A. 1-5 Ladders of the following...
- 28kg Kettlebell Military Press
- Pistols R/L
Results: Did 3 ladders of 1-5. Pistols were pretty easy on the right leg. Limited ankle flexibility made these very tough on left leg. Did not have Lifting shoes so wore my Vibrams. Had to put a 1/2" shim under left foot!
B. 10-9-8....3-2-1 of...
- One Hand Swings Right, One arm Thrusters Right (16kg KB)
- One Hand Swings Left, One arm Thrusters Left (16kg KB)
- Burpees
Results: Made this one up to use as a WOD for my KB Class. Wanted to do it myself to gauge diffculty. I originally considered doing this with 53# KB and let me say I'm glad that I reconsidered!! I used a 35# KB and this one was a real gasser. Took me just over 11:00. Everything was relatively easy to get through unbroken but I was definitely sucking wind throughout.
Monday, July 30, 2012
Sunday, July 29, 2012
Saturday July 28th, 2012
I continued my recent pattern of good day/bad day. Today was one of those bad days as I didn't achieve the results I was hoping for and this just reinforces how hard I need to work and how far I have to go.
A. Prowler sled pushes @ 30 seconds @ 95 lbs x 4 sets, rest 2 minutes and 30 seconds.
> 20 minutes rest
Results: These went a lot better than the last time I did them. The last round was the only one that got me.
B. > 15-12-9 of
> Thrusters @ 95
> Pull ups
> Rest 10 minutes
> 15-12-9 of
> Thrusters @ 95
> Pull ups
> Goal was 2 minutes or less on both rounds.
Results: So the goal here was to do 80% "Fran" and sprint through it at a max. intensity level. The first round of this went "OK". Everything was unbroken and I honestly felt like I was on a really good pace. However; I was not able to finish under 2:00 as I came in at 2:14. Maybe could have gotten back on the bar a little quicker after transitions.
Part II is where the wheels came off. To be honest, I rested more than the prescribed 10 minutes because my CNS was smoked. During the round of 15 I got through everything unbroken and about :55 had gone by. This was not far off my pace from round 1. However; during the set of 12 I fell apart mentally and physically. Not even sure when I dropped the bar but I believe I broke twice in the 12 thrusters and at least once in the 9. Also came off the pull-up bar several times. My time was an embarrassing 3:41 which is higher than what it takes me to do a full "Fran"!!!
Now obviously fatigue was a factor but it should not have been this big of a factor. I guess this is the intent of the programming because it exposed a weakness and hit it head on.
A. Prowler sled pushes @ 30 seconds @ 95 lbs x 4 sets, rest 2 minutes and 30 seconds.
> 20 minutes rest
Results: These went a lot better than the last time I did them. The last round was the only one that got me.
B. > 15-12-9 of
> Thrusters @ 95
> Pull ups
> Rest 10 minutes
> 15-12-9 of
> Thrusters @ 95
> Pull ups
> Goal was 2 minutes or less on both rounds.
Results: So the goal here was to do 80% "Fran" and sprint through it at a max. intensity level. The first round of this went "OK". Everything was unbroken and I honestly felt like I was on a really good pace. However; I was not able to finish under 2:00 as I came in at 2:14. Maybe could have gotten back on the bar a little quicker after transitions.
Part II is where the wheels came off. To be honest, I rested more than the prescribed 10 minutes because my CNS was smoked. During the round of 15 I got through everything unbroken and about :55 had gone by. This was not far off my pace from round 1. However; during the set of 12 I fell apart mentally and physically. Not even sure when I dropped the bar but I believe I broke twice in the 12 thrusters and at least once in the 9. Also came off the pull-up bar several times. My time was an embarrassing 3:41 which is higher than what it takes me to do a full "Fran"!!!
Now obviously fatigue was a factor but it should not have been this big of a factor. I guess this is the intent of the programming because it exposed a weakness and hit it head on.
Friday, July 27, 2012
Friday July 27th, 2012
Felt pretty good about today's workout overall.
A. Jerk, 10 sets of 1, rest 1 minute and 30 seconds.
- Results: Worked with 235# the whole way through. Missed my 10th rep but only because my timing was off on the dip and drive. Made one more attempt and got it easily. All other reps felt pretty solid.
B1. Front Squat @ 30x1, 4-5 reps x 5 sets, rest 3 minutes.
- Results: 185 @ 5 reps, 195 @ 5 reps, 200 @ 5 reps, 205 @ 5 reps, 210 @ 4 reps
B2. Muscle Up AMRAP(-1) x 5 sets, rest 3 minutes. Goal is to get 25 muscle ups in total or more during all the sets.
- Results: 7, 7, 5, 6, 6. Total= 31
C1. Flat bench db press @ 30x0, 6-8 reps x. 3 sets, Rest 15 seconds.
- 65# @ 8 Reps 1st set, 70# @ 7 reps last 2 sets
C2. Row @ best 500 m pace x 45 seconds, rest 3 minutes.
- 1:27, 1:31, 1:31. Way off my best 500M pace again. Don't know why these have felt so hard. I guess it might have something to do with doing these at the end of a 1.5 hour workout??!!
Wednesday, July 25, 2012
Wednesday July 25th, 2012
Today was not a good training day. Technique was a bit sloppy, weights felt "heavy" and overall I just felt "weak". Can't really explain why because I had a nice, light active recovery day yesterday and felt pretty good.
C1. DB Split Squats @ 30x1, 8-10 reps x 3 sets, rest 2 minutes.
C2. Single Arm DB Row @ 20x0, 6-8 reps x 3 sets, rest 2 minutes.
D. Barbell Good Mornings @ 50x1, 3 sets of 8-10 reps, rest 3 minutes.
A. Power Clean, 10 sets of 1, rest 1 minute.
- Results: All sets at 230#. Form was not really dialed in here. I missed one rep and there were a number of others where I did not receive the barbell well.
B1. Clean Deadlift @ 30x0, 3.3.2.2.2, rest 3 minutes between sets.
- Results: 315#, 320#, 320, 320, 320. These felt awful. These really tested hook grip strength and I had trouble maintaining good back extension in the later sets. I used to feel pretty solid about D/L's but my numbers are way off since I hurt my back.
B2. Handstand Push Up x AMRAP Strict x 4 sets, rest 3 minutes.
- Results: Actually did 5 sets: 6/6/5/5/4 using one abmat. I am truly brutal at these!
C1. DB Split Squats @ 30x1, 8-10 reps x 3 sets, rest 2 minutes.
- All sets @ 50#, 10 reps
C2. Single Arm DB Row @ 20x0, 6-8 reps x 3 sets, rest 2 minutes.
- Results: All sets at 75#
D. Barbell Good Mornings @ 50x1, 3 sets of 8-10 reps, rest 3 minutes.
- 75#, 85#, 95#. These felt OK and could have gone heavier.
Tuesday, July 24, 2012
Tuesday July 24th, 2012
A. 20 Minutes of running @ 50%
- Ran on treadmill @ about 7.5mph pace, no incline
B. Mobility
- Spine stretches, foam rolling + 5 minutes of TGU w/ 53# kettlebell
C. Clean and Jerk: 5 sets of 1 rep @ 65%, 5 sets of 1 rep @ 75%
- 5 sets @ 170#, 5 sets @ 180#
D. 20 Minutes of running @ 50%
- Ran on treadmill @ about 7.5mph pace, no incline
- Ran on treadmill @ about 7.5mph pace, no incline
B. Mobility
- Spine stretches, foam rolling + 5 minutes of TGU w/ 53# kettlebell
C. Clean and Jerk: 5 sets of 1 rep @ 65%, 5 sets of 1 rep @ 75%
- 5 sets @ 170#, 5 sets @ 180#
D. 20 Minutes of running @ 50%
- Ran on treadmill @ about 7.5mph pace, no incline
Monday, July 23, 2012
Monday July 23rd, 2012
Pretty good day today overall. I'm loving these Snatch Cluster and feel like I'm really getting the technique dialed in.
A. Snatch Cluster, 1.1 x 6 sets, rest 3 minutes.
Results: First set=155# x 2, 2nd=160# x 2, 3rd=165# x 2, 4th=170# x 2, 5th=175# x 1 (failed on 2nd rep.), 6th = 175 x 2.
Since 175# is my 1RM I feel pretty good about this. I definitely feel like I should be able to hit my goal weight of 185# by end of the Summer.
B1. High Bar Back Squat @ 20x1, 4-5 reps x 5 sets
Results: 205, 215, 225, 225, 230. Found it tough to maintain a quick tempo so had to hold back on loads.
B2. Pronated Weighted Chin Ups @ 30x0, 3-4 reps x 5 sets.
Results: All sets 4 reps with a 45# kettlebell
C1. Seated DB Press @ 30x0, 4-6 reps x 3 sets, rest 2 minutes.
Results: First set 6 reps @ 45#, 2nd and 3rd 4 reps @ 55#
C2. GH Raises @30x0, 6-8 reps x 3 sets, rest 2 minutes.
Results: All sets 8 reps weighted w/ 30# DB
D. Airdyne @ 100%, 15 seconds x 7 sets, rest 3 minutes.
A. Snatch Cluster, 1.1 x 6 sets, rest 3 minutes.
Results: First set=155# x 2, 2nd=160# x 2, 3rd=165# x 2, 4th=170# x 2, 5th=175# x 1 (failed on 2nd rep.), 6th = 175 x 2.
Since 175# is my 1RM I feel pretty good about this. I definitely feel like I should be able to hit my goal weight of 185# by end of the Summer.
B1. High Bar Back Squat @ 20x1, 4-5 reps x 5 sets
Results: 205, 215, 225, 225, 230. Found it tough to maintain a quick tempo so had to hold back on loads.
B2. Pronated Weighted Chin Ups @ 30x0, 3-4 reps x 5 sets.
Results: All sets 4 reps with a 45# kettlebell
C1. Seated DB Press @ 30x0, 4-6 reps x 3 sets, rest 2 minutes.
Results: First set 6 reps @ 45#, 2nd and 3rd 4 reps @ 55#
C2. GH Raises @30x0, 6-8 reps x 3 sets, rest 2 minutes.
Results: All sets 8 reps weighted w/ 30# DB
D. Airdyne @ 100%, 15 seconds x 7 sets, rest 3 minutes.
Saturday, July 21, 2012
Saturday July 21st, 2012
A little break from the focused strength training today as we hosted our friends from CrossFit Craic for a workout.
I. Prowler Pushes: 50 meter x 4 sets @ 90# (about 1:00-2:00 between sets)
- These felt pretty good for me today and I didn't have much trouble with this weight. I did feel pretty smoked after the 4th sets and was really doubtful that I could handle the second part of the workout without major suffering.
II. 4 Rounds of 10 Thrusters @ 95#, 10 Burpees, 100M Run
- This one was tough but I honestly did not have that hard a time gutting through it. I would have liked to have gone faster on the runs and burpees but I was saving myself for the thrusters and I guess from that standpoint the strategy worked. Got through all 5 sets unbroken and was pretty happy about that.
I. Prowler Pushes: 50 meter x 4 sets @ 90# (about 1:00-2:00 between sets)
- These felt pretty good for me today and I didn't have much trouble with this weight. I did feel pretty smoked after the 4th sets and was really doubtful that I could handle the second part of the workout without major suffering.
II. 4 Rounds of 10 Thrusters @ 95#, 10 Burpees, 100M Run
- This one was tough but I honestly did not have that hard a time gutting through it. I would have liked to have gone faster on the runs and burpees but I was saving myself for the thrusters and I guess from that standpoint the strategy worked. Got through all 5 sets unbroken and was pretty happy about that.
Friday July 20th, 2012
After a few hellish days of business travel and over 20 hours spent in airports, I was really looking forward to getting some training in. Unfortunately, the wear and tear on my back and the fact that I was coming off 4 hours sleep the prior night took its toll!
This was one of those "high gravity days" where the weight feels 25# heavier and you ask yourself "WTF happened to me??"
B1. Front Squat @ 30x1, 6-8 reps x 5 sets, rest 3 minutes.
B2. Muscle ups x 4-6 reps x 5 sets, rest 3 minutes.
C1. Standing Db Press @ 30x0, 8-10 reps x 4 sets, rest 20 seconds.
C2. Row @ 40 seconds/ best 500 m pace x 4 sets, rest 4 minutes and 40 seconds.
This was one of those "high gravity days" where the weight feels 25# heavier and you ask yourself "WTF happened to me??"
A. Jerk Cluster @ 90%, 1.1 x 5 sets, rest 3 minutes. Off Boxes.
- All reps @ 225#. Started off by missing my very first rep!! Maybe should have done one more warm-up set at a medium weight. Whatever. That was the only rep I missed and I did OK with this weight but a couple reps were less than perfect and I had to press out.
B1. Front Squat @ 30x1, 6-8 reps x 5 sets, rest 3 minutes.
- This is where I really felt the physical and mental fatigue of the last few days. My technique was poor, my focus was poor and my mental fortitude was just lacking.
- First set @ 185# = 8 reps, 2nd set @ 195# = 6 reps, 3rd set @ 200#= 3 reps, then finished this set with 5 reps @ 195#, 4th set @ 195= 6 reps, 5th set @ 185# = 8 reps
B2. Muscle ups x 4-6 reps x 5 sets, rest 3 minutes.
- This is the one part of today's training where I feel like I did OK. Got 6 reps each set and I felt like I could have done these all day. Reps felt smooth and effortless for the most part. Muscle-Ups are one of a handful of things that I always hope come up in competitions.
C1. Standing Db Press @ 30x0, 8-10 reps x 4 sets, rest 20 seconds.
- Did strict military presses with 20kg KB's. Good weight because I had to fight for the last 2 reps on each set. Again, I just did not feel real strong today.
C2. Row @ 40 seconds/ best 500 m pace x 4 sets, rest 4 minutes and 40 seconds.
- Another area where I just did not have it in me today. First round = 1:24 pace. (not terrible but I'm capable of better). 2nd round = 1:30 (pretty terrible); 3rd round = 1:25 (again, not terrible); 4th round = 1:30 ( subconsciously I think I just wanted the workout to end at this point!)
"Today" is now yesterday and it's time to put this behind me, take what lessons from it that I can and try to look forward!!
Wednesday July 18th, 2012
A. Power Clean Cluster @ 80%, 1.1.1.1.1 x 5 sets, rest 3 minutes.
- Went with 215# across. Reps felt clean and good and I did not need to "split clean" any reps.
B1. Clean Deadlift, 5.5.3.3.3, go heavy on these and make it hard @30x0
- 275, 285, 295, 295, 305. Kept all reps at a nice slow tempo
B2. Handstand Push Up @30x0, 3-5 reps, rest 3 minutes.
- This week ditched the abmat so all reps were head to floor at 3-second-down tempo. Managed only 3 reps on each set.
C1. DB Split Squats @ 30x1, 10-12 reps x 3 sets, rest 1 minute between each leg, then rest 1 minute before db rows.
- All sets at 50#. Did not feel comfortable with this movement or tempo until the last set. I'm not gonna lie....these were tough and I did not enjoy one second!
C2. Single Arm DB Row @ 20x0, 8-10 reps x 3 sets, rest 2 minutes.
- All sets at 70#
D. Back Extensions @ 30x0, 12-15 reps x 3 sets, make these tougher by adding a dumbbell underneath the chin.
- Performed with 30# DB
Tuesday, July 17, 2012
Tuesday July 17th, 2012
Another bad morning due to the low back pain. Guess this is yesterday's workout catching up with me. Only positive thing about this back injury is that I have been able to train through it 90% of the time.
A. 20 minutes on rowing machine
- 20:00 @ 2:01 Pace
B. 20 minutes of mobility
- Spine, Hip, Shoulders, Hamstrings
C. 10 sets of 1 rep of snatch, full squat, rest 1 minute. You can go up in every set, but make sure you do not go heavy.
- Worked with 95# the first 5 sets and 115# the last 5. Had some sloppy reps but got away with it due to the light weight.
D. 20 Minutes on rowing machine @ 2:05 pace/ 500 m row
- 20:00 @ 2:03 Pace
A. 20 minutes on rowing machine
- 20:00 @ 2:01 Pace
B. 20 minutes of mobility
- Spine, Hip, Shoulders, Hamstrings
C. 10 sets of 1 rep of snatch, full squat, rest 1 minute. You can go up in every set, but make sure you do not go heavy.
- Worked with 95# the first 5 sets and 115# the last 5. Had some sloppy reps but got away with it due to the light weight.
D. 20 Minutes on rowing machine @ 2:05 pace/ 500 m row
- 20:00 @ 2:03 Pace
Monday, July 16, 2012
Monday July 16th, 2012
Felt OK this morning and ready to get after it. Did about 15 minutes of mobility (Spine, Hip, Shoulder) before hitting the snatches. This workout ended up being a one and a half hour sweat-fest in the stifling humidity....loved it!
A. Snatch Cluster, 1.1.1 x 5 sets, rest 3 minutes between sets.
- Results: 135, 155, 160, 160, 165. Not all reps were pretty, especially at 165. Need to work on the receiving position and activating my shoulders more. Probably more Snatch Balance work is needed.
B1. High Bar Back Squat @ 20x1, 6-8 reps x 5 sets, rest 3 minutes.
- Results: 1st set 205# @ 8 reps, 2nd = 215# @ 6 reps, last 3 sets 215# @ 8 reps. Had to gut through the last couple of reps but felt good to be able to do it.
B2. Parallel grip weighted ring pull ups, 4-6 reps @ 30x0 x 5 sets, rest 3 minutes.
- Results: 20# vest on all sets @ 6 reps
C1. DB Bench Press @ 30x0, 6-8 reps x 3 sets. Use a medium incline, take weights put under bench and slightly incline bench, rest 2 minutes.
- Results: 65# on all sets
C2. GHD raises @30x0, 8-10 reps, rest 2 minutes. You can add weight by taking a dumbbell and putting underneath chin, this will make harder. Remember the 3 seconds is the lowering portion of the movement.
- Results: Spaced out and did back extensions @ 20# instead of GHD raises! After getting through all 3 sets I went ahead and did the GHD raises (unweighted).
D. Airdyne sprints, 18 seconds x 6 sets, rest 2 minutes and 30 seconds.
- Results: 18 second sprints with 1:00 to 1:30 rest. Needed to cut rest short due to 8:00 AM meeting!!
Saturday, July 14, 2012
Saturday July 14th, 2012
Woke up with my back barking pretty loud and was actually wondering how in the world I was going to get through a workout today. Once I popped a couple of Ibuprofen and stretched for about 10 minutes I was good to go. This is how I know that I am 44 years old because I have to go through this cursed routine every morning before I workout!!
A. Prowler sled pushes x 30 seconds x 5 sets @ 85 lbs, rest 6 minutes.
Results: These started off easy and got very tough and miserable! My first 2 rounds were a 60M round trip which I did in about :22-:25. Since I was supposed to go for the full :30 I needed to adjust my route. That extra 8 seconds made a big, big difference and I had to dig to keep my legs churning for the full :30. Felt a little queasy toward the end which was unexpected. A lot of people tell stories of puking after Prowler pushed but I have never had that experience!!
B. 5 sets of the following
5 hang squat cleans @ 135 lbs
12 pull ups
7 Burpees
Results: I feel like I did pretty well on this. Each round was about :39 give or take a second.
This was a tough week of training but overall a successful one. Looking forward to a rest day tomorrow where I plan on doing a very light "recovery run" and a little bit of mobility stuff. Gotta love Sunday mornings!
A. Prowler sled pushes x 30 seconds x 5 sets @ 85 lbs, rest 6 minutes.
Results: These started off easy and got very tough and miserable! My first 2 rounds were a 60M round trip which I did in about :22-:25. Since I was supposed to go for the full :30 I needed to adjust my route. That extra 8 seconds made a big, big difference and I had to dig to keep my legs churning for the full :30. Felt a little queasy toward the end which was unexpected. A lot of people tell stories of puking after Prowler pushed but I have never had that experience!!
B. 5 sets of the following
5 hang squat cleans @ 135 lbs
12 pull ups
7 Burpees
Results: I feel like I did pretty well on this. Each round was about :39 give or take a second.
This was a tough week of training but overall a successful one. Looking forward to a rest day tomorrow where I plan on doing a very light "recovery run" and a little bit of mobility stuff. Gotta love Sunday mornings!
Friday July 13, 2012
A. Jerk Cluster @ 85%, 1.1.1 x 3 sets, rest 3 minutes.
Results: Worked with 215# straight across. Reps felt pretty clean and consistent with not much press-out.
B1. Front squat @30x1, 7-9 reps x 5 sets, rest 3 minutes.
Results: 1st set = 175 x 9, 2nd = 185 x 9, 3rd = 185 x 9, 4th = 190 x 9, 5th = 195 x 9. Felt like I was strict with the tempo. Only a 1 second pause at the top of each rep.
B2. Muscle up cluster, 3.3 x 5 sets, rest 3 minutes.
Results: All sets unbroken. Only a couple shaky reps where an elbow flared out.
C1. Db flat bench press @30x0, 8-10 reps x 3 sets, rest 20 seconds.
- Results: Worked with 65# straight through. I screwed u the tempo thinking that it was supposed to be 3 seconds up and zero down. Hit 10 reps the first 2 sets but only 8 the last.
C2. Row @ 500 meter pace best x 20 seconds x 3 sets, rest 3 minutes and 40 seconds.
Results: Held 1:22 the first round which is not bad considering that it takes 3-5 seconds to get up to a decent pace. 2nd and 3rd rounds were not so good. I was right around a 1:26 pace.
Results: Worked with 215# straight across. Reps felt pretty clean and consistent with not much press-out.
B1. Front squat @30x1, 7-9 reps x 5 sets, rest 3 minutes.
Results: 1st set = 175 x 9, 2nd = 185 x 9, 3rd = 185 x 9, 4th = 190 x 9, 5th = 195 x 9. Felt like I was strict with the tempo. Only a 1 second pause at the top of each rep.
B2. Muscle up cluster, 3.3 x 5 sets, rest 3 minutes.
Results: All sets unbroken. Only a couple shaky reps where an elbow flared out.
C1. Db flat bench press @30x0, 8-10 reps x 3 sets, rest 20 seconds.
- Results: Worked with 65# straight through. I screwed u the tempo thinking that it was supposed to be 3 seconds up and zero down. Hit 10 reps the first 2 sets but only 8 the last.
C2. Row @ 500 meter pace best x 20 seconds x 3 sets, rest 3 minutes and 40 seconds.
Results: Held 1:22 the first round which is not bad considering that it takes 3-5 seconds to get up to a decent pace. 2nd and 3rd rounds were not so good. I was right around a 1:26 pace.
Wednesday, July 11, 2012
Wednesday July 11th, 2012
A. Power Clean Cluster @ 85%, 1.1.1 x 3 sets.
- Results: Worked with 215# straight across
B1. Clean deadlift @ 30xo, 6.6.6.4.4, rest 3 minutes
- Results: 265, 265, 275, 275, 285
B2. Handstand push up @ 30x0, 4-6 reps x 5 sets, rest 3 minutes.
- Results: #$&$&%@ HSPU's !!! Used one abmat for all 5 sets. Kept them nice and strict and at a slow tempo. First 4 sets were all unbroken. Last set had to break after 4 reps so did 4 and 2 more after a 20 second pause. I would like to get through all sets unbroken before I lose the Abmat for good!
C1. Barbell alternating step ups, 10 reps x 4 sets
- Results: Last week I did these with just the barbell and was wondering why they were o eay....Duhh!! This week I did 65#,95, 115 and finished with 135#. Got a little spicy on that last set!
C2. Single arm db row @ 20x0, 7-9 reps x 4 sets
-Results: 60, 65, 70,70
D. Back extensions, 3 sets of 10-12 reps, rest 2 minutes.
Tuesday July 11th, 2012
Light Intensity Day today. Some nice morning runs with a little Olympic Lifting technique work and mobility in the middle.
15 minutes of running @ 50% effort
Mobility 20 minutes
- Shoulders: RKC Armbar stretch, Turkish Get-Ups w/ 35# KB
- Hamstrings: Hamstring banded stretch
- Hips: Frog Stretch
- Spine: McKenzie exercises (cobra stretches), glute bridges
Clean and jerk x 10 sets, first 5 sets @ 60%, last 5 sets @ 70%, 10 sets x 1 rep
- First 5 @ 135#, Last 5 @ 185# - all Squat Cleans
- Comments: My Squat Clean technique has gotten a bit rusty. 185# cleans felt harder than they should have.
15 minutes of running @ 50% effort.
Monday, July 9, 2012
Monday July 9th, 2012
After a nice relaxing weekend on the Vineyard it was good to get some work in. I'm getting in a good groove with my current program of squatting twice a week. My goal is to put more weight on that bar every week!!
A. Snatch Cluster, 1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
Results: 1st set @ 135#, 2nd set @ 145#, 3rd set @ 155# (missed on 2nd rep)
I really want to be a whole lot more consistent with this lift. Sometimes I feel like I need to warm up for an hour before I really start to feel comfortable. I am determined to get to my goal of 185# by the end of the Summer!
B1. High bar Back squat @ 20x1, 7-9 relax 5 sets, rest 3 minutes. *** Work with at least 195
Results: 1st 2 sets @ 195, remaining 3 setd @ 205#. Felt like I was able to maintain the rx tempo pretty good.
B2. Supinated Weighted Chin Ups @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.
Results: 5 sets of 6 reps @ 35#
C1. One Arm DB Press@ 30x1, 6-8 reps x 3 sets, rest 2 minutes.
Results: 3 sets of 7 reps @ 55#
C2. Gh raises @30x0, 10-12 reps x 3 sets, rest 2 minutes.
Results: 3 sets of 10 reps. (don't know why but these felt tough today)
D. Air dyne X 15 seconds x 8 sets, rest 2 minutes and 15 seconds
Only did about 6-7 sets after Airdyne started to spaz out
A. Snatch Cluster, 1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
Results: 1st set @ 135#, 2nd set @ 145#, 3rd set @ 155# (missed on 2nd rep)
I really want to be a whole lot more consistent with this lift. Sometimes I feel like I need to warm up for an hour before I really start to feel comfortable. I am determined to get to my goal of 185# by the end of the Summer!
B1. High bar Back squat @ 20x1, 7-9 relax 5 sets, rest 3 minutes. *** Work with at least 195
Results: 1st 2 sets @ 195, remaining 3 setd @ 205#. Felt like I was able to maintain the rx tempo pretty good.
B2. Supinated Weighted Chin Ups @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.
Results: 5 sets of 6 reps @ 35#
C1. One Arm DB Press@ 30x1, 6-8 reps x 3 sets, rest 2 minutes.
Results: 3 sets of 7 reps @ 55#
C2. Gh raises @30x0, 10-12 reps x 3 sets, rest 2 minutes.
Results: 3 sets of 10 reps. (don't know why but these felt tough today)
D. Air dyne X 15 seconds x 8 sets, rest 2 minutes and 15 seconds
Only did about 6-7 sets after Airdyne started to spaz out
Friday, July 6, 2012
Friday July 6th, 2012
Another pretty solid day of work, all very short time domain, phospagen pathway type stuff. There is definitely a fear factor when it comes to me and any type of workout involving thrusters!
A. :20 Prowler Push @ 75#. 5 rounds with 4:30 rest between each round
Results: Hard to say how I did as there is no easy way to measure time when you're pushing one of these things. I tried to push sled about 1.5 times down our 30M runway.
B. 5 sets of 12 Thrusters @ 95# and 12 Pull-Ups
Results: My rounds were between :37 and :40. What pleased me the most was that I actually improved throughout my later rounds!! Last 3 rounds were all under :38. One thing that is very cool about this 'OPT' style training is that by doing multiple rounds with REST in between, you really get a chance to figure out where the flaws are in your technique and have chance to fix them. In a regular CrossFit balls to the wall, non-stop WOD that is just not going to happen.
Since I cheated my rest days this week I now have the entire weekend to recover before the next cycle.
A. :20 Prowler Push @ 75#. 5 rounds with 4:30 rest between each round
Results: Hard to say how I did as there is no easy way to measure time when you're pushing one of these things. I tried to push sled about 1.5 times down our 30M runway.
B. 5 sets of 12 Thrusters @ 95# and 12 Pull-Ups
Results: My rounds were between :37 and :40. What pleased me the most was that I actually improved throughout my later rounds!! Last 3 rounds were all under :38. One thing that is very cool about this 'OPT' style training is that by doing multiple rounds with REST in between, you really get a chance to figure out where the flaws are in your technique and have chance to fix them. In a regular CrossFit balls to the wall, non-stop WOD that is just not going to happen.
Since I cheated my rest days this week I now have the entire weekend to recover before the next cycle.
Thursday, July 5, 2012
Thursday July 5th, 2012
Great, great workout today! Really enjoyed this one. Back felt pretty good and knee felt pretty good throughout. Lots and lots of work all in short time domain. Mostly stuff I am not great at.
Buy-in: HSPU with one abmat: 5-4-3-2-1 ladder
A. Split Jerk Cluster off Jerk Boxes, 1.1.1.1.1 x 5 sets @ 80%, rest 3 minutes.
Results: used 205# straight through. Technique felt consistently good at this weight. Should have captured some video. Next time...
B1. Front Squat @ 30x1, 8-10 reps rest 3 minutes.
Results: as with the back squats I did earlier in the week, I had to keep the weight relatively low to stay dialed in to the tempo. Just the same these 10 re sets really started to suck towards the end! I used 165# for the first 2 sets then bumped up to 170 and 175 for the last 3.
B2. Muscle Up Cluster, 2.2.2 x 5 sets, rest 3 minutes.
Results: got through these without too much of a problem.
C1. Flat Bench db press@30x0, 8-12 reps x 3 sets, rest 20 seconds.
Results: worked with 60# on all 3 sets.
C1. Row @ 500 m best pace x 30 seconds x 3 sets, rest 3 minutes.
Results: Ouch! Forgot how much an all out row can crush you! I held a 1:20 pace my first row the 1:24 and 1:22 for the last one.
Cash-out: 3 sets of 10 burpee box jumps w/ 3:00 rest in between
Results: each set about :30
Buy-in: HSPU with one abmat: 5-4-3-2-1 ladder
A. Split Jerk Cluster off Jerk Boxes, 1.1.1.1.1 x 5 sets @ 80%, rest 3 minutes.
Results: used 205# straight through. Technique felt consistently good at this weight. Should have captured some video. Next time...
B1. Front Squat @ 30x1, 8-10 reps rest 3 minutes.
Results: as with the back squats I did earlier in the week, I had to keep the weight relatively low to stay dialed in to the tempo. Just the same these 10 re sets really started to suck towards the end! I used 165# for the first 2 sets then bumped up to 170 and 175 for the last 3.
B2. Muscle Up Cluster, 2.2.2 x 5 sets, rest 3 minutes.
Results: got through these without too much of a problem.
C1. Flat Bench db press@30x0, 8-12 reps x 3 sets, rest 20 seconds.
Results: worked with 60# on all 3 sets.
C1. Row @ 500 m best pace x 30 seconds x 3 sets, rest 3 minutes.
Results: Ouch! Forgot how much an all out row can crush you! I held a 1:20 pace my first row the 1:24 and 1:22 for the last one.
Cash-out: 3 sets of 10 burpee box jumps w/ 3:00 rest in between
Results: each set about :30
Wednesday, July 4, 2012
Wednesday, July 4th, 2012
Woke up with back feeling pretty tweaked. Popped a couple of Motrin and spent about 15 minutes on spine mobility before hitting the workout. This has been a pretty bad week as far as back pain.
A. Power Clean Cluster @ 80%, 1.1.1.1. x 5 sets, rest 3 minutes.
Results: 205# straight through. These felt pretty good and probably could have gone heavier.
B1. Clean Deadlift, 8.8.8.6.6. Rest 3 minutes.
Results: 225,225,245,245,245. Haven't done much deadlifting in quite a while so was trying to feel things out instead of going super heavy.
B2. Handstand Push-Ups, 4-6 rep @ 30x0, rest 3 minutes.
Results: Uggghhh!! I still really, really suck at these. Had to scale to one abmat as I could only manage 2-3 reps going all the way to floor. Did these all slow and strict because of concern over weight bearing on my cervical spine. Need to continue to work on these. There is no way I will qualify for anything with glaring weaknesses like these.
C1.Alternating Barbell Step-Ups, 10 reps x 4 sets, rest 1 minute.
C2. Db row @ 20x0, 8-10 reps x 4 sets, rest 1 minute.
Results: Did these with 50#.
D. Back Extensions, 3 sets x 10-12 reps, rest 2 minutes.
Results: 3 sets of 12 reps at nice slow tempo.
Cash-out: Unbroken Double Under Ladder- 10...20...30............100
Results: screwed up on my set of 50 and then rope broke on set of 100, lol!
A. Power Clean Cluster @ 80%, 1.1.1.1. x 5 sets, rest 3 minutes.
Results: 205# straight through. These felt pretty good and probably could have gone heavier.
B1. Clean Deadlift, 8.8.8.6.6. Rest 3 minutes.
Results: 225,225,245,245,245. Haven't done much deadlifting in quite a while so was trying to feel things out instead of going super heavy.
B2. Handstand Push-Ups, 4-6 rep @ 30x0, rest 3 minutes.
Results: Uggghhh!! I still really, really suck at these. Had to scale to one abmat as I could only manage 2-3 reps going all the way to floor. Did these all slow and strict because of concern over weight bearing on my cervical spine. Need to continue to work on these. There is no way I will qualify for anything with glaring weaknesses like these.
C1.Alternating Barbell Step-Ups, 10 reps x 4 sets, rest 1 minute.
C2. Db row @ 20x0, 8-10 reps x 4 sets, rest 1 minute.
Results: Did these with 50#.
D. Back Extensions, 3 sets x 10-12 reps, rest 2 minutes.
Results: 3 sets of 12 reps at nice slow tempo.
Cash-out: Unbroken Double Under Ladder- 10...20...30............100
Results: screwed up on my set of 50 and then rope broke on set of 100, lol!
Tuesday, July 3, 2012
Tuesday, July 3rd, 2012
Light intensity day today. Did quite a bit of rowing. Probably the longest row I've done in about 2-3 years. Felt really good and was able to dial in the form pretty well.
Zone 1 + mobility + snatch light tech work + zone 1
15 minutes row @ 2:05/ row pace
Results: Averaged 1:57 pace
+
20 minutes mobility
5 minutes spinal mobility. McKenzie exercises
5 -8 minutes lacrosse ball scap work
7+ minutes Hip Flexor Mobility + squat openers
+
10 sets of the following: rest 1 minute between sets
1 squat snatch @ 95 lbs + 1 snatch balance @ 95 lbs + 1 overhead squat @ 95 lbs
Results: Felt a little sloppy on these. Wasn't wearing my lifting shoes and they may have been the reason that I felt out of whack.
+
15 minutes @ 2:05 pace/ row pace
Results: Averaged 1:57 pace
General notes: Back has felt pretty lousy this week. Right knee is starting to act up again as well which usually happens when I do lots of heavy squatting. Just something I need to manage with lots of icing post workout. Also had long car ride in Boston traffic which didn't help!
Zone 1 + mobility + snatch light tech work + zone 1
15 minutes row @ 2:05/ row pace
Results: Averaged 1:57 pace
+
20 minutes mobility
5 minutes spinal mobility. McKenzie exercises
5 -8 minutes lacrosse ball scap work
7+ minutes Hip Flexor Mobility + squat openers
+
10 sets of the following: rest 1 minute between sets
1 squat snatch @ 95 lbs + 1 snatch balance @ 95 lbs + 1 overhead squat @ 95 lbs
Results: Felt a little sloppy on these. Wasn't wearing my lifting shoes and they may have been the reason that I felt out of whack.
+
15 minutes @ 2:05 pace/ row pace
Results: Averaged 1:57 pace
General notes: Back has felt pretty lousy this week. Right knee is starting to act up again as well which usually happens when I do lots of heavy squatting. Just something I need to manage with lots of icing post workout. Also had long car ride in Boston traffic which didn't help!
Monday, July 2, 2012
Monday July 2nd
Today is my first day of individualized workouts programmed by my coach Kevin O'Malley. These workouts are focused on addressing some of my biggest weaknesses that were exposed in 2012 CrossFit Opens competition.
Today's workout was a long one with lots of work and lots of rest...
Monday, July 2nd, 2012
A. Snatch, 2.2.2.2.2, work to a set of two, these are not touch n go, and concentrate on tech and form.
Results: 155,155,160,165,165
Felt pretty good on these. My first reps felt pretty clean but got a little sloppy on the second reps. Had trouble staying back and keeping the bar close to body. I'm going to break through this Snatch plateau if it kills me!!
B1. High Bar Back Squat @ 20x1, 8-10 reps x 5 sets, rest 3 minutes.
Results: 185,185,195,195,195
I started with a "manageable" weight because I wanted to make sure the quality of my reps was good and that I maintained the right tempo. The 9th and 10th reps felt pretty miserable (in a good way). I really need to squat more!
B2. Pronated Weighted Chin Ups @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.
Results : 35# x 6 reps
C1. Seated DB Press @ 30x0, 6-9 reps x 3 sets, rest 2 minutes.
Results: KB Press 24kg x 7 reps. Ok, so I didn't do these seated and I didn't use a DB. Was worried about compressing my back when seated.
C2. GH Raises @ 30x0, 10-12 reps x 3 sets, rest 2 minutes.
D. Air dyne Sprint 10 seconds x 10 sets, rest 80 seconds.
Today's workout was a long one with lots of work and lots of rest...
Monday, July 2nd, 2012
A. Snatch, 2.2.2.2.2, work to a set of two, these are not touch n go, and concentrate on tech and form.
Results: 155,155,160,165,165
Felt pretty good on these. My first reps felt pretty clean but got a little sloppy on the second reps. Had trouble staying back and keeping the bar close to body. I'm going to break through this Snatch plateau if it kills me!!
B1. High Bar Back Squat @ 20x1, 8-10 reps x 5 sets, rest 3 minutes.
Results: 185,185,195,195,195
I started with a "manageable" weight because I wanted to make sure the quality of my reps was good and that I maintained the right tempo. The 9th and 10th reps felt pretty miserable (in a good way). I really need to squat more!
B2. Pronated Weighted Chin Ups @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.
Results : 35# x 6 reps
C1. Seated DB Press @ 30x0, 6-9 reps x 3 sets, rest 2 minutes.
Results: KB Press 24kg x 7 reps. Ok, so I didn't do these seated and I didn't use a DB. Was worried about compressing my back when seated.
C2. GH Raises @ 30x0, 10-12 reps x 3 sets, rest 2 minutes.
D. Air dyne Sprint 10 seconds x 10 sets, rest 80 seconds.
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