15FEB2012

Workout #1:
Set 1: 6-4-2, 1 min rest, 6-4-2
  Squat Snatch @ 115#
  Bar-Facing Burpee

Set 2: 25-20-15-10-5
  Overhead Squat @ 95#
  AKB Swing @ 53#

...yay for tapering.

Workout #2:
6-7 mi Run with 8 x 1 min pickup every 5 min

Strength:
5-5-5-3-3-3
  Bench Press w/ Feet Elevated
  8 Clapping Pushups
(roll into pushups right after bench press, then rest... go as heavy as possible on bench)

Notes:
  While I'm tapering I'll plan and program the strength work separately (since I won't be doing any heavy strength work).  You can do it wherever it fits in, but if you have time the best spot for it is after the warmup and before the first set of workout 1.

14FEB2012

Workout #1:
Swimming... did 10 minutes of 50m on the minute while treading water in between (no holding onto or pushing off of the walls), technique drills, and 5x100m with paddles and buoys (pull only).

Workout #2:
Significant warmup with muscle ups, kipping pullups, bears, and snatch balances.  I feel like I didn't warm up properly yesterday so I made sure I was good and loose.  Then...

Set 1: 3x
  5 Snatch Balance + 5s hold @ 95#
  8 Front Squat @ 95#

Set 2:
  5 Squat Clean Thruster @ 95#
  5 Squat Clean Thruster @ 115#
  5 Squat Clean Thruster @ 135#
  5 Squat Clean Thruster @ 155#
  3 Squat Clean + Jerk @ 175#
  3 Squat Clean + Jerk @ 195#
  2 Squat Clean + Jerk @ 205#

13FEB2012

Workout #1:
Set 1: 3-3-2-2-1-1-1 (ME)
  Clean and Jerk @ (155#-185#-205#-215#-225#-225#-235#f)
  3 GHD Situp

Set 2: 5x
  Max Pullups
  Max Ring Pushups

Set 3: 5x
  3 Snatch Balance + 5s hold @ 115#
  3 Push Jerk + 15s hold @ 155#
  5 C2B Pullup

Set 4: 3x
  25 DU
  1 min Handstand

Notes:
  Cutting some of my program to start tapering... the CF Open starts next week.  I've been fighting with this issue for a while.  I hate tapering.  Like, seriously, I hate it.  However, a couple friends have convinced me to allow myself some extended recovery time.  After thinking about it, it makes sense... I'm really not going to gain any strength in the last week or ten days before the competition.  Instead, I'll focus on light metcons, technique work, and active recovery (like swimming)... so expect the programming to look kind of goofy for the next few weeks.
  As soon as it becomes apparent that I won't be competitive for a spot at regionals, I'll restart my 6 week cycle and start hitting it hard again.

11FEB2012

Team WOD at Jet City Crossfit:

Team:
  4000m Row
  250 Burpees
Each Person:
  35 Thruster @ 125#
  35 Pullups
  -50m Sled Drag (135#ish) -
  -35 AKB Swing @ 70#     - these are done together, only one person can do these at at time
  -50m Sled Drag                 -

Rules:
  Only one person on each exercise at a time.  Two can do burpees once 4000m Row is complete.  Sled Drag and KB Swing combo cannot be mixed.  Once you start it, you have to finish it before the next person can go.

10FEB2012

Workout #1:
Set 1: 10x OTM (DE)
  3 Deadlift @ 225# (switch to Sumo DL after round 5)
  3 Ostrich (ea)

Set 2: 4x
  3 Snatch Balance + 5s hold @ 115#
  10 GHD Situps

Set 3:
  1 min Thrusters @ 95# (26)
  1 min Rest
  2 min Push Jerk @ 95# (38)
  1 min Rest
  3 min KB Swing @ 70# (41)

Set 4: 5x
  5 Squat Snatch @ 115#
  10 Toes-to-Bar

Workout #2:
Set 1:
  4 mi Run

Set 2: 2x
  Max Unbroken Muscle-Up
  100m Farmer's Carry w/ 40# Water Jugs

Set 3: In a team of two
  100 DU / 300 SU
  while someone does farmer's carries

Set 4: 3x
  5 Muscle Ups
  100m Farmer's Carry
  25 DU / 75 SU

09FEB2012

Workout #1:
Set 1: 5-5-5-3-3-3 (ME)
  Front Squat @ (185#-195#-205#-215#-215#-215#)
  3 Box Jump @ 38" (done before taking rest)

Set 2: 3x (continuous)
  Max Rep Front Squat @ 60% BW (115#, 16-16-16)
  25 DU / 75 SU

Set 3: 5x
  5 Overhead Squat @ 115#
  5 Box Jump @ 40"
  5 Front Squat @ 115#
  5 Lunge Jump (ea)
  5 Back Squat @ 115#

Workout #2:
Set 1:  5-4-3-2-1-1
  TGU @ (45#-55#-65#-75#-85#-95#)
  5 Muscle Up

Notes:
  This morning, yet another "co-worker" decided not to show up.  I guess I shouldn't be surprised at this point that so many people have attempted to follow this programming and then quit.  As of right now there are four of us consistently in the gym every morning at 5.  Only one of them then runs/rucks with me afterwards (what I usually list as the second workout).  What irritates me is that since I've started doing this, I've had a number of people/co-workers/friends/peers ask me what I do to work out and then declare that they want to do it with me.  Every time, I've responded with "0500, McVeigh Gym, every day."  There have been a total of fifteen dudes show once (or twice, or three times) and then inexplicably stop coming.  I've only asked one guy why he stopped coming, and his response involved something like needing more sleep.  He lives 5 minutes from the gym.  I have a 50 mile one-way commute.
  I don't push it on people.  I'll encourage them to show up, but if they don't, I don't worry about it.  They're not hurting me by sleeping in.  It all comes down to the price you're willing to pay for physical fitness/performance/dominance.  To me, it's a simple balance.  Suffer five mornings a week.  Push myself as hard as I can, and then push some more.  Do everything I write down, even if it's retarded.  And the result is that I'm in the best shape of my life.  Every time I benchmark, I'm stronger and faster.  It's not magic or pills or powder.  It's hard work.
  What really kills me about all of this is that I have a friend who lives 3000 miles away who does the same thing.  I email him the workout every morning and he knocks it out.  He gives me feedback.  But I'm not there to coach him or motivate him.  I could sleep in one morning and not worry about whether or not he's at the gym waiting for me.  The three other guys here... I see them every day, we work on form together, I'm THERE to give them a hard time if they slack.  But Joe just crushes it.  I can talk all day long about discipline.  He has it.
  At the end of the day, this reminds me of something Mark Twight has put out.  It's all about focus.  If your goal is really important to you, you focus on it daily.  But as you progress, your focus tightens.  You gear up and work towards your goal on an hourly basis.  Then every minute.  And soon, if you're disciplined and focused and committed, it's on your mind every second of every minute of every hour of every day.  Think about that.
  I'm working at it.  When I have downtime, I read.  I read about programming.  About coaching.  About improving form and flexibility.  When I'm home at night I stretch and roll out while the TV is on.  I'm always drinking water.  I do the best I can to maintain consistent nutrition.  I joined a CrossFit gym to do Saturday workouts with their competition prep group so I can get my ass handed to me and get some coaching from people that know what they're talking about.
  And still I know that I could be more focused.  More disciplined.  The more you learn, the more you realize how little you actually know.  The more you do, the more you realize how much you could actually be doing.
  That said, if you're stronger or faster than me, cool.  Maybe I'll learn from you, too.  But no matter who you are, I will outwork you.

08FEB2012

Workout #1:
Set 1: 10x OTM (on the minute) (DE)
  2 Back Squat @ 135#
  5 Air Squat

Set 2: 10-9-8-7-6-5-4-3-2-1
  Bench Press @ BW (195#)
  Burpee Box Jump

Set 3: 5x
  10 Strict Press/Push Jerk @ 115#
  7 C2B Pullup
  4 AKB Swing @ 80#

Workout #2:
Recovery Run