Felt pretty decent today, although my lats, biceps and shoulders are still pretty fried from Saturday. My legs felt good. I technically set a PR, but I don't think I've ever gone for a 10 RM front squat before, so it's not really a PR. I made up a solid AMRAP involving regional movements, it ended up being an awesome session.
Front Squat - 10,10,10,10, 9 (f) - 135, 185, 205, 225, 245 - failed on the last rep of 245.
Rest 15 minutes then...
AMRAP 20 minutes:
10 One-Arm Dumbbell Snatch, Alternating (65#) - regional standard
10 Pistols, Alternating - regional standard
40 Double-Unders
9 Rounds + 6 Dumbbell Snatch. 65# is the heaviest dumbbell we have in our gym. I'm headed to another gym this week to throw around a 100#. 65 felt light, I'm excited to see how 100# feels. Pistols felt decent, they were really hard toward the last few minutes of this AMRAP. I did this workout in weightlifting shoes; I've never done double-unders in weightlifting shoes. I was surprised by how easy they were, I thought they would be challenging for some reason. I definitely missed more reps than usual, but not too many. Overall a solid session. Excited for tomorrow.
Monday, April 30, 2012
Saturday, April 28, 2012
4/29/12
Active rest; easy 40 minute run. I was planning on just taking complete rest, but I've got a lot going on and needed to blow off some steam. I had a great time running last week in Canada and I just felt the need to get out the door and run. I used to run religiously for years, maybe today was just out of habit. Whatever reason motivated me, it was awesome. I do love to run. My biceps and lats are extremely sore. I was surprised that my legs were not sore, just slightly fatigued.
Also, it's almost mind blowing how much better I feel after a day of solid healthy paleo-zone food. It's like I'm a whole new man. The steady diet of fish oil and whey protein did not cut it two days ago, it left my body feeling like hell after my two workouts that day. I'm super excited to get back in the gym tomorrow!
Also, it's almost mind blowing how much better I feel after a day of solid healthy paleo-zone food. It's like I'm a whole new man. The steady diet of fish oil and whey protein did not cut it two days ago, it left my body feeling like hell after my two workouts that day. I'm super excited to get back in the gym tomorrow!
4/28/12
I felt pretty horrible today. I have no food in my house; yesterday all I ate was whey protein shakes and fish oil and a little fruit. Yesterday I also got the worst night's sleep in as long as I can remember. Between not really eating and not sleeping, and all the weird food/alcohol/traveling, I just didn't feel very good today. I hit regional event 4. I know I can do better than I did today. I just wasn't feeling it. I gassed out hard toward the end, especially the last set of pull-ups. Anyway, here was today:
2012 Regional Event 4
For time:
50 Back Squats (135#)
40 Pull-ups
30 Shoulder-to-Overhead (135#)
50 Front Squats (85#)
40 Pull-ups
30 Shoulder-to-Overhead (85#)
50 Overhead Squats (65#)
40 Pull-ups
30 Shoulder-to-Overhead (65#)
The cutoff for this workout is 22 minutes. I didn't know this going into it, I just went as hard as possible. The guy I was training with finished in exactly 21 minutes. I was on his pace the entire time, but I gassed out hard on the last set of pull-ups. I ended up finishing just shy of 25 minutes. I'm not happy with this time. I will do this faster again before regionals. The squats weren't too bad, the pull-ups got me. Efficiency and my lack of mastery of the butterfly got me, these are things I need to work on a lot. I can usually muscle my way through sets of up to 20 pull-ups, but 40 kills me. Overall a solid WOD though. Pretty sobering that I didn't make the cut-off. I will give this another go soon.
2012 Regional Event 4
For time:
50 Back Squats (135#)
40 Pull-ups
30 Shoulder-to-Overhead (135#)
50 Front Squats (85#)
40 Pull-ups
30 Shoulder-to-Overhead (85#)
50 Overhead Squats (65#)
40 Pull-ups
30 Shoulder-to-Overhead (65#)
The cutoff for this workout is 22 minutes. I didn't know this going into it, I just went as hard as possible. The guy I was training with finished in exactly 21 minutes. I was on his pace the entire time, but I gassed out hard on the last set of pull-ups. I ended up finishing just shy of 25 minutes. I'm not happy with this time. I will do this faster again before regionals. The squats weren't too bad, the pull-ups got me. Efficiency and my lack of mastery of the butterfly got me, these are things I need to work on a lot. I can usually muscle my way through sets of up to 20 pull-ups, but 40 kills me. Overall a solid WOD though. Pretty sobering that I didn't make the cut-off. I will give this another go soon.
Friday, April 27, 2012
4/27/12
AM Workout (1030)
Today is an attempt to get back to reality. It was a success! I felt awesome and had a solid training session. I am back in Seattle and have a solid month to prepare for regionals. No more traveling, partying or eating cheat foods. I'm back to the grind and I'm excited to compete. I was surprised by how great I felt in the gym today, everything felt good, even the HSPU. Maybe a little time to party and eat cheat food was good for me. It was absolutely good for my mental well-being. But it's over and I'm ready to get serious again.
EMOM for 20 minutes:
Even Minutes: 3 Hang Cleans (225#) - regional standard
Odd Minutes: 3 Strict Hand Stand Push-up - regional standard
-This felt really good. I felt strong on the hang cleans, power cleaned every rep and almost linked every set. The HSPU also felt great. I was surprised as hell how good they felt.
Rest 15 minutes then...
For time:
10-9-8-7...1
Chest-to-bar Pull-ups
Hand Release Push-ups
GHD Sit-ups
8.03. This was a fast workout, I felt pretty good. Overall a solid training session. Excited for my PM workout and tomorrow!
PM Workout (1830)
Had a great session this afternoon. I didn't feel great on my way to the gym, but once I got warm I felt awesome. I experimented with the 2k row and the pistols of event 2. Here's how it looked:
For time:
2000m Row
50 Pistols
-I came off the row in exactly 7 minutes, I think this was a PR. I didn't feel very gassed after this, in fact I plan to row sub 7 at regionals. It took me about 15 seconds to transition into the rower, get strapped in and move the damper to 8. Once I got through the pistols I was at 10:03. The pistols took me a little longer than expected. I think I could make up some time on these. I don't train these often and need to work on just banging them out quickly. I didn't really rest, but went through them methodically. I'm really excited for this event at regionals. It's going to be my time to shine. I'm going to do day 1 of regionals sometime next week, excited to see how it goes.
Rest 15 minutes then...
For time:
21-15-9
Toes-to-bar
Burpees (onto plate)
4:30. I didn't feel particularly good on this section of the workout, my time was about 45 seconds slower than the last time I did this, but my faster time was not onto a plate. Anyway I felt the lactate buildup at the end of 21. Everything was unbroken. I was gasping toward the end of this. I miss these short and high intensity WODs, haven't done one in a while. Overall the best day of training I've had in a while. It feels good to be an athlete.
Today is an attempt to get back to reality. It was a success! I felt awesome and had a solid training session. I am back in Seattle and have a solid month to prepare for regionals. No more traveling, partying or eating cheat foods. I'm back to the grind and I'm excited to compete. I was surprised by how great I felt in the gym today, everything felt good, even the HSPU. Maybe a little time to party and eat cheat food was good for me. It was absolutely good for my mental well-being. But it's over and I'm ready to get serious again.
EMOM for 20 minutes:
Even Minutes: 3 Hang Cleans (225#) - regional standard
Odd Minutes: 3 Strict Hand Stand Push-up - regional standard
-This felt really good. I felt strong on the hang cleans, power cleaned every rep and almost linked every set. The HSPU also felt great. I was surprised as hell how good they felt.
Rest 15 minutes then...
For time:
10-9-8-7...1
Chest-to-bar Pull-ups
Hand Release Push-ups
GHD Sit-ups
8.03. This was a fast workout, I felt pretty good. Overall a solid training session. Excited for my PM workout and tomorrow!
PM Workout (1830)
Had a great session this afternoon. I didn't feel great on my way to the gym, but once I got warm I felt awesome. I experimented with the 2k row and the pistols of event 2. Here's how it looked:
For time:
2000m Row
50 Pistols
-I came off the row in exactly 7 minutes, I think this was a PR. I didn't feel very gassed after this, in fact I plan to row sub 7 at regionals. It took me about 15 seconds to transition into the rower, get strapped in and move the damper to 8. Once I got through the pistols I was at 10:03. The pistols took me a little longer than expected. I think I could make up some time on these. I don't train these often and need to work on just banging them out quickly. I didn't really rest, but went through them methodically. I'm really excited for this event at regionals. It's going to be my time to shine. I'm going to do day 1 of regionals sometime next week, excited to see how it goes.
Rest 15 minutes then...
For time:
21-15-9
Toes-to-bar
Burpees (onto plate)
4:30. I didn't feel particularly good on this section of the workout, my time was about 45 seconds slower than the last time I did this, but my faster time was not onto a plate. Anyway I felt the lactate buildup at the end of 21. Everything was unbroken. I was gasping toward the end of this. I miss these short and high intensity WODs, haven't done one in a while. Overall the best day of training I've had in a while. It feels good to be an athlete.
Tuesday, April 24, 2012
4/24/12
Workout 1 (0630)
Still traveling. Got in the gym early this morning for a decent AM session. It looked like this:
For time:
'Annie' (with a twist)
50/40/30/20/10 - Double-unders / sit-ups
-10 Turkish Get-ups (#45 dumbbell) each round (5 right then 5 left)
-Didn't time it, but got everything done at intensity. Solid session. I don't do get-ups enough, they were challenging.
Workout 2 (1230)
I got out the door and walked about 2k from my hotel to Stanley Park in Vancouver, BC. I then ran around 11k or about 7 miles at an easy pace. I ran all over the park and then the 2k through the city to my final destination of my hotel. I was a bit stiff at first, but once I got going I felt really good. This is the farthest I've run in a long time and the longest I've ever run in my minimalist shoes. My ankles and achilles were tight/slightly painful at the beginning of the run, but eventually they loosened up. This is definitely not the the type of 'training' I need for regionals. But life isn't all about regionals and it was good to go out and explore a beautiful city and park using nothing more than my feet and lungs. I'm extremely excited to get back to my training grind once I get back to Seattle.
Workout 3 (2100)
Didn't plan on working out a third time today, but my buddy wanted to. Decided to switch it up and do a WOD involving a pool. We put together something on the spot and went hard. I haven't done a three-a-day in a long time! I was definitely feeling that run, these air squats suck. It was awesome to swim with my heart rate maxed out. Nothing like forcing the mind to remain calm while in the red zone and trying to swim. Great stuff. Extremely excited to head back to Seattle tomorrow.
10 Rounds for Time:
30 yard swim
10 Push-ups
20 Air Squats
-Didn't time the workout, but went 100% intensity. Everything felt pretty crappy, but it was the third workout of the day and I'm not used to swimming or the long distance running I did earlier today. I'm excited to put my effort toward training for the regional WODs. It's been a weird last few weeks. It will be good to back in the thick of things at my gym. Today is a decent example of throwing stuff together on the fly in order to stay fit while traveling and facing adversity.
Still traveling. Got in the gym early this morning for a decent AM session. It looked like this:
For time:
'Annie' (with a twist)
50/40/30/20/10 - Double-unders / sit-ups
-10 Turkish Get-ups (#45 dumbbell) each round (5 right then 5 left)
-Didn't time it, but got everything done at intensity. Solid session. I don't do get-ups enough, they were challenging.
Workout 2 (1230)
I got out the door and walked about 2k from my hotel to Stanley Park in Vancouver, BC. I then ran around 11k or about 7 miles at an easy pace. I ran all over the park and then the 2k through the city to my final destination of my hotel. I was a bit stiff at first, but once I got going I felt really good. This is the farthest I've run in a long time and the longest I've ever run in my minimalist shoes. My ankles and achilles were tight/slightly painful at the beginning of the run, but eventually they loosened up. This is definitely not the the type of 'training' I need for regionals. But life isn't all about regionals and it was good to go out and explore a beautiful city and park using nothing more than my feet and lungs. I'm extremely excited to get back to my training grind once I get back to Seattle.
Workout 3 (2100)
Didn't plan on working out a third time today, but my buddy wanted to. Decided to switch it up and do a WOD involving a pool. We put together something on the spot and went hard. I haven't done a three-a-day in a long time! I was definitely feeling that run, these air squats suck. It was awesome to swim with my heart rate maxed out. Nothing like forcing the mind to remain calm while in the red zone and trying to swim. Great stuff. Extremely excited to head back to Seattle tomorrow.
10 Rounds for Time:
30 yard swim
10 Push-ups
20 Air Squats
-Didn't time the workout, but went 100% intensity. Everything felt pretty crappy, but it was the third workout of the day and I'm not used to swimming or the long distance running I did earlier today. I'm excited to put my effort toward training for the regional WODs. It's been a weird last few weeks. It will be good to back in the thick of things at my gym. Today is a decent example of throwing stuff together on the fly in order to stay fit while traveling and facing adversity.
Monday, April 23, 2012
4/23/12
AM Workout (0900)
I was back home for 6 days, now on the road again. I tried to get solid workouts in while back home. But I've still got a lot going on and haven't gotten everything dialed back in yet. As I'm traveling today, the hotel had a small gym. Went in during the early morning with my buddy and came up with a workout on the spot. It ended up looking like this:
15 Rounds, rest is partner's set:
5 Burpees
5 Dead-lifts (2 x 40# dumbbell)
5 Hang Power Cleans (2 x 40# dumbbell)
5 Thrusters (2 x 40# dumbbell)
-We were going to do an EMOM, but ended up not having a clock. So we just went 100% intensity for every set, with the partner's set being the rest. It ended up being very challenging toward the end. Definitely a solid workout. I hate any movements involving a dumbbell. I miss the consistency I used to have, but I'm getting as much hard work in as I can during this transitory phase of my life.
-Practiced Pistols (one legged squats) after the WOD. I probably did about 75 reps, resting as needed. These felt really good. I don't do them often, but they are a movement that came pretty easily to me. I'm really excited for event 2 at regionals. It is going to be awesome.
PM Workout (2100)
12 hours after my first workout, ended up getting back into the gym with my buddy. We found some jump ropes and I put together an AMRAP on the spot.
15 Minute AMRAP:
20 Double-unders
15 Air Squats
10 Push-ups
10 V-ups
5 Renegade rows (2 x 40#)
-I can't remember my rounds, I wasn't recording them. But the intensity was really quality and high. Everything was at 100% speed, it felt really good. This AMRAP, late in the day and on little food/sleep while traveling, was strangely the best I've felt since 'Kalsu' the other day. Solid session, not exactly what I need for regionals training, but hard work in the right direction nonetheless.
I was back home for 6 days, now on the road again. I tried to get solid workouts in while back home. But I've still got a lot going on and haven't gotten everything dialed back in yet. As I'm traveling today, the hotel had a small gym. Went in during the early morning with my buddy and came up with a workout on the spot. It ended up looking like this:
15 Rounds, rest is partner's set:
5 Burpees
5 Dead-lifts (2 x 40# dumbbell)
5 Hang Power Cleans (2 x 40# dumbbell)
5 Thrusters (2 x 40# dumbbell)
-We were going to do an EMOM, but ended up not having a clock. So we just went 100% intensity for every set, with the partner's set being the rest. It ended up being very challenging toward the end. Definitely a solid workout. I hate any movements involving a dumbbell. I miss the consistency I used to have, but I'm getting as much hard work in as I can during this transitory phase of my life.
-Practiced Pistols (one legged squats) after the WOD. I probably did about 75 reps, resting as needed. These felt really good. I don't do them often, but they are a movement that came pretty easily to me. I'm really excited for event 2 at regionals. It is going to be awesome.
PM Workout (2100)
12 hours after my first workout, ended up getting back into the gym with my buddy. We found some jump ropes and I put together an AMRAP on the spot.
15 Minute AMRAP:
20 Double-unders
15 Air Squats
10 Push-ups
10 V-ups
5 Renegade rows (2 x 40#)
-I can't remember my rounds, I wasn't recording them. But the intensity was really quality and high. Everything was at 100% speed, it felt really good. This AMRAP, late in the day and on little food/sleep while traveling, was strangely the best I've felt since 'Kalsu' the other day. Solid session, not exactly what I need for regionals training, but hard work in the right direction nonetheless.
Sunday, April 22, 2012
4/22/12
Had a solid workout today, looked like this:
For time, with a 175# bar:
800m Run
8 Bar Complex (1 dead-lift, 1 hang power-clean, 1 front squat, 1 push-jerk)
600m Run
6 Bar Complex
400m Run
4 Bar Complex
200m Run
2 Bar Complex
14.36. Running felt good, came off the 800 in 2:40. On the bar each complex was unbroken, but I dropped the bar after every jerk. Tried to take minimal rest, but after the running I was a little gassed out. Overall a solid session.
Rest 10 minutes then...
Tabata Hand-stand hold.
For time, with a 175# bar:
800m Run
8 Bar Complex (1 dead-lift, 1 hang power-clean, 1 front squat, 1 push-jerk)
600m Run
6 Bar Complex
400m Run
4 Bar Complex
200m Run
2 Bar Complex
14.36. Running felt good, came off the 800 in 2:40. On the bar each complex was unbroken, but I dropped the bar after every jerk. Tried to take minimal rest, but after the running I was a little gassed out. Overall a solid session.
Rest 10 minutes then...
Tabata Hand-stand hold.
4/21/12
I'm really sore from yesterday. This is definitely the most sore my quads and triceps have been from a WOD in a long time. Decided not to train today, but did some active recovery.
4 Mile Easy Run, not for time
Then...
Not for time:
1,2,3,4,5,6,7,6....1 - Strict pull-ups on a fat bar
- 7 Push-ups after each set of pull-ups
Run felt good. It was the nicest weather I've had all year, had to get out and run. Triceps were really sore on those push-ups.
4 Mile Easy Run, not for time
Then...
Not for time:
1,2,3,4,5,6,7,6....1 - Strict pull-ups on a fat bar
- 7 Push-ups after each set of pull-ups
Run felt good. It was the nicest weather I've had all year, had to get out and run. Triceps were really sore on those push-ups.
Friday, April 20, 2012
4/20/12
The workout today was 'Kalsu.' I've known about this workout for a long time, but have never done it. I was nervous to say the least. But whenever I see a WOD and I'm nervous about it, that means I always force myself to do it. Once the clock started, I was extremely surprised to find out I felt strong and awesome. It's been a weird time of my life during the last few weeks. It has definitely affected my training volume and diet/rest etc. I'm so excited to get back on my training grind and this workout was the perfect way to get back into it.
'Kalsu'
For time: 100 Thrusters (135#)
-5 burpees every minute on the minute
25.48. Solid effort. Did 5 thrusters every minute for the first 10 minutes. Then had to break up the thrusters more. I also took 3 minutes of rest without any thrusters. Someday I want to be able to do this workout in under 20 minutes. Overall a solid training session. I'm sure ill be feeling this tomorrow. Great workout. If you've never done this workout, take a day of rest and hit it fresh. It's a mental battle.
'Kalsu'
For time: 100 Thrusters (135#)
-5 burpees every minute on the minute
25.48. Solid effort. Did 5 thrusters every minute for the first 10 minutes. Then had to break up the thrusters more. I also took 3 minutes of rest without any thrusters. Someday I want to be able to do this workout in under 20 minutes. Overall a solid training session. I'm sure ill be feeling this tomorrow. Great workout. If you've never done this workout, take a day of rest and hit it fresh. It's a mental battle.
Wednesday, April 18, 2012
4/18/12
Didn't feel too great today, but got the work done.
Back Squat - 3,3,3,3,3 - 276, 308, 328, 328, 308
-knees were going in a little bit on the last reps of 328, backed down for the last set. Overall felt solid though.
Rest 10 minutes then...
4 Rounds for time:
12 Renegade Row (2 x 30# dumbbell)
12 Push-Press (2 x 30# dumbbell)
5 Muscle-ups
50 Ft Walking Overhead Lunge (right arm - 1 x 30# dumbbell)
50 Ft Walking Overhead Lunge (left arm - 1 x 30# dumbbell)
17.45. Solid metcon. The muscle-ups felt a little rough today. The renegade rows were by far the worst part of this. The first round was in 3 minutes, after that the muscle-ups started being singles and slowed me down a bit. Between the push-press and lunges my shoulders were rocked every time I'd step up to the rings. Overall a solid session though.
Rest 5 minutes then...
AMRAP 1 minute burpees:
24 burpees
Straight into...
Tabata sit-ups - scored 15 for the first 6 intervals, then 13 the last two.
Straight into...
1 minute plank hold.
-Solid finisher work. Overall a good day.
Back Squat - 3,3,3,3,3 - 276, 308, 328, 328, 308
-knees were going in a little bit on the last reps of 328, backed down for the last set. Overall felt solid though.
Rest 10 minutes then...
4 Rounds for time:
12 Renegade Row (2 x 30# dumbbell)
12 Push-Press (2 x 30# dumbbell)
5 Muscle-ups
50 Ft Walking Overhead Lunge (right arm - 1 x 30# dumbbell)
50 Ft Walking Overhead Lunge (left arm - 1 x 30# dumbbell)
17.45. Solid metcon. The muscle-ups felt a little rough today. The renegade rows were by far the worst part of this. The first round was in 3 minutes, after that the muscle-ups started being singles and slowed me down a bit. Between the push-press and lunges my shoulders were rocked every time I'd step up to the rings. Overall a solid session though.
Rest 5 minutes then...
AMRAP 1 minute burpees:
24 burpees
Straight into...
Tabata sit-ups - scored 15 for the first 6 intervals, then 13 the last two.
Straight into...
1 minute plank hold.
-Solid finisher work. Overall a good day.
Tuesday, April 17, 2012
4/17/12
Didn't feel great today, but got the workout done.
For time:
21-15-9 - Ground to Overhead (155#)
42-30-18 - 2pood Swings
400m Run After Each Round
20.00. Running was slow, 2pood swings killed me. 155 felt light. Solid metcon.
For time:
21-15-9 - Ground to Overhead (155#)
42-30-18 - 2pood Swings
400m Run After Each Round
20.00. Running was slow, 2pood swings killed me. 155 felt light. Solid metcon.
Monday, April 16, 2012
4/16/12
First workout back in Seattle. I'm still feeling 'off' from all the partying I've been doing. Although once I got warmed up and the clock started everything was back to normal. No lifting today, just a smooth WOD. Everything unbroken but some of the medicine-ball clean sets.
For time:
3 Rounds:
20 SDHP (77#)
400m Run
Straight into...
4 Rounds:
15 Wall-balls (20#)
15 Med-ball Cleans (20#)
Straight into...
5 Rounds:
10 Pull-ups
10 Burpees
19.43. Solid effort. The last 5 rounds were the worst, I was pretty gassed out by then. Didn't feel great, but that's pretty standard considering the shit I've been doing to my body this last week. Excited to get back to a normal schedule.
Rest 10 minutes then...
3 Rounds, rest is partner's set:
20 GHD sit-ups
For time:
3 Rounds:
20 SDHP (77#)
400m Run
Straight into...
4 Rounds:
15 Wall-balls (20#)
15 Med-ball Cleans (20#)
Straight into...
5 Rounds:
10 Pull-ups
10 Burpees
19.43. Solid effort. The last 5 rounds were the worst, I was pretty gassed out by then. Didn't feel great, but that's pretty standard considering the shit I've been doing to my body this last week. Excited to get back to a normal schedule.
Rest 10 minutes then...
3 Rounds, rest is partner's set:
20 GHD sit-ups
Sunday, April 15, 2012
4/14 & 4/15
23rd birthday weekend. Lots of alcohol and 'rest.' I'm really excited to get back to Seattle and start training/not partying all the time.
4/13/12
Super simple session, I think I PRed on the metcon.
Power Snatch - Medium Heavy Single - 165#, missed 175 twice, wasn't feeling these at all today. After the dead-lifts yesterday my body was fried.
Rest 10 minutes then...
'Nancy'
5 Rounds for time:
400m Run
15 Overheat Squats (95#)
12.08. Went hard, all sets unbroken. I really like this workout.
Power Snatch - Medium Heavy Single - 165#, missed 175 twice, wasn't feeling these at all today. After the dead-lifts yesterday my body was fried.
Rest 10 minutes then...
'Nancy'
5 Rounds for time:
400m Run
15 Overheat Squats (95#)
12.08. Went hard, all sets unbroken. I really like this workout.
Thursday, April 12, 2012
4/12/12
Despite the copious amount of booze I consumed yesterday, I felt awesome today. Today's session was a little higher volume than I've been doing this week. I was toasted afterward. This was more of an 'off season' workout and when I get back home I won't be doing sessions like this, but it was a solid strength session. It was a great time.
EMOM for 20 minutes:
-Even minutes: 1 Power Clean + 3 Front Squats (235#)
-Odd minutes: 2 Muscle-ups (double-dip at top)
Rest 5 minutes then...
Dead-lift - Work up to a heavy single - worked up to 445#, was going to go heavier, but my form was deteriorating at 445, so I decided to not go any heavier.
Strict Press - Work up to a heavy single - worked up to 155#, failed at 165#. I was just not feeling these today. After the muscle-ups my shoulder were fried.
Rest 5 minutes then...
5 Rounds, rest is partner's set:
Prowler Push (115# added on prowler) - 100 ft
20 Sledge Hammer Strikes (10 right / 10 left)
Straight into...
2 Rounds, rest is partner's set:
10 Skin-the-cats
15 Second L-sit hold
10 Ab-wheel roll-outs
10 GHD Sit-ups
Overall a solid session. Not necessarily standard Crossfit, but still a great strength training session. I haven't been on a prowler in a long time, it was awesome. Great day in the gym.
EMOM for 20 minutes:
-Even minutes: 1 Power Clean + 3 Front Squats (235#)
-Odd minutes: 2 Muscle-ups (double-dip at top)
Rest 5 minutes then...
Dead-lift - Work up to a heavy single - worked up to 445#, was going to go heavier, but my form was deteriorating at 445, so I decided to not go any heavier.
Strict Press - Work up to a heavy single - worked up to 155#, failed at 165#. I was just not feeling these today. After the muscle-ups my shoulder were fried.
Rest 5 minutes then...
5 Rounds, rest is partner's set:
Prowler Push (115# added on prowler) - 100 ft
20 Sledge Hammer Strikes (10 right / 10 left)
Straight into...
2 Rounds, rest is partner's set:
10 Skin-the-cats
15 Second L-sit hold
10 Ab-wheel roll-outs
10 GHD Sit-ups
Overall a solid session. Not necessarily standard Crossfit, but still a great strength training session. I haven't been on a prowler in a long time, it was awesome. Great day in the gym.
Wednesday, April 11, 2012
4/11/12
First time this week I've been in the gym after a day of 100% clean eating and not having alcohol the previous day. It was also the best I've felt; coincidence? Definitely not. Had a solid early morning session, it was short and intense.
EMOM for 10 minutes - Snatch Balance @ 200#
-I missed the 5th minute, went for an extra minute on the 11th to get 10 total reps. This was a struggle for me. My max snatch balance before this was ~195#. So this was as heavy as I've ever gone, for 10 minutes in a row. Solid effort, I felt strong.
Rest 20 minutes then...
For time:
800m Run
30 Power Cleans (135#)
30 Burpees
6.29. This was a total sprint. I came off the 800 in 2.50. Power cleans got harder than I thought they would, had to break them up a bit. Burpees burned my lungs, overall felt good though. Great session. Keeping it really simple this week. It's been a good break so far. I'm excited to train again soon.
EMOM for 10 minutes - Snatch Balance @ 200#
-I missed the 5th minute, went for an extra minute on the 11th to get 10 total reps. This was a struggle for me. My max snatch balance before this was ~195#. So this was as heavy as I've ever gone, for 10 minutes in a row. Solid effort, I felt strong.
Rest 20 minutes then...
For time:
800m Run
30 Power Cleans (135#)
30 Burpees
6.29. This was a total sprint. I came off the 800 in 2.50. Power cleans got harder than I thought they would, had to break them up a bit. Burpees burned my lungs, overall felt good though. Great session. Keeping it really simple this week. It's been a good break so far. I'm excited to train again soon.
Tuesday, April 10, 2012
4/10/12
Today was a super simple session. I went hard, but didn't feel particularly good on the metcon. Felt really strong on the lifting though. Still in Idaho, did the WOD off the board at a local affiliate, it was a main site wod from last week. Anyway, today looked like this:
Squat Clean and Split Jerk, Touch and Go - 5 x 165#, 3 x 195#
Squat Clean and Split Jerk, Singles - 225#, 235#, 235#
Rest 10 minutes then...
"Pheezy"
Squat Clean and Split Jerk, Touch and Go - 5 x 165#, 3 x 195#
Squat Clean and Split Jerk, Singles - 225#, 235#, 235#
Rest 10 minutes then...
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
My time for this was a little over 13 minutes, I don't remember exactly. My toes-to-bar gassed out hard. I came close to tearing during the second round, so I backed off a bit on the intensity. I definitely could have gone a little harder, but overall was happy with my effort and that I didn't tear really bad. Excited for tomorrow!
Monday, April 9, 2012
4/9/12
Today was great. I'm still in Idaho, went to my old gym and got to hangout with a bunch of my friends from the box. They are an awesome group of people. I really miss them, it was great to see everybody again. I did what was on their board and modified it slightly.
Back Squat - 75% x 5 (275#), 85% x 3 (325#), 90% x 1 (355#)
Bench Press - 75% x 5 (185#), 85% x 3 (205#), 90% x 1 (225#), 85% x 2 (205#)
Rest 10 minutes then...
For time:
Modified 'Annie'
50 Double-unders
50 Sit-ups
5 Muscle-ups
400m Run
40 Double-unders
40 Sit-ups
4 Muscle-ups
400m Run
30 Double-unders
30 Sit-ups
3 Muscle-ups
400m Run
20 Double-unders
20 Sit-ups
2 Muscle-ups
400m Run
10 Double-unders
10 Sit-ups
1 Muscle-up
400m Run
16:50. I didn't really go insane, just went through everything. I was actually decently hungover today. I almost didn't workout, but decided to anyway. Back Squat felt good. I hadn't benched since before the open, 205 felt heavy, but overall I was surprised how it felt. I felt really good on the running. Overall a solid session, excited for some more training tomorrow!
Back Squat - 75% x 5 (275#), 85% x 3 (325#), 90% x 1 (355#)
Bench Press - 75% x 5 (185#), 85% x 3 (205#), 90% x 1 (225#), 85% x 2 (205#)
Rest 10 minutes then...
For time:
Modified 'Annie'
50 Double-unders
50 Sit-ups
5 Muscle-ups
400m Run
40 Double-unders
40 Sit-ups
4 Muscle-ups
400m Run
30 Double-unders
30 Sit-ups
3 Muscle-ups
400m Run
20 Double-unders
20 Sit-ups
2 Muscle-ups
400m Run
10 Double-unders
10 Sit-ups
1 Muscle-up
400m Run
16:50. I didn't really go insane, just went through everything. I was actually decently hungover today. I almost didn't workout, but decided to anyway. Back Squat felt good. I hadn't benched since before the open, 205 felt heavy, but overall I was surprised how it felt. I felt really good on the running. Overall a solid session, excited for some more training tomorrow!
Sunday, April 8, 2012
4/7/12
Today was the best active rest day I've had in a long time. I'm visiting my parents in Boise. It's a great city with an active population and a lot of stuff to do. Took full advantage of that today.
AM (0930) - Hot yoga. If you haven't done this, go do it. It was a great experience.
PM (1430) - An easy hike in the Boise foothills. Probably around 4 miles, 2 straight up, 2 straight back down. It was awesome to get some sun, actually got a little tan. Overall a great and relaxing day; its so great to be home.
AM (0930) - Hot yoga. If you haven't done this, go do it. It was a great experience.
PM (1430) - An easy hike in the Boise foothills. Probably around 4 miles, 2 straight up, 2 straight back down. It was awesome to get some sun, actually got a little tan. Overall a great and relaxing day; its so great to be home.
Friday, April 6, 2012
Thursday, April 5, 2012
4/5/12
Today was awesome. The best lifting session I've had in a long time. I was sore when I woke up and didn't feel very recovered. My buddy wanted to max out squat clean today, I wanted to do some EMOM stuff, anyway I tried to get in the zone. Anyway, we ended up doing both.
EMOM 5 minutes - Squat Clean (220#)
Straight into...
EMOM 5 Minutes - Squat Clean (240#)
Straight into...
EMOM 5 Minutes - Squat Clean (260#)
Straight into...
EMOM 3 Minutes - Squat Clean (280#)
Straight into...
EMOM 2 Minutes - Squat Clean (289#)
Solid session. Originally I planned to get through the 260 in 15 minutes. We were feeling good so we went to 280. My PR before that was 271#. 280 felt good for 3 reps, so I went up to 289. I missed it the first minute, but then hit it the second attempt. I almost wanted to go up some more, but 289 was a struggle and an 18 lb PR. I will go for 300 next time in a not EMOM setting. I was really surprised I PRed in an EMOM, but sometimes everything just comes together. I love lifting and setting PRs. This is what it's all about, just going for it!
Rest 20 minutes then...
With a 135# barbell, AMRAP 15 Minutes:
1 Power Clean
1 Hang Squat Clean
1 Push-Press
1 Thruster
35 rounds. 140 total reps. Solid metcon, just paced everything and went through the movement. Every round was unbroken, I tried not to rest too much between rounds. Great training session. Maybe could have gone a little harder, but the clean session prior was taxing.
EMOM 5 minutes - Squat Clean (220#)
Straight into...
EMOM 5 Minutes - Squat Clean (240#)
Straight into...
EMOM 5 Minutes - Squat Clean (260#)
Straight into...
EMOM 3 Minutes - Squat Clean (280#)
Straight into...
EMOM 2 Minutes - Squat Clean (289#)
Solid session. Originally I planned to get through the 260 in 15 minutes. We were feeling good so we went to 280. My PR before that was 271#. 280 felt good for 3 reps, so I went up to 289. I missed it the first minute, but then hit it the second attempt. I almost wanted to go up some more, but 289 was a struggle and an 18 lb PR. I will go for 300 next time in a not EMOM setting. I was really surprised I PRed in an EMOM, but sometimes everything just comes together. I love lifting and setting PRs. This is what it's all about, just going for it!
Rest 20 minutes then...
With a 135# barbell, AMRAP 15 Minutes:
1 Power Clean
1 Hang Squat Clean
1 Push-Press
1 Thruster
35 rounds. 140 total reps. Solid metcon, just paced everything and went through the movement. Every round was unbroken, I tried not to rest too much between rounds. Great training session. Maybe could have gone a little harder, but the clean session prior was taxing.
Wednesday, April 4, 2012
4/4/12
AM Workout (1030)
This morning was a solid snatch session. A large part of my training earlier in the training year (last May to December) I had a session like this basically every day that I was coming off a rest day. It payed off big, my snatch is a lot better than it was a year ago, but I definitely have got a lot of room to improve. Anyway, solid AM strength session; it looked like this:
Snatch - work up to a medium heavy single - 176#.
Back to down to 155#, 1 rep EMOM for 10 minutes.
Snatch Pulls - 3 x 3 @ 100% (196#)
-2 x 2 @ 120% (246#)
Snatch Grip Dead-lift and Shrug - 3 x 3 @ 120% (246#)
Snatch Grip Push-Press - 5,4,2,4 - 135, 176, 196, 176 - backed off toward the end of this, was going to go for a heavy single, but my shoulders were just too fried.
Rest 10 minutes then...
5 Rounds for time:
15 Hand-Release Push-ups
10 Overhead Squats (95#)
6.20. Shoulders were totally ruined after this WOD. It was quite a burner. I had to break up the last two sets of push-ups, everything else unbroken. Solid AM session.
PM Workout (1830)
I felt awesome this afternoon. It was definitely the best I've felt in a while. I felt really fit, everything went well. This was a good conditioning session, looked like this:
For time:
1000m row into...
4 Rounds:
40 Double-unders
30 Russian Twists (10 KG plate)
20 Sumo-Dead-lift-High-Pull (95# barbell)
10 Knee-to-Elbow
into...
800m Sandbag run (40#)
20.26. Solid metcon. I came off the rower in 3:20. Everything unbroken aside from one mistake on the double-unders and the SDHPs, had to break those up due to huge forearm/bicep pump. I was happy with my performance on the double-unders; legs are kinda fried from the last few days and I was able to step it up and only miss one rep. Everything felt good, lungs feel great. Excited to train again tomorrow.
This morning was a solid snatch session. A large part of my training earlier in the training year (last May to December) I had a session like this basically every day that I was coming off a rest day. It payed off big, my snatch is a lot better than it was a year ago, but I definitely have got a lot of room to improve. Anyway, solid AM strength session; it looked like this:
Snatch - work up to a medium heavy single - 176#.
Back to down to 155#, 1 rep EMOM for 10 minutes.
Snatch Pulls - 3 x 3 @ 100% (196#)
-2 x 2 @ 120% (246#)
Snatch Grip Dead-lift and Shrug - 3 x 3 @ 120% (246#)
Snatch Grip Push-Press - 5,4,2,4 - 135, 176, 196, 176 - backed off toward the end of this, was going to go for a heavy single, but my shoulders were just too fried.
Rest 10 minutes then...
5 Rounds for time:
15 Hand-Release Push-ups
10 Overhead Squats (95#)
6.20. Shoulders were totally ruined after this WOD. It was quite a burner. I had to break up the last two sets of push-ups, everything else unbroken. Solid AM session.
PM Workout (1830)
I felt awesome this afternoon. It was definitely the best I've felt in a while. I felt really fit, everything went well. This was a good conditioning session, looked like this:
For time:
1000m row into...
4 Rounds:
40 Double-unders
30 Russian Twists (10 KG plate)
20 Sumo-Dead-lift-High-Pull (95# barbell)
10 Knee-to-Elbow
into...
800m Sandbag run (40#)
20.26. Solid metcon. I came off the rower in 3:20. Everything unbroken aside from one mistake on the double-unders and the SDHPs, had to break those up due to huge forearm/bicep pump. I was happy with my performance on the double-unders; legs are kinda fried from the last few days and I was able to step it up and only miss one rep. Everything felt good, lungs feel great. Excited to train again tomorrow.
Tuesday, April 3, 2012
4/3/12
AM Workout (1100)
I felt really good today. Had a great athlete to train with and we went hard. The lifting was solid; PR and the best squatting I've done since the knee injury. Did a lot of squatting with zero pain and felt strong. The metcon was rough, high volume HSPU that gassed out hard after the jerks. Overall a solid session though.
Rack Jerk - Singles - 196, 220, 242, 251 (PR)
Back Squat - Work up to 90% for 5 singles (335#)
Rest 10 minutes then...
For time:
15-12-9-6
Front Squat (155#)
HSPU
Chest-to-bar Pull-ups
I finished this in just over 17 minutes. This is obviously really slow. I had to break up the HSPU a ton; everything else was unbroken and fast. Half way through the set of 12 HSPU, I was doing singles. Everything else in my fitness is going well, my HSPU are just awful. Overall a solid training session though.
PM Workout (1730)
I felt pretty good this afternoon, had a solid second session.
I didn't time the runs or double-unders, just the rest periods. Went for intensity and everything felt good. This was a really good aerobic/skill session; it's really good practice coming off 100% oxygen debt to the rope. Solid stuff.
800m Run
50 Double-unders
Rest 2 minutes
600m Run
50 Double-unders
Rest 2 minutes
400m Run
50 Double-unders
Rest 2 minutes
200m Run
50 Double-unders
Rest 10 minutes then...
For time:
50 Burpee/Knee-to-elbow/Toe-to-bar (1 rep is a burpee, then a knee-to-elbow, then a toe-to-bar without coming off the pull-up bar).
9.40. I came close to tearing towards the end, so I was at a little less than 100% at the very end of the workout. This was harder than I thought it would be. It was much less lungs and more core than I thought it would be. Overall solid though. Excited to train tomorrow.
I felt really good today. Had a great athlete to train with and we went hard. The lifting was solid; PR and the best squatting I've done since the knee injury. Did a lot of squatting with zero pain and felt strong. The metcon was rough, high volume HSPU that gassed out hard after the jerks. Overall a solid session though.
Rack Jerk - Singles - 196, 220, 242, 251 (PR)
Back Squat - Work up to 90% for 5 singles (335#)
Rest 10 minutes then...
For time:
15-12-9-6
Front Squat (155#)
HSPU
Chest-to-bar Pull-ups
I finished this in just over 17 minutes. This is obviously really slow. I had to break up the HSPU a ton; everything else was unbroken and fast. Half way through the set of 12 HSPU, I was doing singles. Everything else in my fitness is going well, my HSPU are just awful. Overall a solid training session though.
PM Workout (1730)
I felt pretty good this afternoon, had a solid second session.
I didn't time the runs or double-unders, just the rest periods. Went for intensity and everything felt good. This was a really good aerobic/skill session; it's really good practice coming off 100% oxygen debt to the rope. Solid stuff.
800m Run
50 Double-unders
Rest 2 minutes
600m Run
50 Double-unders
Rest 2 minutes
400m Run
50 Double-unders
Rest 2 minutes
200m Run
50 Double-unders
Rest 10 minutes then...
For time:
50 Burpee/Knee-to-elbow/Toe-to-bar (1 rep is a burpee, then a knee-to-elbow, then a toe-to-bar without coming off the pull-up bar).
9.40. I came close to tearing towards the end, so I was at a little less than 100% at the very end of the workout. This was harder than I thought it would be. It was much less lungs and more core than I thought it would be. Overall solid though. Excited to train tomorrow.
Monday, April 2, 2012
4/2/12
So the last 4 days have involved a lot of R&R. I drank a lot of alcohol and kind of just unwound. I didn't eat much cheat food, but did booze a lot. I've had a lot of weird stuff going on in my life. For the most part it is entirely out of my control. The Open has been stressful. I'm ready to get into the grind of training again. Today was a solid WOD. I was a little nervous about training just because all the alcohol I've had, but despite the fact I drank most of yesterday I felt decent today.
With a 25# Vest, for time:
3 Rounds:
200m Run
15 Burpees (onto plate)
straight into...
2 Rounds:
400m Run
30 KB Swings (2 pood)
straight into...
1 Round:
800m Run
60 Push-Press (45#)
20.58. The painful part of this workout was the KB Swings. The first 3 rounds went really fast. The 800 took what seemed like forever. Overall a solid WOD. I haven't vested up in a longer WOD like this since before the open. I was breathing heavy. I'm excited to train again tomorrow.
With a 25# Vest, for time:
3 Rounds:
200m Run
15 Burpees (onto plate)
straight into...
2 Rounds:
400m Run
30 KB Swings (2 pood)
straight into...
1 Round:
800m Run
60 Push-Press (45#)
20.58. The painful part of this workout was the KB Swings. The first 3 rounds went really fast. The 800 took what seemed like forever. Overall a solid WOD. I haven't vested up in a longer WOD like this since before the open. I was breathing heavy. I'm excited to train again tomorrow.
4/1/12
Active recovery. 60 minute flag football game. Had an awesome time in some great weather with some great people. Didn't go 100% one any of the running, everything felt good.
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