I think I heard a shot...

[Dan O]

3/4/2016
Friday

Power Clean + Split Jerk
Rep Ea 2:00

225 8 x 1

Last set:



---Such laziness here. In execution and volume.

Team of 3
Any split, except row in 10's
3 Rounds of:
90 Cal Row
15 Tire Flips
50 TTB

Time: 21:38

---Made up on the fly because my friend I was training with had never done a metcon. Pretty chill for me but he didn't know how to pace and had a less than great time. Probably 65 or so TTB for me, and they weren't great. Not sure what the deal is.


---Really crap training week here. Didn't get enough of anything. Just couldn't get my mind right all week. Lots of bitch in my heart.


3/7/2016

Squat Snatch
Set Ea 5:00

185 5 x 3

Sets:



---Some of these reps felt great. Warm ups took forever. Almost lost one due to a lazy lockout but no misses.


Squat Clean
Rep Ea 2:30

265 8 x 1

Reps:




---Okay volume I guess for 90% of TM. Strong off the floor and a couple felt really well put together but my legs look tired. Wanted to bump up but stayed here to work on that left arm catching down.


16.2 Scaled
For time
25 Knee Raises
50 Single Unders
15 SQ Clean 95#
25 Knee Raises
50 Single Unders
13 SQ Clean 115#
25 Knee Raises
50 Single Unders
11 Squat Cleans 135#
25 Knee Raises
50 Single Unders
9 Squat Cleans 155#
25 Knee Raises
50 Single Unders
7 Squat Cleans 185#

Time: 15:06

---Scaled version as I don't have doubles and I wanted to put up points for our intramural team. Shitty workout. Knee raises are dumb.

---BW a little light at 178

 

[Dan O]

3/8/2016

Tuesday

Back Squat, Belt:
Set Ea 4:00

365 6 x 3

---Last set slower than I might like but fine 80% reps.


For Working Time, 1 Min Break Ea Round
21 Cal Row
15 Burpees
12 KBS AM 70#
1 Min Break
18 Cal Row
12 Burpees
9 KBS AM
1 Min Break
12 Cal Row
9 Burpees
6 KBS AM

Time: 5:06

---Fast, surprisingly strong. Fastest gym time 3:43. Wooeee. Good sprinter


Alt EMOM x 16
A: Ring M/U 2, 2, 3, 3, 3, 3, 3, 4
B: Double Under Practice, consistent at 4's. Lololol

---Solid MUs. Prob couldn't have done 4's.


W/ Partner, 16 Min AMRAP, Alt Movements
12 HSPU
12 GHD SU
12 Pull Ups
12 Pistols
8 Ball/Shoulder 80#

Score: W/ Kev 8+48

---Fun workout. Gas tank held up better than expected. Butterflys until the last round. Slowed down the most on GHDs. Handstands unbroken. Stoked pistols were strong.


---Good day. Not too much.

 

[Dan O]

3/10/2016

Thursday

Snatch High Pull ATK, PSN ATK, 2 Push Press

155 x 4
165 x 3

Last 165


---Felt okay. Posterior tired.

Power Clean + Paused Dip Jerk

185 5 x 2

Last Set:



---Once again, felt okay. Lifting outdoors was nice. Feels great outside.


W/ Partner, Any split
30 Cal Airdyne
20 Box Jump 30"
50 D/U, 80 S/U

Score: W/ Kev 3+53

---Boxes were spicy. Legs a bit tired. Rebounded 30 which was nice.

W/ Partner, Any Split
6 Rounds For time
3 Rope Climb
20 Burpees

Score: W/ TJ 9:46

---Took two of the three rope since its a weakness for him. Fast burpees which was surprising.


---Okay day. Didn't have much pop. Got hammered last night for the first time in a long time over a broad. Then didn't eat well. Paying for it.

 

[Dan O]

3/14/2016

Monday

Squat Snatch FHBTK, Straps

170 5 x 2

Sets:




---75% felt okay. Some felt snappy with a good pull.


Squat Clean
Set Ea 2:00

245 5 x 2

Sets:




---Two minute clock was a turrible idea. Need to get my squat game back on point. Standing these up was way more taxing than it should have been been.


Snatch Grip Push Press

155 5 x 5

---Decent pump.


16.3 Open Workout
7 Min AMRAP
10 Power Snatch 75#
3 Bar Muscle Ups

Score: 4+8

---Stupid workout. Hadn't done bar muscle ups in probably six or seven months so I'm glad they were there at all.


10 Min AMRAP
20 Cal Row
15 KBS RUS 70#
10 HSPU

Score: 3+40

---Had literally five minutes between metcons and that definitely took some pep out of my step. Could have had four rounds fresh for sure. Oh well.


w/ Partner, Alt Rounds
14 RFT
10 Wall Balls 30#
8 GHD SU
40 Singles

Time: w/ Kylie 13:14

---Really pushed my rounds. No breaks, steady splits. Need to get doubles. Could have really smoked it.


---Rough start to the day. Couldn't get my mind right to train in the AM. Stressing too much. Rallied in the afternoon then caught a little more in the late PM after work. Gas tank feeling much improved. Need to dial my recovery in harder though to keep the strength up. Got to get my shit together this week.

 

[Flash_Monsta]

Impressive stuff, Dan

Training out in the elements is cool.. I don't know where you live but it looks pretty cold.

 

[Dan O]

Impressive stuff, Dan

Training out in the elements is cool.. I don't know where you live but it looks pretty cold.

Thanks man. I'm trying real hard to stay regular in training and hit some PRs even with all this CF going on.

Yeah we set up a little outdoor area to take advantage of the pleasant weather. It's actually quite warm. We're hoping to have a formal area set up out front in March when our landlord paves the lot. Muscle beach in the mountains. Headbands and tank tops errewhere.

 

[Dan O]

3/15/2016

Tuesday

4 Rounds For Time
10 Alt. DB Snatch 70#
15 Burpee To Plate
2 Lap run

Time: 12:36

---Paced about as perfectly as I could. Perhaps could have taken off those thirty six seconds but I'm happy with the result. Able to actually speed up on the last run. Fitter dudes going in 10:36.

W/ Partner
Any Split
4 Rounds For Time
50 Cal Airdyne
30 TTB

Time: w/ Kylie 11:28

---Paced and split perfectly. 5's on TTB and 10's on A/D. Smoked out a good team by over three minutes. They must have had an awful plan.


---Was originally going to squat today but the posterior didn't feel up to the weight I wanted so, push til tomorrow. Also, body needs a salt bath and more food. BW Dipped down to fuckin 175 yesterday. I got called skinny.

 

[Dan O]

3/16/2016

Wednesday

Back Squat, Belt:

425 5 x 1
325 1 x 10

First and last 425



Set of 325


---Matches previous session volume at 425. Would have liked a double at the end but would have likely missed.

Power Snatch
Set Ea/ 2:30

155 5 x 3

Last Set:


---Meh. Posterior smoked from the squats. Felt less than great, catches were slow. Playing with the narrower grip.


Power Clean + Split Jerk
Set Ea 90 Seconds

205 14 x 1

---Jerks were nice. Decent level change, never a press or shoulder wobble.


5 Rounds For Time:
200m Post Run
2 Rope Climbs (1 Legless ea/ rnd)

Time: 7:15

---Stoked that the run didn't gas me, could have pushed harder. One of our best guys did it in 5:45. I could have maybe been a minute behind if I pushed the run. The uphill portion sucked everytime.



3/17/2016

Thursday


W/ Partner, A does Movement, B does Movement

21-15-12-9
Calorie Row
Burpee

Time: W/ TJ 11:48

---Wanted to do some bigger burpee sets. Smooth easy pace. We could have pushed a lot harder. Never gassed.

15-12-9-6
Box Jump Over 24"
GHD Sit Up

Time: W/ TJ 5:08

---Goal was to rebound all of the jumps, did easily. This was fast. Got a bit more winded but never redlined.

---Gas tank definitely improving. I was pushing hard in the last half of both of these and couldn't redline.

 

[Dan O]

3/18/2016

Friday

Squat Snatch

205 5 x 1

Reps:




---Not consistent at all. Had 3 misses in there on the way just to get five reps. The ones I landed felt great though.

Squat Clean + Split Jerk

245 5 x 1

Reps:



---Not enough volume to be worth much but the jerks felt okay.

Alt Ea 2:00 x 8
A: B/F Pull Ups 9, 9, 9, 12
B: KHSPU 12, 12, 12, 15

---Meh. Kips felt better. Need to stay regular here.


W/ Partner, Alt Sets
15-12-9
135# Hang Squat Clean
Toes to Bar

Time: w/ Kirk 10:11

---Competition workout on Apr 2nd. Need to get bigger sets of the hang cleans. Came out with 8 and that took a lot out of me.


3/19/2016

w/ Partner, Any Split
3 Rounds For Time
3 Rope Climbs
500m Row
30 Burpees

Time: w/ Claire 10:36

---Just to get moving.



3/21/2016

Squat Snatch
Set Ea 1:10

170 1 x 15


---Didn't have the pop for heavier singles. Catches felt okay.

Squat Clean
Set Ea 1:30

255 10 x 1
265 4 x 1
275 x 1

275:

265:



---Warm ups felt awful but after some reps I warmed up and everything above 255 felt really easy.


---Some kind of sickness coming on. Ran out of steam.

 

[Dan O]

3/23/2016
Wednesday

Back Squat, Belt
Set Ea/ 2:00

325 10 x 2

---Pretty grody 70% reps after being sick as a dog the day prior. All I could muster here.


Squat Snatch, FHATK, Straps
Set Ea/ 3:00

135 5 x 3

Set:


---Couldn't move any weight of matter but the pull on this felt good.


Hang Power Clean FHATK + PSD SJ
Set Ea/ 3:00

185 5 x 2

Set:


---For how shit I felt it was alright.


13 Min AMRAP of:
55 Deadlift 225
55 Wall Ball 20#
55 Cal Row
55 HSPU

Score: 187 (22 HRPU)

---Open workout. Super shitty. Still feeling sick. Stoked I got as far as I did.


3/24/2016
Thursday


w/ Partner, For time:
Bowen Lap (1 mile run w/ Stairs)
200 Double Unders (400 s/u)
100 Calorie Row
90 Box Jump 30/24"
80 TTB
70 Thrust 75/55
60 Burpee To plate
50 Pistols
40 Wall Balls
30 Ring Muscle Ups
20 Ring Dips
10 Ball Over Shoulder 120/90
Bowen Lap

Time: W/ Elena 56:42

---Awful. Just awful. Got in 15 of the muscle ups and figured something out about my kip, so thats one positive.

---Finally over being sick I think.

 

[Dan O]

3/25/2016
Friday

Squat Snatch:

195 2 x 2
195 1 x 1 +F

Set:


---Things were going well then I started fucking up royal and stopped. Mentally a little bitch today.


Front Squat:
Set Ea/ 3:00

255 6 x 3

---75% reps. Whatever. Did a double at 315, bitched out, went down.

---Lots of bitch in my heart. Letting stress get to me. Useless day.



3/26/2016
Saturday

Rack Split Jerk
Set Ea: 2:30

195 6 x 2

Set:


---Light reps since I suck at this. And I'm being a bitch. Felt okay. Little forward, decent drop.


Alt Ea 2:00 x 8
A: B/F Pull ups, 9, 6+7, 9, 12
B: Double Under Practice

---Finally getting DUs a bit. Maybe 5's here. Still not great. Pull was tired on butterflys.


W/ Partner, Any Split
6 Rounds for Time
10 Hang Squat Clean 135#
20 GHD Sit Ups
16 HSPU

Score: W/ Chuck 10:16 or so

---Even with two of my strengths that were his weaknesses Chuck's gas tank put a hurting on me. I had to do more HSPUs in the end.


3/28/2016
Monday

Squat Snatch, Straps
Rep Ea/ 90 Seconds x 12

175 x 5
185 x 7

Set:


---Eh. Okay reps. Couple misses in there.


Squat Clean
Rep Ea/ 90 Seconds x 12

225 x 2
240 x 8
250 x 1
255 x 1 Hang PR?

Reps:



---I still suck at hang work but I got shit talked into heavier reps. Felt solid.

Alt Ea: 2:00 x 15 Rounds
A: Ring MU, 4, 5, 6, 6, 7
B: Double Unders
C: Hand Stand walk practice

---Good skill sesh. Best MUs ever. Almost got the DU rhythm down and I actually walked on my hands for like two feet.


3 Rounds For Time:
10 Hang Squat Clean 135
120 Single unders
3 Lap Run

Time: 12:52

---Meh. Mostly just wanted to work on my hangs for this weekend. Finally felt good.


Open 16.5
21-18-15-12-9-6-3
Thruster 95#
Bar Facing Burpee

Time: 17:36

---Fucking awful. Thrusters felt great. Paced the burpees too much, could have gone faster.


---A solid day. Can't get my mind right recently but at least I got some solid work in.

 

[Flash_Monsta]

Producing some good content up in yur, bruh.

The only thing your log is missing is women and noodz..

 

[Dan O]

Producing some good content up in yur, bruh.

The only thing your log is missing is women and noodz..

Thanks Flashbro. Some days are good, some not so much, but you know how it is. Letting a lot of non-training related shit mess with me lately.

Dude I only got one woman in my life right now and she's making it real hard.

And not in the good way, like you want. It's top 3 all-time bad female experiences

 

[Dinamita95]

Spill the beans dawg.

And if It's not too much trouble could you take a look at my Snatch thread (main forum)? I'm so close to 100kg

 

[Obscure Terror]

Just so you know since re-buying a bass (Warwick Thumb 5) I've been re-learning the entire first Rage album because of this log, broseph.

 

[Dan O]

3/29/2016

Tuesday

12 Min AMRAP
10-8-6-4-2-500m Row
Toes To Bar
Box Jump 24"

Score: 2+22

---Best score was +88 so this felt good. Only place I could have made time was the row. Bit lazy there. TTB easy and unbroken. Could have rebounded boxes more.

W/ Partner, Alt Rounds
8 Rounds For Time
15 Wall Balls
15 KBS AM 55#
10 Burpees

W/ Claire: 10:42

---Just made this up to get out of breath again. Beat the other team by a couple of seconds. Only place to make up time was the burpees. I felt good.


3/30/2016
Wednesday

Power Snatch
Set Ea/ 2:30

155 5 x 3

Last Set:


---First set was awful, felt okay after.


Power Clean + Split Jerk
Rep Ea/ 90 Seconds

215 x 15

Last set:


---Decent. Jerks felt good with no pressing and some level change.


Outlier Strength Ladder
One lift at each weight
Snatch= 2 points
Clean= 1.5 points
Deadlift= 1 point
2:00 Clock to complete as many lifts as possible
135 - Snatch
155 - Snatch
175 - Snatch
205 - Clean
225 - Clean
245 - Clean
265 - Clean
285 - Deadlift
305 - Deadlift

---Went better than expected. We're still not sure this is even the format but the clock left more room than I thought it would. The 265 was smooth and easy.


"Amanda"
9-7-5
Ring Muscle Ups
Squat Snatch 135#

Time: 8:08

---Super stoked. This went way better than expected. Put up one of the best times in the gym. Actually missed my first warm up snatch which didn't bode well but warmed up fine and in the workout they were smooth and easy. Missed my very last MU which was frustrating.


7 Min AMRAP
15 Calorie Airdyne
8 Hand Stand Push Ups

Score: 5+12

---Stoked again. Best score in the gym. Paced perfectly.

---Really good day. Wanted to get out of breath one more time but crashed hard after coaching. I'm not a big supplement guy but the current two i'm using seem to be helping recovery for sure. Feeling good about this weekend.

 

[Dan O]

Spill the beans dawg.

And if It's not too much trouble could you take a look at my Snatch thread (main forum)? I'm so close to 100kg

Just an ongoing thing with this girl. We dated for like 18 months in the past. I want her back, she wants me, but shes hesitant from our past. Just sucks man.

Yeah I will when I can but I don't know how much help I can be.

Just so you know since re-buying a bass (Warwick Thumb 5) I've been re-learning the entire first Rage album because of this log, broseph.

Sickness. From what I remember when I looked at it, it's fucking hard

 

[Dan O]

3/31/2016

Thursday

High Bar Back Squat
Set Ea/ 2:00 x 6
255 x 4

Last Set


---Just wanted to get some light squats in. Hadn't done high bar in what feels like years. Pretty much looks like low bar but it felt different fo-sho.


W/ Partner, Any split
3 Rounds For time:
100 Wall Balls
8 Rope climbs
50 Burpees

Score: W/ Dom: Capped, Had 26 Burpees left. Best team finished with seconds to spare.

---Went well. Dom has a ridiculous gas tank and never left me completely smoked so that's good. Everything even until the last round when he took some more wall balls to try and make up time.


---Didn't go too hard. Competing tomorrow. Feeling pretty good.

 

[Dan O]

Had a Crossfit competition on Saturday. It went well. Wasn't overly challenging just due to the design of the workouts. My team was weak on some skills but we sill almost made the championship workout. Knocked out by one point.



4/4/2016

Monday

Power Snatch From Floor + From Hang Above Knee +OVHS
Set Ea/ 90 Seconds

145 x 8 Rounds

Set:


Power Clean + Paused Dip Split Jerk
Rep Ea/ :45 Seconds

185 x 12 Rnds

Set:


---Light work to get going.


Back Squat, Belt
Set Ea/ 3:00

365 3 x 3
390 4 x 2
315 3 x 6

Last 390


---Went way better than expected. 390s felt strong on minimal rest.



12 Min AMRAP
20 Toes To Bar
20 Box Jump Over 30"
1 Lap Run

Score: 3+14

---Squats took a lot out of my legs, jumps were hard, running likewise. Okay otherwise.



Gymnastics Capacity
Rotating Ea/ 1:90
Pull Ups: 10, 15, 12, 10
HSPU: 10, 15, 20, 24
GHD Sit Up: 15, 15, 15
Pistols: 8 , 8, 8

---Had to cut off the last couple rounds due to work. Pistols hard from squat fatigue. Handstands felt great, unbroken PR. Hitting butterfly pull ups a little better but still very tight in the arms.


4 Rounds For Time
25 Cal Air Dyne
50 Double Unders

Time: 21:08

---Awful time but I wanted to force myself to do double unders. Hit some sets of 10 in there, one set of 12-15. Which is big for me. For reference, a good athlete did this in 6 minutes.


4/5/2016

Squat Snatch
Rep Ea/ 1:90

185 1 x 12

Last Rep:


---Felt good at 80%. Some real snappy catches. Yay.


Squat Clean
Rep Ea/ 2:00

270 1 x 10

Last Rep:


---I've done this before at 265 so, slight improvement. Reps felt very strong. Only the last one was spicy. Lost balance in the catch.


7 Min AMRAP:
Unbroken Ring Muscle Ups
When broken= 20 Wall Balls

Score: 18 Ring Muscle Ups

--Rings felt strong. Could have broken twenty but I timed my last set poorly. Got hard fast. Best athlete got 32. Absurd.



4/6/2016

Rack Split Jerk
Set Ea/ 2:30

225 2 x 2
235 2 x 2
245 x 2
255 x 2 (Double PR?)

255:


---Felt way better than expected. Technical up until the 255, but still not awful.


16 Min AMRAP
W/ Partner, Any Split
40 DB Snatch 55#
40 HSPU
40 Pull Ups
40 GHD SU

Score: W/ Kev 3+5

---Serious muscle fatigue on the back half. Sets of 10 throughout. Butterflied the pulls until the last round then hit a wall hard. Also had to break up handstands in the last round. Just not alot of rest. Nobody else has made it past three yet though.


---MY BODY HURTS

 

[Dan O]

4/6/2016

Wednesday, PM

W/ Partner, Any split
For time
100 Cal Airdyne
100 Double Unders
50 Burpees
1500m Row
100 DU
50 Burpees

Time: W/ Kelly 18:52

---Extra gas tank workout. Got unbroken DU PR of 20. So thats nice. Way longer than expected. I took more bike and row, she did most of the doubles. Shoulders so tired getting up from burpees was slower than usual.


4/7/2016

Thursday

Squat Snatch From Hang BTK
Set Ea/ 2:00

155 5 x 2
165 2 x 2

---W/ straps, hands hurt. These felt solid. Fatigue was there but reps were still decent.


Squat Clean + Split Jerk

Set Ea/ 3:00

225 6 x 2

Last set:



---Okay reps. Some jerks were less than great, a couple cleans forward.


W/ Partner, Alt Movements
15 Min AMRAP
2 Rope Climb (1 Legless)
1 Lap Run
10 Thrusters 115#

Score: W/ Eli 7+8

---My friend is moving away and wanted to hit this with me but he hasn't been training regularly so it was nice to be the fitter person and get some rest. Fun little workout. Would really suck with a fast partner.


4/8/2016

AM

18-15-12
Wall Ball
KBS AM 55#
Cal Row
w/ 6 Hang Power Clean @ 135# before and after Ea/ Round

Time: 8:52

---An athlete's going away workout. Had no warm up for it. It was awful. Terrible pace. Bad showing.