Row 10K (Z1) (am)
47.44.4; 2.23.2 (22) (149)
Fitness 500 (pm)
3 rounds, not for time, of:
10 HSPU
50 double-unders
10 T2B
4 x 3-position snatch @ 75-80%
DNS
5 rounds of:
30 seconds of KBS (53)
Rest 30 seconds
30 seconds of over-the-box jumps (24)
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Caught the most amazing "runner's high" during the final 3K or so. It was incredible. I felt like Mikko Salo or something. Significant negative splits this morning. Aerobic conditioning is as good as ever right now.
So, there's no denying it any more: my left shoulder is injured and it's time to give in a bit. I couldn't do dislocates with the wooden dowel without grimacing. It really hurts on T2B on the back-swing. I tried warming up for snatches and simply couldn't turn over my left arm or stabilize in the bottom with any confidence. I stopped at that point and just moved on. Interestingly, KBS and push-ups felt totally fine. I felt like a monster with the 53# bell. Bottom line is that I need to lay off anything that bothers my shoulder. No bar work for a while and no snatches until I can do full range of motion without pain. This is obviously terrible timing, but there's so many more movements to be done that I can't allow this to be an excuse.
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."
Thursday, February 6, 2014
Wednesday, February 5, 2014
Wednesday, February 5, 2014
Fitness 500
Front squat 8 x 3 @ 75-80% (OTM)
200
Clean 5 x 1 + 1 + 1 (10 seconds between reps) (rest 2 minutes)
155, 175, 185, 195, 205(pr)
For time:
Row 1K
50 C2B
30 thrusters (95)
11.45
Notes: Thought legs would have more juice after two non-gym days; however, they felt a little dead -- likely from yesterday's Airdyne session. Front squat range was 200 to 210, but I stayed at 200 and just focused on quality reps. It was quite a bit of work in only 8 minutes. Didn't have great bar speed today on cleans, but still managed a PR. Did a 1 + 1 at 205 back in September, but I've never done a 1 + 1 + 1 this heavy. Held a 2.00 pace on the 1K, which was very manageable. Tried to break the C2B into 5s, but had to drop to 3s once I hit the mid-30s. 50 reps of C2B is a big number and you just have to take your medicine. Broke the thrusters 12/8/5/5. This is simply unacceptable and needs to be broken into no more than three sets. I easily could've done them 14/10/6, but wasn't willing to withstand the pain.
Front squat 8 x 3 @ 75-80% (OTM)
200
Clean 5 x 1 + 1 + 1 (10 seconds between reps) (rest 2 minutes)
155, 175, 185, 195, 205(pr)
For time:
Row 1K
50 C2B
30 thrusters (95)
11.45
Notes: Thought legs would have more juice after two non-gym days; however, they felt a little dead -- likely from yesterday's Airdyne session. Front squat range was 200 to 210, but I stayed at 200 and just focused on quality reps. It was quite a bit of work in only 8 minutes. Didn't have great bar speed today on cleans, but still managed a PR. Did a 1 + 1 at 205 back in September, but I've never done a 1 + 1 + 1 this heavy. Held a 2.00 pace on the 1K, which was very manageable. Tried to break the C2B into 5s, but had to drop to 3s once I hit the mid-30s. 50 reps of C2B is a big number and you just have to take your medicine. Broke the thrusters 12/8/5/5. This is simply unacceptable and needs to be broken into no more than three sets. I easily could've done them 14/10/6, but wasn't willing to withstand the pain.
Tuesday, February 4, 2014
Tuesday, February 4, 2014
Airdyne 45 minutes (Z1)
Notes: Felt strong aerobically, but this fatigued my legs a good bit. Z1 work doesn't usually tax my legs this much. Need to make sure I get in two Airdynes per week or else I won't really be able to use it for "recovery" during the Open. Heart rate touched 151 at one point while I was daydreaming about the Open. It's funny -- I've noticed lately that my heart rate spikes when I daydream about performing Open workouts. I'm not sure whether it's the thoughts that spike it or whether I'm actually pedaling harder when I'm lost in the daydream. Two solid training days scheduled for Wednesday and Thursday night at the gym.
Notes: Felt strong aerobically, but this fatigued my legs a good bit. Z1 work doesn't usually tax my legs this much. Need to make sure I get in two Airdynes per week or else I won't really be able to use it for "recovery" during the Open. Heart rate touched 151 at one point while I was daydreaming about the Open. It's funny -- I've noticed lately that my heart rate spikes when I daydream about performing Open workouts. I'm not sure whether it's the thoughts that spike it or whether I'm actually pedaling harder when I'm lost in the daydream. Two solid training days scheduled for Wednesday and Thursday night at the gym.
Monday, February 3, 2014
Row 5K (Z1)
23.10.7; 2.19.0 (22) (147)
Notes: Didn't sleep too well, so kept it short today with a 5K. Good to keep things flowing after a hard weekend of training. Pretty decent aerobic power this morning. Hoping to get in two rows and two Airdynes this week.
23.10.7; 2.19.0 (22) (147)
Notes: Didn't sleep too well, so kept it short today with a 5K. Good to keep things flowing after a hard weekend of training. Pretty decent aerobic power this morning. Hoping to get in two rows and two Airdynes this week.
Sunday, February 2, 2014
Sunday, February 2, 2014
CrossFit Hyannis
3 rounds, not for time, of:
3 muscle-ups
Handstand hold, 45 seconds
10 T2B
AMRAP in 7 minutes of:
30 double-unders
15 power snatches (75)
Score: 180
Rest 8 minutes
"CrossFit Games Open Workout 12.1"
AMRAP in 7 minutes of:
Burpees (6-inch target)
Score: DNS
Notes: Strung together some nice triples today on the rings by using a false-grip. We're back in business on these. Handstand holds were difficult combined with muscle-ups and T2B. So, the metcon was actually a 7-minute version of "CrossFit Games Open Workout 11.1." The actual workout is a 10-minute AMRAP. The goal for today was to beat your score from 2011 in only 7 minutes. Back in 2011, I scored 218 reps. I was close to that today, but not quite. I completed 4 rounds to give me 180 reps. Went unbroken on the first round of power snatches and then broke 8/7, 5/5/5, and 5/5/5. Had to break the last two rounds of double-unders, too. I had a little more to give today, but just couldn't quite take myself to "that place." Should've gone unbroken on the second round of power snatches and broken 8/7 on the third round. Should've hung in and gone deeper on the double-unders. Opted to skip the burpees today. I wasn't there mentally and was afraid that it could totally demoralize me. Goal for today was to beat your score from 2012 after having already done a 7-minute AMRAP. I wouldn't have had that in me today.
Good training week overall. Set two PRs: a 215# push press and 185# "one-touch" G2Os. Also hit some front squat reps at 255 and a squat at 300. Got in some quality work on both muscle-ups and T2Bs and hit some metcons with intensity. Also one good rowing workout and one good Airdyne workout. Goal for this week will be to continue progressing the strength work, but see if I can take the metcons a little deeper. It's time to let it rip.
3 rounds, not for time, of:
3 muscle-ups
Handstand hold, 45 seconds
10 T2B
AMRAP in 7 minutes of:
30 double-unders
15 power snatches (75)
Score: 180
Rest 8 minutes
"CrossFit Games Open Workout 12.1"
AMRAP in 7 minutes of:
Burpees (6-inch target)
Score: DNS
Notes: Strung together some nice triples today on the rings by using a false-grip. We're back in business on these. Handstand holds were difficult combined with muscle-ups and T2B. So, the metcon was actually a 7-minute version of "CrossFit Games Open Workout 11.1." The actual workout is a 10-minute AMRAP. The goal for today was to beat your score from 2011 in only 7 minutes. Back in 2011, I scored 218 reps. I was close to that today, but not quite. I completed 4 rounds to give me 180 reps. Went unbroken on the first round of power snatches and then broke 8/7, 5/5/5, and 5/5/5. Had to break the last two rounds of double-unders, too. I had a little more to give today, but just couldn't quite take myself to "that place." Should've gone unbroken on the second round of power snatches and broken 8/7 on the third round. Should've hung in and gone deeper on the double-unders. Opted to skip the burpees today. I wasn't there mentally and was afraid that it could totally demoralize me. Goal for today was to beat your score from 2012 after having already done a 7-minute AMRAP. I wouldn't have had that in me today.
Good training week overall. Set two PRs: a 215# push press and 185# "one-touch" G2Os. Also hit some front squat reps at 255 and a squat at 300. Got in some quality work on both muscle-ups and T2Bs and hit some metcons with intensity. Also one good rowing workout and one good Airdyne workout. Goal for this week will be to continue progressing the strength work, but see if I can take the metcons a little deeper. It's time to let it rip.
Saturday, February 1, 2014
Saturday, February 1, 2014
Fitness 500
Push press (heavy single in 15 minutes)
215(pr)
Then, immediately into jerk 5 x 1 @ push press weight (215) (OTM)
Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%; 1 x 2 @ 90%; 1 x 4 @ 85%; 1 x 6 @ 75%
220; 250; 285; 300; 285; 270; 235
AMRAP in 5 minutes of:
10 C2B
10 pistols (alternating)
10 HSPU
2 rounds + 10 C2B & 7 pistols
Notes: Another overhead PR today. The Invictus program absolutely hammers the overhead work and I'm seeing major improvements. Previous PR was 205. Jerks were monstrous this morning. Had nice vertical dip and explosive drive under the bar. Definitely feel as though I could blast through my current PR of 225. Squats were pretty good today. Still some soreness from Thursday's walking lunges. Happy to hit a rep at 300. The set of 4 at 270 on the way back down the ladder was actually the most grueling. Went unbroken on all three sets of C2B, which is somewhat encouraging. Pistols were a little sloppy, but decent all things considered. Went unbroken on first round of HSPU, but broke 5/3/2 in the second round. Nice little piece to practice some higher skilled movements with an elevated heart rate. Would've liked to have gotten back to the HSPU for some reps. All-around good training session.
Push press (heavy single in 15 minutes)
215(pr)
Then, immediately into jerk 5 x 1 @ push press weight (215) (OTM)
Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%; 1 x 2 @ 90%; 1 x 4 @ 85%; 1 x 6 @ 75%
220; 250; 285; 300; 285; 270; 235
AMRAP in 5 minutes of:
10 C2B
10 pistols (alternating)
10 HSPU
2 rounds + 10 C2B & 7 pistols
Notes: Another overhead PR today. The Invictus program absolutely hammers the overhead work and I'm seeing major improvements. Previous PR was 205. Jerks were monstrous this morning. Had nice vertical dip and explosive drive under the bar. Definitely feel as though I could blast through my current PR of 225. Squats were pretty good today. Still some soreness from Thursday's walking lunges. Happy to hit a rep at 300. The set of 4 at 270 on the way back down the ladder was actually the most grueling. Went unbroken on all three sets of C2B, which is somewhat encouraging. Pistols were a little sloppy, but decent all things considered. Went unbroken on first round of HSPU, but broke 5/3/2 in the second round. Nice little piece to practice some higher skilled movements with an elevated heart rate. Would've liked to have gotten back to the HSPU for some reps. All-around good training session.
Subscribe to:
Posts (Atom)