Another Saturday Morning

TRAINING:
A. Clean Grip DeadLift - build to a tough single - NOT a 1RM in a few sets
B. Close Grip Bench Press - build to a 1RM
C1. Close Grip Bench Press - 3 x 12 reps @ 2010; rest 2 min
C2. Clean GRip DL - 12 TnG light x 3; rest 2 min
+
3 sets:
20 swings tough
15 burpees fast
Airdyne 20 sec all out
rest walk 5 min
RESULTS:
A. 255#
B. 135#
C1. 85#, 75#, 75# (first set @ 85# blew my shoulders up way too much, no spotter so i dropped down)
C2. @ 135#
+
KBSwings all unbroken @ 70#
-"fast" burpees were not fast and my legs felt loaded on the airdyne so i wasnt moving as fast as i thought but it was still a full effort for today.
each set was just under 2min

A New Addition To My Training!

Just when I thought I would take some time off (I was thinking a week or so to recover physically and mentally), I became motivated to start preparing for next year. I have a few goals; I want to be more conditioned and more competitive for next year while still staying strong and powerful. Kimber, an incredible endurance athlete, took me out today to some trails I never even knew existed. We agreed to hold each other accountable for our goals and hit the trails 2 times per week. We will do hill repeats on some brutal hills, as well as increase cardiovascular conditioning through tempo runs/walks mostly uphill. I know she will push me and it is a great opportunity to improve on my endurance and mix up the scenery and training methods. Today was our first day out and I had a blast. I just bought a new pair of trail shoes and I can't wait to use them on Thursday! Before I did the trails, I did OPT's training for today because I am also getting ready to compete with the CrossFit Cadence Affiliate team in the regionals coming up in June!
TRAINING:
A1. Power Clean - 2-3 x 5; rest 2 min - leave some
A2. Bench Press - 5,3,1,3,5; rest 2 min - all reps high concentric speed
B. Airdyne sprints - 20 sec max effort; rest 2:40 x 5
C. Airdyne 10 min @ Z1
RESULTS:
A1: 145(3); 150(3); 150(3): 150(2); 150(2)
A2: 105; 115; 130; 120; 115
B. Done
C. Done
I took a short break after this training session then hit the trail. Great day of training and I am so glad to be feeling better! Here's a picture of my shoes to "spice up" the post. I know they are flashy but I figured why not!

Double Day!

TRAINING
part 1:
A. in 10 min on a timer build to a tough single in the Front Squat
B. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
C. in 10 min on a timer perform as many rounds of 4 ring HSPU and 10 pistols
D. in 10 min on a timer perform AMRAP Double Unders

rest 6+ hours

part 2:
A1. bench press - 3 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

RESULTS
Part 1:
A. worked up to 190# PR! Previous was 175# over a year ago
B. 1 set at 155# 2nd set I failed the 3rd @155# so dropped down to 135# for 4 sets
C. 7 Rounds + 1 HSPU (all HSPU unbroken and on parallettes)
D. 414

Part 2:
A. All sets @105#/8 pull ups every set
B. Completed
C. 155m, 157m, 154m, 156m, 154m

Bench/Watts!

Training:
7 sets:
AMRAP BWT Bench Press
rest 10 sec
Row 200 m @ maximum effort
(rest by sitting 6 min inactive)

rest 6+ hours

for time:

100 TGU - 1pd

(you must alternate hands/rep)

Results are reps and watt avg for each 200 m
BW= 140
1. 140 (1 rep) / 305.0
2. 140 (F) / 343.6
3. 140(F)/ 415.5
4. 135 (F)/ 363.2
5. 125 (2 reps)/ 334.6
6. 125 (2 reps)/ 318.1
7. 125 (2 reps)/ 316.4
first rep at 140 = pr


100 TGU @ 1 pd
33:28