Saturday September 28, 2013

3 Rounds for time of the following:

25 Kettlebell Swings @ 55 lbs or 70 lbs your choice

25 Burpees

     - Time was 8:00 on the dot. Unbroken on swings. Steady pace on burpees until the last 10 reps when I tried to sprint through.

Rest about 10-12:00

10 Rounds of

     400M Run

     10 Burpees

     - Time was 27:15. Kept a pretty steady pace throughout. Felt like I was pretty efficient (not necessarily "fast") on the burpees.

Feel pretty good after doing these. 

Friday September 27, 2013

A. High Bar Back Squat, work to a heavy double, only one to two heavy sets.
     - 275# @ 2 sets
B.  Squat Snatch @ 81%, 1 rep x 6 minutes, on the minute, every minute.
     - 155#. Took me a while to warm up to this weight. At first I was missing a bunch of times and getting frustrated. Backed off to lighter weights to get my technique dialed in. Then was fine at 155.
C. Squat Clean @ 77%, 1 rep x 6 minutes, on the minute, every minute.
     - 205#. Had no problem with this weight.
D. Split Jerk off Blocks @ 81%, 2-3 repetitions x 5 sets, rest 1:30 between sets
     - Uh-oh. These felt terrible. My left elbow has been bothering me lately and it affected me at heavier weight. I backed off to 185 (from 215) but still only did about 3 sets.

Thursday September 26, 2013

20:00 of running @ recovery pace

Wednesday September 25, 2013

3 sets of
     - 10 DB Push-Press @ 45# DB's
     - :60 of running
     - :60 rest/walk

3 sets of
     - KB Swings @ 2 Pood
     - :60 of rowing
     - :60 rest/walk

3 sets of
     - 10 Goblet Squats @ 2 Pood
     - :60 Double Unders
     - :60 rest/walk

Tuesday September 24, 2013

Had to take 2 rest days in a row (something I rarely do!!) as I was still feeling wrecked from the Saturday team WOD. Even today I'm still a little sore and had to take some extra time to stretch, foam-roll and warm-up.

A. Front Squat @ 75% throughout, 5 sets of 3, rest 2-3 minutes between sets.
     - Worked with 205#. These felt fine once I warmed up.
B. Strict Press Cluster off blocks, 1.1.1 x 5 sets, rest 2-3 minutes between sets.
     - Did not complete!! Had sharp pain in my upper forearm near elbow. This has been getting worse over last 3 weeks. Kind of weird that it was a pressing movement that caused it to flare up.

C. On the Minute, Every Minute x 20 Minutes of the following:
Odd: 5 Touch N Go Power Snatches @ 58%
Even: 7 Chest to Bar Pull Ups
     - These went OK. Worked with 100# on the Power Snatches and maintained good form throughout.

Saturday September 21,2013

Decided to do the Fitness phase workout which was a long team workout. Sounded like a grinder but nothing too bad. Well, holy shit....I don't even know what to say....this was maybe the most humbling experience in all my years of crossfit. I always feel like traveling totally fucks my training and this was the best example!

I haven't felt this terrible after a workout in YEARS! Head was pounding and felt queasy like I was going to puke. I have done much, much harder workouts than this where I didn't feel half as crushed. I really do hope that this is just a symptom of a rough week as far as having to sit for 12 hours a day in training/ networking events with a 5 hour, traffic filled drive on either end.

Anyway, the workout was...

Teams of 2 complete
1000m of running
6 rounds of
20 front squats
20 Burpee
20 front squats
20 burpees
1600m of rowing

Friday September 20,2013

Yep, more running- about 4 miles or so @ moderate pace

Thursday September 19,2013

Still trying to back off a bit per coach's advice...more recovery work

Recovery run @ about 4 miles

Wednesday September 18, 2013

Light recovery run- 30:00 or so

Tuesday September 17, 2013

At Iron crossfit...

Tabata sit-ups
     -16 reps
Tabata push-ups
     - 10 reps

Then...
 Run 400m
3 rope climbs
Run 800m
2 rope climbs
Run 1200m
1 rope climb

Time- 11:40

Sunday September 15, 2013

A. Front Squat, work to a heavy single, work quickly.
*Let's look for 250 lbs perhaps, or lets see how you are feeling.*

     - Only hit 245. Failed at 265 which pissed me off. Probably shouldn't have pushed it as I'm a little worn down right now from all the volume I've done this week.

B. Snatch, on the minute, every minute x 12 minutes @ 75 %, 1 rep(Power Snatch)
     - Worked up to 150#. Technique is still so inconsistent. Had some really smooth reps and some not so much. Overall my snatch is nowhere near what I want it to be,
C. Clean, on the minute, every minute x 12 minutes @ 75%, 1 rep(Power Clean)
     - 205#. Felt smooth and easy.
D. 3 Sets of the following @ 95%:
12 Kettlebell Swings @ 88 lbs
Sprint 200 Meters

Saturday September 14, 2013

“Self Loaded Grace”
30 Repetitions of Clean and Jerks
Choose a weight that you know you will go unbroken for 30 repetitions or at least 25 repetitions
     - Did 115 and went unbroken. However; had to rest in the rack a bit which slowed me down a lot. Time was 2:00 on the dot. Disappointed with this. I feel like I should be doing Rx Grace in not much more time than this!!!

+
AMRAP 15 Minutes of the following @ grinder pace:
Row 500 Meters
10 Pistols
5 Wall Walks
     - Got 5 or 6 rounds. I don't remember. Only tough part was the wall walks. They got really tough toward the end.
+
Rest 5 minutes
+
AMRAP 15 Minutes of the following @ grinder pace:
Run 400 Meters
25 Meter Sled Drag @ moderate weight
1 Rope Climb
     - 5 rounds plus partial run. Much easier than the previous AMRAP!

Friday September 13, 2013

A. Front Squat @ 33x1, work to a heavy single, do not work to a max, I see you hitting perhaps 225 lbs to 235 lbs for this portion.
     - Did 225 and did not feel too difficult. Did not try 235 though
B1. Weighted Supinated Pull Up, 3-4 repetitions x 5 sets, rest 2 minutes between sets
B2. Weighted Ring Dips, 3-4 repetitions x 5 sets, rest 2 minutes between sets.
     - 45#
C. On the Minute, Every Minute x 14 Minutes of the following:
5 Chest to Bar Pull Ups
Run 100 Meters
     - These were pretty tough. Got through all sets unbroken though

Wednesday September 11, 2013

A1. Close Grip Bench Press @ 22x1, 3-4 repetitions x 5 sets, rest 3 minutes.

     - Worked up to 3 reps @ 205#

 

A2. Muscle Ups Cluster, 2.2.2 x 5 sets, rest 3 minutes.

     - Not too bad on these. Some false grip, some no-false grip with big kip. The no-false grip reps felt better today for some reason

 

B. 3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Burpees

*Rest + Walk for 60 seconds*

+

3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Box Jumps

*Rest + Walk for 60 seconds*

+

3 Sets of the following @ High Aerobic Effort:

Run 200 Meters

15 Kettlebell Swings

15 Wall Balls

*Rest + Walk for 60 seconds*

 

     - Shit, this was a lot of volume today! Took me over an hour and 40 minutes (of course much of that tim e was rest). 

Tuesday September 10, 2013

A. High Bar Back Squat, work to a heavy triple, only one to two heavy sets for this portion.

     - 2 sets @ 265#

B. 1 Snatch Push Press + 1 Snatch Balance x 8 sets, rest 1:30 between sets.

     - Worked up to 185#. Haven't done these in a while.

C. 1 Power Snatch @ 80% x 10 sets, rest 1 minute between sets.

     - Tech. felt much better today. Did a better job of finishing second pull. Still have a lot of work to do here. I worked up to 155#. Had some good reps and bad reps at this weight!!

D. AMRAP 7 Minutes of the following:

5 Deadlift @ 225 lbs

5 Lateral Burpees

15 Double Unders

     - 8 Rds. + 5 D/L. Didn't miss any Double Unders which made me happy. Moved pretty well through this one. Not blazing fast but not too bad.

Monday September 9, 2013

A. Thruster, work to a 1 Rep Maximum.

     - Only got 205. Failed twice at 210 (not even close!). I later realized that the last time I did these I started from the rack (I hit 210 last time) !!. Today every rep was from the ground and I went right into squat clean on each rep. I think this was much harder.

B. 1 Power Clean, every 30 seconds for 8 minutes @ 65%  (165#)

C. 1 Power Clean, every 30 seconds for 6 minutes @ 75%   (185#)

D. 1 Power Clean, every 30 seconds for 4 minutes @ 80%  (205#)

     - Technique was solid today and reps felt smooth and light

 

E. Pendalay Barbell Row @ 30x1, 4-5 repetitions x 5 sets, rest 2 minutes between sets.

     - 155#

Sunday September 8, 2013

Snatch technique work
     - Worked on Squat snatches and pulls. Only worked up to 165#. My technique was off today. Had trouble getting the bar to my hips @ heavier weight

Saturday September 7, 2013

3k run:12:30
     - Heart rate was pretty consistently in the 160's. Pretty disappointed with this time. I may retest tomorrow.

15-12-9

Power snatch @95#

Burpees

     -time was 4:15

Rest as needed/long period of time
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Overhead Squats @ 75/45 lbs
15 Burpees
Rest + Walk 60 seconds + Repeat
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Push Press @ 95/65
15 Step Down Box Jumps
Rest + Walk 60 seconds + Repeat

Friday September 6, 2013

A. 10 Minutes of Stone Tech Work
     - played around with single reps of stone shouldering. Worked up to 135# 
B. 10 Minutes of Kipping Handstand Push Up Tech Work
C. 10 Minutes of Wall Walk Tech Work
+
For Time of the following:
30 Kipping Handstand Push Ups
30 Kipping Pull Ups
15 Kipping Handstand Push Ups
15 Kipping Pull Ups
     - major clock snafu. When I started it was counting up from 9:00. When I finished it was counting down from 9:00!!! Therefore I have no idea what my time was. However;I can say that I did a lot better than I thought I would. Both sets of pull ups were unbroken and fairly easy. Didn't butterfly but did a tight gymnastics kip. HSPU's of course slowed me down. My first round started with 2 sets of 5 reps. After that did a few sets off 2-3. Then singles. I actually got in a pretty good rhythm with the singles as I was getting back on the wall every 5 seconds or so.

Wednesday September 4, 2013

A1. Close Grip Bench Press @ 22x1, 4-5 repetitions x 5 sets, rest 2 minutes.
     - Worked to 195#

A2. AMRAP(-4) Pull Ups x 5 sets, rest 2 minutes.
*Go about 4 less every time on the pull ups, so lets shoot for 18-20 pull ups, every time, fight for it!*
     - First set 30 reps, all other sets = 21 reps
     - Feel pretty good about these. Probably could have squeezed out another 4-8 reps on the first set if I went all out. Last time I did AMRAP pull-ups was probably about 3 years ago at CFNE!! I got about 34 reps if I remember right.

B. 4 Sets of the following @ 90% aerobic
25 Double Unders
10 Burpees
Row 250 M
*Walk 60 seconds + repeat*
+
4 Sets of the following:
20 Double Unders
8 Burpees
Row 200 M
*Walk 60 seconds + repeat*
     - This sounded sooo easy but it actually sucked!! Maybe I was just spent from all those pull-ups but I was dog tired going into each set. Did the double unders unbroken, burpees were OK but row times were sssllloooowww. Only able to hold a pace of 1:45 - 1:50.

Tuesday September 3, 2013

A. Front Squat, work to a heavy double. Do this in limited sets. So for instance, do not do 4 heavy sets of 2, do one to two heavy sets of two. Build up quickly!
     - 2 warm-up sets @ 135#, 185#. Then, 2 work sets @ 225#, 245#
B. Power Snatch @ 75%, 1 repetition x 8 sets, rest 1:30
     - My technique on power snatches has been terrible lately. I can tell that I'm not finishing my pull and my footwork is all over the place. I haven't done this in a while but I switched to split snatches and the reps felt much smoother. I worked with 155#. I plan on doing some tech. work at light weight later this evening.
C. Power Clean @ 78%, 1 repetition x 8 sets, rest 1:30
     - Worked with 205 then 225# at the end. These felt pretty good.
D. 100 Kettlebell Swings for Time @ 70 lbs
     - Time was 4:50. This was a bit of a disappointment. I pictured doing a really big first set (at least 50 reps) and then maybe 2-3 more sets. I only managed 35 my first set, then 15, then 10's the rest of the way through. These were tough. I was sweating like Shaq in the 4th Quarter and it was hard just to not lose my grip!!

Monday September 2, 2013

A. Overhead Squat @ 20x1, work to a heavy single,
     - Worked up to 245....big PR!!! Previous was either 225 or 230#. I did miss my first attempt because I got soft through the midline just before coming up. Second attempt was really solid.
B. Strict Press Cluster, 1.1.1.1 x 5 sets, rest 2-3 minutes between sets.
     - Worked with 135#. Didn't have any more in me today
C. On the Minute, Every Minute x 12 Minutes of the following:
5 Power Clean and Jerks @ 155 lbs
5 Toes to Bar
     - First 6 sets were not that tough. Then the walls started to close in and :30 rest did not seem like enough!!! Pwr Cleans were fine. It was the TTB's that were sketchy at the end.

Friday August 30'2013

A. Power Snatch @ 78%, 2 reps x 5 sets, rest 1:30 between sets
     - didn't do that well on these today. Left shoulder is still killing me on snatch movement. I worked up to 155 but reps not feeling smooth at all at this weight.

B. Power Clean @ 74%, 2 reps x 5 sets, rest 1:30 between sets
     -worked up to 225
C. Split Jerk off Blocks @ 76%, 2-3 repetitions x 5 sets, rest 1:30 between sets
     -worked up to 215@3 reps. These felt really good today. Feel like my split jerk technique is pretty solid.
D. 4 Sets of Row Sprint, 1 minute of work x 4 minutes of rest
     - all sets@ less than 1:30
+
4 sets of Sled Sprint, 30 meters @ 90 lbs load, rest 3 minutes
     -These were super easy
+
4 sets of Airdyne, 60 seconds @ 80%, 60 seconds @ 50%
     - fast sets@about 400 watts. Slow sets@about 200

Saturday August 31,2013

35 Minutes of the following @ 75% effort:
Run 400 Meters
25 Wall Balls
25 Kettlebell Swings @ 53 lbs
*Rest 2 minutes between each round completed*
     -this started off not that bad and then got pretty miserable about halfway through. Ended up doing 6 rounds total which each took about 3:30 -3:45. Wallballs and swings were all unbroken, runs got pretty slow by the end I think.