8th & I
12 muscle-ups (1 attempt every 30 seconds for 6 minutes)
Cleans 8 x 1 + 1 @ 90%+ (rest 2 minutes)
195, 195, 195, 195, 205, 205, 205, 205 (rest 2 minutes)
Weighted chin-ups 5-5-3-3-2-2-2
BW-20-30-30-35-35-35
Notes: Very exciting development today. I did non-false-grip muscle-ups for the first time! It actually happened by accident. I was trying to maintain a false-grip; however, it was so hot outside that the grip kept slipping a bit. Much to my surprise, I was able to do the muscle-ups anyway. Then, each rep, I started moving the rings up my hands until I was basically gripping them the way I would grip a bar for pull-ups (pinky ring knuckle over the bar; wrist bowed). My muscle-ups felt great this way and I was able to do a much better kip. I even threw in a bonus round just to see if I could string together a double, and I did so just fine. I'm very excited to play around with this in the near future as I think it will allow me to string together much bigger chunks of muscle-ups in the Open. A lot of heavy clean volume today. The numbers keep creeping up for me. Multiple reps at 205 was not possible for me not long ago. First time doing weighted bar-work in a while. I'm not very strong when it comes to weighted chin-ups, but I did notice that certain muscles in my arms and back really activated when I did these reps. Perhaps some weighted chin-ups/pull-ups will help me increase my unweighted volume. Off to the park with Mary Catherine to practice some volleyball skills.
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."
Saturday, August 31, 2013
Friday, August 30, 2013
Friday, August 30, 2013
30-minute "progression" row
1st 10 minutes: 2,160 meters; 2.18.8 (21) (135)
2nd 20 minutes: 2,228 meters; 2.14.6 (21) (148)
3rd 10 minutes: 2,314 meters; 2.09.6 (23) (160)
Notes: Some good and some bad today. The good part was that I saw some tangible improvement as compared to when I did this workout on July 16th. I rowed at the same or faster clip today, yet my heart rate didn't go nearly as high. Particularly during the first 10-minute segment. My heart rate just wouldn't budge. I definitely think I'm improving capacity at the lower ranges. The bad part was that I really struggled again with low blood sugar during the final 10-minute segment. Toward the end of these aerobic pieces I can feel this feeling of weakness start to come over me. I can keep hammering away, but I start to feel ravenous. All I can think about is eating/drinking some sugar as soon as I get off the machine. When I get off, my hands are shaking and I bee-line it for the refrigerator. Today, I was out of coconut water, so I chugged a huge thing of milk with some hot cocoa powder in it. It was crazy! Anyways, I'm not really sure what is causing this feeling because I haven't experienced it since starting CrossFit and have done workouts far "harder" than this one and not experienced anything close to the same feeling.
1st 10 minutes: 2,160 meters; 2.18.8 (21) (135)
2nd 20 minutes: 2,228 meters; 2.14.6 (21) (148)
3rd 10 minutes: 2,314 meters; 2.09.6 (23) (160)
Notes: Some good and some bad today. The good part was that I saw some tangible improvement as compared to when I did this workout on July 16th. I rowed at the same or faster clip today, yet my heart rate didn't go nearly as high. Particularly during the first 10-minute segment. My heart rate just wouldn't budge. I definitely think I'm improving capacity at the lower ranges. The bad part was that I really struggled again with low blood sugar during the final 10-minute segment. Toward the end of these aerobic pieces I can feel this feeling of weakness start to come over me. I can keep hammering away, but I start to feel ravenous. All I can think about is eating/drinking some sugar as soon as I get off the machine. When I get off, my hands are shaking and I bee-line it for the refrigerator. Today, I was out of coconut water, so I chugged a huge thing of milk with some hot cocoa powder in it. It was crazy! Anyways, I'm not really sure what is causing this feeling because I haven't experienced it since starting CrossFit and have done workouts far "harder" than this one and not experienced anything close to the same feeling.
Thursday, August 29, 2013
Thursday, August 29, 2013
8th & I
Power snatch 10 x 1 + 1 (every 90 seconds for 15 minutes)
95, 105, 115, 125, 135, 145, 150, 150, 150, 150
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%; 1 x 8 @ 80%
200; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: Didn't feel comfortable going any heavier than 150 today on the power snatches because I wanted to maintain good footwork. This 15-minute segment moves very quickly and doesn't provide your legs with much time to recharge. I was happy to crank some solid reps at 150 and will build from here. Need to get to the point where I can crank some solid reps at 165, which has been the separating weight during the last two Opens. I had in my head for some reason that today's squatting was a "de-load" of sorts. I can assure you that 8 reps at 245 was no a de-load, particularly after three other sets of 8. I was crushed and then just gutted through the front squats. Even those felt heavy after the squats. Had considered some conditioning, but figured it was best to live to fight another day. Lots of good workouts planned for the next few days, including some rowing tomorrow.
Power snatch 10 x 1 + 1 (every 90 seconds for 15 minutes)
95, 105, 115, 125, 135, 145, 150, 150, 150, 150
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%; 1 x 8 @ 80%
200; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: Didn't feel comfortable going any heavier than 150 today on the power snatches because I wanted to maintain good footwork. This 15-minute segment moves very quickly and doesn't provide your legs with much time to recharge. I was happy to crank some solid reps at 150 and will build from here. Need to get to the point where I can crank some solid reps at 165, which has been the separating weight during the last two Opens. I had in my head for some reason that today's squatting was a "de-load" of sorts. I can assure you that 8 reps at 245 was no a de-load, particularly after three other sets of 8. I was crushed and then just gutted through the front squats. Even those felt heavy after the squats. Had considered some conditioning, but figured it was best to live to fight another day. Lots of good workouts planned for the next few days, including some rowing tomorrow.
Wednesday, August 28, 2013
Wednesday, August 28, 2013
Row 40 minutes (Z1)
Then, immediately row 1K
3.42.0; 1.51.0 (28) (177)
Notes: Felt amazing on the Z1 work. Fell into a nice rhythm with crisp strokes. Covered 8,403 meters in the 40-minute segment and maintained an average pace of 2.22.8 at 20 strokes/minute. This kept me below a 140 heart rate until the final 10 minutes. Crept up to 148 at the very end. The 1K was weird. It felt as though I was churning a million miles per hour, but the monitor wasn't reflecting my effort. I tried hold a sub-1.50 pace; however, the leg drive simply wasn't there. Heart rate went to 173 at the 500 meter mark but then only went up to 177. This was surprising -- I was expecting something in the 190 range. I have rowed 1Ks much faster than this one, but have never attempted such a thing after rowing 8K-plus beforehand. I don't really know what to take from this one.
Then, immediately row 1K
3.42.0; 1.51.0 (28) (177)
Notes: Felt amazing on the Z1 work. Fell into a nice rhythm with crisp strokes. Covered 8,403 meters in the 40-minute segment and maintained an average pace of 2.22.8 at 20 strokes/minute. This kept me below a 140 heart rate until the final 10 minutes. Crept up to 148 at the very end. The 1K was weird. It felt as though I was churning a million miles per hour, but the monitor wasn't reflecting my effort. I tried hold a sub-1.50 pace; however, the leg drive simply wasn't there. Heart rate went to 173 at the 500 meter mark but then only went up to 177. This was surprising -- I was expecting something in the 190 range. I have rowed 1Ks much faster than this one, but have never attempted such a thing after rowing 8K-plus beforehand. I don't really know what to take from this one.
Tuesday, August 27, 2013
Tuesday, August 27, 2013
8th & I
Jerk (heavy single in 20 minutes)
215 (failed attempt @ 225)
16 minutes (alternating OTM): 3 strict pull-ups & 6 dips
3 rounds of:
10 burpees over the barbell
10 shoulder-to-overhead (115)
Rest 2 minutes
Notes: This was a pleasant low-stress training session. I guess any training day without heavy squatting is considered low-stress these days. Still stuck at 215 for my split jerk. As can be seen from the video, 225 is right there, but I'm losing confidence at the last second. You need full commitment with a heavy jerk -- drive yourself under the bar and get your head all the way through. I bailed at the very last second and was not confident enough in getting my head through. The nice thing about heavy jerks is that they aren't terribly taxing on the system, so working up to a max for the day on a fairly regular basis isn't going to destroy you the way working up to max squat or deadlift would. OTM-style work went well. Invictus programmed alternating between 3 weighted pull-ups and 10 strict ring dips. Can you believe that? I scaled to 3 strict pull-ups and 6 dips on parallel bars and it was just about perfect. I wanted to stay short of failure and was able to do so. Metcon was good, too. Invictus programmed 5 rounds for time of: 10 burpees over the barbell and 15 S2O (115). Can you believe that? That would've been beat-down city. I opted to attack it interval-style and sprinted all 3 rounds. I was amazed by how nimble I felt on the burpees and how good my wind was on each interval. I wanted to do 5 total rounds, but I reached my absolute limit on triceps fatigue on the third round and decided to call it quits. It would've defeated the purpose if I had to break the S2O. Excited for a bit of "test" tomorrow on the rowing machine.
Jerk (heavy single in 20 minutes)
215 (failed attempt @ 225)
16 minutes (alternating OTM): 3 strict pull-ups & 6 dips
3 rounds of:
10 burpees over the barbell
10 shoulder-to-overhead (115)
Rest 2 minutes
Notes: This was a pleasant low-stress training session. I guess any training day without heavy squatting is considered low-stress these days. Still stuck at 215 for my split jerk. As can be seen from the video, 225 is right there, but I'm losing confidence at the last second. You need full commitment with a heavy jerk -- drive yourself under the bar and get your head all the way through. I bailed at the very last second and was not confident enough in getting my head through. The nice thing about heavy jerks is that they aren't terribly taxing on the system, so working up to a max for the day on a fairly regular basis isn't going to destroy you the way working up to max squat or deadlift would. OTM-style work went well. Invictus programmed alternating between 3 weighted pull-ups and 10 strict ring dips. Can you believe that? I scaled to 3 strict pull-ups and 6 dips on parallel bars and it was just about perfect. I wanted to stay short of failure and was able to do so. Metcon was good, too. Invictus programmed 5 rounds for time of: 10 burpees over the barbell and 15 S2O (115). Can you believe that? That would've been beat-down city. I opted to attack it interval-style and sprinted all 3 rounds. I was amazed by how nimble I felt on the burpees and how good my wind was on each interval. I wanted to do 5 total rounds, but I reached my absolute limit on triceps fatigue on the third round and decided to call it quits. It would've defeated the purpose if I had to break the S2O. Excited for a bit of "test" tomorrow on the rowing machine.
Monday, August 26, 2013
Monday, August 26, 2013
Row 3 x 6 minutes (actively recover 3 minutes between intervals)
1. 1,443 meters; 2.04.7 (23) (156)
2. 1,445 meters; 2.04.5 (23) (163)
3. 1,442 meters; 2.04.8 (23) (166)
Notes: Started with a good warm-up in Z1 (heart rate 130-145) to prime the aerobic system. Based on previous workouts, I figured that I could hold a 2.05 pace throughout the workout and not cross over the 165 threshold. This worked almost perfectly, with the slight exception of touching 166 during the last minute of the third interval. I was surprised by how my heart rate would level out during the intervals. I'd get up to 150 fairly quickly; however, it was then a very slow creep up to the top-end for each interval. Still adjusting to the active recoveries -- got my heart rate down to 115 before the second interval, but couldn't get it down below 120 before the third. I worked pretty darn hard during this session. I was surprised to see a 2.05 pace on the monitor when it felt as though I was driving so hard. Used the final three-minute active recovery period as my cool-down. Spent some really good time against the wall post-workout opening up the hip flexors. I have some serious tightness in the anterior hip.
1. 1,443 meters; 2.04.7 (23) (156)
2. 1,445 meters; 2.04.5 (23) (163)
3. 1,442 meters; 2.04.8 (23) (166)
Notes: Started with a good warm-up in Z1 (heart rate 130-145) to prime the aerobic system. Based on previous workouts, I figured that I could hold a 2.05 pace throughout the workout and not cross over the 165 threshold. This worked almost perfectly, with the slight exception of touching 166 during the last minute of the third interval. I was surprised by how my heart rate would level out during the intervals. I'd get up to 150 fairly quickly; however, it was then a very slow creep up to the top-end for each interval. Still adjusting to the active recoveries -- got my heart rate down to 115 before the second interval, but couldn't get it down below 120 before the third. I worked pretty darn hard during this session. I was surprised to see a 2.05 pace on the monitor when it felt as though I was driving so hard. Used the final three-minute active recovery period as my cool-down. Spent some really good time against the wall post-workout opening up the hip flexors. I have some serious tightness in the anterior hip.
Sunday, August 25, 2013
Sunday, August 25, 2013
8th & I
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 80%; 1 x 6 @ 85%
200; 215; 245; 260
Front squat 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%; 1 x 5 @ 85%
185; 200; 210; 225
AMRAP in 6 minutes of:
12 wall ball shots
9 T2B
6 burpees
4 rounds + 4 wall ball shots
Notes: If you think that my legs are going to fail on the third round of thrusters this year, then you're wrong. I'm building the necessary leg strength so that I don't get tripped up by any of the barbell movements during this year's Open. The set of 6 squats at 260 was brutal. The set of 5 front squats at 225 was even worse, and happens to be new 5 RM for me. Really attacked the metcon knowing that T2B would slow me down at some point. Stormed through 2 rounds until I had to break the T2B 5/4 on the third round. Had to go to all "swinging singles" on the the fourth round. Really pushed through the wall ball shots and burpees hard and was very pleased with how my conditioning felt.
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 80%; 1 x 6 @ 85%
200; 215; 245; 260
Front squat 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%; 1 x 5 @ 85%
185; 200; 210; 225
AMRAP in 6 minutes of:
12 wall ball shots
9 T2B
6 burpees
4 rounds + 4 wall ball shots
Notes: If you think that my legs are going to fail on the third round of thrusters this year, then you're wrong. I'm building the necessary leg strength so that I don't get tripped up by any of the barbell movements during this year's Open. The set of 6 squats at 260 was brutal. The set of 5 front squats at 225 was even worse, and happens to be new 5 RM for me. Really attacked the metcon knowing that T2B would slow me down at some point. Stormed through 2 rounds until I had to break the T2B 5/4 on the third round. Had to go to all "swinging singles" on the the fourth round. Really pushed through the wall ball shots and burpees hard and was very pleased with how my conditioning felt.
Saturday, August 24, 2013
8th & I
Snatch 10 x 1 (every 90 seconds)
105, 115, 125, 135, 145, 145, 150(f), 150, 150, 155
Press 5 x 1 @ 135; 2 x 5 @ 115; 1 x 5 + AMRAP push presses @ 115
Notes: Pretty quick session today, but I got in some quality reps. Absolutely love the Invictus-inspired barbell stuff because it keeps you moving. The 15-minute segment is like a blur, but I got in 10 quality snatch attempts in the 60-90% range. Mobility continues to be the issue here. It's difficult to achieve a proper set-up position and then I'm still a bit forward in the receiving position. I'm not worried about Oly numbers now, though. Just keep doing the workouts and accruing volume with the barbell. Presses were good today. Managed 14 push presses immediately after my final set of 5 presses. Big squatting day on Sunday and some beach volleyball in the afternoon!
Snatch 10 x 1 (every 90 seconds)
105, 115, 125, 135, 145, 145, 150(f), 150, 150, 155
Press 5 x 1 @ 135; 2 x 5 @ 115; 1 x 5 + AMRAP push presses @ 115
Notes: Pretty quick session today, but I got in some quality reps. Absolutely love the Invictus-inspired barbell stuff because it keeps you moving. The 15-minute segment is like a blur, but I got in 10 quality snatch attempts in the 60-90% range. Mobility continues to be the issue here. It's difficult to achieve a proper set-up position and then I'm still a bit forward in the receiving position. I'm not worried about Oly numbers now, though. Just keep doing the workouts and accruing volume with the barbell. Presses were good today. Managed 14 push presses immediately after my final set of 5 presses. Big squatting day on Sunday and some beach volleyball in the afternoon!
Saturday, August 24, 2013
Friday, August 23, 2013
Row 45 minutes
10 minutes @ 130-145
30 minutes @ <150 (sprint for 7 seconds every two 2 minutes)
5 minutes @ 130-145
Notes: This didn't go so well. I felt okay physically; however, the nature of the rowing machine does not lend itself to such drastic changes in speed. I would basically hold stead at a 2.25 pace throughout the workout and then take 4-5 max-effort pulls at the top of every second minutes. Unfortunately, this doesn't work that well on the rowing machine due to the chain. There's a ton of resistance when you start cranking on the chain after having rowed at such a slow pace. Worse, there's zero resistance on the chain when you try to slow down and it jars your spine a bit. While this format makes sense from an aerobic training standpoint, it's just a bit difficult to execute on the rowing machine. A lot of rowers take "Power 10s" during the course of various workouts, but I think they ease into it more and build over the course of those 10 strokes and then ease out of it. In any event, I got a lot of volume in -- 9,360 meters -- at the 150 heart rate range and continued to build the base.
10 minutes @ 130-145
30 minutes @ <150 (sprint for 7 seconds every two 2 minutes)
5 minutes @ 130-145
Notes: This didn't go so well. I felt okay physically; however, the nature of the rowing machine does not lend itself to such drastic changes in speed. I would basically hold stead at a 2.25 pace throughout the workout and then take 4-5 max-effort pulls at the top of every second minutes. Unfortunately, this doesn't work that well on the rowing machine due to the chain. There's a ton of resistance when you start cranking on the chain after having rowed at such a slow pace. Worse, there's zero resistance on the chain when you try to slow down and it jars your spine a bit. While this format makes sense from an aerobic training standpoint, it's just a bit difficult to execute on the rowing machine. A lot of rowers take "Power 10s" during the course of various workouts, but I think they ease into it more and build over the course of those 10 strokes and then ease out of it. In any event, I got a lot of volume in -- 9,360 meters -- at the 150 heart rate range and continued to build the base.
Thursday, August 22, 2013
Thursday, August 22, 2013
8th & I
5-minute tempo "Grace" (1 clean & jerk every 10 seconds)
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 200; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
3 rounds of: 5 strict pull-ups + monkey bars & 10 dips + dip walk
Notes: The squatting volume was a little lighter than normal today, so I decided it was a good day to take another stab at the 5-minute tempo "Grace." I did this back in early July and it really rocked me. It was much more moderate this time around and I was able to get some good heart rate data. I hit 178 after the 10th rep and then 182 after the 15th rep. The second half of the workout was steady at 185-187. I felt pretty decent working in this range. I stayed "in it" nicely and just kept hammering away at the reps. I'd prefer to see my heart rate more in the high-170s on a workout like this; however, clean & jerks are just so dynamic that it's hard to keep things under control. Squatting was a bit of a mental break this week because the loads were manageable. Laying a nice foundation of reps to set some massive PRs toward the tail-end of the cycle. Decided to have a little fun with my upper body work tonight on the monkey bars and dip apparatus. The monkey bars were pretty easy, but the dip walks were crazy-hard. It looks silly, but I think it might help with my triceps locking out. Back on the rowing machine tomorrow!
Wednesday, August 21, 2013
Wednesday, August 21, 2013
Rest day.
Notes: First rest day in quite some time, and I think it was a good time for it. It was nice mentally to be able to go through today without having to worry about getting all jacked up for a workout. Visited the chiropractor and worked on my lower back as well as some neck/shoulders. My neck and traps have been crazy tight lately, as well as my pec minor. Hoping to get a good night's sleep and then back at it tomorrow for some barbell work and squatting.
Notes: First rest day in quite some time, and I think it was a good time for it. It was nice mentally to be able to go through today without having to worry about getting all jacked up for a workout. Visited the chiropractor and worked on my lower back as well as some neck/shoulders. My neck and traps have been crazy tight lately, as well as my pec minor. Hoping to get a good night's sleep and then back at it tomorrow for some barbell work and squatting.
Tuesday, August 20, 2013
Tuesday, August 20, 2013
8th & I
3 rounds, not for time, of:
12 C2B
4 pistols/leg
20 alternating shoulder taps while in handstand hold
Jerk (heavy single in 20 minutes)
215
For time:
10 plate burpees
10 overhead walking lunges/leg (45)
9 plate burpees
9 overhead walking lunges/leg
8 plate burpees
etc.
10.37
Notes: Came into today's session expecting more; however, the energy level just wasn't there today. I felt terrible during the gymnastics volume segment. C2B wiped me out, even at just 12 reps. Pistols were okay -- first time doing them since injuring my back a few weeks ago. The shoulder touches, which teach the movement pattern for handstand walking, were far more taxing than anticipated, and I think they impacted my jerk. Didn't feel nearly as explosive on jerk as I felt last week. Failed a rep at 225 and decided to call it quits. Considered skipping the metcon, but I was mad at myself for missing the jerk at 225 and decided to "punish" myself a bit. I gave a good effort on this one. Did this workout at CFDC last November and scored 11.03. I cut some time off this time around and I think it had a lot to do with my legs being much stronger and able to handle the walking lunges unbroken. I still left a lot of time out there and think it would be possible to do this workout sub-9 minutes if I were in better shape and really "wanted" it. Glutes got absolutely mutilated by the lunges and will definitely be sore over the next few days. Full rest day tomorrow and I'll be seeing the chiropractor for the first time in a while. My back still feels a little off from the injury and I think it will be good to get realigned.
3 rounds, not for time, of:
12 C2B
4 pistols/leg
20 alternating shoulder taps while in handstand hold
Jerk (heavy single in 20 minutes)
215
For time:
10 plate burpees
10 overhead walking lunges/leg (45)
9 plate burpees
9 overhead walking lunges/leg
8 plate burpees
etc.
10.37
Notes: Came into today's session expecting more; however, the energy level just wasn't there today. I felt terrible during the gymnastics volume segment. C2B wiped me out, even at just 12 reps. Pistols were okay -- first time doing them since injuring my back a few weeks ago. The shoulder touches, which teach the movement pattern for handstand walking, were far more taxing than anticipated, and I think they impacted my jerk. Didn't feel nearly as explosive on jerk as I felt last week. Failed a rep at 225 and decided to call it quits. Considered skipping the metcon, but I was mad at myself for missing the jerk at 225 and decided to "punish" myself a bit. I gave a good effort on this one. Did this workout at CFDC last November and scored 11.03. I cut some time off this time around and I think it had a lot to do with my legs being much stronger and able to handle the walking lunges unbroken. I still left a lot of time out there and think it would be possible to do this workout sub-9 minutes if I were in better shape and really "wanted" it. Glutes got absolutely mutilated by the lunges and will definitely be sore over the next few days. Full rest day tomorrow and I'll be seeing the chiropractor for the first time in a while. My back still feels a little off from the injury and I think it will be good to get realigned.
Monday, August 19, 2013
Monday, August 19, 2013
Row 40 minutes
10 minutes @ 130-145
10 minutes @ 150-160
5 minutes @ 130-145
10 minutes @ 150-160
5 minutes @ 130-145
Notes: This was Fendler "wave" training, and it was really great. Wasn't able to get specific data because of the odd timing of the waves. However, I tried to hold a 2.19 pace on the low waves and a 2.13 pace on the high waves, which kept me well within the proper heart rate zones. Touched 151 on the first high wave and 157 on the second high wave, but I was never in jeopardy of crossing the 160 threshold. This was a very comfortable training zone and it felt good on the body. I was sweating like crazy, but never had to "grind" to keep my paces. Very restorative, actually. Interestingly, I found the most challenging part of the workout to be shifting from a high wave down to a low wave. It just felt a bit awkward and I had to really slow my pace in order to fall back within the sub-145 range. For example, I had to slow down to a 2.40 pace on the last 5 minutes just to get down to 130. In other words, I found it difficult to keep the heart rate low on the low waves, yet I found that I had plenty of room to go on the high waves without touching the cap. All I can think about is testing a 2K in the somewhat near future to see what type of impact this aerobic training is having.
10 minutes @ 130-145
10 minutes @ 150-160
5 minutes @ 130-145
10 minutes @ 150-160
5 minutes @ 130-145
Notes: This was Fendler "wave" training, and it was really great. Wasn't able to get specific data because of the odd timing of the waves. However, I tried to hold a 2.19 pace on the low waves and a 2.13 pace on the high waves, which kept me well within the proper heart rate zones. Touched 151 on the first high wave and 157 on the second high wave, but I was never in jeopardy of crossing the 160 threshold. This was a very comfortable training zone and it felt good on the body. I was sweating like crazy, but never had to "grind" to keep my paces. Very restorative, actually. Interestingly, I found the most challenging part of the workout to be shifting from a high wave down to a low wave. It just felt a bit awkward and I had to really slow my pace in order to fall back within the sub-145 range. For example, I had to slow down to a 2.40 pace on the last 5 minutes just to get down to 130. In other words, I found it difficult to keep the heart rate low on the low waves, yet I found that I had plenty of room to go on the high waves without touching the cap. All I can think about is testing a 2K in the somewhat near future to see what type of impact this aerobic training is having.
Sunday, August 18, 2013
Sunday, August 18, 2013
8th & I
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 80%; 1 x 6 @ 85%
200; 215; 245; 260
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%
160; 185; 200; 210
4 rounds of:
20 wall ball shots
10 T2B
5 power cleans (135)
Rest 2 minutes
Notes: Another quality session. Giving myself a full 3 minutes of rest now between squat sets, and it was much better. It's not so much the legs that need the extra minute, but moreso the heart rate. It takes a little while to recover from high-rep set of squats. The numbers are starting to creep upwards. I've never squatted a weight as heavy as 260 for more than 2 or 3 reps. I had to dig really deep on that set, but not quite as deep as I had to dig last week on the set of 8 at 245. It's almost like front squats are an afterthought on this program, but these sets were no joke either. The set of 5 at 210 after all of the other squatting was very intense. It's just not quite intense mentally as the back squatting. The metcon was absolutely perfect for 3 rounds. I cruised through the wall balls, T2B, and power cleans unbroken. Unfortunately, my abs and grip broke down on the final round and I had to resort to "swinging singles" on T2B and I had to drop each power clean from the top due to grip fatigue. Lots of bar work over the past few days has left my arms a bit "hot." Had planned some "burpee jogging" for this afternoon, but I think it's best to just rest and get ready to hit the rowing machine hard tomorrow.
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 80%; 1 x 6 @ 85%
200; 215; 245; 260
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%
160; 185; 200; 210
4 rounds of:
20 wall ball shots
10 T2B
5 power cleans (135)
Rest 2 minutes
Notes: Another quality session. Giving myself a full 3 minutes of rest now between squat sets, and it was much better. It's not so much the legs that need the extra minute, but moreso the heart rate. It takes a little while to recover from high-rep set of squats. The numbers are starting to creep upwards. I've never squatted a weight as heavy as 260 for more than 2 or 3 reps. I had to dig really deep on that set, but not quite as deep as I had to dig last week on the set of 8 at 245. It's almost like front squats are an afterthought on this program, but these sets were no joke either. The set of 5 at 210 after all of the other squatting was very intense. It's just not quite intense mentally as the back squatting. The metcon was absolutely perfect for 3 rounds. I cruised through the wall balls, T2B, and power cleans unbroken. Unfortunately, my abs and grip broke down on the final round and I had to resort to "swinging singles" on T2B and I had to drop each power clean from the top due to grip fatigue. Lots of bar work over the past few days has left my arms a bit "hot." Had planned some "burpee jogging" for this afternoon, but I think it's best to just rest and get ready to hit the rowing machine hard tomorrow.
Saturday, August 17, 2013
Saturday, August 17, 2013
8th & I
10 x 1 hang clean + 1 clean (every 90 seconds for 15 minutes)
135, 155, 165, 175, 175, 175, 175, 175, 185, 185
Push press 5 x 3 @ 80% (perform 3 bar muscle-ups between each set)
165
Notes: I'm loving the Invictus-inspired barbell work. It allows for a lot of quality volume within a manageable timeframe. There's also a major "breathing" component to the format, which forces you to brace tight with an elevated heart rate -- the essence of CrossFit. I stayed at 175 for most sets because I was having trouble recovering between sets. I would only have about 60-70 seconds to recover, which adds up quickly. Arms felt a little beat up on the push presses, but I was able to get the work in. First time doing bar muscle-up since April, but I was able to do each of the triples unbroken. Really focused on sitting up aggressively and "finding my toes." If you do it correctly, then you get "pop" that really springs you over the bar. If you miss it, then the movement is difficult. I'm hoping these reinforce some good mechanics that will transfer over to regular muscle-ups. Squatting tomorrow as well as wall ball/T2B/power clean metcon intervals.
10 x 1 hang clean + 1 clean (every 90 seconds for 15 minutes)
135, 155, 165, 175, 175, 175, 175, 175, 185, 185
Push press 5 x 3 @ 80% (perform 3 bar muscle-ups between each set)
165
Notes: I'm loving the Invictus-inspired barbell work. It allows for a lot of quality volume within a manageable timeframe. There's also a major "breathing" component to the format, which forces you to brace tight with an elevated heart rate -- the essence of CrossFit. I stayed at 175 for most sets because I was having trouble recovering between sets. I would only have about 60-70 seconds to recover, which adds up quickly. Arms felt a little beat up on the push presses, but I was able to get the work in. First time doing bar muscle-up since April, but I was able to do each of the triples unbroken. Really focused on sitting up aggressively and "finding my toes." If you do it correctly, then you get "pop" that really springs you over the bar. If you miss it, then the movement is difficult. I'm hoping these reinforce some good mechanics that will transfer over to regular muscle-ups. Squatting tomorrow as well as wall ball/T2B/power clean metcon intervals.
Friday, August 16, 2013
Friday, August 16, 2013
8th & I
3 x AMRAP in 4 minutes of:
8 KB swings (55)
8 T2B
8 box jumps (24)
Rest 1 minute between rounds. Continue rounds 2 & 3 from where previous round ended.
8 rounds + 6 KB swings
Notes: I'm not certain about my score on this one because the format had me all twisted around in terms of keeping track. The only thing I'm certain of is that I completed 3 rounds + 8 KB swings & 5 T2B in the first 4-minute AMRAP. After that, my T2B broke down and I had to resort to a lot of "swinging singles." I felt like a monster on box jumps and utilized the double-bounding technique where it was touch-and-go off both the box and floor. Swings were very manageable, particularly when I remembered to relax the arms and keep the shoulder blades back and down. This allowed the bell to float up closer to the body instead of swinging out with wide arc. The first 4-minute AMRAP was awesome conditioning work; however, I wasn't able to find a groove on the last two due to a bottleneck at the T2B station. Need to keep hammering away at these and also get over to JBAB soon where I can incorporate some GHD sit-ups. Lots of food and stretching tonight to prepare for another big training day on Saturday. Good momentum right now.
3 x AMRAP in 4 minutes of:
8 KB swings (55)
8 T2B
8 box jumps (24)
Rest 1 minute between rounds. Continue rounds 2 & 3 from where previous round ended.
8 rounds + 6 KB swings
Notes: I'm not certain about my score on this one because the format had me all twisted around in terms of keeping track. The only thing I'm certain of is that I completed 3 rounds + 8 KB swings & 5 T2B in the first 4-minute AMRAP. After that, my T2B broke down and I had to resort to a lot of "swinging singles." I felt like a monster on box jumps and utilized the double-bounding technique where it was touch-and-go off both the box and floor. Swings were very manageable, particularly when I remembered to relax the arms and keep the shoulder blades back and down. This allowed the bell to float up closer to the body instead of swinging out with wide arc. The first 4-minute AMRAP was awesome conditioning work; however, I wasn't able to find a groove on the last two due to a bottleneck at the T2B station. Need to keep hammering away at these and also get over to JBAB soon where I can incorporate some GHD sit-ups. Lots of food and stretching tonight to prepare for another big training day on Saturday. Good momentum right now.
Thursday, August 15, 2013
Thursday, August 15, 2013
Row 45 minutes (aerobic restoration)
9,369 meters; 2.24.0 (21) (141)
Notes: The Aerobic Freight Train is chuggin' along. Still adjusting to this type of "easy" workout. Had another problem with low blood sugar toward the end of the workout. This hasn't happened to me since beginning CrossFit many years ago, but seems to be rearing its head during these longer aerobic rowing sessions. May try some additional pre-workout carbohydrates next time around. Heart rate stayed very low (~130) for most of the workout. Started creeping toward 140 during the final 10-15 minutes, but I was never in danger of crossing the 145 threshold. I'm excited to see whether I can continue to be able to row at faster paces throughout the year while keeping the heart rate the same. This would be a neat type of improvement that I've never considered before. In the gym tomorrow for some game-speed metcon intervals (T2B, KB swings, & box jumps). Curious to see how the conditioning hold ups.
9,369 meters; 2.24.0 (21) (141)
Notes: The Aerobic Freight Train is chuggin' along. Still adjusting to this type of "easy" workout. Had another problem with low blood sugar toward the end of the workout. This hasn't happened to me since beginning CrossFit many years ago, but seems to be rearing its head during these longer aerobic rowing sessions. May try some additional pre-workout carbohydrates next time around. Heart rate stayed very low (~130) for most of the workout. Started creeping toward 140 during the final 10-15 minutes, but I was never in danger of crossing the 145 threshold. I'm excited to see whether I can continue to be able to row at faster paces throughout the year while keeping the heart rate the same. This would be a neat type of improvement that I've never considered before. In the gym tomorrow for some game-speed metcon intervals (T2B, KB swings, & box jumps). Curious to see how the conditioning hold ups.
Wednesday, August 14, 2013
Wednesday, August 14, 2013
8th & I
Power snatch 15 x 3 @ 70% (OTM)
125
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 8 @ 75%; 1 x 8 @ 80%
185; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: This was a Regionals-caliber training session. Things started off nicely with the OTM-style power snatches. I flipped 125 around like a boss. Mobility was good in the glutes and hamstrings, which allowed me to achieve a powerful set-up position. I pulled the bar back into the hips with good hamstring tension. Today's set of 8 squats at 245 was one of the top three hardest squat sets I've ever attempted. It was absolutely bone-crushing. I knew I was in trouble when 230 was a grind. Truthfully, I knew I was in trouble the night before when I couldn't stop thinking about today's set. I went to a special place on the last three or so reps and had to completely empty the tank. All of the Marines in the gym were staring at me because I was screaming so loud on each rep. Fortunately, the front squats were light today, otherwise I wouldn't have been able to do them. I drove home in a complete daze and crashed on the couch. Definitely earned myself a complete recovery row tomorrow. I'll sleep well tonight knowing that I got better and stronger today for having put myself through such a brutal workout. I can't wait to clean heavy on Saturday morning and feel this leg strength.
Power snatch 15 x 3 @ 70% (OTM)
125
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 8 @ 75%; 1 x 8 @ 80%
185; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: This was a Regionals-caliber training session. Things started off nicely with the OTM-style power snatches. I flipped 125 around like a boss. Mobility was good in the glutes and hamstrings, which allowed me to achieve a powerful set-up position. I pulled the bar back into the hips with good hamstring tension. Today's set of 8 squats at 245 was one of the top three hardest squat sets I've ever attempted. It was absolutely bone-crushing. I knew I was in trouble when 230 was a grind. Truthfully, I knew I was in trouble the night before when I couldn't stop thinking about today's set. I went to a special place on the last three or so reps and had to completely empty the tank. All of the Marines in the gym were staring at me because I was screaming so loud on each rep. Fortunately, the front squats were light today, otherwise I wouldn't have been able to do them. I drove home in a complete daze and crashed on the couch. Definitely earned myself a complete recovery row tomorrow. I'll sleep well tonight knowing that I got better and stronger today for having put myself through such a brutal workout. I can't wait to clean heavy on Saturday morning and feel this leg strength.
Tuesday, August 13, 2013
Tuesday, August 13, 2013
 |
| Monster jerk @ 215! |
8th & I
3 rounds, not for time, of:
10 T2B
50 double-unders
3 muscle-ups
Jerk 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 80%; 5 x 1 @ 90%+ (OT2M)
135; 155; 175; 195, 205, 215, 215, 215
3 rounds of:
5 Pendlay rows (155)
5 DB man-makers (40s)
Rest 2 minutes
Notes: Lots of good things happening today. Started outdoors with some gymnastics volume. This was my first time ever combining muscle-ups with another kipping/pulling movement and it was difficult. Worked through T2B and double-unders without a problem, but I failed a few muscle-ups. Knocked off some triples last week, but I couldn't do any triples this week. Struggled to maintain the false-grip on multiple reps and I could feel my legs splitting apart as opposed to staying connected and generating torque. Plan to work bar muscle-ups next to reinforce proper mechanics. My jerks were amazing today. My 1 RM is 215, and I used that weight for drilling today. The weight was flying off my shoulders today and I was doing a great job of driving under the bar and getting my front foot out far and driving my head through. I took a screen shot, above, because I was so proud of my positioning. Pendlay rows felt strong today, but the DB man-makers were very taxing. I had programmed five rounds, but opted for just three to avoid too much of a beat-down. By the way, one man-maker equals 1 renegade row (left), 1 push-up, 1 renegade row (right), 1 push-up, 1 power clean, 1 push press (left), and 1 push press (right). Power snatches and squatting tomorrow.
Monday, August 12, 2013
Monday, August 12, 2013
Row 5 x 3 minutes (actively recover 2 minutes between intervals)
1. 755 meters; 1.59.2 (24) (160)
2. 752 meters; 1.59.6 (24) (165)
3. 752 meters; 1.59.6 (23) (168)
4. 752 meters; 1.59.6 (24) (170)
5. 751 meters; 1.59.8 (24) (170)
Notes: Good session back on the rowing machine. Started with a 15-minute warm-up at an average pace of 2.19.6 (20), which took my heart rate up to 141. This warm-up may have exceeded my current capabilities because my legs felt a little "dead" during the working intervals. It felt as though I was driving against the rower at what would normally be a sub-1.55 pace; however, I was only able to settle into the 1.59 range while staying below the 170 heart rate cap. I'm also still adjusting to the concept of actively recovering between intervals. I'm used to getting up off the rower, shaking things out, and grabbing some water prior to starting the next interval. Actively recovering provides a bit of a different stimulus and keeps things a bit steadier as opposed to big swings in pacing. In any event, it's good to be back building the aerobic base. Lots of gymnastics/upper body work tomorrow.
1. 755 meters; 1.59.2 (24) (160)
2. 752 meters; 1.59.6 (24) (165)
3. 752 meters; 1.59.6 (23) (168)
4. 752 meters; 1.59.6 (24) (170)
5. 751 meters; 1.59.8 (24) (170)
Notes: Good session back on the rowing machine. Started with a 15-minute warm-up at an average pace of 2.19.6 (20), which took my heart rate up to 141. This warm-up may have exceeded my current capabilities because my legs felt a little "dead" during the working intervals. It felt as though I was driving against the rower at what would normally be a sub-1.55 pace; however, I was only able to settle into the 1.59 range while staying below the 170 heart rate cap. I'm also still adjusting to the concept of actively recovering between intervals. I'm used to getting up off the rower, shaking things out, and grabbing some water prior to starting the next interval. Actively recovering provides a bit of a different stimulus and keeps things a bit steadier as opposed to big swings in pacing. In any event, it's good to be back building the aerobic base. Lots of gymnastics/upper body work tomorrow.
Sunday, August 11, 2013
Sunday, August 11, 2013
8th & I (am)
Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
185; 200; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%
160; 185; 200
6 weighted step-ups/leg (135)
Rest 1 minute
12 strict chin-ups
Rest 1 minute
6 weighted step-ups/leg (155)
Rest 1 minute
12 strict chin-ups
Rest 1 minute
6 weighted step-ups/leg (175)
Washington-Lee High School Track (pm)
"Burpee jogging": 50 burpees in 5 minutes (20# vest) (every 6 seconds)
Notes: Good start to the training week. Hoping to really dig in these next few weeks and start laying a strong foundation. The set of 6 squats at 245 was very difficult. And the two sets of 5 front squats at 200 were brutal. I've made it back to the portion of the Hatch Program where I had to stop a few weeks ago after hurting my back. I'm hoping to keep chipping away. Threw in some weighted step-ups as accessory and they felt strong. Chin-ups broke down after the first 10, but it was good to get in the volume.
It was "take-2" of "burpee jogging." Mary Catherine did it with me and we actually set the clock for 7 minutes of burpees, performing 1 rep every 6 seconds. I decided at the outset to go for 5 minutes and then make a judgment call mid-workout whether to stop or keep going for the full 7 minutes. I decided to stop at 5 rather than going to the "dark side." Mary Catherine, on the other hand, went for the entire 7 minutes and came out of it in decent shape. Pretty amazing! I'll probably go for 6 minutes next time, with my goal being to get to where I can handle 100 in 10 minutes, with the 20# vest on, without much of a problem.
Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
185; 200; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 2 x 5 @ 75%
160; 185; 200
6 weighted step-ups/leg (135)
Rest 1 minute
12 strict chin-ups
Rest 1 minute
6 weighted step-ups/leg (155)
Rest 1 minute
12 strict chin-ups
Rest 1 minute
6 weighted step-ups/leg (175)
Washington-Lee High School Track (pm)
"Burpee jogging": 50 burpees in 5 minutes (20# vest) (every 6 seconds)
Notes: Good start to the training week. Hoping to really dig in these next few weeks and start laying a strong foundation. The set of 6 squats at 245 was very difficult. And the two sets of 5 front squats at 200 were brutal. I've made it back to the portion of the Hatch Program where I had to stop a few weeks ago after hurting my back. I'm hoping to keep chipping away. Threw in some weighted step-ups as accessory and they felt strong. Chin-ups broke down after the first 10, but it was good to get in the volume.
It was "take-2" of "burpee jogging." Mary Catherine did it with me and we actually set the clock for 7 minutes of burpees, performing 1 rep every 6 seconds. I decided at the outset to go for 5 minutes and then make a judgment call mid-workout whether to stop or keep going for the full 7 minutes. I decided to stop at 5 rather than going to the "dark side." Mary Catherine, on the other hand, went for the entire 7 minutes and came out of it in decent shape. Pretty amazing! I'll probably go for 6 minutes next time, with my goal being to get to where I can handle 100 in 10 minutes, with the 20# vest on, without much of a problem.
Saturday, August 10, 2013
Saturday, August 10, 2013
Fitness 500
Hang snatch 15 x 1 (OTM)
Sets 1-3: 95
Sets 4-6: 105
Sets 7-9: 115
Sets 10-12: 125-135
Sets 13-15: 135-145
"PPhran"
For time: 21-15-9 shoulder-to-overhead (115) & pull-ups
4.18
Notes: Decent little session this morning at Fitness 500. First time dropping into a full snatch in quite some time, and it felt pretty good. OTM is a little quicker than I'm used to for full snatches, but it was okay. I want to keep some full snatching in my programming because I think it promotes good technique on the power snatches. Shaved 12 seconds of my "Pphran" time from last year; however, I did use push jerks this time as opposed to push presses. Went unbroken on the first 21 S2Os and then broke 10/5 and 5/4. Same thing on the pull-ups. I felt so strong on the first 21 of each, but then I just don't quite have the volume right now to attack the tail-end of the workout. I will definitely tackle this one again in a few months and expect to shave a full minute off my time by doing all movements unbroken. Heading back to DC tonight and looking forward to starting a solid week of training tomorrow.
Hang snatch 15 x 1 (OTM)
Sets 1-3: 95
Sets 4-6: 105
Sets 7-9: 115
Sets 10-12: 125-135
Sets 13-15: 135-145
"PPhran"
For time: 21-15-9 shoulder-to-overhead (115) & pull-ups
4.18
Notes: Decent little session this morning at Fitness 500. First time dropping into a full snatch in quite some time, and it felt pretty good. OTM is a little quicker than I'm used to for full snatches, but it was okay. I want to keep some full snatching in my programming because I think it promotes good technique on the power snatches. Shaved 12 seconds of my "Pphran" time from last year; however, I did use push jerks this time as opposed to push presses. Went unbroken on the first 21 S2Os and then broke 10/5 and 5/4. Same thing on the pull-ups. I felt so strong on the first 21 of each, but then I just don't quite have the volume right now to attack the tail-end of the workout. I will definitely tackle this one again in a few months and expect to shave a full minute off my time by doing all movements unbroken. Heading back to DC tonight and looking forward to starting a solid week of training tomorrow.
Friday, August 9, 2013
Friday, August 9, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Nice to be back on the Airdyne after a brutal travel day on Thursday. Plus, my back is really tight from the deadlift/push-us combination on Wednesday. I held the pace at 55-58 RPMs and my heart rate never went above 139. With my interview in the rearview mirror, I feel ready to start dedicating much more time and effort to my training and hope to find a much better rhythm here in the upcoming weeks.
Notes: Nice to be back on the Airdyne after a brutal travel day on Thursday. Plus, my back is really tight from the deadlift/push-us combination on Wednesday. I held the pace at 55-58 RPMs and my heart rate never went above 139. With my interview in the rearview mirror, I feel ready to start dedicating much more time and effort to my training and hope to find a much better rhythm here in the upcoming weeks.
Wednesday, August 7, 2013
Wednesday, August 7, 2013
8th & I
Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 200; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
10 minutes (alternating OTM): 6 deadlifts (275) & 12 push-ups (hand release)
Notes: Starting to work back into things. Sets of 8 on squats are just gnarly. I worked very hard on the last set. My legs just aren't quite there right now for some reason. I just need to stay patient and trust in the program. I really wanted to add some deadlifts today for some reason, so I paired them up with some push-ups. My first three sets of each movement were pretty clean. I could feel my lower back struggling to stay tight on the last two rounds and my push-ups started to break down. Need to keep chipping away.
Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 200; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
10 minutes (alternating OTM): 6 deadlifts (275) & 12 push-ups (hand release)
Notes: Starting to work back into things. Sets of 8 on squats are just gnarly. I worked very hard on the last set. My legs just aren't quite there right now for some reason. I just need to stay patient and trust in the program. I really wanted to add some deadlifts today for some reason, so I paired them up with some push-ups. My first three sets of each movement were pretty clean. I could feel my lower back struggling to stay tight on the last two rounds and my push-ups started to break down. Need to keep chipping away.
Tuesday, August 6, 2013
Tuesday, August 6, 2013
8th & I
3 rounds, not for time, of:
3 muscle-ups
Handstand hold (60 seconds)
50 double-unders
Jerk 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 80%; 5 x 1 @ 90%+
135; 155; 175; 195
4 rounds of:
30 seconds of HSPU
Rest 30 seconds
30 seconds of strict chin-ups
Rest 30 seconds
30 seconds of Ab-mat sit-ups
Rest 30 seconds
Notes: Still struggling with a huge energy hang-over from the Bar Exam. I've just felt lethargic throughout the day. I had planned to row this morning, but decided that it was best to just forget about it. Today's workout ended going pretty well, particularly the first two segments. Hit some nice triples on the muscle-ups by remember to aggressively transition and "look for my toes." I hope to be hitting some smooth sets of five in the very near future. Handstand holds were actually very difficult. Just another something to add in the hopes of increasing my upper body capacity. First time performing split jerks in quite some time, and they felt okay. I was a little unstable, but I did a decent job of driving under the bar. I actually think that working muscle-ups and handstand holds beforehand forced me to use more hips and less pressing. The third segment was simply too ambitious. My HSPU volume simply isn't there yet, and neither are my strict chin-ups. I wasn't able to work for the entire 30 seconds, but I still managed to get in some decent work. Just need to stay patient with the upper body stuff and it will come. The Open really rewards those who can do a large volume of muscle-ups, C2B, T2B, and overhead pressing. Decided to pass on "Pphran" and hope to do it instead with Bobby on Saturday (after some snatches, of course)!
3 rounds, not for time, of:
3 muscle-ups
Handstand hold (60 seconds)
50 double-unders
Jerk 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 80%; 5 x 1 @ 90%+
135; 155; 175; 195
4 rounds of:
30 seconds of HSPU
Rest 30 seconds
30 seconds of strict chin-ups
Rest 30 seconds
30 seconds of Ab-mat sit-ups
Rest 30 seconds
Notes: Still struggling with a huge energy hang-over from the Bar Exam. I've just felt lethargic throughout the day. I had planned to row this morning, but decided that it was best to just forget about it. Today's workout ended going pretty well, particularly the first two segments. Hit some nice triples on the muscle-ups by remember to aggressively transition and "look for my toes." I hope to be hitting some smooth sets of five in the very near future. Handstand holds were actually very difficult. Just another something to add in the hopes of increasing my upper body capacity. First time performing split jerks in quite some time, and they felt okay. I was a little unstable, but I did a decent job of driving under the bar. I actually think that working muscle-ups and handstand holds beforehand forced me to use more hips and less pressing. The third segment was simply too ambitious. My HSPU volume simply isn't there yet, and neither are my strict chin-ups. I wasn't able to work for the entire 30 seconds, but I still managed to get in some decent work. Just need to stay patient with the upper body stuff and it will come. The Open really rewards those who can do a large volume of muscle-ups, C2B, T2B, and overhead pressing. Decided to pass on "Pphran" and hope to do it instead with Bobby on Saturday (after some snatches, of course)!
Monday, August 5, 2013
Monday, August 8, 2013
Recovery day
Row 1K (RPE 5)
Three rounds of: 20 spider lunges, 10 PVC dislocates, & 20 band good mornings
"Couch" stretch: 4 minutes/leg (alternate between upright torso and driving hip flexor toward floor)
Band-assisted downward-facing dog: 3 minutes
Rolls pecs with basketball
Notes: I could use much more of this stuff. So much better than taking a "rest day" and just sitting on the couch. The row was good to get a sweat going. The lunge/PVC/GM combination was good to move the body through some basic ranges of motion. And, the "couch" stretch was absolutely brutal. My left hip flexor was absolutely locked up at first. It was extremely intense to drive it toward the floor. This was good preparation for what I hope will be a solid day of training tomorrow. I plan to row in the morning and then hit the gym in the afternoon for some muscle-ups and "Pphran," which is 21-15-9 push press (115) and pull-ups.
Row 1K (RPE 5)
Three rounds of: 20 spider lunges, 10 PVC dislocates, & 20 band good mornings
"Couch" stretch: 4 minutes/leg (alternate between upright torso and driving hip flexor toward floor)
Band-assisted downward-facing dog: 3 minutes
Rolls pecs with basketball
Notes: I could use much more of this stuff. So much better than taking a "rest day" and just sitting on the couch. The row was good to get a sweat going. The lunge/PVC/GM combination was good to move the body through some basic ranges of motion. And, the "couch" stretch was absolutely brutal. My left hip flexor was absolutely locked up at first. It was extremely intense to drive it toward the floor. This was good preparation for what I hope will be a solid day of training tomorrow. I plan to row in the morning and then hit the gym in the afternoon for some muscle-ups and "Pphran," which is 21-15-9 push press (115) and pull-ups.
Sunday, August 4, 2013
Sunday, August 8, 2013
8th & I
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 6 @ 75%; 1 x 4 @ 80%
185; 215; 230; 245
Front squat 1 x 5 @ 60%; 3 x 5 @ 70%
160; 185
5 rounds of:
8 T2B
Rest 1 minute
8 single-arm DB overhead press/arm (30)
Rest 1 minute
Notes: I was curious to see how my body would respond to squatting after a few weeks away from my program. I figured that my legs would either feel really strong or really weak. Unfortunately, they felt really weak and I struggled to get through my working sets. I've re-set to Week 1 of the Hatch Program. When I did Week 1 a few weeks ago (before my back injury), I blew through the working sets and felt strong as an ox. I'm hoping that my legs come back quickly and it's just a matter of shaking off some rust. I added in some single-arm pressing work for the first time ever and it was quite interesting. I noticed that my left arm is significantly weaker than my right arm. Also, the movement pattern isn't as clean on the left arm. I'm hoping that adding some unilateral work will help boost my standard overhead pressing. I also intend to include bar work in almost every training session, whether it be T2B, pull-ups, C2B, bar muscle-ups, or strict pull-ups. Back on the rowing machine tomorrow.
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 6 @ 75%; 1 x 4 @ 80%
185; 215; 230; 245
Front squat 1 x 5 @ 60%; 3 x 5 @ 70%
160; 185
5 rounds of:
8 T2B
Rest 1 minute
8 single-arm DB overhead press/arm (30)
Rest 1 minute
Notes: I was curious to see how my body would respond to squatting after a few weeks away from my program. I figured that my legs would either feel really strong or really weak. Unfortunately, they felt really weak and I struggled to get through my working sets. I've re-set to Week 1 of the Hatch Program. When I did Week 1 a few weeks ago (before my back injury), I blew through the working sets and felt strong as an ox. I'm hoping that my legs come back quickly and it's just a matter of shaking off some rust. I added in some single-arm pressing work for the first time ever and it was quite interesting. I noticed that my left arm is significantly weaker than my right arm. Also, the movement pattern isn't as clean on the left arm. I'm hoping that adding some unilateral work will help boost my standard overhead pressing. I also intend to include bar work in almost every training session, whether it be T2B, pull-ups, C2B, bar muscle-ups, or strict pull-ups. Back on the rowing machine tomorrow.
Friday, August 2, 2013
Friday, August 2, 2013
Fitness 500 (am)
8 x 1 power clean + 1 hang clean + 1 front squat + 1 pause front squat (OT2M)
155
For 10 minutes (alternating OTM): 3 presses (125) & 6 strict pull-ups
Airdyne 30 x 30 seconds (85%)/30 seconds (50%)
Notes: Nice to be back in the gym after a hellacious two days of sitting all day and eating like crap. I felt some general fatigue today, but it was good to reintroduce some basic movement back to the body. I plan to really start hammering away once I get back to Virginia on Sunday. One of my points of emphasis is going to be upper body strength. I was really disappointed today with my strict pull-ups. I completed 6 reps on the first set, but then dropped to 5, 4, 4, and 3. There is a lot of room for improvement here, and I think I need to really dedicate some time to it and also pay more attention to my weight. I'm sitting at 200 right now and probably need to slowly move that down a bit to the 190 range. Nothing drastic, but it needs to happen in order for me to be competitive on the gymnastics movements.
Airdyne segment was good today. I took it up to 75-77 RPMs on the intense portion and then backed it off to sub-50 RPMs on the recovery. This worked well and took my heart rate up to 176 on the final few intervals. I didn't have great overall energy today, so I'm pretty happy to have just gotten in the work.
8 x 1 power clean + 1 hang clean + 1 front squat + 1 pause front squat (OT2M)
155
For 10 minutes (alternating OTM): 3 presses (125) & 6 strict pull-ups
Airdyne 30 x 30 seconds (85%)/30 seconds (50%)
Notes: Nice to be back in the gym after a hellacious two days of sitting all day and eating like crap. I felt some general fatigue today, but it was good to reintroduce some basic movement back to the body. I plan to really start hammering away once I get back to Virginia on Sunday. One of my points of emphasis is going to be upper body strength. I was really disappointed today with my strict pull-ups. I completed 6 reps on the first set, but then dropped to 5, 4, 4, and 3. There is a lot of room for improvement here, and I think I need to really dedicate some time to it and also pay more attention to my weight. I'm sitting at 200 right now and probably need to slowly move that down a bit to the 190 range. Nothing drastic, but it needs to happen in order for me to be competitive on the gymnastics movements.
Airdyne segment was good today. I took it up to 75-77 RPMs on the intense portion and then backed it off to sub-50 RPMs on the recovery. This worked well and took my heart rate up to 176 on the final few intervals. I didn't have great overall energy today, so I'm pretty happy to have just gotten in the work.
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