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.