06.26.13

06.26.13

1. HBBS 7X5 @ 75+% (315#) – R2m+

DJ

06.25.13

06.25.13

1. Bench Press - 9x3@70+%(205#)
   


2. Pendlay Row 4X5
      235-255-275-285

DJ
"Like an earring of gold or an ornament of fine gold
    is the rebuke of a wise judge to a listening ear." Proverbs 25:12 

06.24.13

06.24.13

1. 7x1 - Snatch Pause Just Below Knees(3sH) + 1 Snatch + 3 Snatch Grip Push Presses - MAX - R2m
 185-205-225-245-265f-265-270f

*Hang PR, Tie Full PR

2. HBBS 6X6 @ 70 Plus % (295#) – R2m+

3. HSPU 15x3 - RAN

4. Row 6x200m@80%(P=1'42/500m - R2:1)
    40.3 - 40.3 - 41.0 - 40.7 - 40.1 - 40.5 - 40.9 - 40.3

DJ

“The reason why many are still troubled, still seeking, still making little forward progress is because they haven't yet come to the end of themselves. We're still trying to give orders, and interfering with God's work within us." AW Tozer

06.23.13

06.23.13

1. C&J - MAX
3x1@135, 2x1@185, 1x1@225

255,275,295FC/CFJ/(PCPR), 305CFJ

2. 30 Bar Muscle Ups for Time - 5 Burpees EMOM until 30 MU are reached beginning at 00:00
7:58


-DJ

06.22.13

06.22.13

1. HBBS 10X3 @ 85%(345#) – R2m+

2. Snatch - HP
185-205-225-235-245FF


DJ

06.21.13

06.21.13

1. HBBS 8X4 @ 80%(325#) – R2m+


2. Bench Press 1x5@240#,1x5@235,3x5@230


DJ
"The horse is made ready for the day of battle,
    but victory rests with the Lord." Proverbs 21:31



 

06.18.13

06.18.13

1. 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk- HP

225-235-245-255-265F

2a 4X5 Split Press


145-155-165-170(4)

2b 4X5 Pendlay Row

225-245-265-275

DJ

06.17.13

06.17.13

1. 7x1 Snatch+ 3 SnGrip PP - HP

185-195-205-215-225-235-245

2. HBBS - 6x6 @ 70% (285#)

DJ

06.15.13

06.15.13

1. Front Squat - Heaviest Possible Double
225x1, 245x1, 265x1,285x1
315x2, 330x2, 340x1

2. Snatch - 2x1@85%(225#), 4x1@90%(240#)

3. Bench Press - 9x3@70%(200#)

4. Pull Up Strict - 3x15@BW

DJ

06.14.13

06.14.13

1.HBBS 8x2@70% (285#)

2.Jerk Dips - 2x3,2x3 @ 110% (315,335#)

3.Clean + Jerk 4x1@240(75%), 3x1@255(80%)

4.HSPU 12x3 - R2m


DJ

06.07.13

06.07.13

1. HBBS 5x3@345

2. 3xME 2Pood KBS -R1m
30-18-19
3. Row 6x200m@75%(P=146/500m - R2:1)
42.3 - 42.1 - 42.5 - 42.6 - 42.6 - 42.5

06.06.13

06.06.13

Rest.

DJ

06.05.13

06.05.13

1. Clean DL 3" Deficit 7x2 @ 385#
5x2, 1x1
2. Bench Press 1x5@230#,4x5@225

3. Pendlay Row 3x7@225#


DJ

“Faith is simply the bringing of our minds into accord with the truth. It is adjusting our expectations to the promises of God in complete assurance that the God of the whole earth cannot lie… The believing man accepts a promise of God as a fact as solid as a mountain and vastly more enduring. His faith changes nothing except his own personal relation to the word of promise. God’s Word is true whether we believe it or not. Human unbelief cannot alter the character of God.”

- A.W. Tozer

06.04.13

06.04.13

1. HBBS 8x2 @ 65% (265#)

2. 5x3 Jerk Dips @ 110% (335#)

3. Hang Clean + Jerk 7x1 - HP
185-205-225-245-265-280-290CFJ
*PR Hang Clean

4. 3xME HSPU (Strict) - R1m
15-5-3

DJ
"Salvation is from our side a choice. From the divine side, it is a seizing upon, an apprehending, a conquest by the Most High God. Our "accepting" and "willing" are reactions, rather than actions. The right of determination must always remain with God." - A.W. Tozer

06.03.13

06.03.13

Staying on point.

1. Hang Snatch Just Above Knees  + 1 OHS 5 second hold in bottom position  -7x1
135-175-205-215-225-235-245FF

2. Snatch Pull Complex  - 110% Snatch (285#) - 5x2

3. Bench Press 8x3 @ 65% (185#)

4. 70% Row - 6 x 200m (P=1:52) Rest 2:1
44.4 - 44.6 - 44.8 - 44.7 - 44.5 - 45.0

DJ
"Give careful thought to the paths for your feet and be steadfast in all your ways." Proverbs 4:26

06.01.13

06.01.13

It's almost been a month since I've posted and a lot has been going on. Let me catch up on what's transpired since, which has led to the large break. On May 9, I suffered a severe ankle/achiles sprain while running a training drill at work. It has been a slow road to recovery, which has been a mental challenge. I have just been able to start squatting again (to depth) without causing great pain or discomfort in dorsiflexion. With full squatting is the center of my programming, it has nearly shut me down. Without the excuses, I am thankful I have recovered quickly.

If you have about 2 hours and are interested in listening to a discussion on individualized programming for CrossFit, listen to this podcast/video. Max El-Hag of OPT on Barbell Shrugged, legit.

http://www.youtube.com/watch?feature=player_embedded&v=fi08g-egAvk#!

Picking up where I left off, let's get to today's training session.

1.Front Squat
1x10@135, 1x5@225, 1x3@275, 1x2@315, 2x1@335
2. 1RM Snatch
135x2-185-205-230-240-250F-250-265F-265PR
3. 1RM C&J
135-185x2-225-255-275-290-305F-305F

4. Accessory 3 Rounds 2m Rest Between Row and Dip
a. 3xME Ring Dip
b. 3xME Strict Pull Up
c. 3xME 200m Row

DJ