Fitness 500 (am)
4 rounds of:
12 KBS (70)
Front-rack walking lunges (100), 30 feet
12 GHD sit-ups
Front-rack walking lunges, 30 feet
Rest while partner completes a round
Notes: This was fun, but difficult. We set up the KB and GHD on opposite sides of the room so we could lunge-walk between movements. Swings were heavy but certainly doable. Lunges were gnarly, particularly after the GHD sit-ups. Had to resort to a stutter-step on the last two rounds because the burn in the legs was so bad. Glutes were on fire! We used the mini-bar for the lunges. Rounds took about 2 minutes. Work/rest periods were just about perfect.
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, March 8, 2014
Tuesday, March 4, 2014
Tuesday, March 4, 2014
Airdyne 45 minutes (Z1) (am)
Garage (pm)
Clean & jerk 10 x 1 + 1 + 1 @ 75-80% (OTM)
165
Airdyne 10 minutes (85% effort)
Plank 3 x 1 minute (rest 2 minutes)
Notes: Incredible heart rate data this morning. Stayed below 130 for most of the piece, which has never come close to happening.
Nice work on the clean & jerks tonight. Quite a bit of volume -- 30 reps at 165 in less than 10 minutes. Skipped the thruster portion of the workout because my back felt a bit tight. Planks were very hard! Need more of them in my training for sure. Pretty big workout planned for tomorrow. Looking to improve on my performance this week in 14.2.
Garage (pm)
Clean & jerk 10 x 1 + 1 + 1 @ 75-80% (OTM)
165
Airdyne 10 minutes (85% effort)
Plank 3 x 1 minute (rest 2 minutes)
Notes: Incredible heart rate data this morning. Stayed below 130 for most of the piece, which has never come close to happening.
Nice work on the clean & jerks tonight. Quite a bit of volume -- 30 reps at 165 in less than 10 minutes. Skipped the thruster portion of the workout because my back felt a bit tight. Planks were very hard! Need more of them in my training for sure. Pretty big workout planned for tomorrow. Looking to improve on my performance this week in 14.2.
Sunday, March 2, 2014
Sunday, March 2, 2014
CrossFit Hyannis
CrossFit Games Open Workout 14.1
AMRAP in 10 minutes of:
30 double-unders
15 power snatches (75)
Score: 261
Notes: Well, I gave this one all I had. Unfortunately, it's a bit below where I had hoped to score based on some comparable athletes. I simply couldn't handle the pain in the last few minutes of the workout. I was hoping for a burst of energy in the last two minutes, but it wasn't there. I'm very happy with my game-plan and think it was proper. I planned on being able to dig a little deeper, but that's okay. Had hoped to complete my 6th round of snatches and then crank some double-unders to get me to 300. Overall, it's a huge improvement over my score of 218 back in 2011 -- almost a full round. No time to feel sad for yourself -- the Open is a marathon; not a sprint. It's time to put 14.1 in the rear-view mirror and prepare for a big performance next weekend.
CrossFit Games Open Workout 14.1
AMRAP in 10 minutes of:
30 double-unders
15 power snatches (75)
Score: 261
Notes: Well, I gave this one all I had. Unfortunately, it's a bit below where I had hoped to score based on some comparable athletes. I simply couldn't handle the pain in the last few minutes of the workout. I was hoping for a burst of energy in the last two minutes, but it wasn't there. I'm very happy with my game-plan and think it was proper. I planned on being able to dig a little deeper, but that's okay. Had hoped to complete my 6th round of snatches and then crank some double-unders to get me to 300. Overall, it's a huge improvement over my score of 218 back in 2011 -- almost a full round. No time to feel sad for yourself -- the Open is a marathon; not a sprint. It's time to put 14.1 in the rear-view mirror and prepare for a big performance next weekend.
Saturday, March 1, 2014
Row 5K (Z1)
23.10.3; 2.19.0 (22) (149)
Notes: Nice flush of the legs and some low-level breathing. Ready for 14.1 tomorrow.
23.10.3; 2.19.0 (22) (149)
Notes: Nice flush of the legs and some low-level breathing. Ready for 14.1 tomorrow.
Friday, February 28, 2014
Fitness 500
For time:
30 double-unders
15 power snatches (75)
30 double-unders
15 power snatches
30 double-unders
2.47
Notes: Good practice with Bobby to get a feel for 14.1. Ran through my full warm-up and treated this like a full effort. Transitioned immediately into some incline walking on the treadmill for a cool-down.
For time:
30 double-unders
15 power snatches (75)
30 double-unders
15 power snatches
30 double-unders
2.47
Notes: Good practice with Bobby to get a feel for 14.1. Ran through my full warm-up and treated this like a full effort. Transitioned immediately into some incline walking on the treadmill for a cool-down.
Subscribe to:
Posts (Atom)