Monday, March 31, 2014

Oly, Indoor League

500m row in 1:40
15min foam rolling

Snatch: 5 at 45, 65; 3 at 85, 95, 115lb
Snatch pull: 2x3 135lb
Squat clean and jerk: 3 at 150lb

Indoor league semi-finals: 45min indoor 4v4 make-it take-it ultimate, 46-24 half, 78-48 final (against the team we only beat by one point when I was absent)
60min rest
Indoor league finals: 45min indoor 4v4 make-it take-it ultimate, 25-1 run then 33-35 half, 76-57 final.

10-0 on the season with an average score of 89-51. Boom.

Sunday, March 30, 2014

Oly, CrossFit Games 14.5

2mi recumbent biking in 7:00
15min foam rolling

Power snatch: 3 at 45, 65; 5 at 85, 95, 105lb
Squat clean and jerk: 2 at 135lb
Clean pull: 2x3 at 165lb

CrossFit Games 14.5:
21 thrusters 95lb
21 bar-facing burpees
18 thrusters 95lb
18 bar-facing burpees
15 thrusters 95lb
15 bar-facing burpees
12 thrusters 95lb
12 bar-facing burpees
9 thrusters 95lb
9 bar-facing burpees
6 thrusters 95lb
6 bar-facing burpees
3 thrusters 95lb
3 bar-facing burpees
Completed in 19:40
Rounds: 3:35, 4:05, 3:50, 3:25, 2:25, 1:35, 0:45

Saturday, March 29, 2014

Oly, Front Squat, DCC Practice

10min recumbent biking warmup

Snatch: 3 at 45, 65, 85; 2 at 95, 105, 110; 1 at 120, 125lb
Squat clean and jerk: 2 at 135, 145, 155; 1 at 165, 170lb
Front squat: 1 at 145, 155, 165, 175, 185lb

45min mobility

4mi biking
3 hour practice

Thursday, March 27, 2014

Mobility, Oly, Yoga

30min mobility class

Power snatch: 3 t 45, 65, 85; 2 at 95, 100, 105; 1 at 110, 115, 120, 125, 130, 135; 2 at 120lb
Power clean to push jerk: 3 at 115; 2 at 135, 145; 1 at 155, 160, 165, 170, 175; 2 at 160lb

15 GHD situps
15 double-unders
20 GHD sit ups
20 double-unders
25 GHD sit ups
25 double-unders

75min intermediate yoga

Wednesday, March 26, 2014

Tuesday, March 25, 2014

Mobility, Oly, Workout

30min mobility class

Hang snatch: 3 at 45, 65, 85; 2 at 95, 100, 105, 110lb
Hang clean: 3 at 115, 120, 125, 130, 135lb

5 rounds for time:
12 burpee box jumps 24"
12 toes to bar
Completed in 10:50

Did the WOD portion as a partner workout so there was some built-in rest whenever I got off the bar and my partner wasn't done with the box.

Monday, March 24, 2014

Oly, Squat, Press, Indoor League

2.85mi recumbent biking in 9:00
20min foam rolling

Snatch: 3 at 45, 65, 85, 95lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165lb
Clean pull: 4x2 at 165lb
Front squat: 1 at 165; 5x1 at 175lb
Back squat: 1 at 185; 5x1 at 195lb
Military press: 3 at 95, 105; 5x3 at 115lb

45min indoor 4v4 make-it take-it ultimate, half 47-24, final 95-51

Sunday, March 23, 2014

Oly, CrossFit Games 14.4, DCC Practice

1.65mi recumbent biking in 5:00
Power snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165, 170lb

CrossFit Games 14.4:
AMRAP 14:00 of:
60 calorie row (3:00)
50 toes to bar (2:40)
40 wall balls 20lb 10' (3:00)
30 power cleans 135lb (4:20)
20 muscle-ups
Completed 180 reps in 13:10, 0 muscle-ups

I hit 5 muscle-ups before the workout and was feeling confident, but with 50 seconds left I was only able to attempt three and couldn't get up and over on any of them.

4mi biking
20min throwing
30min warmup
3 hour practice
3mi biking

Saturday, March 22, 2014

Snatch, Clinic, Showcase Game

Snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135, 140, 145lb (PR)
Snatch pull: 5x2 at 155lb

3 hour youth skills clinic

45min showcase game with DC Current and high school players

Friday, March 21, 2014

PT

45min physical therapy

Thursday, March 20, 2014

Mobility, Oly, Annie

30min mobility class

Snatch: 3 at 45, 65, 85; 2 at 100, 105, 110; 1 at 115, 120, 125, 130, 135lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 1 at 160lb

CrossFit "Annie": 50-40-30-20-10 reps of:
Double-unders
Situps
Completed in 7:40
Rounds: 2:20, 2:00, 1:30, 1:10, 0:40

Wednesday, March 19, 2014

Oly, Pullups, Throwing

Hang snatch: 5 at 65, 85; 2x3 at 90; 2x2 at 95lb
Hang power clean: 2x3 at 115; 2x2 at 125lb
Squat clean and jerk: 2 at 135, 140, 145, 150, 155lb
Clean pull: 4x3 at 160lb
Snatch balance: 3 at 95, 115, 125, 135lb
Pullups: 3x8; Tabata pullups: 10, 8, 7, 6
2mi biking
45min throwing

Was sick as a dog for two days, hence the skipped lifts. Tried to catch up a bit by doing 1.5 today, will finish catching up tomorrow. Programmed my snatch balances too high, too--last week I had to cut them out completely, this week I scrapped the plan and worked triples until it got too heavy. I hit three at 145 but only dropped into a full overhead squat on the last one.

Sunday, March 16, 2014

Oly, CrossFit Games 14.3

1.5mi recumbent biking in 5:00
15min foam rolling
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105, 110lb
Squat clean and jerk: 2 at 135; 3 at 145; 2 at 150lb

CrossFit Games 14.3: AMRAP 8:00 of:
10 deadlift 135lb
15 box jumps 24"
15 deadlift 185lb
15 box jumps 24"
20 deadlift 225lb
15 box jumps 24"
2 deadlift 275lb
Completed 92 reps total

Got off the box with about a minute left but was only able to squeeze in two deads at 275. Heavy.

Bench press: 5 at 95, 115, 125, 135; 3 at 145, 155; 2 at 165; 8 at 135lb
3x10 dips
5km recumbent biking in 10:00

Saturday, March 15, 2014

Oly, Back Squat, DCC Practice

Snatch: 3 at 65, 85; 2 at 95, 105, 110, 115, 120; 3x1 at 125lb
Snatch pull: 4x3 at 130lb
Back squat: 2 at 135, 155, 175; 5x2 at 185lb

4mi biking
30min throwing
3 hour practice
3mi biking

Friday, March 14, 2014

PT

60min physical therapy

Thursday, March 13, 2014

Mobility, Oly, Front Squat, Press, Yoga

30min mobility class

Snatch: 3 at 65, 85; 2 at 100, 105, 110; 5x1 at 120lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 4x1 at 160lb
Front squat: 1 at 155, 175, 185; 2 at 165lb
DB military press: 5 at 35, 40, 45, 50lb
Military press: 5 at 115; 4 at 115lb

75min intermediate yoga

Tuesday, March 11, 2014

Mobility, Oly, Agility, Throwing

30min mobility class
Hang snatch: 5 at 65, 85, 95, 95lb
Hang power clean: 2x5 at 115lb
Hang squat clean: 1x5 at 115lb

7min agility ladder drills
15min marking/throwing
30min hucking/running

5k biking

Monday, March 10, 2014

Oly, Front Squat, WOD, Indoor League

Squat clean and jerk: 3 at 115, 130, 140, 150lb
Clean pull: 4x4 at 155lb
Front squat: 4x2 at 155lb

10min ladder: 3, 6, 9, 12, 15...
Handstand pushups to 2 abmats
Skater squats (L)
Skater squats (R)
Completed round of 15 plus 15 HSPU, 150 reps total

45min indoor 4v4 make-it take-it, half 38-28, won 88-46

That's 7-0 on the season, total points 642-350 for an average margin of victory 91.7-50.

Sunday, March 09, 2014

Oly, CrossFit Games 14.2

1.5mi recumbent biking  in 5:00
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

CrossFit Games 14.2:
From 0:00-3:00 2 rounds of:
10 overhead squats 95lb
10 chest-to-bar pullups
From 3:00-6:00 2 rounds of:
12 overhead squats 95lb
12 chest-to-bar pullups
Completed 77 reps

3x15 toes to bar
3x15 dip station leg lifts

Saturday, March 08, 2014

Lift, DCC Practice

Power snatch: 3 at 45, 65, 85, 95lb
Squat snatch: 3 at 100, 105, 110lb
Snatch pull: 4x3 at 125lb
Bench press: 2x5 at 135; 2x5 at 145; 1x5 at 135lb
Back squat: 3 at 135, 155; 4x3 at 175lb

30min warmup
2 hour practice

Friday, March 07, 2014

PT

45min physical therapy

Thursday, March 06, 2014

Mobility, Oly, Couplets

30min mobility class

Snatch: 3 at 65, 85, 95, 105lb
Squat clean: 3 at 115, 135, 145, 155lb

5min ladder:
3 strict pullups
3 DB thrusters 25lb
6 strict pullups
6 DB thrusters 25lb
9 strict pullups
9 DB thrusters 25lb
4x3 kipping pullups
12 DB thrusters 25lb
2x3 kipping pullups

4 rounds for time:
10 box jumps 30"
12 kettlebell swings 24kg
Completed in 5:35

Tuesday, March 04, 2014

Recovery

30min mobility class

DB upright row: 10 at 20, 25, 30lb

21-15-9 for time:
Row (calories)
GHD hip extensions
GHD situps
Completed in 6:25
Rounds: 2:45, 2:15, 1:25

Sunday, March 02, 2014

CrossFit Games 14.1

5k recumbent biking in 10:00
15min foam rolling

CrossFit Games 14.1:
AMRAP 10:
30 double-unders
15 power snatch 75lb
Completed 5 rounds for a total 225 reps

Saturday, March 01, 2014

DCC Practice

Warmup, footwork, mini, scrimmage.