Mon 29SEP14

AM
off- slept in for recovery

3:00 PM
A. PC&J – build to a heavy single
B. PC&J – 5RM Tng
+
21 chest to bar chin ups
9 thrusters 100
15 chest to bar chin ups
15 thrusters 100
9 chest to bar chin ups
21 thrusters 100
+

140419

score:
A. 270
B. 215
+
4:24

notes:
stayed light due to soreness from weekend. grip is especially shot from weekend. c2b felt great today.

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Sat/ Sun 27/28SEP14

2014 CrossFit Naptown Bracket Buster Team Competition

Saturday
WOD 1:
10 min scored emom c&j/snatch
– I snatched and did the 215 the first two minutes. Then 225 (max for advanced division) for the remaining time. All were power. I scored 98 out of a possible 100.
– Team took 1st

TEST 1:
2rm DL with axel bar in 4 min
– 245#; was all grip strength
– Team took 6th

WOD 2:
2100m paired run
– Team took 6th
– Run felt great for me

WOD 3:
30 wall balls- 30#
30 box jump on and overs- 30″
30 goblet squats- 70#
30 cal row
– Team took 6th
– I felt good. Was able to keep high pace (1900) on row to finish it out.

Test 2:
1 min ME AD for cal
– I got 41
– Team took 1st
– I started to really burn out around the 35 sec. mark and was able to pick it up for the last 10 sec.

Sunday- Bracket Tournament
WOD 1:
20 burpees over bar
20 G2OH- 135
20 burpees over bar
20 cleans- 185
20 burpees over bar
20 cleans
20 burpees over bar
20 G2OH
– Team time: 7:25
– Beat the other team
– Strategy helped us win the event.

WOD 2:
10 min AMRAP
8 bench press buy in- 165
ME T2B
– Team score 261
– Beat the other team
– Won the event
– If it wasn’t for the rest I would have burnt out. Triceps/forearms were shot still.

WOD 3: Semi- Finals
10 min AMRAP
HS walk about 20 feet into 10 HSPU
time penalty for falling early
– Team score around 160
– Lost to the other team
– Completed without falling every round besides the last. I hit the wall and bounced off. HSPU wore me out as usual.

WOD 4:
ME 1 attempt DU
– Team won.
– I didn’t have to go due to the team already locking up the victory before I had to go.

WOD 5: Championship
Advanced Helen:
1 round per athlete
400m run
21 russian kbs- 125#
12 c2b
– I went second and went all unbroken. c2b felt easy.
– Team lost.

Took 2nd in the advanced division.

Fri 26SEP14

am
off

4:30 pm
A. PC- 1rm
B. WCU- 1rm
+
20 sets of 5 ub c2b
+

140418

score
A. 305 (pr is 315)
B. 100+BW
+
8:39

notes:
grip was shot during the cleans. probably due to all the pulls from the ground this week.

Thu 25SEP14

AM
AD 45 min @Z1
+

140417

PM
A. Snatch – 1RM
B. standing press – build to 1RM
B. 50 strict HSPU for time
(video maxes and hspu journey)
+
4 sets:
Row 30 sec max effort (100%)
rest 1 minute

score
A. 250
B. 195
C. 4:52
+
1. 179m
2. 180m
3. 179m
4. 183m

Tue 23SEP14

8 AM

Row 6k @Aer pace
+

140416

3 PM

A. PS – 1RM
B. Close Grip Bench Press (16″) – build to a 1RM
+
5 rds for time:
7 PS – 135#
7 HSPU
14 pistols

scores
Row was 25:26; 2:07 avg/500m
A. 235
B. 315
+
7:36

Mon 22SEP14

8 am
30 sec AD 90%
30 sec AD 50%
x30
+

140415

2 pm
A. Clean and Jerk – build to a RM
B. Front squat – build to a RM
C. for time: 30 MU
+
AD 10 min max cals

scores
A. 315
B. 365
C. 5:22
+
254 cals

Granite Games

Friday
Event 1- Snatch Ladder
Hit: 205, 225, 245, 265, (just missed 275)

Score: 265
Place: 19 of 39

Event 2- Dirty Ropes
5 rounds for time
2 rope climbs- 14′
5 dead lifts- 365#
8 bar facing burpees

Score: 6:26
Place: 33 of 39

Saturday
Event 3- Unbroken
50 UB DU
20 s2oh- 165#
30 box jumps- 24″
40 C2B
50 UB DU
40 C2B
30 box jumps
20 s2oh
50 UB DU

Score: 12:46
Place: 30 of 39

Event 5- Cleans n Rings
12-9-6
cleans- 225#
ring muscle ups

Score: 9:02 (did not finish last MU within 9 min CAP)
Place: 27 of 39

Saturday
Event 6- 5k run

Score: 22:00 (score is wrong, was around 21:30)
Place: 31 of 39

Event 7- Sprint Relay
200′ run with 70#
20 HSPU
200′ run with 70#
10 HSPU- 9″ Def.
200′ run
5 HSPU- 9″ def.
200′ run

Score: 6:10 (did not finish within time cap, got around 7 def. hspu)
Place: 37 of 39