Tuesday, December 30, 2014 and Wednesday, December 31, 2014

Tuesday

A
3 attempts to find max pronated grip C2B pullup

Result: 16 / 14 / 17

Really need to work on my ability to string reps together. I hung on to the bar for a very, very long time. The biggest problem I think is pushing away from the bar and keeping my shoulders active while at the bottom. I go limp...giggity.

B
Weighted Supinated Pullup - find heavy triple in 5 sets

Result: 35# / 44# / 53x / 53# / 55x

C
3 x 400m run @ 95% threshold + AMRAP strict HSPU - rest 2 min

Results - 1:27 + 11 / 1:35 + 9 / 1:39 + 7

3 x 400m run @ 95% threshold + AMRAP kHSPU - rest 2 min

Results - 1:37 + 15 / 1:40 + 12 / 1:38  + 13

Hardest thing I've ever done within training for CrossFit. I wanted to shoot myself in the face after this. This was murder.

Wednesday

Z1 row for 10 minutes

+

30 min core development / auxiliary strength
TGU x 3 each arm @ 2 pood
Kang squat x 8 @ 185# - 225#
Ab wheel + T2B x 12 each
Klokov Press @ 2112 x 8 @ 155#
Overhead Barbell carry x 50 ft @ 185#
Close Grip Bench x 5 @ 250#

Got 2.5 rounds working smoothly. 2 pood TGU were easier than anticipated. The Kang Squats @ 225# can go fuck themselves. Enjoyable move but very difficult 8 times at that weight.

+

30 unbroken doubles every 90 seconds x 5

Unbroken every round. Kind of surprised. Doubles have been a slight nuisance recently. It's nice to get them back.

Monday, December 29, 2014

4:00pm

A
Hang Power Clean - 5 x 3 @ 80% of 1RM Power Clean - rest 3 min

Result: 252# on all

Well this was fun. Same tune, I don't feel very explosive at the oly movements. I just feel like I'm muscling it up. I don't know why I feel this way. Maybe I'm just a mentally challenged vagina.

B
10 minute AMRAP
30 power cleans @ 45% (true: 141# / used: 140#)
30 power cleans @ 60% (true: 189# / used: 190#)
30 power cleans @ 85% (true: 268# / used: 270#)

Result: 67 reps

Rep Scheme:

30 @ 140# - 10 / 10 / 10 - completed @ 1:47
30 @ 190#  start @ 2:33- 3 / 3 / 3 / 3 / 3 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 3 / 2 - completed @ 6:12
30 @ 270# start @ 7:14 - 1 / 1 / 1 / 1 / 1 / 1 / 1 - 7 reps completed @ 10:00

At first, I was very disappointed that I didn't meet the expectations laid out. However, looking at it, when I did the 8 minute AMRAP @ 275# in June, I only hit 10 reps. I hit 7 in less than 3 minutes @ 5# less. That makes me pretty excited about that. So, it's kind of a disappointed happiness, I guess. Am I happy that I hit 7 reps into today's WOD? Absolutely not. Am I happy that I hit 7 reps in 2:46 @ 270#? Meh, not overjoyed, but surprised. Due to this, I'm 100% confident that I could hit 20 - 25 reps in 8 minutes @ 275#, fresh.

Tuesday, December 23, 2014 - Friday, December 26, 2014

Sorry for the delay in posts. Had family in so it was difficult to find the time to get everything written down. Also, I kind of didn't blog on purpose due to my 86 year old grandmother and 88 year old grandfather being down. I wanted to take full advantage of the time I had with them, especially given that my grandfather is deteriorating rather quickly.

Tuesday, December 23, 2014

Didn't get a chance to get in and hit everything this day. Josh, my buddy/the owner of the box is gone so I had to run the classes, plus we had a good schedule of activities for my family. I would like to try and hit this sometime early this upcoming week.

Wednesday, December 24, 2014

60 minute Z1 session
- 30 minute spin
- 30 minute jog

My ass hurt after the spin. I made the mistake of not wearing my cycling shorts for this.

Friday, December 26, 2014

A
Power Clean + Push Jerk - find 1RM in 12 minutes

Result: 225 / 275 / 295 / 315X

Absolutely furious about this. This is 10# under my previous PR of power clean + push jerk. 295# felt incredibly difficult. I feel like I've lost a ton of explosiveness lately.

B
"DT"
5 Rounds for time
12 Deadlifts @ 155#
9 Hang power clean @ 155#
6 Push Jerk @ 155#

Result - 5:36

The plan was to go after this as an EMOM. I made the mistake of doing the first 2 rounds in 1:02. I really, really wish I would have done the EMOM style. I sprinted out of the gate and that was stupid. There's really no reason why I should have been over 5 minutes.

Monday, December 22, 2014

A
Snatch + OHS - find 1RM in 12 minutes

Result: 225 / 235 / 245 / 255 / 265 / 275x

Disappointed here. I was hoping to tie my 1RM snatch but it felt really, really heavy. I feel like I've lost a lot of explosiveness recently. Or maybe I'm just being a pussy.

B
5 rounds for time
Snatch x 10 @ 135#
Chest to bar pullup x 10
Bar facing burpee x 10

Result - 12:36

Not good. I just feel really off last night. All snatches were unbroken...yippee...chest to bars are in 5's. I went into last night really tired. Hopefully today will go better.

Saturday, December 20, 2014

4:45pm

2 x 400m run @ 75% - rest 2 min
2 x 400m run @ 85% - rest 2:30 min
2 x 400m run @ 95% - rest 3 min

Result

75% - 1:53 / 1:49
85% - 1:37 / 1:37
95% - 1:24 / 1:30

Disappointed with this. The last 400m was incredibly difficult. I hit a wall and I hit it hard. The hill we have right outside of our door aided in the destruction of myself. That bitch hurt. I can honestly say that I felt like I paced this appropriately...minus the first one. I think I should have been sub 1:50 on the first one. Looking forward to a rest day tomorrow.

Preston - I have family in this week so I'm going to be relatively limited on when I can get to the box until Friday. I'm going to do my best to get there. Program normally and I'll make it happen.

Tuesday, December 16, 2014

7:30pm

For time
100 wallballs
30 squat clean @ 185#

Result - 12:53 (4:57 after the wallballs)

Wallball rep scheme - 50/10/15/15/10
Squat cleans - 2/1's into 25/3/

This was rough after yesterday. I didn't get much sleep last night either (about 5 hours). I'm disappointed in the squat cleans but I've felt really fucking tired all day. Can't perform well every day I guess.

Good news, I did "Fran" for warmup and did it in 4:29. I'm pretty happy with that, especially since that was at maybe 75% effort.

Monday, December 15, 2014

10 am

50 Chest to bar pullups in sets of 5 for time

Result - 4:46

5 minute PR. Unfortunately, I don't think I could've completed the 20 x 5 chest to bar tester in sub 10 minutes. The chest to bars are feeling a lot better, though.

3:30pm

Open WOD 13.1

17 minute timecap
40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
AMRAP snatches @ 210# for remainder of time

Result: 168 reps (18 into snatches @ 165#)

Rep Attack
- 40 burpees - 2:24 (a little faster than 1 every 4 seconds)
- 75# snatches - unbroken
- 30 burpees - roughly 2 minutes (I think I was 1 every 4.2 seconds)
- 135# snatches - 1 rep at a time (these are always rough in this WOD)
- 20 burpees - a little over 2 minutes (I was around 1 every 6 seconds)
- 165# snatches - 1 rep at a time (pretty spent here)

This was a 33 rep PR and I'm pretty happy about it. Good news was I never felt fully exhausted. I tried to keep my breathing under control between the movements. The burpees weren't the problem here. The snatches set me back...the 135# specifically. Those ones took me awhile.

Overall, today was a good day as a bigger guy. Still have a ton of room for improvement, however, today was a day for PRs.

Friday, December 12, 2014 AND Saturday, December 13, 2014

Friday 12/12/14

A
Squat Snatch x 2 + Hang Power Snatch x 2 + Snatch Balance x 2 + Overhead Squat x 2 - 5 sets

Result: 185 / 205 / 225X / 225X / 225X

Not happy with this at all. Everything felt slow. 225# felt like a motherfucking truck. I was very, very upset after this and my confidence level was extremely low so I went for a 1RM on back squat and hit 445# in 2 sets which is a 20# PR.

B
Strict Wgt HSPU @ 2" deficit - 14 x 2

These are becoming increasing harder. I'm not sure why. I didn't use any resistance. I could barely do 2 as it was.

C
Tricep Ext. - 4 x 10

Result: 40# on all

This was incredibly challenging after the deficit HSPU. I used to be able to rep up 40# in high school in the middle of a circuit during weights for swimming. Very disappointed.

This was a bad day, overall. Everyone has them.

-------------------------------------------------------------------------------------------

Saturday

A
"Filthy 50"
For time
50 box jumps @ 24"
50 jumping pullups
50 KB Swings @ 35#
50 Walking lunge steps
50 knees to elbows
50 push press @ 45#
50 back extensions
50 wallballs @ 20#/10'
50 burpees
50 double unders

Result - 26:25

Rep Scheme
- box jumps: 25 rebound/25 jump up to step down
- jumping pullups: 25/25
- KB swings: unbroken
- Walking lunge steps: unbroken
- K2E: 10/10/10/10/10
- push press: unbroken
- back extension: unbroken (BIG MISTAKE)
- wallball: 10/10/10/10/10
- burpees: 1 at time
- doubles: unbroken

Very big mistake to do the back extensions unbroken. I was done with everything up to wallballs  around 14:30. I was hoofing. After the back extensions, I entered double cramp town in my hams. The wallballs and the burpees hurt so very badly. Good news, I hit a PR here. 25 rebound box jumps in a row is a PR by 10 reps. I could have kept going but I didn't want to burn out too fast. I'm bummed that it took me 12 minutes to finish the last 3 movements but I could barely stand up straight without my hams going haywire. This will improve.

Thursday, December 11, 2014

10:00am

10 x 200m @ 90% - rest until 85% recovered

Result - :37 / :37 / :36 / :39 / :40 / :42 / :40 / :41 / :40 / :41

Ouch. Legs feel really heavy.

5:00pm

A
Split Jerk Balance - 4 x 3 - rest as needed

Result: 185# on all

Stayed here because I felt lethargic in the beginning. Speed improved as I went on.

B
Split Jerk - build to 1RM

Result: 275 / 315 / 335 / 355 / 355 / 355 PR

Pretty happy with another PR here. 3 weeks ago I hit 335# which was a PR and now 355#. Fuck. Yes.

C
45 Core Development
- Wall facing handstand hold x 30s
- Strict T2B x 5
- Turkish Get Up x 3 ea. arm
- Hollow Rocker/Hold x 30s
- Superman x 10
- Banded Side Laying Clams x 15 ea. side
- Primal Crawl x 50m

The primal crawl is the worst. Absolutely destroys my quads.

I'm sorry I did this all in one day. Evelyn is teething and she had a fever of 100.8 - 101.6 yesterday so I needed to stay around her just in case we needed to run to the hospital. Also, I didn't do the 20 S2O @ 77% of 355# (273#) because we still don't have jerk boxes and I would've used a lot of eccentric and would've worn out very quickly. My boss/buddy and I are going to be building some boxes this month.

Tuesday, December 9, 2014

7:15pm

A
Thruster - 3 x 5 min EMOM
RD1 - 5 x 135#
RD2 - 5 x 155#
RD3 - 3 x 175#

I didn't warm up enough for this. This felt a lot harder than it should have. Not only did it feel heavy, my shoulders were in a supreme amount of pain for the first 8 minutes (anterior deltoid). Thirdly, I was very slow out of the hole. This is a very common occurrence and I believe it to be the most contributing factor as to why my 1RM thruster isn't over 300#. I think it may be a positioning issue due to continued poor (but improved) ankle mobility. I need to film this.

B1
Supinated C2B Pullup - 3.3.3 x 3 - rest 20s/60s

B2
Kipping C2B Pullup - 4.4.4 x 3 - rest 20s/60s

B3
Kipping Pullup - 18 x 3 - rest 4 min

This are becoming less dfficult which makes me very happy.

Saturday, December 6, 2014

5:15pm

A
Snatch Complex - 2 squat snatch + 2 hang power snatch + 2 snatch balance + 2 overhead squat x 5

Result: 135 / 185 / 205 / 215X / 215

I wasn't sure where to start so I started with something I knew I could hit. Hindsight, 135# was far too light...go fucking figure. Overall, I give my performance on this a C+. I felt lethargic and very off balance. Disappointed as well that 215# felt like a fucking truck.

B
5RM Push Press in 5 sets or less

Result: 215 / 225 / 255 / 275F @ rep 4 / 275

275# is 5# under my current 1RM. That being said, I think I can be close to 300# on a 1RM push press. I'm okay with this after the way the snatch complex went.

C
3 x 20 Ab wheel + 10 strict toes to bar

I didn't have access to a GHD tonight so I  had to improvise a little. This was far more difficult, I think, than 20 GHD sit ups would have been. I didn't like this.

I'm looking forward to resting tomorrow. I'm very, very spent. Rachel and I have had extremely limited funds lately (it's mostly my fault) and I haven't been able to eat anywhere near as much as I need to. This means I've had no protein for almost a month and have been cycled off creatine and beta-alanine for almost 10 weeks. However, I'm consistently able to take fish oil and green tea extract (luckily, bodybuilding.com had a special of but one get 3 free green tea extract). I understand that these don't really aid with recovery all too much, however, the fish oil has been helping my joint pains a lot and the green tea extract has given me a false since of energy...sure...oh well. It'll get better. Family is coming in soon, so we'll have lots of food :)

Friday, December 5, 2014

A
30 squat cleans @ 225#

Result - 8:13

Started out with how you wanted me to (2 tng, 3 breaths). I wanted to start at 2 reps every 20 seconds. I made it 2 rounds (12 reps) before I was slightly overwhelmed. Took a quick breather and then tried the 1 every 20 seconds. I'm still not very good at this...

Tuesday, December 2, 2014

10:00am

A. Strict Wgt HSPU @ 2” Deficit - 15 x 2-3 / rest 60s (weight with vest or lightest band)

Result: 3 / 3 / 2 / 2 / 2 / 2 / 3 / 2 / 2 / 2 / 3 / 3 / 2 / 2 / 2

I used a very light band. These felt very off.

 

B. 1k Row @ 90% / rest 3 min x 4

Result - 3:19.1 / 3:28.6 / 3:21.9 / 3:22.5

This was rough. I was pretty spent after this.

5:20pm

A. Push Jerk - 12 UB (tng) reps / rest 3 min x 4 (#225) *record round times

Result: DNF

I did the first set in 1:02 but I had a ton of pain in my wrist, hand, and elbow. On the second set, I stopped after 6. My vagina grew enormously and I needed to stop. It fucking hurt.

 

B. 5 rounds: @ 100% / rest 3 min

     400m run

     7 UB Power Snatch 

Result - 2:21 / 2:23 / 2:28 / 2:21 / 2:13

All rounds were, indeed, unbroken and the runs were all around 1:30. I'm not going to lie, I'm pretty stoked about the runs being were they were. I think I really need to warm up more. I've noticed that I just sort of jump into the WODs without a whole lot of warming up. 

Sorry I didn't put this up last night.

Monday, December 1, 2014

5:15pm

A1
Supinated Strict C2B - 3 x 3.3.2 - rest 20s / 60s

A2
Kipping C2B - 3 x 4.4.4 - rest 20s / 60s

A3
Kipping Pullup - 3 x AMRAP - rest 4 min

Result - 14 / 12 / 18

Pullups weren't there today. I was able to perform the C2B without a whole lot of struggle. The big Struggle I have with them is stringing the reps. I have to pause and "reset" on the bar. On A3, I used Gripz and that was a mistake. I used them in hopes to avoid ripping, which they did help with that. Unfortunately, they made holding onto the bar very difficult.

B
Pendlay Row - 5 x 6 - rest 4 minutes

Result: 185 / 195 / 205 / 205 / 207

C
1 squat clean every 20 seconds for 30 reps (no misses) @ 80%

Result: 245#

I was able to hit 12 with no issues and then I missed 13...I hit the next 7 within the "every 20 seconds" and missed 21. Once I hit 21, hitting every 20 seconds became sporadic. This took me a long time to do (around 15 minutes).

I'm really embarrassed by this.

Preston - what can I do to excel the process of getting better here? I've accepted that high rep, heavy anything is a huge goat. I'm really worried that this will hinder any positive progression. Do you see any progression within this realm of training?

Saturday, November 29, 2014

5:00pm

A
"Karen"
150 wallballs for time

Result - 7:35 (6 second PR)

This would have been done faster but the person counting my reps miscounted and I got really, really frustrated and let my emotions get to me a little bit. A.K.A. I threw a fit instead of doing work...good thing I was mature about it the situation...anyway, I hit 8:19 @ 160 reps

*2 minute 01 second transition / rest*

B
50 T2B in sets of 5

Result - 8:21

Grip was a factor here as was double quad cramping. I was surprisingly able to do all sets unbroken which is a first.

Total time - 17:57

I would like to try this one again after my body has fully adapted to the new nutrition plan.

Also, I hit a new back squat PR of 425# in warmup.

Friday, November 28, 2014

AM

A
SL Barbell RDL @ 30X1 tempo - 5 x 6 - rest as needed

Result: 155 on all

B
35 minute mix modal Z1 session
Doubles x 20 / rest 30s
Russian Swing x 15 / rest 30s
Box Step Up x 10 / rest 30s
Wallball x 10 / rest 30s
Close Grip Bench x 10 @ 155# / rest 30s

PM

A
Squat Snatch - build to 1RM in 8 minutes

Result: 225 / 275X / 275X / 255X / 245X

B
Squat Snatch - 20 reps for time @ 173.5# (77% of above 1RM)

Result - 7:56

Today wasn't my day at all. I missed 6 times on the light weight snatches and I just fell apart on the 1RM portion. I don't what happened today. I felt lethargic and extremely fatigued from the start of warmup. I think it stems from my eating lately. I've completely changed everything and have been closer to a paleo - zone style of eating, I guess. It feels weird.

Tuesday, November 25, 2014

9:00 am

3 x 1 mile run @ 1:1 work to rest

Result - all were around 9 minutes...

I had to run these with the stroller in front of me this morning and the tires were a little flat. I've never really ran with the stroller before and, I must say, it's a bitch.

2:15 pm

A
Resisted HSPU  - 12 x 2 @ red band

These were very hard today.

B
Push Jerk - 4 x 12 unbroken @ 185 / 195 / 205 / 225

Forgot that the first set was supposed to be 175#. I missed rep 12 on the 225# set. Bummed. Up to the last 4 reps, none of this was a problem.

C
5 rounds @ 100% / 3 min rest between

500m row
7 unbroken power snatch @ 155#

Result - 1:30.5 / 2:52
             1:46.3 / 2:40
             1:44.4 / 2:34
             1:49.5 / 2:38
             1:49.5 / 2:33

----------------------------------------------------------------------------------------------------

This was a terrible day for me today. I just felt completely off the whole time. 155# felt incredibly heavy. I can honestly say that only round that was unbroken was the last round. I'm not sure if I wasn't recovered from yesterday or what but I just felt weak. I'm quite embarrassed by today. The only positive thing from this is I can honestly say I gave 100%...clearly it wasn't good enough, though. I'll hit a reset button and it'll be better.

Monday, November 24, 2014

5:35 pm

A1: Strict C2B Pull-up (supinated) - 3 sets: 2.2.2 / rest 20s btw clusters / rest 60s

No problem here...surprisingly.

 

A2: Kipping C2B Pull-up - 3 sets: 4.4.4 / rest 20s / rest 60s

Only issue here was stringing the reps together. Trying to get the kip down is really throwing me off. 

 

A3: Kipping Pull-up - 3 sets: AMRAP / rest 4 min

Result: 22 / 29 / 28

29 is a PR by 5 reps...really disappointed by inability to perform max rep pullups.

 

B. DB Elbowing Row - 5 x 8 per arm / rest 2 min (heavy across all sets)

Result: 80# on all

I'm not sure if I'm doing these right. I've watched several videos on these and I've seen 4 different versions of this.

 

C. Front Squat - 3 x 20 / rest 4 min (#225)

Result: Unbroken / unbroken / (12 / 8)

Only reason why the last set wasn't unbroken was due to a slight tightness in my low back. I was worried that I would make it worse if I kept going but I sacked up a few moments later and finished without any issue. I feel fine.

Bonus:

I hit a new 1RM front squat today warming up for the 3 x 20 @ 225#. I'm pretty excited about it, too. I think I could've gone higher, however, I didn't want to pitter out on the 3 x 20.

365# (30# PR)

 

Saturday, November 22, 2014

2:00 pm

A
Squat Snatch x 2  + Hang Power Snatch x 2 + Snatch Balance x 2 - build to heavy

Result: 185 / 205 / 225x / 225 / 235

This was a PR for Hang Power Snatch. I felt really good after this so I went for a 1RM on Squat Snatch. I attempted 280# three times...I missed all three attempts. I got all attempts overhead but they were just fair enough forward that I lost them. I think I could hit 300# before summer.

B
"Helen"

3 RFT
400m run
21 KB swings
12 pullups

Result - 9:48

RD1 - 2:37
RD2 - 3:00
RD3 - 4:11

Happy that I'm under 10 minutes again. Unfortunately, this isn't a PR. Need to work on pacing as well.

Friday, November 21, 2014

3:00pm

A
Ring Dip - 3 x 5.5.5 - rest 20 / rest 3 minutes

I need to work on these. I used to be able to rock dips no problem...now I'm just the fat kid in gym class again.

B
5 min EMOM
15 burpees AFAP

Result - :32 / :35 / :40 / :49 / :58

Breathing was a huge factor here. My lungs felt like they were full of gunk the whole time. The other factor was my arms felt like tree trunks. Also, this was a 3 rep PR for number burpees performed in 5 minutes.

Thursday, November 20, 2014

10:15 AM

A.  SL Barbell Deadlift @ 30X1 - 5 x 6 per leg / rest as needed (build from #185)

Result: 185 / 205 / 215 / 225 / 225

This was rough. This tempo is killer.

 

B. Z1 Mixed + Cyclical - 35 min

• Double Under x 20
• Russian Swing x 15 (#53)
• Box Step Up x 10
• Wallball x 10
• 250m Row

5:00 PM

A. Squat Clean - 30 reps for time (#225)

Result - 13:23 (4:25 @ 15)

Pretty disappointed with this. The only positive here is this was the first time I've ever completed 30 reps @ 225#.

Tuesday, November 18, 2014

AM

Row 5K @ Sub Threshold Aerobic Pace

Result - 19:10.7 (1:55/500m avg)

PM

A. Strict Wgt HSPU @ 2” Deficit - 10 x 2-3 / rest 60s (weight with vest or lightest band) NTE #20

Used red band

B. Push Jerk - 12 UB (tng) reps / rest 3 min x 4 (#155, 165, 175, 185)

No problem here

C. 5 rounds: @ 90% / rest 3 min

        - 400m run

        - 7 UB Power Snatch @ 145#

Result - 2:33 / 2:26 / 2:20 / 2:22 / 2:19

Monday, November 17, 2014

AM

A. Strict C2B Pull-up + Kipping C2B Pull-up - 5 sets: AMRAP + AMRAP / rest 20s / rest 3 min

Results: 3 + 8 / 2 + 7 / 2 + 7 / 3 + 8 / 3 + 9

B. DB Elbowing Row (on bench) - 5 x 6 per arm / rest 90s (heavy)

Result: 80# on all

 

C. Bulgarian Split Squat - 4 x 6 per leg / rest as needed (build to heavy)

Result: 185 / 205 / 205 / 210 / 210 / 215

PM

A. 50 Back Squat for time (Floor)

Result - 4:48

Did 40 unbroken before I dropped.

Friday, November 14, 2014

8 rounds
:40 Max calorie row
:90 rest

Result: 28/26/23/20/19/21/19/22

I fell off pretty quick. I developed a chest cold from going home this weekend so catching my breath was very difficult tonight.

Thursday, November 13, 2014

30 minute Z1 session
- 20 doubles
- 15 Russian KB swing @ 1.5 pood
- 10 Step Ups @ 135# w/ 20" box
- 10 wallball @ 20# w/ 10' target
- 250m row

A
Single Leg Deadlift @ 30X1 tempo - 4 x 6 - build from 155#

Result: 155 / 175 / 195 / 215

I think I finally have these figured out

B
9 minute EMOM - Squat Cleans

1 - 3: 3 reps @ 265#
4 - 6: 4 reps @ 235#
7 - 9: 5 reps @ 205#

265: 3 / 2 / 2
235: 4 / 3 / 1
205: 3 / 5 / 5

I shouldn't have done this tonight. With all of the sitting I've been doing between driving and flying the passed couple of days, this really aggravated  my low back. Luckily, I have a chiropractor appointment tomorrow morning and that should help very much.

C
2 attempts max rep pullups

Result: 24 / 21

10 rep PR

Tuesday, November 4, 2014

6:15pm

A
Power Snatch - 8 x 1 @ 90% - rest 60 seconds

Result: 225# on all

Hit 7 out of 8. Kind of disappointed with how heavy this felt.

B
Power Clean + Push Jerk - 8 x 1 @ 80% - rest 60 seconds

Result: 245# on all

I only did 5. My left hand was really bothering me here in the front rack position. I need to get it looked at.

C
"Cindy"
20 minute AMRAP
5 pullups
10 pushups
15 air squats

Result: 17 + 11

Closest I've been to 20 rounds in a long time. This was fun. It went by faster than expected. I stated out with an EMOM mentality and almost stuck to it until around round 10.

Monday, Novemeber 3, 2014

9:15am
30 minute Z1 Spin
+
5 minute rest
+
30 minute Z1 mix modal AMRAP
- 10 dips
- 20 v-ups
- 10 hand-release pushups
- :60 plank
- :30 right plank
- :30 left plank

6:20pm

A
8 deadlifts @ 135#
8 power cleans @ 135#
8 hang power cleans @ 135#

Result - :28

I saw Kyle do this so I wanted to give it a try.

B
1 - 10
10 - 1

Ground to overhead @ 45# bumper plate
Push Press @ 135#

*1 G2O, 10 Push Press, 2 G2O, 9 Push Press, 3 G20, 8 Push Press, etc....

Result - 4:03

Not sure I could've been much faster on this. I had difficulty going fast on the plate G2O. 

Wednesday, October 29, 2014

9:00am

10 minute AMRAP @ 85%
200m run
15 unbroken wallball

Result: 5 + 200m

3 minutes rest

10 minute AMRAP @ 85%
20 doubles
10 unbroken hang power snatch @ 95#

Result: 8 even

5:00pm

12 x 500m row @ 85%

Result - 1:40.1 / 1:39.9 / 1:41.1 / 1:38.8 / 1:42.2 / 1:43.3 / 1:49.6 / 1:48.3 / 1:47.5 / 1:45.3 / 1:45.6 / 1:44.7

This was just a "blah" day of training. I think I'm still trying to recover from this passed weekend. The earliest I got to bed was 1:30am and I had to wake up at 7:30am every day. I feel very off and extremely lethargic with everything.

Sorry I forgot to put this up yesterday. I didn't remember until just now. Mah b.

Tuesday, October 28, 2014

4:00pm

A
RLESS @ 2112 tempo - 5x5 each leg - rest 20s / 3 minutes

Result: 155 / 175 / 185 / 185 / 190

I guess I was just being a pussy last time.

B
HBBS - 3, 2, 1, 3, 2, 1 - rest 3 minutes (87% / 90% / 93%)

Result: 365 / 375 / 385

Felt really heavy after the RLESS.

C1.
Weighted Supinated Grip Pullup - 8 x AMRAP

Result: 5 / 6 / 5 / 4 / 3 / 3 / 2 / 2 - used 26.2# KB

Hit a mental block on the back half.

C2.
Rope Accent - 8 x 1

C3.
Supine Ring Row  - 8 x AMRAP - rest 4 min

Result: 14 / 9 / 10 / 11 / 9 / 9 / 10 / 10

I realized that I have been doing these completely wrong and that's why my numbers were higher than in recent trial.

D*
25 min EMOM
Thruster Ladder

5 thrusters at each weight at the top of each minute

0 - 4 @ 65#
5 - 9 @ 75#
10 - 14 @ 85#
15 - 19 @ 95#
20 - 25 @ find 1RM thruster

Result: 225 / 245PR

This is only a PR because I've never truly found a 1RM thruster. I've hit 235# for multiples...I think...if I were fresh here, I'm pretty certain I could have a 285# or higher thruster. Oh well. Woulda, coulda, shoulda...

I did this thruster ladder because I was disappointed with my performance today, as well as not being able to get to a gym this passed weekend...I did NOT plan on having 4 days off. I'm quite frustrated by that.

Thursday, October 23, 2014

5:45 am

MAP Session

3 rounds - 8 minutes rest between rounds

3 minute AMRAP - 8 clean + jerk @ 95#
                               - 8 box jump @ 24"
2 minutes rest

3 minute AMRAP - 10 wallballs
                               - 5 burpees
2 minutes rest

3 minute AMRAP - 20 doubles
                               - 8 hang power snatch @ 95#

Result: RD1 - 3+9 / 3+1 / 3
             RD2 - 3 / 2+5 / 2+20
             RD3 - 2+10 / 2+6 / 2+21

Wednesday, October 22, 2014

4:30pm

A
RLESS - 4x5 @ tempo 2112 each leg - rest 20s between legs/3 minutes between sets

Result: 135 / 135 / 155 / 155

These are rough.

B
High Bar Back Squat - 4, 2, 1, 1 - rest 3 minutes

Result: 315 / 385 / 405 / 425X

Really close to locking out 425. I lost due to almost losing consciousness. This was pretty rough following the RLESS.

C1
Weighted Chin Up - 6 x AMRAP - rest 30s

Result: 2/3/3/3/2/2

C2
Rope Accent - 6x1 - rest 60s

C3
Supine Ring Row - 6 x AMRAP - rest 4 min

Result: 8/11/10/10/9/9

D
10 minute EMOM
Strict T2B x 4-6

Result: 6 reps on all unbroken

Hands took a beating but I'm decently happy with this.

Tuesday, October 21, 2014

6:00am

Z1 Session

30 minutes AMRAP - 250m row / 200m run

rest 5 min

30 min AMRAP - 20 doubles / 15 box jump @ 24" (step down) / 10 thruster @ 95#

I forgot to keep track of rounds. My brain was a little off this morning. Doubles were unbroken, thrusters were unbroken...I think.

4:45pm

A
Clean Grip DL + Low Hang Power Clean + High Hang Squat Clean - 5 x 1 + 1 + 1 - rest 2 min

Result: 225 / 245 / 265X (missed squat clean) / 265 / 275PR (for the complex)

275# took a couple of tries before I finally hit it. I just had to commit. My elbow was really bothering me but I just had to suck it up.

B
Power Clean - 2 TnG reps every 30s for 8 minutes - between 225# - 245#

Result: 225# for 4 minutes / 235# for 4 minutes

I wanted to hit 245# for the last 2 minutes, but 235# felt really tough so I stayed there.

C
2" Deficit Strict HSPU - 5 x 3-5 - rest 90s

Result: 3 / 3 / 2 / 1 / 1

Not happy here.

Rest 10 minutes

D
30 American KB Swings
20 Kipping HSPU
20 American KB Swings
15 Kipping HSPU
10 American KB Swings
10 Kipping HSPU

I wasn't sure if this was for time or not. I treated like it was at the beginning....and then I went full retard on the kipping HSPU...never go full retard. They didn't go well at all. It's been awhile since I've done them and I completely forgot the rhythm. This is very frustrating for me because I used to be good at them. I'll start implementing them into my warmup at least 3 times per week from here on out.

Monday, October 20, 2014

6:15 pm

A
Squat Snatch - 3 @ 65%, 3 @ 75@, 5 attempts @ 85% - rest 90s

Result: 175 / 200 / 225

5 for 5 on the 225#. Pretty excited about that.

B
3 Position Snatch Grip Deadlift - 3 x 3 - 2 second pause below knee, above knee, mid-thigh

Result: 225# on all

C
Front Squat - 6 x 4 @ 85%

Result: 285 / 285X / 225 / 225 / 225 / 225

I had to drop from 285 to 225 due to my elbow. I'm not really sure what's going on with it but it really fucking hurts.

D
Tabata

10m Farmers Carry
Box Jump

Result: Carry - 35# bumper plate (pinch method) 40m / 40m / 30m / 30m / 30m / 30m / 20m / 20m

Box Jump (all were rebound) - 12 / 10 / 10 / 10 / 8 / 10 / 10 / 10

Pretty pumped that all rounds were rebound box jumps. First time...ever.

Saturday, October 18, 2014

9:30am

A
10 - 15 minute banded muscle up transition work

B
Close Grip Bench - AMRAP @ 225# - rest 6 min

Result: 16 reps

C
Close Grip Bench - AMRAP @ 185# - rest 6 min

Result: 20 reps

D
Close Grip Bench - AMRAP @ 135#

Result: 28 reps

E
60 min Z1 fun

Fun morning. Triceps are swole.

Friday, October 17, 2014

5:30pm

A
Barbell Box Step Up - 4 x 8 each leg - rest 20s between legs / 2 min between sets

Result: 135 / 155 / 155 / 165

My ass hurts now. Low back felt a little unstable during this.

B
Eccentric Glute Ham Raise - 4 x 6  - rest 90s

I didn't use a partner because I didn't have anyone around. I finagled together half of a GHD with a box, Abmat, and barbell with 285# to counter-balance myself. This were tough.

C1 - 3

I skipped this due to a time crunch. I felt it necessary that the row was the most important part of today so I made sure to do it.

D
10 x 500m row repeats - rest 2 min between - hold between 1:38 - 1:42 avg

Result - 1:39.9 / 1:38.5 / 1:39.3 / 1:39.7 / 1:39.0 / 1:52.8* / 1:40.8 / 1:40.4 / 1:42.0 / 1:42.0

This was really rough for me today. My low back fatigued really fast on every row. On the 1:52.8, it tightened up something terrible and I took an extra 2 minutes rest afterward. I'm bummed I couldn't hold sub 1:40 on all, however, I did the best I could. My posterior was pretty shot, too. That definitely played a role.

Monday, October 13, 2014

4:30pm

A
Box Jumps - 6 x 3 - rest 90s / build up

Result: 30" / 33" / 36" / 39" / 41" / 42"X

Pretty bummed about this...my PR on this was 46", however, that was 2 years and 60 pounds ago.

B
Strict Press - 3 x 10 @ 70% 1RM - rest 3 minutes

Result: 160# on all

Felt light and smooth.

C
20 minute AMRAP @ 85%
250m row
10 hand-release pushup

Result: 12 + 40m

Not sure how I feel about this. Looking at it I though 10 rounds and my buddy, Josh, said 13. I'm glad I was close to 13, however, I'm not sure if I should be content with that. I know I can improve on the rowing (I held around 1:43 after the first round), however the most time-consuming part were the transitions on and off the rower.

Saturday, October 11, 2014

4:30pm

Triple 3

For time
3,000m row
300 doubles
3 mile run

Result - 53:29

Row was done in 11:42. Doubles were rough. The most I strung together was 36. The average was around 10. I really don't know what the deal is with double unders lately. I used to be very good at them. The most I've done unbroken is 100 and I'd be able to do 60 - 75 unbroken on average. This is very frustrating for me. The run took around 29 minutes. The run was done in 200m increments. The stopping and going got a little old but I had to deal with it. I'm glad I did this today, however, I'm really bummed that I didn't break 50 minutes.

Friday, October 10, 2014

5:00pm

A
Clean Grip Deadlift - 3 x 3 - rest 3 min

Result: 405# on all

Stayed here for a couple reasons: 1) This was decently challenging and 2) I still aired on the side of caution so not to re-aggravate my back. On that note, my back felt/feel great. Like nothing has happened to it.

B
Hang Power Clean (off low boxes / 2" above knees) - 1 rep every 90 seconds x 20

Result: 230# on all

Video below. The video is rep 15 out of 20. These all felt great, however, I'll let you be the judge.

 

 C1

Weighted Supinated Grip Strict Pull-up: 4 x AMRAP -2 / rest 30s

Result: 4 / 5 / 5 / 4 @ 25# KB

C2

4 x 1 Rope Ascent / rest 60s

Result: I did rope lowers with a 1" diameter rope...that's all we have...

C3

Ring Row (supine) - 4 x AMRAP / rest 4 min

Result: 21 / 20 / 18 / 20

...ouch

 

Tuesday, October 7, 2014

...I just realized that I forgot to put this up...

7:00am

33 minute Z1 run

5:00pm

A
Hang Power Snatch - 4 x 3.3.3 - rest 30s / 3 minutes between sets

Result: 180# on all

I decided to add 5# from September 9. This felt pretty easy. I think I could've 195#, possibly 205#.

B
BNK Jerk Grip Push Press - 12 x 3 - rest 90s

Result: 225 / 225 / 245 / 265 / 265 / 275 / 285 / 285 / 295 / 295 / 300x / 300x

Bummed I missed 300#. Hoping to hit it next time.

C
Ring Dips @ tempo 32X2 - 5 x AMRAP - rest as needed

Result: 10 / 8 / 8 / 7 / 8

...disappointing...

Sorry about not posting this. 

Wednesday, October 8, 2014

9:00am

3 sets

A1: Primal Crawl - 60m (15m forward / 15 backward x 2) / rest 30s

A2: Side Plank - Accumulate 30s per side / rest 30s

A3: Wall Facing HS Hold - 1 + 30s (in hollow position) / rest 30s

A4: Barbell Rollouts (#95 on bar) x 8-10 / rest 30s

A5: Hollow Body Rocks - Accumulate 1 min / rest 30s

A6: Arched Body Rocks (superman position) - Accumulate 30s / rest 3 min

5:30pm

MAP 5's

 A. 5 min AMRAP @ 85% - 200m Run, 10 UB Wallball (with slamball)

Result: 3 + 100m

Went out pretty hard. The run hurt the most.

 

3 min row @ 65-70% (sub threshold aerobic)

B. 5 min AMRAP @ 85% - 7 Box Jumps (24”), 7 Burpee

Result: 4 + 4

1st and 3rd rounds were rebound.

 

3 min jog @ 65-70% 

C. 5 min AMRAP @ 85% - 150m Row, Hang Power Snatch x 7 (#95)

Result: 3 + 150m row

Snatches were unbroken. Transition from snatches to rower was slow. I had to reset the system each time.

 

3 min double under - UB sets of 10 / rest 10

D. 5 min AMRAP @ 85% - 100m Run, 10 Russian Swings @ 2 pood

Result: 3 even

I hit a wall here. A giant brick, with concrete in the middle, wall.

 

3 min row @ 65-70%

E. 5 min AMRAP @ 85% - 7 Wallball (with slamball), 7 slamball

Result: 4 even

This should have been higher. My back was super tight on the wallballs and coming up on the slamballs. I was hoping for 7 rounds.

Saturday, October 5, 2014

World War Fit - Austin
 *scaled division*

WOD #1

11 minute timecap
21 snatches @ 95#
42 ABMAT sit ups
3 shuttle sprints
15 snatches @ 95#
30 sit ups
2 shuttle sprints
9 snatches @ 95#
18 sit ups
Sprint to the finish line

Result - 6:33 (2nd in this, 2nd overall)

Plan was to do unbroken muscle snatches, recover on the sit ups and first 2 shuttle runs, and blast the last run. This plan worked in my favor. I won my heat by passing a dude on the last sprint. I blew everyone away on the snatches, but one dude caught me on the sit ups and got a good lead on me, however, I had the upper hand with the snatches. I would smoke him on those. Low back felt pretty tight after this.

WOD #2

Thruster Ladder - 1 min @ each - if weight can't be completed, do AMRAP burpees

Result: 115 / 135 / 155 / 175 / 195 / 215 x 7 plus 1 burpee for good measure

I aggravated my back something terrible on the 195# thruster. It really, really hurt. I think the issue was that my core went loose in the bottom and my lumbar tucked under causing a slight compression on the bulging disc. Fucking wonderful.

1st place in this event, 1st place overall

WOD #3

9 minute timecap
10 pullups
30 wallball
10 pullups
30 box jump
10 pullups
30 front squats @ 115#
10 pullups
30 shoulder to overhead @ 115#
10 pullups

Result: DNF (25 front squats)

I wish I could get this one again. I'm so frustrated with my back. I had to stop 6 minutes in because my back was in so much pain. Each rep of front squats killed me. This was really disappointing. I ended this WOD 18th and was seeded 3rd overall going into the final. Unfortunately, I was forced to withdraw by my wife and it probably would have stupid to try to continue. I'm going to the chiropractor a couple of times this week. Hopefully, that will help me get back.

Wednesday, October 1 AND Thursday, October 2, 2014

Wednesday

5 rounds - 60 - 70 - 80 - 90 - 100% effort by round
30 wallballs
25 burpees
20 box jump @ 24"
15 calorie row

Result - 8:32 / 7:25 / 6:56 / 6:14 / 5:54

Rep strategy by round:

RD1 - ( 6 / 6 / 6 / 6 / 6 )...1 burpee w/ 5 seconds rest...1 jump w/ 4 seconds rest...smooth
RD2 - ( 10 / 10 / 10)...1 burpee w/ 4 seconds rest...1 jump / step down / rest 3s...smooth
RD3 - ( 15 / 15)...1 burpee every 4 seconds...1 jump / step down / rest 2s... moderate
RD4 - (20 / 10)...1 burpee every 4 seconds...1 jump / step down / rest 2s... fast
RD 5 - Unbroken....always move...always move...sprint

Last round hurt. Back was really, really tight. Sorry I didn't get this up last night.

Thursday

A
Strict Press - Build to 1RM in 10 minutes

Result: 205 / 215 / 225 / 235X / 230PR

5# PR here. First time I've PR'd in this movement since the fall of 2012

B
3 x AMRAP Unbroken C2B Pullup - rest 3 min

Result: 9 / 9 / 7

Fucking body weight and baby hands. 2 biggest limiting factors here are weight and fear of ripping. I have control over both which is the very frustrating part.

C
2 x 500m row time trial - rest 6 min

Result - 1:22.7 / 1:36.7

...talk about being consistent...

The 1:22.7 is :0.1 over my PR fully rested. I'm happy but frustrated at the same time. I wanted to break 1:20 so badly. I feel like I'm back in high school trying to break :22.00 in the 50 freestyle. So frustrating. I was projected to be 1:18 until the last 175m. From there, I went from projected 1:18 to 1:20 within 75m, and then 1:20 to 1:22 within the last 50m...rough. On the second one, I was holding 1:21 - 1:23 for the first 300m and just died. The last 200m was around 1:46 - 1:53 depending on my level of consciousness.

Tuesday, September 30, 2014

5:00pm

A
"Grace"
30 clean and jerks @ 135# for time

Result - 1:27*

* :28 PR, previous time was 1:55

Bummed. I wanted to break a minute. Had 20 reps done in :37. The main issue was I busted my nose on 18 and my eyes immediately teared up. I dropped the bar but picked it up immediately. It took me almost a full minute to do the last 10 reps. Happy with the PR, but I really wanted to be the first to break that :60 barrier on film.

Saturday, September 27, 2014

Burpees for Boobies Competition

WOD #1

10:15am

13 minute timecap
40 wallballs
21-15-9
Power Clean @ 135#
Toes to Bar
...then...
25 burpee buy out

Result: DNF (13th place after this WOD)

Made it through 6 toes to bar on the last set of 9 (127 reps). This was a pretty humbling start. Forearms were fried. Biggest limiting facto

Breakdown: unbroken wallball
                    11/5/5 on 21 cleans
                    5/5/3/2/2/2/2 on 21 T2B
                    5/5/5 on 15 cleans
                    1/2/2/1/1/1/2/2/2/1 on 15 T2B
                    unbroken on 9 cleans
                   1/2/1/1/1 on final T2B

WOD #2

11:45am

7 minute timecap
Find 2RM Overhead Squat from the floor

Result: 225 / 275x / 275 / 280.1 (7th place after this WOD. Finished 2nd here)

I wish I could get this one back. Too conservative.

WOD #3

2:00pm

9 minutes timecap
750m KB Run @ 1.5
...then...
AMRAP during the remainder of time
10 KB Ground to Overhead @ 1.5
30 doubles

Result: Run + 2 + 10 (7th place after this. Finished 10th here)

Run was done in just under 4:30, which really surprised me. I based it off the 300m run repeats I did a week or so ago and I honestly didn't believe I'd finish the run in 9 minutes. My judge made me do 36 doubles on the second round because he miscounted. It's whatever. I'm now 6 reps better than my competition haha.

Overall Place: 7th out of 14 RX Competitors

Reflection: I need to lose some poundage and get better at T2B, running, and improving anaerobic and aerobic capacity. However, I performed a lot better than I had anticipated. There were several guys here that were top 200 in the South Central Region. I'm glad I got to have this experience. Thanks, Preston, for helping get very well prepared for this competition.

Thursday, September 25, 2014

5:00pm

A
Overhead Squat (from floor) - 5 x 2 - build to heavy

Result: 205 / 225 / 245 / 265 (snatch PR) / 275 (snatch PR)

I had to stop here. We received a phone call and I needed to leave and be with Rachel. I'm happy with the PR on snatch and the weight felt good on the OHS. Saturday will be fun.

Tuesday, September 23, 2014

5:15pm

A
Thruster Ladder - 3 reps until failure every 90 seconds - start @ 115, build by 20# until 195 then 10's

Result: 115 / 135 / 155 / 175 / 195 / 205 / 215 / 225 / 235.2

Got 2 reps @ 235# in the 90 seconds. Squat clean thrustered both.

B
Front Squat - 5 x 1 - rest as need, find 1RM

Result: 295 / 305 / 315 / 325PR / 335PR!

Finally.

C
Supinated Strict C2B - 3 x AMRAP in sets of 2

Result: 3 / 2 / 2

Rough day but it was a positive one. I could have gone up to 345 and possibly hit 350. On another note, my back is acting up again. This time it's in my sacrum. I'll stretch a lot the remainder of the week and, hopefully, it'll feel better.