Feb. 23rd

Phase 2 / Cycle 6 / Day 3

Push Jerk, build to a moderate TnG Triple
Got up to 210#'s
+
AMRAP in 10mins:
30 Burpee Bar Muscle-ups- Time: 5m45s
AMRAP HSPU in remaining
Score: 24 reps

Burpee Bar MU / HSPU Tester Video

+
AMRAP in 5mins of Double Unders
Score: 251 reps

Notes:

- 210#'s on the PJ felt good
- Moved decently on the Bar MU's, Kipping HSPU were brutal. My shoulders were smoked.
- My DU's sucked, my shoulders were smoked from the tester before.

Sept. 29th

"Nate"

AMRAP in 20mins of:
2 Muscle-ups
4 HSPU
8 KBS- 32kgs
Score: 13 Rds + 2 + 3 reps

Notes:

- UB on the MU's and KBS, all the HSPU were done with kipping, reps were broken into 4's and mostly 2's
- my breathing was extremely heavy on this.

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!!!

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.

Nov. 5th

Week 7 / Day 1

A. Squat Clean, build to a tough single
285#'s PR!!
B. OHS @20x0, 3-3-3-3, rest 4-5mins
185, 195, 205, 205
+
For time of:
30 Strict HSPU
30 Strict Pronated Grip Chin-ups
30 Kipping HSPU
30 Strict Supinated Grip Chin-ups
Time: 17m14s

Notes:

- Felt great on the Squat Cleans, the clean was easy but the front squat was tough.
- OHS, the 4th set felt the best. Flexibility and stability still needs some work. I didn't want to push it, the 3rd set wasn't the best 3 reps.
- Obviously the first batch of HSPU was the toughest, it took me around 7mins to get them. My shoulders weren't the freshest right from the get go. This was a good one though. I would love to redo this 3-4 months down the road and compare.

Aug. 27th

So a couple teammates ended up winning this fitness contest. The prize was suppose to be a free annual membership to the gym. Instead we got a free assessment and a teammate workout before we hit the road. I learned a lot from Marc and definitely my body isn't functioning as optimally as it could be.

Relative Strength Workout:

AMRAP in 30mins of: (doesn't have to be done in a specific order)

1 Rope Climb, 20'
2 Army Crawls, 190'
3 Sled Drag, 205#'s, 190'
4 Push Press, 205#'s
5 Power Cleans, 205#'s
6 Bench Press, 205#'s
7 Strict HSPU
8 Strict Pull-ups
9 Back Squats, 205#'s
10 DL, 205#'s
11 CTD Burpees

Score: 1rds + everything but Army Crawls and 4 HSPU's

Aug. 16th- Firefit Practice- Dummy/Kaiser and a WOD

In the Afternoon:

Warm-up:

Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed

Work:

5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec   2. 9.92sec   3. 9.95sec   4. 9.49sec   5. 9.22sec

5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec    2. 22.11sec   3. 22.02sec    4. 21.18sec    5. 21.13sec

Rest a Couple Hrs

PM

1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets

Aug. 9th

Every min on the min for 20mins of:
1st min- 5 Front Squats @225# - 5, 5, 4, 4, 3, 3, 3, 3, 3, 3 reps
2nd min- 5 MU's- 5, 5, 5, 5, 4, 4, 4, 4, 4, 4 reps
*Did as many reps as possible in 1 set for each min. I didn't want to push the front squats with terrible technique. Live another day. On a positive note though my Muscle-ups are getting much better. 
+
Rest 10mins
+
1 tough HSPU on Paralettes every 30sec for 30mins:
Depth- 2 x 55#'s + ab mat = 4"
Completed

Aug. 5th- CF Main Site WOD

Posted on July. 28th, 2012

Were still in the hospital so I needed to do a quick workout again.

4 Rds for time of:
30 Jump + Touch- 12" above reach
20 DL- 185#'s
10 HSPU
Time: 10m05s

June. 26th- Double

AM

A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 4-5mins
175, 4 sets x 185
B. Romanian DL w/ Chains @31x1, 4-6 reps x 5 sets, rest 4-5mins, full pause 2-3" above the floor
185(6), 195(6), 205(6), 215(6), 225(6)
C1. Thrusters, 7-10 reps x 5 sets, rest 2mins
135(10), 145(10), 3 sets x 155(8)
C2. Wtd. Wide Pronated Chin-ups @20x0, 5-8 reps x 5 sets, rest 2mins
10(8), 20(8), 25(8), 35(6), 35(6)


rest 6hrs+

PM


10 x 30sec Row @97% effort, rest 4mins b/t sets complete 5 UB strict reps

All the HSPU completed UB
1. 167m
2. 167m
3. 168m
4. 170m
5. 172m
6. 172m
7. 171m
8. 171m
9. 172m
10. 171m

June. 12th

A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 5mins
165, 175, 185, 2 sets x 187.5
B1. Back Squat w/ Chains @20x1, 3 reps @80% effort x 7 sets, rest 1min
@205#'s Completed
B2. HSPU, AMRAP (-1) Strict x 7 sets, rest 1min
7 reps, 5 sets x 4 reps, 5 reps
C. Thrusters @115#'s, 10 fast reps x 5 sets, rest 2mins
Completed

June. 4th

A. Split Jerk, 1 tough rep per min for 10mins- add weight every min
185, 195, 205, 210, 215, 3 x 220, 2 x 225
B1. Snatch Grip Romanian DL @40x0, 6-8 reps x 4 sets, rest 2m30s
95(8), 115(8), 135(8), 155(8)
B2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sest, rest 2m30s
65(5), 65(5), 65(5), 70(4)
C1. Power Cleans @155#'s, 10 fast TnG reps x 3 sets, rest 1m30s
Completed
C2. HSPU, AMRAP in 1min w/ kip x 3 sets, rest 1m30s
12 reps, 10 reps, 8 reps


Suppose to do another workout this afternoon but I'm doing a Firefit Practice session instead.

May. 25th- Double

AM

A. Power Cleans, build to a tough single
285
B1. CG DL Cluster, 1.1.1 x 4 sets, rest 2m30s
365, 375, 380, 375
B2. HSPU (no kip) , AMRAP x 4 sets, rest 2m30s
9, 9, 8, 8 reps
C1. GH Raises Drop Set @20x0, 6.6 x 3 sets, rest 1m30s
10, 10, 10
C2. Standing Single Arm KB Press @21x1, AMRAP @32kg/arm x 3 sets, rest 1min b/t arms
(R / L) 3/2, 4/3, 4/3

rest 6hrs+

PM

5 x 20sec Parachute Sprint ALL OUT, rest 3-4mins
Completed, large Chute, was doing 150m every set
+
5 x 20sec Prowler Sprints @ low load / high turnover, rest 3-4mins
50, 50, 60, 60, 70
+
15min Row @50% effort
Completed

May. 17th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3mins
245, 255, 265, 270
B1. CG DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 365
B2. HSPU (no kip), AMRAP x 3 sets, rest 2m30s
9 reps, 9 reps, 8 reps
C1. GH Raises @20x0,  8-12 reps x 3 sets, rest 1m30s
12 reps x 3 sets
C2. DB OH Shoulder Press @30x0, 8-12 reps x 3 sets, rest 1m30s
60(10), 60(8), 57.5(9)

rest 5 hrs+

PM

Prowler Push- 5 sets x 15sec ALL OUT EFFORT, rest 3mins (light load / high turnover)
70, 70, 75, 75, 80
+
Airdyne- 5 sets x 15 sec ALL OUT EFFORT, rest 2m30s
Completed Sprint speeds were around 35mph plus
+
Row, 15mins @50% effort
Avg 500m= 2m11.9

May 9th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3-4min
225, 235, 245, 255
B1. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 355
B2. HSPU, AMRAP (no kip) x 3 sets, rest 2m30s
10 reps, 9 reps, 8 reps
C1. GH Raises @20x0, 8-12 reps x 3 sets, rest 1m30s
12 reps, 12 reps, 11 reps
C2. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 1m30s
40(12), 50(12), 60(9)

Rest 6hrs+

PM

5 x 15sec Prowler Sprints ALL OUT, rest 3mins b/t sets- light load / high turnover
50, 60, 70, 70, 70
+
5 x 15sec Airdyne ALL OUT, rest 2m30s b/t sets
Completed
+
15min Row @50% effort
avg 500m= 2m12.8    Distance= 3404m

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed

Apr. 24th- Regional Prep

A. Squat Snatch tech work @95, 115, 135#'s- only a few reps
Completed
B. Speed DL @12x1, 2 reps @225#'s x 8 sets, rest 45sec
Completed
C. HSPU, 3 fast reps x 7 sets, rest 15sec
Completed, mixed b/t strict and kipping
D1. Unanchored Sit-ups, 25 reps x 3 sets, rest 20sec
Completed all UB
D2. Back Ext. 25 reps x 3 sets, rest 20sec
Completed all UB


This is my last day of training before the competition this weekend. Good luck to everyone!!!

Apr. 22nd- Regional Prep

A1. DL @345#'s, 1 rep x 7 sets, rest 10sec
Completed
A2. MU, 3 fast reps x 7 sets, rest 3mins
Completed, no false grip
B. Hang Power Cleans, 3 reps @225#'s x 5 sets, rest 1min
Completed All UB
C. HSPU, 5 fast reps x 7 sets, rest 1min
5 x Strict, 4/1, 3/2  
D. 20 fast DU's x 10 sets, rest 30sec
Completed All UB

Apr. 19th- Regional Prep

A1. 20 DU x 7 sets, rest 15sec
Completed all UB
A2. Snatch, 1 rep x 7 sets, rest 15sec- start @135#'s and add 10#'s per set
135, 145, 155, 165, 175, 185, 195
B1. DL @225#'s, 5 TnG reps x 5 sets, rest 10sec
Completed
B2. HSPU, AMRAP x 5 sets, rest 10sec (the new standard)
(strict/kipping) 8/4, 8/4, 6/5, 5/4, 4/5
B3. Chin-ups, 15 reps x 5 sets, rest 5mins
Completed All UB

*Notes: After the A2 set it took me about 20-25sec to switch the plates, then I went straight into the DU.

Apr. 12th

Got my ass in gear and did the workout right when I got up. It actually felt great, I'm going to try this more often. HSPU are still not the greatest. I'm pretty pleased with the Pistols on this session.


5 sets @high effort:
AMRAP HSPU from 3" depth  (I did as many strict reps as I can then I switched to Kipping)
rest 10sec
15-20 CTB Chin-ups
*rest 3mins b/t sets
(HSPU / CTB Chin-ups) 
1. (8 / 19)    
2. (9 / 20)   
3. (5 / 18)   
4. (8 / 16)   
5. (4 / 18)
+
5 sets @high effort:
AMRAP Ring Dips (-3)
rest 10 sec
AMRAP Pistols in 1min
*rest 3mins b/t sets
(Ring Dips / Pistols)
1. (19 / 23)
2. (17 / 25)
3. (14 / 26)
4. (14 / 24)
5. (13 / 24)