8-31-12

Friday- Lactate Endurance

2 min all out; rest 8 min; x 4

10 Squat Clean Thruster TnG, 115

5 Burpees AFAP

5 Box Jumps, 24" AFAP

Run Sprint remaining time

*all out efforts

 - Time does not include the run, just the work done before the sprints. 

- 59s/57s/58s/56s

 

Comments - Well, I needed some lactate training and I got it.  I felt pretty good and consistent, but the runs were tough.  I had fun though, good day.  Burpees are getting better, I should have rebounded on the box jumps.  Need to work on that.

 

Food

- 5 eggs and almond milk

- Onion, sweet potato, and pork lion 

- NO Xplode

Workout 

(finish later)  

8-30-12

Thursday- UB/Squat Stamina/Core Stamina

A1. Burpees- 21 reps x 3; rest 10 sec

A2. Pull Ups- 21 reps x 3; rest 2 min

- 10s of rest included in times 

- 1:05 / 1:07 / 1:18

B1. GH Sit Ups- 15 reps x 3; rest 10 sec

B2. Back Extensions- 15 reps x 3; rest 2 min

- 10s of rest included in times 

- 1:05 / 1:10 / 1:30 (Back extensions gave me some issues, may need to do more of these.) 

+

Air Dyne 10 min @ Z1

- 60+ RPM, complete

+

Resistance Band Dynamic Deadlift 7 x 3 @ 285lbs

- Complete 

Comments - Good day, the burpees and pullups actually felt pretty good.  GH Situps and the AirDyne felt great.  

Food

- Blueberries NO Xplode

- 4 eggs

Wokout

- Protein shake (almond milk)

- Shrimp and grits with some bacon
- Corn chips and shrimp with cheese (I am crazy hungry today)

8-29-12

Wednesday- Swim + Mobility

25 m swim/min for 25 min

- All between 15 and 17 seconds.  Very consistent, high pace.  Felt great.

+

Hamstring Mobility Work- 10 min

- Complete

 

Food

- 4 eggs and pork lion 

- Blueberries

Workout

- Almond milk and a turkey sausage

(Finish later)    

8-28-12

Tuesday- MAP scenarios + Run

5 sets; rest 1 min

12 KBS, 53lbs

12 Burpee 

- Complete, all sub 1 minute

then

Rest 5 minutes

+

5 sets; rest 1 min

10 GH Sit Ups

10 Pull Ups

10 Box Jumps, 24"

- Complete, all sub one minute 

P.M.

Run 1 mile; rest 5 min; 3 sets
1) 7:55
2) 7:30
3) Phone died (had the timer on it) I would guess sub 8.  

Food

- Grapes and NO Xplode

Workout 1 

- Protein shake (almond milk)

- 5 eggs and blueberries

- Beef and cornchips
- Almond milk
Workout 2
Sweet potatoes and pork

8-27-12

Week 1 of 3 prepping for GG

Monday- Clean & Jerk Intense + Tester

A. Clean & Jerk Cluster- 1.1.1 x 3; rest 5 min (heavy, no fails)

- Warm up - 135x3/185x3/225x3

- Work - 245/265/ went for 275 x 3, got it once and then screwed up.  Sorry Coach, 265 felt good enough to go up.  My catch was off, split jerk not an issue (which was not what I was expecting)

B. Clean & Jerk @ 85%- 2 reps/min for 5 min

- Did this from the 265 marker, since that is where I got all three reps.  

225lbs, complete.  Did power clean on these for speed.  They felt great. 

+

Run 200m (50m Shuttle Run down & Back twice)

15 Thrusters, 95lbs

25 Box Jumps, 24" (stand up on box)

15 Thrusters, 95lbs

Run 200m (50m Shuttle Run down & Back twice)

- Time - 4:45 - I was pretty pleased with this.  My second thruster set was 9-6 instead of unbroken, but I got right back on it.  My thrusters were really slow too, which I think were because of the squat cleans I did 20 mins before.

School stuff

- Bench Press 10x3 225 (10 min EMOM workout) going for really dynamic movement

Food

- NO Xplode and some blueberries

Workout

- Protein shake (almond milk)

Eggs and blueberries for lunch

Turkey sausage and a glass of almond milk 
Grapes
Tilapia and Zucchini  

8-25-12

Saturday- MAP 15/10 low %
15 min @ aerobic effort

Run 400m

10 GH Sit Ups

7 Pull Ups

- 4 rounds + 400m run 

+ 

10 min rest

+

15 min @ aerobic effort

200m Shuttle Run (50m down & back twice)

10 Wall Ball

10 Box Jumps, 24" (stand up on box)

- 6 rounds

+ 

10 min rest

+

15 min @ aerobic effort

Run 400m

10 KBS, 53lbs

5 Burpees

- 4 rounds 

Comments - Great week.  I relaxed a little on my diet and took the volume down.  I feel really good, and I am ready to ramp it up again next week.  This MAP was good.  It worked me hard, and made me address my weakness (running).  My legs felt surprisingly good after lunges and squats yesterday.  I thought they were going to be destroyed.

Food

- NO Xplode and grapes

Workout

- Protein shake (almond milk / butter)

- (Finish the rest later)  
- Eggs, blueberries, and some grapes 
- Brown rice, Chicken and Dried Beef with salad (lettuce and cranberries, dry ... no dressing)
- Glass of almond milk before bed 

   

8-24-12

Friday- Snatch Dead Lift + Single Leg Stamina/HSPU

A. Snatch Grip Dead Lift @ 30X1- build to 355 for a single

- 135x3 / 225x3 / 315x3 / 355x1 (Felt great, could of gone higher)

+

10 sets:
Front Rack Walking Lunges @ 185- 4 steps; rest 0 sec

Front Squats @ 185- 5 reps; rest 1 min

+
5 HSPU on plates; rest 1 min
- Complete, knee didn't hurt on lunges, I was really excited. 

Comments - It was a good day, I worked hard especially on the single leg stamina workout.  Kipping HSPU has become really useful and I am getting faster.  Ready for the MAP tomorrow. 

Food 
- Grapes and NO Xplode
Workout 
- Blueberries and Protein shake (almond milk) 
Finish the rest later  

8-22-12

Wednesday- Aerobic Intervals
Row 2 min @ 85%/Row 2 min @ 50% x 6
- 85 percent (low - 1:43, high - 1:55), 50 percent (2:35)
rest 10 min
Air Dyne 2 min @ 85%/Air Dyne 2 min @ 50% x 6 *85% will be slightly slower than last week
- 85 percent (low - 63 RPM, high - 72 RPM), 50 percent (40+ RPM)

Comments - The rowing felt great, and the AirDyne was good once I got the pacing down.

Food
- NO Xplode + blueberries
Workout
- Protein shake (almond milk and butter)
- Blueberries
- Chilli
- (Finish the rest tonight)  

8-21-12

AM
30 min run @ Z1
- Brett went with me this morning on my run.  I really enjoyed having her out there, made the run much more enjoyable.  Maybe I can talk her into doing it again.  Breathing was great, felt good.
+
PM
50 Burpees
30 KBS @ 53lbs
400m run
50 goblet squats
400 m run
30 KBS @ 53lbs
50 Burpees
- Time - 14:52 - I wasn't super pumped about this. My goal in my head was sub 15, but I was really wanting lower (13ish).  The first burpees were fast, and KBS were unbroken.  The run wasn't great (that was a mental thing on me, I slow up too much after 200m especially when I have to turn around and my transition is slow.) I had the same issue with the last set of burpees (I came into the last 50 burpees @ 10:30).  I could give a bunch of excuses about being low energy and my legs being worn out from yesterday, but the fact is that I didn't do great here.

Also, I literally had the thought "I should just do strongman events" when I was doing the last set of burpees hahaha 

Food
Workout 1
- 3 eggs and blue berries
- Half an apple
- Chilli
- Almond milk, almond butter, blue berries
Workout 2
- Almond milk and chicken
- (Going over to pastor's house tonight.  Cheat meal with mexi-burgers)

8-20-12

A. Power Snatch Cluster- tough single, no fails

- 135/155/185/205 (full squat, stopped.  I have gotten 205 before, but I didn't want to keep messing it up)
+
Alternating Minutes for 20 min
Odd Minutes- 3 Power Clean/ 2 Squat Clean @ 185
Even Minutes- 1 Muscle Up

- Complete, missed two muscle ups

+  

5 min rest

+

Alternating Minutes for 10 min

1st 5 Front Squats @ 205

2nd 15 Pull Ups

- Complete, on minute eight broke 12-3 pullups, the rest were unbroken. 

Comments - Felt great today.  I like workouts like these.  Breathing felt great.  

Food 

- Almond milk and grapes

Workout 

- Protein shake (almond milk and almond butter) 

-

8-18-12

Saturday- MAP 15/10 low %
15 min @ aerobic effort

Run 200m

5 Toes to Bar

10 Wall Ball, 20lbs

- 7 rounds

 

10 min rest

 

15 min @ aerobic effort

Run 200m

10 GH Sit Ups

10 KBS, 53lbs 

- 6 rounds

Comments - Finally feeling good about pacing MAPs.  I was even able to push it to get 6 rounds at the end of the second workout and I felt good after.

 

Food

- 4 eggs and strawberries

Workout 1

- Protein shake (almond milk and butter) 

- Finish later

 

8-17-12

AM
A) Snatch Grip Deadlift @315 3 sets of 3 reps, tempo 30X1, rest 4 mins between each (with straps)
- Complete
 +
7 sets of ...
B1) 135lb Front Rack Walking Lunges - 12 steps
B2) 5 HSPU on plates
- Complete, felt great.  Kipping is helping a ton with HSPU.  My knee felt fine until one of the last reps, just need to be careful landing on it.
+
10 min EMOM of strict GH raises 5 reps
- Complete, I like these.  Really tough, worked the hamstring well.

PM - Lunch Session
A) Bench Press @225, 5 mins EMOM 3 reps
- Complete, dropped weight for speed
B) Bench Press @205 5 min EMOM 3 reps Dynamic
- Complete
C) Cuban Press - 5x5
- 25lbs/25lbs//25lbs/45lbs/75lbs - wasn't really sure what to expect from these.  Tried them out, kept the weight super low to see how it felt then increased.  I really felt it in my Spinatus muscles. Great for shoulder stabilization.
D) 8 mins EMOM 5 strict pullups
- Complete 

Comments - I liked going and doing a short workout during lunch.  Breaks up my day, and puts my back on track to finish the afternoon strong.  Sitting a room all day stinks.  Really happy with both sessions.

Food 
- 5 Strawberries
Workout 1
- Protein shake, almond butter and milk
Workout 2
- Chilli
- Cheat - sushi and ice cream, date night with Brett Lindsay   

8-15-12

Aerobic Intervals - Rowing for 2mins @85 % + 2 mins @50% x 5
- Complete
+
EMOM for 10 mins, 10 reps of GH Situps
- Complete
+
Aerobic Intervals - Running for 2mins @85 % + 2 mins @50% x 5
- Complete

Comments - Felt really good.  The running was good too.

Food
Workout
- Protein Shake with almond milk
- Apple
- Bowl of Chili
- Turkey Sausage, almond milk, blue berries
- Cheat meal (Pizza)

8-14-12

AM
30 mins Z1 run
- Felt pretty good, gets better every week.  The hills of "Woodland Hills" are still not very fun.

Greasing The Groove
- L - Sit 
- Handstand pushups 7 reps
- Pistols 4 reps
- Pushups 10 reps

PM
AFAP
A) 10 rounds - 7 Ring Dips + 14 Box Jumps
- 5:45 - This felt great, especially the first 6 rounds.  All unbroken, although I had to slow up on box jumps when my landing was wierd.
B) 10x3 Dynamic Deadlifts @275lbs with bands
- Moved quickly, felt great
C) Aerobic AirDyne Intervals 30 seconds @ 85 percent, 30 seconds @ 50 percent for 10 mins
- Complete

Comments - Really good day.  Nice to work off some steam after school today.  I've also decided that whenever I do some extra stuff that I like / that I am good at (Dynamic Deadlifts for example) I'll throw something else in that I am not good at (Aerobic Intervals, gymnastics, longer aerobic stuff ect) so today I did Deadlifts for 10 mins, and aerobic intervals for 10 mins.  I will also be adding reps to my "greasing the groove" fun every week.

Food
Workout 1
- Protein shake
- Raw Squash
- Pork Lion and veggies
- Almond milk and sausage
Workout 2
- Chicken and sweet potatoes

Comments - I felt awesome after this diet today.  Yesterday I tried some paleo zone stuff, and I ended up just getting a headache.  I am going to try to work some elements of Warrior diet, zone, and eat paleo / clean and see how it goes.  I am getting leaner, so something is working.      
 

8-12-12 Athlete Camp Day 2 and Final Thoughts

Event 1 - in 8 mins find 1RM Front Squat

- 365, new PR for me.  Pretty excited.  This was one of my goals for the year.  It felt really good. 

Event 2 - Max Reps of Front Squat @ 85 percent 1RM

- So for me, I had to do max reps @ 310lbs on Front Squat.  I got 2.  This is just indicative of my  training before Crossfit.  The low number of reps indicate that I have a high neuromusclar efficiency, so my one RM is a true one RM.  

Event 3 - Prowler Push @ body weight (210)

- 5:58 - Awful.  I should have done way better on this.  But the upside is that I know I need to work my lactate system, which I'll be training more as the Crossfit open rolls around, but it gives me a good look into one of my weaknesses.  

Event 4 - Right after prowler, very little break, 2 min AMRAP of 5 Chest to Bar pullups + 5 burpees

- 4 rounds + 3 CTB pullups - honestly I thought this would be lower.  I was so beat up mentally and physically from the prowler that I had low expectations for this one.  Again though, just another indication that I need to work the lactate system.

Event 5 - 12 min AMRAP 5 Wall Balls @20lbs, 7 kb swings @70lbs, 9 Box Jumps 24'' with a step down.

- 8+2 rounds - This was an aerobic event, which I am not great at, and I was gassed.  Although, this was much better than I would have done a few months ago.  I can tell a significant difference in my aerobic base just from my recovery from lactic workouts, and being "fairly" consistent through this workout.  

Final Thoughts - Take Away

Good news and what that means - 

- So, my strength is strength.  This weekend I PR'd twice (Power Clean and Front Squat), and that is without Coach Mike and I doing really specific strength training.  It looks like I can continue to get stronger by working my Creatine Phosphate battery, which we have been doing.  So that is great to know.  That means, ideally, I can train barbell strength and CP battery at the same time.

-  I also feel much better with my aerobic base.  My last workout, which was an aerobic workout, was not awesome, but I was very impressed with my recovery from lactic workouts.  I think my performance on the last event had to do with some mental fatigue and also I hurt my back a little on the prowler (yea, yea I got mad at it and hurt myself, sue me.)  Anyway, all that to say, I am pleased with the improvements I have seen from an aerobic capacity since training with Coach Mike.  Also, I was able to pick up on where I am, progress wise, aerobically and where I need to go.  

Bad news and what that means - 

- My lactate system is getting better, but it is not where it needs to be.  This is understandable, because we are in the off season of Crossfit, and therefore we are not doing much lactate training.  However, I am going to need to really push it when we do start training that system, and anytime it pops up as a tester in my programming.  I am really not good enough from a lactic standpoint to not take advantage of every chance I get to train that system.

- I need to work on some skill stuff.  This is kinda from yesterday, but I need to get better at HSPU (which we are working on) but I also need to get better at pistols and other gymnastics movements.  Honestly I just need to get better at manipulating my body, and being more in control.  That comes with time, and I get that.  But I will definitely be spending time working on movements when I take a break from studying this upcoming year.  Every hour on the hour Pistols and HSPU?  Yep, I think so.

- My last point is that I need to make my body more efficient.  I am already a big athlete (210 actually) but that seems to get in my way.  Burpees, pull ups, HSPU all of these movements are harder for me because I am bigger.  I just need to continue to tweak my diet, and maybe add in some more fasted Cardio sessions and really figure out what works for me.  If I can maintain my strength, and get back down to 200, then I'll have a good feeling about the open this year.

Final Thought 

- Thanks to Coach Mike for hosting this athlete camp.  I had a really great time, I learned a ton about programming and why we do what we do and how I can do it better. I am a big fan of sports science, and a even bigger fan of that science applied.  Mike did an awesome job, as did everyone that was there.  It was a great time.  

8-11-12 (Athlete Camp Day 1)

This was a lot of fun.  This was my first athlete camp and I took a good bit away from it.  This is a breakdown of the events

Event 1 - Max rep Power Clean in 8 mins 

285 

This was a PR for me in power clean, pretty excited about getting it.  I went for 300, and I was about an inch short on my pull, so close.  It is coming though.

2 mins rest 

Event 2 - 90 percent of 1RM Power clean, max reps in 8 mins

16 reps @ 255lbs

This was a Creatine Battery test.  My CP battery wasn't awesome, but I was pretty pleased with how many I got considering the new PR.  It should have been 20+ though.  I got 16 at 225 last time I did it, and I could get way more than that now.  So I am making progress

Event 3 - 8 min AMRAP - 5 HSPU, 10 Pistols, 25 double unders

6 rounds + 15 double unders

I need to work on pistols and HSPU stamina.  I knew my pistols weren't great, but I'll keep working on those.  Double unders were great.

Event 4 - Lactic Acid Tester - 300m row + 25 thrusters @ 95lbs, 25 burpees

4:18

This isn't a bad time, considering where my training is with lactic acid endurance.  I felt awesome, really awesome, until about 15 reps into thrusters, then I fell out.  Similar to a 3 min AirDyne test I did a while ago, but this was much longer than that.  I am getting better here, but I need to work on it too.  I should have been in the 3 min range.

Ill do a full write up tomorrow on everything. 

8-9-12

A. Snatch Grip Dead Lift @ 30X1- 3 reps x 3; rest 4 min (start @ 255)
- I did the first set (255) without straps, then put some straps on and did the three sets
- 275/300/315 (these felt really good)
+Front Rack Walking Lunges @ 165- 12 steps x 5; rest 1 min
+
5 HSPU on min for 7 min

- Did the first set and my knee was still giving me trouble, went back and did all at 135
- Did great until the last set, then did 3+2

At home gymnastics
- Working on handstand and L sit, not pistols because of the knee

Comments - Took it "easy" today, meaning I didn't do anything extra.  I want to rest up for the athlete camp this weekend, and I am feeling pretty spent.  Need to give time for my body to catch up.

Food
- Sweet potatoes and pork 
Workout
- Finished the sweet potatoes and pork, and had a protein shake (almond milk and olive oil)
- Sushi
- Ill update the rest later

8-8-12

Wednesday- Aerobic Intervals + West Side Squatting + Gymnastics
Row 60 sec @ 85%/Row 60 sec @ 50% x 10
- 85 percent was a high 1:40s average, complete
rest 10 min
Air Dyne 60 sec @ 85%/Air Dyne 60 sec @ 50% x 10
- Complete, not sure on the RPMs, the AirDynes with a working monitor were being used for testing in the class today, but it felt good
+
HBBS with chains DYNAMIC 8x3
- Completed @ 225# with 60# of chains
GH Situps 5x5
- Complete

Gymnatics practice at home tonight
- Okay, so I have decided to put some new goals to good use.  I want to progress to three very complex gymnastics movements (Freestanding handstand pushups, Pistols, V ups) so I will be doing progressions to these guys at home. 

Comments - Good day.  Not as sore as last week, recovering well.

Food
- Sweet potato and chicken
- Sweet potato
Workout
- Protein shake (Almond milk and olive oil)
-  Will update with dinner later

8-7-12

Tuesday
A.M.
30 min Run @ Z1
- Complete, much much better than last week.  Fasted exercise still feels funny

P.M.
15 min AMRAP

5 HSPU

10 KBS, 70lbs

15 Box Jumps, 24" 

- 7+3 rounds, I have more than this.  I had some low energy, and the box jumps got in my way.

+

Dynamic Deadlifts with bands @255lbs, 3 reps for 10 mins EMOM 

- Complete, felt great. Love these.

Home stuff

L sit practice

Handstand practice
Pistols 

Midline stability

Comments - Good day.  Excited about the running, may need to do more of that.  The tester WOD wasn't as good as others have been.

Food

Workout 1

- Pork and sweet potatoes

Workout 2

Protein shake with almond milk and almond butter

Ribs, chicken, sweet potatoes, lima beans

8-6-12

Power Snatch Cluster- 1.1.1 x 3; rest 3 min (first set @ 185, no fails)
- 185/195/205 (felt good)
+
Alternating Minutes for 20 min
Odd Minutes- 5 Squat Clean @ 185
Even Minutes- 12 Pull Ups
- This was tough, I did 6 full rounds, took a round off, then in the last two rounds I fell apart.  I just went for completion after that.  It was hard, but that is how you get better.
+
Dynamic Bench Press @195lbs, 3 reps for ten minutes EMOM
- Complete, felt great.
+
A1) Behind the neck push press @135 4x5
A2) Tuck Hold 4 x 20s
A3) Dips 4x5 (slow tempo)
- Complete

Comments - Pretty good day, got a good bit of work in. Little frustrated with the alternating minute workout.  Excited about the athlete camp this weekend.

Food
- Blueberries
- Corn chips, tomatoes, pork 
Workout
- Protein shake
- Soulshine pizza for my Dad's birthday tonight / Parents going away party (whole wheat pizza)
- Sweet potatoes and pork later

8-3-12

I have a wedding this weekend, so I did Friday as an am workout and Saturday as a PM workout. Yep, I am tired.

AM
A) Snatch grip deadlift 30x1 for 5 reps (didn't use straps)
- 225/245/255
B) 10 steps of walking lunges @165 from floor rest 1 mins between
- Complete
C) 3 hspu on plates 10 mins emom
Complete

PM - MAP session
15 mins on - 50 double unders, 10 pushups, 5 toes to bar
- 10 rounds and 10 double unders
+
10 mins off
+
15 mins - 300m row, 10 burpees, 10 gh situps
- 5 rounds + 75m row

Comments - the MAP felt ok, not great. Tripped a ton on double unders after round 5. My lunges didn't feel awesome, my left leg is weaker than my right, but I got it done. Need to work more on single leg strength though.

Food
- Corn chips, pork, cheddar cheese
Workout 1
- Protein shake, blue berries
Workout 2
- over eating phase - tons of pork, sweet potato, olive oil, and blue berries

8-1-12

Wednesday- Aerobic Intervals

Row 30 sec @ 85%/Row 30 sec @ 50% x 20

- During sprint - High 1:55, Low 1:40 (avg about 1:45)

rest 10 min

Air Dyne 30 sec @ 85%/Air Dyne 30 sec @ 50% x 20

- During sprint - High RPM - 100s (last set I did 90 - 100), Low - 70 (never went lower than 70.)  Average was about 80

Comments - This felt really good.  Overall, my performance on the AirDyne was stronger than the rower.  I felt great throughout both, but I felt like I had more power during the AirDyne.  My RPMs got higher as I went on the AirDyne, where as my 500m pace dropped as I went on the rower.  I was doing to do some strength training afterwards but I was gassed. 

Food

- Breakfast - Turkey Sausage and blueberries

- PreWOD - Grapes and NO Xplode

Workout

- PostWOD - Protein shake (Almond milk and butter)

- Blueberries

- Sweet potatoes, eggs , feta cheese
Cheat pizza with the wife