Jan. 29th

Phase 2 / Cycle 2 / Day 6- Modified

Wtd. Pronated Chin-ups, 1 rep per min for 20mins
@90#'s 15 sets     @100#'s 5 sets
+
3 Rds for time of:
1 mile Airdyne
25 Push-ups
50 Air Squats
Time: 13m55s

Notes:
- had to kick up on the 100#'s CU to get the last inch or two
- Airdyne avg was above 21mph, this wasn't an easy tester
- My SI Joint felt good on the Air Squats

Sept. 1st

"Hotshot 19"

6 Rds for time of:
30 Air Squats
19 Power Cleans @135#'s
7 Strict Pull-ups
400m Run
Time: 37m45s

Notes:

- RIP Brothers, we'll never forget

Jun. 29th

Week 2 / Day 4

A. Deadlift Cluster, 1.1.1- build to a tough set, drop every rep

Got up to 395#'s

B1. Barbell Forward Lunge, 6/leg x 5 sets, rest 0sec

135, 145, 155, 165, 175

B2. Back Squat @30x1, 6 reps x 5 sets, rest 4mins- use same load as B1

135, 145, 155, 165, 175

C. 100 Air Squats for time- hands on back of head entire time

Time: 2m22s

Apr. 19th

Week 26 / Day 5

3 sets @97%:
30sec Airdyne     avg mph >30.5mph
30sec Burpees to 6" OH
*rest 6mins
1. 11 reps
2. 11 reps
3. 11 reps
+
rest extra 5mins
+
30mins @75%:
1 TGU/arm @24kgs
250m Ski Erg    sub 2m02s avg/500m
10 Air Squats
10 Back Ext.
10 Unanchored Sit-ups
Score: 11 Rds + 2 reps

Apr. 17th

Week 26 / Day 3

10mins @75%:
200m Row     Sub 1m50s Avg/500m
10 Air Squats  
Score: 8 Rds + 20m
- rest 5mins
10mins @75%:
0.5 miles Airdyne     >22.5mph
15 Unanchored Sit-ups
Score: 5 Rds + 0.21 miles
- rest 5mins
10mins @75%:
150m Ski Erg     Sub 2m05s Avg/500m
35 Double Unders
Score: 7 Rds + 60m

Notes:

- Late night on the Medic last night
- First time using my Ski Erg in a workout
- 6 of the 7 DU sets were Unbroken, I think the 500 DU's last week helped out

Mar. 3rd- "CrossFit Tester"

Week 20 / Day 6

"CrossFit Tester"

For Time:
75 Double Unders
50 Power Snatch @75#'s
75 Air Squats
75 Double Unders
75 Air Squats
50 Power Snatch @75#'s
75 Double Unders
Time: 14m45s

CrossFit Tester Video

Notes:

- This should've been better, my breaks were short but I took too many of them.
- I think a properly conditioned person could go Unbroken on this.
- Looking forward to the Open, it's go time!!

Jan. 14th

Week 14 / Day 7

15mins @75%:
500m Row (<1m55s avg / 500m)
10 Ring Dips
15 KBS- 24kgs     Score: 5 Rds + 40m
-rest 10mins
15mins @75%:
30 cals Airdyne (>23mph)
10 GHD Sit-ups
20 Air Squats     Score: 6 Rds + 12 cals

Notes:

- Every exercise was done unbroken.
- Both parts weren't overly difficult.
- I felt like I was hitting both parts at the right percentages.

Dec. 29th

Week 12 / Day 7

10mins @75%:
15 cals Airdyne (>22.5mph)
5 CTB Chin-ups
5 Ring Dips     Score: 9 Rds + 13 cals
- rest 5mins
10mins @75%:
25 Unbroken Double Unders x 5 sets
25 Air Squats     Score: 2 Rds + 3 sets of Double Unders
- rest 5mins
10mins @75%:
15 cals Airdyne (>21.9mph)
5 Chin-ups
5 Clapping Push-ups     Score: 8 Rds + 12 cals

Notes:

- I'm pleased with the score on the first scenario
- I shit the bed on the second scenario, missed a lot of sets on the DU's. Disappointed with this, I'll be better next time or on a similar situation.
- the third scenario was a mental grinder, especially on the Airdyne.
- Both type of Chin-ups, Ring Dips and Push-ups all UB

Mar. 6th

Part 1:

A. Power Clean Cluster, 1.1.1 x 3 sets, rest 5mins
245, 255, 260
B. Hang Power Cleans, 5-5-5 x 3 sets, rest 5mins
205, 215, 225
C1. DL @11x1, 5 reps x 3 sets, rest 3mins
315, 335, 355
C2. Depth HSPU, 3-5 reps x 3 sets, rest 3mins
(Plates for height)
(45) 5 reps, (45,25) 5 reps, (45,25) 4 reps

Rest 6+hrs


Part 2:


3 sets @high aerobic effort:
30 WB- 20#'s
30 KBS- 24kgs
*2min rest b/t sets
1. unknown, forgot to reset timer  
2. 2m09s  
3. 2m09s
+
rest 10mins
+
Row 750m x 3 sets @high aerobic effort, rest 2min b/t sets
1. 2m30s
2. 2m38s
3. 2m36s
+
rest 10mins
+
3 sets @high aerobic effort:
20 Push-ups
20 SDLHP- 65#'s
20 BJ- 20"
20 Air Squats
*2min rest b/t sets
1. 2m04s* (accidentally did 19 PU)
2. 2m03s
3. 1m59s