Decided to change things up today and deviate from this week's programming. I've been feeling a bit overtrained and my back is still a little beat up. I also need a little something in the tank for tomorrow as I will be doing the WOD's from an upcoming competition on Oct. 20th.
20:00 Recovery Row
- Rowed at a comfortable 2:00 pace throughout.
Friday, October 12, 2012
Thursday, October 11, 2012
Thursday October 11th, 2012
Woke up this morning feeling like I'd been run over by a bus. Back still sore from tweaking it the other day during GHD sit-ups, knees sore, right shoulder still feels a bit screwed up from one of my workouts last week. Thought of many excuses not to do this workout today but in the end my conscience won out.
Today definitely wasn't a great day in the gym though. Felt tired and lethargic throughout my workout. Don't know why but rest days have that effect on me.
A. Split Jerk: 185# x 3, 195# x 3, 205# x 2, 225 x 1, 235# x 1
- These have been going really good for me lately but today I was a bit sloppy. Had to press out a few reps in the beginning because I was being slow and lazy getting under the bar. Once I focused on really driving myself down and under the bar I was fine.
B1. Power Clean @ 135#, 10 reps x 5 sets, Rest 1:00
- These were fine. Usually have no trouble at this weight.
B2. Toes to Bar, 12-15 reps x 5 sets, Rest 1:00
- Uggh. Did great with these last week. Today, not so much. 12 reps the first set. All others were 8-10 reps. Don't know what happened here. Just tired I guess.
C. 21-15-9-6-3 Thrusters @ 115#, Rest :45
- Never a good thing to see this at the end of your workout! I really wasn't sure whether I'd be able to get through these sets unbroken. I made it through the set of 21 but had to pause in the rack a couple of times. Took me about :55 to bang out the 21 reps. I failed miserably on the set of 15. Dropped the bar after only 6 reps!! This was more mental than anything else. I pussed out on this and I'm still really pissed at myself. Took about :45 before I picked the bar up and finished the set.
- All other sets were unbroken but they were a grind to get through, especially the set of 9. I think that the whole purpose of this part of the workout is to make 95# feel light as a feather. Hope it works.
Today definitely wasn't a great day in the gym though. Felt tired and lethargic throughout my workout. Don't know why but rest days have that effect on me.
A. Split Jerk: 185# x 3, 195# x 3, 205# x 2, 225 x 1, 235# x 1
- These have been going really good for me lately but today I was a bit sloppy. Had to press out a few reps in the beginning because I was being slow and lazy getting under the bar. Once I focused on really driving myself down and under the bar I was fine.
B1. Power Clean @ 135#, 10 reps x 5 sets, Rest 1:00
- These were fine. Usually have no trouble at this weight.
B2. Toes to Bar, 12-15 reps x 5 sets, Rest 1:00
- Uggh. Did great with these last week. Today, not so much. 12 reps the first set. All others were 8-10 reps. Don't know what happened here. Just tired I guess.
C. 21-15-9-6-3 Thrusters @ 115#, Rest :45
- Never a good thing to see this at the end of your workout! I really wasn't sure whether I'd be able to get through these sets unbroken. I made it through the set of 21 but had to pause in the rack a couple of times. Took me about :55 to bang out the 21 reps. I failed miserably on the set of 15. Dropped the bar after only 6 reps!! This was more mental than anything else. I pussed out on this and I'm still really pissed at myself. Took about :45 before I picked the bar up and finished the set.
- All other sets were unbroken but they were a grind to get through, especially the set of 9. I think that the whole purpose of this part of the workout is to make 95# feel light as a feather. Hope it works.
Tuesday, October 9, 2012
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
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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
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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
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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 8, 2012
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
- 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
- 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
- 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#
- These seemed to go on forever. 75#
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
15:00 on Airdyne
Alternate between 2:00 at 32 kph and 1:00 at 20 kph
Sunday
Light 5k run
Friday, October 5, 2012
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!!! :)
- 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 3, 2012
Wednesday October 3rd, 2012
Definitely experienced some highs and lows with today's workout!
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.
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.
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.
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