Wednesday December 29th

0430
Wake-up work, not much intensity, constant movement and a light sweat
5 min airdyne
3 min clubbell
5min airdyne
3 min clubbell
5 min airdyne

0840 Mobility x 20 minutes

10:30 AM Main Training
5 Intervals
10 DB thruster (45lb)
25 DU
10 Burpee
150 row
-rest/walk 3min between rounds-
1:54, 1:51, 1:47, 1:51, 1:45
Goal was to keep output the same
It took me a round to warm-up, then found a good pace.
Still stiff from the Holiday travel and festivities.

Post WOD Work
12 Reverse hyper
rest 30sec
12 T-2-B
rest 30sec
5 sets

33: Saturday Dec 31, 2011 December 31st, 2011

0700
5 min on airdyne
:10 all out sprint, :40 spin
3 min clubbell
5 min on airdyne
:10 all out sprint, :40 spin
3 min clubbell
5 min on airdyne
:10 all out sprint, :40 spin

5 rounds not for time:
15 reverse hyper, 15 ghd situp

10:15 Training.
Tested Hammy, was VERY cautious.
Pulled slowly from the floor, did not try to explode on any of the thrusters.
This actually might have helped me pace the WOD as I was never gassed.
Splits were 1:00, 1:20, 1:12, final time 3:32
Oh the WOD was from the Sic Fit Winter Open:
*Complete three rounds for time of:*

*Three cycles of the bear complex (155#)*
*15 chin over the bar pull-ups*

HAPPY NEW YEAR!!!
So excited for 2012!

Tues December 28, 2011

Traveling for the Holidays is as tough on the body as a triple WOD day!!
Good to be back home.

0430: 20 minutes
70% effort, kept moving
1. 5 min Airdyne: 15sec at 80%, 45sec spin
2. 4 rounds 200m run, 14 OH walking lunge
3. 5 min Airdyne: 15sec at 80%, 45sec spin
4: Hollow Holds, 8 rounds of :15 on, :15 rest

0840: 20 minutes of mobility.

10:30 MAIN Training

1. AMRAP Tng Power sn at 135# every 90 sec x 5 rounds
Perfect form, no pauses
12,7,7,7,7
Stopped each set a bit short, didn’t want to get sloppy. Could have gutted out some more but shoulder and neck were cranky.

2. Clean Deadlift, take 3 sets to build to a heavy 3rm (NOT a MAX)
275, 345, 375 (HOOK Grip)
Could have pulled this for 5+

3. 7 rounds of 8 Ring Dip, 8 C-2-B chin-ups
6:04
Did 50 strict Ring dips on Sat so was a bit tight.
Paced this WOD out pretty good.
I am a solid 5 pounds heavy right now but still feel good with bodyweight movements.

Friday December 23, 2011

Trainng with my sister at Collar City CrossFit!!
(Troy, NY)
3 sets @ 95%:
5 TNG DL – 225#
10 ring dips
15 CTB chin ups
20 double unders
rest 2 min b/t sets
1:05, 1:03, 1:05

+
3 sets @ 95%:
Row 250 m in 48 sec
rest 3 min b/t sets
:48.6, :47.9, :48

+
3 sets:
15 unbroken burpees jump to 12″ above max reach
rest 1 min b/t sets
:39, :37, :33

A challenging yet refreshing session.

Wednesday December 21, 2011

Excellent, Excellent training day!!

0430: 75% work, kept moving for 20 min
:15 sprint on Airdyne, :45 Spin x 10
5 sets of ring pushups and OH walking lunge

0840: 20 minutes of mobility, feeling limber!

10:30 AM Main Training

A. 1 Snatch Deadlift, 1 power Sn, 1 Sq Sn, 1 OHS. Work heavy, 5 sets
135, 145, 150, 155, 160 (pretty sure I had 165+ in me)
TnG all reps!

B. Snatch Balance, work to a tough single
195 easy, 205 fail, did not push this as was insecure with a tired back and a cranky shoulder.

C. 5 Touch and Go (Tng) Hang Squat snatch every 90 sec x 4 sets.
Flat out killed this: 125, 130, 135, 140 (missed the 5th rep forward). Was tempted to try 145 but had done a lot on the day so called it. Felt really freakin fast on these.

Tuesday December 20th, 2011

0430: Nothing…and this is RARE for me. Wasn’t feeling it this morning, training has been great so won’t look into it.

0830: 15 minutes of mobility

10:30AM Main Training
Ladder (15-1 HSPU and 1-15 L-sit Pullup)
15 Hand Stand Pushups, 1 L-Sit Pullup, 13 HSPU, 3 L-sit, 11, 5, and so on……1 HSPU, 15 L-sit pullup. Time: 11:53

I did my best to start each pullup from active shoulder, an already established L-sit and get my chin fully over the plane of the bar. I have always found L-sit pullups to be awkward in a WOD for time; keep the movement biased toward strength or get a bit sloppy in the name of intensity? I tried to keep virtuosity…not easy under fatigue!

The HSPU were to an abmat with two big 45s next to it, a bit more ROM than standard.

“Therefore, since the world has still
Much good, but much less good than ill,
And while the sun and moon endure
Luck’s a chance, but trouble’s sure,
I’d face it as a wise man would,
And train for ill and not for good..”