Sat 29NOV14

4:30 pm:
A. OHS @ 31×1; 5 reps med; rest 2-3 min x 4 sets
B. Emom 14 min –
DB lunge step x 5 reps/leg odd
1 wall walk + 25 DU even
C1. muscle up; 5 reps (breath calmly); rest 30 sec
C2. handstand push up strict; 6 reps; rest 30 sec
C3. ghd situps; 15 reps; rest 30 sec x 4 sets
+
20 min bike easy

Scores:
A. 185, 200, 210, 220
– Haven’t OHS in a while. Felt good. Easy on legs. Heavier for the shoulders. Kept tempo throughout.
B. lunges @ 65#/h
C’s. All UB. Focused on breathing. Pretty easy here.
+
Completed 20 min on AD.

Fri 28NOV14

Back in Indy for 2 weeks.

AM:
relax or take care of things that you need to get done for the new city
– Drove to Indy. I love long drives by myself (or with the dogs) and I get to just listen to my music.

8:30 PM:
A. emom 6 min
3 press med (not crushing)
B. emom 6 min
2 power snatch TnG + 2 OHS
C1. prone row @ 32×2; 5 reps; rest 30 sec
C2. kang squat; 5 reps med; rest 2 min x 3 sets
+
3 sets not for time:
10 barbell high pulls
50m double KB front rack carry

scores:
A. 145
B. 175
C1. 65#/h
C2. 125
– First time doing these. Stayed lighter.
+
High pulls with 45# bar at a nice and slow tempo
KB carry with 70#/h
– Burned the hell out of the shoulders. Especially the carry.

Wed 26NOV14

9:00 am: done at South Loop CF
row 500m, rest:
rd’s 1-3: 90 sec break
rd’s 4-6: 60 sec break
rd’s 7-9: 30 sec break
all rows aerobic all same pace even with rest changes

scores:
1. 1:53.6
2. 1:53.7
3. 1:53.3
4. 1:53.6
5. 1:53.6
6. 1:53.5
7. 1:53.6
8. 1:53.6
9. 1:53.4

3:30 pm: done at Windy City CF
A. split jerk build to a triple off of the blocks (drop bw)
B. back squat @ 30×1; 6 reps moderate; 3 sets; rest 3 min
+
5 sets:
15 ghd situps
15 s20 115#

scores:
A. 125kg ~ 275#
– Someone told me it was 125kg. Not sure exactly if it was or not because the plates and clips are all color coded. Threw me off because I’m not used to it. Could have gone heavier but I don’t think the blocks I was dropping it on could.
B. 255, 270, 280
+
7:34

Tue 25NOV14

9:00 am:done at Windy City CF
3 sets:
row 1k
100 DU
25 ghd situps
25 ghd hip ext

Scores:
All rounds at about 10 min. 32:30 total time with transitions.

3:00 pm: done at South Loop CF
A. segmented clean DL + segmented clean high pull; 2/1 rep; rest 2 min x 4-5 sets
B. PC; 3 reps tng; rest 60 sec x 5 sets (will be building here)
C. axel bar pendlay row; 3/3/3/3/3 reps; rest 90
+
3 sets:
45 sec CTB pull up
30 sec rest
45 sec row @ 1:35 or under pace
rest 2 min

Scores:
A. 205, 215, 220, 225, 230
– I dont know if I did the rep scheme right. Did the complex twice and then did an extra DL.
– Used straps.
B. 205, 215, 235, 245, 250
– Felt good. Caught the bar well. Better timing. No pause.
C. 180, 180, 185, 190, 195 (all + axel bar weight)
+
C2B: 26, 22, 18
– Getting easier.

Mon 24NOV14

8:30 am: done at Windy City CrossFit
30 sec on 30 sec AB
x 40 sets
rest 2 min after 10, 20, 30 (last week here)

2:30 pm: done at South Loop CrossFit
A back squat @30×1; 3.3.3; rest 10 sec bw reps; rest 3 min x 3 sets
B. build to a tough push press (video)
C. emom 6 min
30 sec strict HSPU for reps (how many per round?)
+
4 min amrap:
push ups

Scores:
A. 275, 285, 295
– Felt heavy today. See notes below.
B. 230
C.
set:
1. 9
2. 11
3. 11
4. 10
5. 9
6. 8
+
75 total
– broke up 10/10/10/5’s

Notes:
Really really tired today. Yesterday was the big move in day from Indy to Chicago. Very stressful and long. Haven’t had time to prep my food. Have been eating bacon, eggs, and pizza since Saturday night.

Sat 22NOV14

6:15 am:
A. FS w/ chains; 1.1.1 x 5; rest 15 sec, rest 2 min (build from 70%, speed focus)
B. Emom 10 min – CGBP x 1 (HEAVY)
C. Emom 14 min –
odd – front rack reverse lunge x 4 (HEAVY)
even – Row 15 cals
+
for time:
10 squat clean (185#)… quick singles
10 bar MU…. 5/5
10 FS (185#)… 5/5
10 burpee MU… consistent
10 thrusters… 4/6
10 MU…. 4/3/3
+
20 sec AD @97%
rest walk 3:00
x3

scores:
A. 280, 290, 300, 305, 310
– 2 blue bands/ side
– these were tough
B. all at 275
C. front rack reverse lunges @ 240#
+
11:32
– pretty tough
+
AD was hard as usual. Couldn’t walk after each set.

notes:
– Felt sluggish. Worked out earlier than usual so I made sure I could get it all in before I coached class. Should have went to bed a little earlier.

Fri 21NOV14

8:00 AM:
Walk 20 min
Jog 10 min
Mobility 10 min

3:45 PM:
A. Press cluster; 1.1 x 5; rest 15 sec, rest 2 min
B. 5 sets – OH double DB carry x 50m; rest 90 sec
C. Emom 10 min – PS Tng x 3 (115-155#)
+
3 sets not for time:
10 pendlay rows
50m double KB front rack carry

Rest as needed

for time:
30 TTB… 10’s
30 ring push ups… 10’s
30 knees to elbow… 5’s
30 ring dips at top of MU… 5’s

scores:
A. 155, 170, 175, 180, 185 (1.X)
B. 1st set 65#/h the rest were 50#/h
– a lot tougher than I thought it was going to be
C. all 155
– pretty easy
+
axel bar by accident (that’s what I’ve doing the last month) @ 135#
70#/h KB carry
+
9:52
– Blew through everything and got killed on the ring dips. The dips took over 5 min to complete.