22FEB2012

Workout #1:
Set 1: NOT FOR TIME
  20 TGU @ 53#

Set 2: 10x
  5 C2B Pullups
  10 Bench Press @ 135#
  15 Air Squats

Set 3: 4x
  3 Push Jerk + 15s hold @ (135#-155#-175#-175#)

Workout #2:
6 mile Run

21FEB2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Front Squat @ 135#
  3 Box Jump @ 40"

Set 2: 4x, rest in between rounds
  20 Thruster @ 95# (unbroken)
  20 Pulls on C2 Rower for distance - (285m, 280m, 285m, 281m)
  20 OHS @ 95# (unbroken)

Set 3: 3x (continuous)
  5 HSPU on Parallettes
  10 Burpees
  5 Box Jump @ 36"

Pulls on rower are done on a 3 second cadence (no faster than 20 strokes/min), focusing on form and max effort pull.

20FEB2012

Workout from Jet City:
Set 1: 3-3-3-2-2-1-1
  Hang Squat Snatch @ (185#-pr)

Set 2: 7 rounds
  30 sec DU
  30 sec rest

Set 3: 5-3-3-2-2-2-2
  Deadlift @ (275#-295#-315#-335#-355#-365#-385#)

Set 4: 2-4-6-8-10-8-6-4-2 (for time)
  Ring Dips (must complete each set unbroken before moving on to the next set)
(6:03)

17FEB2012

WOD at Jet City Crossfit:

12 min AMRAP:
  1 min Push Press @ 95#
  2 min Medicine Ball Squat Clean @ 20#
  3 min Toes-to-Bar
  1 min Push Press @ 95#
  2 min Medicine Ball Squat Clean @ 20#
  3 min Toes-to-Bar
(214)

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.