A. 2 Clean Pull + 2 Hang Power Clean + 1 Power Clean; 5 sets; increase per set; rest 2:30

185, 205, 225, 245, 265
Failed the 2 HPC on the last set but hit the PC.

B. Weighted Bar Dip; 5-4-3-2-1; rest 2mins

45, 35, 35, 45, 55#
Used rings so weight was quite a bit lower than normal bar dip strength.

5 Sets
1 Muscle Up + 10 Ring Dips
10 Toes through rings
rest 30sec
Row 400m @ 90% Effort
rest 2mins

MU/RD: Easy
Rows: 1:15, 1:16, 1:16, 1:17, 1:19

EMOM x 20
5 Power Snatch 115#
7 HSPU

PS: Combination of these two movements caused lower back to light up like none other the last 3 rounds.  Had trouble snatching because the pain was so bad but got them done!

HSPU: UB!  Last 2 rounds got rough but very glad to have hit all of these in sets of 7.

EMOM x 20
10 Thrusters 75#
10 Pull Ups

Thrusters: First two rounds were hard and then things got easier as we went along.  Sat down on the last 2 rounds of the power snatch through thrusters which gave me back the rest it needed to recover faster than it was working by round 3 or 4 of the thrusters.

PU: UB & fast

EMOM x 20
8 Burpees
Airdyne 30sec @ 85%

Burpees: Took an avg of bout 25 seconds in later rounds.  

AD: 17-20 calories each :30 second round

 

A. 3 Position Snatch (floor, mid thigh, high hang) 2-2-1-1-1; rest 2mins

115, 135, 155, 175, 185#

B. OHS; 135 x 3 reps; on the minute for 10mins

Easy

5 Sets
10 Squat Cleans 115# TnG
15 Pull Ups
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins

Squat Cleans: First set wasn't really smooth and was uncomfortable, later sets felt better.

Pullups: 15, 15, 15, 10/5, 8/7 - Grip was toast from squat cleans.  I was distracted on the 4th when my 13 year old boy cleaned 150# on my 10th rep.  Good job Luke!

Airdyne: 38, 36, 33, 31, 35c

This was tomorrows workout but did it today by accident.  Swapping days.

A1. Snatch Pulls (straps ok); 3-3-3-3-3 (@ 105% best snatch); rest 2:00

255# - Back lit up on last 2 sets.  The DL triples we did the other day came back to haunt me today.  4th set was the strongest.

A2. Close Grip Bench Press; 3-3-3-3-3; rest 2mins

Skipped this today, no bench.  Will do tomorrow.

7 Sets
3 Hang Squat Cleans 205
6 Burpees AFAP
25sec Row
rest 3-4mins

First 3 rounds, back was very tight from the DL.  Took belt off for last 3-4 rounds once it started feeling better.  

1) 169m
2) 168m
3) 171m
4) 166m
5) 165m
6) 163m
7) 172m 

 

A. Build to tough Triple in the deadlift - 12mins max

Worked up to a 425# triple.  Felt pretty good actually.

For Time
10 OHS 135# - :24
10 Box Jumps up and Over - :36
10 Thrusters 115# - :32
10 Power Cleans 185# - 1:21
10 Toes to Bar - :30
10 Burpee Muscle Ups - 2:26
10 Toes to Bar - :53
10 Power Cleans 185# - 2:02
10 Thrusters 115# - 1:18
10 Box Jumps up and Over - 1:24
10 OHS 135# - 1:08

Time: 12:38 w/24" BJ's and 88" regionals standard height on rings.

First round wasn't bad.  Burpee MU's could be a little faster but the workout didn't get nasty until I got back to the PC's.  The thrusters were miserable and the box jumps were slow.  I think I missed the mark at the side box jump overs by going 24" instead of 20".  It is pretty high to just hop on and over so took these a little more methodical than I should have. 

 

A. Squat Clean from High Blocks; 1.1.1; rest 2mins; 5 sets (add weight per set)

225, 235, 245, 265, 285#
First time pulling from high blocks.  Last round got heavy.

B. Push Press + Push Jerk + Split Jerk; EMOM x 10mins (start at 155# and add weight per minute until you reach 80% effort, then stay at that weight for the remainder of sets)

155, 165, 175x5, 185, 195#
Power cleaned these.  Stuck with 80% effort for the 10 sets.  I think it was about right.

5 Sets
Parallete HSPU (w/ 2-3" deficit) AMRAP
10 K2E
rest 20sec
Row 400m @ 90% Aerobic Effort
rest 2mins

HSPU: 8, 8, 6, 5, 5

K2E: easy compared to the other movements

Row times: 1:17, 1:16, 1:19, 1:20, 1:20 

EMOM x 18
6 Hang Power Cleans 155#
10 Ring Dips (kipping)

HPC: not too bad
RD: UB

EMOM x 18
7 Front Squats 135#
9 Pull Ups

FS: Focused on knees out.  Good stability and energy here.
PU: very strong tonight and effortless.

EMOM x 18
10 KBS 53#
5 Burpee Box Jumps 30"  - Used 32" box today

KBS: Easy, focussed on efficiency, hip drive and full extension at top. 
BBJ:  Did side jump & overs until round 6, then started stepping down on 12" box.  Felt the shin splint feeling in the right leg so went to the step down for the final rounds. 

I didn't breath to hard during this session although I did work up a sweat about half way through the front squats.  It was easy to maintain focus from round to round. 

A1. Power Snatch from low blocks; 2-2-2-2-2; rest 2mins

155, 175, 185, 185, 195# - 2nd time ever pulling off of low blocks.  Shoulder hurt BAD today.

A2. Close Grip Bench Press; 5-5-3-3-3; rest 2mins

185, 205, 225, 235, 245# - no spot, last set of 3 getting spicy

6 Sets @ 97%
5 Power Snatch TnG (135)
7 Box Jump TnG 24"
25sec Row
rest 3-4mins

Row Meters: 169, 167, 161, 161, 165, 165 - decreased damper a half step each round. 8.5->6
Shoulder was really buggered up following this workout.  Worst that it has been for a while.  It is very painful and moody from day to day.

 

A. Snatch + 2 OHS; rest 2mins; 5 sets

185, 195, 205, 215, 225#
*** This is the strongest my snatch has felt in a LONG time.  225# was SOLID!  No belt.

B. Hang Squat Clean; 155 x 4 reps; on the minute for 8mins

Done: Easy

+

5 Sets
15 Thrusters 95#
10 T2B
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins

Done:
Thrusters: UB, last reps of last 2 rounds were uncomfortable.
T2B: UB, wasn't bad
AD: 40, 38, 36, 33, 32 calories. 

AM: Manitou Incline (1 mile straight up, 2k ft elevation gain, 41% grade, 8500 ft), then hiked/jogged down 4 miles. 

PM:
Masters Chipper 2012
10 Deadlits 275
20 Pull-ups
30 Box jumps 24"
40 Kettlebell swings 53#
50 Double-unders
40 Kettlebell swings 53#
30 Box jumps 24"
20 Pull-ups
10 Deadlits 275

Time: 9:37 -  Box jumps were a little sluggish but kept moving.  Rebounded and stepped down when tired for a few reps then back to rebound.  Tried to focus on standing up at top of box and full range of movement on everything.   KBS are a little slower for tall folks and we had 80 of these.  I think these were the main reason I didn't break 9 minutes but I think it's possible.  DU's were not perfect today.  I broke my competition rope yesterday so subbed in a rope I haven't used in a while.
 

A. Squat Clean; 1.1.1; rest 2mins; 5 sets (add weight per set)

245, 255, 265, 280, 290# - last set tough

B. Split Jerk (use blocks); 2 reps EMOM; 10mins (205-225)

205x6, 225x2, 235#x2

+

5 Sets
AMRAP Strict HSPU (-1)
50 Double Unders
rest 30sec
Row 400m @ 90% Aerobic Effort
rest 2mins

HSPUs: 8/6/7/6/5 w/hands inside 32" regionals standard width.  That is NARROW for my 6'2" frame.
Rows: 1:35-1:39m pace 

For Time (Crossfit Regionals 2013 workout #6):
100 DU - 1 min
50 HSPU - 6 min
40 T2B - 2 min
30 Jerks 160# w/Axle - 6 min
90ft Front Rack Walking Lunge w/Axle- 4 min

Time: 19:07 (I was 4 ft into the lunges at the 15 minute regionals time cap)  

HSPU's I started out doing 5's and hindsight I should have blasted out a big set to kick off the party.  May have been able to knock off a minute or so on them.  2 questionable reps on the HSPU's.  Cleaning the fat bar wasn't a problem at all, it was jerking it.  I managed lunges in sets of 5.  I was tired at that point.  The goal was not to sprint to the 15m cutoff time but to pace the entire workout for a strong finish knowing I had to complete the WOD.  I had to walk 20 meters between stations but the times reflect approx completion times during the transition.

rest as needed - 10-15 minutes

+

EMOM x 20
Odd - 5 Thrusters 115#
Even - 8 Pull Ups

Done: Slight strain in mid back ribcage.  Not uncommon, threw on belt on last several rounds of thrusters just to tighten things up and work the velcro between sets for practice. 

EMOM x 20
Odd - 8 KBS 70#
Even - 5 Burpee Box Jumps 24"

Done: Used belt again and loosened on BJ's.  Jumped on and over the box sideways for each rep.  Focussed on upright torso as rounds went on. 

This was quite a bit of work for a single workout.  The EMOM wasn't real taxing even after the first workout. It was just a long session.  You trying to kill me Marcus.  :)  Shoulder wasn't doing so well going into this.  Iced it right up to my warmup and post workout.

A. Power Clean from low blocks; 3-3-2-2-1; rest 2:30

225x3, 225x3, 235x2, 245x2, 265x1, 275x1
Added one additional single.  Pulled from just below kneecap.  First triplet lit up a spot between shoulder blades.  Should have warmed up better.  Never felt that before so rolled on a peanut between first 2 sets in hopes I could work it out.  Started climbing again once I felt it wasn't anything serious.  It might be also that I'm not use to firing off of low blocks.

B. Push Press; 5-4-3-2-1; Rest 2mins

165x5, 185x4, 205x3, 225x2, 245x0
Failed my last attempt at 245#.  Didn't even really attempt to push it up after the dip/drive.  Let it go.
+
 
5 Sets @ 97%
5 Power Clean TnG
5 Burpees
25sec Row 
rest 3-4mins

All sets fast and UB:
205# + 168 meters
210# + 163
215# + 160
220# + 164
225# + 164

Didn't have thumbs taped very thick, was hard on nails.  Didn't go lactic on row.  Tough but was able to maintain the same amount of intensity.

Shoulder has felt horrible since the HSPU/FS WOD a few days ago.  Ice, compression and motrin last night left it feeling good today.  Going to do the same routine this evening before bed so we can hopefully go into the workout tomorrow with a little more confidence.  I have yet to solve the puzzle of pain.

 

A. Squat Snatch; 2.2.2 (20sec between doubles); rest 2:30; 4 sets (use 75% of best single)

185#
Rounded up on this.  Felt good

B. Snatch Balance - 3 Reps on the minute x 6mins (use 135#)

Done:  Last two rounds kind of uncomfortable but done.  C&J to back, then SB from there.  Not good at getting weight to my back from the ground so figured I would throw that in here instead of using the rack.

+
5 Sets
20 Wall Balls
15 GHD Sit Ups
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins between sets

Done:  
WB: 12' target
GHD: UB, last set of 15 tough
Calories: 48, 45, 49, 37, 39

Just got back from Vegas today.  Back to my normal eating habits, routine and mobility.  I have a tenancy to relax when I'm on vacation.  Eating is off and I want to visit with family.  Had a chance to workout with my Bro which was great.  Fun to not take it so seriously when he is around and just have fun.  Good times!   

5 Rounds for Time
Sled Push 30m @ Grinder Weight
3 Rope Climb 15'
10 Deadlifts 225#

Time: 19:06 w/ 750 meter run outside in Vegas sun.

+75m run down to sled
Sled push was on hilly sticky grass.  Very tough.
+75m run to rope
Rope Climbs: Shredded my brothers outside rope on this.  Only a few threads left after 15 climbs.
DL: manageable

Workout done outside in Las Vegas in the hot sun. Good to feel the heat.  I'll be doing as many workouts outside as possible in the coming 6 weeks. 

 

A. Clean and Jerk - Build to a heavy single for the day (if you are feeling it go for a PR)

275#
I hit the 265# laughing after a power clean and managed to jerk it with more ease than any other 265# C&J to date.  275# was very difficult and almost didn't make it.  I have consistency issues with the Jerk and need to really focus on that in the coming year.

B. Squat Snatch; 3 TnG Reps EMOM @ 135#; 8 mins

Done: Shoulder hurt pretty bad today.  These were difficult today but got easier as I went along.

+

10-9-8-7-6-5-4-3-2-1
Front Squat 155#
HSPU

Time: 14:54
This was more difficult than I had anticipated.  The FS were cleaned from floor and UB.  The last 15 reps were very painful.  I didn't want anything to do with that bar even down to the last rep.  HSPU's were at a 2" deficit here and very difficult today.  Wasn't strong on the HSPU today.  I need to get more consistent at these because we WILL see them. 

For Time
30 Power Cleans 115# - 15, 10, 5 (1:24)
30 pull ups - 5's (1:26)
30 Push Press 115# - 10, 10, 5, 5 (1:53)
30 Toes to bar - 5, 5, 5, 5, 3, 2, 1, 1, 1, 1, 1 (2:08)
30 Back Squats 115# - UB (1:35)
30 Pull Up - 5's (1:51)

Time: 10:28
Grip started to go by the time I finished up the T2B.  Paced this from the get go and kept moving.

+ 

EMOM x 12
Odd - 8m HS Walk
Even - 40 Double Unders

HSPU: 3 of the 6 walks were UB, the others were close.
DU: UB except for I believe 1 or two early trips.  Started over to get 40 UB on that set.

EMOM x 12
Odd - 8 Pistols Alternating
Even - 12 Ring Dips (kipping)

Pistols: Very easy, no stumbles.  Only did 8 total.  Technique is back.
RD: UB.  The last 2 reps of the last round pushed failure. 

A1. Power Clean; 3-2-1-3-2-1; rest 2mins

245, 265, 275, 255, 265, 280# - Wasn't feeling these tonight.  The last rep felt heavy.

A2. Close Grip Bench Press; 3-5 reps (add weight per set); 6 sets; rest 2mins

185(5), 205(5), 215(5), 225(5), 245(3), 255(3) - Have a tenancy to arch when things get heavy.  Hurt back years ago, tried to maintain good form.   

+

4 Sets @ 97% - Accidentally did x5 sets instead of 4.
5 TnG Deadlifts 315
5 Burpees
20m Sled Push
+ rest 3-4mins

Done: 
DL felt pretty good, no belt.
80# sled pushed on rubber mats with plates:  Went heavier because it was for distance vs time.  Backed down weight because I wasn't sure how body was going to respond to heavy sled pushes.  Not familiar enough with them and didn't want to pull or tweak something in calf or knee.  First two rounds felt heavy.
1) x6 45# plates
2) x5 45# plates
3-5) x4 45# plates  

A. Snatch; 1-1-1-1-1-1; rest 2:30mins (if you feel good go for it, if not just technique work)

165, 185, 205, 225, 235, 250(x), 250(x)
Shoulder was bothering me going into tonight but felt strong.  Strong pulls and got under the 250's but it wasn't fast and tight enough.  Too slow.  I didn't make it but it was a PR on effort tonight though.

B. Front Squat; 3-2-1; rest 2mins

300, 335(x1), 335(x1)
Failed my 2nd rep of 335 so kept it the same for the last set.  

C1. Thruster 100#; 10 Reps; rest 60sec; 4 sets

Done: Worked full extension and screwing feet.

C2. Muscle Up; AMRAP Unbroken (-1); rest 2mins; 4 sets

8, 7, 5, 5
MU's were ok tonight but have a ways to go to be where I want to with them.

+

Row 1k @ 85% - 3:32
rest 5mins
Row 1k @ 90% - 3:28
rest 5mins
Row 1k @ 93% - 3:25

Getting good at counting my pulls for 250m distances.  Between that and watching the other class workout while I rowed, I always knew where I was in the 1k.  I think my percentages of effort were spot on.  Had no idea what my last 1k was and went by feel tonight.  My 3:25 ended up being 92.6% of my last recorded PR of 3:10 (3/2010).     

Road to the games 2013: 4/30/2013 from Brent Maier on Vimeo.

Compare to 4/13

7min AMRAP @ 85%
200m Run
7 No Push Up Burpee Box Jumps 24" (step down)
7 K2E

4 rounds
Had about 10 more seconds to spare here but not a significant increase here.

rest 3mins

7min AMRAP @ 85%
Row 200
30 Double Unders
20 Sandbag Walking Lunges w/80# Sandbag

4 rounds + 200m 
Up from 4+60m last time, all DU's unbroken, Lunges were less taxing and more controlled this go around. 

rest 3mins

7min AMRAP @ 85%
10 KBS 1.5pood
10 GHD Sit Ups
15 Cals AD

4 + 6 kbs
Up from 4 rounds even last go around.  About a 14 second improvement.

Drop the volume back down for a few days then we pick back up for another few weeks. 

A. 2 Cleans + 1 Jerk; 5 sets; 2:30 rest

205, 225, 245, 265, 285x - failed the jerk on the 285#.  Cleans were solid.  Tried another single C&J at 285# afterwards and didn't have the capacity to attack the jerk.
 

B. 3 Hang Squat Cleans; On The Minute x 10mins @ 165

Easy
 

+
 

50 HSPU for Time

*for every time you break you must run 200m

Time: 5:33 (23, 8, 9, 10) - Done without an abmat.  Came down a little hard on head on a rep in set 3 but managed to maintain control of the negative in round 4.  I didn't want to break up that final set.  All reps were solid. 

For Time
50 Airdyne Calories - Rowed for calories
35 Thrusters 75#
20 L-Pull Ups
35 Hang Cleans (30# db) - used 35# db's today
50 Airdyne Calories - Rowed for calories

Time: 12:14
Had to sub row for AD today and the gym didn't have 30# db's so I rounded up..   I wish I had my AD for this one today, it would have been quicker.   L-Pullups were pretty slow.  I'm not real good at them in the first place but Abs were very sore from the 100 GHDSU I did a few days ago.  DB Hang cleans were pretty tough.  Started with 10 and ended with 6's.

- rest as needed -

EMOM x 16
Odd - 8 Hang Power Cleans 135#
Even - 5m HS Walk

HPC felt good.  7 of the 8 rounds of HS walks were the entire 5m distance.  I haven't practiced them in a long time and I was more consistent with them than I ever have been from round to round.  

EMOM x 16
Odd - 10 KBS 70#
Even - 10 Ring Dips (kipping)

Done:  Both movements felt great tonight.  Focused on full extension on all movements after yesterdays PPP (pathetic push presses).   Dips were very strong tonight. 

Spent an hour at home tonight releasing the scapula and working on the upper thoracic spine and first rib.  Trying to lick this shoulder impingement and hopefully improve position and efficiency as we progress.