Airdyne 45 minutes (Z1)
Notes: Had actually planned for a rest day and had set my alarm for later. However, I woke up early and was raring to go. Today's workout was a good "flush" and aerobic builder. Should be ready to attack a tough training day on Wednesday.
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."
Tuesday, January 7, 2014
Monday, January 6, 2014
Monday, January 6, 2014
Row 10K (Z1) (am)
47.57.8; 2.23.8 (22) (151)
Garage (pm)
Front squat 8 x 2 @ 80% (OTM)
210
5 x 1 halting clean deadlift + 1 hang clean + 1 clean + 1 push jerk @ 80-90%
170, 170, 175, 175, 175
5 sets for max reps of:
45 seconds of ground-to-overhead (155)
Rest 45 seconds
5, 5, 5, 5, 6
Notes: Heart rate a bit higher than desired for this slow of a pace. Should be able to hold sub-2.20 without crossing threshold. Perhaps some overtraining going on.
Didn't have great legs for tonight's session, but I was in a good place mentally. Maintained good positioning on the front squats. Once again, I loved transitioning from the front squats to the clean complex. Bar feels light in the rack position and I felt explosive out of the hole. Unfortunately, I had no legs left after a deadlift and two cleans to drive the bar overhead. Couldn't progress past 175 without sacrificing form. I'm a bit disappointed with myself for not pushing a bit harder on the G2O work. I feel as though I could've held 6s across. I just didn't have any explosiveness going overhead tonight, though. So, I played it conservatively. Goal for this week is to push the limits a bit, though, so I'm a little disappointed.
47.57.8; 2.23.8 (22) (151)
Garage (pm)
Front squat 8 x 2 @ 80% (OTM)
210
5 x 1 halting clean deadlift + 1 hang clean + 1 clean + 1 push jerk @ 80-90%
170, 170, 175, 175, 175
5 sets for max reps of:
45 seconds of ground-to-overhead (155)
Rest 45 seconds
5, 5, 5, 5, 6
Notes: Heart rate a bit higher than desired for this slow of a pace. Should be able to hold sub-2.20 without crossing threshold. Perhaps some overtraining going on.
Didn't have great legs for tonight's session, but I was in a good place mentally. Maintained good positioning on the front squats. Once again, I loved transitioning from the front squats to the clean complex. Bar feels light in the rack position and I felt explosive out of the hole. Unfortunately, I had no legs left after a deadlift and two cleans to drive the bar overhead. Couldn't progress past 175 without sacrificing form. I'm a bit disappointed with myself for not pushing a bit harder on the G2O work. I feel as though I could've held 6s across. I just didn't have any explosiveness going overhead tonight, though. So, I played it conservatively. Goal for this week is to push the limits a bit, though, so I'm a little disappointed.
Sunday, January 5, 2014
Sunday, January 5, 2014
CrossFit Hyannis (am)
3 rounds, not for time, of:
3 muscle-ups
10 hollow rocks
12 box jumps (24)
3 rounds, each for time, of:
5 power cleans (165)
10 C2B
.46, 1.11, 1.22
3 rounds, each for time, of:
Row 250 meters
5 power snatches (115)
1.25, 1.25, 1.28
Airdyne 60 minutes (Z1) (pm)
Notes: Decent muscle-ups today. Strung together some triples, but failed the third rep of the last set. Did an extra rep after the segment just for fun. Hollow rocks burned like a mother. Usually a sign that you need to do more of them. Worked touch-and-go on the power cleans. This fatigued the grip and made C2Bs incredibly difficult after the first round. Had to resort to singles by the end of round 2. Similar issue on the row/power snatch. Grip and pulling strength was just zapped. These double grip couplets destroy me. Need to sneak in some supplemental pulling and grip work throughout the week.
Definitely back in the aerobic groove. Felt great on the Airdyne today and capped off a good week back from being sick. Time to open things up this week and start to "go for it." It's time to see what I've got.
3 rounds, not for time, of:
3 muscle-ups
10 hollow rocks
12 box jumps (24)
3 rounds, each for time, of:
5 power cleans (165)
10 C2B
.46, 1.11, 1.22
3 rounds, each for time, of:
Row 250 meters
5 power snatches (115)
1.25, 1.25, 1.28
Airdyne 60 minutes (Z1) (pm)
Notes: Decent muscle-ups today. Strung together some triples, but failed the third rep of the last set. Did an extra rep after the segment just for fun. Hollow rocks burned like a mother. Usually a sign that you need to do more of them. Worked touch-and-go on the power cleans. This fatigued the grip and made C2Bs incredibly difficult after the first round. Had to resort to singles by the end of round 2. Similar issue on the row/power snatch. Grip and pulling strength was just zapped. These double grip couplets destroy me. Need to sneak in some supplemental pulling and grip work throughout the week.
Definitely back in the aerobic groove. Felt great on the Airdyne today and capped off a good week back from being sick. Time to open things up this week and start to "go for it." It's time to see what I've got.
Saturday, January 4, 2014
Saturday, January 4, 2014
Row 5K (Z1) (am)
23.10.7; 2.19.0 (22) (151)
Fitness 500 (pm)
Press (build to a heavy single in 10 minutes)
135
Push press (build to a heavy single in 10 minutes)
195 (1 failed attempt at 205)
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 80% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 6 reps @ 250
For time:
15 thrusters (100)
12 T2B
10 thrusters
9 T2B
5 thrusters
6 T2B
3.17
Notes: A bit of a different format for my rowing now that we are "in season." From here on out, rowing will be steady-state work set at varying distances. In all cases, however, the heart rate must stay below 150. This is to ensure that these rowing workouts do not detract from standard CrossFit training, which is now the focal point with the Open less than two months away. Came out a bit hot on this morning's row. Had to slow splits from ~2.17 to ~2.21 to stay below cap (and actually crossed briefly with around 2K remaining). Spent a lot of time in the high-140s. Used low damper setting of 110 to keep things "easy."
Press at 135 was solid -- had more in the tank. Push press at 195 was solid, too. However, 205 felt very heavy and I bailed fairly early. First time using my Rehband sleeves on squats. I didn't notice any help in terms of a rebound at the bottom, but note that my knees felt very stable. Double at 270 was solid. I stayed on cadence through 6 reps on the AMRAP. This was an interesting rule. I liked it, though, because AMRAP squat sets often turn into marathons where you're just waiting with the bar on your back. Metcon was a bit of a wake-up call and a reminder that the season is here. Stormed through the thrusters with an emphasis on breathing. Went to the well on the round of 9 T2B, which forced me to resort to "swinging singles" on the round of 6. Transitions were a bit slow, but I was cautious having not done a hard workout since being sick. Came away from this one feeling quite good.
23.10.7; 2.19.0 (22) (151)
Fitness 500 (pm)
Press (build to a heavy single in 10 minutes)
135
Push press (build to a heavy single in 10 minutes)
195 (1 failed attempt at 205)
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 80% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 6 reps @ 250
For time:
15 thrusters (100)
12 T2B
10 thrusters
9 T2B
5 thrusters
6 T2B
3.17
Notes: A bit of a different format for my rowing now that we are "in season." From here on out, rowing will be steady-state work set at varying distances. In all cases, however, the heart rate must stay below 150. This is to ensure that these rowing workouts do not detract from standard CrossFit training, which is now the focal point with the Open less than two months away. Came out a bit hot on this morning's row. Had to slow splits from ~2.17 to ~2.21 to stay below cap (and actually crossed briefly with around 2K remaining). Spent a lot of time in the high-140s. Used low damper setting of 110 to keep things "easy."
Press at 135 was solid -- had more in the tank. Push press at 195 was solid, too. However, 205 felt very heavy and I bailed fairly early. First time using my Rehband sleeves on squats. I didn't notice any help in terms of a rebound at the bottom, but note that my knees felt very stable. Double at 270 was solid. I stayed on cadence through 6 reps on the AMRAP. This was an interesting rule. I liked it, though, because AMRAP squat sets often turn into marathons where you're just waiting with the bar on your back. Metcon was a bit of a wake-up call and a reminder that the season is here. Stormed through the thrusters with an emphasis on breathing. Went to the well on the round of 9 T2B, which forced me to resort to "swinging singles" on the round of 6. Transitions were a bit slow, but I was cautious having not done a hard workout since being sick. Came away from this one feeling quite good.
Friday, January 3, 2014
Friday, January 3, 2014
Airdyne 45 minutes (aerobic restoration)
Notes: Odd heart rate data this morning. Shot up to ~140 within the first 10 minutes, but then leveled off until touching 149 toward the very end. When my aerobic system is sharp, I generally will stay sub-130 for the first 15 minutes, sub-140 for the middle 15 minutes, and then sub-150 for the final 15 minutes. Only fix for this is simply putting in the time. It takes patience and consistency. But, it's so worth it. I yearn to get back to that feeling of being aerobically powerful. With the amount of training volume coming, it'll be important to ensure that the aerobic system governs all of the training.
Notes: Odd heart rate data this morning. Shot up to ~140 within the first 10 minutes, but then leveled off until touching 149 toward the very end. When my aerobic system is sharp, I generally will stay sub-130 for the first 15 minutes, sub-140 for the middle 15 minutes, and then sub-150 for the final 15 minutes. Only fix for this is simply putting in the time. It takes patience and consistency. But, it's so worth it. I yearn to get back to that feeling of being aerobically powerful. With the amount of training volume coming, it'll be important to ensure that the aerobic system governs all of the training.
Thursday, January 2, 2014
Thursday, January 2, 2014
Garage
3 rounds, not for time, of:
8 KB snatches/arm (53)
Handstand hold (nose-to-wall), 45 seconds
40 double-unders
Snatch (3-second pause in bottom position) 12 x 1 @ 75% (OTM)
135
4 rounds of:
30 seconds of rowing
Rest 30 seconds
30 seconds of press (75)
Rest 30 seconds
30 seconds of double-unders
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Finally found a bit of a rhythm on the snatches. All 12 reps were super crisp and bottom position was upright. Got trashed in the metcon by my pressing endurance. I knew I'd reach failure eventually, but was surprised how it early it happened. Aerobic system is out of whack right now, too. Need to get back into a better training groove. Also, used my new Reheband knee sleeves for the first time today. It's amazing how warm they keep your knees. I don't intend to use them for snatches regularly, but will use them for squatting, cleans, and competition-type squatting movements (thrusters and wall ball shots). Interestingly, they feel really good if you wear them around your calves. I think I'll do this whenever I'm not using them on my knees.
3 rounds, not for time, of:
8 KB snatches/arm (53)
Handstand hold (nose-to-wall), 45 seconds
40 double-unders
Snatch (3-second pause in bottom position) 12 x 1 @ 75% (OTM)
135
4 rounds of:
30 seconds of rowing
Rest 30 seconds
30 seconds of press (75)
Rest 30 seconds
30 seconds of double-unders
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Finally found a bit of a rhythm on the snatches. All 12 reps were super crisp and bottom position was upright. Got trashed in the metcon by my pressing endurance. I knew I'd reach failure eventually, but was surprised how it early it happened. Aerobic system is out of whack right now, too. Need to get back into a better training groove. Also, used my new Reheband knee sleeves for the first time today. It's amazing how warm they keep your knees. I don't intend to use them for snatches regularly, but will use them for squatting, cleans, and competition-type squatting movements (thrusters and wall ball shots). Interestingly, they feel really good if you wear them around your calves. I think I'll do this whenever I'm not using them on my knees.
Wednesday, January 1, 2014
Wednesday, January 1, 2014
Garage
Front squat 8 x 2 @ 75% (OTM)
200
5 x 3-position clean @ 70-80% (rest 2 minutes)
150, 155, 160, 165, 170
4 x AMRAP power cleans (135) in 30 seconds (rest 90 seconds)
9, 9, 9, 8
Notes: Strange combination of fresh legs combined with a body that hasn't been able to stomach any food for almost 5 days. I think I'm finally in the clear now and can fully resume training. First time ever squatting before performing one of the Olympic lifts. The front squats, themselves, weren't that great. However, my clean complexes felt amazing. The weight felt light in the bottom (since I had just did heavier squats) and I was bouncing out of the hole with speed and confidence. Positions were high-hang, mid-thigh, and 2 inches below the knee. Focused on getting the feet stationary on the power clean piece. This actually helped with hip extension. Unfortunately, grip became the limiting factor toward the end and I had to break 7/2 and 5/1/1/1 on the last two sets.
Front squat 8 x 2 @ 75% (OTM)
200
5 x 3-position clean @ 70-80% (rest 2 minutes)
150, 155, 160, 165, 170
4 x AMRAP power cleans (135) in 30 seconds (rest 90 seconds)
9, 9, 9, 8
Notes: Strange combination of fresh legs combined with a body that hasn't been able to stomach any food for almost 5 days. I think I'm finally in the clear now and can fully resume training. First time ever squatting before performing one of the Olympic lifts. The front squats, themselves, weren't that great. However, my clean complexes felt amazing. The weight felt light in the bottom (since I had just did heavier squats) and I was bouncing out of the hole with speed and confidence. Positions were high-hang, mid-thigh, and 2 inches below the knee. Focused on getting the feet stationary on the power clean piece. This actually helped with hip extension. Unfortunately, grip became the limiting factor toward the end and I had to break 7/2 and 5/1/1/1 on the last two sets.
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