Saturday Workout

5 rounds:
7 Front Squats 155#
14 Ring Pushups
14 Box Jumps 24"

time- 13:25

Run-PowerSnatch-Chest2Bar

This workout turned out to be way harder than I anticipated when writing it. It was super fun though, I really like all three of these movements. My hands got torn to shreds, though.

3 rounds:
350m run with a hil
12 Power Snatch 95#
15 Chest2Bar Pullups

time- 13:46

Strength with Technique

Attending Kelly Starretts's mobility cert this past has inspired me to utilize some more technical movements and clean up my burpees.

Push Jerk 1rm- 175#, see video below

then

3 rounds:
6 Sott's press 35# -- http://media.crossfit.com/cf-video/CrossFit_SottsPress.mov
9 K-Star burpees- done with stable midline, proper pushups, and streamline jump
12 Split jerks, alternating stance 95#

time- 6:50

Long Metcon

This was my first 20+ minute long metcon in a while.

10 rounds:
3 power cleans 155#
5 Box Jumps 32"
~150m run
Rope Climb 12'

time- 21:20

Squats and Stuff

Today was supposed to be a 1rm low bar back squat, but a lack of a spotter caused a change in plans.

Worked up to 275x1
then
2x3 245#

then

4 rounds:
4 tire flips jump in and out
25 yard sled 160#
30 DUs
25 yard sled 160#

time- 8:35

Mobility Cert Was Awesome!!!

'Nuff Said

Friday Workout and Pool Session

It's time to start getting some pool work in.

AM workout-

6 rounds:
7 deadlifts 205#
30 air squats
7 GHD situps

time- 8:45

PM swimming technique session-

8x50 free on :60 focus on turns and break outs
4x25 6-kick switch drill
6x50 free on :60 focus on turns and break outs
3 butterfly restarts

Upper Body Strength Day

Starting next week I am going to make some changes to my programming to get ready for this upcoming season's training. This was my last session of strength without any metcon at all so I addressed some things I might have overlooked or underutilized throughout the summer.

3 Strict Press on the minute for 8 minutes at 95# (~75%)
3,3,3,3,3 weighted pullups, working up to 45# for the last 2 sets
4x20 pushups

Muscle-Ups in a Metcon

AMRAP 15:
5 Muscle-Ups
100m run
10 Burpees
100m run

score- 5 rounds+Muscle-Ups+100m run

This was my first time throwing Muscle-Ups in a workout and I'm definitely happy with it, especially after yesterday. Kept a pretty steady output for most of it, last 2 rounds actually being my fastest.

Max Effort Front Squats

Front Squat 2rm- 225#

Good Mornings (Wide Stance)- 4x20 45#

GHD Situps- 3x15

Hollow Rocks- 3x12

Rough day in the gym. My rack position wasn't on and my thoracic positioning was off. Felt better after the GHD situps but the score was a resounding Weight-1 Tyler-0.

Snatch Work and a Workout

Start out with some dynamic snatch work, climbing in weight

5x1 95#, :30 rest between sets

3x1 115#, :30 rest between sets

1x1 125#

1x1 135# (really easy 5# pr)

then it was metcon time

3 rounds:

50 KB high pulls 45# (sub for a 500m row, my gym has no rower)

15 Overhead squats 95#

15 Burpees

time- 12:41

I'm gonna take the weekend off and get back at it full steam on Monday.

Max Effort Weighted Dip

Weighted dip 1rm- 65$
2x20 DB shoulder press- 25#
2x20 Tates press- 25#
T-bar rows- 3x12 90#
Wall Walks- 3x5 with 3 second pause at the top

Rest Day Video

The title says it all.

Tuesday Workout

AMRAP 9:
4 Split Jerk 135# (alt. legs)
6 Strict Chinups
6 Box Jumps 30"

Score- 5 rounds + 4 split jerks



Awesome video of Men's Event 3 from the Crossfit Games.

Max Effort Lower- Good Mornings

Good Morning 3rm- 185#
Wide Stance belt squats- 3x15 90#
Stiff-Legged deadlift- 4x15 95# rest :30 between sets
Knees to Elbows- 4 sets: 15,13,12,12

Paleo post-workout meal. Today was just a strength session so the meal focused on fat and protein with a little bit of carbs.
Handful of mushrooms cooked up in butter and garlic
2 grassfed beef patties
4 jumbo eggs

Article Worth Reading

This is a cool article from Crossfit Games Athlete Blair Morrison on fitness, training, and their role in our lives.

http://crossfitmobile.blogspot.com/2011/08/fitness-is.html

Saturday Track Workout

4 rounds:
400m run
25 hand-release pushups
25 KB swings 24kg

time- 16:33

Friday Workout

AMRAP 12:
5 squat cleans 135#
12 pullups
12 GHD back extensions

score- 5 rounds

Max Effort Upper- Press

Strict Shoulder Press 1rm- 125# (10# pr!)
Handstand Pushups to an AbMat- 2 on the minute for 5 minutes
Close-Grip Bench 85#- 4x15
L-sit 4x :20

Test3- Air Squats and Muscle-Ups

Test 3- from Crossfit.com
Tabata squats
Max Muscle-ups in 4 minutes

Tabata score- 18
Muscle-ups- 16

I need to do more air squats. They start to hurt quick and my score on that should be higher. First workout with muscle-ups. Can't quite get the turn out at the bottom but these felt real good.

Max Effort- Box Squat

High-Bar wide-stance squat to a low box- 265#

Sumo Speed Pulls- 15x1 205#, 1 lift every :30

5x50 yard low prowler push 90#

Weighted abmat situps- 3x12 35#