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.
Wednesday, February 26, 2014
Wednesday, February 26, 2014
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.
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.
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.
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