Wednesday- 6/01/11- Regional Prep

A- 5x1- Power Clean- 205, 210f, 210f, 210f, 210f- 210# is current pr, barely missed on each attempt, can definitely tell I havent been working on these in a while, felt rusty
B- 3 Rounds- 15 UB Dumbbell G2O (45#), 15 burpees (regional standard), 30 ghd sit ups- 13:24, first two sets of G2O were UB, last set was 8/7, imposed an out-n-back sprint (approx. 200m total distance) penalty for any broken sets on G2O
C- Minimum 15 min mobility work- done

Tuesday- 5/31/11- Regional Prep Intervals

A- Back Squat- 3x2 - stay light, focus on speed and explosiveness out of the bottom- All sets 245, light and fast
B- 3 sets- 750m row, max HSPU (regional standards), 3 min rest b/t sets, rows were between 1:40 and 1:48 pace, 15, 11, 11 on HSPU
C- Minimum 15 min mobility work- done

Monday-5/30/11- Regional Prep

A- 21/15/9- 275# deadlift, 30" box jump- 4:43, need to practice regional standard on box jumps, had several reps called back today
B- 3 sets- 30 unbroken toes to bar, rest 2 min b/t sets- all sets UB
C- Minimum 15 min mobility work- done

Friday- 5/27/11- Regional Prep Intervals

A- 4 sets- 25 ctb pull ups AFAP, rest 1 min b/t sets
      rest 1 min
     2 sets- 50 1.5 pood kb swing AFAP, rest 1 min b/t sets
     rest 1 min
     2 sets- 100 double unders AFAP, rest 1 m in b/t sets
     rest 1 min
     4- sets 25 95#-OHS AFAP, rest 1 min b/t sets
    - ended up starting with kb swing, du's, ohs, then pull ups- Swings- UB/UB, DU's- UB/broke at 36, 96, OHS- UB/15,10/15,10/15,10 (squat snatched to begin all sets), PU's- all sets very broken, most strung together was 13 in a row

B- Minimum 15 min mobility work- did some mobility but only about 5 min worth

Thursday- 5/26/11- Regional Prep

A- 30/20/10 reps of: Burpees (regional standards with jump onto 2- 45# plates), dumbbell G2O (45#), toes to bar- 15:41, tough wod, very grip intensive, burpees were easy and used them as rest time on the last two sets, sets of 30 and 20 G2O were 10/10/10, and 10/10, last set were 5/5
B-  Minimum 15 min mobility work- done

Wednesday- 5/25/11- Rest Day

Woke up this morning and felt a little sore and sluggish.  Gonna do what I had programmed for today on Thursday instead.  Plan on hitting some mobility and resting and getting after it the rest of the week.

Tuesday- 5/24/11- Regional Prep

A- 10 min ring HSPU practice- did some freestanding handstand practice instead of ring work
B- Row 750m, 30 HSPU (hands covering holes on 45# plates, head to abmat), Row 750m- 11:05, first row felt good around 1:46 avg pace, HSPU's got tough quick (10/4/4/4/3/2/2/1), felt out of gas on second row 1:50 avg pace
C- Minimum 15 min mobility work- done, hips feel great, right calf still gets tight during warm ups

Monday- 5/23/11- Regional Prep Intervals

5 sets- 5 squat snatch-95#, 5 snatch balance-95#, 5 ohs-95#, 20 unbroken pull-ups- rest 3:00 b/t sets
           - 1:09 (UB), 1:27 (UB), 1:36 (UB), 2:13 (17/3), 2: 36 (11/4/3/2)- snatch complexes felt great, no misses and fast
2 sets- 50 ghd sit-ups AFAP, rest 2 min b/t sets
          - 1:31 (UB), 2:01 (25/5/5/5/5/5)- ouch, great training today! feeling good

Saturday- 5/21/11- 200 sprints

8 200m sprints (100 m out-n-backs), 3 min rest b/t sprints- 31, 31, 31, 31, 33, 32, 33, 32
-sprints felt ok, but energy level still low, felt a little sluggish, looking forward to rest day

Friday- 5/20/11- Team prep for regionals

21/15/9- 285# deadlift, 30" box jump- 4:48

Rest 20 min

20 cal row, 30 burpees, 30 g2o (45# dumbbells), 30 t2b, 100 ft overhead walking lunge (45#), 150 ft sprint- 9:56
-Didnt sleep worth a crap after the wods came out and didnt feel like I could go into top gear today.  Lots of dumbbell work ahead!

Thursday- 5/19/11- Rest/Mobility Day

Stay mobile my friends

Wednesday- 5/18/11 Max Split Jerk/ Metcon

A- After warm up - 20 reps murray's cross hands on hips, 20 reps murray's cross with pvc from front rack-done
B- 3 attempts- Max Split Jerk- attempted 225 several times and got close but couldnt lock it out, need to work on footwork at heavy loads and getting elbows locked quickly.  A little sore all over today and not much energy, I definitely feel like I can get this fresh.
C- 3 attempts- Max hollow hold for time, rest 2 min b/t sets- 1:02, :40, :30- love these, core feels tremendously stronger
D- 5 Min AMRAP- 3- 275# deadlifts, 7- 115# push press- 7 rounds+3 deadlifts, first few rounds felt good, shoulders fatigued after 4 rounds, good short wod
E- Minimum 15 Min mobility work- done, looking forward to rest day to recharge my batteries

Monday- 05/16/11 & Tuesday 05/17/11- Max Bench, Squat, Snatch, Intervals and Metcon

Hamstrings are FRIED from this past Fri/Sat so I will probably give my legs a break Monday.  Usually on Max weeks I like to max on Squat and Snatch on Monday but this week I think Ill wait till Tuesday.  Im gonna go ahead and post up the wods that I have planned for Mon and Tues just in case my legs recover quicker than I expect them too and I end up squatting on Mon.

Monday- A- 3 attempts at Max Bench press-220, 225 (pr), 230 (f)- 225 is a pr since starting crossfit!
               B- 10 min ring hspu practice- couldnt even get up on the rings, did negatives on paralletes and felt good on those but need alot of work on the rings
               C- 5 Rounds- 20 ring dips, 15 ghd sit ups with 20# med ball (ball touches floor at bottom and pad at top), 10 pull ups- 12:11, ghd's werent nearly as hard as I thought they would be with the med ball, pu's ub, making progress on butterfly kip
               D- Minimum 15 min mobility work- done

Tuesday- A- 3 attempts at Max Squat Snatch- 135, 140 (pr), 145 (10 pound pr!)- making progress on these but still have a long way to go, felt loose after Junk Yard Dog warm up and Burgener
               B- 3 attempts at Max Squat- 275, 290(f), 285(f)- left hip flexor got tight on all squats over 225#, couldnt explode from the bottom of the squat
               C- 4 sets each for time- Row 200 m, 10 2:1 wall ball (20# ball), 10 box jumps (24"), rest 3:30 b/t
sets- 1:32, 1:47, 2:00, 2:11- subbed out burpees for the box jumps due to right calf pain, tough intervals, legs blew up on the 2:1's
               D- Minimum 15 min mobility work-  done

Sunday- 5/15/11- Rest Day

Rest and Mobility, getting ready for max week!

Saturday- 5/14/11- Test

For Time- suicide sprints of 5-10-15-20-25m, 15 sdhp-135#, suicide sprints of 5-10-15-20-25m
-2:18, mostly singles on the sdhp, need to focus on not bending arms before hips are fully open, gonna incorporate more short sprints, broad jumps, and various intervals into training from now on.  Great couple days of training with McG and big thanks to Nate Schrader who programmed the wods for Mike! I always learn alot when I get to train with Mr. McGoldrick and just competing against him makes me push much harder, can't wait to see him throw down at regionals!

Friday- 5/13/11- Triple Testing

Wod 1- 3 back squats @225, 1 rack jerk from behind neck @ 225, 2 front squats @ 225, then 10-20-30-20-10 of broad jump in meters, row in cal, 2-pood kb swings, then 3 back squats, 1 rack jerk from behind neck, 2 front squats again @ 225

- 23:24, full  rx of this was 275 on the strength complexes, failed the first attempt at rack jerk on the second complex and had to strip the weight down and put it back on, core was destroyed! tough wod

Rest 3-4 hours

Wod 2- 25 power snatches @ 75# in 1 min, rest 1 min, 20 unbroken squat cleans @ 95#, rest 1 min, 25 burpees in 1 min, rest 1 min.  Each completed station counts as 1 point, continue as long as possible.
-1 round + 22 snatches- this wod mentally kicked my tail, awesome training!

Rest 3 hours

Wod 3- scaled version of second wod on Sat.- 5rft- 2 muscle ups, 10 ctb pull ups, 7 hspu, 40 unbroken double unders, 200 m run
- 13:12, all but last set of mu unbroken, broke up last 2 sets of pull ups, all du's unbroken, felt great awesome gymnastics/running mash up!

Thursday- 5/12/11- Rest Day

Rest Day- gonna hit some mobility work and get ready for multiple wods Friday with McG, and other Monsters, cant wait!!!

Wednesday- 05/11/11- Oly/Rowing Metcon

A- After warm up, practice Murray's cross work starting with just footwork (20 reps), then with pvc behind the neck (20 reps)- check
B- 3x2 Behind the neck split jerk- 205,225-pr for 2 reps, 235 (1)- pr for 1- still pressing out at top and need to bend back knee more on catch, but happy with progress on this
C- 4 rounds- 500 m row, 10 HSPU, 20 GHD sit ups- 15:21- making some progress on hspu, good wod!
D- Minimum 15 min mobility work- complete, i am doing mobility before and after every wod and before bed and the results are awesome, feeling great!

Video of 225 Rack Jerk- http://www.facebook.com/video/video.php?v=2054790930435

Tueday- 5/10/11- Strength/Gymnastics/Metcon "Jeremy"- 1 Month Til Regionals!!!

A- 3x3 Deadlift- 385, 405 (2)- stopped after second set, had the third rep of  405 past my knees and attempted to lock it out for several seconds but couldnt quite get it, need to start with lower hips
B- 3x3 Bench Press- 195,200,205- felt good, left side getting stronger
C- 3 attempts max L-Sit hold for time, rest 2 min b/t sets- :45, :32, :24- gonna be doing more of these, immediate goal is 1:30
D- "Jeremy"- 21/15/9- OHS-95#, Burpees- 4:43, ohs unbroken but burpees were SLOW, deadlifts took it out of me
E- Minimum 15 min mobility work- complete

Monday- 05/09/11- Strength/Intervals

A- 3x2 Snatch Balance- 145, 155, 160 (1), attempted 165 several times before doing 160 but lost the weight forward each time, need to focus on pushing back on the bar and not easing down into the squat. Great Job to Josie Parsons who lifted with me this morning and also got 160 for 1 on the snatch balance, I think that was about a 20-30# pr for her! Yup, that's right I got out lifted by a girl, whatever.
B- 3x3 Back Squat- 245,255,265, prolly should have gone heavier on all sets, hip flexor still not quite 100% but feeling alot better!
C- 5 Muscle ups EMOM for 5 min- 5,5,3,3,2- had a ring malfunction on thrid set but also was not feeling good on these today, need to focus on getting elbows through especially on right arm
D- 2 sets- 2 min AMRAP- 10 pull ups, 10 2-pood swings, rest 4 min, 2 min run As Far As Possible, rest 4 min- 3 rounds, approx. 625 m, 2 rounds +9 swings, approx. 600 m, butterflies felt good but still need to refine them when fatigued
E- Minimum 15 min mobility work- done, set a watch on myself today, took about 18 min to do everything after i got it all set up

Sunday- 5/8/11- Rest Day

Rest Day, but still gonna do some mobility prep work for heavy squats on Monday

Saturday- 5/7/11- Testing

There are 3 "parts" to this wod but the time starts and does not stop until all 3 parts are completed
For time- Part 1- 100 double unders
               Part 2- 5 Rounds- 5- 155# Clean and Jerks, 10 pull ups
               Part 3- Run 400 m
-10:58, du's unbroken, c&j dropped from the top with no misses...clean were easy and jerks felt good with only a few press outs, pullups unbroken with mostly butterflies, first 200 m on run felt slow but was able to kick at the end, great wod!

Friday 5/6/11- Strength/Intervals

A- 3x5 Overhead Squat-155,165,175- felt great on this today, 175 is a new 5 rep pr! banded squats in warm up helped with keeping knees out at bottom
B- 3x5 Front Squat- 185,195,205, should have gone heavier, need to focus on keeping elbows high
C- 30 HSPU for time- 4:17, SLOW, immediate goal will be to get this down to sub 3 min
D- 5 sets each for time- 300 m row, rest 3 min b/t sets- 53.4, 56.2, 57.7, 58.3, 59.1-nothing smokes my legs like rowing, absolutely no thing
E- 3 min AMRAP- 5-2:1 wall ball shots, 5- 2 pood kb swings- legs were jello after rowing, gonna save this wod for another day, NOTE: don't program ANYTHING after row sprints ever again, geez
F- Minimum 15 min mobility work- done, legs and left hip flexor got tight after rowing, prolly worked on mobility for 30-40 min

Thursday- 5/5/11- Rest/Active Recovery

Great Rest Day!  Got some ART and Graston work done on my hips, left bicep, and right calf by Drs. Jacob and Elizabeth Hicks at the Middle TN Spine and Joint Center and I am feeling great!  Mowed the yard, got grocery's for the week, and gave the dogs baths.  Then grilled up some steak, hamburger, and asparagus for me and Ashley.  Looking forward to getting back in the gym tomorrow!

Wenesday- 5/4/11- Strength/Running and Gymnastics Metcon

A1- Deadlift- 3x5- 315,335,365- should have gone a little heavier on all sets
B1- Bench Press- 3x5- 185,190,195 (3)
C1- 3 Rounds- 400m run, 2- 20' rope climbs, 25 back ext. with 45# plate held at chest- 14:04, weighted ghd's got rough quick
D1- Minimum 15 min. mobility work- done, everything is feeling loose and good, very happy with progress im making in flexibility and working on perfecting form on air squats everyday!

Tuesday- 5/3/11- Oly/Gymnastics/AMRAP

A1- 3x3 Split Jerk- 185 for all sets, pressed out alot on the first two sets, last set felt fast and not much press out at all, need to work footwork and staying balanced on the landing
B1- 3x Max Strict Negative Parallette HSPU- neg/press/neg/fail each set, head below parallette's each rep
B2- 3x25 GHD sit up- rest 2 min- fast and UB
C1- 10 min AMRAP- 30 double unders, 15 push press (35# kb's or db's)- 8 rounds + 23 du's, with 1 pood kb's
D1- Minimum 15 min mobility work- primary focus on hips and shoulders- done, hip flexor feeling better
Video link for B1- http://media.crossfit.com/cf-video/CrossFit_AF_Summit_TuckerNegatives.wmv

Monday- 05/02/11- Strength/Intervals

A1- Back Squat- 3x5- 225 for all sets, hip flexor still tight coming out of the bottom of weighted squats, will focus on mobility and keeping knees out at bottom of squats.......may start adding banded squats to warm ups on all squat days
B1- Every Minute On the Minute- 4 Muscle ups for 5 min- UB, UB, UB, 3/1, UB
C1- 5 sets, rest 4 min between sets- 3 Burpee On The Bar Squat Clean -95#
                                                       3 BOTB Squat Snatch- 95#
                                                       3 Burpee Box Jump- 30"
                                                      15 Pull ups
                                                       -1:10, 1:12, 1:17, 1:20, 1:35- middle 3 sets felt the best on snatches, missed 1 snatch on first and last sets, all pull ups unbroken mix of butterfly and kip, need to focus on butterflies when fatigued
D1- Minimum 15 minutes of mobility work, primary focus on hips- Completed