Row 7K (Z1) (am)
32.24.8; 2.18.9 (22) (153)
Fitness 500 (pm)
Power snatch (heavy single in 15-20 minutes)
165
Squat 5 x 3 @ 80% (OTM)
260
3 rounds, each for time, of:
5 power snatches (115)
10 OHS
Rest 3 minutes
.40, .40, .39
Notes: A bit too aggressive with my pace this morning. Spent a ton of time in the high-140s and even the low-150s. Hopefully it wasn't too detrimental.
Accomplished some good things tonight. First, I was able to power snatch 165 without much trouble. Shoulder was a little "soft" on the catch, but it was otherwise clean. Second, I handled 15 back squats at 260 in less than 5 minutes. Legs felt good even after Monday's front squats and Tuesday's thrusters. Third, I was able to OHS without shoulder pain. I ran through each of the sets unbroken. So, the work is done. Tomorrow is a full rest day before running through a "dress rehearsal" on Friday with Bobby. Saturday will be active recovery and then Sunday is the show. Very exciting.
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."
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Tuesday, February 25, 2014
Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
3 rounds, each for time, of:
50 double-unders
15 thrusters (75)
15 TRX rows
Rest 3 minutes
N/A, N/A, N/A
Full recovery
3 rounds, each for time, of:
15 box jumps (24)
15 GHD sit-ups
15 burpees (6-inch target)
Rest 3 minutes
2.10, 2.06, 2.15
Full recovery
3 rounds, each for time, of:
Row 500 meters
15 KBS (53)
50 double-unders
Rest 3 minutes
3.40, 3.37, 3.39
Notes: Nice aerobic piece in the morning. Legs felt strong today. Heart rTe touched 153 toward the end, but I was hammering away pretty hard.
Great training session tonight. Lots of volume of different movements in manageable settings. My watch kept getting jammed on the double-under/thruster/row intervals, so I don't have recorded times. Subbed TRX rows for pull-ups and GHD sit-ups for T2B in an effort to lay off the shoulder. Great mind-set tonight. Things are heading in the right direction for this weekend.
Fitness 500 (pm)
3 rounds, each for time, of:
50 double-unders
15 thrusters (75)
15 TRX rows
Rest 3 minutes
N/A, N/A, N/A
Full recovery
3 rounds, each for time, of:
15 box jumps (24)
15 GHD sit-ups
15 burpees (6-inch target)
Rest 3 minutes
2.10, 2.06, 2.15
Full recovery
3 rounds, each for time, of:
Row 500 meters
15 KBS (53)
50 double-unders
Rest 3 minutes
3.40, 3.37, 3.39
Notes: Nice aerobic piece in the morning. Legs felt strong today. Heart rTe touched 153 toward the end, but I was hammering away pretty hard.
Great training session tonight. Lots of volume of different movements in manageable settings. My watch kept getting jammed on the double-under/thruster/row intervals, so I don't have recorded times. Subbed TRX rows for pull-ups and GHD sit-ups for T2B in an effort to lay off the shoulder. Great mind-set tonight. Things are heading in the right direction for this weekend.
Monday, February 24, 2014
Monday, February 24, 2014
Garage
Front squat 6 x 1 (rest 2 minutes)
225, 235, 245, 255, 265, DNS
AMRAP G2O (185) in 2 minutes: 9
Rest 2 minutes
AMRAP G2O (165) in 2 minutes: 11
Rest 2 minutes
AMRAP G2O (145) in 2 minutes: 14
Row 2 x 500 meters (rest 90 seconds)
1. 1.44.1 (29)
2. 1.43.9 (29)
Notes: And so we've arrived at Week 1 of the Open. Hit a solid single at 265, which tied my PR. Decided to stop there as this really isn't the time to be going for strength PRs. Pounded away pretty good on the G2Os. I'm particularly happy with the 14 reps at 145. Makes me think I could handle 30 reps at 135 much easier than in the past. Went pretty deep on the rowing intervals. Very surprised that I was able to recover and actually go faster on the second one. This is going to be a fun week.
Front squat 6 x 1 (rest 2 minutes)
225, 235, 245, 255, 265, DNS
AMRAP G2O (185) in 2 minutes: 9
Rest 2 minutes
AMRAP G2O (165) in 2 minutes: 11
Rest 2 minutes
AMRAP G2O (145) in 2 minutes: 14
Row 2 x 500 meters (rest 90 seconds)
1. 1.44.1 (29)
2. 1.43.9 (29)
Notes: And so we've arrived at Week 1 of the Open. Hit a solid single at 265, which tied my PR. Decided to stop there as this really isn't the time to be going for strength PRs. Pounded away pretty good on the G2Os. I'm particularly happy with the 14 reps at 145. Makes me think I could handle 30 reps at 135 much easier than in the past. Went pretty deep on the rowing intervals. Very surprised that I was able to recover and actually go faster on the second one. This is going to be a fun week.
Sunday, February 23, 2014
Sunday, February 23, 2014
CrossFit Hyannis (am)
AMRAP muscle-ups in 1 minute: 5
Rest 1 minute
AMRAP HSPU in 1 minute: 16
Rest 1 minute
AMRAP double-unders in 2 minutes: 142
Rest 1 minute
AMRAP HSPU in 1 minute: 8
Rest 1 minute
AMRAP muscle-ups in 1 minute: 4
Row 3K (80% effort)
11.52.8; 1.58.5 (25)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Shoulder was a bit tender warming up, but the muscle-ups felt okay. Hit a nice triple to start. HSPU were much better today. The key seems to be rounding the lower back and allowing the hips to turnover. This makes for a more vertical drive as opposed to banging your feet into the wall. Goal for the row was to hold sub-2.00 throughout; however, this felt a bit tougher than 80%.
Nice afternoon walk with Sayde. It was a good time to reflect on all of the preparation and how it will all come to a head this time next weekend.
AMRAP muscle-ups in 1 minute: 5
Rest 1 minute
AMRAP HSPU in 1 minute: 16
Rest 1 minute
AMRAP double-unders in 2 minutes: 142
Rest 1 minute
AMRAP HSPU in 1 minute: 8
Rest 1 minute
AMRAP muscle-ups in 1 minute: 4
Row 3K (80% effort)
11.52.8; 1.58.5 (25)
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: Shoulder was a bit tender warming up, but the muscle-ups felt okay. Hit a nice triple to start. HSPU were much better today. The key seems to be rounding the lower back and allowing the hips to turnover. This makes for a more vertical drive as opposed to banging your feet into the wall. Goal for the row was to hold sub-2.00 throughout; however, this felt a bit tougher than 80%.
Nice afternoon walk with Sayde. It was a good time to reflect on all of the preparation and how it will all come to a head this time next weekend.
Saturday, February 22, 2014
Saturday, February 22, 2014
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!
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!
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.
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