CFDC
Metcon:
Tabata alligator walks
Rest 1 minute
Tabata bottom-to-bottom squats
Rest 1 minute
Tabata hollow-position holds
Rest 1 minute
Tabata plank-to-squats
Post-metcon: 20 burpees for time
Notes: Pretty disappointed with my effort this class. Work schedule is jacked up and I'm getting less sleep. I felt like I looked for every opportunity to rest during this workout, which is unacceptable. I shouldn't have to be perfectly rested with perfect nutrition to give effort during a workout. Alligator walks were brutal on the core and shoulders. Holding the bottom position of the squat was terrible. I had to scale the hollow-position holds to one knee in, and then both knees in. I was only hitting about five plank-to-squats. No sense dwelling on the poor performance. Time to bounce back with a better effort.
Wednesday, November 30, 2011
Monday, November 28, 2011
Monday 28 Nov 11
Recap: The second week of my 10-week training was a success. The major accomplishments were (1) my performance on Tuesday's metcon of dumbbell snatch/lunges, (2) completing 15 muscle-ups for time, (3) progessing on handstand push-ups to sets of five with the 25# bumper plate and an Ab-mat, and (4) box squatting 225# for a triple.
The biggest disappointments were my continuing struggle with ring dips, a lackluster performance on "DT," particularly the hang power cleans, and an inability to sufficiently link together box jumps despite my continued practice. Also, I didn't do much to improve my deadlift this week, other than the high reps at 155# on "DT."
Goal for this week is to make sure I give a complete effort during the metcons and force myself out of my comfort zone. I'd also like to find time to work some extra push-ups and dips.
The biggest disappointments were my continuing struggle with ring dips, a lackluster performance on "DT," particularly the hang power cleans, and an inability to sufficiently link together box jumps despite my continued practice. Also, I didn't do much to improve my deadlift this week, other than the high reps at 155# on "DT."
Goal for this week is to make sure I give a complete effort during the metcons and force myself out of my comfort zone. I'd also like to find time to work some extra push-ups and dips.
Sunday 27 Nov 11
CFDC
Box squats 3 RM (225#)
Then, 2 x 3 @ 90% of 3 RM (205#)
Metcon: 2 minutes at each station, with 1 minute of rest between, of:
Box jumps (24 inch)
Dumbbell push press (40#)
Burpees
Knees-to-elbows
137
Notes: Very happy with performance on box squats. It felt good to see two plates on each side of the bar for the first time in a while. Could have possibly gone heavier, but instructions were to avoid failure. The two working sets at 205# were powerful and the bar had good speed. Pretty lousy performance on the meton. I was pretty rocked after the box squats and couldn't muster much energy, especially on the burpees.
Box squats 3 RM (225#)
Then, 2 x 3 @ 90% of 3 RM (205#)
Metcon: 2 minutes at each station, with 1 minute of rest between, of:
Box jumps (24 inch)
Dumbbell push press (40#)
Burpees
Knees-to-elbows
137
Notes: Very happy with performance on box squats. It felt good to see two plates on each side of the bar for the first time in a while. Could have possibly gone heavier, but instructions were to avoid failure. The two working sets at 205# were powerful and the bar had good speed. Pretty lousy performance on the meton. I was pretty rocked after the box squats and couldn't muster much energy, especially on the burpees.
Saturday, November 26, 2011
Saturday 26 Nov 11
Choizilla
Snatch drilling up to 55kg
Snatch balance, triples up to 40kg with pause at the bottom
Skill work: 3 rounds of:
5 handstand push-ups (25# bumper plate and Ab-mat)
20 box jumps (24 inch)
15 pull-ups
50 double-unders
10 ball slams (40#)
Notes: Very productive session. Focused on keeping my shoulder blades back and down at the start position, which allowed for a much more explosive extension. It magically stopped my donkey-kicking. Definitely felt strong moving 55kg, the weight at which I failed many times last Saturday. Next step will be getting under the bar more, which is why I worked some snatch balance afterward. I'm also happy with my progress on HSPUs. I was able to get all five reps each round, and even a sixth rep by using a kip. Next week I should progress to 35# bumper plates and an Ab-mat, 25 box jumps, 20 pull-ups, 60 double-unders, and GHD sit-ups. Another day of shoulder press and/or dips this week would definitely aid in this progression.
Snatch drilling up to 55kg
Snatch balance, triples up to 40kg with pause at the bottom
Skill work: 3 rounds of:
5 handstand push-ups (25# bumper plate and Ab-mat)
20 box jumps (24 inch)
15 pull-ups
50 double-unders
10 ball slams (40#)
Notes: Very productive session. Focused on keeping my shoulder blades back and down at the start position, which allowed for a much more explosive extension. It magically stopped my donkey-kicking. Definitely felt strong moving 55kg, the weight at which I failed many times last Saturday. Next step will be getting under the bar more, which is why I worked some snatch balance afterward. I'm also happy with my progress on HSPUs. I was able to get all five reps each round, and even a sixth rep by using a kip. Next week I should progress to 35# bumper plates and an Ab-mat, 25 box jumps, 20 pull-ups, 60 double-unders, and GHD sit-ups. Another day of shoulder press and/or dips this week would definitely aid in this progression.
Friday, November 25, 2011
Thursday 24 Nov 11
CFDC
Metcon: As a team of three, complete the following:
5 rounds of ("DT"):
12 deadlifts
9 hang power cleans
6 push jerks
Then, run 1 mile
Then, 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
69.12
Notes: "DT" took us way too long. We rotated through, but each round was brutal. Grip was a huge factor on the hang power cleans, and 155# was a lot to drive overhead with fatigued legs and a jacked heart rate. It's good for me to work with the heavier barbell movements, but this workout was less about "training" and more a slugfest. I definitely earned my Thanksgiving dinner, though. My body is a little banged up after all of the ring work on Wednesday and this beatdown. A rest day on Friday is welcomed.
Metcon: As a team of three, complete the following:
5 rounds of ("DT"):
12 deadlifts
9 hang power cleans
6 push jerks
Then, run 1 mile
Then, 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
69.12
Notes: "DT" took us way too long. We rotated through, but each round was brutal. Grip was a huge factor on the hang power cleans, and 155# was a lot to drive overhead with fatigued legs and a jacked heart rate. It's good for me to work with the heavier barbell movements, but this workout was less about "training" and more a slugfest. I definitely earned my Thanksgiving dinner, though. My body is a little banged up after all of the ring work on Wednesday and this beatdown. A rest day on Friday is welcomed.
Thursday, November 24, 2011
Wednesday 23 Nov 11
Balance Gym
15 muscle-ups for time: 6.16
Metcon: "Annie"
50 double-unders
50 sit-ups
40 double-unders
40 sit-ups
30 double-unders
30 sit-ups
20 double-unders
20 sit-ups
10 double-unders
10 sit-ups
7.57
30 ring dips for time: 7.39
Notes: Muscle-ups were the best they've ever been. I've never done them in a timed environment. Strung three together at the beginning, and then went to singles for the rest. This was huge progress, but there's still a ton of room for improvement. Sit-ups were brutal on "Annie." I hit an absolute wall -- maybe the muscle-ups used more core than anticipated. The ring dips, of course, were terrible, especially after exhausting my arms on muscle-ups. Really interesting training session, though.
15 muscle-ups for time: 6.16
Metcon: "Annie"
50 double-unders
50 sit-ups
40 double-unders
40 sit-ups
30 double-unders
30 sit-ups
20 double-unders
20 sit-ups
10 double-unders
10 sit-ups
7.57
30 ring dips for time: 7.39
Notes: Muscle-ups were the best they've ever been. I've never done them in a timed environment. Strung three together at the beginning, and then went to singles for the rest. This was huge progress, but there's still a ton of room for improvement. Sit-ups were brutal on "Annie." I hit an absolute wall -- maybe the muscle-ups used more core than anticipated. The ring dips, of course, were terrible, especially after exhausting my arms on muscle-ups. Really interesting training session, though.
Wednesday, November 23, 2011
Tuesday 22 Nov 11
CFDC
Pendlay rows 5 x 5
135
Metcon: 4 rounds of:
6 dumbbell snatch (R)
20 foot overhead walking lunge (R)
6 dumbbell snatch (L)
20 foot overhead walking lunge (L)
Use 30% of bodyweight for dumbbell.
6.06 with 50# dumbbell
Notes: Stayed at 135# on rows to ensure proper form. Although I worked up to 185# last time on these, I was using some hip extension and dropping the chest to meet the bar. This time, I focused on maintaining rigid posture and generating the explosiveness from my back rather than other parts of the body. Still had a tendancy to drop the chest a little, but form was much improved. Felt incredible on the metcon, as the snatches were very manageable. Limiting factor was ability to stabilize the weight overhead on the last few sets of lunges.
Pendlay rows 5 x 5
135
Metcon: 4 rounds of:
6 dumbbell snatch (R)
20 foot overhead walking lunge (R)
6 dumbbell snatch (L)
20 foot overhead walking lunge (L)
Use 30% of bodyweight for dumbbell.
6.06 with 50# dumbbell
Notes: Stayed at 135# on rows to ensure proper form. Although I worked up to 185# last time on these, I was using some hip extension and dropping the chest to meet the bar. This time, I focused on maintaining rigid posture and generating the explosiveness from my back rather than other parts of the body. Still had a tendancy to drop the chest a little, but form was much improved. Felt incredible on the metcon, as the snatches were very manageable. Limiting factor was ability to stabilize the weight overhead on the last few sets of lunges.
Monday, November 21, 2011
Monday 21 Nov 11
Recap: The first week of my 10-week training cycle was a success. I completed five training session, plus one day of yoga. In terms of working toward my specific deadlift, squatting, and pressing goals, I took some steps forward. For deadlift, I did good mornings on Wednesday and Sunday, plus some high-rep deadlift work on Sunday. I feel as though my positioning is improving and I'm working hard to strengthen my posterior chain. With respect to squatting, I worked positioning at CFDC on Thursday and also established a new personal record of 85kg on overhead squat on Saturday. In terms of pressing, I worked some strict press on Wednesday, and practiced handstand push-ups and handstand holds on the weekend.
Looking forward to this week, I'd like to continue with the heavy pressing movements, including some dips. I think the plan is to do "DT" at CFDC on Thanksgiving morning, which will require a ton of energy. I'll probably limit things to skill/mobility on Wednesday night to prepare.
Looking forward to this week, I'd like to continue with the heavy pressing movements, including some dips. I think the plan is to do "DT" at CFDC on Thanksgiving morning, which will require a ton of energy. I'll probably limit things to skill/mobility on Wednesday night to prepare.
Sunday, November 20, 2011
Sunday 20 Nov 11
CFDC
Safety-bar good mornings 6 x 3-5
100, 130, 130, 120, 120, 120
Then, 3 rounds of:
15 deadlifts (185#)
Rest 45 seconds
Max hollow position hold
Rest 45 seconds
Max handstand hold
Rest 90 seconds
Notes: Good mornings were brutal with the safety bar. It's such a fight to stabilize the upper back. I didn't like the way the reps felt at 130#, so I dropped it down to 120# to ensure that I was maintaining tight arch in the lower back. Played it conservatively on deadlift worked at 185# for reps. Lower back stayed rigid throughout, which is most important aspect at this point in time. Although I'm anxious to start adding numbers to the deadlift, I didn't think this rep scheme was appropriate to really force the issue.
Safety-bar good mornings 6 x 3-5
100, 130, 130, 120, 120, 120
Then, 3 rounds of:
15 deadlifts (185#)
Rest 45 seconds
Max hollow position hold
Rest 45 seconds
Max handstand hold
Rest 90 seconds
Notes: Good mornings were brutal with the safety bar. It's such a fight to stabilize the upper back. I didn't like the way the reps felt at 130#, so I dropped it down to 120# to ensure that I was maintaining tight arch in the lower back. Played it conservatively on deadlift worked at 185# for reps. Lower back stayed rigid throughout, which is most important aspect at this point in time. Although I'm anxious to start adding numbers to the deadlift, I didn't think this rep scheme was appropriate to really force the issue.
Saturday, November 19, 2011
Saturday 19 Nov 11
Balance Gym
Snatch 1 RM
55kg
Overhead squat ("OHS") 1 RM
85kg (pr)
Skill work: 3 rounds of:
5 handstand push-ups ("HSPUs")(10# bumper plates and Ab-mat)
20 box jumps (24 inch)
15 pull-ups
50 double-unders
10 ball slams (40#)
Notes: Very odd session. Struggled to get any extension on snatch and ended up failing a bunch of attempts at 55kg. Need to remember to feel toes nailed to the floor and to shrug shoulders aggressively with elbows high-and-outside. Interestingly, I then proceeded to set a personal record by about 30# on OHS. Most difficult part was jerking the weight overhead and stabilizing. Legs were powerful driving out of the hole. Arms were somewhat taxed from snatch and OHS, but HSPUs were pretty solid. Added a least one kipping rep to the end of each set for practice. Another session of either press or bench press couple with some dips and I should be able to progress to 25# bumper plates and an Ab-mat.
Snatch 1 RM
55kg
Overhead squat ("OHS") 1 RM
85kg (pr)
Skill work: 3 rounds of:
5 handstand push-ups ("HSPUs")(10# bumper plates and Ab-mat)
20 box jumps (24 inch)
15 pull-ups
50 double-unders
10 ball slams (40#)
Notes: Very odd session. Struggled to get any extension on snatch and ended up failing a bunch of attempts at 55kg. Need to remember to feel toes nailed to the floor and to shrug shoulders aggressively with elbows high-and-outside. Interestingly, I then proceeded to set a personal record by about 30# on OHS. Most difficult part was jerking the weight overhead and stabilizing. Legs were powerful driving out of the hole. Arms were somewhat taxed from snatch and OHS, but HSPUs were pretty solid. Added a least one kipping rep to the end of each set for practice. Another session of either press or bench press couple with some dips and I should be able to progress to 25# bumper plates and an Ab-mat.
Friday, November 18, 2011
Thursday 17 Nov 11
CFDC
Metcon: 5 rounds of:
3 power cleans (135#)
6 pistols
9 bar-facing burpees
9.22
Notes: First time doing pistols in an actual workout. Left leg is really solid, but right ankle is too tight and prevents me from getting full depth without going up onto toes. Power cleans were fine, but need to remember to get elbows up in rack position. Arms were feeling a little "hot" after this workout, which is obviously something that needs to be monitored.
Metcon: 5 rounds of:
3 power cleans (135#)
6 pistols
9 bar-facing burpees
9.22
Notes: First time doing pistols in an actual workout. Left leg is really solid, but right ankle is too tight and prevents me from getting full depth without going up onto toes. Power cleans were fine, but need to remember to get elbows up in rack position. Arms were feeling a little "hot" after this workout, which is obviously something that needs to be monitored.
Thursday, November 17, 2011
Wednesday 16 Nov 11
Balance Gym
Good mornings 5, 5, 5, 5, 5
65, 75, 85, 95, 105
Press 5, 5, 5, 5, 5 (maximum rep pull-ups between sets)
115, 125, 130(f), 130, 135(f)
GHD sit-ups 3 x 15
Notes: Instructions were to keep weights light/moderate on good mornings and to focus on keeping the bar arched tight. Spent a good deal of time mobilizing the posterior chain beforehand to help with form. Really focused on sending the hips back and keep both the upper and lower back arched. Great effort today on press. Forced myself to up the weight and work outside of my comfort zone. Failed on the third rep at 135#, but am happy that I erred on the heavy side. Didn't record pull-ups, but sets started around 9-10 and finished around 6.
Good mornings 5, 5, 5, 5, 5
65, 75, 85, 95, 105
Press 5, 5, 5, 5, 5 (maximum rep pull-ups between sets)
115, 125, 130(f), 130, 135(f)
GHD sit-ups 3 x 15
Notes: Instructions were to keep weights light/moderate on good mornings and to focus on keeping the bar arched tight. Spent a good deal of time mobilizing the posterior chain beforehand to help with form. Really focused on sending the hips back and keep both the upper and lower back arched. Great effort today on press. Forced myself to up the weight and work outside of my comfort zone. Failed on the third rep at 135#, but am happy that I erred on the heavy side. Didn't record pull-ups, but sets started around 9-10 and finished around 6.
Tuesday 15 Nov 11
CrossFit DC
Hang power snatch 5, 3, 3, 2, 2, 2, 2, 2
45, 65, 85, 95, 105, 115, 125, 135(pr)
Metcon: 21-15-9
Overhead squat (95#)
Box jumps (24 inch)
Bear crawl
10.27
Notes: Very pleased with performance on power snatch. Still have tendency to "bump" bar with hips, but speed is definitely improving. Can't remember ever moving that much weight from the hang. Metcon was absolutely brutal. Overhead squat zapped the legs and rendered me unable to cycle the box jumps. Last round of bear crawl set my quads on fire.
Hang power snatch 5, 3, 3, 2, 2, 2, 2, 2
45, 65, 85, 95, 105, 115, 125, 135(pr)
Metcon: 21-15-9
Overhead squat (95#)
Box jumps (24 inch)
Bear crawl
10.27
Notes: Very pleased with performance on power snatch. Still have tendency to "bump" bar with hips, but speed is definitely improving. Can't remember ever moving that much weight from the hang. Metcon was absolutely brutal. Overhead squat zapped the legs and rendered me unable to cycle the box jumps. Last round of bear crawl set my quads on fire.
Monday 14 Nov 11
The purpose of this blog is to document my training in the ten weeks between the Mid-Atlantic Hopper Challenge and the Charlottesville SuperFit Games. The foundation of my training program will be attending CrossFit DC classes three days per week and an Olympic weightlifting class on Saturday mornings. The rest of my training will be primarily focused on addressing my three major areas of concern: deadlift, squatting, and pressing strength.
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