Today ended up being a good workout despite the fact I didn't really feel recovered. I did an extra long warm-up today. Afterward I felt a little bit more ready to go. Anyway, today looked like this:
Front Squat - 4 sets of 2 @ 90% (260 lbs)
Back Squat - 4 sets of 2 @ 80% (280 lbs)
Rack Jerk from behind the neck (no split) - 5,4,3,1,1 - 135,155,175,195,195
Metcon, for time:
1000m Row
30 Knees to Elbow
20 Man-makers (renegade row into a dumbbell thruster) 2 x 40#
30 Toes to Bar
800m Run
Time: 16:50. The man makers were difficult, but I did them at a solid pace. The toes to bar were actually the most challenging part; especially with the really bad tears on my hands from 'Chelsea.'
Rest 5 minutes then:
Tabata hollow-rocks with plank as rest, immediately followed by 60 second plank.
Wednesday, July 20, 2011
Monday, July 18, 2011
7/18/2011
AM Workout
Today was a little bit discouraging. The workout was 'Chelsea' (5 pull-ups, 10 push-ups, 15 squats EMOM for 30 minutes). I really like this workout, the last time I did it I stopped voluntarily at 20 rounds. This was almost exactly 3 months ago on 4/19/2011. I remember then that I blew through everything and I was going to do 30 rounds, but my coach stopped me at 20 because it was active recovery during the 'Open.' Today I failed at 18 rounds. My chest is extremely sore from the 30 muscle-ups on Saturday and the moderately heavy bench press yesterday. I just couldn't keep going on the pushups. I actually tweaked my left pec a little bit, it was still tight and a little painful after the workout for a few hours. I'm going to lay of my chest for a while. I was really hoping for 30 rounds. I know if fully recovered I could get 30 rounds. I will try in another 3 months.
I have been owning workouts and setting PRs since starting my last training cycle. Today is a way of keeping me humble, it was a rough day and overall the 'worst' (even though I loved it) day in the gym I've had in a while. That's why I love crossfit. There is always something to work on or learn. The sport itself is is constant improvement and learning.
PM Workout - 6+ hours after AM
Easy 3 mile run. I wasn't planning on doing a run today, but a friend asked me if I wanted to go. We went very easy. I felt great, it was sunny and nice to get in some active recovery.
Today was a little bit discouraging. The workout was 'Chelsea' (5 pull-ups, 10 push-ups, 15 squats EMOM for 30 minutes). I really like this workout, the last time I did it I stopped voluntarily at 20 rounds. This was almost exactly 3 months ago on 4/19/2011. I remember then that I blew through everything and I was going to do 30 rounds, but my coach stopped me at 20 because it was active recovery during the 'Open.' Today I failed at 18 rounds. My chest is extremely sore from the 30 muscle-ups on Saturday and the moderately heavy bench press yesterday. I just couldn't keep going on the pushups. I actually tweaked my left pec a little bit, it was still tight and a little painful after the workout for a few hours. I'm going to lay of my chest for a while. I was really hoping for 30 rounds. I know if fully recovered I could get 30 rounds. I will try in another 3 months.
I have been owning workouts and setting PRs since starting my last training cycle. Today is a way of keeping me humble, it was a rough day and overall the 'worst' (even though I loved it) day in the gym I've had in a while. That's why I love crossfit. There is always something to work on or learn. The sport itself is is constant improvement and learning.
PM Workout - 6+ hours after AM
Easy 3 mile run. I wasn't planning on doing a run today, but a friend asked me if I wanted to go. We went very easy. I felt great, it was sunny and nice to get in some active recovery.
Sunday, July 17, 2011
7/17/2011
Today was a great workout. The strength session was a little long, but it was still good. I was really taxed at the end; I was debating to do the metcon or not, I ended up deciding to do it. Despite the long strength session I felt pretty good, my legs were a little fried, but I was able to still push it hard. It ended up looking like this:
185 lb Bench Press double, super set with 225 lb Power Clean double - 4 Sets
Back Squat - 4 sets of 2 @ 330 lb (90%) - These sets were very challenging.
Front Squat - 4 sets of 2 @ 235 lb (80%)
Push Press - 5,4,3,2,1,1 - 135,155,175,185,195, 215(fail) - The 195 went up really easy, so I went for a PR on the 215. It went about halfway up, then I had to dump it. I'll get it next time.
Metcon:
400m Run
21 Squat Cleans @ 135 lb
21 Burpees
21 Pull-ups
400m Run
15 Squat Cleans @ 135 lb
15 Burpees
15 Pull-ups
400m Run
9 Squat Cleans @ 135 lb
9 Burpees
9Pull-ups
400m Run
My time: 17:35. I beat two other solid athletes by 2 minutes. This was a great feeling, especially considering the heavy lifting prior to the WOD. Overall a great day. Excited to lift again soon.
185 lb Bench Press double, super set with 225 lb Power Clean double - 4 Sets
Back Squat - 4 sets of 2 @ 330 lb (90%) - These sets were very challenging.
Front Squat - 4 sets of 2 @ 235 lb (80%)
Push Press - 5,4,3,2,1,1 - 135,155,175,185,195, 215(fail) - The 195 went up really easy, so I went for a PR on the 215. It went about halfway up, then I had to dump it. I'll get it next time.
Metcon:
400m Run
21 Squat Cleans @ 135 lb
21 Burpees
21 Pull-ups
400m Run
15 Squat Cleans @ 135 lb
15 Burpees
15 Pull-ups
400m Run
9 Squat Cleans @ 135 lb
9 Burpees
9Pull-ups
400m Run
My time: 17:35. I beat two other solid athletes by 2 minutes. This was a great feeling, especially considering the heavy lifting prior to the WOD. Overall a great day. Excited to lift again soon.
Saturday, July 16, 2011
7/16/2011
Today was the best workout I've had in recent memory. There were 5 other really good athletes to train with and I ended up beating them all. I had no idea I had the gas in my tank that I had today. Maybe it was the extra rest day, or the fact the strength training didn't tax me, but whatever it was it was great.
Work up to a heavy single on snatch: 145, 155 (missed, had it in the hole, dumped on way up)
Metcon, for time:
6 Muscle-ups
50 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
40 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
30 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
20 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
10 Air Squats
10 Dead-lifts @ 255
My time: 11:27.
Rest 5 minutes then:
Tabata sit-ups with plank as rest, immediately followed by 60 seconds of planking.
I did all the air squats unbroken and fast. The first two sets of MUs were unbroken, then 4/2, 3/3, 2/2/2. These sets were with little rest, just jumping off the rings, shaking out my arms and getting back on the rings. I was really happy about this. This is the best I've ever felt on muscle-ups. This is what won me the workout, I just didn't stop. The dead-lifts I did every set 5/5. Immediately after the set of air squats I'd bust out 5, then chalk up and then 5 more. Everything was fast, I felt conditioned and strong. Having other athletes of a similar caliber around is a great feeling. I'm working out with a solid athlete tomorrow; I'm stoked to train again soon!
Work up to a heavy single on snatch: 145, 155 (missed, had it in the hole, dumped on way up)
Metcon, for time:
6 Muscle-ups
50 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
40 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
30 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
20 Air Squats
10 Dead-lifts @ 255
6 Muscle-ups
10 Air Squats
10 Dead-lifts @ 255
My time: 11:27.
Rest 5 minutes then:
Tabata sit-ups with plank as rest, immediately followed by 60 seconds of planking.
I did all the air squats unbroken and fast. The first two sets of MUs were unbroken, then 4/2, 3/3, 2/2/2. These sets were with little rest, just jumping off the rings, shaking out my arms and getting back on the rings. I was really happy about this. This is the best I've ever felt on muscle-ups. This is what won me the workout, I just didn't stop. The dead-lifts I did every set 5/5. Immediately after the set of air squats I'd bust out 5, then chalk up and then 5 more. Everything was fast, I felt conditioned and strong. Having other athletes of a similar caliber around is a great feeling. I'm working out with a solid athlete tomorrow; I'm stoked to train again soon!
Thursday, July 14, 2011
7/14/2011
Today was a great workout. It looked like this:
Front Squat - 6 x 2 @ 90% (260 lb) - these sets were heavy, but manageable
Clean Halting Dead-lift with full Squat Clean - 3 sets @ 225 (2 dead-lifts to mid-thigh, on third dead-lift explode into a full squat clean) - 225 is my previous squat clean PR, these felt easy, I'm stoked to PR soon.
Metcon, for time:
5 Rounds:
7 Overhead Squats @ 135 (power snatched from floor)
9 Burpees
12 Toes to Bar
200m Run
then...
20 HSPU
Time: 20:30. The 5 rounds were challenging, but they were easier than I thought they would be. I was able to easily power snatch the 135 each time. I also did all the reps unbroken of every exercise. Previously I struggled with snatching 135 while fatigued, but I felt strong today. This was a great feeling. I'm getting more comfortable with heavy weight in the OH/Snatch-grip position. The hardest part of this workout was the 20 HSPU chaser. The 20 reps literally took me 5 minutes to complete. I blew through all the reps of the 5 rounds, but my shoulders could only handle 6 HSPU unbroken. Then it was doubles and finally singles all the way to 20. This was rough and really exposed my biggest weakness. In my opinion, HSPU are now my biggest weakness as an athlete. These are something I need to hammer out every week and get good at. I've been improving my O-lifting and muscle-ups a ton, which is awesome, but at this point I need to improve my HSPU more than anything else. Overall a good day, excited to train again soon.
Front Squat - 6 x 2 @ 90% (260 lb) - these sets were heavy, but manageable
Clean Halting Dead-lift with full Squat Clean - 3 sets @ 225 (2 dead-lifts to mid-thigh, on third dead-lift explode into a full squat clean) - 225 is my previous squat clean PR, these felt easy, I'm stoked to PR soon.
Metcon, for time:
5 Rounds:
7 Overhead Squats @ 135 (power snatched from floor)
9 Burpees
12 Toes to Bar
200m Run
then...
20 HSPU
Time: 20:30. The 5 rounds were challenging, but they were easier than I thought they would be. I was able to easily power snatch the 135 each time. I also did all the reps unbroken of every exercise. Previously I struggled with snatching 135 while fatigued, but I felt strong today. This was a great feeling. I'm getting more comfortable with heavy weight in the OH/Snatch-grip position. The hardest part of this workout was the 20 HSPU chaser. The 20 reps literally took me 5 minutes to complete. I blew through all the reps of the 5 rounds, but my shoulders could only handle 6 HSPU unbroken. Then it was doubles and finally singles all the way to 20. This was rough and really exposed my biggest weakness. In my opinion, HSPU are now my biggest weakness as an athlete. These are something I need to hammer out every week and get good at. I've been improving my O-lifting and muscle-ups a ton, which is awesome, but at this point I need to improve my HSPU more than anything else. Overall a good day, excited to train again soon.
Tuesday, July 12, 2011
7/12/2011
Today was a little different, but it was awesome. It was some of the best conditioning I've done in a while. I also set a PR today which I was ecstatic about.
Long dynamic warm-up
- Work up to 145 lb power snatch, then....
5 Sets of : 1 Power Snatch and 3 OH Squats @ 145 lb
- Work up to a heavy single on snatch balance - 135, 155, 172, 180.
The 172 and 180 were PRs; my previous best was 165. The 172 was a legit snatch balance. The 180 was more of a rack jerk and OH squat combined. Either way, 180 is a snatch balance and OH squat PR for me. This is getting really close to a body weight OH squat. This has been a goal of mine for a while so I was almost giddy about this lift today. I'm really enjoying my current training program, I'm definitely seeing some good strength gains.
Metcon:
6 Rounds, 3 Minutes each, 1 Minute rest between each round
AMRAP
3 Power Cleans @ 155
6 Push-ups
9 Squats/Ring Dips (alternate each round - 1/3/5 Squats - 2/4/6 Dips)
I scored 26 Rounds and 25 reps. I did the metcon with one of the gym's best athletes who competed at regionals this year. He beat me by 1 round. The only thing that got me were the ring dips, he was much faster than me. Ring dips are in general a weakness of mine, but also after the snatch work they were rough on my shoulders. Training with a legit athlete was awesome and I really pushed it. Today was great, I love OH Squats.
Long dynamic warm-up
- Work up to 145 lb power snatch, then....
5 Sets of : 1 Power Snatch and 3 OH Squats @ 145 lb
- Work up to a heavy single on snatch balance - 135, 155, 172, 180.
The 172 and 180 were PRs; my previous best was 165. The 172 was a legit snatch balance. The 180 was more of a rack jerk and OH squat combined. Either way, 180 is a snatch balance and OH squat PR for me. This is getting really close to a body weight OH squat. This has been a goal of mine for a while so I was almost giddy about this lift today. I'm really enjoying my current training program, I'm definitely seeing some good strength gains.
Metcon:
6 Rounds, 3 Minutes each, 1 Minute rest between each round
AMRAP
3 Power Cleans @ 155
6 Push-ups
9 Squats/Ring Dips (alternate each round - 1/3/5 Squats - 2/4/6 Dips)
I scored 26 Rounds and 25 reps. I did the metcon with one of the gym's best athletes who competed at regionals this year. He beat me by 1 round. The only thing that got me were the ring dips, he was much faster than me. Ring dips are in general a weakness of mine, but also after the snatch work they were rough on my shoulders. Training with a legit athlete was awesome and I really pushed it. Today was great, I love OH Squats.
Monday, July 11, 2011
7/11/2011
Today was a great workout. I had a solid athlete to train with during the metcon, which was a good motivator. I love competition. Anyway, today looked like this:
Back Squat - 6 x 2 @ 88% (315 lb)
Snatch Pulls - 3 x 3 @ 175 lb
Metcon, for time:
800m Run
3 Rounds:
20 Pull-ups
20 KB Swings #53
800m Run
3 Rounds:
30 Dumbbell Thrusters 2 x #30
30 Double-unders
Time: 25.36. The lifting was good. The squats were heavy but manageable after yesterday's front squats. The metcon was great. The 90 thrusters were rough. The last set was completely brutal. The double-unders were also challenging, but overall came easily. Excited for tomorrow.
Back Squat - 6 x 2 @ 88% (315 lb)
Snatch Pulls - 3 x 3 @ 175 lb
Metcon, for time:
800m Run
3 Rounds:
20 Pull-ups
20 KB Swings #53
800m Run
3 Rounds:
30 Dumbbell Thrusters 2 x #30
30 Double-unders
Time: 25.36. The lifting was good. The squats were heavy but manageable after yesterday's front squats. The metcon was great. The 90 thrusters were rough. The last set was completely brutal. The double-unders were also challenging, but overall came easily. Excited for tomorrow.
Sunday, July 10, 2011
7/10/2011
Today was a great workout. I was a little nervous to get back in the gym. My diet has been off and I've drank a lot of alcohol in the last week with the 4th of July Holiday. I'm a bit distraught about my training. Everything is going well and I feel strong and conditioned in the gym, I just have guilt about eating bad food and drinking alcohol. But overall I feel fit and strong. Anyway, today looked like this:
Front Squats - 6 x 2 @ 88% (255 lb)
Clean Halting Dead-lifts 3 x 3 (205, 205, 215) - three clean grip dead-lifts, on third rep do a hang squat clean.
Conditioning:
21-18-15-9-6-3
Push Jerk #135
Pull-ups
Wall-balls
200m Run after each round
Time: 18.50. This workout was great. The push-jerks were just heavy enough to be challenging. I actually got to train with two other solid athletes, this definitely made me push it a little extra. One guy beat me by about a minute and then the other guy fell off and finished a few minutes after me. I cut the lifting short, there was some clean pulls and push-presses programmed, but I didn't want to trash my shoulders before all the push-jerks. Overall a great day.
Front Squats - 6 x 2 @ 88% (255 lb)
Clean Halting Dead-lifts 3 x 3 (205, 205, 215) - three clean grip dead-lifts, on third rep do a hang squat clean.
Conditioning:
21-18-15-9-6-3
Push Jerk #135
Pull-ups
Wall-balls
200m Run after each round
Time: 18.50. This workout was great. The push-jerks were just heavy enough to be challenging. I actually got to train with two other solid athletes, this definitely made me push it a little extra. One guy beat me by about a minute and then the other guy fell off and finished a few minutes after me. I cut the lifting short, there was some clean pulls and push-presses programmed, but I didn't want to trash my shoulders before all the push-jerks. Overall a great day.
Friday, July 8, 2011
7/8/2011
Today was active recovery. I was far too sore to lift anything heavy. I ended up doing a modified Helen.
3 RFT:
400m Row
21 KB Swings #53
12 Pull-ups
I didn't even time the workout, I did go hard though. I got a little bit of a pump and tried to keep the rowing fast. I haven't been this not recovered in a while. Hopefully I'll be up for my scheduled workout tomorrow and then take Sunday as complete rest.
3 RFT:
400m Row
21 KB Swings #53
12 Pull-ups
I didn't even time the workout, I did go hard though. I got a little bit of a pump and tried to keep the rowing fast. I haven't been this not recovered in a while. Hopefully I'll be up for my scheduled workout tomorrow and then take Sunday as complete rest.
Thursday, July 7, 2011
7/7/2011
I was more sore today than I have been in a while. Yesterday took a lot out of me. My quads and glutes were extremely sore. My chest was also slightly sore. Today looked like this:
Long dynamic warm-up
115 lb Snatch EMOM for 10 minutes - this proved to be a great way to warm-up.
Metcon:
'Nasty Girls'
3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Clean @ 135 lb
Time: 9:27.
I have never done this workout before, but I ended up really enjoying it. The air squats proved to be the most challenging part. I could have gone significantly faster had I not done 30 x 300 lb back squats yesterday. The muscle-ups were unbroken on the first set, then 4 / 3 then 2s and 1s for the last set. The HPC took only a few seconds each round, they were by far the easiest part of the workout. I know I could score significantly better on this workout with fresh legs. Overall a great workout. I'm looking forward to some heavy lifting tomorrow.
Long dynamic warm-up
115 lb Snatch EMOM for 10 minutes - this proved to be a great way to warm-up.
Metcon:
'Nasty Girls'
3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Clean @ 135 lb
Time: 9:27.
I have never done this workout before, but I ended up really enjoying it. The air squats proved to be the most challenging part. I could have gone significantly faster had I not done 30 x 300 lb back squats yesterday. The muscle-ups were unbroken on the first set, then 4 / 3 then 2s and 1s for the last set. The HPC took only a few seconds each round, they were by far the easiest part of the workout. I know I could score significantly better on this workout with fresh legs. Overall a great workout. I'm looking forward to some heavy lifting tomorrow.
Wednesday, July 6, 2011
7/6/2011
Today was a very intense workout. I was tired when I woke up this morning and a little nervous about getting in the gym. I felt decent once I warmed up and had a very good workout. It looked like this:
Bench Press - Heavy Singles: 205, 215. Immediately strip the 215 and max reps with 135: I scored 15 reps.
Back Squat - 10 x 3 @ 300 lb. - These sets were difficult; by far the most difficult of this strength cycle. Sets 7+ were brutal.
Snatch Grip Push-Press 5,4,3,2,1 - 95, 135, 155, 165, 185 - The lockout on the single was questionable, but I'm still counting it.
Metcon:
20 Minute AMRAP
200m Run
20 Box Jumps 24"
10 x 265 lb Dead-lift
7 Rounds and 9 Box Jumps
Rest 5 minutes then:
Tabata Sit-ups with plank hold as rest, immediately followed by 60 second plank hold.
The running and box jumps were terrible after all those squats. And 265 got heavy about half way through the workout. I felt very taxed after everything. The plank was a nice way to finish out the workout. I'm happy to be back in the gym and throwing around some heavy-ish weight. Overall a great day.
Bench Press - Heavy Singles: 205, 215. Immediately strip the 215 and max reps with 135: I scored 15 reps.
Back Squat - 10 x 3 @ 300 lb. - These sets were difficult; by far the most difficult of this strength cycle. Sets 7+ were brutal.
Snatch Grip Push-Press 5,4,3,2,1 - 95, 135, 155, 165, 185 - The lockout on the single was questionable, but I'm still counting it.
Metcon:
20 Minute AMRAP
200m Run
20 Box Jumps 24"
10 x 265 lb Dead-lift
7 Rounds and 9 Box Jumps
Rest 5 minutes then:
Tabata Sit-ups with plank hold as rest, immediately followed by 60 second plank hold.
The running and box jumps were terrible after all those squats. And 265 got heavy about half way through the workout. I felt very taxed after everything. The plank was a nice way to finish out the workout. I'm happy to be back in the gym and throwing around some heavy-ish weight. Overall a great day.
Tuesday, July 5, 2011
7/3/2011
Today was a little different that what I'd normally do. It ended up being a great workout though. I was still decently sore from the dead-lifts on Friday and did a long warm-up.
5 Rounds, not at 100%, but not easy:
200m Run
5 Burpees
7 Wall-Balls
9 Box Jumps
Rest 5 minutes and then:
'Grace'
30 x 135 lb Clean and Jerk
My grace time was 2.42. This was a big PR for me. I did it about 3 months ago at 3.13. It was awesome to PR. I'm looking forward to a little rest and fun this holiday weekend.
Saturday, July 2, 2011
7/2/2011
I was decently sore in my posterior chain today, but overall felt good. I ate a lot of extra calories yesterday in hopes of recovering a little more, it seems to have worked. I also got a little extra sleep which was good. Today was a forty minute active recovery run.
I got out the door in morning and went on an awesome run. It was beautiful, about 70 degrees and not a cloud in the sky. There isn't better weather for running in the world. I did a thorough warm-up that felt necessary; once I got going on the run I felt great. Perfect day.
I got out the door in morning and went on an awesome run. It was beautiful, about 70 degrees and not a cloud in the sky. There isn't better weather for running in the world. I did a thorough warm-up that felt necessary; once I got going on the run I felt great. Perfect day.
Friday, July 1, 2011
7/1/2011
Today was a great workout. I programmed the entire day. I stuck to my own strength program and did a heavy WOD instead of the running/high rep stuff the gym had programmed. It ended up looking like this:
Squat Clean and Push-Jerk - 5,3,2,2,1,1 - 135, 155, 175, 175, 185, 185
Snatch Balance - 4,3,2,1 - 95, 135, 155, 165
Recover and then:
7 Rounds for time:
7 Dead-lifts @ 315
7 Chest to bar Pull-ups
My time was 12:40. The WOD went well until the fifth round. The last 14 dead-lifts were a slog. The first 5 rounds went fast, last two were brutal. Overall a great WOD, I was exhausted afterward. I was going to do some more conditioning afterward, but decided to cut it out. Today was a great and heavy day. Looking forward to future training.
Squat Clean and Push-Jerk - 5,3,2,2,1,1 - 135, 155, 175, 175, 185, 185
Snatch Balance - 4,3,2,1 - 95, 135, 155, 165
Recover and then:
7 Rounds for time:
7 Dead-lifts @ 315
7 Chest to bar Pull-ups
My time was 12:40. The WOD went well until the fifth round. The last 14 dead-lifts were a slog. The first 5 rounds went fast, last two were brutal. Overall a great WOD, I was exhausted afterward. I was going to do some more conditioning afterward, but decided to cut it out. Today was a great and heavy day. Looking forward to future training.
Thursday, June 30, 2011
6/30/2011
Complete rest. Decently sore, mostly in my upper body. I'm stoked for some heavy lifting tomorrow.
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