Wed 28FEB18

AM
A) EASY movement:
Run 5 min
Bike 5 min
Walk 5 min in sun
x 3 sets
+
Skill play 15-20 min

AM dog walk. 25 min

Noon
A) Row 30 min @MAP 10 pace, EASY does it.

6209m
2:24.9 avg pace
+
25 min mobility- t spine and hip flexors

PM
A) Swim: 30-45 min EASY RECOVERY work

Long 45 min romwod

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Tue 27FEB18

AM
Skill play 15-20 min!

A) Close Grip Bench Press @40X0; 4,4,4,4,4,4; rest 2-3 min

205, 215, 225, 235, 245, 255

B) 3 sets:
5 BS – 335# AFAP
rest walk 30 sec
20 WB – 30# AFAP
rest walk 3 min

Completed

C) Every 2 min complete:
6/8/10/12 S2OH – 185/175/165/155#
10 bj – 30″
Row 10 cals
x 6 sets

1. :58
2. 1:05- 3 no reps
3. 1:10- 2 no reps
4. 1:10- 1 no rep
– no reps from not having control at the top so did extra to hit the right rep count. Rebounded these

D) 3 sets @80-85% high effort:
10 DB PS – 80#
12 HSPU
1 mile AB
12 HSPU
10 DB PS – 80#
rest walk 1:1

1. 3:57
2. 3:52
3. 3:54

AB done in around 2:20ish. HSPU all UB and fet good.

PM
A) FT:
50m sled push – 180# on rubber
3 LLRC – 15′
50m sled push – 180# on rubber
2 LLRC – 25′
50m sled push – 180# on rubber
1 LLRC – 15′

rest walk 6 min

FT:
30-20-10
Wtd.pistols – 20#
b/t each set complete 400m sprint

9:36
– need more sled pushes in my life. They are killing me

5:24
– I must really be rounding my back or impinging my hip flexors bc my back tightened the fuck here. Woah!

Mon 26FEB18

Crossfit Open Workout 18.1
A) General Warm Up
3 rounds @ 60%:
10 Cal AB
5 KBS @ 16/24kg
30’ Walking Lunge
10 Cal Row
30 DU’s / 30 Single Unders
5 Tuck Ups

Complete

B) Dynamic / Activation Prep
Lat rolling out on foam roller; 2 min / side x 2 sets
+
Pec with a Lacrosse Ball; 2 min / side (OH motions) x 2 sets
+
OH DB Hold –into- Walk; 15-20 sec Hold –into- 50’ Carry / side x 2 sets
+
T spine Extension on Foam Roller; 45-60 sec x 2 sets (full inhale and exhale)
+
Scapular Push Ups on Rings or Floor; 30-45 sec x 2 sets (FULL protraction and retraction)

Did my own version

C) CP Hit
In 8 minutes:
Build to a tough Power Clean and Split Jerk in 4 attempts (Prime the CNS / Don’t PUSH it)

245 quickly

D) Specific Prep
2 sets @ 80, 85%
3 rounds:
10 Cal Row
2-5 T2B
2/arm DB hang Power Clean to OH (switch) @ 35#/50#
-rest 3-4 min-
*SLIGHTLY faster pace the second set

Did my own version

E) 18.1
AMRAP 20 minutes:
8 T2B
5/arm Hang DB Power Clean to OH @ 35/50#
12/14 Cal Row

339 (13+5 cal Row)

Cooldown
10-15 min cool down on AB / Walk

PM – MAP work
A) Amrap @80-85%:
Row 250m @70%
Row 250m @75%
Row 250m @80%
Row 250m @85%
Row 250m @90%
rest walk 1:1
x 2 sets
+
rest 5 min
+
AB .4 miles @70%
AB .4 miles @75%
AB .4 miles @80%
AB .4 miles @85%
AB .4 miles @90%
rest walk 1:1
x 2 sets
+
rest 5 min
+
Run 200m @70%
Run 200m @75%
Run 200m @80%
Run 200m @85%
Run 200m @90%
rest walk 1:1
x 2 sets

1. 4:40.0
2. 4:46.6

1. 5:18
2. 5:13

1. 3:45
2. 3:38

Sat 24FEB18

AM
A) Back Squat @21X1; 2-3 x 4; rests as needed

315, 335, 355, 375 all x3 and fet better the more I did

B) Emom 10 min –
min 1 – FR axle bar reverse lunge x 5/leg – 185#
min 2 – bar facing burpee x 8 reps

Complete both sub :28

C) Emom 10 min –
min 1 – Strict HSPU x 6-8 reps
min 2 – Ski 10 cals

sHSPU all x8 and smooth
Ski: sub :40

D) Emom 10 min –
min 1 – Ring MU x 1 in to 6 paused ring dips at bottom
min 2 – Wtd. DU x 20 reps

Completed

E) @85% sustained breathing and good effort:
AB 1 mile
into…..
3 RFT:
10 FS – 185#
20 bj – 24″
HS walk 30m
into…..
AB 1 mile

12:24

Both AB don’t right around 2:10
FS UB and felt good.
BJ’s all rebounding. First round had some no reps for not controlling them at the top. First round my legs were heavy and then they settled in.
HSW felt good today and so did wrist. Broke all sets up halfway bc I had to turn around. I was flying on them though.

PM
A) EASY work for 30-45 min
Run 400m EASY
AB 1 mile
20 alt step ups – 20″
45 sec unbroken ring FLR

Completed about 40 min worth. 4 rounds. Subbed 5 min on AD for the AB since Megan was on it.

Fri 23FEB18

Crossfit Open Workout 18.1
A) General Warm Up
3 rounds @ 60%:
10 Cal AB
5 KBS @ 16/24kg
30’ Walking Lunge
10 Cal Row
30 DU’s / 30 Single Unders
5 Tuck Ups

Complete

B) Dynamic / Activation Prep
Lat rolling out on foam roller; 2 min / side x 2 sets
+
Pec with a Lacrosse Ball; 2 min / side (OH motions) x 2 sets
+
OH DB Hold –into- Walk; 15-20 sec Hold –into- 50’ Carry / side x 2 sets
+
T spine Extension on Foam Roller; 45-60 sec x 2 sets (full inhale and exhale)
+
Scapular Push Ups on Rings or Floor; 30-45 sec x 2 sets (FULL protraction and retraction)

Did my own version for what I needed.

C) CP Hit
In 8 minutes:
Build to a tough Power Clean and Split Jerk in 4 attempts (Prime the CNS / Don’t PUSH it)

245

D) Specific Prep
2 sets @ 80, 85%
3 rounds:
10 Cal Row
2-5 T2B
2/arm DB hang Power Clean to OH (switch) @ 35#/50#
-rest 3-4 min-
*SLIGHTLY faster pace the second set

Did one round of workout instead followed by some rest x3 sets.

E) 18.1
AMRAP 20 minutes:
8 T2B
5/arm Hang DB Power Clean to OH @ 35/50#
12/14 Cal Row

13 + 8 (424 reps)

Cooldown: 10-15 min cool down on AB / Walk

PM
A) EASY blood flow and recovery work:
5 min AB
30 sec plank
10 alt step ups – 24″
30 wtd. single udners
x 5 rounds

Completed

Thu 22FEB18

AM
A) Power Snatch: buidling to 85% in 8 min – FAST build, STAY strong!

225

B) Complete 1 round @high effort – every 2 min x 12 sets
min 1 – 12 cal AB + 8 PS – 95#
min 2- 12 cal row + 3 bar MU
min 3 – 12 cal AB + 8 PC&J – 95#
min 4 – 12 row cals + 8 burpees

Completed all around 50 seconds

C) 5 sets @high effort:
Run 200m
40 unbroken DU
Run 200m
10 air squats
rest walk 90 sec
– GET breathing up!

1. 2:29
2. 2:22
3. 2:22
4. 2:21
5. 2:18

PM
A) Row
400m @90-95%
rest walk 1:1
x 6 sets
+
Mobility and blood flow cool down 15-20 min – Prep brain, mind and body!

1. 1:16.8 (1:36.0 pace/500m)
2. 1:16.6 (1:35.7)
3. 1:16.1 (1:35.1)
4. 1:15.5 (1:34.4)
5. 1:15.1 (1:33.9)
6. 1:13.8 (1:32.3)