Tuesday October 9th, 2012

A. Row x 1000 Meters @ 80%, for every 500 meters, take off 10 seconds of your best 500 meter pace

     - Rowed a 3:13 which ties my PR! Pretty happy with this. This took definitely more than an 80% effort and I paid the price (we'll get to that in a second!)
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Rest 5 minutes
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B. 10 sets of the following:
30 seconds of double unders/ 30 seconds rest

     - I have been failing miserably at Double Unders lately. Used to be able to consistently hit close to 100 with no problem. Lately I have been struggling to do sets of 30. Have experienced a lot of tightness in my Achilles (both feet) which I just can't understand. Anyway, today went OK with these. For the most part, I was going pretty much unbroken on each :30 set.
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Rest 5 minutes
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C. Row x 1000 Meters @ 80% effort, for every 500 meters take 10 seconds of your best 500 meter pace

     - Here is where I paid the price for going out too hard on that first row! I rowed a 3:29 which is a pretty slow pace for me at this distance. Oh well...at least I get to feel good about that 3:13!
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D. GHD Sit Ups x 10 fast reps x 5 sets

     - This will be the last time I do GHD sit-ups for a long, long time. The last few times I've done these, they have felt uncomfortable because of the back issues I've been having. Today they felt miserable and I just hope I didn't really screw myself up. Kind of ironic because I feel like my back has improved a lot from doing Back Extensions and GHD raises. But then I turn upside down on the same piece of equipment and it destroys me!! Off to the Chiropractor later today!

Monday October 8th, 2012

A. High Bar Back Squat @ 40 lbs of chains @ 22x1, 2-3 tough reps x 5 sets, rest 2 minutes.
     - 185 x 3, 195 x 3, 200 x 3, 205 x 2, 210 x 2

B1.  Squat Clean @ 205 lbs x 1 rep x 10 sets, rest 1 minute.
     - No misses but this felt pretty heavy today

B2.  Close Grip Bench Press @ 30x1, 2 tough reps @ 195 lbs x 10 sets, rest 1 minute.
     - The weight was fine but right shoulder not feeling good today

C1. Front Rack Walking Lunges x 15 reps @ moderate weight x 3 sets, rest 1:30
     - These seemed to go on forever. 75#

C2. Single Arm DB Press @ 8-10 reps x 3 sets, rest 1:30

     - 45# x 10 reps, 50# x 7. See comment above about shoulder

Saturday and Sunday October 6th and 7th

Saturday:
   15:00 on Airdyne
   Alternate between 2:00 at 32 kph and 1:00 at 20 kph

Sunday
     Light 5k run

Friday October 5th, 2012

A. Work up to a heavy one rep snatch
     - 180#: At last a PR on the Snatch. I really wanted to see 185 but I'll take 180 for now. I definitely have it in me. Just have one major flaw I have to fix and that's pushing up against the bar in the receiving position.

B1. Deadlift @ 30x0, 2 tough reps x 8 sets
     - All sets at 335#. Pathetic!!...Still awful at deadlifting. Used to be able to pull 375 for 3 reps without much difficulty.

B2. Pronated, weighted pull-up, 1 heavy single x 8 reps
     - Worked with a 50# weight vest and a 44# Kettlebell. Not sure if 94# is a PR or not. It's been forever since I maxed out on weighted pull-ups.

C. 10-9-8-7-6-5-4-3-2-1: Wall Ball, Pull-Ups
     - Time was 3:43. I feel like I killed this one. My butterfly pull-ups were a little bit hit or miss but other than that I moved fast and didn't feel tired. Wall Balls are my bitch!!! :)
   

Wednesday October 3rd, 2012

Definitely experienced some highs and lows with today's workout!

A. Split Jerk, Work to a 1 rep max

     - 260# - This was a 10# PR and felt great!! I feel like I had a bit more in me but decided to quit while I was ahead. I don't feel like my overhead strength has gotten much better but my Jerk technique and speed under the bar has definitely improved.

B1. Squat Clean Cluster, 1.1.1 x 5 sets, rest 1 minute
     - Meh...I did shitty on these today. Something just felt a little off.

     - 185 x 3, 195 x 3, 205 x 2 (missed on third rep),  205 x 2 (missed on third rep), 195 x 3

B2. Kipping Handstand Push Up Cluster, 2.2.1 x 5 sets, rest 1 minute.

     - These were AWFUL today. I don't know what was wrong with me. My technique was poor and I felt incredibly weak in my shoulders. Lots of misses on these. HSPU's remain my biggest "Goat" in CrossFit.

C1. Barbell Good Mornings @ 50x1, 6-8 reps x 3 sets, rest 1:30
     - 95x8, 135x8, 155x6

C2. Toes to Bar x 12-15 reps x 3 sets, rest 1:30

     - I did really well on these. Got 15 reps each set and felt fast and fluid with my kipping.

Tuesday October 2nd, 2012

Love Tuesday workouts. Always feels good to do light aerobic work after a tough day of heavy lifting.

Today's workout...

20 sets of 250M Row @ 85%, :45 rest
     - All sets were below :50 which was the goal. Tried to row at a sub 1:40 500M pace. This definitely felt like an 85% effort. Not easy but not ass-kicking either.

Monday October 1st, 2012

Feel pretty good today. Little tight in the hammies from all the heavy KB Swings on Saturday but other than that feel pretty well recovered.

A. Front Squat @ 31x1, 2.2.1.1 @ 40# Chains
     - (All weights not incl. chains) 195 x 2, 195 x 2, 205 x 1, 205 x 1
     - All sets felt tough but form was pretty good. I can feel how much better my core stability has gotten when Front Squatting!

B1. Overhead Squats @ 20x1 x 3 reps x 10 sets @ 155#, rest 1:00
     - No misses and all reps felt pretty solid. I power snatched first rep from the ground on each set as that will be the standard for a Competition later this month.

B2. Chest to Bar Pull-Up Cluster, 4.4 x 10 sets, rest 1:00
     - These felt tough today for some reason. Shoulders were smoked from the OHS I guess

** Did a few Split Snatches @ 165# to feel these out. I have not been doing much power snatching lately. This is just heavy enough that I can't get away with sloppy form. Need to practice these some more before the comp.