8th & I
Bar muscle-ups 5 x 3 (every 90 seconds)
? minutes (alternating OTM): 8 push presses (135) & 8 T2B
Notes: Kept things moderate today after quite a bit of volume yesterday. My bar muscle-ups didn't have the explosiveness that they sometimes have, but they got better on the last few sets (video is of the first two sets). When I remember to keep my legs as straight as possible with my feet glued together (and glutes engaged), I get a much more explosive kip. I like bar muscle-ups because they help reinforce the proper mechanics for a non-false grip muscle-up. I ended up going for 14 minutes on the OTM-style work. I used a "?" in my programming because I didn't have a set number of minutes. Instead, I decided to let the T2B dictate how long I would go. So long as the T2B were unbroken, I'd continue working. I could feel the T2B starting to break down on the 14th minute, so I opted to call it quits there instead of actually failing. Push presses were crazy strong today -- 135 isn't usually that light for me, but I banged out 56 solid reps today. Big squatting day tomorrow.
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, September 7, 2013
Friday, September 6, 2013
Friday, September 6, 2013
8th & I (am)
For time:
3 rounds of: 9 power snatches (95) & 9 wall ball shots
3 rounds of: 6 power snatches (115) & 9 wall ball shots
3 rounds of: 3 power snatches (135) & 9 wall ball shots
17.22
Row 40 minutes (aerobic restoration) (pm)
8,158 meters; 2.27.0 (20) (145)
Notes: I'm struggling to articulate my thoughts about today's workout. On one hand, it was good because I felt powerful on the snatches, kept a fairly steady pace, and went unbroken on all sets of wall ball shots. On the other hand, it was bad because I was a full 4 minutes slower today than I was back in February when I finished in 13.26. I maintained a conservative pace from the outset because I didn't want to flame-out. I haven't been doing workouts of this nature -- more traditional CrossFit-type workouts. I think it was just one of those things where, had I maintained a slightly faster pace, I could have shaved off quite a bit of time. I simply don't have the exposure right now to this type of workout and wasn't sure how fast I could go. So, it's understandable that I'm a bit out of practice with this type of workout. However, it's still a bit frustrating that I've been training so hard and am way off my time on a workout from February. I gave the snatches too much respect, particularly at 135, and should have just kept banging.
Today's row was a bit odd. I came out of the gates holding a 2.24 split, but my heart rate quickly elevated up into the low-140's. This never happens. When I row at that pace, my heart rate usually stays in the 120's and slowly, slowly creeps upward. I quickly had to drop it down to a 2.28 split in order to stay below my heart rate cap. I basically spent the entire 40 minutes in the 138-143 range. I'm wondering if my working out in the morning may have something to do with it. Could be a sign of overtraining/under-recovering. Tomorrow could end up being a much lighter gymnastics-type day if I'm feeling beat up.
For time:
3 rounds of: 9 power snatches (95) & 9 wall ball shots
3 rounds of: 6 power snatches (115) & 9 wall ball shots
3 rounds of: 3 power snatches (135) & 9 wall ball shots
17.22
Row 40 minutes (aerobic restoration) (pm)
8,158 meters; 2.27.0 (20) (145)
Notes: I'm struggling to articulate my thoughts about today's workout. On one hand, it was good because I felt powerful on the snatches, kept a fairly steady pace, and went unbroken on all sets of wall ball shots. On the other hand, it was bad because I was a full 4 minutes slower today than I was back in February when I finished in 13.26. I maintained a conservative pace from the outset because I didn't want to flame-out. I haven't been doing workouts of this nature -- more traditional CrossFit-type workouts. I think it was just one of those things where, had I maintained a slightly faster pace, I could have shaved off quite a bit of time. I simply don't have the exposure right now to this type of workout and wasn't sure how fast I could go. So, it's understandable that I'm a bit out of practice with this type of workout. However, it's still a bit frustrating that I've been training so hard and am way off my time on a workout from February. I gave the snatches too much respect, particularly at 135, and should have just kept banging.
Today's row was a bit odd. I came out of the gates holding a 2.24 split, but my heart rate quickly elevated up into the low-140's. This never happens. When I row at that pace, my heart rate usually stays in the 120's and slowly, slowly creeps upward. I quickly had to drop it down to a 2.28 split in order to stay below my heart rate cap. I basically spent the entire 40 minutes in the 138-143 range. I'm wondering if my working out in the morning may have something to do with it. Could be a sign of overtraining/under-recovering. Tomorrow could end up being a much lighter gymnastics-type day if I'm feeling beat up.
Thursday, September 5, 2013
Thursday, September 5, 2013
8th & I
5 x 3 power cleans (185) + AMRAP HSPUs (OT3M)
15 + 6 + 6 + 4 + 6 = 37 total HSPUs
Squat 1 x 6 @ 65%; 1 x 6 @ 75%; 2 x 6 @ 80%
200; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: Power cleans and HSPUs are a great combination, and this format keeps things moving along at a nice clip. Horsed around the power cleans at 185. I liked this camera angle because it shows that I'm doing a better job of getting some posterior chain involvement. Still working on pulling the knees back at the start to engage the hamstrings. Nice quiet feet today. Cranked out a set of 15 HSPUs on the first round, which is a personal best. My kip is slightly better, but I'm still not getting the hips involved enough. I'm basically just bending my knees and then extending them. There needs to be some hip flexion in order for there to be a truly powerful kip. The drop-off was pretty severe on my reps. Need to keep working the pressing strength and endurance. I'll revisit this workout in a few months to see if I can bang out more total reps. It was just a "get the work in" day on squatting. Thursdays are a bit easier than Sundays on this program, but they're still not easy by any means. I've got a double on the menu at 290 this Sunday, which should be quite a treat. Still up in the air about whether I'm going to hit the gym tomorrow for my snatch/wall ball workout. Depending upon how I feel in the morning, I may just row tomorrow and then hit the workout on Saturday.
5 x 3 power cleans (185) + AMRAP HSPUs (OT3M)
15 + 6 + 6 + 4 + 6 = 37 total HSPUs
Squat 1 x 6 @ 65%; 1 x 6 @ 75%; 2 x 6 @ 80%
200; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: Power cleans and HSPUs are a great combination, and this format keeps things moving along at a nice clip. Horsed around the power cleans at 185. I liked this camera angle because it shows that I'm doing a better job of getting some posterior chain involvement. Still working on pulling the knees back at the start to engage the hamstrings. Nice quiet feet today. Cranked out a set of 15 HSPUs on the first round, which is a personal best. My kip is slightly better, but I'm still not getting the hips involved enough. I'm basically just bending my knees and then extending them. There needs to be some hip flexion in order for there to be a truly powerful kip. The drop-off was pretty severe on my reps. Need to keep working the pressing strength and endurance. I'll revisit this workout in a few months to see if I can bang out more total reps. It was just a "get the work in" day on squatting. Thursdays are a bit easier than Sundays on this program, but they're still not easy by any means. I've got a double on the menu at 290 this Sunday, which should be quite a treat. Still up in the air about whether I'm going to hit the gym tomorrow for my snatch/wall ball workout. Depending upon how I feel in the morning, I may just row tomorrow and then hit the workout on Saturday.
Wednesday, September 4, 2013
Wednesday, September 4, 2013
Row 5 x 4 minutes (actively recover 2 minutes between intervals)
1. 962 meters; 2.04.7 (23) (151)
2. 961 meters; 2.04.8 (23) (157)
3. 963 meters; 2.04.6 (23) (161)
4. 962 meters; 2.04.7 (23) (165)
5. 964 meters; 2.04.4 (23) (165)
Notes: Didn't have a ton of juice today, but got my work in. Good 10-minute warm-up in Z1 to prime the aerobic system. Want to progress to the point where I can hold sub-2.00 paces without crossing the heart rate cap (which was 165 for this workout). Mentally, I don't like looking at the monitor and seeing my pace above 2.00. Unfortunately, my conditioning just isn't quite there yet. Good news is that I didn't experience any low blood sugar today. Mary Catherine helped me with some good hip stretching post-workout which should pay dividends during tomorrow's squatting session. Trying to build momentum heading into Friday's snatch/wall ball metcon.
1. 962 meters; 2.04.7 (23) (151)
2. 961 meters; 2.04.8 (23) (157)
3. 963 meters; 2.04.6 (23) (161)
4. 962 meters; 2.04.7 (23) (165)
5. 964 meters; 2.04.4 (23) (165)
Notes: Didn't have a ton of juice today, but got my work in. Good 10-minute warm-up in Z1 to prime the aerobic system. Want to progress to the point where I can hold sub-2.00 paces without crossing the heart rate cap (which was 165 for this workout). Mentally, I don't like looking at the monitor and seeing my pace above 2.00. Unfortunately, my conditioning just isn't quite there yet. Good news is that I didn't experience any low blood sugar today. Mary Catherine helped me with some good hip stretching post-workout which should pay dividends during tomorrow's squatting session. Trying to build momentum heading into Friday's snatch/wall ball metcon.
Tuesday, September 3, 2013
Tuesday, September 3, 2013
 |
| Muscle-ups on a Beautiful Afternoon at 8th & I! |
8th & I
Muscle-ups 6 x 2 (every 90 seconds)
Jerk (heavy single in 20 minutes)
205
15 minutes (rotating OTM): 15 push-ups, 50 double-unders, & 10 hollow rocks
Notes: This was a nice, clean session. My body is a little banged up from quite a bit of activity over the past few days, so I didn't want to push it too hard today. I was very excited to drill my new style of muscle-ups (no false-grip). I was a little bummed at first that they weren't crisper; however, I quickly realized that this was really my first time ever doing them, and going 6 for 6 on doubles is a great starting point. As can be seen from the video, I'll able to get a much bigger kip now. I'm "breaking" a bit with my lower half instead of keeping rigid legs with the toes pointed. Also, I'm a little "loopy" with my turnover instead of snapping forward once the rings meet my hips. Ben Brown was telling me this weekend that, once you're at the top, you need to allow your legs to swing forward and then fall backwards. This spits you out back into the next kip. I'll keep working on these, as well as bar muscle-ups. Only took about 12 minutes on the split jerk today. My arms were a little hot from all of the pulling yesterday, so I hit a clean rep at 205 and called it quits. Went unbroken on the first 4 rounds of push-ups. Need to lengthen my jump rope slightly, as it kept clipping my shoes today. Back on the rowing machine tomorrow.
Monday, September 2, 2013
Monday, September 2, 2013
8th & I
4 rounds, each for time, of:
15 C2B
20 over-the-box jumps (24)
25 KB swings (55)
Rest 2 minutes between rounds
1. 2.27
2. 3.39
3. 3.58
4. 4.13
Notes: This workout provided a nice opportunity to build C2B volume while also getting some interval-style conditioning. It turned out to be tougher than expected -- in fact, most of the Invictus-inspired workouts are turning out to be tougher than expected. I had already scaled the swings down from 70 to 55, and probably should've dropped the number of reps, too. I went unbroken through the first round, but then C2B were broken 8/7, 5/5/5, and 5/4/3/3. I completely underestimated the over-the-box jumps. Those do a number on your legs are really jack your heart rate. And, of course, grip on the swings started to fail and I had to break those. As can be seen from the video of the fourth round, I simply didn't have the stamina deep into this workout to keep moving at a steady pace. The 2-minute rest period was not really enough to fully recover. In any case, it's good to work at the margins every once in a while to see where things are breaking down. I learned today that my C2B volume simply isn't where it needs to be for me to be competitive in the Open.
Played some awesome games of beach volleyball this afternoon. I can't believe how fun it is, particularly when the level of play is high and the rallies are good. Back in the gym tomorrow evening for some upper body strength work and moderate conditioning.
4 rounds, each for time, of:
15 C2B
20 over-the-box jumps (24)
25 KB swings (55)
Rest 2 minutes between rounds
1. 2.27
2. 3.39
3. 3.58
4. 4.13
Notes: This workout provided a nice opportunity to build C2B volume while also getting some interval-style conditioning. It turned out to be tougher than expected -- in fact, most of the Invictus-inspired workouts are turning out to be tougher than expected. I had already scaled the swings down from 70 to 55, and probably should've dropped the number of reps, too. I went unbroken through the first round, but then C2B were broken 8/7, 5/5/5, and 5/4/3/3. I completely underestimated the over-the-box jumps. Those do a number on your legs are really jack your heart rate. And, of course, grip on the swings started to fail and I had to break those. As can be seen from the video of the fourth round, I simply didn't have the stamina deep into this workout to keep moving at a steady pace. The 2-minute rest period was not really enough to fully recover. In any case, it's good to work at the margins every once in a while to see where things are breaking down. I learned today that my C2B volume simply isn't where it needs to be for me to be competitive in the Open.
Played some awesome games of beach volleyball this afternoon. I can't believe how fun it is, particularly when the level of play is high and the rallies are good. Back in the gym tomorrow evening for some upper body strength work and moderate conditioning.
Sunday, September 1, 2013
Sunday, September 1, 2013
8th & I
Squat 1 x 8 @ 65%; 1 x 6 @ 75%; 1 x 4 @ 85%; 1 x 4 @ 90%
200; 230; 260; 275
Front squat 1 x 5 @ 70%; 1 x 4 @ 80%; 1 x 3 @ 85%; 1 x 3 @ 90%
185; 210; 225; 240
Notes: Not much to say about today. The videos speak for themselves. One item worthy of noting is that my hamstrings were quite sore today. However, yesterday was only muscle-ups, cleans, and weighted chin-ups. I'm thinking that I'm finally starting to get my hamstrings involved on my cleans and must have done a decent job of that yesterday. Nice relaxing afternoon floating down the lazy river by Harper's Ferry. Back in the gym tomorrow morning for heavy overhead squats and metcon intervals.
Squat 1 x 8 @ 65%; 1 x 6 @ 75%; 1 x 4 @ 85%; 1 x 4 @ 90%
200; 230; 260; 275
Front squat 1 x 5 @ 70%; 1 x 4 @ 80%; 1 x 3 @ 85%; 1 x 3 @ 90%
185; 210; 225; 240
Notes: Not much to say about today. The videos speak for themselves. One item worthy of noting is that my hamstrings were quite sore today. However, yesterday was only muscle-ups, cleans, and weighted chin-ups. I'm thinking that I'm finally starting to get my hamstrings involved on my cleans and must have done a decent job of that yesterday. Nice relaxing afternoon floating down the lazy river by Harper's Ferry. Back in the gym tomorrow morning for heavy overhead squats and metcon intervals.
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