2/28/13

Much needed complete rest. Body is trashed.

Meal 1 - Protein Shake, 9 Almonds, 1/2 Peach

Meal 2 - 6 oz Chicken, 1 Banana, 2 TBSP Peanut Butter

Meal 3 - Protein Bar (including 30g Carbohydrate), 2 TBSP Peanut Butter

Meal 4 - 10 oz Chicken, 3 Cups Veggies, 1/2 Cup Curry, 10 Strawberries, 2 TBSP Almond Butter

Meal 5 - 4 Eggs, 2 Slices Bacon

2/27/13

I was a little tired when I worked out this morning, but once I got warm I felt really good.

3 Rounds @ 3:00 minute rest:
-Max Reps HSPU
-16 KB Snatch (53#) - 8/8

-18,16,14 - This is awesome, my previous PR in max HSPU was 13. I got more reps than my former PR EVERY SET!! Stoked about this. My goal is 21 unbroken, ALMOST THERE!

Rest 10 minutes then...

AMRAP 4:
500m Row
10 Burpee Over Box Jumps (24")
20 T2B
30 Shoulder-to-Overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3:00

AMRAP 6:
500m Row
10 Burpee Over Box Jumps (24")
20 T2B
30 Shoulder-to-Overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3:00

For time:
500m Row
10 Burpee Over Box Jumps (24")
20 T2B
30 Shoulder-to-Overhead (115#)
40 KB Swings (53#)
50 Double-unders

-15 Shoulder-to-Overhead (PR Tie - from Dec.)
-7 KB Swings (PR by 6 reps)
-9.40 (PR by 25 seconds)

Rest 8:00

Every 2:00 for 20:00:
-20 Burpees onto (25#) bumper plate

-This was really hard training. Great conditioning. The first few intervals were 40 to 45 seconds. Towards the end they were 70-75 seconds. Great stuff, really challenging. Awesome session in the gym, excited for some much needed rest tomorrow!

Meal 1 - Protein Shake, 12 Almonds, 1/2 Peach

Meal 2 (PWO) - Protein Shake, 16 oz Coconut Water, 8 Strawberries

Meal 3 - 6 oz Chicken, 12 Almonds, 1 Cup Oatmeal, 1 Peach, Vitamin

Meal 4 - 8 oz Chicken, 2 Cups Veggies, 1/2 Cup Curry Sauce, 1 Banana, 4 TBSP Peanut Butter

Meal 5 - 6 oz Chicken, Protein Bar (including 30g Carbohydrate), 1 Cup Oatmeal, 2 TBSP Peanut Butter, Fish Oil

Meal 6 - 4 Eggs, 2 Slices Bacon, 1 Banana, 4 TBSP Peanut Butter

Snack - 9 Almonds

2/26/13

I felt a little beat up today. Snatching was rough after 'Transformers' yesterday.

3 Rounds @ 3:00 minutes rest
4 Bar Muscle-ups
12 Pistols
12 Butterfly Pull-ups

Snatch EMOM 12 (only made it through 9 minutes):
135#
135#
145#
145#
155#
165#
185#
195# (fail)
195#
-called it there. Was supposed to go up to 205/215+ but it just wasn't there today.

Back Squat,
Warm up:
135 x 10 x 2
225 x 6 x 2
Working Sets:
2 minutes rest between each set:
3 Waves:
3 x 275#
2 x 315#
1 x 335#

3 Sets @ 90 seconds rest:
20 GHD Extensions
12 Weighted Ring Dips (20#)

-I felt a little weird not doing a hardcore burner after the lifting. This is the first time I've been in the gym and not done a metcon in over a year. But it wasn't programmed today and I'm feeling beat up. I'm sure there will be an insane metcon tomorrow if there wasn't any at all today. I hope I feel more recovered tomorrow.


Meal 1 - 6 oz Chicken, 1 Slice Bacon, 1/2 Cup Brown Rice, 1/2 Peach

Meal 2 - 7.5 oz Chicken, 2 Cups Diced Veggies, 1 Banana, 2 TBSP Almond Butter, Fish Oil

Meal 3 - Protein Bar (including 30g Carbohydrate), 2 TBSP Peanut Butter

Meal 4 (PWO) - Protein Shake, 16 oz Coconut Water, 20 Raspberries

Meal 5 - 10 oz Chicken, 1 Slice Bacon, 3/4 Cup Brown Rice, 1 Banana, 2 TBSP Almond Butter

Meal 6 - 5 oz Chicken, 3 Eggs, 1 Cup Pomegranate Seeds, 12 Almonds, 12 Raspberries

2/25/13

Today was a decent session. HSPU and muscle-ups felt REALLY good.

'Transformers'
10 RFT:
1 Squat Clean (225#)
3 Muscle-ups
5 HSPU

-13.40. The squat cleans felt easy as hell, next time I do this workout I'll do it with 275#. The muscle-ups also felt easy, all sets unbroken except one in which I hit my foot on the barbell below the rings while trying to kip through the bottom. The HSPUs were unbroken until set 7, then had to go 3/2 with a few seconds rest. This is crappy, but it's better than I've ever been at HSPU. I've never done this workout before, its' been out there for a while. Glad I finally got it done. I'd like to be able to do sub-10 on this someday. I'd also like to give the 2-3-4 rep scheme a shot, I'm sure my time would be faster.

Rest 25 minutes then...

For time:
1000m Row
1320m Run

Rest 6:00

For time:
1500m Row
990m Run

Rest 6:00

For time:
2000m Row
660m Run

10.04 / 10:20 / 11:01.
-Hard effort, solid conditioning. Running was a little slow because it was icy outside, ran fast on the sections I could.

Overall a solid day, excited to train tomorrow!


Meal 1 - Protein Shake, 9 Almonds

Meal 2 - 10 oz Steak, 2 Cups Mushrooms, 15 Black Berries

Meal 3 - 4 Eggs, 4 Slices Bacon, Fish Oil

Meal 4 (PWO) - Protein Shake, 16 oz Coconut Water

Meal 5 - 8 oz Chicken, 1 Slice Bacon, 1/2 Cup Brown Rice, 1 Banana

Meal 6 - 7.5 oz Chicken, 2 Eggs, 1 Banana, 2 TBSP Almond Butter

2/24/13

Complete rest. Body definitely needs it.

Meal 1 - Protein Shake, 1 Banana, 2 TBSP Almond Butter

Meal 2 - 4 Eggs, 2 Slices Bacon, 1 Banana, 2 TBSP Almond Butter

Meal 3 - 10 oz Steak, 2 Cups Mushrooms, 30 Macadamias

Meal 4 - Protein Shake, 10 Almonds, 10 Macadamias

Meal 5 (Cheat Meal) - Sushi, had about 15 pieces, delicious.

Meal 6 - 3 Eggs, 30 Macadamias, 15 Blackberries

2/23/13

Today was an awesome session with an AWESOME athlete to train with!

-Front Squat Singles + Muscle-ups

Warm up:
135 x 10 x 2 Sets
225 x 6 x 2 Sets
Working Sets:
70% x 1 (245#) + 5 Unbroken Muscle-ups
80% x 1 (275#) + 5 Unbroken Muscle-ups
85% x 1 (285#) + 5 Unbroken Muscle-ups
90% x 1 (315#) + 5 Unbroken Muscle-ups
90% x 1 (315#) + 5 Unbroken Muscle-ups
-Didn't go above 90%, 315# felt decently heavy, muscle-ups felt really solid.

Rest 10 minutes then...

For time:
10 Dead-lifts (315#)
20 C2B Pull-ups
40 Wall-balls 
8 Dead-lifts (315#)
16 C2B Pull-ups
32 Wall-balls
6 Dead-lifts (315#)
12 C2B Pull-ups
24 Wall-balls
2 Dead-lifts (315#)
4 C2B Pull-ups
'8 Wall-balls

14.08. This is about 1:40 faster than the last time I did this a month ago. I'm happy about that, but wish I would have gone a little faster. The C2B pull-ups still killed me, but I did a decent job of pacing them. Still have the goal of getting sub-10 minutes on this. 

Rest 20 minutes then... 

Partner Workout
-Partner 1 completes all reps of the movement before partner 2 starts the movement; partner 1 rests while partner 2 completes all the reps of the movement before partner 1 starts the next movement. 

For time (each partner completes all reps):
250m Row
25 Wall-ball
25 Burpee
25 KB Swings (53#)
25 Push-Press (95#)
25 Pull-up
25 Box Jumps (24")
25 HR Push-ups
25 Sit-ups
25 Hang Power Clean (95#)
5 Wall-walks

17.07. Everything unbroken but the pull-ups, went 10/5/5/5 with very little rest (less than 5 seconds) between each set. I didn't want to tear/I was toasted from the prior workout. The wall-walks were also surprisingly challenging. Solid burner. 

Rest 10 minutes then... 

3 Rounds, Rest is partner's set: 
20 GHD sit-ups
10 Strict Ring-dips
10 Ring Push-ups 

-Complete. Great day in the gym. I was smoked after this session. I'm excited to rest tomorrow and hit it hard this coming week. 

Meal 1 - Protein Shake, 9 Almonds, 1/2 Banana

Meal 2 (PWO) - Protein Shake, 16 oz Coconut Water, 1 Banana

Meal 3 - 6 oz Chicken, 2 Slices Bacon, 3/4 Cup Brown Rice, 1 Banana, 4 TBSP Peanut Butter

Meal 4 - 4 Eggs, 2 Slices Bacon, 1 Banana, 4 TBSP Peanut Butter, Fish Oil, Vitamin 

Meal 5 - 3 oz Chicken, Protein Shake, 20 Walnuts, 20 Cashews, 10 Macadamias, 1/4 Cup Cranberries, Small Amount of Raspberry Dressing, 3 Cups Lettuce

Meal 6 - 4 Eggs, 25 Macadamias, 1 TBSP Coconut Oil 

2/22/13

Had a great workout this morning. I got with a group of solid people and really pushed it.

On a 40 minute clock:

3 RFT:

10 Snatch (135#)

20 Box Jumps (30")

-At 10:00...

3 RFT:

15 Shoulder-to-Overhead (135#)

15 Toes-to-bar 

-At 20:00... 

500m Row

30 Burpees-over-bar

10 Thrusters (135#)

-At 30:00... 

6 Minute AMRAP:

5 Hang Power Clean (135#)

10 HSPU

30 Double-unders

5.55

5.16

5.11 

2 rds + 9 HSPU 

Great day in the gym, really solid training/fun time! Excited to train tomorrow!

Meal 1 - Protein Shake, 1 Banana, 9 Almonds

Meal 2 (PWO) - Protein Shake, 16 oz Coconut Water, 1/2 Apple

Meal 3 - 2 Eggs, Bacon, Sausage, 1 Cup Fruit, Mixed Veggies (including potatoes), Cheese (this meal was at a restaurant, first meal out in about a month; measurements approximate)

Meal 4 - 6 oz Chicken, 3 Slices Bacon, 2 Cups Veggies

Meal 5 - 3 Eggs, 1/2 Protein Shake, 1 Banana, 2 TBSP Peanut Butter, 25 Cashews

Meal 6 - 4 Eggs, 4 Slices Bacon, 1 Cup Veggies

Snack - 25 Cashews 

2/21/13

Complete rest.

Meal 1 - Protein Shake, 9 Almonds

Meal 2 - 10 oz Chicken, 30 Cashews, 1/2 Cup Blueberries, 1/2 Cup Pomegranate Seeds, Fish Oil

Meal 3 - 6 oz Chicken, Protein Bar (including 30g Carbs), 1 Banana, 4 TBSP Peanut Butter

Meal 4 - 6 oz Chicken, Protein Bar (including 30g Carbs), 1 Cup Oatmeal, 1/2 Cup Pomegranate Seeds, 2 TBSP Peanut Butter

Meal 5 - 4 Eggs, 25 Cashews

2/20/13

Today was awesome. I felt a little beat up, but had an awesome workout once I got warm. Today is a higher carbohydrate day, I'm going to enjoy it!

3 Rounds @ 3:00minutes rest:
10 HPSU (these felt AWESOME today), sets easily unbroken
50 Double-unders
-complete; there were supposed to be bar muscle-ups in there, but I tried a few and almost teared, just cut them out today. Need to take care of my calluses.

5 Sets:
Snatch Balance + OHS
175, 185, 195, 205, 215# (failed the sn. balance)
-I haven't been doing these at all for the last few months. I felt that today, but I think 205# is a technically a PR because I've never done this complex before. I was hoping to get to 225#+ but I will soon.

Rest 10 minutes then...

For time:
1000m Row
40 Hang Power Snatch (95#)
30 T2B
20 Shoulder-to-Overhead (95#)

10.00

Rest 6 minutes then...

For time:
1000m Row
40 Shoulder-to-Overhead (95#)
30 T2B
20 Hang Power Snatch (95#)

10.22.

This left me laying on the floor. Came off the rowers in 3:28 and 3:40. The T2B really got me, I was very careful about not tearing my hands, I lost a lot of time on these, but it was worth it not to tear. These metcons were very solid. Such a great day in the gym! Stoked to rest tomorrow and hit it hard this weekend!

Meal 1 - Protein Shake, 1 Banana, 2 TBSP Peanut Butter

Meal 2 (PWO) Protein Shake, 16 oz Coconut Water, 1/2 Apple

Meal 3 - 7 oz Chicken, 2 Slices Bacon, 3/4 Brown Rice, 1 Cup Veggies, 1/2 Peach, 1 Cup Grape Fruit Juice, Vitamin

Meal 3 - 7 oz Chicken, 2 Slices Bacon, 3/4 Brown Rice, 1 Cup Veggies, 1 Banana, 2 TBSP Peanut Butter

Meal 4 - 6 oz Chicken, Protein Bar (including 30g carbs), 2 TBSP Peanut Butter, 1 Cup Oatmeal, 30 Cashews, Fish Oil

Meal 5 - 6 oz Chicken, 1 Cup Oatmeal, 1/2 Cup Blue Berries, 30 Cashews

2/19/13

Today was a solid session. It was fun to do a heavy WOD with overhead stuff; haven't been able to do much of that all year. It's good to be back, even if I didn't feel very strong. I felt weak on the back squatting, getting back into those as well; overall a solid session today, great training.

3 Rounds @ 3:00 Minutes Rest
10 C2B Pull-ups
10 Pistols
15 Burpees onto a 45# Bumper Plate
-Complete

Back Squat
Warm-up:
135# x 10 x 2
225# x 10 x 2
Working Sets:
275# x 3
325# x 2 x 4
225# x 8 x 2

After the doubles at 325# I was supposed to work to some heavy singles, but my legs were just not feeling it. I went down to 225# for some solid repetitions really focusing on keeping my knees out and chest up; pausing at the bottom on each rep.

Rest 12 minutes then...

3m AMRAP:
3 Clean and Jerk (225#)
6 C2B Pull-ups
Rest 3 minutes...

3m AMRAP:
3 Clean and Jerk (205#)
6 C2B Pull-ups
Rest 3 minutes...

3m AMRAP:
3 Clean and Jerk (185#)
6 C2B Pull-ups

1 round + 2
2 rounds + 2
2 rounds + 3

-225# felt very heavy overhead; super easy cleans though. Other than that everything felt good. Solid session in the gym, pumped to train tomorrow!

Meal 1 - 5 oz Chicken, 1/2 Peach, 9 Almonds

Meal 2 - 9 oz Chicken, 3 Eggs, 1 Banana, 2 TBSP Almond Butter, Fish Oil

Meal 3 - Protein Bar (including 30g of Carbohydrates), 2 TBSP Peanut Butter

Meal 4 - Protein Shake, 1/2 Peach, 9 Almonds

Meal 5 (PWO) - Protein Shake, 16 oz, 1/2 Apple

Meal 6 - 7 oz Chicken, 2 Slices Bacon, 3/4 Brown Rice, 1 Cup Veggies, 1 Banana, 2 TBSP Peanut Butter

Meal 7 - 7 oz Chicken, 1 TBSP Coconut Oil, 1/2 Peach

2/18/13

Today was a solid session. My shoulders and chest are actually still a little fried from Friday, but overall I felt decent today.

3 Rounds, NFT:
:30 L-Sit
50 Double-unders
4 Strict HSPU + 4 Kipping HPSU (these felt ROUGH today)

EMOM 12:
1.1 Snatches =(10 seconds between singles)
1-2 @ 135#
2-4 @ 155#
6-8 @ 165#
8-11 @ 180#
12 @ 185#

-Solid effort, felt quick and strong.

Rest 10 minutes then..

3 RFT:
3 Snatches (165#)
5 Muscle-ups + 7 Ring Dips

7.04. A little rough from still being sore from Friday, but overall happy with my effort. Snatches were fast single power snatches, but had to break up the muscle-ups on the second and third sets.

Rest 5 minutes then...

3 Rounds:
3 Snatch Grip Dead-lifts (8 second descent tempo)
Rest 90 seconds
15 GHD Sit-ups
Rest 90 Seconds

Solid day in the gym, didn't completely tax my body, but really solid training. Really excited to train tomorrow!

Meal 1 - Protein Shake, 9 Almonds, 1/2 Apple

Meal 2 - 6 oz Chicken, 1 Banana, 2 TBSP

Meal 3 (PWO) - Protein Shake, 16 oz Coconut Water, 1/2 Apple

Meal 4 - 8 oz Steak, 3 Slices Bacon, 1/2 Cup Brown Rice, 1 and 1/2 cup Veggies, 20 Cashews, 1 Peach, Vitamin

Meal 5 - 4 Eggs, 25 Cashews

Meal 6 - 5 oz Chicken, 25 Cashews

2/17/13

Further complete rest. Body needs it. Super pumped to train this week!

Meal 1 - Protein Shake, Banana, 2 TBSP Almond Butter

Meal 2 - 6 oz Chicken, 25 Cashews, 1/2 cup Blue Berries

Meal 3 - 6 oz Chicken, 25 Cashews, 1/2 cup Blue Berries

Meal 4 - 10 oz Steak, 2 Cups Veggies

Meal 5 - 6 oz Chicken, 25 Cashews, 2 TBSP Almond Butter

Snack - 25 Cashews

2/16/13

Complete rest.

Meal 1 - 4 Eggs, 2 Slices Turkey Bacon, 1 Cup Veggies

Meal 2 - 10 oz Chicken, 1 Banana, 2 TBSP Almond Butter

Meal 3 - 4 Eggs, 4 Slices Bacon, 1 Cup Veggies, 2 Cups Lettuce, a little Italian Dressing, Fish Oil

Meal 4 - Protein Shake, 1 Banana, 3 TBSP Almond Butter

Meal 5 - 10 oz Steak, 1 Cup Veggies, 1 Cup Mushrooms

Snack - 2 TBSP Almond Butter

**I usually don't consume this much almond butter in a day, but I'm in dire need of new groceries.

2/15/13

I felt really fit today. This was the best I've felt in a long time. I love this feeling. I am also going to start logging EVERYTHING I eat from here on out. I need to do it to relate how I feel/progress with what I'm putting into my body. I'm mostly concerned with the amount of carbs I can run on/recover well with. Anyway, today looked like this:

Incline Bench Press
Pyramid - 5,5,5,5,5,5,5,5, - 135 x 2, 155, 165, 155, 135# x 2

Bench Press - Singles
EMOM 10 Minutes: 205#

Rest 10 minutes then...

EMOM 20:
-Odd: 4 Dead-lifts @ 80% (370#)
-Even: 4 HSPU

Rest 10 minutes then...

For time:
75 Ring-dips
-EMOM: 20 Double-unders

10:41.

Rest 10 minutes then...

For time:
30-20-10
KB Swings (2 pood)
Wall-ball
-Straight into a 1 mile run

Unbroken in 5.11 then total time of 13:30; slow mile after the couplet wrecked me.

The Incline bench got me. I haven't done this movement in years and it definitely didn't feel 'natural.' I want to incorporate more of these into my training. The dead-lift/HSPU felt really solid, so did the ring dips. I'm glad I got the couplet unbroken, the mile was a slog, but I went into it with my heart rate maxed out/legs like jello. Very solid day of training. I felt awesome. I'm excited to rest tomorrow and to hit it hard on Sunday morning.


Meal 1 - Protein Shake, 9 Almonds, Fish Oil

Meal 2 - 4 Eggs, 4 Slices Bacon, 1 Banana, 1 TBSP Almond Butter

Meal 3 (PWO) - Protein Shake, 16 oz Coconut Water, 1 Banana

Meal 4 - 5 oz Chicken, 3 Slices Bacon, 2 Cups Veggies, 3/4 Cup Brown Rice, 1/4 Cup Blue Berries, Vitamin

Meal 5 - Protein Shake, 1 TBSP Almond Butter

2/14/13

Today was the best I've felt since Saturday; body is FINALLY recovering from that nonsense.

EMOM 10 Minutes:
5 Back Squat @ 55% (225#) + 5 KB Swings (2 pood)
-Complete, solid training. The second half of this was brutal.

Rest 20 minutes then...

For time:
21-15-9
Overhead Squats (135#)
Bar-facing Burpees
-350m Run after each round

12.50. I had to go 17/4 on the set of 21, right shoulder was not having that set unbroken, everything else was unbroken. I was a little upset I didn't get this unbroken, but I went as hard as I could. Lungs felt good on the run. Excited to train tomorrow.

2/13/13

Didn't feel great today, but got a solid session in.

Push-Press
5-5-4-5-5
165, 185, 195(f), 185, 185# - Pre-injury I hit 210# for 5 and 215# for a set of 4, failing the 5th rep. I've definitely lost some strength on this, but I'm glad I can now successfully perform this movement.

Rest 10 minutes then...

2 RFT:
100 Double-unders
50 Shoulder-to-Overhead (95#)
25 Knee-to-Elbow

12.10. This ended up being tougher than I thought it would be. Shoulder-to-overhead felt pretty good, that last set of knees-to-elbow was surprisingly very challenging. Solid WOD.

Rest 10 minutes then...

For time:
500m Row
20 Burpees
100 Double-unders
20 Burpees
500m Row

6.32. Burner.

2/12/13

Today my hamstrings are still sore, but they felt a lot better after this session. I was planning on getting into the gym in the PM as well, but my body is just thrashed. It wouldn't even be worth training again today. Saturday WRECKED me, 6 WODs at 100% in one session... don't know how many more times I'll ever do that.

3 Minute Intervals on a 24 Minute Clock (8 Intervals total)
-45 Seconds Airdyne @ 100% + 10 Burpees, rest remaining time

-Each interval took 1:09-1:17, solid work. Airdyne is starting to feel a little more 'normal' to my legs/lungs.

2/11/13

Complete rest.

I contemplated starting my training week today, but my hamstrings are extremely sore. I need to let my body recover further. Took a 2 hour nap today, something I typically don't do.

2/10/13

Active Recovery. Yoga.

Felt decent when I woke up. Got an hour's worth of yoga in the early AM. Rested the remainder of the day. As the day went on more DOMS began to set in. Decently sore throughout my glutes/hamstrings and shoulders.

2/9/13

Today was an interesting session. I've had in the back in my mind for a while of attempting to do this. I finally found someone crazy enough to do it with me. We hit the entire 2011 Open in one session. It was a great experience. I've never 'tanked' this hard, but I've also never done this much volume without rest/food in between workouts. My threshold for work just went off during the fourth workout and steadily decreased during the 5th and 6th workout. 

AMRAP 10:

30 Double-unders

15 Power snatches (75#)
-7 rounds + 22 DU (PR) - This felt good, I missed a stupid amount of DU's, mostly on the first few sets just out of pure excitement. Happy to PR, lungs felt great. 

Rest 15 minutes then... 

AMRAP 15:

155 pound Deadlift, 9 reps

12 Push-ups

15 Box jumps, 24" box (Games standard) 

-12 Rounds + 9 DLs (PR tie) - This felt really good. Lungs weren't taxed, but my push-ups were slowing down towards the end. Had to go 6/3/3 for quite a few sets. Happy that I felt so solid on this. 

Rest 15 minutes then... 

AMRAP 5:

165 pound Squat clean

165 pound Jerk

-27 Rounds (PR). I was really gunning for 30, but after the first two WODs that just wasn't going to happen. 165# felt significatly heavier than I thought it would. 

Rest 15 minutes then... 

AMRAP 10:

60 Bar-facing burpees

120 pound Overhead squat, 30 reps

10 Muscle-ups

-5 Muscle-ups. This is where shit went south. My PR on this WOD is 1 round + 19 burpees. Obviously I was no where near this. The burpees took a long time and I had to break up the overhead squats a TON. Usually this would be 3 sets of 10 with 5-10 seconds of rest. I was doing all kinds of small sets of 3-5 towards the end. I got the rings with a minute left and banged out 5 MU's, all as singles. Body was shot. 

Rest 15 minutes then... 

AMRAP 20:

145 pound Power clean, 5 reps

10 Toes to bar

15 Wall ball shots, 20 pound ball

-9 Rounds + 5 T2B. This was an unique experience. This workout was actually my best workout from the 2011 Open, my PR on this WOD is 12 rounds + 6 T2B. 3 rounds shy of my PR is a significant disparity. I had to break up the wall-balls and power cleans a lot. Doing this WOD fresh I got all the wall-balls and power cleans unbroken. This is where I really had to buckle down mentally and just find out how far I could go and how bad I could make it hurt. I knew I wasn't going to PR, this was just purely for mental training. Great stuff. 

AMRAP 7...

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

-10 Thrusters into the round of 15. (70 reps) - I scored worse on this than I when I did this workout fresh in 2011. My PR on this workout is 115 reps from last year's Open. 100# felt like 135# and the C2B pull-ups murdered me. My grip was completely shot. This entire workout was a losing battle. My body was completely fried. It was a unique experience to try to push it when there was just zero gas in the tank. Overall an extremely interesting day. The last two workouts reminded me of how crossfit workouts felt to my body about 3 years ago; they just shocked my body and I would just go into defensive/panic mode and try to merely finish a workout. It was cool to go there and just see how my body handled it. Maybe I will try the 2012 Open soon. I'm interested to see how my body feels tomorrow morning. Excited to rest. 

2/8/13

Had a decent session today. There were some maxes programmed; no PRs today though. Cutting weight / high volume of training, I just feel beat up. But it was good to force myself to max out when I otherwise would not have wanted to. It was a mock 'competition' - i.e. only 3 pre-selected attempts.

Snatch - 195#, 205#, 215# (fail)

C+J - 245#, 255# (f), 260# (fail) - would have otherwise had 255, but my back foot slipped on a shitty wood deck, excited to PR this soon. I'm weak on this lift, but I'm still so happy that I can simply do the lift. Fully recovered from injury.

Front Squat - 315#, 330# (fail) - legs feel like shit, didn't even go for a third attempt.

Rest 10 minutes then...

EMOM 20:
-Odd: 2 Rope Climbs (15 ft)
-Even: 5 HSPU

-Complete, these gymnastics moves feel great. No crazy hard metcon today, but doing some higher volume metcons tomorrow. Pumped for tomorrow's training.

2/7/13

I got in the gym earlier than usual (left my place at 0630), but I still got 7 hours of sleep last night. My IT bands were tight on the run to the gym, but once I warmed up everything felt decent.

-1 Mile easy run to gym

1 Minute AMRAP HR Push-ups
-41

6 Rounds:
250m Row
10 Toe-to-bar
10 Burpees
2 Minutes Rest

20:10-10:00 = 10:10 total work

Rest 3 minutes then...

4 x 1 minute plank @ 1 minute rest

-1 Mile easy run home

Solid session, lungs feel good.

2/6/13

Workout 1 (0945) 

USMC PFT. Felt tight, should have taken 2 days off prior to this. My running sucks, winter in Chicago and Idaho (tons of snow and ice) has taken my running to a low point. Need to get this back.

Max Strict Pull-ups: 18 (90 pts) - got no repped a few times, really unhappy about not maxing these out.

Sit-ups: 100 (100 pts) - always easy.

3 Mile Run: 19:57 (89 pts) - slowest 3 mile I've done in a while. It was cold as hell and windy in Chicago. I need to run more, been slacking off on this.

90 + 100 + 89  = 279. Not the best score in the world, upset about this score. If I get an opportunity to re-test soon, I will definitely take it.

Workout 2 (1900) 

Easy 1 mile run to gym

For time:
1000m Row
then...
8 Rounds:
10 C2B Pull-ups
6 Dead-lifts (315#)
then...
1000m Row

22.22. Rowed a 3:33/3:54. Paced the first row and that second row was just terrible. Overall I was happy with my time. I had to break up the pull-ups a bit, but I kept a solid pace. I was happy to blow off some steam after my frustrating performance this morning. Excited to hit it tomorrow!

-Easy 1 mile run home

2/5/13

Complete rest.

2/4/13

Airdyne intervals SUCKED after 'Karen' yesterday. Felt this in my legs more than anything.

AM Workout (1130) 

3 x (:35, 1:15, 2:00) @ 1:1 rest
-Didn't calculate calories or anything, just went for quality intensity. Legs are done.

PM Workout (1530)

I felt better this afternoon than I did on the airdyne. This is probably just because I'm so new to the airdyne and it just rocks my legs. Anyway, I had a really good afternoon session, I felt really fit/conditioned.

5 RFT:
5 Shoulder-to-Overhead (185#)
50 Double-unders

5.58. Shoulder-to-Overhead unbroken, I missed a few double-unders though. I took very little rest at all during this WOD, great stuff, felt solid.

Rest 20 minutes then...

'Klepto' (power clean)
4 RFT:
27 Box Jumps (24")
20 Burpees
11 Power Clean (145#)

12.54. 'Rxed' this workout is squat cleans, but I'm tapering down for a 3 mile run on Wednesday. I definitely don't want to gas out my legs or be sore for that event so I did power cleans. This ended up still being a great WOD. I felt very fit and kept moving with very little rest at all. Great day of training. I wish I didn't have to do a PFT on Wednesday so I could keep training this week, but I'll be back at it Wednesday afternoon once my PFT is over.

2/3/13

Today was a lower volume session, solid day though. 

'Karen' 

For time:

150 Wall-ball 

5.13. This is a PR. I was really shooting for sub-five. I went out with 70 unbroken then my plan kind of went to hell after that and it was just finishing the workout. I love this WOD. I felt it much more in my shoulders than in my legs or lungs. 

Rest 10 minutes then...

For time:

15-12-9

HSPU

GHD Sit-ups

6.59. GHDs felt easy, had to break up the HSPU a bit. No singles on the HSPU though, which is good.  Overall a great session to check where my lungs are at and a little skill work. Excited to train tomorrow! 

2/2/13

Complete rest.

2/1/13

Today was a decent session; not the best ever. I felt a little worn-down, but it's toward the end of the week and today was a very challenging WOD.

4 Sets:
Weighted Strict Pull-ups (35#) + Max Reps Strict Pull-ups @ 2 minutes rest
5 + 10
5 + 7
5 + 6
5 + 6

Rest 10 minutes then...

2012 Regional Workout 2

For time:

2000m Row

50 Pistols 

30 Hang Clean (225#) 

-17:00 cut-off 

17:11. I got 19 reps into the Hang Cleans. This is not a PR. At regionals last year I got 24 reps in. I paced the row decently, came off in 7:18. Pistols took a little longer than last time and the hang cleans felt REALLY heavy. I haven't been lifting much from the hang and I felt that today. I had to do a lot of singles today, last time I did this I barely did any singles. I was disappointed to not PR, but sometimes it just doesn't happen. Maybe the sets of pull-ups to failure got me more than I thought they did. 

Rest 15 minutes then... 

For time:

30 Bar Muscle-ups

6.33. I wasn't too pleased with my time on this either. I would have been faster, but I suffered the worst tear I've ever gotten. I almost stopped, but I said fuck it and finished the workout; probably not the smartest move.