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.
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