Tuesday, March 31, 2015

A

Power Snatch - find 1RM and build to Squat Snatch 1RM

Result: 245 (power, ties PR)

            265 (squat, I believe this is a 5# PR)

B

Push Press - build to 1RM

Result: 275# (5# under current PR)

C

30 min row (no airdyne access)

Stop every 3 minute for :30 hollow rocker

Felt pretty good today, kind of. I took a 30 minute nap this afternoon and I'm pretty certain that made the difference today. 

Sunday, March 29, 2015

A

15.5

Result - 11:11 

Thrusters

27 = 9/9/9

21 = 7/7/7

15 = 5/5/5

9 = UB

77 second PR from Friday. I think I need to do more rolling before warmup. I was still very sore going into it. 

B

"Hot Shots 19" Hero WOD

6 rounds

30 air squats

19 power clean @ 135#

7 strict pull-ups

400m run

Result - 48:30

I only did this today because a good buddy of mine is bouncing to Oregon on Monday and this was his going-away-WOD of choice. I was gassed from 15.5 so I just focused on 1 rep at a time with a 2:15 - 2:20 pace on the run...I'm pretty certain the pace was a little slower than that. Tough day. 

Friday, March 27, 2015

A

Power clean + hang power clean - 5x1

Result: 225 / 275 / 295 PR  / 305x / 305 PR

First time I've ever been over 300# from the hang. This is a big PR, actually. I'm pretty certain the most I've done from the hang is 285#. 

B

15.5

27 calorie row

27 thrusters @ 95#

21

21

15

15

9

9

Result - 12:28

I really don't want to do this again. I went after it going smooth on the first row and attempting to go unbroken on the thrusters. I realized that, after 21 on the first set, that wasn't going to happen. 

27 = 21/6

21 = 7/7/7

15 = 5/5/5

9 = UB

Those last 9 were very rough. I was definitely in a dark place during these last 9 reps. I, honestly, don't think I could do much better on Sunday. This was everything I had and I thought I started out at 85% effort...boy was I wrong. Preston, what is your opinion here?

Wednesday, March 25, 2015

Didn't get a chance to hit it today. Evelyn has been sick and Rachel has been out of town. It was probably for the better that I didn't hit it today. I haven't slept much at all with Evelyn being sick and, with the runs yesterday, my left calf and foot gave me a lot of issues walking today. I'll hit it tomorrow. Rachel will be back and I'll give this a go. It looks tough, but I don't think it'll 100% kill me and ultimately affect my 15.5 performance. 

Tuesday, March 24, 2015

A

3 x 800m run @ 80%-85%-90% by round w/ 4 min rest between

Result - 4:13 / 3:59 / 3:48

This was really, really rough. The back half of our running area for an 800m is almost all up hill. First 125m is uphill (small grade but constantly gradual), next 275m is downhill, turn around to face a 275m decent grade AND gradual mammoth of a hill, and last 125m is downhill. Needless to say, the run on the way back was really fucking difficult. My ass cramped up on the last run on the way up. 

B

20 min Z1 row

Felt alright here. Pretty tired though. 

C

10 min mobility

Hammie, quad, foot, and ankle focus

D

20 min Z1 jog

Didn't have acces to a bike tonight so I did a mix of jogging and walking. 

Sunday, March 22, 2015

A

15.4

Result: 66 reps (completed round of 15 and 6)

3 + 3 = UB

6 + 3 = UB

9 + 3 = UB

12 + 6 = 6/6 + UB

15 + 6 = 5/5/5 + UB

Chose to do all the cleans unbroken. Wasn't a problem at all. Biggest limiting factor here was pushing through the neck pain. I'm not sure if I was being a wuss, but I landed pretty hard on my head a few times when I hit the point of shoulder fatigue (the round of 12 is when it started to set in) and it hurt something fierce. Oh well. 

B

"Fight Gone Bad"

3 rounds w/ 60s rest between rounds

60s max rep Wallball 

60s max rep SDLHP @ 75#

60s max rep box jump @ 20"

60s max rep push press @ 75#

60s max calories row

Result: 357 reps (4 rep PR)

I promised a friend of mine at the box who is leaving for Oregon next week that I would go head to head with him on this after he left. He beat me by 13ish reps, I think, but I'm glad I did this with him. I didn't go 100% effort until the final round so not to destroy myself. 

Friday, March 20, 2015

8 min AMRAP @ conservative effort

3 HSPU - 3 cleans @ 185#

6 HSPU - 3 cleans 

9 - 3

12 - 6

15 - 6

18 - 6

21 - 9

24 - 9....etc

Result: 48 reps (3 reps into 15 HSPU)

5 min rest

8 min AMRAP @ 85% sustainable effort

3 HSPU - 3 cleans @ 185#

6 HSPU - 3 cleans 

9 - 3

12 - 6

15 - 6

18 - 6

21 - 9

24 - 9....etc

Result: 48 reps (3 reps into 15 HSPU)

Did all cleans on the 2nd round unbroken. I'll probably do unbroken until the sets of 6 on Sunday. Biggest limiting factor here was head and neck pain. A few times I didn't control my descent very well and slammed my head into the mat. It'll be a little sore tomorrow but I'm fairly certain that I can beat these scores on Sunday. I'll probably break up the HSPU less at the beginning. I only went unbroken on the 3's and 6's. My neck was really bothering me near the end. Cleans are cake. We'll see what Sunday brings!

Wednesday, March 18, 2015

30 min Grinder @ 75% focus on movement
- 8 Strict HSPU
- 8 Strict T2B
- 50' each arm single arm farmers carry @ 135#
- 50' overhead walking lunge @ 135#
- 8 Close Grip Bench @ 225#
- 8 Strict C2B

Result: 2 rounds even

HSPU - UB / 6 +2
T2B- UB / UB
Farmers Carry - 25' + 25' / 25' + 25' per arm (didn't have a 50' stretch so I had to drop it @ 25')
OH Lunge - 25' + 25' / 25' + 25' (same reasoning as above)
CGB - UB / UB
C2B - 6 + 2 / 3 + 3 + 2

Only did 2 rounds because I really felt broken, again, today. I'm not sure what the problem is, but my patellar tendon on both legs is in a stupid amount of pain. I used a pair of Rehband Knee Sleeves tonight and it helped a good amount on the lunges. The lunges took a good while to perform solely due to the fact that I had to control every step. I couldn't just walk or slam my knee down. Hopefully they'll start to feel better over time. I may just have patellar tendonitis. I'll look a little more into it. 

Tuesday, March 17, 2015

4 x 400m run @ 85% rest 3 min

Result - 1:29 / 1:28 / 1:33 / 1:29

Well this was a surprise. I definitely did not expect to see anywhere near these times. The third one was kind of a wash. I had a double cramp in my quads on the way up hill. I was doing these between 1:38 - 1:44 last time. I can honestly say that this was a true 85% effort. All would probably have been fast if we didn't have a big ass hill right out front of our box. Oh well. It just makes me better. 

Monday, March 16, 2015

A

Thrusters - 3x10 UB @ 115 / 135 / 155 rest 45s

Result: UB / UB / UB

Definitely underestimated how difficult this was going to be. The set of 10 @ 155 snuck up on me quick. I was able to do then unbroken but it was a decent struggle. 

B

Front Squat - 3, 2, 2, 1 @ build to heavy

Result: 315 / 335 / 355 / 375 PR / 385x

375# went up kinda of easy so I decided to go for it. Boy was that a wrong decision. I felt like my knees were touching half way up so I dumped it. 

C

7 min AMRAP Ladder

3, 6, 9, 12...

Burpee Box Over @ 24"

STOH @ 135#

Result: 68 reps (11 burpee box overs into 15)

This sucked. I had to do this 60 minutes after the front squats due to teaching the 6:15p class. So, basically, no warmup. All STOH were UB. 

Sunday, March 15, 2015

15.3

Result: 0

6 attempts. 0 reps done. Both shoulders are in an incredible amount of pain. My morale is destroyed. Tempted to quit. 

Friday, March 13, 2015

A

15.3 Run through

Result: solid 0 reps

Well dammit. I just felt really broken today. Physically beat up. Both of my knees, both shoulders, my left wrist, and my left foot. I don't really know what's going on. I just started hurting, randomly. It's frustrating. I've been rolling out and mobilizing and it has been helping a little bit. 

Thursday, March 12, 2015

A

Build to heavy tng triple on push jerk in 4 sets

Result: 225 / 275 / 275 / 285

I'm not very happy with this but I had an incredibly sharp and intense stabbing pain in both shoulder after the 2nd set. I was stupid enough to continue. I'm not sure what the deal was/is but they hurt and they fucking hurt bad. The pain is where the anterior deltoid inserts into the triceps. Motherfucker hurts. 

B

3 sets for time w/ 60s rest between

20 doubles

10 box overs @ 30"

10 STOH @ 135#

Result- 5:41 including the rest 

RD1 - :53

RD2 - :54

RD3 - :54

Felt alright. Shoulders were still screaming at me during this. I'm going to do some extra mobility and theraband work at the house. I feel like, because of this shoulder shit, that I'm fucked for this 15.3 open WOD. I'm pretty confident I'm going to have to do this scaled. 

Tuesday, March 10, 2015

A

10 min non-fatiguing kHSPU work

B

3 sets w/ 60s rest between

15 box jump

15 calorie row

15 kHSPU (break up early)

Result - 2:50 / 3:03 / 3:15

kHSPU - 10+5 / 10+5 / 10+5

Felt comfortable rocking the HSPU out like this. I was going to shoot for unbroken on the last set but my head was killing me by this point. I attempted rebound box jumps but I received a very intense, very sharp pain directly on my patella. Fucking painful as shit. I reverted to jump up step down. 

C

Row Sprints - 6 x 250m @ 90% threshold with 60s rest

Result - 43.6 / 43.2 / 44.0 / 44.4 / 45 / 44.8

Everything about these threshold row sprints hurt. They wear me down completely. 

Monday, March 9, 2015

60 min Z1 Mixed Modal Session

25 min
- 10 box jumps w/ step down
- 50' Bottoms up single arm overhead KB walk each arm @ 1 pood
- 50' inchworm
- 30s side plank each side
- 10 GHD Hip Extension
- 30s single unders
- 2 wall walks
+
25 min row (break every 3 min for 5 strict HSPU)
+
10 min focused mobility

I felt pretty good today. I held 2:10 pace on the row because I forgot that I was supposed to hold 2:15 - 2:20. After this, I played around with some muscle ups and got a couple. I'm still pretty happy with how much easier these are becoming...even at an official 279.6 pounds...I guess the scale I used back home in January was wrong...or I just got really fat recently. I don't feel like I've gotten fat, but maybe I have. I did feel surprisingly sore today. Specifically in my quads, mid-back, and hands (go figure). 

Friday, March 6, 2015

PM

15.2 run through
1 set: 1st round Go UB on OHS / Only do singles on C2B and as soon as chest touches drop off bar rest 10 min

Result: 2:18

1 set: 2nd round (12’s) Same as above

Result: 2:25

+ 20 minute Z1 Rowing 

I feel confident that I'm going to PR on his on Sunday...considering I PR'd in this workout already with very little warmup. I didn't even complete the first round last year. Going to doctor up my right hand and really go after it on Sunday. 

Tuesday, March 3, 2015

A

Front Squat - 4x2 build to heavy double

Result: 315 / 335 / 345 / 365 

This was pretty heavy. 365# is currently my 1RM

B

1 muscle up attemp every 90s

I got the first one but none after that. 

C

5 min EMOM 

Bar Muscle Up

I used a medium sized band for assistance. 

+

 

3-4 rounds w/ 60s rest between

10 front squat @ 155#

10 bar facing burpees

10 HSPU

I did 4 rounds and focused on consistency with efficient transitions from movement to movement as well as breathing. I felt pretty good today. First time in a good while. 

Sunday, March 1, 2015

A
Build to heavy Clean and Jerk

Result: 225 / 275 / 295 / 315

Stopped at 315#. It felt pretty heavy today.

B
15.1 + 15.1A
15 minute running clock
9 min AMRAP
15 T2B
10 Deadlifts @ 115#
5 snatches @ 115#
+
6 min ttimecap
find 1RM Clean + Jerk

Result: 123 reps / 315#  (power clean)

Not very happy with the AMRAP performance but the 315# clean and jerk was surprising. I did exactly what I wasn't supposed to do on the barbell movements. I went out waaaaay too fast. I was down with the first round in :48, whereas I was done in 1:14 on Friday (I hit 5 more reps on Friday than I did tonight). I contribute tonight's performance to stupidity and a wicked rip that left me very bloody.