Row 7K (Z1) (am)
32.24.8; 2.18.9 (22) (153)
Fitness 500 (pm)
Power snatch (heavy single in 15-20 minutes)
165
Squat 5 x 3 @ 80% (OTM)
260
3 rounds, each for time, of:
5 power snatches (115)
10 OHS
Rest 3 minutes
.40, .40, .39
Notes: A bit too aggressive with my pace this morning. Spent a ton of time in the high-140s and even the low-150s. Hopefully it wasn't too detrimental.
Accomplished some good things tonight. First, I was able to power snatch 165 without much trouble. Shoulder was a little "soft" on the catch, but it was otherwise clean. Second, I handled 15 back squats at 260 in less than 5 minutes. Legs felt good even after Monday's front squats and Tuesday's thrusters. Third, I was able to OHS without shoulder pain. I ran through each of the sets unbroken. So, the work is done. Tomorrow is a full rest day before running through a "dress rehearsal" on Friday with Bobby. Saturday will be active recovery and then Sunday is the show. Very exciting.
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."
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Tuesday, February 25, 2014
Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
3 rounds, each for time, of:
50 double-unders
15 thrusters (75)
15 TRX rows
Rest 3 minutes
N/A, N/A, N/A
Full recovery
3 rounds, each for time, of:
15 box jumps (24)
15 GHD sit-ups
15 burpees (6-inch target)
Rest 3 minutes
2.10, 2.06, 2.15
Full recovery
3 rounds, each for time, of:
Row 500 meters
15 KBS (53)
50 double-unders
Rest 3 minutes
3.40, 3.37, 3.39
Notes: Nice aerobic piece in the morning. Legs felt strong today. Heart rTe touched 153 toward the end, but I was hammering away pretty hard.
Great training session tonight. Lots of volume of different movements in manageable settings. My watch kept getting jammed on the double-under/thruster/row intervals, so I don't have recorded times. Subbed TRX rows for pull-ups and GHD sit-ups for T2B in an effort to lay off the shoulder. Great mind-set tonight. Things are heading in the right direction for this weekend.
Fitness 500 (pm)
3 rounds, each for time, of:
50 double-unders
15 thrusters (75)
15 TRX rows
Rest 3 minutes
N/A, N/A, N/A
Full recovery
3 rounds, each for time, of:
15 box jumps (24)
15 GHD sit-ups
15 burpees (6-inch target)
Rest 3 minutes
2.10, 2.06, 2.15
Full recovery
3 rounds, each for time, of:
Row 500 meters
15 KBS (53)
50 double-unders
Rest 3 minutes
3.40, 3.37, 3.39
Notes: Nice aerobic piece in the morning. Legs felt strong today. Heart rTe touched 153 toward the end, but I was hammering away pretty hard.
Great training session tonight. Lots of volume of different movements in manageable settings. My watch kept getting jammed on the double-under/thruster/row intervals, so I don't have recorded times. Subbed TRX rows for pull-ups and GHD sit-ups for T2B in an effort to lay off the shoulder. Great mind-set tonight. Things are heading in the right direction for this weekend.
Monday, February 24, 2014
Monday, February 24, 2014
Garage
Front squat 6 x 1 (rest 2 minutes)
225, 235, 245, 255, 265, DNS
AMRAP G2O (185) in 2 minutes: 9
Rest 2 minutes
AMRAP G2O (165) in 2 minutes: 11
Rest 2 minutes
AMRAP G2O (145) in 2 minutes: 14
Row 2 x 500 meters (rest 90 seconds)
1. 1.44.1 (29)
2. 1.43.9 (29)
Notes: And so we've arrived at Week 1 of the Open. Hit a solid single at 265, which tied my PR. Decided to stop there as this really isn't the time to be going for strength PRs. Pounded away pretty good on the G2Os. I'm particularly happy with the 14 reps at 145. Makes me think I could handle 30 reps at 135 much easier than in the past. Went pretty deep on the rowing intervals. Very surprised that I was able to recover and actually go faster on the second one. This is going to be a fun week.
Front squat 6 x 1 (rest 2 minutes)
225, 235, 245, 255, 265, DNS
AMRAP G2O (185) in 2 minutes: 9
Rest 2 minutes
AMRAP G2O (165) in 2 minutes: 11
Rest 2 minutes
AMRAP G2O (145) in 2 minutes: 14
Row 2 x 500 meters (rest 90 seconds)
1. 1.44.1 (29)
2. 1.43.9 (29)
Notes: And so we've arrived at Week 1 of the Open. Hit a solid single at 265, which tied my PR. Decided to stop there as this really isn't the time to be going for strength PRs. Pounded away pretty good on the G2Os. I'm particularly happy with the 14 reps at 145. Makes me think I could handle 30 reps at 135 much easier than in the past. Went pretty deep on the rowing intervals. Very surprised that I was able to recover and actually go faster on the second one. This is going to be a fun week.
Sunday, February 23, 2014
Sunday, February 23, 2014
CrossFit Hyannis (am)
AMRAP muscle-ups in 1 minute: 5
Rest 1 minute
AMRAP HSPU in 1 minute: 16
Rest 1 minute
AMRAP double-unders in 2 minutes: 142
Rest 1 minute
AMRAP HSPU in 1 minute: 8
Rest 1 minute
AMRAP muscle-ups in 1 minute: 4
Row 3K (80% effort)
11.52.8; 1.58.5 (25)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Shoulder was a bit tender warming up, but the muscle-ups felt okay. Hit a nice triple to start. HSPU were much better today. The key seems to be rounding the lower back and allowing the hips to turnover. This makes for a more vertical drive as opposed to banging your feet into the wall. Goal for the row was to hold sub-2.00 throughout; however, this felt a bit tougher than 80%.
Nice afternoon walk with Sayde. It was a good time to reflect on all of the preparation and how it will all come to a head this time next weekend.
AMRAP muscle-ups in 1 minute: 5
Rest 1 minute
AMRAP HSPU in 1 minute: 16
Rest 1 minute
AMRAP double-unders in 2 minutes: 142
Rest 1 minute
AMRAP HSPU in 1 minute: 8
Rest 1 minute
AMRAP muscle-ups in 1 minute: 4
Row 3K (80% effort)
11.52.8; 1.58.5 (25)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Shoulder was a bit tender warming up, but the muscle-ups felt okay. Hit a nice triple to start. HSPU were much better today. The key seems to be rounding the lower back and allowing the hips to turnover. This makes for a more vertical drive as opposed to banging your feet into the wall. Goal for the row was to hold sub-2.00 throughout; however, this felt a bit tougher than 80%.
Nice afternoon walk with Sayde. It was a good time to reflect on all of the preparation and how it will all come to a head this time next weekend.
Saturday, February 22, 2014
Saturday, February 22, 2014
Fitness 500
Squat 6 x 3 @ 80% (every 90 seconds)
260
AMRAP in 4 minutes of:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 18 T2B
Rest 3 minutes
AMRAP in 6 minutes of:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 15 S2O
Rest 3 minutes
For time:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 14.55
Notes: Squat percentages are higher now that my 1RM has increased. Completing this many reps at 260 was unfathomable not long ago. Got through this okay, but certainly used up a lot of juice. The 4-minute AMRAP was good. Held a 2.00 pace on the rower and transitioned immediately into BOTBJs. Tried to crank out 20 unbroken T2Bs, but hit a wall at 15. Had hoped to score some S2Os, but the T2B wouldn't hold up. The 6-minute AMRAP brought to light a weakness in my T2B volume. I had to resort to "swinging singles" pretty quickly. Those are mega-slow and just shitty. Left myself with less than a minute for S2Os. I was mentally fried at this point; however, I told myself to just suck it up and complete the workout even if takes forever. So, I did and I'm happy with myself even if my score was poor. I slowed the pace on the rower and broke the reps into small chunks. KBS are particularly tough with no abs, grip, or shoulders left. Off to CrossFit Hyannis tomorrow to test the shoulder on muscle-ups. Then, we're on to the first week of the Open!
Squat 6 x 3 @ 80% (every 90 seconds)
260
AMRAP in 4 minutes of:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 18 T2B
Rest 3 minutes
AMRAP in 6 minutes of:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 15 S2O
Rest 3 minutes
For time:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 14.55
Notes: Squat percentages are higher now that my 1RM has increased. Completing this many reps at 260 was unfathomable not long ago. Got through this okay, but certainly used up a lot of juice. The 4-minute AMRAP was good. Held a 2.00 pace on the rower and transitioned immediately into BOTBJs. Tried to crank out 20 unbroken T2Bs, but hit a wall at 15. Had hoped to score some S2Os, but the T2B wouldn't hold up. The 6-minute AMRAP brought to light a weakness in my T2B volume. I had to resort to "swinging singles" pretty quickly. Those are mega-slow and just shitty. Left myself with less than a minute for S2Os. I was mentally fried at this point; however, I told myself to just suck it up and complete the workout even if takes forever. So, I did and I'm happy with myself even if my score was poor. I slowed the pace on the rower and broke the reps into small chunks. KBS are particularly tough with no abs, grip, or shoulders left. Off to CrossFit Hyannis tomorrow to test the shoulder on muscle-ups. Then, we're on to the first week of the Open!
Thursday, February 20, 2014
Thursday, February 20, 2014
Fitness 500
3 rounds, each for time, of:
40 double-unders
12 T2B
12 HSPU
1.45, 1.48, 2.59
Power snatch 10 x 1 + 1 @ 80% (OTM)
140
4 x 1 halting-snatch deadlift + 1 snatch pull @ 95-100%
165, 170, 175, 175
3 rounds of:
8 GHD hip extensions @ "4022" tempo
Rest 1 minute
10 ring dips
Rest 1 minute
Notes: Great bounce-back from yesterday. Finally put my shoulder to test. It's certainly not ideal or anywhere close to 100%. However, I can compete with it. Reminds me of when my golf swing would be all messes up heading into a tournament and you had to fall back on your "emergency" swing just to keep the ball in play. All sets of T2B unbroken and pretty solid. Still getting a referral of pain to the front of the shoulder, but it wasn't bad on the T2B. Very hesitant with the turnover on the power snatches, but it went okay. I'm probably compromising a bit and not using proper movement patterns, but it is what it is at this point. Hopefully the HSNDLs and pulls helped to reinforce better movement patterns. The tempo hip extensions had me burning pretty bad. Shoulder is fine on ring dips. Went home and stretched, iced, took ibuprofen, and applied China Gel. This sport is tough.
3 rounds, each for time, of:
40 double-unders
12 T2B
12 HSPU
1.45, 1.48, 2.59
Power snatch 10 x 1 + 1 @ 80% (OTM)
140
4 x 1 halting-snatch deadlift + 1 snatch pull @ 95-100%
165, 170, 175, 175
3 rounds of:
8 GHD hip extensions @ "4022" tempo
Rest 1 minute
10 ring dips
Rest 1 minute
Notes: Great bounce-back from yesterday. Finally put my shoulder to test. It's certainly not ideal or anywhere close to 100%. However, I can compete with it. Reminds me of when my golf swing would be all messes up heading into a tournament and you had to fall back on your "emergency" swing just to keep the ball in play. All sets of T2B unbroken and pretty solid. Still getting a referral of pain to the front of the shoulder, but it wasn't bad on the T2B. Very hesitant with the turnover on the power snatches, but it went okay. I'm probably compromising a bit and not using proper movement patterns, but it is what it is at this point. Hopefully the HSNDLs and pulls helped to reinforce better movement patterns. The tempo hip extensions had me burning pretty bad. Shoulder is fine on ring dips. Went home and stretched, iced, took ibuprofen, and applied China Gel. This sport is tough.
Wednesday, February 19, 2014
Wednesday, February 19, 2014
Airdyne 45 minutes (Z1) (am)
Garage (pm)
Front squat 1 x 3 @ 70%; 1 x 3 @ 75%; 1 x 2 @ 80%; 1 x 2 @ 85%; 2 x 1 @ 90%; 2 x 1 @ 95% (every 90 seconds)
185; 205; 215; 225; 245; 255
AMRAP in 5 minutes of:
Squat-clean thrusters (165)
Score: 13
Notes: Felt like Danny Nichols on the bike this morning. Great balance of leg stamina and cardio. Heart rate touched 153 toward the end.
Front squats felt a bit heavy tonight. Doing sets every 90 seconds goes by quickly when you're changing weights between sets. So disappointed with my effort on the AMRAP. Tried to maintain a pace of one rep every 15 seconds. I did this up through the 13th rep and then quit. I'm not really sure why I quit. I still had over a minute-and-a-half left, but I was just so disappointed that I couldn't maintain my desired pace. So tough to brace the midline on the heavy thrusters. Front squats probably zapped my leg strength a bit -- as did the Airdyne. However, this workout was there for the taking if I was willing to dig deep on the last 7 reps. Just didn't have it.
Garage (pm)
Front squat 1 x 3 @ 70%; 1 x 3 @ 75%; 1 x 2 @ 80%; 1 x 2 @ 85%; 2 x 1 @ 90%; 2 x 1 @ 95% (every 90 seconds)
185; 205; 215; 225; 245; 255
AMRAP in 5 minutes of:
Squat-clean thrusters (165)
Score: 13
Notes: Felt like Danny Nichols on the bike this morning. Great balance of leg stamina and cardio. Heart rate touched 153 toward the end.
Front squats felt a bit heavy tonight. Doing sets every 90 seconds goes by quickly when you're changing weights between sets. So disappointed with my effort on the AMRAP. Tried to maintain a pace of one rep every 15 seconds. I did this up through the 13th rep and then quit. I'm not really sure why I quit. I still had over a minute-and-a-half left, but I was just so disappointed that I couldn't maintain my desired pace. So tough to brace the midline on the heavy thrusters. Front squats probably zapped my leg strength a bit -- as did the Airdyne. However, this workout was there for the taking if I was willing to dig deep on the last 7 reps. Just didn't have it.
Tuesday, February 18, 2014
Row 10K (Z1)
47.00.2; 2.21.0 (22) (149)
Notes: I'm officially declaring myself aerobically ready for the Open. Now, as for all the other stuff . . .
47.00.2; 2.21.0 (22) (149)
Notes: I'm officially declaring myself aerobically ready for the Open. Now, as for all the other stuff . . .
Monday, February 17, 2014
Monday, February 17, 2014
Fitness 500
"CrossFit Games Open Workout 11.2"
AMRAP in 15 minutes of:
9 DL (155)
12 push-ups (HR)
15 box jumps (24)
Score: 7 rounds + 9 DL & 5 push-ups (266)
Notes: A bit neurologically fried from yesterday, but this was a decent effort. Approached it at about 95% effort with the intention of feeling what it's like to move for such a long workout. Beat score from 2011 by almost a full round (233). DL were very doable. Focused on bringing hips to the bar, not bar to the hips. Push-ups were the biggest obstacle and I intentionally broke them 7/5 right from the outset. Had to go to 5/4/3 by the end. This was actually kind of nice because it provided a little rest period. Good effort on box jumps. Only regret was breaking rounds 5 and 6 10/5. Only other area for improvement would be transitioning quicker between movements, particularly from box jumps to DL. 8 rounds would be possible for me, but not much beyond that.
"CrossFit Games Open Workout 11.2"
AMRAP in 15 minutes of:
9 DL (155)
12 push-ups (HR)
15 box jumps (24)
Score: 7 rounds + 9 DL & 5 push-ups (266)
Notes: A bit neurologically fried from yesterday, but this was a decent effort. Approached it at about 95% effort with the intention of feeling what it's like to move for such a long workout. Beat score from 2011 by almost a full round (233). DL were very doable. Focused on bringing hips to the bar, not bar to the hips. Push-ups were the biggest obstacle and I intentionally broke them 7/5 right from the outset. Had to go to 5/4/3 by the end. This was actually kind of nice because it provided a little rest period. Good effort on box jumps. Only regret was breaking rounds 5 and 6 10/5. Only other area for improvement would be transitioning quicker between movements, particularly from box jumps to DL. 8 rounds would be possible for me, but not much beyond that.
Sunday, February 16, 2014
Sunday, February 16, 2014
Garage
Jerk 8 x 1 (OT2M)
140, 170, 180, 190, 205, 215, 225, 235(pr)
Squat 1 x 4 @ 70%; 1 x 3 @ 80%; 1 x 2 @ 85%; 1 x 1 @ 90%; 1 x 1 @ 95%; 1 x 1 @ 100%; 1 x 1 @ 103%
225; 255; 270; 285; 305; 315; 325(pr)
Then, row as many meters as possible in 8 minutes
Rest 2 minutes
7 x 10 burpees (lateral jump over barbell) (OTM)
Notes: A+ training session, the first one in quite some time. It's amazing the difference a day can make. Set two big-time PRs today. The first was a massive split jerk at 235, which was a 10# PR. I've now PR'd my push press, push jerk, and split jerk in the last few weeks by significant amounts. Actually thought about going for 245, but decided to save some juice for squats. And it's a good thing I did -- the PR at 325 took every ounce of strength available. It wasn't long ago that I couldn't get over the 315# hump. I danced around the garage with Sayde to celebrate this one. Scored 2,100 meters on the 8-minute row. Averaged 1.54.2 pace and 26 strokes/minute. Took this one at about 95% because I wanted to be able to recover for the burpees. Sat in a pretty deep pain zone for the last 2 minutes. Happy with my effort on the burpees. Wanted to quit after 5 rounds, but hung in there to finish strong.
Jerk 8 x 1 (OT2M)
140, 170, 180, 190, 205, 215, 225, 235(pr)
Squat 1 x 4 @ 70%; 1 x 3 @ 80%; 1 x 2 @ 85%; 1 x 1 @ 90%; 1 x 1 @ 95%; 1 x 1 @ 100%; 1 x 1 @ 103%
225; 255; 270; 285; 305; 315; 325(pr)
Then, row as many meters as possible in 8 minutes
Rest 2 minutes
7 x 10 burpees (lateral jump over barbell) (OTM)
Notes: A+ training session, the first one in quite some time. It's amazing the difference a day can make. Set two big-time PRs today. The first was a massive split jerk at 235, which was a 10# PR. I've now PR'd my push press, push jerk, and split jerk in the last few weeks by significant amounts. Actually thought about going for 245, but decided to save some juice for squats. And it's a good thing I did -- the PR at 325 took every ounce of strength available. It wasn't long ago that I couldn't get over the 315# hump. I danced around the garage with Sayde to celebrate this one. Scored 2,100 meters on the 8-minute row. Averaged 1.54.2 pace and 26 strokes/minute. Took this one at about 95% because I wanted to be able to recover for the burpees. Sat in a pretty deep pain zone for the last 2 minutes. Happy with my effort on the burpees. Wanted to quit after 5 rounds, but hung in there to finish strong.
Saturday, February 15, 2014
Saturday, February 15, 2014
Fitness 500
PT with Jeff Handler
Notes: Jeff did some great work on my shoulder and showed me some great ways to work on it myself. Unfortunately, the fact remains that we're now less than two weeks away from the Open and I still can't train pull-ups, T2B, muscle-ups, or snatches. So, my plan is to avoid those movements until Wednesday. In the meantime, I will be engaging in a full-on assault of icing, ibuprofen, China-Gel, stretching, soft-tissue work, and avoiding any offending movements. My hope is to get back into training all regular movements by Wednesday to prepare properly for the Open. I refuse to give up on this.
PT with Jeff Handler
Notes: Jeff did some great work on my shoulder and showed me some great ways to work on it myself. Unfortunately, the fact remains that we're now less than two weeks away from the Open and I still can't train pull-ups, T2B, muscle-ups, or snatches. So, my plan is to avoid those movements until Wednesday. In the meantime, I will be engaging in a full-on assault of icing, ibuprofen, China-Gel, stretching, soft-tissue work, and avoiding any offending movements. My hope is to get back into training all regular movements by Wednesday to prepare properly for the Open. I refuse to give up on this.
Friday, February 14, 2014
Row 10K (Z1)
47.25.5; 2.22.2 (22) (145)
Notes: Better time; lower heart rate. Nothing more to say.
47.25.5; 2.22.2 (22) (145)
Notes: Better time; lower heart rate. Nothing more to say.
Wednesday, February 12, 2014
Wednesday, February 12, 2014
Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
3 rounds, not for time, of:
8 ring rows
12 push-ups (hand-release)
12 box jumps (24)
Snatch pulls 3, 3, 2, 2, 2, 2
135, 155, 165, 175, 175, 175, 175
AMRAP in 7 minutes of:
Row 250 meters
15 S2O (135)
60 double-unders
2 rounds + row 250 meters
Notes: Nice and steady on the aerobic piece. Felt long this morning. Heart rate only got up to mid-140s, but legs were definitely working hard. Once the Open starts, it will be important to avoid the Airdyne in the days before the actual workout. It'll be a great recovery tool right after the workout and early in the week, but it simply deadens the legs too much. Rowing is much better in terms of allowing your legs to feel fresh the next day.
Good training session tonight. Finally brought a decent effort. Added some ring rows since I can't do vertical pulling right now (muscle-ups, T2B, C2B). Hopefully they will help my shoulder and allow me to maintain some pulling strength. I am horrible at ring rows -- sets of 8 with my feet on the ground were very difficult. Did snatch pulls today because I can't turn over the bar right now for an actual snatch. Pulls are nice because you can work a little heavier. Dug pretty deep on the metcon. Did the first round of S2O and double-unders unbroken. Felt extremely strong on the S2O. Broke the second set 10/5, which leaves a bitter taste in my mouth. I could've dug deeper and gotten all 15. Sprinted the final 250-meter row to finish just in time. Good combination of movements for me.
Fitness 500 (pm)
3 rounds, not for time, of:
8 ring rows
12 push-ups (hand-release)
12 box jumps (24)
Snatch pulls 3, 3, 2, 2, 2, 2
135, 155, 165, 175, 175, 175, 175
AMRAP in 7 minutes of:
Row 250 meters
15 S2O (135)
60 double-unders
2 rounds + row 250 meters
Notes: Nice and steady on the aerobic piece. Felt long this morning. Heart rate only got up to mid-140s, but legs were definitely working hard. Once the Open starts, it will be important to avoid the Airdyne in the days before the actual workout. It'll be a great recovery tool right after the workout and early in the week, but it simply deadens the legs too much. Rowing is much better in terms of allowing your legs to feel fresh the next day.
Good training session tonight. Finally brought a decent effort. Added some ring rows since I can't do vertical pulling right now (muscle-ups, T2B, C2B). Hopefully they will help my shoulder and allow me to maintain some pulling strength. I am horrible at ring rows -- sets of 8 with my feet on the ground were very difficult. Did snatch pulls today because I can't turn over the bar right now for an actual snatch. Pulls are nice because you can work a little heavier. Dug pretty deep on the metcon. Did the first round of S2O and double-unders unbroken. Felt extremely strong on the S2O. Broke the second set 10/5, which leaves a bitter taste in my mouth. I could've dug deeper and gotten all 15. Sprinted the final 250-meter row to finish just in time. Good combination of movements for me.
Tuesday, February 11, 2014
Tuesday, February 11, 2014
Fitness 500
Front squat 8 x 3 @ 80-85% (OTM)
210
6 x 1 power clean + 1 clean (rest 2 minutes)
185, 195, 205, 205, 205, 205
6 x 4 power cleans (155) + 8 burpees (OTM) (f)
For time:
60 front-rack barbell step-ups (95)
5.15
Notes: Front squats felt super heavy. Legs must still be rocked from the weekend. Came alive a bit and completed some nice power cleans at 205. Shoulder feel fine turning over cleans and in the front rack position, so that's good. Very disappointed with my performance on the OTM piece. It was a test of mental fortitude and, once again, I was unwilling to display any. Made it through 5 minutes. This was totally doable, but you had to have been willing to "go there." I know that I'm hard on myself, but it's because I know that more is possible. The step-ups were a neat finisher. Rx'd would've been 115# onto a 24-inch box; however, I made the right choice by scaling to 95# and a 20-inch box. Very difficult to maintain torso posture. And then it became difficult to control breathing once the upper back rounded. My right leg is definitely weaker than my left leg, too.
Front squat 8 x 3 @ 80-85% (OTM)
210
6 x 1 power clean + 1 clean (rest 2 minutes)
185, 195, 205, 205, 205, 205
6 x 4 power cleans (155) + 8 burpees (OTM) (f)
For time:
60 front-rack barbell step-ups (95)
5.15
Notes: Front squats felt super heavy. Legs must still be rocked from the weekend. Came alive a bit and completed some nice power cleans at 205. Shoulder feel fine turning over cleans and in the front rack position, so that's good. Very disappointed with my performance on the OTM piece. It was a test of mental fortitude and, once again, I was unwilling to display any. Made it through 5 minutes. This was totally doable, but you had to have been willing to "go there." I know that I'm hard on myself, but it's because I know that more is possible. The step-ups were a neat finisher. Rx'd would've been 115# onto a 24-inch box; however, I made the right choice by scaling to 95# and a 20-inch box. Very difficult to maintain torso posture. And then it became difficult to control breathing once the upper back rounded. My right leg is definitely weaker than my left leg, too.
Monday, February 10, 2014
Monday, February 10, 2014
Row 7K (Z1)
32.41.8; 2.20.1 (22) (145)
Notes: Aerobic system continues to improve. Did this workout back on January 13th and maintained a 2.21.8 average split with a heart rate touching 149. Shaved almost two full seconds off my splits this morning with a noticeably lower heart rate. Keeping the faith that it will all come together at the right time.
32.41.8; 2.20.1 (22) (145)
Notes: Aerobic system continues to improve. Did this workout back on January 13th and maintained a 2.21.8 average split with a heart rate touching 149. Shaved almost two full seconds off my splits this morning with a noticeably lower heart rate. Keeping the faith that it will all come together at the right time.
Sunday, February 9, 2014
Sunday, February 9, 2014
Fitness 500
AMRAP in 10 minutes of:
5 power cleans (145)
10 GHD sit-ups
15 box jumps (24)
5 rounds + 5 power cleans
Notes: Total smoker on the quads. I forgot how badly GHD sit-ups smoke the quads. This was simply a matter of how much fire you were willing to live with in your legs. I was willing to live with some, but not nearly enough to complete 6 or 7 rounds, which is where I need to be in order to reach my goals in this year's Open. 145# felt really heavy in the last few rounds. It's interesting -- strength is there and aerobic system is there, but these metcons aren't yet coming together the way I'd hope they would. Still about 3 weeks left before the first Open workout, though.
Overall, it was a good training week despite the shoulder injury. 4 high-quality aerobic workouts this week, plus another one if you count the walk with Sayde. Set one PR by cleaning 205 for a 1 + 1 + 1. This week is all about correcting my shoulder issues and trying to hit the workouts with greater intensity.
AMRAP in 10 minutes of:
5 power cleans (145)
10 GHD sit-ups
15 box jumps (24)
5 rounds + 5 power cleans
Notes: Total smoker on the quads. I forgot how badly GHD sit-ups smoke the quads. This was simply a matter of how much fire you were willing to live with in your legs. I was willing to live with some, but not nearly enough to complete 6 or 7 rounds, which is where I need to be in order to reach my goals in this year's Open. 145# felt really heavy in the last few rounds. It's interesting -- strength is there and aerobic system is there, but these metcons aren't yet coming together the way I'd hope they would. Still about 3 weeks left before the first Open workout, though.
Overall, it was a good training week despite the shoulder injury. 4 high-quality aerobic workouts this week, plus another one if you count the walk with Sayde. Set one PR by cleaning 205 for a 1 + 1 + 1. This week is all about correcting my shoulder issues and trying to hit the workouts with greater intensity.
Saturday, February 8, 2014
Saturday, February 8, 2014
CrossFit Hyannis (am)
Jerk 8 x 1 @ 55-90%
125, 145, 170, 185, 195, 205, 205, 205
Squat 1 x 5 @ 80%; 1 x 3 @ 85%; 1 x 1 @ 90%; 1 x 5 @ 85%; 1 x 3 @ 90%; 1 x 1 @ 95%
250; 270; 285; 270; 285; 300
For time:
100 WB (30)
*Mandatory rest period of 60 seconds if you break; goal is to complete all 100 reps in 4 or less sets
7.30
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Had a slight case of "Airdyne legs" from yesterday, but I was able to
work up to some decent jerks at 205. Weight felt a little heavy in the rack position today. Doubt I would've been able to push press 215 like last week. Shoulder feels fine going overhead, which is nice. Some pretty grueling squat sets here. The set of 5 at 270 and the triple at 285 required maximum effort. I really like the Invictus squatting progressions. First time ever using a 30# ball for WB. I fell short of the goal by 10 reps. My sets went 25/25/25/15/10. If I could do it over again, I would've bitten off more than 25 reps on the first set or two. Toughest part about the 30# ball is holding it in the rack position. It's always a fight on WB to keep the ball up high on your chest, but the problem is exacerbated with the heavier ball. Invictus always programs the heavier ball. I would imagine that it will make the 20# ball feel very light in an Open workout.
Nice walk with Sayde this afternoon. I'm hoping that it helped flush out the legs a bit from the heavy squatting and 100 WB. Mary Catherine believes she's identified my shoulder injury as a pinched nerve. I hope it heals soon so I can get back to gymnastics stuff and snatches.
Jerk 8 x 1 @ 55-90%
125, 145, 170, 185, 195, 205, 205, 205
Squat 1 x 5 @ 80%; 1 x 3 @ 85%; 1 x 1 @ 90%; 1 x 5 @ 85%; 1 x 3 @ 90%; 1 x 1 @ 95%
250; 270; 285; 270; 285; 300
For time:
100 WB (30)
*Mandatory rest period of 60 seconds if you break; goal is to complete all 100 reps in 4 or less sets
7.30
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Had a slight case of "Airdyne legs" from yesterday, but I was able to
work up to some decent jerks at 205. Weight felt a little heavy in the rack position today. Doubt I would've been able to push press 215 like last week. Shoulder feels fine going overhead, which is nice. Some pretty grueling squat sets here. The set of 5 at 270 and the triple at 285 required maximum effort. I really like the Invictus squatting progressions. First time ever using a 30# ball for WB. I fell short of the goal by 10 reps. My sets went 25/25/25/15/10. If I could do it over again, I would've bitten off more than 25 reps on the first set or two. Toughest part about the 30# ball is holding it in the rack position. It's always a fight on WB to keep the ball up high on your chest, but the problem is exacerbated with the heavier ball. Invictus always programs the heavier ball. I would imagine that it will make the 20# ball feel very light in an Open workout.
Nice walk with Sayde this afternoon. I'm hoping that it helped flush out the legs a bit from the heavy squatting and 100 WB. Mary Catherine believes she's identified my shoulder injury as a pinched nerve. I hope it heals soon so I can get back to gymnastics stuff and snatches.
Friday, February 7, 2014
Friday, February 7, 2014
Airdyne 45 minutes (Z1)
Notes: Absolutely absurd aerobic power this morning. I was hammering away, yet my heart rate stayed very controlled and touched 149 at the end. I'm banking on this aerobic power giving me an edge this season. Shoulder is feeling a little better today. Will keep mobilizing the surrounding areas and avoiding any exercises that cause pain. I have wall balls and split jerks tomorrow and am curious how those will feel.
Notes: Absolutely absurd aerobic power this morning. I was hammering away, yet my heart rate stayed very controlled and touched 149 at the end. I'm banking on this aerobic power giving me an edge this season. Shoulder is feeling a little better today. Will keep mobilizing the surrounding areas and avoiding any exercises that cause pain. I have wall balls and split jerks tomorrow and am curious how those will feel.
Thursday, February 6, 2014
Thursday, February 6, 2014
Row 10K (Z1) (am)
47.44.4; 2.23.2 (22) (149)
Fitness 500 (pm)
3 rounds, not for time, of:
10 HSPU
50 double-unders
10 T2B
4 x 3-position snatch @ 75-80%
DNS
5 rounds of:
30 seconds of KBS (53)
Rest 30 seconds
30 seconds of over-the-box jumps (24)
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Caught the most amazing "runner's high" during the final 3K or so. It was incredible. I felt like Mikko Salo or something. Significant negative splits this morning. Aerobic conditioning is as good as ever right now.
So, there's no denying it any more: my left shoulder is injured and it's time to give in a bit. I couldn't do dislocates with the wooden dowel without grimacing. It really hurts on T2B on the back-swing. I tried warming up for snatches and simply couldn't turn over my left arm or stabilize in the bottom with any confidence. I stopped at that point and just moved on. Interestingly, KBS and push-ups felt totally fine. I felt like a monster with the 53# bell. Bottom line is that I need to lay off anything that bothers my shoulder. No bar work for a while and no snatches until I can do full range of motion without pain. This is obviously terrible timing, but there's so many more movements to be done that I can't allow this to be an excuse.
47.44.4; 2.23.2 (22) (149)
Fitness 500 (pm)
3 rounds, not for time, of:
10 HSPU
50 double-unders
10 T2B
4 x 3-position snatch @ 75-80%
DNS
5 rounds of:
30 seconds of KBS (53)
Rest 30 seconds
30 seconds of over-the-box jumps (24)
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Caught the most amazing "runner's high" during the final 3K or so. It was incredible. I felt like Mikko Salo or something. Significant negative splits this morning. Aerobic conditioning is as good as ever right now.
So, there's no denying it any more: my left shoulder is injured and it's time to give in a bit. I couldn't do dislocates with the wooden dowel without grimacing. It really hurts on T2B on the back-swing. I tried warming up for snatches and simply couldn't turn over my left arm or stabilize in the bottom with any confidence. I stopped at that point and just moved on. Interestingly, KBS and push-ups felt totally fine. I felt like a monster with the 53# bell. Bottom line is that I need to lay off anything that bothers my shoulder. No bar work for a while and no snatches until I can do full range of motion without pain. This is obviously terrible timing, but there's so many more movements to be done that I can't allow this to be an excuse.
Wednesday, February 5, 2014
Wednesday, February 5, 2014
Fitness 500
Front squat 8 x 3 @ 75-80% (OTM)
200
Clean 5 x 1 + 1 + 1 (10 seconds between reps) (rest 2 minutes)
155, 175, 185, 195, 205(pr)
For time:
Row 1K
50 C2B
30 thrusters (95)
11.45
Notes: Thought legs would have more juice after two non-gym days; however, they felt a little dead -- likely from yesterday's Airdyne session. Front squat range was 200 to 210, but I stayed at 200 and just focused on quality reps. It was quite a bit of work in only 8 minutes. Didn't have great bar speed today on cleans, but still managed a PR. Did a 1 + 1 at 205 back in September, but I've never done a 1 + 1 + 1 this heavy. Held a 2.00 pace on the 1K, which was very manageable. Tried to break the C2B into 5s, but had to drop to 3s once I hit the mid-30s. 50 reps of C2B is a big number and you just have to take your medicine. Broke the thrusters 12/8/5/5. This is simply unacceptable and needs to be broken into no more than three sets. I easily could've done them 14/10/6, but wasn't willing to withstand the pain.
Front squat 8 x 3 @ 75-80% (OTM)
200
Clean 5 x 1 + 1 + 1 (10 seconds between reps) (rest 2 minutes)
155, 175, 185, 195, 205(pr)
For time:
Row 1K
50 C2B
30 thrusters (95)
11.45
Notes: Thought legs would have more juice after two non-gym days; however, they felt a little dead -- likely from yesterday's Airdyne session. Front squat range was 200 to 210, but I stayed at 200 and just focused on quality reps. It was quite a bit of work in only 8 minutes. Didn't have great bar speed today on cleans, but still managed a PR. Did a 1 + 1 at 205 back in September, but I've never done a 1 + 1 + 1 this heavy. Held a 2.00 pace on the 1K, which was very manageable. Tried to break the C2B into 5s, but had to drop to 3s once I hit the mid-30s. 50 reps of C2B is a big number and you just have to take your medicine. Broke the thrusters 12/8/5/5. This is simply unacceptable and needs to be broken into no more than three sets. I easily could've done them 14/10/6, but wasn't willing to withstand the pain.
Tuesday, February 4, 2014
Tuesday, February 4, 2014
Airdyne 45 minutes (Z1)
Notes: Felt strong aerobically, but this fatigued my legs a good bit. Z1 work doesn't usually tax my legs this much. Need to make sure I get in two Airdynes per week or else I won't really be able to use it for "recovery" during the Open. Heart rate touched 151 at one point while I was daydreaming about the Open. It's funny -- I've noticed lately that my heart rate spikes when I daydream about performing Open workouts. I'm not sure whether it's the thoughts that spike it or whether I'm actually pedaling harder when I'm lost in the daydream. Two solid training days scheduled for Wednesday and Thursday night at the gym.
Notes: Felt strong aerobically, but this fatigued my legs a good bit. Z1 work doesn't usually tax my legs this much. Need to make sure I get in two Airdynes per week or else I won't really be able to use it for "recovery" during the Open. Heart rate touched 151 at one point while I was daydreaming about the Open. It's funny -- I've noticed lately that my heart rate spikes when I daydream about performing Open workouts. I'm not sure whether it's the thoughts that spike it or whether I'm actually pedaling harder when I'm lost in the daydream. Two solid training days scheduled for Wednesday and Thursday night at the gym.
Monday, February 3, 2014
Row 5K (Z1)
23.10.7; 2.19.0 (22) (147)
Notes: Didn't sleep too well, so kept it short today with a 5K. Good to keep things flowing after a hard weekend of training. Pretty decent aerobic power this morning. Hoping to get in two rows and two Airdynes this week.
23.10.7; 2.19.0 (22) (147)
Notes: Didn't sleep too well, so kept it short today with a 5K. Good to keep things flowing after a hard weekend of training. Pretty decent aerobic power this morning. Hoping to get in two rows and two Airdynes this week.
Sunday, February 2, 2014
Sunday, February 2, 2014
CrossFit Hyannis
3 rounds, not for time, of:
3 muscle-ups
Handstand hold, 45 seconds
10 T2B
AMRAP in 7 minutes of:
30 double-unders
15 power snatches (75)
Score: 180
Rest 8 minutes
"CrossFit Games Open Workout 12.1"
AMRAP in 7 minutes of:
Burpees (6-inch target)
Score: DNS
Notes: Strung together some nice triples today on the rings by using a false-grip. We're back in business on these. Handstand holds were difficult combined with muscle-ups and T2B. So, the metcon was actually a 7-minute version of "CrossFit Games Open Workout 11.1." The actual workout is a 10-minute AMRAP. The goal for today was to beat your score from 2011 in only 7 minutes. Back in 2011, I scored 218 reps. I was close to that today, but not quite. I completed 4 rounds to give me 180 reps. Went unbroken on the first round of power snatches and then broke 8/7, 5/5/5, and 5/5/5. Had to break the last two rounds of double-unders, too. I had a little more to give today, but just couldn't quite take myself to "that place." Should've gone unbroken on the second round of power snatches and broken 8/7 on the third round. Should've hung in and gone deeper on the double-unders. Opted to skip the burpees today. I wasn't there mentally and was afraid that it could totally demoralize me. Goal for today was to beat your score from 2012 after having already done a 7-minute AMRAP. I wouldn't have had that in me today.
Good training week overall. Set two PRs: a 215# push press and 185# "one-touch" G2Os. Also hit some front squat reps at 255 and a squat at 300. Got in some quality work on both muscle-ups and T2Bs and hit some metcons with intensity. Also one good rowing workout and one good Airdyne workout. Goal for this week will be to continue progressing the strength work, but see if I can take the metcons a little deeper. It's time to let it rip.
3 rounds, not for time, of:
3 muscle-ups
Handstand hold, 45 seconds
10 T2B
AMRAP in 7 minutes of:
30 double-unders
15 power snatches (75)
Score: 180
Rest 8 minutes
"CrossFit Games Open Workout 12.1"
AMRAP in 7 minutes of:
Burpees (6-inch target)
Score: DNS
Notes: Strung together some nice triples today on the rings by using a false-grip. We're back in business on these. Handstand holds were difficult combined with muscle-ups and T2B. So, the metcon was actually a 7-minute version of "CrossFit Games Open Workout 11.1." The actual workout is a 10-minute AMRAP. The goal for today was to beat your score from 2011 in only 7 minutes. Back in 2011, I scored 218 reps. I was close to that today, but not quite. I completed 4 rounds to give me 180 reps. Went unbroken on the first round of power snatches and then broke 8/7, 5/5/5, and 5/5/5. Had to break the last two rounds of double-unders, too. I had a little more to give today, but just couldn't quite take myself to "that place." Should've gone unbroken on the second round of power snatches and broken 8/7 on the third round. Should've hung in and gone deeper on the double-unders. Opted to skip the burpees today. I wasn't there mentally and was afraid that it could totally demoralize me. Goal for today was to beat your score from 2012 after having already done a 7-minute AMRAP. I wouldn't have had that in me today.
Good training week overall. Set two PRs: a 215# push press and 185# "one-touch" G2Os. Also hit some front squat reps at 255 and a squat at 300. Got in some quality work on both muscle-ups and T2Bs and hit some metcons with intensity. Also one good rowing workout and one good Airdyne workout. Goal for this week will be to continue progressing the strength work, but see if I can take the metcons a little deeper. It's time to let it rip.
Saturday, February 1, 2014
Saturday, February 1, 2014
Fitness 500
Push press (heavy single in 15 minutes)
215(pr)
Then, immediately into jerk 5 x 1 @ push press weight (215) (OTM)
Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%; 1 x 2 @ 90%; 1 x 4 @ 85%; 1 x 6 @ 75%
220; 250; 285; 300; 285; 270; 235
AMRAP in 5 minutes of:
10 C2B
10 pistols (alternating)
10 HSPU
2 rounds + 10 C2B & 7 pistols
Notes: Another overhead PR today. The Invictus program absolutely hammers the overhead work and I'm seeing major improvements. Previous PR was 205. Jerks were monstrous this morning. Had nice vertical dip and explosive drive under the bar. Definitely feel as though I could blast through my current PR of 225. Squats were pretty good today. Still some soreness from Thursday's walking lunges. Happy to hit a rep at 300. The set of 4 at 270 on the way back down the ladder was actually the most grueling. Went unbroken on all three sets of C2B, which is somewhat encouraging. Pistols were a little sloppy, but decent all things considered. Went unbroken on first round of HSPU, but broke 5/3/2 in the second round. Nice little piece to practice some higher skilled movements with an elevated heart rate. Would've liked to have gotten back to the HSPU for some reps. All-around good training session.
Push press (heavy single in 15 minutes)
215(pr)
Then, immediately into jerk 5 x 1 @ push press weight (215) (OTM)
Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%; 1 x 2 @ 90%; 1 x 4 @ 85%; 1 x 6 @ 75%
220; 250; 285; 300; 285; 270; 235
AMRAP in 5 minutes of:
10 C2B
10 pistols (alternating)
10 HSPU
2 rounds + 10 C2B & 7 pistols
Notes: Another overhead PR today. The Invictus program absolutely hammers the overhead work and I'm seeing major improvements. Previous PR was 205. Jerks were monstrous this morning. Had nice vertical dip and explosive drive under the bar. Definitely feel as though I could blast through my current PR of 225. Squats were pretty good today. Still some soreness from Thursday's walking lunges. Happy to hit a rep at 300. The set of 4 at 270 on the way back down the ladder was actually the most grueling. Went unbroken on all three sets of C2B, which is somewhat encouraging. Pistols were a little sloppy, but decent all things considered. Went unbroken on first round of HSPU, but broke 5/3/2 in the second round. Nice little piece to practice some higher skilled movements with an elevated heart rate. Would've liked to have gotten back to the HSPU for some reps. All-around good training session.
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