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.

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

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!

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.

Saturday, October 15, 2011

Saturday - October 15, 2011
 - Thrusters for weight -
3x3 - 210lbs
3x2 235lbs
3x1 250lbs
All PRs - Felt pretty good and strong, got rather taxing at the end - a little low back tightness has been slowing me down lately.

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.

Tuesday, October 11, 2011

Tuesday - October 11, 2011
Some Snatching - then...

Every Minute on the Minute for 10 minutes
2 Snatches Touch-n-Go @ 135lbs
1 Muscle-Up

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)
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

Sunday - October 9, 2011
30 Muscle-Ups for time:
5:57 (PR)

Looooong weekend!

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.

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 :)

Monday, October 3, 2011

Monday - October 3, 2011
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) 
PM - Strength Session
  • 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.