Airdyne 45 minutes (aerobic restoration)
Notes: Finally back training after being sick for a few days. I feel good physically, but am struggling to regain my appetite. Wouldn't be surprised if I lost 5 pounds over the last few days. Took today's ride very easy. Heart rate never crossed 140. Just tried to reintroduce some movement to the body.
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."
Monday, December 30, 2013
Wednesday, December 25, 2013
Wednesday, December 25, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Merry Christmas! Nice easy piece this morning to keep the aerobic system on track. Time to start picking up the pace a bit and really preparing for the Open. Need to pay attention to the details such as nutrition, sleep, and mobility.
Notes: Merry Christmas! Nice easy piece this morning to keep the aerobic system on track. Time to start picking up the pace a bit and really preparing for the Open. Need to pay attention to the details such as nutrition, sleep, and mobility.
Tuesday, December 24, 2013
Tuesday, December 24, 2013
Fitness 500
10 x 1 hang snatch + 1 snatch + 1 OHS @ 70% (OTM)
125
Squat 1 x 6 @ 60%; 1 x 6 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
190; 205; 220; 235; 250
3 rounds, not for time, of:
6 strict chin-ups
12 GHD sit-ups
36 double-unders
Notes: A quiet Christmas Eve at Fitness 500. Failed a few rounds of the snatch complex by losing the weight out in front. Tight ankles and shoulders will do that to you. The set of 6 at 250 was a grinder. Lost knee positioning a bit on the last few reps and torso leaned forward a bit. Got in some pulling work at the end with some strict chin-ups. You'll be seeing a ton of pulling work over the few weeks/months from me.
10 x 1 hang snatch + 1 snatch + 1 OHS @ 70% (OTM)
125
Squat 1 x 6 @ 60%; 1 x 6 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
190; 205; 220; 235; 250
3 rounds, not for time, of:
6 strict chin-ups
12 GHD sit-ups
36 double-unders
Notes: A quiet Christmas Eve at Fitness 500. Failed a few rounds of the snatch complex by losing the weight out in front. Tight ankles and shoulders will do that to you. The set of 6 at 250 was a grinder. Lost knee positioning a bit on the last few reps and torso leaned forward a bit. Got in some pulling work at the end with some strict chin-ups. You'll be seeing a ton of pulling work over the few weeks/months from me.
Monday, December 23, 2013
Row 45 minutes (aerobic restoration)
9,670 meters; 2.19.6 (22) (154)
Notes: This mornings heart rate data was interesting because of some different variables at play. Our new dog slept in the bed with us the night before, which caused me to get terrible sleep. I was exhausted in the morning, but still decided to row. My heart rate seemed much higher than usual. My legs had a ton of power, though, so my pace was the fastest yet on aerobic restoration.
9,670 meters; 2.19.6 (22) (154)
Notes: This mornings heart rate data was interesting because of some different variables at play. Our new dog slept in the bed with us the night before, which caused me to get terrible sleep. I was exhausted in the morning, but still decided to row. My heart rate seemed much higher than usual. My legs had a ton of power, though, so my pace was the fastest yet on aerobic restoration.
Sunday, December 22, 2013
Sunday, December 22, 2013
CrossFit Hyannis
5 rounds, not for time, of:
2 muscle-ups
4 Turkish get-ups (53)
Push press 8 x 3 @ 70% (OTM)
155
4 rounds (RPE 8) of:
6 C2Bs
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds
Notes: Muscle-ups were better today, but still not back to where they were in Washington. Failed the second rep on the last set. I'm getting too much "rolling" action and not enough "pop." I plan to use a push jerk in the Open for overhead work, but I still thinks it's good to train some push presses to emphasize the lock-out. C2Bs felt better today; however, T2B failed early in the third round. While I am making good progress in my leg strength, Olympic lifting, and aerobic capacity, I feel as though my gymnastics volume is simply not where it needs to be to succeed in the Open. Will address this problem with some remedial pulling work.
5 rounds, not for time, of:
2 muscle-ups
4 Turkish get-ups (53)
Push press 8 x 3 @ 70% (OTM)
155
4 rounds (RPE 8) of:
6 C2Bs
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds
Notes: Muscle-ups were better today, but still not back to where they were in Washington. Failed the second rep on the last set. I'm getting too much "rolling" action and not enough "pop." I plan to use a push jerk in the Open for overhead work, but I still thinks it's good to train some push presses to emphasize the lock-out. C2Bs felt better today; however, T2B failed early in the third round. While I am making good progress in my leg strength, Olympic lifting, and aerobic capacity, I feel as though my gymnastics volume is simply not where it needs to be to succeed in the Open. Will address this problem with some remedial pulling work.
Saturday, December 21, 2013
Saturday, December 21, 2013
Fitness 500
Clean 5 x 1 @ 90%
195
Squat 1 x 8 @ 55%; 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%
175; 190; 205; 220
Notes: Experimented this morning with doing some ways aerobic work to see if it would help me feel less sluggish for my workout. Did 5 minutes of rowing, jump rope, and Airdyne, as well as a bit of mobilizing. Also went for an hour bike ride with MC later in the morning. Felt pretty good during my actual workout. Upper body is still deeply sore from Wednesday's burpees. Legs are starting to feel strong. Over to CrossFit Hyannis tomorrow morning for muscle-up practice and a conditioning piece.
Clean 5 x 1 @ 90%
195
Squat 1 x 8 @ 55%; 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%
175; 190; 205; 220
Notes: Experimented this morning with doing some ways aerobic work to see if it would help me feel less sluggish for my workout. Did 5 minutes of rowing, jump rope, and Airdyne, as well as a bit of mobilizing. Also went for an hour bike ride with MC later in the morning. Felt pretty good during my actual workout. Upper body is still deeply sore from Wednesday's burpees. Legs are starting to feel strong. Over to CrossFit Hyannis tomorrow morning for muscle-up practice and a conditioning piece.
Thursday, December 19, 2013
Thursday, December 19, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Had considered a rest day, but decided it would be best to flush out some of the waste in my arms and legs from yesterday's burpee workout. Heart rate stayed very low this morning and only touched 142 toward the end.
Notes: Had considered a rest day, but decided it would be best to flush out some of the waste in my arms and legs from yesterday's burpee workout. Heart rate stayed very low this morning and only touched 142 toward the end.
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