Nov. 1st

Week 4 / Day 5

Aerobic Tester:

10 Rds for time of:
300m Row
9 CTD Burpees
Time: 17m09s

Oct. 20th

Week 3 / Day 2

AD 10mins @easy pace
Completed
+
60sec DU
rest 60sec
60sec CTD Burpees
rest 2mins
x3
Score:
(DU / Burpees)
1. 97 reps / 21 reps
2. 98 reps / 21 reps
3. 96 reps / 21 reps
+
35sec AD very hard
*rest 2m30s-4m30s
1. 32 cals
2. 24 cals
3. 28 cals
4. 29 cals
5. 29 cals

Oct. 15th

Week 2 / Day 4

A. Back Squat, build up to a 1RM
Got up to 320#'s
B. Back Squat 30x0, AMRAP 85% of part A
@272#'s 6 reps
+
For time:
50 DU
10 CTD Burpees
40 DU
10 CTD Burpees
30 DU
10 CTD Burpees
20 DU
10 CTD Burpees
10 DU
10 CTD Burpees
Time: 4m37s

Notes:

- Really happy with my BS, I've only done one session of BS a week ago in the last 6 months. The rep felt really clean and powerful too.
- DU weren't too bad, bumble on the first 50 but the rest were slick.

Oct. 6th

Week 1 / Day 3

6 sets: HARD
15sec KB Swings @70#'s
15sec CTD Burpees
15sec Rowing
*rest 2-4mins

Scores:
(KB/BUR/ROW)
1. 7, 6, 9
2. 7, 6, 8
3. 7, 6, 9
4. 7, 6, 9
5. 7, 6, 9
6. 7, 6, 9

Mar. 17th

Week 3 / Day 1

30mins @moderate effort:
50 DU's
20 cals Airdyne
10 CTD Burpees- no jump @ top
20 cals Airdyne
Score: 8 Rds + 11 reps

Notes:

- My DU's are getting much better
- AD pace was above 21mph

Feb. 14th

Phase 2 / Cycle 5 / Day 2- Modified

20mins @moderate effort:
250m Row
5 T2B
5 CTD Burpees
5 T2B
30sec Front Bridge
Score: 8 Rds + 180m
+
rest as needed
+
5 Rds for time of:
10 Power Cleans @115#'s
15 Wall Balls- 20#'s
Score: 5m11s
*Goal sub 6mins

Tester Video

Notes:

- Enjoyed the 20min workout, the 2nd set of T2B were the hardest to maintain.
- Pleased with the testers time, I'm glad I was able to hold on and go Unbroken through both movements. Very Encouraging.

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. 5th

Phase 2 / Cycle 1 / Day 2

Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
Got up to 215#'s
+
4 sets ALL OUT:
10 Power Cleans @155#'s
10 CTD Burpees
10sec Airdyne
*rest 6min b/t sets
1. 1m03s
2. 59sec*
3. 1m01s
4. 1m00s
+
5 sets @high effort:
30sec Wall Ball- 20#'s
30sec rest
30sec KBS-32kgs
30sec rest

Scores:
Wall Balls- 16, 15, 15, 15, 15
KBS- 13, 13, 14, 14, 14

Notes:

- Felt good on the Presses
- This is the first speed work I've done this year, needs work.
- Missed counted 1 rep on the burpees on the 2nd set
- moving fluidly and breathing good on the WB/KBS

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. 24th

Phase 1 / Cycle 7 / Day 4

Squat Snatch. Above Knee Hang Squat Snatch, 1.1 x 10 sets, rest 1min- 5 sets @145#'s, 5 sets @165#'s
Completed
+
10 Rds for time of:
500m Row
15 CTD Burpees
Time: 27m45s
*Goal is sub 30mins

Notes:

- I felt tight in the Shoulder / Upper Thorax Regions in the Snatch Tech. I'm always a little tight from the Upper Body work from the previous day
- Felt good on this tester, paced the rowing between 1m50- 1m55, steady on the Burpees. Each Rd was done in 2m45ish.

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

Dec. 6th

Phase 1 / Cycle 5 / Day 4

6 x 3mins Airdyne @90% / 3mins Airdyne @50%
Distance= 10.79 miles     Cals= 456      Avg MPH >22mph
+
3 sets @high effort:
30sec Wall Balls- 30#'s to 10'
30sec rest
30sec Toe Through Rings
30sec rest 
30sec Box Jump- 24"- step downs
30sec rest
30sec Burpee- no jump at top
30sec rest

Score:

Wall Balls- 15 reps, 15 reps, 15 reps
Toes Through Rings- 16 reps, 16 reps, 16 reps
Box Jumps- 12 reps, 13 reps, 15 reps
Burpees- 11 reps, 11 reps, 12 reps 

Nov. 12th

Phase 1 / Cycle 2 / Day 4

15 x 1min Airdyne @90% / 1min Airdyne @50%
Distance = 9.37 miles     Calories = 452     Avg MPH > 23mph
+
3 sets @ High Effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec CTD Burpees- no jump
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest

Score:
Alt. DB PS- 8 reps, 9 reps, 9 reps
Burpees - 10 reps, 10 reps, 10 reps
Box Jumps- 10 reps, 11 reps, 12 reps

Notes:

- Airdyne was tough as usual
- Felt solid in the PS, Burpees, BJ

Nov. 10th

Phase 1 / Cycle 2 / Day 2

500m Row @2k PR x 8 sets, rest 3mins
(time)
1. 1m38.9
2. 1m38.9
3. 1m38.2
4. 1m38.6
5. 1m38.0
6. 1m37.3
7. 1m38.5
8. 1m37.0
+
For time:
DU's- 50, 40, 30, 20, 10
CTD Burpees- 10, 10, 10, 10, 10
Time: 5m00s

Notes:

- The Rowing was tough
- Felt good on the couplet, only broke on the DU's twice

May. 26th

Week 3 / Day 2 Regional Prep

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jump- 30"
Time: 5m27s
+
Kipping HSPU, 7 reps per min for 10mins
Completed
+
AMRAP CTD Burpees in 90sec ALL OUT
Score: 34 reps
rest 7m30s
AMRAP Cals on Airdyne in 90sec @97%- > 27mph
Score: 58 cals
rest 7m30s
AMRAP CTD Burpees in 90sec ALL OUT
Score: 35 reps

Notes:

- I had zero motivation for the workout today for some reason but I'm really pleased with the results.
- Event 5 breakdown- Done with No Oly Shoes. I did step downs for the Box Jumps. This was a PR for me (2011 CF Regional- Time: 6m18s). I honestly broke up the DL way too much. This should be a sub 5min.
- The Kipping HSPU was tough
- I made sure the CTD Burpees were great reps
- I'm really stoked with the Event 5 time, I actually wasn't that exhausted after doing it.

Apr. 25th

Week 27 / Day 3

15mins @75%:
100 Jump Rope Singles
10 Anchored Sit-ups
10/arm KB Snatch @16kgs     Score: 7 Rds + 100 + 10 reps
- rest 5mins
15mins @75%:
250m Ski Erg sub 2m10s / avg 500m
15 Burpees- no jump @ top     Score: 7 Rds + 250m + 4 reps
- rest 5mins
15mins @75%:
0.5 miles Airdyne >22mph
15 Back Ext.
15 Unanchored Sit-ups     Score: 6 Rds + 0.06 miles

Notes:

- This style of workout is perfect for me coming off of my 2nd night shift

Apr. 11th

Week 25 / Day 4

15, 12, 9 reps for time:
Power Clean @115#'s
CTD Burpees
Time: 2m30s * miscounted 1 rep on the 9 reps of PC
+
10min rest
+
15, 12, 9 reps for time:
Power Clean @115#'s
CTD Burpees
Time: 2m40s

Notes:

- I was able to recover fast after the 1st set
- Obliterated after the 2nd set, I had to lay down for 20mins
- I'm pleased with the times, pretty the same as last time

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. 10th

Week 18 / Day 2

A1. Behind the Neck Split Jerk, 1 tough rep x 5 sets, rest 10sec
245, 255, 265, 265, 275
A2. 3 tough Kipping HSPU to Depth x 5 sets, rest 10sec- tougher then last week
(11") UB, UB, UB, UB, 2/1
A3. Bar Muscle-ups, 3 reps x 5 sets, rest 3mins
UB, UB, UB, UB, UB
+
15, 12, 9 reps for time of:
Power Clean @115#'s
CTD Burpees
Time: 2m32s* PR! (Previous PR was 2m37s on Feb. 4th, 2012)

LEnd Part 1 Video

+

Rest 10mins

+

15, 12, 9 reps for time of:

Power Cleans @115#'s

CTD Burpees

Time: 2m39s

LEnd Part 2 Video

*Goal is to go Sub 3mins on both Parts

Notes:

- The Lactic Power Triplet was good, missed a couple reps on the last set of A2. 

- I was maxed out for depth on the Kipping HSPU

- Really happy with the The Lactic Endurance Parts!! I was able to hit a PR. My recovery was excellent. 

Jan. 17th

Week 15 / Day 2

A1. Kipping HSPU to Depth, 3-5 reps x 5 sets, rest 1m30s
(10") 5 reps, 5 reps, 5 reps, (11") 3 reps, 3 reps
A2. AMRAP Supinated Strict Chin-ups @50# extra x 5 sets, rest 1m30s
10 reps, 8 reps, 7 reps, 6 reps, 6 reps
+
5 sets @100%:
30sec KBS- 40kgs
30sec CTD Burpees
* rest 6mins b/t sets
(KBS / Burpees)
1. 14 reps / 13 reps
2. 14 reps / 13 reps
3. 14 reps / 14 reps
4. 14 reps / 14 reps
5. 15 reps / 13 reps

Notes:

- Part A1- Maxed out the parrellettes depth on the last 2 sets. Width was '12 regional
- Part A2- I felt my reps were alright, it would be nicer if all the reps could be closer together.
- really pleased with my scores on the couplet interval.