13MAR2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Back Squat @ 135#
  3 Air Squat

Set 2: 3x
  5 Squat Clean Thruster @ 135#
  10 Toes to Bar

Set 3:
  7 Muscle Ups
  7 Clean and Jerk @ 135#
  5 Muscle Ups
  5 Clean and Jerk @ 155#
  3 Muscle Ups
  3 Clean and Jerk @ 175#
  1 Muscle Up
  1 Clean and Jerk @ 195#

Set 4:
  Double Under Practice

Workout #2:
3x:
  400m Sprint
  400m Recovery
  400m Sprint
  400m Recovery

12MAR2012

Workout #1:
Set 1: 5-5-5-5 (ME)
  Bench Press

Set 2: 25-20-15-10-5
  Double Unders
  Strict Press @ 95#

Set 3: 3-3-3-3-3
  TGU (ea)

Workout #2:
  5 mi Tempo Run

11MAR2012

Workout #1:
4x:
  800m @ 95%
  400m Recovery

Workout #2:
Set 1: 3-3-3-3-3 (ME)
  Squat Snatch

Set 2: 20x OTM (On the Minute)
  2 Bear Complex @ 135#

Set 3: 5x
  5 Deadlift @ 225#
  10 C2B Pullup
  5 Toes to Bar

10MAR2012

Workout #1:
Set 1: 3-3-3-3-3 (ME)
  Front Squat
(185#-205#-215#-225#-230#)

Set 2: 50-35-20
  OHS @ 95#
  AKB Swing @ 55#
(16:18)

Set 3: 2 min AMRAP
  HSPU (on two 45# bumpers, head must touch abmat at bottom)
(8)

Set 4: 5 round continuous
  75m Sled Drag @ 90#
  5 Thruster @ 95#

Workout #2:
  6-8 mi Recovery Run

09MAR2012

Workout #1: CF Open 12.3, done at CrossFit Inception
18 min AMRAP:
  15 Box Jump @ 24"
  12 Push Press @ 115#
  9 Toes to Bar
(311)

I am not happy.  I'm not going to make excuses for myself.  Bottom line up front... I need to get stronger.

Workout #2:
4 mile Tempo Run

Notes:
  I'm working with a few different people right now on individual-specific programs.  I'll continue posting my work, but when I get the programs complete I'll start putting up athlete profiles and programs for them as well.

07MAR2012

Workout #1:
Set 1: 4x
  5 Strict Press @ 95#
  10 Thruster @ 95#
  15 GHD Situp

Set 2: 3-3-2-2-2 (ME)
  Jerk @ (135#-155#-185#-205#-215#)

Workout #2:
Set 1: 1 mile
  400m easy
  400m sprint (68s)
  400m easy
  400m sprint (69s)

Set 2: 1 mile
  400m easy
  400m cruise
  400m push
  400m sprint
(6:34)

Notes:
  Set 1 is continuous effort but this is me starting to taper before Open 12.3.  Set 2 is max effort with each rep coming from the floor (so you get to do a clean each time... sweet!).  Once racked, do three "bounces" before doing the Jerk.  The point here is to practice your first dip while maintaining a tight core and not arching the back.
  My 400s were a little on the slow side, and so was the build mile.  There are a lot of things I can try to blame this on... but I need to get faster.

06MAR2012

Workout #1:
Set 1: 4x
  3 Deadlift @ 315#
  7 Muscle Up

Set 2: 4x
  3 Hang Clean @ (135#-155#-185#-185#)
  3 Power Clean @ (135#-155#-185#-185#)

Set 3:
  3 Low Hang Clean @ 185#
  3 Low Hang Clean @ 205#

Set 4: 4x
  2 Power Clean @ 205#
  10 Toes-to-Bar

Notes:
  Did some pretty significant clean technique work.  A low hang clean involves starting with the bar in a hang position (hamstrings loaded and core tight), then lower the weight until it is below the knees.  First initial pull movement involves pushing the knee caps back and out of the way... this allows you to keep the bar path completely vertical and maximize efficiency of force.
  Didn't keep track of times for set 1 or set 4, but they should be done straight through.