Tuesday, February 28, 2012
2/28/12
I was fairly sore throughout my body today. Upper body is toasted and my legs haven't been this sore in a while. Those squats yesterday definitely left me with some DOMS. I usually don't get this sore, but with that knee injury I haven't done a lot of squatting. On a positive note, I think I'm pretty much over this knee injury. Did heavy-ish back squats, thrusters in the AM metcon and wall-balls in the PM metcon all with zero pain during or after. I'm optimistic about my overall recovery and I'm glad it's going well.
Today was an active recovery/skills day. It looked like this:
-10 minutes static stretching
-10 minute foam roll out
-10 minute band stretching/mobility
-12 minute AMRAP @ 50% intensity:
2 Muscle-ups
10 Spealler-roll-outs
10 Turkish Get-ups (35#) 5R/5L
10 Medicine Ball Cleans
-30 minutes handstand walking / free standing handstand practice.
Today was a great day. I felt a lot better/looser after getting this session in. My handstand walk is slowly but surely coming along. I got further today than I ever have before. I don't remember my rounds for the AMRAP. I was just methodically moving through things, it all felt good. I haven't had a day like this in a while, but it was a great way to spend time recovering. I'm super excited for the next Open workout!
Today was an active recovery/skills day. It looked like this:
-10 minutes static stretching
-10 minute foam roll out
-10 minute band stretching/mobility
-12 minute AMRAP @ 50% intensity:
2 Muscle-ups
10 Spealler-roll-outs
10 Turkish Get-ups (35#) 5R/5L
10 Medicine Ball Cleans
-30 minutes handstand walking / free standing handstand practice.
Today was a great day. I felt a lot better/looser after getting this session in. My handstand walk is slowly but surely coming along. I got further today than I ever have before. I don't remember my rounds for the AMRAP. I was just methodically moving through things, it all felt good. I haven't had a day like this in a while, but it was a great way to spend time recovering. I'm super excited for the next Open workout!
Monday, February 27, 2012
2/27/12
AM Workout (0730)
I was decently tight throughout my body today, but had an average session in the gym. It wasn't great, but I'm glad I got the work in.
Back Squat 5 x 5 @ 270# - 60 seconds rest between sets
- These were the first heavy-ish full depth back squats I've done since injuring the knee. I had zero pain and felt good. I kept the rest short and intensity high.
Split Jerk, from rack - Singles - 220, 220, 231
-This was the best I've ever felt on split jerks. Everything felt awesome. Because I felt so good I went for a big jump and missed 251, three times. I was extremely angry I missed this. I was so close every time. I was training alone. I wish I would have had somebody to coach me a little bit and get me in the zone. I'll nail 251 easy next time. Everyday can't be a PR, despite how frustrating that is. But on a positive note, 231 flew up like it was nothing and has never felt so light overhead.
Rest 10 minutes...
2 Rounds for time:
15 Power Clean (135#)
15 Thrusters (135#)
50 Double-unders
7.33. This was the most painful metcon I've done in a while. Those thrusters killed me. I haven't been doing a ton of thrusters since the knee injury. But everything felt good and I felt strong. I missed a few double-unders on the first set, this was stupid, but the second set was unbroken and fast. I got this off of Nate Schrader's blog, one of my favorites. It blows my mind he did this workout in 3.44. Better than half my time, it must have been unbroken. He can handle 135# like I would 95#. What an a great an inspiring athlete. I love where I'm at with my fitness, but damn I can't wait to get back to the basics after the 2012 season and put some serious lbs on my lifts.
Rest 10 minutes then...
30-20-10
GHD Sit-ups
HR Push-ups
4.37. Solid effort, everything felt great. I love short burners.
PM Workout 1500
I was a little tight overall, but after a roll out and a long warm-up I felt really good this afternoon. Actually a lot better than I did this morning. I had a really good athlete to train with and push me.
3 RFT:
300m Row
20 Wall-ball
10 Pull-ups
7.19. Max effort. Great on the lungs. Really worked my butterfly pull-up. It felt fast and awesome.
Rest 15 minutes then...
5 RFT:
7 Dead-lifts (225#)
7 Burpees (onto plate)
7 Toes-to-bar
4.17. Burner. Scorched the hell out of my lungs. Felt really good though. I'm still bitter about those jerks this morning, but overall a solid day of training.
I was decently tight throughout my body today, but had an average session in the gym. It wasn't great, but I'm glad I got the work in.
Back Squat 5 x 5 @ 270# - 60 seconds rest between sets
- These were the first heavy-ish full depth back squats I've done since injuring the knee. I had zero pain and felt good. I kept the rest short and intensity high.
Split Jerk, from rack - Singles - 220, 220, 231
-This was the best I've ever felt on split jerks. Everything felt awesome. Because I felt so good I went for a big jump and missed 251, three times. I was extremely angry I missed this. I was so close every time. I was training alone. I wish I would have had somebody to coach me a little bit and get me in the zone. I'll nail 251 easy next time. Everyday can't be a PR, despite how frustrating that is. But on a positive note, 231 flew up like it was nothing and has never felt so light overhead.
Rest 10 minutes...
2 Rounds for time:
15 Power Clean (135#)
15 Thrusters (135#)
50 Double-unders
7.33. This was the most painful metcon I've done in a while. Those thrusters killed me. I haven't been doing a ton of thrusters since the knee injury. But everything felt good and I felt strong. I missed a few double-unders on the first set, this was stupid, but the second set was unbroken and fast. I got this off of Nate Schrader's blog, one of my favorites. It blows my mind he did this workout in 3.44. Better than half my time, it must have been unbroken. He can handle 135# like I would 95#. What an a great an inspiring athlete. I love where I'm at with my fitness, but damn I can't wait to get back to the basics after the 2012 season and put some serious lbs on my lifts.
Rest 10 minutes then...
30-20-10
GHD Sit-ups
HR Push-ups
4.37. Solid effort, everything felt great. I love short burners.
PM Workout 1500
I was a little tight overall, but after a roll out and a long warm-up I felt really good this afternoon. Actually a lot better than I did this morning. I had a really good athlete to train with and push me.
3 RFT:
300m Row
20 Wall-ball
10 Pull-ups
7.19. Max effort. Great on the lungs. Really worked my butterfly pull-up. It felt fast and awesome.
Rest 15 minutes then...
5 RFT:
7 Dead-lifts (225#)
7 Burpees (onto plate)
7 Toes-to-bar
4.17. Burner. Scorched the hell out of my lungs. Felt really good though. I'm still bitter about those jerks this morning, but overall a solid day of training.
Sunday, February 26, 2012
2/26/12
AM Workout (0800)
I wanted to get in a solid session this morning, it ended up being great. I felt strong and awesome.
3 Rounds - Rest is partner's set:
10 HSPU
20 Strict Pull-ups
-Felt really good on both exercises, I haven't done strict pull-ups in a while.
Rest 10 minutes...
EMOM for 10 Minutes:
Power Snatch x 2 @ 80% (146#) - These felt great. I haven't done these in a while. Could have done a lot more weight.
Rest 10 minutes then...
3 Rounds for time:
30 Wall-ball
30 Hang Power Snatch (75#)
8.51. Great metcon, brutal on the lungs and shoulders. Overall a great morning session. Excited to train again soon!
PM Workout (1830)
I felt decent this afternoon. Hamstrings were a little tight, but overall a solid session on the track.
8 x 400m @ 180 seconds rest.
67,70,71,74,74,76,80,75
-Don't know what happened on the 80, I just started sucking wind. Great evening, no lights on the track. Ran in the dark and cold, it snowed today, awesome stuff.
I wanted to get in a solid session this morning, it ended up being great. I felt strong and awesome.
3 Rounds - Rest is partner's set:
10 HSPU
20 Strict Pull-ups
-Felt really good on both exercises, I haven't done strict pull-ups in a while.
Rest 10 minutes...
EMOM for 10 Minutes:
Power Snatch x 2 @ 80% (146#) - These felt great. I haven't done these in a while. Could have done a lot more weight.
Rest 10 minutes then...
3 Rounds for time:
30 Wall-ball
30 Hang Power Snatch (75#)
8.51. Great metcon, brutal on the lungs and shoulders. Overall a great morning session. Excited to train again soon!
PM Workout (1830)
I felt decent this afternoon. Hamstrings were a little tight, but overall a solid session on the track.
8 x 400m @ 180 seconds rest.
67,70,71,74,74,76,80,75
-Don't know what happened on the 80, I just started sucking wind. Great evening, no lights on the track. Ran in the dark and cold, it snowed today, awesome stuff.
2/25/12
Today was great. I went in and did the 12.1 WOD again. I felt decent. There was a big group and a great environment. I went out a little harder at the start and got 5 more reps.
2012 Crossfit Open 12.1
7 Minute AMRAP:
Burpees
123 Reps. Pain. Brutal pain. Glad that's over. Some athletes at my gym are going to hit this WOD for a 3rd time. I'm definitely not going to. As of now I'm in the top 60 in my region with this score, but that could definitely change by the end of tomorrow. Overall happy about my current placement though. I'm excited to get back to some normal training. This has basically been a de-load week. My body has really needed it though. I wanted to get another WOD in today, but couldn't fit one in.
2012 Crossfit Open 12.1
7 Minute AMRAP:
Burpees
123 Reps. Pain. Brutal pain. Glad that's over. Some athletes at my gym are going to hit this WOD for a 3rd time. I'm definitely not going to. As of now I'm in the top 60 in my region with this score, but that could definitely change by the end of tomorrow. Overall happy about my current placement though. I'm excited to get back to some normal training. This has basically been a de-load week. My body has really needed it though. I wanted to get another WOD in today, but couldn't fit one in.
Friday, February 24, 2012
2/24/12
Complete rest. Going at 12.1 again tomorrow. My ankles and calves are a bit sore/tight, but other than that I feel decent. I'm excited to do some hard workouts after the WOD tomorrow.
2/23/2012
Felt really fresh today. Hit the first 2012 Open workout.
2012 Crossfit Open 12.1
AMRAP 7 Minutes:
Burpees
118 reps. The first 50 flew by, then my heart rate started elevating a bit. 50-100 were brutal, last 18 were a blur. I'm going to hit this again on Saturday. I want to do a little better on this workout.
Rest 10 minutes then...
EMOM for 10 Minutes:
2 Hang Power Clean, 2 Push-Press, 8 KB Swings (53#)
-First 5 minutes @ 155#
-Last 5 minutes @ 175#
This was good dynamic movement, it got my heart rate up. I didn't want to do anything to fry my hamstrings or hips because I want to try this Open workout again. I hate taking all these rest days to try to have two peak performances in one week. But I want to do some two-a-day workouts on Sat/Sun/Mon after the second attempt at this workout is over. Even if I don't do better, 118 seems like a fairly decent score. Especially considering that burpees/body-weight movements in general are not really my thing.
2012 Crossfit Open 12.1
AMRAP 7 Minutes:
Burpees
118 reps. The first 50 flew by, then my heart rate started elevating a bit. 50-100 were brutal, last 18 were a blur. I'm going to hit this again on Saturday. I want to do a little better on this workout.
Rest 10 minutes then...
EMOM for 10 Minutes:
2 Hang Power Clean, 2 Push-Press, 8 KB Swings (53#)
-First 5 minutes @ 155#
-Last 5 minutes @ 175#
This was good dynamic movement, it got my heart rate up. I didn't want to do anything to fry my hamstrings or hips because I want to try this Open workout again. I hate taking all these rest days to try to have two peak performances in one week. But I want to do some two-a-day workouts on Sat/Sun/Mon after the second attempt at this workout is over. Even if I don't do better, 118 seems like a fairly decent score. Especially considering that burpees/body-weight movements in general are not really my thing.
Tuesday, February 21, 2012
2/21/12
Today was an active rest day. I had a photo shoot at my gym today. It was a really cool experience. I did quite a few different movements for the camera. Nothing was at high intensity, but I did a long warm-up/mobility and put some weight overhead and felt decent. It was a great thing to do, I'm excited to get these pics up in the coming weeks.
Monday, February 20, 2012
2/20/2012
AM Workout (1000)
Today was the best workout I've had in a while. I went back to the basics and did some percentages strength training. I've been really ramping up my metcon and it was great to get back to some heavy stuff. It really reminded how much I love lifting weights.
Push Press - 90% x 1 (205#), 70% x 10 (155#), 90% x 1(205#), 65% x 15 (135#), 90% x 1, 50% x 20 (110#)
Power Clean - 90% x 1 (240#), 85% x 2 (220#), 80% x 3 x 3 (205#)
Rest 10 minutes then...
For time:
25/20/15/10/5 - GHD Sit-ups
1/2/3/4/5 - Muscle-ups
5.49. Great WOD. Went as hard as possible.
Rest 10 minutes then...
3 Rounds for time:
500m Row
12 Power Snatch (110#)
50 Double-unders
11.50. This was a brutal metcon. It was a lot harder than I thought it would be. Solid training session. Felt really good.
PM Workout (1800)
I felt really good this afternoon. Only thing that felt crappy were my ring dips, but these aren't a strong suit of mine and after all the shoulder stuff this morning this didn't really surprise me. I felt really good on the running. Solid session.
21-15-9
Pull-ups
Ring Dips
4.58. Solid sprint, the ring dips went out hard by the 15/9 sets.
Rest 5 minutes then...
21-15-9
KB Swings (2 pood)
Burpees (onto plate)
3.42. Such a burner, straight pain. I was gasping after this.
Rest 5 minutes then...
6 x 200m @ 120 seconds rest. I didn't time the intervals, just the rest. I went for 100% intensity. It felt awesome to run fast. Excited for the 2012 Open to start!
Today was the best workout I've had in a while. I went back to the basics and did some percentages strength training. I've been really ramping up my metcon and it was great to get back to some heavy stuff. It really reminded how much I love lifting weights.
Push Press - 90% x 1 (205#), 70% x 10 (155#), 90% x 1(205#), 65% x 15 (135#), 90% x 1, 50% x 20 (110#)
Power Clean - 90% x 1 (240#), 85% x 2 (220#), 80% x 3 x 3 (205#)
Rest 10 minutes then...
For time:
25/20/15/10/5 - GHD Sit-ups
1/2/3/4/5 - Muscle-ups
5.49. Great WOD. Went as hard as possible.
Rest 10 minutes then...
3 Rounds for time:
500m Row
12 Power Snatch (110#)
50 Double-unders
11.50. This was a brutal metcon. It was a lot harder than I thought it would be. Solid training session. Felt really good.
PM Workout (1800)
I felt really good this afternoon. Only thing that felt crappy were my ring dips, but these aren't a strong suit of mine and after all the shoulder stuff this morning this didn't really surprise me. I felt really good on the running. Solid session.
21-15-9
Pull-ups
Ring Dips
4.58. Solid sprint, the ring dips went out hard by the 15/9 sets.
Rest 5 minutes then...
21-15-9
KB Swings (2 pood)
Burpees (onto plate)
3.42. Such a burner, straight pain. I was gasping after this.
Rest 5 minutes then...
6 x 200m @ 120 seconds rest. I didn't time the intervals, just the rest. I went for 100% intensity. It felt awesome to run fast. Excited for the 2012 Open to start!
Sunday, February 19, 2012
2/19/2012
I felt great throughout almost my entire body. My hamstrings and inner thighs (abductors?) were still decently sore. I did a lot of high intensity/high rep squatting on Friday and I'm still feeling it a little. But once I got warmed up I felt pretty good.
2011 Open 11.4
AMRAP 10 Minutes:
60 Bar-facing Burpees
30 Overhead Squats (120#)
10 Muscle-ups
I got through the burpees in just under 4 minutes. The overhead squats felt decent. The last time I did this workout I did 10/10/10. I broke up the overhead squats a lot more this time. I tried to do really short breaks with 7/7/7/5/4. It seemed to work out, I PRed by quite a bit. I ended up getting 1 round + 19 burpees. (698th in the world - not very decent, but 62nd in the NW region). 14 more burpees would put me in top 200 world wide and top 14 in the NW region. I can't believe how steep that curve is. This really is an awesome workout for this reason.
In the big picture, when I did this workout last year, I didn't get any muscle-ups, was somewhere in the 4000s place world wide and 341st in the NW region. It's nice to see some decent improvement over this last year of training. I can't wait for the 2012 Open to start.
2011 Open 11.4
AMRAP 10 Minutes:
60 Bar-facing Burpees
30 Overhead Squats (120#)
10 Muscle-ups
I got through the burpees in just under 4 minutes. The overhead squats felt decent. The last time I did this workout I did 10/10/10. I broke up the overhead squats a lot more this time. I tried to do really short breaks with 7/7/7/5/4. It seemed to work out, I PRed by quite a bit. I ended up getting 1 round + 19 burpees. (698th in the world - not very decent, but 62nd in the NW region). 14 more burpees would put me in top 200 world wide and top 14 in the NW region. I can't believe how steep that curve is. This really is an awesome workout for this reason.
In the big picture, when I did this workout last year, I didn't get any muscle-ups, was somewhere in the 4000s place world wide and 341st in the NW region. It's nice to see some decent improvement over this last year of training. I can't wait for the 2012 Open to start.
Saturday, February 18, 2012
Thursday, February 16, 2012
2/16/2012
AM Workout (1000)
I didn't feel awesome this morning. But I got the work done. This morning looked like this:
Practice Ring HSPU for 10 minutes. Focused on the mount and lockout.
Then...
7 Rounds for time:
7 Front Squats (165#)
7 Chest-to-bar Pull-ups
5.45. This was a burner. I haven't done a ton of squatting since my knee injury, but everything felt good today.
Rest 15 minutes then...
3 Rounds for time:
40 Double-unders
20 V-Ups
3.40. I had something else planned, but I was just too taxed. I ended up just blowing through this, felt good.
PM Workout (1715)
I ended up feeling better this afternoon than I did this morning. My hip flexors were super tight, but other than that I felt awesome. This afternoon was a great session, ended up looking like this:
'Rahoi'
12 Minute AMRAP:
12 Box Jumps (24")
6 Thrusters (95#)
6 Bar-facing-burpees
9 Rounds + 12 box jumps. Overall felt great, I was happy with my score on this. The score posted with the WOD on the main site was 9 + 20 reps. Considering this was my second WOD today it went well.
Rest 10 minutes then...
5-4-3-2-1 - Muscle-ups
10 Knees-to-elbows after each set
6.10. Solid sprint, muscle-ups felt good. Grip went out hard.
Rest 30 minutes then...
'Tail Pipe' (3 times!)
9 Rounds @ 60 seconds rest after set 3 and 6:
250 Row
Rack Position Kettle-bell Hold (2 x 53#)
22:20 - 2:00 minutes rest: 20:20 of total work.
This workout was with a partner. While one was sprinting the 250m the other was holding the kettle-bells. So each person rowed 9 intervals of 250. This ended up being brutal. I expect I will be sore in my mid-line tomorrow.
Overall a solid day of training. Looking forward to some rest.
I didn't feel awesome this morning. But I got the work done. This morning looked like this:
Practice Ring HSPU for 10 minutes. Focused on the mount and lockout.
Then...
7 Rounds for time:
7 Front Squats (165#)
7 Chest-to-bar Pull-ups
5.45. This was a burner. I haven't done a ton of squatting since my knee injury, but everything felt good today.
Rest 15 minutes then...
3 Rounds for time:
40 Double-unders
20 V-Ups
3.40. I had something else planned, but I was just too taxed. I ended up just blowing through this, felt good.
PM Workout (1715)
I ended up feeling better this afternoon than I did this morning. My hip flexors were super tight, but other than that I felt awesome. This afternoon was a great session, ended up looking like this:
'Rahoi'
12 Minute AMRAP:
12 Box Jumps (24")
6 Thrusters (95#)
6 Bar-facing-burpees
9 Rounds + 12 box jumps. Overall felt great, I was happy with my score on this. The score posted with the WOD on the main site was 9 + 20 reps. Considering this was my second WOD today it went well.
Rest 10 minutes then...
5-4-3-2-1 - Muscle-ups
10 Knees-to-elbows after each set
6.10. Solid sprint, muscle-ups felt good. Grip went out hard.
Rest 30 minutes then...
'Tail Pipe' (3 times!)
9 Rounds @ 60 seconds rest after set 3 and 6:
250 Row
Rack Position Kettle-bell Hold (2 x 53#)
22:20 - 2:00 minutes rest: 20:20 of total work.
This workout was with a partner. While one was sprinting the 250m the other was holding the kettle-bells. So each person rowed 9 intervals of 250. This ended up being brutal. I expect I will be sore in my mid-line tomorrow.
Overall a solid day of training. Looking forward to some rest.
Wednesday, February 15, 2012
2/15/2012
Complete rest. Last week was a higher volume week and I'm backing off this week and taking a little more rest. I cut out the second workout I had planned yesterday and then took today off. My body needs some time off. I'm tight throughout my body. I'm excited to train tomorrow.
Tuesday, February 14, 2012
2/14/2012
This morning was a really good session. I didn't feel very strong on the really heavy lifting, but felt great on the metcon.
Dead-lift - 5,3,2,1 - 315, 365, 396, 416 (went for another single at 416 and failed - this weight felt much heavier than usual).
Ring Dips - Max Reps Weighted (25#), drop set into max reps unweighted - 5 sets
8 + 4
7 + 5
6 + 4
7 + 5
5 + 5
Rest 10 minutes...
For time:
10-9-8-7-6-5-4-3-2-1
Dead-lifts (275#)
Burpee Box Jumps (30")
8.52. I had a great athlete to train with. I went really hard, it was great to have a training partner. I've been doing a lot of workouts by myself, I love having someone to train with and push me. I got all the sets unbroken on this, I felt really good.
Dead-lift - 5,3,2,1 - 315, 365, 396, 416 (went for another single at 416 and failed - this weight felt much heavier than usual).
Ring Dips - Max Reps Weighted (25#), drop set into max reps unweighted - 5 sets
8 + 4
7 + 5
6 + 4
7 + 5
5 + 5
Rest 10 minutes...
For time:
10-9-8-7-6-5-4-3-2-1
Dead-lifts (275#)
Burpee Box Jumps (30")
8.52. I had a great athlete to train with. I went really hard, it was great to have a training partner. I've been doing a lot of workouts by myself, I love having someone to train with and push me. I got all the sets unbroken on this, I felt really good.
Monday, February 13, 2012
2/13/12
AM Workout (0900)
Today was a little different than what I've been doing the last few weeks. I wanted to switch it up.
20" Box Squat - 10,8,5,8,10 - 135, 225, 308, 225, 135 - Knee rehab and I wanted to activate my quads with some heavier weight. Felt fine.
3 Rounds for Time:
10 HSPU (strict)
10 Power Cleans (225#)
Came in at 18.50. I got the first 10 HSPU unbroken. Then the second set was 5/3/1/1 and the last was 3 and then lots of singles. My HSPU gassed out hard. I didn't feel as strong on these as I did last week. The power cleans were all singles, only missed one rep (28th rep). 225 got heavy, but it's supposed to in this workout.
Rest 10 minutes then...
For time:
800m Run
21-15-9
HR Push-ups
Pull-ups
Squats
400m Run
15-12-9
HR Push-ups
Pull-ups
Squats
200m RUN
12-9-6
HR Push-ups
Pull-ups
Squats
16.58. I got all the reps unbroken and felt fast on the runs. Overall a solid session. After this weekend and some cheat food and relaxing I'm exciting to get back into training.
PM Workout (1500)
I felt really good this afternoon. This morning didn't tax me a ton.
For time:
2000m Row
50 Wall-Balls
1000m Row
35 Wall-balls
500m Row
20 Wall-Balls
18.19. I was one second slower than James Hobart on the main-site. I was happy with this. I had a huge transition distance (had to go outside to do wall-balls). If I didn't have that transition time I would have been sub 18. This was a good workout. I PRed on the 2k (7.06) row. I wasn't going 100%, I was definitely pacing this workout. I'm still looking to do a sub 7 soon. The 1k was at 3:30, the 500 at 1:40. I had to break up the wall balls, 25/15/10 and 20/15. I got the last set unbroken. This was a great second workout. I'm excited to train tomorrow!
Today was a little different than what I've been doing the last few weeks. I wanted to switch it up.
20" Box Squat - 10,8,5,8,10 - 135, 225, 308, 225, 135 - Knee rehab and I wanted to activate my quads with some heavier weight. Felt fine.
3 Rounds for Time:
10 HSPU (strict)
10 Power Cleans (225#)
Came in at 18.50. I got the first 10 HSPU unbroken. Then the second set was 5/3/1/1 and the last was 3 and then lots of singles. My HSPU gassed out hard. I didn't feel as strong on these as I did last week. The power cleans were all singles, only missed one rep (28th rep). 225 got heavy, but it's supposed to in this workout.
Rest 10 minutes then...
For time:
800m Run
21-15-9
HR Push-ups
Pull-ups
Squats
400m Run
15-12-9
HR Push-ups
Pull-ups
Squats
200m RUN
12-9-6
HR Push-ups
Pull-ups
Squats
16.58. I got all the reps unbroken and felt fast on the runs. Overall a solid session. After this weekend and some cheat food and relaxing I'm exciting to get back into training.
PM Workout (1500)
I felt really good this afternoon. This morning didn't tax me a ton.
For time:
2000m Row
50 Wall-Balls
1000m Row
35 Wall-balls
500m Row
20 Wall-Balls
18.19. I was one second slower than James Hobart on the main-site. I was happy with this. I had a huge transition distance (had to go outside to do wall-balls). If I didn't have that transition time I would have been sub 18. This was a good workout. I PRed on the 2k (7.06) row. I wasn't going 100%, I was definitely pacing this workout. I'm still looking to do a sub 7 soon. The 1k was at 3:30, the 500 at 1:40. I had to break up the wall balls, 25/15/10 and 20/15. I got the last set unbroken. This was a great second workout. I'm excited to train tomorrow!
Sunday, February 12, 2012
2/12/2012
I was really fresh after a couple days off. I've been eating some cheat food this weekend. It's been good to relax on the diet and kind of unwind after ramping up my training a lot recently. Overall I feel more fit than I ever have and I think my performance today was a reflection of that.
2011 Crossfit Open 11.5 Workout
20 Minute AMRAP:
5 Power Cleans (145#)
10 Toes-to-bar
15 Wall-Balls
I ended up getting 12 rounds and 6 toes-to-bar. This score would be 125th in the world and 7th in the NW region. This is a major improvement from where I was last year (around 9 rounds). I felt great today. The power cleans felt really light, all the wall-balls were unbroken. The toes to bar were rough after round 5. I started breaking them up in 5/5 and sometimes 7/3. Overall a solid effort on this. My lungs felt amazing. I just wasn't gassing out like I thought I would. I feel really great with the leaning out I've been doing and the two-a-days. I'm excited for the open to start and to continue furthering my fitness.
I ate some more cheat food today. I've been going hardcore for about 40 days now and like I said, I feel more fit than I ever have. Going back to weighing and measuring everything starting tomorrow. Excited for the upcoming week of training.
Thursday, February 9, 2012
2/10/12
Much needed/deserved complete rest.
I've done 6 workouts in the last 3 days. I've never done 3 days straight of 2-a-day workouts. But I feel good. Lots of rest and ice.
I've done 6 workouts in the last 3 days. I've never done 3 days straight of 2-a-day workouts. But I feel good. Lots of rest and ice.
2/9/12
AM Workout (0730)
I was definitely tight throughout my body when I woke up this morning. I had a little bit of soreness in my right IT band. I've done a tone of pulling this week and the running session yesterday probably didn't help. But after a roll out and an extra long warm-up I felt decent. I was going to do some strength this morning, but due to time constraints and just how my body felt I cut it out. This week is a super high volume metcon week. I'm going to back off on the volume and move some heavier loads next week.
For time:
50 Butterfly Sit-ups
10/9/8/7/6/5/4/3/2/1 - Power Snatch (110#)
2/4/6/8/10/12/14/16/18/20 - Lateral Bar Jumping Burpees
50 Butterfly Sit-ups
18.18. I felt pretty decent on this. The sets of 12+ burpees started slowing me down. Overall a solid metcon.
PM Workout (1400)
I was pretty toasted this afternoon. I got an hour long nap in between workouts. Once I got warmed up I felt decent though. This afternoon was a tough session.
For time:
21-15-9
Knees-to-elbows
KB Swings (2 pood)
3.50. This was all grip. All the knees-to-elbows were unbroken, had to break up the sets of 21/15 on swings because my grip went out, hard. Got a rough fore-arm pump from this. Solid sprint.
Rest 10 minutest then...
2 x 2000m Row @ 5 minutes rest
7.12 and 7.16. I'm glad my splits were so consistent. I was also happy with just how fast these were in general. I was really surprised by my times. I would have been happy with a 7.12 100% fresh, let alone after 5 workouts in 3 days. I could definitely row under 6:59 for a 2k. I wasn't going all out on these, probably around 90%. My hamstrings were super tight; foam rolling afterward was absurdly pleasurable.
I was definitely tight throughout my body when I woke up this morning. I had a little bit of soreness in my right IT band. I've done a tone of pulling this week and the running session yesterday probably didn't help. But after a roll out and an extra long warm-up I felt decent. I was going to do some strength this morning, but due to time constraints and just how my body felt I cut it out. This week is a super high volume metcon week. I'm going to back off on the volume and move some heavier loads next week.
For time:
50 Butterfly Sit-ups
10/9/8/7/6/5/4/3/2/1 - Power Snatch (110#)
2/4/6/8/10/12/14/16/18/20 - Lateral Bar Jumping Burpees
50 Butterfly Sit-ups
18.18. I felt pretty decent on this. The sets of 12+ burpees started slowing me down. Overall a solid metcon.
PM Workout (1400)
I was pretty toasted this afternoon. I got an hour long nap in between workouts. Once I got warmed up I felt decent though. This afternoon was a tough session.
For time:
21-15-9
Knees-to-elbows
KB Swings (2 pood)
3.50. This was all grip. All the knees-to-elbows were unbroken, had to break up the sets of 21/15 on swings because my grip went out, hard. Got a rough fore-arm pump from this. Solid sprint.
Rest 10 minutest then...
2 x 2000m Row @ 5 minutes rest
7.12 and 7.16. I'm glad my splits were so consistent. I was also happy with just how fast these were in general. I was really surprised by my times. I would have been happy with a 7.12 100% fresh, let alone after 5 workouts in 3 days. I could definitely row under 6:59 for a 2k. I wasn't going all out on these, probably around 90%. My hamstrings were super tight; foam rolling afterward was absurdly pleasurable.
Wednesday, February 8, 2012
2/8/12
AM Workout (1000)
I felt awesome on handstands today. Solid AM session.
6 Rounds at complete rest (60-90 seconds as needed)
5 Strict HSPU (plates and abmat - regional style)
5 Strict Pull-ups
-These strict HSPU felt great.
Rest 5 minutes then...
50 HSPU for time (2 abmats)
6.36. This was rough. It really worked the lockout portion of the HSPU. I was smoked after this.
Rest 10 minutes then...
For time:
10/20/30/20/10 - Pull-ups
20/40/60/40/20 - Games Standard 30" Box Jumps
30/40/50/40/30 - Double-unders
21.04. This was the most brutal metcon I've done in a while. A total slog. Felt like I was just doing box jumps for 20 minutes straight. Games standard 30" box jumps are brutal. I have never done this many in one session (180 total reps). Overall a good session in the gym.
PM Workout (1700)
I felt great this afternoon, better than I did this morning. I don't know exactly why. Maybe it's the PWO carbs I have after my first workout. Anyway, I had an awesome second workout today. I felt awesome, strong on the muscle-ups and fast on the run.
For time:
10-8-6-4-2
Muscle-Ups
SDHP (135#)
7.12. I went hard on this, felt decent. I was so eager to start I forgot to tape my wrists. During the second set of muscle-up I decided to sacrifice a few seconds to tape my hands because they were taking a beating. I definitely would have been under 7 minutes had I not done this. But it doesn't really matter, still got a great workout out of this.
Rest 10 minutes then...
8 x 200m Run @ 120 seconds rest. I didn't time the 200s, just the rest, but kept the intensity near 100% effort. I felt great and light on my feet. I felt like I was recovering really fast. Solid interval session, excited for tomorrow.
I felt awesome on handstands today. Solid AM session.
6 Rounds at complete rest (60-90 seconds as needed)
5 Strict HSPU (plates and abmat - regional style)
5 Strict Pull-ups
-These strict HSPU felt great.
Rest 5 minutes then...
50 HSPU for time (2 abmats)
6.36. This was rough. It really worked the lockout portion of the HSPU. I was smoked after this.
Rest 10 minutes then...
For time:
10/20/30/20/10 - Pull-ups
20/40/60/40/20 - Games Standard 30" Box Jumps
30/40/50/40/30 - Double-unders
21.04. This was the most brutal metcon I've done in a while. A total slog. Felt like I was just doing box jumps for 20 minutes straight. Games standard 30" box jumps are brutal. I have never done this many in one session (180 total reps). Overall a good session in the gym.
PM Workout (1700)
I felt great this afternoon, better than I did this morning. I don't know exactly why. Maybe it's the PWO carbs I have after my first workout. Anyway, I had an awesome second workout today. I felt awesome, strong on the muscle-ups and fast on the run.
For time:
10-8-6-4-2
Muscle-Ups
SDHP (135#)
7.12. I went hard on this, felt decent. I was so eager to start I forgot to tape my wrists. During the second set of muscle-up I decided to sacrifice a few seconds to tape my hands because they were taking a beating. I definitely would have been under 7 minutes had I not done this. But it doesn't really matter, still got a great workout out of this.
Rest 10 minutes then...
8 x 200m Run @ 120 seconds rest. I didn't time the 200s, just the rest, but kept the intensity near 100% effort. I felt great and light on my feet. I felt like I was recovering really fast. Solid interval session, excited for tomorrow.
Tuesday, February 7, 2012
2/7/2012
AM Workout (1000)
Today was a decent session. I felt recovered and ready to roll.
'Grace'
30 Clean and Jerks
2.25. I wanted to get under 2 minutes. But this time was still a PR from my old time of 2.42 (July of 2011) and 3.11 (April of 2011). This is steady progress, but not as fast as I wanted to go. I got 17 reps straight through and then had to stop. My goal was 20, but that just wasn't going to happen. I'm overall happy with my effort, I'll take a PR.
Rest 10 minutes then...
5 Rounds for time:
5 x Front Squat (205#)
10 Burpees onto Plate
250m Row
11.20. This was a great WOD. This is the first heavy-ish squatting I've done since the knee injury, it went well. I had a solid athlete to train with and tried to go 100% today. The last round of this WOD was rough.
PM Workout (1630)
Felt decent in the afternoon, had a great session.
3 Rounds for time:
10 Dead-lifts (275#)
50 Double-unders
2.53. Missed 3 double-unders, twice during the second set and once during the final set. This was upsetting, I was really looking to get everything unbroken. I had to transition from inside the gym to the outdoors to do double-unders, there was not space within the gym to do double-unders due to a large class. Considering this transition time I think I would have beat the top time posted on the main site for this workout (2.46) if I didn't have to lose all that time on transitions.
Rest 10 minutes then...
21-15-9
GHD Sit-ups
Burpees onto Plate
4.07. This was a brutal 4 minutes. The sets of 15 and 9 GHDs were tough after the dead-lifts. Overall a solid sprint. Great training day. Excited for tomorrow.
Today was a decent session. I felt recovered and ready to roll.
'Grace'
30 Clean and Jerks
2.25. I wanted to get under 2 minutes. But this time was still a PR from my old time of 2.42 (July of 2011) and 3.11 (April of 2011). This is steady progress, but not as fast as I wanted to go. I got 17 reps straight through and then had to stop. My goal was 20, but that just wasn't going to happen. I'm overall happy with my effort, I'll take a PR.
Rest 10 minutes then...
5 Rounds for time:
5 x Front Squat (205#)
10 Burpees onto Plate
250m Row
11.20. This was a great WOD. This is the first heavy-ish squatting I've done since the knee injury, it went well. I had a solid athlete to train with and tried to go 100% today. The last round of this WOD was rough.
PM Workout (1630)
Felt decent in the afternoon, had a great session.
3 Rounds for time:
10 Dead-lifts (275#)
50 Double-unders
2.53. Missed 3 double-unders, twice during the second set and once during the final set. This was upsetting, I was really looking to get everything unbroken. I had to transition from inside the gym to the outdoors to do double-unders, there was not space within the gym to do double-unders due to a large class. Considering this transition time I think I would have beat the top time posted on the main site for this workout (2.46) if I didn't have to lose all that time on transitions.
Rest 10 minutes then...
21-15-9
GHD Sit-ups
Burpees onto Plate
4.07. This was a brutal 4 minutes. The sets of 15 and 9 GHDs were tough after the dead-lifts. Overall a solid sprint. Great training day. Excited for tomorrow.
Sunday, February 5, 2012
2/5/12
I would consider today active rest. The workout on the second day of the certification was a modified fight gone bad; it looked like this:
2 Rounds:
Wall-Balls
KB (53#) SDHP
Box Jumps (20") - Games Standard
Push-Press (75#)
1 Minute rest
I don't remember my reps. I didn't go anywhere near 100% speed, just kept moving.
The cert was a great experience. I've got to say I love CrossFit as much as anyone has ever loved anything. It's definitely a passion of mine of many levels. I'll leave it at that for now. Excited for a day of complete rest and some intense workouts this week.
2 Rounds:
Wall-Balls
KB (53#) SDHP
Box Jumps (20") - Games Standard
Push-Press (75#)
1 Minute rest
I don't remember my reps. I didn't go anywhere near 100% speed, just kept moving.
The cert was a great experience. I've got to say I love CrossFit as much as anyone has ever loved anything. It's definitely a passion of mine of many levels. I'll leave it at that for now. Excited for a day of complete rest and some intense workouts this week.
Saturday, February 4, 2012
2/4/11
If I could have chosen to taken rest today I would have (7 workouts in last 5 days). But this weekend I'm finally getting my L1 CrossFit certification. The first crossfit workout I did was when I was 18 years old back in March of 2008. It's gone by very fast. But anyway, we did 'Fran' at the certification. My time ended up being 3.10, about 7 seconds slower than my PR. There was a wide space of transition between the barbell and the pull-up bar and chalk bucket that I frequented twice. I didn't feel toasted after this workout. Usually after Fran someone is just destroyed, so I realize a 3.10 without being fatigued isn't too bad. All the reps were unbroken, I just lost a ton of time in the transitions. It was the fastest time at this certification and it felt great to be congratulated/cheered on by everyone. It's great to be around such knowledgeable trainers that can really knit pick at some of my movements. CrossFit is such a great community, I'm really lucky to be part of it. Excited for tomorrow.
Friday, February 3, 2012
2/3/12
I was surprised by the fact that I felt really good today. I felt kind of weak on the strength, but I've been doing a ton of pressing this week, so this didn't really surprise me. I felt awesome on the metcon. Ran and rowed hard with no knee pain. Great training session. I'm ready for some rest.
Close Grip Bench - Work up to a heavy 3 x 3 - 176#
3 Super Sets at complete rest:
8 x Close Grip Bench (135#)
6 x Dumbbell Bench (2 x 65#)
6 x Push-ups
This ended up being brutal. Those 6 push-ups at the end were extremely painful. This was the hardest chest isolation I've done in a while.
Rest 15 minutes then....
For time:
2000m Row
1600m Run
150 Sit-ups
200 Double-unders
15 Muscle-ups
26.19. I felt really good on this. The row was rough, kept it at a solid pace of 1:49/500m the entire time. I went as hard as possible on the run, it felt really good. I methodically went through the sit-ups unbroken. I got 75 double-unders out of the gate, but then it was sets of 10-30ish. These were the hardest part. Muscle-ups only took a couple minutes, banged them out fast. Overall a solid metcon and a great way to end the week. It's been an amazing week of training. I feel really fit.
After the metcon I rested for a few minutes then practiced hand stand walking and free standing hand-stands for 15 minutes. Then I did tabata hand stand holds against the wall. Brutal. Great day of training.
Close Grip Bench - Work up to a heavy 3 x 3 - 176#
3 Super Sets at complete rest:
8 x Close Grip Bench (135#)
6 x Dumbbell Bench (2 x 65#)
6 x Push-ups
This ended up being brutal. Those 6 push-ups at the end were extremely painful. This was the hardest chest isolation I've done in a while.
Rest 15 minutes then....
For time:
2000m Row
1600m Run
150 Sit-ups
200 Double-unders
15 Muscle-ups
26.19. I felt really good on this. The row was rough, kept it at a solid pace of 1:49/500m the entire time. I went as hard as possible on the run, it felt really good. I methodically went through the sit-ups unbroken. I got 75 double-unders out of the gate, but then it was sets of 10-30ish. These were the hardest part. Muscle-ups only took a couple minutes, banged them out fast. Overall a solid metcon and a great way to end the week. It's been an amazing week of training. I feel really fit.
After the metcon I rested for a few minutes then practiced hand stand walking and free standing hand-stands for 15 minutes. Then I did tabata hand stand holds against the wall. Brutal. Great day of training.
Thursday, February 2, 2012
2/2/2012
AM Workout (1100)
I felt pretty toasted when I woke up this morning. But once I got warmed up I felt a little better, but not great. Anyway, today looked like this:
2011 Open Workout 11.1
10 Minute AMRAP:
30 Double-unders
15 Ground-to-Overhead (75#)
7 Rounds and 6 double-unders. This was a big PR, basically an entire round. During this workout somehow one of my shoes came untied by my jump rope. I definitely lost some reps because of this. My new goal is 8 rounds even. I think I could do 8 rounds 100% fresh. Overall a solid effort. This score would have put me at 85th in the NW region open last year. I'd like to be higher than that, but I was happy with a PR during the middle of a hard training week. 8 rounds even would be top 10.
Rest 10 minutes then...
3 Rounds @ 3 minutes rest:
20 Pull-ups
30 Push-ups
20 GHD Sit-ups
-Each round took right around 3 minutes. Basically 1:1 rest for this. Overall a solid effort. I felt really good on the pull-ups, not so much on the GHDs though. Overall a good session.
PM workout (1730)
Strangely I felt a lot better in the afternoon than I did this morning. Was it the Progenex I had after my AM workout? Maybe. Whatever it was, I had an awesome afternoon workout. It looked like this:
10 Minute AMRAP:
6 x Dead-lift (265#)
6 x Clean and Jerk (135#)
7 Rounds + 5 Dead-lifts.
Solid effort, clean and jerks got tiring. Kept a solid pace, great workout.
Rest 15 minutes then...
For time:
21-15-9
Toes-to-bar
Burpees
3.44. Complete sprint. I think those last 9 burpees were the hardest/fastest I've ever gone on burpees. Felt like a new level, awesome stuff.
Rest 10 minutes then...
6 x 500m Row (1:1 rest)
1:35, 1:39, 1:42, 1:42, 1:41, 1:40. Hardcore effort. Really felt these in my hamstrings. Overall felt great this evening. Great day of training.
I felt pretty toasted when I woke up this morning. But once I got warmed up I felt a little better, but not great. Anyway, today looked like this:
2011 Open Workout 11.1
10 Minute AMRAP:
30 Double-unders
15 Ground-to-Overhead (75#)
7 Rounds and 6 double-unders. This was a big PR, basically an entire round. During this workout somehow one of my shoes came untied by my jump rope. I definitely lost some reps because of this. My new goal is 8 rounds even. I think I could do 8 rounds 100% fresh. Overall a solid effort. This score would have put me at 85th in the NW region open last year. I'd like to be higher than that, but I was happy with a PR during the middle of a hard training week. 8 rounds even would be top 10.
Rest 10 minutes then...
3 Rounds @ 3 minutes rest:
20 Pull-ups
30 Push-ups
20 GHD Sit-ups
-Each round took right around 3 minutes. Basically 1:1 rest for this. Overall a solid effort. I felt really good on the pull-ups, not so much on the GHDs though. Overall a good session.
PM workout (1730)
Strangely I felt a lot better in the afternoon than I did this morning. Was it the Progenex I had after my AM workout? Maybe. Whatever it was, I had an awesome afternoon workout. It looked like this:
10 Minute AMRAP:
6 x Dead-lift (265#)
6 x Clean and Jerk (135#)
7 Rounds + 5 Dead-lifts.
Solid effort, clean and jerks got tiring. Kept a solid pace, great workout.
Rest 15 minutes then...
For time:
21-15-9
Toes-to-bar
Burpees
3.44. Complete sprint. I think those last 9 burpees were the hardest/fastest I've ever gone on burpees. Felt like a new level, awesome stuff.
Rest 10 minutes then...
6 x 500m Row (1:1 rest)
1:35, 1:39, 1:42, 1:42, 1:41, 1:40. Hardcore effort. Really felt these in my hamstrings. Overall felt great this evening. Great day of training.
Wednesday, February 1, 2012
2/1/12
Today was active recovery. I ran for 30 minutes at a super easy pace. I don't know the distance. I just wanted to see how the run would treat my knee. It didn't hurt at all and overall I felt good. I haven't ran since hurting the knee. Glad I got out and did this, excited to workout tomorrow.
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