I was surprised by how great I felt today. Solid session. It's great to be back.
Back Squat - 4 Sets of 5 @ 75% (300#)
-Felt solid, didn't go crazy on these, easing back into things.
Rest 5 minutes then...
For time:
10 to 1 - Squat Clean (115#)
1 to 10 - Wall-balls
-Unbroken in 10.50. Solid workout on the legs/lungs.
Rest 40 minutes then...
EMOM 15 minutes:
5 Pull-ups
10 Push-ups
20 Double-unders
-Complete, solid training. Everything felt really good.
Monday, December 31, 2012
12/24 - 12/30
This was supposed to be a training week. On Monday morning I started feeling the symptoms of what became the worst flu I've ever had. I didn't really eat much and was extremely dehydrated for days. I lost weight, muscle and generally feel emaciated. Because of this illness I did not train for 8 days, the longest I've gone without exercise in years; I can't remember the last time I took this much time off from training. Anyway, I haven't taken a 'de-load' week in a while, so at an attempt at making some positive out of this, this could be considered a de-load week.
The first few days I was antsy/upset about not being in the gym. About day 4 I just stopped caring and wanted to be generally healthy again. Typically I'm a vibrant and energetic person. Having the task of moving from the couch to the bathroom feel daunting to the mind is a terrible feeling when typically I feel like I can conquer almost any physical task. This whole week has put back into perspective what I love. I wasn't upset about not competing. I was upset about not training and simply being better than I was the day before. This week was a regression in my fitness and health, but it has, in a way, reinvigorated my mind to enjoy training and to enjoy and not take for granted every second that I get in the gym.
The first few days I was antsy/upset about not being in the gym. About day 4 I just stopped caring and wanted to be generally healthy again. Typically I'm a vibrant and energetic person. Having the task of moving from the couch to the bathroom feel daunting to the mind is a terrible feeling when typically I feel like I can conquer almost any physical task. This whole week has put back into perspective what I love. I wasn't upset about not competing. I was upset about not training and simply being better than I was the day before. This week was a regression in my fitness and health, but it has, in a way, reinvigorated my mind to enjoy training and to enjoy and not take for granted every second that I get in the gym.
Saturday, December 22, 2012
12/22/12
Today was awesome. I'm back home for Christmas and I got to go to my old gym and hangout with my old crew. I love Crossfit and the community it creates. Great people, great workout.
'12 Days of Christmas 2012'
1 Dead-lift (315#)
2 Muscle-ups
3 Power Clean (185#)
4 HSPU
5 Burpee Box Jump (24")
6 KB Swing (2 pood)
7 Chest-to-bar Pull-ups
8 KB Snatch (1.5 pood)
9 Back Squats (185#)
10 Turkish Get-ups (1.5 pood)
11 Walk-out Push-ups
12 GHD Sit-ups
-Solid work, 53.50 total time. A lot longer a workout than I usually do. I felt awesome for about 20 minutes and then gassed out tough. I drank five beers and ate taco bell yesterday AND I didn't eat anything prior to this workout. Overall very unideal conditions to workout! But I still had an amazing time and it was great to see everybody again!
'12 Days of Christmas 2012'
1 Dead-lift (315#)
2 Muscle-ups
3 Power Clean (185#)
4 HSPU
5 Burpee Box Jump (24")
6 KB Swing (2 pood)
7 Chest-to-bar Pull-ups
8 KB Snatch (1.5 pood)
9 Back Squats (185#)
10 Turkish Get-ups (1.5 pood)
11 Walk-out Push-ups
12 GHD Sit-ups
-Solid work, 53.50 total time. A lot longer a workout than I usually do. I felt awesome for about 20 minutes and then gassed out tough. I drank five beers and ate taco bell yesterday AND I didn't eat anything prior to this workout. Overall very unideal conditions to workout! But I still had an amazing time and it was great to see everybody again!
Thursday, December 20, 2012
12/20/12
Today was some solid training. Felt strong.
EMOM 10 Minutes: 5 Dead-hang Pull-ups
-complete, more of a warm-up
Bench Press - 8,8,5,5,3,3,3 (failed, got 2 reps) - 175, 175, 185, 185, 190, 200, 200#
-complete rest between sets, 5# each set more than last week (10# more than 2 weeks ago)
DB Floor Press 4 x 10 (2 x 60#) @ 60 seconds rest
-Failed last set at rep 9, solid work
Rest 10 minutes then...
EMOM 20 minutes:
-Odd minutes: 20 Cal Row
-Even minutes: 7 Ring-dips
-Solid day in the gym. Felt strong on the pressing and the conditioning was solid. Really hammering out my weaknesses and showing improvement. Great stuff. Excited to rest!
EMOM 10 Minutes: 5 Dead-hang Pull-ups
-complete, more of a warm-up
Bench Press - 8,8,5,5,3,3,3 (failed, got 2 reps) - 175, 175, 185, 185, 190, 200, 200#
-complete rest between sets, 5# each set more than last week (10# more than 2 weeks ago)
DB Floor Press 4 x 10 (2 x 60#) @ 60 seconds rest
-Failed last set at rep 9, solid work
Rest 10 minutes then...
EMOM 20 minutes:
-Odd minutes: 20 Cal Row
-Even minutes: 7 Ring-dips
-Solid day in the gym. Felt strong on the pressing and the conditioning was solid. Really hammering out my weaknesses and showing improvement. Great stuff. Excited to rest!
Wednesday, December 19, 2012
12/19/12
Today was a solid session. The lifting left me extremely taxed. I almost didn't do a met con. I had a longer one planned out, but cut it to a much shorter WOD. Overall a very great lifting session.
Every :30 for 6:00 minutes: 1 Power Snatch @ 70% (155#)
Rest 6:00 minutes
Every :30 for 6:00 minutes: 1 Power Clean @ 70% (235#)
Back Squat - 8, 5, 3, 2 - 70% (280#), 80% (320#), 85% (340#), 90% (360#) @ 3 minutes rest
Every :60 for 7:00 minutes: 2 Front Squats @ 70% (245#)
Rest 20 minutes then...
For time:
21-15-9
KB Thrusters (2 x 53#)
Burpees
-7.30. Rough WOD. Thrusters were terrible and I felt really slow on the burpees. The lifting just crushed me and I didn't feel good for the conditioning. Great day in the gym. I'm excited to train tomorrow!
Every :30 for 6:00 minutes: 1 Power Snatch @ 70% (155#)
Rest 6:00 minutes
Every :30 for 6:00 minutes: 1 Power Clean @ 70% (235#)
Back Squat - 8, 5, 3, 2 - 70% (280#), 80% (320#), 85% (340#), 90% (360#) @ 3 minutes rest
Every :60 for 7:00 minutes: 2 Front Squats @ 70% (245#)
Rest 20 minutes then...
For time:
21-15-9
KB Thrusters (2 x 53#)
Burpees
-7.30. Rough WOD. Thrusters were terrible and I felt really slow on the burpees. The lifting just crushed me and I didn't feel good for the conditioning. Great day in the gym. I'm excited to train tomorrow!
Tuesday, December 18, 2012
12/18/12
Today was a great session in the gym. This was the best metcon I've done in a long time. It hurt like only certain workouts can. Such a great feeling.
10 Minutes: Hand Stand Walking practice.
-Went well, getting these down.
10 Minute AMRAP (for quality reps, not necessarily 100%)
HSPU + L-Pull-up ladder (1,1,2,2....)
-Got through 8 HSPU. HSPUs felt awesome, all HSPUs unbroken. These are getting SO much better.
Split Jerk, Behind Neck, Singles Pyramid - 1,1,1,1,1,1 - 225, 225, 255, 225, 255#
-Had to go lighter on these. I was just trying to assess where my elbow feels with heavy-ish weight overhead. No pain, but I definitely didn't feel strong, especially with the 255#.
Rest 10 minutes then...
Chose to do the Invictus Competition challenge that was put out today. I loved it!
4 minute AMRAP:
500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders
Rest 3:00
6 minute AMRAP:
500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders
10 Minutes: Hand Stand Walking practice.
-Went well, getting these down.
10 Minute AMRAP (for quality reps, not necessarily 100%)
HSPU + L-Pull-up ladder (1,1,2,2....)
-Got through 8 HSPU. HSPUs felt awesome, all HSPUs unbroken. These are getting SO much better.
Split Jerk, Behind Neck, Singles Pyramid - 1,1,1,1,1,1 - 225, 225, 255, 225, 255#
-Had to go lighter on these. I was just trying to assess where my elbow feels with heavy-ish weight overhead. No pain, but I definitely didn't feel strong, especially with the 255#.
Rest 10 minutes then...
Chose to do the Invictus Competition challenge that was put out today. I loved it!
4 minute AMRAP:
500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders
Rest 3:00
6 minute AMRAP:
500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders
Rest 3:00
For time:
500m Row
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders
10 Burpee Box Jumps
20 Toe-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders
-15 S2O
-1 KB Swing
-10.04
-This was completely painful. Really quality intensity. I was trashed afterward. Great stuff. Super solid session in the gym and I felt great. Stoked to train tomorrow!
Monday, December 17, 2012
12/17/12
Today was a solid session.
Snatch - all sets at 60 seconds rest.
3 x 1 @ 80% (165#)
2 x 1 @ 85% (175#)
2 x 1 @ 90% (185#)
5 x 1 @ 80% (165#)
-Rest 10 minutes then...
10 RFT:
2 Power Cleans (225#)
2 Front Squats (225#)
30 Double-unders
11.11. Solid metcon, missed a few double unders toward the end. I got all the squats unbroken, all sets of power cleans were unbroken except rounds 7 and 10. Tried to push it hard, felt strong today. Really excited to train tomorrow!
Friday, December 14, 2012
12/14/12
Today was a great workout. I felt great. My body was totally destroyed after this session.
Bench Press - 8,8,5,5,3,3,3 - 170, 170, 180, 180, 190, 195, 195#
-all sets felt good, 5# more on each set than last week.
3 Sets:
8 DB Incline Bench Press (2 x 60#) + 8 DB Flat Bench Tricep Extension (2 x 30#)
-Solid training, fried my triceps
Dead-lift - 2 Reps every :45 for 7:30 (22 reps total) @ 80% (370#)
-solid training, not maximal, felt light
Rest 10 minutes then...
EMOM 10 minutes:
-Even minutes: 3 Muscle-ups
-Odd minutes: 15 Burpees
-Complete, awesome effort
Rest 10 minutes then...
On a 15 minute clock, for total reps:
2:00 - ME Calorie Row
1:00 Rest
4:00 AMRAP:
-15 Push-ups (HR)
-10 T2B
1:00 Rest
4:00 AMRAP:
-15 Jump Squats (45#)
-10 Pull-ups
1:00 Rest
2:00 - ME Calorie Row
-Don't remember the AMRAPs, but the calorie rows were 56 + 44. My push-ups sucked after the benching and muscle-ups. Pull-ups felt solid. Great effort today, such a solid session. I love days like today.
Bench Press - 8,8,5,5,3,3,3 - 170, 170, 180, 180, 190, 195, 195#
-all sets felt good, 5# more on each set than last week.
3 Sets:
8 DB Incline Bench Press (2 x 60#) + 8 DB Flat Bench Tricep Extension (2 x 30#)
-Solid training, fried my triceps
Dead-lift - 2 Reps every :45 for 7:30 (22 reps total) @ 80% (370#)
-solid training, not maximal, felt light
Rest 10 minutes then...
EMOM 10 minutes:
-Even minutes: 3 Muscle-ups
-Odd minutes: 15 Burpees
-Complete, awesome effort
Rest 10 minutes then...
On a 15 minute clock, for total reps:
2:00 - ME Calorie Row
1:00 Rest
4:00 AMRAP:
-15 Push-ups (HR)
-10 T2B
1:00 Rest
4:00 AMRAP:
-15 Jump Squats (45#)
-10 Pull-ups
1:00 Rest
2:00 - ME Calorie Row
-Don't remember the AMRAPs, but the calorie rows were 56 + 44. My push-ups sucked after the benching and muscle-ups. Pull-ups felt solid. Great effort today, such a solid session. I love days like today.
Wednesday, December 12, 2012
12/12/12
Another very great day in the gym. My legs were decently sore from yesterday, but once I got warm they felt good.
Every :45 for 5:15 (8 reps) - Power Snatch + Hang Power Snatch @ 70% (145#)
Snatch Grip Dead-lift - 5 x 3 @ 100% + 30# (235#)
Rest 10 minutes then...
AMRAP 15:
10 Push-Press (95#)
10 Front Squat (95#)
20 Box Jumps (24")
8 rounds even. This WOD felt like 15 minutes of box jumps. My legs were really shot from yesterday. My push-press was really fast, unbroken every set and zero elbow pain. I didn't want to do this WOD because of the squats and this is the third day in a row I've squatted, but I wanted to assess the elbow. Super stoked it didn't hurt.
Rest 10 minutes then...
EMOM 10M: 3 HSPU
-Complete, all sets unbroken.
Every :45 for 5:15 (8 reps) - Power Snatch + Hang Power Snatch @ 70% (145#)
Snatch Grip Dead-lift - 5 x 3 @ 100% + 30# (235#)
Rest 10 minutes then...
AMRAP 15:
10 Push-Press (95#)
10 Front Squat (95#)
20 Box Jumps (24")
8 rounds even. This WOD felt like 15 minutes of box jumps. My legs were really shot from yesterday. My push-press was really fast, unbroken every set and zero elbow pain. I didn't want to do this WOD because of the squats and this is the third day in a row I've squatted, but I wanted to assess the elbow. Super stoked it didn't hurt.
Rest 10 minutes then...
EMOM 10M: 3 HSPU
-Complete, all sets unbroken.
Tuesday, December 11, 2012
12/11/12
Today was a very productive day in the gym. I felt really good. My body is responding to the extra rest/lower volume/more food that I thought I needed. It's a lot different to feel like you're dragging ass through a workout vs. attacking the hell out of your workout. Definitely makes training a lot more enjoyable/makes me a happier person. Anyway, today looked like this...
5 Sets: 3 Pos. Snatch (low to high) @ 75% (155#) @ 90 sec. rest
EMOM 10 minutes: 1 Hang Clean + 1 Clean from floor @ 75% (235#)
Every :30 for 4 minutes (9 reps): Back Squat @ 85% (340#)
Rest 2 minutes then...
EMOM for 5 minutes (5 reps): Back Squat @ 90% (360#)
5 Sets: 3 Front Squats (3 sec. pause on rep 1) - Went 225, then 4 sets at 245#
-Had to go much lighter than usual on these, after the above work my legs were thrashed.
Rest 10 minutes then...
For time:
30-20-10
KB Swings (2 pood)
Burpees
7.00. Had to break up the set of 20 swings 10/10. Burpees were SLOW. My body was toasted from the lifting and I just felt slow and aerobically taxed. Got the work done and tried to go as hard as possible. Great lifting session, stoked to train tomorrow.
5 Sets: 3 Pos. Snatch (low to high) @ 75% (155#) @ 90 sec. rest
EMOM 10 minutes: 1 Hang Clean + 1 Clean from floor @ 75% (235#)
Every :30 for 4 minutes (9 reps): Back Squat @ 85% (340#)
Rest 2 minutes then...
EMOM for 5 minutes (5 reps): Back Squat @ 90% (360#)
5 Sets: 3 Front Squats (3 sec. pause on rep 1) - Went 225, then 4 sets at 245#
-Had to go much lighter than usual on these, after the above work my legs were thrashed.
Rest 10 minutes then...
For time:
30-20-10
KB Swings (2 pood)
Burpees
7.00. Had to break up the set of 20 swings 10/10. Burpees were SLOW. My body was toasted from the lifting and I just felt slow and aerobically taxed. Got the work done and tried to go as hard as possible. Great lifting session, stoked to train tomorrow.
Monday, December 10, 2012
12/10/12
I felt great after two days off. Workout went well, felt a little gassed on the metcon, it was tough.
5 RFT:
7 Dead-lifts (275#)
30 Squats
7 HSPU
11.03. On the last set of HSPU I tried to go unbroken and failed the 6th rep. I lost some time on that, but overall I was happy with my performance. The air squats gassed me out pretty good, dead-lift felt light and easy.
Rest 20 minutes then...
EMOM 20 minutes
-Odd minutes: 10 Push-ups
-Even minutes: 10 Toes-to-bars
-All sets unbroken and fast. Solid training. I'm really focusing on my form on my push-ups, already feel stronger on them. External rotation of the shoulders is really helping.
Saturday, December 8, 2012
Friday, December 7, 2012
12/7/12
I had a great workout today. I programmed for myself again, solid session.
Bench Press - 8,8,5,5,3,3,3 - 165, 165, 175, 175, 185, 190, 190# @ 2 minutes rest
DB Bench Press + DB Pull-over (on bench)
2 sets at 2 x 70# DB + 40# DB
2 sets at 2 x 80# DB + 40# DB (failed 5th rep on final set)
Rest 10 minutes then...
AMRAP 20:
5 Back Squats (225#)
10 Renegade Row (2 x 50# DB)
10 KB Swings (53#)
10 Box Jumps 24"
-6 Rounds exactly. This was basically 20 minutes of renegade rows. The first round took me 1:30, my split times suffered drastically after the first round. Everything else went pretty smoothly aside from the renegade rows. This was good training for my push-ups.
Rest 5 minutes then...
I did about 10 sets of Bulgarian ring dips with a 2 count turn out at the top. Started at sets of 5 then went to 3 and finished with some sets of singles. Solid finisher. Overall a productive day in the gym, zero joint pain which was a nice change.
Bench Press - 8,8,5,5,3,3,3 - 165, 165, 175, 175, 185, 190, 190# @ 2 minutes rest
DB Bench Press + DB Pull-over (on bench)
2 sets at 2 x 70# DB + 40# DB
2 sets at 2 x 80# DB + 40# DB (failed 5th rep on final set)
Rest 10 minutes then...
AMRAP 20:
5 Back Squats (225#)
10 Renegade Row (2 x 50# DB)
10 KB Swings (53#)
10 Box Jumps 24"
-6 Rounds exactly. This was basically 20 minutes of renegade rows. The first round took me 1:30, my split times suffered drastically after the first round. Everything else went pretty smoothly aside from the renegade rows. This was good training for my push-ups.
Rest 5 minutes then...
I did about 10 sets of Bulgarian ring dips with a 2 count turn out at the top. Started at sets of 5 then went to 3 and finished with some sets of singles. Solid finisher. Overall a productive day in the gym, zero joint pain which was a nice change.
Thursday, December 6, 2012
12/6/12
Today was a decent session. I got to program for myself and had the gym to myself. It was a nice change. Kept things simple but the intensity high.
Overhead Squat - 5, 5, 5, 5, 4 (f), 2 (f), 5 - 135, 165, 185, 205, 225, 235, 185#
-This was supposed to be heavy sets of five, but my right shoulder was not having the last few sets. I went down to 185# for a solid set to finish things off. I haven't done an OHS since August and I felt that today. These really taxed me. I think 235# is technically a 2 RM PR.
Rest 10 minutes then...
21-15-9
KB Thruster (2 x 53#)
C2B Pull-ups
-Didn't time this, but went as hard as if I were timing it. Great intensity. This WOD was brutal. I had to break up the sets a lot more than I thought I would.
Rest 5 minutes then...
Tabata:
Sit Ups
Calorie Row
-Didn't record the sit-ups or calories, just went for intensity. Quality training.
Overhead Squat - 5, 5, 5, 5, 4 (f), 2 (f), 5 - 135, 165, 185, 205, 225, 235, 185#
-This was supposed to be heavy sets of five, but my right shoulder was not having the last few sets. I went down to 185# for a solid set to finish things off. I haven't done an OHS since August and I felt that today. These really taxed me. I think 235# is technically a 2 RM PR.
Rest 10 minutes then...
21-15-9
KB Thruster (2 x 53#)
C2B Pull-ups
-Didn't time this, but went as hard as if I were timing it. Great intensity. This WOD was brutal. I had to break up the sets a lot more than I thought I would.
Rest 5 minutes then...
Tabata:
Sit Ups
Calorie Row
-Didn't record the sit-ups or calories, just went for intensity. Quality training.
Wednesday, December 5, 2012
12/5/12
My body is a little beat up. I've got some pain in my right wrist and my left elbow. Other than these minor inflammations I'm feeling decent. No lifting today, I'm lowering my training volume this week.
3 Rounds:
1 minute Row (80% effort)
1 minute Plank
1 minute Hand-Stand (against wall)
-Complete, solid warm-up.
Rest 5 minutes then...
'Diane'
21-15-9
Dead-lift (225#)
HSPU
8.04. This is a huge PR. This past year my times were consistently between 12-14 minutes. This is my first sub-12 minute Diane. At regionals I didn't even get through the set of 15 HSPU. I gave myself 2 no-reps today. I got to the wall for the set of 9 at 6:00 minutes. It's kind of rough to figure that 9 HSPU took me two minutes, but that last set is a struggle for me. I can't wait to be able to do this unbroken! I'm making progress on my HSPU, it's just frustrating how long it takes! Other aspects of my fitness improve drastically faster. Overall happy with the day and effort I put out. I didn't feel very good. I'm taking this week to really let my body rest and recover. I haven't taken a full on de-load in a long time and I think it's necessary.
3 Rounds:
1 minute Row (80% effort)
1 minute Plank
1 minute Hand-Stand (against wall)
-Complete, solid warm-up.
Rest 5 minutes then...
'Diane'
21-15-9
Dead-lift (225#)
HSPU
8.04. This is a huge PR. This past year my times were consistently between 12-14 minutes. This is my first sub-12 minute Diane. At regionals I didn't even get through the set of 15 HSPU. I gave myself 2 no-reps today. I got to the wall for the set of 9 at 6:00 minutes. It's kind of rough to figure that 9 HSPU took me two minutes, but that last set is a struggle for me. I can't wait to be able to do this unbroken! I'm making progress on my HSPU, it's just frustrating how long it takes! Other aspects of my fitness improve drastically faster. Overall happy with the day and effort I put out. I didn't feel very good. I'm taking this week to really let my body rest and recover. I haven't taken a full on de-load in a long time and I think it's necessary.
Sunday, December 2, 2012
12/2/12
Today was a great day. I was sore throughout my arms and chest, but felt decent on the WODs today. I placed much higher today than yesterday.
Event 4
3 RFT:
400m Run
30 Burpees
15 Snatch (135#)
16.05. 6th place. I was happy to place this high in this WOD. It was brutal. I paced the running and burpees and tried to link the snatches as much as possible. Very solid effort.
Rest 90 minutes then...
Event 5:
3 RFT:
90 Double-under (must rest in between sets as much as the set took you)
-Athletes can choose to do reps of shoulder-to-overhead (135#) in the rest intervals, each completed rep is 1 second off the total time. I missed two of the 270 double-unders. I chose not to do any shoulder-to-overhead until the last rest interval. I busted out two unbroken sets of 10. I came in 8th place with a total time of 5.03. Interesting workout, not necessarily a real test of fitness, but I was happy to have a game-plan, stick to it and place well in a 'tricky' workout like this. This definitely has to be gamed to place well.
A really fun day. I felt much better about today than yesterday. I got my confidence back today, the 24th or 26th finish yesterday was not a good feeling. I know my weaknesses and I'm working them, it just takes time. Overall happy about my performance. Outside of my push-ups giving out in a 20 minute AMRAP, I gave a very consistent performance over the weekend.
Event 4
3 RFT:
400m Run
30 Burpees
15 Snatch (135#)
16.05. 6th place. I was happy to place this high in this WOD. It was brutal. I paced the running and burpees and tried to link the snatches as much as possible. Very solid effort.
Rest 90 minutes then...
Event 5:
3 RFT:
90 Double-under (must rest in between sets as much as the set took you)
-Athletes can choose to do reps of shoulder-to-overhead (135#) in the rest intervals, each completed rep is 1 second off the total time. I missed two of the 270 double-unders. I chose not to do any shoulder-to-overhead until the last rest interval. I busted out two unbroken sets of 10. I came in 8th place with a total time of 5.03. Interesting workout, not necessarily a real test of fitness, but I was happy to have a game-plan, stick to it and place well in a 'tricky' workout like this. This definitely has to be gamed to place well.
A really fun day. I felt much better about today than yesterday. I got my confidence back today, the 24th or 26th finish yesterday was not a good feeling. I know my weaknesses and I'm working them, it just takes time. Overall happy about my performance. Outside of my push-ups giving out in a 20 minute AMRAP, I gave a very consistent performance over the weekend.
Saturday, December 1, 2012
12/1/12
Today was a pretty fun day. Went to a competition a few hours away from Chicago. Not too many athletes, only 26. There were supposed to be more but because of a venue change many athletes canceled. The ones that did show up were for the most part very talented. Steep competition and a tough environment. I really liked it.
Event 1
'Nasty Girls' (Variant)
3RFT:
15 Front Squats (135#)
7 Muscle-ups
10 Hang Power Cleans (135#)
My time was ~8.40. Took 11th overall in the event. I was keeping a very solid pace until the 3rd round. The last set of muscle-ups rocked me, really had to break them up. I'm glad I got the first set of MU's unbroken, I think that's the most unbroken muscle-ups I've ever done.
Rest 90 minutes then...
Event 2
3 Minutes to establish a 1 RM Strict Press
-Opened with 165#, then went 175# (PR tie), then set a 10# PR with a 185# strict press. I was extremely stoked about this, especially since my elbow has been injured and I haven't been pressing at all.
-Tied for 11th in the event.
Rest 30 minutes then...
Event 3
AMRAP 20 Minutes:
10 Pull-ups
15 Push-ups
20 Squats
9 rd + 15 squats. I took 24th of 26. This is probably the lowest I've placed in a workout in a long time. My push-ups just went out and were not there. It didn't help that I got a TON of no reps because I wasn't touching my nipples to the floor, I've never seen the 'nipple standard' before (was making contact with my upper chest/above the nipple area). At the end of first day I ended up 15th of 26th. Not very solid, but I'm still very happy about my PR strict press, PR max muscle-ups and the stiffness of the competition.
Overall a fun day with some great people.
Event 1
'Nasty Girls' (Variant)
3RFT:
15 Front Squats (135#)
7 Muscle-ups
10 Hang Power Cleans (135#)
My time was ~8.40. Took 11th overall in the event. I was keeping a very solid pace until the 3rd round. The last set of muscle-ups rocked me, really had to break them up. I'm glad I got the first set of MU's unbroken, I think that's the most unbroken muscle-ups I've ever done.
Rest 90 minutes then...
Event 2
3 Minutes to establish a 1 RM Strict Press
-Opened with 165#, then went 175# (PR tie), then set a 10# PR with a 185# strict press. I was extremely stoked about this, especially since my elbow has been injured and I haven't been pressing at all.
-Tied for 11th in the event.
Rest 30 minutes then...
Event 3
AMRAP 20 Minutes:
10 Pull-ups
15 Push-ups
20 Squats
9 rd + 15 squats. I took 24th of 26. This is probably the lowest I've placed in a workout in a long time. My push-ups just went out and were not there. It didn't help that I got a TON of no reps because I wasn't touching my nipples to the floor, I've never seen the 'nipple standard' before (was making contact with my upper chest/above the nipple area). At the end of first day I ended up 15th of 26th. Not very solid, but I'm still very happy about my PR strict press, PR max muscle-ups and the stiffness of the competition.
Overall a fun day with some great people.
Friday, November 30, 2012
Wednesday, November 28, 2012
11/28/12
Today was a solid session. Felt solid, stoked for this weekend.
Dead-lift
2-2-2-2-2
-375, 405, 425, 435, 405#
-Went up to 435, felt a little heavy so I backed off for a final set and called it a day. I think 435# is a 2 RM PR, but I'm not sure. I know my 5 RM is 405# and my 1 RM is 465#, so this sounds about right.
Rest 10 minutes then...
4 x 500m Row + 10 KB Swings (53#) after each row @ 180 seconds rest
4 x 250m Row + 10 KB Swings (53#) after each row @ 120 seconds rest
-1:33, 1:33, 1:35, 1:35
-:43, :45, :45 :45
Rest 10 minutes then...
3 x 20 GHD Sit-ups
-Rest is partner's set (basically 1:1 work/rest)
Dead-lift
2-2-2-2-2
-375, 405, 425, 435, 405#
-Went up to 435, felt a little heavy so I backed off for a final set and called it a day. I think 435# is a 2 RM PR, but I'm not sure. I know my 5 RM is 405# and my 1 RM is 465#, so this sounds about right.
Rest 10 minutes then...
4 x 500m Row + 10 KB Swings (53#) after each row @ 180 seconds rest
4 x 250m Row + 10 KB Swings (53#) after each row @ 120 seconds rest
-1:33, 1:33, 1:35, 1:35
-:43, :45, :45 :45
Rest 10 minutes then...
3 x 20 GHD Sit-ups
-Rest is partner's set (basically 1:1 work/rest)
Tuesday, November 27, 2012
11/27/12
Today was a great training session. I felt really good. This was the best training session I've had in a while. Hard work, solid effort, what it's all about.
AMRAP 8 Minutes:
50 ft Handstand Walk
100 ft Farmer's Carry (2 x 70#)
-Didn't record rounds, solid skill work. This is getting a lot better.
Rest 2 minutes then...
AMRAP 8 Minutes:
25 Double-unders
HSPU Ladder (1,2,3...) - increasing each round
-Got through 8 HSPUs. All DU's unbroken. HSPUs felt good, had to start breaking up sets at 6.
Rest 15 minutes then...
Back Squat
-Work up to 80% then...
EMOM 5 Minutes: 2 Reps @ 80% (320#)
Front Squat
5 x 3 - Pause on first rep for a 5 second count at bottom @ 120 seconds rest
-Went 225, 245, 265, 275, 285#, there was a little more there, but solid training
Rest 10 minutes then...
For time:
800m Run
5 Bar Muscle-up
9 Hang Squat Clean Thruster (135#)
400m Run
7 Bar MU
7 HSCT (135#)
200m Run
9 Bar Muscle-up
5 HSCT (135#)
13.50. Really great metcon. My runs were VERY slow. Just felt slow and it was extremely cold out (below freezing). My bar muscle-ups are getting a lot better. I got 5 at the start of each set. I haven't been able to do thrusters much over the last few months, I'm happy to be able to do them again. They felt really good. A great session in the gym. My hands are a little ripped up, hoping they heal by this weekend's competition.
AMRAP 8 Minutes:
50 ft Handstand Walk
100 ft Farmer's Carry (2 x 70#)
-Didn't record rounds, solid skill work. This is getting a lot better.
Rest 2 minutes then...
AMRAP 8 Minutes:
25 Double-unders
HSPU Ladder (1,2,3...) - increasing each round
-Got through 8 HSPUs. All DU's unbroken. HSPUs felt good, had to start breaking up sets at 6.
Rest 15 minutes then...
Back Squat
-Work up to 80% then...
EMOM 5 Minutes: 2 Reps @ 80% (320#)
Front Squat
5 x 3 - Pause on first rep for a 5 second count at bottom @ 120 seconds rest
-Went 225, 245, 265, 275, 285#, there was a little more there, but solid training
Rest 10 minutes then...
For time:
800m Run
5 Bar Muscle-up
9 Hang Squat Clean Thruster (135#)
400m Run
7 Bar MU
7 HSCT (135#)
200m Run
9 Bar Muscle-up
5 HSCT (135#)
13.50. Really great metcon. My runs were VERY slow. Just felt slow and it was extremely cold out (below freezing). My bar muscle-ups are getting a lot better. I got 5 at the start of each set. I haven't been able to do thrusters much over the last few months, I'm happy to be able to do them again. They felt really good. A great session in the gym. My hands are a little ripped up, hoping they heal by this weekend's competition.
Monday, November 26, 2012
11/27/12
Today was a little disappointing, but overall a solid time in the gym.
'Fran'
21-15-9
Thrusters (95#)
Pull-ups
3.08. This is not a PR. But considering yesterday's training I am wholly at ease with not PRing today. Also, I am happy that today was the first time I've ever done 'Fran' with butterfly pull-ups. Last year I did this workout in 3.03 with regular gymnastics kipping pull-ups. When I used traditional pull-ups I did the entire WOD unbroken. Today I had to break up the sets of 15/9 pull-ups because my grip just turned off on my butterfly pull-ups. I am happy that I have the technique down of this movement though. I just need to work it more and increase my grip strength and I'll have a sub 2:40. I was planning on training more today, but considering the cough/dizziness after 'Fran' I called it a day. Anytime you don't PR is frustrating, but some days it is just not going to happen even if you give it your all. I was happy with the quality of intensity I got out of this WOD; sometimes the shortest WODs are the best. Excited to train tomorrow.
'Fran'
21-15-9
Thrusters (95#)
Pull-ups
3.08. This is not a PR. But considering yesterday's training I am wholly at ease with not PRing today. Also, I am happy that today was the first time I've ever done 'Fran' with butterfly pull-ups. Last year I did this workout in 3.03 with regular gymnastics kipping pull-ups. When I used traditional pull-ups I did the entire WOD unbroken. Today I had to break up the sets of 15/9 pull-ups because my grip just turned off on my butterfly pull-ups. I am happy that I have the technique down of this movement though. I just need to work it more and increase my grip strength and I'll have a sub 2:40. I was planning on training more today, but considering the cough/dizziness after 'Fran' I called it a day. Anytime you don't PR is frustrating, but some days it is just not going to happen even if you give it your all. I was happy with the quality of intensity I got out of this WOD; sometimes the shortest WODs are the best. Excited to train tomorrow.
Sunday, November 25, 2012
11/26/12
Today was a really fun day in the gym. I also felt awesome. Eating more is significantly affecting my training. I definitely don't feel all crappy like I did a few weeks ago. Anyway, a buddy of mine and I have been wanting to try this WOD for a while. We finally got around to it and it was hardcore. It ended up being a great time and was really good mental training.
225# Power Clean 'Kalsu'
For time:
100 Power Cleans (225#)
-5 Burpees at the start of every minute
My time was 34.49. Hardcore workout. I went with triples for the vast majority of the workout. I definitely paced it well. When I do this again I want to go out with 5 reps per minute and see how that goes. Overall great training. I remember like it was yesterday when my 1 RM squat clean was 225#. To be able to throw this around for 100 reps is awesome. Being strong is fun.
225# Power Clean 'Kalsu'
For time:
100 Power Cleans (225#)
-5 Burpees at the start of every minute
My time was 34.49. Hardcore workout. I went with triples for the vast majority of the workout. I definitely paced it well. When I do this again I want to go out with 5 reps per minute and see how that goes. Overall great training. I remember like it was yesterday when my 1 RM squat clean was 225#. To be able to throw this around for 100 reps is awesome. Being strong is fun.
11/23/12
I was surprised how great I felt in the gym today considering all the abnormal things I ingested yesterday.
-Easy 1 mile run.
-Easy 1 mile run.
1000m Row
Then...
10 Rds:
5 HSPU
10 Air Squats
1000m Row
My time was right around 24 minutes. I don't remember exactly. I didn't have to do any singles on the HSPU, but they were not fast.
Rest 10 minutes then...
150 Sit-ups.
-Didn't time them, all 150 unbroken.
-Easy 1 mile run.
Rest 10 minutes then...
150 Sit-ups.
-Didn't time them, all 150 unbroken.
-Easy 1 mile run.
11/22/12
Today I was out of town for thanksgiving, but I went to a local affiliate and ended up getting in a fun session. I just did the WOD off the board and then fooled around for a little bit.
For time:
100m Run (50# Sand Bag)
25 Box Dips
100m Run (50# Sand Bag)
20 Jumping Lunges
100m Run (50# Sand Bag)
15 Toes-to-bar
100m Run (50# Sand Bag)
10 Turkish Get-ups (53#)
100m Run (50# Sand Bag)
15 Toes-to-bar
100m Run (50# Sand Bag)
20 Jumping Lunges
100m Run (50# Sand Bag)
25 Box Dips
100m Run (50# Sand Bag)
12.15. Fun little WOD, not too taxing.
Rest 5 minutes then...
For time:
25 Tire Flips (370#)
-2.45.
Rest 5 minutes then...
5 Minute AMRAP:
30 ft Handstand Walk
30 ft Burpee Broad jump
-Don't remember my rounds, but this was really fun! Overall a fun day in the gym, I really enjoyed myself today and didn't worry about my performance at all. Stress free, the way training should be!
For time:
100m Run (50# Sand Bag)
25 Box Dips
100m Run (50# Sand Bag)
20 Jumping Lunges
100m Run (50# Sand Bag)
15 Toes-to-bar
100m Run (50# Sand Bag)
10 Turkish Get-ups (53#)
100m Run (50# Sand Bag)
15 Toes-to-bar
100m Run (50# Sand Bag)
20 Jumping Lunges
100m Run (50# Sand Bag)
25 Box Dips
100m Run (50# Sand Bag)
12.15. Fun little WOD, not too taxing.
Rest 5 minutes then...
For time:
25 Tire Flips (370#)
-2.45.
Rest 5 minutes then...
5 Minute AMRAP:
30 ft Handstand Walk
30 ft Burpee Broad jump
-Don't remember my rounds, but this was really fun! Overall a fun day in the gym, I really enjoyed myself today and didn't worry about my performance at all. Stress free, the way training should be!
Wednesday, November 21, 2012
Tuesday, November 20, 2012
11/20/12
Super solid session today. My quads haven't been this taxed from a workout in a while. Great stuff. I had a great athlete to train with and we went hard. This is what it's all about. This was the most I've enjoyed training in a long while.
Squat Snatch from high blocks - EMOM - 1 rep @ 165#
-Felt fast, really worked speed and technique.
5 Back Squats @ 85% (345#) - don't rack the bar for entire time the clock is running
1 Rep Every :30 for 2:00
Rest 3 minutes
4 Back Squats @ 85% (345#)
1 Rep Every :30 for (1:30)
Rest 2 minutes
3 Back Squats @ 85% (345#)
1 Rep Every 30: for 1:00
-This was taxing. I've never done long sets with the bar unracked. Solid stuff.
Front Squats (3 count pause at bottom) 5x2 - 225,255,255,275,275#
-Hard effort, pause at bottom is rough.
Rest 10 minutes then...
For time:
200m Run
9 Muscle-ups
9 Power Snatch (135#)
200m Run
7 Muscle-ups
7 Power Snatch (135#)
200m Run
5 Muscle-ups
5 Power Snatch (135#)
200m Run
10.01. Great metcon. This is the first metcon I've had someone to train with and go hard. We finished literally within a second of each other on the final run. And it was fun because he was doing his muscle-ups faster than me and I was doing my snatches faster than him. This was an awesome time to just go hard, give it my all in the moment and enjoy training. Great day, excited to train tomorrow and for thanksgiving!
Squat Snatch from high blocks - EMOM - 1 rep @ 165#
-Felt fast, really worked speed and technique.
5 Back Squats @ 85% (345#) - don't rack the bar for entire time the clock is running
1 Rep Every :30 for 2:00
Rest 3 minutes
4 Back Squats @ 85% (345#)
1 Rep Every :30 for (1:30)
Rest 2 minutes
3 Back Squats @ 85% (345#)
1 Rep Every 30: for 1:00
-This was taxing. I've never done long sets with the bar unracked. Solid stuff.
Front Squats (3 count pause at bottom) 5x2 - 225,255,255,275,275#
-Hard effort, pause at bottom is rough.
Rest 10 minutes then...
For time:
200m Run
9 Muscle-ups
9 Power Snatch (135#)
200m Run
7 Muscle-ups
7 Power Snatch (135#)
200m Run
5 Muscle-ups
5 Power Snatch (135#)
200m Run
10.01. Great metcon. This is the first metcon I've had someone to train with and go hard. We finished literally within a second of each other on the final run. And it was fun because he was doing his muscle-ups faster than me and I was doing my snatches faster than him. This was an awesome time to just go hard, give it my all in the moment and enjoy training. Great day, excited to train tomorrow and for thanksgiving!
Monday, November 19, 2012
11/19/12
Today was the best I've felt in over 2 weeks. I've been eating a lot more, and a lot more non-paleo stuff. The extra rest is helping too. I need to back off from maxing out, lower my volume and get more consistent with my performance. Having said that, today was exactly what I needed, the best session I've had in a while. I'm glad I grinded through feeling like shit and I'm back in a good place mentally.
Snatch - 12 Singles @ 175#, 60-90 seconds rest.
-These felt light and I felt really fast. Went for speed and technique, great stuff.
Power Clean and Jerk - Worked up to two singles at 245#. I haven't done these in months. Zero pain, felt fast and strong. Really excited about this.
Rest 10 minutes then...
For time:
5 Rope Climbs (15 ft)
10 Wall-ball
4 RC
15 WB
3 RC
20 WB
2 RC
25 WB
1 RC
30 WB
9.03.
Rest 2 minutes then...
3 minute AMRAP:
-Bar Muscle-ups
1+2+2+3+3+5 = 16 reps. I eased into these. 5 unbroken is a new PR. I think there is a lot more there on this movement. I haven't been training them much at all. Great day in the gym. Stoked to train tomorrow.
Snatch - 12 Singles @ 175#, 60-90 seconds rest.
-These felt light and I felt really fast. Went for speed and technique, great stuff.
Power Clean and Jerk - Worked up to two singles at 245#. I haven't done these in months. Zero pain, felt fast and strong. Really excited about this.
Rest 10 minutes then...
For time:
5 Rope Climbs (15 ft)
10 Wall-ball
4 RC
15 WB
3 RC
20 WB
2 RC
25 WB
1 RC
30 WB
9.03.
Rest 2 minutes then...
3 minute AMRAP:
-Bar Muscle-ups
1+2+2+3+3+5 = 16 reps. I eased into these. 5 unbroken is a new PR. I think there is a lot more there on this movement. I haven't been training them much at all. Great day in the gym. Stoked to train tomorrow.
11/17/12
Today was a one-day competition. I felt okay, but today was one of my worst performances ever. My goal was top 10 (out of ~50 athletes registered). There was 90 minutes rest between each WOD.
Workout 1:
3 RFT:
15 Bar-facing Burpees (hand-release)
20 Power Clean (95#)
-5.22. Took 7th in the event. Went hard, paced the burpees and tried to go HAM on the power cleans. I was happy with my performance on this WOD.
Workout 2:
40 Shoulder-to-Overhead
30 Over-the-box Jumps (24")
20 Ground-to-Overhead
10 Over-the-box Jumps (24")
My time was a ~6:30. I think I took 14th in this event. I wasn't unhappy with my performance, but a little frustrated because my elbow injury has drastically reduced my shoulder-to-overhead capability. I haven't done a press from the rack position in over two months. I was really happy that my elbow didn't hurt (especially the next day). But just considering how little I've been training this movement, it was just a rough WOD. I know that a year ago my time on this would have been faster; that is not a good feeling. But I will get my strength in my shoulders back eventually. I'm trying to maintain a positive attitude and just be happy that my elbow is more-or-less 'back to normal.'
Workout 3:
10 minute AMRAP:
20 Wall-ball
10 HSPU
15 Front Squats (185#)
20 T2B
1 Round + 8 HSPU. This was an awful experience. I don't even want to write about it. It was like 'Dianne' at regionals all over again. After the push-jerks from WOD 2 there was just nothing in my shoulders. The HSPU ruined me; everything else was easy. I was doing singles and getting a ton of no-reps on that second set. I was really hoping for a better performance in this workout. It was just an awful/embarrassing experience.
Overall took 14th. I was extremely upset about this competition. I've been feeling like shit lately and I felt like more shit today. Today was discouraging.
Workout 1:
3 RFT:
15 Bar-facing Burpees (hand-release)
20 Power Clean (95#)
-5.22. Took 7th in the event. Went hard, paced the burpees and tried to go HAM on the power cleans. I was happy with my performance on this WOD.
Workout 2:
40 Shoulder-to-Overhead
30 Over-the-box Jumps (24")
20 Ground-to-Overhead
10 Over-the-box Jumps (24")
My time was a ~6:30. I think I took 14th in this event. I wasn't unhappy with my performance, but a little frustrated because my elbow injury has drastically reduced my shoulder-to-overhead capability. I haven't done a press from the rack position in over two months. I was really happy that my elbow didn't hurt (especially the next day). But just considering how little I've been training this movement, it was just a rough WOD. I know that a year ago my time on this would have been faster; that is not a good feeling. But I will get my strength in my shoulders back eventually. I'm trying to maintain a positive attitude and just be happy that my elbow is more-or-less 'back to normal.'
Workout 3:
10 minute AMRAP:
20 Wall-ball
10 HSPU
15 Front Squats (185#)
20 T2B
1 Round + 8 HSPU. This was an awful experience. I don't even want to write about it. It was like 'Dianne' at regionals all over again. After the push-jerks from WOD 2 there was just nothing in my shoulders. The HSPU ruined me; everything else was easy. I was doing singles and getting a ton of no-reps on that second set. I was really hoping for a better performance in this workout. It was just an awful/embarrassing experience.
Overall took 14th. I was extremely upset about this competition. I've been feeling like shit lately and I felt like more shit today. Today was discouraging.
Thursday, November 15, 2012
11/14/12
Today was the best day I've had in a while. No lifting, just some lighter conditioning.
6 Rounds:
150m Row
10 KB Swings (72#)
10 Ring Dips
-Rest 2 minutes
18:20 - 10:00 = 8:20 work. Lungs felt really good, had to break up some of the ring dips toward the end. Overall solid training. This wasn't too taxing.
Rest 5 minutes then...
4 x 10 - Ring Rows @ 30 sec. rest.
then...
On a 20 minute clock:
60 seconds plank
60 seconds rest
-This went well, could have kept going longer. I want to try this again with 60 on 30 off for 20.
Good day in the gym, excited for this weekend.
6 Rounds:
150m Row
10 KB Swings (72#)
10 Ring Dips
-Rest 2 minutes
18:20 - 10:00 = 8:20 work. Lungs felt really good, had to break up some of the ring dips toward the end. Overall solid training. This wasn't too taxing.
Rest 5 minutes then...
4 x 10 - Ring Rows @ 30 sec. rest.
then...
On a 20 minute clock:
60 seconds plank
60 seconds rest
-This went well, could have kept going longer. I want to try this again with 60 on 30 off for 20.
Good day in the gym, excited for this weekend.
Tuesday, November 13, 2012
11/13/12
Today was another rough day in the gym. I felt great when I was warming up, but once I got to working sets I felt weak-ish. I felt great on the metcon. But I'm pissed I didn't PR, it just wasn't there.
Back Squat - 1 RM
-While warming up 315# felt a little heavy, went for 365 and 385#. They felt heavy as well, missed 405#. This would have been a 5# PR. I just didn't have it. Knees came in and chest came down, not a good rep. I was extremely upset about this. I could have killed someone. Overall a very rough feeling. I hate failure. I missed 405# the last time maxed this out in September. I don't understand how I hit 375# for a triple two weeks ago and now I can't handle 405# for a single. I'm in a rut; I need to take a step back from training and not max out anything for a while.
Rest 10 minutes then...
For time:
12-9-6
Front Squat (250#)
Muscle-up
-Athletes cannot use a rack, must clean bar from the floor
About 9 and half minutes on this WOD. Overall a ridiculous and challenging WOD. Today was a rough day, I haven't felt this 'crappy' in the gym in a while.
Back Squat - 1 RM
-While warming up 315# felt a little heavy, went for 365 and 385#. They felt heavy as well, missed 405#. This would have been a 5# PR. I just didn't have it. Knees came in and chest came down, not a good rep. I was extremely upset about this. I could have killed someone. Overall a very rough feeling. I hate failure. I missed 405# the last time maxed this out in September. I don't understand how I hit 375# for a triple two weeks ago and now I can't handle 405# for a single. I'm in a rut; I need to take a step back from training and not max out anything for a while.
Rest 10 minutes then...
For time:
12-9-6
Front Squat (250#)
Muscle-up
-Athletes cannot use a rack, must clean bar from the floor
About 9 and half minutes on this WOD. Overall a ridiculous and challenging WOD. Today was a rough day, I haven't felt this 'crappy' in the gym in a while.
Monday, November 12, 2012
11/12/12
I was supposed to have a 1 RM snatch today. I warmed it up and just was not feeling it. I could have just gone for it, but I knew I wouldn't PR. I was training at the end of the day and I just wasn't in the right place mentally for a 1RM snatch. I felt tired and generally tight throughout my body; especially my lower back. It's just feeling a little tight and I'm not recovering. I feel like I've been in a bit of a rut since my PFT, I don't know why. I'm really going to take this week to get in the right place mentally, I want to do/feel well this weekend when I compete.
Despite feeling terrible on the snatch warm-up, once I started the metcon today I felt really good. My pull-ups and HSPU felt great.
'Bradshaw'
10 RFT:
3 HSPU
6 Dead-lifts (225#)
12 Pull-ups
24 Double-unders
16.14. This is a HUGE PR.
I did this workout 367 days ago (I vividly remember doing this, seems like yesterday! Time is flying by!). My time then was about 28 minutes. I remember doing this last year and my HSPUS just going out. Today I got all the HSPUS unbroken. The dead-lifts were unbroken and I had to break up sets 7-10 on the pull-ups. I also missed some double-unders like a dumbass, but my heart-rate was so elevated coming off the pull-up bar on the last few rounds I had trouble getting into a solid pace on the last sets of double-unders. But cutting my time by 12 minutes on this is huge. Jason Khalipa's ~11 minute time on this still boggles my mind. We'll see how much more I can improve my time on this in another 367 days.
I left this training session in a generally upset mood. I wish my elbow was 100% (I have push-presses coming up in a WOD this weekend - not excited to further exacerbate this injury) and I wish my lower back wasn't as tight as it is. It isn't pain, it's just tight as hell. It's a strange feeling. I might have a Dr. appointment in the near future if it doesn't go away.
I am so excited for this semester to be over. I just want to go home and sleep/workout/eat a lot and just recover mentally. Law school and training crossfit at a high level is a taxing combination.
Despite feeling terrible on the snatch warm-up, once I started the metcon today I felt really good. My pull-ups and HSPU felt great.
'Bradshaw'
10 RFT:
3 HSPU
6 Dead-lifts (225#)
12 Pull-ups
24 Double-unders
16.14. This is a HUGE PR.
I did this workout 367 days ago (I vividly remember doing this, seems like yesterday! Time is flying by!). My time then was about 28 minutes. I remember doing this last year and my HSPUS just going out. Today I got all the HSPUS unbroken. The dead-lifts were unbroken and I had to break up sets 7-10 on the pull-ups. I also missed some double-unders like a dumbass, but my heart-rate was so elevated coming off the pull-up bar on the last few rounds I had trouble getting into a solid pace on the last sets of double-unders. But cutting my time by 12 minutes on this is huge. Jason Khalipa's ~11 minute time on this still boggles my mind. We'll see how much more I can improve my time on this in another 367 days.
I left this training session in a generally upset mood. I wish my elbow was 100% (I have push-presses coming up in a WOD this weekend - not excited to further exacerbate this injury) and I wish my lower back wasn't as tight as it is. It isn't pain, it's just tight as hell. It's a strange feeling. I might have a Dr. appointment in the near future if it doesn't go away.
I am so excited for this semester to be over. I just want to go home and sleep/workout/eat a lot and just recover mentally. Law school and training crossfit at a high level is a taxing combination.
Saturday, November 10, 2012
11/10/12
This has kind of been a weird week. I've lowered my caloric intake a lot; I'm leaner and stronger than I've ever been, but I haven't felt recovered this entire week. Tuesday took a hell of a lot out of me and I think I've just been under-eating for the training volume I've been doing.
I was still sore today, but once I got warm everything felt good. Today was amazing, we got together with another box and there were 18 teams of 4 people. It was really cool, we did a WOD at the first box, then a 1.6 mile run with a 53# KB to another box and then did another workout. It was a really fun way to train and meet some new people. Really solid day, nothing crazy in the WODs. I felt really good aerobically and my HSPU felt great/better than ever.
WOD #1
3 RFT:
300m Row
15 Hang Squat Clean (95#)
15 Burpees
15 Pull-ups
-Teams of 4, each person must go through the entire WOD, not switching to the next movement until the team mate ahead of them finishes. This was a cool workout, I felt really good. We got second place in this workout, by 4 pull-ups, only a few seconds.
Straight into...
WOD #2
1.6 Mile Run with a 53# KB
-This took our team ~15:30. I think we did that faster than every other team, but I'm not sure.
-Rest 20 minutes after the run then...
WOD #3
3 Rounds @ 60 seconds intervals at each station, for max reps:
HSPU
Box Jumps (24")
KB Swings (53#)
Rest
Rest
-Our team won this event by a lot of reps. Great stuff. I got 13/11/9 on the HSPU. I was actually happy about this, I've never done 13 unbroken HSPU. The box jumps and KB swings were money, my lungs feel awesome.
Overall a very fun Saturday morning with great people. I love the community element of Crossfit. Such great people! Excited to rest tomorrow and train this week and then a competition next weekend!
Thursday, November 8, 2012
11/8/12
My legs have not been this sore in ages. I can't remember the last time I felt this deep soreness. It's a good feeling. I cut out my lifting today and just did some skill/conditioning stuff. Ended up being solid training. Feeling decently fit.
Skill: 30 Minutes of Muscle-up work.
Did around 70 reps. All kinds of variations; strict, bulgarian dips at the top, double/triple dips at top, false grip, no false grip, L-sit. Just worked through everything and toward the end really worked linking no-false grip with a fast transition. Solid skill work, these are coming together. I want to hit a benchmark wod soon, maybe 'Amanda' or the new Outlaw front squat/muscle-up WOD and try to get all the muscle-ups without a false-grip. I've been too dependent on it and my muscle-ups are inefficient. It's getting better and all coming together though.
Rest 10 minutes then...
For time:
500m Row
50 Overhead Walking Lunges (25#)
50 Pull-ups
50 Squats
50 Sit-ups (25# - touching behind head and ground in front of feet each rep)
50 HR Push-ups (feet on 25# plate)
50 Double-unders
50 Toes-to-bars
16.28. Solid workout. The toes-to-bar were by far the worst part. The lunges and squats were hard simply because of the deep DOMS I'm feeling right now. Solid metcon. Excited to train tomorrow.
Skill: 30 Minutes of Muscle-up work.
Did around 70 reps. All kinds of variations; strict, bulgarian dips at the top, double/triple dips at top, false grip, no false grip, L-sit. Just worked through everything and toward the end really worked linking no-false grip with a fast transition. Solid skill work, these are coming together. I want to hit a benchmark wod soon, maybe 'Amanda' or the new Outlaw front squat/muscle-up WOD and try to get all the muscle-ups without a false-grip. I've been too dependent on it and my muscle-ups are inefficient. It's getting better and all coming together though.
Rest 10 minutes then...
For time:
500m Row
50 Overhead Walking Lunges (25#)
50 Pull-ups
50 Squats
50 Sit-ups (25# - touching behind head and ground in front of feet each rep)
50 HR Push-ups (feet on 25# plate)
50 Double-unders
50 Toes-to-bars
16.28. Solid workout. The toes-to-bar were by far the worst part. The lunges and squats were hard simply because of the deep DOMS I'm feeling right now. Solid metcon. Excited to train tomorrow.
Wednesday, November 7, 2012
Tuesday, November 6, 2012
11/6/12
Today was a pretty extreme workout. Very hardcore mentally. I was a little toasted from yesterday, but ended up feeling great once I got warm.
Back Squat
Warm-up Sets:
10,10,10,10, 5 - 135, 135, 225, 225, 315#
Working Sets:
8,8,8,8 - 315# for all sets
-Solid work, felt strong.
Rest 15 minutes then...
'Holleyman'
30 Rounds for Time:
1 Power Clean (225#)
3 HPSU
5 Wall-ball
39.22. This workout rocked me. I was on a solid pace until about round 17 or 18. Then I had to start breaking up the HSPU into singles. I only missed one rep on the HSPU, the first rep of round 28. I was pacing the single HSPUs decently, usually 5-10 seconds between reps. The power cleans and wall-balls were easy. I couldn't have done this WOD not too long ago. My HSPUs would have just gone off. I'm glad I can handle the higher volume on the HSPUs. My time for this WOD is not competitive, but I'm glad I was just able to finish it. This was great mental training. Very solid session; body is smoked.
Back Squat
Warm-up Sets:
10,10,10,10, 5 - 135, 135, 225, 225, 315#
Working Sets:
8,8,8,8 - 315# for all sets
-Solid work, felt strong.
Rest 15 minutes then...
'Holleyman'
30 Rounds for Time:
1 Power Clean (225#)
3 HPSU
5 Wall-ball
39.22. This workout rocked me. I was on a solid pace until about round 17 or 18. Then I had to start breaking up the HSPU into singles. I only missed one rep on the HSPU, the first rep of round 28. I was pacing the single HSPUs decently, usually 5-10 seconds between reps. The power cleans and wall-balls were easy. I couldn't have done this WOD not too long ago. My HSPUs would have just gone off. I'm glad I can handle the higher volume on the HSPUs. My time for this WOD is not competitive, but I'm glad I was just able to finish it. This was great mental training. Very solid session; body is smoked.
Monday, November 5, 2012
11/5/12
My body was definitely not recovered from the 4 workouts I did between Friday and Saturday. But I tried to go as hard as possible today and had a decent workout.
Sq Snatch:
2X2 @ 70% (145#)
2X2 @ 80% (165#)
2X1 @ 90% (185#)
2X1 @ 95% (195#) - failed second rep on this (usually wouldn't fail this, just wasn't there today)
4X1 @ 85% (175#)
– rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60sec (225#)
3X5 Behind the Neck Snatch Grip Push Press – (185#, 205#, 205#) rest 60 sec.
Rest 10 minutes then...
2 RFT:
50 Pull-ups
75 Sit-ups
50 Overhead Squats (75#)
75 Double-unders
22.02. Rough WOD. I didn't feel great, but tried to push it as hard as possible. I definitely need to work in more workouts with high volume repetitions like this.
-Worked on bar muscle-ups for 20-30 minutes after the WOD. Solid skill session. I don't do these enough, need to get confident with them.
Overall a solid day. I hope I'm more recovered/feel better tomorrow.
Sq Snatch:
2X2 @ 70% (145#)
2X2 @ 80% (165#)
2X1 @ 90% (185#)
2X1 @ 95% (195#) - failed second rep on this (usually wouldn't fail this, just wasn't there today)
4X1 @ 85% (175#)
– rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60sec (225#)
3X5 Behind the Neck Snatch Grip Push Press – (185#, 205#, 205#) rest 60 sec.
Rest 10 minutes then...
2 RFT:
50 Pull-ups
75 Sit-ups
50 Overhead Squats (75#)
75 Double-unders
22.02. Rough WOD. I didn't feel great, but tried to push it as hard as possible. I definitely need to work in more workouts with high volume repetitions like this.
-Worked on bar muscle-ups for 20-30 minutes after the WOD. Solid skill session. I don't do these enough, need to get confident with them.
Overall a solid day. I hope I'm more recovered/feel better tomorrow.
Sunday, November 4, 2012
11/3/12
Today was awesome. It was a little different in that there was no lifting, but today was all about some really solid work capacity.
Workout 1 (1200)
For time:
100 Wall-balls
75 KB Swings (53#)
50 Box Jumps (24")
25 Pull-ups
11.03. Solid on the lungs. Had to break up the KB swings more than I thought I would. Solid training.
Rest 10 minutes then...
10 Rounds, with a partner:
500m Row
-Each partner rows 500m five times, while one partner is rowing the other is holding 2 KBs (35#) in the front rack position. We didn't time this, but went all out. This was entirely brutal. Great training.
Workout 2 (1730)
Workout on the track in the freezing Chicago cold. I was a little spent from this morning, but once I got warm I felt fast and great.
3 Waves of:
100m
-Rest 1 minute
200m
-Rest 2 minutes
300m
-Rest 3 minutes
Total interval training of 1800m. Didn't time the intervals, but went for 100% intensity on each interval. Great stuff, felt fast, lungs feel good. Excited to rest and throw around some heavy weights on Monday.
Workout 1 (1200)
For time:
100 Wall-balls
75 KB Swings (53#)
50 Box Jumps (24")
25 Pull-ups
11.03. Solid on the lungs. Had to break up the KB swings more than I thought I would. Solid training.
Rest 10 minutes then...
10 Rounds, with a partner:
500m Row
-Each partner rows 500m five times, while one partner is rowing the other is holding 2 KBs (35#) in the front rack position. We didn't time this, but went all out. This was entirely brutal. Great training.
Workout 2 (1730)
Workout on the track in the freezing Chicago cold. I was a little spent from this morning, but once I got warm I felt fast and great.
3 Waves of:
100m
-Rest 1 minute
200m
-Rest 2 minutes
300m
-Rest 3 minutes
Total interval training of 1800m. Didn't time the intervals, but went for 100% intensity on each interval. Great stuff, felt fast, lungs feel good. Excited to rest and throw around some heavy weights on Monday.
Friday, November 2, 2012
11/2/12
Workout 1 (1200)
I felt decent this afternoon; this morning wasn't too taxing. The run got my legs a little bit, but nothing serious. I liked this afternoon's training, the strength training rest intervals were probably the shortest I've ever done. It ended up being a solid session.
Every :30 for 4:30 (10 reps total) - 1 Power Snatch + 1 Hang Squat Snatch @ 80% (165#) - I thought this would be a little light, but it ended up being just right. I really felt the speed on the hang snatch.
Every :40 for 6:00 (10 reps total) - 1 Power Clean + 1 Hang Squat Clean @ 80% (225#) - This was easier than the snatch above, but still solid training.
3 x 10 - KB Snatch + Lunge (Snatch and Lunge = 1 rep; 10 with right, then 10 with left = 1 set) @ 53#
Rest 10 minutes then...
For time:
15-10-5
HSPU
Ring Dips
HR Push-ups
This took about 12 minutes. I went strict on the movements until they went out and then started kipping. This was really hammering my weaknesses. I want to do the workout 'JT,' 21-15-9, of this soon. I can't think of a crossfit WOD I'd be worse at.
Rest 5 minutes then...
Close Grip Bench-Press:
10,5,3,3,3,3,3,3 - 135, 165, 6 sets at 185# - kept the rest short. This was taxing after the above pressing movements. Solid session today, pumped to train tomorrow.
Marine Corps PFT.
Max Dead-hang Pull-ups:
20 (100)
Max Sit-ups in 2 Minutes:
100 (100)
3 Mile Run:
18:23 (97)
297. The highest PFT I've ever ran. I had to weigh in for this event. I tipped the scale at 201#. The pull-ups felt easy, could have kept going past 20, but 20 is the max score. Sit-ups were easy, did the entire set of 100 unbroken. I was a little nervous about the run, I don't run much these days. I took off and felt great. I felt light on my feet despite my current weight. I'll run sub 18 soon for a perfect score of 300.
Workout 2 (1700)
I felt decent this afternoon; this morning wasn't too taxing. The run got my legs a little bit, but nothing serious. I liked this afternoon's training, the strength training rest intervals were probably the shortest I've ever done. It ended up being a solid session.
Every :30 for 4:30 (10 reps total) - 1 Power Snatch + 1 Hang Squat Snatch @ 80% (165#) - I thought this would be a little light, but it ended up being just right. I really felt the speed on the hang snatch.
Every :40 for 6:00 (10 reps total) - 1 Power Clean + 1 Hang Squat Clean @ 80% (225#) - This was easier than the snatch above, but still solid training.
3 x 10 - KB Snatch + Lunge (Snatch and Lunge = 1 rep; 10 with right, then 10 with left = 1 set) @ 53#
Rest 10 minutes then...
For time:
15-10-5
HSPU
Ring Dips
HR Push-ups
This took about 12 minutes. I went strict on the movements until they went out and then started kipping. This was really hammering my weaknesses. I want to do the workout 'JT,' 21-15-9, of this soon. I can't think of a crossfit WOD I'd be worse at.
Rest 5 minutes then...
Close Grip Bench-Press:
10,5,3,3,3,3,3,3 - 135, 165, 6 sets at 185# - kept the rest short. This was taxing after the above pressing movements. Solid session today, pumped to train tomorrow.
Tuesday, October 30, 2012
10/30/12
Today was a solid session. I wasn't as smoked from yesterday as I thought I'd be. Feeling decently fit right now. My aerobic capacity isn't what it's been in the past, but overall it's coming along. I feel way better than I did 1-2 months ago. Not binge drinking is helping a lot with that. I love the progress I'm seeing / where my training is headed. Great stuff.
Dead-hang Pull-ups
1,2,3,4... (rest is :10 x reps completed - i.e. :10, :20, :30, :40...)
-I got to 11 reps, failed on the 12th rep of the 12th set. Great effort, felt strong.
Dead-hang Pull-ups:
8 Sets of 5 reps (15# vest), varying grips @ 60 seconds rest
1. Underhand
2. Overhand
3. Mixed
4. Chin over right hand
5. Mixed - opposite above
6. Chin over left hand
7. Underhand
8. Overhand
-Felt strong, was fairly taxed by the end of this. Stoked that these feel so great.
Rest 10 minutes then...
For time:
21-15-9
HSPU
Box Jumps (30")
-This took just over 10 minutes. My HSPUs just were not feeling great today. They are coming a long, but I should be able to do this WOD in about half this time or even less. I worked on my HSPU technique for about 20 minutes after this workout. They are coming along; and have come an even longer way, but they are still my weakest movement.
Rest 20 minutes then...
3 Rounds for Time:
400m Run
30 Burpees
15 Snatch (135#)
18.02. Solid effort on this. Very aerobic. The burpees were awful. The snatch felt decent, it was just heavy enough to suck. Great metcon. During the last 400m run I just had that feeling, running down the streets of Chicago in the cold wind, "why the hell am I doing this to myself." I love that feeling. It means you are doing hard ass work. Your rational mind is telling you no, but you just go. That's what it's all about. Great session. Stoked for Friday!
Dead-hang Pull-ups
1,2,3,4... (rest is :10 x reps completed - i.e. :10, :20, :30, :40...)
-I got to 11 reps, failed on the 12th rep of the 12th set. Great effort, felt strong.
Dead-hang Pull-ups:
8 Sets of 5 reps (15# vest), varying grips @ 60 seconds rest
1. Underhand
2. Overhand
3. Mixed
4. Chin over right hand
5. Mixed - opposite above
6. Chin over left hand
7. Underhand
8. Overhand
-Felt strong, was fairly taxed by the end of this. Stoked that these feel so great.
Rest 10 minutes then...
For time:
21-15-9
HSPU
Box Jumps (30")
-This took just over 10 minutes. My HSPUs just were not feeling great today. They are coming a long, but I should be able to do this WOD in about half this time or even less. I worked on my HSPU technique for about 20 minutes after this workout. They are coming along; and have come an even longer way, but they are still my weakest movement.
Rest 20 minutes then...
3 Rounds for Time:
400m Run
30 Burpees
15 Snatch (135#)
18.02. Solid effort on this. Very aerobic. The burpees were awful. The snatch felt decent, it was just heavy enough to suck. Great metcon. During the last 400m run I just had that feeling, running down the streets of Chicago in the cold wind, "why the hell am I doing this to myself." I love that feeling. It means you are doing hard ass work. Your rational mind is telling you no, but you just go. That's what it's all about. Great session. Stoked for Friday!
Monday, October 29, 2012
10/29/12
Today was an amazing session. I had the biggest assignment of the year in law school, out side of final exams, due today. Took out the anger on the barbells. Had an amazing session. Loving training right now. Huge PRs today.
Clean - Establish a 1RM
Went 275, 295, 315 (15# PR) - Felt good, almost went for more. But I'll save it for next time.
Back Squat 5-5-3
Went 315#, 365#, 375# (365 is a 25# 5RM PR, 375# is a new 3RM)
-Solid effort on these, felt strong. Can't wait to PR my 1 RM HHBS.
5 Max Sets - Dead-hang Pull-ups @ 90 sec. rest
20, 12, 11, 10, 9 - I haven't gotten 20 in a while. This felt great. 20 is what I need for the PFT on Friday.
Rest 10 minutes then...
5 RFT:
500m Row
15 Bench Press (135#)
19.32. Solid metcon. I had a big distance to travel between the bench and the erg. Definitely could have shaved some time off if with a better set-up. Overall solid stuff though. Stoked to train tomorrow.
Clean - Establish a 1RM
Went 275, 295, 315 (15# PR) - Felt good, almost went for more. But I'll save it for next time.
Back Squat 5-5-3
Went 315#, 365#, 375# (365 is a 25# 5RM PR, 375# is a new 3RM)
-Solid effort on these, felt strong. Can't wait to PR my 1 RM HHBS.
5 Max Sets - Dead-hang Pull-ups @ 90 sec. rest
20, 12, 11, 10, 9 - I haven't gotten 20 in a while. This felt great. 20 is what I need for the PFT on Friday.
Rest 10 minutes then...
5 RFT:
500m Row
15 Bench Press (135#)
19.32. Solid metcon. I had a big distance to travel between the bench and the erg. Definitely could have shaved some time off if with a better set-up. Overall solid stuff though. Stoked to train tomorrow.
Sunday, October 28, 2012
10/28/12
Complete rest. Tapering off for the next few days of training and an important event on Friday.
Saturday, October 27, 2012
10/27/12
Extra day of rest really helped, I felt great today. No lifting, just a really solid metcon.
6 Rounds, each for time, rest is partner's round:
6 Overhead Squat (135#)
2 Rope Climb (15 ft)
10 Wall-ball
Straight into...
2 Rounds, each for time, rest is partner's round:
6 Squat Snatch (135#)
2 Rope Climb (15 ft)
10 Wall-ball
-Solid session. We didn't time the intervals, just went for intensity. Every set was at 100% intensity, all unbroken reps. Solid training. I felt strong, squat snatches felt great.
6 Rounds, each for time, rest is partner's round:
6 Overhead Squat (135#)
2 Rope Climb (15 ft)
10 Wall-ball
Straight into...
2 Rounds, each for time, rest is partner's round:
6 Squat Snatch (135#)
2 Rope Climb (15 ft)
10 Wall-ball
-Solid session. We didn't time the intervals, just went for intensity. Every set was at 100% intensity, all unbroken reps. Solid training. I felt strong, squat snatches felt great.
10/26/12
I wasn't planning on taking rest today, but I had to. It ended up working out well, I just pushed today's workout to tomorrow.
Thursday, October 25, 2012
10/25/12
My body was still tight today, but once I got warmed up I had a solid session.
EMOM 20 Minutes:
4 Weighted Ring-Dips (15#)
-I went strict for 5 minutes, then 2 strict/2 kipping for a few minutes and then kipped them all for most of the second half of this. I'm happy I didn't miss any reps.
Rest 10 minutes then...
EMOM 20 Minutes:
-Odd Minutes: 3 Back Squats @ 75% (300#)
-Even Minutes: 3 Weighted Strict Pull-ups (35#)
-Solid training, there was a little bit more there on both movements, but hard work/good training nonetheless.
Rest 10 minutes then...
For time:
800m Row
60 Sit-ups
400m Run
20 Burpees
400m Row
30 Sit-ups
200m Run
10 Burpees
200m Row
15 Sit-ups
100m Run
5 Burpees
13.23. Solid conditioning, lungs felt great. Overall a good day in the gym. Stoked to train tomorrow.
EMOM 20 Minutes:
4 Weighted Ring-Dips (15#)
-I went strict for 5 minutes, then 2 strict/2 kipping for a few minutes and then kipped them all for most of the second half of this. I'm happy I didn't miss any reps.
Rest 10 minutes then...
EMOM 20 Minutes:
-Odd Minutes: 3 Back Squats @ 75% (300#)
-Even Minutes: 3 Weighted Strict Pull-ups (35#)
-Solid training, there was a little bit more there on both movements, but hard work/good training nonetheless.
Rest 10 minutes then...
For time:
800m Row
60 Sit-ups
400m Run
20 Burpees
400m Row
30 Sit-ups
200m Run
10 Burpees
200m Row
15 Sit-ups
100m Run
5 Burpees
13.23. Solid conditioning, lungs felt great. Overall a good day in the gym. Stoked to train tomorrow.
Wednesday, October 24, 2012
10/24/12
The last two days of training have been amazing; they have completely toasted my body.
I was debating whether to get in some active recovery today, but just cut it out and took complete rest. I felt I needed it.
I was debating whether to get in some active recovery today, but just cut it out and took complete rest. I felt I needed it.
Tuesday, October 23, 2012
10/23/12
I was decently sore today, but once I got warmed up I ended up having an amazing workout. I'm starting to feel really/strong fit again. I love that feeling. Somewhere this summer between all the burnout from regionals (basically from coaching myself through it)/beer/being single for the first time in years/traveling and just in general having as much fun as possible before law school started, I really lost for a while just how much I love this sport. I love the training grind. I love the opportunity to just go for it. I love to throw a few more pounds on the bar and really find where those limits are. I pushed it hard today and I left the gym in a daze. Such a great session. This is what it is all about.
On a 10 minute clock:
Establish a 1 RM Power Clean
225# x 2, 245# x 1, failed 275# once and then nailed 275# (10# PR). I received the bar pretty much entirely standing up and felt really strong. I don't know exactly what happened on the previous rep. I just screwed it up. I wanted to go for another attempt, but due to time constraints called it there; I'll PR this again soon!
After the above attempt, on the same clock, straight into...
EMOM 10 Minutes - Power Clean - 1 Rep at 90% of above 1 RM
-250# - Hit all reps easy, felt light. I love cleans.
Pendlay Row 5x5 - 135,185,205# x 3 sets
-I've never done these before. Definitely more there, will go heavier next time.
Good Morning 3 x 5 - All sets at 135#
Rest 10 minutes then...
3 RFT:
500m Row
75 Double-unders
-10.14. This took a lot longer than I thought. I rowed fast, probably a little too fast as I missed a lot of double-unders on the 2nd and 3rd sets. I'd like to try this workout again and row slower and save more for the DUs. Overall really solid conditioning though.
Rest 20 minutes then...
4 RFT:
7 Dead-lifts (345#)
5 Muscle-up
7 HSPU
13.02. This was a brutal WOD. I had to break things up quite a bit. I got the first three rounds of DLs unbroken, but went 3/2/2 on the last set. Muscle-ups straight into HSPUs were rough, but great training though. I left the gym today just smoked. Great session.
On a 10 minute clock:
Establish a 1 RM Power Clean
225# x 2, 245# x 1, failed 275# once and then nailed 275# (10# PR). I received the bar pretty much entirely standing up and felt really strong. I don't know exactly what happened on the previous rep. I just screwed it up. I wanted to go for another attempt, but due to time constraints called it there; I'll PR this again soon!
After the above attempt, on the same clock, straight into...
EMOM 10 Minutes - Power Clean - 1 Rep at 90% of above 1 RM
-250# - Hit all reps easy, felt light. I love cleans.
Pendlay Row 5x5 - 135,185,205# x 3 sets
-I've never done these before. Definitely more there, will go heavier next time.
Good Morning 3 x 5 - All sets at 135#
Rest 10 minutes then...
3 RFT:
500m Row
75 Double-unders
-10.14. This took a lot longer than I thought. I rowed fast, probably a little too fast as I missed a lot of double-unders on the 2nd and 3rd sets. I'd like to try this workout again and row slower and save more for the DUs. Overall really solid conditioning though.
Rest 20 minutes then...
4 RFT:
7 Dead-lifts (345#)
5 Muscle-up
7 HSPU
13.02. This was a brutal WOD. I had to break things up quite a bit. I got the first three rounds of DLs unbroken, but went 3/2/2 on the last set. Muscle-ups straight into HSPUs were rough, but great training though. I left the gym today just smoked. Great session.
Monday, October 22, 2012
10/22/12
I partied a bit too hard this weekend. I had a lot of alcohol and weird/abnormal foods. But when I got back in the gym Monday afternoon I felt awesome. The rest/cheat food was needed.
Front Squat - Go for a 1RM
-I went 225 x 5, 275 x 3, Singles: 295, 315, 335, 350# (335# was a PR, felt easy so I went for 350#, a 25# PR). I was stoked for 350#. I can't wait to go for a PR clean next Monday.
Dead-Hang Pull-ups: 10 Sets of 7 reps, varying grips @ 60 sec rest.
1. Overhand
2. Underhand
3. Overhand - Chin Over Right Hand
4. Overhead - Chin Over Left Hand
5. Narrow Overhand
6. Wide Overhand
7. Mixed
8. Mixed (opposite last set)
9. L Pull-ups (had to go 5/2)
10. Overhand
Snatch:
2x2@70% (145#)
2x1@75% (155#)
2x1@85% (175#)
2x1@90% (185#)
4x1@75% (155#)
rest 60-90 secs for sets through 90%, rest 30 sec between reps for the final set.
3x5 Snatch Hi-Pulls – All reps at 205#, rest 60 sec.
3x5 Non-Heaving Drop Snatch - 95#, 135#, 185#– rest 60 sec.
-I'd never done these before, the only real working set was the 185#. It was challenging. I will take more time on these and go heavier next week.
-Practiced HSPU, Hand-stand Walk and shoulder touches for 20 minutes. Everything is coming together, feeling a lot more confident on my hands.
Rest 20 minutes then...
For time:
10,9,8,7...1 - Hang Power Snatch (95#)
1,2,3,4...10 - Over-the-bar Burpees
6.56. This was a solid burner on the lungs. Great session in the gym. Stoked about the Front Squat PR and I'm pumped to train tomorrow.
Front Squat - Go for a 1RM
-I went 225 x 5, 275 x 3, Singles: 295, 315, 335, 350# (335# was a PR, felt easy so I went for 350#, a 25# PR). I was stoked for 350#. I can't wait to go for a PR clean next Monday.
Dead-Hang Pull-ups: 10 Sets of 7 reps, varying grips @ 60 sec rest.
1. Overhand
2. Underhand
3. Overhand - Chin Over Right Hand
4. Overhead - Chin Over Left Hand
5. Narrow Overhand
6. Wide Overhand
7. Mixed
8. Mixed (opposite last set)
9. L Pull-ups (had to go 5/2)
10. Overhand
Snatch:
2x2@70% (145#)
2x1@75% (155#)
2x1@85% (175#)
2x1@90% (185#)
4x1@75% (155#)
rest 60-90 secs for sets through 90%, rest 30 sec between reps for the final set.
3x5 Snatch Hi-Pulls – All reps at 205#, rest 60 sec.
3x5 Non-Heaving Drop Snatch - 95#, 135#, 185#– rest 60 sec.
-I'd never done these before, the only real working set was the 185#. It was challenging. I will take more time on these and go heavier next week.
-Practiced HSPU, Hand-stand Walk and shoulder touches for 20 minutes. Everything is coming together, feeling a lot more confident on my hands.
Rest 20 minutes then...
For time:
10,9,8,7...1 - Hang Power Snatch (95#)
1,2,3,4...10 - Over-the-bar Burpees
6.56. This was a solid burner on the lungs. Great session in the gym. Stoked about the Front Squat PR and I'm pumped to train tomorrow.
Friday, October 19, 2012
10/20 & 10/21
Complete and needed rest. First two days off in a row in a while. Stoked for some much needed rest/vacation and to hit it hard come Monday.
10/19/12
Today was a bit of a rough day. I felt good overall, but I programmed myself some rough movements for me.
I was thinking the about programming the other day, basically comparing myself to other athletes. I was attempting to put together workouts that would crush myself and workouts that would crush other athletes, but that I would excel at.
My goal is to confidently walk up to any working/programming and excel. I know a lot of other athletes and I know exactly how to program a workout that I would beat them at simply out of the structure of the workout/movements involved. Through this perspective on programming, I basically programmed myself a day that would crush me/make me look bad/ a WOD in a competition I would place poorly in. I am going to structure a lot of my workouts like this going forward. I'm not going to ignore my strengths, I'm just going to put a huge bias on my weaknesses (at least more so than in the past). My weaknesses are the areas in which I have the most athleticism to gain and my goals are primarily orientated about improving these weaknesses.
Having said all that, today was all about my weaknesses and the workout rocked me. Solid session.
Bench Press + T2B
10 Sets:
10 Bench Press + 7 T2B
2 Waves:
2 Sets @ 135# + 7 T2B
2 Sets @ 145# + 7 T2B
1 Set @ 155 # + 7 T2B
100 (bench)/70 (T2B) reps. Solid volume.
Rest 20 minutes...
20 Minute AMRAP:
4 HSPU
4 Ring-Dips
8 Burpees
12 Wall-ball
6 Rd. + 3 HSPU. This is not a good score. My ability to press was just shot from the bench pressing. I had to do a lot of singles on both the HSPU and Ring Dips. A solid workout though. I need to program more to my weaknesses and today was a perfect example of that. More of these to come in the future.
I was thinking the about programming the other day, basically comparing myself to other athletes. I was attempting to put together workouts that would crush myself and workouts that would crush other athletes, but that I would excel at.
My goal is to confidently walk up to any working/programming and excel. I know a lot of other athletes and I know exactly how to program a workout that I would beat them at simply out of the structure of the workout/movements involved. Through this perspective on programming, I basically programmed myself a day that would crush me/make me look bad/ a WOD in a competition I would place poorly in. I am going to structure a lot of my workouts like this going forward. I'm not going to ignore my strengths, I'm just going to put a huge bias on my weaknesses (at least more so than in the past). My weaknesses are the areas in which I have the most athleticism to gain and my goals are primarily orientated about improving these weaknesses.
Having said all that, today was all about my weaknesses and the workout rocked me. Solid session.
Bench Press + T2B
10 Sets:
10 Bench Press + 7 T2B
2 Waves:
2 Sets @ 135# + 7 T2B
2 Sets @ 145# + 7 T2B
1 Set @ 155 # + 7 T2B
100 (bench)/70 (T2B) reps. Solid volume.
Rest 20 minutes...
20 Minute AMRAP:
4 HSPU
4 Ring-Dips
8 Burpees
12 Wall-ball
6 Rd. + 3 HSPU. This is not a good score. My ability to press was just shot from the bench pressing. I had to do a lot of singles on both the HSPU and Ring Dips. A solid workout though. I need to program more to my weaknesses and today was a perfect example of that. More of these to come in the future.
Thursday, October 18, 2012
Wednesday, October 17, 2012
10/17/12
I had a really solid session this morning.
EMOM for 20 minutes:
4 Dead-Hang Pull-ups (15# Vest) - Switch overhand/underhand grip each minute
-Solid volume training, felt strong.
Rest 10 minutes then...
2011 Regional Dead-lift/Box Jump WOD
For Time:
21-15-9
Dead-lift (315#)
Box Jump (30")
6.03. This was a big PR for me. I did this ten months ago and it took 7.42. I wanted to be sub 5 on this, but it just didn't happen. I think it's a box jump issue. 30 inch box jumps just rock me. I got the first set of dead-lifts unbroken and then the other sets were 5/5/5 and 5/4 with very short rest. I was happy that I got 21 reps of 315 unbroken; last time I got 15 unbroken and then gassed hard. I literally remember doing singles on this WOD last time. Overall a solid effort. I was stoked to PR, I'll hit this again in another 10 months and hopefully shave off another 1:40 off my time.
Rest 20 minutes then...
'Mini Nate'
5 RFT:
2 Muscle-ups
4 HSPU
8 KB Swings (2 pood)
-This went really fast, just over 5 minutes, everything unbroken. My HSPU are starting to feel REALLY good. I'm extremely happy about this. Today was a very solid day of training.
EMOM for 20 minutes:
4 Dead-Hang Pull-ups (15# Vest) - Switch overhand/underhand grip each minute
-Solid volume training, felt strong.
Rest 10 minutes then...
2011 Regional Dead-lift/Box Jump WOD
For Time:
21-15-9
Dead-lift (315#)
Box Jump (30")
6.03. This was a big PR for me. I did this ten months ago and it took 7.42. I wanted to be sub 5 on this, but it just didn't happen. I think it's a box jump issue. 30 inch box jumps just rock me. I got the first set of dead-lifts unbroken and then the other sets were 5/5/5 and 5/4 with very short rest. I was happy that I got 21 reps of 315 unbroken; last time I got 15 unbroken and then gassed hard. I literally remember doing singles on this WOD last time. Overall a solid effort. I was stoked to PR, I'll hit this again in another 10 months and hopefully shave off another 1:40 off my time.
Rest 20 minutes then...
'Mini Nate'
5 RFT:
2 Muscle-ups
4 HSPU
8 KB Swings (2 pood)
-This went really fast, just over 5 minutes, everything unbroken. My HSPU are starting to feel REALLY good. I'm extremely happy about this. Today was a very solid day of training.
Tuesday, October 16, 2012
10/16/12
I had an awesome workout today. I felt really strong on the lifting and great on the metcon. I'm lowering my volume a little this week, cutting back the O-lifting volume to get give my body a break.
Back Squat:
1 x 5 @ 75% (300#)
1 x 3 @ 80% (320#)
1 x 3 @ 85% (340#)
5 x 1 @ 90% (360#)
-All the sets felt light. I felt great. Wanted to go for more, but due to time constraints had to call it there.
Rest 10 minutes then...
-With a 15# Vest, 20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
17 rounds. I thought it was a 20# vest, but after the WOD I weighed it and it was only 15#. I felt strong on this. I butterflied all the pull-ups and they are feeling a lot better. My push-ups felt really strong as well. The hardest part of this WOD was the air squatting. After the back squats my legs were just not happy. Overall a solid session, stoked to train tomorrow!
Back Squat:
1 x 5 @ 75% (300#)
1 x 3 @ 80% (320#)
1 x 3 @ 85% (340#)
5 x 1 @ 90% (360#)
-All the sets felt light. I felt great. Wanted to go for more, but due to time constraints had to call it there.
Rest 10 minutes then...
-With a 15# Vest, 20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
17 rounds. I thought it was a 20# vest, but after the WOD I weighed it and it was only 15#. I felt strong on this. I butterflied all the pull-ups and they are feeling a lot better. My push-ups felt really strong as well. The hardest part of this WOD was the air squatting. After the back squats my legs were just not happy. Overall a solid session, stoked to train tomorrow!
Monday, October 15, 2012
10/15/12
Elbow is still hurting. It's really pissing me off and affecting me mentally. I had to alter the programming today because of it, but once I got on the clock I felt great and had a solid session. I'm switching up my workouts this week a little bit. I'm backing off the O-lifting for a week, my body needs a rest from it. So I didn't lift today, but had some solid metcon work.
Death by Strict Pull-ups:
I got through round 10, failed on round 11.
Then...
6 RFT:
5 Power Cleans (205#)
5 HPSU
-9.01. The power cleans felt light as hell. I was receiving them standing fully up or almost standing up every time. I got a few of the sets unbroken and only had to do singles toward the end. My HSPU were almost all unbroken as well. Two of the sets were 3/2 and I fought through the last set and got it unbroken. Great training. I feel strong and my HSPU are getting a lot better. If it wasn't for my damn elbow life would be great!
Rest 20 minutes then...
5 RFT:
50 Double-unders
200m Run
7.36. I think I've done a WOD similar to this, I don't remember if I did the double-unders or runs first last time. Either way, this was a solid burner on the lungs. My double-unders were great, felt a little sluggish on the run. Overall a solid day of training. Stoked to train tomorrow.
Death by Strict Pull-ups:
I got through round 10, failed on round 11.
Then...
6 RFT:
5 Power Cleans (205#)
5 HPSU
-9.01. The power cleans felt light as hell. I was receiving them standing fully up or almost standing up every time. I got a few of the sets unbroken and only had to do singles toward the end. My HSPU were almost all unbroken as well. Two of the sets were 3/2 and I fought through the last set and got it unbroken. Great training. I feel strong and my HSPU are getting a lot better. If it wasn't for my damn elbow life would be great!
Rest 20 minutes then...
5 RFT:
50 Double-unders
200m Run
7.36. I think I've done a WOD similar to this, I don't remember if I did the double-unders or runs first last time. Either way, this was a solid burner on the lungs. My double-unders were great, felt a little sluggish on the run. Overall a solid day of training. Stoked to train tomorrow.
Sunday, October 14, 2012
10/14/12
I'm still a little tight throughout my body. I ran a 5k today, it was a great time. I felt light on my feet and quick. I didn't push the pace at all. I had a terrible starting position and basically for the first kilometer I was just stuck in traffic. But once I broke out I set into a solid pace and ended up finishing in about 20:30. Great moderate/easy active recovery run. It was one of those 'Color Runs;' look it up, they are way fun. Great way to spend my morning and get some activity in. Stoked to train this week!
Friday, October 12, 2012
10/12/12
Today was an amazingly productive day of training. I got to train with another good athlete we trained together for both workouts today. I want to get in two-a-days on Fridays throughout this next year of training.
Workout 1 (1300)
6 x 200m on a track. All of the intervals in the 32ish range. I don't remember my times, but the person I was training with said my splits were all consistent, which is good. I felt light on my feet and strong on these sprints. I haven't done a dedicated track workout in a long time. It felt great to run fast.
Workout 2 (1700)
I was a little taxed from the sprints, but once I got warm I felt decent. The squats sucked; I've done a lot of squatting/cleaning this week and plus the running today I just wasn't feeling them. But I got them done.
Bench Press + Toes-to-bar - 15 sets total
5 Sets:
5 x (135#) + 5 T2B
5 x (155#) + 5 T2B
5 x (175#) + 5 T2B
75 Reps on the bench, 75 T2B total. Rest was partner's set. Solid training. I missed the 75th damn rep of bench! The weight was light, but the rest intervals were short and the intensity high. Great stuff.
Rest 10 minutes then...
EMOM 10 Minutes:
3 Front Squats (225#) - Solid work. My legs were smoked after this week.
Rest 20 minutes then...
For time:
1000m Row
50 GHD Sit-ups
30 C2B Pull-ups
8.36. Solid work. I think I came off the rower in 3:20. I'm not sure if this is a PR, it might be. The GHD's became a slog after about rep 30. I haven't done C2B pull-ups in a while, they felt tougher than I remember. Overall a great day of training. I'm ready to rest!
Workout 1 (1300)
6 x 200m on a track. All of the intervals in the 32ish range. I don't remember my times, but the person I was training with said my splits were all consistent, which is good. I felt light on my feet and strong on these sprints. I haven't done a dedicated track workout in a long time. It felt great to run fast.
Workout 2 (1700)
I was a little taxed from the sprints, but once I got warm I felt decent. The squats sucked; I've done a lot of squatting/cleaning this week and plus the running today I just wasn't feeling them. But I got them done.
Bench Press + Toes-to-bar - 15 sets total
5 Sets:
5 x (135#) + 5 T2B
5 x (155#) + 5 T2B
5 x (175#) + 5 T2B
75 Reps on the bench, 75 T2B total. Rest was partner's set. Solid training. I missed the 75th damn rep of bench! The weight was light, but the rest intervals were short and the intensity high. Great stuff.
Rest 10 minutes then...
EMOM 10 Minutes:
3 Front Squats (225#) - Solid work. My legs were smoked after this week.
Rest 20 minutes then...
For time:
1000m Row
50 GHD Sit-ups
30 C2B Pull-ups
8.36. Solid work. I think I came off the rower in 3:20. I'm not sure if this is a PR, it might be. The GHD's became a slog after about rep 30. I haven't done C2B pull-ups in a while, they felt tougher than I remember. Overall a great day of training. I'm ready to rest!
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