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.

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