7/23/18

Active Recovery Day ... this was a great way to start my morning ... got a little sweat and the mobility felt amazing... body is sore in weird ways from the Regional stuff we did this weekend.

A.
Iron Scap Protocol

-Complete

B.
3 Rounds, Assault Bike:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 -10:00 – Fast Pace
No rest between. Continuous 30 minute effort.

-Complete ... light was 40 RPM, moderate was 50-55 RPM, fast was 65-68 RPM.

C.

ROMWOD

-Complete

7/22/18

AM Workout (0800)

2018 Regional Event 5

For time:
50 HSPU (36 x 24 inch box - palms inside box, finger can extend outside box)
50 Toes-to-Bar
50 Calorie Assault Bike
50 DB Box Step Overs (24/20")
50 ft DB Overhead Lunge - right
50 ft DB Overhead Lunge - left

*Use 70/50# DBs
Men = 17 minute cap
Women = 22 minute cap

-Result = 28 Box Step Overs = Cap + 38 ...  this was last place Atlantic regional; 306 in world of 308) ... rough workout. This is the first time I just didn't feel fit during a workout ... I was surprised that the box step overs were not as hard as I thought they were. Overall, had I not taken 4:29 to to finish the HSPU, everything else went well. Just with the aggressive time cap, I lost way too much time there. I want to incorporate more of these step-over and lunge variations into my training going forward.

PM Workout (1700) 

2018 Regional Event 6

A.
For time:
4 Rope Climbs (15')
16 Thrusters (155/105#)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

*Time Cap = 7 minutes

-Result = 5:38 ... this would be 34th of 40 at the Atlantic Regional ... 208th of 307 Regional athletes world wide. Overall this was one of my better workouts. Thrusters were UB ... 7/5 ... UB ... Rope climbs were fairly consistent, got 2 pulls on the first 4 and then 3 pulls for the sets of 3 and 2 RC. Overall a fun finisher to the weekend, tough/fast workout.

Rest 30 minutes then...

B.
Track Workout

8 x 200m Run with 200m easy recovery between each effort. Increase pace each 200.

-Result =
36, 40, 39, 36, 35, 34, 33, 32 ... jog was about 1:30 to 2:00 each time... very slow jogs each time. Felt fit on these despite having done all the Regional workouts this weekend.

7/21/18

Hit both events 3 and 4 back to back this morning... didn't want to make the second trip back to the gym. Overall happy with how this morning went.

A.

2018 Regional Event 3 (variation - no obstacle course, regular hand stand walking only)
For time:
9 muscle-ups
25' Handstand walk
36 single-leg squats
25' Handstand walk
9 muscle-ups
25' Handstand walk
45 single-leg squats
25' Handstand walk
9 muscle-ups
25' Handstand walk
54 single-leg squats

*Time cap: 13 minutes

-Cap + 1 Pistol ... finished at 13:01 ... overall I was happy with my effort and performance here. MU were UB ... 6/3 ... 5/4 ... a bit difficult to compare to the actual Regionals given we didn't have the obstacle course ... but regardless I was happy with my ability here... this was a very gymnastics focused workout, something I've always struggled with, so to be able to confidently move through this was a great feeling. 

Rest about 30 minutes then... 

B.

2018 Regional Event 4

For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees (bar facing)
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees (bar facing)

*Time cap: 9 minutes

-Result =
8:47 ... this would have been last place (40th of 40) ... also would have been 299 of 309 men that completed this workout ... overall a super rough workout... I would really like to improve my time on this workout... my burpees were quite slow. Big room to improve here, I think I will test this again closer to the 2019 Open. 

7/20/18

Going through a mock 2018 Regional over the next few days ... looking forward to testing out these workouts.

AM Workout (0530) 

2018 Regional Event 1
'Triple Three'
For time:
3000m Row
300 Double-Unders
3 Mile Run

*Time cap = 49 minutes

-Result =

38:30 ... splits were:
11:10 (row)
15:15 (DU) = 4:05
38:30  (run) 23:15 (ran two 8:00 miles and a 7:15)

This would have been 6th place at the Atlantic Regional and 47th of 316 overall of all Regional men; further, it would have been 37th of 43 Games men in 2014, with me placing 1 second ahead of Rich Froning who did get 37th that year; overall really happy with this time. I didn't really know what to expect coming into this workout. My plan was to be right around 11 minutes and 15 minutes for the initial splits... didn't know what to expect out of the run, paced it out with two 8 minutes miles and then picked it up on the last one. Overall felt very fit on this... glad I came into this after two days of rest. Body was feeling great.

PM Workout (1800) 

2018 Regional Event 2
'Linda'
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

*Time cap: 17 minutes

-Result =

-Cap + 53 (Finished round of 7 + 4 bench press) ... this is a bit depressing in contrast to my performance this morning. I am well aware that I am terrible at benching. This performance would be last place at the Atlantic Regional and 305th place overall of 315 regional men ... anyway I went on to finish and completed all the reps at 28:04 ... this is a PR and the first time I've ever done 'Linda' as Rx (last weigh in was at 194.4# about two weeks ago). Overall I have to be happy that I am able to do this workout Rx, even if I am far over the time-cap. Dead-lifts were all unbroken and most of the squat cleans were unbroken ... I am just a bad bencher. Sets went 6/4 ... 3/3/2/1 ... 3/3/2 ... 3/2/1/1 ... 3/1/1/1... 2/2/1 ... 2/1 ... 2 ... 1 ... ROUGH.

7/19/18

Coming off of two days of rest and going to test the 2018 Regional Workouts over the next few days, but first testing an 800m TT today.

A.
Warm-up paces:
400 x 1
200 x 2 (increasing pace each interval)
Rest as needed between

B.
800m Run TT

-2:31 (splits were 1:17 and 1:14) ... went out a bit conservative on that first 400, I think I could have made up a little time there. Overall I was shooting for 2:29 today (sub 5 minute mile pace) ... was barely off this pace, hopefully will re-test this in the future and improve. I finished this with a bit of a cough and a little pain in my legs, but frankly I could have pushed it a bit more. I am just not used to giving 100% on the track right now... been doing so many intervals in the 80-90% range, and it much different to actually 'race.' Anyway, the last time I hit an 800 TT was in May of 2016 with a 2:48 ... in the last two years I've shaved off 17 seconds from my 800 time. Overall I have to be happy about that.

7/18/18

Further Complete Rest / in court all day

7/17/18

Complete Rest / in court all day

7/16/18

I felt really beat up today... tried to get intensity out of the session... but I'm still rocked from Saturday. Gave it what I could... part C kicked my ass big time.

A.

Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

-95#, 115#, 135#, 155#, 165#, 175#, 185# ... kept the load light here, was a great warm-up.

B.
2 RFT:
1000m Row
15/12 Muscle-ups

-12:40 (MU went 10/15 ... 5/5/5)

C.
2 Rounds For Time (30:00 cap):
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Bench Press (185/125)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Power Cleans (145/100)

-1 Round + 13 Bench Press ... rough. Everything was pretty consistent and fluid except the bench press... lost a ton of time there. Need to work on this more. 

7/15/18

This morning was a great track session ... nothing crazy, but it was good to get up and move. My body is pretty much sore all over, so it was nice to warm-up and get my blood flowing.

A.
Track Workout

4 x 200m (:60 rest)

Rest 3:00

3 x 300m (:60 rest)

Rest 3:00

2 x 400m (:60 rest)

The goal of this workout is to maintain goal mile pace (5:20 = :80/400m) for all intervals

-Result =

35
38
36
38

55
56
52

81
78

B.
ROMWOD

-Complete ... felt amazing after all the volume over the last few days and the running today.

7/14/18

This morning was one of the toughest workouts I've probably ever done... my strict HSPU went to shit... can't remember the last time I've had to do singles on them... but I also haven't coupled strict HSPU with 90 thrusters. Overall a great day in the gym... finally feeling fit again after vacation.

A.
Iron Scap Protocal

-Complete ... need to do more of this, I was good about it for a while, always the best warm-up.

B.

AMRAP 20 (this is a skilled based warm-up, maintain an 80% effort aerobic pace) 

8 Burpees

8 Pistols (alternating) 

25' Handstand Walk 

8 C2B Pull-ups

8 Pistols (alternating) 

25' Handstand Walk

-Complete ... don't remember the rounds, just went through this at a consistent pace, all sets unbroken except one handstand walk where I lost my balance.

C.

Split Jerk

On the :90 Seconds x 7:
1 Pausing Split Jerk (1 Second in Dip & 1 Second in Catch) + 1 Split Jerk

-185#, 205#, 205#, 225#, 225#, 225#, 235# ... didn't really push the loading here, was really trying to hit perfect positions, the pause in the dip was a bitch ... good variance. 

D.

On a running clock: 

Every 13 for 39 minutes (3 sets):

400m Run

30 Thrusters (95/65#)

20 Strict HSPU

10 Bar Muscle-ups 

30/20 Calorie Row 

Rest until the clock reaches 50:00 and then... 

AMRAP 10, with a partner, alternating reps:

DB 'Man-Makers' (2 x 50/35#) 

(Start standing with DBs, Perform Burpee, 1 Push-up on DB, 2 Renegade rows (1 each side), 1 Push-up on DB, Stand, 1 DB Thruster = 1 rep)


-9:23 (thrusters 21/9 ... HSPU 5/5/4/3/3 ... Bar MU unbroken)
-11:20 (thrusters 15/8/7 ... HSPU 4/3/3/3/3/2/2 ... Bar MU unbroken)
-14:18 (thrusters 13/7/5/5 ... HSPU 4/3/3/2/2/2/2/1/1 ... Bar MU 5/5)

-This workout was fucking insane ... I was extremely gassed in my shoulders by that last set. Had nothing left for the strict HSPU ... this was some amazing training.

-Don't remember the total reps of man-makers... just went for intensity... sucked after the above intervals. 

7/13/18

AM Workout (0530) 

Had a solid working this morning, really tough on the lower body... didn't feel particularly fit, but got through everything.

A.
Box Squat (to rogue bench)
3 Reps @ 82% (335#)
1 Rep @ 90% (365#)
3 Reps @ 82% (335#)
1 Rep @ 92% (365#)
3 Reps @ 82% (335#)
1 Rep @ 94% (365#)

-Complete off 405#

B.
For Time:
Buy-In: 40/30 Calorie Assault Bike
9 Squat Cleans (185/135)
7 Squat Cleans (225/155)
5 Squat Cleans (275/185)
3 Squat Cleans (315/205)

-15:20 ... finished 275# at 9:35, had 315# on bar by 10:00... last reps took a long time, but no misses which was good.

Rest 10:00 then...

C.
For Time:
Buy-In: 100m Overhead KB Hold (2 x 53/35#)

3 Rounds:
10 Deadlifts (345/240#)
20 Wallballs (30/20#)
50 Double Unders

Cash-out: 100m Overhead KB Hold (2 x 53/35#)

-This also took about 15:20 ... last overhead walk took me 2:30 ... had to break it up 4 times ... dead-lifts and wall-balls were solid though, but those are movements I typically excel at. Solid conditioning.

PM Workout (1730) 

A.
For time:
2000m Row
1600m Run
2000m Row

-24:50 ... rough ... gave this about 80% intensity... did zero warm-up for this and kind of just paced it out. Was nice aerobic movement, but was not my best effort... I was wrecked from this morning. Rowed the first 2k in a little over 8 minutes, second 2k was in about 8:30 ... mile was 8 minutes. Some of the slowest 2ks I've ever rowed.

B
3 Rounds, Not For Time:
15 Good Mornings (45/35#)
10 Hip Extensions
Rest as needed

-Complete

7/12/18

AM Workout (0700) 

A.
7 Rounds For Time:
12/9 Calorie Assault Bike
3 D-Ball Cleans (100#)
Rest :30 Seconds

-10:28 ... this was a fun way to start the day... I was trying to keep over 100 RPM on the bike, deviated on a couple sets, but was able to do this for most of them.

B.
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch

-95#, 95#, 115#, 115#, 135# ... really enjoyed this, great technical work.

C.
On the 1:30 x 5:
Hang Power Snatch + Low Hang Power Snatch + Power Snatch

Directly into…

On the 1:30 x 4:
2 Power Snatches

Directly into…

On the 1:30 x 3:
1 Power Snatch

-5 sets = 135#, 155#, 175#, 185#, 195#
-4 sets = 205#, 215#, 220#, 225# (failed second rep at 225#)
-3 sets = 230# across

-Overall felt really strong here, bummed about the miss at 225#, but overall hitting these numbers on the :90 is something I am happy with. Especially the singles at 230#

D.

5 Rounds For Time:
9 Strict Handstand Push-ups
15 Chest to Bar Pull-Ups
21 Calorie Row
20 Kettlebell Weighted Walking Lunge (farmers carry) (2 x 72/53#)

-25:50 ... HSPU unbroken, had to break up 3 of the sets of C2B... felt very heavy and slow on those ... row was consistently slow and all the lunges went 10/10. I thought this was going to be closer to a 30:00+ workout, so overall I was happy with this time. 

PM Workout (1830) 

A.
On a continuous 36:00 clock:

10 Minute Easy Warm-up jog

Every 2 for 16 (8 sets) of:
Surge x :40

10 Minute Easy Cool-Down Jog

-Complete ... this was an easier track session; was getting about 200m each :40 'surge' ... wasn't going all out here, but got some good movement out of this. Didn't feel particularly great, but got through it. 

7/11/18

Complete Rest / working all day

7/10/18

Today was a rough ass day... extremely humbling and difficult ... this was one hell of a workout coming off a 5 day binge drinking/eating festival that was my time in Maine ... I did not feel athletic and I felt generally sluggish. Having said that, this was an insane conditioning piece... I've never had 225# snatches in a conditioning workout... so I should put this in perspective and be proud that I was able to do this. I have a huge amount of regret/embarrassment/general loss of self-worth over this last vacation... I am really hoping to get back into shape after my time fucking up my diet/sleep/tons of alcohol. Today was the first day on that step back to serious training... it was a tough one.

A.
6 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch
Technique loads. Drop bar after Snatch Balance.

-135# x 3 sets, 155# x 3 sets ... great warm-up, felt very good after this

B.
On the Minute For As Long as Possible:
20 Double Unders + 1 Snatch
Weights starts at 155/105 and increase by 10/5

-225#, missed 235# ... when I did this at the 2012 regional I hit 195# and missed 205# ... 195# was a PR at the time when I hit it...

C.
4 RFT:
400m Run
9 Ring Muscle-Ups
3 Squat Snatches (225/155)

Rest 5:00

4 Rounds For Time:
27 Calorie Assault Bike
9 Back Squats (225/1555)
3 Clusters (225/155)

Rest 5:00

21-18-15-12-9:
Calorie Row
Med-ball GHD Sit-Ups (20/14)

-Result =
-27:40 ... missed 2 snatches... first rep on second set and the last rep on the final set ... all MU were 5/4 ... my goal going into this was to not miss any snatches, as I've never handled 225# for conditioning pieces before... overall a huge mental battle, but got through it.
-25:35 ... way worse than I thought this was going to be
-14:01 ... never done a GHD sit-up with a med-ball... 100x harder than I thought they would be

-Each part of this was much more difficult than I thought it would be... this was an extremely difficult session to come back to straight off of vacation ... in the near future when I feel like I'm back to my normal self I will re-test this session.

D.
10 Minutes stretching / lower-body mobility

-Complete

7/6 - 7/9/18

7/6/18

Dropped into a local Crossfit gym again in Maine. It was extremely nice to workout while not hungover. Class workout was fun, had a good sweat.

A.
'Josie' (mainsite hero workout from 6/17/18)
For time, with a vest (20/14#) :

1 Mile Run

Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105#)
6 Front Squats (155/105#)

then,

1 Mile Run

-27:18 ... splits were 7:45 for the first mile, finished up the 3 rounds at 18:30, last mile took about 9 minutes ... vest was rough with the burpees, but got through everything. This was very low stress and fun, was good to sweat out some of the booze from yesterday.

7/7/18

A continued theme of the vacation... I was slightly hungover, but got moving and tried to give this my all. We found a track in the middle of nowhere Maine which was cool. This was fun to get in and the weather was perfect.

A.

4 x (3 x 400m) 

:30 rest between reps 

5 minute rest between sets 

Goal = 5k pace for all reps (was shooting for 1:30-1:40 on all reps, which is between 6:00 and 6:40 mile pace ... typically around where I would run a 5k)

-Result =
1:36 / 1:40 / 1:34
1:33 / 1:36 / 1:36
1:36 / 1:37 / 1:35
1:35 / 1:36 / 1:28

7/8

Complete Rest / Travel back to VA

7/9

Further Complete Rest / getting settled back into work / resting from vacation

7/5/18

Dropped into a crossfit class up in Maine. I was fairly hungover for this... haven't done crossfit this hungover in a very long time. Got through everything, but this was quite miserable.

A.
Tabata Russian KBS (72/53#)
(:20 on :10 off x 8 sets)

-Was getting 11-13 reps each interval

B.
3 RFT:
60 Double-Unders
30 Calorie Assault Bike
15 Dead-lifts (245/165#)

-12:23

C.
3 Sets of:
Barbell Curl (45#) x 10 reps
Rest as needed

-Complete

7/4/18

Got in a fun running workout the family today. The entire crew came along, was a fun time.

A.
25 minute easy aerobic run

then...

5 x 80m Hill Sprint
Rest :90

-Complete ... these intervals were between 11-13 seconds, fun hill run.

B.

'Durante Core'

3 Sets of:

Hollow Rocks x 10

V-ups x 10

Tuck ups x 10

Hollow Hold x :10 

Rest :60 

-Complete 

7/3/18

Complete Rest / Travel

7/2/18

AM Workout (0530) 

Lower volume session this morning... body is still feeling pretty beat up from the last week of training. It was good to get in and move a bit and hit some accessory work.

A.
2 Sets (not for time):
1 Arm KB Overhead Squat + 1 Arm KB Front Rack x 20 reps (10 each side)
Bike Calories (easy/moderate pace) x 10

-Complete ... good warm-up

B.
For Time:
50/40 Calorie Row
21 Power Snatches (155/105)
15 Overhead Squats (155/105)
9 Squat Snatches (155/105)
50/40 Calorie Row

-13:20 ... OHS unbroken, which was my goal going in to this workout... overall really rough time on this, my body is still feeling fairly beat up. Overall a good conditioning piece though.

C.
3 Sets of 8:
Deficit Clean Grip Dead-lift (4") x 8 reps
Rest 2:00

-Complete with 245# across ... went very light here, but this was still tough on the hamstrings.

D.
3 Sets of:
Top of Ring Push-up Plank x :60
Rest 1:20

-Complete ... burner on the core

E.
3 Super-Sets of:
Weighted GHD Back Extensions x 10 reps (25#)
Single Leg Glute Bridge, on med-ball x 20 reps (10 each leg)
Rest 1-2 minutes

-Complete

PM Workout (1300)

A.
Flat Bench Press
3 Sets of 8

-185#, 185#, 185#

B.
Decline Bench Press
3 Sets of 5

-185#, 185#, 185# ... this was supposed to be 3 sets of 8... but just wasn't there after part A.

C.
3 Sets:
T-Bar Row (135#) x 10 reps
Rest :60
Strict Dips x Max Reps
Rest :60

-15, 12, 10 dips

D.
3 Super-Sets of:
Seated DB French Press (65, 75, 80#) x 12 reps
Single Arm DB Curl (35#) x 20 reps (10 each arm)
Rest 2 minutes

-Increased the weight on the DB French Press, curls were a bitch. Overall really hard/fun work.

E.
10 Sets of:
Rope Push-Downs (35#) x 10 reps
Wide-Grip Cable Curls (45#) x 10 reps
Rest :90

-Complete ... huge pump on this, fun stuff, not as taxing as the 10x10 we did last week, but a good pump nonetheless

F.
1 Set of:
Max Reps Close Grip Bench Press (thumbs touching) with 45# bar, no stopping at any point, bar must be continuously moving

-60 reps ... was totally dead by here, fun finsher