Row 3 x 10 minutes (rest 3 minutes between intervals)
1. 2,317 meters; 2.09.4 (22) (152)
2. 2,316 meters; 2.09.5 (22) (155)
3. 2,320 meters; 2.09.3 (22) (156)
Notes: Just keeping the momentum going. Used heart rate cap of 160. This was a repeat from July 10th, but I felt much better this time around. No low blood sugar issues today. This was almost "active recovery" in the sense that it was not taxing at all on the legs. Just trying to continue building volume in the lower ranges with the hope that it will allow me to have greater aerobic reserves when I pound deeper into longer CrossFit workouts. Good 10-minute warm-up and 5-minute cool-down in Z1. Did my wall stretching series post-workout.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
Monday, September 30, 2013
Sunday, September 29, 2013
Sunday, September 29, 2013
8th & I
Squat 1 x 5 @ 60%; 1 x 3 @ 70%; 1 x 2 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%
185; 215; 245; 275; 290
Front squat 1 x 5 @ 65%; 1 x 4 @ 75%; 1 x 4 @ 80%; 1 x 4 @ 85%
170; 200; 210; 225
5 rounds of:
6 bench presses (165)
Rest 90 seconds
12 T2B
Rest 90 seconds
Notes: Barely got away with this one. The single at 290 was brutal after yesterday's thrusters. Although, the front squats felt good today. I'll be excited to see if I can set a new front squat PR at the end of this program. Used a close-grip on bench press. Hate benching without a spotter to help with the lift-off, but I really wanted to do this workout. Barely got the 12th rep on the last set of T2B. This week will be all about building momentum into Friday where I plan to test a 10-minute snatch/burpee couplet.
Squat 1 x 5 @ 60%; 1 x 3 @ 70%; 1 x 2 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%
185; 215; 245; 275; 290
Front squat 1 x 5 @ 65%; 1 x 4 @ 75%; 1 x 4 @ 80%; 1 x 4 @ 85%
170; 200; 210; 225
5 rounds of:
6 bench presses (165)
Rest 90 seconds
12 T2B
Rest 90 seconds
Notes: Barely got away with this one. The single at 290 was brutal after yesterday's thrusters. Although, the front squats felt good today. I'll be excited to see if I can set a new front squat PR at the end of this program. Used a close-grip on bench press. Hate benching without a spotter to help with the lift-off, but I really wanted to do this workout. Barely got the 12th rep on the last set of T2B. This week will be all about building momentum into Friday where I plan to test a 10-minute snatch/burpee couplet.
Saturday, September 28, 2013
Saturday, September 28, 2013
8th & I
5 rounds, for time, of:
9 burpees
6 hang power cleans (155)
3 thrusters
12.22
Notes: This was a repeat from last November when I finished in 13.55. Really "played" this one well today. Kept burpees under control and focused on getting lots of air (down, breath, up, breath, jump, breath, etc.). Point of emphasis was to transition immediately into burpees after dropping the bar from thrusters. This was the best I've ever felt, by far, on hang power cleans. Multiple reps of barbell movements from the hang is usually a struggled for me, but I moved through all rounds unbroken today without having to resort to any crazy-wide receiving positions. Took the majority of my rest before performing the thrusters. My positioning is much improved on these as I had a great rack position today and maintained an upright torso. Went unbroken on all thrusters. So, looking back, I went unbroken on all movements today and the speed of the movements themselves was okay. The only way to get faster is to improve transition times. There was a lot of standing around catching my breath today. I probably should've moved faster into the thrusters, but 155 is a monster load on thrusters and I had to respect it. Still need to improve what I call "global" conditioning, which is that ability to keep pounding deep into CrossFit workouts with an elevated heart rate.
5 rounds, for time, of:
9 burpees
6 hang power cleans (155)
3 thrusters
12.22
Notes: This was a repeat from last November when I finished in 13.55. Really "played" this one well today. Kept burpees under control and focused on getting lots of air (down, breath, up, breath, jump, breath, etc.). Point of emphasis was to transition immediately into burpees after dropping the bar from thrusters. This was the best I've ever felt, by far, on hang power cleans. Multiple reps of barbell movements from the hang is usually a struggled for me, but I moved through all rounds unbroken today without having to resort to any crazy-wide receiving positions. Took the majority of my rest before performing the thrusters. My positioning is much improved on these as I had a great rack position today and maintained an upright torso. Went unbroken on all thrusters. So, looking back, I went unbroken on all movements today and the speed of the movements themselves was okay. The only way to get faster is to improve transition times. There was a lot of standing around catching my breath today. I probably should've moved faster into the thrusters, but 155 is a monster load on thrusters and I had to respect it. Still need to improve what I call "global" conditioning, which is that ability to keep pounding deep into CrossFit workouts with an elevated heart rate.
Friday, September 27, 2013
Friday, September 27, 2013
Row 45 minutes (aerobic restoration)
9,363 meters; 2.24.1 (20) (147)
Notes: Third quality rowing session of the week. Really settled into this one at about the half-way point. Second half of piece was actually faster than the first half -- a negative split. No blood sugar issues today either. Heart rate stayed mostly in the high-130s/low-140s, but touched 147 toward the end. Actually felt as though I could've gone for longer today; an hour, maybe. I like this week's schedule of an interval day, a "race" day, and an aerobic restoration day. I plan to keep rolling with this schedule for the time being. In the gym tomorrow morning for a hard workout: 5 rounds, for time, of: 9 burpees, 6 hang power cleans (155), and 3 thrusters. I got hammered by the 155 load last year during this workout, but think my improved leg strength should help me plow through it this time around.
9,363 meters; 2.24.1 (20) (147)
Notes: Third quality rowing session of the week. Really settled into this one at about the half-way point. Second half of piece was actually faster than the first half -- a negative split. No blood sugar issues today either. Heart rate stayed mostly in the high-130s/low-140s, but touched 147 toward the end. Actually felt as though I could've gone for longer today; an hour, maybe. I like this week's schedule of an interval day, a "race" day, and an aerobic restoration day. I plan to keep rolling with this schedule for the time being. In the gym tomorrow morning for a hard workout: 5 rounds, for time, of: 9 burpees, 6 hang power cleans (155), and 3 thrusters. I got hammered by the 155 load last year during this workout, but think my improved leg strength should help me plow through it this time around.
Thursday, September 26, 2013
Thursday, September 26, 2013
8th & I
Power snatch 15 x 2 @ 80% (OTM)
140
Squat 2 x 5 @ 65%; 3 x 5 @ 70%
200; 215
Front squat 4 x 5 @ 60%
160
Notes: Legs weren't sore today, but they were a bit dead from yesterday's rowing. Power snatches were okay. Need to be able to bang away at this weight, but my strength/power levels aren't quite there yet. Nice easy day on squatting and I cycled through the reps and sets quickly. I suppose these types of days are important over the course of the 12-week program. The volume is light, but you're still honing the movement pattern and staying fresh. Had considered some OTM-style skill/conditioning, but opted to quit while I was ahead. Some aerobic restoration on the rowing machine tomorrow and then some pretty serious workouts planned for the weekend.
Power snatch 15 x 2 @ 80% (OTM)
140
Squat 2 x 5 @ 65%; 3 x 5 @ 70%
200; 215
Front squat 4 x 5 @ 60%
160
Notes: Legs weren't sore today, but they were a bit dead from yesterday's rowing. Power snatches were okay. Need to be able to bang away at this weight, but my strength/power levels aren't quite there yet. Nice easy day on squatting and I cycled through the reps and sets quickly. I suppose these types of days are important over the course of the 12-week program. The volume is light, but you're still honing the movement pattern and staying fresh. Had considered some OTM-style skill/conditioning, but opted to quit while I was ahead. Some aerobic restoration on the rowing machine tomorrow and then some pretty serious workouts planned for the weekend.
Wednesday, September 25, 2013
Wednesday, September 25, 2013
Row 1K (RPE 5)
3.58.4; 1.59.2 (23) (164)
Row 2K (RPE 7)
7.35.7; 1.53.9 (25) (178)
Row 2K (RPE 8)
7.35.0; 1.53.7 (26) (184)
Notes: Clear the tracks! There's a freight train heading straight for the 2014 CrossFit Games Open. This was a high-quality training session. Started with a 10 minute warm-up in Z1 to prime the aerobic system. Used the 1K as an intermediary piece before jumping into the 2Ks. I find that jumping from the Z1 work straight into my working sets is too severe of a jump. After the 1K, I did three rounds of 10 rolling split straddles, 10 PVC pipe dislocates, and 10 twisting lunges to loosen up a bit. First 2K was solid. Tried to keep monitor sub-1.55 and I really settled into a groove around the 1K mark. It was as if something kicked in and I just zoned out with a heart rate in the 170s. Full recovery of 8 minutes between pieces -- did a few legs swings, squats, etc. to keep the legs loose. Second 2K was much tougher than the first even though I didn't go much faster. Dug pretty deep in the final 500 meters to keep monitor sub-1.54. Had good wind throughout, but the lactic acid in the quads got nasty. I think I can post some decent numbers once my leg endurance catches up to wind. Spent some quality on the wall doing the "couch" stretch to open up the hip flexors. Power snatches and squatting tomorrow.
3.58.4; 1.59.2 (23) (164)
Row 2K (RPE 7)
7.35.7; 1.53.9 (25) (178)
Row 2K (RPE 8)
7.35.0; 1.53.7 (26) (184)
Notes: Clear the tracks! There's a freight train heading straight for the 2014 CrossFit Games Open. This was a high-quality training session. Started with a 10 minute warm-up in Z1 to prime the aerobic system. Used the 1K as an intermediary piece before jumping into the 2Ks. I find that jumping from the Z1 work straight into my working sets is too severe of a jump. After the 1K, I did three rounds of 10 rolling split straddles, 10 PVC pipe dislocates, and 10 twisting lunges to loosen up a bit. First 2K was solid. Tried to keep monitor sub-1.55 and I really settled into a groove around the 1K mark. It was as if something kicked in and I just zoned out with a heart rate in the 170s. Full recovery of 8 minutes between pieces -- did a few legs swings, squats, etc. to keep the legs loose. Second 2K was much tougher than the first even though I didn't go much faster. Dug pretty deep in the final 500 meters to keep monitor sub-1.54. Had good wind throughout, but the lactic acid in the quads got nasty. I think I can post some decent numbers once my leg endurance catches up to wind. Spent some quality on the wall doing the "couch" stretch to open up the hip flexors. Power snatches and squatting tomorrow.
Tuesday, September 24, 2013
Tuesday, September 24, 2013
8th & I
? rounds of:
5 strict pull-ups
Rest 1 minute
10 ring push-ups
Rest 1 minute
5 rounds, for time, of:
30 double-unders
Farmers' walk 50 yards (60# KBs)
30 Ab-mat sit-ups
Farmers' walk 50 yards
13.12
Notes: I read an article today about rotator cuff health for CrossFitters and realized that I haven't been incorporating enough strict pull-ups, horizontal pulling, and shoulder stability work. I used a "?" in my programming and went as far as I could before I couldn't complete the reps unbroken. And, form had to be perfect (legs straight with toes pointed on strict pull-ups -- no pulling the knees up and reaching with the chin). I completed 4 rounds and then 3 strict pull-ups and 5 ring push-ups. Used a box under my feet on ring push-ups so I would be level. The next segment was "for time," but not really. I used farmers' walks to focus on posture and grip. I walk at a very moderate pace with perfect mechanics -- shoulder blades pulled back and down, head neutral, and proper pelvic tilt. Some people do farmers' walks more as moving from point A to point B as fast as possible with weights in their hands. Don't have specific data, but heart rate stayed moderate throughout the workout and I'd be shocked if it ever approached 165. Transitioned quickly between exercises but didn't rush (a "gentle tenacity?"). Gym has pairs of 50s, 60s, 70s, and 80s for kettlebells, so I can go a little heavier next time, if needed. Rowing tomorrow and then back to some heavier barbell work on Thursday.
? rounds of:
5 strict pull-ups
Rest 1 minute
10 ring push-ups
Rest 1 minute
5 rounds, for time, of:
30 double-unders
Farmers' walk 50 yards (60# KBs)
30 Ab-mat sit-ups
Farmers' walk 50 yards
13.12
Notes: I read an article today about rotator cuff health for CrossFitters and realized that I haven't been incorporating enough strict pull-ups, horizontal pulling, and shoulder stability work. I used a "?" in my programming and went as far as I could before I couldn't complete the reps unbroken. And, form had to be perfect (legs straight with toes pointed on strict pull-ups -- no pulling the knees up and reaching with the chin). I completed 4 rounds and then 3 strict pull-ups and 5 ring push-ups. Used a box under my feet on ring push-ups so I would be level. The next segment was "for time," but not really. I used farmers' walks to focus on posture and grip. I walk at a very moderate pace with perfect mechanics -- shoulder blades pulled back and down, head neutral, and proper pelvic tilt. Some people do farmers' walks more as moving from point A to point B as fast as possible with weights in their hands. Don't have specific data, but heart rate stayed moderate throughout the workout and I'd be shocked if it ever approached 165. Transitioned quickly between exercises but didn't rush (a "gentle tenacity?"). Gym has pairs of 50s, 60s, 70s, and 80s for kettlebells, so I can go a little heavier next time, if needed. Rowing tomorrow and then back to some heavier barbell work on Thursday.
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