Row 10K (Z1)
47.25.5; 2.22.2 (22) (145)
Notes: Better time; lower heart rate. Nothing more to say.
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, February 15, 2014
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.
Sunday, February 9, 2014
Sunday, February 9, 2014
Fitness 500
AMRAP in 10 minutes of:
5 power cleans (145)
10 GHD sit-ups
15 box jumps (24)
5 rounds + 5 power cleans
Notes: Total smoker on the quads. I forgot how badly GHD sit-ups smoke the quads. This was simply a matter of how much fire you were willing to live with in your legs. I was willing to live with some, but not nearly enough to complete 6 or 7 rounds, which is where I need to be in order to reach my goals in this year's Open. 145# felt really heavy in the last few rounds. It's interesting -- strength is there and aerobic system is there, but these metcons aren't yet coming together the way I'd hope they would. Still about 3 weeks left before the first Open workout, though.
Overall, it was a good training week despite the shoulder injury. 4 high-quality aerobic workouts this week, plus another one if you count the walk with Sayde. Set one PR by cleaning 205 for a 1 + 1 + 1. This week is all about correcting my shoulder issues and trying to hit the workouts with greater intensity.
AMRAP in 10 minutes of:
5 power cleans (145)
10 GHD sit-ups
15 box jumps (24)
5 rounds + 5 power cleans
Notes: Total smoker on the quads. I forgot how badly GHD sit-ups smoke the quads. This was simply a matter of how much fire you were willing to live with in your legs. I was willing to live with some, but not nearly enough to complete 6 or 7 rounds, which is where I need to be in order to reach my goals in this year's Open. 145# felt really heavy in the last few rounds. It's interesting -- strength is there and aerobic system is there, but these metcons aren't yet coming together the way I'd hope they would. Still about 3 weeks left before the first Open workout, though.
Overall, it was a good training week despite the shoulder injury. 4 high-quality aerobic workouts this week, plus another one if you count the walk with Sayde. Set one PR by cleaning 205 for a 1 + 1 + 1. This week is all about correcting my shoulder issues and trying to hit the workouts with greater intensity.
Saturday, February 8, 2014
Saturday, February 8, 2014
CrossFit Hyannis (am)
Jerk 8 x 1 @ 55-90%
125, 145, 170, 185, 195, 205, 205, 205
Squat 1 x 5 @ 80%; 1 x 3 @ 85%; 1 x 1 @ 90%; 1 x 5 @ 85%; 1 x 3 @ 90%; 1 x 1 @ 95%
250; 270; 285; 270; 285; 300
For time:
100 WB (30)
*Mandatory rest period of 60 seconds if you break; goal is to complete all 100 reps in 4 or less sets
7.30
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Had a slight case of "Airdyne legs" from yesterday, but I was able to
work up to some decent jerks at 205. Weight felt a little heavy in the rack position today. Doubt I would've been able to push press 215 like last week. Shoulder feels fine going overhead, which is nice. Some pretty grueling squat sets here. The set of 5 at 270 and the triple at 285 required maximum effort. I really like the Invictus squatting progressions. First time ever using a 30# ball for WB. I fell short of the goal by 10 reps. My sets went 25/25/25/15/10. If I could do it over again, I would've bitten off more than 25 reps on the first set or two. Toughest part about the 30# ball is holding it in the rack position. It's always a fight on WB to keep the ball up high on your chest, but the problem is exacerbated with the heavier ball. Invictus always programs the heavier ball. I would imagine that it will make the 20# ball feel very light in an Open workout.
Nice walk with Sayde this afternoon. I'm hoping that it helped flush out the legs a bit from the heavy squatting and 100 WB. Mary Catherine believes she's identified my shoulder injury as a pinched nerve. I hope it heals soon so I can get back to gymnastics stuff and snatches.
Jerk 8 x 1 @ 55-90%
125, 145, 170, 185, 195, 205, 205, 205
Squat 1 x 5 @ 80%; 1 x 3 @ 85%; 1 x 1 @ 90%; 1 x 5 @ 85%; 1 x 3 @ 90%; 1 x 1 @ 95%
250; 270; 285; 270; 285; 300
For time:
100 WB (30)
*Mandatory rest period of 60 seconds if you break; goal is to complete all 100 reps in 4 or less sets
7.30
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Had a slight case of "Airdyne legs" from yesterday, but I was able to
work up to some decent jerks at 205. Weight felt a little heavy in the rack position today. Doubt I would've been able to push press 215 like last week. Shoulder feels fine going overhead, which is nice. Some pretty grueling squat sets here. The set of 5 at 270 and the triple at 285 required maximum effort. I really like the Invictus squatting progressions. First time ever using a 30# ball for WB. I fell short of the goal by 10 reps. My sets went 25/25/25/15/10. If I could do it over again, I would've bitten off more than 25 reps on the first set or two. Toughest part about the 30# ball is holding it in the rack position. It's always a fight on WB to keep the ball up high on your chest, but the problem is exacerbated with the heavier ball. Invictus always programs the heavier ball. I would imagine that it will make the 20# ball feel very light in an Open workout.
Nice walk with Sayde this afternoon. I'm hoping that it helped flush out the legs a bit from the heavy squatting and 100 WB. Mary Catherine believes she's identified my shoulder injury as a pinched nerve. I hope it heals soon so I can get back to gymnastics stuff and snatches.
Friday, February 7, 2014
Friday, February 7, 2014
Airdyne 45 minutes (Z1)
Notes: Absolutely absurd aerobic power this morning. I was hammering away, yet my heart rate stayed very controlled and touched 149 at the end. I'm banking on this aerobic power giving me an edge this season. Shoulder is feeling a little better today. Will keep mobilizing the surrounding areas and avoiding any exercises that cause pain. I have wall balls and split jerks tomorrow and am curious how those will feel.
Notes: Absolutely absurd aerobic power this morning. I was hammering away, yet my heart rate stayed very controlled and touched 149 at the end. I'm banking on this aerobic power giving me an edge this season. Shoulder is feeling a little better today. Will keep mobilizing the surrounding areas and avoiding any exercises that cause pain. I have wall balls and split jerks tomorrow and am curious how those will feel.
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