Friday November 30, 2012

A. Split Jerk: Work up to 245# single. No more, no less.
     - Haven't done these in a few weeks. Felt pretty good today.

B. Clean and Jerk - 1 rep @ 200# every minute on the minute for 10:00
     - These went pretty well. I did all Squat Cleans.

C1. Front Squat Cluster @ 80%, 1.1.1 x 3 sets, rest 1:30

C2. CTB Pull-Up Cluster, 4.4.4 x 3 sets, rest 1:30
     - Not feeling real strong on pull-ups lately. Kipping has caused some pain in my right shoulder so, I haven't been doing Butterfly kip at all and I am trying to really stick to a tight, connected gymnastics kip. These went OK though.

Overall, my shoulder has been holding up fine this week. Much less pain than 2 weeks ago and I really haven't been icing or taking any NSAID's. I think the rest last week helped.

Wednesday November 28th, 2012

A. For time...
     15 Thrusters
     25 Airdyne Calories
     15 Thrusters

     Time = 2:24. I feel like I did pretty well on this one. I have gotten soooo much better at Thrusters over the last few months and I can say that I no longer fear this movement. I feel really good about this.

B. 15:00 of 'Zone 1' Row
     Pace was about 2:02 throughout

Tuesday November 27th, 2012

Today's workout crushed me for some reason. On paper none of these intervals should have been THAT hard but, I really struggled today with stamina.

3 Minutes of the following:

5 KB Front Squats @ 20 kg

5 Burpee Pull Ups

Rest 3:00 minutes

3 Minutes of the following:

10 KB Swings @ 55 lbs

5 Step Down Box Jumps @ 30 inches

Rest 3:00 minutes

3 Minutes of the following:

10 Walking Lunges w/ kb rack position @ 16 kg

5 Burpees

Rest 3:00 minutes

3 Minutes of the following:

8 Hang Power Cleans @ 115 lbs

5 Toes to Bar

Rest 7:00 Minutes

Repeat Sequence Above.

Monday November 26th, 2012

Although I trained 5-6 days last week, it was a light training week by design so today felt like "back to work" in a lot of ways. Somewhat tough getting back into the groove of waking at 4:30 AM and training at 5:45 AM! Sure was nice getting a little extra sleep last week!

A. Work to a 3RM Hi - Hang Squat Snatch
     - I did these a few weeks ago as clusters of 1.1.1 so I had a pretty good idea of what I wanted to shoot for. I got 155# no problem. I made my first 2 at 160# but missed my 3rd rep. Could have easily had this I just rushed it a little bit. Otherwise, I was honestly pretty happy with how these felt today. Form was solid considering that I haven't snatched in a couple weeks and shoulder felt good.

B1. Back Squat Cluster @ 20x1, 1.1.1.1.1 x 3 sets, rest 2:00
     - All sets @ 245#. These felt pretty good.
B2. Muscle Up Cluster 2.2.2.2.2 x 3 sets
     - This was the part of today's workout that worried me due to my shoulder. I have to say my first couple of sets didn't feel good at all. My shoulder loosened up more and more as I did more reps but these definitely felt much harder for me than they usually do. I did miss one rep in one of my later sets but I was happy to just get through this and know that I could do these without hurting myself.


C. Row Sprints :15 Work/:15 Rest x 20 sets
     - These weren't too bad. I held at least a 1:35 consistently throughout.

So, shoulder is holding up OK. I'll be feeling this workout tonight and tomorrow for sure but I will be sure to ice. I realized that one thing I haven't complained about in a while is my back and I could not be happier about that!

Saturday November 24, 2012

A. 5 Rounds of
     - 10 Front Squat @ 115#
     - 10 Toes to Bar
      - Rest 1:00


B. 5 Rounds of
     - Row sprint 100M
     - 10 Pull-Ups
     - Rest 1:00

C. 10:00 Up Ladder of...
     - Heavy KB Swing (70#)
     - KB Goblet Squat
     - Box Jumps

     - 10 Rounds. This was pretty tough

Wednesday November 21, 2012

A. High Bar Back Squat @ 80% x 2 reps x 5 sets, rest 3 minutes between sets.

     - 245# used on all sets
B1.  Conventional Deadlift @ 20x1, 2 reps @ 320 lbs x 5 sets, rest 1 minute.
B2. Step Down Box Jumps @ 30 inches, 12 reps x 5 sets, rest 1:30.
C. On the Minute Every Minute x 10 minutes x 8 reps of lateral Burpees over barbell.

Tuesday November 20th, 2012

A. 10 sets of the following:
30 seconds of double unders/30 seconds rest

     - Did OK on these sets were anywhere between 40-65 reps
+
B. 5 min row @ 50%

     - Pace was about 1:52
+
C. 10 sets of the following:
30 seconds run @ 90%/30 seconds run
+
5 min row @ 50%

     - Again, pace was in the low to mid 1:50's
+
10 min Airdyne @ 50%

Shoulder seems to be responding pretty well to the extra rest. Still clunking and clicking a lot with overhead motion but less pain. I have been taking 500mg of Naproxen twice a day for an unrelated issue (knee) and I'm sure that is also a big reason for the reduced pain and inflammation.

Monday November 19th, 2012

A.  Front Squat @ 85%  x 2 reps x 5 sets, rest 3 minutes between sets.

     - All sets at 225#

B. Hang Power Clean Cluster Above Knee @ 210 lbs, 1.1 x 5 sets, rest 3 minutes between sets.

C. Back Extensions @ 30x1, 12-15 reps x 3 sets, rest 1:30

D. Airdyne x 10 seconds all out effort x 10 sets, rest 1 minute.

Saturday November 17th, 2012

Light aerobic day today...

4 Rounds of...
     - 400M Run
     - 500M Row

Time was 14:55. This is more or less where I expected to be.  I tried to maintain a consistent pace through all 4 rounds and not try to kill myself.

Friday November 16, 2012

I went off-plan a little bit today. My excuse was that I needed a workout that did not involve any shoulder-centric movements.

I decided to do a CrossFit benchmark WOD that is one of my favorites...

"Christine"
3 rounds of
500M Row
12 Deadlifts @ bodyweight (190#)
21 Box Jumps @ 20"

Time was 8:33. This was a PR by about :20 and I'm pretty happy with this. I can recall a few years ago when I briefly held the CFNE gym record with a time of 9:40! Only way to shave much time off would be to push harder on the rows. My last 2 rounds were at about a 1:50 pace.

I cashed out with 30 Unbroken Doubles Unders every minute on the minute for 10:00. I did pretty well with these and only screwed up a couple times.

Wednesday November 14th, 2012

A. Power Snatch Cluster @ 155#, 1.1.1 x 3 sets
     - I did OK with these. I had to stick to split snatches. My footwork was sloppy and I was landing with my feet out too wide doing regular Power snatches. I used to be way better at Power Snatches than Squat Snatches. But my squat snatch technique has evolved and now it's the opposite.

B1. Speed Deadlift, 12 sets of 2 reps @ 55% of 1RM, Rest :30
     - Did these at 225#
B2. Close Grip Bench, 12 sets of 2 reps @ 30% of 1RM, Rest :30
     - Thought that the 30% might have been a typo?? I did these sets with only 95#.

D. Squat Snatch Cluster @ 115#, 7.7 x 3 sets
     - Clusters of 7 and 7?? Really??!! I thought that these would be tough and they were. First set not so bad. 2nd and 3rd sets, especially during the second cluster of 7 were VERY tough.My technique broke down a little bit as I got fatigued and I let the bar get away from me a couple times. No misses but admittedly , I took a looooong time between my last 2 clusters.

My shoulder was acting up a little bit and I definitely felt some impingement during the snatches. Pain level only about a 2-3 today. I did pop a couple of Ibuprofen before my workout.

Tuesday November 13th, 2012

Shoulders are still not feeling right but a little better than the last couple of days. Pain is most intense near my right armpit where the bicep tendon meets the shoulder joint. The movement that is giving me the most amount of trouble by far is pull-ups - kipping, strict, doesn't matter. Pressing movements are surprisingly not bothering me much at all. Best case, this is some RC tendinitis. Worst case - well, I don't even want to go there!!

1. AMRAP 7:00 of
     150M Row
     5 Double KB Cleans @ 20kg
     5 Double KB Jerks @ 20kg

    - I managed 6 rounds + 100M Row

2. AMRAP 7:00 of
     25 Double Unders
     10 KB Snatch @ 20kg
      5 Step-Down Box Jumps

     - 6 Rounds + 25 Double Unders + 3 Snatches

3. AMRAP 7:00 of
     - 200M Run
     - 10 Burpees

     - Lost Round count. My best guess is 5 Rounds + 100M Run

4. AMRAP 7:00 of
     - 15 Cal Airdyne
     - 10 KB Swings @ 32kg

     - Again, lost round count. I think I got 4 full Rounds + 15 Cals

Sunday November 11th, 2012

This was a scheduled rest day but I decided to get Monday's workout done since I was stuck at the gym for 2 hours anyway and this was a more efficient use of time for me. Work schedule is tough this week so may struggle to get some of these longer workouts in.



400M Run: Time was 1:10. Did this run from starting line straight through to 400M marker so I was not slowed down by turnaround.

A. Front Squat
     - 1. Work to a 1 Rep. Max
          - I hit 265# which is a new PR for me. 265 felt like 260 did the last time. It didn't feel easy but it didn't feel that hard either. Just the same, I decided to quit while I was ahead and walk away feeling good about the PR. I WILL hit 275# before the end of 2012.
     - 2. AMRAP @ 85%. I did this at 225# and managed 4 reps. This felt tough. Maybe I was a bit worn out from my 1 rep work sets, not sure.
     - 3. This was originally supposed to be 5 sets of 3 reps @ 215#. However; I modified this since I did #1 and #2 which were not originally part of today's program. I ended up doing only 3 sets of 3 reps @ 205#.

B1. Hang Power Clean Clusters @ 205#, 1.1.1 x 5 sets, Rest 1:00
     - Got these with no misses

B2. Weighted Ring Dips
     - DNC !!! I did not complete these because I have decided to pretty much shut it down for a week on shoulder intensive movements. My shoulders feel severely overtrained and I need to see how I respond to some extra rest.

C. AMRAP 5:00 of Walking Lunges @ 145#
     - OK, so anyone who has read my blog knows that I hate these and they are a brutal movement for me. So, this part of the workout was almost on the level of that shit show from a coupld months ago with the 150 thrusters at 115#!! This was really, really not fun for me.
     - I completed 65 reps. My strategy was to complete 10 steps and rest for about :15-:20. I also had to avoid touching my knee with any impact. My left knee developed some fluid buildup right on the kneecap and I didn't want to make things worse by impacting it with heavy weight.

D. Back Extensions with Dumbell, 3 sets
     - First set with 20#, last 2 with 25#

E. Banded Good mornings, 5 sets of 20 reps. All sets done with blue band.

Saturday November 10th, 2012

I. 21-15-9
     - Power Clean at 135#, Ring Dips
     - Time was 3:18. Not sure but I think this is a really good time. First round was unbroken and very fast paced. Had to break once during set of 15 and set of 9 on both movements.


II. 5 Sets of the following
     - 10 Thrusters, 100M Run, Rest 1:00
     - Each set was about :41-:42

III. 5 sets of the following
     - 10 Pull-Ups, 100M Run, Rest 1:00
     - Sets were :37-:38
     - Did Butterflies the first round and they felt sloppy and loose. Did all other sets with a strict, straight-legged gymnastics kip and they felt much better.

My shoulders - especially my right shoulder feels really shitty today and this week in general. I was supposed to do another short workout with muscle-ups and I just wasn't feeling it today. May have to take some time off from shoulder-intensive movements until this sorts itself out.

Friday November 9th, 2012

30:00 Row for Calories
     - Calories rowed = 540
     - I did not hit this one at 100% as this was supposed to be a light active recovery day for me. It was hard to know how to pace this because I rarely row for longer than 15-20 minutes and when I do it's usually as a recovery piece.
     - Was feeling pretty lousy this morning with all the usual aches and pains - back, right knee, shoulders. I feel much better after today's workout!

Wednesday November 7th, 2012

Today's workout was a really tough one. Took me almost an hour and a half and most sets had pretty short rest in between.

A. Hang Snatch Cluster, 1.1.1 x 3 sets, Rest 3:00
     - Did all 3 sets at 155#. Was hoping to hit 165. I actually made an attempt on my 3rd set and missed. Again, I think I'm not aggressive enough in my 3rd pull sometimes. Anyway, I shook it off and dropped down to 155.

B1. Deadlift, 20x1, 2-3 reps x 10 sets, Rest :45
     - All sets at 315#. Kept form consistent with no rounding of the back. This weight felt heavy but not dangerously heavy.

B2. Weighted Pronated Pull-Up Cluster, 1.1 x 10 sets, Rest 1:00
     - All sets with 53# KB

C1. Squat Clean Cluster @ 135#, 5.5 x 3 sets, Rest 1:00
     - These were challenging. Especially the second cluster of 5.

C2. CTB Pull-Up Cluster, 7.5 x 3 sets, Rest 1:00
     - Was happy to get through all of these unbroken. My grip was pretty fired from everything I did today. Shoulders still feel shitty on pull-ups due to some rotator cuff tendinitis I think.

Tuesday November 6th, 2012

Very successful day in the gym today. I felt like I maintained a great pace through all 5 of these workouts.

1. 5:00 AMRAP of 5 Toes to Bar, 25 Double Unders
     - Score 9 Rounds + 15 reps. I felt like I crushed this one. Messed up 2-3 times on Double Unders but other than that I did really well. Lost my kip on last round of TTB's but still did reps unbroken.

** 5:00 Rest

2. 5:00 AMRAP of 10 Wall-Balls (w/ 30# WallBall), 10 Cal Airdyne
     - It's been a while since I used the 30# WallBall and it took some adjusting to. Main thing was that I had to adjust my distance from the wall because I wasn't getting the same bounce off the wall that I'm used to. First few reps sloppy but OK after that. Kept Airdyne pace at > 30 kph. Not blistering fast but not dog slow . I think I got 5 rounds

** 5:00 Rest

3. 5:00 AMRAP of 10 OHS @ 65#, 10 Burpees
     - This WOD was the worst of the 5 for me. Was not expecting this to be so tough. My burpee pace was not great. OHS's were unbroken (as they should be using Women's weight!) but started feeling awkward towards the end. 5 Rounds on this WOD.

** 5:00 Rest

4. 5:00 AMRAP of 10 Box Jumps, 10 Airdyne Cals
     - Box Jumps were good today. Airdyne pace again at about 30 kph. 5 or 6 rounds on this, I forget

** 5:00 AMRAP of 5 KB Clean and Press @ 2 35# KB's, Run 100M
     - Got done with my 10th run right as clock hit zero so, 10 full rounds! This WOD felt the fastest and easiest of them all.

Monday November 5th, 2012

Today's workout felt "heavy"! I definitely have a date with a Foam Roller when I get home tonight!

A. Front Squat: 5 sets of 3 reps @ 80%
     - I worked with 210#. Felt pretty good on these today.

B1. Above the Knees Power Clean Cluster 1.1.1.1 x 5 sets, Rest 1:00
     - Weights used were: 185, 205, 210, 215, 220 (failed on very last rep)
     - These got very tough. I started Split Cleaning at 210 I think. Technique was OK.
B2. Close Grip Bench Press Cluster @ 20x1, 1.1.1 x 5 sets, Rest 1:00
     - I wasn't sure how heavy to go on these. Had to feel this out a bit. Started at 185 and worked up to 205. I had some problems keeping my shoulders actively engaged by retracting my shoulder blades. I caught myself shrugging and felt all sorts of pain whenever I let that happen. My shoulders have really been feelin worn out lately.

C1. Front Rack Walking Lunges @ 11x0, 4-6 reps x 3 sets @ "heavy weight"
     - These felt miserable today. Haven't done these in a couple weeks and I don't miss this movement!
     - First set was supposed to be @ 165# but I forgot to put the second plate on....oops! Ended up doing an unbalanced set with 150# !!! 2nd and 3rd sets were at 185# and these sucked!!!

C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, Rest 1:30
     - I had the same experience with these as I did last week. First set felt incredibly awkward and I was feeling some pain in the back of my knees for some reason. 2nd and 3rd sets felt better but these were difficult for me today.

Overall, left the gym feeling like I pushed myself and got stuff accomplished today. Workouts like this can feel boring and tedious but they are also effective and necessary.

Sunday November 4th, 2012

This was a scheduled Rest Day. However; I was feeling restless! I had planned to do 2 of the WOD's from the Garage Games Competition at CrossFit Southie next weekend but I ended up backing off this plan somewhat.

A. Work up to heavy weight of the following complex:
     - 2 Power Clean, 2 Front Squat, 2 Shoulders to Overhead
     - I worked up to 225# which felt pretty solid actually. 225 was tough but I may have been able to hit 235. I decided not to push it though.

B. 3 Rounds (not for time)
     - 5 Squat Snatch @ 115#, 30 Double Unders, recover fully between rounds
     - Did this to just to work on consistency of skills. Shoulders started feeling a little beat up.

Saturday November 3rd. 2012

A. 6:00 Row for Calories
     - I hit this one at about 90%. I was aiming for a pace of about 1:42/500M. I ended up rowing at a pace of 1:42.8. Calories rowed were 140.
   
5:00 Rest

B. AMRAP 10:00 of
     - 25 Double Unders, 10 KB Snatches (5/Arm) @ 24kg
     - The snatches went much better than they did last week and the shoulder is feeling better. Double Unders were fine today and I only messed up a few times. Most sets unbroken. Final rounds were 11 even. I feel like I did really well on this one.

5:00 Rest

C. 5 Rounds for Time
     - 100M Run, 10 Deadlifts @ 185#, 10 Lateral Burpees
     - Time was 5:20

Friday November 2nd, 2012

Today's workout featured some all-out intensity, short time duration intervals with full recovery in between. I liked doing these as I think that my work capacity could be better at this short time domain stuff.

A. 4 sets of...
     - 5 Power Snatch @ 115#, 12 Burpees, Rest 4:00 between sets
     - My times were :37, :38, :37, :38. How is that for consistency?! I tried to focus on being smooth and efficient on the snatches and balls-out on the Burpees.

B. 4 sets of...
     - 10 Thrusters @ 105#, Run 100M, Rest 4:00 between sets
     - Times were :38, :38, :37, :37. Again, pretty consistent and I'm pleased with how these went.

C. 10:00 Recovery Row (Zone 1)