12/27 - Today I was hungover, went to a Christmas party last night and drank more than I have in a long time.
12/28 - I got over my hangover yesterday about Mid-day. Went to sleep with my workout planned, about 3 AM I awoke to extreme nausea. I puked 6 times between 3 AM and 8 AM. By 8 am when I got out of bed I had a high fever and extreme muscle fatigue. I only thing I ate this entire day was a can of soup and a few ounces of water. I believe I got the flu.
12/29 - I felt better today. Ate some solid food, 2 eggs and a half a banana. Then I had a protein shake later in the day. I had to travel back home today and I think this exhausted me; because by the end of the day my flu symptoms were coming back and I was feeling a lot worse. I haven't had a good night's sleep since Christmas and I'm not eating enough.
12/30 - I felt ok when I woke up today. I had no signs or symptoms of sickness. Today is the day I've eaten the most food since Monday. My girlfriend and co-workers tell me I look like I've lost weight. This is not good. Overall I just have an extreme loss of self-worth for not being in the gym. I know I haven't been able to get enough food or sleep lately and between that and not working out I know how detrimental this week is to my fitness and I'm almost depressed. I have huge regrets about getting off track (not that getting the flu was my fault, but drinking/traveling were) and really hate myself and how I feel. I want to be healthy and back in the gym so bad it's driving me crazy.
Friday, December 30, 2011
12/26
Felt great today. I was back home at my parent's house for Christmas, so I stopped in the local Crossfit box to get a workout in. It was great to see some of the guys I used to train with. Anyway, today looked like this:
Overhead Squat - 1-20-1-20-1-20 @ 90% (#215) for the singles, 50% (#120) for the sets of 20
-This was a great strength workout, 215 felt easy and the sets of 20 were for the most part brutal.
Rest 10 minutes then...
5 Rounds for time:
20 Pull-ups
30 KB Swings
40 Double-unders
19.20. This was a good WOD, definitely fried my fore-arms. It was a main site workout from a few weeks back and was off the gym's main board. Overall a good day.
Overhead Squat - 1-20-1-20-1-20 @ 90% (#215) for the singles, 50% (#120) for the sets of 20
-This was a great strength workout, 215 felt easy and the sets of 20 were for the most part brutal.
Rest 10 minutes then...
5 Rounds for time:
20 Pull-ups
30 KB Swings
40 Double-unders
19.20. This was a good WOD, definitely fried my fore-arms. It was a main site workout from a few weeks back and was off the gym's main board. Overall a good day.
Friday, December 23, 2011
12/23/11
My body is for all intents and purposes smoked after this week. I had one workout left before Christmas and some much needed rest and I tried to go as hard as possible. Today looked like this:
2011 Regional Dead-lift Box Jump WOD
21-15-9
315# Dead-lifts
30" Box Jumps
7.42. This is not a fast time. I would have been ranked ~30th out of 37 athletes at regionals. I know I could do this workout faster if fresh. I did two-a-days Tuesday and Thursday and my body is feeling it. I got 15 dead-lifts out of the gate, but then the sets of 15 and 9 were really broken up. I want to do this workout again focusing on getting more reps unbroken.
Rest 10 minutes then...
Floor Press - 10,5,5,4,5, - 155,175,175,195,175
Bench Press with Banded Kettle-bells (2 x 26#) - 10,8,5,5,5 - 45,95,115,115,115
Rest 10 minutes then...
10 Minute AMRAP:
40 Double-unders
1 Round Cindy (5 pull-ups, 10 push-ups, 15 squats)
6 Rounds even. I wanted to practice my double-unders and butterfly pull-ups. The double-unders felt really good and my butterfly is getting better. I had never done floor press or KB band bench press, I want to do these more in the future. Overall a solid effort although I'm a little displeased with my time on the dead-lift/box-jump WOD. I'll nail it in under 5 minutes soon.
2011 Regional Dead-lift Box Jump WOD
21-15-9
315# Dead-lifts
30" Box Jumps
7.42. This is not a fast time. I would have been ranked ~30th out of 37 athletes at regionals. I know I could do this workout faster if fresh. I did two-a-days Tuesday and Thursday and my body is feeling it. I got 15 dead-lifts out of the gate, but then the sets of 15 and 9 were really broken up. I want to do this workout again focusing on getting more reps unbroken.
Rest 10 minutes then...
Floor Press - 10,5,5,4,5, - 155,175,175,195,175
Bench Press with Banded Kettle-bells (2 x 26#) - 10,8,5,5,5 - 45,95,115,115,115
Rest 10 minutes then...
10 Minute AMRAP:
40 Double-unders
1 Round Cindy (5 pull-ups, 10 push-ups, 15 squats)
6 Rounds even. I wanted to practice my double-unders and butterfly pull-ups. The double-unders felt really good and my butterfly is getting better. I had never done floor press or KB band bench press, I want to do these more in the future. Overall a solid effort although I'm a little displeased with my time on the dead-lift/box-jump WOD. I'll nail it in under 5 minutes soon.
Thursday, December 22, 2011
12/22/11
Workout 1 (1300)
Today was a great session. I maxed out my overhead squat today and set a huge PR. My previous PR was 205 x 4. I got 220 x 2 and then 240 x 1 today. Great stuff. Today looked like this:
Overhead Squat- Heavy Single - 240, then 85% (196) for 2 x three sets. These felt great. The jerks on Tuesday didn't feel very good. Today I felt a lot stronger with the weight overhead and was really happy about this PR.
Rest 10 minutes then....
'Elizabeth'
21-15-9
Squat Cleans (135#)
Ring Dips
6.29. I was happy with this time. My shoulders and arms gassed out pretty hard on the ring dips, but the squat cleans weren't too bad. Good short WOD.
Workout 2 (1830)
Running Drills then...
'Tosh' - 3 x (200m, 400m, 600m)
Rest 1 minute, 2 minute, 3 minute respectively.
Mobility work after the intervals.
My times: :29, 1:14, 2:09, :31, 1:24, 2:10, :33, 1:22, 2:12
This workout was brutal. Those 600s were painful. Great day, 30 degrees out and completely dark. For some reason the track lights were not on. Great session. I'm noticing I'm recovering a lot more between intervals doing these track workouts once a week. Excited for tomorrow!
Today was a great session. I maxed out my overhead squat today and set a huge PR. My previous PR was 205 x 4. I got 220 x 2 and then 240 x 1 today. Great stuff. Today looked like this:
Overhead Squat- Heavy Single - 240, then 85% (196) for 2 x three sets. These felt great. The jerks on Tuesday didn't feel very good. Today I felt a lot stronger with the weight overhead and was really happy about this PR.
Rest 10 minutes then....
'Elizabeth'
21-15-9
Squat Cleans (135#)
Ring Dips
6.29. I was happy with this time. My shoulders and arms gassed out pretty hard on the ring dips, but the squat cleans weren't too bad. Good short WOD.
Workout 2 (1830)
Running Drills then...
'Tosh' - 3 x (200m, 400m, 600m)
Rest 1 minute, 2 minute, 3 minute respectively.
Mobility work after the intervals.
My times: :29, 1:14, 2:09, :31, 1:24, 2:10, :33, 1:22, 2:12
This workout was brutal. Those 600s were painful. Great day, 30 degrees out and completely dark. For some reason the track lights were not on. Great session. I'm noticing I'm recovering a lot more between intervals doing these track workouts once a week. Excited for tomorrow!
Tuesday, December 20, 2011
12/20/11
AM Workout (0730)
Today was a little less than satisfying. I didn't set a PR when I was trying to. I got under 262# twice for behind the neck jerks, but then I lost it both times on the recovery. The load didn't feel impossibly heavy on my shoulders. I really just need a little bit more coaching and I could set some huge PRs. Lifting alone blows, especially at the lifts you are worst at. This was upsetting, but I realize I'm not going to PR every session in the gym, it's just not realistically what happens.
On a more positive note, I set a huge PR on 2011 open workout 11.2. This morning looked like this:
Behind the Neck Jerk - Singles - 220, 240 x 2, missed 262 twice (current PR 250)
Rest 10 minutes then...
AMRAP 15:
9 Dead Lifts @ 155#
12 HR Push-ups
15 Box Jumps 24"
I got 12 rounds and 9 dead-lifts. This is a huge improvement over my previous 9 rounds and 9 box jumps. I was happy with my effort today. I got all the dead-lifts and box jumps unbroken and fast. The only thing that slowed down my time was the push-ups, although they were a hell of a lot better than they were in March last time I did this. The box jumps slowed me down in March, today they felt like recovery. My metcon is much better and I'm stronger than I've ever been. This makes me happy about my accomplishments and progress. My new goal on this workout is 14 rounds even. If I wasn't doing this alone I probably could have gotten a few more reps, maybe another entire round. I was pacing the push-ups a bit, I never gassed out and started doing them as singles like in March. I didn't feel as gassed as in March either. Overall a good session, despite the missed PR on the jerk. Excited for this afternoon!
PM Workout (1200)
This morning didn't take a whole lot out of me. I felt great this afternoon. It looked like this:
For time:
50 Power Cleans @ 200#
6.47. Went head to head with a good athlete and went as hard as possible. I did all the reps as singles, but took barely any rest. This was an awesome workout. I want to do this again at 225.
Rest 10 minutes then...
7 x 750m Row @ 3 minutes rest
All the 750s were in the 2:30-35 range. This was a great workout. I felt decent and tried to keep my pace consistent. I didn't really go all out at any point. Solid day, excited for a rest day tomorrow and another two-a-day Thursday.
Today was a little less than satisfying. I didn't set a PR when I was trying to. I got under 262# twice for behind the neck jerks, but then I lost it both times on the recovery. The load didn't feel impossibly heavy on my shoulders. I really just need a little bit more coaching and I could set some huge PRs. Lifting alone blows, especially at the lifts you are worst at. This was upsetting, but I realize I'm not going to PR every session in the gym, it's just not realistically what happens.
On a more positive note, I set a huge PR on 2011 open workout 11.2. This morning looked like this:
Behind the Neck Jerk - Singles - 220, 240 x 2, missed 262 twice (current PR 250)
Rest 10 minutes then...
AMRAP 15:
9 Dead Lifts @ 155#
12 HR Push-ups
15 Box Jumps 24"
I got 12 rounds and 9 dead-lifts. This is a huge improvement over my previous 9 rounds and 9 box jumps. I was happy with my effort today. I got all the dead-lifts and box jumps unbroken and fast. The only thing that slowed down my time was the push-ups, although they were a hell of a lot better than they were in March last time I did this. The box jumps slowed me down in March, today they felt like recovery. My metcon is much better and I'm stronger than I've ever been. This makes me happy about my accomplishments and progress. My new goal on this workout is 14 rounds even. If I wasn't doing this alone I probably could have gotten a few more reps, maybe another entire round. I was pacing the push-ups a bit, I never gassed out and started doing them as singles like in March. I didn't feel as gassed as in March either. Overall a good session, despite the missed PR on the jerk. Excited for this afternoon!
PM Workout (1200)
This morning didn't take a whole lot out of me. I felt great this afternoon. It looked like this:
For time:
50 Power Cleans @ 200#
6.47. Went head to head with a good athlete and went as hard as possible. I did all the reps as singles, but took barely any rest. This was an awesome workout. I want to do this again at 225.
Rest 10 minutes then...
7 x 750m Row @ 3 minutes rest
All the 750s were in the 2:30-35 range. This was a great workout. I felt decent and tried to keep my pace consistent. I didn't really go all out at any point. Solid day, excited for a rest day tomorrow and another two-a-day Thursday.
Monday, December 19, 2011
12/19/11
After two days off I thought I'd be more recovered. I felt a little fatigued today. Especially on the front squats, everything else felt good though. I felt great on the metcon.
Snatch Pulls + Snatch (2 + 1 ) @ 80% (155#) - 5 sets
Front Squats - Singles - 95%, 90% - 308#, 292#
Front Squats - Doubles, 2 sets - 85% - 271
Rest 10 minutes then...
Rest 60 seconds between each 3 minute AMRAP:
3 Minute AMR:
400m Run
Max Reps Wall Balls - 51 reps
3 Minute AMR:
400m Run
Max Reps Muscle-ups - 10 reps
3 Minute AMR:
400m Run
Max Reps Box Jumps 30" - 22 Reps
3 Minute AMR:
400m Run
Max Reps KB Swings 72# - 33 Reps
3 Minute AMR:
400m Run
Max Reps HSPU - 7 Reps
3 Minute AMR:
400m Run
Max Double-unders - 50 Reps
Total Reps: 173
The snatches felt really good today. I was still sore from last week, I felt a little weak on the front squats. The metcon was great. I felt good on pretty much everything. I need to do more 30" box jumps. I've gotten too comfortable just doing 24" all the time. HSPU suck as always, especially at the end of the WOD. My run time started suffering on the last few AMRs. Overall a solid metcon though. I was really pleased with the 33 unbroken 2 pood KB swings while my heart rate was jacked from the 400. Great day, excited for tomorrow!
Snatch Pulls + Snatch (2 + 1 ) @ 80% (155#) - 5 sets
Front Squats - Singles - 95%, 90% - 308#, 292#
Front Squats - Doubles, 2 sets - 85% - 271
Rest 10 minutes then...
Rest 60 seconds between each 3 minute AMRAP:
3 Minute AMR:
400m Run
Max Reps Wall Balls - 51 reps
3 Minute AMR:
400m Run
Max Reps Muscle-ups - 10 reps
3 Minute AMR:
400m Run
Max Reps Box Jumps 30" - 22 Reps
3 Minute AMR:
400m Run
Max Reps KB Swings 72# - 33 Reps
3 Minute AMR:
400m Run
Max Reps HSPU - 7 Reps
3 Minute AMR:
400m Run
Max Double-unders - 50 Reps
Total Reps: 173
The snatches felt really good today. I was still sore from last week, I felt a little weak on the front squats. The metcon was great. I felt good on pretty much everything. I need to do more 30" box jumps. I've gotten too comfortable just doing 24" all the time. HSPU suck as always, especially at the end of the WOD. My run time started suffering on the last few AMRs. Overall a solid metcon though. I was really pleased with the 33 unbroken 2 pood KB swings while my heart rate was jacked from the 400. Great day, excited for tomorrow!
Friday, December 16, 2011
12/16/11
My body was fairly toasted today. The lifting went really well, but I felt horrible on the metcon. I definitely need some rest. Yesterday was extremely taxing.
Muscle Snatch - 5,4,3,2,1 - 88,97,110,135,146 (this is technically a PR, never gone for a single on this before).
Snatch Grip Push-Press - 4,4,4,4 - 176,185,196,207 - my previous 3 RM was 205, I was happy about this. I haven't done these in a while, but they felt great.
Dead-lift - 3,3,3,3 - 315,352,396,418 - 418 was my previous 2 RM. I was happy about this. I wanted to go a little heavier, but I was so toasted I'll save it for next time.
Rest 10 minutes then....
For time:
1000m Row then...
4 RFT:
20 Overhead Squats @ 95#
20 KB Swings @ 53#
17.25. This was a slower time. Two guys that I usually beat were right on my tail. From yesterday and the lifting today I am completely toasted. I broke up every set of both movements into 10/10. When I have to break up sets of 95 lb overhead squats and 53 lb swings, I know I need rest. This has been an amazing training week, this is what it's all about. I'm excited to rest and hit it hard again come Sunday or maybe wait until Monday. Overall a good day, lifting was great.
Muscle Snatch - 5,4,3,2,1 - 88,97,110,135,146 (this is technically a PR, never gone for a single on this before).
Snatch Grip Push-Press - 4,4,4,4 - 176,185,196,207 - my previous 3 RM was 205, I was happy about this. I haven't done these in a while, but they felt great.
Dead-lift - 3,3,3,3 - 315,352,396,418 - 418 was my previous 2 RM. I was happy about this. I wanted to go a little heavier, but I was so toasted I'll save it for next time.
Rest 10 minutes then....
For time:
1000m Row then...
4 RFT:
20 Overhead Squats @ 95#
20 KB Swings @ 53#
17.25. This was a slower time. Two guys that I usually beat were right on my tail. From yesterday and the lifting today I am completely toasted. I broke up every set of both movements into 10/10. When I have to break up sets of 95 lb overhead squats and 53 lb swings, I know I need rest. This has been an amazing training week, this is what it's all about. I'm excited to rest and hit it hard again come Sunday or maybe wait until Monday. Overall a good day, lifting was great.
Thursday, December 15, 2011
12/15/11
AM Workout (0845)
Today was the best session I've had in a while. It looked like this:
Back Squat - 5,5,10,20 - 225,295,315,255 - This was basically two warm up sets, a 10 rep 80%, then 20 reps at 80% of my 80% 1 rep max. Crazy effort, awesome stuff. 315 for 10 unbroken reps has been a goal of mine for a while. It's awesome to see progress, a year ago this was my 1 RM.
Bench Press - Heavy Singles - 195,205,225 - My bench press is horrible in comparison to my squat. These felt hard, after the back squats even bench press was hard.
Rest 10 minutes then....
30 Minute AMRAP:
10 Minutes:
7 Burpees
12 Box Jumps 24" - 10 rounds
10 Minutes:
HSPU
L-Pull-ups (1,1,2,2,3,3,... etc ) - Got through 5 L-pull-ups + 1 HSPU
10 Minutes:
7 DB Push-Press (2 x 30#)
12 Split Jumps - 14 Rounds + 7 DB Push-Press
Awesome day. I was extremely happy about the 315 lb x 10 on back squat. Can't wait for that 400 lb back squat. The metcon was hard. The first 10 minutes and last 10 minutes were fast and extremely challenging. The 10 minutes of HSPU and L-pull-ups was more of a skill session, but I was sweating and breathing hard, just not as hard. Excited for tomorrow!
PM Workout (1830)
Mobility and running drills.
4 x 800m @ 3 minutes rest
2:37, 2:45, 2:55, 3:00
The efforts on these were all out every time. My legs really felt like jello after the squats this morning. I tried to eat as much as I could between the workouts and I got in a 90 minute nap. But after a workout like this morning, there is only so much the body can recover without a night's sleep. If I were fresh I think I could run in sub 2:25. Overall an awesome day, I love these interval sessions.
Today was the best session I've had in a while. It looked like this:
Back Squat - 5,5,10,20 - 225,295,315,255 - This was basically two warm up sets, a 10 rep 80%, then 20 reps at 80% of my 80% 1 rep max. Crazy effort, awesome stuff. 315 for 10 unbroken reps has been a goal of mine for a while. It's awesome to see progress, a year ago this was my 1 RM.
Bench Press - Heavy Singles - 195,205,225 - My bench press is horrible in comparison to my squat. These felt hard, after the back squats even bench press was hard.
Rest 10 minutes then....
30 Minute AMRAP:
10 Minutes:
7 Burpees
12 Box Jumps 24" - 10 rounds
10 Minutes:
HSPU
L-Pull-ups (1,1,2,2,3,3,... etc ) - Got through 5 L-pull-ups + 1 HSPU
10 Minutes:
7 DB Push-Press (2 x 30#)
12 Split Jumps - 14 Rounds + 7 DB Push-Press
Awesome day. I was extremely happy about the 315 lb x 10 on back squat. Can't wait for that 400 lb back squat. The metcon was hard. The first 10 minutes and last 10 minutes were fast and extremely challenging. The 10 minutes of HSPU and L-pull-ups was more of a skill session, but I was sweating and breathing hard, just not as hard. Excited for tomorrow!
PM Workout (1830)
Mobility and running drills.
4 x 800m @ 3 minutes rest
2:37, 2:45, 2:55, 3:00
The efforts on these were all out every time. My legs really felt like jello after the squats this morning. I tried to eat as much as I could between the workouts and I got in a 90 minute nap. But after a workout like this morning, there is only so much the body can recover without a night's sleep. If I were fresh I think I could run in sub 2:25. Overall an awesome day, I love these interval sessions.
Wednesday, December 14, 2011
Tuesday, December 13, 2011
12/13/11
Today was a decent session.
Clean Pulls + Clean (2 + 1) @ 75% (205 lb) - 5 Sets
Clean Pulls @ 100% (275 lb) - 3 Singles
Clean Grip Dead-lift @ 100% (275 lb) - 2 x 2
Push Press, Push Jerk, Split Jerk (1 + 1 + 1 ) - 135, 155, 185, 195, 205, 215, 225
The set of 225 was my 1 RM push-press. The split jerk on it was nasty. I was really fatigued from the push press and push jerk, but I got the rep. These felt great. Excited to PR on some overhead lifts in the near future.
Rest 10 minutes then...
For time:
50 Double-unders
50 Sit-ups
3 RDs:
30 HR Push-ups
15 Hang Power Cleans @ 135#
50 Sit-ups
50 Double-unders
10:50. Metcon went fast. The hardest thing about it was the hook grip for the HPC after all the pulls and squat cleans during the strength session. Great day, the overhead strength was awesome. Excited for rest tomorrow and more lifting on Thursday!
Clean Pulls + Clean (2 + 1) @ 75% (205 lb) - 5 Sets
Clean Pulls @ 100% (275 lb) - 3 Singles
Clean Grip Dead-lift @ 100% (275 lb) - 2 x 2
Push Press, Push Jerk, Split Jerk (1 + 1 + 1 ) - 135, 155, 185, 195, 205, 215, 225
The set of 225 was my 1 RM push-press. The split jerk on it was nasty. I was really fatigued from the push press and push jerk, but I got the rep. These felt great. Excited to PR on some overhead lifts in the near future.
Rest 10 minutes then...
For time:
50 Double-unders
50 Sit-ups
3 RDs:
30 HR Push-ups
15 Hang Power Cleans @ 135#
50 Sit-ups
50 Double-unders
10:50. Metcon went fast. The hardest thing about it was the hook grip for the HPC after all the pulls and squat cleans during the strength session. Great day, the overhead strength was awesome. Excited for rest tomorrow and more lifting on Thursday!
Monday, December 12, 2011
12/12/11
Today was great. It was the first day of my new 10 week lifting program.
Snatch Pulls + Snatch: (2 + 1) x 5 @ 75% (135 lb) - These felt good, I feel like I haven't done snatches in a while. I really wanted to up the weight, but I stuck to the 75% and went through the motions. I really need to be patient and stick to the new program!
Snatch Pulls @ 100% - (185 lb) 3 x 2
Front Squat - Heavy Singles - 295, 325 (10 lb PR) - I was happy with this PR. This felt heavy, but manageable. I'm excited to set a new PR on this lift and on squat clean. I love setting PRs. I've been feeling good in the gym. I was a little burnt out after the Taranis Winter Challenge (Nov 4,5,6th) and I'm feeling good again after backing off on the volume a bit.
Rest 10 minutes then...
For time:
30 Calorie Row
30 Box Jumps (24")
30 Wall-balls
30 Seated Overheard Presses
30 DB Thrusters (2 x 30#)
30 Knees to Elbows
30 Jump Squats
30 Overhead Plate Walking Lunge Steps (45#)
Time: 11.00. Solid effort, tried to go all out. This was rough on the shoulders. Overall a solid metcon. Excited for tomorrow.
12/11/11
Complete rest. I wasn't very sore after the competition. A little in my shoulders and legs.
12/10/11
The first annual 'Gorilla Games' at Crossfit Amped in Bellevue, Washington. We were on a 4 person team, 2 women and 2 men. We had some last minute roster changes. We originally were going to have more competitive athletes on the team, but due to some injuries and schedule conflicts we had to change the team up. It was a a lot of fun and I had a great time!
WOD 1 - 0830
In pairs (1 male, 1 female)
Team 1: Dead-lift 6,000 lbs, 3 reps each partner at a time. I chose 275 lb, partner had 125 lb. We each did 5 triples for a total of 6k lbs.
Team 2: 100 Box Jumps (24"/20")
Both Teams, 1st pair, then 2nd pair starts once first team finishes, time for the workout is when the last athlete comes through the finish line: 400m keg carry (65#/45#) with obstacles (3 4ish foot walls on the course).
11/12 place. Our women struggled a bit with the kegs. We had never done these before. We went hard though. Interesting event. The dead-lifts were really easy. I barely broke a sweat during this event.
WOD 2 - 1030
In pairs of 2:
Team 1: 150 Wall Balls - While one partner is doing wall-balls, the other is in handstand against a wall.
Team 2: 150 HR Push-ups - While one partner is doing push-ups, the other partner is holding dumb-bells locked out overhead (40#/30#)
I was on the team doing wall-balls. The HR push-ups went faster. My judge was super strict on the wall balls. The 10 foot mark was actually a free standing beam running across pull-up bars. In order for a legitimate rep the ball had to hit the middle or top of the beam, not the bottom. A lot of other teams were hitting the bottom and getting counted reps. My judge literally discounted 20-25 of my reps. Considering this, we still got second place in the event. By 2 damn seconds! If we had a different (normal?) judge we would have gotten 1st for sure. I was happy with my effort. I got 50 wall balls right out of the gate. I did the majority of the wall balls and my partner did a lot of hand stands. Overall an awesome effort. My last set of 25 was brutal, by far the hardest I've ever gone on wall-balls. I was literally jumping to get the ball to the mark. Awesome effort by all my team mates. This is what it is all about!
2/12 place.
WOD 3 - 1130
On a 'Fight Gone Bad' clock:
Toes-to-bar
KB Swings (53#/35#)
Thrusters (75#/55#)
Burpees (jump on plate)
-Each team member was on a station, we rotated each minute. Total reps completed by each team member combined is the score. We did alright on this workout. One of our team mates hurt her hand on literally the first burpee and this suffered her score a bit. I'm glad she dug deep and kept going hard though. This was a tough workout, I really liked it.
8/12 place.
With a 11th place, 2nd place, and 8th place, we ended up getting 8th overall. I was really happy with our effort. Fun day. I'd like to do one more individual competition before the 'Open' starts in February.
Thursday, December 8, 2011
12/8/11
Today was a lighter metcon, but overall a good session. I didn't feel great, but I went as hard as possible. I didn't do heavy stuff today, I'm tapering down for the competition on Saturday.
For time:
9-6-3
155# Bench Press
Muscle-ups
5.20. This was light and fast. I didn't feel very strong. My triceps and shoulders are still a little shot from the extremely hard workouts on Tuesday.
Rest 10 minutes then...
3 RFT:
6 Overhead Squats - 135#
9 Burpees
12 Toes-to-bars
Straight into...
6 RFT:
3 Overhead Squats - 135#
6 Burpees
9 Toes-to-bars
15.27. This was a brutal workout. I got all the reps unbroken, but took a bit of rest right before each set of toes-to-bar. The overhead squats felt light and easy. Overall a good session. Excited for Saturday.
For time:
9-6-3
155# Bench Press
Muscle-ups
5.20. This was light and fast. I didn't feel very strong. My triceps and shoulders are still a little shot from the extremely hard workouts on Tuesday.
Rest 10 minutes then...
3 RFT:
6 Overhead Squats - 135#
9 Burpees
12 Toes-to-bars
Straight into...
6 RFT:
3 Overhead Squats - 135#
6 Burpees
9 Toes-to-bars
15.27. This was a brutal workout. I got all the reps unbroken, but took a bit of rest right before each set of toes-to-bar. The overhead squats felt light and easy. Overall a good session. Excited for Saturday.
Tuesday, December 6, 2011
12/6/11
AM Workout (0730)
This morning was short and heavy, but a great workout. I was going to do some more metcon after what I did today, but my body felt destroyed after the strength workout I did. It looked like this:
Thruster - Heavy Singles - 176, 196, 216, 229 (14 lb PR)
Rest 5 minutes then...
EMOM for 12 minutes:
3 x 176# Thruster
6 x 70# KB Swing
I had to stop at 8 minutes, resumed at 9. So i ended up getting 33/36 of the thrusters. This was the hardest workout I've done in a while, it was taxing as hell. I want to be able to do this straight through for 12 minutes in the future.
Rest 5 minutes...
Tabata Hollow Rocks - I forgot my score, but I went hard on these.
PM Workout (1700)
The thrusters this morning were rough. But once I got in the gym and got warmed up I felt surprisingly awesome. This afternoon I hit a heavy metcon. I went really hard, great day. It looked like this:
AMRAP 6 Minutes:
5 x 185# Power Clean
12 x Box Jumps 24"
Rest 2 minutes...
AMRAP 6 minutes:
5 x 185# Front Squat
9 x HR Push-ups
Rest 2 minutes...
5 x 135# Shoulder-to-Overhead (push-jerked every rep)
12 x Sit-ups
Score for total load moved. 7 rounds, 5 rounds, 8 rounds = ~16,000#. The front squats were no fun. I felt really strong on both the power cleans and the overhead though. Overall a solid day.
This morning was short and heavy, but a great workout. I was going to do some more metcon after what I did today, but my body felt destroyed after the strength workout I did. It looked like this:
Thruster - Heavy Singles - 176, 196, 216, 229 (14 lb PR)
Rest 5 minutes then...
EMOM for 12 minutes:
3 x 176# Thruster
6 x 70# KB Swing
I had to stop at 8 minutes, resumed at 9. So i ended up getting 33/36 of the thrusters. This was the hardest workout I've done in a while, it was taxing as hell. I want to be able to do this straight through for 12 minutes in the future.
Rest 5 minutes...
Tabata Hollow Rocks - I forgot my score, but I went hard on these.
PM Workout (1700)
The thrusters this morning were rough. But once I got in the gym and got warmed up I felt surprisingly awesome. This afternoon I hit a heavy metcon. I went really hard, great day. It looked like this:
AMRAP 6 Minutes:
5 x 185# Power Clean
12 x Box Jumps 24"
Rest 2 minutes...
AMRAP 6 minutes:
5 x 185# Front Squat
9 x HR Push-ups
Rest 2 minutes...
5 x 135# Shoulder-to-Overhead (push-jerked every rep)
12 x Sit-ups
Score for total load moved. 7 rounds, 5 rounds, 8 rounds = ~16,000#. The front squats were no fun. I felt really strong on both the power cleans and the overhead though. Overall a solid day.
Monday, December 5, 2011
12/5/11
I felt great after two days off. I was still really sore yesterday, but after a 3 hour nap and another 9 hours of sleep I felt great today. My abductors were still a little sore, but after I warmed up everything felt great. Today looked like this:
Snatch Balance 3-1-1-1-1 @ 145, 165, 174, 185, 194 - I attempted 205 twice, got in the hole the first time but then bailed forward on it. Then the second time I didn't get it at all. I will next time, my shoulders were too exhausted to go for another attempt today. I know I've got more in me on this lift; this is one of my biggest things I need to work on.
Dead-lift 5,5,5,5 @ 308, 352, 372, 392 - 392 was a new 5 rep PR. These felt really good.
Rest 10 minutes then....
For time:
3 Rounds:
200m Run
15 Pull-ups
15 KB Swings (70#)
Straight into 3 rounds of:
30 Squats
20 Burpees
40 Double-unders
Time: 16:11. The metcon felt good. I put out a good effort and went hard. Excited for tomorrow.
Snatch Balance 3-1-1-1-1 @ 145, 165, 174, 185, 194 - I attempted 205 twice, got in the hole the first time but then bailed forward on it. Then the second time I didn't get it at all. I will next time, my shoulders were too exhausted to go for another attempt today. I know I've got more in me on this lift; this is one of my biggest things I need to work on.
Dead-lift 5,5,5,5 @ 308, 352, 372, 392 - 392 was a new 5 rep PR. These felt really good.
Rest 10 minutes then....
For time:
3 Rounds:
200m Run
15 Pull-ups
15 KB Swings (70#)
Straight into 3 rounds of:
30 Squats
20 Burpees
40 Double-unders
Time: 16:11. The metcon felt good. I put out a good effort and went hard. Excited for tomorrow.
Sunday, December 4, 2011
Friday, December 2, 2011
12/2/11
Definitely felt a little exhausted today. My chest, shoulders, hamstrings and calves were smoked. Both the AM and PM workouts yesterday were very challenging. I kept today short and heavy. This was the worst I've felt in the gym and I wasn't really up to doing a whole lot. I'm going to eat a lot today and then take two days of rest.
Back Squat - Heavy Doubles - 308,335,348
Rest 10 minutes then...
2008 Crossfit Games WOD #2
5 RFT:
5 Dead-lifts 275#
10 Burpees
3.50. I chalked up a couple of times and probably lost some time on that. I could go a little faster if I was fresh, but I was overall happy with my effort.
Rest 5 minutes then...
Tabata Bicycle Crunches - 40 each set (1 rep counting as an elbow to a knee). I kept my score 100% consistent and just hit 40 reps each interval, this was challenging and a good way to end the session. Excited for my rest, it's much needed and I've definitely earned it.
Back Squat - Heavy Doubles - 308,335,348
Rest 10 minutes then...
2008 Crossfit Games WOD #2
5 RFT:
5 Dead-lifts 275#
10 Burpees
3.50. I chalked up a couple of times and probably lost some time on that. I could go a little faster if I was fresh, but I was overall happy with my effort.
Rest 5 minutes then...
Tabata Bicycle Crunches - 40 each set (1 rep counting as an elbow to a knee). I kept my score 100% consistent and just hit 40 reps each interval, this was challenging and a good way to end the session. Excited for my rest, it's much needed and I've definitely earned it.
Thursday, December 1, 2011
12/1/11
AM Workout (0730)
Today was a great workout. It was again a little different than usual, but awesome and heavy.
5 Rounds for time:
50 Double-unders
5 HSPU
10.04. This was tough on the shoulders. The double-unders went fast. I had to break up the last few sets of HSPU. Overall felt decent though.
Rest 10 minutes then...
5 Rounds for time:
5 Bench Press 175#
5 Power Cleans 175#
7.40. The bench press was much harder than the power clean. I had to break up the last two sets of bench press. 3/2 and then the last set was 2/1/1/1. Great effort, felt good.
Rest 10 minutes then....
With a 155# Bar, 10 minute AMRAP:
8 Hang Power Clean
6 Front Squats
4 Push-Press
5 Rounds and 7 HPC. Good metcon. Overall a solid day. Looking forward to some heavy lifting tomorrow!
PM Workout (1830)
Endurance workout.
Did some leg drills and a decent warm-up. Then we did the workout 'Light Tosh.'
4 x (100, 200, 300).
Rest is 30 seconds after the 100, 60 seconds after the 200 and 90 after the 300. This workout was great. Just what I needed, I love running fast. I wish I could schedule a workout like this every week.
100s - 10,10,10,11 (the coach estimated the distance, I'm assuming it was a little short)
200s - 28,33,38,33
300s - 46,48,51,49
Today was a great workout. It was again a little different than usual, but awesome and heavy.
5 Rounds for time:
50 Double-unders
5 HSPU
10.04. This was tough on the shoulders. The double-unders went fast. I had to break up the last few sets of HSPU. Overall felt decent though.
Rest 10 minutes then...
5 Rounds for time:
5 Bench Press 175#
5 Power Cleans 175#
7.40. The bench press was much harder than the power clean. I had to break up the last two sets of bench press. 3/2 and then the last set was 2/1/1/1. Great effort, felt good.
Rest 10 minutes then....
With a 155# Bar, 10 minute AMRAP:
8 Hang Power Clean
6 Front Squats
4 Push-Press
5 Rounds and 7 HPC. Good metcon. Overall a solid day. Looking forward to some heavy lifting tomorrow!
PM Workout (1830)
Endurance workout.
Did some leg drills and a decent warm-up. Then we did the workout 'Light Tosh.'
4 x (100, 200, 300).
Rest is 30 seconds after the 100, 60 seconds after the 200 and 90 after the 300. This workout was great. Just what I needed, I love running fast. I wish I could schedule a workout like this every week.
100s - 10,10,10,11 (the coach estimated the distance, I'm assuming it was a little short)
200s - 28,33,38,33
300s - 46,48,51,49
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