Recovery

7-16-2012
off/travel

7-17-2012
active recovery at CrossFit212:
10min easy run to gym
10x 30:30sec Airdyne (50%:80%)
5min z1 Airdyne
20 mins mobility

7-18-2012
1hr mobility/rolling-out (class)

7-19-2012
90min yoga (Integral)

7-20-2012
90min yoga (Integral)

Games weekend 2012

Friday 7-13-2012
1. broad jump. 2 misses then 68.5"
2. ghd ball toss. unsure score, couple of no reps and just about last place.
3. sprint start then 3 RFT: 8 split snatch 75#, 7 bar MU, 400m run
time -- 9:11?
4. 3 rft: 8 med ball cleans 80#, 7 paralette hspu. DNF in 10m cap.

Saturday 7-14-2012
1. 50m,100m shuttle: 50sec
2. 5 rds: 1 20" rope climb, 1 20m sled push. Unsure time, 5th place?
3. clean ladder: 200# power clean, miss and 8 deads at 205.
4. chipper: 10 ohs 105#, 10 over-box jumps 20", 10 axle thrusters 95#, 10 power cleans 125#, 10 ttb, 10 burpee-MU, 10 ttb, 10 pc, 10 thruster, 10 obj, 10 ohs. Unsure time, 5th place?

Sunday 7-15-2012
1. double banger: 4:11
2. elizabeth: 4:28
3. isabel: 2:05
4. fran: 3:55

Monday 7-16-2012
OFF, travel home

Pendleton

Wednesday 7-11-2012

8am
soft sand sprint start
600m (ish) ocean swim in fins
8k bike ride (trail)
11k mountain run
TIME: 2:12.??

1pm
Marine o-course, 1:07ish
Missed 5' log, overall the run was too hesitant.

Thursday 7-12-2012 OFF

Travel, MAP

Monday 7-9-2012
off day, travel to CA
pm: found out Games day 1 was Wednesday, changed training plans

Tuesday 7-10-2012
pm: quick MAP session on Manhattan beach.
30s on, 30s off of
-double-unders
-burpees
-run
x 3
Felt quick then cut it.

Last licks before Games

Tuesday 7-3-2012
part 1:
A. Stone to shoulder 7 min, low effort: #90, 112, 150, 175 (on scale, actually #168)
B. Squat Snatch Tech Work - 7 min, very light
C. 10 burpees AFAHP rest 90 sec x 3: 17, 17, 17 sec
D. 20 sit ups AFAHP rest 1 min x 3: 21, 19, 19 sec

part 2:
Run 25 min @ Z1 recovery pace (ran in Westport, yellow sneaks = foot problems)


Wednesday 7-4-2012

A. Build to a max snatch: very ugly 153#

rest 5 min

5 rounds for time:
6 bar muscle ups
9 burpees
12 muscle ups
15 pistols
TIME 27:58


Thursday 7-5-2012 OFF


Friday 7-6-2012
A. Split Jerk - build tough single: 203#
+
4 sets:
3 TnG Jerk 143#
Row 350 m @ 97%
rest 6 min b/t sets walking actively
TIMES: 1:47 (rower shut off), 1:33, 1:30, 1:25

Saturday 7-7-2012

part 1:
5 tire flips with 5 jumps each flip AFAHP: 1:38?
used medium tire.

rest 1 hour

part 2:
death by 10m with 7 burpees each min
RDS: 11 + 12x10m/4 burpees

rest 1 hour

part 3:
3 rounds for time:
3 muscle ups
20 GHD sit ups
50 m prowler push 90#
6:16

Sunday 7-8-2012
A. Snatch - 7 min tech work: 73, 93, 73#
B. 5 strict ring pull-ups; rest 1 min x 5
C. Row 400 m @ 90% x 2; rest 2 min b/t sets: 1:20, 1:22

Weekend

Saturday 6-30-2012
25 OHS 75# - 5 CTB
20 ohs - 10 ctb
15 ohs - 15 ctb
10 ohs - 20 ctb
5 ohs - 25 ctb
TIME: 7:06

Sunday 7-1-2012
12pm: Gary session, snatch up to 143 (missed 154), c&j up to 192.5 (missed 198)
No adrenaline, kind of flat session.

5pm: MAP
5 x 5 min on, 3 min off
1. 100m run, 10 HSPU: 5 rds
2. 3 muscle-ups, 30m prowler push (+90#): 4 rds
3. 6 pistols alternating, 6m handstand walk: 7 rds + 6 pistols
4. 4 stone to shoulder 60#, 8 KTE: 6 rds + 4 stones
5. 2 rope climb, 10 wall ball (14/10), 5 HSPU: 3 rds
In retrospect should've kept the prowler a bit lighter and should've worn pants -- coming down from rope climbs was precarious and slow. But a good session, good 3 days training.
After workout: quick dip in the sound.

Monday 7-2-2012 off

4x outside

6-28-2012 off

6-29-2012
Hot day, everything outside.

12:30pm
800m run - 20 squat cleans 95#
400m run - 15 jerks
200m run - 10 power snatch
TIME: 9:57
felt flat, slow, tired.

3:15pm
3 rds for time
100m bb OH walk 95#
25 box jumps 20"
TIME 5:12
racked bar and dropped bar on last walk

5:45pm
1 mile run
+
5 rounds:
30 double unders
20 kbs 35#
10 burpees
TIME: 15:59

6:45pm
3 rds for time:
10 PS 65#
200m shuttle (4x 50m)
TIME: 3:34

FGB

6-27-2012
1pm FGB
3 x
1 min max wall ball 14# - 10': 32-25-21
1 min max SDHP 55#: 40-26-27
1 min max box jumps 20": 40-32-30
1 min max push press 55#: 42-34-34
1 min max calorie row: 16-13-16
1 min rest
TOTAL: 428

6-26-2012

6-25-2012 off

6-26-2012
7:30am hill repeats
Ran 10m+ z1, 30 sec hill sprint rest 3m x 6, 10m+ z1

12:30pm for time:
10 power clean - 155#
15 squat clean - 125#
20 squat clean thruster - 95#
25 row cals
TIME: 8:10

5pm Oly with Gary
Snatch balance: heaving SB up to 176#, missed 187x2
Rack jerk: up to 209#
Sotts, split presses

Oly and MAP

Sunday 6-24-2012

12pm Oly session with Gary Valentine.
Snatch from blocks: 69kg
Jerk from rack: 92.5, missed 95



4pm MAP session
10 min on at 85%, 5 min rest

1. Row: 2366m

2. Run 100m - 1 legs-free rope ascent - 1 wall walk : 6 rds + 100m

3. 2 MU - 10 pp 65# - 6 ttb - 20 walk lunge: 6 rds + 2 mu
*3 mu first set, BK called me off

4. 16 cals airdyne - 8 hspu: 6 rds

5. 150m row - 30 du: 8 rds

6-23-2012

am.
EMOM clean gauntlet: 95-105-115-125-135-145-155-165-175-185-195X
15m rest

for time
5 clean and jerk 135
8 muscle ups
4 cj
8 mu
3 cj
6 mu
2 cj
4 mu
1 cj
2 mu
TIME: 10:35

pm.
20 ps 95#
run 400m
20 kbs 53#
400m
20 ohs 95#
400m
20 burpees
400m
20 ctb
400m
20 box jump 24"
400m
20 wall ball 20#
400m
TIME: 25:59
Painful -- back froze, hips and thighs etc in pain. Need to correct toe run and overstride.

june 19-22

Tues 6-19-2012
8am
part 1:
Run 10 min warm up @ Z1
+
Run 30 sec flat out at high speed; into...
Run 1 min at high speed little less constant pace
Walk rest 2 min briskly x 4
+
Run 10 min cool down @ Z1

9am
1 hr skill work ring HSPU

rest 4+ hours

part 2:
45 mins gymnastics with PJ, then . . .
A. Clean and Jerk - 6 sets of 2 @ 90% effort; rest 90 sec: all at 173#
B. Snatch Cluster TnG reps - 80% - 4.3.2.1/set x 3; rest 2 min: 95-95-105
C. KBS russian x 100 reps at 53#, NFT



Wed 6-20-2012
am??

pm
5 sets for times @ 100%:
20 chin ups
30 push ups
40 sit ups
50 squats
(rest 6-8 min b/t sets)
TIMES: ranged 2:37 to 3:12
Butterfly finally clicked last set.


Thurs 6-21-2012
pm.
gym with PJ x 45 mins
+
muscle-up warm-up: 1-2-3-2x-1 q30 then few clean doubles
+
Row 1K @ 97% 3:33.5
rest 20 min
Row 1K @ 97% 3:35.2
rest 20 min
Row 1K @ 97% 3:37.5
Rows outside in the heat, good session. Finished inside accumulating 2m Lsit.

Fri 6-22-2012
OFF

Sunday MAP

Sun 6-17-2012
Results are on a scrap of paper somewhere! TK.

10 min @ 90% aer:
2-3 MU's
5 burpees
25 DU's

(rest 5 min actively)

10 min @ 90% aer:
Run

(rest 5 min actively)

10 min @ 90% aer:
6 hang power clean - 95#
6 box jumps - 20"
row 200 m

(rest 5 min actively)

10 min @ 90% aer:
Run 200 meters
2-3 MU

(rest 5 min actively)

10 min @ 90% aer:
5 HSPU
5 CTB
10 lunges


Mon 6-18-2012
OFF

6-16-2012

Sat 6-16-2012 -- Need to fill in results!

Part 1;
A. Press @ 12X3; 3,3,2,2,1,1; rest 5 min
B. CTB Unbroken Chin Ups x 15/set x 5 sets; rest shortest time needed
C. Run 400 m @ 90%; walk rest 2 min x 4

rest 6+ hours

Part 2;
3 rounds for time @ 97%:
20 KBS - 1.5 pd
20 burpees

rest 30 min

for time @ 97%:
Row 400m
21 thrusters - 75#
Row 400m

rest 30 min

part 3:
for reps @ 97%:
1 min Airdyne cals
1 min Double Unders
1 min Airdyne cals

6-14-2012

Thurs 6-14-2012
8am: 20 min easy swim -- felt much better afterward, stiff/tired beforehand.

11 am - part 1:
for time:
150 double unders (broken 125-25)
100 KBS - 1pd (broken 80-10-10, thought this would let me start CTB with some grip)
50 CTB (broken into 3s, one miss, 3s one set 2, ten singles)
TIME: 8:47

2:30 pm -- part 2:
3 rounds for time;
25 cals rowed
50 double unders (all sets UB)
25 wall balls (all sets UB)
TIME: 9:12

5:30pm Oly session with Gary Valentine.
worked snatch off blocks up to 132, then snatch off floor up to 132#
worked clean and jerk up to 187, should've stopped there, missed clean at 198, hit double c+j at 165 to finish on a good note.

Fri 6-15-2012
OFF

june 11-13

monday 6-11-2012
spider session am -- worked on lower back and hip mobility
easy hike pm

tuesday 6-12-2012
10:30 am - indian file running session, "pose" running clicked a little better (pull knee forward)
Run 5 min @ Z1
+
8 x Run 1 min @ 85%, 1 min 50%
+
Run 5 min @ Z1 back to box (1 min walk into box)
MU Skill 7 sets of 3: hit triple every 45-50 sec, felt good. last rep a struggle.

4:00 pm flat session, bad mood.
A. clean grip dead lift @ 11X1; 50% 1RM; 8 sets of 2; rest 30 sec 180#
THEN snatch singles up to 123#
B. high hang power snatch - 3 x 3 - work on receiving; rest 2min - 80% 103#
C. GH raises - 12 x 3; rest 1 min
D. L Sit - accumulate 180 sec this took 10 minutes. went too long first set, burned out. big weakness, combo of tight hamstrings and needing more lower ab strength.
Finish: Mobility 20 mins

wednesday 6-13-2012
10:30am
Strongman Practice x 15 min (stones to overhead, up to #112, few tire flips)
+
3 sets for times @ 97%, 10 min walk bw sets:
10 burpees
10 squat clean TnG - 95#
Run 600 m
set times: 3:40, 3:39, 3:30

4:30pm
45 minutes gymnastics with PJ: played with salmon ladder (close but can't do yet), parkour stuff, etc.
10min shared Airdyne with Pistol: 274 calories (30 then 20 sec intervals)

northeast nasty girls

6-10-2012
am. 30 min swim, easy

1pm. awesome session with several competitive ladies from the northeast: kaleena, rachel, emily, lauren, pistol and me.
1. 10 min to max complex: 1 HPS - 1 HSS - 1 OHS. Hit 138#.
10 min rest
2. 10 min 2K + max DU: 116 du
15 min rest
3. 7 rds: 7 CTB, 7 KBS 53#: 4:21

6-9-2012

6-8-2012 off

6-9-2012
10a: running at track
400m 90% 1:10
rst 3m
400m ?1:14
rest 3m
400m ?1:20
rest 10m
800m 80% 3:13
rest 5m
800m 80% 3:11

pm 8 rounds for time
3 muscle-ups
3 clean and jerk 135#
15 wall ball 14/10
TIME: 16:31

6-7-2012

12:30p 30m swim

5p
warm-up: muscle ups q30 - 1-2-3-2X-1

3 tng squat clean
10 burpees
rest 4m

1.115#-30s
2.135-31
3.145-30
4.155-30
5.160-34 (changed to higher burpee jump)
6.160-33
7.160-31
8.160-30

6-6-2012

12:30p 30 min swim

5:30p
A1. Press 2-3 x 3 rest 30s: 100(3)-105(1X)-100(2X)
A2. 10 L pull-up x 3 rest 3m: 10-5/5-5/5
B1. Push Press 2-3 x 3 rest 30s: 135-145-155 x 3
B2. 10 CTB x 3 rest 3m: all ub
B1. Push Jerk 2-3 x 3 rest 30s: 160-165-170 x 3
A2. 10 pull-up x 3 rest 3m: all UB but only first set nice clean butterflies

6-5-2012

am. gymnastics
pm. 4 sets:
30 sec max DB thruster 25#/hand
30 sec KTE
30 sec box jump*
30 sec burpees
rest 8min

*box jump first set 24" then went 20" for better rhythm

Results? Yikes, I am really back-tracking here, not sure of numbers.