Saturday - December 31, 2011
Strength:
1) Hi- Bar – 235# x 10, 255# x 8, 275# x 8, 295# x 8
2a) Press – 145, 155, 155, 160 (x3)
2b) FS – 205, 215, 235 x 2 (x5)
Conditioning:
Did some 50lb Weightvest Shuttle Sprints (same distances) — clearly not
the same…definitely need to invest in a butcher/prowler when I can.
Skill:
20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.
Pretty good, got 3-4 walks around 25-30ft, practiced these yesterday
on my rest day also, around the same had one that was 34 yesterday which
was a PR…getting more consistent at least, but it takes me awhile to
get warmed up to good longer ones.
Hi-Jump — went 27″, 31″, 30″, 29″, 26″ (called it, knees bugging me a
bit) — Got to 10ft 5in though standing, pretty close to being able to
dunk from a standing position, kinda cool.
Video coming later. Happy new year guys!
Training
Saturday, December 31, 2011
Thursday, December 29, 2011
Thursday - December 29, 2011
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
250, 255, 260, 265, 270 (PR) - 280(F) Felt Great, I've got 280 in the bag soon!
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
185, 195, 205, 215, 225 -- Felt Surprisingly good!
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.
4 rounds for reps/meters/weight of: (Took off of the C2B, Biceps still hurting a bit)
1 minute ME Row for Meters (355, 323, 322, 319)
-rest 1 minute
10 Weighted Ring Dips (35lbs x 4 sets x 10)
Rest 1 minute
1 minute Weighted Plank Hold (125lbs x 4 sets, typically between 40 and 55 seconds)
-rest 1 minute
3 x 10 Weighted GHD Sit-Ups 52lbs
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
250, 255, 260, 265, 270 (PR) - 280(F) Felt Great, I've got 280 in the bag soon!
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
185, 195, 205, 215, 225 -- Felt Surprisingly good!
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.
4 rounds for reps/meters/weight of: (Took off of the C2B, Biceps still hurting a bit)
1 minute ME Row for Meters (355, 323, 322, 319)
-rest 1 minute
10 Weighted Ring Dips (35lbs x 4 sets x 10)
Rest 1 minute
1 minute Weighted Plank Hold (125lbs x 4 sets, typically between 40 and 55 seconds)
-rest 1 minute
3 x 10 Weighted GHD Sit-Ups 52lbs
Wednesday, December 28, 2011
Wednesday, December 28, 2011
1) Hi-Bar Back Squat -- 235 x 10, 270 x 8, 295 x 6, 310 x 4
2a) 4 x 10 Parallette HSPU -- Used 70lb KBs as paralletes, went to just below the handles ~1.5inch deficit
2b) Front Squat - 200 x 5, 235 x 5, 235 x 5, 235 x 5
12 minute AmRap partner WoD:
8 Deadlifts @ 315#
Bear Crawl 15m
30 Double Unders
Crab Crawl 15m
I completed 68 deadlifts (8rounds +4 deads) unbroken at 315 (sets of 8), and did all 240 Double Unders unbroken (sets of 30) as well. I was able to rest a lot going fast and unbroken waiting for my partner to finish, almost wish I could go at this one solo today, definitely my two best movements. We dominated though and it felt really good today. Awesome day…WIN…EVERYTHING
M/F/S = 3/4/2
Tuesday - December 27, 2011
BB Gymnastics
1) 145 x 5 (3 Position Snatch, Floor, Hang, Hi-Hang) — Felt awesome, started flying under on the hi-hang, no fails.
2) 205 x 5 (3 position Clean, floor, hang, hi-hang) — Felt EVEN BETTER! was killing this, will upload a video of my last set (only one I got) later — fast elbows, popping today. Cleans
3) Snatch Balance — (125, 145, 155, 165, 175) x 3 — Not quite as good on these, have a tough time getting in position, but the 175 actually felt the best, so that is encouraging.
Conditioning
3 Rounds for time of:
21 Burpees
21 KBS 70lbs
21 Wall-Ball 20lbs
Time: 10.41
Nothing much to report, unbroken on KBS and Wall Ball, burpees were a little slow though.
Midline (time permitting)
Only had 5 minutes, so I did 70lb KB AmRap in 5 minutes, got 12 (6/arm).
Great day, arm soreness is almost gone, had unreal pop in my hips today.
m/f/s = 1/1/4
BB Gymnastics
1) 145 x 5 (3 Position Snatch, Floor, Hang, Hi-Hang) — Felt awesome, started flying under on the hi-hang, no fails.
2) 205 x 5 (3 position Clean, floor, hang, hi-hang) — Felt EVEN BETTER! was killing this, will upload a video of my last set (only one I got) later — fast elbows, popping today. Cleans
3) Snatch Balance — (125, 145, 155, 165, 175) x 3 — Not quite as good on these, have a tough time getting in position, but the 175 actually felt the best, so that is encouraging.
Conditioning
3 Rounds for time of:
21 Burpees
21 KBS 70lbs
21 Wall-Ball 20lbs
Time: 10.41
Nothing much to report, unbroken on KBS and Wall Ball, burpees were a little slow though.
Midline (time permitting)
Only had 5 minutes, so I did 70lb KB AmRap in 5 minutes, got 12 (6/arm).
Great day, arm soreness is almost gone, had unreal pop in my hips today.
m/f/s = 1/1/4
Sunday, December 25, 2011
Sunday - December 25, 2011
“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
For time.
Time: 55.18 as RX
Went unbroken through the 11th day (HSPU, went 8/3 both sets), broke the hang squat snatches (2xF) on the 12th day, HSPU, and FS (7/5)…
Overall Thoughts — Fun, really not as bad once you got into it, I wish I would’ve gone faster on the first 9 days, it was intimidating and I didn’t have much reason to rest, going unbroken was pretty easy…Chest-To-Bar killed (arms still blown up), pistols, hang squat snatch and muscle-ups were what I looked forward to the least. On the upside, HSPU kipping went great, and all the Muscle-Ups and C&J’s were easy. Should’ve gone unbroken on the Front Squats, but rushed getting on the bar to try to finish…
Fun test, glad I did it…Rest Day: Earned/Needed
M/F/S = 1/4/6
“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
For time.
Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.
Time: 55.18 as RX
Went unbroken through the 11th day (HSPU, went 8/3 both sets), broke the hang squat snatches (2xF) on the 12th day, HSPU, and FS (7/5)…
Overall Thoughts — Fun, really not as bad once you got into it, I wish I would’ve gone faster on the first 9 days, it was intimidating and I didn’t have much reason to rest, going unbroken was pretty easy…Chest-To-Bar killed (arms still blown up), pistols, hang squat snatch and muscle-ups were what I looked forward to the least. On the upside, HSPU kipping went great, and all the Muscle-Ups and C&J’s were easy. Should’ve gone unbroken on the Front Squats, but rushed getting on the bar to try to finish…
Fun test, glad I did it…Rest Day: Earned/Needed
M/F/S = 1/4/6
Saturday, December 24, 2011
Saturday - December 24, 2011
Strength
5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.
250lbs -- Easy, held solid form and worked on speed.
Dynamic Strength
1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.
245 + Green Bands -- Easy
1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.
125 + Doubled up Reds, pretty heavy on the band tension.
Conditioning/Speed
4x100m Shuttle Run – rest 1:1
15, 17, 16, 17
Crazy sore
Strength
5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.
250lbs -- Easy, held solid form and worked on speed.
Dynamic Strength
1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.
245 + Green Bands -- Easy
1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.
125 + Doubled up Reds, pretty heavy on the band tension.
Conditioning/Speed
4x100m Shuttle Run – rest 1:1
15, 17, 16, 17
Crazy sore
Thursday, December 22, 2011
Thursday, December 22, 2011
Strength
1a) 7X2 Hang Power Cleans – heaviest possible, rest 15 sec.
225# - No Misses, worked on fast Elbows and footwork
1b) 7X2 Hang Squat Snatches – heaviest possible, rest 15 sec.
155# Missed 3 out of the first 4, then hit all of them out, felt really good once I got warm.
1c) 7X2 Jerks (Split)– heaviest possible, rest 60 sec.
185# -- Had to drop to singles in the later sets, some mad shoulder pain.
Overall this was very tough, mainly just fatiguing on the shoulders and mind. Felt pretty technically proficient except on the Jerk.
Conditioning
100 Pullups
Row 1k
100 Burpees
Time: 20.22
It is incredible how much this sport can still humble you after a few years of doing it. No matter how high your deadlift, or how low your mile time, the simplest chipper can come along and just wreck shop. I was totally blown out in the upper body from this WoD -- this is the reason I do CrossFit. She never fails to cock-slap you in the face, and she is such a temptress, luring you to stop, to not finish the 100 burpees. And you never feel a better sense of accomplishment than when you clap at 100, regardless of your time, because you beat that bitch away like she was Jennifer Aniston.
Strength
1a) 7X2 Hang Power Cleans – heaviest possible, rest 15 sec.
225# - No Misses, worked on fast Elbows and footwork
1b) 7X2 Hang Squat Snatches – heaviest possible, rest 15 sec.
155# Missed 3 out of the first 4, then hit all of them out, felt really good once I got warm.
1c) 7X2 Jerks (Split)– heaviest possible, rest 60 sec.
185# -- Had to drop to singles in the later sets, some mad shoulder pain.
Overall this was very tough, mainly just fatiguing on the shoulders and mind. Felt pretty technically proficient except on the Jerk.
Conditioning
100 Pullups
Row 1k
100 Burpees
Time: 20.22
It is incredible how much this sport can still humble you after a few years of doing it. No matter how high your deadlift, or how low your mile time, the simplest chipper can come along and just wreck shop. I was totally blown out in the upper body from this WoD -- this is the reason I do CrossFit. She never fails to cock-slap you in the face, and she is such a temptress, luring you to stop, to not finish the 100 burpees. And you never feel a better sense of accomplishment than when you clap at 100, regardless of your time, because you beat that bitch away like she was Jennifer Aniston.
Wednesday, December 21, 2011
Wednesday - December 21, 2011
Big day!
1a) Hi-Bar Back Squat 4 x 5
275, 295, 305, 320 x 5 (PR I believe, not sure on this though, definitely for high-bar)
1b) Push Press 4 x 5
185, 200, 200, 200 x 3(F)
2a) Clean grip Deadlift Pin Pulls
225 + Double Green Band x 5 x 2
2b) Pendlay Row 5 x 5
205lbs x 5 x 5
Conditioning
7 Rounds of:
1 Minute max distance handstand walks
25 / 25 / 32 / 25 / 22 / 34 / 36 (results in feet gone in the minute)
1 Minute max time accumulated in a Ring L-Sit
23 / 15 / 14 / 15 / 14 / 15 / 16 (Results in seconds held in the minute)
Back Squats felt very good, like, very good! Push Presses were very tough with only 30 seconds between the back squat set and the PP's. The conditioning WoD was awesome, I've never felt that level of control in the handstand, making gigantic progress quickly on these, nothing makes me happier than that! Onward and upward
Big day!
1a) Hi-Bar Back Squat 4 x 5
275, 295, 305, 320 x 5 (PR I believe, not sure on this though, definitely for high-bar)
1b) Push Press 4 x 5
185, 200, 200, 200 x 3(F)
2a) Clean grip Deadlift Pin Pulls
225 + Double Green Band x 5 x 2
2b) Pendlay Row 5 x 5
205lbs x 5 x 5
Conditioning
7 Rounds of:
1 Minute max distance handstand walks
25 / 25 / 32 / 25 / 22 / 34 / 36 (results in feet gone in the minute)
1 Minute max time accumulated in a Ring L-Sit
23 / 15 / 14 / 15 / 14 / 15 / 16 (Results in seconds held in the minute)
Back Squats felt very good, like, very good! Push Presses were very tough with only 30 seconds between the back squat set and the PP's. The conditioning WoD was awesome, I've never felt that level of control in the handstand, making gigantic progress quickly on these, nothing makes me happier than that! Onward and upward
Tuesday, December 20, 2011
Tuesday - December 20, 2011
15 Minutes to establish a 1RM Snatch:
Snatch – 190lbs, felt great, 200 was close ( Snatches )
15 Minutes to establish a 1RM C&J:
C&J – Different story, actual C&J was 225, but I got pissed later and ripped up 250 and push pressed it…so however we count that. Feet were glued to the ground on the Jerk today.
3 Rounds for time of:
7 Muscle-Ups
21 DB Thrusters 35/arm
MetCon: 6.47 – MU’s – UB, UB, 4/3 – Thrusters – UB, 11/10, 7/8/6 – suck at DB thrusters
Establish a 3RM TGU (must be done 3 consecutive reps on each arm to count):
TGU – 75lbs x 3 both arms…only one set right after the metcon, could’ve hit higher for sure, had to coach though. Video of full day coming later.
15 Minutes to establish a 1RM Snatch:
Snatch – 190lbs, felt great, 200 was close ( Snatches )
15 Minutes to establish a 1RM C&J:
C&J – Different story, actual C&J was 225, but I got pissed later and ripped up 250 and push pressed it…so however we count that. Feet were glued to the ground on the Jerk today.
3 Rounds for time of:
7 Muscle-Ups
21 DB Thrusters 35/arm
MetCon: 6.47 – MU’s – UB, UB, 4/3 – Thrusters – UB, 11/10, 7/8/6 – suck at DB thrusters
Establish a 3RM TGU (must be done 3 consecutive reps on each arm to count):
TGU – 75lbs x 3 both arms…only one set right after the metcon, could’ve hit higher for sure, had to coach though. Video of full day coming later.
Sunday, December 18, 2011
Sunday - December 18, 2011
1) 3 Rounds for time of:
7 Squat Clean to Thrusters @ 155/105#
50 **Unbroken** Double-Unders
15 Toes to Bar
9.10 — only one break on DUs (first set on 11), Squat Clean Thrusters were all singles, cant quite string these together yet.
Rest 10 minutes
2) Establish a 1 Rep Max Pull-Up in 15 minutes
125lbs (weighed in at 208lbs) PR
Rest 5 minutes
3) Adding 3 reps each round to the ladder…
10 minute AMRAP of:
3 HSPU
6 Hang Power Snatch @ 95/65#
9 KBS 32/24kg
3 rounds + 20 (12 HSPU, 8 HPSn) — HSPU all kipping, 3 no reps for coming off the wall at the top, but overall felt good for being relatively new to kipping. Traps/Upper Back were lit up!
1) 3 Rounds for time of:
7 Squat Clean to Thrusters @ 155/105#
50 **Unbroken** Double-Unders
15 Toes to Bar
9.10 — only one break on DUs (first set on 11), Squat Clean Thrusters were all singles, cant quite string these together yet.
Rest 10 minutes
2) Establish a 1 Rep Max Pull-Up in 15 minutes
125lbs (weighed in at 208lbs) PR
Rest 5 minutes
3) Adding 3 reps each round to the ladder…
10 minute AMRAP of:
3 HSPU
6 Hang Power Snatch @ 95/65#
9 KBS 32/24kg
3 rounds + 20 (12 HSPU, 8 HPSn) — HSPU all kipping, 3 no reps for coming off the wall at the top, but overall felt good for being relatively new to kipping. Traps/Upper Back were lit up!
Saturday, December 17, 2011
Saturday, December 17, 2011
1) 15 minutes Snatch Off Blocks (Above Knee)
Worked up to 165, felt real good today, good speed underneath, I like these.
2a) Back Squat 10 x 2, 65% + 20% Band
245 + 2 Red Bands x 10 x 2 — Great speed today up and down
2b) Bench Press 10 x 2, 65% + 20% Chain (band)
215 + Doubled Up Purple Bands x 10 x 2 — Little slower on these, maybe too much band, still am a bit shaky on measuring this…
2 Hour Krav Maga/Striking seminar in place of the WoD, though I did play around on the monkey bar things yesterday and today in the warm-up, was making it the full rig (40ft) then dropping due to hands/ripping.
1) 15 minutes Snatch Off Blocks (Above Knee)
Worked up to 165, felt real good today, good speed underneath, I like these.
2a) Back Squat 10 x 2, 65% + 20% Band
245 + 2 Red Bands x 10 x 2 — Great speed today up and down
2b) Bench Press 10 x 2, 65% + 20% Chain (band)
215 + Doubled Up Purple Bands x 10 x 2 — Little slower on these, maybe too much band, still am a bit shaky on measuring this…
2 Hour Krav Maga/Striking seminar in place of the WoD, though I did play around on the monkey bar things yesterday and today in the warm-up, was making it the full rig (40ft) then dropping due to hands/ripping.
Thursday, December 15, 2011
Thursday - December 15, 2011
A: Strength
1) Take 15 minutes to work up to a heavy Jerk (any style).
245lbs -- Was ok, still need so much work on this, missed at 225
185 x 2 sets
2b) 4X5 Clean Pulls – heaviest possible, use straps.
315 x 2 sets of 5 reps
3) 3X45’ Sled Pull Through – heaviest possible, rest 90 sec.
Did band pull-throughs
A: Strength
1) Take 15 minutes to work up to a heavy Jerk (any style).
245lbs -- Was ok, still need so much work on this, missed at 225
Notes: Keep going up until form breaks or you miss twice because of load.2a) 4X2 1 Split Jerk + 1 Behind the Neck Split Jerk @ 80% of above – rest 60 sec.
185 x 2 sets
2b) 4X5 Clean Pulls – heaviest possible, use straps.
315 x 2 sets of 5 reps
3) 3X45’ Sled Pull Through – heaviest possible, rest 90 sec.
Did band pull-throughs
Wednesday, December 14, 2011
Wednesday - December, 14, 2011
Strength
1) Take 15 minutes to work up to a heavy Power Clean.
135, 185, 215, 235, 250, 265 (F), 265 -- Form was eh on the 265, but I went off that anyway, needed to warm up and get the lacrosse ball in the shoulders more before.
2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above – rest 10 sec ONLY. (T&G reps)
2b) 4×5 1&1/4 Front Squats – heaviest possible
2a) 225, 225 x 1
2b) 215, 215 x 4
Had to stop here, shoulders killing me, totally taxed full body...
Rest 2 hours then...
Skill/Conditioning
15 minute AMRAP of:
ME/UB Muscle-Ups
ME/UB Double-Unders
Max of 7 Sets
1. 8/72
2. 5/45
3. 5/53
4. 6/20
5. 5/32
6. 4/50
7. 4/54
Total: 37/328 -- Happy with this.
Strength
1) Take 15 minutes to work up to a heavy Power Clean.
135, 185, 215, 235, 250, 265 (F), 265 -- Form was eh on the 265, but I went off that anyway, needed to warm up and get the lacrosse ball in the shoulders more before.
2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above – rest 10 sec ONLY. (T&G reps)
2b) 4×5 1&1/4 Front Squats – heaviest possible
2a) 225, 225 x 1
2b) 215, 215 x 4
Had to stop here, shoulders killing me, totally taxed full body...
Rest 2 hours then...
Skill/Conditioning
15 minute AMRAP of:
ME/UB Muscle-Ups
ME/UB Double-Unders
Max of 7 Sets
1. 8/72
2. 5/45
3. 5/53
4. 6/20
5. 5/32
6. 4/50
7. 4/54
Total: 37/328 -- Happy with this.
Tuesday, December 13, 2011
Tuesday - December 13, 2011
Strength
1) Take 15 minutes to work up to a heavy Snatch (any style).
75, 125, 145, 155, 165, 175 (Few fails in between @ 165/175)
2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable) @ 140lbs
2b) 4X10 Strict Weighted HSPU – rest 60 sec.
20lb Weightvest, hands on 45s to an abmat. Sets were pretty solid - 4,3,3 or 3,3,2,2
21-15-9 of:
Snatch Balances @ 135/95#
C2B Pullups
GHD Situps
For time. 15.59
Scaled Snatch Balances to 125, had a rough time popping in the shoulders after the strength session - happy with the day though, tough for sure.
Strength
1) Take 15 minutes to work up to a heavy Snatch (any style).
75, 125, 145, 155, 165, 175 (Few fails in between @ 165/175)
2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable) @ 140lbs
2b) 4X10 Strict Weighted HSPU – rest 60 sec.
20lb Weightvest, hands on 45s to an abmat. Sets were pretty solid - 4,3,3 or 3,3,2,2
Notes: Standard is hands on 45# (that says FOURTY FIVE, not 25) plates with an ab-mat in the middle. Use whatever you can to weight yourself. A tight vest should be the best option. As far as scaling… Only do these with weight if you can do them on 25# plates UB without weight. If you cannot do the 10 strict you MAY NOT scale to kipping. You may scale to an ab-mat with no plates, or build a target for your head at any height, but DO NOT kip. These do not need to be UB.Conditioning
21-15-9 of:
Snatch Balances @ 135/95#
C2B Pullups
GHD Situps
For time. 15.59
Scaled Snatch Balances to 125, had a rough time popping in the shoulders after the strength session - happy with the day though, tough for sure.
Sunday, November 27, 2011
Sunday - November 27, 2011
Handstand Walks -- got up to ~25ft -- felt awesome! Really excited because I went away from these for a long time.
Rope Climbs
Muscle-Ups/Ring work
then..
Death by Taters (70lbs)
12 + 11 Rounds.
then...
4 x 20s Intervals on Rower -- all around 130m -- Pace was solid in the 1:1x
Handstand Walks -- got up to ~25ft -- felt awesome! Really excited because I went away from these for a long time.
Rope Climbs
Muscle-Ups/Ring work
then..
Death by Taters (70lbs)
12 + 11 Rounds.
then...
4 x 20s Intervals on Rower -- all around 130m -- Pace was solid in the 1:1x
Wednesday, November 23, 2011
Monday, November 21, 2011
Monday - November 21 - 2011
AM -
Press
105 x 3
120 x 3
135 x 8
then..
Press 90 x 10
Ring Dips 53lbs x 5
Press 90 x 10
Ring Dips x 4
Press 85 x 10
Ring Dips x 4
Press 85 x 10
Ring Dips x 3
PM - OW! Fuck this was hard as hell today...Thrusters must have gotten me yesterday!
AM -
Press
105 x 3
120 x 3
135 x 8
then..
Press 90 x 10
Ring Dips 53lbs x 5
Press 90 x 10
Ring Dips x 4
Press 85 x 10
Ring Dips x 4
Press 85 x 10
Ring Dips x 3
PM - OW! Fuck this was hard as hell today...Thrusters must have gotten me yesterday!
| BS 10 | 228 | FS 5 | 198 | ||
| 8 | 266 | 5 | 214.5 | ||
| 8 | 285 | 5 | 231 | ||
| 8 | 304 | 5 | 231 |
Sunday, November 20, 2011
Sunday - November 20, 2011
21-15-9:
KB Thruster Right Arm (53#)
KB Thruster Left Arm
Chest-to-Bar
Time. 8.59
It was like a screwed up version of Fran -- fun though, felt good, CTB were popping today!
then..
One-Armed BB Snatch -- Worked up to 130lbs each arm, felt awesome
Knee Snatches - 25lbs
Box Jumps for height - 45.5"
21-15-9:
KB Thruster Right Arm (53#)
KB Thruster Left Arm
Chest-to-Bar
Time. 8.59
It was like a screwed up version of Fran -- fun though, felt good, CTB were popping today!
then..
One-Armed BB Snatch -- Worked up to 130lbs each arm, felt awesome
Knee Snatches - 25lbs
Box Jumps for height - 45.5"
Friday - November 18, 2011
Some banded squats with Tom then...
3-6-9-12-15-18-21-24-27-30-27-24 in 5 minutes Double Unders
then Squat Cleans
135 x 3 x 2
165 x 2 x 2
195 x 1
225 x 1
240 x 1
250 x 1
255 x 1
260 x 1
265 x F
These felt amazing! Very quick, very powerful!
Then 49 burpees in 2 minutes and 16 Bear Complexes in 3.20 @95lbs
Some banded squats with Tom then...
3-6-9-12-15-18-21-24-27-30-27-24 in 5 minutes Double Unders
then Squat Cleans
135 x 3 x 2
165 x 2 x 2
195 x 1
225 x 1
240 x 1
250 x 1
255 x 1
260 x 1
265 x F
These felt amazing! Very quick, very powerful!
Then 49 burpees in 2 minutes and 16 Bear Complexes in 3.20 @95lbs
Wednesday, November 16, 2011
Tuesday - November 15, 2011
3 Rounds of:
10 OHS @ 135lbs
50 Double Unders
Time: ~5.10 -- Jump Rope broke, and I went through a horrible process of DU's -- broke like 15 times at least...real unhappy with it but w.e
Then...
Power Cleans every minute on the minute (ish) 2 Cleans...
185 x 8, 205 x 8, 225 x 4, 235 x 6 (if I remember right)
then..
Partner Band Sprints! These were so fun
3 Rounds of:
10 OHS @ 135lbs
50 Double Unders
Time: ~5.10 -- Jump Rope broke, and I went through a horrible process of DU's -- broke like 15 times at least...real unhappy with it but w.e
Then...
Power Cleans every minute on the minute (ish) 2 Cleans...
185 x 8, 205 x 8, 225 x 4, 235 x 6 (if I remember right)
then..
Partner Band Sprints! These were so fun
Monday, November 14, 2011
Monday - November 14, 2011
AM - Press
100 x 5
115 x 5
130 x 9
then...
90 x 10
5 Ring Dips @ 45lbs
85 x 10
4 Ring Dips @ 45 lbs
75 x 10
3 Ring Dips @ 45lbs
PM -
Back Squat 10 x 230lbs
Front Squat 5 x 200lbs
Back Squat 8 x 250lbs
Front Squat 5 x 230lbs
Back Squat 6 x 265lbs
Front Squat 5 x 250lbs
Back Squat 6 x 285lbs
Front Squat 5 x 250lbs
Back Squat 6(7) x 305lbs
Back squats all Hi-Bar...rough session for me in the PM...My legs were still a bit toasted from the sprints and thrusters on Saturday. Felt great to get in and kick my own ass a little bit. Presses were super light compared to where I used to be and I felt it, but they felt great to get back in and hit. I will make progress here quickly
AM - Press
100 x 5
115 x 5
130 x 9
then...
90 x 10
5 Ring Dips @ 45lbs
85 x 10
4 Ring Dips @ 45 lbs
75 x 10
3 Ring Dips @ 45lbs
PM -
Back Squat 10 x 230lbs
Front Squat 5 x 200lbs
Back Squat 8 x 250lbs
Front Squat 5 x 230lbs
Back Squat 6 x 265lbs
Front Squat 5 x 250lbs
Back Squat 6 x 285lbs
Front Squat 5 x 250lbs
Back Squat 6(7) x 305lbs
Back squats all Hi-Bar...rough session for me in the PM...My legs were still a bit toasted from the sprints and thrusters on Saturday. Felt great to get in and kick my own ass a little bit. Presses were super light compared to where I used to be and I felt it, but they felt great to get back in and hit. I will make progress here quickly
Sunday, November 13, 2011
Saturday - November 12, 2011
20 Minutes EMOM:
2 Thrusters @ 145
2 Strict CTB Pull-Ups
then...
Run 1600m
Rest 3 min
Run 1200m
Rest 2 min
Run 800m
Rest 1 min
Run 400
My Mile was 5.02, half mile was ~2.40 and 400 felt very fast. This workout buried me but my intensity was fantastically high due to the class atmosphere. Should've gone heavier on the Thrusters, they felt heavy in warm-ups but ended up being way too light.
20 Minutes EMOM:
2 Thrusters @ 145
2 Strict CTB Pull-Ups
then...
Run 1600m
Rest 3 min
Run 1200m
Rest 2 min
Run 800m
Rest 1 min
Run 400
My Mile was 5.02, half mile was ~2.40 and 400 felt very fast. This workout buried me but my intensity was fantastically high due to the class atmosphere. Should've gone heavier on the Thrusters, they felt heavy in warm-ups but ended up being way too light.
Friday, November 11, 2011
Friday - November 11, 2011
Run 350m
5 Rounds of:
8 Pistols
8 Power Snatches (105lbs)
4 Muscle-Ups
Max Effort 500m Row (1.45)
Total time was 14.03 or 15.03...not sure.
Pistols and Muscle-Ups felt real good, slow and steady as always, but solid. Snatches felt oddly heavy, efficiency was low, but overall was decently happy with the WoD.
Run 350m
5 Rounds of:
8 Pistols
8 Power Snatches (105lbs)
4 Muscle-Ups
Max Effort 500m Row (1.45)
Total time was 14.03 or 15.03...not sure.
Pistols and Muscle-Ups felt real good, slow and steady as always, but solid. Snatches felt oddly heavy, efficiency was low, but overall was decently happy with the WoD.
Wednesday, November 9, 2011
Wednesday - November 9, 2011
Row 300m
20 Push Presses @ 135
Row 300m
15 PP
Row 300m
10 PP
Row 300m
5 PP
Time: 8.41
then 5 minutes to establish a max clean -- 260lbs
then...
Kroc Rows and Glute Ham Raises
Pretty happy with the Clean and the time on the MetCon was ok...considering STOH is not my thing.
Row 300m
20 Push Presses @ 135
Row 300m
15 PP
Row 300m
10 PP
Row 300m
5 PP
Time: 8.41
then 5 minutes to establish a max clean -- 260lbs
then...
Kroc Rows and Glute Ham Raises
Pretty happy with the Clean and the time on the MetCon was ok...considering STOH is not my thing.
Tuesday, November 8, 2011
Tuesday - November 8, 2011
AM -
Bench Press
5 x 170
5 x 195
8 x 220
3 x 10 x 150
Some Dips and Curls...(Yep...curls, have been doing some reading on Oly Athletes strengthening their elbows, and curls are a big way...soooo here it goes haha, very very very funny to be doing this workout this morning, old school for sure)
PM -
Hatch Squats (results below)
Squats felt fantastic, Hi-Bar is starting to come along, I will probably get pretty aggressive with these pretty quick as I get more familiar, still relatively light-weight for where I should be working. We'll see though, consistency is king. Double tomorrow!
AM -
Bench Press
5 x 170
5 x 195
8 x 220
3 x 10 x 150
Some Dips and Curls...(Yep...curls, have been doing some reading on Oly Athletes strengthening their elbows, and curls are a big way...soooo here it goes haha, very very very funny to be doing this workout this morning, old school for sure)
PM -
Hatch Squats (results below)
Squats felt fantastic, Hi-Bar is starting to come along, I will probably get pretty aggressive with these pretty quick as I get more familiar, still relatively light-weight for where I should be working. We'll see though, consistency is king. Double tomorrow!
| 1*10 | 228 | 1*5 | 198 | ||||||||||||||||||||||||||
| 1*8 | 247 | 1*5 | 214.5 | ||||||||||||||||||||||||||
| 1*8 | 266 | 1*5 | 231 | ||||||||||||||||||||||||||
| 1*8 | 285 | 1*5 | 231 |
Monday, November 7, 2011
Monday - November 7th, 2011
Snatch Work-
Power Snatch, OHS x 2, Squat Snatch
95, 125, 140, 155, 165 (F on SS)
then...
Mainsite WoD
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Time: 5.15
Arms and shoulders are still bugging me, the WoD went ok - had to come off after 4 MU's on the last set, and it took me 15 seconds to re-control the rings and finish. Snatches were ok, shoulders felt solid for that portion at least.
Snatch Work-
Power Snatch, OHS x 2, Squat Snatch
95, 125, 140, 155, 165 (F on SS)
then...
Mainsite WoD
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Time: 5.15
Arms and shoulders are still bugging me, the WoD went ok - had to come off after 4 MU's on the last set, and it took me 15 seconds to re-control the rings and finish. Snatches were ok, shoulders felt solid for that portion at least.
Sunday, November 6, 2011
Sunday - November 6, 2011
AM - 2 Football Games
Afternoon -
Hatch Squat -
Back Squat (Hi-Bar) 205 x 10, 240 x 8, 255 x 6, 270 x 4
Front Squat - 200 x 5, 230 x 5 x 3
Squats felt ok, I am so posterior chain dominant that I push way forward on Hi-Bar as I get tired, fire my hips a lot. Not necessarily a bad thing, but it will be good for me to even myself out a bit. Just a little rest day squatting :)
AM - 2 Football Games
Afternoon -
Hatch Squat -
Back Squat (Hi-Bar) 205 x 10, 240 x 8, 255 x 6, 270 x 4
Front Squat - 200 x 5, 230 x 5 x 3
Squats felt ok, I am so posterior chain dominant that I push way forward on Hi-Bar as I get tired, fire my hips a lot. Not necessarily a bad thing, but it will be good for me to even myself out a bit. Just a little rest day squatting :)
Saturday, November 5, 2011
Saturday - November 5, 2011
So I was going to try to back-log everything I missed, but that appears to be impossible at this point (Most notable was 402 FGB). Did CFTotal today
385 Back Squat
165 Press
525 Deadlift (PR)
The Squat felt horrible, early morning squatting with little warm-up was not feeling great. Also I went from 385 straight to 410, probably too big of a jump too high. I know I have 410 in my for sure, but I need to get high enough that 400 is in the bag any day. Press...was....shit. Like "I'm totally re-working my programming" shitty. Had no control, midline broke, bad form, no power...sigh. Luckily the Deadlift saved my day. Everything felt light. 435, 475 and 500 all were just step up and rip it, easy. 515 was a bit more work and 525 was a struggle, but they all felt great. Super happy with this PR.
Since the move things have been hectic and it has been hard for me to find time for programming and things. My upper body stamina and strength have been disappointing lately - so I am going to try to get back on 5/3/1, it was the hayday of my shoulder strength. I am going to try to hit Push Press, Front Squat and OHS often in my metcons -- big plans but I'm just hoping I can stay up on everything CF Related while working on these. Priorities:
Shoulder Strength/Endurance - Mainly Press, HSPU, OHS
Oly Lifts - Snatch and Jerk mainly
Gymnastics - Handstands, and maintain muscle-ups/pull-ups/pulling strength.
As January nears I will switch my focus to endurance and metcon.
So I was going to try to back-log everything I missed, but that appears to be impossible at this point (Most notable was 402 FGB). Did CFTotal today
385 Back Squat
165 Press
525 Deadlift (PR)
The Squat felt horrible, early morning squatting with little warm-up was not feeling great. Also I went from 385 straight to 410, probably too big of a jump too high. I know I have 410 in my for sure, but I need to get high enough that 400 is in the bag any day. Press...was....shit. Like "I'm totally re-working my programming" shitty. Had no control, midline broke, bad form, no power...sigh. Luckily the Deadlift saved my day. Everything felt light. 435, 475 and 500 all were just step up and rip it, easy. 515 was a bit more work and 525 was a struggle, but they all felt great. Super happy with this PR.
Since the move things have been hectic and it has been hard for me to find time for programming and things. My upper body stamina and strength have been disappointing lately - so I am going to try to get back on 5/3/1, it was the hayday of my shoulder strength. I am going to try to hit Push Press, Front Squat and OHS often in my metcons -- big plans but I'm just hoping I can stay up on everything CF Related while working on these. Priorities:
Shoulder Strength/Endurance - Mainly Press, HSPU, OHS
Oly Lifts - Snatch and Jerk mainly
Gymnastics - Handstands, and maintain muscle-ups/pull-ups/pulling strength.
As January nears I will switch my focus to endurance and metcon.
Wednesday, October 19, 2011
Wednesday - October 19, 2011
Games WoD 5:
AmRap 20 minutes:
5 Power Cleans @ 145lbs
10 Toes-To-Bar
15 Wall Balls
Total - 10 Rounds + 5 Wall Balls (PR by 3 reps)
Games WoD 6:
AmRap 7 minutes:
Ladders Thruster / Chest-to-Bar Pull-Ups 3,6,9,12,15,18....
Total: Went through the round of 12 in just under 5 minutes, but had to shut it down - my shoulders finally felt like they were giving out on my. A little disappointing but all in all this experience was a huge success.
What I learned:
My Shoulder longevity is no where near where it needs to be. My legs feel relatively fresh after working through this, however my shoulders feel like they are totally fucked. I need to start amping up the shoulder movements and strength-endurance work. Also I found a few holes, box jumps being the main one. Secondly Squat Cleans and SC Thrusters take way too much out of me. I believe my metcon is much better than it was during the open and that is how I was able to work through these with little intensity. Now I just need to get my muscular endurance up a bit and spread the wealth on skills, while hammering the shoulders a bit more. Next 2 days off before the competition Saturday, hoping my shoulder heals up.
Games WoD 5:
AmRap 20 minutes:
5 Power Cleans @ 145lbs
10 Toes-To-Bar
15 Wall Balls
Total - 10 Rounds + 5 Wall Balls (PR by 3 reps)
Games WoD 6:
AmRap 7 minutes:
Ladders Thruster / Chest-to-Bar Pull-Ups 3,6,9,12,15,18....
Total: Went through the round of 12 in just under 5 minutes, but had to shut it down - my shoulders finally felt like they were giving out on my. A little disappointing but all in all this experience was a huge success.
What I learned:
My Shoulder longevity is no where near where it needs to be. My legs feel relatively fresh after working through this, however my shoulders feel like they are totally fucked. I need to start amping up the shoulder movements and strength-endurance work. Also I found a few holes, box jumps being the main one. Secondly Squat Cleans and SC Thrusters take way too much out of me. I believe my metcon is much better than it was during the open and that is how I was able to work through these with little intensity. Now I just need to get my muscular endurance up a bit and spread the wealth on skills, while hammering the shoulders a bit more. Next 2 days off before the competition Saturday, hoping my shoulder heals up.
Tuesday, October 18, 2011
Tuesday - October 18, 2011
Open WoD 3:
AmRap 5 minutes:
165lb Squat Clean and Jerk
Total: 22 Reps + 1 Squat Clean (Score: 45pts)
This was a PR by 1 rep + the squat clean. Still need to work on this, calves were horrible, but on the upside I thrustered all of these. Last time I had to squat clean and get set then jerk it. However I need to keep working on speed and finding a way to make these tax me less.
Open WoD 4:
AmRap 10 minutes:
60 Bar Facing Burpees
30 OHS @ 120lbs
10 Muscle-Ups
Score: 100 Reps (1 Round)
This is a PR by 7 reps, and honestly although I am pretty beat up this WoD was not 1/2 as bad as I remember it last time. Moved through the burpees just under 5 minutes, hit the OHS in 12, 10, 8 then hit MU's in 4, 3, 3 and felt pretty good. I think fresh I could get back on the burpees pretty substantially.
Happy with today, 3/4 PRs
Open WoD 3:
AmRap 5 minutes:
165lb Squat Clean and Jerk
Total: 22 Reps + 1 Squat Clean (Score: 45pts)
This was a PR by 1 rep + the squat clean. Still need to work on this, calves were horrible, but on the upside I thrustered all of these. Last time I had to squat clean and get set then jerk it. However I need to keep working on speed and finding a way to make these tax me less.
Open WoD 4:
AmRap 10 minutes:
60 Bar Facing Burpees
30 OHS @ 120lbs
10 Muscle-Ups
Score: 100 Reps (1 Round)
This is a PR by 7 reps, and honestly although I am pretty beat up this WoD was not 1/2 as bad as I remember it last time. Moved through the burpees just under 5 minutes, hit the OHS in 12, 10, 8 then hit MU's in 4, 3, 3 and felt pretty good. I think fresh I could get back on the burpees pretty substantially.
Happy with today, 3/4 PRs
Monday, October 17, 2011
Monday - October 17, 2011
My re-test of the CF Open has begun. I have been wanting to hit these events again, though in a different light. I did the open fully fresh and rested, screwed up my entire training for almost 6 weeks by timing out the workouts each week. I wanted to go at them this time totally fatigued and see how my training to this point has prepared me.
Open WoD 1:
AmRap 10mins:
30 Double Unders
15 Power Snatches (75lbs)
Score: 6rnds + 30 Double Unders (30 pt improvement)
rest 45 minutes then...
Open WoD 2:
AmRap 15mins:
9 Deadlifts @ 155lbs
12 Hand Release Push-Ups
15 Box Jumps @ 24"
Score: 10 rnds + 7 Push-Ups (14 pt loss)
I will post thoughts and comments upon completion!
My re-test of the CF Open has begun. I have been wanting to hit these events again, though in a different light. I did the open fully fresh and rested, screwed up my entire training for almost 6 weeks by timing out the workouts each week. I wanted to go at them this time totally fatigued and see how my training to this point has prepared me.
Open WoD 1:
AmRap 10mins:
30 Double Unders
15 Power Snatches (75lbs)
Score: 6rnds + 30 Double Unders (30 pt improvement)
rest 45 minutes then...
Open WoD 2:
AmRap 15mins:
9 Deadlifts @ 155lbs
12 Hand Release Push-Ups
15 Box Jumps @ 24"
Score: 10 rnds + 7 Push-Ups (14 pt loss)
I will post thoughts and comments upon completion!
Sunday, October 16, 2011
Sunday - October 16, 2011
"Grace" - 2.08 (PR)
then...
Tabata Bottom-to-Bottom Air Squats -- not sure what my score was, I think I had 8 one interval. I have a long way to go to where I want to go with Air Squat longevity -- Then hit some double unders, which went horribly after my legs were jello - oh well. Still recovering a bit from Friday night - pretty happy with Grace though... Sub 2 was easily there, just haven't flirted with it before. Next time 1.50 locked up fo sho.
"Grace" - 2.08 (PR)
then...
Tabata Bottom-to-Bottom Air Squats -- not sure what my score was, I think I had 8 one interval. I have a long way to go to where I want to go with Air Squat longevity -- Then hit some double unders, which went horribly after my legs were jello - oh well. Still recovering a bit from Friday night - pretty happy with Grace though... Sub 2 was easily there, just haven't flirted with it before. Next time 1.50 locked up fo sho.
Saturday, October 15, 2011
Wednesday, October 12, 2011
Wednesday - October 12, 2011
500 Double Unders --- 8.28 (PR by default, never done 500 straight through, horrible experience)
then...
5 x 5 DL - 375, 405, 425 (PR)
then...
Death by Double Burpee (2 Burpees first, 4, 6, etc.) - Total 9+19 (109 Burpees in 10 minutes with 25lb weightvest on)
Had a lot of fun with the 5pm class! - DL's were ok, could've gone more but happy with that - MetCons on each side definitely were solid efforts - had a good push today! Sleep has been iffy lately - trying my best on this front.
500 Double Unders --- 8.28 (PR by default, never done 500 straight through, horrible experience)
then...
5 x 5 DL - 375, 405, 425 (PR)
then...
Death by Double Burpee (2 Burpees first, 4, 6, etc.) - Total 9+19 (109 Burpees in 10 minutes with 25lb weightvest on)
Had a lot of fun with the 5pm class! - DL's were ok, could've gone more but happy with that - MetCons on each side definitely were solid efforts - had a good push today! Sleep has been iffy lately - trying my best on this front.
Tuesday, October 11, 2011
Monday, October 10, 2011
Monday - October 10, 2011
- AM Session:
10 Minute AmRap:
3 HSPU
6 OHS @ 135lbs
9 GHD Sit-Ups
Total: 6 Rounds even.
More coming in the PM -- this felt pretty good, really loosened me up, got a good sweat going to begin the day.
PM Session:
Weighted Push-Up 2.2.2.2.2.2 *** On Rings ***
53lbs x 2, 70lbs x 2, 105lbs x 2, 123lbs x 2, 140lbs x 2, 150lbs x 2 (PR by default)
then...
As many reps/rounds in 20 Minutes of:
5 SDHP
10 Goblet Squats
15 Kettlebell Swings
At the top of every round complete 1 Turkish Get-Up
Did these with a 70lb KB - true ass kicker, but was encouraged by no failed reps on the Left with the TGU's (no warm-up either) - traditionally these have been really hard on my left shoulder, but felt fine today. Absolute core crushing day all-in-all - felt ok, but should've done better than 7 Rounds on this MetCon. Final 7 Rounds + 1 TGU.
- AM Session:
10 Minute AmRap:
3 HSPU
6 OHS @ 135lbs
9 GHD Sit-Ups
Total: 6 Rounds even.
More coming in the PM -- this felt pretty good, really loosened me up, got a good sweat going to begin the day.
PM Session:
Weighted Push-Up 2.2.2.2.2.2 *** On Rings ***
53lbs x 2, 70lbs x 2, 105lbs x 2, 123lbs x 2, 140lbs x 2, 150lbs x 2 (PR by default)
These are freaking awesome, so difficult to control on the rings and total body, push-ups were easy but holding the planks on the rings with 150lbs was real tough -- got my testosterone going like crazy, was shaking.
then...
As many reps/rounds in 20 Minutes of:
5 SDHP
10 Goblet Squats
15 Kettlebell Swings
At the top of every round complete 1 Turkish Get-Up
Did these with a 70lb KB - true ass kicker, but was encouraged by no failed reps on the Left with the TGU's (no warm-up either) - traditionally these have been really hard on my left shoulder, but felt fine today. Absolute core crushing day all-in-all - felt ok, but should've done better than 7 Rounds on this MetCon. Final 7 Rounds + 1 TGU.
Sunday, October 9, 2011
Friday, October 7, 2011
Friday - October 7, 2011
AM Session -
For time complete:
150 Air Squats
2k Row
150 Air Squats
Time: 18.11
Pretty unhappy with this - Row was fine, finished around 7:15 - got onto the rower around 3:45-4:00 - second set of 150 just took me forever. Legs completely locked up. My legs apparently can't tell the difference between bodyweight or 100lbs, because my legs felt worse than they have in awhile during this. Tough one.
PM Session -
Strict Press 5.5.5.5 - 135 x 5, 150 x 5, 155 x 5, 160 x 5 (PR)
then...
5 Rounds for time:
5 Power Cleans 185lbs
400m Run
15 Toes-to-Bar
Time: 15.27
All Power Cleans unbroken and fast, Toes to bar were 15, 15, 13/2, 10/5, 8/3/1x4
Very happy with the second session, unlocked my legs, felt smooth and comfortable the entire time -- did this with the class...4th Round slowed a bit on the run and T2B but kept pretty solid on transitions. Very happy with the strict press - but can't figure my shoulder (R) out, it is very streaky on both pain and performance.
AM Session -
For time complete:
150 Air Squats
2k Row
150 Air Squats
Time: 18.11
Pretty unhappy with this - Row was fine, finished around 7:15 - got onto the rower around 3:45-4:00 - second set of 150 just took me forever. Legs completely locked up. My legs apparently can't tell the difference between bodyweight or 100lbs, because my legs felt worse than they have in awhile during this. Tough one.
PM Session -
Strict Press 5.5.5.5 - 135 x 5, 150 x 5, 155 x 5, 160 x 5 (PR)
then...
5 Rounds for time:
5 Power Cleans 185lbs
400m Run
15 Toes-to-Bar
Time: 15.27
All Power Cleans unbroken and fast, Toes to bar were 15, 15, 13/2, 10/5, 8/3/1x4
Very happy with the second session, unlocked my legs, felt smooth and comfortable the entire time -- did this with the class...4th Round slowed a bit on the run and T2B but kept pretty solid on transitions. Very happy with the strict press - but can't figure my shoulder (R) out, it is very streaky on both pain and performance.
Tuesday, October 4, 2011
Tuesday - October 4, 2011
Front Squat - 280lbs Every minute on the minute perform 1 lift (85% of 1RM) -
Result - 13 minutes -- Could've gone more, knees were aching like crazy though...still are honestly. I don't feel like I have been stressing my body very much lately, so not sure why my joints are breaking down...I think I need to cool it a bit on the cheating and get back on some contrast showers and ice...more rest is clearly not the answer :)
Front Squat - 280lbs Every minute on the minute perform 1 lift (85% of 1RM) -
Result - 13 minutes -- Could've gone more, knees were aching like crazy though...still are honestly. I don't feel like I have been stressing my body very much lately, so not sure why my joints are breaking down...I think I need to cool it a bit on the cheating and get back on some contrast showers and ice...more rest is clearly not the answer :)
Monday, October 3, 2011
Monday - October 3, 2011
AM - Skills session - Not for time
Thoughts/Feelings -- Body is beginning to break down a little bit quicker on these triple days (Feel great for the AM and strength sessions, just have nothing left for an intense metcon) - I think the gymnastics stuff takes a little more out of me than originally thought. Might have to re-think the programming or back off the Gymnastics stuff, unfortunately I feel like doing it fresh is making a huge difference in being able to focus the form and skill of each thing.
AM - Skills session - Not for time
- 3 x 5 Skin the cat
- 2 x 12 Inverted Burpee (Roll-Up, Kick up to HS, HSPU, Kick down & Repeat)
- 3 x 15 Ring Pushups * feet elevated 10" higher than rings ( finish movement with rings turned out)
- 5 x Weighted Planks (70# x 45s, 105# x 30s, 125# x 20s x 3)
- Snatch Every Minute on the Minute - 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175 (F), 175, 180 (F), 180 (PR), 185 (F x 4) -- Really frustrating I was under 185 all 3 of the 4 times, next time for sure.
- Overhead Squats - 165 x 3 (x2), 185 x 3
- A little running, 800m @ 3:00, 400m @ 1:10, Tabata Sprints....didn't have much left for the MetCon today - Gotta figure out a way to get conditioning in this schedule, might make Tuesday/Thursday just a MetCon day.
Thoughts/Feelings -- Body is beginning to break down a little bit quicker on these triple days (Feel great for the AM and strength sessions, just have nothing left for an intense metcon) - I think the gymnastics stuff takes a little more out of me than originally thought. Might have to re-think the programming or back off the Gymnastics stuff, unfortunately I feel like doing it fresh is making a huge difference in being able to focus the form and skill of each thing.
Saturday, October 1, 2011
Saturday - October 1, 2011
Back Squats 115 x 5, 205 x 3, 255 x 3, 305 x 1, 335 x 1, 355 x 1, 375 x 1, 400 x 1 (PR), 410 x F
Jerks - 115 x 3 x 3, 165 x 3, 195 x 3
Started to warm-up for more but just wasn't feeling it after the Squats. Shoulders are still oddly lit up from who knows what? Played around for a little bit - might go back for a PM session later, but I doubt it will just try to hit it tomorrow again maybe. Not my best program/schedule lately so I hope to get back on track sometime soon.
Back Squats 115 x 5, 205 x 3, 255 x 3, 305 x 1, 335 x 1, 355 x 1, 375 x 1, 400 x 1 (PR), 410 x F
Jerks - 115 x 3 x 3, 165 x 3, 195 x 3
Started to warm-up for more but just wasn't feeling it after the Squats. Shoulders are still oddly lit up from who knows what? Played around for a little bit - might go back for a PM session later, but I doubt it will just try to hit it tomorrow again maybe. Not my best program/schedule lately so I hope to get back on track sometime soon.
Thursday, September 29, 2011
Thursday - September 29, 2011
A little low on sleep today, hate training on Thursdays but I don't know if I'll get a chance to hit a full session tomorrow. So just hit a simple little session --
Hang Power Clean - 155 x 3, 185 x 3, 215 x 3, 225 x 3, 225 x 3, 225 x 2
then...
Jay vs. Jeff
While one person completes 100 double unders the other person completes as many rope climbs as they can. Then switch, three rounds.
Jay and I worked through 600 double unders and 27 rope climbs in just under 9 minutes. (I was 13 he was 14, he breezed through the first two rounds of double unders unbroken giving me very little time to hit the ropes) - great session, great little team metcon.
So I completed -
300 Double Unders
13 Rope Climbs
A little low on sleep today, hate training on Thursdays but I don't know if I'll get a chance to hit a full session tomorrow. So just hit a simple little session --
Hang Power Clean - 155 x 3, 185 x 3, 215 x 3, 225 x 3, 225 x 3, 225 x 2
then...
Jay vs. Jeff
While one person completes 100 double unders the other person completes as many rope climbs as they can. Then switch, three rounds.
Jay and I worked through 600 double unders and 27 rope climbs in just under 9 minutes. (I was 13 he was 14, he breezed through the first two rounds of double unders unbroken giving me very little time to hit the ropes) - great session, great little team metcon.
So I completed -
300 Double Unders
13 Rope Climbs
Wednesday, September 28, 2011
Wednesday - September 28, 2011
AM - Skills
Deadlift - 315 x 5, 365 x 3, 405 x 1, 455 x 1, 475 x 1, 500 x (2F) then 3sets x 5 reps @ 335lbs.
then...
Death by Thrusters @ 75lbs...14+5 Rounds (110 Thrusters total)
Thoughts/Feelings -- AM Session was ok, still working through a decent amount of soreness in the lats from Monday so I couldn't quite get the extension in the handstands that I want. Deadlifts were ok, I wanted to work up over 500, but just wasn't feeling light today...455 was more taxing than I thought and 475 was an all out effort. Thrusters were good, round of 13 and 14 got saucy...really wanted 18+ rounds...This is one of the best workouts I can think of, all you have to do is change the weights for a totally different response.
I have ambassador training on Friday so working out may be difficult -- going to try to hit some stuff tomorrow, not sure what...Maybe some Hang Power Cleans, rope climbs and Push Presses -- we'll see though.
AM - Skills
- 5 x :30 second hollow body hold
- 4 x 20 Push ups (Shoulders in front of hands, Super Hollow position)
- 3 x :20 seconds ring support hold
- 3 x :40 second handstand hold
Deadlift - 315 x 5, 365 x 3, 405 x 1, 455 x 1, 475 x 1, 500 x (2F) then 3sets x 5 reps @ 335lbs.
then...
Death by Thrusters @ 75lbs...14+5 Rounds (110 Thrusters total)
Thoughts/Feelings -- AM Session was ok, still working through a decent amount of soreness in the lats from Monday so I couldn't quite get the extension in the handstands that I want. Deadlifts were ok, I wanted to work up over 500, but just wasn't feeling light today...455 was more taxing than I thought and 475 was an all out effort. Thrusters were good, round of 13 and 14 got saucy...really wanted 18+ rounds...This is one of the best workouts I can think of, all you have to do is change the weights for a totally different response.
I have ambassador training on Friday so working out may be difficult -- going to try to hit some stuff tomorrow, not sure what...Maybe some Hang Power Cleans, rope climbs and Push Presses -- we'll see though.
Monday, September 26, 2011
Monday - September 26, 2011
AM - Skills
2 x 7 Wall Climbs (5-10 Second Hollow HS Hold at the top of each)
3 x 8/leg Pistols
5 x 2 Strict Muscle-Ups
PM - Strength/MetCon
Overhead Squat work - worked up to 205# x 3
Every minute on the minute Snatch -
125, 130, 135, 140, 145, 150, 155 (F), 155, 160, 165 (F), 165, 170, 175(Fx4), 175, 180 (Fx3)
then...
12minute AmRap:
5 Power Snatches 95lbs
10 Pull-Ups
25 Double Unders
**25lb Weightvest**
then...
Some Hollow Rocks and weighted Glute-Ham Raises (2 x 5 @ 53lbs)
Thoughts/Feelings - Started off a little slow today due to some heavy drinking/late night on Sunday at the Bears v. Packers game. Wall-Climbs were really taxing, Pistols went really well I felt, and Strict Muscle-Ups were really good.
Overhead Squats were really bothering my wrists and Elbows - 205 x 3 is not very good for me, but wanted to focus on the snatch more so I called it. Snatch felt ok, a little shaky to start, but 170lb felt incredible, best one by far. I was under 180 2/3 times but just lost it and got sloppy in the bottom. Encouraged by this though, I haven't been working snatches enough and I haven't fallen off much.
AmRap felt great, good pace I think it was 8 or 9 full rounds, recovered VERY fast from it, less than 3 minutes probably went from huffing and puffing to fine. GHR were strong, overall great day...Looking forward to Wednesday, gonna try to hit some mad stretching/foam rolling tomorrow.
AM - Skills
2 x 7 Wall Climbs (5-10 Second Hollow HS Hold at the top of each)
3 x 8/leg Pistols
5 x 2 Strict Muscle-Ups
PM - Strength/MetCon
Overhead Squat work - worked up to 205# x 3
Every minute on the minute Snatch -
125, 130, 135, 140, 145, 150, 155 (F), 155, 160, 165 (F), 165, 170, 175(Fx4), 175, 180 (Fx3)
then...
12minute AmRap:
5 Power Snatches 95lbs
10 Pull-Ups
25 Double Unders
**25lb Weightvest**
then...
Some Hollow Rocks and weighted Glute-Ham Raises (2 x 5 @ 53lbs)
Thoughts/Feelings - Started off a little slow today due to some heavy drinking/late night on Sunday at the Bears v. Packers game. Wall-Climbs were really taxing, Pistols went really well I felt, and Strict Muscle-Ups were really good.
Overhead Squats were really bothering my wrists and Elbows - 205 x 3 is not very good for me, but wanted to focus on the snatch more so I called it. Snatch felt ok, a little shaky to start, but 170lb felt incredible, best one by far. I was under 180 2/3 times but just lost it and got sloppy in the bottom. Encouraged by this though, I haven't been working snatches enough and I haven't fallen off much.
AmRap felt great, good pace I think it was 8 or 9 full rounds, recovered VERY fast from it, less than 3 minutes probably went from huffing and puffing to fine. GHR were strong, overall great day...Looking forward to Wednesday, gonna try to hit some mad stretching/foam rolling tomorrow.
Friday, September 23, 2011
Friday - September 23, 2011
AM -
Skill work on the rings - 30 minutes
Muscle-Up to HSPU
Muscle-Up to Bear Complex (Turn-Out, Deep Dip, Turn-Out, Transition down, false grip CTB Pull-Up, Lower, Turn-Out)
L-Sit pull-up to invert, pull-up, to skin the cat, invert, pull-up, l-sit lower.
PM - lululemon Photo shoot was today, had a lot of fun despite a poor Ohio weather day. Ended up sitting in some weird footed Overhead Squats with 95lbs, and carrying a barbell for a good 20 minutes, a mini workout. Then -
Joined the PM class for a little #StrongmanFriday:
1minute on/1minute off of:
Farmers Carry
Sledge Strikes
Tire Flip with jump-through
Sandbag burpee power cleans
Atlas Stone Shoulders
then
Jerk - work to a heavy 2 (220lbs)
#BackSquat - 5RM (325lbs PR)
Thoughts/Feelings - Strongman stuff felt great, very...strong. Got the 160lb Atlas Stone shouldered 12 times in two minutes which was pretty good. Everything else was just all go. All the OHS holds and strongmen stuff made squatting and jerking feel really heavy. I wasn't going to go up in the squats, 305 felt horrible but once I got under 325 I felt the power and repped out 5, great way to end the day. PM Classes at Friendship CrossFit tonight were motivating, I love that feeling.
*Knees and Hip were really bugging me toward the later parts of todays workouts, ring stuff felt a bit foreign, excited to get back on a routine with them. Worked on a shorter dip on the split jerk, felt good but as I got heavier it wasn't as snappy as I'd like. Gotta get up around 250 consistently since that is my Push Press. Ideally I'd love to hit 275 or 280 on both Clean and Jerk by the end of the year, then try to get them together for that. Snatching still evades me, gonna hit up some power snatches tomorrow, then maybe a WoD before I go out of town Sunday.
AM -
Skill work on the rings - 30 minutes
Muscle-Up to HSPU
Muscle-Up to Bear Complex (Turn-Out, Deep Dip, Turn-Out, Transition down, false grip CTB Pull-Up, Lower, Turn-Out)
L-Sit pull-up to invert, pull-up, to skin the cat, invert, pull-up, l-sit lower.
PM - lululemon Photo shoot was today, had a lot of fun despite a poor Ohio weather day. Ended up sitting in some weird footed Overhead Squats with 95lbs, and carrying a barbell for a good 20 minutes, a mini workout. Then -
Joined the PM class for a little #StrongmanFriday:
1minute on/1minute off of:
Farmers Carry
Sledge Strikes
Tire Flip with jump-through
Sandbag burpee power cleans
Atlas Stone Shoulders
then
Jerk - work to a heavy 2 (220lbs)
#BackSquat - 5RM (325lbs PR)
Thoughts/Feelings - Strongman stuff felt great, very...strong. Got the 160lb Atlas Stone shouldered 12 times in two minutes which was pretty good. Everything else was just all go. All the OHS holds and strongmen stuff made squatting and jerking feel really heavy. I wasn't going to go up in the squats, 305 felt horrible but once I got under 325 I felt the power and repped out 5, great way to end the day. PM Classes at Friendship CrossFit tonight were motivating, I love that feeling.
*Knees and Hip were really bugging me toward the later parts of todays workouts, ring stuff felt a bit foreign, excited to get back on a routine with them. Worked on a shorter dip on the split jerk, felt good but as I got heavier it wasn't as snappy as I'd like. Gotta get up around 250 consistently since that is my Push Press. Ideally I'd love to hit 275 or 280 on both Clean and Jerk by the end of the year, then try to get them together for that. Snatching still evades me, gonna hit up some power snatches tomorrow, then maybe a WoD before I go out of town Sunday.
Thursday, September 22, 2011
Thursday - September 22, 2011
Rest -
Working on this Day On/Day Off schedule where I hit a Skills/Oly/Strength/Metcon on my on days, and hit SMR and coach on my off days. So it will be MWF then Sunday there will be a named WoD or some goat work. Goal will be to let my body rest and recover more, hit skills and Oly Lifts more when fresh. Hopefully strength and conditioning are able to get better as I get more skilled at the more technical movements.
Big Day tomorrow - Gonna hit some Muscle-Up and Ring Complexes, Jerks, Back Squats and something very breathy.
Rest -
Working on this Day On/Day Off schedule where I hit a Skills/Oly/Strength/Metcon on my on days, and hit SMR and coach on my off days. So it will be MWF then Sunday there will be a named WoD or some goat work. Goal will be to let my body rest and recover more, hit skills and Oly Lifts more when fresh. Hopefully strength and conditioning are able to get better as I get more skilled at the more technical movements.
Big Day tomorrow - Gonna hit some Muscle-Up and Ring Complexes, Jerks, Back Squats and something very breathy.
Wednesday, September 21, 2011
Wednesday - September 21, 2011
AM:
Skills Training:
20 minutes of work on Kipping HSPU and T2B:
Completed:
52 Kipping HSPU
48 Toes-to-Bar
then...
3x3x10 second negative Handstand Push-Ups from 12-inch Elevation.
PM:
Work to a Heavy Double Power Clean - 235lbs x 2 (265 x 1 PR)
then...
10-8-6-4-2:
Squat Cleans @ 165lbs
KB Snatches @ 70lbs
immediately following complete 50 burpees for time.
Thoughts/Feelings:
First time really dedicating work on the Kipping HSPU - got a better feel for them at the end. Still don't see this as a viable option until totally fatigued on strict HSPU but hopefully I'll continue to get better at them. Toes-to-Bar were great today, all unbroken and easy, did sets of 8. Negatives on the HSPU were awesome - I think these will really help me build up that stability through the movement.
PM Training session was surprising - Cleans were going up well, I pulled 270 really high, but 265 went up fairly easy and felt strong. I didn't feel very awake going into the session, but came around. The metcon was nasty - Squat Cleans really take it out of me for some reason, just super taxing to move through that large of a range of motion for me. Snatches were easy, burpees of course sucked. Had a great dinner afterwards with Kitty - Lots of steak, home made Caesar and some Sweet Potato fries. See how long I am able to continue with this log.
AM:
Skills Training:
20 minutes of work on Kipping HSPU and T2B:
Completed:
52 Kipping HSPU
48 Toes-to-Bar
then...
3x3x10 second negative Handstand Push-Ups from 12-inch Elevation.
PM:
Work to a Heavy Double Power Clean - 235lbs x 2 (265 x 1 PR)
then...
10-8-6-4-2:
Squat Cleans @ 165lbs
KB Snatches @ 70lbs
immediately following complete 50 burpees for time.
Thoughts/Feelings:
First time really dedicating work on the Kipping HSPU - got a better feel for them at the end. Still don't see this as a viable option until totally fatigued on strict HSPU but hopefully I'll continue to get better at them. Toes-to-Bar were great today, all unbroken and easy, did sets of 8. Negatives on the HSPU were awesome - I think these will really help me build up that stability through the movement.
PM Training session was surprising - Cleans were going up well, I pulled 270 really high, but 265 went up fairly easy and felt strong. I didn't feel very awake going into the session, but came around. The metcon was nasty - Squat Cleans really take it out of me for some reason, just super taxing to move through that large of a range of motion for me. Snatches were easy, burpees of course sucked. Had a great dinner afterwards with Kitty - Lots of steak, home made Caesar and some Sweet Potato fries. See how long I am able to continue with this log.
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