Airdyne 45 minutes (aerobic restoration)
Notes: Finally back training after being sick for a few days. I feel good physically, but am struggling to regain my appetite. Wouldn't be surprised if I lost 5 pounds over the last few days. Took today's ride very easy. Heart rate never crossed 140. Just tried to reintroduce some movement to the body.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
Monday, December 30, 2013
Wednesday, December 25, 2013
Wednesday, December 25, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Merry Christmas! Nice easy piece this morning to keep the aerobic system on track. Time to start picking up the pace a bit and really preparing for the Open. Need to pay attention to the details such as nutrition, sleep, and mobility.
Notes: Merry Christmas! Nice easy piece this morning to keep the aerobic system on track. Time to start picking up the pace a bit and really preparing for the Open. Need to pay attention to the details such as nutrition, sleep, and mobility.
Tuesday, December 24, 2013
Tuesday, December 24, 2013
Fitness 500
10 x 1 hang snatch + 1 snatch + 1 OHS @ 70% (OTM)
125
Squat 1 x 6 @ 60%; 1 x 6 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
190; 205; 220; 235; 250
3 rounds, not for time, of:
6 strict chin-ups
12 GHD sit-ups
36 double-unders
Notes: A quiet Christmas Eve at Fitness 500. Failed a few rounds of the snatch complex by losing the weight out in front. Tight ankles and shoulders will do that to you. The set of 6 at 250 was a grinder. Lost knee positioning a bit on the last few reps and torso leaned forward a bit. Got in some pulling work at the end with some strict chin-ups. You'll be seeing a ton of pulling work over the few weeks/months from me.
10 x 1 hang snatch + 1 snatch + 1 OHS @ 70% (OTM)
125
Squat 1 x 6 @ 60%; 1 x 6 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
190; 205; 220; 235; 250
3 rounds, not for time, of:
6 strict chin-ups
12 GHD sit-ups
36 double-unders
Notes: A quiet Christmas Eve at Fitness 500. Failed a few rounds of the snatch complex by losing the weight out in front. Tight ankles and shoulders will do that to you. The set of 6 at 250 was a grinder. Lost knee positioning a bit on the last few reps and torso leaned forward a bit. Got in some pulling work at the end with some strict chin-ups. You'll be seeing a ton of pulling work over the few weeks/months from me.
Monday, December 23, 2013
Row 45 minutes (aerobic restoration)
9,670 meters; 2.19.6 (22) (154)
Notes: This mornings heart rate data was interesting because of some different variables at play. Our new dog slept in the bed with us the night before, which caused me to get terrible sleep. I was exhausted in the morning, but still decided to row. My heart rate seemed much higher than usual. My legs had a ton of power, though, so my pace was the fastest yet on aerobic restoration.
9,670 meters; 2.19.6 (22) (154)
Notes: This mornings heart rate data was interesting because of some different variables at play. Our new dog slept in the bed with us the night before, which caused me to get terrible sleep. I was exhausted in the morning, but still decided to row. My heart rate seemed much higher than usual. My legs had a ton of power, though, so my pace was the fastest yet on aerobic restoration.
Sunday, December 22, 2013
Sunday, December 22, 2013
CrossFit Hyannis
5 rounds, not for time, of:
2 muscle-ups
4 Turkish get-ups (53)
Push press 8 x 3 @ 70% (OTM)
155
4 rounds (RPE 8) of:
6 C2Bs
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds
Notes: Muscle-ups were better today, but still not back to where they were in Washington. Failed the second rep on the last set. I'm getting too much "rolling" action and not enough "pop." I plan to use a push jerk in the Open for overhead work, but I still thinks it's good to train some push presses to emphasize the lock-out. C2Bs felt better today; however, T2B failed early in the third round. While I am making good progress in my leg strength, Olympic lifting, and aerobic capacity, I feel as though my gymnastics volume is simply not where it needs to be to succeed in the Open. Will address this problem with some remedial pulling work.
5 rounds, not for time, of:
2 muscle-ups
4 Turkish get-ups (53)
Push press 8 x 3 @ 70% (OTM)
155
4 rounds (RPE 8) of:
6 C2Bs
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds
Notes: Muscle-ups were better today, but still not back to where they were in Washington. Failed the second rep on the last set. I'm getting too much "rolling" action and not enough "pop." I plan to use a push jerk in the Open for overhead work, but I still thinks it's good to train some push presses to emphasize the lock-out. C2Bs felt better today; however, T2B failed early in the third round. While I am making good progress in my leg strength, Olympic lifting, and aerobic capacity, I feel as though my gymnastics volume is simply not where it needs to be to succeed in the Open. Will address this problem with some remedial pulling work.
Saturday, December 21, 2013
Saturday, December 21, 2013
Fitness 500
Clean 5 x 1 @ 90%
195
Squat 1 x 8 @ 55%; 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%
175; 190; 205; 220
Notes: Experimented this morning with doing some ways aerobic work to see if it would help me feel less sluggish for my workout. Did 5 minutes of rowing, jump rope, and Airdyne, as well as a bit of mobilizing. Also went for an hour bike ride with MC later in the morning. Felt pretty good during my actual workout. Upper body is still deeply sore from Wednesday's burpees. Legs are starting to feel strong. Over to CrossFit Hyannis tomorrow morning for muscle-up practice and a conditioning piece.
Clean 5 x 1 @ 90%
195
Squat 1 x 8 @ 55%; 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%
175; 190; 205; 220
Notes: Experimented this morning with doing some ways aerobic work to see if it would help me feel less sluggish for my workout. Did 5 minutes of rowing, jump rope, and Airdyne, as well as a bit of mobilizing. Also went for an hour bike ride with MC later in the morning. Felt pretty good during my actual workout. Upper body is still deeply sore from Wednesday's burpees. Legs are starting to feel strong. Over to CrossFit Hyannis tomorrow morning for muscle-up practice and a conditioning piece.
Thursday, December 19, 2013
Thursday, December 19, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Had considered a rest day, but decided it would be best to flush out some of the waste in my arms and legs from yesterday's burpee workout. Heart rate stayed very low this morning and only touched 142 toward the end.
Notes: Had considered a rest day, but decided it would be best to flush out some of the waste in my arms and legs from yesterday's burpee workout. Heart rate stayed very low this morning and only touched 142 toward the end.
Wednesday, December 18, 2013
Wednesday, December 18, 2013
Row 5 x 3 minutes (actively recover 2 minutes between intervals) (am)
1. 753 meters; 1.59.5 (26) (150)
2. 756 meters; 1.59.0 (26) (160)
3. 759 meters; 1.58.5 (26) (162)
4. 756 meters; 1.59.0 (26) (164)
5. 767 meters; 1.57.3 (26) (167)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
10 dips
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
160; 170; 185; 200
50 burpees
Actively recover 4 minutes
40 burpees
Actively recover 3 minutes
30 burpees
Actively recover 2 minutes
20 burpees
Actively recover 1 minute
10 burpees
Notes: Morning row was good. If you compare to August 12th, it's clear that I'm producing more power while maintaining a lower heart rate. Used a damper setting of 130, which sped up my strokes per minute a bit.
C2B were horrific tonight. I'm done with regular kipping pull-ups for a while. Only C2B, strict, and weighted pull-ups now. Regular kipping pull-ups require a different rhythm and are unlikely to appear in the Open. Legs were a bit toasted for front squats after this morning's row, but I made it through. Special thanks to Paul for coaching me through so-called "burpee carnage." It turned out to be a great training piece and I handled it well with Paul's help. Rounds went 3.17, 2.36, 1.58, 1.16, and .27. Stayed very consistent throughout and never crossed the threshold (except for maybe on the last few reps in the round of 40). Used the stationary bike for active recovery. Good stuff.
1. 753 meters; 1.59.5 (26) (150)
2. 756 meters; 1.59.0 (26) (160)
3. 759 meters; 1.58.5 (26) (162)
4. 756 meters; 1.59.0 (26) (164)
5. 767 meters; 1.57.3 (26) (167)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
10 dips
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
160; 170; 185; 200
50 burpees
Actively recover 4 minutes
40 burpees
Actively recover 3 minutes
30 burpees
Actively recover 2 minutes
20 burpees
Actively recover 1 minute
10 burpees
Notes: Morning row was good. If you compare to August 12th, it's clear that I'm producing more power while maintaining a lower heart rate. Used a damper setting of 130, which sped up my strokes per minute a bit.
C2B were horrific tonight. I'm done with regular kipping pull-ups for a while. Only C2B, strict, and weighted pull-ups now. Regular kipping pull-ups require a different rhythm and are unlikely to appear in the Open. Legs were a bit toasted for front squats after this morning's row, but I made it through. Special thanks to Paul for coaching me through so-called "burpee carnage." It turned out to be a great training piece and I handled it well with Paul's help. Rounds went 3.17, 2.36, 1.58, 1.16, and .27. Stayed very consistent throughout and never crossed the threshold (except for maybe on the last few reps in the round of 40). Used the stationary bike for active recovery. Good stuff.
Tuesday, December 17, 2013
Tuesday, December 17, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Monster aerobic power this morning. Pedaled at a strong clip yet heart rate only touched 142 at the very end. I'm making huge improvement in this area. Now the question is whether it will translate over to the harder CrossFit-type efforts.
Notes: Monster aerobic power this morning. Pedaled at a strong clip yet heart rate only touched 142 at the very end. I'm making huge improvement in this area. Now the question is whether it will translate over to the harder CrossFit-type efforts.
Monday, December 16, 2013
Monday, December 16, 2013
Row 45 minutes (aerobic restoration) (am)
9,589 meters; 2.20.7 (22) (142)
Fitness 500 (pm)
Power snatch 5 x 2 @ 85% (OTM)
150
Squat 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
190; 205; 220; 235
Notes: Amazing heart rate performance on the morning row. More meters rowed than ever before yet heart rate stayed lower than ever. Tried to focus on relaxing arms so that I'm not over-gripping.
Worked up quickly to 150 and then did the five doubles OTM. These were true doubles, i.e., not touch-and-go. It's definitely time to test "Isabel" to see how far my power snatches have come. The set of 8 squats was brutal.
9,589 meters; 2.20.7 (22) (142)
Fitness 500 (pm)
Power snatch 5 x 2 @ 85% (OTM)
150
Squat 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
190; 205; 220; 235
Notes: Amazing heart rate performance on the morning row. More meters rowed than ever before yet heart rate stayed lower than ever. Tried to focus on relaxing arms so that I'm not over-gripping.
Worked up quickly to 150 and then did the five doubles OTM. These were true doubles, i.e., not touch-and-go. It's definitely time to test "Isabel" to see how far my power snatches have come. The set of 8 squats was brutal.
Sunday, December 15, 2013
Sunday, December 15, 2013
CrossFit Hyannis
Muscle-ups 6 x 2 (every 90 seconds) (f)
15 minutes (rotating OTM):
1 rope climb
10 push-ups (hand-release)
15 box jumps (24)
Notes: Bit of a bummer on the muscle-ups. I was hoping that they'd still be there after almost two months without doing them. Unfortunately, I was only able to successfully complete about 8 of the 12 attempts. I'll need to start hammering away at these every weekend because they are such a major separator in the Open. It's a shame I can't train them in my garage or at Fitness 500. I plan to go to CrossFit Hyannis one morning per weekend to practice muscle-ups and to get a feel for the gym where we'll be performing the Open workouts. Felt sluggish on the OTM-style work. Rope climbs got progressively worse each set. Box jumps felt easy, but they really left me breathing heavy. Perhaps I'm just a bit smoked from yesterday's barbell work with Bobby.
Muscle-ups 6 x 2 (every 90 seconds) (f)
15 minutes (rotating OTM):
1 rope climb
10 push-ups (hand-release)
15 box jumps (24)
Notes: Bit of a bummer on the muscle-ups. I was hoping that they'd still be there after almost two months without doing them. Unfortunately, I was only able to successfully complete about 8 of the 12 attempts. I'll need to start hammering away at these every weekend because they are such a major separator in the Open. It's a shame I can't train them in my garage or at Fitness 500. I plan to go to CrossFit Hyannis one morning per weekend to practice muscle-ups and to get a feel for the gym where we'll be performing the Open workouts. Felt sluggish on the OTM-style work. Rope climbs got progressively worse each set. Box jumps felt easy, but they really left me breathing heavy. Perhaps I'm just a bit smoked from yesterday's barbell work with Bobby.
Saturday, December 14, 2013
Saturday, December 14, 2013
Fitness 500
4 rounds of:
6 power cleans
Rest 1 minute
8 push jerks
Rest 1 minute
135, 155, 165, 165
10 minutes (alternating OTM):
12 GHD sit-ups
36 double-unders
Notes: This was a great training session. The barbell work was phenomenal. Emphasis was on speed and efficiency on unbroken, touch-and-go reps. Last few power cleans at 165 were particularly difficult due to grip fatigue. I really had to drive under the bar on the last few push jerks to achieve lock-out. Nice to do this type of workout with Bobby as it helps a lot with energy. He beasted out a set at 175. Good volume work on the GHD sit-ups. Felt particularly smooth on the double-unders.
4 rounds of:
6 power cleans
Rest 1 minute
8 push jerks
Rest 1 minute
135, 155, 165, 165
10 minutes (alternating OTM):
12 GHD sit-ups
36 double-unders
Notes: This was a great training session. The barbell work was phenomenal. Emphasis was on speed and efficiency on unbroken, touch-and-go reps. Last few power cleans at 165 were particularly difficult due to grip fatigue. I really had to drive under the bar on the last few push jerks to achieve lock-out. Nice to do this type of workout with Bobby as it helps a lot with energy. He beasted out a set at 175. Good volume work on the GHD sit-ups. Felt particularly smooth on the double-unders.
Friday, December 13, 2013
Friday, December 13, 2013
Fitness 500
Snatch (20 minutes to build to a heavy single)
175
Squat 1 x 10 @ 55%; 1 x 10 @ 60%; 1 x 10 @ 65%
175; 190; 205
T2B 4 x 12 (incline walk on treadmill for 3 minutes between each set)
Notes: Turbo speed on snatch. Pulled under 175 like a boss and tied a PR. May have been able to hit 180-185 with more time. It's coming soon. Squats were surprisingly difficult. Legs are probably a little zapped from squatting on Sunday and Tuesday, plus tons of wall ball shots on Tuesday. T2B felt effortless tonight -- just a little flick of the toes. Incline treadmill walking burns the living day lights out of my Achilles. Paul Fendler must have the Achilles' tendons of a giant Mastadon.
Snatch (20 minutes to build to a heavy single)
175
Squat 1 x 10 @ 55%; 1 x 10 @ 60%; 1 x 10 @ 65%
175; 190; 205
T2B 4 x 12 (incline walk on treadmill for 3 minutes between each set)
Notes: Turbo speed on snatch. Pulled under 175 like a boss and tied a PR. May have been able to hit 180-185 with more time. It's coming soon. Squats were surprisingly difficult. Legs are probably a little zapped from squatting on Sunday and Tuesday, plus tons of wall ball shots on Tuesday. T2B felt effortless tonight -- just a little flick of the toes. Incline treadmill walking burns the living day lights out of my Achilles. Paul Fendler must have the Achilles' tendons of a giant Mastadon.
Thursday, December 12, 2013
Thursday, December 12, 2013
Airdyne 60 minutes (get off bike every 10 minutes to perform 10 KB swings (70), 10 push-ups (hand-release), & a 20-second hollow-position hold)
Notes: This was much different than my usual aerobic restoration work. Spent most of the session in the 145-155 heart rate zone with a few spikes during the non-Airdyne movements. I chose these movements because I wanted to emphasize good posture and positioning. Things are a bit choppier when getting on and off the bike. Harder to fall into a rhythm and zone out. Took me about two minutes to perform the swings, push-ups, and holds, grab a drink of water, and then get back on the bike.
Notes: This was much different than my usual aerobic restoration work. Spent most of the session in the 145-155 heart rate zone with a few spikes during the non-Airdyne movements. I chose these movements because I wanted to emphasize good posture and positioning. Things are a bit choppier when getting on and off the bike. Harder to fall into a rhythm and zone out. Took me about two minutes to perform the swings, push-ups, and holds, grab a drink of water, and then get back on the bike.
Wednesday, December 11, 2013
Wednesday, December 11, 2013
Row 3 x 10 minutes (rest 3 minutes between intervals) (heart rate <160)
1. 2,353 meters; 2.07.4 (24) (159)
2. 2,346 meters; 2.07.8 (24) (158)
3. 2,353 meters; 2.07.4 (24) (161)
Notes: Really nice pace this morning. Some quality aerobic work without too great of a neurological impact. This will be important over the next few weeks.
1. 2,353 meters; 2.07.4 (24) (159)
2. 2,346 meters; 2.07.8 (24) (158)
3. 2,353 meters; 2.07.4 (24) (161)
Notes: Really nice pace this morning. Some quality aerobic work without too great of a neurological impact. This will be important over the next few weeks.
Tuesday, December 10, 2013
Tuesday, December 10, 2013
Airdyne 45 minutes (aerobic restoration) (am)
Fitness 500 (pm)
6 x 1 push press + 1 jerk
155, 175, 185, 195, 195, 195
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%
160; 170; 185
4 rounds, each for time, of:
20 pull-ups
20 wall ball shots
40 double-unders
Rest 3 minutes between each round
1.58, 1.52, 1.51, 2.30
Notes: Just cruising in the morning. Actually touched 152 toward the end.
Good speed on jerk today. Got into a deep split and really drove the weight. Front squats were difficult today. Stiff neck was really a factor in the bottom position. Who'd ever think your neck can impact your front squats? Ran through the condition piece with Paul, a.k.a. "The Aerobic Go-Cart." These intervals spun me up a good bit. Had to break last set of pull-ups 13/7. Backed off on the last set of double-unders because I was dangerously close to the edge. Today wasn't the day to go "there." I definitely underestimated the pull-ups on this workout. Very taxing on grip and overall energy.
Fitness 500 (pm)
6 x 1 push press + 1 jerk
155, 175, 185, 195, 195, 195
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%
160; 170; 185
4 rounds, each for time, of:
20 pull-ups
20 wall ball shots
40 double-unders
Rest 3 minutes between each round
1.58, 1.52, 1.51, 2.30
Notes: Just cruising in the morning. Actually touched 152 toward the end.
Good speed on jerk today. Got into a deep split and really drove the weight. Front squats were difficult today. Stiff neck was really a factor in the bottom position. Who'd ever think your neck can impact your front squats? Ran through the condition piece with Paul, a.k.a. "The Aerobic Go-Cart." These intervals spun me up a good bit. Had to break last set of pull-ups 13/7. Backed off on the last set of double-unders because I was dangerously close to the edge. Today wasn't the day to go "there." I definitely underestimated the pull-ups on this workout. Very taxing on grip and overall energy.
Monday, December 9, 2013
Monday, December 9, 2013
Row 45 minutes (aerobic restoration)
9,513 meters; 2.21.9 (21) (147)
Notes: Goal for this week is to keep my morning monostructural work under control. I need to ensure that I have energy for my regular workouts, and I fear that some of my tougher morning efforts have been zapping me a bit. This morning's workout was a good start.
9,513 meters; 2.21.9 (21) (147)
Notes: Goal for this week is to keep my morning monostructural work under control. I need to ensure that I have energy for my regular workouts, and I fear that some of my tougher morning efforts have been zapping me a bit. This morning's workout was a good start.
Sunday, December 8, 2013
Sunday, December 8, 2013
Fitness 500
5 x 1 power clean + 1 push jerk
165, 175, 185, 185, 185
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 10 @ 70%
190; 205; 220
3 rounds of:
8 strict chin-ups
Rest 1 minute
8 ring dips
Rest 1 minute
16 GHD sit-ups
Rest 1 minute
Notes: Back under the bar. Starting a 6-week squatting program that should put me where I need to be in terms of leg strength a few weeks out from the Open. Positioning and mobility felt awesome. However, the set of 10 at 220 was no joke! Totally rocked my core and made the strict chin-ups and ring dips very difficult.
5 x 1 power clean + 1 push jerk
165, 175, 185, 185, 185
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 10 @ 70%
190; 205; 220
3 rounds of:
8 strict chin-ups
Rest 1 minute
8 ring dips
Rest 1 minute
16 GHD sit-ups
Rest 1 minute
Notes: Back under the bar. Starting a 6-week squatting program that should put me where I need to be in terms of leg strength a few weeks out from the Open. Positioning and mobility felt awesome. However, the set of 10 at 220 was no joke! Totally rocked my core and made the strict chin-ups and ring dips very difficult.
Saturday, December 7, 2013
Saturday, December 7, 2013
Garage
Power snatch (15 minutes to build to a heavy single)
165
3 rounds of:
10 power snatches (135) (1 rep every 10 seconds)
20 burpees (1 foot jump -- touch ceiling)
Row 30 calories
Actively recover 2:30 minutes on Airdyne (plus 30-second transition back to bar)
Notes: Awesome power snatch at 165. Forced myself to stick the landing, so to speak, for a full second. This prevents you from catching wide and then quickly shuffling your feet together. Went with somewhat longer metcon intervals today and they were difficult. Rounds went ~4.45, ~5.15, and ~5.45. Most of the variability was on the burpees. My pace simply slowed a bit each round. Power snatches were crisp in the first round and then the first five or so reps of the last two rounds. Got a bit sloppy, however, toward the end. Actually could've benefitted from a longer active recovery period -- five minutes, maybe. Ended up in the pain cave pretty bad after this one.
Power snatch (15 minutes to build to a heavy single)
165
3 rounds of:
10 power snatches (135) (1 rep every 10 seconds)
20 burpees (1 foot jump -- touch ceiling)
Row 30 calories
Actively recover 2:30 minutes on Airdyne (plus 30-second transition back to bar)
Notes: Awesome power snatch at 165. Forced myself to stick the landing, so to speak, for a full second. This prevents you from catching wide and then quickly shuffling your feet together. Went with somewhat longer metcon intervals today and they were difficult. Rounds went ~4.45, ~5.15, and ~5.45. Most of the variability was on the burpees. My pace simply slowed a bit each round. Power snatches were crisp in the first round and then the first five or so reps of the last two rounds. Got a bit sloppy, however, toward the end. Actually could've benefitted from a longer active recovery period -- five minutes, maybe. Ended up in the pain cave pretty bad after this one.
Thursday, December 5, 2013
Thursday, December 5, 2013
Airdyne 45 minutes (aerobic restoration) (am)
Garage (pm)
3 rounds, not for time, of:
15 push-ups
2 TGUs/arm (53)
50 double-unders
4 x 3-position clean (high-hang, mid-thigh, floor)
155, 165, 170, 170
Notes: Monitor is busted on Airdyne, so no calorie total. Just went by feel and managed to touch 150 heart rate at the very end, which is always my goal. Very good workout.
Tonight's session was terrible. I was absolutely exhausted from the week. I am so tired now after my work days because I'm not used to having a demanding job. Just gutted through this one and got in a few things. Full rest day tomorrow with hopes of bouncing back strong on Saturday morning.
Garage (pm)
3 rounds, not for time, of:
15 push-ups
2 TGUs/arm (53)
50 double-unders
4 x 3-position clean (high-hang, mid-thigh, floor)
155, 165, 170, 170
Notes: Monitor is busted on Airdyne, so no calorie total. Just went by feel and managed to touch 150 heart rate at the very end, which is always my goal. Very good workout.
Tonight's session was terrible. I was absolutely exhausted from the week. I am so tired now after my work days because I'm not used to having a demanding job. Just gutted through this one and got in a few things. Full rest day tomorrow with hopes of bouncing back strong on Saturday morning.
Wednesday, December 4, 2013
Wednesday, December 4, 2013
Row 1K (RPE 5)
3.58.6; 1.59.3 (24) (157)
Row 2K (RPE 7)
7.36.1; 1.54.0 (26) (174)
Row 2K (RPE 8)
7.31.3; 1.52.8 (26) (178)
Notes: Just a monster workout. Really came alive in the second 2K and produced a pretty major effort. I was really cranking. Nice blend of leg power and wind -- neither aspect lagged behind this morning.
3.58.6; 1.59.3 (24) (157)
Row 2K (RPE 7)
7.36.1; 1.54.0 (26) (174)
Row 2K (RPE 8)
7.31.3; 1.52.8 (26) (178)
Notes: Just a monster workout. Really came alive in the second 2K and produced a pretty major effort. I was really cranking. Nice blend of leg power and wind -- neither aspect lagged behind this morning.
Tuesday, December 3, 2013
Tuesday, December 3, 2013
Airdyne 15 x 1 minute (85%)/1 minute (50%) (am)
Fitness 500 (pm)
Push press 6 x 3 (perform 6 strict pull-ups between each set)
165, 175, 185, 195, 195, 195(f)
15 minutes (rotating OTM):
6 push presses (135)
12 pull-ups
18 box jumps (24)
Notes: Covered 370 calories on the morning session with heart rate touching 171 toward the end. Ranged from 67-75 RPMs on the pick-ups and increased intensity as the workout progresses. Spun out at ~45 RPMs for recovery.
Quality session tonight thanks to some great energy from Paul. I was dragging a bit, but we did the OTM-style work together and it was fun. Failed the third push press rep on my final set at 195. Also failed the sixth strict pull-up on that set.
Fitness 500 (pm)
Push press 6 x 3 (perform 6 strict pull-ups between each set)
165, 175, 185, 195, 195, 195(f)
15 minutes (rotating OTM):
6 push presses (135)
12 pull-ups
18 box jumps (24)
Notes: Covered 370 calories on the morning session with heart rate touching 171 toward the end. Ranged from 67-75 RPMs on the pick-ups and increased intensity as the workout progresses. Spun out at ~45 RPMs for recovery.
Quality session tonight thanks to some great energy from Paul. I was dragging a bit, but we did the OTM-style work together and it was fun. Failed the third push press rep on my final set at 195. Also failed the sixth strict pull-up on that set.
Monday, December 2, 2013
Monday, December 2, 2013
Row 3 x 6 minutes (actively recover 3 minutes between intervals) (heart rate < 165)
1. 1,448 meters; 2.04.3 (24) (155)
2. 1,451 meters; 2.04.0 (24) (165)
3. 1,458 meters; 2.03.4 (24) (168)
Notes: This session really felt good on the body. Never any lactic acid in the legs or heavy breathing -- just a nice, steady pace. Surprised a bit by the heart rate jump after the first interval. Active recoveries are still a bit foreign to me, but I tried today to just focus on perfect stroke mechanics and relaxing my shoulders, arms, and grip. Crossed the heart rate threshold slightly on the third interval, but that's okay. Quality 5-minute warm-up in Z1; used the final 3-minute active recovery period as cool-down.
1. 1,448 meters; 2.04.3 (24) (155)
2. 1,451 meters; 2.04.0 (24) (165)
3. 1,458 meters; 2.03.4 (24) (168)
Notes: This session really felt good on the body. Never any lactic acid in the legs or heavy breathing -- just a nice, steady pace. Surprised a bit by the heart rate jump after the first interval. Active recoveries are still a bit foreign to me, but I tried today to just focus on perfect stroke mechanics and relaxing my shoulders, arms, and grip. Crossed the heart rate threshold slightly on the third interval, but that's okay. Quality 5-minute warm-up in Z1; used the final 3-minute active recovery period as cool-down.
Sunday, December 1, 2013
Sunday, December 1, 2013
Fitness 500
4 x 5 clusters (115) + 10 T2B (OT2M)
4 x 5 clean & jerk (115) + 10 box jumps (30) (OT2M)
Notes: Totally underestimated this one. Clusters are absolutely brutal. There's just so much range of motion. I felt strong on each rep; however, the cumulative impact caught me in the third round. Body went "cold" and I was zapped for the rest of the session. Clusters and T2B is a brutal combination on the midline and grip, too. Rested about 10 minutes before the second segment, but it simply wasn't enough to recover. Slogged my way through the C&J and box jumps. Was supposed to squat afterwards -- that obviously didn't happen! While my aerobic capacity and overall strength capacity continues to improve, this workout exposed me a bit in the middle domain.
4 x 5 clusters (115) + 10 T2B (OT2M)
4 x 5 clean & jerk (115) + 10 box jumps (30) (OT2M)
Notes: Totally underestimated this one. Clusters are absolutely brutal. There's just so much range of motion. I felt strong on each rep; however, the cumulative impact caught me in the third round. Body went "cold" and I was zapped for the rest of the session. Clusters and T2B is a brutal combination on the midline and grip, too. Rested about 10 minutes before the second segment, but it simply wasn't enough to recover. Slogged my way through the C&J and box jumps. Was supposed to squat afterwards -- that obviously didn't happen! While my aerobic capacity and overall strength capacity continues to improve, this workout exposed me a bit in the middle domain.
Saturday, November 30, 2013
Saturday, November 30, 2013
Garage
6 x 1 clean + 2 front squats
185, 195, 200, 205, 210, 215
Clean pulls 3 x 3 @ 100% (reset after each rep)
215
5 rounds, not for time, of:
10 KB swings (70)
10 push-ups
Airdyne 20 calories (recovery pace)
Notes: Absolute beast mode on the clean complex. 215 is my 1 RM, yet I pulled under it like a boss today on my final working set and proceeded to bang out two front squats. Pulls actually weren't that great, but it's good to work some dynamic pulling off the floor. Should've done the final segment "for time."
Final 12-week cycle starts tomorrow, which should take me into mid-February. Focus will be on leg strength, gymnastics volume, and aerobic conditioning. This is going to be major training, and I'm ready for it.
6 x 1 clean + 2 front squats
185, 195, 200, 205, 210, 215
Clean pulls 3 x 3 @ 100% (reset after each rep)
215
5 rounds, not for time, of:
10 KB swings (70)
10 push-ups
Airdyne 20 calories (recovery pace)
Notes: Absolute beast mode on the clean complex. 215 is my 1 RM, yet I pulled under it like a boss today on my final working set and proceeded to bang out two front squats. Pulls actually weren't that great, but it's good to work some dynamic pulling off the floor. Should've done the final segment "for time."
Final 12-week cycle starts tomorrow, which should take me into mid-February. Focus will be on leg strength, gymnastics volume, and aerobic conditioning. This is going to be major training, and I'm ready for it.
Friday, November 29, 2013
Airdyne 45 minutes (aerobic restoration)
386 calories (147)
Notes: This was just an attempt to recover the legs from Thursday's football game. Hamstrings, groin, and hip flexors were smoked. This definitely helped, and I also felt very powerful aerobically.
386 calories (147)
Notes: This was just an attempt to recover the legs from Thursday's football game. Hamstrings, groin, and hip flexors were smoked. This definitely helped, and I also felt very powerful aerobically.
Wednesday, November 27, 2013
Wednesday, November 27, 2013
Fitness 500
Snatch 6 x 2
125, 135, 145, 155, 160(f), 160
3 rounds of:
3 snatch pulls @ 100% (175)
Rest 1 minute
12 T2B
Rest 1 minute
Notes: Another low energy day. Even so, I managed my best ever snatch double. Felt fast under the bar, but I bit unstable in the bottom. It was good to work some heavy pulls to reinforce the pull off the ground. Pairing pulls with T2B really places a premium on maintaining a tight midline. Looking forward to a day away from the gym and, instead, playing in our annual Thanksgiving football game!
Snatch 6 x 2
125, 135, 145, 155, 160(f), 160
3 rounds of:
3 snatch pulls @ 100% (175)
Rest 1 minute
12 T2B
Rest 1 minute
Notes: Another low energy day. Even so, I managed my best ever snatch double. Felt fast under the bar, but I bit unstable in the bottom. It was good to work some heavy pulls to reinforce the pull off the ground. Pairing pulls with T2B really places a premium on maintaining a tight midline. Looking forward to a day away from the gym and, instead, playing in our annual Thanksgiving football game!
Tuesday, November 26, 2013
Tuesday, November 26, 2013
Garage
3 rounds, not for time, of:
20 squats
10 push-ups
10 hollow-rocks
5 rounds of:
5 Pendlay rows (145)
Rest 1 minute
10 single-arm KB press (35)
Rest 1 minute
Ball slams 10 x 10 (OTM)
Notes: Not much energy today, but I got in some decent work. A bit weak on the Pendlay rows. Could feel myself starting to "buck" the hips, so I stuck at 145. Amazing how poorly my left arm moves in comparison to my right arm on the single-arm work. Toughest part of a ball slam is getting the ball from the ground to overhead -- not the actual slam itself.
3 rounds, not for time, of:
20 squats
10 push-ups
10 hollow-rocks
5 rounds of:
5 Pendlay rows (145)
Rest 1 minute
10 single-arm KB press (35)
Rest 1 minute
Ball slams 10 x 10 (OTM)
Notes: Not much energy today, but I got in some decent work. A bit weak on the Pendlay rows. Could feel myself starting to "buck" the hips, so I stuck at 145. Amazing how poorly my left arm moves in comparison to my right arm on the single-arm work. Toughest part of a ball slam is getting the ball from the ground to overhead -- not the actual slam itself.
Monday, November 25, 2013
Monday, November 25, 2013
Airdyne 45 minutes (aerobic restoration)
385 calories (149)
Notes: Not much to report today. Just a solid session. More calories than last week while maintaining a slightly lower heart rate.
385 calories (149)
Notes: Not much to report today. Just a solid session. More calories than last week while maintaining a slightly lower heart rate.
Sunday, November 24, 2013
Sunday, November 24, 2013
Fitness 500
5 rounds, for time, of:
5 power cleans
5 bench presses
8.37 (165)
"Death by C2B"
10 rounds + 9 reps
Notes: Lots of power production today. I felt strong on the power cleans; however, bench press betrayed me in the 4th round. I had to break 3/2 on the 4th round and then 2/1/1/1 on the 5th round. Need to keep working dips and heavy overhead presses. Great workout for me, though, as I struggle with this type of stuff. Got in a ton of C2Bs at the end. Need to keep working the strict and weighted variations of pull-ups.
5 rounds, for time, of:
5 power cleans
5 bench presses
8.37 (165)
"Death by C2B"
10 rounds + 9 reps
Notes: Lots of power production today. I felt strong on the power cleans; however, bench press betrayed me in the 4th round. I had to break 3/2 on the 4th round and then 2/1/1/1 on the 5th round. Need to keep working dips and heavy overhead presses. Great workout for me, though, as I struggle with this type of stuff. Got in a ton of C2Bs at the end. Need to keep working the strict and weighted variations of pull-ups.
Saturday, November 23, 2013
Saturday, November 23, 2013
Garage
Power snatch (15 minutes to build to a heavy single)
165
5 rounds of:
6 power snatches (135) (1 rep every 10 seconds)
12 burpees (1 foot jump -- touch ceiling)
24 double-unders
Actively recover 2:30 minutes on Airdyne; 30-second transition back to bar
Notes: One of the best workouts I've had in a while. Added some TGUs (worked up to 70#) and some jumping rope to my usual warm-up and I think it helped to open up the body. Hit one of the cleanest power snatches of my life at 155. I got 165 overhead, but it wasn't as crisp. Then, I started flipping around 135 like it was nothing. It was, by far, the most powerful I've ever been at that weight. Burpees were definitely the most difficult part of the workout. Had to slow my pace slightly on the last two rounds. I finished most rounds in around 2 minutes. Enjoyed using the Airdyne for active recovery. I spun out very slowly and just tried to control my heart rate. Took me about 30 seconds to get off the Airdyne, adjust the bar, chalk up, re-set my watch, and go.
Power snatch (15 minutes to build to a heavy single)
165
5 rounds of:
6 power snatches (135) (1 rep every 10 seconds)
12 burpees (1 foot jump -- touch ceiling)
24 double-unders
Actively recover 2:30 minutes on Airdyne; 30-second transition back to bar
Notes: One of the best workouts I've had in a while. Added some TGUs (worked up to 70#) and some jumping rope to my usual warm-up and I think it helped to open up the body. Hit one of the cleanest power snatches of my life at 155. I got 165 overhead, but it wasn't as crisp. Then, I started flipping around 135 like it was nothing. It was, by far, the most powerful I've ever been at that weight. Burpees were definitely the most difficult part of the workout. Had to slow my pace slightly on the last two rounds. I finished most rounds in around 2 minutes. Enjoyed using the Airdyne for active recovery. I spun out very slowly and just tried to control my heart rate. Took me about 30 seconds to get off the Airdyne, adjust the bar, chalk up, re-set my watch, and go.
Friday, November 22, 2013
Friday, November 22, 2013
Airdyne 20 minutes (RPE 8)
? calories; 63+ RPMs (167)
Notes: This was just nasty. Felt like a million bucks for the first two minutes. After that, it was a lactic acid fest in the legs. It's like riding a bike uphill for 20 minutes. I literally had to grit my teeth or laugh like a psycho at times to get through it. To make matters worse, my monitor zeroed out on me about 13 minutes in. So, I didn't even get my calorie score after subjecting myself to such pain.
? calories; 63+ RPMs (167)
Notes: This was just nasty. Felt like a million bucks for the first two minutes. After that, it was a lactic acid fest in the legs. It's like riding a bike uphill for 20 minutes. I literally had to grit my teeth or laugh like a psycho at times to get through it. To make matters worse, my monitor zeroed out on me about 13 minutes in. So, I didn't even get my calorie score after subjecting myself to such pain.
Thursday, November 21, 2013
Thursday, November 21, 2013
Row 45 minutes (aerobic restoration)
9,542 meters; 2.21.4 (22) (144)
Notes: Faster pace than usual yet heart rate stayed lower than usual. Actually maintained sub-2.20 pace for final 15 minutes. Absolutely cruised on this workout. Goal is to be able to row 10K within 45 minutes without crossing 150 heart rate.
9,542 meters; 2.21.4 (22) (144)
Notes: Faster pace than usual yet heart rate stayed lower than usual. Actually maintained sub-2.20 pace for final 15 minutes. Absolutely cruised on this workout. Goal is to be able to row 10K within 45 minutes without crossing 150 heart rate.
Wednesday, November 20, 2013
Wednesday, November 20, 2013
Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Fitness 500 (pm)
3 rounds, not for time, of:
12 T2B
10 dips
15 box jumps (24)
6 x 1 power clean + 1 push jerk
175, 185, 195, 195, 195, 195
5 rounds of:
3 weighted chin-ups (25)
Rest 90 seconds
10 GHD sit-ups
Rest 90 seconds
Notes: Beast mode on the 30/30 work. Dialed things back slightly to 70-73 RPMs on the pick-ups as opposed to 75-77 RPMs previously. This made a huge difference for me and kept the intensity more appropriate. Heart rate only went as high as 167 and it wasn't a lactic acid fest.
T2B were clean tonight. Box jumps were okay, but I want them to be rock-solid. Need to make a box for my garage. Stayed at 195 on the barbell complex because I was right at the edge of my form. Any heavier and I would've had to catch wide on the power clean. My heavy push/power jerks are garbage. Project for this weekend: find a place nearby where I can do pull-ups, T2B, and muscle-ups outdoors.
Tuesday, November 19, 2013
Tuesday, November 19, 2013
Row 8 x 500 meters (rest 2 minutes between intervals) (am)
1. 1.47.9 (28) (162)
2. 1.50.2 (27) (164)
3. 1.48.4 (28) (167)
4. 1.49.0 (28) (168)
5. 1.48.6 (28) (169)
6. 1.48.5 (28) (170)
7. 1.48.3 (28) (170)
8. 1.47.7 (28) (169)
Garage (pm)
Power snatch 15 x 3 @ 70% (OTM)
125
Complete the following reps unbroken and clean weight from the ground:
12 front squats (165)
Rest 1 minute
9 front squats
Rest 1 minute
6 front squats
Notes: Big-time power intervals in the morning. Quality warm-up including a few 30-second sprints to awaken the system. Goal was to maintain an average pace below 1.49.7, which was the average pace on my last 2K time trial. I did so easily by averaging 1.48.5 this morning. More good heart rate data with the trend continuing of my heart rate leveling off at a comfortable number.
Nice to be back banging away with the barbell. All of the aerobic power in the world won't do shit in CrossFit if you can't move the weights. Reps were much cleaner when I would use proper footwork (aggressively pulling under the bar and moving the feet into the catching position). Interesting little front squat work turned out to be brutal. Struggled a bit to maintain the rack position on such high reps. Bar was really in the finger-tips. I'll be getting back into squatting after Thanksgiving. Knees are enjoying a breather right now!
1. 1.47.9 (28) (162)
2. 1.50.2 (27) (164)
3. 1.48.4 (28) (167)
4. 1.49.0 (28) (168)
5. 1.48.6 (28) (169)
6. 1.48.5 (28) (170)
7. 1.48.3 (28) (170)
8. 1.47.7 (28) (169)
Garage (pm)
Power snatch 15 x 3 @ 70% (OTM)
125
Complete the following reps unbroken and clean weight from the ground:
12 front squats (165)
Rest 1 minute
9 front squats
Rest 1 minute
6 front squats
Notes: Big-time power intervals in the morning. Quality warm-up including a few 30-second sprints to awaken the system. Goal was to maintain an average pace below 1.49.7, which was the average pace on my last 2K time trial. I did so easily by averaging 1.48.5 this morning. More good heart rate data with the trend continuing of my heart rate leveling off at a comfortable number.
Nice to be back banging away with the barbell. All of the aerobic power in the world won't do shit in CrossFit if you can't move the weights. Reps were much cleaner when I would use proper footwork (aggressively pulling under the bar and moving the feet into the catching position). Interesting little front squat work turned out to be brutal. Struggled a bit to maintain the rack position on such high reps. Bar was really in the finger-tips. I'll be getting back into squatting after Thanksgiving. Knees are enjoying a breather right now!
Monday, November 18, 2013
Monday, November 18, 2013
Airdyne 45 minutes
382 calories (150)
Notes: Legs were turbo-charged this morning. A bit surprising after yesterday's track workout. I was sitting at 57 RPMs right out of the gates and actually had to force myself to stay under control. Up from 364 calories last week, which is substantial increase on Airdyne. Short-term goal is to hold 60+ RPMs throughout piece without crossing 150 heart rate threshold.
382 calories (150)
Notes: Legs were turbo-charged this morning. A bit surprising after yesterday's track workout. I was sitting at 57 RPMs right out of the gates and actually had to force myself to stay under control. Up from 364 calories last week, which is substantial increase on Airdyne. Short-term goal is to hold 60+ RPMs throughout piece without crossing 150 heart rate threshold.
Sunday, November 17, 2013
Sunday, November 17, 2013
BHS Track
As a team of 3, complete 5 rounds each of:
Run 400 meters
20 burpees (with jump over milk crate)
30 S2O (75)
*Advance to next station once all team members have completed their respective stations.
Notes: I enjoyed this one (not sure my teammates felt the same). Run was very comfortable. The last 8-10 burpees were a bit nasty each round, but I maintained a good pace. The jump over the milk crate made each burpee much more difficult than normal. I used a push press for S2O and broke most sets 10/10/10. My stomach felt slightly off throughout, but I felt pretty good otherwise. Breathing is definitely improving thanks to dedicated time on the rower and Airdyne. Looking to focus more this week on power/strength as I've gotten away from that a bit.
As a team of 3, complete 5 rounds each of:
Run 400 meters
20 burpees (with jump over milk crate)
30 S2O (75)
*Advance to next station once all team members have completed their respective stations.
Notes: I enjoyed this one (not sure my teammates felt the same). Run was very comfortable. The last 8-10 burpees were a bit nasty each round, but I maintained a good pace. The jump over the milk crate made each burpee much more difficult than normal. I used a push press for S2O and broke most sets 10/10/10. My stomach felt slightly off throughout, but I felt pretty good otherwise. Breathing is definitely improving thanks to dedicated time on the rower and Airdyne. Looking to focus more this week on power/strength as I've gotten away from that a bit.
Saturday, November 16, 2013
Friday, November 16, 2013
Row 5K (RPE 8)
19.49.4; 1.59.4 (24) (174)
Notes: Very positive heart rate data today. Nice slow, steady creep up to 170 and then it completely flattened out for almost the entire second half. In the past, I've been having to work in the low 180s for at least the last 1K. Things are definitely moving in the right direction.
19.49.4; 1.59.4 (24) (174)
Notes: Very positive heart rate data today. Nice slow, steady creep up to 170 and then it completely flattened out for almost the entire second half. In the past, I've been having to work in the low 180s for at least the last 1K. Things are definitely moving in the right direction.
Thursday, November 14, 2013
Thursday, November 14, 2013
Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Fitness 500 (pm)
3 rounds, not for time, of:
10 dips
8 KB snatches/arm (53)
15 GHD sit-ups
6 x 1 high-hang clean + 1 power clean + 1 jerk
155, 165, 175, 185, 195, 195
3 rounds of:
8 strict pull-ups
Rest 90 seconds
16 deficit hand-release push-ups (hands on 5# plates)
Rest 90 seconds
Notes: Total burner in the morning. My legs are just getting chewed up. Took it up to 73-75 RPMs on the pick-ups and spun it out at 43-44 RPMs, which was slightly lower than last week. You can try like hell, but 30 seconds simply isn't enough time to recover the legs before the next interval. Heart rate touched 175 toward the end of the workout.
Low energy tonight at the gym. Finding it difficult to train hard on weekday evenings after training in the morning and working. Power cleans got a bit heavy at 195. The high-hang clean zaps your legs a bit for the power clean. My upper body strength is terrible and I don't even want to write about it.
Fitness 500 (pm)
3 rounds, not for time, of:
10 dips
8 KB snatches/arm (53)
15 GHD sit-ups
6 x 1 high-hang clean + 1 power clean + 1 jerk
155, 165, 175, 185, 195, 195
3 rounds of:
8 strict pull-ups
Rest 90 seconds
16 deficit hand-release push-ups (hands on 5# plates)
Rest 90 seconds
Notes: Total burner in the morning. My legs are just getting chewed up. Took it up to 73-75 RPMs on the pick-ups and spun it out at 43-44 RPMs, which was slightly lower than last week. You can try like hell, but 30 seconds simply isn't enough time to recover the legs before the next interval. Heart rate touched 175 toward the end of the workout.
Low energy tonight at the gym. Finding it difficult to train hard on weekday evenings after training in the morning and working. Power cleans got a bit heavy at 195. The high-hang clean zaps your legs a bit for the power clean. My upper body strength is terrible and I don't even want to write about it.
Wednesday, November 13, 2013
Wednesday, November 13, 2013
Row 3 x 10 minutes (rest 3 minutes between intervals) (<160 heart rate) (am)
1. 2,342 meters; 2.08.0 (23) (154)
2. 2,345 meters; 2.07.9 (23) (153)
3. 2,347 meters; 2.07.8 (24) (154)
Garage (pm)
10 x 1 hang power snatch + 1 power snatch (OTM)
135 => 150
3 rounds of:
3 snatch-grip DLs (195)
Rest 45 seconds
AMRAP strict HSPUs (scaled to Ab-mat)
Rest 45 seconds
6 x 20 double-unders, 10 Ab-mat sit-ups, & 10 double-unders (OTM)
Notes: Some good and some not-so-good. Felt like an aerobic powerhouse in the morning on the rower. My paces continue to improve and my heart rate is staying lower. I can't even imagine where I'll be aerobically by the time the Open rolls around (assuming I can keep it up). Unfortunately, all of the work on the rower and Airdyne is zapping my legs a bit for the barbell movements. I didn't have much pop on the power snatches tonight and resorted to some sloppy footwork. I'm hoping that it's just an adjustment period. Also, I wasn't able to do single strict HSPU! I had to scaled to an Ab-mat and managed 7, 7, and 5 reps. This obviously requires major work.
1. 2,342 meters; 2.08.0 (23) (154)
2. 2,345 meters; 2.07.9 (23) (153)
3. 2,347 meters; 2.07.8 (24) (154)
Garage (pm)
10 x 1 hang power snatch + 1 power snatch (OTM)
135 => 150
3 rounds of:
3 snatch-grip DLs (195)
Rest 45 seconds
AMRAP strict HSPUs (scaled to Ab-mat)
Rest 45 seconds
6 x 20 double-unders, 10 Ab-mat sit-ups, & 10 double-unders (OTM)
Notes: Some good and some not-so-good. Felt like an aerobic powerhouse in the morning on the rower. My paces continue to improve and my heart rate is staying lower. I can't even imagine where I'll be aerobically by the time the Open rolls around (assuming I can keep it up). Unfortunately, all of the work on the rower and Airdyne is zapping my legs a bit for the barbell movements. I didn't have much pop on the power snatches tonight and resorted to some sloppy footwork. I'm hoping that it's just an adjustment period. Also, I wasn't able to do single strict HSPU! I had to scaled to an Ab-mat and managed 7, 7, and 5 reps. This obviously requires major work.
Tuesday, November 12, 2013
Tuesday, November 12, 2013
Airdyne 45 minutes (aerobic restoration)
364 calories (150)
Notes: Back hammering away at the aerobic base. Body is pretty banged up from the last few days of training, particularly the quads and upper back/traps. Today's workout served as a good "flush" as well as a nice aerobic builder. Came out of the gates at ~53 RPMs, but quickly found myself in the 55-58 range. Back on the rower tomorrow morning followed by some snatch work in the evening.
364 calories (150)
Notes: Back hammering away at the aerobic base. Body is pretty banged up from the last few days of training, particularly the quads and upper back/traps. Today's workout served as a good "flush" as well as a nice aerobic builder. Came out of the gates at ~53 RPMs, but quickly found myself in the 55-58 range. Back on the rower tomorrow morning followed by some snatch work in the evening.
Monday, November 11, 2013
Monday, November 11, 2013
Fitness 500
Pause squat 1 x 5 @ 50%; 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 75%; 3 x 2 @ 80%
160; 190; 220; 235; 250
AMRAP in 6 minutes of:
12 DB snatches (60)
12 over-the-box jumps (24)
4 rounds
Notes: I really enjoyed the pause squats. They force you to stay tight rather than collapsing into the bottom. I did a 3-second pause on each rep and had to work very hard on the doubles at 250. I'll be looking for some different types of squatting to do over the next few weeks. The metcon was a total quad-burner. Over-the-box jumps tax the legs way more than regular box jumps, and I'm not really sure why. Even the jump off the box seems difficult. I tried my best to keep moving and then emptied the tank at the end to just finish the fourth round as time expired. Bobby coached me through it and that really helped me with the final round. Looking for a good flush on the Airdyne tomorrow morning.
Pause squat 1 x 5 @ 50%; 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 75%; 3 x 2 @ 80%
160; 190; 220; 235; 250
AMRAP in 6 minutes of:
12 DB snatches (60)
12 over-the-box jumps (24)
4 rounds
Notes: I really enjoyed the pause squats. They force you to stay tight rather than collapsing into the bottom. I did a 3-second pause on each rep and had to work very hard on the doubles at 250. I'll be looking for some different types of squatting to do over the next few weeks. The metcon was a total quad-burner. Over-the-box jumps tax the legs way more than regular box jumps, and I'm not really sure why. Even the jump off the box seems difficult. I tried my best to keep moving and then emptied the tank at the end to just finish the fourth round as time expired. Bobby coached me through it and that really helped me with the final round. Looking for a good flush on the Airdyne tomorrow morning.
Sunday, November 10, 2013
Sunday, November 10, 2013
Fitness 500
3 rounds, not for time, of:
12 box jumps (24)
Handstand hold, 1 minute
12 T2B
20 x 1 hang clean + 1 clean (OTM)
105 => 195
Bench press 3 x 8 @ 175 (perform 8 ring rows between each set)
Notes: The barbell segment was very intense. It was difficult to recover between sets. I was breathing heavy, which makes it difficult to brace the midline in the bottom of the clean. I was a bit rocked by the end. Failed the last set of bench press. Good to work a little horizontal pulling, too. Went for a ~20-mile bike ride with Mary Catherine in the afternoon.
3 rounds, not for time, of:
12 box jumps (24)
Handstand hold, 1 minute
12 T2B
20 x 1 hang clean + 1 clean (OTM)
105 => 195
Bench press 3 x 8 @ 175 (perform 8 ring rows between each set)
Notes: The barbell segment was very intense. It was difficult to recover between sets. I was breathing heavy, which makes it difficult to brace the midline in the bottom of the clean. I was a bit rocked by the end. Failed the last set of bench press. Good to work a little horizontal pulling, too. Went for a ~20-mile bike ride with Mary Catherine in the afternoon.
Saturday, November 9, 2013
Saturday, November 9, 2013
Garage
5 rounds of:
1 power snatch (135, 145, 155, 155, 155)
Rest 30 seconds
10 push-ups
Rest 30 seconds
3 rounds of:
3 snatch pulls (185)
Rest 45 seconds
15 ball slams (40)
Rest 45 seconds
Notes: First workout on the new matting in the garage -- it's really nice. Legs are a bit zapped from a lack of squatting, not enough calories, and lots of Airdyne work. The power snatches at 155 were not very crisp. Tough to stabilize the midline of heavy pulls after ball slams. Good 5-minute warm-up on rower and cool-down on Airdyne. I plan to take another week off from pure squatting before getting back into it.
5 rounds of:
1 power snatch (135, 145, 155, 155, 155)
Rest 30 seconds
10 push-ups
Rest 30 seconds
3 rounds of:
3 snatch pulls (185)
Rest 45 seconds
15 ball slams (40)
Rest 45 seconds
Notes: First workout on the new matting in the garage -- it's really nice. Legs are a bit zapped from a lack of squatting, not enough calories, and lots of Airdyne work. The power snatches at 155 were not very crisp. Tough to stabilize the midline of heavy pulls after ball slams. Good 5-minute warm-up on rower and cool-down on Airdyne. I plan to take another week off from pure squatting before getting back into it.
Friday, November 8, 2013
Friday, November 8, 2013
Row 45 minutes (aerobic restoration)
9,403 meters; 2.23.5 (21) (146)
Notes: Strange heart rate data this morning. Jumped to 135 much earlier than usual. However, I leveled off at 140 and stayed there for the entire piece with the exception of a short spike up to 146 about 30 minutes in. Ready to tackle some heavier and more intense CrossFit-type workouts over the next few days.
9,403 meters; 2.23.5 (21) (146)
Notes: Strange heart rate data this morning. Jumped to 135 much earlier than usual. However, I leveled off at 140 and stayed there for the entire piece with the exception of a short spike up to 146 about 30 minutes in. Ready to tackle some heavier and more intense CrossFit-type workouts over the next few days.
Thursday, November 7, 2013
Thursday, November 7, 2013
Garage (am)
Airdyne 5 minutes (RPE 5)
44 calories; 58+ RPMs (144)
Airdyne 10 minutes (RPE 7)
133 calories; 65+ RPMs (176)
Airdyne 10 minutes (RPE 8)
142 calories; 66+ RPMs (179)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
50 double-unders
6 x 1 high-hang clean + 1 push press + 1 jerk
155, 165, 175, 185, 195, 195(f)
Notes: Lactic acid fest in the morning. Pain in the quads would kick in about two minutes into the piece and I just had to live with it. I can't even fathom what it would take to get 300 calories in 10 minutes. You'd probably have to sit at 80+ RPMs for the entire piece. Conditioning is still far exceeding leg stamina on Airdyne.
Decent session at Fitness 500. I was frustrated with equipment and people in my way, but settled in nicely for the barbell work. High-hang means you keep torso vertical and only bend knees as far as ankles will allow. Push press was the hardest part and I finally failed on the last set. My C2B weren't great today. Need to really dial in my pull-ups -- all variations.
Airdyne 5 minutes (RPE 5)
44 calories; 58+ RPMs (144)
Airdyne 10 minutes (RPE 7)
133 calories; 65+ RPMs (176)
Airdyne 10 minutes (RPE 8)
142 calories; 66+ RPMs (179)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
50 double-unders
6 x 1 high-hang clean + 1 push press + 1 jerk
155, 165, 175, 185, 195, 195(f)
Notes: Lactic acid fest in the morning. Pain in the quads would kick in about two minutes into the piece and I just had to live with it. I can't even fathom what it would take to get 300 calories in 10 minutes. You'd probably have to sit at 80+ RPMs for the entire piece. Conditioning is still far exceeding leg stamina on Airdyne.
Decent session at Fitness 500. I was frustrated with equipment and people in my way, but settled in nicely for the barbell work. High-hang means you keep torso vertical and only bend knees as far as ankles will allow. Push press was the hardest part and I finally failed on the last set. My C2B weren't great today. Need to really dial in my pull-ups -- all variations.
Wednesday, November 6, 2013
Wednesday, November 6, 2013
Row 4 x 5 minutes (rest 3 minutes)
1. 1,256 meters; 1.59.4 (24) (167)
2. 1,253 meters; 1.59.7 (24) (168)
3. 1,253 meters; 1.59.7 (24) (171)
4. 1,254 meters; 1.59.6 (24) (168)
Notes: 5-minute warm-up in Z1. Damper set at 5.5 to reach 140 due to colder temperature in garage as compared to Arlington apartment. Really came alive in final two intervals. It's tough to plow away at 6:15 in the morning. I love it, though. Back on the Airdyne tomorrow morning and then hitting up Fitness 500 at night for a training session.
1. 1,256 meters; 1.59.4 (24) (167)
2. 1,253 meters; 1.59.7 (24) (168)
3. 1,253 meters; 1.59.7 (24) (171)
4. 1,254 meters; 1.59.6 (24) (168)
Notes: 5-minute warm-up in Z1. Damper set at 5.5 to reach 140 due to colder temperature in garage as compared to Arlington apartment. Really came alive in final two intervals. It's tough to plow away at 6:15 in the morning. I love it, though. Back on the Airdyne tomorrow morning and then hitting up Fitness 500 at night for a training session.
Tuesday, November 5, 2013
Tuesday, November 5, 2013
Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Garage (pm)
Hang snatch 10 x 1 @ 75% (every 30 seconds)
130
3 rounds of:
3 snatch-grip DL @ 110%
Rest 45 seconds
15 push-ups
Rest 45 seconds
Notes: Good aerobic work in the morning. Revved it up to 71-75 RPMs during the pick-ups and then spun it out at ~47 RPMs on the recoveries. Heart rate got up to 176 on the final few pick-ups. Quads were on fire! Need to deal with a bit of pain until my Airdyne-specific leg muscles catch up to my overall conditioning.
Garage isn't quite set up yet, but I wanted to try it anyways. Had trouble getting under the bar tonight. Bottom position is garbage. Used 195 on the DLs which will hopefully make my snatches feel lighter off the floor. Skipped conditioning because I don't want to overdo things right now.
Garage (pm)
Hang snatch 10 x 1 @ 75% (every 30 seconds)
130
3 rounds of:
3 snatch-grip DL @ 110%
Rest 45 seconds
15 push-ups
Rest 45 seconds
Notes: Good aerobic work in the morning. Revved it up to 71-75 RPMs during the pick-ups and then spun it out at ~47 RPMs on the recoveries. Heart rate got up to 176 on the final few pick-ups. Quads were on fire! Need to deal with a bit of pain until my Airdyne-specific leg muscles catch up to my overall conditioning.
Garage isn't quite set up yet, but I wanted to try it anyways. Had trouble getting under the bar tonight. Bottom position is garbage. Used 195 on the DLs which will hopefully make my snatches feel lighter off the floor. Skipped conditioning because I don't want to overdo things right now.
Monday, November 4, 2013
Monday, November 4, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: It may be cold on the Cape, but things heated up quickly this morning in my new garage. Worked out at 0600, which is very early for me. This is my new time for morning aerobic work. Kept heart rate below 150. Held steady at ~55 RPMs and crept up to ~57-58 towards the end. Felt great throughout the piece. I'm going to be a monster aerobically this season.
Notes: It may be cold on the Cape, but things heated up quickly this morning in my new garage. Worked out at 0600, which is very early for me. This is my new time for morning aerobic work. Kept heart rate below 150. Held steady at ~55 RPMs and crept up to ~57-58 towards the end. Felt great throughout the piece. I'm going to be a monster aerobically this season.
Friday, November 1, 2013
Friday, November 1, 2013
Yoga
Notes: Attended Mary Catherine's final class at Tranquil Space Arlington. It was an unbelievable atmosphere as the students were so sad to see her leaving. I'm happy to have been a part of it, and also got in a great workout. I'm obviously tight in the anterior and posterior chains; however, I'm always amazed by how tight I am in the "side body" during the twisting poses. I always feel deep stretching wrapping from my abdominals around to my lower back. Yoga is also incredibly aerobic if you maintain a constant flow. I'm hoping this stretching and mental relaxation will help with the stress of the upcoming move.
Thursday, October 31, 2013
Thursday, October 31, 2013
8th & I
4:30-minute tempo "Grace" (1 clean & jerk every 9 seconds)
Muscle-ups 6 x 2 (every 90 seconds)
Notes: Final training session ever at 8th & I. What a home it's been for the last year or so. It was free, open 24/7, and met most of my equipment needs. I'll always be greatful to the Marines for allowing me to use their facility. Tempo "Grace" started burning early. Last time I did this workout, I noted that I felt powerful through the first 12-14 reps. That was not the case this time around. I remember completing the 10th rep and wondering what I had gotten myself into. My breathing is actually quite good. It's the burn in the quads that is killer on this workout. I've been working some heavier reps, but need to remember to incorporate more faster-paced moderately weighted reps. Figured it was good to work muscle-ups today since I'm not sure where I'll be able to practice them on the Cape. Yoga and aerobic restoration work on the rower tomorrow before taking a few days off to move. Huge life changes forthcoming.
4:30-minute tempo "Grace" (1 clean & jerk every 9 seconds)
Muscle-ups 6 x 2 (every 90 seconds)
Notes: Final training session ever at 8th & I. What a home it's been for the last year or so. It was free, open 24/7, and met most of my equipment needs. I'll always be greatful to the Marines for allowing me to use their facility. Tempo "Grace" started burning early. Last time I did this workout, I noted that I felt powerful through the first 12-14 reps. That was not the case this time around. I remember completing the 10th rep and wondering what I had gotten myself into. My breathing is actually quite good. It's the burn in the quads that is killer on this workout. I've been working some heavier reps, but need to remember to incorporate more faster-paced moderately weighted reps. Figured it was good to work muscle-ups today since I'm not sure where I'll be able to practice them on the Cape. Yoga and aerobic restoration work on the rower tomorrow before taking a few days off to move. Huge life changes forthcoming.
Wednesday, October 30, 2013
Wednesday, October 30, 2013
8th & I
Clean 4 x 1 + 1 + 1 + 1 + 1 (10 seconds between reps)
155, 165, 175, 185
4 rounds of:
10 Bulgarian split squats/leg (20# DB in goblet position)
Rest 1 minute
10 HSPU
Rest 1 minute
10 C2B
Rest 1 minute
10 GHD sit-ups
Rest 1 minute
Notes: The last set of cleans at 185 was pretty tough. May have had the juice to handle 195, but I had already used up my four sets. Threw in some BGSS for the first time in a while. Performed them with my rear foot elevated on a bench. Total burner on the quads/hip flexors. Blasted through the HSPUs. Kip is getting much better and I'm really using my hips to drive my body upward. Nice fluid reps on C2B. Trying to add more weighted and strict pull-ups to routine instead of kipping, but today was good. GHD sit-ups are good and I'm hoping they translate some to T2B. Calling an audible on tomorrow's "Grace" test. Simply don't have the mental capacity for another test this week with this weekend's impending move.
Clean 4 x 1 + 1 + 1 + 1 + 1 (10 seconds between reps)
155, 165, 175, 185
4 rounds of:
10 Bulgarian split squats/leg (20# DB in goblet position)
Rest 1 minute
10 HSPU
Rest 1 minute
10 C2B
Rest 1 minute
10 GHD sit-ups
Rest 1 minute
Notes: The last set of cleans at 185 was pretty tough. May have had the juice to handle 195, but I had already used up my four sets. Threw in some BGSS for the first time in a while. Performed them with my rear foot elevated on a bench. Total burner on the quads/hip flexors. Blasted through the HSPUs. Kip is getting much better and I'm really using my hips to drive my body upward. Nice fluid reps on C2B. Trying to add more weighted and strict pull-ups to routine instead of kipping, but today was good. GHD sit-ups are good and I'm hoping they translate some to T2B. Calling an audible on tomorrow's "Grace" test. Simply don't have the mental capacity for another test this week with this weekend's impending move.
Tuesday, October 29, 2013
Tuesday, October 29, 2013
8th & I
5 x 1 snatch balance + 1 OHS
115, 135, 155, 165, 175
5 x 3-position snatch (high-hang; 2 inches above knee; 2 inches below knee)
115, 125, 135, 145(f), 145
Notes: Getting some good work in lately on snatch technique. Mobility in the bottom position continue to be the biggest issue. My combination of tight ankles and shoulders is brutal. Haven't done OHS in a while, and I had to really battle to keep the bar from coming forward. Shoulders wanted to internally rotate. Pretty decent effort on the position work. The long hang is definitely the toughest, but I can feel how this could help your snatching overall. Looking for a quality session tomorrow before really opening things up on Thursday when I plan to test "Grace."
5 x 1 snatch balance + 1 OHS
115, 135, 155, 165, 175
5 x 3-position snatch (high-hang; 2 inches above knee; 2 inches below knee)
115, 125, 135, 145(f), 145
Notes: Getting some good work in lately on snatch technique. Mobility in the bottom position continue to be the biggest issue. My combination of tight ankles and shoulders is brutal. Haven't done OHS in a while, and I had to really battle to keep the bar from coming forward. Shoulders wanted to internally rotate. Pretty decent effort on the position work. The long hang is definitely the toughest, but I can feel how this could help your snatching overall. Looking for a quality session tomorrow before really opening things up on Thursday when I plan to test "Grace."
Monday, October 28, 2013
Monday, October 28, 2013
Row 2K (time trial)
7.19.1(pr); 1.49.7 (26)
Notes: Alright! Met my goal of going sub-7.20. Ended up going a little faster than expected and still had a good amount of juice at the end. Oddly, once it was over, I basically took a few breaths and then stood up and grabbed some water. I felt fine just a few seconds after it was over. Splits went 1.50.4, 1.50.7, 1.50.5, and 1.47.5. I could really feel the benefit of all the aerobic work. Will continue a steady diet of aerobic-based intervals, aerobic restoration work, and sport-specific pieces (i.e., 2Ks & 5Ks at reduced RPEs). Plus, I can't wait to incorporate some Airdyne. Warmed up with 5 minutes in Z1, a 1K at ~1.58 pace, and two 30-second sprints holding the monitor sub-1.45. This had me primed aerobically and neurologically. I feel as though my body has a 7.10 in it right now. With continued hard work, I believe that I can attain my lifetime goal of going sub-7 minutes. If so, I believe that I'll have the necessary work capacity to attain my goals in this year's Open.
7.19.1(pr); 1.49.7 (26)
Notes: Alright! Met my goal of going sub-7.20. Ended up going a little faster than expected and still had a good amount of juice at the end. Oddly, once it was over, I basically took a few breaths and then stood up and grabbed some water. I felt fine just a few seconds after it was over. Splits went 1.50.4, 1.50.7, 1.50.5, and 1.47.5. I could really feel the benefit of all the aerobic work. Will continue a steady diet of aerobic-based intervals, aerobic restoration work, and sport-specific pieces (i.e., 2Ks & 5Ks at reduced RPEs). Plus, I can't wait to incorporate some Airdyne. Warmed up with 5 minutes in Z1, a 1K at ~1.58 pace, and two 30-second sprints holding the monitor sub-1.45. This had me primed aerobically and neurologically. I feel as though my body has a 7.10 in it right now. With continued hard work, I believe that I can attain my lifetime goal of going sub-7 minutes. If so, I believe that I'll have the necessary work capacity to attain my goals in this year's Open.
Sunday, October 27, 2013
Sunday, October 27, 2013
8th & I
Seated box jumps 5 x 3
Front squat 1 RM
265 (2 failed attempt @ 275)
Notes: Dang. 265 went up so well, but 275 just wouldn't budge. Not a great start to the week as I was hoping for a big PR. Very frustrating.
Seated box jumps 5 x 3
Front squat 1 RM
265 (2 failed attempt @ 275)
Notes: Dang. 265 went up so well, but 275 just wouldn't budge. Not a great start to the week as I was hoping for a big PR. Very frustrating.
Saturday, October 26, 2013
Saturday, October 26, 2013
8th & I
3 rounds, not for time, of:
3-5 weighted pull-ups (20)
8-10 dips
15 GHD sit-ups
50 double-unders
Snatch 10 x 1 (OT2M)
115, 125, 135, 145, 155, 165(f), 165(f), 165, 170, 175(f)
Notes: Didn't feel great on the gymnastics volume work today. Struggled with the weighted pull-ups and dips, and the GHD sit-ups and double-unders really elevated my heart rate. Enjoyed the snatch work. Things were progressing so well that I thought I might get a shot at a PR attempt. Hit a bit of a road-block at 165, but then regrouped and hit a really nice rep at 170. I got under 175, too, but just lost it at the last minute. I can't seem to get my videos to upload to Youtube right now. Cooled down with 5 minutes of incline treadmill walking.
3 rounds, not for time, of:
3-5 weighted pull-ups (20)
8-10 dips
15 GHD sit-ups
50 double-unders
Snatch 10 x 1 (OT2M)
115, 125, 135, 145, 155, 165(f), 165(f), 165, 170, 175(f)
Notes: Didn't feel great on the gymnastics volume work today. Struggled with the weighted pull-ups and dips, and the GHD sit-ups and double-unders really elevated my heart rate. Enjoyed the snatch work. Things were progressing so well that I thought I might get a shot at a PR attempt. Hit a bit of a road-block at 165, but then regrouped and hit a really nice rep at 170. I got under 175, too, but just lost it at the last minute. I can't seem to get my videos to upload to Youtube right now. Cooled down with 5 minutes of incline treadmill walking.
Friday, October 25, 2013
Friday, October 25, 2013
Row 5K
19.50.7; 1.59.0 (24) (181)
Notes: It has taken a while, but I'm finally starting to feel like an actual Aerobic Freight Train. Very positive heart rate data tonight. Didn't hit 160 until the 1K mark; 170 until the 2K mark; 175 until the 3K mark; and 180 until past the 4K mark. Things leveled off at that point. This is in contrast to October 9th when I hit 180 just past the 2K mark and then had to battle the mid-180s for the entire second half of the piece. Negative splits tonight, too. Very good effort for a Friday night. Definitely feel ready to test my 2K on Monday. I've found a very good weekly format for my rowing: one interval day, one aerobic restoration day, and one day where I practice actual race/test distance. I can manipulate the interval day based on whether I want to work speed or aerobic. And, I can skip the day where I practice actual race/test distance if I don't have enough energy.
Thursday, October 24, 2013
Thursday, October 24, 2013
 |
| 225 over-head! Finally! |
8th & I
Jerk (20 minutes to build to a heavy single)
225(pr)
Squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%
185; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%
160; 185; 200
6 rounds, OT2M, of:
6 push presses (115)
8 pull-ups
10 KB swings (70)
Notes: Lifetime accomplishment with the 225 jerk. Slightly soft with the left elbow, but I'm thrilled to have cleared the mental barrier of driving under 225. Hoping this begins a wave of PRs to come in the next week as I plan to test my front squat, "Grace," and a 2K row. Front squat felt good today and I think I'll be able to surpass my previous 1 RM of 265 on Sunday. The metcon was very difficult toward the end, particularly on the grip. Can you believe that Invictus programmed it as an OTM? I scaled down to OT2M and I still barely finished the final round within the 2-minute window. Push presses were solid, but grip became a major issue on the last 2 rounds of pull-ups and the last 4 rounds of swings. Back on the rower tomorrow for either a 5K or a few reduced-RPE 2Ks -- we'll see how I'm feeling.
Wednesday, October 23, 2013
Wednesday, October 23, 2013
Row 45 minutes (aerobic restoration)
9,413 meters; 2.23.4 (20) (148)
Notes: Felt very powerful aerobically tonight. Heart rate wouldn't seem to budge. Stayed below 130 until ~20 minute into the pieces and then stayed below 140 for almost the entire piece. This is very different from last Friday when I spent most of the row in the high-140s. Negative splits throughout. Wasn't in a great mental state like I was last Friday, so this row felt a bit longer. Sometimes it feels like time is standing still on the monitor. Slight low blood sugar toward the end, but nothing terrible. I plan to test a 2K next week to give myself a baseline for the rest of the season.
9,413 meters; 2.23.4 (20) (148)
Notes: Felt very powerful aerobically tonight. Heart rate wouldn't seem to budge. Stayed below 130 until ~20 minute into the pieces and then stayed below 140 for almost the entire piece. This is very different from last Friday when I spent most of the row in the high-140s. Negative splits throughout. Wasn't in a great mental state like I was last Friday, so this row felt a bit longer. Sometimes it feels like time is standing still on the monitor. Slight low blood sugar toward the end, but nothing terrible. I plan to test a 2K next week to give myself a baseline for the rest of the season.
Tuesday, October 22, 2013
Tuesday, October 22, 2013
8th & I
Snatch 5 x 1 + 1 + 1 (10 seconds between reps)
115, 125, 135, 145(f), 145
Snatch-grip RDLs 5 x 6 @ 115
Complete 5 2-minute AMRAPs of:
5 HSPUs
5 T2B
5 ring dips
Rest 1 minute between AMRAPs
1. 1 round + 3 ring dips
2. 1 round + 1 HSPU
3. 0 rounds + 3 ring dips
4. 0 rounds + 1 ring dip
5. 0 rounds + 5 T2B
Notes: Better starting position today on snatches. Good job getting knees back off the floor. Still soft in the bottom position. Need to "punch up" and fight to keep the torso vertical. SGRDLs were gnarly on the posterior chain. I may not be able to move tomorrow. Did a good job of getting the shoulders out in front of the bar as opposed to just sitting back like I tend to do. First time ever doing this movement. AMRAPs were simply too advanced for me. Not strong enough to do two pressing movements together like that. Can definitely feel my kip improving. Need to incorporate some strict HSPUs. Losing 10 pounds would help, too. I weighed 204 today!
Snatch 5 x 1 + 1 + 1 (10 seconds between reps)
115, 125, 135, 145(f), 145
Snatch-grip RDLs 5 x 6 @ 115
Complete 5 2-minute AMRAPs of:
5 HSPUs
5 T2B
5 ring dips
Rest 1 minute between AMRAPs
1. 1 round + 3 ring dips
2. 1 round + 1 HSPU
3. 0 rounds + 3 ring dips
4. 0 rounds + 1 ring dip
5. 0 rounds + 5 T2B
Notes: Better starting position today on snatches. Good job getting knees back off the floor. Still soft in the bottom position. Need to "punch up" and fight to keep the torso vertical. SGRDLs were gnarly on the posterior chain. I may not be able to move tomorrow. Did a good job of getting the shoulders out in front of the bar as opposed to just sitting back like I tend to do. First time ever doing this movement. AMRAPs were simply too advanced for me. Not strong enough to do two pressing movements together like that. Can definitely feel my kip improving. Need to incorporate some strict HSPUs. Losing 10 pounds would help, too. I weighed 204 today!
Monday, October 21, 2013
Monday, October 21, 2013
Row 3 x 6 minutes (actively recover 3 minutes between intervals) (HR <165)
1. 1,447 meters; 2.04.3 (23) (158)
2. 1,450 meters; 2.04.1 (23) (163)
3. 1,458 meters; 2.03.4 (23) (165)
Notes: Compare with August 26th. Just what the doctor ordered: some pretty intense aerobic work, but nothing that should bleed over into tomorrow's training. Quality 5-minute warm-up in Z1. Used slightly lower damper setting of 5.5. I generally dislike staying on the rower between intervals, but I thought it would be good for today's training. Felt like I was working pretty hard to maintain the sub-2.05 pace, but it didn't hurt. HR would drop to ~125 by the end of the active recovery period. Things are really moving in the right direction right now.
1. 1,447 meters; 2.04.3 (23) (158)
2. 1,450 meters; 2.04.1 (23) (163)
3. 1,458 meters; 2.03.4 (23) (165)
Notes: Compare with August 26th. Just what the doctor ordered: some pretty intense aerobic work, but nothing that should bleed over into tomorrow's training. Quality 5-minute warm-up in Z1. Used slightly lower damper setting of 5.5. I generally dislike staying on the rower between intervals, but I thought it would be good for today's training. Felt like I was working pretty hard to maintain the sub-2.05 pace, but it didn't hurt. HR would drop to ~125 by the end of the active recovery period. Things are really moving in the right direction right now.
Sunday, October 20, 2013
Sunday, October 20, 2013
W-L Track (am)
Every 3 minutes, for 30 minutes (10 sets):
Run 400 meters
10 burpees
Run 400 meters
10 burpees
If you fail to make the time cap on a certain set, finish the work, and rest the remainder of the round into which you bled.
8th & I (pm)
Clean & jerk (20 minutes to build to a heavy single)
215
Squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%
185; 215; 230
Front squat 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
170; 185; 200
2 rounds of:
20 GHD sit-ups
Rest 1 minute
20 overhead lunges/leg (20# ball)
Rest 1 minute
8th & I (pm)
Clean & jerk (20 minutes to build to a heavy single)
215
Squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%
185; 215; 230
Front squat 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
170; 185; 200
2 rounds of:
20 GHD sit-ups
Rest 1 minute
20 overhead lunges/leg (20# ball)
Rest 1 minute
Notes: C.J. Martin is a genius. This was my first running session of the season and I truly enjoyed it. It was a beautiful Fall morning in Arlington. Started the first set with a pull-over, sweat pants, and hat on. All that remained were my shorts and sunglasses by the time I finished. This workout was very difficult, but I'm proud to have completed it. Quite a few folks on the Invictus site were unable to complete sets within the time cap toward to the end. Started off running the 400s in ~1.30-1.40, but that quickly slowed to ~2.00-2.05. My burpees were very strong today. Utilized my "hot coals" burpees where everything is one-touch off the ground. Finished the first set in 2.10, but I was finishing in ~2.30 for most of the sets. I was able to recover a bit on the 400s; however, my running isn't strong enough at this point to really serve as recovery. This was a lot of total volume in under 30 minutes: 2.5 miles of running and 100 burpees. Very curious to see how much this negatively impacts my clean & jerk and squatting this afternoon.
Worked up to 215 on the clean & jerk, which ties a PR for me. It wasn't very clean, though. Feet went a little wide on the catch, and then a few of my finger slipped off the bar on the way up. Difficult transition into the jerk. I'm pretty happy considering this was my 5th workout in 3 days. Squatting went well. Looking for a new front squat 1 RM next weekend. Threw in the GHD sit-up/lunges workout at the end because I had a few extra minutes. Definitely a low-intensity aerobic-type piece on the rowing machine tomorrow.
Saturday, October 19, 2013
Saturday, October 19, 2013
8th & I
3 rounds, for time, of:
15 thrusters (100)
12 burpees
9 pull-ups
?
Notes: So frustrating! The camera and timer stopped working 25 seconds into the workout! As a result, I have no actual data on this workout. I completed this same workout in 8.44 last November (thrusters were done at 95#). I'm pretty sure I got under that this time around; however, I can't be sure. Thrusters felt strong today, both legs and pressing. I went unbroken on the first round and then broke 5/5/5 and 5/4/3/3. It was more of a global conditioning issue than a muscle failure issue. Burpees were brutal on the heels of the thrusters. I never stopped moving, but I was moving awfully slow. Pull-ups were unbroken and not bad at all. I did a good job of transitioning between movements. This one took me deep into the pain cave. Spent a good minute on the ground post-workout before regrouping and doing a 5-minute cool-down of incline walking on the treadmill. Next time around, I'll force myself to go 8/7 and 5/5/5 on the thrusters to eliminate two rest periods.
3 rounds, for time, of:
15 thrusters (100)
12 burpees
9 pull-ups
?
Notes: So frustrating! The camera and timer stopped working 25 seconds into the workout! As a result, I have no actual data on this workout. I completed this same workout in 8.44 last November (thrusters were done at 95#). I'm pretty sure I got under that this time around; however, I can't be sure. Thrusters felt strong today, both legs and pressing. I went unbroken on the first round and then broke 5/5/5 and 5/4/3/3. It was more of a global conditioning issue than a muscle failure issue. Burpees were brutal on the heels of the thrusters. I never stopped moving, but I was moving awfully slow. Pull-ups were unbroken and not bad at all. I did a good job of transitioning between movements. This one took me deep into the pain cave. Spent a good minute on the ground post-workout before regrouping and doing a 5-minute cool-down of incline walking on the treadmill. Next time around, I'll force myself to go 8/7 and 5/5/5 on the thrusters to eliminate two rest periods.
Friday, October 18, 2013
Friday, October 18, 2013
Row 45 minutes (aerobic restoration) (am)
8th & I (pm)
Squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
185; 200; 215
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%
160; 185; 200; 210
12 minutes (alternating OTM):
6 strict pull-ups
18 box jumps (24)
12 push-ups
9,448 meters; 2.22.8 (20) (153)
8th & I (pm)
Squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
185; 200; 215
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%
160; 185; 200; 210
12 minutes (alternating OTM):
6 strict pull-ups
18 box jumps (24)
12 push-ups
Notes: This was the best I've ever felt, by far, on a rowing workout. My mind was in a great place, my body felt incredible, and the rowing came easy. Felt as though I could've rowed for another 45 minutes. Pace was significantly faster than past aerobic restoration pieces. Heart rate did cross over the 150 cap; however, I wasn't concerned since I was feeling so good otherwise. Only real difference between this row and my others was that it was done early in the morning and in a fasted state. This was exciting to see because I'm planning to do rowing and Airdyne workouts in the morning before work once I move to the Cape.
Did 5 minutes of incline walking on the treadmill as a warm-up and cool-down. I particularly liked this as a cool-down. My achilles' were burning up bad. Legs felt strong on squats today. I wasn't sure how things would go after rowing in the morning, but they went well. Had hope to make it at least 15 minute on the OTM-segment; however, my strict pull-ups started breaking down. I actually had to break the 4th set 4/1/1. Push-ups were also a struggle on the 4th set. Got in-and-out of gym in 90 total minutes again, which is my new goal. This goes by very quickly, but I think it's important to contain the sessions, particularly if I'm doing am/pm. Overall, a high-quality training day. Rewarding myself with a root beer float tonight.
Did 5 minutes of incline walking on the treadmill as a warm-up and cool-down. I particularly liked this as a cool-down. My achilles' were burning up bad. Legs felt strong on squats today. I wasn't sure how things would go after rowing in the morning, but they went well. Had hope to make it at least 15 minute on the OTM-segment; however, my strict pull-ups started breaking down. I actually had to break the 4th set 4/1/1. Push-ups were also a struggle on the 4th set. Got in-and-out of gym in 90 total minutes again, which is my new goal. This goes by very quickly, but I think it's important to contain the sessions, particularly if I'm doing am/pm. Overall, a high-quality training day. Rewarding myself with a root beer float tonight.
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