Thursday, January 30, 2014

Fitness 500

2 rounds, not for time, of:

12 HSPU

50 double-unders

10 T2B

Snatch 10 x 1 @ 60-95+% (OT2M)

105, 115, 125, 135, 145(f), 145(f), 145, 155, 165(f), 165

For time:

Row 500 meters

20 front-rack walking lunges (115)

40 C2B

20 front-rack walking lunges

80 double-unders

10.28

Notes:  Decent bounce-back session after doing an Open workout yesterday.  HSPU technique was awful tonight.  Wasn't closing hips enough and kept jamming feet into the wall before locking out.  Tight hips and hamstrings on T2B.  Hit a road-block on snatches at 145.  Kept losing the bar forward.  Hit 155 and 165 with awesome speed, which made no sense.  Enjoyed the conditioning piece very much.  Held a 2.00 pace on the row.  Picked up the bar right away and did 10 lunges across the room.  Dropped it, got some air, and did 10 back in the other direction.  Broke the 40 C2B into sets of 5.  These weren't particularly strong tonight, which is concerning.  Good training rhythm right now.  Back on the rower tomorrow morning before hopefully hitting some quality sessions this weekend.

Wednesday, January 29, 2014

Airdyne 45 minutes (Z1) (am)

CrossFit Hyannis (pm)

"CrossFit Games Open Workout 11.4"

AMRAP in 10 minutes of:

60 bar-facing burpees
30 OHS (120)
10 muscle-ups

Score:  90 reps

Notes:  Felt great on the Z1 work this morning.  Aerobic system is feeling powerful right now.  Touched heart rate of 144 toward end of piece.  I think my walks with Sayde are doing more to compliment the aerobic system than anticipated.

Awesome coincidence that CrossFit Hyannis had the same workout programmed for tonight that I had scheduled.  Opted to wear my sneakers on this one.  This helped with burpees, but made the bottom position of OHS much more difficult. I stayed aerobic on the burpees and cruised through without stopping in about 5 minutes.  Bar-facing burpees, if you didn't know, require the athlete to remain perpendicular to the barbell when performing the burpee.  Then, the athlete must jump off of two feet and land on the other side of the barbell with two feet.  I'm not exactly sure why, but this is significantly more difficult than a standard burpee.  Broke the OHS 12/7/6/5, and this was the difference maker tonight.  This needed to be broken into no more than three sets.  Too much time elapses when you drop the barbell.  I finished the OHS with about 1.15 remaining, which left me with a minute to perform muscle-ups.  I failed all three attempts utilizing a non-false-grip style.  This was a great learning experience for me as I will no longer be using these this season.  I did some false-grip ones post-workout and got on top of the rings with no problem.  If this comes up again, I'll need to push harder on the OHS and crank muscle-ups with a false-grip.  95+ reps if feasible for me.

Tuesday, January 28, 2014

Row 10 (Z1)

47.49.0; 2.23.4 (22) (150)

Notes:  So nice to be back in the aerobic groove.  Provides such a nice rhythm and tempo to your training.  Need to do a better job of carrying this tempo into my gym sessions.  I felt good on today's row and it gave me as sense of "building."  Less than a month until the Open.

Monday, January 27, 2014

Fitness 500

Front squat 5 x 1 @ 95%+ (OT2M)

250 -> 255

For time:

5 G2O (185)
10 G2O (155)
15 G2O (135)
20 G2O (115)

10.38

For time:

Row 500 meters
20 front-rack walking lunges (115)
40 C2B
20 front-rack walking lunges
80 double-unders

DNS

Notes:  Legs were a bit "dead" after yesterday's intense piece (power snatch/T2B/box jump).  I could feel it right away as I was my warm-up sets on front squats.  Ended up coming alive a bit to manage two quality singles at 255.  The G2O segment was challenging, but good training for the Open.  I've never done "one-touch" reps at 185, but I handled the five reps fairly well.  50 G2O reps is quite a lot.  My lower back tightened up a bit at the end, probably from being over-extended while going overhead.  Skipped the final segment because it was just too much.  I'm a little upset because I need to get in more C2B practice and this would've been a nice opportunity.  Biggest things keeping me up at night are muscle-ups and C2B.  Looking back, I should've done the segment with C2B instead of the G2O.

Sunday, January 26, 2014

Fitness 500

AMRAP in 5 minutes of:

3 power snatches (115)
6 T2B
9 box jumps (24)

5 rounds + 3 power snatches

Notes:  Pretty good effort today.  Had some additional stuff programmed, but this zapped all of my energy.  I went unbroken for the most part, but it's amazing how heavy 115# can start to feel when your heart rate is jacked.  Stumbled on a few box jumps and fell backwards before completing the rep.  This was a good chance to test my boundaries a bit.  I'm still not sure what I'm capable of on these types of condition pieces, but I'm starting to learn.  

My goal at the beginning of the week was to get in all five Invictus workouts plus daily aerobic work.  I was only able to manage four due to fatigue, weather (snow day), and a head cold.  I also only did three aerobic sessions.  This is obviously disappointing when you look back on it.  That being said, I did set a few PRs (power clean 5 RM (185) and push jerk 1RM (215)) and had two high-quality conditioning workouts.  I'll see if I can step things up this week.

Saturday, January 25, 2014

CrossFit Hyannis

Push jerk (heavy single in 15 minutes)

215 (pr)

For time:

5 muscle-ups
20 S2O (115)
4 muscle-ups
15 S2O
3 muscle-ups
10 S2O
2 muscle-ups
5 S2O
1 muscle-up

12.45

Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x AMRAP @ 85% (set terminates if you deviate from "1011" tempo)

220; 250; 285; 4 reps @ 270

Notes:  If you live by the saying "any day when you set a PR is a good day," then today was a good day.  Invictus seems to place a premium on going overhead, and I'm making huge improvements in this area.  This was a 10# PR and it was a very clean rep.  225# is within range.  Unfortunately, my muscle-ups are proving to be a real problem.  The non-false-grip variation is pretty when I'm feeling fresh and explosive.  But, they are proving to be inconsistent.  Did them today in conjunction with S2O and I started failing reps early on in the workout.  It may be time to revert back to the false-grip variation, which is slower, but I know I can crank out singles for a while.  Didn't have a ton of juice in the legs today for squats.  Scored 5 reps at 270 last week; however, this week's working sets were a bit heavier.  Still trying to shake this head cold, too. Looking forward to a solid session with Bobby tomorrow morning.

Friday, January 24, 2014

Rest day.