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?