Okay so ... the garage games this weekend was more taxing on my body than I thought it was going to be. I know, I know ... its a competition, I gave it everything I had, and found time to study for my exam this past Monday, I should be tired. I guess I am just not accustom to pushing myself to those kinds of limits before. I mean, it was unlike anything I have ever participated in. Don't get me wrong, I loved it. I just need to learn what to expect from myself after such a trying weekend. Regardless, this was the workout for today.
A.M. - I was supposed to do some gymnastics training post lifting, but I really couldn't even do a single pull up. I was fried. So I did the smart thing and stopped
A. Dead Lift- 1.1.1.1.1 x 3; rest 7 min (365, 385, 405x2 then 385 and stopped)
B. Squat Clean & Jerk- build to a tough double (All I could get out of myself today was 185)
P.M.
“Flow”
Row 10 min @ Z1 (2070m)
5 min technique work butterfly CTB pullups and handstands
Row 10 min @ Z1 (2090m)
5 min L-sit practice and ring dips
Row 10 min @ Z1 (2080m)
The rowing was good and consistent. I felt much better doing pullups and ring dips this afternoon. I was working on rhythm for CTB so I did 4x5 and I the most ring dips I did was 15.
All in all, not too bad an afternoon considering the massive drop off I had this morning. Really looking forward to my rest day tomorrow.
Tuesday, January 31, 2012
Monday, January 30, 2012
1-30-12
Monday
Doing cyclical modality this week for recovery from garage games purposes
3 sets
3 min @ high aerobic effort Run
3 min walk
3 min @ high effort
Air Dyne
3 min walk
Heart Rate -
Round 1 - Didn't measure. Measured rounds 2 and 3 with carotid pulse.
Round 2 - 188/180
Round 3 - 180/176
Comments - Little sore from the games, still trying to shake everything off. Going to rest up well and hit it hard tomorrow.
Doing cyclical modality this week for recovery from garage games purposes
3 sets
3 min @ high aerobic effort Run
3 min walk
3 min @ high effort
Air Dyne
3 min walk
Heart Rate -
Round 1 - Didn't measure. Measured rounds 2 and 3 with carotid pulse.
Round 2 - 188/180
Round 3 - 180/176
Comments - Little sore from the games, still trying to shake everything off. Going to rest up well and hit it hard tomorrow.
Sunday, January 29, 2012
1-29-12
I did the Garage Games this weekend. It was an awesome event. It was well put on and the events were pretty awesome. I learned a lot from this, a lot about competing in events. It's just different. The amount of fatigue I had going throughout the weekend was much more than I expected. I felt like I would under perform in events, but then realize I was beat up from the last event.
Regardless I am very happy I participated. I don't say this enough, but I am really happy to be at 2117. The community is just so awesome and encouraging. More importantly though, 2717 represents Christ. They represent Him with the name, the community, and fellowship that everyone has with one another and with other affiliates as well.
"And whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks to God the Father through Him." (Col. 3:17)
I am looking forward to picking my training back up and getting ready for the open in February. I've already seen improvement in my sport with Mike coaching me. I am ready to get back in the saddle Monday.
Regardless I am very happy I participated. I don't say this enough, but I am really happy to be at 2117. The community is just so awesome and encouraging. More importantly though, 2717 represents Christ. They represent Him with the name, the community, and fellowship that everyone has with one another and with other affiliates as well.
"And whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks to God the Father through Him." (Col. 3:17)
I am looking forward to picking my training back up and getting ready for the open in February. I've already seen improvement in my sport with Mike coaching me. I am ready to get back in the saddle Monday.
Friday, January 27, 2012
Monday, January 23, 2012
1-26-12
3 sets @ 100%; rest 8x work
10 Burpees AFAP
Run 100m
(40s/38s/38s)
+
3 sets @ 100%; rest 8x work
10 OHS @ 115#
Air Dyne 15 sec @ 100%
(35s/36s/33s)
Comments - All of these felt pretty good. My legs burned like crazy after the AirDyne, I need to work on that lactic acid endurance some more. OHS felt good and fast, looking forward to the weekend.
10 Burpees AFAP
Run 100m
(40s/38s/38s)
+
3 sets @ 100%; rest 8x work
10 OHS @ 115#
Air Dyne 15 sec @ 100%
(35s/36s/33s)
Comments - All of these felt pretty good. My legs burned like crazy after the AirDyne, I need to work on that lactic acid endurance some more. OHS felt good and fast, looking forward to the weekend.
1-25-12
20 min practicing necessary CF skills
HS Walk
Pistols
Double Unders
CTB Butterfly
Comments - I did this on Thursday. I got tied up at the school. Worked out CTB Butterfly technique and rope climbs. I also did some double unders.
HS Walk
Pistols
Double Unders
CTB Butterfly
Comments - I did this on Thursday. I got tied up at the school. Worked out CTB Butterfly technique and rope climbs. I also did some double unders.
1-24-12
Tuesday
A. Bench Press @ 175- 9 x 3 EMOM; focus on speed off the chest but no bounce - this felt great and fast
B. Hang Power Snatch @ 80% effort- 3 x 3; rest 2 min (135/155/175)
C. Russian KB Swings w/ 88#; 4 x 15; rest 90 sec - good and fast. Maintained good breathing.
D. Toes to Bar- 5 x 10 afap; rest 1 min - not my best movement, but it went well.
Comments - Getting ready for the Garage Games this weekend. I was very excited about the hang power snatch. 175 felt very easy for me. I had never attempted that weight before, so getting it three times was pretty cool. After the games I'd love to see how far I can go on power snatch.
A. Bench Press @ 175- 9 x 3 EMOM; focus on speed off the chest but no bounce - this felt great and fast
B. Hang Power Snatch @ 80% effort- 3 x 3; rest 2 min (135/155/175)
C. Russian KB Swings w/ 88#; 4 x 15; rest 90 sec - good and fast. Maintained good breathing.
D. Toes to Bar- 5 x 10 afap; rest 1 min - not my best movement, but it went well.
Comments - Getting ready for the Garage Games this weekend. I was very excited about the hang power snatch. 175 felt very easy for me. I had never attempted that weight before, so getting it three times was pretty cool. After the games I'd love to see how far I can go on power snatch.
1-23-12
Week 2 Peaking for Garage Games
Monday
A.M.
A. Dead Lift @ 60% RM- 10 x 2 EMOM; focus on speed off the ground, not tough and go
B. Back Squat- 3, 2, 1; rest 4 min (not 1RM, up to about 90% EFFORT)
(135x5/225x5/275x5/315x3/365x2/385x1)
+
3 sets @ 100%; rest 5 min
1 Rope Climb, 20’ AFAP
Run 200m
Comments - Deadlift felt awesome. Good speed off the ground. Loved getting to do back squats, it had been a while. Those felt pretty good as well. I went way below parallel until the sets of 2 and 1 reps. Rope climbs were a different story. I had not climbed 20', and I started getting uncomfortable. My feet need work as well. Hopefully I can get some kinks worked out before the garage games this weekend.
P.M.
MAP Row
Row 5 min @ Z1
30 sec @ 1:45 pace
30 sec @ 2:30 pace
x 10
Row 5 min @ Z1
Comments - This felt pretty good. My form keeps improving thanks to some great coaching points. My time went down with just little tweaks. I kept the pace constant, but I pushed it on the first two hard sets just to see how it felt. Great day
Monday
A.M.
A. Dead Lift @ 60% RM- 10 x 2 EMOM; focus on speed off the ground, not tough and go
B. Back Squat- 3, 2, 1; rest 4 min (not 1RM, up to about 90% EFFORT)
(135x5/225x5/275x5/315x3/365x2/385x1)
+
3 sets @ 100%; rest 5 min
1 Rope Climb, 20’ AFAP
Run 200m
Comments - Deadlift felt awesome. Good speed off the ground. Loved getting to do back squats, it had been a while. Those felt pretty good as well. I went way below parallel until the sets of 2 and 1 reps. Rope climbs were a different story. I had not climbed 20', and I started getting uncomfortable. My feet need work as well. Hopefully I can get some kinks worked out before the garage games this weekend.
P.M.
MAP Row
Row 5 min @ Z1
30 sec @ 1:45 pace
30 sec @ 2:30 pace
x 10
Row 5 min @ Z1
Comments - This felt pretty good. My form keeps improving thanks to some great coaching points. My time went down with just little tweaks. I kept the pace constant, but I pushed it on the first two hard sets just to see how it felt. Great day
Tuesday, January 17, 2012
1-21-12
Saturday
MAP Multi
WOD 1
3 min @ high/consistent/aerobic pace
1 Muscle up
12 walking lunges (Jake - 3 rounds / Josh - 4+9 rounds)
3 min rest
3 min @ aerobic…
3 hspu
12 KB Swings, 53# (Jake - 4+3 rounds / Josh - 5+3 rounds)
3 min rest
3 min @ aerobic…
3 pull ups
6 burpees
10 box jumps, 20” (Jake - 3+3 rounds / Josh - 3+6 rounds)
3 min rest
3 min @ aerobic…
20 double unders
7 GHD sit ups (Jake - 4 rounds / Josh - 6+3 rounds)
3 min rest
3 min @ aerobic
Row 150m
7 T2B (Jake - 3 rounds / Josh - 3+150m rounds)
Comments - Jacob worked out with me today. It was a lot of fun, I felt really good throughout the workout with the exception of the pullup/burpee/box jump. On the muscle ups, I counted one rep on one round as three attempts. I did this because I wanted to keep moving throughout to achieve the MAP I was looking for.
WOD2 - Max Bench Press
135 x 10
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
Comments - I have the garage games coming up, and one of the WODs is a one rep max bench press. I just kinda played around to see what I could get. 295 felt pretty good, hopefully I can break 300 in competition.
Good day, lots of fun.
MAP Multi
WOD 1
3 min @ high/consistent/aerobic pace
1 Muscle up
12 walking lunges (Jake - 3 rounds / Josh - 4+9 rounds)
3 min rest
3 min @ aerobic…
3 hspu
12 KB Swings, 53# (Jake - 4+3 rounds / Josh - 5+3 rounds)
3 min rest
3 min @ aerobic…
3 pull ups
6 burpees
10 box jumps, 20” (Jake - 3+3 rounds / Josh - 3+6 rounds)
3 min rest
3 min @ aerobic…
20 double unders
7 GHD sit ups (Jake - 4 rounds / Josh - 6+3 rounds)
3 min rest
3 min @ aerobic
Row 150m
7 T2B (Jake - 3 rounds / Josh - 3+150m rounds)
Comments - Jacob worked out with me today. It was a lot of fun, I felt really good throughout the workout with the exception of the pullup/burpee/box jump. On the muscle ups, I counted one rep on one round as three attempts. I did this because I wanted to keep moving throughout to achieve the MAP I was looking for.
WOD2 - Max Bench Press
135 x 10
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
Comments - I have the garage games coming up, and one of the WODs is a one rep max bench press. I just kinda played around to see what I could get. 295 felt pretty good, hopefully I can break 300 in competition.
Good day, lots of fun.
1-20-12
Friday
CP Pulling, Power Clean Volume, Ring Dip endurance
A. Dead Lift @ 55% 1RM- 12 x 2 EMOM; focus on speed off the ground!
B. Power Clean- 3 x 10 TnG @ 155#; rest 1 min
C. Ring Dips- 3 x amrap; rest 2 min (21/22/17)
Comments - All of these felt good. The bar came up off the ground quickly on deadlift. The power clean was good and fast up until the second half of the last set, but it still remained touch and go. Ring dips were good as well. Feeling better this second half of the week
CP Pulling, Power Clean Volume, Ring Dip endurance
A. Dead Lift @ 55% 1RM- 12 x 2 EMOM; focus on speed off the ground!
B. Power Clean- 3 x 10 TnG @ 155#; rest 1 min
C. Ring Dips- 3 x amrap; rest 2 min (21/22/17)
Comments - All of these felt good. The bar came up off the ground quickly on deadlift. The power clean was good and fast up until the second half of the last set, but it still remained touch and go. Ring dips were good as well. Feeling better this second half of the week
1-19-12
Thursday
A.M.
Gymnastics Skill @ Z1
30 min practicing
Muscle Ups
Pistols
HSPU on Rings
GHD Sit Ups
*no fatigued reps- 1 or 2 @ a time of each, breathing should be calm the whole time
8x2 - ring hspu
8x2 - ring dips
8x2 - t2b
8x3 - ghd sit ups
8x3 - ghd back extensions
Ctb butterfly, Pistol and handstand practice
P.M.
MAP 1 Multi
5 sets @ high/consistent/aerobic effort
30 sec wall ball (18/20/21/20/21)
30 sec walk
30 sec Box Jump, 24” step down (15/14/14/14/14)
30 sec walk
30 sec double unders (50/60/50/52/51)
30 sec walk
30 sec Air Dyne (did all five rounds)
30 sec walk
30 sec Row (151m, 140m, 150m, 140m, 152m)
Comment - gymnastics went well for the most part. Started working on pistols today. Those and handstand walks will be skills I'll need to work on. Still trying to work on muscle ups on the rings as well. The MAP felt good. I pushed it pretty hard and got good work in. Pumped about tomorrow.
A.M.
Gymnastics Skill @ Z1
30 min practicing
Muscle Ups
Pistols
HSPU on Rings
GHD Sit Ups
*no fatigued reps- 1 or 2 @ a time of each, breathing should be calm the whole time
8x2 - ring hspu
8x2 - ring dips
8x2 - t2b
8x3 - ghd sit ups
8x3 - ghd back extensions
Ctb butterfly, Pistol and handstand practice
P.M.
MAP 1 Multi
5 sets @ high/consistent/aerobic effort
30 sec wall ball (18/20/21/20/21)
30 sec walk
30 sec Box Jump, 24” step down (15/14/14/14/14)
30 sec walk
30 sec double unders (50/60/50/52/51)
30 sec walk
30 sec Air Dyne (did all five rounds)
30 sec walk
30 sec Row (151m, 140m, 150m, 140m, 152m)
Comment - gymnastics went well for the most part. Started working on pistols today. Those and handstand walks will be skills I'll need to work on. Still trying to work on muscle ups on the rings as well. The MAP felt good. I pushed it pretty hard and got good work in. Pumped about tomorrow.
Monday, January 16, 2012
1-17-12
Tuesday
Lactate Endurance Testing
15-10-5
Squat Clean, 135#
Ring Dips
4:42.
That hurt. My breathing was awful and I fell apart after the first set. Coach saw things we need to work on, and that's what these things are for. Taking tomorrow off, hopeful for a good finish this week.
Lactate Endurance Testing
15-10-5
Squat Clean, 135#
Ring Dips
4:42.
That hurt. My breathing was awful and I fell apart after the first set. Coach saw things we need to work on, and that's what these things are for. Taking tomorrow off, hopeful for a good finish this week.
1-16-12
I've started my games training with Coach Michael McElroy at Crossfit 27:17. I'm very pumped and ready to start gearing up for the garage games and the Crossfit open.
Week 1
Testing week
Monday
CP testing
A.M.
A. Power Clean- build to 1RM in 20 min
205, 225, 245, 265 (fail), 255, 265 (fail)
B. CTB Pull Ups- 1 set max reps - 20 reps (PR)
Comments - I kinda had first day jitters. The cleans felt slower than what I normally do, and they were below my pr in the lift. The ctb pullups I was pleased with. This was a pr for me, but I know my technique wasn't solid, I kinda muscles into them. With good technique I think I could get north of 25.
P.M.
Aerobic Testing
10 rounds for time
Row 500m
15 Burpees
Time - 34:01
Comments - This test covered my well documented weaknesses. So much so I was able to PR on my rowing 5k during this workout. I normally would be excited about this, but I think it just shows how much I avoid aerobic conditioning, and how good it is Coach is pushing me in this direction. My rowing form was not as solid as I would like, but I got some work in on it post workout.
Week 1
Testing week
Monday
CP testing
A.M.
A. Power Clean- build to 1RM in 20 min
205, 225, 245, 265 (fail), 255, 265 (fail)
B. CTB Pull Ups- 1 set max reps - 20 reps (PR)
Comments - I kinda had first day jitters. The cleans felt slower than what I normally do, and they were below my pr in the lift. The ctb pullups I was pleased with. This was a pr for me, but I know my technique wasn't solid, I kinda muscles into them. With good technique I think I could get north of 25.
P.M.
Aerobic Testing
10 rounds for time
Row 500m
15 Burpees
Time - 34:01
Comments - This test covered my well documented weaknesses. So much so I was able to PR on my rowing 5k during this workout. I normally would be excited about this, but I think it just shows how much I avoid aerobic conditioning, and how good it is Coach is pushing me in this direction. My rowing form was not as solid as I would like, but I got some work in on it post workout.
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