1800
Morning Weight: 275.6
Open WOD 14.4
14 min AMRAP
60 calorie row
50 T2B
40 Wallball (20#/10')
30 cleans (135#)
20 Muscle ups
Result: 156
Limiting factor(s): body weight on t2b, aerobic capacity, fear of ripping, elevated cortisol due to lack of sleep with the new baby (this is meant to be as positive as possible, just being a realist here)
- I was hoping to get through the cleans so I'm quite disappointed with this score. I felt good going into this, however, I'm detrained, not tapered. I haven't been on a consistent schedule since about a week before the baby was born. I was lucky to get in a good session at all. Good session meaning that I was in a good mindset, focused, rested, and ready to really throwdown. I can honestly say that I haven't felt rested in almost a month and my level of focus has been very low. I'm looking forward to tomorrow. Heavy power cleans and push press. Yea buddy!
Monday, March 24, 2014
Saturday, March 22, 2014
Saturday, March 22, 2014
1700
Morning weight: 277.8
A
Power Snatch @ 80% 1RM
- 1 rep every 45 seconds x 20
Result: 190#
- felt good. I treated all Reps as maximal effort, testing the weight like I was going for a PR. I only had 2 Reps that felt lethargic. Explosiveness felt great abs mechanics felt better than usual.
- felt good. I treated all Reps as maximal effort, testing the weight like I was going for a PR. I only had 2 Reps that felt lethargic. Explosiveness felt great abs mechanics felt better than usual.
B
Burpees (x 10 as fast as possible) x 5 w/ 2 minutes rest
Result (by round): :17, :16, :15, :16, :17
Limiting factor(s): body weight
Result (by round): :17, :16, :15, :16, :17
Limiting factor(s): body weight
- felt okay. Just heavy. Still working on losing some mass while maintaining strength.
Today was a good day to come back. I’ve been out for almost a week with the baby being born. The baby is almost on a schedule so my wife and I are starting to get some sleep. This has allowed my cortisol levels to lower so I can actually recover between workouts.
Friday, March 14, 2014
Friday, March 14, 2014
1830
Morning Weight: forgot
Warmup
4 rounds smooth
Single unders x 30
Single-leg leg raises x 10 each
Hip raises x 10
Good morning (PVC) x 5
Deadlift x 5 @ 135#
Open WOD 14.3
8 minute timecap
10 deadlift @ 135#
15 box jump @ 24"
15 deadlift @ 185#
15 box jump @ 24"
20 deadlift @ 225
15 box jump @ 24"
25 deadlift @ 275#
15 box jump @ 24"
30 deadlift @ 315#
15 box jump @ 24"
35 deadlift @ 365#
15 box jump @ 24"
Result: 122
Limiting factor(s): anaerobic capacity, body weight, and rhythm for box jumps, mental fatgiue
- Deadlifts felt pretty good, however, box jumps were rough. Rep scheme was as such:
RD1: unbroken, rebound unbroken
RD2: unbroken, 5 rebound/10 step up
RD3: unbroken, step ups (singles)
RD4: 5/5/1/1/1/1/1/5/1/1/1/1/1, step ups x 7
I was in an okay mindset for this. It has been a very, very frustrating day. Rachel was supposed to be induced today, however, the doctors decided not to and put us on hold until we called earlier this evening. They fucking moved it to tomorrow. They forced us to schedule the fucking induction for today and they put us on hold all damn day. It's unreal how life in the military is. The service men and women of this country get treated like absolute shit. Our government is fucked up and our country is the shitter because of it.
Anyway, I had a lot on my mind going into this workout so I just went after it. First round done in :41, 2nd round completed @ low 2:00, 3rd round completed @ 4:34. This was a fun workout and I really hope the next one is just has fun...so no muscle ups please...
Morning Weight: forgot
Warmup
4 rounds smooth
Single unders x 30
Single-leg leg raises x 10 each
Hip raises x 10
Good morning (PVC) x 5
Deadlift x 5 @ 135#
Open WOD 14.3
8 minute timecap
10 deadlift @ 135#
15 box jump @ 24"
15 deadlift @ 185#
15 box jump @ 24"
20 deadlift @ 225
15 box jump @ 24"
25 deadlift @ 275#
15 box jump @ 24"
30 deadlift @ 315#
15 box jump @ 24"
35 deadlift @ 365#
15 box jump @ 24"
Result: 122
Limiting factor(s): anaerobic capacity, body weight, and rhythm for box jumps, mental fatgiue
- Deadlifts felt pretty good, however, box jumps were rough. Rep scheme was as such:
RD1: unbroken, rebound unbroken
RD2: unbroken, 5 rebound/10 step up
RD3: unbroken, step ups (singles)
RD4: 5/5/1/1/1/1/1/5/1/1/1/1/1, step ups x 7
I was in an okay mindset for this. It has been a very, very frustrating day. Rachel was supposed to be induced today, however, the doctors decided not to and put us on hold until we called earlier this evening. They fucking moved it to tomorrow. They forced us to schedule the fucking induction for today and they put us on hold all damn day. It's unreal how life in the military is. The service men and women of this country get treated like absolute shit. Our government is fucked up and our country is the shitter because of it.
Anyway, I had a lot on my mind going into this workout so I just went after it. First round done in :41, 2nd round completed @ low 2:00, 3rd round completed @ 4:34. This was a fun workout and I really hope the next one is just has fun...so no muscle ups please...
Wednesday, March 12, 2014
Wednesday, March 12, 2014
1800
Morning weight: 275.8
Warmup
5 minute AMRAP
- burpees
Result: 70
Limiting factor(s): body weight, not warmed up, low anaerobic capacity
- wow...what a great way to start a session haha. This wasn't by choice. I made a promise to a trainer that I would do this for him for his 5 minute burpee challenge. I don't plan on repeating this haha. Sad part is that this is only 3 reps off my PR for 7 minutes of burpees.
Specific Development
A
10 minutes to find 1RM Power Snatch
Result: 155, 175, 195, 215, 235PR, 240x
Limiting factor(s): technique, explosiveness
- I'm happy I was able to PR on this after the ridiculousness of yesterday's aerobic capacity WOD. I just really need to work on the "pop" and "drop" rather than "pop" and "spread-my-feet-as-far-as-they-can-go-in-a-Jean Claude Van Dam-split". Tonight I only did it on the 240# attempt, however, I only went a little bit outside of shoulder width, therefore, I've made some pretty good progress on this.
B
Push Jerk 3x3; rest 2 minutes between sets; all 3 sets need to be working sets
Result: 235, 235, 235
Limiting factor(s): shoulders were hurting, felt very lethargic, technique was a little off
- I haven't done any type of press for a while so I didn't feel like my nervous system was prepped well enough to go super heavy. My PR on this is 295# so this was close to 80% of my 1RM. Looking at it realistically, I probably could have done 255#, maybe even 260#.
Gen WOD
3 sets
Row 1 minute @ "all out" pace for calories
Row 2 minutes ez
Result (calories by round): 32, 27, 23
Limiting factor(s): low anaerobic capacity
- I felt like I hit a very high level of fatigue early on. I achieved 20 calories within the first half of the first row and just died. From then on it was a rough showing. Overall, I enjoyed this. Sadly, I enjoyed feeling like I hit the brick wall soon into the workout. I was still fatigued from yesterday going into today and starting the workout off with 5 minutes of burpees wasn't much fun, however, I'm pretty happy with all of the result. I look forward to being more consistent on this particular WOD in the future!
Morning weight: 275.8
Warmup
5 minute AMRAP
- burpees
Result: 70
Limiting factor(s): body weight, not warmed up, low anaerobic capacity
- wow...what a great way to start a session haha. This wasn't by choice. I made a promise to a trainer that I would do this for him for his 5 minute burpee challenge. I don't plan on repeating this haha. Sad part is that this is only 3 reps off my PR for 7 minutes of burpees.
Specific Development
A
10 minutes to find 1RM Power Snatch
Result: 155, 175, 195, 215, 235PR, 240x
Limiting factor(s): technique, explosiveness
- I'm happy I was able to PR on this after the ridiculousness of yesterday's aerobic capacity WOD. I just really need to work on the "pop" and "drop" rather than "pop" and "spread-my-feet-as-far-as-they-can-go-in-a-Jean Claude Van Dam-split". Tonight I only did it on the 240# attempt, however, I only went a little bit outside of shoulder width, therefore, I've made some pretty good progress on this.
B
Push Jerk 3x3; rest 2 minutes between sets; all 3 sets need to be working sets
Result: 235, 235, 235
Limiting factor(s): shoulders were hurting, felt very lethargic, technique was a little off
- I haven't done any type of press for a while so I didn't feel like my nervous system was prepped well enough to go super heavy. My PR on this is 295# so this was close to 80% of my 1RM. Looking at it realistically, I probably could have done 255#, maybe even 260#.
Gen WOD
3 sets
Row 1 minute @ "all out" pace for calories
Row 2 minutes ez
Result (calories by round): 32, 27, 23
Limiting factor(s): low anaerobic capacity
- I felt like I hit a very high level of fatigue early on. I achieved 20 calories within the first half of the first row and just died. From then on it was a rough showing. Overall, I enjoyed this. Sadly, I enjoyed feeling like I hit the brick wall soon into the workout. I was still fatigued from yesterday going into today and starting the workout off with 5 minutes of burpees wasn't much fun, however, I'm pretty happy with all of the result. I look forward to being more consistent on this particular WOD in the future!
Tuesday, March 12, 2014
1815
Morning weight: 276.5
Warmup
2 rounds smooth
Double unders x 35
Squat grinder x 6
Walking spiderman x 6
Inchworm to pushup x 4
TnG squat clean x 5 @ 135#
Specific Development
A1. Power clean x 10 @ 215# for time; rest 1 minute
A2. Burpees x 10 for time; rest 2 minutes
Result: PC - :55, 1:13, 1:06 (all reps were singles, no TnG here)
Burpees - :17, :18, :20
Limiting factor(s): body weight, anaerobic capacity
- This was fun, however, I was GASSED after this. Cleans felt okay, burpees felt fast but slow. I'm happy with how fluid I was on the cleans. The first set felt really good. Second set was rough. Third set felt controlled. I went after the first 2 sets at the beginning without any style of pacing. I felt it, too. That second set got really hard at rep 4 or 5.
Gen WOD
5 rounds for time
30 double unders
20 squat thrusters @ 45#
10 chest-to-bar pullups
Result: 19:38* (I had to use a skinny band on the pulups for assistance)
Limiting factor(s): body weight, MENTAL TOUGHNESS
- This was incredibly aggravating. I went into this with a terrible mindset. 2 out of the 3 movements are goats for me (thrusters and pullups). I was not in the right mind to perform this WOD. It was mostly mental for me. The thrusters were the hardest part. I absolutely despise them due to how poorly I perform them. However, I know they're helping me so I need to embrace them and welcome them to each and every workout.
The major limiting factor for me this week has been my wife and my daughter (i meant this in a good sense). My wife is 5 days passed due and it has been really taxing on us, mentally. We've been doing everything research suggests to induce labor. It'll be a nicer once she is born and my wife can finally relax while I'm taking care of the baby.
Morning weight: 276.5
Warmup
2 rounds smooth
Double unders x 35
Squat grinder x 6
Walking spiderman x 6
Inchworm to pushup x 4
TnG squat clean x 5 @ 135#
Specific Development
A1. Power clean x 10 @ 215# for time; rest 1 minute
A2. Burpees x 10 for time; rest 2 minutes
Result: PC - :55, 1:13, 1:06 (all reps were singles, no TnG here)
Burpees - :17, :18, :20
Limiting factor(s): body weight, anaerobic capacity
- This was fun, however, I was GASSED after this. Cleans felt okay, burpees felt fast but slow. I'm happy with how fluid I was on the cleans. The first set felt really good. Second set was rough. Third set felt controlled. I went after the first 2 sets at the beginning without any style of pacing. I felt it, too. That second set got really hard at rep 4 or 5.
Gen WOD
5 rounds for time
30 double unders
20 squat thrusters @ 45#
10 chest-to-bar pullups
Result: 19:38* (I had to use a skinny band on the pulups for assistance)
Limiting factor(s): body weight, MENTAL TOUGHNESS
- This was incredibly aggravating. I went into this with a terrible mindset. 2 out of the 3 movements are goats for me (thrusters and pullups). I was not in the right mind to perform this WOD. It was mostly mental for me. The thrusters were the hardest part. I absolutely despise them due to how poorly I perform them. However, I know they're helping me so I need to embrace them and welcome them to each and every workout.
The major limiting factor for me this week has been my wife and my daughter (i meant this in a good sense). My wife is 5 days passed due and it has been really taxing on us, mentally. We've been doing everything research suggests to induce labor. It'll be a nicer once she is born and my wife can finally relax while I'm taking care of the baby.
Thursday, March 6, 2014
Tuesday, March 4, 2014 + Wednesday, March 5, 2014
Wednesday, March 5, 2014
1230Morning Weight: 275.6
Warmup
500m row @ 80% effort (1:32.4)
Double unders x 50
Squat grinder x 6
Unbroken wall ball x 10 (20#, 10' target)
Inchworm to pushup x 4
CTB pullup x (5.5) w/ 10 seconds rest between
Super-deep ring dips x (4.4) w/ 10 seconds rest between
Double unders x 50
Specific Development
A
Front Squat 3 x 3 working sets
Result: 275# for all three sets (took 4 sets to build up to this @ 135#, 185#, 225#, 255#)
Limiting factor(s): thoracic spine, lumbar spine, shoulder, glutes
- This was just awful. Every single set felt very unstable. I had A LOT of pain coursing through my entire body. Not soreness either. Just straight up Ouchie McOuch-Ouch pain. I was hoping to hit over 300# but I wasn't even close.
B
Weighted Pullup 3 x 2-3
Result: Performed L-sit Super Strict pullups (each set felt like I was using 30# so we'll call it that)
Limiting factor(s): body weight, pain
- Same stuff as usual when it comes to the gymnastics movements. Just too heavy to be proficient.
Gen WOD
500m row for time
Result: 1:23.6 (1.2 seconds over PR of 1:22.4)
Limiting factor(s): anaerobic capacity, hammie fatigue, back pain
- Holy freakin' crap. This was really hard. I was surprised I did as well as I did, however, this was the hardest 500m row I've ever performed in my entire life. I wanted to cry at the end. Just kidding. However, I was fully spent. I had very little food leading into this workout and I think that played a role in my overall performance here and earlier. Oh well. Recovery day tomorrow so I'm actually going to take the time to ingest some good, quality eats.
Tuesday, March 4, 2014
1830
Morning Weight: 276.8
Warmup
2 rounds smooth
CTB pullups x 10
Unbroken wall balls x 12 (20# ball, 12' target)
Burpees onto a 2" plate x (5.5.5) for speed w/ 10 second rest between sets of 5
Rebound box jumps x 8 (24" box)
Gen WOD
Row 30 minutes @ Z1 (damper setting @ 7)
Result: 7064m with average pace per 500m was 2:07.2
Limiting factor(s): aerobic capacity, low-back and rhomboid were starting to give out around 20 minute in
- This was rough. For me, this was very, very mental. I made the mistake of trying to keep up with my buddy, Josh (he was averaging 1:56/500m). I could still hold a conversation while performing, however, it became increasing difficult towards the end due to my back giving out.
Play Time
Muscle Ups while fatigued
Result: 0
Limiting factor(s): body weight, form, fatigue
- I should not have done this. I really hurt my right should/arm driving to catch myself in a really deep ring dip. I need to practice a lot more once my shoulder and arm heal. Watching some video, I'm not pulling quite high enough to get my chest through and catch myself in a "not-so-deep" ring dip.
Sunday, March 2, 2014
Sunday, March 2, 2014
1700
Evening weight: 282.6
Warmup
AMRAP unbroken double unders x 3
- 21/29/80*
*PR by 3 reps
Play around with snatch @ 75#
Some inchworms
Pigeon pose
Get in a GREAT mindset!
WOD
Open WOD 14.1
10 minute AMRAP
30 double unders
15 power snatch @ 75#
Result: 306 reps (6 rounds + 30 double unders + 6 snatches)
Limiting factor(s): aerobic capacity, CHEST COLD, grip
- This was a 36 rep PR from Friday. I'm very happy with this. I'm still top 300 in my region (South Central) and I'm okay with this. This, literally, took everything I had to give. This weekend I've developed either pneumonia or a common chest cold. Either way, feeling as unhealthy as I did going into the WOD, I'm really happy with my performance. I was unbroken on both movements until double unders on round 4. I clipped my foot around 18 and, from then on, snatches were 7/4/4. This was rough and I'm glad it's over, however, I can't wait for more complicated movements! Bring on the burpees and chest-to-bar!
Evening weight: 282.6
Warmup
AMRAP unbroken double unders x 3
- 21/29/80*
*PR by 3 reps
Play around with snatch @ 75#
Some inchworms
Pigeon pose
Get in a GREAT mindset!
WOD
Open WOD 14.1
10 minute AMRAP
30 double unders
15 power snatch @ 75#
Result: 306 reps (6 rounds + 30 double unders + 6 snatches)
Limiting factor(s): aerobic capacity, CHEST COLD, grip
- This was a 36 rep PR from Friday. I'm very happy with this. I'm still top 300 in my region (South Central) and I'm okay with this. This, literally, took everything I had to give. This weekend I've developed either pneumonia or a common chest cold. Either way, feeling as unhealthy as I did going into the WOD, I'm really happy with my performance. I was unbroken on both movements until double unders on round 4. I clipped my foot around 18 and, from then on, snatches were 7/4/4. This was rough and I'm glad it's over, however, I can't wait for more complicated movements! Bring on the burpees and chest-to-bar!
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