Mon 27FEB17

AM
A) 5 sets @consistent effort:
Row 300m
8 NPUB
25 single unders
AB 12 cals
rest walk 2 min

1. Clock messed up
2. 3:09
3. 3:05
4. 3:03
5. 3:01

PM
CrossFit Open 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

11:25

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Sat 25FEB17

AM
A)RTW 45-60 min
+
Gymnastics skill and play 15-20 min

Romwod
+
15 min AB @ 55 RPMs
+
20 min ski erg with partner rotating every 200m
+
15 min- easy pace
2 strict MU
10 cal AB
20′ HSW
15 cal row
(4 rounds)

PM
A) 5 sets:
10 paloff press
10 SL glute bridges
20m perfect bear crawl

Completed.

B) Hang Power Clean: 1 rep – every 75 sec x 12 sets – building loads, FEEL fast and snappy.

Started at 165 and added 10 lbs per set to finish at 275

C) Back Squat @20X0; 3-5 x 5; rest as needed – MIDLINE

315, 330, 340, 350, 360 all x5

D) 4 sets:
5 ring MU
rest 30 sec
12 FR BB lunge – 185#
rest 30 sec
3 RC – 15′
rest 2 min

1. 2:16
2. 2:12
3. 2:10
4. 2:08
E)Row 3 min @90% Aer
rest walk 3 min
X 4
+
Cool down 15-20 min

1. 770m (1:56.8 pace)
2. 776m (1:55.9)
3. 781m (1:55.2)
4. 783m (1:54.9)
+
Romwod #2 for the day cool down

Fri 24FEB17

Warmup
1) Rear shoulder & Lat smash with lacrosse ball
2) Banded lat stretch

A) x2-3 sets @70-80%
35 Double unders
8 No push-up burpees
8 Russian KBS 70/55lbs
10/8 Assault calories
(rest 2-3 minutes)

Goal here is to get a little blood flow, but do take it light & easy

Did something similar.

20 DU
10 American KBS- 53#
10 cal AB
– rest 2 min
x3

B)Deadlift: 3-4 sets of 3-5 repetitions @50, 60, 70, 75% builds

Did not do.

C) Power Snatch: Quick build to 1.1 cluster at 70-75% of 1RM

Did not do.

D) Row Repeats
90-sec Row
30-sec Rest
x3-4 sets

Keep damper setting low to 2-3 with strokes per minute high (28-34); Goal here is to force your breathing to elevate without much fatigue in the quads

Did this.

E) x2-3 sets @Game pace
10 Alternating DB snatches (50/35lbs)
5 Burpee facing box jump overs
(rest as needed here; full recovery)

Goal is to drill the movements to create maximal efficiency; Waste as little motion as possible

Yup did this. 3 sets.

F) CrossFit Open 17.1
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

12:17

Cooldown

Walk/Bike/Row 10-15 minutes while sipping on post-workout shake of 20-40g protein & 20-40g CHO based on body size

Then:
A) AB 30 sec @75%
rest walk 30 sec
x 21
– Increase pace every 7 sets slightl, MOVE blood.
+
Gymnastics skills 15-20 min
+
EASY cool down 15-20 in

58, 60, 62 RPM

Not much gymnastics work. Some strict pull up work and hangs.

Walked and relaxed

Wed 22FEB17

AM
A)RTW EASY 60 min – your choice, blood flow and eASY movement!

10 min easy AB
5 min t-spine mobility
+
15 min easy pace (3 rounds)
2 strict MU’s
4 freestanding HSPU- these felt great and easy today
8 triple Unders- these were awful today
12 cal ski
+
10 min easy AB
5 min inverted hang with boots
+
Romwod and morning routine

PM
A)Power clean + FS: 1.1 – building to a moderate set in 10 min

275

B)Power clean + HSC + FS: 1.1.1 – building to a mdoerate set in 10 min

255

C) Clean + HSC + HSC below the knee + FS: 1.1.1.1 – building to a moderate set in 10 min

255

D) FT:
15-12-9-6-3
Deadlift – 275#
20 ring push ups b/t each set

4:37

DL: UB
Push-ups: all 10’s

E) FT:
40 GH sit ups
rest 1 min
Row 1k
rest 2 min
20 DB G2OH – 70#
rest 1 min
Row 1k
rest 2 min
40 GH sit ups

16:44 total time

Splits-
Sit ups: 1:34
Row: 5:50 (3:13.2)
G2OH: 8:43 (:53- alt arms)
Row: 13:12 (3:15.3)
Sit up: 16:44 (1:32)

Midline for sure but not too bad. Sit ups to row felt it big time and then a third of the way thru the row I was recovered. G2OH easy. Second row was all legs and general fatigue. Last sit ups were all core but could easily push thru.

Tue 21FEB17

AM
A) Row 2k @increasing pace every 250m
rest 3 min
x 3
– Building from 60-90%
+
Mobility EASY 15-20 min

1. 7:40.6 (1:55.1)
2. 7:44.0 (1:56.0)
3. 7:42.6 (1:55.6)
+
Romwod

PM
A) Push press + Power jerk: building to a tough set for the day, FEEL fast and snappy from blocks

255

B) Emom 12 min –
min 1 – SJ x 1 + 6 pHSPU
min 2 – 6 MU + 8 bj – 24″

Split jerk at 255 which is what I finished with for A. All unbroken. pHSPU and MU started to get tougher towards the end. Got me breathing too.

C) FT:
Row 35 cals
10 DB SS – 100#
Row 25 cals
10 DB SS
Row 15 cals

5:29

Felt good here. Squat depth boarderline. Pushed the pace on last row. Quad burner.

D) AB 30 sec @80,85,90%
rest walk 30 sec
x 20
– icreasing effort every 5 sets

57, 61, 65, 70 RPM’s

Mon 20FEB17

AM
AB 10 min @70%
rest 2 min
1 min Row
1 min TGU
1 min Run
1 min upper tspine
1 min midline work
+
Set up and prep for an a tough P<M

Completed.
+
Mostly mobility- front rack positioning

B) 20 min EASY cool down

10 min AB then romwod

PM
A) Snatch
1 reps – every 30 sec – 185# x 6 sets
Rest 3 min
1 rep – every 60 sec – 205# x 6 sets
rest 3 min
1 rep – every 90 sec – 225# x 6 sets

Completed. Forgot the 3 min rest btw and went right through them. Felt solid.

B) Back Squat: 10,8,6,4,2; rest ONLY that time it takes to change weights

275, 305, 325, 355, 385

C) FT:
100 WB – 30#
50 CTB pull ups
Rest 3 min
5 RFT:
10 PC – 155#
10 pistols – 15#

6:33
WB: 40/30/20/10
C2B: 10/10/10/10/5/5

10:27
PC: mostly singles. Threw in some doubles.
Pistols: steady but slow.

– these killed me. Can’t remember the last time I felt this slow on a workout- maybe this similar workout at regionals haha. Back tightened up on the second part. Gotta work on this stuff.

Sun 19FEB17

Row 500m @80%
rest 90 sec
Row 400m @85%
rest 60 sec
Row 300m @90%
Rest walk 3 min
x 3
+
AB 15 min flush work, going up and down RPMs throughout, EASY does it

500’s
1. 1:47.7
2. 1:46.9
3. 1:45.6

400’s
1. 1:24.1
2. 1:22.7
3. 1:22.1 (1:42.6 avg/500m)

300’s
1. 58.7
2. 58.1
3. 57.3 (1:35.5 avg/500m)

+
AB completed plus an additional 10 min easy.

* Did all of this outside on Sunday. It’s 60* outside! Saturday I did 70 minutes of biking throughout the city.

B)Mobility 15 min

Traps and shoulders. Plus RomWOD.

C) EASY walk 30 min

Going to walk the dogs.