Friday, March 30, 2012
Thursday 29 Mar 12
CFDC
Max-height wallball shots 3 x 5 (14# and 16#)
Metcon: Complete 5 rounds of:
30 seconds of hang power cleans (135#)
Rest 30 seconds
30 seconds of 10 meter lateral shuffles
Rest 30 seconds
30 seconds of overhead medicine ball throws (14#)
Rest 30 seconds
Notes: Decent session, but it was overshadowed by the onset of some tendonitis in my right bicep. I'm pretty sure that this originated from too much gripping/pulling on Tuesday and Wednesday, and it was aggrevated again during the hang power cleans. I think I've caught it early enough that I can manage it, but I need to be careful. I did some deep tissue work immediately after the workout, and performed ice massage as soon as I got home. I'll hammer it with ice massage over the next two days and hope that I'll be ready to go by Sunday. As for the workout, the limiting factor was definitely grip on the hang power cleans. I got 11 reps during the first round, and then hit 6-8 throughout the other rounds. Looking forward to the squat cycle beginning on Sunday!
Max-height wallball shots 3 x 5 (14# and 16#)
Metcon: Complete 5 rounds of:
30 seconds of hang power cleans (135#)
Rest 30 seconds
30 seconds of 10 meter lateral shuffles
Rest 30 seconds
30 seconds of overhead medicine ball throws (14#)
Rest 30 seconds
Notes: Decent session, but it was overshadowed by the onset of some tendonitis in my right bicep. I'm pretty sure that this originated from too much gripping/pulling on Tuesday and Wednesday, and it was aggrevated again during the hang power cleans. I think I've caught it early enough that I can manage it, but I need to be careful. I did some deep tissue work immediately after the workout, and performed ice massage as soon as I got home. I'll hammer it with ice massage over the next two days and hope that I'll be ready to go by Sunday. As for the workout, the limiting factor was definitely grip on the hang power cleans. I got 11 reps during the first round, and then hit 6-8 throughout the other rounds. Looking forward to the squat cycle beginning on Sunday!
Thursday, March 29, 2012
Wednesday 28 Mar 12
Balance Gym
3-position snatch x 2-4 @ 64% of 1 RM
45kg, 45kg, 45kg(f), 45kg
3-position clean + 1 jerk x 2-4 @ 64% of 1 RM
57.5kg, 57.5kg, 57.5kg
Front squat 3 x 5 @ 64% of 1 RM
65kg, 65kg, 65kg
Notes: Whoa! I'm overtraining right now. Tuesday's two-a-day left me with limited leg strength, and it showed, particularly on the snatch. 3-position snatch is where you take three consecutive snatches: one from the mid-hang, one at the low-hang, and one from the floor. I felt decent from the mid- and low-hang, but really struggled from the floor. I even failed the rep from the floor on my third set. My hamstrings are SO tight from Sunday's deadlifts and Tuesday's volume sprints. I really had trouble getting into the proper starting position. Felt better on the 3-position clean -- less mobility requirements. Need to drive the jerk back into the frontal plane better -- it tends to float out in front. Worked a few front squats at 65kg just to reintroduce the movement and begin building volume. Looking forward to taking some heavier singles on snatch, clean & jerk, and front squat on Saturday, but must monitor my recovery and be careful about overtraining.
3-position snatch x 2-4 @ 64% of 1 RM
45kg, 45kg, 45kg(f), 45kg
3-position clean + 1 jerk x 2-4 @ 64% of 1 RM
57.5kg, 57.5kg, 57.5kg
Front squat 3 x 5 @ 64% of 1 RM
65kg, 65kg, 65kg
Notes: Whoa! I'm overtraining right now. Tuesday's two-a-day left me with limited leg strength, and it showed, particularly on the snatch. 3-position snatch is where you take three consecutive snatches: one from the mid-hang, one at the low-hang, and one from the floor. I felt decent from the mid- and low-hang, but really struggled from the floor. I even failed the rep from the floor on my third set. My hamstrings are SO tight from Sunday's deadlifts and Tuesday's volume sprints. I really had trouble getting into the proper starting position. Felt better on the 3-position clean -- less mobility requirements. Need to drive the jerk back into the frontal plane better -- it tends to float out in front. Worked a few front squats at 65kg just to reintroduce the movement and begin building volume. Looking forward to taking some heavier singles on snatch, clean & jerk, and front squat on Saturday, but must monitor my recovery and be careful about overtraining.
Tuesday, March 27, 2012
Tuesday 27 Mar 12
Morning: Track
Field work: broad jumps 5 x 5; volume sprints 10 x 50 yards
Evening: CFDC
3 x 1-5 ring dips + max rep bar dips + 5 Pendlay rows
5 + 8 + 150#, 5 + 6 + 140#, 5 + 5 + 140#
Metcon: AMRAP in 8 minutes of:
12 kettlebell swings (28kg)
Church run
4 rounds + 6 swings
Skill work: Rope climb technique
Notes: Nice to be back out at the track. I hope to incorporate some change-of-direction/multi-directional aspects into my field work, but didn't want to push it too much today. Covered about 14 yards on each set of broad jumps. Emphasis on volume sprints was driving with the head down for the first 15 yards and then maintaining an upright position for the last 35 yards. Focused on using the hamstrings to pull the heel straight up under the glute rather than cycling with the hip flexor. Field work will be the first thing to go if I'm under recovering during the 16-week cycle, but I hope that's not the case.
Didn't have a ton of juice for class tonight -- I'm just not used to two-a-days and probably never will be. Was hoping to work at 150# on Pendlay rows, but I wasn't generating the requisite explosiveness. Core was probably taxed from stabilizing on the rings and from all the dips. Challenged myself with the 28kg kettlebell. I plan to use this weight until I feel really confident, at which point I'll move up to 32kg. I did notice that the extra 9-10 pounds makes a huge difference in terms of overall volume. Really had to generate power from the hips. Finally got the rope climb technique down, but it destroyed my shoes.
Field work: broad jumps 5 x 5; volume sprints 10 x 50 yards
Evening: CFDC
3 x 1-5 ring dips + max rep bar dips + 5 Pendlay rows
5 + 8 + 150#, 5 + 6 + 140#, 5 + 5 + 140#
Metcon: AMRAP in 8 minutes of:
12 kettlebell swings (28kg)
Church run
4 rounds + 6 swings
Skill work: Rope climb technique
Notes: Nice to be back out at the track. I hope to incorporate some change-of-direction/multi-directional aspects into my field work, but didn't want to push it too much today. Covered about 14 yards on each set of broad jumps. Emphasis on volume sprints was driving with the head down for the first 15 yards and then maintaining an upright position for the last 35 yards. Focused on using the hamstrings to pull the heel straight up under the glute rather than cycling with the hip flexor. Field work will be the first thing to go if I'm under recovering during the 16-week cycle, but I hope that's not the case.
Didn't have a ton of juice for class tonight -- I'm just not used to two-a-days and probably never will be. Was hoping to work at 150# on Pendlay rows, but I wasn't generating the requisite explosiveness. Core was probably taxed from stabilizing on the rings and from all the dips. Challenged myself with the 28kg kettlebell. I plan to use this weight until I feel really confident, at which point I'll move up to 32kg. I did notice that the extra 9-10 pounds makes a huge difference in terms of overall volume. Really had to generate power from the hips. Finally got the rope climb technique down, but it destroyed my shoes.
Monday, March 26, 2012
Monday 26 Mar 12
Rest day.
A few notes on my plan for the next few months. I had originally planned my own squat cycle; however, Tom informs that he has scheduled his own 16-week squat cycle to increase our 1 RM back squat by approximately 20%. Most of the heavy lifting will take place on Sundays, but there will also be explosive work on Thursdays. I plan to supplement with Olympic weightlifting and gymnastics. Here's my general template:
Monday: Rest day
Tuesday: CFDC (upper body strength) + gymnastics
Wednesday: Olympic weightlifting (drill)
Thursday: CFDC (speed/explosiveness) + gymnastics
Friday: Rest day
Saturday: Olympic weightlifting (heavy) + swim
Sunday: CFDC (heavy posterior chain work) + gymnastics
My goal over the next few months is to take a major step forward in terms of leg strength and gymnastics skills. I will not do any conditioning other than that which is programmed as part of CFDC. I'm concerned somewhat by heavy lifting on both weekend days, but should be okay if I adhere to my rest schedule on Monday and Friday.
A few notes on my plan for the next few months. I had originally planned my own squat cycle; however, Tom informs that he has scheduled his own 16-week squat cycle to increase our 1 RM back squat by approximately 20%. Most of the heavy lifting will take place on Sundays, but there will also be explosive work on Thursdays. I plan to supplement with Olympic weightlifting and gymnastics. Here's my general template:
Monday: Rest day
Tuesday: CFDC (upper body strength) + gymnastics
Wednesday: Olympic weightlifting (drill)
Thursday: CFDC (speed/explosiveness) + gymnastics
Friday: Rest day
Saturday: Olympic weightlifting (heavy) + swim
Sunday: CFDC (heavy posterior chain work) + gymnastics
My goal over the next few months is to take a major step forward in terms of leg strength and gymnastics skills. I will not do any conditioning other than that which is programmed as part of CFDC. I'm concerned somewhat by heavy lifting on both weekend days, but should be okay if I adhere to my rest schedule on Monday and Friday.
Sunday, March 25, 2012
Sunday 25 Mar 12
CFDC
Warm-up: Complete 3 rounds of:
50 jumping jacks
25 Ab-mat sit-ups
25 band good mornings
15 squats
Deadlift 6 x 1 + 1 + 1 @ 80-85% of 1 RM
285, 275, 275, 275, 275, 275
Metcon: Complete the following:
AMRAP in 3 minutes of box jumps with step-down (30 inch)
Rest 3 minutes
AMRAP in 3 minutes of burpees
Rest 3 minutes
AMRAP in 3 minutes of toes-to-bar
47/47/26
Ring dips 5 x 3 (static hold at beginning and end of each set)
Notes: It was Day 1 of training for the 2013 season and it felt great. Tom has mapped out a 16-week strength wave, which will emphasize the back squat. Sundays, for the most part, will be heavy posterior chain work. Tuesdays will be upper body strength work and Thursdays will be explosive work. I'll supplement that schedule with Olympic weightlifting and gymnastics.
I'm still using 355# as my 1 RM for deadlift, but it seems to be a little high. I tried my first working set at 285# (80%), but it was too much a grind. Tom did not want to see any grinding on the reps. They could be heavy, but the movement had to be smooth. I dropped down to 275# and focused on pinching my upper back and driving through the floor. The metcon was nice. I used to taller box for the first time in a while because Tom prescribed stepping down. I went unbroken, but didn't push tempo. Burpees were solid, but I need to start holding myself to a higher standard in terms of numbers. Struggled with toes-to-bar, but it's good to be getting more exposure to the movement. Finished up with some ring work and really emphasized midline positioning. After a static hold, I worked sets of three and focused on keeping the body rigid. Rings have a tendancy to move away from my body, but I tried my hardest to keep them close with external rotation in the shoulders.
Warm-up: Complete 3 rounds of:
50 jumping jacks
25 Ab-mat sit-ups
25 band good mornings
15 squats
Deadlift 6 x 1 + 1 + 1 @ 80-85% of 1 RM
285, 275, 275, 275, 275, 275
Metcon: Complete the following:
AMRAP in 3 minutes of box jumps with step-down (30 inch)
Rest 3 minutes
AMRAP in 3 minutes of burpees
Rest 3 minutes
AMRAP in 3 minutes of toes-to-bar
47/47/26
Ring dips 5 x 3 (static hold at beginning and end of each set)
Notes: It was Day 1 of training for the 2013 season and it felt great. Tom has mapped out a 16-week strength wave, which will emphasize the back squat. Sundays, for the most part, will be heavy posterior chain work. Tuesdays will be upper body strength work and Thursdays will be explosive work. I'll supplement that schedule with Olympic weightlifting and gymnastics.
I'm still using 355# as my 1 RM for deadlift, but it seems to be a little high. I tried my first working set at 285# (80%), but it was too much a grind. Tom did not want to see any grinding on the reps. They could be heavy, but the movement had to be smooth. I dropped down to 275# and focused on pinching my upper back and driving through the floor. The metcon was nice. I used to taller box for the first time in a while because Tom prescribed stepping down. I went unbroken, but didn't push tempo. Burpees were solid, but I need to start holding myself to a higher standard in terms of numbers. Struggled with toes-to-bar, but it's good to be getting more exposure to the movement. Finished up with some ring work and really emphasized midline positioning. After a static hold, I worked sets of three and focused on keeping the body rigid. Rings have a tendancy to move away from my body, but I tried my hardest to keep them close with external rotation in the shoulders.
Saturday, March 24, 2012
Saturday 24 Mar 12
CrossFit Games Open Workout 12.5
Complete AMRAP in 7 minutes of:
3 thrusters (100#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
etc.
Score: 85
Notes: Difficult finish to the Open. Chest-to-bar pull-ups were far more difficult than anticipated. I went unbroken through the sets of 3 and 6, but began breaking on the set of 9. Thrusters went unbroken through the set of 9, but I struggled to string reps together toward the end. Leg strength simply isn't where it needs to be to succeed on a workout like this one. I should have been able to complete the last five pull-ups on my round of 15 and begin chipping away at the thrusters, but it just wasn't in the cards. I'm proud to have made it through all five Open workouts. I'll now have a true idea of where I stand in the Mid-Atlantic Region and will know how much I need to improve in order to be competitive next year. Looking forward to building some serious strength over the next few months and tackling some outstanding skill difficiencies.
Complete AMRAP in 7 minutes of:
3 thrusters (100#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
etc.
Score: 85
Notes: Difficult finish to the Open. Chest-to-bar pull-ups were far more difficult than anticipated. I went unbroken through the sets of 3 and 6, but began breaking on the set of 9. Thrusters went unbroken through the set of 9, but I struggled to string reps together toward the end. Leg strength simply isn't where it needs to be to succeed on a workout like this one. I should have been able to complete the last five pull-ups on my round of 15 and begin chipping away at the thrusters, but it just wasn't in the cards. I'm proud to have made it through all five Open workouts. I'll now have a true idea of where I stand in the Mid-Atlantic Region and will know how much I need to improve in order to be competitive next year. Looking forward to building some serious strength over the next few months and tackling some outstanding skill difficiencies.
Friday, March 23, 2012
Thursday 22 Mar 12
CFDC
Kipping practice 3 x 8 (perform 10 band pull-aparts between each set)
Thrusters 5, 5, 3, 3 (perform 3 chest-to-bar pull-ups between each set)
45#, 65#, 95#, 100#
Metcon: In 7 minutes, complete the following:
Run 800 meters
Then, complete AMRAP in the remaining time of:
7 kettlebell swings (24kg)
14 Ab-mat sit-ups
5 rounds plus 1 swing
Then, for time:
Row 750 meters
25 burpees
4.20
Notes: This was a good warm-up session for Saturday. Chris had me move through some prep work on thrusters and pull-ups. Thrusters are going to be difficult, but I hope my pull-ups are on point. The two metcons were designed to mimic the 7-minute time domain scheduled for Saturday. I went upbroken on the swings and sit-ups, but noticed that Mark and Dan both went significantly faster than me. I'm not sure how that's possible, but I guess it means I move too slowly through my reps. I went about 95 percent on the row/burpee workout. This Open "season" has taught me a lot about the difference between intensity levels in competion and training. You only have so many 100 percent efforts in you. I made the decision to keep things below the line last night and save my 100 percent effort for Saturday.
Kipping practice 3 x 8 (perform 10 band pull-aparts between each set)
Thrusters 5, 5, 3, 3 (perform 3 chest-to-bar pull-ups between each set)
45#, 65#, 95#, 100#
Metcon: In 7 minutes, complete the following:
Run 800 meters
Then, complete AMRAP in the remaining time of:
7 kettlebell swings (24kg)
14 Ab-mat sit-ups
5 rounds plus 1 swing
Then, for time:
Row 750 meters
25 burpees
4.20
Notes: This was a good warm-up session for Saturday. Chris had me move through some prep work on thrusters and pull-ups. Thrusters are going to be difficult, but I hope my pull-ups are on point. The two metcons were designed to mimic the 7-minute time domain scheduled for Saturday. I went upbroken on the swings and sit-ups, but noticed that Mark and Dan both went significantly faster than me. I'm not sure how that's possible, but I guess it means I move too slowly through my reps. I went about 95 percent on the row/burpee workout. This Open "season" has taught me a lot about the difference between intensity levels in competion and training. You only have so many 100 percent efforts in you. I made the decision to keep things below the line last night and save my 100 percent effort for Saturday.
Thursday, March 22, 2012
Wednesday 21 Mar 12
Rest day.
So, Open workout 12.5 was announced and it's a 7-minute thruster (100#)/chest-to-bar pull-up ladder. My initial reaction is a good one since I can do both movements. My pull-up volume isn't quite where it used to be, but I still consider pull-ups to be a strength of mine. Also, I try to do most of my pull-ups as chest-to-bar anyway, so the Open standard shouldn't be too much of an adjustment. Thrusters are obviously difficult, but I feel as good as ever on them. My front squat numbers have improved as well as my thruster mobility. Plus, my confidence is high after my performance on wallball shots last weekend.
My best Fran time is 6.11, which obviously isn't very impressive. Most of the top athletes have sub-3.00 Fran times. My hope is that I can close the gap on some of the better athletes because of the chest-to-bar standard and slightly longer time domain, and by giving a monster effort. It would feel terrible to underperform on the last workout and then have all year to think about it.
So, Open workout 12.5 was announced and it's a 7-minute thruster (100#)/chest-to-bar pull-up ladder. My initial reaction is a good one since I can do both movements. My pull-up volume isn't quite where it used to be, but I still consider pull-ups to be a strength of mine. Also, I try to do most of my pull-ups as chest-to-bar anyway, so the Open standard shouldn't be too much of an adjustment. Thrusters are obviously difficult, but I feel as good as ever on them. My front squat numbers have improved as well as my thruster mobility. Plus, my confidence is high after my performance on wallball shots last weekend.
My best Fran time is 6.11, which obviously isn't very impressive. Most of the top athletes have sub-3.00 Fran times. My hope is that I can close the gap on some of the better athletes because of the chest-to-bar standard and slightly longer time domain, and by giving a monster effort. It would feel terrible to underperform on the last workout and then have all year to think about it.
Wednesday, March 21, 2012
Tuesday 20 Mar 12
CFDC
Skill work: Handstand push-ups 3 x 3
45# bumper plates and 2 Ab-mats, 45# bumper plates and 1 Ab-mat, negatives with 45# bumper plates
Barbell complex: 8 x 2 power cleans/1 hang squat clean/1 thruster/1 jerk
115, 135, 145, 155, 165, 175, 185(f), 185(f)
Notes: Really surprised myself with this one. Everyone seems to think that HSPUs will be a part of this week's Open workout, so we dedicated some time at the beginning of class to practicing them. I had worked them yesterday, so Chris advised me to work on a few sets, including one set of negatives at the end. We also worked one set where we got into a handstand hold and then began touching hand-to-shoulder, which apparently mimics the feeling of walking on your hands. I wasn't really sure what to expect heading into the barbell complex. I had worked out pretty hard the last three days and still had remaining fatigue/soreness from Open workout 12.4. I was surprised when I kept moving up in weight. Power cleans felt effortless, even at 185#. It was difficult standing up from the hang squat clean, and even more difficult performing a thruster immediately afterward. I failed my first set at 185# on the hang squat clean and the second set at 185# on the thruster. Still, this is major weight for me and a huge step in the right direction. It's neat to be seeing gains in strength when I haven't been directly focusing on it. I guess CrossFit works.
Skill work: Handstand push-ups 3 x 3
45# bumper plates and 2 Ab-mats, 45# bumper plates and 1 Ab-mat, negatives with 45# bumper plates
Barbell complex: 8 x 2 power cleans/1 hang squat clean/1 thruster/1 jerk
115, 135, 145, 155, 165, 175, 185(f), 185(f)
Notes: Really surprised myself with this one. Everyone seems to think that HSPUs will be a part of this week's Open workout, so we dedicated some time at the beginning of class to practicing them. I had worked them yesterday, so Chris advised me to work on a few sets, including one set of negatives at the end. We also worked one set where we got into a handstand hold and then began touching hand-to-shoulder, which apparently mimics the feeling of walking on your hands. I wasn't really sure what to expect heading into the barbell complex. I had worked out pretty hard the last three days and still had remaining fatigue/soreness from Open workout 12.4. I was surprised when I kept moving up in weight. Power cleans felt effortless, even at 185#. It was difficult standing up from the hang squat clean, and even more difficult performing a thruster immediately afterward. I failed my first set at 185# on the hang squat clean and the second set at 185# on the thruster. Still, this is major weight for me and a huge step in the right direction. It's neat to be seeing gains in strength when I haven't been directly focusing on it. I guess CrossFit works.
Tuesday, March 20, 2012
Monday 19 Mar 12
Balance Gym
Sumo deadlift 12 x 1 @ 80-85% of 1 RM (245#)
Then, complete 5 rounds of:
3 handstand push-ups (HSPUs)
2 single-leg floor touches (SLFTs)
1 neutral grip, chest-to-bar, weighted strict chin-up (20#)
Rest 90 seconds
Metcon: Complete 3 rounds of:
Row 500 meters
20 burpees
Run 400 meters
18.29
Notes: I was expecting a rest day today, but Chris wanted me to get back in the gym and start preparing the body for this Saturday's Open workout 12.5. My legs are still brutally sore from the 150 wallball shots, but my motivation is running high from a strong performance last week and the fact that this is the final week of the Open. My goal was to use 285# for sumo deadlifts based on my conventional 1 RM of 355#; however, my back/torso positioning began to suffer once I hit 255#. I dropped the weight to 245# and took 1 rep every 30 seconds for six minutes. Need to focus on falling backward on these and keeping the torso upright. The HSPU/SLFT/chin-up combination was neat. I completed all HSPU reps except the third rep on the final set. These will obviously pose a major problem in an Open workout, but at least I can get through a few of them. I couldn't believe Chris programmed such a long metcon, but I was able to hit it with decent intensity. I didn't strap my feet in on the last two 500 meter pieces. I've never done that, but certainly see how it saves time getting on and off the rowing machine. All in all, a solid session.
Sumo deadlift 12 x 1 @ 80-85% of 1 RM (245#)
Then, complete 5 rounds of:
3 handstand push-ups (HSPUs)
2 single-leg floor touches (SLFTs)
1 neutral grip, chest-to-bar, weighted strict chin-up (20#)
Rest 90 seconds
Metcon: Complete 3 rounds of:
Row 500 meters
20 burpees
Run 400 meters
18.29
Notes: I was expecting a rest day today, but Chris wanted me to get back in the gym and start preparing the body for this Saturday's Open workout 12.5. My legs are still brutally sore from the 150 wallball shots, but my motivation is running high from a strong performance last week and the fact that this is the final week of the Open. My goal was to use 285# for sumo deadlifts based on my conventional 1 RM of 355#; however, my back/torso positioning began to suffer once I hit 255#. I dropped the weight to 245# and took 1 rep every 30 seconds for six minutes. Need to focus on falling backward on these and keeping the torso upright. The HSPU/SLFT/chin-up combination was neat. I completed all HSPU reps except the third rep on the final set. These will obviously pose a major problem in an Open workout, but at least I can get through a few of them. I couldn't believe Chris programmed such a long metcon, but I was able to hit it with decent intensity. I didn't strap my feet in on the last two 500 meter pieces. I've never done that, but certainly see how it saves time getting on and off the rowing machine. All in all, a solid session.
Monday, March 19, 2012
Sunday 18 Mar 12
CFDC
Pull-ups 2 x max reps
25, 20
Metcon: With a partner, complete 5 rounds of:
10 kettlebell swings (24kg)
10 hollow rocks
10 push-ups
Rest while partner completes round
Notes: This was a nice session after Saturday's beatdown. I started the morning by spending 10 minutes on the stationary bike. We then worked some kipping progressions on the pull-up bar and I even did a set of five "clapping pull-ups." For the working sets, I kept things sub-maximal because I didn't want to tear up my hands or overtax my lats. My pull-up volume isn't strong enough right now to recover from a maximal set by next weekend's Open workout. The metcon was great because it was light on the legs yet still potent enough to elicit a conditioning stimulus. It wasn't really "for time" because Tom wanted us to emphasize positioning on the hollow rocks over speed. Even so, each round was an intense sprint. I was able to perform the first four sets of push-ups unbroken, but had to break on the fifth set.
Pull-ups 2 x max reps
25, 20
Metcon: With a partner, complete 5 rounds of:
10 kettlebell swings (24kg)
10 hollow rocks
10 push-ups
Rest while partner completes round
Notes: This was a nice session after Saturday's beatdown. I started the morning by spending 10 minutes on the stationary bike. We then worked some kipping progressions on the pull-up bar and I even did a set of five "clapping pull-ups." For the working sets, I kept things sub-maximal because I didn't want to tear up my hands or overtax my lats. My pull-up volume isn't strong enough right now to recover from a maximal set by next weekend's Open workout. The metcon was great because it was light on the legs yet still potent enough to elicit a conditioning stimulus. It wasn't really "for time" because Tom wanted us to emphasize positioning on the hollow rocks over speed. Even so, each round was an intense sprint. I was able to perform the first four sets of push-ups unbroken, but had to break on the fifth set.
Sunday, March 18, 2012
Saturday 17 Mar 12
CrossFit Games Open Workout 12.4
Complete AMRAP in 12 minutes of:
150 wallball shots
90 double-unders
30 muscle-ups
Score: 243
Notes: I did it! I executed my plan perfectly and left myself with over two minutes remaining to attempt muscle-ups. It sounds easy on paper to get through the wallball shots and double-unders in less than 10 minutes, but it was an absolutely brutal experience. I finished the wallball shots in approximately seven minutes. I cranked out 50 right off the bat, and then started grinding out sets of 10. I was surprised how much time I had remaining when I moved to double-unders -- I was actually ahead of pace. Unfortunately, the double-unders proved much harder than anticipated. I couldn't control my heart rate and even had to take a knee at one point. Tom and Chris really helped me continue moving and I finished double-unders with over two minutes on the clock. I took a few seconds to collect myself, and then hopped up on the rings. I couldn't keep the false-grip, however, and ended up failing my first two attempts. I'm proud of myself for not getting discouraged. I simply chalked up my wrists and nailed my next three attempts. My goal was 3-5 muscle-ups, so I'm happy with this result. I know deep down that I couldn't have gotten all five had I been able to maintain the false-grip, but I can't complain. Today was a huge step forward for me and makes me believe that I can be competitive in CrossFit by continuing to work hard and push my limits. One week left!
Saturday, March 17, 2012
Friday 16 Mar 12
Rest day.
Really looking forward to Saturday. I helped judge a few CrossFit Dupont athletes tonight on 12.4 and it was interesting to watch. Top score in the gym thus far is 3 muscle-ups. I believe that I can exceed that score, but it's going to be a difficult test. Tom and Chris have both urged me to remember that this workout is really about the wallball shots. They should be my only focus. My objective should be to set a personal record on "Karen," and then adapt from there. If you go into the workout worrying about double-unders and muscle-ups, then you may not even get to them. I imagine that it will feel somewhat like the burpees in 12.1, but slightly backed off. I'm ready for it!
Thursday, March 15, 2012
Thursday 15 Mar 12
TJAGLCS
Metcon: Complete 50/40/30/20/10 reps of:
Squats
Double-unders
6.32
Then, complete 3 rounds of:
5 chin-ups
Rest two minutes
5 dips
Rest two minutes
*Emphasis on body positioning and explosiveness
Notes: Today's session was all about preparing the body for Saturday. CrossFit Charlottesville had programmed a heavy thruster workout, so I decided to program my own workout. I wanted to prime my legs for the wallball shots without taxing them too much. I decided to pair bodyweight squats with double-unders to get a feel for moving to double-unders after the legs are fatigued from squatting. The total reps was 150 of each movement, which is the number of wallball shots in Open workout 12.4. I went unbroken on the double-unders and did not allow myself to stop on squats (although I did move slowly at times). The chin-ups and dips were designed to prime my upper body for Saturday's muscle-ups, which I hope to attempt. The wallball shots are going to be brutal; however, if I can get through them in less than 8 minutes, then I'll assure myself around 2 minutes to attempt some muscle-ups. That's the plan.
Wednesday, March 14, 2012
Wednesday 14 Mar 12
CrossFit Charlottesville
In 5 minutes, complete the following:
50 kettlebell swings (24kg)
AMRAP muscle-ups
Rest 2 minutes
In 4 minutes, complete the following:
Row 750 meters
AMRAP thrusters (95#)
Rest 2 minutes
In 3 minutes, complete the following:
AMRAP rope climbs
4 muscle-ups/14 thrusters/6 rope climbs
Notes: Interesting blend of skill and conditioning. As evidenced by my scores, my skills are improving but do not hold up under fire. It took me a while to get through 50 swings, and my grip was already fatigued. I wasn't able to string together any muscle-ups and, instead, just settled for singles. Had difficulty maintaining the false grip. Was surprised that I was able to bang out 10 thrusters right away after getting off the rowing machine. Wish that I had pushed a little harder instead of dropping the bar. Rope climbs were just brutal with a fried grip. After the Open, I want to dedicate some time to perfecting this skill as part of my gymnastics skill work. Better efficiency on all of these movements goes a long way once the conditioning component is introduced.
Workout 12.4 was just announced. It calls for completing AMRAP in 12 minutes of: 150 wallball shots, 90 double-unders, and 30 muscle-ups. I'm happy to see that there are no heavy loads. However, this workout will still be brutal. I should be able to make up some ground on some folks on this workout. I consider wallball shots and double-unders to be two of my strengths, and I feel confident that I can bang out a few muscle-ups at the end. I'm not sure what impact the 150 wallball shots will have on my body, overall. My hope is to come out of them with some energy left in my body to crank through the double-unders and leave myself enough time to attempt the muscle-ups. Should be fun!
Tuesday, March 13, 2012
Tuesday 13 Mar 12
CrossFit Charlottesville
Metcon: AMRAP in 15 minutes of:
5 power cleans (115#)
10 front squats
15 Ab-mat sit-ups
20 double-unders
*3 burpee penalty for broken sets
5 rounds plus 5 power cleans & 10 front squats (2 penalties)
Notes: Today was a case of good and bad. On the one hand, it was great to be back at CrossFit Charlottesville for a workout. Being down here reminds of SuperFit and also the two weeks I spent down here in Summer 2010. At that time, I was just beginning to CrossFit seriously and it was much less of a mental struggle. I was still learning many of the movements and progress seemed never-ending. One the other hand, I once again looked for every opportunity to quit during this workout. Power cleans, sit-ups, and double-unders were a breeze, but the front squats really added up quickly. Because the sets had to be unbroken, there was more incentive to rest and recover before picking up the bar. In retrospect, I should have just kept moving, and done the burpee penalty if needed.
It's been only a little over two weeks since my awesome performance in workout 12.1. Unfortunately, I feel as though everything has gone downhill since then. Is it possible to have lost that much conditioning since then, or am I just running into some bad workouts? Maybe I poured too much into the workout and haven't fully recovered. I really want to end the Open on a high-note and perform well on the last two workouts. This would give me great confidence heading into the "off-season" and provide me with incentive to keep training hard. I need to find that will/determination I displayed on the burpee workout. Where has it gone?
Monday, March 12, 2012
Sunday 11 Mar 12
CFDC
Band good mornings 3 x 20
Sumo speed pulls 12 x 2 @ 40-50% of 1 RM (175#)
Ring dips 5 x 3
Notes: Nice recovery session after Saturday's beatdown. Absolutely love speed pulls and look forward to incorporating them into my programming more regularly as soon as the Open is finished. Glutes/hamstrings still don't want to fire for some reason.
Band good mornings 3 x 20
Sumo speed pulls 12 x 2 @ 40-50% of 1 RM (175#)
Ring dips 5 x 3
Notes: Nice recovery session after Saturday's beatdown. Absolutely love speed pulls and look forward to incorporating them into my programming more regularly as soon as the Open is finished. Glutes/hamstrings still don't want to fire for some reason.
Saturday 10 Mar 12
CrossFit Games Open Workout 12.3
Complete AMRAP in 18 minutes of:
15 box jumps (24 inch)
12 push press (115#)
9 toes-to-bar
The hips and knees must open fully while in control on top of the box.
Score: 250
Notes: Piss-poor effort from me. Toes-to-bar fell apart after the second round and I lost so much time. These will become a strength in the very near future. Displayed zero heart/deterimination of the push press and looked for every opportunity to rest. Extremely disappointed with this performance. Should have completed eight rounds.
Complete AMRAP in 18 minutes of:
15 box jumps (24 inch)
12 push press (115#)
9 toes-to-bar
The hips and knees must open fully while in control on top of the box.
Score: 250
Notes: Piss-poor effort from me. Toes-to-bar fell apart after the second round and I lost so much time. These will become a strength in the very near future. Displayed zero heart/deterimination of the push press and looked for every opportunity to rest. Extremely disappointed with this performance. Should have completed eight rounds.
Friday, March 9, 2012
Friday 9 Mar 12
Rest day.
Well, tomorrow's the big day. Open workout 12.3 calls for AMRAP in 18 minutes of: 15 box jumps (24 inch), 12 shoulder-to-overheads (115#), and 9 toes-to-bar. The big number that jumps out is the 18 minutes. I haven't done a workout of this length , with competition-style intensity, in quite some time. I've been training more in the 5-7 minute domain. The 9-minute event at SuperFit was absolutely brutal! I think this length of a workout will require some form of pacing. My goal is to keep myself moving just past the point of discomfort. I think the push presses and toes-to-bar will slow me down just enough that I'll stay below the "red-line." I'll try to get my rest when I have to break up those movements. I have the goal of 10 rounds in mind, but it's not really based on anything. I've never done toes-to-bar in a metcon before, but I plan to give it my best shot!
Well, tomorrow's the big day. Open workout 12.3 calls for AMRAP in 18 minutes of: 15 box jumps (24 inch), 12 shoulder-to-overheads (115#), and 9 toes-to-bar. The big number that jumps out is the 18 minutes. I haven't done a workout of this length , with competition-style intensity, in quite some time. I've been training more in the 5-7 minute domain. The 9-minute event at SuperFit was absolutely brutal! I think this length of a workout will require some form of pacing. My goal is to keep myself moving just past the point of discomfort. I think the push presses and toes-to-bar will slow me down just enough that I'll stay below the "red-line." I'll try to get my rest when I have to break up those movements. I have the goal of 10 rounds in mind, but it's not really based on anything. I've never done toes-to-bar in a metcon before, but I plan to give it my best shot!
Thursday 8 Mar 12
CFDC
Metcon: For time:
Run 1 mile
3 wall walks
15 kettlebell swings (24kg)
3 mummy crawls
15 kettlebell swings
3 wall walks
11.40
Notes: A bit of a lackluster session. I moved pretty fast through the movements and workout but found my positioning to be lacking. I allowed the body to overextend on the wall walks, swings, and crawls. The point of the workout was to maintain the hollow position throughout, but it's difficult to force that position when the workout is "for time." Hopefully, the moderate intensity will serve me well on Saturday during Open workout 12.3
Metcon: For time:
Run 1 mile
3 wall walks
15 kettlebell swings (24kg)
3 mummy crawls
15 kettlebell swings
3 wall walks
11.40
Notes: A bit of a lackluster session. I moved pretty fast through the movements and workout but found my positioning to be lacking. I allowed the body to overextend on the wall walks, swings, and crawls. The point of the workout was to maintain the hollow position throughout, but it's difficult to force that position when the workout is "for time." Hopefully, the moderate intensity will serve me well on Saturday during Open workout 12.3
Wednesday, March 7, 2012
Tuesday 6 Mar 12
CFDC
Pendlay rows 5 x 5 @ 145#
Metcon: With a partner, complete 5 rounds of:
Burpee suicide
15 wallball shots
11.33
Notes: Very positive session. This was my third time working Pendlay rows. I worked at 135# back in November and 140# back in January. I moved up to 145# last night and was still more explosive than the last two times. Tom and Chris really stressed this importance of keeping this movement explosive. It defeats the purpose as soon as you start "bucking" your body to generate the explosiveness. It's humbling to work at the lighter weight, but I feel as though I got the intended benefit. I spent a good deal of time before class mobilizing my feet, calves, hamstrings, and thoracic spine. It really helped me achieve a proper starting position. The metcon turned out to be a real burner. Each round was a sprint and 15 wallball shots took you to the brink of your metabolic threshold. Shuttle runs, burpees, and wallball shots reminded me of the second event in Charlottesville.
Pendlay rows 5 x 5 @ 145#
Metcon: With a partner, complete 5 rounds of:
Burpee suicide
15 wallball shots
11.33
Notes: Very positive session. This was my third time working Pendlay rows. I worked at 135# back in November and 140# back in January. I moved up to 145# last night and was still more explosive than the last two times. Tom and Chris really stressed this importance of keeping this movement explosive. It defeats the purpose as soon as you start "bucking" your body to generate the explosiveness. It's humbling to work at the lighter weight, but I feel as though I got the intended benefit. I spent a good deal of time before class mobilizing my feet, calves, hamstrings, and thoracic spine. It really helped me achieve a proper starting position. The metcon turned out to be a real burner. Each round was a sprint and 15 wallball shots took you to the brink of your metabolic threshold. Shuttle runs, burpees, and wallball shots reminded me of the second event in Charlottesville.
Tuesday, March 6, 2012
Monday 5 Mar 12
Balance Gym
Handstand push-ups (AMRAP in 5 minutes)
10
Then, perform 2 max handstand holds (facing the wall)
Metcon: For time:
10 power cleans (60kg)
Row 250 meters
9 power cleans
Row 250 meters
8 power cleans
etc.
21.00
Notes: My positioning is improving on the HSPUs, but the strength is just not there. One of two things will need to happen in order to improve on these: (1) I maintain the same bodyweight but gain a lot of strength; or (2) I lose weight and maintain the same level of strength. Since I'm unlikely to lose a lot of weight, I'm going to need to get stronger in my shoulders and triceps. I plan to tackle this issue once the Open is over by emphasizing gymnastics. The metcon turned out to be brutal on the grip. The bar was basically slipping out of my fingers on ever rep after the set of 9. It was good to work in a longer time domain, however, as it's likely that a longer time domain will appear on one of the remaining Open workouts.
Handstand push-ups (AMRAP in 5 minutes)
10
Then, perform 2 max handstand holds (facing the wall)
Metcon: For time:
10 power cleans (60kg)
Row 250 meters
9 power cleans
Row 250 meters
8 power cleans
etc.
21.00
Notes: My positioning is improving on the HSPUs, but the strength is just not there. One of two things will need to happen in order to improve on these: (1) I maintain the same bodyweight but gain a lot of strength; or (2) I lose weight and maintain the same level of strength. Since I'm unlikely to lose a lot of weight, I'm going to need to get stronger in my shoulders and triceps. I plan to tackle this issue once the Open is over by emphasizing gymnastics. The metcon turned out to be brutal on the grip. The bar was basically slipping out of my fingers on ever rep after the set of 9. It was good to work in a longer time domain, however, as it's likely that a longer time domain will appear on one of the remaining Open workouts.
Sunday, March 4, 2012
Sunday 4 Mar 12
CFDC
Front squat 8 x 3 @ no more than 80% of 1 RM
80kg
Then, complete two max holds of the following movements:
Hollow position
L-sit
Plank
Hanging l-sit
Notes: This was a great session to get things turned around from 12.2. Last week, I made the mistake of pushing too hard on deadlift, even though Tom told us to stay below a certain percentage. This time, I heeded his advice and focused on proper positioning. I used 100kg as my 1 RM, even though I've lifted it for a double. I think it's my true 1 RM, though, in terms of maintaining proper positioning with the upper back/elbows. I felt strong today and maintained proper form on all sets. I believe the chances of some type of squatting movement in 12.3 are close to 100 percent. The core work was also great. My hollow position continues to improve, and I believe that it will translate to many other movements. I struggled with the l-sit, but actually showed some decent form on the hanging l-sit. Mary Catherine assisted me with proper positioning on the plank, which makes all the difference in the world. I would expect some sort of conditioning programmed for Monday, but we'll have to wait and see.
Front squat 8 x 3 @ no more than 80% of 1 RM
80kg
Then, complete two max holds of the following movements:
Hollow position
L-sit
Plank
Hanging l-sit
Notes: This was a great session to get things turned around from 12.2. Last week, I made the mistake of pushing too hard on deadlift, even though Tom told us to stay below a certain percentage. This time, I heeded his advice and focused on proper positioning. I used 100kg as my 1 RM, even though I've lifted it for a double. I think it's my true 1 RM, though, in terms of maintaining proper positioning with the upper back/elbows. I felt strong today and maintained proper form on all sets. I believe the chances of some type of squatting movement in 12.3 are close to 100 percent. The core work was also great. My hollow position continues to improve, and I believe that it will translate to many other movements. I struggled with the l-sit, but actually showed some decent form on the hanging l-sit. Mary Catherine assisted me with proper positioning on the plank, which makes all the difference in the world. I would expect some sort of conditioning programmed for Monday, but we'll have to wait and see.
Saturday 3 Mar 12
CrossFit Games Open Workout 12.2
Proceed through the sequence, below, completing AMRAP in 10 minutes of:
30 snatch (75#)
30 snatch (135#)
30 snatch (165#)
Max rep snatch (210#)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.
Score: 38
Notes: Exceeded my expectations, but still a disappointing result. I gave this workout my best effort, but it was just too difficult for me to get 135# overhead with any consistency. I failed two reps. All I can do is put this workout behind me and prepare myself for the next three weeks.
Proceed through the sequence, below, completing AMRAP in 10 minutes of:
30 snatch (75#)
30 snatch (135#)
30 snatch (165#)
Max rep snatch (210#)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.
Score: 38
Notes: Exceeded my expectations, but still a disappointing result. I gave this workout my best effort, but it was just too difficult for me to get 135# overhead with any consistency. I failed two reps. All I can do is put this workout behind me and prepare myself for the next three weeks.
Friday, March 2, 2012
Thursday 1 Mar 12
CFDC
Metcon: AMRAP in 12 minutes of:
Church run (approx. 250 meters)
24 double-unders
12 kettlebell swings (24kg)
5 rounds plus church run
Notes: The emphasis of today's class was on the "snatch-style" kettlebell swing. This style of swing still generates its power from the hips; however, the athlete keeps the bell closer to the body and flips it over as it approaches head height. The cycle time is much faster with this style as the arc is significantly decreased. It's a little more taking on the shoulders than the regular swing, but it's much easier to achieve the CrossFit Games standard of having the bottom of the bell facing directly upward at the top. I moved through this workout unbroken -- probably could have run a little faster, but I maintained a decent pace throughout. We worked a little bit of hip and shoulder mobility afterward to prepare everyone for Saturday's snatch ladder.
Metcon: AMRAP in 12 minutes of:
Church run (approx. 250 meters)
24 double-unders
12 kettlebell swings (24kg)
5 rounds plus church run
Notes: The emphasis of today's class was on the "snatch-style" kettlebell swing. This style of swing still generates its power from the hips; however, the athlete keeps the bell closer to the body and flips it over as it approaches head height. The cycle time is much faster with this style as the arc is significantly decreased. It's a little more taking on the shoulders than the regular swing, but it's much easier to achieve the CrossFit Games standard of having the bottom of the bell facing directly upward at the top. I moved through this workout unbroken -- probably could have run a little faster, but I maintained a decent pace throughout. We worked a little bit of hip and shoulder mobility afterward to prepare everyone for Saturday's snatch ladder.
Thursday, March 1, 2012
Wednesday 29 Feb 12
Balance Gym
CFWU (subbed push-ups for dips)
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.40.3 (24) (3.43.1)
2. 3.46.7 (23) (3.46.4)
3. 3.50.8 (23) (3.50.3)
4. 3.50.5 (22) (3.53.4)
5. DNS (3.49.0)
Notes: My energy level was on empty tonight. I'm still fighting a hangover from Open Workout 12.1 (burpees). I had even decided that I was going to take a rest day, but decided last-minute to suck-it-up and grind out a session. I moved through the CFWU at a decent pace and got a good sweat going. When I finally sat down on the rowing machine, I could feel that I had no energy. I found my mind wandering during the intervals and felt no motivation to push through the discomfort. My times were surprisingly decent, which is probably attributable to an increased stroke rate from the 19-20 to 22-24 range. I pulled the plug after the fourth interval in part to reward myself for gutting out a decent effort and in part because I had no juice left. The Open "season" is proving to be far more grueling that anticipated.
Just as my workout was drawing to a close, Open Workout 12.2 was announced. It's basically a ton of snatches in 10 minutes, escalating from 75#, to 135#, to 165#, and to 210#. This is obviously a terrible draw for me. I can't complain too much since last week's burpee workout was a great draw. My initial thought is that, judging by my difficulty snatching 115# at SuperFit, I'll have a lot of trouble with 135#. I'll have to keep things very slow and controlled at 75# to preserve all of my leg strength. I'll then have to treat each rep at 135# as a single and probably have to execute a full squat snatch. My game plan, as of right now, is to just start chipping away at 135# and hope to surprise myself with a bunch of reps. This workout blows for me, personally, but I respect it as a great measure of separating the strong from the weak.
CFWU (subbed push-ups for dips)
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.40.3 (24) (3.43.1)
2. 3.46.7 (23) (3.46.4)
3. 3.50.8 (23) (3.50.3)
4. 3.50.5 (22) (3.53.4)
5. DNS (3.49.0)
Notes: My energy level was on empty tonight. I'm still fighting a hangover from Open Workout 12.1 (burpees). I had even decided that I was going to take a rest day, but decided last-minute to suck-it-up and grind out a session. I moved through the CFWU at a decent pace and got a good sweat going. When I finally sat down on the rowing machine, I could feel that I had no energy. I found my mind wandering during the intervals and felt no motivation to push through the discomfort. My times were surprisingly decent, which is probably attributable to an increased stroke rate from the 19-20 to 22-24 range. I pulled the plug after the fourth interval in part to reward myself for gutting out a decent effort and in part because I had no juice left. The Open "season" is proving to be far more grueling that anticipated.
Just as my workout was drawing to a close, Open Workout 12.2 was announced. It's basically a ton of snatches in 10 minutes, escalating from 75#, to 135#, to 165#, and to 210#. This is obviously a terrible draw for me. I can't complain too much since last week's burpee workout was a great draw. My initial thought is that, judging by my difficulty snatching 115# at SuperFit, I'll have a lot of trouble with 135#. I'll have to keep things very slow and controlled at 75# to preserve all of my leg strength. I'll then have to treat each rep at 135# as a single and probably have to execute a full squat snatch. My game plan, as of right now, is to just start chipping away at 135# and hope to surprise myself with a bunch of reps. This workout blows for me, personally, but I respect it as a great measure of separating the strong from the weak.
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