10-31-12 and Thoughts on Julie Foucher

Tuesday- IWT (heavy bending) + HSPU Work

For time:

10 Power Snatch, 155

Row 500m

10 Power Clean, 225

Row 500m

10 Dead Lift, 315

Row 500m
- Time - 10:59 - Power clean was the hardest part by far.  I need to work on transitioning too.  I put the weights on as I went, and I should have rushed through that.  I liked this workout alot, pushed me.  Roughly 2:00 min / 500m pace on the rower.  I had an exam this morning and only slept for 3 hours, so I really can't complain about my time.  

I was pretty disappointed to hear about Julie.  In case you didn't know, she decided to not compete in the Games this year because of school.  If anyone understands where she is coming from, its me.  Med school is a unique grind.  Second year (the year she and I are both in) is difficult as well.  You have to take the STEP to determine basically what you can do for the rest of your life.  It's big stuff.

All that being said, I was really pulling for her to compete again this year.  She inspired me.  She was successfully pulling off the two things she and I both have a passion for.  I won't pretend to know what kind of work she was putting in to get to the Games, and I am sure it was more than I would expect, but I really wanted to see her do it.  I wanted to see her get on the podium again, not just because I am a fan, but because it makes a statement.  I had a guy in my class ask me the other day, "How do you have time for all that Crossfit stuff you do?"  I replied by asking him how he had for all that TV watching he does, or how he had time to hang out with his friends, sleep, eat?  The point I am trying to make is that Crossfit isn't just competing, its about taking care of yourself.  We don't need doctors who don't take care of themselves.  I compete because I love to, but I take care of myself because I need to. .

I hope Julie comes back next year, and I hope she still keep training. I am going to keep trying to qualify for regionals, even with the year I am facing.  Why?  Because what good is a doctor if he isn't well rounded and doesn't keep himself healthy?    

10-29-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- build slowly to 1RM- no more than 3 failed attempts

- Worked up to 225 (PR) really excited about this.

C. Muscle Ups- max reps in 4 min

- Got 15 muscle  ups (PR) 

D1. CTB Pull Ups- max reps x 3; rest 10 sec

- 28 (PR) / 23 / 15

D2. Ring Dips- max reps x 3; rest 2 min

- 25 / 18 / 12

Comments - Usually when I say "some days you have good days, other days you have bad days" I had a bad day.  Not today.  Rarely, do you have a three PR day.  I was super excited, had a great day in the gym.  On another note, I made a B on my pharm exam today.  Its been a really really awesome day.  I was sick all last week, so following is what I did last friday coming back from being sick.    
 

Last Thursday

4 sets; rest 3 min

4 TnG Power Clean @ 225

Air Dyne 20 CAL
- 42s / 55s / 1:14 / 1:24

+

4 sets; rest 3 min

4 TnG Dead Lift @ 355

Row 500m
- 2:05 / 2:11 / 2:08 / 1:59 (pushed for sub 2)

10-22-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- build slowly to 205 for a single, 10lbs at a time

- 135x2 / 145x2 / 155 / 165 / 175 / 185 / 195 / 205 - Felt great, really easy last rep.

C. Muscle Ups- max reps in 4 min

- 10 reps, got four in a row, then downhill.

D1. Wtd Pull Ups @ 22X2; 1 reps x 3; rest 10 sec

D2. Wtd Ring Dips @ 22X2; 1 reps x 3; rest 2 min

- 53lbs / 70lbs / 98lbs PR

E1. CTB Pull Ups; 15 reps x 2

E2. Ring Dips; 15 reps x 2; rest 2 min

- Complete, felt really good and fast.

 

Comments - I think the weekend off really helped me.  I ate like a crazy person (basically everything I saw.  I was starving all weekend) and slept really well when I went to go visit the folks.  Today was awesome, I felt focused and ready to go.  I need to start extending all the way down on my muscle ups though.  Getting 4 is awesome, but now I need to work on making sure I am up to the standards for comps.  

10-19-12

Friday - Aerobic Tester

8 min AMRAP

8 Thrusters, 115lbs

8 Bar-facing burpees

8 CTB Pull Ups

- 4+2 

 

Comments - It was tough, but I felt better afterwards than I usually do after these aerobic tester workouts.  I wanted 5 rounds, and I got the first round in a little over a minute, but my pace obviously went down from there.  Thrusters were the hardest part, not because they were hard to execute, but because they winded me the most.  Heading out of town to see the folks.  I'll do a recovery run, but other than that just taking it easy and recovering.  Getting ready for test block week the week after next, and whatever Coach Mike throws at me.

 

 

10-18-12

Thursday - Muscle ups + MAP Run + MAP Row

4 mins AMRAP muscle ups

- 8 reps with alot of attempts.  I still am frustrated at how fickle I am on these.  Some days I get it, other days I don't.  I did chain 3 together today, then fell off. 

+

4 sets; rest 60 sec b/w

Run 800m

- 3:30 / 3:50 / 3:53 / 4:03 - My goal here was sub 4 every time, almost got it.  Still working on my form.  This made me realize how short 400m is.

+

4 sets; rest 60 sec b/w

Row 800m

- 2:59 / 3:18 / 3:15 / 3:18 - Much better than running.  I thought I would have a big fall off after I pushed it pretty hard on my first set, but I think I held on and I was pretty pleased with the consistency.

 

Comments - Good hard MAP day.  Tons of folks from my gym are heading up to Biloxi to compete next weekend, but I'll have exams.  Bummer, but good luck to everyone!  Go crush it!

 

Food

- NO Xplode

- Shake 

- Chilli 

- Sweet potatoes and chicken 

10-17-12

Wednesday - Jumping +  Cl & J Stamina

A. OH Med Ball Toss- 1ME/min for 10 min

- Complete, better than last week 

B. Push Jerk- AMRAP @ 185 x 3; rest 3 min

- 11/10/9

C. Squat Clean- 10 TnG x 4; rest 2 min

- 135 / 155 / 165 / 165 6+3+1 - ouch 

+

Row 10 min @ Z1 focus on tall chest and keeping heels planted on foot pedals.  Lean torso forward and back. No more than 20 strokes/minute

- Really starting to see my form issues on rowing.  Hopefully I can get it fixed and really get going on it.

 

Food

- NO Xplode + grapes

- Workout 

- Protein shake (BCAAs, Syntha -6, creatine, almond milk)

- Grapes 

- Chicken and bell peppers

- Chicken and sweet potatoes with pesto and feta cheese 

 

 

10-16-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

7 TnG Power Clean @ 205

Air Dyne 20 CAL

- 57s / 1:11 / 1:20 / 1:20

+

4 sets; rest 3 min

7 TnG Dead Lift @ 315

Row 500m

- 2:18 / 2:20 / 2:21 / 2:22

Comments - Still love these kinds of workouts.  They really push me, the airdyne REALLY pushed me.  Good hard work.  I think (if you want coach) we could bump up the deadlift weight if we need too. 

10-15-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1 x 3; rest 4 min (no fails- not above 210)

- 185 / 185 / 205 - Snatch hasn't been the same the last two weeks.  I think I need to warmup more and make sure my shoulders are stretched out enough before going heavy.

C. Muscle Ups- max reps in 4 min

- Should have read the workout closer, forgot to do these.  Ill do it later in the week.... can't believe I forgot to do these.

D1. Wtd Pull Ups @ 22X2; 3 reps x 3; rest 10 sec

D2. Wtd Ring Dips @ 22X2; 3 reps x 3; rest 2 min

- 53lbs / 53lbs / 53lbs

E1. CTB Pull Ups; 12 reps x 3; rest 10 sec

E2. Ring Dips; 12 reps x 3; rest 2 min

- Complete - best chest to bar pullups I've done in a while.

+

Axel Bar Deadlift @ 225 w/bands + 225lb Squat with chains 

- Reps - 1,2,3,4,5 - Just playing around with speed.

 

  

 

10-13-12

Saturday- Aerobic Tester

10-9-8-7-6-5-4-3-2-1

OHS, 95lbs

CTB Pull Ups

Ring Dips

- 9:35 - I did not do well on this.  My elbow flared up on the CTB pullups.  Breathing was fine and never labored.  

+

I had a friend and training partner from Ole Miss pass away last week.  I did a little strength workout today, and dedicated it to him.  His name was Ryan "Stallone" Mallone, he was big into pyramid strength sets, so I kinda took the framework of some of his favorite workouts and put a little crossfit into it.  Rest in peace brother. 

Workout - "Stallone"

EMOM - Alternating minutes
Banded Deadlift +Chain Bench Press.  Add one rep every time until you can't push it anymore, then come back down 
(Example from today - 1,2,3,4,5,4,3,2,1)

- I did 275 + 60lbs of bands on deadlift and 185lbs + 60lbs of chains on bench press. went up to 5 reps and came back down.     

10-11-12 and 10-12-12

10-11-12
I crashed hard yesterday.  I slept for 12 hours on Wednesday and Thursday night, and I had pulled a muscle in my shoulder.  I took the day off.  Felt way better this morning

10-12-12
Friday- MAP Run + MAP Row + Squats 
5 sets; rest 60 sec b/w
Run 600m
- 2:27 / 2:34 / 2:45 / 3:01 / 3:05
+
5 sets; rest 60 sec b/w
Row 600m
- 2:19 / 2:27 / 2:25 / 2:25 / 2:22
+
5 sets EMOM with a 30 double under buy in each time
225lbs + 60lb chains 3 reps 
225lbs + 60lb chains 3 reps 
275lbs + 60lb chains 3 reps
275lbs + 60lb chains 3 reps
315lbs + 60lb chains 1 reps   

Comments - Adding an extra 2000m to the MAP made things interesting.  I pushed it as hard as I could.  I was happy with rowing, the last two sets of running was tougher.        

10-10-12

Thursday- Jumping +  Cl & J Stamina

A. OH Med Ball Toss- 1ME/min for 10 min

- Complete

B. Push Jerk- AMRAP @ 185 x 3; rest 3 min

- 10/9/6

C. Squat Clean- 10 TnG x 4; rest 2 min

- 135 / 155 / 155 / 155 

 

Comments - Kinda low energy today, but I had to adjust and put my rest day tomorrow because I won't have a car tomorrow.  High rep squat cleans are a grind, but I have gotta get better at them.  Going to sleep good tonight. 

10-9-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

7 TnG Power Clean @ 205

Run 400m

- 1:45 / 1:45 / 1:53 / 2:08

+

4 sets; rest 3 min

7 TnG Dead Lift @ 315

Row 500m

- 2:15 / 2:20 / 2:20 / 2:15

 

Comments - Power clean felt good and light until the last 3 reps of the last set.  I had to kind of slow it down to make sure I got the reps.  Still really like this style of training, it pushes me hard.  I except myself to do well in these too.  It was nice running alongside some other folks today (the class did Nancy today).  

 

Food

- Almonds and cranberries

- Pork loin and veggies

- Almonds and cranberries

- NO Xplode 

- Workout with 20 grams of BCAAs

- Almond milk and Syntha - 6 shake (really happy to have Syntha-6 back)

- Sweet potatoes and chicken with some feta cheese 

10-8-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1.1 x 3; rest 4 min (no fails)

- 185/185/205 (Wasn't quite feeling snatch this morning, really wanted 215 for 3.  I think if I had come in later in the day I could have.)

C. Muscle Ups- max reps in 4 min

- 7 reps - less than last week, these are still kinda variable for me.

D1. Wtd Pull Ups @ 22X2; 2 reps x 3; rest 10 sec

- Complete @ 53lbs

D2. Wtd Ring Dips @ 22X2; 2 reps x 3; rest 10 sec

- Complete @ 53lbs 

D3. Gymnastics Kipping Pull Ups; amrap x 3; rest 10 sec

- 24/21/20

D4. Clapping Push Ups; amrap x 3; rest 2 min

- 20/16/13

+

20 mins Z1 run with wife.
- Complete 

Comments - The last body weight exercises were much improved from last week.  Hopefully good muscle ups are around the corner.  Not very concerned about snatch not going the way I wanted it to today.  Some days you kill it, other days you don't.  Brett is wanting to run with me a couple days a week, I will keep the intensity low and work on my technique and breathing, at least until she starts wanting to really push it.  If that happens, I'll readjust when we are running together.

Food

- Almond, cranberries, NO Xplode

- Smoothie King (out of protein powder that isn't soy cased, getting some soon)

10-6-12

Saturday - Functional Fitness + Aerobic Tester

2 hours of moving a buddy out of his house

+ 

21-18-15-12-9-6-3

Thrusters, 75lbs

Pull Ups

- 7:29 - Pretty pleased with this.  Coach told me afterwards it was supposed to be sub 8.  I feel like I am much better at these workouts if I intentionally make myself relax.  It lowers my heart rate.  I also counted breathes between transitions, which I think I will make a habit of.  Example - 4 breathes and then start.

 

Food

- Chicken and sweet potatoes

- No Xplode

Workout

- Post Workout Shake 

Food comments - Going to start incorporating BCAAs into my training next week.  Drink before, during and after the workout.

10-5-12

Friday- MAP Run + MAP Row

5 sets; rest 60 sec b/w

Run 400m

- 1:27, 1:32, 1:38, 1:45, 1:45

+

5 sets; rest 60 sec b/w

Row 400m
- 1:18, 1:26, 1:30, 1:31, 1:32

Comments - Felt pretty good today.  Tried to push it hard and remain as consistent as I could.  I was pleased more with the rowing than the running, but I do feel like my running is getting better.  

Food
- NO Xplode - 30g carbs - 120 calories
- Shake  

10-4-12

Thursday- Jumping +  Cl & J Stamina

A. Standing Triple Jump- 1 ME for 5 min- EMOM

- Complete, takes some coordination.  Had to work on making sure I didn't do the last jump with both feet.  Felt it in my abs more than anything.

 

B. Push Jerk.Split Jerk.Behind Neck Jerk- 1.2.3 x 3; rest 3 min

- I overdid this.  I thought it was supposed to be a more strength than technique.

185/225/ 245 (only 1 back jerk and had to rerack between front to back jerks because the transition was hurting my back, trying to be smart.)   

 

C. Squat Clean- 2 TnG w/ 235 EMOM for 10 min
- Complete, felt great.  I think may have done 11 sets, but the more the merrier. 

+

Conjugate training - 16 minutes alternating every minute between 
A) Bench Press @185lbs + 60lbs of chains
B) Weight GH Situps - 5 reps (first set was 15, two and three were 25, last 5 sets were 45lbs)
- Complete, felt good.  Needed to work off some steam from school.  Getting in there and moving around is one of my few releases.  Thanks for letting do some extra work today, Coach.

Comments - Body composition is improving, pretty pleased with that.  Sitting around 210lbs.  Feeling pretty good, energy levels are a little low.  I think that is just stress induced though. 

Food
- 4 eggs with feta cheese and a glass of almond milk (24g of fat 30g of carbs 28g protein) -  448 calories
- Almonds (14g fat, 6g of carbs, 6g protein) and cranberries (13 carbs for a cup) - 230 calories 
- NO Xplode - 30 carbs - 120 calories 
- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein 
- Thai Beef, Rice, Coconut oil, Green Curry - 815 calories - 15 grams of fat, 100 grams of carbs, 70 grams of protein 

Total - 2281 calories - 73g of fat, 236g carbs, 139g of protein - Need more protein.  

10-3-12

Wednesday- Swim + Mobility

Swim 50m/90 sec x 12
 - Complete - Low 30s (sets 3 and 12), all under 35 seconds

Comments - Really pushed it on the last set.  Trying to learn how to finish strong. 

10-2-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

6 TnG Power Clean @ 205

Run 400m

- 2:15 / 2:10 / 2:15 / 2:19

+

4 sets; rest 3 min

6 TnG Dead Lift @ 315

Row 500m
- 2:15 / 2:18 / 2:17 / 2:22

Comments - Felt pretty good.  I ran out the front door of the gym instead of the back which is why my running is longer (that, and the 6 power cleans).  I still really enjoy this style of training.  Pushed me hard. 

Food 
- 20 grapes (30g carbs) + NO Xplode (30 carbs) - 240 calories
Workout 
- Shake
- Chicken  

10-1-12

Monday- Jumping + Snatch + UB Vol

20 min Z1 run this morning

- Complete

Rest 8 hours

   

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1.1.1 x 3; rest 4 min (no fails)

- 155 / 185 / 205 

C. Muscle Ups- max reps in 4 min

- 11 reps

D1. Wtd Pull Ups @ 22X2; 3 reps x 3; rest 10 sec

- Complete - last set 2 reps + 1 rep @ 53lbs

D2. Wtd Ring Dips @ 22X2; 3 reps x 3; rest 10 sec

- Complete - last set 2 reps + 1 reps @ 53lbs

D3. Gymnastics Kipping Pull Ups; amrap x 3; rest 10 sec

- 21 / 14 / 13

D4. Clapping Push Ups; amrap x 3; rest 2 min
- 20 / 11 / 10

Comments - I liked this.  I felt great on snatch, and the upper body volume really worked me hard.  Pleased with the muscle ups, for now.  I am starting to get the hang of the gymnastics kip (can't believe I never really learned that skill), and the clapping push ups were good and tough, especially after the weighted dips.  Good day.