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The official start to the 2016 CrossFit Games season. Either as a coach or athlete, I'm going to the games this year! Here's what I did for the week training wise... I shot almost everyday, really hammering blind bale shooting at home and focusing on shot execution with my new set-up. I have the Trophy Taker Quivalizer and Option 6 Sight, lookout! Monday 2/22/2016 1. Snatch 3x1 80% #175, 5x1 85% #185, 3x1 80% #175 2. Establish a heavy OHS Squat with a 10 second pause in the bottom | #135,185,215,235 3. Back Squat 2x10 | #295,300 4. 3 Rounds...

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Did the last open wod today #15point5 and it was as advertised | Power + Engine 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb. My Time was 7:49 I went unbroken on all the thrusters...If I were to repeat on Monday I guess I would gamble on rowing harder, but damn that was brutal. Bulldog Tips: 1. During warm-up mess with the damper setting to see where you get the most bang for you buck IE 1 calorie per stroke. 2. Plan on rowing sub max effort (80-90%) around 60-90 seconds for the first...

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CrossFit Open 15.4 03/19/2015 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern Score - 101 I was pretty good on hspu, but my cleans were shitty. I had no pop on the bar and got no recovery from the barbell movement. My round of 21 was full of fatigue. I will redo this workout, go a little faster in the cleans, break up the hspu a litte...

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Wednesday 03/11/2015 - 700m recovery swim at YMCA - technique based, getting comfortable with additional meters, working on efficiency and as always breathing. Smooth is Fast. Thursday 03/12/2015 - REST DAY Friday 03/13/2015 Workout 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders 509 REPS - One and Done. Monday 03/15/2015 1. Primer 15 Pull-ups 25 Empty bar thrusters Row 500m 2. Met-Con AMRAP 7 Minutes – Climb the ladder 3 Thrusters #135 3 Calorie row 6 Thrusters 6 Calorie row 9 Thrusters 9 Calorie row And so on… 74 Reps 3. OLY Every 30 seconds for 8 sets...

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Wednesday 03/04/2015 Swim day at the YMCA, got some great coaching, technique is improving. Did around 500m. Thursday 03/05/2015 1. Primer AMRAP 3 Minutes 6 Burpees 6 Clean and Jerk 95/65lbs 2. Met-Con For time: 30 HSPU 30 Thrusters 115/Fat Bar 30 Bar facing burpees #10Vest 4:55 3. OLY 10 Rounds 1 Squat snatch @80% +5lbs Worked up to #195 4. 2 Mile Flush Run. Friday 03/06/2015 Workout 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65...

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