[Wednesday] 11.27.13 at A-Town

AM

[A] Warm-up
Junkyard Dog

[B] Strength

Front Squat
3 x 145
3 x 185
3 x 225
3 x 245
3 x 265

[C] Wod

9-7-5

Pull-ups
Ring Dips
Power Snatch (#135)

Results:  7:35

[Tuesday] 11.26.13 at A-Town

AM

[A] Warm-up

4 Rounds
:15 Jumping jack
:15 Squat
:15 Mountain Climbers
:15 Jumping Squat

[B] Strength

Deadlift E2M
5 x 185
5 x 225
5 x 245
5 x 265
5 x 285

[C] Wod

7 Rounds for time
7 Power Cleans (#155)
30 Ab-sit-ups

Results: 14:25

[Monday] 11.25.13 at A-Town

PM

[A] Warm-up

500 m row
30 Squat against a box
20 GHD sit-up
30 OHS with pvc

[B] Strength
OHS
5 x 85
5 x 105
5 x 125
5 x 135
5 x 145

[C] MetCon
10,9,8,7.....
Thruster (#95)
Ring Push ups

Results: 9:35

Thrusters, I tended to lean forward. TnG on all Thrusters-- Ring pushups were slowed around round 7. Had to start breaking them into twos.

[Saturday] 11.23.13 at A-Town

I have been on the road for the last 2 weeks for business. Luckily, I had the opportunity to stop in a few times at A-Town Crossfit, in Arlington, TN. Here they have a focus on strength, which brings me back home. I am glad to have met some cool folks Jon, Ty, and Jeff, and appreciative of letting me stop by for so long and workout. I absorbed great lifting techniques, advice and wisdom. I thought I was in shape, until I did some work on the rings.

Need to work on

Footwork
Grip
Launch
Finish

AM

[A]"Annie" 

50-40-30-20-10
DU
Sit-ups

Result: 10:22

[B] Ladder-Reserve Ladder
10---> 1 HSPU
1---->10 Ring Dips

Result: 20:15

[Friday] 11.15.13

AM

[A] Strength 

Snatch
2x 120
2 x 135
1 x 145
1 x 160
1 x165

Strict Press
5 x 135
5 x 135
5 x 140

Back Squat

5 x 235
5 x 255
5 x 280

[B] WoD

3 Rounds

Against a 5 minute running clock
Row 500m
Run 400m
Max DU with remaining time

Rest 5 Minutes

R1: 21
R2: 30
R3: 29

Strong row--decent run. Had about 1:10 each round to do max DU. I just suck at them. I need to learn to love these ASAP

[Wednesday] 11.13.13

AM

Strength

Clean and Jerk
2 x 150
2 x 165
1 x 180
1 x 195
1 x 205

Front Squat
5 x 200
5 x 225
5 x 240

Deadlift
5 x 275
3 x 305
1 x 330

Weighted Pull-ups
3 x 5 with #15

Can only get 2/3 strict pull-ups per round. Then do 2 negatives to find up the set. This is super hard!

PM

[A] Foam Roller
Loosen the muscles up
[B] Skill
10 minutes of work
Ring Dips 30s work/30s rest
8/6/4/3/2/2/2/2/2/2
[C] Row
10k
42:53

[Tuesday] 11.12.13

AM

A. Strength

Snatch

2 x 120
2 x 125
1 x 145
1 x 160
1 x 165

OHS

5 x 135
5 x 135
5 x 150

PM

[A] 20 rep Benchmark
Jerk (#135)
Result: 40 seconds
TnG- Felt good all the way through. Will go heavier next time!

[B] WoD
2 Rounds-- Just do it!
20 lungs
20 HRPU
20 Front Squat (#95)
20 Push Press (#95)
50 DU

R1: Went unbroken all all sets except DU- Need work on connecting these
R2: FS- 15/5, PP- 10/10- DU were the same as R1

[Monday] 11.11.13

PM

Woke up late this morning, so it will be a long evening!

[A] Strength

Clean and Jerk
2 x 150
2 x 165
1 x 185
1 x 195
1 x 205

Back Squat

5 x 235
5 x 255
5 x 280

[B] Cleans
[1A] 5 min- EMOM 65% of 1rm clean x 5 (#150)
[1B] 5 min- EMOM 75% of 1rm clean x 3 (#185)
[1C] 5 min- EMON 80% of 1rm clean x 1 (#205)

[C] WoD
6 min AMRAP
10 Kb Swing (#70)
5 Burpees

Results: 6 +4

Rest 6 mins

6 min AMRAP

3 Wall Walks
6 Box Jumps (30")

Results: 5 +2

Felt really good this afternoon. First time doing wall walks, and love the odd movement. Great work today. Calves are a little sore from burpee box jumps on Saturday.

[Saturday] 11.09.13

In teams of three, complete 5 rounds for time:

400 m
Box Jump Burpees (24")
Shoulder-to-Overhead (#75)

Once the wod starts the barbell cannot touch the ground. If it does the team must complete 10 burpees.

Results: 37:25

Stayed steady during the box jump burpees and 400m. Broke the Push press into 2 x 15. Body is aching from a long week. Ready for a day of rest tomorrow!

[Friday] 11.8.13

AM
Strength

Snatch        
2 x 110
2 x 120
1 x 135
1 x 145
1 x 150

Press

5 x 135
5 x 135
5 x 145

Back Squat

5 x 225
5 x 245
5 x 265

[Thursday] 11.7.13

PM

[A] 12 minutes of Skill work
30 seconds on/30 seconds off
Kipping pull ups

[B] Wod
6 Rounds for Reps
30 seconds of KB Swing (#70)
30 seconds of rest
30 seconds of DU
1 minute rest

Results: 17: 21: 53: 43:41

It has been awhile since doing DU, it took two rounds to get the feel of the rope. Never been good at them but strung 15-20 together. Every round I got 13 KB Swings

[Wednesday] 11.6.13

AM

Strength

Clean & Jerk

2 x 145
2 x 160
1 x 175
1 x 190
1 x 205

Front Squat

5 x 190
5 x 210
5 x 230

Deadlift

5 x 265
3 x 295
1 x 320

Weighted Pull-ups
3 x 5 (#15)

PM

GRT at Cumberland Park

[Tuesday] 11.05.13

AM

[A].EMOM- 12 mins
Power Cleans TnG x 3 65% of 1rm (#155)

Felt Strong, and fast. Could of gone heavier.

[B]. 3 Rounds for Time
400m
Power Cleans x 9 (#185)

R1: 6/1/1/1 2:34
R2: 6/1/1/1 2:53
R3: 6/1/1/1 2:28

Total Time: 13:37

Running, is running. I need help with cardio, but not my focus at this time. Power cleans were heavy, but happy with 6 TnG, and 3 singles.

PM
[A] Strength

Snatch
2 x 100
2 x 120
1 x 135
1 x 145
1 x 150

OHS Squat
5 x 120
5 x 130
5 x 145

[B] Rowing
2K: 7:48

[C] 20 Rep Benchmark
Benchpress (#185)

Did 14 TnG, 3/3. Pretty heavy
Time: 1:54

[D] Gymnastics
Max Ring Dips in 60 seconds
13

[Monday] 11.04.13

AM
Strength

Clean and Jerk
2 x 145
2 x 160
1 x 175
1 x 190
1x 205

Back Squat

5 x 225
5 x 245
5 x 275

PM

2 RFT:

OHS x 15 (#95)
400m run
Push Press x 15 (#95)
200m run
Hang Clean x 15 (#95)
100m

Time: 12:47

Legs are torched, and felt sluggish. The workout this morning drained me. I also gave blood, and felt dizzy, so I stopped with 2 rounds instead of 3.

[Friday] 11.01.13

AM

Strength

Snatch

2 x 105

2 x 115

1 x 135

1 x 140

1 x 145

Press

5 x 135

5 x 135

5 x 135

Back Squat

5 x 225

5 x 245

5 x 265

Felt good! Strong, but it is also week one! Get ready for a big week of strength.

[Wednesday] 10.30.13

AM
Strength

Clean and Jerk

2 x 140
2 x 155
1 x 170
1 x 185
1 x 195

Front Squat
5 x 180
5 x 200
5 x 225

Deadlift
5 x 255
3 x 285
1 x 315

Weighted Pull-ups
3 x 5 with 15
Strict pull-ups- I am awful at these. Worst part of the strength program. Last set, I did negatives

PM

[A] EMOM 12 minutes
Even: Power Cleans x 5 (#135)
Odd: HRPU x 15

[B] EMOM 16 minutes
Even: Burpees x 10
Odd: V-ups x 10

[C] EMOM 16 minutes
Even: Deadlift x 5 (#225)
Odd: Ab-Sit-ups (12)

Felt really strong through the whole workout. V-ups and sit-ups were the hardest to complete. Need work with the core. Deadlifts could of be heavier 285?

[Tuesday] 10.29.13

AM

[A] Strength

Snatch

2 x 105
2 x 115
1 x 130
1 x 140
1 x 145

OHS

5 x 115
5 x 125
5 x 140

[B] Metcon
10 minute AMRAP

25 DU
100m run
4 HSPU

5 rounds

Still not great on DU, it was a hit and miss. Getting better at this skill, but still not perfect.

PM

[A] Rowing
2K- 8:18

[B] 20 Rep Benchmark
Hang Clean- TnG (#135)

Time: 1:28

13/7: Work at this until I can get all unbroken!

[C] Metcon

10 minute AMRAP
2 TGU (1R/1L) (#53)
10 Ring Bench Press

Rounds: 5 

[Monday] 10.28.13

AM
Strength

Clean and Jerk

2 x 140
2 x 155
1 x 170
1 x 185
1 x195

Back Squat

5 x 215
5 x 235
5 x 265

PM

[A] Rowing
2K- 8:23

[B] Metcon
10,9,8,7,6,5...
Wall Ball (#20)
Burpees

Time: 5:18