14MAR2012

Workout #1:
Set 1: 8x OTM (DE)
  3 Deadlift @ 225#

Set 2: 21-15-9
  AKB Swing @ 70#
  C2B Pullup
  Double Unders

Set 3: 5 min AMRAP
  3 Snatch @ 95#
  3 Pullup
  6 Snatch
  6 Pullup
  9 Snatch
  9 Pullup
...

Set 4:
  500m Row

Workout #2:
4 mi Tempo Run

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.