8/8/16

Had a solid AM session at the German law school's gym with my buddy from Denmark. Really fun morning. Made up the workout on the spot.

A.
Seated Strict Press - 5 x 5 @ 135#
Rest as needed

-Complete, tough effort toward the end.

B.
3 Sets:
10 Skull Crusher
10 Close Grip Bench Press
10 Push Downs
Rest as needed

-Unknown weight, the bar as a EZ curl bar, through on 30kg on it. Huge pump, fun stuff.

C.
EMOM 10:
5 T2B, 10 Push-ups, 15 Air Squats

-Complete, no missed sets, push-ups were brutal after A and B.

Rest 10 minutes then...

D.
 EMOM 20:
-Odd: 10 x Dumbbell Push-Press (2 x 44#)
-Even: 10 x Dumbbell Walking Lunge (2 x 44#)

-Complete, no missed reps, solid training, probably could have gone heavier.

E.
3 Sets, holding a 5 KG med ball:
12 Sit-ups
12 V-ups
24 Oblique Twists

-Complete, solid core work, Danish dude's idea.

F.
3 Sets:
1 Minute Plank
:30 Left Side Plank
:30 Right Side Plank

-This was brutal, 6 minutes straight of planking sucked.

8/7/16

Complete rest, body is pretty smoked.

8/6/14

Today was an awesome day, physically, mentally and emotionally. Had two great workouts with great people, I got a lot of shit done for school and got to spend time with great friends from all over the globe. I don't think there is much more I could ask for than the experiences I am having while here in Europe. Back/hip felt great today on snatch and clean, really happy about that, pulling is feeling fresh... Euro-competition going down in 10 days. Anyway, today looked this:

AM Workout (0730) 

47:30 minute run around Alster lake in Hamburg. ~10 km... beautiful weather, perfect conditions for a run. Had a great conversation with my buddy from South Africa and two bros from Denmark tagged along with us. Really great way to spend my morning, awesome run, awesome dudes, good times.

PM Workout (2000) 

Got in a late class at the gym, got in some snatching and heavy cleans which was good.

A.
Every 2 minutes for 20 minutes (10 sets):
Power Snatch - 1.1.1  (rest 10 seconds between singles)

2 minutes @ 135#
2 minutes @ 155#
2 minutes @ 175#
2 minutes @ 185#
1 minute @ 195#
1 minute @ 200# (3 RM PR)

-It is always great to PR... came out of nowhere. Kind of been feeling like shit the last few days, did a two-a-day yesterday and ran 10K this morning? When you feel good you feel good I guess. I felt really fast and strong overhead, fun lifting session.

B.
5 RFT:
5 Hang Power Cleans (220#)
150m Row
:30 rest

-8:17 total - 2:00 rest = 6:17 total working time. Felt really strong on the cleans, rowing kind of sucked, 150s are all out. Power cleans were unbroken, unbroken, 4/1, 3/2, 4/1. Really wanted to try to go unbroken, but posterior chain was feeling smoked, probably just should have paced the row better. Solid training.

8/5/14

AM Workout (0800) 

Had a great session with a buddy of mine from Denmark this morning. We got in the law school's gym in the AM before class... had a pretty decent enough gym to get a solid session.

A.
7 Sets:
7 Bench Press (80 kg / 176#)
7 Strict Pull-ups
2:00 rest for 4 sets, 3:00 rest between last two sets.

-Complete, no missed reps, solid training.

B.
EMOM 20:
-Odd: 10 Burpees
-Even: 250m Row

-Complete, missed two 250s within the minutes... only got ~210 on the 12 and 14th... really solid training. Lungs kind of felt like shit, partying in Europe might be catching up to my aerobic capacity...

C.
Rest is Partner's set:
10,9,8...1
Anchored Sit ups with 88# DB
Bicep EZ Bar Curl 50# + whatever random european bar weighed

-Complete, solid finisher.

PM Workout (1800) 

Had a great time this morning, but I wanted to get some more in. Jumped in the local gym's class, had a really fun session. Workout was a suck-fest... left my lungs fucked.


A.
Long Class Warm-up
-Included 1600m run and dynamic stretches

B.
EMOM 10:
5 Kipping HPSU + 5 Butterfly pull-ups

-Complete... Kipping HSPU feel really good, been basically only doing strict lately and this went well.

C.
For time:
21-15-9
Thrusters (95#)
Pull-ups
Burpees

8:03. Tough shit... haven't been training this energy system lately... felt like an Open workout suckfest. It was fun though, straight Crossfit and I loved every second of the pain. Solid little WOD. Pumped to train tomorrow!

8/4/14

Still feeling the lack of sleep and alcohol from this weekend... got in the gym in the evening though. Had a bad workout ... crossfit hungover is never a beautiful thing. Did the workout off the board... wanted to snatch / give Invictus stuff a go, but was giving my back a break. Back squatting didn't hurt the back, I think it's just pulling at this point.

A. 

40 minutes of mobility... spent some extra time on this today just trying to get the blood moving. 

B. 

4 Sets:

8 Back Squats (220#) 

35 Ab-mat sit-ups 

:60 rest 

-Complete... easy, just a longer warm-up, didn't push anything. 

C. 

4 RFT: 

12 Push-Press (70 kg / 155#) 

12 KBS (32 kg) 

-7:22. Push-press got tough... wanted to jerk that thing so bad haha. Got a solid effort out of this... felt nauseated afterward. Definitely having regret about drinking, but whatever, I'm on my Euro-trip... shit happens. Glad I got some movement in... hoping to feel better tomorrow. 

8/3/14

"Complete rest" ... legit hangover.

8/2/14

Hungover from yesterday... but got out the door at about 8 pm with a buddy of mine and went for a 30 minutes conversational pace run in Berlin. Good conversation, great dude, it was a great way to enjoy my fitness. Great times with great people this weekend in Berlin, too much fun was had!

8/1/14

Complete rest / travel to Berlin.

7/31/14

Complete rest / travel back to Hamburg from Vienna.

7/30/14

Went to Crossfit Vienna 'The Loft' today, met some really great people and had a great time. Went out to dinner after the workout, ended up staying out until about 2 AM. Great day, I'm so lucky to meet such great people through this community... Was going to snatch today, but back wasn't having it... really frustrated... anyway, today looked like this: 

A. 

4 Sets: 

10 Strict Pull-ups

5 Strict HSPU 

Rest 2:00 

-Complete (did this on my own before the class started) 

B. 

For time: 

10,9,8,7....1 

KB Floor Press (2 x 53#) 

KB Front Racked Lunges (2 x 53#) 

V-Ups 

14.23. Solid workout, most people were using much lighter KBs, went above what was RXed on the board. Got a good effort out of it. 

7/29/14

Complete rest / travel to Vienna.

7/28/14

Today was an okay training session... I technically set two PRs which is good... but it was overshadowed by the pain in my left lower back. The dead-lifts during the metcon aggravated it and I cut out the last 10 reps of dead-lift... first DNF during a workout ever? Had to call it though... it wasn't like soreness, it was pain, not good. Frustrated. Tough day mentally... need a rest day soon.

A.
Alternating Reverse Front Racked Lunges - 8,8,8,8,8 (f)

-135#, 176#, 220#, 231#, 242# (only got 5 reps on final set). This was the most I've ever done on this movement. Was tough, 231# and 242# are 8 and 5 rep maxes... Not that I really keep track of lunge PRs haha.

B.
Power Clean, 1 rep every 2 minutes for 20 minutes (10 sets)

Percentages: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

-155#, 185#, 199#, 215#, 228#, 242#, 255#, 270#, 286# PR (by 1 #), 293# (fail)

-Was happy to PR at least... but was pissed I missed 293#, was fatigued after the lunges.

C.
'Kinney' (sub rowing)
For Time:
Row 2000m
15 Muscle-ups
15 Dead-lift (275#)
Row 1500m
10 Muscle-ups
10 Dead-lifts (275#)
Row 1000m
5 Muscle-ups
5 Dead-lifts (275#)

-27:30. BUT I only got halfway through the set of 10 dead-lifts... wouldn't have really added much time, I could have blown through those last 10 reps... but sometimes you just have to call it. I really want this fucking injury to resolve.

7/27/14

Today was a decent training session, nothing great, but not bad. My shoulders were a little fatigued for the pressing. On a very positive note, squatted about 380# with no back pain at all. I think I'm entirely healed up, which is good... Once I get back to the states it is going to be 100% dedication to training hard; I am stoked for that. Anyway, today I did the class WOD here in Hamburg and then added in some Invictus work that I missed over the last week(s). Pumped to train tomorrow!

A.
Back Squat
7-5-3-1
7-5-3-1

-225#, 275#, 315#, 365#
-235#, 285#, 325#, 375#

-These are all approximate, that shit was in kilos and I don't want to take the time to calculate it all out. This was the first back squatting I've done at all in a very long time. Way more there... all sets were easy money, just feeling it out.

B.
'Annie'
For time:
50-40-30-20-10
DU
Sit-ups

-6:04. This is not a PR... tripped up 4 DU (using a random rope from the local gym) and the sit-ups were slow. I'm still sore from all the T2B I did a few days ago.

C.
Strict Press
5-4-3-2-1

-150#, 160#, 170#, 180# (f) only got 1 rep, 180#. This was supposed to be heavier %s that built into a 1 RM. It was on the invictus program last week and I never got around to it while in Stockholm. Wanted to give a go... but just felt like ass in the shoulders. Probably taxed from the PR jerk a few days ago and the general lack of sleep I've had since then.

D.
AMRAP 10:
10 KB Snatch (right side) (44#)
10 KB Overhead Lunge (right side) (44#)
10 KB Snatch (left side) (44#)
10 KB Overhead Lunge (left side) (44#)
10 C2B Pull-ups

-3 Rds + 30 reps. Unbroken C2B pull-ups... tried to push the other movements, shoulders were fried though. Solid short finisher.

7/26/14

Complete rest... traveling back from Stockholm to Hamburg. Didn't really sleep much last night (maybe 90 minutes?) but I'm pumped to get back into the gym and put in a little volume tomorrow!

7/25/14

Today was awesome, I got to train with Numi Katrinarson. He is following an O-lifting cycle, so I just jumped in with him and did whatever he was doing. Our max lifts are close, so we were sharing a bar which was really cool. We worked up to a medium-heavy single on Snatch, then we were both feeling good on clean and jerk so we pushed it. We both PRed at 289#, really fun day, amazing people. I'm really lucky to get to do stuff like this. I love crossfit Nordic, it is an awesome place. 

A. 

Snatch: medium heavy single. 

-Worked up from 95# through ~210#, resting as needed. Everything felt really solid, no missed reps. 

B. 

Clean and Jerk: max 

-Worked up from 135# to 289#, resting as needed. Everything felt really solid here too, I missed the jerk at 289# once... did it again and got it. I was really happy with zero pain in my back between yesterday and today's squatting, looks like my back/hip is healing up nicely. My previous PR was 285#... obviously I was stoked today. 289# is the most I've ever gotten overhead... 300# soon... 

C. 

Back Squat - 3 x 3 @ ~315# 

-This was the first back squatting I've done in a long time... no pain, felt solid. This is no where near my max or heavy at all... but happy about the lack of pain in the movement. 

7/24/14

Still in Stockholm, did the WOD off the board again and then added in some extra volume afterward... was a really fun session. 

A. 

EMOM 10: 

1 Squat Clean + 1 Front Squat + 1 Split Jerk 

-10 minutes @ 231#, no missed reps. 

Rest 2 minutes then... 

B. 

EMOM 10: 

1 High Hang Squat Clean + 1 Push-Jerk 

-10 minutes @ 220#, no missed reps. 

Rest 10 minutes then... 

C. 

EMOM 20: 

-Odd: 12 T2B

-Even: 15 Wall-ball 

-All reps complete unbroken, solid training, felt fit. 

7/23/14

Went to Crossfit Nordic today in Stockholm. Awesome gym and great people. I would love to train here all the time. It is seriously legit here. Did the WOD off the board with a 7 am class... looked like this:

A.
EMOM 10 Minutes:
-Even: 7 Push-ups with hands facing reverse + 20 Double-unders
-Odd: 10 Unbroken Push-Press (135#)

Rest 5 minutes then...

B.
AMRAP 10:
1,2,3,4...
Ring Dips
Jumping Lunges (1 R / 1L = 1 rep)

A.
-All reps complete unbroken
B.
-13 rounds + 4 ring dips. Felt this one in my chest and triceps the next day... a lot.

Shorter session in the gym, felt solid on everything, fun stuff. I'm lucky to be traveling.

7/22/14

Further complete rest. Just got to Stockholm... legs are still extremely sore.

7/21/14

Complete rest... wanted to get in the gym, but I definitely need a day off. Mostly because my legs and glutes are extremely sore... painfully so. Yesterday's 220# lunges kicked my ass. Upper body also a little sore. Off to Sweden tomorrow!

7/20/14

Today was a great session. Got in some of the lifting I wanted to and then did the metcon off the board. It was a really fun session with good people, great time and I felt really strong and fit! Pumped to hit it tomorrow!

A.
Every 4 minutes for 20 minutes (5 sets):
10 Front Racked Reverse Lunges (220# / 100 kg)
5 Bench Press (198# / 90 kg)

-Lunges were MUCH harder than the bench press... felt really strong on the bench. This is the most I've ever done for front racked lunges, zero pain in the back, still no heavy squats yet. Probably won't fuck around with that until I get back to the states.

Rest 10 minutes then...

B.
EMOM 5 Minutes:
1 Bench Press (220# / 100 kg)

-Complete, felt really strong, all reps done easily, wanted to keep going for 10, but was time constrained.

Active Rest 30 minutes / long warm-up with class then...

C.
5 RFT:
20 Pistols
40 Double-unders
20 Pull-ups

-13.48. Pistols in my inov8s sucked... but I shouldn't be dependent on weightlifting shoes. Pistols unbroken at a solid pace, missed a couple DUs, 4 rounds of pull-ups unbroken, last set was 11/5/2/1/1... went to complete failure because the coach here was just yelling at me to finish the workout haha, motivating stuff. One thing he said was sooooo funny: "Don't a take a break, Khalipa would take a break... Rich Froning wouldn't!!!" I was literally laughing during the workout, great stuff, had a great time and got a great workout out of this.