Today was a little different. There was no lifting today, just some hardcore conditioning. I'm really taking this de-loading seriously and my body is starting to feel a lot better from my last lifting cycle. Anyway, today looked like this:
For time:
'Fran'
21-15-9
Thrusters 95#
Pull-ups
Time: 3.02. I really had no idea what my time would be. I can't remember what my former best was. But this was the first time I've done 'Fran' all out in a long time. I remember the last time I did it (probably about a 10-14 months ago) I did it in around 5 minutes and didn't get the 15 or 9 sets unbroken. Today was the first time I've completed the workout unbroken. I also don't do butterfly pull-ups and I think I could significantly increase my time once I master those. My new goal on this workout is sub 2:40. I know I can do this once I get butterfly pull-ups. I took very little rest between the unbroken sets, but I probably could have taken even a little less. Good effort on this, I'm happy about my performance.
Rest 10 minutes then...
3 Rounds for calories and time planking:
Calorie Row, 1 minute
Plank, 1 minute
Calorie Row, 1 minute
Plank, 1 minute
Calorie Row, 1 minute
Rest 1 minute
Total calories: 162
Total time planking: 6 minutes
This was a good conditioning workout. I was going to do a heavier WOD, but 'Fran' took a lot out of me. I can't remember the last time I got a forearm pump as intense as I had; it lasted about 20 minutes after the 3 minute workout. Overall a good day, excited for tomorrow.
Wednesday, November 30, 2011
Tuesday, November 29, 2011
11/29/11
Complete rest. I was going to train today, but ended up doing some drinking last night. I'm very sore in my hamstrings and glutes from yesterday. The rest today was needed.
Monday, November 28, 2011
11/28/11
AM Workout (0730)
Today was a great workout. A little different than what I usually do, but the next couple of weeks are de-loading weeks (at least for weight lifting). I'm moving back a lot on the volume of lifts, especially overhead stuff until my next competition on December 10th. After that I'm starting a new lifting schedule that will take me right up to the 2012 Open.
Close Grip Bench Press - Heavy Single - 216 lb. This felt good. I've never maxed out my close grip bench.
90% for a double - 196
80% for 3 x 3 - 176
Rest 10 minutes then....
'Santora'
Three Rounds for Reps of:
155# Squat Clean, 1 minute
20' Shuttle Run (20' forward + 20' backward = 1 rep), 1 minute
245# Dead-lift, 1 minute
Burpees, 1 minute
155# Jerk, 1 minute
1 minute rest
My score was 166 reps. This is a main site workout from last week. James Hobart's score, a 2 time games competitor (2009, 2010) was 158 reps. I was shooting to beat his score. My reps for each round were 65,51,50. This was a great workout. I'm excited for tomorrow!
PM Workout (1600)
I felt pretty good today. I had the day off work, decided to get in another workout. I didn't want to put any weight overhead, so I chose to do 'Michael.' This is my first two-a-day since I got a little sick, I'm glad it went well.
'Michael'
3 RFT:
800m Run
50 GHD Extensions
50 Sit-ups
19.22. I think this is a decent time considering this is my second workout of the day. I had to break up all the sets of extensions (35/15, 30/20, 30/20). The sit-ups went extremely fast. My running felt decent today, it was nice to run without a vest on. Excited for tomorrow!
Today was a great workout. A little different than what I usually do, but the next couple of weeks are de-loading weeks (at least for weight lifting). I'm moving back a lot on the volume of lifts, especially overhead stuff until my next competition on December 10th. After that I'm starting a new lifting schedule that will take me right up to the 2012 Open.
Close Grip Bench Press - Heavy Single - 216 lb. This felt good. I've never maxed out my close grip bench.
90% for a double - 196
80% for 3 x 3 - 176
Rest 10 minutes then....
'Santora'
Three Rounds for Reps of:
155# Squat Clean, 1 minute
20' Shuttle Run (20' forward + 20' backward = 1 rep), 1 minute
245# Dead-lift, 1 minute
Burpees, 1 minute
155# Jerk, 1 minute
1 minute rest
My score was 166 reps. This is a main site workout from last week. James Hobart's score, a 2 time games competitor (2009, 2010) was 158 reps. I was shooting to beat his score. My reps for each round were 65,51,50. This was a great workout. I'm excited for tomorrow!
PM Workout (1600)
I felt pretty good today. I had the day off work, decided to get in another workout. I didn't want to put any weight overhead, so I chose to do 'Michael.' This is my first two-a-day since I got a little sick, I'm glad it went well.
'Michael'
3 RFT:
800m Run
50 GHD Extensions
50 Sit-ups
19.22. I think this is a decent time considering this is my second workout of the day. I had to break up all the sets of extensions (35/15, 30/20, 30/20). The sit-ups went extremely fast. My running felt decent today, it was nice to run without a vest on. Excited for tomorrow!
Saturday, November 26, 2011
11/26/11
I was a little sore in my shoulders and legs today. Overall felt decent though. Today was a rough workout. We did 'Murph.' But I did the workout straight through; meaning I didn't break up the reps at all. Traditionally with this workout you can break up the reps however you want. Most people doing 20 rounds of 'Cindy' (5 pull-ups,10 push-ups, 15 squats). Doing the reps straight through was brutal. The push-ups and squats were just horrible. The pull-ups surprisingly weren't that bad. I thought they were going to bad after the 100 burpee-pull-ups I did yesterday. Anyway, this is what it looked like:
'Murph' (straight through - with a 25# vest)
1 Mile Run
100 Pull-up
200 Push-ups
300 Squats
1 Mile Run
Overall an extremely painful 54 minutes and 45 seconds. I'm excited to do this workout again and to breakup the reps instead of doing it straight through. I'll be a lot faster. I've done Murph before and I have to say, doing it straight through is an entire different workout. Great day, excited to rest and to lift heavy come next week.
'Murph' (straight through - with a 25# vest)
1 Mile Run
100 Pull-up
200 Push-ups
300 Squats
1 Mile Run
Overall an extremely painful 54 minutes and 45 seconds. I'm excited to do this workout again and to breakup the reps instead of doing it straight through. I'll be a lot faster. I've done Murph before and I have to say, doing it straight through is an entire different workout. Great day, excited to rest and to lift heavy come next week.
Friday, November 25, 2011
11/25/11
Today was a good session. My muscle glycogen was unquestionably full today. The workout looked like this:
Overhead Squats - 4 Sets of 5 @ 176 - I missed the last rep of the 3rd set, so it was 5,5,4,5 - This was a struggle. Overhead squats are still something I'm not great at. I've improved a ton, but I'm not extremely confident with these yet. The heaviest I've gone is 205 for 4. I want to go for a one rep in the near future.
Back Squats - 4 Sets of 5 - 225,264,308,315 - 315 was a new 5 rep PR. These felt good.
Rest 10 minutes then....
For time:
100 Burpee Pull-ups
14.12. I did the pull-ups from a hang, no help from the jump. I didn't realize the standard of the reps was just chest-to-deck and chin over the bar. I should have used the jump to help in the reps, but it probably wouldn't have helped much. Overall a solid WOD.
Overhead Squats - 4 Sets of 5 @ 176 - I missed the last rep of the 3rd set, so it was 5,5,4,5 - This was a struggle. Overhead squats are still something I'm not great at. I've improved a ton, but I'm not extremely confident with these yet. The heaviest I've gone is 205 for 4. I want to go for a one rep in the near future.
Back Squats - 4 Sets of 5 - 225,264,308,315 - 315 was a new 5 rep PR. These felt good.
Rest 10 minutes then....
For time:
100 Burpee Pull-ups
14.12. I did the pull-ups from a hang, no help from the jump. I didn't realize the standard of the reps was just chest-to-deck and chin over the bar. I should have used the jump to help in the reps, but it probably wouldn't have helped much. Overall a solid WOD.
Wednesday, November 23, 2011
11/23/11
Today was a good training session, it was very challenging. I didn't lift today, but today was brutal. I did 'Nasty Girls' then rested and did 2/3 of the workout, rested and then did 1/3 of it. It was hard.
For time:
'Nasty Girls'
3 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
6.59
Rest 10 minutes...
2 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
5.30
Rest 10 minutes...
1 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
2.30.
Total time: 14.59.
My time for 'Nasty Girls' last time I did it (in July) was 9.27. So I improved a lot on my time and set a PR with 6.59. Next time I will shoot for under 6 minutes. My lower back and legs were tight today, I warmed up quite a bit but there was no way of getting the entirety of the soreness out of my back. Next time I do this I'll try to be completely 100% fresh and get sub 6.
For time:
'Nasty Girls'
3 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
6.59
Rest 10 minutes...
2 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
5.30
Rest 10 minutes...
1 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
2.30.
Total time: 14.59.
My time for 'Nasty Girls' last time I did it (in July) was 9.27. So I improved a lot on my time and set a PR with 6.59. Next time I will shoot for under 6 minutes. My lower back and legs were tight today, I warmed up quite a bit but there was no way of getting the entirety of the soreness out of my back. Next time I do this I'll try to be completely 100% fresh and get sub 6.
Tuesday, November 22, 2011
11/22/11
Took some time off. After Saturday my body needed some serious rest. I felt recovered and today went well. Today was the best workout I've had in a while.
Squat Clean - 1,1,1 - 240, 260, 271 (PR) - 260 felt easy, 271 felt a little heavy. I could have gone for another PR, but I'll save it for next time!
Dead-Lift - 3,3,2 - 360, 396, 405 - Didn't go all out on these, medium heavy day
Rest 10 minutes then....
For time:
30 Calorie Row then....
4 Rounds of:
15 Pull-ups
6 Push-Press @ 175# (power cleaned from floor)
20 Wall-balls
30 Double-unders
My time for the metcon was 16:02. I was off the rower in under 60 seconds. I got 3 of the 4 sets of push-press unbroken. The third set I did 4 and 2. This was a solid metcon. The weight was just heavy enough to make the wall-balls and under double-unders taxing. During this workout at no point did I feel I was getting a break, everything was tough. Great session in the gym today, looking forward to tomorrow.
Squat Clean - 1,1,1 - 240, 260, 271 (PR) - 260 felt easy, 271 felt a little heavy. I could have gone for another PR, but I'll save it for next time!
Dead-Lift - 3,3,2 - 360, 396, 405 - Didn't go all out on these, medium heavy day
Rest 10 minutes then....
For time:
30 Calorie Row then....
4 Rounds of:
15 Pull-ups
6 Push-Press @ 175# (power cleaned from floor)
20 Wall-balls
30 Double-unders
My time for the metcon was 16:02. I was off the rower in under 60 seconds. I got 3 of the 4 sets of push-press unbroken. The third set I did 4 and 2. This was a solid metcon. The weight was just heavy enough to make the wall-balls and under double-unders taxing. During this workout at no point did I feel I was getting a break, everything was tough. Great session in the gym today, looking forward to tomorrow.
Saturday, November 19, 2011
11/19/11
I felt better today than I did yesterday. No lifting today, just some hardcore sealfit. I'm going to try and make these a Saturday tradition for the next few months. I felt decent today, the push-ups were the worst. At first I was going a little too hard, but eventually I fell into a pace and just went about everything in a zen-like state of pain. Great stuff, different from the usual crossfit stuff I'm used to. Today looked like this:
With a 25 lb vest, for time:
200M sprint, 20 x Pull-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
1 Mile sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
200M sprint, 20 x Pull-ups
66:42.
Over an hour of pain, awesome stuff. The pull-ups were surprisingly easy, I got the first set unbroken, all the other sets were 10/10 or 10/5/5. The push-ups were rough, during the last few sets I was doing sets of 5. Sit-ups and squats were all unbroken. Running with a vest wasn't too bad, I'm getting better with the vest. I'm looking forward to next Saturday!
With a 25 lb vest, for time:
200M sprint, 20 x Pull-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
1 Mile sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
200M sprint, 20 x Pull-ups
66:42.
Over an hour of pain, awesome stuff. The pull-ups were surprisingly easy, I got the first set unbroken, all the other sets were 10/10 or 10/5/5. The push-ups were rough, during the last few sets I was doing sets of 5. Sit-ups and squats were all unbroken. Running with a vest wasn't too bad, I'm getting better with the vest. I'm looking forward to next Saturday!
Friday, November 18, 2011
11/18/11
I wasn't very recovered today. My shoulders were really sore. Overall today went well though. I went really hard on the metcon.
EMOM for 10 minutes - Power Clean and Push-Jerk @ 85% - #205
-These felt harder than they should have, but I got them done.
Rest 10 minutes then....
'Filthy Fifty'
50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings #35
50 Knees to Elbows
50 Push Press (#45 bar)
50 GHD Extensions
50 Wall-balls
50 Burpees
50 Double-unders
23.15. The knees to elbows and burpees were the worst. I hate not feeling recovered. Overall a good session though. One of my new goals is to be able to do this WOD in under 20 minutes.
EMOM for 10 minutes - Power Clean and Push-Jerk @ 85% - #205
-These felt harder than they should have, but I got them done.
Rest 10 minutes then....
'Filthy Fifty'
50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings #35
50 Knees to Elbows
50 Push Press (#45 bar)
50 GHD Extensions
50 Wall-balls
50 Burpees
50 Double-unders
23.15. The knees to elbows and burpees were the worst. I hate not feeling recovered. Overall a good session though. One of my new goals is to be able to do this WOD in under 20 minutes.
Thursday, November 17, 2011
11/17/11
I was going to do complete rest today, but ended up getting in some active recovery. I felt pretty good, I'm a little sore in my glutes, chest and shoulders.
AMRAP 20 Minutes:
500m Row
9 Burpees
12 Butterfly Sit-ups
I can't remember how many rounds I did, but I kept the 500m row in between 1:45-1:49 for every row from the first to last set. I just set into a pace and didn't go all out. This was good recovery, I didn't feel wrecked afterward. Overall a solid session.
AMRAP 20 Minutes:
500m Row
9 Burpees
12 Butterfly Sit-ups
I can't remember how many rounds I did, but I kept the 500m row in between 1:45-1:49 for every row from the first to last set. I just set into a pace and didn't go all out. This was good recovery, I didn't feel wrecked afterward. Overall a solid session.
Wednesday, November 16, 2011
11/16/11
I felt good on the strength today, but felt horrible doing HSPU (what else is new?). I didn't have much in my shoulders today for HSPUs, but everything else went fine. I felt strong on my lifts and went hard on the WOD. The workout was the most hardcore work capacity I've done in a while, it was good stuff.
Bench Press - Triples - 176,185,196,207 (f), 207 (f) - Needed spots on the last reps of the last two sets, but overall felt decent on these. My bench press is weak, but I'm improving a bit.
Rest 5 minutes then....
For time:
21-15-9
#185 Back Squat
HSPU
-My time was 17:15. I should be able to this WOD in about 6 minutes. I blew through the squats like they were air squats. I was doing HSPUs as singles by 7 reps into the set of 21. My shoulders didn't feel good. Between the heavy overhead yesterday and the bench press today this was brutal.
Rest 10 minutes then....
With 2 x #40 DB, 3 Rounds for time:
10 Renegade Rows
20 Front Squats
30 Push-Press
100 ft Lunge
200m Farmers Carry
-27.15. This was solid work capacity. I broke up everything but the renegade rows and front squats. The push-press was 3 sets of 10 every time. I would break up the lunge and farmers carry with a rest half-way between each. This was just brutal on the grip. Solid stuff.
Bench Press - Triples - 176,185,196,207 (f), 207 (f) - Needed spots on the last reps of the last two sets, but overall felt decent on these. My bench press is weak, but I'm improving a bit.
Rest 5 minutes then....
For time:
21-15-9
#185 Back Squat
HSPU
-My time was 17:15. I should be able to this WOD in about 6 minutes. I blew through the squats like they were air squats. I was doing HSPUs as singles by 7 reps into the set of 21. My shoulders didn't feel good. Between the heavy overhead yesterday and the bench press today this was brutal.
Rest 10 minutes then....
With 2 x #40 DB, 3 Rounds for time:
10 Renegade Rows
20 Front Squats
30 Push-Press
100 ft Lunge
200m Farmers Carry
-27.15. This was solid work capacity. I broke up everything but the renegade rows and front squats. The push-press was 3 sets of 10 every time. I would break up the lunge and farmers carry with a rest half-way between each. This was just brutal on the grip. Solid stuff.
Tuesday, November 15, 2011
11/15/11
I felt better today; I wasn't as sick. My middle finger on my right hand has been injured since the Taranis Winter challenge and it's only getting worse. It is not healing and is extremely painful to the touch. Needless to say it is affecting my training, I went 100% today, but my finger definitely hurt. Anyway, today looked like this:
Hang Squat Snatch 3 x 5 @ 75% - #130
Snatch Grip Push Press - 5,4,3, - 110,165,185 - went lighter on these than usual
Front Squat Singles - 70%,80%,90% - 220,265,285
Rest 10 minutes then...
5 Rounds for time:
10 Hang Power Clean #135
20 KB Swings #72
30 Double-unders
My time was 12:20, this was the fastest time of the day by 2 minutes. I'd be surprised if people beat this time, it was pretty fast. All the power cleans were unbroken and the double-unders were almost all unbroken. I broke up all the swings 10/10 except the first set. I was happy I felt good on the metcon, I was able to push it hard. I felt decent on the hang squat squat snatch, but the heavy lifting/hook-grip in general hurt my injured finger. Overall a good session though. I'm feeling a lot more confident than I did after Sunday.
Hang Squat Snatch 3 x 5 @ 75% - #130
Snatch Grip Push Press - 5,4,3, - 110,165,185 - went lighter on these than usual
Front Squat Singles - 70%,80%,90% - 220,265,285
Rest 10 minutes then...
5 Rounds for time:
10 Hang Power Clean #135
20 KB Swings #72
30 Double-unders
My time was 12:20, this was the fastest time of the day by 2 minutes. I'd be surprised if people beat this time, it was pretty fast. All the power cleans were unbroken and the double-unders were almost all unbroken. I broke up all the swings 10/10 except the first set. I was happy I felt good on the metcon, I was able to push it hard. I felt decent on the hang squat squat snatch, but the heavy lifting/hook-grip in general hurt my injured finger. Overall a good session though. I'm feeling a lot more confident than I did after Sunday.
Monday, November 14, 2011
11/14/11
Further complete rest. I slept about 10 hours last night and took a nap today. I'm still getting over this sickness. I had a bad head cold today. I can't remember the last time I was this pissed off.
Sunday, November 13, 2011
11/13/11
I think I bit off a little bit too much volume this last week. I trained hard the week before the Taranis Winter Challenge, took 1 day off then did 6 workouts in 3 days, going 100% on all of them. Then I took 1 day off and did 4 extremely hard workouts in 3 days.
I just realized this was way too much. I took two days off and still don't feel 100% recovered and I have a slight sore throat/congestion. I went in to max out my snatch and clean jerk today, but just felt too crappy. I couldn't PR on my snatch, so I decided to not even attempt clean and jerk. I was extremely pissed about not nailing a PR. Considering I power snatched 185, my previous squat snatch PR, in competition last weekend I literally know I can PR on my squat snatch right now. I missed 192 about 10 times. I was extremely stubborn and just kept attempting it. After a while I just wasn't in the right mood mentally. My body is over-taxed and I'm going to back off a little. I've been working a lot, which affects what I eat negatively. I'm also on my feet for 12+ hours straight a few times a week. This doesn't help my recovery any. I'm going to back off on the volume a little and try to get some good rest in. After the snatch attempts I did 'Karen'. I'm really pissed off about today. This was the first "bad" workout I've had in a very, very long time. I will PR on my snatch soon, just not today.
'Karen'
150 Wall-Balls for time
My time: 5:20. This is a fast time, I want to get under 5 minutes next time.
Saturday, November 12, 2011
11/12/11
I felt I needed more rest, decided to take the day off. I'm still sore throughout most of my body. I slept 10 hours last night (more than usual - I'm going to try to get at least 10 more tonight).
Thursday, November 10, 2011
11/10/11
I was fairly sore today, mostly in my arms. My legs felt surprisingly good after the heavy front squats. I definitely need some rest, looking forward to taking tomorrow off. Today looked like this:
Not for time, but with as little rest as possible:
10,9,8,7....1
Floor Wipers (135#)
DB Bench Press (2 x 60#)
Ring Dips
Band Push-ups
This took a solid amount of time. We went straight through it with no rest, but didn't time it. I took about 45 seconds rest between the bigger number sets. After set 7 there was no rest taken at all. This was a very solid chest workout.
Rest 10 minutes then....
Power Clean 2,2,2,2,2 - 80% - 198 lb
Rack Jerk, Front, With Split - 2,2,2,2,2 - 135# (super light weight, these were for speed and technique)
Clean Pulls - 100% - 264 lb - 3 x 2
Clean Grip Dead-lifts - 100% - 264 lb - 3 x 2
Rest 10 minutes then....
4 Rounds for time:
5 Clean and Thrusters (135#)
10 Burpees
20 Box Jumps (24")
My time was a little over 10 minutes. I went easy on the box jumps, didn't want to hurt myself again. This was the first time I'd done them since the injury. I didn't go all out on the metcon. Overall a solid day, a little different, but a good workout.
Not for time, but with as little rest as possible:
10,9,8,7....1
Floor Wipers (135#)
DB Bench Press (2 x 60#)
Ring Dips
Band Push-ups
This took a solid amount of time. We went straight through it with no rest, but didn't time it. I took about 45 seconds rest between the bigger number sets. After set 7 there was no rest taken at all. This was a very solid chest workout.
Rest 10 minutes then....
Power Clean 2,2,2,2,2 - 80% - 198 lb
Rack Jerk, Front, With Split - 2,2,2,2,2 - 135# (super light weight, these were for speed and technique)
Clean Pulls - 100% - 264 lb - 3 x 2
Clean Grip Dead-lifts - 100% - 264 lb - 3 x 2
Rest 10 minutes then....
4 Rounds for time:
5 Clean and Thrusters (135#)
10 Burpees
20 Box Jumps (24")
My time was a little over 10 minutes. I went easy on the box jumps, didn't want to hurt myself again. This was the first time I'd done them since the injury. I didn't go all out on the metcon. Overall a solid day, a little different, but a good workout.
Wednesday, November 9, 2011
11/9/11
Today was an awesome squatting session and a short metcon in the AM with a longer metcon in the evening. Great day of training. Looked like this:
AM (0730)
Front Squat - 1,10,1,20,1,30 - Go for a PR, 70%, 100%, 60%, 90%, 50%
315 (10 lb PR), 220, 315, 185, 284, 155
I was supposed to do 95% for the second single, but ended up screwing up my KG to LBs and did some extra weight. I ended up hitting my newly made PR again. Other than that the workout went great. The set of 155 was brutal, I literally stood up on the 30th rep, dumped the weight and just fell to the ground. Awesome stuff, my heart-rate was totally maxed out. Great strength session.
Rest 10 minutes then...
Tabata:
Ring Rows - 4
#45 Thrusters - 9
Toes to Bar - 6
HR Push-ups - 8
Step Ups, #30 x 2, 20" Box - 7
I didn't go completely balls out on this metcon. I went hard, just not crazy hard. I probably could have gotten a few more reps on some of the exercises, but I was extremely taxed after the squats.
PM (1800)
I felt pretty good in the afternoon. I wasn't really nervous about this WOD, I just knew it was going to be difficult. The workout was:
'Bradshaw'
10 RFT:
3 HSPU
6 Dead-lifts @ 225 lb
12 Pull-ups
24 Double-unders
Overall I really like this WOD. The first 6 rounds took me 10 minutes. The last 4 rounds took me 18 minutes, for a total of 28 minutes. This is not a fast time (Jason Khalipa scored right under 12 minutes). I'm assuming this is one of the fastest times in the world. Considering the last 4 rounds took me 18 minutes, this time was all HSPUs. I gassed out hard after the 6 rounds. Had to do them all as singles and had to take MINUTES of rest between reps, I was missing reps a lot. I did do a ton of overhead lifting and muscle-ups yesterday, so I wasn't 100%. I have to get good at HSPUS. Everything else in this WOD was done at 100% speed and unbroken. HSUPU are my only real weakness. I'm getting better, but I'm not nearly good enough, extremely frustrating. I want to get a gymnastics coach soon. I want to do this workout in under 15 minutes soon.
AM (0730)
Front Squat - 1,10,1,20,1,30 - Go for a PR, 70%, 100%, 60%, 90%, 50%
315 (10 lb PR), 220, 315, 185, 284, 155
I was supposed to do 95% for the second single, but ended up screwing up my KG to LBs and did some extra weight. I ended up hitting my newly made PR again. Other than that the workout went great. The set of 155 was brutal, I literally stood up on the 30th rep, dumped the weight and just fell to the ground. Awesome stuff, my heart-rate was totally maxed out. Great strength session.
Rest 10 minutes then...
Tabata:
Ring Rows - 4
#45 Thrusters - 9
Toes to Bar - 6
HR Push-ups - 8
Step Ups, #30 x 2, 20" Box - 7
I didn't go completely balls out on this metcon. I went hard, just not crazy hard. I probably could have gotten a few more reps on some of the exercises, but I was extremely taxed after the squats.
PM (1800)
I felt pretty good in the afternoon. I wasn't really nervous about this WOD, I just knew it was going to be difficult. The workout was:
'Bradshaw'
10 RFT:
3 HSPU
6 Dead-lifts @ 225 lb
12 Pull-ups
24 Double-unders
Overall I really like this WOD. The first 6 rounds took me 10 minutes. The last 4 rounds took me 18 minutes, for a total of 28 minutes. This is not a fast time (Jason Khalipa scored right under 12 minutes). I'm assuming this is one of the fastest times in the world. Considering the last 4 rounds took me 18 minutes, this time was all HSPUs. I gassed out hard after the 6 rounds. Had to do them all as singles and had to take MINUTES of rest between reps, I was missing reps a lot. I did do a ton of overhead lifting and muscle-ups yesterday, so I wasn't 100%. I have to get good at HSPUS. Everything else in this WOD was done at 100% speed and unbroken. HSUPU are my only real weakness. I'm getting better, but I'm not nearly good enough, extremely frustrating. I want to get a gymnastics coach soon. I want to do this workout in under 15 minutes soon.
Tuesday, November 8, 2011
11/8/11
I felt much better today. I'm mostly sore in my calves (from the 5k) and my forearms (from the pulley). My lifting plan got a little messed up because of the two competitions I've done. I altered it slightly to fit my needs. I've got another one that will take me right up to the 2012 Crossfit Open in the works. Anyway, today looked like this:
Two Position Snatch (floor, mid-thigh) @ 85% (155 lb) 2 x 5. I missed the second (hanging) rep on the 2nd and 3rd sets, but got my form together by the last 2 sets. I really like these, they really emphasize speed. I was definitely sore in my traps/shoulders from the last WOD on Sunday, glad I went in and got these done.
Snatch Pulls @ 110% (200 lb) 3 x 2
Snatch Grip Dead lift @ 110% (200 lb) 3 x 2
Push Press - 5,4,3,1 - 155,185,210,225 - the single was supposed to be a double, but I couldn't lock out the second rep. But 225 for a single was a PR by 5 lbs. And the 210 was a 3 rep PR.
Rest 10 minutes then...
For time:
10-8-6-4-2
Dead-lifts #315
Muscle-ups
-40 Double-unders between each round
14.08. Overall a solid WOD. The muscle-ups were the hardest part, all the dead-lifts were unbroken and fast. 315 is starting to feel like 225. Only got 1 set of DUs unbroken, this pissed me off. I want all my DUs to be unbroken from now on.
Two Position Snatch (floor, mid-thigh) @ 85% (155 lb) 2 x 5. I missed the second (hanging) rep on the 2nd and 3rd sets, but got my form together by the last 2 sets. I really like these, they really emphasize speed. I was definitely sore in my traps/shoulders from the last WOD on Sunday, glad I went in and got these done.
Snatch Pulls @ 110% (200 lb) 3 x 2
Snatch Grip Dead lift @ 110% (200 lb) 3 x 2
Push Press - 5,4,3,1 - 155,185,210,225 - the single was supposed to be a double, but I couldn't lock out the second rep. But 225 for a single was a PR by 5 lbs. And the 210 was a 3 rep PR.
Rest 10 minutes then...
For time:
10-8-6-4-2
Dead-lifts #315
Muscle-ups
-40 Double-unders between each round
14.08. Overall a solid WOD. The muscle-ups were the hardest part, all the dead-lifts were unbroken and fast. 315 is starting to feel like 225. Only got 1 set of DUs unbroken, this pissed me off. I want all my DUs to be unbroken from now on.
11/7/11
Complete rest.
I ended up getting 21st overall out of 51. I was happy with my placing considering the caliber of athletes at this event.
I ended up getting 21st overall out of 51. I was happy with my placing considering the caliber of athletes at this event.
11/6/11
Today was a filled with a disappointment and one of the greatest WODs/efforts I've ever put out. Such is crossfit.
1000 - WOD 5
AMRAP 8 Minutes:
3 KB (2 pood) pulls (attached to a rope and pulley)
6 Thrusters 115#
My score was horrible on this workout. I got 44th out of 51. I speculate the judge posted my rounds incorrectly. I don't know though, I should have checked what he had written down before I walked off the WOD area. I ripped my hand and bled a lot during this workout. The pulley thing I had never seen before or done. It was easy to pull up, but extremely hard on the grip to lower down. It was obvious who had done these before and who hadn't. This was extremely frustrating to place poorly after doing so well in other events. The thrusters went as fast as air squats.
1315 - WOD 6:
With a 135# barbell, 5 RFT:
5 SDHP
5 Clean and Jerk
5 Snatch
My time was 7.52, getting 10th place overall. This was an awesome performance. I killed this workout. The men that beat me were either crossfit games athletes or top 10 regional athletes. This was a legit workout and I went crazy hard. The feeling afterward was amazing.
Overall reflecting on this competition I have to say it was awesome. This is my third competition since August and I have to say I was much more confident about this competition than I was about any other I've done. I'm starting to compete with (and beat) world class crossfit athletes. I'm no longer nervous in competition, but I still have a few weaknesses. This competition exposed them further. I need to completely master the HSPU and get comfortable with high-rep double-unders (sets of 100+ unbroken).
Such a great experience, such great people, I love crossfit.
1000 - WOD 5
AMRAP 8 Minutes:
3 KB (2 pood) pulls (attached to a rope and pulley)
6 Thrusters 115#
My score was horrible on this workout. I got 44th out of 51. I speculate the judge posted my rounds incorrectly. I don't know though, I should have checked what he had written down before I walked off the WOD area. I ripped my hand and bled a lot during this workout. The pulley thing I had never seen before or done. It was easy to pull up, but extremely hard on the grip to lower down. It was obvious who had done these before and who hadn't. This was extremely frustrating to place poorly after doing so well in other events. The thrusters went as fast as air squats.
1315 - WOD 6:
With a 135# barbell, 5 RFT:
5 SDHP
5 Clean and Jerk
5 Snatch
My time was 7.52, getting 10th place overall. This was an awesome performance. I killed this workout. The men that beat me were either crossfit games athletes or top 10 regional athletes. This was a legit workout and I went crazy hard. The feeling afterward was amazing.
Overall reflecting on this competition I have to say it was awesome. This is my third competition since August and I have to say I was much more confident about this competition than I was about any other I've done. I'm starting to compete with (and beat) world class crossfit athletes. I'm no longer nervous in competition, but I still have a few weaknesses. This competition exposed them further. I need to completely master the HSPU and get comfortable with high-rep double-unders (sets of 100+ unbroken).
Such a great experience, such great people, I love crossfit.
Saturday, November 5, 2011
11/5/11
The second day is over and I'm happy about my performance. The scores are not yet finalized, I will post them tomorrow.
0800 - 5k run. I went out hard and fast. Ended up slowing down a bit after the first mile and then setting into a solid pace for the last mile and half-ish. I was happy with my performance, I was in the 10-15 ish place. The run wasn't timed, it was all by place and I didn't have a watch so I don't know what I ran. It was well under 22 minutes though; probably around 20. I was happy with how this went, it was awesome to run against some great athletes and beat them. I ran in my new shoes, they were murder on my calves. This was a terrible way to break in a new pair of a 'bare-foot' running shoes. I like them a lot for WODs, not so much for a 5k run. I'm fearing that they are going to be totally useless tomorrow, we shall see.
1045 - This workout had two scoring elements: one for max double-unders and one for a metcon for time. On a 9 minute clock: 2 minute AMRAP double unders, then for time: 21-15-9 115 lb shoulder to overhead and bar-facing burpees. I scored only about 120 double-unders. I definitely blame my calves being tight from the 5k with the new shoes and my injury that occurred only 9 days ago. I could have done more had I been 100%, but even if I was fresh double-unders are something I need to work on. I'm definitely going to program in more work on these in the near future. The shoulder to overhead was easy and the burpees were tough. I did decent in the metcon portion of this workout.
1345 - This workout was a little tricky and also had two scoring components. The athletes chose their own weight for a 20 rep max, has to be unbroken, front squat. Only one athlete failed at the front squat. I chose 165 lbs. I blew through it, I should have gone heavier, but then my metcon time would have been slower because both the set of 20 and the metcon were on the same clock. So athletes that chose a light weight could blow through the squats and get to the metcon quickly; whereas choosing heavy weight athletes could score better for the weight portion of the score, but then would lose time on the metcon. It was an interesting WOD, I really liked it. It looked like this:
On a 10 minute clock:
20 Rep Max (athlete choose weight) Front Squat - I chose 165 lb, these went really fast, should have gone heavier.
3 RFT: 20 HR Push-ups, 10 Front Rolls/Tucks - I'd never done a forward roll before, these were fun and dizzying. I was a little nervous about them just because I'd never done them, but was able to get into a fast pace. I did this WOD fast and the majority of athletes did a lot less than 165 lbs.
Overall a great day. The event is run very well and Canadians are the nicest people I've ever met. Today was awesome, I'm extremely excited to see where I sit in the standings and to compete again tomorrow.
0800 - 5k run. I went out hard and fast. Ended up slowing down a bit after the first mile and then setting into a solid pace for the last mile and half-ish. I was happy with my performance, I was in the 10-15 ish place. The run wasn't timed, it was all by place and I didn't have a watch so I don't know what I ran. It was well under 22 minutes though; probably around 20. I was happy with how this went, it was awesome to run against some great athletes and beat them. I ran in my new shoes, they were murder on my calves. This was a terrible way to break in a new pair of a 'bare-foot' running shoes. I like them a lot for WODs, not so much for a 5k run. I'm fearing that they are going to be totally useless tomorrow, we shall see.
1045 - This workout had two scoring elements: one for max double-unders and one for a metcon for time. On a 9 minute clock: 2 minute AMRAP double unders, then for time: 21-15-9 115 lb shoulder to overhead and bar-facing burpees. I scored only about 120 double-unders. I definitely blame my calves being tight from the 5k with the new shoes and my injury that occurred only 9 days ago. I could have done more had I been 100%, but even if I was fresh double-unders are something I need to work on. I'm definitely going to program in more work on these in the near future. The shoulder to overhead was easy and the burpees were tough. I did decent in the metcon portion of this workout.
1345 - This workout was a little tricky and also had two scoring components. The athletes chose their own weight for a 20 rep max, has to be unbroken, front squat. Only one athlete failed at the front squat. I chose 165 lbs. I blew through it, I should have gone heavier, but then my metcon time would have been slower because both the set of 20 and the metcon were on the same clock. So athletes that chose a light weight could blow through the squats and get to the metcon quickly; whereas choosing heavy weight athletes could score better for the weight portion of the score, but then would lose time on the metcon. It was an interesting WOD, I really liked it. It looked like this:
On a 10 minute clock:
20 Rep Max (athlete choose weight) Front Squat - I chose 165 lb, these went really fast, should have gone heavier.
3 RFT: 20 HR Push-ups, 10 Front Rolls/Tucks - I'd never done a forward roll before, these were fun and dizzying. I was a little nervous about them just because I'd never done them, but was able to get into a fast pace. I did this WOD fast and the majority of athletes did a lot less than 165 lbs.
Overall a great day. The event is run very well and Canadians are the nicest people I've ever met. Today was awesome, I'm extremely excited to see where I sit in the standings and to compete again tomorrow.
Friday, November 4, 2011
11/4/11
Today was the first day of the 2011 Taranis Winter Challenge. I arrived in Canada today around noon, first workout was at 6 pm. I'm still sore from Tuesdays squats, but it didn't really matter today. The workout was:
On a 7 minute clock:
In one attempt on the wall, max strict HPSU
1 RM Power Snatch
In one attempt on the wall, max strict HPSU
For this workout there were two scores, 1 for the snatch and 1 for the total of the two sets of HSPU. Off of these two scores the athletes are put into heats. I won't know how I stacked up to everyone until tomorrow.
I got 9 HPSU, 175 lb on the PS, then 9 more HSPU. I got 185 overhead, but had a little bit of a press-out and got a no-rep. But I would have counted it in a training session; this technically being a 10 lb PR.
I was relatively happy with my performance. Strict HSPU are no-joke and are my biggest weakness as an athlete. I'm aware of this and I found it a little ironic they were up first in the event. I guess it's good they are out the way.
While I was warming up I was sharing a bar with Lucas Parker and exchanged a few words. This is a fairly surreal experience for me; to be next to such an exceptional athlete who you will soon be competing against is a strange feeling. Knowing how far I've come it's great to be here. A year ago I wouldn't have gotten 1 HPSU and I couldn't power snatch more than 95 lbs; not to mention my younger/fatter days.
Tomorrow is a 5k run at 0800. This goes back to my roots, to my old cross country days. I'm definitely not going to PR. I'm just hoping I run under 22 minutes.
On a 7 minute clock:
In one attempt on the wall, max strict HPSU
1 RM Power Snatch
In one attempt on the wall, max strict HPSU
For this workout there were two scores, 1 for the snatch and 1 for the total of the two sets of HSPU. Off of these two scores the athletes are put into heats. I won't know how I stacked up to everyone until tomorrow.
I got 9 HPSU, 175 lb on the PS, then 9 more HSPU. I got 185 overhead, but had a little bit of a press-out and got a no-rep. But I would have counted it in a training session; this technically being a 10 lb PR.
I was relatively happy with my performance. Strict HSPU are no-joke and are my biggest weakness as an athlete. I'm aware of this and I found it a little ironic they were up first in the event. I guess it's good they are out the way.
While I was warming up I was sharing a bar with Lucas Parker and exchanged a few words. This is a fairly surreal experience for me; to be next to such an exceptional athlete who you will soon be competing against is a strange feeling. Knowing how far I've come it's great to be here. A year ago I wouldn't have gotten 1 HPSU and I couldn't power snatch more than 95 lbs; not to mention my younger/fatter days.
Tomorrow is a 5k run at 0800. This goes back to my roots, to my old cross country days. I'm definitely not going to PR. I'm just hoping I run under 22 minutes.
Wednesday, November 2, 2011
11/2/11
I felt better than I thought I would considering the very challenging day yesterday. I ate a lot yesterday in hopes of recovering, it seemed to have helped. Today was a hard day, but not as crazy as yesterday. It looked like this:
Bench Press - 3,3,3,2 - 176,181,198,203 (f) - needed spot on third rep
Behind the Neck Jerk - Singles Pyramid - 176, 220, 240, 220, 176
Rest 10 minutes then...
On a Fight Gone Bad clock (5 minutes of work, changing exercises each round, followed by 1 minute of rest - so 15 minutes of work, 2 minutes of rest):
#95 Thrusters
#95 Power Cleans
#95 Dead-lifts
Walls Balls
Calorie Row
This went well, I went hard but not 100%, probably 85-90%. I didn't keep track of my reps, just made sure to go hard. Going to eat up today and rest a lot over the next 48 hours. Competition comes on Friday evening and goes through Sunday. I'm excited.
Bench Press - 3,3,3,2 - 176,181,198,203 (f) - needed spot on third rep
Behind the Neck Jerk - Singles Pyramid - 176, 220, 240, 220, 176
Rest 10 minutes then...
On a Fight Gone Bad clock (5 minutes of work, changing exercises each round, followed by 1 minute of rest - so 15 minutes of work, 2 minutes of rest):
#95 Thrusters
#95 Power Cleans
#95 Dead-lifts
Walls Balls
Calorie Row
This went well, I went hard but not 100%, probably 85-90%. I didn't keep track of my reps, just made sure to go hard. Going to eat up today and rest a lot over the next 48 hours. Competition comes on Friday evening and goes through Sunday. I'm excited.
Tuesday, November 1, 2011
11/1/11
Today was a great workout, one of the best I've had in a while. This was my last hard workout before Friday's competition. I'm glad my leg didn't hurt. I went 100% on everything and didn't really think about my leg aside from not dropping weight on it when coming off the rings or pull-up bar. Today had a solid strength session, a good skill AMRAP and an extremely taxing metcon in the morning. I got in another solid metcon in the afternoon, today looked like this:
AM Workout (0730)
Back Squat 1-10-1-20-1-30 - Heavy Single (#381) - PR by 7 lbs
70% x 10 - 265
95% x 1 - 364
60% x 20 - 228
90% x 1 - 338
50% x 30 - 190
This was brutal. The set of 20 was probably the worst. The set of 30 was also extremely difficult. This was great, I love squats, I'm glad I set a PR. 381 didn't feel too bad, I'm going to get 400 soon for sure.
Rest 10 minutes then...
8 Minute AMRAP:
6 Burpees
2 Muscle-ups
I got 8 rounds and 5 burpees. This was a fast workout, good technique/skill work. I probably could have gotten another round or two if I wasn't bearing all my weight on my right leg during the burpees.
Rest 2 minutes then....
Tabata:
Push-ups - 9
Pull-ups - 7
KB Swings (#53) - 6
Handstand Lockout (went for 20 seconds every time, these were extremely challenging on the shoulders and core).
The AMRAP with 2 minutes rest into the tabata was very challenging. Overall an awesome day in the gym. The squats were awesome. Excited that I felt good and I feel more confident about competing after today's workout.
PM workout (1730)
I felt pretty good despite the hard session this morning. I was definitely tight in my hamstrings/glutes. I ate a lot today in between the workouts, I felt decent enough to train again. The metcon was:
5 RFT:
500m Row
7 Thrusters #135
My time was 14:10. The top guys in the world did this workout in about 11-12 minutes. I was happy with my time considering this was the second workout of the day and I wasn't at all fresh. Solid 2nd session, tried to keep it intense. I got all the thrusters unbroken; rowed 1:35, 1:39, 1:45, 1:49, 1:56. I lost a lot of time transitioning and taking a little break before hopping on the barbell. I would be interested to do this workout again fresh. I'm excited for a short session tomorrow morning and to compete on Friday!
AM Workout (0730)
Back Squat 1-10-1-20-1-30 - Heavy Single (#381) - PR by 7 lbs
70% x 10 - 265
95% x 1 - 364
60% x 20 - 228
90% x 1 - 338
50% x 30 - 190
This was brutal. The set of 20 was probably the worst. The set of 30 was also extremely difficult. This was great, I love squats, I'm glad I set a PR. 381 didn't feel too bad, I'm going to get 400 soon for sure.
Rest 10 minutes then...
8 Minute AMRAP:
6 Burpees
2 Muscle-ups
I got 8 rounds and 5 burpees. This was a fast workout, good technique/skill work. I probably could have gotten another round or two if I wasn't bearing all my weight on my right leg during the burpees.
Rest 2 minutes then....
Tabata:
Push-ups - 9
Pull-ups - 7
KB Swings (#53) - 6
Handstand Lockout (went for 20 seconds every time, these were extremely challenging on the shoulders and core).
The AMRAP with 2 minutes rest into the tabata was very challenging. Overall an awesome day in the gym. The squats were awesome. Excited that I felt good and I feel more confident about competing after today's workout.
PM workout (1730)
I felt pretty good despite the hard session this morning. I was definitely tight in my hamstrings/glutes. I ate a lot today in between the workouts, I felt decent enough to train again. The metcon was:
5 RFT:
500m Row
7 Thrusters #135
My time was 14:10. The top guys in the world did this workout in about 11-12 minutes. I was happy with my time considering this was the second workout of the day and I wasn't at all fresh. Solid 2nd session, tried to keep it intense. I got all the thrusters unbroken; rowed 1:35, 1:39, 1:45, 1:49, 1:56. I lost a lot of time transitioning and taking a little break before hopping on the barbell. I would be interested to do this workout again fresh. I'm excited for a short session tomorrow morning and to compete on Friday!
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