Morning: Track
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.09
2. 1.17
3. 1.20
4. 1.24
5. 1.23
6. 1.23
Notes: This interval work is great, but it's really difficult. Today's format made this interval work more difficult than in the past due to the short rest periods. I took 2 minutes when I was running 200s, and 3 minutes when I was running 800s. Taking only 90 seconds really changes the stimulus. My goal was to run each 400 in less than 70 seconds; however, as the records indicate, only my first interval was sub-70 seconds. Something to shoot for, I guess. I took a contrast shower as soon as I got home to help prepare for this afternoon's session. 30 seconds of hot water followed by 30 seconds of cold water for about 10 minutes. This really helps to recharge the body.
Afternoon: Balance Gym
Snatch drilling up to 60kg
Metcon: Complete the following:
Tabata sledgehammer strikes (16#)
Rest 1 minute
Tabata burpees
Rest 1 minute
Tabata sledgehammer strikes
Score: 11/5/10
Notes: Instructions from Choizilla were to work up to 60kg, my projected opener for the Baltimore Open in February. Things felt great up to 57.5kg; unfortunately, once I put 60kg on the bar, things fell apart. I took 3 attempts at 60kg and failed all of them. I'll be more concerned with the Oly lifts after Charlottesville. In the meantime, I'm just going to stay positive because most other areas of my fitness are trending in the right direction. I really love this metcon -- it's a CrossFit Football classic. I started out with 7 burpees per interval for the first four rounds, but I couldn't maintain the pace. I dropped to six for the next two rounds, and eventually down to five for the last two. I think 6 is an achievable score for tabata burpees, especially if I didn't start out trying to hit 7. The 16# hammer was heavier than what I've used in the past and it made a difference. All in all, it was a solid day of training and my body is become acclimated to the higher volume of training.
Saturday, December 31, 2011
Friday, December 30, 2011
Friday 30 Dec 11
Balance Gym
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.52.5 (23)
2. 3.54.5 (22)
3. 3.57.7 (22)
4. 3.55.2 (22)
5. 3.55.8 (22)
Notes: Pretty decent effort. 1K is really difficult distance because it's somewhere between a sprint and an endurance piece. My goal was to keep the pace below 1.55/500 meter the entire time, but I wasn't able to do so. Also, I tried to maintain that pace without increasing my stroke rate. I want to keep the stroke rate 22-24 and make each pull more powerful. In a CrossFit competition, unless it's purely a rowing piece for time, the event is likely to include rowing as only one component of the event. Therefore, there's no sense burning yourself out with a crazy stroke rate and ending up gassed for the next movement. That's why I'm to increase my times while keeping my heart rate under control. It's time to really commit to getting on the rowing machine at least twice per week between now and Charlottesville. Depending upon how terrible the CFDC workout is on Sunday, I may be able to sneak back over in the afternoon for 8 x 500 meters.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.52.5 (23)
2. 3.54.5 (22)
3. 3.57.7 (22)
4. 3.55.2 (22)
5. 3.55.8 (22)
Notes: Pretty decent effort. 1K is really difficult distance because it's somewhere between a sprint and an endurance piece. My goal was to keep the pace below 1.55/500 meter the entire time, but I wasn't able to do so. Also, I tried to maintain that pace without increasing my stroke rate. I want to keep the stroke rate 22-24 and make each pull more powerful. In a CrossFit competition, unless it's purely a rowing piece for time, the event is likely to include rowing as only one component of the event. Therefore, there's no sense burning yourself out with a crazy stroke rate and ending up gassed for the next movement. That's why I'm to increase my times while keeping my heart rate under control. It's time to really commit to getting on the rowing machine at least twice per week between now and Charlottesville. Depending upon how terrible the CFDC workout is on Sunday, I may be able to sneak back over in the afternoon for 8 x 500 meters.
Thursday, December 29, 2011
Thursday 29 Dec 11
CFDC
Metcon: Complete 4 rounds of:
1 minute of kettlebell snatch (L)
1 minute of kettlebell snatch (R)
1 minute of hand-release push-ups
Rest 2 minutes
Post-metcon: Box jumps (24 inch) 20-20-20
Notes: Scores were 35/20, 34/20, 34/15, 33/15, using 20kg kettlebell. I tried to do each minute of swings unbroken, but I had to put the bell down on the last few sets. My lower back has been acting up a little bit as of late, but it felt pretty good today. Push-ups remain an issue for me, but I feel as though I'm dedicating a lot of time toward improving pressing endurance. I'm hopeful that my hard work will be rewarded. Also decided to practice some box jumps at the end of class, as I haven't done them in a while. I want these to be a real strength of mine during competitions and will continue to look for opportunities to practice them.
Metcon: Complete 4 rounds of:
1 minute of kettlebell snatch (L)
1 minute of kettlebell snatch (R)
1 minute of hand-release push-ups
Rest 2 minutes
Post-metcon: Box jumps (24 inch) 20-20-20
Notes: Scores were 35/20, 34/20, 34/15, 33/15, using 20kg kettlebell. I tried to do each minute of swings unbroken, but I had to put the bell down on the last few sets. My lower back has been acting up a little bit as of late, but it felt pretty good today. Push-ups remain an issue for me, but I feel as though I'm dedicating a lot of time toward improving pressing endurance. I'm hopeful that my hard work will be rewarded. Also decided to practice some box jumps at the end of class, as I haven't done them in a while. I want these to be a real strength of mine during competitions and will continue to look for opportunities to practice them.
Schedule for the holiday weekend is to first do some interval work on the rowing machine Friday. On Saturday, I plan to work up to my openers (60/87) on both snatch and clean & jerk, practice handstand push-ups, and do some interval work at the track. On Sunday, I'll attend CFDC, which is supposed to be something special for the New Year. Lastly, on Monday, depending on recovery, I'll do some more interval work, either on the rowing machine or at the track.
Wednesday, December 28, 2011
Tuesday 27 Dec 11
CFDC
Front squat 3, 3, 3, 3, 3, 3
165, 185, 195, 205, 215(f), 185
Metcon: 8 minutes of:
1 Cluster (95#)
1 Burpee
2 clusters
2 burpees
3 clusters
etc.
7 rounds
Notes: Technically, my records indicate that I "failed" at 215#; however, in actuality, I completed two reps and failed on the third. That is the most weight I've ever front squatted, and I completed it for a double! I was able to get out of the hole on the third rep, but I failed due to lack of upper back strength. I think that with continued mobility and some supplemental upper back work, I will be able to front squat 225# in the very near future. The metcon was very competition-like. I opted to use 95# for clusters (squat clean/thruster) in an effort to keep moving. One of my biggest weaknesses is just standing there waiting for my heart rate to drop, and I figured that using a lighter weight would allow me to push the pace. Unfortunately, my lower back started to tighten up on about the fourth round and it made the rest of the workout uncomfortable. I finished with a respectable score of 7 full rounds.
My body is pretty banged up from travel/training. My plan is to row 4-5 x 1K on Wednesday evening, hit the CFDC class hard on Thursday evening, and then take a rest day on Friday. Hopefully the rowing intervals will be challening, but won't tax the body too much in terms of recovery.
Front squat 3, 3, 3, 3, 3, 3
165, 185, 195, 205, 215(f), 185
Metcon: 8 minutes of:
1 Cluster (95#)
1 Burpee
2 clusters
2 burpees
3 clusters
etc.
7 rounds
Notes: Technically, my records indicate that I "failed" at 215#; however, in actuality, I completed two reps and failed on the third. That is the most weight I've ever front squatted, and I completed it for a double! I was able to get out of the hole on the third rep, but I failed due to lack of upper back strength. I think that with continued mobility and some supplemental upper back work, I will be able to front squat 225# in the very near future. The metcon was very competition-like. I opted to use 95# for clusters (squat clean/thruster) in an effort to keep moving. One of my biggest weaknesses is just standing there waiting for my heart rate to drop, and I figured that using a lighter weight would allow me to push the pace. Unfortunately, my lower back started to tighten up on about the fourth round and it made the rest of the workout uncomfortable. I finished with a respectable score of 7 full rounds.
My body is pretty banged up from travel/training. My plan is to row 4-5 x 1K on Wednesday evening, hit the CFDC class hard on Thursday evening, and then take a rest day on Friday. Hopefully the rowing intervals will be challening, but won't tax the body too much in terms of recovery.
Tuesday, December 27, 2011
Monday 26 Dec 11
Atlanta
Dips 15-15-15(f)
Metcon: 10 minute AMRAP:
5 pull-ups
10 burpees
15 squats
6 rounds plus 5 pull-ups and 1 burpee
Notes: Quick session at an outdoor fitness trail with MC and her brother, Patrick. Goal was to find either a pull-up bar or parallel bars and we were successful. I only managed 11 reps on the last set of dips, but I was happy to squeeze in some pressing endurance work. The metcon was less about "training" and more about maintaining some conditioning before returning to Washington. Overall, I'm happy with my training while traveling. In addition to this workout, I was able to make up the CFDC workout that I missed from Thursday and run twice (intervals work at the track and hill sprints). Looking forward to getting back to the grind for the last 4 weeks before Charlottesville.
Dips 15-15-15(f)
Metcon: 10 minute AMRAP:
5 pull-ups
10 burpees
15 squats
6 rounds plus 5 pull-ups and 1 burpee
Notes: Quick session at an outdoor fitness trail with MC and her brother, Patrick. Goal was to find either a pull-up bar or parallel bars and we were successful. I only managed 11 reps on the last set of dips, but I was happy to squeeze in some pressing endurance work. The metcon was less about "training" and more about maintaining some conditioning before returning to Washington. Overall, I'm happy with my training while traveling. In addition to this workout, I was able to make up the CFDC workout that I missed from Thursday and run twice (intervals work at the track and hill sprints). Looking forward to getting back to the grind for the last 4 weeks before Charlottesville.
Sunday, December 25, 2011
Sunday 25 Dec 11
Track (Brookwood High School)
Run 4-5 x 800 meters (rest 3 minutes between intervals)
1. 3.06
2. 3.09
3. 3.10
4. 2.53
5. 2.57
Notes: Very strange results, here. My goal was to hold back at about 90% for the first interval and then really open things up on the second and third intervals. Unfortunately, I didn't really have a good sense of pacing. I attribute this mostly to the fact that I haven't run anything longer than 200 meter intervals in a long time. I feel like I got lost during the middle of these intervals and wasn't pushing the pace enough. I finally decided to just go all out on the fourth interval and it worked. I constantly pushed the pace past the point of comfort and it resulted in a much faster time. I did the same thing on the fifth interval, but didn't have the endurance to keep the legs churning. All in all, I'm satisfied with the times. The times just ended up a little backward. I would expect to go sub-2.50 on at least one interval next time and to keep the rest sub-3.00. Next running intervals will be 6 x 400 meters with 90 seconds of rest between sets -- should be rough!
Run 4-5 x 800 meters (rest 3 minutes between intervals)
1. 3.06
2. 3.09
3. 3.10
4. 2.53
5. 2.57
Notes: Very strange results, here. My goal was to hold back at about 90% for the first interval and then really open things up on the second and third intervals. Unfortunately, I didn't really have a good sense of pacing. I attribute this mostly to the fact that I haven't run anything longer than 200 meter intervals in a long time. I feel like I got lost during the middle of these intervals and wasn't pushing the pace enough. I finally decided to just go all out on the fourth interval and it worked. I constantly pushed the pace past the point of comfort and it resulted in a much faster time. I did the same thing on the fifth interval, but didn't have the endurance to keep the legs churning. All in all, I'm satisfied with the times. The times just ended up a little backward. I would expect to go sub-2.50 on at least one interval next time and to keep the rest sub-3.00. Next running intervals will be 6 x 400 meters with 90 seconds of rest between sets -- should be rough!
Saturday, December 24, 2011
Saturday 24 Dec 11
Atlanta
Complete 5 rounds of:
225# deadlift, 12 reps
Rest 45 seconds
Max hollow-position hold
Rest 45 seconds
Max handstand hold
Rest 45 seconds
Notes: This was the CFDC workout I missed on Thursday. I was happy to see some higher rep deadlifts. Even though it's light, this was my first time repping out anything higher than 185# in a long time. The difficulty was keeping my upper back extended on the last few sets. It always wants to round. This was definitely a step in the right direction. I'd like to get in at least one more heavy deadlift workout between now and Charlottesville, and at least one metcon involving deadlifts. Plan for tomorrow is to hit the track for 4-5 x 800 meters. I also plan to work on push-ups.
Complete 5 rounds of:
225# deadlift, 12 reps
Rest 45 seconds
Max hollow-position hold
Rest 45 seconds
Max handstand hold
Rest 45 seconds
Notes: This was the CFDC workout I missed on Thursday. I was happy to see some higher rep deadlifts. Even though it's light, this was my first time repping out anything higher than 185# in a long time. The difficulty was keeping my upper back extended on the last few sets. It always wants to round. This was definitely a step in the right direction. I'd like to get in at least one more heavy deadlift workout between now and Charlottesville, and at least one metcon involving deadlifts. Plan for tomorrow is to hit the track for 4-5 x 800 meters. I also plan to work on push-ups.
Thursday, December 22, 2011
Thursday 22 Dec 11
Atlanta
10 x 30 second hill sprints
Rest 30 seconds at top of hill
Descend hill easy
Rest 1 minute at bottom of hill
Notes: Hill sprints are absolutely brutal. You can really feel the body change energy pathways about half way up the hill. My legs felt like they were stuck in mud by about the fourth hill sprint. Although it made the workout more difficult, I really liked the set rest periods. The one minute rest at the bottom of the hill goes by so fast. Overall, I'm really happy that I was able to get in such great conditioning while traveling for Christmas vacation. My hope is to get in Thursday's CFDC workout either tomorrow or Saturday. Also, I plan to run 4-5 x 800 meters at the track on one of the days.
10 x 30 second hill sprints
Rest 30 seconds at top of hill
Descend hill easy
Rest 1 minute at bottom of hill
Notes: Hill sprints are absolutely brutal. You can really feel the body change energy pathways about half way up the hill. My legs felt like they were stuck in mud by about the fourth hill sprint. Although it made the workout more difficult, I really liked the set rest periods. The one minute rest at the bottom of the hill goes by so fast. Overall, I'm really happy that I was able to get in such great conditioning while traveling for Christmas vacation. My hope is to get in Thursday's CFDC workout either tomorrow or Saturday. Also, I plan to run 4-5 x 800 meters at the track on one of the days.
Wednesday, December 21, 2011
Wednesday 21 Dec 11
WNYD
Press 5 x 5
115, 120, 125, 130, 135(f)
Dips 12-12-12
Notes: Squeezed in some upper body strength work prior to leaving for Atlanta. Technically, I failed at 135#. But, I actually managed 3 reps, which, at that weight, is a personal record. Dips were solid, too. My hope is that this strength work will transfer over to my pressing endurance, which continues to be a weakness. No conditioning today, but I did solid conditioning on both Sunday and Tuesday, and hope to get in some good work down in Atlanta over the next five days.
Press 5 x 5
115, 120, 125, 130, 135(f)
Dips 12-12-12
Notes: Squeezed in some upper body strength work prior to leaving for Atlanta. Technically, I failed at 135#. But, I actually managed 3 reps, which, at that weight, is a personal record. Dips were solid, too. My hope is that this strength work will transfer over to my pressing endurance, which continues to be a weakness. No conditioning today, but I did solid conditioning on both Sunday and Tuesday, and hope to get in some good work down in Atlanta over the next five days.
Tuesday, December 20, 2011
Tuesday 20 Dec 11
CFDC
"Groundhog Day Hell"
5 minutes to complete the following:
1 plate-push suicide (half-court, full-court, half-court)
15 box jumps (24 inch)
30 Ab-mat sit-ups
Rest in remaining time, if any
10 minutes to complete the following:
1 plate-push suicide
15 box jumps
30 Ab-mat sit-ups
Overhead plate walking lunges (half-court and back)
15 kettlebell swings (24kg)
30 hand-release push-ups
Rest in remaining time, if any
15 minutes to complete the follwing:
1 plate-push suicide
15 box jumps
30 Ab-mat sit-ups
Overhead plate walking lunges
15 kettlebell swings
30 hand-release push-ups
30 kettlebell jerks (15/arm)
30 plate get-ups
Notes: This was an absolute slugfest. Plate pushes are always brutal, but they were abnormally taxing this morning. I used a 45# bumper plate on a towel and pushed it up and down the basketball court. Even after shaking out my legs for a few seconds, I only made it about half-way up the box on my first box jump -- my legs were absolutely smoked. Once I regrouped, I stuck with singles the rest of the way. I finished the first segment in 4.20. The second segment was just as bad. I used the same 45# bumper plate for the overhead walking lunges. I completed my 30th push-up just as time was expiring. That left me with no rest going into the third segment. I wasn't able to finish the entire segment. I made it to 8 kettlebell jerks per arm, but that was it -- no plate get-ups for me.
I can't really complain about my performance this morning. For one, I'm pleased with myself for waking up at 5.30 and hitting this workout before work -- it's a totally different stimulus working out at that time. I'm also pleased with my effort during the workout. Sure, it would have been nice to finish. But, the plate pushes were absolutely brutal and I did the rest of the movements as fast as I could. Definitely a great start to the day!
"Groundhog Day Hell"
5 minutes to complete the following:
1 plate-push suicide (half-court, full-court, half-court)
15 box jumps (24 inch)
30 Ab-mat sit-ups
Rest in remaining time, if any
10 minutes to complete the following:
1 plate-push suicide
15 box jumps
30 Ab-mat sit-ups
Overhead plate walking lunges (half-court and back)
15 kettlebell swings (24kg)
30 hand-release push-ups
Rest in remaining time, if any
15 minutes to complete the follwing:
1 plate-push suicide
15 box jumps
30 Ab-mat sit-ups
Overhead plate walking lunges
15 kettlebell swings
30 hand-release push-ups
30 kettlebell jerks (15/arm)
30 plate get-ups
Notes: This was an absolute slugfest. Plate pushes are always brutal, but they were abnormally taxing this morning. I used a 45# bumper plate on a towel and pushed it up and down the basketball court. Even after shaking out my legs for a few seconds, I only made it about half-way up the box on my first box jump -- my legs were absolutely smoked. Once I regrouped, I stuck with singles the rest of the way. I finished the first segment in 4.20. The second segment was just as bad. I used the same 45# bumper plate for the overhead walking lunges. I completed my 30th push-up just as time was expiring. That left me with no rest going into the third segment. I wasn't able to finish the entire segment. I made it to 8 kettlebell jerks per arm, but that was it -- no plate get-ups for me.
I can't really complain about my performance this morning. For one, I'm pleased with myself for waking up at 5.30 and hitting this workout before work -- it's a totally different stimulus working out at that time. I'm also pleased with my effort during the workout. Sure, it would have been nice to finish. But, the plate pushes were absolutely brutal and I did the rest of the movements as fast as I could. Definitely a great start to the day!
Monday, December 19, 2011
Sunday 18 Dec 11
CFDC
Zercher squats 5 x 5 (perform 10 tempo bulgarian split squats/leg between each set)
125, 135, 145, 155, 175
Metcon: 21-15-9 reps of:
Dumbbell hang power snatch (L)
Push-ups
Dumbbell hang power snatch (R)
Hollow rocks
7.59
Notes: A strong finish to an otherwise subpar week of training. First time performing zercher squats. In a zercher squat, the barbell is cradled in the arms with fists pointing upward. The torso remains upright and the difficulty is preventing the upper and lower back from rounding. Very similar stimulus to the safety-bar squat. I really pushed the envelope on the last set at 175#, so there was some rounding in the upper back. Also, the tempo bulgarian split squats were more than just a throw-in between sets. Holding for two-count at the bottom was absolutely brutal toward the end of each set. I've done a ton of one-legged work this week between barbell lunges, split jerks, and bulgarian split squats.
The metcon was a great length. I really worked hard on the dumbbell snatches and used a 45# dumbbell. I was also pleased with my push-ups, which seem to be improving. I don't care for hollow rocks during a metcon, but they definitely reinforce proper positioning. This reminded me of an old school CFDC workout with a long warm-up, dedicated strength work, and sprint metcon.
Zercher squats 5 x 5 (perform 10 tempo bulgarian split squats/leg between each set)
125, 135, 145, 155, 175
Metcon: 21-15-9 reps of:
Dumbbell hang power snatch (L)
Push-ups
Dumbbell hang power snatch (R)
Hollow rocks
7.59
Notes: A strong finish to an otherwise subpar week of training. First time performing zercher squats. In a zercher squat, the barbell is cradled in the arms with fists pointing upward. The torso remains upright and the difficulty is preventing the upper and lower back from rounding. Very similar stimulus to the safety-bar squat. I really pushed the envelope on the last set at 175#, so there was some rounding in the upper back. Also, the tempo bulgarian split squats were more than just a throw-in between sets. Holding for two-count at the bottom was absolutely brutal toward the end of each set. I've done a ton of one-legged work this week between barbell lunges, split jerks, and bulgarian split squats.
The metcon was a great length. I really worked hard on the dumbbell snatches and used a 45# dumbbell. I was also pleased with my push-ups, which seem to be improving. I don't care for hollow rocks during a metcon, but they definitely reinforce proper positioning. This reminded me of an old school CFDC workout with a long warm-up, dedicated strength work, and sprint metcon.
Saturday, December 17, 2011
Saturday 17 Dec 11
Choizilla
Snatch 7 x 1
57.5kg, 60kg, 62.5kg(f), 62.5kg(f), 61kg(f), 50kg, 50kg
Row 8 x 250 meters (rest 2 minutes between intervals)
1. 50.0 (32 s/m)
2. 48.9 (33 s/m)
3. 48.5 (33 s/m)
4. 49.0 (33 s/m)
5. 48.2 (35 s/m)
6. 48.5 (35 s/m)
7. 49.7 (34 s/m)
8. 48.4 (35 s/m)
Notes: An absolute train-wreck of a session. This week continues to be a real struggle. Game plan was to take 7 attempts at 60kg; however, Mike suggested that I go as heavy as possible. Unfortunately, once I went to 62.5kg, things fell apart. I reverted to my old donkey-kick/sumo-foot position rather than achieving full extension and pulling myself under the bar. I then failed at 61kg and new that my day was over. I took a few attempts at 50kg just to end on a good note. Perhaps my body is fatigued from working out the last four days, but that shouldn't be an excuse as the volume has been neither heavy nor difficult. All I can do is continue working hard.
Rowing intervals were okay. Felt totally different than yesterday's running intervals. I feel like I'm able to go full speed when running, but my form isn't good enough on rowing to go all-out. Pulls definitely felt more powerful. I can tell that these rowing intervals are going to pay dividends quickly. I'm banking on there being at least one event involving the rowing machine at Charlottesville, whether it's for pure distance or as part of couplet or triplet.
Snatch 7 x 1
57.5kg, 60kg, 62.5kg(f), 62.5kg(f), 61kg(f), 50kg, 50kg
Row 8 x 250 meters (rest 2 minutes between intervals)
1. 50.0 (32 s/m)
2. 48.9 (33 s/m)
3. 48.5 (33 s/m)
4. 49.0 (33 s/m)
5. 48.2 (35 s/m)
6. 48.5 (35 s/m)
7. 49.7 (34 s/m)
8. 48.4 (35 s/m)
Notes: An absolute train-wreck of a session. This week continues to be a real struggle. Game plan was to take 7 attempts at 60kg; however, Mike suggested that I go as heavy as possible. Unfortunately, once I went to 62.5kg, things fell apart. I reverted to my old donkey-kick/sumo-foot position rather than achieving full extension and pulling myself under the bar. I then failed at 61kg and new that my day was over. I took a few attempts at 50kg just to end on a good note. Perhaps my body is fatigued from working out the last four days, but that shouldn't be an excuse as the volume has been neither heavy nor difficult. All I can do is continue working hard.
Rowing intervals were okay. Felt totally different than yesterday's running intervals. I feel like I'm able to go full speed when running, but my form isn't good enough on rowing to go all-out. Pulls definitely felt more powerful. I can tell that these rowing intervals are going to pay dividends quickly. I'm banking on there being at least one event involving the rowing machine at Charlottesville, whether it's for pure distance or as part of couplet or triplet.
Friday, December 16, 2011
Friday 16 Dec 11
Track
Run 8 x 200 meters (rest 2 minutes between intervals)
1. 31
2. 31
3. 32
4. 33
5. 35
6. 35
7. 34
8. 34
Notes: Holy shit! This absolutely rocked me! Plan was to run the first two intervals at about 90-95% and then open things up on the third interval. Unfortunately, my legs were already heavy by the time I got there. I felt smooth on the first two, but the rest of the intervals were a grind. I suppose this should have been expected. I haven't run any intervals in a long time, plus I've gained a good deal of weight. Overall, my times were decent, but there's a ton of room for improvement. I'm curious to see what type of impact these intervals have on my leg strength for tomorrow's Oly session. If I feel strong tomorrow, then I'll definitely begin incorporating more interval training into the mix. If my legs feel heavy, then I'll have to figure out a different approach. My next sessions will likely be 4-5 x 800 meters and 6 x 400 meters. I also plan to work similar session on the rowing machine.
Run 8 x 200 meters (rest 2 minutes between intervals)
1. 31
2. 31
3. 32
4. 33
5. 35
6. 35
7. 34
8. 34
Notes: Holy shit! This absolutely rocked me! Plan was to run the first two intervals at about 90-95% and then open things up on the third interval. Unfortunately, my legs were already heavy by the time I got there. I felt smooth on the first two, but the rest of the intervals were a grind. I suppose this should have been expected. I haven't run any intervals in a long time, plus I've gained a good deal of weight. Overall, my times were decent, but there's a ton of room for improvement. I'm curious to see what type of impact these intervals have on my leg strength for tomorrow's Oly session. If I feel strong tomorrow, then I'll definitely begin incorporating more interval training into the mix. If my legs feel heavy, then I'll have to figure out a different approach. My next sessions will likely be 4-5 x 800 meters and 6 x 400 meters. I also plan to work similar session on the rowing machine.
Thursday 15 Dec 11
CFDC
Split jerk 6 x 2
95, 135, 155, 175, 185, 205(f)
Metcon: As team of 5, complete:
100 pull-ups
200 squats
300 sit-ups
Post-metcon: 4 rounds of:
Row 300 meters
15 push-ups
Rest 1 minute
Notes: Really frustrated with tonight's session. I felt really strong on jerk, but didn't get enough time to work up to max weight properly. Also, I would have liked to take a few more attempts, as my sets at 95# and 135# were really warm-up sets. Then, the team workout with 5 people wasn't conditioning at all. I decided to get in few sprints on the rower mixed with some push-ups. In the ramp-up to Charlottesville, my plan is to "cash-out" each workout with some conditioning/pressing endurance work. I had scheduled a rest day for Friday; however, in light of tonight's class, I now plan to run 8 x 200 meters at the track. This has not been a good week of training thus far.
Split jerk 6 x 2
95, 135, 155, 175, 185, 205(f)
Metcon: As team of 5, complete:
100 pull-ups
200 squats
300 sit-ups
Post-metcon: 4 rounds of:
Row 300 meters
15 push-ups
Rest 1 minute
Notes: Really frustrated with tonight's session. I felt really strong on jerk, but didn't get enough time to work up to max weight properly. Also, I would have liked to take a few more attempts, as my sets at 95# and 135# were really warm-up sets. Then, the team workout with 5 people wasn't conditioning at all. I decided to get in few sprints on the rower mixed with some push-ups. In the ramp-up to Charlottesville, my plan is to "cash-out" each workout with some conditioning/pressing endurance work. I had scheduled a rest day for Friday; however, in light of tonight's class, I now plan to run 8 x 200 meters at the track. This has not been a good week of training thus far.
Wednesday, December 14, 2011
Wednesday 14 Dec 11
Balance Gym
Barbell lunges 5 x 10
45kg, 50kg, 55kg, 60kg, 62.5kg
Row 3 x 500 meters at 90% effort (1 minute rest between pieces)
1.42, 1.45, 1.52
Band good mornings 3 x 15 (blue band)
Max set of toes-to-bar (16)
Row 1K
3.45
Notes: Lots of moving parts tonight. First time doing weighted lunges and I really liked them. Tom said to focus on driving off the front foot. I could definitely feel the urge on the latter sets to stand up with the back leg instead of driving off the front foot. Even though this movement is not really tested in CrossFit, I think it's beneficial in terms of building lower body strength. Things went well on the rowing machine. My conditioning isn't quite there, but my strokes have become more powerful. My stroke rate dropped from 29 to 28 to 27, and then to 23 on the 1K piece. I'm looking forward to spending some quality time on the rowing machine between now and Charlottesville.
Tom programmed 3 sets of 5-8 weighted GHD back extensions (with a 2-second pause at the top), but the machine was broken. I was really upset because I thought that movement would have been extremely beneficial in building the posterior chain. I subbed band good mornings, but I basically just went through the motions. Lastly, I'm happy with 16 straight toes-to-bar. Although it's not an emphasis of mine right now, this movement (along with knees-to-elbows) is definitely a weakness. Definitely accomplished some good things tonight.
Barbell lunges 5 x 10
45kg, 50kg, 55kg, 60kg, 62.5kg
Row 3 x 500 meters at 90% effort (1 minute rest between pieces)
1.42, 1.45, 1.52
Band good mornings 3 x 15 (blue band)
Max set of toes-to-bar (16)
Row 1K
3.45
Notes: Lots of moving parts tonight. First time doing weighted lunges and I really liked them. Tom said to focus on driving off the front foot. I could definitely feel the urge on the latter sets to stand up with the back leg instead of driving off the front foot. Even though this movement is not really tested in CrossFit, I think it's beneficial in terms of building lower body strength. Things went well on the rowing machine. My conditioning isn't quite there, but my strokes have become more powerful. My stroke rate dropped from 29 to 28 to 27, and then to 23 on the 1K piece. I'm looking forward to spending some quality time on the rowing machine between now and Charlottesville.
Tom programmed 3 sets of 5-8 weighted GHD back extensions (with a 2-second pause at the top), but the machine was broken. I was really upset because I thought that movement would have been extremely beneficial in building the posterior chain. I subbed band good mornings, but I basically just went through the motions. Lastly, I'm happy with 16 straight toes-to-bar. Although it's not an emphasis of mine right now, this movement (along with knees-to-elbows) is definitely a weakness. Definitely accomplished some good things tonight.
Tuesday 13 Dec 11
CFDC
Metcon: "Blocks"
4 minutes of shuttle runs (half-court and back)
4 minutes of wall walks
Rest 4 minutes
4 minutes of double-unders
4 minutes of mummy walks
Rest 4 minutes
4 minutes of burpees
4 minutes of one-armed dumbbell ground-to-overhead (40#)
37 + 190 + 68 = 315 total reps
Notes: Completely unacceptable effort tonight. I wasn't there mentally. This presented a great opportunity to work outside of my comfort zone, but, instead, I took every opportunity to rest. I knew on my walk to the gym that I didn't have as much energy as usual. But, with only 6 weeks left until Charlottesville, there's no time for these types of efforts. We only do a few days of conditioning per week and I can't afford to half-ass the workouts. Of particular concern was only getting 47 burpees in 4 minutes. Both Dan and Julia scored over 50 and there's no reason (other than effort) why shouldn't have been right there with them. No sense dwelling on it now. The only thing I can control is making sure I bust my butt tonight and get things back on track.
Metcon: "Blocks"
4 minutes of shuttle runs (half-court and back)
4 minutes of wall walks
Rest 4 minutes
4 minutes of double-unders
4 minutes of mummy walks
Rest 4 minutes
4 minutes of burpees
4 minutes of one-armed dumbbell ground-to-overhead (40#)
37 + 190 + 68 = 315 total reps
Notes: Completely unacceptable effort tonight. I wasn't there mentally. This presented a great opportunity to work outside of my comfort zone, but, instead, I took every opportunity to rest. I knew on my walk to the gym that I didn't have as much energy as usual. But, with only 6 weeks left until Charlottesville, there's no time for these types of efforts. We only do a few days of conditioning per week and I can't afford to half-ass the workouts. Of particular concern was only getting 47 burpees in 4 minutes. Both Dan and Julia scored over 50 and there's no reason (other than effort) why shouldn't have been right there with them. No sense dwelling on it now. The only thing I can control is making sure I bust my butt tonight and get things back on track.
Monday, December 12, 2011
Monday 12 Dec 11
Recap: We're now only 6 weeks out from the SuperFit Games. Looking back on my last week of training, the focus was definitely on squatting. Between dumbbell thrusters on Tuesday, back squats on Wednesday, and front squats on Sunday, I definitely did my fair share. Most importantly, the improvement is noticeable. My performance of triples at 205# is indication that I'm closing in on my goal of front squatting 225#. This should have massive carry-over to movements like thrusters, wallball shots, and cleans.
Not much direct posterior chain work this week. Probably for the best after last Sunday's deadlift beatdown. I did get in some solid pressing endurance work. The handstand push-up practice and dips and Thursday helped, as did my push-ups on Saturday and general dumbbell pressing during Tuesday's metcon. I'll be looking for more opportunities to mix in some pressing post-workout.
Not much direct posterior chain work this week. Probably for the best after last Sunday's deadlift beatdown. I did get in some solid pressing endurance work. The handstand push-up practice and dips and Thursday helped, as did my push-ups on Saturday and general dumbbell pressing during Tuesday's metcon. I'll be looking for more opportunities to mix in some pressing post-workout.
Sunday, December 11, 2011
Sunday 11 Dec 11
CFDC
Front squat 6 x 3 (perform 6 dumbbell RDLs between each set)
155, 175, 185, 195, 205(pr), 205
Metcon: As team of 3, complete:
Double-unders 50-40-30-20-10
Burpee pull-ups 10-8-6-4-2
Sit-ups 50-40-30-20-10
Approx. 23 minutes
Notes: Huge progress on front squats! 205# was my previous 1 RM, and today I was able to use that weight for triples. Improved mobility has played a huge part in this progress, as I'm able to keep my torso more upright than before. Lost a little bit of mid-line stability on the third rep of the last two sets, but that's inevitable when pushing for new records. I could feel the elbows dropping and the lower back rounding slightly. However, this is huge progress and validation that my training is working. The metcon wasn't less about conditioning and more about short sprints. I finally got the rhythm on burpee pull-ups and was really moving fast. My abs were obliterated on the sit-ups as they were already fatigued from the front squats.
Also, I discussed my concern about running and rowing conditioning with Tom. We decided that, instead of adding additional interval training sessions, we would incorporate more rowing into my Wednesday and Saturday sessions. This way, I can keep my rest days and mitigate any impact on my recovery. Hopefully, the strength gains will continue and the conditioning will improve. Should be fun!
Saturday, December 10, 2011
Saturday 10 Dec 11
Choizilla
Snatch drilling up to 50kg
Clean & jerk drilling up to 70kg
Push-ups 20-20-20(f)
Notes: Very strong Oly session. Worked triples up to my working weight, which was about 75% of my 1 RM on both lifts. Once I got to 50kg and 70kg, I worked doubles and focused on speed, power, and technique. I did quite a few sets at the working weight and was very pleased with the results. When I come up in one piece, my power on the second pull is far greater than when I allow the hips to rise first. Plan for next Saturday is to attempt heavier singles at about 90% of my 1 RM on both lifts, which will be about 57.5kg and 85kg. Did a few sets of push-ups at the end of the session in the continuous effort to improve my pressing endurance. I only managed 15 reps on the third set (I rested exactly 3 minutes between each set). Need to starting doing this type of thing after just about every workout.
Snatch drilling up to 50kg
Clean & jerk drilling up to 70kg
Push-ups 20-20-20(f)
Notes: Very strong Oly session. Worked triples up to my working weight, which was about 75% of my 1 RM on both lifts. Once I got to 50kg and 70kg, I worked doubles and focused on speed, power, and technique. I did quite a few sets at the working weight and was very pleased with the results. When I come up in one piece, my power on the second pull is far greater than when I allow the hips to rise first. Plan for next Saturday is to attempt heavier singles at about 90% of my 1 RM on both lifts, which will be about 57.5kg and 85kg. Did a few sets of push-ups at the end of the session in the continuous effort to improve my pressing endurance. I only managed 15 reps on the third set (I rested exactly 3 minutes between each set). Need to starting doing this type of thing after just about every workout.
Friday, December 9, 2011
Thursday 9 Dec 11
Balance Gym (CFDC workout)
Handstand push-ups: Perform 1-2 reps, on the minute, for 15 minutes
Skills: 3 rounds of:
10 dips
20 box jumps (24 inch)
15 knees-to-elbows
50 double-unders
10 kettlebell swings (28kg)
Notes: Off from work, so I went to Balance in the afternoon and did this workout. I used 25# bumper plates and an Ab-mat for HSPUs and was able to complete 2 reps on minutes 1-9 and 1 rep on minutes 10-15, for a total of 24 reps over the course of 15 minutes. I liked mixing in this volume-style format instead of the usual sets of 5. I'm not progressing as quickly as I would have liked. Definitely need to find every opportunity to incorporate supplemental pressing movements (HSPUs, dips, push-ups) into just about every training session. I was actually quite pleased with my dips during the skill segment. CFDC programmed 3 sets of max reps on K-to-Es, but I decided to incorporate some other skills. My K-to-Es were solid, but I'm kipping so hard that it's brutal on my grip. Box jumps felt great in my new Inov-8s -- much more comfortable than the Chucks. Swings felt good with the 28kg bell -- I can manage reps at that weight, but something funky starts happening when I use the 32kg bell. Looking forward to some Oly drilling on Saturday and some running intervals at the track.
Handstand push-ups: Perform 1-2 reps, on the minute, for 15 minutes
Skills: 3 rounds of:
10 dips
20 box jumps (24 inch)
15 knees-to-elbows
50 double-unders
10 kettlebell swings (28kg)
Notes: Off from work, so I went to Balance in the afternoon and did this workout. I used 25# bumper plates and an Ab-mat for HSPUs and was able to complete 2 reps on minutes 1-9 and 1 rep on minutes 10-15, for a total of 24 reps over the course of 15 minutes. I liked mixing in this volume-style format instead of the usual sets of 5. I'm not progressing as quickly as I would have liked. Definitely need to find every opportunity to incorporate supplemental pressing movements (HSPUs, dips, push-ups) into just about every training session. I was actually quite pleased with my dips during the skill segment. CFDC programmed 3 sets of max reps on K-to-Es, but I decided to incorporate some other skills. My K-to-Es were solid, but I'm kipping so hard that it's brutal on my grip. Box jumps felt great in my new Inov-8s -- much more comfortable than the Chucks. Swings felt good with the 28kg bell -- I can manage reps at that weight, but something funky starts happening when I use the 32kg bell. Looking forward to some Oly drilling on Saturday and some running intervals at the track.
Thursday, December 8, 2011
Wednesday 7 Dec 11
Balance Gym
Hang power clean 8 x 1
70kg, 75kg, 75kg, 75kg, 80kg, 80kg, 85kg, 85kg
Metcon: 5 rounds of:
5 squats (185#)
10 GHD sit-ups
Rest 1 minute
Notes: I moved some decent weight on the hang power cleans, but my form wasn't the best. I was donkey-kicking a little instead of reaching full extension. Natural reaction is to land with feet wide, but I focused on landing in the proper position. Front rack position has really improved since the Spring. I really enjoyed the metcon, too. The sit-ups were not difficult at all, but they -- in addition to the short rest periods -- added the conditioning aspect to the workout. I haven't straight-up back squatted in quite some time, so the form was a little off. I had trouble sitting back into the movement and lost my lower back somewhat at the bottom. I was rushing to squeeze in this metcon, so I didn't take enough time to loosen up my hips and hamstrings. My glutes were crazy tight, probably from yesterday's metcon. Tom programmed some "skin-the-cats" for me, as well, but I didn't have time. A great session nonetheless.
Wednesday, December 7, 2011
Tuesday 6 Dec 11
CFDC
Metcon: AMRAP in 20 minutes of:
1 dumbbell bear-maker*
1 farmers' walk suicide
2 dumbbell bear-makers
1 farmers' walk suicide
3 dumbbell bear-makers
etc.
*A dumbbell bear-maker consists of: dumbbell push-up, renegade row (R), renegade row (L), power clean, push press (R), push press (L), thruster.
Notes: Completed 7 rounds plus 2 additional bear-makers. Grip was definitely the limiting factor. I totally underestimated how difficult the farmers' walks would be. Some people were resting the dumbbells on their shoulders, but I opted to carry them. This was a good test in terms of keeping your body moving, no matter how bad it felt. My body felt fresh after the rest day on Monday.
Metcon: AMRAP in 20 minutes of:
1 dumbbell bear-maker*
1 farmers' walk suicide
2 dumbbell bear-makers
1 farmers' walk suicide
3 dumbbell bear-makers
etc.
*A dumbbell bear-maker consists of: dumbbell push-up, renegade row (R), renegade row (L), power clean, push press (R), push press (L), thruster.
Notes: Completed 7 rounds plus 2 additional bear-makers. Grip was definitely the limiting factor. I totally underestimated how difficult the farmers' walks would be. Some people were resting the dumbbells on their shoulders, but I opted to carry them. This was a good test in terms of keeping your body moving, no matter how bad it felt. My body felt fresh after the rest day on Monday.
Monday, December 5, 2011
Monday 5 Dec 11
Recap: The 8th week out marked some real improvement on deadlift, one of my three points of emphasis heading into Charlottesville. I pulled 285# for sets of 3 on Sunday, thanks in part to continued positional work (hollow-position holds, etc.) on Tuesday, and some tempo back extensions, one-armed dumbbell rows, and kettlebell swings on Wednesday. The progress is slow, but it is real. I feel like I'm building a true foundation and believe that the numbers are going to be there soon.
No heavy squatting this week, but lots of endurance squatting in the tabata bottom-to-bottom squats on Tuesday, wallball shots on Thursday, and dumbbell thrusters on Sunday. I felt particularly powerful on the wallball shots. There wasn't much dedicated pressing this week apart from my skill session on Friday night involving handstand push-ups and push-ups. I struggled to handle reps with my hands on the 35# bumper plates (and an Ab-mat), and even struggled once I dropped down to the #25 plates. I also worked three sets of 15 push-ups, but that's really not enough to make improvement.
Goal for this week is to work some heavier squatting and pressing while continuing to push hard on the metcon. I'd like to incorporate some rowing and running intervals into the mix, but need to be congizant of overtraining. I'll probably monitor the CFDC programming for Tuesday and Thursday and see if one day lends itself to a lunch-time rowing interval session.
No heavy squatting this week, but lots of endurance squatting in the tabata bottom-to-bottom squats on Tuesday, wallball shots on Thursday, and dumbbell thrusters on Sunday. I felt particularly powerful on the wallball shots. There wasn't much dedicated pressing this week apart from my skill session on Friday night involving handstand push-ups and push-ups. I struggled to handle reps with my hands on the 35# bumper plates (and an Ab-mat), and even struggled once I dropped down to the #25 plates. I also worked three sets of 15 push-ups, but that's really not enough to make improvement.
Goal for this week is to work some heavier squatting and pressing while continuing to push hard on the metcon. I'd like to incorporate some rowing and running intervals into the mix, but need to be congizant of overtraining. I'll probably monitor the CFDC programming for Tuesday and Thursday and see if one day lends itself to a lunch-time rowing interval session.
Sunday, December 4, 2011
Sunday 4 Dec 11
CFDC
Cluster deadlift 6 x 3 (10-15 seconds between each rep)
255, 275, 285, 285, 285, 285
Metcon: For 12 minutes, perform 3 burpees on the minutes, along with:
On odd minutes, perform max dumbbell thrusters (40#)
On even minutes, perform max Ab-mat sit-ups
58 thrusters + 103 sit-ups = 161 total reps
Notes: The last time we pulled heavy singles, I worked at 285#. To pull 285# for sets of three (albeit, clustered sets) is a step in the right direction. I'd love to be up around 315# right now, but I'm making steady improvements across the board. Tried wearing my Oly shoes for the first time on deadlift, and I liked the result. It helped with some calf/hamstring flexibility. Definitely looking forward to getting over the 300# barrier in the next few weeks. The metcon was really great. I challenged myself with 40# dumbbells, and it was difficult to lock out reps toward the end. Should have pushed a little harder on the last few sets of thrusters, but it was a good effort coupled with the deadlifts. A nice cap to solid week of training.
Cluster deadlift 6 x 3 (10-15 seconds between each rep)
255, 275, 285, 285, 285, 285
Metcon: For 12 minutes, perform 3 burpees on the minutes, along with:
On odd minutes, perform max dumbbell thrusters (40#)
On even minutes, perform max Ab-mat sit-ups
58 thrusters + 103 sit-ups = 161 total reps
Notes: The last time we pulled heavy singles, I worked at 285#. To pull 285# for sets of three (albeit, clustered sets) is a step in the right direction. I'd love to be up around 315# right now, but I'm making steady improvements across the board. Tried wearing my Oly shoes for the first time on deadlift, and I liked the result. It helped with some calf/hamstring flexibility. Definitely looking forward to getting over the 300# barrier in the next few weeks. The metcon was really great. I challenged myself with 40# dumbbells, and it was difficult to lock out reps toward the end. Should have pushed a little harder on the last few sets of thrusters, but it was a good effort coupled with the deadlifts. A nice cap to solid week of training.
Saturday 3 Dec 11
Balance Gym
Snatch drilling up to 57.5kg
Clean & jerk drilling up to 80kg
Notes: Plan for the day was to drill snatch a lighter weight and to perform snatch balances along with each rep. However, I felt so good at 40kg and 45kg that I decided to attempt some heavier singles. Things slowed down a little around 55kg, but it was still an improvement. I took a few snatch balances at 40kg afterward to work the bottom position. My cleans were massive all the way up to 80kg. Jerks were solid, but I was mostly driving the bar upward rather than getting under it. Could use some more drilling at lighter weights. Failed an attempt at 85kg on the clean -- slow elbows. Had ambitions of doing some interval work on the rowing machine, but opted to call it a day.
Snatch drilling up to 57.5kg
Clean & jerk drilling up to 80kg
Notes: Plan for the day was to drill snatch a lighter weight and to perform snatch balances along with each rep. However, I felt so good at 40kg and 45kg that I decided to attempt some heavier singles. Things slowed down a little around 55kg, but it was still an improvement. I took a few snatch balances at 40kg afterward to work the bottom position. My cleans were massive all the way up to 80kg. Jerks were solid, but I was mostly driving the bar upward rather than getting under it. Could use some more drilling at lighter weights. Failed an attempt at 85kg on the clean -- slow elbows. Had ambitions of doing some interval work on the rowing machine, but opted to call it a day.
Saturday, December 3, 2011
Friday 2 Dec 11
Balance Gym
Handstand push-ups 5 x 5 (25# bumper plate and Ab-mat)
Skill work: 3 rounds of:
15 push-ups
20 box jumps (24 inch)
15 pull-ups
50 double-unders
15 GHD sit-ups
Notes: Decided to get some work in today instead of my usual Friday rest day. Goal was to use the 35# bumper plates for HSPUs, but I was only able to manage to three reps on the first set. I dropped it down to the 25# plates and attempted four more sets. Even then, I struggled far more than last week. I chalk it up to the 150 wallball shots from Thursday and an absolutely horrible week at work. Even though I struggled, I'm still glad that I worked on one of my weaknesses. The rest of the skill work, but my legs didn't have a ton of juice on box jumps and double-unders. These movements become more difficult as my weight creeps up, but I guess that's part of the give-and-take. I'm hoping that incorporating some rowing and running intervals into my help with my endurance on these movements.
Handstand push-ups 5 x 5 (25# bumper plate and Ab-mat)
Skill work: 3 rounds of:
15 push-ups
20 box jumps (24 inch)
15 pull-ups
50 double-unders
15 GHD sit-ups
Notes: Decided to get some work in today instead of my usual Friday rest day. Goal was to use the 35# bumper plates for HSPUs, but I was only able to manage to three reps on the first set. I dropped it down to the 25# plates and attempted four more sets. Even then, I struggled far more than last week. I chalk it up to the 150 wallball shots from Thursday and an absolutely horrible week at work. Even though I struggled, I'm still glad that I worked on one of my weaknesses. The rest of the skill work, but my legs didn't have a ton of juice on box jumps and double-unders. These movements become more difficult as my weight creeps up, but I guess that's part of the give-and-take. I'm hoping that incorporating some rowing and running intervals into my help with my endurance on these movements.
Friday, December 2, 2011
Thursday 1 Dec 11
CFDC
Metcon: 50-40-30-20-10 reps of:
Wallball shots
Lateral hops (over wallball)
Windshield wipers
17.11
Notes: This was a grinder. Unfortunately, I was so bad at the windshield wipers that it ended up being too much of a rest station and I don't even think I engaged my abs enough to receive the intended benefit of the workout. The workout did present me with a few opportunities to really push through the pain, however, especially on the last few rounds of wallball shots. Looking back on it, I wish I would have pushed through the discomfort a little more and broken 16 minutes. But, all in all, it was a decent performance.
Metcon: 50-40-30-20-10 reps of:
Wallball shots
Lateral hops (over wallball)
Windshield wipers
17.11
Notes: This was a grinder. Unfortunately, I was so bad at the windshield wipers that it ended up being too much of a rest station and I don't even think I engaged my abs enough to receive the intended benefit of the workout. The workout did present me with a few opportunities to really push through the pain, however, especially on the last few rounds of wallball shots. Looking back on it, I wish I would have pushed through the discomfort a little more and broken 16 minutes. But, all in all, it was a decent performance.
Thursday, December 1, 2011
Wednesday 30 Nov 11
Balance Gym
Tempo GHD back extensions 3 x 10
Metcon: "Helen" (Balance Gym version)
3 rounds for time of:
Block run
21 kettlebell swings (24kg)
12 pull-ups
16.11
Post-metcon: one-armed dumbbell rows 3 x 10
50, 55, 55
Notes: Tempo back extensions were a neat addition to the programming. The two-second hold at the top is absolutely brutal on the lower back/hamstrings on the last few reps of each set. I can definitely feel the carry-over to deadlifts, though. "Helen" ended up taking me a long time because the run was much longer than 400 meters. Plus, it took me a long time each round to re-enter the gym and make my way back to the kettlebell. I went unbroken on the first two rounds of swings and pull-ups, but grip/lower back caused some problems on the last round. Went conservative on the rows to ensure that I was truly using my back rather than dropping the chest to complete each rep. Very productive session.
Tempo GHD back extensions 3 x 10
Metcon: "Helen" (Balance Gym version)
3 rounds for time of:
Block run
21 kettlebell swings (24kg)
12 pull-ups
16.11
Post-metcon: one-armed dumbbell rows 3 x 10
50, 55, 55
Notes: Tempo back extensions were a neat addition to the programming. The two-second hold at the top is absolutely brutal on the lower back/hamstrings on the last few reps of each set. I can definitely feel the carry-over to deadlifts, though. "Helen" ended up taking me a long time because the run was much longer than 400 meters. Plus, it took me a long time each round to re-enter the gym and make my way back to the kettlebell. I went unbroken on the first two rounds of swings and pull-ups, but grip/lower back caused some problems on the last round. Went conservative on the rows to ensure that I was truly using my back rather than dropping the chest to complete each rep. Very productive session.
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