BP's Road to 2014 Regionals

World-Class Fitness in 100 Words

*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Tuesday, August 26, 2014

Tuesday, 082614

1p.

A. Hang power clean + hang SqT clean + Jerk

100-105-110-120-125(missed jerk)

15 Hang power clean (135)

400m run

15 hang power clean

Time: 2:02 (Pr)

Rest 6 min

800m run

60 pullups

40 KB swings (70)

Time: 7:42

REST 1 hr or so

W/ TASIA; help push her for Granite Games

800m Run
10 muscle ups
800m Run
20 Clean and Jerks (205)
800m Run
30 kB sqt cleans (53)
800m Run
time: believe was 25 min. Was a rough one.

Monday, 082514

A. Snatch work. - between 135-176

B. 10 min clock

25 strict hspu

50 Burpee

75 double under

50 burpees

25 kipping hspu

Score: 16 hspu into final 25

Sunday, 082414

A. Back squat.

Climbed to 160 x q

B. HPC + HsqT clean

225-255-275

C. Emom x20

Odd: 5 Burpee + 3-5 strict hspu

Even: 5 Burpee + 5 strict pullup (15)

Completed

Rest

D. Emom x 12

Odd: 35 double Unders

Even: 8-10 front rack walking lunge (176)

Completed

Tuesday, August 19, 2014

Tuesday, 081914

A. "Annie"

5:17. - not a PR. Stomach was smoked. Sucked.

B. 800m Run x 2 at 70%. Walk a 200 between.

Body best down. Head not in it so took slow last few days. Hoping to get after it tomorrow.

Monday, 081814

Programming:

B. Sqt Clean x 2 + FS x 2 + Jerk x 1

100-110-115-120 (missed the jerk at 120)

C. Push Jerk 5RM + 2x5@90

Didn't do- shoulder bugging me

D. 10 min AB @70%

pm:

A. 3 rds

10 Muscle Ups

12 Deadlifts 155/103

9 hang cleans

6 shoulder to overhead

rest 10 min btwen rds

Completed. All UB mu. First rd all UB. Second rd. Dropped between transition of DL & HPC only. Regrip and go. 3rd round on bb sucked. Broke up HPC. Got lazy. Grip was smoked.

Sunday, August 17, 2014

Sat, 081614

A. 10 min AB
143 calories
did :30 on hard :30 easier route. Will go straight next time.

B. CG Deadlift 3x3
completed at 140kg

C. Running Training
15 min clock
200m @ :38-:40 pace
rest :80 seconds
completed

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build
climbed to 116kg B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most
hit 90kg - got 93kg x 9, failed on 10th *if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack
C.
50 DU
40 Pullups
30’ OH Walking Lunge (155/108)
40 Cal Row
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans
20 muscle Ups
90’ Back Rack Walking Lunge
Time: 19:18

pm: late
A. Clean and Jerk : climbed to 120kg..missed 130kg Jerk; just smoked from today.
B. Front SqT : 120 x 4 , 130 x 4 x 2..then through in towel. Legs SMOKED

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