaxzygjTQ0U
180x3 - http://www.youtube.com/watch?v=8kaWzYdNrKc
180x3 - http://www.youtube.com/watch?v=Dfns6XX-18M
180x3 - http://www.youtube.com/watch?v=eCY9hj52Oqw


clean & jerk
125x5 -
155x5 - http://www.youtube.com/watch?v=5g51R10cu6o
185x3 - http://www.youtube.com/watch?v=KnKOHO_wfaE
185x3 - http://www.youtube.com/watch?v=TgHkoPQZwZ8
195x2 - http://www.youtube.com/watch?v=GihviVM8TpY
205x2 - http://www.youtube.com/watch?v=ItBScuOt5HU
215x1 - http://www.youtube.com/watch?v=2YzN_gweGm4
195x3 - http://www.youtube.com/watch?v=BOWPZdQefNg
205x2 - http://www.youtube.com/watch?v=tPgON1LrdT8
215x1 - http://www.youtube.com/watch?v=Xzj8yrs24jI
195x3 - http://www.youtube.com/watch?v=i6lkp2H9Joo
205x2 - http://www.youtube.com/watch?v=KYlEiNqYQF0
215x1 - http://www.youtube.com/watch?v=VVnsT9pNX98

7-Feb
10 min amrap @85-90%
30 double unders
10 kbs 1.5 pood
10 toes to bar

 8r + 40- http://www.youtube.com/watch?v=Dpbt9P2B6uA

Rest 3 min
10 min amrap @85-90%
Row 250m
10 hang power clean 95#
10 push jerk 95#

 4r + 200m- http://www.youtube.com/watch?v=pNhsSeLGpW0

rest 3 min
10 min amrap @85-90%
Airdyne 10 calories
10 walking lunges
10 sit ups
10 hand release push ups

4r + 19 - http://www.youtube.com/watch?v=GIUb5_7AQEY

6-Feb - CNS not at its max… maybe around 80%
A. Hang squat clean; build to a 5rm
45x5, 75x5, 125x5
155x5 - http://www.youtube.com/watch?v=5MZ_eWKonq4
185x(4+f) - http://www.youtube.com/watch?v=z-fXosfBIpQ
190x(4+f) - http://www.youtube.com/watch?v=zPsgc3h4UkY
190xf - http://www.youtube.com/watch?v=Xz4ufSqzx0k

B. Split jerk 1.1.1.1.1x3; rest 20 seconsd/rest 3 min
135x3
185x5 - http://www.youtube.com/watch?v=JGqnxW49Epk
205x5 - http://www.youtube.com/watch?v=7Bku51UUsfQ
215x5 - http://www.youtube.com/watch?v=mQRWMD6_Bgo
not feeling quick/explosive. worked on tech work

+
20-15-10-5
Deadlift 225#
hspu
4:44 - ub - http://www.youtube.com/watch?v=lAQetq3a9YM

5-Feb
A. Squat Snatch; 1.1.1.1.1x3; rest 15 seconds/rest 3 min
75x5, 124x4, 150x3, 170x5
185x5 - http://www.youtube.com/watch?v=gEt9fGaBOM4
190x(1+4f) - http://www.youtube.com/watch?v=k_BX6PptLew
175x5 - http://www.youtube.com/watch?v=ZDJ69ypisec

B. Single arm OHS 8-10x3/arm; rest 1 min bw arms
50x10 - http://www.youtube.com/watch?v=d2o2phmSDzQ
70x10 - http://www.youtube.com/watch?v=Vt2VF44Xg-Y
88x10 - http://www.youtube.com/watch?v=YV12EkbiqSQ

+
7 rounds for time:
10 pistols
10 CTB chin ups
4:47 - hard to maintain focus… pistols are hard. hip flexor is tight. - http://www.youtube.com/watch?v=AWxAMUeW6AA

3-Feb
A. Push jerk; 3 reps on the min for 15 min @70% 1rm
all sets @ 180# - ub - http://www.youtube.com/watch?v=Xi4HpW_-UlA

B. Clap push ups; amrap in 20 seconds x5; rest 1:20
1 - 17 - http://www.youtube.com/watch?v=EKuy_00P_cw
2 - 17 - http://www.youtube.com/watch?v=7-szud5Ibig
3 - 15 - http://www.youtube.com/watch?v=fm6sIZYBwCw
4 - 15 - http://www.youtube.com/watch?v=WHD78SL6wdQ
5 - 15 - http://www.youtube.com/watch?v=lu6wx4MJrWs

+
10-8-6-4-2
Power clean 195#
S2O 155#
10:31 - all S2O ub - http://www.youtube.com/watch?v=oGO0jbVY6dg

2-Feb
A. Snatch balance 1, 1, 1, 1, 1; rest 2 min
45x5, 95x5, 165x3
195x1 - http://www.youtube.com/watch?v=F_Wd5PDMkSc
215x1 - http://www.youtube.com/watch?v=fiATXJ6Ffow
225x1 - http://www.youtube.com/watch?v=B2alQUGM8ks
245xf - http://www.youtube.com/watch?v=2yrkg2wLZtw
245x1 - http://www.youtube.com/watch?v=NB2a_KwyeyA
250x1 - http://www.youtube.com/watch?v=SI7S1ktxqao

B. Jump switch lunges; 16 continuous alt'ing steps x4; rest 90 seconds
85x16
95x16 - http://www.youtube.com/watch?v=b9LfJ6SJa00
105x16 - www.youtube.com/watch?v=eYftyuZn4D4
115x16 - http://www.youtube.com/watch?v=MgpzzqIPVuw
+
12 min amrap:
10 OHS 155#
15 knees to elbow
20 double unders

5r+10 - ub - http://www.youtube.com/watch?v=T83U_s1he7g

1-Feb
Olift with Pierre
clean pull
125x5, 145x5, 205x5, 255x4, 255x3, 255x3

Hang squat clean
125x5 - http://www.youtube.com/watch?v=ySwRNfbHUpw
125x5 - http://www.youtube.com/watch?v=IcFjdhOdPQA
155x5 - http://www.youtube.com/watch?v=XnC8vsiVBhg
205x(f+3) - http://www.youtube.com/watch?v=UOh0jonP48I
180x3 - http://www.youtube.com/watch?v=0erFBhP1P2E
180x3

Squat clean
125x5 - http://www.youtube.com/watch?v=9j0d1bRST1A
155x5 - http://www.youtube.com/watch?v=Ub5QLhFTFW8
205x3 - http://www.youtube.com/watch?v=Jj_RFqn6RYI
215x2 - http://www.youtube.com/watch?v=PxDUabL1dC4
230x1 - http://www.youtube.com/watch?v=tkz3_atTMW4
205x3 - http://www.youtube.com/watch?v=3bgX1GXgKd4
215x2 - http://www.youtube.com/watch?v=zTQLP2fESZM
230x1 - http://www.youtube.com/watch?v=BCzEUrUBio0
205x3 - http://www.youtube.com/watch?v=QS18ESvVCfA
215x2 - http://www.youtube.com/watch?v=pnn2jf-yQpM
230x3 - http://www.youtube.com/watch?v=M7EcCWSiCfw

31-Jan
Row 2k @90%
Rest 3 min
x3

1 - 7:25 - http://www.youtube.com/watch?v=Q_McecmtgAc
2 - 7:52 - http://www.youtube.com/watch?v=25mIRlQjZFo
3 - 7:51 - http://www.youtube.com/watch?v=q8aP-SAJhys

30-Jan
A. Power Clean x1/split jerk x3; build to a 1rm of the complex
95x, 155x3
85x3 - http://www.youtube.com/watch?v=LJKiAVUpBus
205x3 - http://www.youtube.com/watch?v=SHz3udULjwI
225x3 - http://www.youtube.com/watch?v=RXaf3jHgTSE
240x(2+2f) - http://www.youtube.com/watch?v=gO2854xnwq8

B. Bench press 5x5; rest 90 seconds
135x5, 185x5
195x5 - http://www.youtube.com/watch?v=kyCC4zBPqEI
190x5 - http://www.youtube.com/watch?v=CQGc_JKB278
200x5 - http://www.youtube.com/watch?v=nI8vVOzeo8o
205x(4+f) - http://www.youtube.com/watch?v=-Ss5cw211m8

+
20 min amrap:
10 power clean 135#
10 hand release push ups
10 toes to bar

10r + 28 - http://www.youtube.com/watch?v=2i5ladYt6Ts

29-Jan
A. Power Snatch; 1.1.1x3; rest 15 seconds/rest 3 min
75x5, 105x2, 155x3, 165x1, 175xf
175x3 - http://www.youtube.com/watch?v=hCOZmZ3AH90
185x(1+f+1) - http://www.youtube.com/watch?v=QcQZWi7SkQo
190x(1+2f) - http://www.youtube.com/watch?v=-xFe2miXB74
135x3 - http://www.youtube.com/watch?v=Ka2Tw_HSYEA

B. OHS; 1, 1, 1; rest 2 min
225x1
255x1 - http://www.youtube.com/watch?v=S9M3wVWkPLI
290xf -  http://www.youtube.com/watch?v=5OKGjNcVG4w
290xf - http://www.youtube.com/watch?v=NaTdtn_JsnY
285xf - http://www.youtube.com/watch?v=gpNMaV1vmuQ
+
Crossfit open workout 12.2 (snatch ladder)
76 reps - http://www.youtube.com/watch?v=V1NLpYJ75hk

73 reps (Mar 3, 2012) - http://opt-mizar.blogspot.ca/2012/03/3-mar-crossfit-open-workout-2-workout.html

27-Jan
A. Speed back squat with chains 3 reps x15 sets; rest 45 seconds bw
sets (45% in weight 20% in chains at the top of 1rm) - http://www.youtube.com/watch?v=pRGfGxjo988

B. Split jerk; 2 reps x8 sets; starts @60% 1rm, increase weight so
only last set tough; rest 1 min
45x5, 75x3, 135x2
155x2 - http://www.youtube.com/watch?v=_9Uh0pVkSMA
175x2 - http://www.youtube.com/watch?v=3ntxwAEVPbs
185x2 - http://www.youtube.com/watch?v=YJzglHKbui8
200x2 - http://www.youtube.com/watch?v=r7yeysnJQT4
215x2 -  http://www.youtube.com/watch?v=tKUx4LssyCc
220x2 - http://www.youtube.com/watch?v=v1cDTsFsX_k
225x2 - http://www.youtube.com/watch?v=5PCD0wvFxpI
245x2 - http://www.youtube.com/watch?v=Wkju5XLt3BA

+
10 min amrap:
100 shoulder to OH 135#
50 Back squat 225#
25 hspu

100S2OH + 16BS - http://www.youtube.com/watch?v=wLqO8vlMywk

26-Jan
A. Hang squat snatch 3 reps on the min for 10 min @65% 1rm
45x3, 75x3 - ll sets @ 135# ub - http://www.youtube.com/watch?v=n1CD5jPddv4

+
10 rounds for time:
3 deadlift 315#
6 box jumps 24"
4:20 ub - http://www.youtube.com/watch?v=mzq1fcq-y28
legs are TOASTED!

25-Jan
Olift with Pierre
snatch
20x3, 40x(f+4) - http://www.youtube.com/watch?v=9heFDW09UA8
50x5 - http://www.youtube.com/watch?v=hdQ7x9CuQ6Q
60x3 - http://www.youtube.com/watch?v=qgrWgndGqFo
70x3 - http://www.youtube.com/watch?v=8JXZtAq9VBA
70x4
80x3 - http://www.youtube.com/watch?v=IxacSam2GC8
80xf - http://www.youtube.com/watch?v=gI2W01jc10w
70x5 - http://www.youtube.com/watch?v=whFmMkTPITo
60x5 - http://www.youtube.com/watch?v=fKCXLW4S22s

 70x3 - http://www.youtube.com/watch?v=G_OLdeAaO7g
80x3 - http://www.youtube.com/watch?v=Awx5XOFdfUc


Clean pull
60x5, 80x3
100x3 - http://www.youtube.com/watch?v=Cfv6f7RMBsA
100x3 - http://www.youtube.com/watch?v=1fqVwX6HI48

Squat clean
80x4 - http://www.youtube.com/watch?v=zw5ceJGnGp0
80x3 -  http://www.youtube.com/watch?v=6vMXl4L6vzU
100x3 - http://www.youtube.com/watch?v=TmdYesd_fLU

24-Jan
15 min amrap:
15 thrusters 75#
15 calories airdyne
15 hand release push ups
5r + 39 - http://www.youtube.com/watch?v=-FBylq6xBrs

A. Power Clean and jerk; build to a 1rm
75x5, 125x5, 155x2
185x2 - http://www.youtube.com/watch?v=sR_VXHGrNoE
215x1 - http://www.youtube.com/watch?v=7fzVjBgnPbk
225xf - http://www.youtube.com/watch?v=OhRQvAs9bhk
225x1 - http://www.youtube.com/watch?v=oqzgRoywY8E
230xf - http://www.youtube.com/watch?v=Q43lZNS_lmw
230x1 - http://www.youtube.com/watch?v=hS9wJH_QnA0
235xf - http://www.youtube.com/watch?v=rbyCyQck9pY

B. "Grace"
2:24 - 16ub - http://www.youtube.com/watch?v=pJw4KskXq7g

C. 100 hand release push ups for time
3:57 - http://www.youtube.com/watch?v=wBN0tWQENtw

22-Jan
A. Snatch; build to a TnG 3rm
75x6, 125x3
150x3 - http://www.youtube.com/watch?v=cFE7ZMPC4Gw
170x3 - http://www.youtube.com/watch?v=vneh2J7F_g0
185x3 - http://www.youtube.com/watch?v=sOzk9g_peBA
195x(f+1) - http://www.youtube.com/watch?v=pPeaYtlISdQ
190x(1+f) - http://www.youtube.com/watch?v=CZVtrsejyv8
190x3 - http://www.youtube.com/watch?v=g_c7ov6YNwE

B. OHS; 3, 2, 1; rest 2 min
225x1
245x3 - http://www.youtube.com/watch?v=-DMqkb7yVpM
265x2 - http://www.youtube.com/watch?v=44okVP63LiQ
285x1 (no video)
290xf
290xf - http://www.youtube.com/watch?v=1zG1S4rDxic
+
10 rounds for time:
5 OHS 135#
3 muscle ups
7:47 - ub - http://www.youtube.com/watch?v=oApggJroAf8

20-Jan
A. Push jerk; 3 reps on the min for 12 min @70% 1rm
45x5, 95x4, 135x3, 165x3 - all sets @180 - http://www.youtube.com/watch?v=FCeJWlClPb4

B. Clap push ups; amrap in 15 seconds x5; rest 1:15
13 - http://www.youtube.com/watch?v=HJYtPxt3ueI
13 - http://www.youtube.com/watch?v=AN6zZeBhnYE
12 - http://www.youtube.com/watch?v=9Qb18HEQOv0
13 - http://www.youtube.com/watch?v=LpasbaY0l9s
12 - http://www.youtube.com/watch?v=w5M2lWQNsqY

+
5 rounds for time:
5 front squat 225#
5 parallete hspu
9:47 - http://www.youtube.com/watch?v=1Ysl4Lc5-Nw
missed to many cleans…

19-Jan
A. Snatch balance 2, 2, 2, 2, 2; rest 2 min
45x5, 95x3, 135x3, 165x2
185x2 - http://www.youtube.com/watch?v=4bdNGUWostE
205x2 - http://www.youtube.com/watch?v=jmm1-72QE5Q
215x2 - http://www.youtube.com/watch?v=hK8N4p6YZII
225x(1+f) - http://www.youtube.com/watch?v=7WSQ5FKMjqA
215x2 - http://www.youtube.com/watch?v=P1Kh6_hOwoQ
225x2 - http://www.youtube.com/watch?v=Rgcl0W-wVkY

B. Jump switch lunges; 16 continuous alt'ing steps x3; rest 90 seconds
bwtx16, 95xf, 45x16,
75x16 - http://www.youtube.com/watch?v=0S1Z2ua3sSw
80x16 - http://www.youtube.com/watch?v=xMNWDMcCS3E
85x16 - http://www.youtube.com/watch?v=uZeABgoiN9Y
+
5 rounds for time:
5 power snatch 155#
10 pistols
15 chin ups
7:59 - http://www.youtube.com/watch?v=iXoiGnePEsU

18-Jan
Olift with Pierre
snatch pull
45x5, 85x5, 85x5
85x5
85x5

Snatch pull from blocks (high pocket)
125x5 - http://www.youtube.com/watch?v=Btkrot8HzAI
165x6
205x6 - http://www.youtube.com/watch?v=l3YZNrmLBXM

Squat snatch
75x5 - http://www.youtube.com/watch?v=Yjnu9kPVhhI
125x5 - http://www.youtube.com/watch?v=yJaRck_ML2M
145x5 - http://www.youtube.com/watch?v=5HMj5qpttEM
145x3 - http://www.youtube.com/watch?v=Qtlkw9oZnds
165x(2+f) - http://www.youtube.com/watch?v=aOkcFaX3X8o
145x3 - http://www.youtube.com/watch?v=2sHRvM9Y4IE
145x3