9/21/15

This morning was a pretty solid workout. Did the class workout and added in some extra stuff, got a lot out of this morning. Also, going to start recording what I eat for the next month or so, should be fun to see what I'm taking in.

A.
Every 2 minutes, for 6 minutes (3 sets):
Sots Press x 5 reps @ 2111
Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.

-65#, 95#, 95#
-155# for all 3 sets ... this was much harder than I thought it was going to be. 155# is only about 60% of my 1 RM snatch. This was good to do though.

B.
4 Rounds for Time:
5 Muscle-ups
10 Burpees-over-the-bar
10 Hang Power Cleans (165#)

-7:53 ... unbroken. Felt really slow on the burpees and heavy on the rings... especially the last set of muscle-ups. Cleans were very easy. Fun/short workout, but it was hard.

C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

immediately followed by…

Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

-Don't remember my reps exactly... just got a huge sick pump out of this.

Meals for the Day: 

0515 (pre-workout) - BCAAs

0800 (post-workout) - Zucchini Egg Bake with Salmon and 1 Cup Sweet Potatoes, Kefir

0930 - Green Tea with Kambucha

1230 - Chicken Breast, Spinach, 1/3 Cup Macadamia Nuts, 1 Nectarine, 1 Paleo Pumpkin Waffle (with small amount of ghee/maple syrup)

1530 - 1 Buffalo Jerky, 1/3 Cup Cashews

1930 - Squash stuffed with Pork and Apples, Mixed Salad w/ Paleo friendly dressing

9/20/15

Complete Rest.

9/19/15

Today was a pretty chill workout, it was high intensity cardio stuff. Definitely got a good metabolic conditioning workout out of this. It was lower volume overall and was good to just do a class WOD and get on with my day.

A.
5 Minute AMRAP:
4 Power Clean (155#)
24 Double-unders
10 Pull-ups

Rest 5 minutes then...

B.
With a partner, alternating every 10 reps, for time:
60 Calorie Row
60 T2B
60 Box Jumps (24")

Rest 5 minutes then...

C.
With a partner, alternating every 10 reps, for time:
60 Power Snatch (95#)
60 Front Squat (95#)
60 Burpees-over-bar

-5 Rounds + 4 PC
-6:29
-8:05

-All movements in this were unbroken ... was fun to just go unbroken the entire time and go hard. Good stuff.

9/18/15

I'm still of the mindset that 'less is more' and just did the class workout today. Yesterday was higher volume, so it was good to do a shorter workout and lots of mobility stuff.

A.
Every 90 seconds for 15 minutes (10 sets) of:
Split Jerk x 1 rep
Build over the course of 10 sets

-225#, 225#, 235#, 235#, 245#, 245#, 255#, 255#, 255#, 275#

-This was good training ... jerking felt pretty solid today. I was glad to hit 275# on 90 second intervals, haven't been doing much heavy jerking lately.

B.
4 sets of:

AMRAP 2 Minutes:
Row 250m
Overhead Squats (165#)
Rest 2 minutes

-8,8,10,9 ... didn't really warm-up my OHS at all for this ... probably could have gone a little harder if I had. But this was a fun/short workout. Good stuff.

9/17/15

Today was a really solid workout. I did not feel particularly strong on the snatching... but I didn't properly warm-up. Clean and jerking was solid. The conditioning workout was pretty brutal, but it was a fun grinder. Doing this alone really sucked a lot. But I'm glad I got in the gym, I was really sick yesterday and I'm feeling much better today.

A.
Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Power Snatch @ 70-80% (175-195#)
(high hang and then 2 inches below the knee)

-Complete, all reps at 185#.

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Hang Power Clean + Power Clean + Power Jerk + Jerk @ 70-80% (205-245#) of C&J

-205#, 215#, 225#, 235#, 240# ... felt pretty sold here, this was really fun. I'm happy to be cleaning and pulling off the floor without pain.

C.
“Khufu” (strict HSPU scaled to 1 ab-mat)
 For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups (1 ab-mat)
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups (1 ab-mat)
10 Power Cleans (205/145 lbs)

-28:40 ... This was a fun workout. DB snatches were surprisingly challenging after the first set of SHSPU. My HSPU felt awful... even scaled to an ab-mat ... everything else felt good though. 205# power cleans were a breeze and wall-balls felt very solid. Overall a good conditioning workout.

9/16/15

Complete Rest. 

I was going to train today... but woke up pretty sick with a sore throat/cough/headache ... so I decided to take a rest day today and let my body heal up. 

9/15/15

Today was a decent cardio workout. Just hit another class WOD and added in a little extra lifting afterward. I got a good workout out this, the metcon was very simple, but very challenging.

A.
2 Sets of Max Strict HSPU
Rest 2 minutes between sets

-10, 7 ... not great.

B.
For time:
50-40-30-20-10
Wall-ball (20#)
KBS (53#)
Double-unders
**If you break up the reps at all, 100m penalty run.

-19:40 ... I had one penalty run ... on the set of 20 double-unders, I just missed a rep in the middle and had to do a little jog to the 100m. Other than that I did all the sets unbroken and got a very good workout out of this. Pushing the kettle-bell swings was probably the hardest part for me, I'm used to breaking them up when my forearms start blowing up. But the penalty run really kept me from breaking them up at all and I really pushed it. Fun stuff.

C.
Every 2 minutes for 16 minutes (8 sets of):
Jerk Dip + Push-Jerk + Split-Jerk @ 70% (205#) of 1 RM Jerk

-Complete. This was challenging after part C ... I was pretty thrashed after a 20 minute metcon. Glad I got some heavier lifting in today though.

9/14/15

Going to do my gym's class workouts this week. Haven't done just class workouts in a while, but I want to ease back into crossfit and do some lower volume stuff. Today was a much lower volume and didn't really hurt my hip at all. Had to sub-out front squats for lunges, but that was okay. 

A. 

Front Rack Lunges (power cleaned from floor) 

8-8-8-8-8 

-135#, 185#, 205#, 225#, 235# ... these felt good, haven't done this movement in about a year or a little longer. But I felt pretty good. 

B. 

'Elizabeth' (power clean)

For time:

21-15-9

Power Cleans (135#) 

Ring Dips 

-4:49 ... 21 and 9 PC unbroken, 15 was 8/7. Ring dips were 7-7-7 ... 5-5-5 ... 5-2-2. Overall a big effort on this, got a big pump. Haven't done such a short workout in a while, but overall felt pretty good. Ring dips aren't my strong suit, so my heart rate dropped a lot on those sets, but I was pretty consistent moving through them. I was happy with my effort on this. 

9/13/15

Complete Rest / travel back to Chicago.

9/12/15

Today was a good workout. It was a much lower volume session, but I think that is good for my body. No pain today, felt great on everything. Haven't cleaned heavy in a very long time, so I didn't feel particularly strong there, but I'll take a single at 90% (285#) of my 1 RM power clean (315#) given that I haven't cleaned basically at all since early February.

On a 28:00 clock, 2 rounds, for max reps/pounds:

2 minutes max reps Toes-to-Bar
2 minutes max reps Calorie Row
2 minutes max reps Double-unders
Rest 1 minute
6 minutes to establish 1 RM Clean
Rest 1 minute

-Score:

-40 + 35 + 150 + 285# = 510 reps
-40 + 30 + 130 + 275# = 475 reps

-Didn't squat during the clean, was catching really high not to mess with my hip. 285# is the heaviest power clean I've done in a very long time. Happy to get it off the floor without pain. Hit 275# easily on the second round... jumped up to to 295# and attempted it twice, but missed both. Overall a good workout which was really fun to game and try to get the most reps possible... which I might have gamed too much in order to save myself for the clean... but whatever, was a great workout anyway. Fun/easier/care-free day in the gym, really enjoyed myself this morning. I am happy I could run 9/10-ish miles yesterday in 90 degree weather over rolling hills and feel fresh enough to hit a 285# power clean during a conditioning workout the next day... that is pretty cool and something that for much of my life I never thought my body would be capable of ever doing. This hip injury has been a serious setback, but I need to appreciate what I have achieved over the years. Great stuff!

9/11/15

80 Minute hill run.

I considered going into the gym today... but I'm really glad I got out and ran instead. It was about 90 degrees here in the middle of the day while I was running in the foothills. I haven't had an experience with heat like this in a very long time. It was great to grind out this run and have the sun on me for so long. I haven't done this run in over 2 years (last time was right before I left for Marine Corps OCS in June 2013). This has always been a very hard run... but today was the longest it ever felt.

This was a 65 minute run the last time I did it (80 minute run today).

Last time I did this run I finished the uphill portion in 30 minutes (33 minutes today).

Last time the downhill portion took 35 minutes (47 today).

Basically in the last two years I've gotten much worse at very long (40+ minute) cardio/running sessions, but distances up to about 40 minutes I'm still okay/about the same with. This is pretty much what I expected  given that living in Chicago has really taken a toll on my ability to run fast/long. But I haven't put any effort or work into actually running faster outside of what I rarely do in crossfit (typically rowing/airdyne indoors most of the year in Chicago, instead of running).

But anyway, I got a lot of today and most importantly, I really enjoyed myself while exercising today. It was great to just run and grind it out. I can't really tell how much of a toll the heat took on me today... when I did this run last time in May 2013, it was 75 degrees out. 90 is a big difference and probably contributed to me running so much slower on the second half. Temperature aside, it was still a big effort and a really fun run. Great stuff, looking forward to a little crossfit tomorrow.

9/10/15

Today was a decent session. Nothing too crazy, didn't leave to me too taxed. Kind of just made up everything on the spot... was a variation of a programmed workout from a few weeks back.

I.
Complete as many reps as possible in 8 minutes of:
Row 1000 Meters, then...

Remaining time, AMRAP:
4 Ring Dips
4 Burpees
4 Push-ups
4 Bench Press (135#)

Rest until the running clock reaches 12:00, and then…

II.
Complete as many reps as possible in 8 minutes of:
Row 1000 Meters, then...

Remaining time, AMRAP:
Prowler Pushes (255#) x 50m

Rest until the running clock reaches 24:00, and then…

III.
Complete as many reps as possible in 8 minutes of:
Row 1000 Meters, then...

Remaining time, AMRAP:
4 Touch-and-Go Power Cleans (175#)
2 Snatches (175#)
30 Double-unders

Rest until the running clock reaches 36:00, and then…

IV.
For time:
Row 1000 Meters

-4 Rounds
-8 Prowler Pushes
-2 Rounds + 4 PC
-3:58

-This workout was pretty hard training, pushing the prowler was by far the hardest part. The touch-and-go cleans into the snatching was also very hard... don't usually train like that, so it was nice variance. I sort of sandbagged the last 1000m row... kind of just happens sometime when you're training alone, but overall got a lot of this workout. Looking forward to getting in some more work tomorrow.

9/9/15

Today was some rough training ... glad to be back in the gym, but damn the conditioning piece today was brutal. I felt very out of shape, in a bad way. Just sort of put together something on the spot.

A.
On a 30 minute clock:

EMOM 10:
Strict Press, building

straight into...

EMOM 10:
Push-Jerk, building

straight into...

EMOM 10:
Split-Jerk, building

-185# strict press
-250# push-jerk
-265# split-jerk ... was happy with the strict press and push-jerk numbers ... but by the time 20 minutes rolled around there wasn't much in my shoulder for the split-jerk... disappointing to only get 265# there ... but it was after 20 heavy reps, so I should be more realistic about what I was going to hit there ... overall this was some decent training.

B.
EMOM 21 (7 sets) of:
Minute 1 = 4 Burpee Box Jump Overs (24") + 8 C2B PU
Minute 2 = 4 Burpee Box Jump Overs (24") + 10 Shoulder-to-Overhead (115#)
Minute 3 = 12 Kettle-Bell Alternating Reverse Lunges (2 x 70#)

-Complete ... this was BRUTAL ... thought I could go for 30 minutes ... but this barely happened. I had to take a full minute rest before the 7th set, so I finished at the end of the 22nd minute ... almost lost my breakfast on this workout. Glad I pushed it and finished it out, this was horrible to do alone. Not happy about feeling so out of shape ... but training less is catching up with me. Back at it tomorrow ...

9/8/15

Complete Rest ... got a massage today and took a nap.

Was going to train... but just felt a little too fatigued. Have had a lot of stress going on in my life this last week and it all seemed to catch up to me.

9/7/15

Today was some good cardio... but that was about it. Had some stuff planned out, but couldn't really do it due to space issues in the gym. So I just snuck in some muscle-ups and then did the class workout. It was pretty fun, haven't done a workout like this in a while.

A.
Every 2 minutes for 10 minutes (5 sets) of:
6 Unbroken Muscle-ups

-Complete ... this was pretty easy, but I just wanted to sneak in some reps on the rings, haven't done muscle-ups in a while.

B.
'Whitten'
5 RFT:
22 KBS (2 pood)
22 Box Jumps (24")
400m Run
22 Burpees
22 Wall-balls (20#)

-42:10 ... this was a fun longer workout, felt pretty good on everything and just moved through the workout at a pace.

9/6/15

Active Recovery.

~37 minute run in the Boise foothills. Nice and easy pace, didn't push it at any point, just enjoyed the foothills and being outside in some great weather.

9/5/15

Just did the class workout at a local gym this morning. Got a good cardio session out of this. Was some easier/lighter training. Was about 2 minutes slower than my PR for the workout ... but the last time I did this I was in much better shape.

'Filthy Fifty'
For time:
50 Box Jumps (24")
50 Jumping Pull-ups
50 KBS, 1 pood
50 Lunges
50 Knees-to-elbows
50 Push-Press (45#)
50 Back Extensions
50 Wall-balls (20#)
50 Burpees
50 Double-unders

-24:14 ... burpees were by the far the worst/most time consuming part. Pushed it as much as I could and got a good workout out of this.

9/4/15

Lower volume session today ... just did what was on the class workout and added a short finisher to the end of the workout. I got a lot of intensity out of the metcon... was shorter/different than a lot of what I've been doing lately, was a nice change.

A.
Take 10 minutes to build to a heavy 4 RM Touch-and-Go Power Snatch

-135#, 165#, 185# ... hit this pretty easily, more there, but the time ran up.

B.
Every 2 minutes for 10 minutes (5 sets of):
2 Touch-and-Go Power Snatches

-195#, 195#, 200#, 200#, 205# ... possibly more there, but again ran out of time quickly. 205# felt very light.

C.
AMRAP 12 Minutes:
10 Snatches (155#)
15 Overhead Squats (155#)
200m Run

-2 rounds + 5 Overhead Squats ... was trying to get 3 rounds, but really started dragging ass on the last round. Was good to push an AMRAP like this, haven't done an AMRAP with this high intensity in a while.

Rest 20 minutes then...

D.
For quality:
12-9-6-3
Bodyweight Bench Press (185#)
Strict Supinated Pull-ups

-Basically just took enough rest between movements to get each set unbroken, didn't time anything, wanted to get some time on the bench in. 185# felt very heavy after part C.

9/3/15

I felt very recovered when I woke up this morning. Over the last month my training volume has got down significantly and I think I'm finally starting to feel 'normal' again. I felt good and got some running in basically right when I woke up. My lungs didn't feel great... intervals sucked a lot... but I pushed it as hard as I could and got a very good workout out of this.

AM Workout (0730) 

~800-1000m warm-up jog / stretching. 

Every 6 minutes for 24 minutes (4 sets) of: 

~800-1000m Run 

-2:59, 3:01, 3:28, 3:14 ... went out really hard on the first two... hit a huge wall on that third interval and then attempted to push the last one. Was a very tough workout, didn't feel particularly fit for running this morning, but glad I got this in. I don't know the exact distance of the course I was using... but it did not the job nonetheless. 

~800-1000m cool-down jog / walk / stretching. 

PM Workout (1630) 

Got in the gym in the afternoon and worked out at my sister's local gym in Boise ... just did the class WOD. It was easy and not too taxing despite all the hand-stand stuff. It was good to get moving and get my mind off things and enjoy the gym.

A.
10 Minutes hand-stand walk practice

-This was much better than when I was handstand walking last week ... actually was able to go about 20-30 feet every time.

B.
For time:
12-9-6-3
HSPU
Kettle-bell Swings (70#)

-2:50 ... did this unbroken ... was obviously an extremely short workout, still burned the shoulders despite being so low volume.

C.
4 Rounds, not for time:
10 Strict Ring Dips
5 Good Mornings (135#)
10 Strict Toes-to-bar
Rest as needed between sets

-Complete ... some good skill work, not too taxing. 

9/1 & 9/2

Complete rest / traveling.

Was planning on training these days ... but something unexpected happened and I wasn't able to.