12/6/2014

3 Rounds
400m Run (the run sucked, it was cold and I was worried about my foot, plantar faciitus sufferer)
10 OHS (60#/65% of 1rm)
10 Pull ups
OHS and Pull ups unbroken, run just plain slow.
Time: 13:12

12/05/2014

A. Back Squats - 15 minutes to work up to tough double
95, 115, 120, 125, 130, 135, 140, 145! Felt pretty good about this. Kept telling myself to kept my chest up
B. 4 x 1 Power Snatch (80#)
C. 4 x 2 Weighted Pull ups (used 15#)
D. 5 - 4 - 3 - 2 - 1 Turkish Get ups (25# KB), Burpee box jump over
I haven't done Turkish get ups in forever but they felt pretty good. Weight was manageable.

12/4/2014

Rest Day 😄
Barbell Club in the Evening 💖
Worked on Power Snatch sets of 4, Power Clean + 2 Split Jerks

12/3/2014

AMRAP Wednesday
6 minutes
250m Row, 3 Hang Squat Cleans (85#), 6 Box jumps
Rounds = 2 + 100m Row
Rest 4:00
6 minutes
200m Run, 3 shoulder to OH (85#), 6 Pull ups
Rounds = 2 + 200m Run
Rest 4:00
6 minutes
30 Double Unders, 1 Rope Climb, 8 HRPU
Rounds = 3
Rest 4:00

12/2/2014

Finished the day with a gymnastics class. We worked on quads, gluts, abs and deltoids. I am really loving this class. Definitely has me working on my weaknesses and building muscular strength needed for Crossfit.

12/2/2104

Terrible Tuesday
Tuesday seem to be the most difficult for me. Today I realized that perhaps coaching in a cold box for an hour may be impacting my workout. Anyway here it is:
A. 6 x 1 Power Clean + 1 Push Jerk every minute (95#) still need work transition to push jerk.
B 3 x 5 Front Squat 95, 100, 105 (felt terrible, dropping my elbows/chest on last 2 reps)
C. EMOM 8 minutes, even = 3 Squat Clean Thrusters 85# (because thrusters weren't horrible enough;) , odd = 7 over the bar Burpees
D. 4 x 500m Row (ran out of time, was suppose to do 8. Also, pace was not 1:53 but more like 1:56).

A. 6 x 4 Power Snatch :20 work, begin set every 2:00 70#
Probably should have gone a bit heavier. Felt good, noticed toward the last set wasn't setting my lats/back. Last rep of the set should have been quicker.
B. 3 x 5 Back Squat 120# (tried 125 but got scared ?)
C. 3 x 2 Pull ups, 2 chest to bar (attempts), 2 pull ups
D. EMOM 3 HSPU (still a work in progress)
E. 4 x 35 double unders, 25 calorie Row, 15 box jump overs, 5 Wall Ball 20#
Times: 5:08, 4:43, 5:27, 5:28 (difference in times due to double unders, on fastest round did 20+ unbroken)