Welcome to 2016!

A brand new year, woohoo! Starting off with a big bang, here's the link to a nutrition podcast I just did with Hunt Backcountry Podcast, check it out! Friday 01/01/2016 Conditioning With a Running Clock… A. At the 0:00 EMOMx20 (every minute on the minute) Odd Minute: 20 cal row Even Minute: 5 C2B (chest to bar) Pull ups + 10 Push ups + 15 Squats I hit the following calories: 20,20,20,20,18,18,19,18,20,20 = 193 calories B. At the 20:00 5 minutes to establish a 2RM Thruster from the ground Had no time for this but managed #195, had more. C. At the 25:00 For time: 20 Muscle ups (went unbroken) 40 DeadLifts, 315 80 Wall Balls, 20 37:18 (12:18 for this piece). Saturday 01/02/2016 1. Establish a heavy OHS from the ground - #235 also worked on squat jerks, my new favorite move. 2. 2 rounds not for time of: #245 squat cleans 3-2-1 + 40" Box Jumps 9-6-3 #225 squat cleans 3-2-1 + 40" Box Jumps 9-6-3 3. OH Walking Lunges #155 100' 4. snatch grip deadlifts 3x3 #225 (pause below knee) 5. 10 to 1 and 1 to 10 parallettes push-up jump through dips and hspu EG. 10 jump throughs, 1 hspu, 9 and 2, 8 and 3, and so on until 1 jump through and 10 hspu | 14:21 Shoot Through Video Sunday 01/03/2016 1. Back Squats with Band Tension 3x5 #225 plus bands, then heavy singles up to #305 with bands 2. Back Squat doubles - worked up to #335 3. 5 Pegboard Ascents (this is no joke) 4. Conditioning: 10 rounds of Assault Bike :20 seconds of work, :40 seconds of rest | 101 calories Monday 01/04/2016 Just made it to ATA in Kentucky, I found a CrossFit and headed straight there before finding my hotel! Get on my level. 1. Conditioning: 5 minutes max burpee box jump overs 24" | 63 rest 5 minutes 4 minutes max 20' rope climbs | 12 rest 4 minutes 3 minutes max power cleans #155 | 32 reps rest 3 minutes 2 minutes max wall ball shots #20 at 10' target | 56 reps rest 2 minutes 1 set of max chest to bar pull-ups unbroken | 35 reps 2. 10 min EMOM (every minute on the minute) 1 power snatch + 1 full snatch #135,1355,145,155,155,165,165,175,165 3. OHS Squat double | #165, 205, 235 4. 3x12 unbroken bar muscle ups | done! Tuesday 01/05/2016 Long day at the ATA show, but went straight to CrossFit box and got my work done! 1. "Annie" 50-40-30-20-10 double unders & sit-ups | 4:57 2. BB Cycling EMOM for 8 minutes (2 rounds basically) minute 1 #185 snatches for :15 seconds, rest the remaining minute | 2, 0 minute 2 #185 hang power cleans for :25 seconds, rest the remaining minute | 10, 10 minute 3 #185 push jerks for :15 seconds, rest the remaining minute | 6, 6 minute 4 #185 front squats for :25 seconds, rest the remaining minute | 9, 11 3. 10x2 strict deficit HSPU (hand stand push-ups) made it to 12" 4. 3 Rounds for time of: #325 deadlift (no belt) x5 kipping hspu x30 7:40 5. 1 set Max Effort HS Walk | 100' Wednesday 01/06/2016 the ATA workout, we had about 20 bowhunters show up to train with Cam Hanes...we did a fight gone bad workout partner style, meaning only one athlete working at a time: 3 Rounds minute 1 - push-ups minute 2 - kb sumo deadlift to high pull #53 minute 3 - pull-ups minute 4 - sit-ups minute 5 - hollow rocks minute 6 - burpees minute 7 - rest Cam was my partner, we got 200+ reps each round. piece of cake. Thursday 01/07/2016 Flew home, that was a debacle with flight delays. Friday 01/08/20161. “The Other Total” 1RM Clean | #275 1RM Bench Press | #255 1RM OHS | #255 2. Conditioning For Time: 30 Front Squat, 175/125 15 Muscle up 20 Front Squat, 175/125 10 Muscle up 10 Front Squat, 175/125 5 Muscle up 8:24 3. Conditioning EMOMx10 5 rounds of: Min 1: 12/9 calorie Ski Erg Min 2: 15/12 calorie Assault Bike Min 3: 18/15 calorie Row Min 4: 50 Double unders