9/5/16

After partying on Saturday night and eating like a jackass yesterday, it was good to get into the gym and do a longer/hard/aerobic workout. The class had programmed a partner workout, but I decided to do the entire workout by myself. It was a good choice, this would have been much too easy with another person. I got some good intensity out of this and just went through it. It was a good reintroduction to moving after a lazy weekend. 

4 Rounds for Time: 

Farmers Carry (2 x 2 pood) x 400 Feet 

4 Rope Climbs (15') 

20 Burpees onto #45 Bumper Plate 

30 Box Jumps (24")

40 Wall-Balls (20#) 

-34:47 ... very long workout, just tried to keep on moving, nothing was particularly hard. The Farmer's Carry got rough on the last few rounds, overall a good sweat though ... looking forward to some heavier stuff tomorrow. 

9/4/16

Complete rest / slight hangover... tried to hydrate a lot ... ate like complete shit today, had almost no food in the house as I'm moving tomorrow.

9/3/16

Didn't feel particularly great today... but went in and hit the class WOD. This was a much lower volume day, but got some decent intensity out of this. It was nice to just go in and try to enjoy the gym instead of stressing about performance/getting in all my programming.

AMRAP 17 Minutes, with a partner:
1 Minute = Each Partner Max Double-Unders

straight into...

16 Minutes of Alternating:
1 Minute Max Calories
1 Minute Max Air Squats, Push-ups or Toes-to-Bar (partner's choose)

-108 Double-Unders ... then did 1 round of air squats, then push-ups, then toes-to-bar, then repeated that, then the last round was just air squats and push-ups ... weird/different workout, probably should have just done air squats the entire time if I wanted a higher rep count... but I didn't really give a shit about that. Just went for quality intensity. I ended up on the row for the last minute and was pulling a 2100-2200 cal/hr rate and that left me on the floor coughing.

9/2/16

This morning was a pretty shitty workout... wasn't sore at all, but felt very weak and just unhappy to be in the gym. I guess last night took a lot out of me? Training alone sucks... only had a very short time in the gym due to the gym having short hours, didn't get to do as much as I was hoping to get done.

A.

Death by Strict Weighted Pull-ups (26#)

-8 + 5 reps into the set of 9 

B.

4 Sets:
Strict Dips x ½ PR + 1 rep = 11 reps 

-Complete

C.

Every 2 for 20 (10 sets): 

1 Power Snatch + 1 Overhead Squat

-135#, 165#, 185#, 195#, 205#, 215#, 225 x 4 failed snatches ... I can't remember the last time I was missing a 225# snatch... just felt super heavy every time I went for it, couldn't get under it. I can't even being to describe how pissed I was missing these reps every fucking time. 

D.

Bench Press

Build up to a single @ 90% (225#) 

Rest as needed

3 x 3 reps of 80% (185#) of heaviest single

Rest as needed

3 x 7 reps @ 70% (155#) of heaviest single

Rest as needed

-Complete

E.

3 Sets:

Leaning Back 20 Degrees EZ Bar Curl (use preach bench and keep elbows forward) x 8-12 reps 

Standing EZ Bar Curl x 8 – 12 reps 

Standing EZ Bar Curl, Bent Forward 8 – 12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... solid work, got 12/10/10 reps for each set. 

F. 

3 Sets: 

EZ Tricep Extension to Forehead x 8-12 reps 

EZ Tricep Pullover and Extension x 8-12 reps

EZ Close-Grip Bench Press x 8-12 reps 

Rest :60

-Used an EZ Bar w/ 20# on it (10# on each side) ... solid work, got 12/12/12 each set. 

9/1/16

Worked a full day and snuck in the gym afterwards... was kind of tired and not really feeling the gym... almost didn't train, but once I got in there I'm glad I did. Nothing maximal or PRs today, but some really solid training. Doing this alone sucked... but I was really happy with my performance overall. Have had a lot of external stress in my life... it is definitely affecting my attitude in regards to training. I kind of beat myself up mentally before even getting into the gym... but once I got rolling I surprised myself and had a solid time.

A.
Strict Pull-ups 

3 Sets = Regular Grip x 7 

3 Sets = Underhand Grip x 7 

3 Sets = Wide Grip x 7 

Rest 60 Seconds 

-Complete 

B.

Every 2 for 6 (3 sets):

Behind the Neck Press x 5 reps

-95# across 

Every 2 for 20 (10 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70-80% (225-255#) 

*Sets 4-6 = 2 reps @ 80-90% (255-285#) 

*Sets 7-8 = 1 rep @ 90-95% (285-300#) 

*Sets 9-10 = 1 rep @ 95%+ (300#)+ 

-225# x 2, 225# x2, 255# x 2, 265# x 2, 275# x 2, 285# x 1, 295# x1, 300# x 1, 305# x1 (fail), 10th = didn't attempt ... 300# on the two minute is pretty good for me... wasn't feeling particularly strong today, but glad I got up to 300#. 

C.

Every 6 for 24 (4 sets):
750m Row
10 Ring Muscle-ups

-Complete ... didn't get the times on these, but came off the rower around 2:40-2:55 each interval and then got all sets of MU unbroken. From where I was on the rings, I couldn't see the clock when finishing each set. My goal going into this was to get all 40 Muscle-ups unbroken and I was able to. Really big effort, happy with how this went. 

8/31/16

Lower volume day today ... but got some good intensity out of it. I was sore from yesterday and did this by myself in the hot sun around noon. This was kind of rough, but overall glad I got this in, was good running.

Every 6 for 18 (3 sets):
800m Run

-2:52
-2:51
-2:53 ... didn't feel particularly fast, but at least I was consistent

8/30/16

This morning was, in retrospect, pretty decent training. I just hated training alone... was rough to get motivated to go hard. Strict Pull-ups felt really solid. The second part was a little tough given that the barbells at the gym I'm at are fucking horrible. Cleaning with a barbell so rusted that it has no spin sucks ass... makes every rep a struggle. But once I got going on this everything came together and I got some good intensity out of the conditioning.

A.

Pyramid Strict Pull-ups

1 Pull-up (rest 10 seconds), 2 Pull-ups (rest 20 seconds), 3 Pull-ups (Rest 30) etc.

-Got through the set of 12, then got 10 reps into the set of 13. Solid pump from this, felt good. 

B.

Every 3 for 21 (7 sets):

200m Row

5 Clean and Jerks (185/135#)

10 Toes-to-Bar

-Fastest / slowest were 1:39 and 2:05 ... fast singles on the clean and jerks and T2B unbroken. This was really good training, haven't done intervals like this in a while and I enjoyed this. 

C. 

3 Sets:

KB Suit Case Carry (124#) x 60 Feet 

Rest as needed

20 Bird Dogs (10 each side)

Rest as needed

-Complete ... never carried something so heavy with one hand, was a nice challenge. 

8/29/16

AM Workout (0545) 

First day of new program today... cut the conditioning out due to time constraints / how taxing all the strength stuff was. Good to focus in on stuff I'm bad at / need to improve on. Solid morning session.

A.

5 Sets:

Max Reps Weighted Strict Pull-ups (25#)

Rest :90

-12,11,7,7,6 

B.

Every 2 for 20 (10 sets):

Overhead Squat x 4 Reps

-135#, 135#,  185#, 185#, 205#, 205#, 205#, 205#, 205#, 225# ... felt very solid, great stuff. 

C.

Strict Dips – 1 Max Set to Establish PR, then…

4 Sets:

Strict Dips x ½ PR

Rest :90 

-Max set = 20 reps
-4 sets of 1/2 PR = 10 reps 

D.

Bench Press

7 Sets of 3-5 Reps @ 70-80% (175-205#) 

Rest 2-3 minutes 

-Went 185# Across ... felt rough after the OHS and dips, 5 sets of 5 and one set of 4 and one of 3

PM Workout (1200) 

Every 2 for 20 (10 sets): 

200m Run  

-First 5 were all 29, last 5 were 31-36 ... definitely broke off there ... tough with only 90 seconds rest. Really put out a big effort today. It was 80 degrees and very sunny today on Camp Pendleton, solid running weather. 

8/28/16

Complete Rest ... new 4 week training cycle starts tomorrow. 

8/27/16

Been taking so much time off this past week, felt weird to go into the gym in order to do a hard training session. I have to say though, my body felt great on everything. This low volume week has been very good for me. Need to keep putting these de-load weeks in instead of running my body into the ground. Brook Wells was randomly dropping in the gym today and she worked out with our 'competitor class.' We typically follow Invictus for these Saturday sessions, but she follows Bergeron's training, so we all did that instead. It ended up being a great workout.

A.
2 Sets, not for time:
2 Legless Rope Climbs
4 Muscle-ups + 2 Ring Dips
30 Foot Handstand Walk
Rest as needed

-Complete, solid warm-up.

B.
EMOM 14:
Odd: 2 Snatches (205#/145#)
Even: 2 Power Clean and Push-Jerk (245#/165#)

-Complete ... this was 2-3 reps, but I just did 2 consistently across ... this was fun and different training, felt very solid on this.

C.
'Eva'
5 RFT:
800m Run
30 KBS (72/53#)
30 Pull-ups

-35:24 ... I've never actually done this workout, I have seen it around for a long time, it is definitely an old school crossfit workout. Did this with Brook Wells and was ahead of her for 3 rounds, she passed me during the end of that 3rd round / beginning of 4th round. Given that she just came off a 6th place finish at the 2016 Crossfit Games, I don't feel very bad about that; I think she ended up beating me by about 2 minutes. Her kipping pull-ups were faster than anyone I've ever seen. I got a good push out of this, I have been training by myself a lot lately and it was fun to have someone to really push me. Got a lot of intensity out of this and I'm excited to get back into some more consistent training on Monday.

D.
20 Minute ROMWOD

-Complete

8/27/16

Complete Rest

8/25/16

Today was a pretty decent workout, even though it was very low in volume. I took out 4 enlisted Marines from the office and did this workout with them. It was fun to actually train them and guide them through the workout. I think they all got a good workout out of it.

A.
Every 3 for 15 (5 sets):
400m Run

-Fastest/slowest were 64/74 ... can't remember all the times exactly as I was giving the Marines their times as they came in around the track. Got some great intensity out of this and it was good to do a track workout with other people to push myself.

B.
On a 6:00 Clock (2 sets):
1 Minute Max Strict Pull-ups
1 Minute Max Push-ups
1 Minute Rest

-Complete ... don't remember the reps I got on these, but was good to get a little upper body stuff for the Marines after the running.

8/24/16

AM Workout (0530) 

Slept almost 12 hours last night, which was nice... finally feeling a little rested/recovered. Had some stuff planned out this morning, but wasn't able to get it all in... shitty little gym I train in was totally packed with people and there wasn't even a bumper plate to load on a barbell. So I had to head over to the body building gym and get it what I could ... ended up still getting in a good amount of work, body felt good at least, so rest was was worth it.

I miss training with other people and I miss having access to a full Crossfit gym... this shit I've been doing isn't really cutting it for me. Glad I only have a little over a month left here. I couldn't keep this up forever.

A.
Every 2 for 20 (10 sets):
Strict Press x 1 rep (power cleaned from floor)

-135#, 135#, 135#, 155#, 155#, 175#, 175#, 175#, 185#, 185# (fail) ... 9th rep felt solid, but missed the 10th one. 185# is only 10# off my all time PR and I haven't been strict pressing much at all, plus this was every 2 minutes and power cleaned from the floor. Given all that, I'll take 185# for a single as a solid day.

B.
10 RFT:
3 Bar Muscle-ups
6 BBJO (24/20")
30 Double-Unders

Rest exactly 10 minutes then...

4 RFT:
20 Calorie Row
15 Strict Press (95/65#)

-14:40 ... might have done an extra round... lost count and decided to do another instead of risking doing one less.
-10:50 ... the strict press here was brutal, only got the first set unbroken ... turned into a bit of a shit-show after that.

PM Workout (1630) 

Swung by the local gym for a quick class workout... looked like a fun one that complimented what I did in the morning. Glad I got this in, fun stuff.

A.
Every 2 for 20 (10 sets):
Power Clean and Split Jerk x 1 rep

-185#, 185#, 205#, 225#, 245#, 260#, 270#, 275#, 280#, 285# (failed jerk) ... 280# for the day is solid given the movements I hit this morning... I was surprised how good this felt given all the shoulder-to-overhead stuff in the morning.

B.
3 Sets, on a 3:00 clock (18:00 total work and rest)
1 Hang Power Clean + 1 Front Squat
2 Hang Power Clean + 2 Front Squat
3 Hang Power Clean + 3 Front Squat
4 Hang Power Clean + 4 Front Squat
5 Hang Power Clean + 5 Front Squat
AMRAP Calories Airdyne
3:00 Rest

-35, 32, 35 Calories ... got through the barbell stuff in about 45-48 seconds each interval... this really blew out my legs, solid effort.

8/23/16

5 Mile Super Easy Run ... ended up being 42 minutes ... continuing the de-load ... slept almost 11 hours last night.

8/21 and 8/22

Complete Rest / travel back to San Diego ... have been partying and eating weird stuff. This is the first two days in a row of complete rest I've taken in over a month... definitely about time to deload, feeling pretty beat up.

8/20/16

Today was a much more chill workout than yesterday. Just went in and did the class workout, wasn't too taxing. Was a good sweat.

A.
AMRAP 25, with a partner, alternating rounds:
10 Calorie Row
10 KBS (70/53#)
10 Wall-Balls (20/14#)

-17 Rounds + 10 Calories ... Was about 1:1 rest, good movement with my FIANCÉ.

8/19/16

This morning was a rough workout... jerks felt pretty solid, trying to get consistent with doubles at 275# ... was definitely good training. The metcon was over the top... tore me apart and took me longer to recover from than any workout I've done within recent memory (probably years?).

A.

Every 2 for 6 (3 sets):
Behind the Neck Press in Split x 5 reps 

-Complete, across at 95# 

B. 

Every 2 for 20 (10 sets):

Split Jerk x 2 reps 

Build up to roughly 90% = 285#

-185#, 185#, 225#, 225#, 255#, 255#, 275#, 275#, 275#, 275# ... missed one jerk at 275#, so went 7/8 on these. Great training, feeling solid on jerks lately. 

C.
'Bridges'
5 RFT, with a 30 minute cap:
10 HSPU
15 Thrusters (155/105#)
20 Burpees-over-the-Bar
25 Pull-ups

-4 Rounds + 10 Thrusters (compared to 3 rounds + 21 pull-ups in October 2013 ... improved by 24 reps in about 3 years)

-When I originally did this workout in October 2013, my goal was to be able to finish this workout within 30 minutes. I thought I might be able to today, but I obviously didn't. I ate a lot of weird food last night, didn't take pre-workout (which I'm doing a cycle of) and didn't eat anything before working out. Overall it was a rough mix of circumstances for such a difficult session in the gym. Overall happy with my effort though. Also, given that I haven't been squatting much, the thrusters felt weak in the bottom. When I did this a few years ago I was probably much more consistent on the thrusters... rough time in the gym, but a big effort. Glad with my effort and glad I did this. I will test this workout again in the future.

D.
20 Minute ROMWOD

-Complete

8/18/16

Complete Rest

8/17/16

So I had a bunch of crossfit/clean and jerk stuff planned for the day... but apparently the fucking crossfit gym I go to was 'reserved' ... so I went to the bodybuilding gym in stead. Still got a great workout in, but it really pissed me off not being able to do what I had planned out.

A.

Every 2 for 20 (10 sets):

Bench Press x 2 reps

-185#, 185#, 195#, 195#, 205#, 205#, 215#, 215#, 220#, 220#

B.
3 Giant Sets, at a continuous pace:
Strict Weighted Pull-up (25#) x 8-10 reps
Close Grip Bench Press (135#) x 8-10 reps
Bent Over BB Row, Supinated (135#) x 8-10 reps
Strict Weighted Dips (25#) x 8-10 reps

-Complete ... thought this was going to be too easy, but this became pretty challenging by the last set. 

C.

3 Sets:

Leaning Back 20 Degrees EZ Bar Curl (use preach bench and keep elbows forward) x 8-12 reps 

Standing EZ Bar Curl x 8 – 12 reps 

Standing EZ Bar Curl, Bent Forward 8 – 12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... this was BRUTAL, the biggest bicep pump I've had in a very long time. 

D. 

3 Sets: 

EZ Tricep Extension to Forehead x 8-12 reps 

EZ Tricep Pullover and Extension x 8-12 reps

EZ Close-Grip Bench Press x 8-12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... this was pretty tough, but not as bad as part C. Fun/different arm stuff than I'm used to doing, great variance. 

E. 

3 Sets:

Cable Curl x 15 Reps, as heavy as possible (went about 90-100#) 

Cable Rope Push-Downs x Max Reps, drop set (40#, 30#, 20#) 

Rest as needed

-Great finisher 

8/16/16

AM Workout (0500) 

Had a pretty shit workout this morning... I was just feeling tired and beat up, my back was tight, my right shoulder hurts and I was lifting with this totally shitty rusty barbell that had zero spin in it. I've never used such a bad barbell before. It made every clean feel like a muscle-clean. Fucking terrible. I wanted to sleep in today and probably should have. I was not feeling the gym at all. Forced myself into the gym and didn't have a good session.

A.

15 Minutes: 

Build to today’s ‘heavy’ Back Squat x 1 rep 

-Built up to a very easy 365# ... kept numbers low here. 

B.

Every 2 for 6 (3 sets):

Back Squat x 80% (295#) of today’s heavy single

-Complete

C.
On a running clock:

Every 2 for 6 (3 sets):

High Hang Power Clean x 3 reps (60% = 185#)

-Complete

Every 2 for 6 (3 sets):

High Hang Power Clean + Hang Power Clean (70% = 225#)

-Complete

Every 2 for 6 (3 sets):

Power Clean x 2 (80% = 255#)

-Complete

Every 2 for 10 (5 sets):

Clean Pull x 2 (85-90% = 265-285#)

-275# Across ... cleaning felt horrible overall today... a stark contract from last week. I think it was mostly due to the barbell I was using. 

C.

EMOM 21 (7 sets):

12 x GHD Sit-ups

12 x Alternating KB Lunges in Farmer's Carry (24/16 KG)

50 x Double-Unders

-Complete ... this was the easiest conditioning I've done in a long time, probably necessary given how shit I've felt yesterday and today.

PM Workout (1730) 

I felt better working out this afternoon ... albeit the workout itself was much easier. Jumped in a class workout and just had fun with it while going as hard as possible.

A.
Bulgarian Split Squats - 4 sets of 16 (8 each leg) @ 2 second descent, 1 second hold in bottom, 1 second up

-Used 2 x 44# KB in each had across, was going to increase weight each set, but the tempo was a bitch. This was good, usually don't do these with a strict tempo.

B.
On a Running Clock:
AMRAP 6 Minutes:
10 KB Dead-lifts (2 x 44# KB)
10 KB Box Step-ups (2 x 44# KB)

Rest 4:00, then at 10:00...

AMRAP 6 Minutes:
10 Wall-balls (20#)
20 Double-Unders

-5 Rounds
-8 Rounds + 10 Wall-balls