Saturday, January 14, 2017 + Sunday, January 15, 2017
Rested this week. Needed to spend as much time as possible with Rachel. She has not been doing well, mentally, and she needs as much of my support as possible, at the moment.
Monday, January 16, 2017
A
2k row @ EN1-2
Result - 8:04
B
Split Jerk (blocks) - 5 moderate TnG doubles; rest as needed
Result - 275# across
Felt good and quick
C
Power Clean - 5 moderate TnG doubles; rest as needed
Result - 295# across
Wanted to get ambitious and try 300#, but 295# got pretty spicy towards the end, so maybe I should have stopped at 275#
D
BB Back Rack RLE Split Squat @31x1 - 4 x 6-8 ea leg; rest 60sec b/t legs
Tuesday, January 17, 2017
CLASS WOD
A
10 min Kip/Butterfly Mechanics
B
9 min EMOM
1) 10 Hollow Rocks
2) 12 Supermans
3) 30s fine tuning butterfly pull-up mechanics
C
24 min EMOM @ EN1-2
1 min row
20 OH Lunge Steps @ 45#
15 Box Jumps @ 24" Step down
Result - 5 + 1 min row
Total row distance - 1,395m
Smooth, chill little diddy here. Only issues that came about was my knee. VMO and Patellar tendon felt really tight and put me through a significant amount of discomfort throughout the workout on the lunges. Everything felt fine. Tried to focus a lot on my breathing and apply what we have been working on.
Tuesday, January 17, 2017
Saturday, January 14, 2017
January 10 through 13
Tuesday, January 10, 2016
A
Row Play x 8,000m
1 round
2k @ EN2
2k @ EN1
2k @ EN2-3
1k @ EN1
500 @ EN3
200@ EN1
100 @ 100%
200 @ EN1
Average per row above EN1
2k - 2:11avg
2k - 1:50avg
500m - 1:28avg
100m - 1:11avg
Felt alright. Back felt a little sticky. I have really been trying to improve my rowing mechanics through this 1,000,000m work. Been doing a lot of research on appropriate damper settings, toe drive versus heel drive, posture, etc. I'm seeing significantly different results between all of them. Everything from a sustainable average to blisters.
B
AB - 30sec Rest - 30sec x10 *increasing effort each repeat to 90% *goal is to get HR ~160 BPM + 30sec AB @ 90% 30sec Rest 30sec Row @ 90% 30sec Rest 30sec Burpees @ 90% x6-8 sets *record HR data here + AB - 10min Progressive cool-down *full inhale / exhale w/ each breath
Yea...this was rough, but fun. Luckily, the bike and rower are my friends. I feel like, with everything we've been doing over the course of the past 2 years, these 2 machines will always be my friends. No matter how fat I get, I seem to be able to maintain some level of tolerance. Don't get me wrong, it has gone down significantly (especially on the rower), but I'm still able to maintain strong pulls and decent average.
Wednesday, January 11, 2016
Rested today. I was feeling pretty beat up from Tuesday, so I took a break today and mobilized my back and posterior chain.
Thursday, January 12, 2016
A
Row Play x 9,000m
1k @ WU
1k @ EN1-2
+
5 rounds w/ 2 min rest
400m @ 30 min TT pace
100m @ EN1
200m @ 2k PR pace
200m @ EN1
100m @ 100%
+
2k @ recovery
100m results
1) 14.7
2) 14.4
3) 14.7
4) 14.7
5) 14.5
I'm not 100% certain, but I'm pretty sure all of these are PR's. There was a series of 100% effort 100m rows we did last year, and all of those were 15's. Midwestern, grass-fed power, haha.
B
6 min EMOM
1) 1 Ring MU
2) 2 UB Ring MU
3) 3 UB Ring MU
All successful attempts. First time I have successfully hit 3 UB Ring MU in less than 6 minutes.
Friday, January 13, 2016
AM
10min Progressive Cyclical Warm-up 10min Specific Movement Prep + 15sec AB @ 1200W 45sec Rest 15sec Sled Push @ moderate load w/ high turn-over 90sec x6 + 15sec AB @ 1200W 45sec Rest 15sec Row @ 1;25 90sec Rest x6 + 15min Ski / AB / Row - @ EN0 (100-120 BPM) Breath Training - 5min @4181 (4 in / 1 hold / 8 out / 1 hold)
1200W wasn't too much of an issue on either portion. Sled push was an empty sled on a rubber floor...so it was rough. The row was difficult to sustain after the 2nd round and I rested about 3 minutes between each set of 6 rounds...I did so because I felt like I was going to get sick. I got pretty light headed and drained.
The breathing is becoming a little easier. The tempo was rough at first, especially coupled with movement, but it's improving.
A
Row Play x 8,000m
1 round
2k @ EN2
2k @ EN1
2k @ EN2-3
1k @ EN1
500 @ EN3
200@ EN1
100 @ 100%
200 @ EN1
Average per row above EN1
2k - 2:11avg
2k - 1:50avg
500m - 1:28avg
100m - 1:11avg
Felt alright. Back felt a little sticky. I have really been trying to improve my rowing mechanics through this 1,000,000m work. Been doing a lot of research on appropriate damper settings, toe drive versus heel drive, posture, etc. I'm seeing significantly different results between all of them. Everything from a sustainable average to blisters.
AB - 30sec Rest - 30sec x10 *increasing effort each repeat to 90% *goal is to get HR ~160 BPM + 30sec AB @ 90% 30sec Rest 30sec Row @ 90% 30sec Rest 30sec Burpees @ 90% x6-8 sets *record HR data here + AB - 10min Progressive cool-down *full inhale / exhale w/ each breath
HR Results by rounds
1) 167 bpm
2) 170 bpm
3) 175 bpm
4) 172 bpm
5) 170 bpm
6) 171 bpm
Yea...this was rough, but fun. Luckily, the bike and rower are my friends. I feel like, with everything we've been doing over the course of the past 2 years, these 2 machines will always be my friends. No matter how fat I get, I seem to be able to maintain some level of tolerance. Don't get me wrong, it has gone down significantly (especially on the rower), but I'm still able to maintain strong pulls and decent average.
Wednesday, January 11, 2016
Rested today. I was feeling pretty beat up from Tuesday, so I took a break today and mobilized my back and posterior chain.
Thursday, January 12, 2016
A
Row Play x 9,000m
1k @ WU
1k @ EN1-2
+
5 rounds w/ 2 min rest
400m @ 30 min TT pace
100m @ EN1
200m @ 2k PR pace
200m @ EN1
100m @ 100%
+
2k @ recovery
100m results
1) 14.7
2) 14.4
3) 14.7
4) 14.7
5) 14.5
I'm not 100% certain, but I'm pretty sure all of these are PR's. There was a series of 100% effort 100m rows we did last year, and all of those were 15's. Midwestern, grass-fed power, haha.
B
6 min EMOM
1) 1 Ring MU
2) 2 UB Ring MU
3) 3 UB Ring MU
All successful attempts. First time I have successfully hit 3 UB Ring MU in less than 6 minutes.
Friday, January 13, 2016
AM
10min Progressive Cyclical Warm-up 10min Specific Movement Prep + 15sec AB @ 1200W 45sec Rest 15sec Sled Push @ moderate load w/ high turn-over 90sec x6 + 15sec AB @ 1200W 45sec Rest 15sec Row @ 1;25 90sec Rest x6 + 15min Ski / AB / Row - @ EN0 (100-120 BPM) Breath Training - 5min @4181 (4 in / 1 hold / 8 out / 1 hold)
1200W wasn't too much of an issue on either portion. Sled push was an empty sled on a rubber floor...so it was rough. The row was difficult to sustain after the 2nd round and I rested about 3 minutes between each set of 6 rounds...I did so because I felt like I was going to get sick. I got pretty light headed and drained.
The breathing is becoming a little easier. The tempo was rough at first, especially coupled with movement, but it's improving.
Tuesday, January 10, 2017
Monday, January 9, 2017
Class WOD
A
3k row not for time, warm-up
Very smooth, 2:25avg/500m. Completed this just for the 1,000,000m row completion.
B
Back Squat Wave
5-3-1-5-3-1
Result by round
RD1 - 385-405-425
RD1 - 315-405-455
Surprised I did as well as I did on this. I almost stopped after the 315# back squat because both quads and both hamstrings began cramping significantly.
C
Open WOD 15.1 without the Clean + Jerk
9 min AMRAP
15 T2B
10 DL @ 115#
5 Power Snatch @ 115#
Result - 121 reps (29 rep PR)
I can't believe that I only scored a 92 on this last time. Absolutely remarkable how not-in-shape I was in 2015...and I thought I was! Quite embarrassing when I think about it. I believe that the biggest improvement here is T2B. I did the 1st round UB and the 2nd round in 2 sets (8/7) then 5's from there.
Ended up doing the class WOD today because it fit better with my schedule and the gym in TX now requires the coaches to workout at least once a week so I decided to do this day.
A
3k row not for time, warm-up
Very smooth, 2:25avg/500m. Completed this just for the 1,000,000m row completion.
B
Back Squat Wave
5-3-1-5-3-1
Result by round
RD1 - 385-405-425
RD1 - 315-405-455
Surprised I did as well as I did on this. I almost stopped after the 315# back squat because both quads and both hamstrings began cramping significantly.
C
Open WOD 15.1 without the Clean + Jerk
9 min AMRAP
15 T2B
10 DL @ 115#
5 Power Snatch @ 115#
Result - 121 reps (29 rep PR)
I can't believe that I only scored a 92 on this last time. Absolutely remarkable how not-in-shape I was in 2015...and I thought I was! Quite embarrassing when I think about it. I believe that the biggest improvement here is T2B. I did the 1st round UB and the 2nd round in 2 sets (8/7) then 5's from there.
Ended up doing the class WOD today because it fit better with my schedule and the gym in TX now requires the coaches to workout at least once a week so I decided to do this day.
Tuesday, January 3, 2017
Tuesday, January 3, 2017
AM
A
[Every 90s] x 6
3 Hang Squat Snatch @ build to heavy
Result - 155 / 155 / 185 / 205 / 215x @ 1 / 215x @ 2
Normally I would be disappointed with this, but it is what it is. 215# felt heavy and my mechanics felt off. This was to be expected.
B
17 min AMRAP
50 Dubs
20 Russian KBS @ 53#
10 Pull-ups
Result - 5 + 50
Dubs - UB / 35 + 15 / 30 + 20 / UB / UB / UB
KBS - UB across
PU - UB / 8 + 2 / 6 + 4 / UB / 5 + 2 + 3
Approached this with the mindset to perform everything UB and rest as needed to ensure that happens...it didn't. It's alright, I guess. It was still a good workout and my heel finally felt good enough to do some dubs. Actually had no pain in my heel at all. Perfect. Dubs felt pretty damn good, too. Rhythmic, smooth, controlled. Pull-ups were all butterfly. Sets that were broken up were due to slipping off the bar, fatigue was not that significant of a factor.
PM
30 min row @ EN1-2
Result - 7113m, 2:06.5avg
Members at the gym in Texas have comeup with a challenge. 1,000,000m in the year (2,800m avg/day). Cool. I would like to participate in this. I think that it is a pretty cool idea and it seems like fun.
A
[Every 90s] x 6
3 Hang Squat Snatch @ build to heavy
Result - 155 / 155 / 185 / 205 / 215x @ 1 / 215x @ 2
Normally I would be disappointed with this, but it is what it is. 215# felt heavy and my mechanics felt off. This was to be expected.
B
17 min AMRAP
50 Dubs
20 Russian KBS @ 53#
10 Pull-ups
Result - 5 + 50
Dubs - UB / 35 + 15 / 30 + 20 / UB / UB / UB
KBS - UB across
PU - UB / 8 + 2 / 6 + 4 / UB / 5 + 2 + 3
Approached this with the mindset to perform everything UB and rest as needed to ensure that happens...it didn't. It's alright, I guess. It was still a good workout and my heel finally felt good enough to do some dubs. Actually had no pain in my heel at all. Perfect. Dubs felt pretty damn good, too. Rhythmic, smooth, controlled. Pull-ups were all butterfly. Sets that were broken up were due to slipping off the bar, fatigue was not that significant of a factor.
PM
30 min row @ EN1-2
Result - 7113m, 2:06.5avg
Members at the gym in Texas have comeup with a challenge. 1,000,000m in the year (2,800m avg/day). Cool. I would like to participate in this. I think that it is a pretty cool idea and it seems like fun.
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