Fitness 500
Squat 6 x 3 @ 80% (every 90 seconds)
260
AMRAP in 4 minutes of:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 18 T2B
Rest 3 minutes
AMRAP in 6 minutes of:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 15 S2O
Rest 3 minutes
For time:
Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders
Score: 14.55
Notes: Squat percentages are higher now that my 1RM has increased. Completing this many reps at 260 was unfathomable not long ago. Got through this okay, but certainly used up a lot of juice. The 4-minute AMRAP was good. Held a 2.00 pace on the rower and transitioned immediately into BOTBJs. Tried to crank out 20 unbroken T2Bs, but hit a wall at 15. Had hoped to score some S2Os, but the T2B wouldn't hold up. The 6-minute AMRAP brought to light a weakness in my T2B volume. I had to resort to "swinging singles" pretty quickly. Those are mega-slow and just shitty. Left myself with less than a minute for S2Os. I was mentally fried at this point; however, I told myself to just suck it up and complete the workout even if takes forever. So, I did and I'm happy with myself even if my score was poor. I slowed the pace on the rower and broke the reps into small chunks. KBS are particularly tough with no abs, grip, or shoulders left. Off to CrossFit Hyannis tomorrow to test the shoulder on muscle-ups. Then, we're on to the first week of the Open!
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 22, 2014
Thursday, February 20, 2014
Thursday, February 20, 2014
Fitness 500
3 rounds, each for time, of:
40 double-unders
12 T2B
12 HSPU
1.45, 1.48, 2.59
Power snatch 10 x 1 + 1 @ 80% (OTM)
140
4 x 1 halting-snatch deadlift + 1 snatch pull @ 95-100%
165, 170, 175, 175
3 rounds of:
8 GHD hip extensions @ "4022" tempo
Rest 1 minute
10 ring dips
Rest 1 minute
Notes: Great bounce-back from yesterday. Finally put my shoulder to test. It's certainly not ideal or anywhere close to 100%. However, I can compete with it. Reminds me of when my golf swing would be all messes up heading into a tournament and you had to fall back on your "emergency" swing just to keep the ball in play. All sets of T2B unbroken and pretty solid. Still getting a referral of pain to the front of the shoulder, but it wasn't bad on the T2B. Very hesitant with the turnover on the power snatches, but it went okay. I'm probably compromising a bit and not using proper movement patterns, but it is what it is at this point. Hopefully the HSNDLs and pulls helped to reinforce better movement patterns. The tempo hip extensions had me burning pretty bad. Shoulder is fine on ring dips. Went home and stretched, iced, took ibuprofen, and applied China Gel. This sport is tough.
3 rounds, each for time, of:
40 double-unders
12 T2B
12 HSPU
1.45, 1.48, 2.59
Power snatch 10 x 1 + 1 @ 80% (OTM)
140
4 x 1 halting-snatch deadlift + 1 snatch pull @ 95-100%
165, 170, 175, 175
3 rounds of:
8 GHD hip extensions @ "4022" tempo
Rest 1 minute
10 ring dips
Rest 1 minute
Notes: Great bounce-back from yesterday. Finally put my shoulder to test. It's certainly not ideal or anywhere close to 100%. However, I can compete with it. Reminds me of when my golf swing would be all messes up heading into a tournament and you had to fall back on your "emergency" swing just to keep the ball in play. All sets of T2B unbroken and pretty solid. Still getting a referral of pain to the front of the shoulder, but it wasn't bad on the T2B. Very hesitant with the turnover on the power snatches, but it went okay. I'm probably compromising a bit and not using proper movement patterns, but it is what it is at this point. Hopefully the HSNDLs and pulls helped to reinforce better movement patterns. The tempo hip extensions had me burning pretty bad. Shoulder is fine on ring dips. Went home and stretched, iced, took ibuprofen, and applied China Gel. This sport is tough.
Wednesday, February 19, 2014
Wednesday, February 19, 2014
Airdyne 45 minutes (Z1) (am)
Garage (pm)
Front squat 1 x 3 @ 70%; 1 x 3 @ 75%; 1 x 2 @ 80%; 1 x 2 @ 85%; 2 x 1 @ 90%; 2 x 1 @ 95% (every 90 seconds)
185; 205; 215; 225; 245; 255
AMRAP in 5 minutes of:
Squat-clean thrusters (165)
Score: 13
Notes: Felt like Danny Nichols on the bike this morning. Great balance of leg stamina and cardio. Heart rate touched 153 toward the end.
Front squats felt a bit heavy tonight. Doing sets every 90 seconds goes by quickly when you're changing weights between sets. So disappointed with my effort on the AMRAP. Tried to maintain a pace of one rep every 15 seconds. I did this up through the 13th rep and then quit. I'm not really sure why I quit. I still had over a minute-and-a-half left, but I was just so disappointed that I couldn't maintain my desired pace. So tough to brace the midline on the heavy thrusters. Front squats probably zapped my leg strength a bit -- as did the Airdyne. However, this workout was there for the taking if I was willing to dig deep on the last 7 reps. Just didn't have it.
Garage (pm)
Front squat 1 x 3 @ 70%; 1 x 3 @ 75%; 1 x 2 @ 80%; 1 x 2 @ 85%; 2 x 1 @ 90%; 2 x 1 @ 95% (every 90 seconds)
185; 205; 215; 225; 245; 255
AMRAP in 5 minutes of:
Squat-clean thrusters (165)
Score: 13
Notes: Felt like Danny Nichols on the bike this morning. Great balance of leg stamina and cardio. Heart rate touched 153 toward the end.
Front squats felt a bit heavy tonight. Doing sets every 90 seconds goes by quickly when you're changing weights between sets. So disappointed with my effort on the AMRAP. Tried to maintain a pace of one rep every 15 seconds. I did this up through the 13th rep and then quit. I'm not really sure why I quit. I still had over a minute-and-a-half left, but I was just so disappointed that I couldn't maintain my desired pace. So tough to brace the midline on the heavy thrusters. Front squats probably zapped my leg strength a bit -- as did the Airdyne. However, this workout was there for the taking if I was willing to dig deep on the last 7 reps. Just didn't have it.
Tuesday, February 18, 2014
Row 10K (Z1)
47.00.2; 2.21.0 (22) (149)
Notes: I'm officially declaring myself aerobically ready for the Open. Now, as for all the other stuff . . .
47.00.2; 2.21.0 (22) (149)
Notes: I'm officially declaring myself aerobically ready for the Open. Now, as for all the other stuff . . .
Monday, February 17, 2014
Monday, February 17, 2014
Fitness 500
"CrossFit Games Open Workout 11.2"
AMRAP in 15 minutes of:
9 DL (155)
12 push-ups (HR)
15 box jumps (24)
Score: 7 rounds + 9 DL & 5 push-ups (266)
Notes: A bit neurologically fried from yesterday, but this was a decent effort. Approached it at about 95% effort with the intention of feeling what it's like to move for such a long workout. Beat score from 2011 by almost a full round (233). DL were very doable. Focused on bringing hips to the bar, not bar to the hips. Push-ups were the biggest obstacle and I intentionally broke them 7/5 right from the outset. Had to go to 5/4/3 by the end. This was actually kind of nice because it provided a little rest period. Good effort on box jumps. Only regret was breaking rounds 5 and 6 10/5. Only other area for improvement would be transitioning quicker between movements, particularly from box jumps to DL. 8 rounds would be possible for me, but not much beyond that.
"CrossFit Games Open Workout 11.2"
AMRAP in 15 minutes of:
9 DL (155)
12 push-ups (HR)
15 box jumps (24)
Score: 7 rounds + 9 DL & 5 push-ups (266)
Notes: A bit neurologically fried from yesterday, but this was a decent effort. Approached it at about 95% effort with the intention of feeling what it's like to move for such a long workout. Beat score from 2011 by almost a full round (233). DL were very doable. Focused on bringing hips to the bar, not bar to the hips. Push-ups were the biggest obstacle and I intentionally broke them 7/5 right from the outset. Had to go to 5/4/3 by the end. This was actually kind of nice because it provided a little rest period. Good effort on box jumps. Only regret was breaking rounds 5 and 6 10/5. Only other area for improvement would be transitioning quicker between movements, particularly from box jumps to DL. 8 rounds would be possible for me, but not much beyond that.
Sunday, February 16, 2014
Sunday, February 16, 2014
Garage
Jerk 8 x 1 (OT2M)
140, 170, 180, 190, 205, 215, 225, 235(pr)
Squat 1 x 4 @ 70%; 1 x 3 @ 80%; 1 x 2 @ 85%; 1 x 1 @ 90%; 1 x 1 @ 95%; 1 x 1 @ 100%; 1 x 1 @ 103%
225; 255; 270; 285; 305; 315; 325(pr)
Then, row as many meters as possible in 8 minutes
Rest 2 minutes
7 x 10 burpees (lateral jump over barbell) (OTM)
Notes: A+ training session, the first one in quite some time. It's amazing the difference a day can make. Set two big-time PRs today. The first was a massive split jerk at 235, which was a 10# PR. I've now PR'd my push press, push jerk, and split jerk in the last few weeks by significant amounts. Actually thought about going for 245, but decided to save some juice for squats. And it's a good thing I did -- the PR at 325 took every ounce of strength available. It wasn't long ago that I couldn't get over the 315# hump. I danced around the garage with Sayde to celebrate this one. Scored 2,100 meters on the 8-minute row. Averaged 1.54.2 pace and 26 strokes/minute. Took this one at about 95% because I wanted to be able to recover for the burpees. Sat in a pretty deep pain zone for the last 2 minutes. Happy with my effort on the burpees. Wanted to quit after 5 rounds, but hung in there to finish strong.
Jerk 8 x 1 (OT2M)
140, 170, 180, 190, 205, 215, 225, 235(pr)
Squat 1 x 4 @ 70%; 1 x 3 @ 80%; 1 x 2 @ 85%; 1 x 1 @ 90%; 1 x 1 @ 95%; 1 x 1 @ 100%; 1 x 1 @ 103%
225; 255; 270; 285; 305; 315; 325(pr)
Then, row as many meters as possible in 8 minutes
Rest 2 minutes
7 x 10 burpees (lateral jump over barbell) (OTM)
Notes: A+ training session, the first one in quite some time. It's amazing the difference a day can make. Set two big-time PRs today. The first was a massive split jerk at 235, which was a 10# PR. I've now PR'd my push press, push jerk, and split jerk in the last few weeks by significant amounts. Actually thought about going for 245, but decided to save some juice for squats. And it's a good thing I did -- the PR at 325 took every ounce of strength available. It wasn't long ago that I couldn't get over the 315# hump. I danced around the garage with Sayde to celebrate this one. Scored 2,100 meters on the 8-minute row. Averaged 1.54.2 pace and 26 strokes/minute. Took this one at about 95% because I wanted to be able to recover for the burpees. Sat in a pretty deep pain zone for the last 2 minutes. Happy with my effort on the burpees. Wanted to quit after 5 rounds, but hung in there to finish strong.
Saturday, February 15, 2014
Saturday, February 15, 2014
Fitness 500
PT with Jeff Handler
Notes: Jeff did some great work on my shoulder and showed me some great ways to work on it myself. Unfortunately, the fact remains that we're now less than two weeks away from the Open and I still can't train pull-ups, T2B, muscle-ups, or snatches. So, my plan is to avoid those movements until Wednesday. In the meantime, I will be engaging in a full-on assault of icing, ibuprofen, China-Gel, stretching, soft-tissue work, and avoiding any offending movements. My hope is to get back into training all regular movements by Wednesday to prepare properly for the Open. I refuse to give up on this.
PT with Jeff Handler
Notes: Jeff did some great work on my shoulder and showed me some great ways to work on it myself. Unfortunately, the fact remains that we're now less than two weeks away from the Open and I still can't train pull-ups, T2B, muscle-ups, or snatches. So, my plan is to avoid those movements until Wednesday. In the meantime, I will be engaging in a full-on assault of icing, ibuprofen, China-Gel, stretching, soft-tissue work, and avoiding any offending movements. My hope is to get back into training all regular movements by Wednesday to prepare properly for the Open. I refuse to give up on this.
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