Sunday February 10, 2013

3 rounds of....

15 Front Squats @ 75 lbs
10 Chest to Bar Pull Ups
15 Box Jumps @ 24 inches
10 Ring Dips
15 Overhead Squats @ 75 lbs
10 Regular Pull Ups
15 Burpees
10 Handstand Push Ups
20 Calories Row
*Rest 4 minutes between sets*

     - I did  great on this workout EXCEPT for the goddamn HSPU's!!! I was about 4:00 into each round when I got to the HSPU's and those cost me an insane amount of time. Form was awful and I had no strength in my shoulders after the Burpees, Pull-Ups and OHS's. This is such an embarrassing weakness I am going to try to attack this every week. I don't even care if it's too late to improve before Opens. I'm just sick and tired of being so bad at these.
     - Times were 5:58, 7:22, 7:53

Friday February 8, 2013

A. Strict Press: Work to heavy single
     - Worked to 155# (not a PR). Missed @ 160#. I am really just awful at these and have hardly improved at all since 2008! Just need to work them more consistently I guess.

B. For 10:00 complete 1 Power Clean + 2 Push Jerks every minute on the minute.
     - Started at 185#, finished at 205#. These felt pretty good any I maybe could have gone a little heavier.

C. For time...
     - 35 KB Swings @ 70#, 35 Burpees, 40 Cal Airdyne
     - Time 5:02. I feel like I did really well on this. Got the swings unbroken and did the burpees at a good steady pace.

Wednesday February 6, 2013

My back is definitely feeling the Deadlifts from yesterday's workout!! The good news is that it's not the same kind of pain that I was feeling when my back was out of alignment. It's more like the "good sore" that I would feel after an intense training session with D/L's.

Anyway, despite my soreness I was determined to get into the gym and attack today's workouts. I never like to follow a bad training day with a REST day, lol!

A. Max Cal Airdyne for 10:00
     - Total Cals: 230. Given that this was my first shot at this, I feel OK with the result. The strategy of :30 at a hard pace and :30 at a slight backoff pace served me well. Next time, I will try to sustain a harder pace on the back-off intervals. The positive thing is that I felt like I had a little left in the tank.....not a ton but a little!

B. AMRAP 12:00 of the following...
     - 12 Shoulder to overhead @ 115#
     - 8 Toes to Bar
     - 4 burpees

     - Talk about a workout that does not favor my strengths!!...wow! The push-presses concerned me the most. I know that I have a hard time with that many reps at this weight. If I had been Masters eligible last year, the 18:00 WOD with the push-presses probably would have cost me a shot at the Games.
     - I deliberately broke up the push-presses and TTB's right from the start and made it possible to sustain a  moderate but steady pace.
     - Final score was 7 rounds plus 4 reps. I am pretty pleased with this result. Not world class or anything but good for me considering that these are not real strong movements for me.

Tuesday February 5, 2013

A. Front Squat: Work to heavy single
     - Worked to 245#. These felt decent today.

B. 10 Rounds of
     - 2 Deadlift @ 335#
     - 4 HSPU

     - This was supposed to be 365# D/L and 8 HSPU's
     - Even being scaled, this was a total fucking disaster. Probably one of the most humbling workouts I have ever done. Felt like it was my first day of CrossFit today. It was really that fucking bad.
     - Time: 19:05 (Not 9:05, NineTEEN zero five!!!!!)

Monday February 4, 2013

A. Snatch: Work up to 90% of best Snatch
     - Worked up to 190#
     - OK, so no my best Snatch is not 210#, lol! However; I felt great today. Better than I've felt in a while on the Snatch. I hit 185 like it was nothing. My one and only miss was my first attempt at 190 and it was because I was thinking too much and not aggressive enough. Second attempt felt really smooth and easy. No step forward, no awkward internal rotation of my shoulders.

B. Clean and Jerk: Work up to 90% of best C&J
     - Worked up to 250# but missed on the jerk part of both attempts. I can definitely get this but I didn't push it. The 250# on the clean is actually a 5# PR for me!!

C. 3 Rounds of...
     - :30 No push-up burpees
     - :30 Hang Pwr Clean @ 115#
     - :30 Airdyne Cals

      - Burpees were about 18 per round, Cleans 18-20 per round and Airdyne Cals about 18 per round. The Airdyne bit was not real fun

D. 2 rounds of 500M Row @ 97%
     - Rounds were 1:33 and 1:35. Not sure if this was a 97% effort. Maybe needed to go a bit harder on these.

Saturday February 2, 2013

A. 5 sets of the following...
- 3 muscle ups, 5 step down box jumps @ 30", 15 push press @ 95#
- each round took about :45

B. 5 sets of the following
- 10 chest to bar pull-ups
- 20 Airdyne cals
- not sure how long these rounds took. Somewhere around 1:30. Did a little better on the CTBs today.

C. 5 sets ...
- 10 balls slams @ 25#
- 10 club bell swipes
- 30 double Unders
D. Dumbbell snatches - heavy singles
- worked up to 100#. I have total respect for Regionals competitors who had to do this WOD last year lol!

Friday February 1, 2013

A. Strict press cluster 1.1.1.1 x 4 sets
-125,135,140,145

B. Power snatch 2 reps every :30 x 7 minutes
- took it easy on these today and did 115# trying to dial in form

C. 20 power snatch @ 95#, 500M row
Time : 2:56