Apr. 11th- FireFit has begun

Week 1 / Day 1

A. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 185#'s
B1. Deadlift @30x0, 6-5-4-3, rest 10sec- not too taxing
315, 325, 335, 345
B2. Strict HSPU to Deficit Cluster, 1.1.1 x 4 sets, rest 3min
1.5" x 2 sets, 2.5", 4"
C. Seated Box Jumps, 1 rep every 30sec x 20 reps
- start seated on a 14" Box, explode onto high box
5 sets @ 36", 15 sets @ 42"
D. Side Bridge, 20sec per side x 5 sets, rest as needed
Completed

Notes:

- Already 4 practices into the FireFit Season, we have 15 competitors this season. Pretty exciting.
- PS felt good, its been a while
- DL felt good, still a little nervous because of my SI
- 42" is close to max for me seated on a box. Definitely limits my explosion
- Side Bridge was pretty easy, zero rest b/t sets

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. 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

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. 15th

Phase 2 / Cycle 5 / Day 3- Modified

A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6

Notes:

- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s

Jan. 12th

Phase 2 / Cycle 2 / Day 1

A. Front Squat @20x1, build to a tough set of 3
Got up to 280#'s PR!

Front Squat Video

B. Power Snatch, work up to a tough single
Got up to 215#'s

Power Snatch Video

C. BB Forward Lunges 10x0, 8-7-6-5/leg, rest 2mins

165, 175, 185, 195

+

For time:

10 CTD Burpee Ring Muscle-ups

200 Double Unders

Time: 5m01s

Notes:

- FS felt unreal today, felt way stronger than the OPT Winter Challenge. This is a PR!

- Power Snatch, this is one of my better PS lifts in the last 2 years

- Burpee MU's felt good, as for the DU's I just went for it because I need to train my Stamina for this. Lots of trip ups unfortunately. 

Jan. 1st

Phase 1 / Cycle 8 / Day 6

Snatch High Pull. Power Snatch, 1.1 @135#'s per min x 10mins
Completed
+
AMRAP in 20mins of:
2K Row (Time: 7m06.8s / 1m46.7 avg/500m)
100 CTD Burpees- no jump at top
AMRAP DU's in remaining time
Score: 264 reps
*Goal is 300 reps

Notes:

- The Snatch Tech felt good
- A little disappointed with the MAP Session, here's how it went
- the row felt good, I'm pleased with the pace felt just right
- Burpees were steady, finished them with 6m50ish remaining. Shoulders were a little rocked
- Had no plan for the DU's just went for it. I maybe should've been strategic, lessoned learned.

Dec. 27th

Phase 1 / Cycle 8 / Day 1

A. Front  Squat @40x1, 1 rep @92.5% RM (285) x 5 sets, rest 3mins
@264#'s Completed
B. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 205#'s
C. AMRAP Unbroken Ring Muscle-ups x 3 sets, rest 5mins b/t sets
*Goal is to hit a set of 10
1. 8 reps     2. 8 reps     3. 7 reps
D. Airdyne, 20sec near ALL OUT per 40sec for 20mins
Completed     Avg mph > 28mph

Notes:

- FS, this was easily accomplished. I need to try and find a new 1RM for this
- The PS was feeling good today
- Unfortunately I missed my goal of 10 reps but back to back 8 reps is a semi-improvement for me. I usually have trouble repeating the same reps
- Airdyne was a disaster. I have a bad cold and this just sucked, mentally I just didn't go there.

Nov. 20th

Phase 1 / Cycle 3 / Day 4

10 x 1m30s Airdyne @90% / 1m30s Airdyne @50%
Distance= 9.26 miles     Calories= 418     Avg MPH > 22mph
+
3 sets @high effort:
30sec Power Snatch @75#'s
30sec rest
30sec Lateral Barbell Burpees
30sec rest
30sec Wall Balls- 30# / 10'
30sec rest

Scores:
Power Snatch- 11 reps, 12 reps, 12 reps
Lateral Burpees- 11 reps, 11 reps, 12 reps
Wall Balls- 15 reps, 15 reps, 15 reps

Notes:

- AD, was tough, I was able to maintain a 22mph pace
- the MAP, my breathing was up on this one

Nov. 17th

Phase 1 / Cycle 3 / Day 1

A. Front Squat @40x1, 5 reps @75% RM (285) x 5 sets, rest 3mins
@214#'s Completed
B. Power Snatch , work to a tough single
Got up to 205#'s
C. 3 UB Muscle-ups per min for 20mins
Completed
D. Airdyne, 8sec ALL OUT per min for 10mins
Completed

Notes:

- FS felt good, getting stronger
- PS, this was a tough rep, the pop isn't there yet
- MU's, stoked about this!! This was getting kinda tough in the last 5mins
- AD, this was getting tough on the breathing

Oct. 28th

A. Back Squat @20x1, 2 reps per min for 15mins
- 5mins @200#'s Completed   - 5mins @220#'s Completed    - 5mins @240#'s Completed
B. Power Snatch, 1 rep @155#'s per 30sec for 10mins
Completed
C. Power Clean and Push Press, 1 rep @185#'s per min for 10mins
Completed

Notes:

- Back to the normal routine
- Live, Work, Play Balance, I need to focus on this.

Just got back from vacation. First real vacation trip in 12 years, I definitely need to do this annually. It was special being with my family on this trip, it was Cyn's and Tayden's first time to Disneyland.

Myself, Tayden and Cynthia

Aug. 18th

A. Power Snatch, 1 moderate rep per min for 10mins
@185's Completed
B. Power Clean, 1 moderate rep per min for 10mins
@265#'s Completed
C1. CGBP w/ Chains @30x1, 2-3 reps x 5 sets, rest 2mins
183(3), 193(3), 203(3), 206(2), 209(2)
C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 2mins
165(5), 175(5), 185(5), 195(5), 195(5)
+
30 Strict HSPU for time- max width 34"
Time: 13m16s

July. 21st

Week 5 / Day 2

A. Front Squat @20x1, 2-2-2-2, rest 4mins
245, 255, 265, 275
B. Power Snatch, build to a tough set
Got up to 205#'s
C. Power Snatch, 1 rep @90% highest from B per min for 5mins
@184.5#'s Completed
D1. KB Thrusters @24kg/arm, 15 reps x 4 sets, rest 1m30s
Completed All UB
D2. GH Raises @30x0, 7-10 reps x 4 sets, rest 1m30s- make them tougher
15(10), 21(10), 27(8), 27(8)
E. KBS- 40kg, 12 reps per min for 5mins
Completed All UB

Mar. 19th

Week 22 / Day 5

Every Minute on the Minute for 12mins:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
For Time:
30 Power Snatches @95#'s
50 cals Airdyne
30 Thrusters @95#'s
50 cals Airdyne
30 Power Cleans @95#'s
Time: 9m29s

Workout Video

Notes:

- The Chin-ups and Ring Dips felt great there getting better and my stamina is much better.
- For this chipper-esk complex, honestly I felt awesome. I was at that redline threshold throughout, my breathing was controlled for the most part. At the end I was able to dump the tank and finish hard.
- My Airdyne pace was 23mph+ for the first set and 22mph+ for the second set.

Mar. 11th

Week 21 / Day 6

10mins @90%:
15 Thrusters @65#'s
100 Double Unders
Score: 4 Rds + 10 reps
- 10mins rest
10mins @90%:
15 Power Snatch @65#'s
15 Box Jump Over- 24"
Score: 6 Rds + 9 reps

Notes:

- For both scenarios my breathing and movement was maintaining, constant.
- Thrusters were UB
- DU's, I decided to do set of 25's, this was way more manageable and kept my shoulders from getting too rocked.
- Power Snatches were UB and BJ Overs were constant.
- I'm pleased with both scores

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!!

Feb. 18th

Week 19 / Day 1

A. Power Snatch, build to a Touch n Go 3RM
Got up to 205#'s PR

Power Snatch Video

B. Front Squat @20x1, 5 reps @75% RM (275) x 5 sets, rest 3mins

@206.5#'s Completed

C. Hang Power Clean and Push Jerk, AMRAP @205#'s x 5 sets, rest 3mins, only can rest in front rack or on the hips

4 reps, 5 reps, 4 reps, 4 reps, 4reps

Notes:

- really pleased with the 3RM

- The FS felt really good

- HPC and PJ, the PJ was my limiter

Feb. 9th

Week 18 / Day 1

A. Squat Clean and Jerk, build to 95% RM (265#) for a single
Got up to 95% @252#'s
B. 3 Unbroken Power Snatch @155#'s x 10 sets for time- goal is sub 3mins
Time: 2m40s

Snatch Battery Video

C. 12 Unboken KB Front Squats @24kgs As Many Mins As Possible- Goal to complete 10mins

Score: 6 Rds* miscounted on the first 2 sets (11 reps a piece)

Notes:

- The SC and J felt good today

- The Power Snatch Battery, really pleased with this. Going into it I thought coach was crazy thinking I can do a sub 3min time. 

- My squat stamina is weak, my legs don't seem to be the issue for these, its my thoracic. I'm having trouble keeping my upper body in a good position for high repetitions. 

- Also I miscounted the first 2 sets on the KB FS, this a a tough exercise. 

Feb. 2nd

Week 17 / Day 2

A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set   (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s

Notes:

- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.

Feb. 1st

Week 17 / Day 1

A. Squat Clean. Front Squat. Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 257.5
B. 5 TnG Power Snatch per min for up to 10mins @135#'s
Completed 10mins
C. On the minute KB Front Squats @32kgs (+1 rep every min till failure)
Got up to Rd 8 + 5 reps

Notes:

- I'm feeling really good mentally and physically, I'm really focusing on getting great sleeps
- I'm pleased so far with the progress I've made and where I'm at right now compared to last year.
- My FS felt better this week compared to last
- The Split Jerk was the limiter, it was feeling poppy today and stable in the split stance.
- TnG PS were slick and simple
- Damn the KB FS suck, my shoulders and upper thoracic were holding me back. I need to be better at this.