6:05am
A
High Bar Back Squat - 3 x 10 @ 70% 1RM, rest 2 min
Result: 285# on all (true 70% is 286#, however I don't have the 1/2# little guys)
This was the hardest set of back squats I have ever done. The rep scheme and execution was tough on the first set, yet easily performed. It was the less-than-usual amount of rest between rounds. Holy freaking crap, man. Now that I think about it, this is the heaviest I have ever completed sets of 10. I used to do AMRAP @ 315# in college, however, the highest I ever reached was 7. The highest weight completed at more than one set of 10 was @ 265# in 2010 (2 x 10 w/ ~ 5 minutes rest between).
B
Weighted Strict Pullup - 5 x AMRAP @ 20#, rest 90s
Result (by round): 3/4/3/3/3 all w/ 20# KB
I'm really disappointed with this. I know it's not really an excuse, but with this KB I was doing strict pullups at a body weight of 300.4# (weighed in at 280.4# this morning....)
C
Zercher Squat - 5 x 3 @ heavy, rest 2 min
Result (by round): 135/185/225/275/275
I wasn't sure what to expect as I have never done this, so I started out very light. 275# was heavy, however, I could've gone up another 20#...maybe...this was pretty rough on the inner elbow/forearm.
D1
Cuban Press - 3 x 10 @ 5# each hand w/ tempo 2222, rest 30s
D2
SA DB Bent Row - 3 x 6 @ heavy, rest 90s
D3
Incline Bench Reverse DB Flies - 3 x 10 @ working, rest 2 min
Result: D2 - 100# on all, D3 - 40#
Good shoulder work here. The Cuban Press was good for the rotators. I wish I could've gone heavier on the rows, however, the 100# DB was the heaviest available.
6:20 pm
A
Squat Snatch - Build to a tough single, rest as needed
Result: 185 / 205 / 225F / 225 / 245F
Bummed I missed 245. I had it overhead, I just lost it out front a little bit and fell forward as I tried to stand. Oh well.
B
10 minute EMOM - 3 reps @ 70% of A
Result: 160#
This was significantly harder than anticipated. I'm really happy I missed 245# after this, haha. First 5 minutes were alright, next 2 were rough, and the final 3 were miserable. I'm really not sure why. I just felt like I hit a wall, HARD. My low back tightened up really bad, my arse was giving out when I tried to stand, and my shoulders internally rotated every rep on the last 3 minutes. It was rough looking. I'm glad I didn't film this.
Overall, rough day. Felt pretty fatigued from the beginning and all day due to Evelyn waking up A LOT last night. I probably didn't sleep more than 3 or 4 hours. Tomorrow is moving day and I'll be moving a lot of furniture by myself. Should be fun after today.
Monday, June 30, 2014
Saturday, June 28, 2014
Saturday, June 28, 2014
5:15 pm
A
Row 5 x 500m @ 1:47/500m pace, rest 2 min
Result (ave/500m): 1:44.9/1:44.4/1:43.9/1:44.6/1:43.1
Rachel's results: 2:03.1/2:04.2/2:02.3/2:06.4/2:03.2
Wow this was difficult. Not in the sense of physical exertion, more so the inability to hold 1:47 pace. Rachel killed it. I'm really happy with how well she did. Her goal was to hold 2:05. I promise I tried hard to hold the pace. Honestly, holding 1:44 pace wasn't very challenging either. Not trying to sound conceded, promise.
B
Intensive Mobility
Feel pretty good about this week. Some fun, new movements made it interesting. I'm looking forward to next week very much.
A
Row 5 x 500m @ 1:47/500m pace, rest 2 min
Result (ave/500m): 1:44.9/1:44.4/1:43.9/1:44.6/1:43.1
Rachel's results: 2:03.1/2:04.2/2:02.3/2:06.4/2:03.2
Wow this was difficult. Not in the sense of physical exertion, more so the inability to hold 1:47 pace. Rachel killed it. I'm really happy with how well she did. Her goal was to hold 2:05. I promise I tried hard to hold the pace. Honestly, holding 1:44 pace wasn't very challenging either. Not trying to sound conceded, promise.
B
Intensive Mobility
Feel pretty good about this week. Some fun, new movements made it interesting. I'm looking forward to next week very much.
Friday, June 27, 2014
Friday, June 27, 2014
6:45am
A
Snatch Grip Deadlift - tempo 3111 @ 5 x 4 - build from 225#, rest 2 min
Result: 225/275/295/305/315
This was tough. My grip took the biggest hit mostly due to the tempo and the rip on my right hand still hasn't healed all the way so I didn't use hook grip. I'm not sure where 315# puts me. Probably pretty low, however, I've never used snatch grip before so I'll take it.
B
Split Press - tempo 2112 @ 5 x 3, rest 90 seconds
Result: 135/135/155/185/185
I wasn't sure if this was supposed to be front rack or behind the neck but I went ahead and used front rack. This was tough. Fun, but tough. Again, a movement I've never done before so I kept it a little light to begin with and built up from there.
C1
Single Leg Barbell Deadlift @ 5 x 5 each leg, rest 90 seconds
C2
Seated Neutral Grip Single Arm Dumbbell Press - tempo 2112 @ 5 x 8 each arm, rest 90 seconds
Result: C1 @ 135#, C2 @ 55#
Kept the deadlifts light because it pissed me off. The balance portion on this trying to go heavy was ridiculous. Again, a movement I've never done before so that also played a role in keeping the weight low. The presses were alright. I've been feeling a slight tweak in my right shoulder whenever I press over head and lock out. I think I'm going to start implementing some rotator work in warmup and post-WOD.
Overall, felt okay with this morning. Frustrated with the light weight, however, I know that will change once I start developing neurologically. I think the biggest issue was poor recruitment for the new movements. I could be wrong, it's just a hypothesis.
6:20 pm
A
10 minute AEMOM
Odd: 2 strict HSPU, 2 kipping HSPU
Even: 5 Deadlift @ 315#
Felt pretty good on this, surprisingly. All HSPU were unbroken, shockingly. The only problem I had was at the last 2 kipping HSPU. Those reps were terrible because I started to fatigue and I didn't have a soft mat today for my head. I thoroughly enjoyed doing these on the concrete...
B
Arnold Press - 3 x 10 heavy
Result: 55# on all 3 sets
This was different. I didn't know what to expect with this so I asked some of the meat heads in the globo gym portion of our box how to do this and what to go for. One dude (who is huge) said that he never goes over 70# for high reps...I soon found out why. This was pretty challenging for 3 sets of 10...reps 7 - 10 were killer.
Preston: How does this compare to high level Regional athletes?
C
5 minute EMOM
10 burpees as fast as possible
Result (seconds per round): :16/:16/:19/:20/:21
The majority of people who I've talked to who partake in CrossFit hate burpees and sets like these involving burpees...personally, I f*cking loved this! I'm not the best at them, but they help so much. I get really excited when I have to do them. Especially small numbers for speed.
I'm content with today. I'm really looking forward to tomorrow's rows. I'm hoping 1:47/500m will be more challenging than it sounds.
A
Snatch Grip Deadlift - tempo 3111 @ 5 x 4 - build from 225#, rest 2 min
Result: 225/275/295/305/315
This was tough. My grip took the biggest hit mostly due to the tempo and the rip on my right hand still hasn't healed all the way so I didn't use hook grip. I'm not sure where 315# puts me. Probably pretty low, however, I've never used snatch grip before so I'll take it.
B
Split Press - tempo 2112 @ 5 x 3, rest 90 seconds
Result: 135/135/155/185/185
I wasn't sure if this was supposed to be front rack or behind the neck but I went ahead and used front rack. This was tough. Fun, but tough. Again, a movement I've never done before so I kept it a little light to begin with and built up from there.
C1
Single Leg Barbell Deadlift @ 5 x 5 each leg, rest 90 seconds
C2
Seated Neutral Grip Single Arm Dumbbell Press - tempo 2112 @ 5 x 8 each arm, rest 90 seconds
Result: C1 @ 135#, C2 @ 55#
Kept the deadlifts light because it pissed me off. The balance portion on this trying to go heavy was ridiculous. Again, a movement I've never done before so that also played a role in keeping the weight low. The presses were alright. I've been feeling a slight tweak in my right shoulder whenever I press over head and lock out. I think I'm going to start implementing some rotator work in warmup and post-WOD.
Overall, felt okay with this morning. Frustrated with the light weight, however, I know that will change once I start developing neurologically. I think the biggest issue was poor recruitment for the new movements. I could be wrong, it's just a hypothesis.
6:20 pm
A
10 minute AEMOM
Odd: 2 strict HSPU, 2 kipping HSPU
Even: 5 Deadlift @ 315#
Felt pretty good on this, surprisingly. All HSPU were unbroken, shockingly. The only problem I had was at the last 2 kipping HSPU. Those reps were terrible because I started to fatigue and I didn't have a soft mat today for my head. I thoroughly enjoyed doing these on the concrete...
B
Arnold Press - 3 x 10 heavy
Result: 55# on all 3 sets
This was different. I didn't know what to expect with this so I asked some of the meat heads in the globo gym portion of our box how to do this and what to go for. One dude (who is huge) said that he never goes over 70# for high reps...I soon found out why. This was pretty challenging for 3 sets of 10...reps 7 - 10 were killer.
Preston: How does this compare to high level Regional athletes?
C
5 minute EMOM
10 burpees as fast as possible
Result (seconds per round): :16/:16/:19/:20/:21
The majority of people who I've talked to who partake in CrossFit hate burpees and sets like these involving burpees...personally, I f*cking loved this! I'm not the best at them, but they help so much. I get really excited when I have to do them. Especially small numbers for speed.
I'm content with today. I'm really looking forward to tomorrow's rows. I'm hoping 1:47/500m will be more challenging than it sounds.
Wednesday, June 25, 2014
Wednesday, June 25, 2014
4:15 pm
30 minute Z1 session
3 rounds
5 minute row
5 minute spin
I know this wasn't programmed today, however, I knew I was going to be limited tonight in regards to getting in a good warmup tonight so I did this at home to get a good sweat going. I followed this up with about 40 minutes of LAX ball work.
6:20 pm
A
10 minute AMRAP @ 85% holding sustainable pace
250m row
10 wallball @ 20#/10'
10 Renegade row @ 40#
Result: 4 + 260
Biggest limiting factor here was transition from renegade rows to rower. I didn't have someone to set up the rower for me so it was a little slower than it would've been with someone there. I had to use 40# dumbbells because we don't have 30s at the gym apparently...what gym doesn't have 30s? Felt pretty good after this. No redline, however, I did feel it. All the rows were ~1:44 pace. Walballs were unbroken, as were the renegade rows.
- 5 minute rest -
B
10 minute AMRAP @ 85% holding sustainable pace
20 double unders
10 Russian KB swings @ 55#
10 box jumps w/ step down @ 24"
Result: 6 rounds even
Goal was to be unbroken on doubles and swings, chip away at box jumps, and hold ~1:40 pace per round. First round was a little ambitious (1:12) and I fell off a little from there. The box jumps were tough. They took the longest and were the hardest part. Most of the double unders were close to unbroken. The rope would clip my left heel around 15 every freaking round. I'm not sure why or what I was doing that caused it to happen. Swings were unbroken (those are never really an issue...*knock on wood*...).
Overall, felt okay today. I choose to do the main WOD in the evening because the baby didn't fall asleep until around 1:00am. Therefore, I didn't sleep all too well. I woke up around 10:30am. Thanks for today. It was fun.
30 minute Z1 session
3 rounds
5 minute row
5 minute spin
I know this wasn't programmed today, however, I knew I was going to be limited tonight in regards to getting in a good warmup tonight so I did this at home to get a good sweat going. I followed this up with about 40 minutes of LAX ball work.
6:20 pm
A
10 minute AMRAP @ 85% holding sustainable pace
250m row
10 wallball @ 20#/10'
10 Renegade row @ 40#
Result: 4 + 260
Biggest limiting factor here was transition from renegade rows to rower. I didn't have someone to set up the rower for me so it was a little slower than it would've been with someone there. I had to use 40# dumbbells because we don't have 30s at the gym apparently...what gym doesn't have 30s? Felt pretty good after this. No redline, however, I did feel it. All the rows were ~1:44 pace. Walballs were unbroken, as were the renegade rows.
- 5 minute rest -
B
10 minute AMRAP @ 85% holding sustainable pace
20 double unders
10 Russian KB swings @ 55#
10 box jumps w/ step down @ 24"
Result: 6 rounds even
Goal was to be unbroken on doubles and swings, chip away at box jumps, and hold ~1:40 pace per round. First round was a little ambitious (1:12) and I fell off a little from there. The box jumps were tough. They took the longest and were the hardest part. Most of the double unders were close to unbroken. The rope would clip my left heel around 15 every freaking round. I'm not sure why or what I was doing that caused it to happen. Swings were unbroken (those are never really an issue...*knock on wood*...).
Overall, felt okay today. I choose to do the main WOD in the evening because the baby didn't fall asleep until around 1:00am. Therefore, I didn't sleep all too well. I woke up around 10:30am. Thanks for today. It was fun.
Tuesday, June 24, 2014
Tuesday, June 24, 2014
9:00am
A
30 minute Z1 session
3 rounds
5 minute row
5 minute spin
Preston: I didn't run due to a monsoon going through at the time. I wanted to keep it fasted and I was getting pretty hungry so I improvised. I apologize for this. It won't happen again
B
30 minute Mobility
- Full body LAX roll
- Worked specific isolation to hips, glutes, calves, and ankles
7:30pm
A
5 x 2 + 2 Snatch Balance + OHS @ work from 155#, pause 2 seconds on OHS
- fight for great, upright position
Result: 155/175/185/205/225
Pretty happy about this. Previous PR for snatch balance was 185# earlier this year. I know this isn't very good relative to the elites, however, it's a PR for me and it's the first time in about 4 months I can be happy about something within my realm of training. OHS were cake. Positioning was a little questionable, however, I stayed as upright as my body would allow. Below is a video of my first attempt on 225#. I say "first attempt" because I forgot to pause on the OHS due to over excitement. Also, the first rep of the snatch balance wasn't really balanced.
B
2 Position Hang Power Snatch - 5 x 2 - build to heavy
Result: 135/175/185/205/225X/205
Pretty bummed about this. Was really hoping to hit 225#. I know I'm making excuses, however, the rip I received yesterday played a role in hindering my ability to perform up to par on this...I also needed to poo really bad during it...
C
Seated Behind the Neck Snatch Grip Strict Press 5 x 5
Result: 135# on all 5 sets
This was tough. I did not anticipate this being as difficult as it was. I felt a good strain in both rotators with every rep so I figured that I'd stick with 135#.
A
30 minute Z1 session
3 rounds
5 minute row
5 minute spin
Preston: I didn't run due to a monsoon going through at the time. I wanted to keep it fasted and I was getting pretty hungry so I improvised. I apologize for this. It won't happen again
B
30 minute Mobility
- Full body LAX roll
- Worked specific isolation to hips, glutes, calves, and ankles
7:30pm
A
5 x 2 + 2 Snatch Balance + OHS @ work from 155#, pause 2 seconds on OHS
- fight for great, upright position
Result: 155/175/185/205/225
Pretty happy about this. Previous PR for snatch balance was 185# earlier this year. I know this isn't very good relative to the elites, however, it's a PR for me and it's the first time in about 4 months I can be happy about something within my realm of training. OHS were cake. Positioning was a little questionable, however, I stayed as upright as my body would allow. Below is a video of my first attempt on 225#. I say "first attempt" because I forgot to pause on the OHS due to over excitement. Also, the first rep of the snatch balance wasn't really balanced.
B
2 Position Hang Power Snatch - 5 x 2 - build to heavy
Result: 135/175/185/205/225X/205
Pretty bummed about this. Was really hoping to hit 225#. I know I'm making excuses, however, the rip I received yesterday played a role in hindering my ability to perform up to par on this...I also needed to poo really bad during it...
C
Seated Behind the Neck Snatch Grip Strict Press 5 x 5
Result: 135# on all 5 sets
This was tough. I did not anticipate this being as difficult as it was. I felt a good strain in both rotators with every rep so I figured that I'd stick with 135#.
Monday, June 23, 2014
Monday, June 23, 2014
6:30 am
A
Pause Front Squat 5 x 3 (2-second pause at bottom, fight for best positioning), rest 2 min between
Result (by round): 185/225/245/250/255
This was okay. I hit higher than I anticipated. Positioning felt pretty good the whole time. Here's the video of the last set:
B
Supinated Pullups 3 x AMRAP, rest 90 seconds between
Resuls (by round): 5/4/4
This is embarrassing. Nothing to say about it. Disgusted.
C1
KB Front Squat Reverse Lunge 5 x 5 @ 55#, rest 90 seconds
C2
Pendlay Rows @ temp 2111 5 x 5, rest 2 min
Result: 135/135/165/165/165
Holy lumbar. This was very different. What a great combination, man! These coupled together was really challenging. The reverse lunges were a really good challenge. I felt my back wanting to give out but it actually held in there. I am really happy with that. I stayed conservative with the weight on the rows because I've never done them before and I didn't know what to expect. The tempo was rough based on the videos I watched of the movement. Also, there was a discrepancy if I should've pulled to my sternum or navel. I just split the difference and hit in between.
Overall, I would say that this was an okay morning. Disappointed with the pullups, however, I know that these movements will improve over time. I'm looking forward to this afternoon. I'll have it posted late tonight.
6:15 pm
A
Squat Clean - 10 min build to tough single in 5 sets
Result: 205/225/245/255/265
Surprised I got as close to my 1RM as I did. Honestly, I had no expectations going into this evening. I just hit what felt good. Everything above felt good in the pull and catch, however, the drive was really tough at 255# and 265#...really tough on 265#.
B
Squat Clean - 10 min EMOM @ 205# x 3
Result (by minute): 3/3/3/3/3/3/2/1/3/3
I'm pretty disappointed with how hard this was. Really pissed, actually, that I missed @ 7 and 8. I got my ass in gear and blasted the last 2 minutes. Those last 2 was just pure anger and adrenaline with how upset I was about missing.
C
C2B Pullup - 10 min EMOM x 5 perfect
Result (Unbroken (u)): u/u/u/u/u/u/(3-2)/(3-2)/(2-3)/u
Again, not too happy with the performance. Didn't drop due to fatigue, however, more-so due to bad rhythm and ripping. I ripped @ 7.
Overall, pretty rough day, however, it was fun. I know this is all pretty pessimistic, however, I hold myself to a higher standard than how I perform and I always will. Even if I ever make it to the Games, it probably won't be good enough for me. I really enjoyed today. I enjoy feeling as though there is actually a reason to train and that there is a purpose and direction.
A
Pause Front Squat 5 x 3 (2-second pause at bottom, fight for best positioning), rest 2 min between
Result (by round): 185/225/245/250/255
This was okay. I hit higher than I anticipated. Positioning felt pretty good the whole time. Here's the video of the last set:
B
Supinated Pullups 3 x AMRAP, rest 90 seconds between
Resuls (by round): 5/4/4
This is embarrassing. Nothing to say about it. Disgusted.
C1
KB Front Squat Reverse Lunge 5 x 5 @ 55#, rest 90 seconds
C2
Pendlay Rows @ temp 2111 5 x 5, rest 2 min
Result: 135/135/165/165/165
Holy lumbar. This was very different. What a great combination, man! These coupled together was really challenging. The reverse lunges were a really good challenge. I felt my back wanting to give out but it actually held in there. I am really happy with that. I stayed conservative with the weight on the rows because I've never done them before and I didn't know what to expect. The tempo was rough based on the videos I watched of the movement. Also, there was a discrepancy if I should've pulled to my sternum or navel. I just split the difference and hit in between.
Overall, I would say that this was an okay morning. Disappointed with the pullups, however, I know that these movements will improve over time. I'm looking forward to this afternoon. I'll have it posted late tonight.
6:15 pm
A
Squat Clean - 10 min build to tough single in 5 sets
Result: 205/225/245/255/265
Surprised I got as close to my 1RM as I did. Honestly, I had no expectations going into this evening. I just hit what felt good. Everything above felt good in the pull and catch, however, the drive was really tough at 255# and 265#...really tough on 265#.
B
Squat Clean - 10 min EMOM @ 205# x 3
Result (by minute): 3/3/3/3/3/3/2/1/3/3
I'm pretty disappointed with how hard this was. Really pissed, actually, that I missed @ 7 and 8. I got my ass in gear and blasted the last 2 minutes. Those last 2 was just pure anger and adrenaline with how upset I was about missing.
C
C2B Pullup - 10 min EMOM x 5 perfect
Result (Unbroken (u)): u/u/u/u/u/u/(3-2)/(3-2)/(2-3)/u
Again, not too happy with the performance. Didn't drop due to fatigue, however, more-so due to bad rhythm and ripping. I ripped @ 7.
Overall, pretty rough day, however, it was fun. I know this is all pretty pessimistic, however, I hold myself to a higher standard than how I perform and I always will. Even if I ever make it to the Games, it probably won't be good enough for me. I really enjoyed today. I enjoy feeling as though there is actually a reason to train and that there is a purpose and direction.
Friday, June 20, 2014
Friday, June 20, 2014
6:05pm
Warmup
500m row
21 Deadlifts @ 225#
15 HSPU
2 rounds
8 squat grinders
8 inchworm to pushup
8 strict pullup
Mobiity
Pec LAX roll
WOD
A
1RM Close Grip Bench
Result: 305#
Rough. Wish I could've hit 315#, oh well.
B
2 x AMRAP Ring Dips; 3 min rest between rounds
Result: 20/14
Those last few reps were really hard to pump out...duh. Not happy about the low reps.
C
"Diane"
21-15-9
Deadlift @ 225#
HSPU
Result: 15:37
Disgusted. Video below.
"Diane" Performed Terribly
Warmup
500m row
21 Deadlifts @ 225#
15 HSPU
2 rounds
8 squat grinders
8 inchworm to pushup
8 strict pullup
Mobiity
Pec LAX roll
WOD
A
1RM Close Grip Bench
Result: 305#
Rough. Wish I could've hit 315#, oh well.
B
2 x AMRAP Ring Dips; 3 min rest between rounds
Result: 20/14
Those last few reps were really hard to pump out...duh. Not happy about the low reps.
C
"Diane"
21-15-9
Deadlift @ 225#
HSPU
Result: 15:37
Disgusted. Video below.
"Diane" Performed Terribly
Thursday, June 19, 2014
Thursday, June 19, 2014
7:35pm
60 minute Z1 AMRAP
10 Ring rows
10 Ring pushups
10 Goblet squats @ 53#
10 step ups @ 24"
20 doubles
500m row
400m jog*
*5 minute walk @ 30 minute mark
- Result: 6 + 60
This was harder than I anticipated. I think because the heat and humidity was just draining today. I wanted to stop after the second round. I felt so exhausted almost the whole time. It was weird.
Wednesday, June 18, 2014
Wednesday, June 18, 2014
6:30pm
20 minute Z1 Cycling session
40 minute LAX ball full body roll
This felt good to do after last night. Looking forward to the mixed Modal 60 minute AMRAP tomorrow.
Tuesday, June 17, 2014
Tuesday, June 17, 2014
7:25pm
Warmup
250m row @ 10 damper/100% pull, low s/m
7 unbroken KB swings @ 55#
15 burpees
7 unbroken KB swings @ 55#
250m row @ 10 damper/100% pull, low s/m
2 rounds
5 squat grinders
5 inchworm to pushup
25 doubles
Mobility
Shoulders
Back
WOD
OPT Lactic Endurance Test
3 rounds @ "all-out" effort w/ 12 minutes rest between rounds
250m row
15 KB swings @ 55#
25 burpees
15 KB swings @ 55#
250m row
Result (by round):
1 - 5:53 (43row/all swings unbroken/1:02row)
2 - 6:20 (48row/all swings unbroken/1:01row)
3 - 6:14 (48row/all swings unbroken/1:02row)
This was actually really fun. I was dead after each round, however, I thoroughly enjoyed it. Main strategy going in: sprint the first 250, unbroken swings, just keep moving on the burpees, unbroken swings, BIG PULLS on the last 250. I feel like this strategy worked out in my favor. Though these numbers aren't impressive, I'm happy with the relative consistency and that every single swing was unbroken. I would've preferred to do this with a 62# KB like I was supposed to, however, I don't have access to one. That's going to change this week, hopefully. Damper was set on 9 for all 3 rounds. Even though I'm happy with the consistency and unbroken swings, I'm thoroughly disappointed with how long it took me to do the burpees. Each round of burpees was over 2:45. I went in with no expectations and I can honestly say that I gave 100% effort on each and every round...unfortunately that means I need to improve 200% if I want to make Regionals next year...I'm starting to question how realistic that goal actually is.
Post-WOD Core work
2 rounds
1 minute plank hold
25 rows
Warmup
250m row @ 10 damper/100% pull, low s/m
7 unbroken KB swings @ 55#
15 burpees
7 unbroken KB swings @ 55#
250m row @ 10 damper/100% pull, low s/m
2 rounds
5 squat grinders
5 inchworm to pushup
25 doubles
Mobility
Shoulders
Back
WOD
OPT Lactic Endurance Test
3 rounds @ "all-out" effort w/ 12 minutes rest between rounds
250m row
15 KB swings @ 55#
25 burpees
15 KB swings @ 55#
250m row
Result (by round):
1 - 5:53 (43row/all swings unbroken/1:02row)
2 - 6:20 (48row/all swings unbroken/1:01row)
3 - 6:14 (48row/all swings unbroken/1:02row)
This was actually really fun. I was dead after each round, however, I thoroughly enjoyed it. Main strategy going in: sprint the first 250, unbroken swings, just keep moving on the burpees, unbroken swings, BIG PULLS on the last 250. I feel like this strategy worked out in my favor. Though these numbers aren't impressive, I'm happy with the relative consistency and that every single swing was unbroken. I would've preferred to do this with a 62# KB like I was supposed to, however, I don't have access to one. That's going to change this week, hopefully. Damper was set on 9 for all 3 rounds. Even though I'm happy with the consistency and unbroken swings, I'm thoroughly disappointed with how long it took me to do the burpees. Each round of burpees was over 2:45. I went in with no expectations and I can honestly say that I gave 100% effort on each and every round...unfortunately that means I need to improve 200% if I want to make Regionals next year...I'm starting to question how realistic that goal actually is.
Post-WOD Core work
2 rounds
1 minute plank hold
25 rows
Monday, June 16, 2014
6:20am
30 minutes on rower @ Z1 effort
- Result: 6282m (~310 calories)
Damper setting was 5. Back felt a little tight before this, loosened up afterward. I changed the display on the PM3 to calories instead of avg/500m so to insure a Z1 effort level. I tend to move try to go too fast when I see how slow Z1 is performed. Good way to start the morning.
3:30pm
Warmup
300m row w/ damper @ 10, low s/m
10 squat grinders
10 inchworm to pushup
10 spiderman
50 double-unders
2 round
8 KB baby squats
5 burpees for speed
Mobility
Pigeon
Tricep roll
Wrists
WOD
A
For time
50 Front Squats from the floor @ 225#
Result: DNF (20 reps/~8:00 in)
My back really hurt after the 20th rep. I could feel it starting to give out around rep 11. This is incredibly frustrating. I don't understand how I can back squat 225# for 20 reps unbroken easily and can barely be able to front squat 225# 5 times before I'm really, really struggling. Very embarrassed.
B
15 minutes on rower @ Z1 effort level
- Result: 3372m (~200 calories)
Damper setting on 5 again. Started out really slow so to loosen up my low back. It kind of worked. It still felt pretty tight afterward. I did some pigeon and child's pose and it helped a little bit.
Very frustrated with today. I feel like I'm failing miserably at the sport of fitness. However, I think I just need to put forth a better effort in leaving my ego at the door when I come in as well as leave any expectations outside. I'll improve here. I know I will because I have a pretty damn good coach.
30 minutes on rower @ Z1 effort
- Result: 6282m (~310 calories)
Damper setting was 5. Back felt a little tight before this, loosened up afterward. I changed the display on the PM3 to calories instead of avg/500m so to insure a Z1 effort level. I tend to move try to go too fast when I see how slow Z1 is performed. Good way to start the morning.
3:30pm
Warmup
300m row w/ damper @ 10, low s/m
10 squat grinders
10 inchworm to pushup
10 spiderman
50 double-unders
2 round
8 KB baby squats
5 burpees for speed
Mobility
Pigeon
Tricep roll
Wrists
WOD
A
For time
50 Front Squats from the floor @ 225#
Result: DNF (20 reps/~8:00 in)
My back really hurt after the 20th rep. I could feel it starting to give out around rep 11. This is incredibly frustrating. I don't understand how I can back squat 225# for 20 reps unbroken easily and can barely be able to front squat 225# 5 times before I'm really, really struggling. Very embarrassed.
B
15 minutes on rower @ Z1 effort level
- Result: 3372m (~200 calories)
Damper setting on 5 again. Started out really slow so to loosen up my low back. It kind of worked. It still felt pretty tight afterward. I did some pigeon and child's pose and it helped a little bit.
Very frustrated with today. I feel like I'm failing miserably at the sport of fitness. However, I think I just need to put forth a better effort in leaving my ego at the door when I come in as well as leave any expectations outside. I'll improve here. I know I will because I have a pretty damn good coach.
Saturday, June 14, 2014
315# power clean attempt #2
Check out this video I made with Coach's Eye! http://www.coachseye.com/v/5ymY
315# power clean attempt #1
Check out this video I made with Coach's Eye! http://www.coachseye.com/v/xDYB
Friday, June 13, 2014
Friday, June 13, 2014
9:00am
30 minute fasted Cycling
30 minute LAX ball session
30 minute fasted Cycling
30 minute LAX ball session
- a little stiff today. Ass is a little tight.
6:05pm
Warmup
400m run
21 unbroken swings @ 1.5 pood
12 unbroken butterfly pullups
10 squat grinders
10 inch worm to Pushup
10 spiderman lunge
Frog stretch
Pigeon pose
400m run
21 unbroken swings @ 1.5 pood
12 unbroken butterfly pullups
10 squat grinders
10 inch worm to Pushup
10 spiderman lunge
Frog stretch
Pigeon pose
WOD
A
8RM RLESS each leg @ 20" box
A
8RM RLESS each leg @ 20" box
- Result: 155 right, 145 left
This was quite a challenge. I'm not sure if this is good, most likely not, but it gives me a starting point and it has allowed me to see that I'm relatively unbalanced.
B
"Helen"
3 rounds
400m run
21 KB swings @ 1.5 pood
12 pullups
"Helen"
3 rounds
400m run
21 KB swings @ 1.5 pood
12 pullups
- Result: 12:30 (3:00, 4:30, 5:00 by round)
Holy posterior chain. This was wicked after the RLESS. I had only one goal/expectation: unbroken swings on every round. I achieved this and I'm pretty happy about it. First time I've completed this benchmark with unbroken swings. Pullups were the following: 6/6 - 4/3/1/4 - 3/1/1/1/1/1/1/1/2. I wanted to me under 12 but after the RLESS I didn't know what to expect. Previous best time on this is somewhere in the vicinity of 9:30...I was 60# lighter and was swimming every day so my endurance was a lot better.
Overall, I'm content with today but I need to improve so much. I trust the programming and can't wait to see where I'll be in a month!
Preston - I will load up the power clean attempts tomorrow after you see this. I'm having some difficulties getting them to upload
Thursday, June 12, 2014
Thursday, June 12, 2014
Evening weight: 281.4 (post-WOD, pre-post nutrition)
5:50 pm
Warmup
500m row @ 8 damper, 75% effort
8 squat grinders
8 inchworm to pushup
Tricep mobility
Upper lat/shoulder mobility
Wrist mobility
5 strict press @ 135#
5 front squat @ 135#
5 behind the neck strict press @ 135#
8 minutes plyo work
WOD
A
8 minutes
find 1RM Power Clean
Result: 295, 305, 315F, 315F
Pretty bummed about this. Really disappointed I didn't hit 315#. However, I understand why I didn't. I know I'm relatively fatigued even if I don't necessarily feel it. I did film my 315# attempts and will have them up tomorrow. I forgot to have my buddy beam them to me. I will say, in watching the attempts, my hips did not open fully. I wasn't fully extended and my elbows were slow. You'll be able to see that tomorrow. Sorry about that.
B
8 Minute AMRAP Power Clean @ 90% above 1RM
Result: 10 reps @ 275#
I'm okay with this. I went into to it with an EMOM mentality and did a little better. I'm not exactly sure what this means but I'm content with it. The weight felt challenging on the first 3 reps, but after that I was able to pick up the pace pretty quickly. On the last minute, 3 reps were completed. Pretty stoked about that.
Preston - what does this result mean and where would it put on the scale of CrossFit athleticism? (i.e. below average, average, above average, skilled, elite, etc.)
5:50 pm
Warmup
500m row @ 8 damper, 75% effort
8 squat grinders
8 inchworm to pushup
Tricep mobility
Upper lat/shoulder mobility
Wrist mobility
5 strict press @ 135#
5 front squat @ 135#
5 behind the neck strict press @ 135#
8 minutes plyo work
WOD
A
8 minutes
find 1RM Power Clean
Result: 295, 305, 315F, 315F
Pretty bummed about this. Really disappointed I didn't hit 315#. However, I understand why I didn't. I know I'm relatively fatigued even if I don't necessarily feel it. I did film my 315# attempts and will have them up tomorrow. I forgot to have my buddy beam them to me. I will say, in watching the attempts, my hips did not open fully. I wasn't fully extended and my elbows were slow. You'll be able to see that tomorrow. Sorry about that.
B
8 Minute AMRAP Power Clean @ 90% above 1RM
Result: 10 reps @ 275#
I'm okay with this. I went into to it with an EMOM mentality and did a little better. I'm not exactly sure what this means but I'm content with it. The weight felt challenging on the first 3 reps, but after that I was able to pick up the pace pretty quickly. On the last minute, 3 reps were completed. Pretty stoked about that.
Preston - what does this result mean and where would it put on the scale of CrossFit athleticism? (i.e. below average, average, above average, skilled, elite, etc.)
Wednesday, June 11, 2014
Wednesday, June 11, 2014
9:00am
30 minute fasted Cycling session
- lats are pretty sore today. I did a lot of hanging after class tonight. I'm excited for power cleans tomorrow. I'm going to hit 325#.
Tuesday, June 10, 2014
Tuesday, June 10, 2014
10:00 am
45 minute Mobility Session
- Lax ball: scaps, thoracic, lumbar, glute, lateral hip, high ham, low ham, calf, foot
- ham floss
- high ankle
...ouch...
6:15 pm
A
AMRAP strict HSPU x 3, rest 3 minutes
- Result: 5, 6, 5
- really embarrassed and frustrated with this. First 3 reps on all felt easy but it felt like I just hit a big wall. Not happy with this at all. Shoulders felt life they were very weak.
B
8RM seated single arm dumbell press each arm
- Result: 75# right, 65# left
- this was very awkward for me. I've never done this before so I had no expectations going into it. However, my left arm felt like it was having a seizure on all the attempts.
C
2K Row time trial
- Result: 7:10.1 (3:31 @ 1K)
- really unhappy with this. My upper body felt exhausted from the beginning and pulls felt weak. Damper was set at 8 the whole time. Legs pittered out less than 1K into it.
- overall not too happy with today. I can contribute it to a poor warmup. I had to rush due to starting at 6:15 as opposed to 5:45. Oh well. Tomorrow is a new day. Let's see what it brings.
45 minute Mobility Session
- Lax ball: scaps, thoracic, lumbar, glute, lateral hip, high ham, low ham, calf, foot
- ham floss
- high ankle
...ouch...
6:15 pm
A
AMRAP strict HSPU x 3, rest 3 minutes
- Result: 5, 6, 5
- really embarrassed and frustrated with this. First 3 reps on all felt easy but it felt like I just hit a big wall. Not happy with this at all. Shoulders felt life they were very weak.
B
8RM seated single arm dumbell press each arm
- Result: 75# right, 65# left
- this was very awkward for me. I've never done this before so I had no expectations going into it. However, my left arm felt like it was having a seizure on all the attempts.
C
2K Row time trial
- Result: 7:10.1 (3:31 @ 1K)
- really unhappy with this. My upper body felt exhausted from the beginning and pulls felt weak. Damper was set at 8 the whole time. Legs pittered out less than 1K into it.
- overall not too happy with today. I can contribute it to a poor warmup. I had to rush due to starting at 6:15 as opposed to 5:45. Oh well. Tomorrow is a new day. Let's see what it brings.
Monday, June 9, 2014
Monday, June 9, 2014
9:00am
A. 30 minute fasted Z1 cycling
B. Hip, Glute Ham, Ankle mobility
- Felt pretty good after this. Rachel had to work a 24 hour shift yesterday so I didn't get a very restful sleep. Only got about 5 hours, however, I did nap later this afternoon when Evelyn took a nap (about 90 minutes).
5:45 pm
Warmup
500m row @ 21 s//m avg w/ damper @ 9
1 minute @ each
strict pullup
PVC pass through
Inchworm to pushup
Squat grinder
Goblet squat
Mobility
Thoracic, shoulder, lat, hip, ankle
WOD
A. 10 minutes find 1RM Back Squat
- Result: 410# (5# PR)
- Pretty stoked about the PR, however, knees were valgus and I lost my core half way up, I felt.
B. NME Test: AMRAP Back Squat @ 90% 1RM
- Result: 370# x 3 reps
- Probably could have pumped out a couple more, however, knees went very valgus on 4th attempt and I didn't want to sacrifice form as much as I would have. I forgot to film this.
C. 50 C2B Pullups in sets of 5
- Result: 9:37
- Relatively happy with this. I thought I was going to rip terribly after the first 10 reps, however, I never did. Luck I guess. Took an EMOM approach to this so I could keep them unbroken. Last time I did this I just went after it and I burnt out hardcore after 20. Let me specify, the last time I did this it was 20x5 unbroken.
A. 30 minute fasted Z1 cycling
B. Hip, Glute Ham, Ankle mobility
- Felt pretty good after this. Rachel had to work a 24 hour shift yesterday so I didn't get a very restful sleep. Only got about 5 hours, however, I did nap later this afternoon when Evelyn took a nap (about 90 minutes).
5:45 pm
Warmup
500m row @ 21 s//m avg w/ damper @ 9
1 minute @ each
strict pullup
PVC pass through
Inchworm to pushup
Squat grinder
Goblet squat
Mobility
Thoracic, shoulder, lat, hip, ankle
WOD
A. 10 minutes find 1RM Back Squat
- Result: 410# (5# PR)
- Pretty stoked about the PR, however, knees were valgus and I lost my core half way up, I felt.
B. NME Test: AMRAP Back Squat @ 90% 1RM
- Result: 370# x 3 reps
- Probably could have pumped out a couple more, however, knees went very valgus on 4th attempt and I didn't want to sacrifice form as much as I would have. I forgot to film this.
C. 50 C2B Pullups in sets of 5
- Result: 9:37
- Relatively happy with this. I thought I was going to rip terribly after the first 10 reps, however, I never did. Luck I guess. Took an EMOM approach to this so I could keep them unbroken. Last time I did this I just went after it and I burnt out hardcore after 20. Let me specify, the last time I did this it was 20x5 unbroken.
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