5-30-12

Really awesome day today

Wednesday

A. Squat Clean Cluster- 1.1.1 x 4; rest 4 min

Warm up - 135/185

Work - 225/245/265/275

10lb PR from 1 rep max

B. Push Jerk.Split Jerk- 1.1 x 4; rest 4 min

Warmup - 135x10

Work - 225/245/265/ failed at 275

 

C. Back Squat @ 21X1; 3 x 10 @ 245; rest 3 min

Good and fast

 

+

30 Push Jerk @ 165 for time

*every break do 5 T2B

- Unbroken and in 46 seconds.  

Really good day today.  

5-29-12

Tuesday

A.M.

5 sets @ high aerobic

1 Muscle Ups

10 Walking Lunges

30 Double Unders

60 sec rest 

(no muscle ups all attempts)

30s/28s/ 27s/27s/30s

+ (rest 4-5 min)

5 sets @ high aerobic

1 Muscle Ups

10 Air Squats

10 Box Jumps, 24” - was supposed to be 20'' accidentally used 24.  Still went fast.

60 sec rest

(one muscle up and then all attempts)

25s/29s/ 29s/27s/27s

 

+ (rest 4-5 min)

5 sets @ high aerobic

60 sec Double Unders

60 sec rest

127/119/107/104/93 (last set I tripped all over the place)

Good workout

P.M.

Run 25 min @ 50%

5-28-12

Monday

A.M.

A1. Power Snatch Cluster; 1.1.1 x 5; rest 10 sec
135/155/175/185/195

A2. 42” Box Jumps; 5 x 5; rest 4 min

- went really really well... Until my last rep on the box. I feel and busted my shin.

B. Hang Power Snatch- 1 rep/30 sec for 10 min- @ 165

Did about 5 reps and my leg was killin me. I'll try and do this once the swelling goes down.

C. Prowler Sprint w/ 120# on top- 15 sec ALL OUT x 5; rest 3 min
- felt good. Went about the same distance every time (50 yards+)

+

10 min Ever minute on the minute

4 CTB Pull Ups

+

10 min EMOM

2 HSPU

+

10 min EMOM

5 GH Sit Ups

All good and fast. Gh situps felt the best. Ctb were the most difficult

5-26-12

Friday
A. Power Clean – build to heavy single in 7 minutes
Warmup - 135x10/185x5
Work - 205/225/245/255

Rest 2 min
B. Split Jerk- build to heavy 2 in 7 min
Work - 135/185/225/245
About lost 245, didn't wanta drop in globo gym

C. Power Clean TnG; 5 reps/min for 5 minutes @ 175; rest 3 min
Good and quick
+
3 sets; rest 7x work
7 Dead Lift, 335#
30 sec Airdyne
50s - 20 calories
50s - 17 calories
50s - 15 calories

Had to switch to airdyne because rower was taken... Had been taken for the last hour

Swimming - I went 30 laps in about 25 mins. Then I got kicked out of the pool because they were closing early.

5-24-12

Wednesday
A. Front Squat @ 31X0; build slowly to 315 for a single
Warmup- 135x8/225x5/245x5
Work - one rep with tempo - 275/295/305/315/325

Comments - Went for, and got, 325. I was feeling pretty good.

B. Good Morning @ 31X1; 3 x 10; rest 3 min (start @ 155)
155/185/205
205 felt good. I wanted to push it as hard as I could.

C. Back Squat @ 21X1; 3 x 7 @ 265; rest 3 min
Got them all.

D. STRICT toes to Bar; 50 for time
I was at a globo gym and their wasn't a really good place to do these. I'll get them done after clean day.

I was once again reminded why I put globo gyms in my rearview mirror. Crossfit is not only better health wise, but the environment at the box (at least my box, gym, whatever you wanta call it) is just fantastic. No guys rapping the music they are listening too, or checking out their abs in the mirror every 15 seconds to make sure they didn't disappear. No guys working out in polos and flip flops, or really big old guys wearing weight belts when doing concentration curls. Thank you crossfit, 2717, and my coach.

5-23-12

Tuesday

5 sets @ high aerobic

60 sec Box Jump, 30” step down

60 sec rest

21/21/21/20/20 

+

5 sets @ high aerobic

60 sec Airdyne @ 80%

60 sec @ 50%

Calories - 15/19/20/18/19

 

+

5 sets @ high aerobic

60 sec Double Unders

60 sec rest

107/101/103/102/103

Comments - Great workout.  I felt more spent than the usual 30/30, probably due to not switching movements.  I was happy with the box jumps and getting over 100 on the double unders.  I wanted more from the Airdyne.  Awesome workout though. 

5-21-12

Monday

A1. POWER Snatch Cluster; 1.1 x 5; rest 10 sec

A2. 36” Box Jumps; 5 x 5; rest 4 min

- 135/155/175/185/195 

- PR - 195 is a 10lb PR from my one rep max, and I got it twice.  Very excited.  36'' box jumps felt really really good.

B. Hang Power Snatch- 1 rep/minute for 10 min- start @ 125- increase 5lbs/set ending w/ 170

- Felt good.  Working on the speed of movement from the hips.  It seems to put more tension on my shoulders than power snatch or squat snatch.  I need to get under the bar faster.

C1. Strict Pull Ups @ 52X2; 4 x 6; rest 20 sec

C2. Ring Dips no kip @ 32X1; 4 x 6; rest 4 min

- (6/6), (5+1/6), (4+2/6), (3+3/5+1) 

- These are pretty rough.  Need to keep working on these.

5-19-12

I slept in this morning, and missed being able to go the gym.  I slept through three alarms, so clearly my body was telling me something.  Ill get in my olympic work at the Globo gym tomorrow.  But I did some tech work and KB stuff at home today between study breaks to maintain my sanity.

EMOM - 15 mins
5 reps 88lb KB swings
- These felt pretty good.  I felt like my grip on the bell was one of the biggest issues.  I thought I was going to do 3 reps, then moved up to 5 after a warmup.  A good call I think

Gymnastics tech
- Freestanding handstand progressions
- L sit practice

Mobility Work

5-18-12

Thursday

3 min @ high consistent effort

7 Ring Dips

7 Box Jumps, 36”

- 3+12 

fell on the box ... ouch 

2 min recovery

3 min @ high…

Run

3 and half laps (down and back from the fence)

2 min recovery

3 min @ high…

3 HSPU

7 KBS, 70#

14 Box Jumps, 20”

3+7 

My legs were lighting up on the box squats from squats Wednesday

2 min recovery

3 min @ high…

Run

3 laps

2 min recovery

3 min @ high…

5 Pull Ups

10 Push Ups

15 Squats

3+15 

See previous legs comment

2 min recovery

3 min @ high…

Run

3 laps

Then 

5 x 15s AirDyne Sprints (total - 1 mile + 60cal)

2x 20s AirDyne sprint (25 calories and a half mile)

Good day.  I enjoyed the WOD.  School is wearing me out a bit and I feel like it is getting in the way of optimal performance, but its okay.  I'll be done for the summer next Thursday.  Really liked doing some cardio power at the end.  I struggle with this, and I REALLY struggle when it is at the end of a WOD, so getting this in was nice, though I am not sure how helpful physically. 

5-16-12

Wednesday

A. Front Squat @ 31X0; 5 x 2; rest 3 min

Warmup - 135/225

Work - 245/275/300/315 (fail - I overestimated how good I was feeling)/275/275

B. Good Morning @ 31X1; 3 x 7; rest 3 min (start @ 135)

Work - 135/155/185

C. Back Squat @ 21X1; 3 x 10 @ 255; rest 3 min

- 10/10/7+3 

D. STRICT toes to Bar; 30 for time

1:35

- I was really intentional about doing strict toes to bar, I took my time with the reps.  I got 15/10/5.  My legs are pretty wiped.  Looking forward to resting tomorrow. 

+

4-6 hours rest

Swim 30 min @ Z1

5-15-12

Tuesday

11 sets @ high consistent aerobic effort

30 sec Row

30 sec rest

30 sec Bear Crawl

30 sec rest

30 sec Box Jumps, step down 30”

30 sec rest

30 sec Double Unders

30 sec rest

Rowing 

- 165m/160m/155m/145m/140m/135m/135m/135m/135m/135m/135m

Bear Crawl - 4 "laps" everytime

Box jumps - 11/10/10/10/9/9/9/9/9/9/9

Double Unders - 60/52/53/55/54/60/42/53/54/60/52 

Good day.  I pushed it pretty hard, especially on the rower.  Maintained good consistency.  It was a good, hard workout.  

5-14-12

Monday

A1. POWER Snatch Cluster; 1.1.1 x 5; rest 10 sec

- 135/155/165/175/185

185 was PR from last testing session.  Pretty happy with this.

A2. 36” Box Jumps; 5 x 5; rest 4 min

- All good and fast (getting faster).  

B. Hang Power Snatch @ 155; 2 TnG reps ever 30 sec for 5 min

- Where everything started to fall apart.  I think I hit a critical zone because I pushed it so hard on the power snatch cluster.  I got the first three minutes (six sets) and then started failing on the first rep.  Pushing through, I started not even being able to catch the bar overhead.  My shoulders are pretty sore, currently.  This most likely carried over to the next exercises.

C1. Strict Pull Ups @ 52X2; 4 x 5; rest 20 sec

- 5/5/5/4+1/4+1

C2. Ring Dips no kip @ 32X1; 4 x 5; rest 4 min

- 5/5/5/4+1/4+1

I recognize that I should have been able to complete these.  Everything was kind of giving way.  

If training wasn't hard, it really would not be worth doing.  Today was just one of those days.  I red lined early, and paid the price.   I am sure my body will compensate and I'll be able to complete everything without issue soon.  Now, excuse me while I ice my shoulders.   

5-12-12

Friday

A. Power Clean.Squat Clean.Split Jerk- 1.1.2 x 4; rest 4 min

- 185/205/225/245

Felt really good.  Almost missed the power clean @245 though, but recovered.  The split jerk was a little slow.  Need to work on speed of movement there.

B. Power Clean TnG; 3 x 10 @ 145#; rest 3 min

- Good and fast. About 15s a piece 

+

3 sets; rest 8x work

3 Dead Lift, 335#

20 sec Row Sprint

- Good and fast as well.  All three were 30s total and 115m on the rower at a 1:25 pace. 

5-11-12

Thursday

3 min @ high consistent effort

3 Pull Ups

5 Push Ups

10 Box Jumps, 20”

- 5 rounds + 3 pullups

3 min recovery

3 min @ high…

Run

- 600m +

3 min recovery

3 min @ high…

3 HSPU

5 Russian KBS, 88#

15 Double Unders

- 4 rounds

3 min recovery

3 min @ high…

Run

- 600m +

3 min recovery

3 min @ high…

5 Burpees

Air Dyne 0.5 miles

- 1 round + 5 burpees and 0.2 miles

(ouch - my legs were dying from squats.  At least I hope it was squats)

3 min recovery

3 min @ high…

Run

600m +

Comments - good workout.  These 3/3 MAPs are feeling pretty good.  I was really happy with the first and the third.  My running I feel like is improving, just gotta keep pushing there.  The AirDyne hurt really bad.  Its took no time at all for my legs to burn like crazy.  

Goals and Stuff

I stumbled across this yesterday. It is the "big guy standards" at a gym called Gym Jones.  They are notorious for training the guys from 300.  I found this really interesting, and a good goal to try and look at.  I am really goal oriented, and I feel like having numbers associated with some of things I am doing is always a good motivator.  Hopefully I can these within the year, we will see.  Those endurance and power output exercises are intense, but it is always good to be able to measure yourself against a "standard." Anyway, my point is.  This is my new years (maybe 2 years) resolution, give this stuff a go.

5-9-12

A. Front Squat @ 31X0; 5 x 3; rest 3 min

Warmup - 135/185 both for 5 with no tempo

Work - with tempo - 205/225/245/275/300

- Dear Front squats, its good to be back.  Been too long.

B. Good Morning @ 31X1; 3 x 5; rest 3 min (start @ 135)

- 135/145/155

Never really done these before.  Pretty interesting movement.  I feel like they are really going to help with squats and deadlift by increasing posterior chain strength / flexibility.

C. Back Squat @ 21X1; 3 x 12 @ 235; rest 3 min

- Got them all.  Went too slow on the tempo on the first set, so that one was the worst.  Pushed it hard, felt good.

D. Strict toes to Bar; 30 for time

1:05 

- Got 20 unbroken (28s) then 5 and 5.  Its oddly just like my HSPU layout right now.

+

4-6 hours rest

Swim 30 min @ Z1

- Swim was good.  Harder than I expected because of some soreness.  I went about 1100m and alternated between freestyle and then breaststroke for recovery about every third length of the pool (75m - freestyle, then 25m breast stroke).  Good time, need to buy some goggles though.  

5-8-12

Tuesday

10 sets @ high consistent aerobic effort

30 sec Double Unders

30 sec rest

30 sec Air Dyne

30 sec rest

30 sec Box Jumps, step down 30”

30 sec rest

30 sec Row

30 sec rest

Double Unders - 52/50/50/68/40/55/50/55/57 

Airdyne - 20/15/14/11/14/11/9/10/9/10/10

Box Jump - 7/8/8/7/8/8/7/7/6/8

Rowing - 131/130/125/130/139/124/121/130/120/120

- Hard, but good day 

5-7-12

Monday

A1. Power Snatch.Hang Power Snatch.Snatch Balance; 1.1.1 x 5; rest 10 sec

A2. 36” Box Jumps; 5 x 5; rest 4 min

- 135/155/175/185/ 185 power snatch only / 155 finish

Felt good.  Second pull is getting better.

B. Squat Snatch @ 155; 1 rep ever 20 sec for 5 min

Should have been power snatch, but because I don't read I worked really hard on this one.

C1. Strict Pull Ups @ 52X2; 4 x max reps; rest 20 sec

C2. Ring Dips no kip @ 32X1; 4 x max reps; rest 4 min

(5/6) (4/4) (3/3) (3/2) 

5-5-12

Friday

A. Power Snatch- build to 1RM

135/155/185 (attempted and failed 195) 

- Technique could use some work.

B. Power Clean- build to 1RM in 8 min

195/225/245/255/265

Rest 2 min

C. Power Clean @ 90% x max reps in 8 min

@ 240lbs - 13 reps

The 265 was a 20lb PR, and then I hit the "do your previous one rep max as many times as you can" workout.  It hurt. 

5-4-12

Wednesday

A.M.

A. Back Squat @ 20X0- build to 1RM

Warmup - 135x5/225x5/315x3

Work - 335/365/375 (attempted and failed 385)

- Not much movement here, but everything else is getting balanced. 

B. Double Unders- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken sets for time

11:16

- Pleased with this.  It is a 3 min PR

 

P.M.

15-10-5

Squat Clean, 135

Ring Dips

4:20

- 22s PR.  I really wanted to get below 4 mins, but my ring dips really fell apart here.  This is still a tough one for me.

5-2-12

Tuesday

Row 500m

15 Burpees

10 rounds for time

Time - 36:26

I did better on this WOD last time I did it.  My breathing was much more solid with this time though.  I think I paced it too much.  Still getting used to getting my pacing right on these long WODs.  Good day though. 

5-1-12

Week 15 Testing

Monday

A. Dead Lift- build to 1RM

Warm up - 135x5/225x5/315x3

Work - 405/435/455/465

- This felt awesome, which I really didn't expect having little sleep and high stress in school last week.  I almost got 475, but I started getting tunnel vision and called it.  Mike's coaching has made a huge difference for me.  This is a 65lb PR from the garage games.  Which was just a couple months ago.  

B1. CTB Pull Ups; 1 x max reps

22 reps - not too bad.  I started losing my grip some.

B2. HSPU; 50 for time

- 4:50 - big improvement from last time.  The last couple always get to me.  The first 30ish were really easy.  Broke it down like this (10-9-8-7-6-5-5)

C. GH Raises @ 20X1; 3 x 20; rest 10 sec

Felt good 

D.GHD situps -  75 for time

5:01 - I'll feel this one tomorrow.