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. 21st

Phase 1 / Cycle 7 / Day 1

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
                        @40x1, 5 reps @225# x 5 sets, rest 3mins
@225# Completed
B. Squat Clean, build to a tough TnG Triple- not a max, just tough
Got up to 225#'s
C. Kipping HSPU to Deficit, 2 tough reps per min for 10mins
@5" 8 sets     @7.5" 1 set     @10" 1 set
D. Negatives HSPU, 2 tough reps per min for 10mins- 5sec eccentric per rep
@10" Completed *closer grip
E. GH Raises @20x0, 6-9-12-15, rest 2mins- reduce intensity
25, 15, 5, 0(13/2)

Notes:

- BS felt really horrible today, so I adjusted to how I felt.

Dec. 5th

Phase 1 / Cycle 5 / Day 3

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Above Knee Hang Squat Clean. Squat Clean, 1.1, build to a tough set- drop each rep
Got up to 245#'s
C. Strict HSPU to Deficit Cluster, 2.1 x 10 sets, rest 1m30s
@3/8" 6 sets     @1" 2 sets     @1.5" 1 set     @2.5" 1 set
D. GH Raises Drop Set @20x0, 5.5 x 5 sets, rest 2mins- reduce intensity for 2nd 5 reps, rest 10sec b/t sets
25/0, 25/0, 25/0, 25/0

Nov. 19th

Phase 1 / Cycle 3 / Day 3

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Squat Clean Cluster, 1.1- work to a challenging set
Got up to 255#'s
C. Strict HSPU to Deficit, 1 tough rep every 20sec for 20mins- goal is to get to deficit
*Completed all 60 rep- 16 reps @1", 9 reps @3/8", the rest to the floor
**took me an extra 14mins of rest time
D. GH Raises w/ Light Bands @20x0, 6-8 reps x 4 sets, rest 2mins- make them all tough
Lil Purple Band- 8 reps x 4 sets

Notes:

- The BS was tough
- SC, the 2nd rep on the SC was a struggle
- HSPU, incorrect progression for this. This was way TOO HARD, Failed epically.
- GHR, these were good

Nov. 11th

Phase 1 / Cycle 2 / Day 3

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Clean Pull. Power Clean. Squat Clean, 1.1.1- reset b/t reps
Got up to 265#'s
C. Strict HSPU's, 2 tough reps per min for 20mins
From Floor, completed all UB
D. GH Raises @20x0, 8-12 reps x 4 sets, rest 2mins- make them all tough sets
15 (12), 18(9), 15(8), 15(8)

Notes:

- BS is feeling stronger
- SC @265 was tough, not a max
- The HSPU was tough as usual
- GHR, I changed the leverage to make it harder but also to put less strain on my knee caps.

Nov. 3rd

Phase 1 / Cycle 1 / Day 3

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Power Clean. Squat Clean, 2.1- build to a tough set
Got up to 255#'s
C. Strict HSPU, 2 tough reps per min for 15mins
From Floor Completed
D. GH Raises @20x0, 8-12 reps x 3 sets, rest 2mins- make them all tough sets
15(12), 18(10), 21(8)

Notes:

- The BS was moderate effort, not at all easy for me right now
- SC was really tough at 255#'s, might've been from the lack of warm-up progression / reps. Also I haven't done this exercise in a long time
- HSPU, this was getting tough at the end. Let's keep progressing on this exercise. (ex. next week 3 reps every min for 15mins)
- GHR, every set was tough

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. 29th

Week 3 / Day 5- Regional Prep

OHS, quickly build to a moderately tough single
Got up to 225#'s
+
4 Squat Clean @225#'s per min for 4mins
3 Rds w/ 4 reps, 2 reps on the last Rd
+
15 Burpee MU's ALL OUT x 2 sets, rest 5mins b/t sets
1. Time: 1m58s     2. Time: 2m20s
+
3 sets: 
20 Kipping HSPU
20 Chin-ups
*rest 2mins
1. 1m46s
2. 2m26s
3. 3m06s
+
3 sets:
20 T2B
10 Fat Bar STO @160#'s
10 Fat Bar Front Rack Walking Lunges Forward Lunge @160#'s
*rest 2mins
1. 2m28s
2. 2m31s
3. 2m28s

May. 20th

Week 2 / Day 4 Regional Prep

A. Squat Clean, build to 275lbs for a single
Not completed, only got up to 245lbs
B. Squat Clean @225lbs, 4 TnG per min for 5mins
4 reps, 4 x 2 reps
C. Row, 4 x 75sec @97%, rest 7m30s
Did Not Do

Notes:

- limited today from my knee
- I'm taking 4 days off from any leg work. Hopefully Mike will adjust the program and give me Upper Body workouts the next 2 days.

May. 11th

Week 1 Regional Prep

A. Squat Clean, build to 265lbs for a single
Completed
B. Squat Clean @225#'s, 3 TnG per min for 7mins
Completed 5 sets straight, only 2 reps on the 6th, got 3 reps on the last set
C. 5 x 60sec Row @97%, rest 6mins
(distance (m) / avg / 500m)
1. 336m / 1m29.1
2. 334m / 1m29.7
3. 332m / 1m30.1
4. 340m / 1m28.0
5. 338m / 1m28.6

Notes:

- Absolutely got smashed on the night shifts, did at least 700km of driving in two night, that's including 3 separate trips to Janvier which is 220km round trip. I have some to catch up on some Zzzz.
- The SC at 265# felt alright
- On the 6th set I should've waited 10-15sec before starting, I just didn't want to push it with terrible form. The 7th set was alright, I started 30sec into the minute. This was pretty hard for me!
- The Row was alright I wanted to stay under the sub 1m30 mark.

May. 4th

Week 28 / Day 4

Squat Clean. Split Jerk. BTH Split Jerk, 1.1.1 @185#'s x 6 sets, rest 1m30s
Completed
+
5 Unbroken TnG Squat Snatch @155#'s per min for 10mins
5 reps, 5 reps, 5 reps, 4 reps, 2 reps, 3 reps, 2 reps, 2 reps, 1 rep, 4 reps
33 reps / 50 reps
+
For time:
21 Strict HSPU
21 Strict Pronated Chin-ups
21 Strict Ring Dips
21 Strict Supinated Chin-ups
21 Push-ups
Time: 9m21s

Notes:

- My focus for the tech portion was the catch in the SJ
- The Snatch Battery sucked, I knew this was going to be hard. Every set was TnG on the minute. I finished the full 10mins of work because some reps are better than none. On the last set I started 30sec into the last minute, everything else was on top of the minute.
- The Upper CP was okay, my HSPU need work.

Apr. 15th

Week 26 / Day 1

A. Above Knee Hang Squat Snatch . Squat Snatch , 1.1, build to a tough set
Got up to 205#'s
B. Squat Clean and Split Jerk Cluster, 1.1, build to a tough set
Got up to 250#'s
C. Squat Snatch, 1 rep @185#'s per min for 20mins
Completed

Apr. 2nd

Week 24 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep per minute @70% RM (275) + Chains x 10mins
@192.5# Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C. CGBP @20x1, quicky build to a tough single
Got up to 275#'s
D. 3 Unbroken Muscle-ups x 10 sets for time
Time: 6m33s

Notes:

- The FS felt good
- Squat Cleans, felt better this week.
- Got 275#'s easily, went for 300#'s almost got it. Tried 285#'s after, I was too gased.
- For the Muscle-ups I was a minute slower but I was more aggressive than last time. I failed on 2 sets, last I failed on none of them.

Mar. 25th

Week 23 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep @70% RM (275) + Chains x 7 sets, rest 1m30s
@192.5#'s Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C1. CGBP @20x1, 1 rep x 7 sets, rest 10sec- Moderately Tough
7 x 255#'s
C2. Ring Muscle-ups, 4 Unbroken x 7 sets, rest 10sec
All UB
C3. Kipping HSPU, 6-8 reps x 7 sets, rest 3mins
7 x 8 UB reps

Notes:

- The FS felt great, I felt solid and I was moving the weight well
- The TnG SC were good, it's amazing how this can jack my heart rate up. 3 TnG would be really tough for 10mins
- I wish my MU were as good as today, I need to focus on getting a better swing and kip with my legs more. On 13.3 I was using my Upper Body too much and wasn't using the optimal technique.
- The HSPU were good

Mar. 10th

Week 21 / Day 5

A. Squat Clean, build to a 1RM
Got up to 275#'s
B. Thrusters, 3-3-2-2-1-1, rest 2mins- increase load per set
165, 180, 195, 210, 225, 240 PR!

Thruster PR Video

C1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 10sec- moderately tough
205(3), 205(3), 205(3), 205(3), 205(2)
C2. Ring Muscle-ups, 3 Unbroken Reps x 5 sets, rest 10sec
Completed
C3. Kipping HSPU, 6-8 reps x 5 sets, rest 3mins
8 reps, 8 reps, 8 reps, 6 reps, 6 reps

Notes:

- So I woke up this morning and checked the Leaderboard like the addict I am. I wasn't listed anymore, I check my email (junk), CF emailed me with a computer generated answer, your video needs to be unedited. I had a mini jammer. I think I fingered it out, I hope so.
- To the workout, for the Squat Clean, I was able to clean, 295, 286 x 2, but I didn't have the strength to get out of the bottom. 275# is my max right now, a positive though is my SC is stronger than in the last few months.
- Thrusters were great, hit a PR can't do any better than that.
- CGBP was probably tougher than moderately
- MU's easy
- Kipping HSPU were getting tough by the third set.

Feb. 23rd- CrossFit Tester

Week 19 / Day 6

"CrossFit Tester"

5 Rounds For Time of:
10 Squat Cleans @115#'s
20 CTD Burpees- no jump @ the top
Time: 11m23s

CrossFit Tester Video

Notes:

- I honestly think I paced this perfectly for myself. I knew this workout would be anterior dominant throughout and I didn't want to crash too early. The lactic really started to hit me at the end of the 4th rd of SC's but the finish was in sight.
- SC were all fast singles
- Burpees were steady
- 1st rd took 1m55, 2nd and 3rd round took 2m05, 4th and 5th round took 2m20, apporx

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.

Jan. 24th

Week 16 / Day 1

A. Squat Clean. Split Jerk. Squat Clean, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 255
B. Power Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, rest 4-5mins- start @175#'s
175, 180, 185, 190
C. Dbl KB Front Squats @24kgs/arm- held in front rack, 10 UB reps per min for 10mins
Completed

Power Snatch Cluster @190#'s

Notes:

- Overall felt great today!!
- not the biggest weight for the squat clean but executed every rep, which is nice
- felt good on the power snatch, 190#'s for 7 reps but had trouble last week with 210
- The KB Front Squats were tough, especially holding the front rack. Shoulders were the major fatigue.

Jan. 10th

Week 14 / Day 3

A. Snatch Balance, build to a heavy single
225#'s PR!!!
B1. Squat Clean Cluster, 1.1 x 5 sets, rest 1m30s- nothing over 225#'s
@225#'s Completed
B2. AMRAP Strict HSPU x 5 sets, rest 1m30s
8 reps, 8 reps, 5 reps, 4 reps, 6 reps
C. 5 Muscle-ups per min for as many mins as possible (up to 12mins)
8 rds + 3 reps

Notes:

- PR for the Snatch Balance I take it.
- SC felt good
- HSPU are still not where they should be.
- MU's done with false grip, 1st 3 sets were UB, an improvement from last week for sure. Maybe if I did singles all the way through I might've maxed on time but I need to work on multiple reps.