Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
Farmers' walks 4 x around weight room (65# DBs)
Single-arm DB rows 4 x 8 @ 65 (3011 tempo)
2 x 8 "Is," "Ys," and "Ts" (5# DBs)
Notes: Nice and steady on the Z1 work. Heart rate touched 147 toward the end.
Bobby helped me with some supplemental pulling and grip exercises. We found some serious weak spots in my rhomboids and shoulders. The "Is," "Ys," and "Ts" were some of the hardest sets I can remember. I was in agony toward the end. I'm clearly lacking the structural support needed to safely perform high-rep gymnastics movement. I'll be looking to incorporate more of these movements into my routine over the next few weeks.
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, January 11, 2014
Thursday, January 9, 2014
Thursday, January 9, 2014
Garage (am)
Row 2K (Z1)
8.57.5; 2.14.3 (22) (151)
Then, 12 x 35 double-unders (OTM)
Row 2K (Z1)
8.57.6; 2.14.4 (23) (151)
Garage (pm)
5 rounds, each for time, of:
Row 250 meters
12 pistols (alternating)
12 ball slams (40)
Rest 90 seconds between rounds
2.30, 2.50, 2.40, 2.33, 2.37
DL 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 75%; 1 x 6 @ 80%
185; 220; 235; 275(f); 290 (DNS)
Notes: Mixed things up slightly this morning by incorporating some double-unders. I didn't like it much, though. Double-unders were terrible this morning. No explosive jumping power in the legs that early. Second 2K was awesome and I fell into a perfect aerobic rhythm.
These intervals was a nice challenge. Variability in time was due to some failed rep on pistols. Otherwise, I maintained a sub-1.50 pace on the rower and cycled through the ball slams nicely. This was the most pistols I've ever done and probably the best, particularly on my right leg. Deadlifts proved to simply be too heavy. C.J. prescribes them as full reset on each rep -- no touch-and-go. This is absolutely brutal for high-rep sets. I only managed 5 reps at 275 and called it quits. I was starting to lose positioning badly and didn't want to derail my training. I will continue his deadlift progression, but will continue to use my judgment as to when I've had too much.
Row 2K (Z1)
8.57.5; 2.14.3 (22) (151)
Then, 12 x 35 double-unders (OTM)
Row 2K (Z1)
8.57.6; 2.14.4 (23) (151)
Garage (pm)
5 rounds, each for time, of:
Row 250 meters
12 pistols (alternating)
12 ball slams (40)
Rest 90 seconds between rounds
2.30, 2.50, 2.40, 2.33, 2.37
DL 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 75%; 1 x 6 @ 80%
185; 220; 235; 275(f); 290 (DNS)
Notes: Mixed things up slightly this morning by incorporating some double-unders. I didn't like it much, though. Double-unders were terrible this morning. No explosive jumping power in the legs that early. Second 2K was awesome and I fell into a perfect aerobic rhythm.
These intervals was a nice challenge. Variability in time was due to some failed rep on pistols. Otherwise, I maintained a sub-1.50 pace on the rower and cycled through the ball slams nicely. This was the most pistols I've ever done and probably the best, particularly on my right leg. Deadlifts proved to simply be too heavy. C.J. prescribes them as full reset on each rep -- no touch-and-go. This is absolutely brutal for high-rep sets. I only managed 5 reps at 275 and called it quits. I was starting to lose positioning badly and didn't want to derail my training. I will continue his deadlift progression, but will continue to use my judgment as to when I've had too much.
Wednesday, January 8, 2014
Wednesday, January 8, 2014
Fitness 500
3 rounds, not for time, of:
10 HSPU
40 double-unders
Max L-sit hold
12 x 1 snatch + 1 OHS @ 75-80% (OTM)
135 -> 140
5 rounds, each for time, of:
4 C2B
4 shoulder-to-overhead (115)
8 burpees (lateral jump over barbell)
4 shoulder-to-overhead
4 C2B
Rest 1 minute between rounds
1.13, 1.12, 1.14, 1.19, 1.31
Notes: Unbelievable session from a movement standpoint. Haven't done HSPUs in months, yet they were the best they've ever been. Kip was super tight and I could feel my hips opening up explosively. Key is extending your legs fully before the feet touch the wall. I tend to touch the wall before I fully open and it jams up the kip. Snatches were gorgeous tonight. Great pull into the bottom position and bottom position was very open and stable. OHS was effortless. Last week's 3-second pause in the hole was helpful. Having to perform an OHS after your snatch forces you to use proper footwork, too. Metcon was good. Programmed as 10 rounds, but I stopped after 5 because it was starting to get sloppy. The S2Os after the burpees were brutal! They were so effortless before the burpees, but then my legs were zapped. Same thing with the last 4 C2Bs of each round. Had no hip power. Looking forward to working with BSP on Friday on some supplemental pulling and grip strength movements.
3 rounds, not for time, of:
10 HSPU
40 double-unders
Max L-sit hold
12 x 1 snatch + 1 OHS @ 75-80% (OTM)
135 -> 140
5 rounds, each for time, of:
4 C2B
4 shoulder-to-overhead (115)
8 burpees (lateral jump over barbell)
4 shoulder-to-overhead
4 C2B
Rest 1 minute between rounds
1.13, 1.12, 1.14, 1.19, 1.31
Notes: Unbelievable session from a movement standpoint. Haven't done HSPUs in months, yet they were the best they've ever been. Kip was super tight and I could feel my hips opening up explosively. Key is extending your legs fully before the feet touch the wall. I tend to touch the wall before I fully open and it jams up the kip. Snatches were gorgeous tonight. Great pull into the bottom position and bottom position was very open and stable. OHS was effortless. Last week's 3-second pause in the hole was helpful. Having to perform an OHS after your snatch forces you to use proper footwork, too. Metcon was good. Programmed as 10 rounds, but I stopped after 5 because it was starting to get sloppy. The S2Os after the burpees were brutal! They were so effortless before the burpees, but then my legs were zapped. Same thing with the last 4 C2Bs of each round. Had no hip power. Looking forward to working with BSP on Friday on some supplemental pulling and grip strength movements.
Tuesday, January 7, 2014
Tuesday, January 7, 2014
Airdyne 45 minutes (Z1)
Notes: Had actually planned for a rest day and had set my alarm for later. However, I woke up early and was raring to go. Today's workout was a good "flush" and aerobic builder. Should be ready to attack a tough training day on Wednesday.
Notes: Had actually planned for a rest day and had set my alarm for later. However, I woke up early and was raring to go. Today's workout was a good "flush" and aerobic builder. Should be ready to attack a tough training day on Wednesday.
Monday, January 6, 2014
Monday, January 6, 2014
Row 10K (Z1) (am)
47.57.8; 2.23.8 (22) (151)
Garage (pm)
Front squat 8 x 2 @ 80% (OTM)
210
5 x 1 halting clean deadlift + 1 hang clean + 1 clean + 1 push jerk @ 80-90%
170, 170, 175, 175, 175
5 sets for max reps of:
45 seconds of ground-to-overhead (155)
Rest 45 seconds
5, 5, 5, 5, 6
Notes: Heart rate a bit higher than desired for this slow of a pace. Should be able to hold sub-2.20 without crossing threshold. Perhaps some overtraining going on.
Didn't have great legs for tonight's session, but I was in a good place mentally. Maintained good positioning on the front squats. Once again, I loved transitioning from the front squats to the clean complex. Bar feels light in the rack position and I felt explosive out of the hole. Unfortunately, I had no legs left after a deadlift and two cleans to drive the bar overhead. Couldn't progress past 175 without sacrificing form. I'm a bit disappointed with myself for not pushing a bit harder on the G2O work. I feel as though I could've held 6s across. I just didn't have any explosiveness going overhead tonight, though. So, I played it conservatively. Goal for this week is to push the limits a bit, though, so I'm a little disappointed.
47.57.8; 2.23.8 (22) (151)
Garage (pm)
Front squat 8 x 2 @ 80% (OTM)
210
5 x 1 halting clean deadlift + 1 hang clean + 1 clean + 1 push jerk @ 80-90%
170, 170, 175, 175, 175
5 sets for max reps of:
45 seconds of ground-to-overhead (155)
Rest 45 seconds
5, 5, 5, 5, 6
Notes: Heart rate a bit higher than desired for this slow of a pace. Should be able to hold sub-2.20 without crossing threshold. Perhaps some overtraining going on.
Didn't have great legs for tonight's session, but I was in a good place mentally. Maintained good positioning on the front squats. Once again, I loved transitioning from the front squats to the clean complex. Bar feels light in the rack position and I felt explosive out of the hole. Unfortunately, I had no legs left after a deadlift and two cleans to drive the bar overhead. Couldn't progress past 175 without sacrificing form. I'm a bit disappointed with myself for not pushing a bit harder on the G2O work. I feel as though I could've held 6s across. I just didn't have any explosiveness going overhead tonight, though. So, I played it conservatively. Goal for this week is to push the limits a bit, though, so I'm a little disappointed.
Sunday, January 5, 2014
Sunday, January 5, 2014
CrossFit Hyannis (am)
3 rounds, not for time, of:
3 muscle-ups
10 hollow rocks
12 box jumps (24)
3 rounds, each for time, of:
5 power cleans (165)
10 C2B
.46, 1.11, 1.22
3 rounds, each for time, of:
Row 250 meters
5 power snatches (115)
1.25, 1.25, 1.28
Airdyne 60 minutes (Z1) (pm)
Notes: Decent muscle-ups today. Strung together some triples, but failed the third rep of the last set. Did an extra rep after the segment just for fun. Hollow rocks burned like a mother. Usually a sign that you need to do more of them. Worked touch-and-go on the power cleans. This fatigued the grip and made C2Bs incredibly difficult after the first round. Had to resort to singles by the end of round 2. Similar issue on the row/power snatch. Grip and pulling strength was just zapped. These double grip couplets destroy me. Need to sneak in some supplemental pulling and grip work throughout the week.
Definitely back in the aerobic groove. Felt great on the Airdyne today and capped off a good week back from being sick. Time to open things up this week and start to "go for it." It's time to see what I've got.
3 rounds, not for time, of:
3 muscle-ups
10 hollow rocks
12 box jumps (24)
3 rounds, each for time, of:
5 power cleans (165)
10 C2B
.46, 1.11, 1.22
3 rounds, each for time, of:
Row 250 meters
5 power snatches (115)
1.25, 1.25, 1.28
Airdyne 60 minutes (Z1) (pm)
Notes: Decent muscle-ups today. Strung together some triples, but failed the third rep of the last set. Did an extra rep after the segment just for fun. Hollow rocks burned like a mother. Usually a sign that you need to do more of them. Worked touch-and-go on the power cleans. This fatigued the grip and made C2Bs incredibly difficult after the first round. Had to resort to singles by the end of round 2. Similar issue on the row/power snatch. Grip and pulling strength was just zapped. These double grip couplets destroy me. Need to sneak in some supplemental pulling and grip work throughout the week.
Definitely back in the aerobic groove. Felt great on the Airdyne today and capped off a good week back from being sick. Time to open things up this week and start to "go for it." It's time to see what I've got.
Saturday, January 4, 2014
Saturday, January 4, 2014
Row 5K (Z1) (am)
23.10.7; 2.19.0 (22) (151)
Fitness 500 (pm)
Press (build to a heavy single in 10 minutes)
135
Push press (build to a heavy single in 10 minutes)
195 (1 failed attempt at 205)
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 80% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 6 reps @ 250
For time:
15 thrusters (100)
12 T2B
10 thrusters
9 T2B
5 thrusters
6 T2B
3.17
Notes: A bit of a different format for my rowing now that we are "in season." From here on out, rowing will be steady-state work set at varying distances. In all cases, however, the heart rate must stay below 150. This is to ensure that these rowing workouts do not detract from standard CrossFit training, which is now the focal point with the Open less than two months away. Came out a bit hot on this morning's row. Had to slow splits from ~2.17 to ~2.21 to stay below cap (and actually crossed briefly with around 2K remaining). Spent a lot of time in the high-140s. Used low damper setting of 110 to keep things "easy."
Press at 135 was solid -- had more in the tank. Push press at 195 was solid, too. However, 205 felt very heavy and I bailed fairly early. First time using my Rehband sleeves on squats. I didn't notice any help in terms of a rebound at the bottom, but note that my knees felt very stable. Double at 270 was solid. I stayed on cadence through 6 reps on the AMRAP. This was an interesting rule. I liked it, though, because AMRAP squat sets often turn into marathons where you're just waiting with the bar on your back. Metcon was a bit of a wake-up call and a reminder that the season is here. Stormed through the thrusters with an emphasis on breathing. Went to the well on the round of 9 T2B, which forced me to resort to "swinging singles" on the round of 6. Transitions were a bit slow, but I was cautious having not done a hard workout since being sick. Came away from this one feeling quite good.
23.10.7; 2.19.0 (22) (151)
Fitness 500 (pm)
Press (build to a heavy single in 10 minutes)
135
Push press (build to a heavy single in 10 minutes)
195 (1 failed attempt at 205)
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 80% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 6 reps @ 250
For time:
15 thrusters (100)
12 T2B
10 thrusters
9 T2B
5 thrusters
6 T2B
3.17
Notes: A bit of a different format for my rowing now that we are "in season." From here on out, rowing will be steady-state work set at varying distances. In all cases, however, the heart rate must stay below 150. This is to ensure that these rowing workouts do not detract from standard CrossFit training, which is now the focal point with the Open less than two months away. Came out a bit hot on this morning's row. Had to slow splits from ~2.17 to ~2.21 to stay below cap (and actually crossed briefly with around 2K remaining). Spent a lot of time in the high-140s. Used low damper setting of 110 to keep things "easy."
Press at 135 was solid -- had more in the tank. Push press at 195 was solid, too. However, 205 felt very heavy and I bailed fairly early. First time using my Rehband sleeves on squats. I didn't notice any help in terms of a rebound at the bottom, but note that my knees felt very stable. Double at 270 was solid. I stayed on cadence through 6 reps on the AMRAP. This was an interesting rule. I liked it, though, because AMRAP squat sets often turn into marathons where you're just waiting with the bar on your back. Metcon was a bit of a wake-up call and a reminder that the season is here. Stormed through the thrusters with an emphasis on breathing. Went to the well on the round of 9 T2B, which forced me to resort to "swinging singles" on the round of 6. Transitions were a bit slow, but I was cautious having not done a hard workout since being sick. Came away from this one feeling quite good.
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