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. 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.

Feb. 25th

Phase 2 / Cycle 6 / Day 5

A. 5 Moderate Effort TnG Power Snatch x 5 sets, rest 1min

@135#'s Completed

B. 5 Moderate Effort TnG Power Clean and Overhead x 5 sets, rest 1min

@165#'s Completed

+

5 sets @high effort:

15 Wall Balls- 20#'s

10 CTB Chin-ups

*rest 1min b/t sets

1. 46s

2. 46s

3. 46s

4. 48s

5. 45s

Notes:

- Nice day to just move, nothing to strenuous. 

Feb. 16th

Phase 2 / Cycle 5 / Day 4

AMRAP in 10mins of:
15 CTB Chin-ups
10 Thrusters @95#'s
15 CTB Chin-ups (only 14 reps miscounted)
10 Thrusters @115#'s
15 CTB Chin-ups
10 Thrusters @135#'s
15 CTB Chin-ups
10 Thrusters @155#'s
15 CTB Chin-ups
AMRAP Thrusters @175#'s with remaining time
*Only use one bar
Score: 2 reps (-1 rep)

Tester Video

+
rest as needed
+
2min Airdyne @75% / 2min Airdyne @50%
Avg MPH= 20mph

Notes:

- Video for Tester is above
- Had a game plan for this tester, collapsed around the 5min mark
- the tester felt like a Open WOD, not too sure if this is a good score or not

Feb. 5th

Phase 2 / Cycle 3 / Day 1- Modified

EMOM for 10mins:
1st- 7-10 reps Shoulder to Overhead @moderate effort
@115#'s All 10's
2nd- 7-10 reps CTB Chin-ups
All 10's
+
rest as needed
+
AMRAP in 10mins of:
Alt. Step-up- 24"
Score: 243 reps

Notes:

- My SI Joint is getting better, just making sure I'm fully healed. It's not worth any setbacks
- STO were all Jerks, stuck with 115#'s because it's a weight the Open usually uses. Focused on keeping my core tight.
- first time doing butterfly since tweaking my SI, felt good no issues
- I wasn't able to get past the redline for the Step-ups, even going full speed the movement is too long. I was breathing faster but no lactic.

Jan. 13th

Phase 2 / Cycle 2 / Day 2

Push Jerk, build to a tough triple
Got up to 225#'s
+
3 sets ALL OUT:
15-20 CTB Chin-ups
20 Thrusters @95#'s
10 CTD Burpees
*rest 6-8mins b/t sets
1. 1m42s (20)
2. 1m41s (20)
3. 1m43s (20)
+
5 sets @high effort:
30sec Box Jumps- 24"- step downs
30sec rest 
30sec GHD Sit-ups
30sec rest
Score:
BJ- 14, 14, 14, 14, 15
GHD- 12, 12, 12, 12, 12

Notes:

- Holy shit this was a rough workout, I have a Cold for the second time in 2 weeks, god dammit. Cyn has the Flu, so I was looking after Tayden all day after a night shift, I usually get a nap in to get my system back on track.
- After the third set on the Lactic work, I puked my guts out. First time this year, took me an hour and a half to recover to finish off the MAP work.
- I'm actually pretty pleased with the lactic work, 20 CTB on all the sets, consistent. Now I wasn't feeling the greatest going into it so I wasn't going full tilt. The recovery post Lactic work needs to get better and it will come.

Jan. 7th

Phase 2 / Cycle 1 / Day 4

A. Back Squat @20x1, build to a tough set of 6
Got up to 280#'s
B. Squat Clean, build to a tough single
Got up to 275#'s
C. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
15(8), 20(8), 25(6), 25(6)
+
AMRAP in 10mins:
10 Unbroken CTB Chin-ups
10 Kipping HSPU
Score: 5 Rds + 10 + 5 reps

Notes:

- BS felt good
- SC, tried to hit a PR at 290#'s, that was a no go, I got too deep in the squat. One of my cleaner lifts for 275#'s
- CTB Chin-up felt really good, really focused my hips powering the movement.
- HSPU were better than last week and Chin-ups weren't involved last week.

Dec. 15th

OPT Big Dawg Winter Challenge Workout 3

"OPT 3"

In 30mins Establish:

Front Squat 3RM
Got up to 275#'s / 125kgs
Snatch 2RM
Got up to 225#'s / 102.2kgs PR!!
AMRAP CTB Chin-ups- 1 set
Score: 32 reps

Total Score: 259

Workout 3 Video

Notes:

- Personally pleased with all these scores
- haven't done a triple at 275 in a long time
- 225 2 rep Snatch is a PR!
- Beat my score last time in a OPT Comp for CTB Chin-ups by a few reps

Nov. 18th

Phase 1 / Cycle 3 / Day 2

600m Row @2k PR x 6 sets, rest 3m30s b/t sets
(time / avg 500m)
1. 1m57.3 / 1m37.8
2. 1m56.8 / 1m37.4
3. 1m56.1 / 1m36.8
4. 1m56.1 / 1m36.8
5. 1m56.7 / 1m37.3
6. 1m57.1 / 1m37.7
+
21, 15, 9 for time of:
CTB Chin-ups
CTD Burpees to 6" OH
Time: 5m46s

Notes:

- The rowing was really tough. It took me a lot of time to recover after the 6 sets
- Wasn't fully recovered for the couplet. UB on the first 21 CU, 3 sets for 15, 2 sets for 9. A steady pace for the Burpees but emptied the tank on the last set of 9.
- The couplet would've been totally different if it was a solo tester.

Oct. 29th

A1. Strict HSPU, 3 tough reps x 10 sets, rest 10sec
Completed from floor
A2. CTB Chin-ups, 6 reps x 10 sets, rest 10sec
Completed
A3. Box Jumps, 3 reps onto 40" 42" x 10 sets, rest 2mins- no rebound
Completed
B. 10 KBS- 40kgs per min for 7mins
Completed
C. GHD Sit-ups, 15 fast reps x 3 sets, rest 1min
Completed
D. Airdyne, 20sec @97% x 3 sets, rest 3mins
Completed >33mph

Notes:

- HSPU were tough from floor
- Box Jumps were done from 42"
- KBS felt stronger but my conditioning isn't there
- AD pace was tougher to maintain as the sets went on

Oct. 18th

A. Deadlift @22x1, 2 Challenging reps per min for 10mins
@365#'s x 10 sets
B. Above Knee Hang Power Clean, build to a tough 5
Got up to 225#'s
C. Front Rack BB Reverse Lunges, off 2" step, 10-8-6-4/leg, rest 1m30s- increase load per set
155, 170, 185, 200
+
10-->1 UB for time of:
Ring Dips
CTB Chin-ups
Time: 8m25s

Oct. 12th

A. Push Press, build to a tough single
Got up to 205#'s
B. EMOM for 15mins of:
3 TnG Push Press @66% from Part A (205) @135.5#'s
5 CTB Chin-ups
Completed
C. Airdyne Sprints, 7sec ALL OUT per min for 12mins
Completed

Aug. 16th

A. Deadlift @33x1, 6-6-6, rest 3mins- increase load per set, moderate load
275, 295, 315
B. Wtd. Ring Dips Cluster, 1.1.1.1.1 x 5 sets, rest 2mins
45, 55, 65, 70, 70
C. Hang Power Clean to Overhead, 4-6-8-10-12, rest 2mins- reduce load per set- no dropping
185, 165, 145, 125, 105
D. 5 CTB Chin-ups every 30sec for 40 reps total
Completed

Notes:

- DL felt good, really focus on a explosive lift

July. 9th

Week 3 / Day 6

A. Back Squat @30x1, 4-5 reps x 5 sets, rest 3mins
245(5), 255(5), 265(5), 275(5), 275(4)
B. Power Clean Cluster, 1.1.1- build to a max set
Got up to 255#'s
+
2 Ring MU's per min for 10mins
Completed
+
EMOM for 15mins of:
3 Kipping HSPU
4 CTB Chin-ups
Completed

Jun. 7-9th- CanWest Regionals

CanWest Regionals

Here's a recap for the weekend:

Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups

Time: 6m02s (25th)

Notes:

- Held a sub 1m40s Row
- Thrusters were UB, but unfortunately I'm not a fast mover when it comes to these. I got a few no reps and my 6'4" frame doesn't aid me much
- Chin-ups were broken into 4 sets I think, I got 21 straight, then it fell apart.
- I was hurting after this workout, puked my guts out after this one.

Event 2:

OHS 3RM

Started @225#'s

Score: 245.1 (13th Tied)

Notes:

- honestly I was really nervous about starting at this weight but it went up easily and I actually hit a PR for a 3RM @235#'s

Event 3:

For time:
30 Burpee Muscle-ups (Ring Height 88")

Time: 6m31s (8th)

Notes:

- I was a little more tired going into this from the OHS and I failed 3 reps. This score should've been better but I'm still pleased with it.

Event 4:

For time:
100 Wall Balls 20lbs to 10'
100 CTB Chin-ups
100 Pistols
100 Alt. DB Power Snatches- 70#'s

Time: 25m13s (9th Tied)

Notes:

- Almost got the workout done, the DB Snatches were a grinder
- I had a full out strategy for the workout, I probably looked ridiculous but I even used my stop watch. Here's my breakdown
- Wall Balls, 12 reps every 30sec
- CTB Chin-ups, 4, 3, 3 reps, every 15sec do 1 set of those
- Pistols- steady throughout
- DB Snatches, hold on and go, this fucken sucked.

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jumps- 30"

Time: 6m01s (17th)

Notes:

- this was my most disappointing workout
- I went away from my plan to optimize this workout for me, I did some really bad DL at the end

Event 6:

For time:
100 Double Unders
50 HSPU
40 T2B
30 Fat Bar STO @160#'s
90' Fat Bar Front Rack Walking Lunge

Time: 14m46s (12th)

Notes:

- This was my best workout for the weekend, I followed my own game plan and it worked perfectly for me.
- HSPU are a huge weakness for me and I was able to get through them decently and unscathed

Event 7: 

4 Rds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans @225#'s
100' Sprint

Time: 7m25s (17th)

Notes:

- I had to be really careful not to go to failure on the Squat Cleans, I took some time between reps


So I ended up coming 11th place Overall. The competition this year was noticeably better. My goal was Top 10, it was achievable but I'm still really happy with my performance. My body is still in one piece and I'm ready to compete in the first FireFit Competition this weekend!!!

Jun. 4th

Week 4 / Day 3- Regional Prep

Squat Clean @225lb, 1 rep per min for 10mins
Completed
+
3 CTB Chin-ups every 15sec for 5mins
Completed
+
3 sets of: 
8 T2B
6 STO @160#'s
4/leg Front Rack Reverse Lunges @160#'s
*rest 1min b/t sets
1. 54sec
2. 52sec
3. 52sec

Notes:

- Taking off tonight for Vancouver
- Everything felt good today

May. 28th

Week 3 / Day 4- Regional Prep

For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 11m57s
+
rest 15mins
+
For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 13m37s

Notes:

- This was really tough, great prep for Event 4 though. This workout will help me put a strategy together.

May. 21st

Week 2 / Day 5 Regional Prep (adjusted workout)

20 Rds for time of:
5 UB CTB Chin-ups
4 UB HSPU
Time: 15m05s

Notes:

- So I'm adjusting the last two workouts of this week. My knee should be fine by the start of next week if not I'll just plug through it.
- Pretty decent time for me on this. My best time for the 20 sets of CTB Chin-ups is around 6m30s.
- The HSPU were all kipping.
- I had the right pace throughout it.

May. 18th

Week 2 / Day 2 Regional Prep

A. 15 Burpee Muscle-ups for time x 2 sets, rest 5mins b/t sets- rings @88"
2m12s and 2m22s
B. 5 sets @ high effort:
15 CTB Chin-ups
AMRAP Strict Ring Dips
*rest 2mins b/t sets
1. UB / 13 reps
2. UB / 5 reps
3. UB / 2 reps
4. UB / 2 reps
5. UB / 2 reps
+
3 sets @ high effort:
20 T2B
20 Push-ups
*rest 2mins b/t sets
1. 55sec
2. 1m20s
3. 1m57s

Notes:

- The Burpee MU's were good, steady for both sets. The dip seems to be the fatiguing part for me right now.
- Both of these couplets were tough, I was able to go UB for the CTB Chin-ups but my dips were none existent on sets 3-5.

May. 13th

Week 1 / Day 4 - Regional Prep

OHS Event- Start @155#'s, add 10#'s per min for 6mins
Completed got 205#'s for a triple
+
AMRAP in 15mins of:
15 Unbroken CTB Chin-ups
15 Kipping HSPU
Score: 5Rds + 15 + 7 reps
+
5 x 45sec Airdyne @97%, rest 6mins b/t sets
Completed     >28.8mph

Notes:

- Slight fatigue for the 205#'s set, everything started with a Squat Snatch. I wouldn't do that many sets in the true event. I want my starting weight to be at least 225#'s
- Tried to keep a 29mph pace throughout, I was slightly under for a bit on a few sets. This was a quad pump.