Mar. 28th

Week 5 / Day 4

Front Squat @20x1, 3 reps @82% RM (295) x 5 sets, rest 3mins
@242#'s Completed
+
Power Clean and Overhead, build to a moderate effort single
Got up to 225#'s
+
3 sets ALL OUT:
15 Thrusters
15 Lateral Burpees Bar Facing Burpees
- rest 3mins b/t sets
-1st set @95#'s     2nd set @105#'s     3rd set @115#'s
1. 1m30s
2. 1m37s
3. 1m29s
+
10 x 30sec Airdyne @90% / 30sec Airdyne @50%
178 cals     >25mph avg

Notes:

- My SI Joint needed an adjustment, went to the Chiropractor after this workout. Big difference in comfort level
- FS felt better as the sets went on.
- Kept the PC / OH easy
- Changed the Lateral to Bar Facing to prep for the Open. I need to be smooth and steady on this workout.

Mar. 27th

Week 5 / Day 3

30mins @moderate effort:
(2k Row buy in) Sub 8min
30 cals Airdyne
20 KBS @24kgs
10 Box Jumps- 30"- step downs
Score: 6 Rds

Notes:

- Took it pretty easy on this

Mar. 26th

Week 5 / Day 2

Deadlift @11x1, 1 rep @75% RM (455) per min x 6mins
@342#'s Completed
+
EMOM x 20mins:
1st- 2-3 UB Ring Muscle-ups
Completed All 3's
2nd- 2-3 Tough Kipping HSPU to Deficit
@1" 5 sets     @2" 5 sets
+
AMRAP Double Unders in 10mins:
Even (start at 0)- 5 Strict Ring Dips
Odds- 5 Strict Pronated Chin-ups
Score: 389 reps

Notes:

- DL felt alright, I need to get an adjustment soon
- MU's felt good
- Kept the HSPU simple
- Wish my DU's were this good Open week 1

Mar. 25th

Week 5 / Day 1

Back Squat @20x1, 3 reps @82% RM (345) x 5 sets, rest 3mins
@283#'s Completed
+
AMRAP in 5mins:
50 CTD Burpees to 6" OH
AMRAP Thrusters @95#'s in remaining time
Score: 28 reps
-rest 10mins
AMRAP in 5mins:
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 10 reps

Notes:

- I'm glad the BS went well, my SI Joint hasn't been feeling the greatest in the last week.
- I thought the first batch of thrusters were good. Got to the thrusters with 1m58s left
- the second batch of burpees sucked ass, it really rocked me. I didn't have much juice left by the time I got to the burpees. I got to the thrusters with 1m05s left.

Mar. 22nd- Open 14.4

Week 4 / Day 5

"Open 14.4"

AMRAP in 14mins of:
60 cals Rowing
50 T2B
40 Wall Balls, 20#'s to 10'
30 Cleans @135#'s
20 Ring Muscle-ups
Score: 197 reps

Notes:

- Funny thing happened my old iPhone was recording and ran out of memory halfway through the T2B. So I took a 5-8mins break and restarted. It's a junky phone, I thought I had enough space but I guess not, thank god it didn't do that during the MU's
- So my plan was working to the "T" more than enough time on the MU's (3m58s). Went to hot on the MU's and burned out.
- Overall I feel pretty good about this score, really wish I got 20.
- Video is uploading.

Mar. 20th

Week 4 / Day 4

3 sets @high effort:
1000m Row
100 DU's
5/arm TGU's @24kgs
- rest 5mins b/t sets
1. 6m47s (3m37.4 Row)
2. 6m28s (3m40.5 Row)
3. 6m43s (3m43.3 Row)

Notes:

- DU were tiring after the Row

Mar. 19th

Week 4 / Day 3

Deadlift @11x1, 2 reps @70% RM (455) per min x 5 mins
@318.5#'s Completed
+
EMOM x 10mins:
1st- 5 Power Clean + 2 Shoulder to Overhead @155#'s- TnG PC's
2nd- 2 Power Clean + 5 Shoulder to Overhead @155#'s- TnG PC's
Completed
+
AMRAP in 10mins:
15 Wall Balls @20#'s
10 Shoulder to Overhead @115#'s
5 CTD Burpees onto 24" Box
Score: 5Rds + 15 + 6 reps

Notes:

- DL felt good, no issues
- EMOM smooth and felt good
- the triplet sucked, this was a rough one, I don't know what a good score would be.

Mar. 18th

Week 4 / Day 2

Back Squat @20x1, 4 reps @77% RM (345) x 4 sets, rest 2mins
@265.5#'s Completed
+
AMRAP in 5mins:
3 Ring Muscle-ups
3 Thrusters @155#'s
Score: 6 Rds + 3 reps
- rest 10mins
AMRAP in 10mins:
9 T2B
9 Thrusters @95#'s
Score: 8 Rds + 4 reps

Notes:

- Back Squat felt good, still not comfortable to go real aggressive on these
- these couplets were killer on my breathing but I feel good about the scores for myself
- MU's were UB except for the last three
- thrusters on both parts were all UB
- T2B were done in 3's except for the last 4 reps

Mar. 17th

Week 3 / Day 1

30mins @moderate effort:
50 DU's
20 cals Airdyne
10 CTD Burpees- no jump @ top
20 cals Airdyne
Score: 8 Rds + 11 reps

Notes:

- My DU's are getting much better
- AD pace was above 21mph

Mar. 14th Open 14.3

Week 2 / Day 6

"Open 14.3"

8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24" 
20 deadlifts, 225# 
15 box jumps, 24" 
25 deadlifts, 275#
15 box jumps, 24"
30 deadlifts, 315# (Up to 6 reps here)
15 box jumps, 24"
35 deadlifts, 365#
15 box jumps, 24"
Score: 136 reps

Notes:

- I'm disappointed with my score because I know I'm better then this but my body isn't in it's usual form for this time of the year. I should have been slick through 275#'s and moved 315#'s better. But I have to be realistic with myself what conspired this off-season wasn't the usual for me. I took 1.5 months off of training after FireFit, started training for CF end of October, had a another child in December, H1N1 struck me down in January and pulled my SI Joint a week later and I couldn't train hard till a week before the Open. I hate saying excuses but I have to keep reminding myself this to keep my mind at peace. 
- "Onward and Upward"

Mar. 13th

Week 2 / Day 5

20mins @moderate effort:
500m Row
50 DU
Left Side Bridge 30sec
Right Side Bridge 30sec
Score: 5 Rds + 20m

Notes:

- This was a good mover
- I like working on DU 50+, this is what I need some work on.

Mar. 12th

Week 2 / Day 4

Deadlift @11x1, 3 reps @65% RM (345) per min x 7mins
@296#'s Completed
+
1 Tough Power Clean and Overhead every 30sec x 20 Total Reps
@225#'s Completed
+
AMRAP in 10mins:
70 Wall Balls- 20#'s
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 25 reps

Notes:

- DL felt good
- PC to OH was tough for me. I'm pretty sure that has been slicker.
- As for the tester, WB's UB (2m15s). Burpees done with 4m20s left. Thursters were done in 3's, my shoulders were shot by this point. I'm pretty pleased with my score.

Mar. 11th

Week 2 / Day 3

Back Squat @20x1, 5 reps @72% RM (345) x 4 sets, rest 2mins
@248#'s Completed
+
AMRAP in 7mins:
10 Box Jumps- 24"- stepdowns
3 Ring Muscle-ups
Score: 8 Rds + 10 + 1 rep
- rest 7mins
AMRAP in 7mins:
10 CTD Burpees 6" OH
10 T2B
Score: 5 Rds + 2 reps

Notes:

- BS felt good
- BJ / MU couplet I did pretty good on for myself
- Bur / T2B couplet was hard, my T2B were shot by Rd 3

Mar. 10th

Week 2 / Day 2

30mins @moderate effort
30 cals Airdyne
20 KBS- 16kgs
10 Step Down Box Jumps- 24"
Score: 9 Rds + 30 + 20 + 8 reps

Notes:

- Kept the AD above 20mph

Mar. 9th- Open 14.2

Week 2 / Day 1

Mobility Work
Completed
+
Build to a moderately tough OHS for a single- work on a narrower grip
Got up to 185#
+
Couple of reps at:
OHS- 95#'s
CTB Chin-ups
Completed
+
"Open 14.2"
OHS @95#'s
CTB Chin-ups
Score: 182 reps

Open 14.2 Video

Notes:

- I'm just not in optimal form
- So far I've accumulated more points in the ranking in 2 workouts then all of last year.

Mar. 6th

Week 1 / Day 6

Power Snatch, 1 Moderate effort rep per min x 10mins
@185#'s Completed
+
Power Clean, 1 Moderate effort rep per min x 10mins
235#'s Completed
+
10mins @high effort:
10 Power Clean @135#'s
10 CTD Burpee Box Jumps- 24"
Score: 5 Rds + 10 + 3 reps

Power Clean / Burpee Box Jump Video

Notes:

- The Power Snatch felt good

- Power Clean felt good as well, no issues for either of them

- The Couplet was tough on the breathing, especially during the burpees

Mar. 5th

Week 1 / Day 5

Front Squat @20x1, 5 reps @70% RM (295) x 3 sets, rest 2mins
@206.5#'s Completed
+
EMOM x 10mins
1st- 10 T2B
2nd- Shoulder to Overhead @135#'s
Completed
+
2K Row @75% (1m55 / 500m)
Time: 7m35.1     Avg/500m = 1m53.8

Notes:

- FS felt good, strength is coming back
- T2B felt easy and smooth
- STO was smooth but I can see this exercise getting my breathing/HR up over a period of time and lactic in the quads.
- Rowing was good, kept to the pace Mike wanted

Mar. 4th

Week 1 / Day 4

30mins Moderate Effort:
500m Row- sub 2m10s
50 DU
1min Front Bridge
15 KBS- 24kgs
Score: 6 Rds + 110m

Mar. 3rd

Week 1 / Day 3

Deadlift @11x1, 3 reps @60% RM (455) per min x 10mins
@275#'s Completed
+
5 Tough TnG Shoulder to Overhead per min x 5mins- bar taken from floor
@205#'s Completed
+
15mins @high effort:
15 Wall Balls- 20#'s
12 CTD Burpees to 6" OH
9 CTB Chin-ups
Score: 6 Rds + 15 + 7 reps

Notes:

- DL felt good
- STO were really good, pleased with the 205
- The Aerobic piece was really tough, my breathing was terrible especially on the burpees.

Mar. 2nd

Week 1 / Day 2

Back Squat @20x1, 6 reps @67% RM (345) x 3 sets, rest 2min
@231#'s Completed
+
15 Ring Muscle-ups
Time: 1m27s

Ring Muscle-ups Video

+
15mins @high effort:
15 cals Airdyne
15 Box Jump- 24"- step downs
Score: 10 Rds

Notes:

- First time doing Back Squats, this was the exercise that tweaked my SI Joint a month ago. I wasn't being too aggressive on the lifts but it started feeling better by set 3.
- For the MU's this wasn't my best time. Previous best was 1m10s
- The couplet really rocked my quads. Still not recovered from yesterdays Tester.
- Coming off of a night shift and I got a 3.5 OT Call-in this morning, so I didn't get a nap today. Its tough to turn down Double Bubble.

Mar. 1st Open 14.1

Open 14.1

Not for time:
2000m Row- 75-80%
10 Power Snatches @75#'s (game speed)
30 DU's
rest as needed
5 Power Snatches @75#'s
15 DU's
+
Open 14.1
AMRAP in 10mins
30 DU's
15 Power Snatches @75#'s
Score: 323 reps (7rds + 8 reps)

Open 14.1 Video

Here's my video for 2011 Open 11.1 for Shit and Giggles

Open 11.1 Video

Notes:

- I'm pleased with the improvement, score should've been better if my plates didn't break.

- Aerobically I'm not there yet, that SI Joint injury set me back on that progression but its coming. 

- Strategically I did handled the Test good

- DU's were the biggest let down, inconsistent 

- Thanks CJ Martin CF Invictus for posting a good Competition Warm-up