10/31/13

Complete rest. Body is smoked.

10/30/13

Today was a great training session. I felt a little toasted for the lifting, but I felt great on the ring dip/muscle-up work. My shoulders are smoked and I've never felt like taking a rest day as much as I do today. Tomorrow's rest is entirely needed. I'm excited to rest and get after it again on Friday.

A.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
-All Sets at 135#; good skill work.

B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
-Did 6 sets @ 225# (80%)
-I  went on the low side of volume/load, my shoulders are wrecked considering this is my 4th day training in a row.

C.
Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Ring Dips (strict) x 5 reps
Rest 30 seconds
Weighted Ring Dips (strict) x 5 reps
Rest 30 seconds
Ring Dips (kipping)  x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

7,6,6 (PR is 8) - best these have felt since getting back, will break 10+ soon.
5,5,5 @ 25#
5,5,5 @ 25
14,7,7
1:32, 1:38, 1:36

10/29/13

Today was a solid session. Cleaning felt great, back squats are coming along. Still having some knee coming in. 365# was the most I've done since getting back. It doesn't feel hard, but my knees are not really having it. I put some box squats in after the WOD to work on activating my glutes/trying to fix my knees. I did butterfly C2B pull-ups today, they are getting waaaaaay better. It feels like it has taken forever, but I can finally do them proficiently!

A.
Four sets of:
Clean x 1.1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
-225#, 245#, 265#, 275# (failed 3rd rep - called it there).
-245# felt easy as hell, I was happy to hit 265# for 5. 275# felt heavy after 265# though. Solid work.

B.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 90% (335#)
* Set 4 – 1 rep @ 95% (345#)
* Set 5 – 1 rep @ 100% (365#)
* Set 6 – 2 reps @ 95% (345#)
Rest 3 minutes between sets.
-More there, will be going HAM on these soon.

C.
Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
-5 Rounds + 2 Pull-ups

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps
-4 Rounds.

E.
Box Squat (16 inch box)
10,10, 5, 5, 3, 5 - 135#, 185#, 225#, 275#, 275#, 275#

10/28/13

I felt a little beat up today. Yesterday was taxing. I kept the lifting on the lighter side; this is the first time I've had to do this since starting this programming. But doing yesterday's WOD when I was supposed to do it on Saturday is probably a factor in this. The HSPUs were rough. I was actually feeling really good on them so I tried to PR my max HSPUs. I tied my PR for a total of 18. Considering the barbell work beforehand and yesterday's volume, I was happy with a PR tie. I consider this an improvement and I'm confident I will set a 'true' PR soon. The last set of 25 had some doubles and singles in it. Rough, had to grind it out. I hope I feel more recovered tomorrow and that the programming gives my shoulders a freaking break!

Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
Build load over the course of the five sets.
135#, 185#, 215#, 215#, 215#
-Went light

B.
Five sets of:
3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground)
Rest 2-3 minutes
135#, 135#, 155#, 155#, 155#
-Went light

C.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders
-Complete, did not time.

D.
Three sets of:
GHD Sit-Ups x 20 reps
Rest 30 seconds
-Complete

10/27/13

Today was awesome. I was still a little sore throughout my body and very sore in my triceps. Once I got the workout started, everything felt awesome though. Thrusters were sets of 5 from start to finish. I broke up the pull-ups a lot. Everything was consistent. Great day in the gym doing an awesome workout. My butter-fly pull-ups are getting legit.

'Bridges'
5 RFT (30 min. cap)
10 HSPU
15 Thrusters (155#)
20 Over-the-bar Burpees
25 Pull-ups

3 rounds + 21 pull-ups. I was just shy of 4 rounds, I was happy with my effort. HSPUs are getting better, thrusters were the toughest part by far. Great day in the gym with my training partner. I'm really digging training right now. New goal of getting this within the time cap.  Pumped to train tomorrow morning!

10/26/13

Took an impromptu rest day today. My triceps are extremely sore, more so than I can ever remember them being. I'm pretty stoked about that. I  was supposed to rest tomorrow, but I'm switching the rest day around to hit today's workout tomorrow.

10/25/13

Today was a fun AM session. My training partner couldn't make it in this morning, so I went and worked out with a powerlifter and asked him a lot of questions about training and his philosophy on lifting. I really worked on bench and bench accessory stuff. Basically my rear-deltoids and triceps are weak as hell in relation to the rest of my body. He gave me some great stuff to work on that I am going to incorporate into my training. I won't go through the entirety of what we did with any depth, but it was as follows:

AM Workout (0630) 

2.2 Mile run to the gym

Flat Bench
Close Grip Bench with pause
DB Bench Press
Lat-pulldowns
Rows
External shoulder rotation band work
KB Strict Press
Tricep Push-down
Lying Tricep Extension
Rear-delt work (dumbbell and machine)

2.2 Mile run home

It was a solid workout. My arms and chest definitely felt it. My rear delts are embarrassingly weak. But in crossfit these are not worked often (ever?). I really want to get stronger on these lifts. My biggest weak-point is my ability to press and now that my elbow is all healed up I'm excited to PR my bench/other abilities to press.

PM Workout (1345)

Had a decent PM session. I was pretty tired from this morning. Snatching was a little rough, but I was really pushing the weight. I really want to PR! Front squatting felt great and the metcon was brutal. I think this metcon would be brutal to anyone though.

A.
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).
-2 minutes @ 185#
-2 minutes @ 195#
-4 minutes @ 205#
-2 minutes @ 210# (missed both, once forward, once backward).

B.
Front Squat - Went off of 315# (true PR is 350#, but haven't done more than 310# since getting back).
* Set 1 – 3 reps @ 75% (235#)
* Set 2 – 2 reps @ 85% (265#)
* Set 3 – 1 rep @ 90% (285#)
* Set 4 – 1 rep @ 95% (300#)
* Set 5 – 1 rep @ 95-100%(315#)
* Set 6 – 1 rep @ 95-105% (320#)
* Set 7 – 2-3 reps @ 90% (285#)
Rest 2-3 minutes between sets
-I was happy with my effort on these, especially considering the running this morning. 320# didn't feel too rough. I want to go for 335#+ soon.

C.
For time:
Row 2000 Meters
100 Kettlebell Swings (32/24 kg)

16.02. Rough. I came off the rower in 7:07. Only got 10 KB swings out the gate. Grip was insanely fried between yesterday and this morning. Pumped to train tomorrow!

10/24/13

My shoulders were a little sore today, but once I warmed up I felt decent. I was stoked that I set a lifetime PR today. 275# is a 3# PR jerk. It felt easy, I'm stoked to get to 300# soon. Overall a short day, but a great session.

A.
Take 20 minutes to build to a heavy Jerk
-Singles: 225#, 255#, 275# (PR), 285#(f)
-275# is a PR#. It felt so good I jumped to 285#, but missed it forward. My shoulders were just too fried, but I'll get it and more soon. I'm so happy to not be injured. I couldn't jerk heavy most of last year.

B.
On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)

-This was extremely grip centric. I missed rounds 6 and 9. Great training. I had to break up some of the set of KB swings. Butterfly pull-ups are feeling better than ever in my life. Really motivating stuff. Pumped for tomorrow!

10/23/13

Active recovery - 40 minutes Airdyne super easy.

10/22/13

Today was a super solid training session. CJ and back squatting felt great. Lungs felt awesome on the metcon.

A.
Every two minutes, for a total of 20 minutes, complete:
Clean and Jerk x 1 rep (This was supposed to just be a clean, but I miss read it and thought it was C+J. I need to work my jerk a hell of a lot more than I need to work my clean anyway though.)
Build load over the course of the 20 minutes (10 attempts).

2 Minutes @ 225#
2 Minutes @ 245#
2 Minutes @ 250#
2 Minutes @ 255#
2 Minutes @ 260# (failed the jerk on the last minute)
-Hitting a 260# CJ is a PR since getting back. Lifetime PR of 272# will be crushed soon. The cleans felt really easy per usual and the jerk is feeling better than ever.

B.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (295#)
* Set 3 – 1 rep @ 90% (315#)
* Sets 4-6 – 3 reps @ 90% (315#)
Rest 3 minutes between sets.
-3x3 @ 315# felt really easy. Knees are getting a lot better. I've been going off 350# the last couple weeks for a percentage. I'm going to up this for next week.

C.
Three sets for times of:
Row 500 Meters
6 Squat Clean (185/135 lb)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes
-3:30. 3:49. 3:45. Overall a solid metcon. Cleans were 3/2/1 every time, T2B unbroken, missed a few DUs every set.

Post WOD:
5x5 DB Strict Press (2 x 50# DB) @ 60 Second rest
-These felt a lot better than the last time I did them. Solid day of training. Excited for some rest and to get after it Thursday.

10/21/13

I drank on Saturday night for the first time in about a month. I've got drank about 5 times since OCS. I kind of lost my desire to party via OCS. It's just not as fun for whatever reason anymore; I feel like OCS really refocused a lot of my goals and priorities and partying is just at odds with the lifestyle I want to live. I was at a wedding and attempted to enjoy it as much as possible, but I get some severe guilt from drinking alcohol. I just know it messes up recovery and athletic performance so much, it's just not worth it. I plan on not drinking again until after the semester is over, maybe I'll throw a few back at the Marine Corps Birthday Ball. Anyway, I always hate that guilty feeling of getting back in the gym Monday after a weekend with lack of sleep/drinking. I really hate it. I tried to go as hard as possible today, everything felt decent despite my self-deprecation. I'm looking forward to sticking toward my goals and staying consistent in and outside the gym over the next few months as I finish out this semester and then head home for Christmas.

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
-1 Set at 175#, 3 Sets at 185#

B.
Five sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest as needed
-Complete at 225#

C.
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).
-2 rounds, 2 rounds, 1 round + 4 HSPU, 1 round + 3 HSPU, 1 round + 2 HSPU
-I was trying to go for 2 rounds every time, but my HSPU starting going out. Solid work.

10/20/13

Complete rest. Took two naps today.

10/19/13

I had to cut the running out due to time constraints. I was a little bummed, this was the first workout I had to skip some of the programming on. I still had a great time in the gym though, really good intensity today.

A.
Take 20 minutes to build to a “heavy” Clean & Jerk
-Did EMOM today, went like this:
-EMOM 20, 1 CJ: 5 Minutes @ 185#, 5 Minutes @ 205#, 5 Minutes @ 225#, 5 Minutes @ 235#
-Felt good on everything, CJ is coming along.


B.
“Lift Up Luke”Complete as many rounds and reps as possible in 5 minutes of:
4 Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups

5 Rounds + 4 PC (198 reps). Solid work, unbroken on everything. I think I could get 6+ if I re-did this workout. Really fun day in the gym. Pumped to relax today and tomorrow and hit it hard Monday.

10/18/13

I was really tight when I got into the gym today, lower back/hips mostly. Took a little extra time to warm-up, but once I did I felt pretty solid. My chest is still extremely sore from the ring-dips on Tuesday, so I had to go to lighter on the bench-press today. Other than that I was extremely happy with my life-time PR Snatch Balance and 5# off my 1 RM Overhead Squat (240#). I wasn't able to train these very much last year with elbow injury. Ever since OCS I've been all healed up and I'm making a lot of progress on these movements.

A.
Four sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
-185#, 205#, 225#, 235#

B.
Six sets of:
Bench Press
* Set 1 – 6 reps (175#)
* Set 2 – 4 reps (185#)
* Set 3 – 2 reps (195#)
* Set 4 – 5 reps with set 2 load (185#)
* Set 5 – 3 reps with set 3 load (195#)
* Set 6 – 1 rep (heavy) (205#)
Rest 2-3 minutes between sets.
-Went light on these, felt pretty terrible with super sore/tight pecs.

C.
For time:
30 Man-Makers (60# DB x 2)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press
-11.56. Solid work.

10/17/13

Today was painful. This was also the 'worst' I've felt during a workout in recent memory. I also didn't eat carbohydrates in my meal prior to the workout. Correlation? Or maybe this workout just sucked in a big way. Great effort, tough day.

 A. 
Five sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes
5:47, 6:07, 6:38, 6:57, 6:27 

-Went as hard as possible, really pushed the last 400 on the last interval. I was hoping to be a little more consistent in my splits, but my C2B pull-ups just aren't that great. They are improving though. I was happy about all the dead-lifts unbroken and the running wasn't terribly slow. 

10/16/13

Active rest - 40 minutes Airdyne easy. Pumped for tomorrow!

10/15/13

Body felt a little beat up today, but I got through everything. I had to cut down the squat weight a little though. My knees are buckling back since getting back from OCS, had to drop to 75% for the sets of 85-90% and just focusing on ass to grass and keeping my knees out. I also don't have a place to do stationary dips, had to do ring dips. I didn't time the ring dips, just went through them at a solid pace. I need to rest tomorrow and I'm looking forward to hitting it hard Thursday.

A.
Three sets, not for time, of:
Muscle-Ups x 5 reps
Double-Unders x 50 reps
Toes to Bar x 10 reps
-Complete

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.
-All sets complete at 205#

C.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 90% (325#)
* Sets 4-7 – 4 reps @ 85-90% (did one set at 315#, 3 sets at 275#)
Rest 2-3 minutes between sets.

D.
Not for time:
100 Ring Dips
-Complete

10/14/13

Today was an awesome day. Everything felt great.

A.
Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
-2 Sets @ 165#, 2 Sets @ 185#, 2 Sets @ 195#, 1 Set @ 205#, 1 Set @ 210# (failed the first snatch backward).
-I was really happy to hit 205# for a double. This was 5# more than I've done since OCS on a single; to do it for a double was really cool. There was just nothing there for the 210# after the prior set (my lifetime PR is 212#).
-Really solid work, I'll be setting a lifetime PR soon!

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Toes to Bar x 10 reps
Rest 60-90 seconds
-Complete @ 210#

C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups

6.19. This is a PR. I got the thrusters unbroken, pull-ups were 15/15 all butterfly. I got off the rower in 3:33, thrusters in 5:34. Previous best on this from April was 6.49. (3:30 row / 5:24 thrusters). I was basically right where I was last spring but with better pull-ups. I think being lighter is helping my butterfly a ton. Great session in the gym, pumped to train tomorrow!

10/13/14

Active Recovery - 60 minutes of some high quality yoga. I'm decently sore, but I'm pumped to train tomorrow.

10/12/13

Today was pretty epic. This workout dominated my body. It was a grinder. In recap: My toes-to-bar are solid. My C2B pull-ups are getting decent. The thrusters schooled me. I haven't been doing very many thrusters. The HSPU were tough, but considering the overall volume of work, I was happy with my performance. I did not do any singles on the HSPU. I'm not 'good' by any means, but I'm improving and thats what matters. I'm excited to rest! I need some good time off and I'm excited to start anew come Monday morning. Anyway, today looked like this:


Keep a running clock for all portions of this workout.

A.
Three rounds for time of:
Double-Unders x 40 reps
Toes to Bar x 15 reps

2.41. Unbroken aside from 1 missed double-under on the second set.

B.
When the clock hits 5:00, perform the following:
Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups

17.30 - 5.00 = 12.30.

C.
When the clock hits 20:00 (*this was supposed to be 15:00, but I didn't make the time cap and wan't to get all the work in) perform the following:
Three rounds for time of:
15 Deadlifts (245/175 lb)
20/15 Handstand Push-Ups

39.40 - 20:00 = 19.40. The last set of 20 HSPUS took me over 6 minutes. I had to grind them out, my muscular endurance just went out. After the thrusters I was dying. Huge effort though, and I didn't have to resort to singles. Tough day. Getting better.

Post-WOD:
Band Tricep Push-downs
5 Sets of 10 (green band, from the highest pull-up bar I could find in my gym)