Thursday, July 31, 2014

6:15 pm

3 x 1 mile repeats - rest 1:1 @ 75% / 85% / 95% by mile

Result: DNF

Mile 1 - 8:53

Mile 2 - Quadruple Cramptown (both quads, both hams...I looked like the tin man trying to walk)

Mile 3 - Did not attempt

This was just very unfortunate. I was really sore going into the run and I'm not really sure why. I was really sore yesterday as well. Karen did a number on my quads and hams. It probably didn't help that I did Open WOD 12.1 and Karen with no warmup that day. No bueno. I'm going to hit a good warmup tomorrow. Probably go on a short trot with the wife for her birthday and do some yoga so I can put up some good numbers on snatch and split jerk.

Tuesday, July 29, 2014

10:45am

Open WOD 12.1

7 minute AMRAP
 - Burpees

Result: 100 reps (26 rep PR)

Breakdown - 0:00 - 1:00 = 16 reps
                     1:00 - 2:00  = 16 reps
                     2:00 - 3:00  = 14 reps
                     3:00 - 4:00  = 14 reps
                     4:00 - 5:00  = 14 reps
                     5:00 - 6:00  = 14 reps
                     6:00 - 7:00  = 12 reps

Happy with the PR. Tried to be as consistent as possible. I went into this with the same mindset as Open WOD 13.1 in regards to trying to hit 1 burpee every 4 seconds. I was close.

6:30pm

"Karen"

For time:
150 Wallball shots (20#/10')

Result - 7:41 (72 second PR)

Breakdown - 1st 50: unbroken (1:47 / 1:47 split)
                     2nd 50: 10 / 10 / 10 / 10 / 10 (5:00 / 3:13 split)
                     3rd  50: 15 / 15 / 20 (7:41 / 2:41 split)

Felt good. The first 50 unbroken was a PR. Thinking back on it, I should've tried to go for more on the first set. I didn't feel tired or pain until I started breaking it up into sets. The 5 sets of 10 were a mistake that I won't be making again. I'm confident I could've hit 75 or 80 before dropping. I felt very minimal shoulder fatigue. Most of the throbbing was/is in my quads.

So far the meditation and PMR this weekend has worked, however, it is only Tuesday.

Monday, July 28, 2014

5:30pm

A
Front Squat - build to 1RM in 6 sets, rest 2 - 3 min

Result: 275 / 285 / 295 / 305 / 315 / 325x

Bummed I missed 325#. I almost had it, just couldn't lock it out. It would have been a 10# PR, however, I had to settle for a tie. I didn't use a belt as I was instructed due to one wasn't available. An individual was using the one that the gym signs out at that moment. I wasn't sure how long they needed it so I just went ahead and performed the lifts without one.

B
Strict Pullup - 3 x AMRAP unbroken

Result: 10 / 7 / 8

10 unbroken is the most I've performed at full lockout since October.

C
Squat Clean - Build to 1RM in 6 sets, rest 2 - 3 min

Result: 225 / 245 / 265 / 275 / 285 (10# PR) / 295 (20# PR)

Belt became available so I used it on this. Happy about the PR. Wish it was over 3 centuries but a PR is a PR.

D
Row 10 x 100m @ 100% effort, rest 60s between

Result: 15.7 / 16.6 / 17.1 / 18.4 / 19.8 / 16.6 / 16.6 / 16.5 / 16.4

This was the most difficult thing to do fast. The super slow times (17.1/18.4/19.8) were all done at super high tempo. I soon found an almost "happy medium" towards the end (this explains the 3 second drop). I'm not sure exactly what I did differently. I just kept trying to go faster. This was really frustrating. I feel like I should have been sub 15 on all of these.

Friday, July 25, 2014

4:15pm

A
Snatch - 10 x 1

Result: 185 / 195 / 205 / 215 / 225 / 235x / 235 / 245x / 245x / 245x

Videos are below. The last attempt pretty much describes how this week has been. There have been a lot of outside distractions and mental barriers. I'm going to do some meditation and yoga this weekend to try and clear my mind and revamp.

245# Attempt 1

245# Attempt 2

245# Attempt 3

B

Spit Jerk - 10 x 1 - rest 2 min between

Result: 245 / 255 / 265 / 275x / 275 / 285 / 295 / 305x / 305 / 315x

305# was all I had in the tank tonight. Mentally, just wasn't there. Video is below.

305#

C

10 x 500m @ 1:44/500m pace - rest 2 min

Result - 1:43.9 / 1:44.1 / 1:44.3 / 1:44.9 / 1:44.6 / 1:44.6 / 1:43.8 / 1:44.0 / 1:43.5 / 1:43.4

Tried harder to work on pacing. This felt good.

Thursday, July 24, 2014

4:00pm

A
Snatch Grip Deadlift @ 3111 tempo - 5 x 3 (Heavy)

Result: 290# on all

I chose a weight that wasn't really overbearing, however, it wasn't easy either. My hands have been really taking a beating on this movement. Is there a better way to grip without ripping, Preston?

B
Strict HSPU - 3 x AMRAP AMRAP - 20 sec rest between AMRAPs - rest 2 min

Result: 9, 2 / 8, 3 / 6, 2

These felt better today.

C1
BB SL DL - 3 x 12 each leg - build from 155#, rest 90s

C2
Arnold Press @ 2112 tempo - 3 x 12 - rest 2 min

Result: C1 - 155 / 185 / 185
            C2 - 1.5 pood on all

I can't express my level of hatred toward the single leg deadlifts. However, I know I need to do them. They're just very frustrating.

Looking forward to tomorrow. 

Monday, July 21, 2014

8:45am

A
Pause Front Squat (2 second pause @ bottom) - 4 x 3, rest 2 min

Result: 225 / 245 / 275 / 285pr

Pretty happy about this. The 3rd rep was pretty difficult. However, I didn't lose it forward as badly as I lost 280# a couple weeks ago. Sadly, this is the only good thing that happened all day...

B
Strict Pullup - 3 x 6-8, rest 2 min

Result: 8 / 7 / 6

sad...

C1
KB Front Rack Squat - 3 x 8 @ 2 x 52# - tempo 32X1, rest 90s

C2
Pendlay Row - 3 x 5 @ build from 175# - tempo 2111, rest 2 min

C2 Result: 175 / 195 / 205

5:15pm

A
2 Position Hang Squat Clean
- 3 x 2 @ 185#
- 2 x 2 @ 205#
- 3 x 1 @ 245#
- 2 x 1 @ 265

B
20 min EMOM
O - 3 x squat clean @ 205#
E - 6 x C2B clusters (3.3 rest 10s)

I want to call a mulligan on this. I'm really disappointed with how badly This entire workout went. I missed more than I hit. I even missed 185# a couple of times. I have no idea why. I guess it was just lack of focus. That's the only thing I can really pinpoint. I would like to redo this on Saturday, if I may. For the record, I missed 8 out of 10 squat clean rounds @ 205# on the EMOM and I missed 1 set of 185#, 1 set on 205#, 2 sets on 245#, and only hit 265# once out of the 4 attempts. It's going to take a moment to get passed tonight. I'm really upset about this performance. It's really frustrating to give 100% effort and perform at 60% capacity. Fucking stupid. I only blame myself. Tomorrow is a new day.

Wednesday, July 16, 2014

6:25pm

MAP 1

3 sets of the following, rest 4 min between sets

• 2x through @ 85% sustainable max aerobic pace
• :30 wallball (20#/10') / :30 rest
• :30 toes to bar / :30 rest
• :30 thruster @ 95# / :30 rest
• :30 burpees / :30 rest

Result:

              1            2             3     

WB   14 / 14   14 / 12    12 / 12

T2B   8  / 10    9  /  6      9  /  6 

Thr   10 / 12   10 /  7      9  / 10

Bur    8  /  7     7  /  5      6  /  7 

This was a burner. This is the third day in a row I've had to jump into the main portion of a workout with no warmup. Rachel's boss has really been a piece of work lately. Anyway, aside from that, this workout was fun. The wallballs surprised me a little bit. I usually struggle with those but these felt great. I didn't feel really spent until I hit the thrusters. As fair as the T2B go, that was a grip issue. I left my wrist bands at home so my hands were soaked and I struggled hanging onto the bar no matter how much chalk I threw on. I know, excuses. I'm glad this was programmed, however, I'm very much looking forward to the day off tomorrow. I'm thinking about doing a little bit of yoga and a good lax ball roll session.

*side note: I'm planning on starting the loading phase for creatine on Monday. I'll be ordering some protein tomorrow as I am currently all out.

Tuesday, July 15, 2014

9:00am

45 minute Z1 session - Row 1k, spin 4 min, run 1/2 mile - repeat

Result: 3 rounds + row + spin

This was fun. Kind of boring, but fun. Rows were around 4:30 and run was around 5 minutes. I know 5 minutes is slow, but Z1 is still relatively new to me and my body doesn't fully enjoy the this whole running thing.

6:30pm

A
Split Jerk - 3 @ 260#, 2 @ 270#, 1 @ 285#, 3 @ 260#, 2 @ 270#, 1 @ 285# - rest to full recovery

This was tough because I wasn't able to perform any warmup other than a few dry runs on the split jerk. Rachel got off work really late which put me really far behind. She doesn't want me to take the baby to the gym in the afternoon / late afternoon / early evening due to the Texas heat (I don't blame her. I don't really want Evelyn out in it either). Anyway, 260# right off the bat felt extremely heavy. Also, on the 2nd round, I did 285# for 3 after I did it for 1. I forgot to strip the weights and reset...oops.

B
2" Deficit Clean Grip 3 Stop Deadlift - 7 x 3 @ build from 245# - rest 2 min

Result: 245 / 275 / 305 / 310 / 325 / 335 / 335

My thumbs took a beating on this. I tried my best to keep the hook grip but my thumbs didn't want anything to do with it once it got heavy (specifically on 325# and 335#). The weight wasn't any problem, it was all the grip.

C
Push Press + Push Jerk - 5 x 4 + 3 @ 225# - rest 3 min

This was more frustrating than it was difficult. The push press felt really good, however, the push jerk was the frustration came in. I kept losing the weight forward. It almost felt like I was pushing up and forward, instead of straight up and slightly back.

Overall, another frustrating day with no warmup. I'm getting really sick of not being able to warmup properly. My body is taking a beating because of it, too. However, it's not really within my control. I think I'll start biking over to the gym on nice days so I can get something in before WODing (it's only a little over 2 miles).

Monday, July 14, 2014

9:00am

A
High Bar Back Squat - 6 @ 81%, 4 @ 86%, 2 @ 90%, 6 @ 81%, 4 @ 86%, 2 @ 90% - rest 2 min

Result: 81% - 330#, 86% - 350#, 90% - 370#

My squats need to improve terribly. This was incredibly difficult. I missed the 4th of 86% and 2nd rep of 90% on the 2nd round. I'm pretty unhappy with this.

B
Supinated Strict Pullup - 5 x 6

These felt pretty good for a change. All were unbroken and fluid.

C
BB Bnk Lunge - 3 x 24, rest 2 min

This was really tough. It made my rump cramp.

6:15pm

A
Snatch Balance - 5 x 2

Result: 135 / 185 / 205 / 205 / 225x

Missed 225# on the 2nd rep. This didn't bode well for the power snatches.

B
Power Snatch - 5 sets 1.1.1.1.1 cluster @ 20s rest @ 175/185/195/205/215 - rest 2 min

Result:  DNF

Disappointed with my performance overall today. I just felt really worn down and tired. Not sure if it's the food intake, stress level, or what. I missed 205# 3 out of 5 reps and just got really discouraged. This is the first time I've ever actually quit a workout and I'm not happy about it. Days like today motivate me to get better. These training days make the next day better. Let's do it.

Saturday, July 12, 2014

6:30am

A
2 Position Hang Power Snatch - 5 x 2, lots o' rest

Result: 135 / 165 / 185 / 205 / 225PR

Pretty stoked about the PR on hang power snatch...especially since I did it 4 times. In November I couldn't do 210# once.

B
Split Jerk - 10 x 2, lots o' rest

Result: 135 / 185 / 225 / 255 / 275 / 295 / 300 / 315x / 315x / 315.1

SOOOOOOOOOO pissed about this. Glad got it for 1. I'm really not sure how I missed the second rep on the last attempt. 315# is a PR or a tie for a PR. I don't really remember. Videos are below. I know I missed the first 2 out front, but the last one I'm not really sure.

 

First attempt

                                                                         2nd attempt

3rd attempt

C

7 x 500m repeats - hold 1:44, rest 2 min between

Result - 1:42.1 / 1:43.1 / 1:42.2 / 1:42.4 / 1:42.3 / 1:41.5 / 1:40.6

Not sure exactly what happened. I zoned out thinking about the split jerks and hit a comfortable pace which was decently under 1:44 (about 1:38 - 1:40). I purposefully slowed down once I realized what was going on when I came to. The last 2 rows were a little more go and a little less focus on pacing. I started out the first 250m around 1:33 average. I need to work on this. Bring on next week!

Friday, July 11, 2014

This was a rough day. I couldn't get to the gym this morning so I had to do everything in one session in 75 minutes.

6:15 pm

AM

A
Snatch Grip Deadlift - 5 x 6 @ build from 225# - tempo 3111

Result: 225 / 255 / 275 / 295 / 315

Thumbs took a good beating here.

B
Strict HSPU - 5 x 7

Result: 7 / 7 / (5/2) / (4/3) / (3/2/2)

C1 

BB SL Deadlift - 3 x 8 each leg

C2
Arnold Press - 3 x 8 @ tempo 2112

Result: C1 - 155 / 185 / 195
             C2 - 55# for all

PM

A
10 minute AEMOM
O - 4 kip HSPU
E - 6 deadlift @ 315#

Result: unbroken on all, sub 10 seconds on deadlift every round

B
Low Trap Raise - 3 x 8 @ 10# - tempo 2115

C
7 minute EMOM
10 burpees AFAP

Result: 16 / 18 / 18 / 20 / 22 / 24 / 22

Rough, rough afternoon. I took very little rest. I apologize for how this was performed. Some unexpected events happened throughout the day the hindered my ability to get to the gym.

Wednesday, July 9, 2014

9:00 am

30 minute mobility session

I felt the need to hit everything, however, most of the focus was on my posterior chain after yesterday. Felt pretty good after this.

6:30 pm

MAP 3 Session

6 sets @ 85%, sustainable pace effort

90 seconds burpees, rest 90 seconds
90 seconds thruster @ 95#, rest 90 seconds
90 seconds box jump @ 24"

 - rest 5 minutes between sets

Result: set 1 - 23 / 20 / 22
            set 2 - 23 / 20 / 23
            set 3 - 20 / 20 / 21
            set 4 - 16 / 13 / 20
            set 5 - 18 / 14 / 20
            set 6 - 18 / 12 / 19

Pretty disappointed. I hit a wall and I hit it hard on number 8 on the burpees in set 4. I treated the burpees like Open WOD 13.1 (average 1 rep  every 3 - 4 seconds). I was on good pace until the 4th set came around. I'm moderately content with my ability to remain consistent on the box jumps. I did revert to step ups around rep 10 on the sets 4 - 6. Honestly, the hardest movement was the thruster. Those have always been difficult. I attempted the Rich Froning style with the 0.75 second pause at the top. I feel like it helped a little bit, however, I could've just though it helped since it was a different style than I've performed before.

Overall, I enjoyed today. I'm not overjoyed with my performance, however, I can honestly I gave 100% effort to sustain a good pace. However, I mistakenly ran 1.21 miles @ 9:15 after the On Ramp class and really paid for it. My back cramped up something terrible, haha. Anyway, I'm looking forward to the rest day tomorrow.  

Tuesday, July 8, 2014

6:45 am

A
Pause Front Squat (1s pause @ full depth) - 7 x 3 - build from 245#, rest 2 min

Result: 245 / 245 / 245 / 255 / 270 / 280X (fail @ #3) / 280X (fail @ #2)

This was very demoralizing. I'm very disappointed with how poorly I perform front squats. Ultimately, there's no excuse. I just need to do better.

B
Supinated Strict Pullup - 5 x 5, rest 2 min

All rounds except the last were unbroken. Dammit.

C1
Goblet Squat - 5 x 10 @ 70# w/ 32x1 tempo, rest 2 min

C2
Pendlay Row - 5 x 5 build from 155# - temp 2111, rest 2 min

Result: C2 - 155 / 155 / 175 / 175 / 175

I kept the rows light-ish, however, they were still tough after the goblet squats. Those freaking goblet squats were absolutely killer. For the first time in training, I'm really hoping that these aren't programmed for awhile. This was tough.

6:15 pm

A
2 Position Hang Squat Clean
 - 3 x 2 @ 155#
 - 2 x 2 @ 185#
 - 3 x 1 @ 225#
 - 2 x 1 @ build

Result: Built up to 245#

245# was probably my max. This was really tough. I was fried after this morning so I'm happy that I got this high...even though I'm well under where I need to be.

B
16 min EMOM
Odds - 3 squat cleans @ 205#
Even - CTB Pullup Cluster - 3.3 @ 10s rest

Ouch.

So much front squat work today. I'm really happy that there I was. I definitely need it. Bring on tomorrow.

Friday, July 4, 2014 and Saturday, July 5, 2014

Friday

A
RDL - 3 x 6 - build, rest 2 min

Result: 225 / 275 / 275

B
Close Grip Bench - 3 x 5 - build, rest 2 min

Result: 225 / 255 / 255

C1
Partner Assisted Glute Ham Raise from Floor - 5 x 5, rest 60s

C2
Weighted Bar Dips - 5 x AMRAP @ 20#, rest 2 min

Result: 12 / 13 / 10 / 10 / 11

Rough.

D
5 min EMOM - 10 Deadlift @ 225# - focus on perfect form

This was good. Felt very efficient with all of these. Kept most of the focus on super tight core and flat back.

E
Strict HSPU - 30 reps - not for time, focus on developing motor patterns

Result: 10 / 5 / 5 / 5 / 4 / 1

This was tough. I was really bummed that I didn't do 3 sets of 10, however, after the move. I'm spent. Tomorrow is gonna hurt.

SATURDAY

10 x 200m run @ 85% effort, rest 90s

Result: :48 / :47 / :47 / :46 / :48 / :48 / :49 / :49 / :51 / :50

It would have been nice to have done this on a track. This was rough. Bummed I couldn't keep them all under :50.

Overall, I guess I have to take what I can get after this week. Moving was very physically stressful plus all of the issues with the AC unit when we got settled. I felt bad for my parents. They bought Rachel and me a hotel room and they stayed in the hot house with the dog. No hotels in the area are dog friendly. Not cool. Anyway, AC is working well now and all of it is in the past. It's time to get back in gear. I'm looking forward to this upcoming week.

Tuesday, July 1, 2014 and Wednesday, July 2, 2014

TUESDAY

8:35 am

A
Z1 Session

35 minute row w/ 5 minute walk @ 3,000m

B
20 minute focused mobility

Mentally taxing here due to moving to the new place and Rachel's boss being a dick by keeping her at work all the damn time. I felt like my mind was racing the whole time. I could barely focus at all.

4:15pm

A
Push Jerk - build to heavy single in 5 sets

Result: 320#

Honestly, I have no idea how I pulled this out of my ass. My split jerk 1RM is 310# so I'm not really sure what happened. I guess I was just aggressive enough.

B
3 Stop Clean Deadlift - 3 x 5, rest 2 min, build from 225#

Result: 225 / 315 / 405

Probably could've gone higher, but the bar ran out of room for plates and I ran out of sets.

C
High Hang Clean Pulls - 3 x 5 @ 275#, rest 2 min

Result: Completed @ 275#

I based it off of 305# for 1RM instead of 315#

D
Push Press + Push Jerk - 5 x 3 + 2 @ 70% of A, rest 2 min

Result: completed @ 225#

This was fun. I look forward to it again in the future.

WEDNESDAY

6:45pm

MAP Session
- All AMRAPS completed @ 85%, sustainable pace efftort, rest 3 between

5 min AMRAP
- 10 Wallball
- 10 burpees

Result: 3 + 11

5 min AMRAP
- 10 Russian Swings @ 53#
- 10 Box Jumps (step down) @ 24"

Result: 4 + 4

5 min AMRAP
- 20 doubles
- 10 Thrusters @ 75#

Result: 2 + 25

5 min AMRAP
- 10 Russian Swings @ 53#
- 10 Box jumps (step down) @ 24"

Result: 3 + 11

5 min AMRAP
- 10 wallball
- 10 burpees

Result: 1 round

This was an honest 85% effort. It's an excuse, however, I'm completely gassed from the move. I spent all morning moving every single piece of furniture by myself today up an offensively steep, 25 foot long drive. Long story short, by the time I got to this WOD, I didn't need a warmup. I've been coated in sweat since 6:00am. On that last  minutes, I was completely wiped. Also, we had limited time to se the U-Haul, so I was working non-stop, trying to get shit moved from 6a-2:30p (truck was due back at 3p), therefore, I forgot to eat. The only food I had today was a California Sushi Roll and a Gatorade. I'm very much looking forward to the rest day tomorrow. My core and posterior chain are done.