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.
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.
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