Row 5 x 1K (750 meters Z1; 250 meters 100% effort) (rest 3 minutes)
1. 4.06.7; 2.03.3 (25) (167)
2. 4.09.0; 2.04.5 (25) (168)
3. 4.10.2; 2.05.1 (25) (170)
4. 4.12.0; 2.06.0 (25) (171)
5. 4.11.1; 2.05.5 (25) (170)
Notes: This was a very different type of "workout." I use quotes because it was more of a neurological adaptation than a conditioning piece. And the adaptation was evident during the workout. I tried 100% on each of the intervals. Yet, my pace improved dramatically each interval. For example, I was pulling a 1.43 pace on my first interval. I was able to pull a 1.33 pace by the final interval. Had to slow the Z1 portion each interval to keep below a 150 heart rate. Started out holding a 2.10 pace, but slowed to a 2.15 by the end. This is all part of the "intensification" portion of training -- teaching the body to work at Open-speed.
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."
Wednesday, January 22, 2014
Monday, January 20, 2014
Monday, January 20, 2014
Fitness 500 (am)
Front squat 5 x 1 @ 90-95% (OT2M)
240 -> 250
6 x 1 clean + 1 front squat @ 90-95% (OT2M)
195 -> 205
4 x 5 power cleans (touch-&-go) (rest 2 minutes)
155, 165, 175, 185
C2B 3 x 10 (rest 2 minutes)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Leg strength is through the roof right now. Handled three singles at 250 without a problem. Pulled nicely under four cleans at 205 with a front squat afterward. This is great protocol for drilling full cleans. Absolute beast mode on the power cleans. Going into the workout, I thought 175 would be a stretch. Blasting through 185 far exceeded my expectations. Bobby and I decided it was best to skip the clean/C2B intervals and, instead, drill some C2B with some aerobic work to be performed later in the day. The Invictus programming calls for a lot of work. I need to be careful about skipping the conditioning work too often. For instance, it may have been smarter to have skipped the clean complex today and kept the clean/C2B intervals in place. Just need to monitor this and ensure that it doesn't become too much of a trend. The Open is fast approaching and the emphasis should be on conditioning.
Nice walk with puppy to flush out the legs and get some low-level aerobic work. Actually wore my monitor this afternoon and my heart range ranged from 114 to 134 depending upon the terrain. It stayed in the mid-120s for the most part. This is pretty low to even be considered a "workout." I'd be curious to see how much wearing the weight vest changes things.
Front squat 5 x 1 @ 90-95% (OT2M)
240 -> 250
6 x 1 clean + 1 front squat @ 90-95% (OT2M)
195 -> 205
4 x 5 power cleans (touch-&-go) (rest 2 minutes)
155, 165, 175, 185
C2B 3 x 10 (rest 2 minutes)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Leg strength is through the roof right now. Handled three singles at 250 without a problem. Pulled nicely under four cleans at 205 with a front squat afterward. This is great protocol for drilling full cleans. Absolute beast mode on the power cleans. Going into the workout, I thought 175 would be a stretch. Blasting through 185 far exceeded my expectations. Bobby and I decided it was best to skip the clean/C2B intervals and, instead, drill some C2B with some aerobic work to be performed later in the day. The Invictus programming calls for a lot of work. I need to be careful about skipping the conditioning work too often. For instance, it may have been smarter to have skipped the clean complex today and kept the clean/C2B intervals in place. Just need to monitor this and ensure that it doesn't become too much of a trend. The Open is fast approaching and the emphasis should be on conditioning.
Nice walk with puppy to flush out the legs and get some low-level aerobic work. Actually wore my monitor this afternoon and my heart range ranged from 114 to 134 depending upon the terrain. It stayed in the mid-120s for the most part. This is pretty low to even be considered a "workout." I'd be curious to see how much wearing the weight vest changes things.
Sunday, January 19, 2014
Sunday, January 19, 2014
Rest day.
Notes: Decided it was best to rest today before beginning the new week of training tomorrow. I'm learning the importance of resting a day before the Monday workout (which I sometimes do Tuesday) and Friday workout (which I do Saturday). Otherwise, it's just too much pounding on the upper body. I agree that the programming needs to include tons of gymnastics volume -- it's simply a matter of ensuring that there's a rest day at the prescribed time.
Here we stand exactly six weeks out from the first Open workout. My understanding is that the intensity is about to increase. This should be a good week in terms of scheduling as I'll be in Barnstable all week and should be able to do my aerobic work in the mornings. My palm is to use this week to try to handle all of the programming. If it proves to be too much, then I'll adjust next week. Let's go!
Notes: Decided it was best to rest today before beginning the new week of training tomorrow. I'm learning the importance of resting a day before the Monday workout (which I sometimes do Tuesday) and Friday workout (which I do Saturday). Otherwise, it's just too much pounding on the upper body. I agree that the programming needs to include tons of gymnastics volume -- it's simply a matter of ensuring that there's a rest day at the prescribed time.
Here we stand exactly six weeks out from the first Open workout. My understanding is that the intensity is about to increase. This should be a good week in terms of scheduling as I'll be in Barnstable all week and should be able to do my aerobic work in the mornings. My palm is to use this week to try to handle all of the programming. If it proves to be too much, then I'll adjust next week. Let's go!
Saturday, January 18, 2014
Saturday, January 18, 2014
CrossFit Hyannis (am)
3 rounds, not for time, of:
3 muscle-ups (f)
Max L-sit hold
40 double-unders
Push press (heavy single in 10 minutes)
195
Push jerk (heavy single in 8 minutes)
205
Jerk (heavy single in 6 minutes)
215
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 85% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 5 reps @ 270
Bank Street Beach (pm)
60-minute brisk walk with Mary Catherine & Sayde (20# vest)
Notes: Very odd training session. Muscle-ups were terrible today. Couldn't complete a triple. No "pop" and felt very sluggish. Began fearing that I was overtraining. However, as it turns out, it was simply a matter of having no pulling strength left after yesterday's C2B, heavy KBS, and deadlifts. Legs were turbo-charged on squats today. The set of 5 at 270 was legit -- never deviated from tempo. This program is meant to be a ramp-up to the Open, but it's having a profound impact on my strength levels. I feel stronger than ever squatting and going overhead. Even felt good on the overhead work today despite going to failure last night on HSPU. Push jerk continues to improve.
Cold, windy day, but we had a nice walk on the beach. I enjoyed wearing the weight vest. It didn't really change much other than forcing me to use better posture throughout.
3 rounds, not for time, of:
3 muscle-ups (f)
Max L-sit hold
40 double-unders
Push press (heavy single in 10 minutes)
195
Push jerk (heavy single in 8 minutes)
205
Jerk (heavy single in 6 minutes)
215
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 85% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 5 reps @ 270
Bank Street Beach (pm)
60-minute brisk walk with Mary Catherine & Sayde (20# vest)
Notes: Very odd training session. Muscle-ups were terrible today. Couldn't complete a triple. No "pop" and felt very sluggish. Began fearing that I was overtraining. However, as it turns out, it was simply a matter of having no pulling strength left after yesterday's C2B, heavy KBS, and deadlifts. Legs were turbo-charged on squats today. The set of 5 at 270 was legit -- never deviated from tempo. This program is meant to be a ramp-up to the Open, but it's having a profound impact on my strength levels. I feel stronger than ever squatting and going overhead. Even felt good on the overhead work today despite going to failure last night on HSPU. Push jerk continues to improve.
Cold, windy day, but we had a nice walk on the beach. I enjoyed wearing the weight vest. It didn't really change much other than forcing me to use better posture throughout.
Friday, January 17, 2014
Friday, January 17, 2014
Fitness 500
3 rounds, each for time, of:
12 C2B
12 HSPU
12 KBS (70)
1.27, 1.54, 4.22
Deadlift 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 75%
185; 220; 235; 255; 275
2 x 8 "Is," "Ys," & "Ts" (5# DBS)
Notes: Good session tonight. First two rounds of the conditioning work were almost perfect. Went unbroken on the first round and then broke the HSPU 11/1 in the second round. HSPU went to shit in the third round, however. This was both a strength issue and a technique issue. I was happy with my C2B, though, and very surprised by my swings tonight. Deadlifts were better this week. Went a little lighter and it was more appropriate. Used a belt on only the last two sets. Used a "clean" grip on all but the last set. Back at it tomorrow with some muscle-ups, heavy overhead work, and squatting. Hopefully an afternoon walk, too, with my puppy.
3 rounds, each for time, of:
12 C2B
12 HSPU
12 KBS (70)
1.27, 1.54, 4.22
Deadlift 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 75%
185; 220; 235; 255; 275
2 x 8 "Is," "Ys," & "Ts" (5# DBS)
Notes: Good session tonight. First two rounds of the conditioning work were almost perfect. Went unbroken on the first round and then broke the HSPU 11/1 in the second round. HSPU went to shit in the third round, however. This was both a strength issue and a technique issue. I was happy with my C2B, though, and very surprised by my swings tonight. Deadlifts were better this week. Went a little lighter and it was more appropriate. Used a belt on only the last two sets. Used a "clean" grip on all but the last set. Back at it tomorrow with some muscle-ups, heavy overhead work, and squatting. Hopefully an afternoon walk, too, with my puppy.
Thursday, January 16, 2014
Thursday, January 16, 2014
Airdyne 45 minutes (Z1)
Notes: Nice to get in some morning aerobic work. Felt really good today. Commuting to Martha's Vineyard and Falmouth this week has made it more difficult to squeeze in the morning session. Things are really jiving nicely right now. I feel ready to hit some workouts hard this weekend.
Notes: Nice to get in some morning aerobic work. Felt really good today. Commuting to Martha's Vineyard and Falmouth this week has made it more difficult to squeeze in the morning session. Things are really jiving nicely right now. I feel ready to hit some workouts hard this weekend.
Wednesday, January 15, 2014
Wednesday, January 15, 2014
Fitness 500
3 rounds, not for time, of:
10 HSPU
40 double-unders
10 C2B
Snatch 12 x 1 @ 85% (OTM)
150
With a running clock:
For time:
Row 500 meters
25 burpees (lateral jump over erg)
3.20
At the 6-minute mark, complete 2 rounds, for time, of:
12 push presses (115)
12 T2B
3.20
At the 12-minute mark, complete 2 rounds, for time, of:
20 front-rack lunges (115)
10 box jumps (30)
5.06
Notes: HSPU weren't as clean as lady week. Was hitting the wall too soon. C2B were okay, but not where I want them to be. Snatches were solid again tonight. Good speed under the bar. Failed only one rep when I lost focus as somebody walked in my line of vision. I'm bummed about my performance on the conditioning pieces. Dominated the row/burpee with unbroken burpees. Should've kept the push press/T2B as 3 rounds. Also, shouldn't have quit and skipped the final row/burpee piece. My calves were cramping pretty bad, though, so I called it off. It's not a huge deal, but I had good juice tonight and wish I had gone for it a little more.
3 rounds, not for time, of:
10 HSPU
40 double-unders
10 C2B
Snatch 12 x 1 @ 85% (OTM)
150
With a running clock:
For time:
Row 500 meters
25 burpees (lateral jump over erg)
3.20
At the 6-minute mark, complete 2 rounds, for time, of:
12 push presses (115)
12 T2B
3.20
At the 12-minute mark, complete 2 rounds, for time, of:
20 front-rack lunges (115)
10 box jumps (30)
5.06
Notes: HSPU weren't as clean as lady week. Was hitting the wall too soon. C2B were okay, but not where I want them to be. Snatches were solid again tonight. Good speed under the bar. Failed only one rep when I lost focus as somebody walked in my line of vision. I'm bummed about my performance on the conditioning pieces. Dominated the row/burpee with unbroken burpees. Should've kept the push press/T2B as 3 rounds. Also, shouldn't have quit and skipped the final row/burpee piece. My calves were cramping pretty bad, though, so I called it off. It's not a huge deal, but I had good juice tonight and wish I had gone for it a little more.
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