June 29th 2011

3 Position Clean on set#4 @ 185


A.M.

A. 3-position clean (high hang, knee cap, floor) x 4 sets; heavy as possible
155,165,175,185
High hang was new to me, never done those before....

B. Front Squat- 5 x 3 @ 83% (follow each set with 5 broad jumps

@230 felt good and broad jumps were a good ad

C1. Ring Push Ups @ 32X2; 3 x amrap; rest 10 sec
17,16,16..these were tough on the abs to stay in the plank since with the tempo it took a long period of time to complete the push-ups

C2. Sit Ups- 3 x 30; rest 90 sec

DONE..slow like all my sit-ups....

P.M. 

10 sets of 10 pull ups on the minute
DONE..no butterfly

+ 

 10 min amrap Row 2k + max Double unders 

(start w/ 2k row then remainder of 10 minutes complete max DU's)
Row was 7:55 and 110 DU's...shoulders did not want to do them!!!

June 28th 2011

 

A. Tall Split Jerk- 3 x 3 focus on foot work
@95..felt fast!

B. Split Jerk @ 80%- 3 x 3; rest 1 min
@180 and back to rack position each time, no dropping to box...

C. Split Jerk % 90%- 3 x 3; rest 3 min
@200 and back to rack position each time, no dropping to box...So freaking heavy for me but got all 3 sets!

Hand Stand walking practice 10 min
These did not feel to good today for some reason but got some great practice in.

June 27th 2011

Video of Set 1 and Set 4...Pretty sure you can tell which one is which!!!

A.M.

A.  Halting Snatch Grip Dead Lift- 3 x 3 heavier than last week
205,215,225

B. Sq Snatch- 4 x 1 @ 70%, 4 x 1 @ 80%, 4 x 1 @ 90% on the minute, if all successful continue as high as possible off the clock (film one at each weight)

4x112, 4x130, 4x140
missed 1 @ 130 and 1 @ 140

C. Snatch High Pull @ 110% of Snatch- 3 x 3

@175

D. Snatch Balance- build to heavy 3 (use blocks and film this)
175...tough to get arms locked and in active position today

P.M. 

5 sets @ 95%; rest 4 min

10 Burpees AFAP

10 Box Jumps, 30"

10 KB Swings, 2pood

                                                                         Row 150m

Set 1- 1:39

Set 2- 1:42

Set 3- 2:03

Set 4- 2:06

Set 5- 1:55

Felt pretty rough. Only had a few hours of sleep due to a sick little one. Arms still stiff from Saturday. No excuses and I don't think it would have made a time difference but believe I would have felt better during and after. This hurt me bad!!! Thanks Coach

.... on my ZONE!!

So here is a little pizza I made today that is a little high on the FAT side but everything else fits the blocks I have been following. Below is an image (when I can get phone to work) as well as the nutritional information. The FAT content could be lowered just by using less cheese and/or lower fat cheese...I used the real stuff!! Yummy treat after a rough testing day.

Directions:

Take one "Light Spinach Flat Out" pretty much like a wrap and put a little olive oil on each side and bake 7 min. Remove and place 1/4 Cup Spaghetti sauce, 1/2 cup of cheese and 16 pepperoni on top. Return to oven for 7 minutes, remove and eat!!!

Nutritional Info:

 24g Carbs

29g Fat

24g Protein

Blocks:

3 Carb

20 Fat

( I usually go overboard on fat but this is even a little high for me on a single meal, you an lower this by getting a low fat cheese)

4.5 Protein

June 25th 2011

100 Pull-ups for time - 3:18 (mid wod)


Testing

Row 1000m

100 Push Ups

Row 1000m

Time- 11:29 (first row 3:39 / 2nd row 3:52)

Rest 5 min

100 Pull Ups for time

Time- 3:18 (man that row and pushup made it rough...nice rip on hands!!)

Rest 3 min

Run 800m for time

Time- 3:50 (felt like crap and it is way to slow...working on it)

June 22nd 2011

A.M.

A. Clean Grip Halting Dead Lift- 3 x 3; little heavier than last week
@255 all sets, wanted to keep for perfect!

B. Clean & Jerk- 5 x 1 on min @ 65%, 5 x 1 on min @ 75%, 5 x 1 on min @ 85%
5 @ 150, 5 @ 175, 5 @ 195

     If all success, continue as high as possible with the clean off the clock

+

5 min Hang Squat Clean ladder w/ 135- 1, 2, 3, 4, 5
3 sets!!! OUCH..felt good and fast!

            do 1 hang squat clean drop, 2 and drop, 3 and drop, etc. up to 5, then start over at 1.. 1 set is getting all the way through 5.  5 min AMRAP

P.M.
Only about 2.5 hours rest due to schedule

3 sets; rest 5 min b/w sets

10 burpees AFAP

30 unbroken KB Swings, 70#

Run 800m

Set 1- Unbroken - 5:28
Set 2- Unbroken - 5:42
Set 3- 26 - 6:23

Got a pretty bad cramp in quad on last run but I did nock out 4 more KBS when I got back since I missed the last 4....GRIP!!! Great and tough day!

June 21st 2011

I am BACK!!! Took a week off due to some tooth/jaw issue but we are back at it and it was a rough day to start!!!

A.M.

A. 4 Muscle Ups- EMOM for 10 min
4 sets unbroken / 3 sets 3+1 / 1 set 2+2 / ..and 2 sets a crappy 1-1-1-1..but all inside minute!

B. Tall Split Jerk- 3 x 3; rest 90 sec (maybe a little heavier than last week but focus still on foot work not weight)
75, 85, 95

C. Build slow to 1 RM split jerk from rack
Do not like my possitioning off the rack and did NOT fell good today...a crappy 215

D. (Press x 1, Push Press x 2, Split Jerk x 3) x 4; rest 2 min
135, 145, 145, 150

P.M.

Row 1 min @ 90%; 1 min @ 50% x 15
Pain- 5 sets under 1:43, 5 sets under 1:46, 5 sets under 1:48

   *after the 5 set take 5 min rest off the rower completing 30 ghd sit ups
2x 15 reps

   * after the 10 set take 5 min rest off the rower practicing freestanding handstands
Used this time to practice handstands on paraletts

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If you are out of town please select the SHIPPING COST button that will add $3 to your order for us to ship. It is only $3 for as many as you want it is NOT per shirt. Email me with any questions at josh@crossfitinnovate.com

WOMENS CUT- Any girls that order please put down that you are ordering a womens cut shirt in the are you can type in when paying via paypal!!!!

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Sizes

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June 24th 2011

A.M.

A. Clean Pull @ 105% of Clean- 3 x 3; rest 90 sec
@255, 265, 265

B1. Back Squat- 5 x 3 reps building as heavy as possible; rest 10 sec
@235, 245, 250, 255, 265

B2. High Box Jumps- 5 x 3 reps (don’t have to rebound off ground, just get box as high as possible) (rest 10 sec)
@ 36, 36, 38, 40, 40

B3. Bench Press- 5 x amrap w/ bodyweight (rest 3 min)
@165lbs- 21, 14, 10, 10, 10.. not to happy with the large drop off but everything else today felt pretty good!

P.M.

35 min run/row/bike at recovery pace

June 13th 2011

A. Snatch Grip Halting Dead Lift- 3 sec pause @ high hang then squeeze at the top (finishing 3^rd pull) heavier than last week- 3 sets of 3
195,195,205

B. Squat Snatch- 5 x 1 on the min @ 65%, 5 x 1 on min @ 75%, 5 x 1 on min @ 85%
@105 / @120 / @135

     *If all successful lifts continue off the clock as high as possible

C. Snatch High Pull @ 105% of max snatch- 3 x 3
@170

D. Over Head Squat- 3 x 5 @ 75%
@160

June 11th 2011

A1. Push Press @ 22X2; 5 x 5; rest 10 sec
@135

A2. KB Swings heavy; 5 x 15; rest 10 sec
@70... ALL UNBROKEN

A3. Back Extensions @ 1010; 5 x 20; rest 3 minutes

Rest 2 hours +

30 min run or row @ 60% effort (recovery aerobic work)

June 10th 2011

A.M.

A. Snatch Pull @ 105% of Snatch- 3 x 3
@175

B1. Front Squat- 5 x 3 reps building as heavy as possible; rest 20 seconds
195,205,215,225,235

B2. Power Snatch- 5 x 3 focus on good full hip extension not necessarily weight; rest 2 min
@105

C. 75 Box Jumps on 36” for time
5:47..This made the legs BURN, could/should have been faster

P.M.

“Unbroken”

20 Unbroken Pull Ups

Row 500m

20 unbroken Pull Ups

Row 500m

20 unbroken Pull Ups


Time: 5:54 (all Unbroken with a Kip NO BUTTERFLY)

June 8th 2011

A.M.

A. Clean Grip Halting Dead Lift- 3 sets of 3 perfect form heavy as possible
Went 255,275,295...last set felt a little to heavy for the stop with perfect form.

B. Clean and Jerk- 8 x 1 EMOM starting @ 50%,go up by 5% if all successful attempts keep going with just the squat clean as heavy as possible off the clock
RX- 115, 125, 135, 150, 160, 170 185, 195
Continued off the clock with squat cleans.. 205,215,225...

C. Back Squat- 3 x 5 @ 70%
@210

D. 3 x 30 sit ups; rest 1 min
Time (minus rest)- 2:33

P.M.

A. Wall Ball (25#) 3 x 40 unbroken; rest 2 min
UB - UB - Had to take short pause without dropping ball..2 sets(30-10)
*My arms for some reason were on FIRE, still happy with this, WB's are rough for me so 2 sets of 40 is solid!

B. Ring Dips- 3 x max reps; rest 2 min
28 - 20 - 15 (mad about that set of 15..should have got 20)

C. Practice Pistols for 10 min
Ok, my mobility here hurts me. I used a 3/4 inch lift on my heels and focused on pushing heel down. Did 2 on each leg on the minute for 10 min, focus on form.

June 7th 2011

A.M.

A. 3 Muscle Ups every minute on the minute (EMOM) for 10 minutes
7 sets unbroken and 3 sets of 2+1

B. Tall Split Jerk (Start with bar at forehead with no dip and drive just drop into the split stance of your jerk, technique focus, shouldn’t get above 95#) 3 x 3; rest 90 sec
Used 85lbs..felt good to work on foot speed great thing to do before any max effort jerk!

C. Build slow to 1 RM split jerk from behind the neck
245 PR

D.  20 sec amrap burpees; 40 sec rest x 5
12,13,11,11,11

P.M. 

Row 30 sec @ 90%; 30 sec @ 50% x 30- try to maintain the same 90% pace throughout
First 10min was between 1:38-1:40 / Second 10 min 1:40-1:43 / Last 10 min 1:41-1:45 . . Pace is for all the 90% sessions. I think some of the "50%" were a little slow. THIS SUCKED BIG!!!
30min on rower=NO FUN

June 6th 2011

A little post WOD fun!!!!!!!

A. Snatch Grip Dead Lift halting- 3 sec pause at the high hang position with perfect form- 3 sets of 3 as heavy as possible with perfect form

185,195,195 (Kept good form..felt light)

B. Squat Snatch- 8 sets 1 on the minute starting @ 50% add 5% each time
*if all attempts are successful go up as high as possible off the clock until fail

80,90,95,105,110,120,125,135....Miss @140 (good catch and lost it behind me??)

C. Snatch Balance 3 x 5 as heavy as possible; rest 2 min

115,125,135 (135 felt heavy and wrist was bugging me...need to be better)

D. Front Squat- 3 x 5 @ 70% 1RM

195

June 3rd 2011

Picture above of Michael McElroy of CrossFit 27:17 ! He will be making my programming much better and coaching me leading up to the next CrossFit season. We will have some new WOD's on the blog starting next week. I am pumped to get started and thankful for his help....

Quote of the day:

"If you really want to do something, you'll find a way. If you don't, you'll find an excuse." - Jim Rohn

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