31 Dec

All @97-100%

5 rounds for time

5 thrusters 135#

10 burpees

*4:12
*This hurt pretty bad. Burpees were just slow as shit and couldn't seem to get much drive out of the thrusters. John Z took behind the woodshed and embarrased me on this one pretty good.

Rest 20 min

1 min max kbs 2 pood (30, U/B)

1 min max double unders (83)

1 min max calories on airdyne (42)

*Double-Unders pissed me off, can't believe I fell apart with about 15 seconds to go. These have never been an issue for me and I just took them for granted. KBS were U/B and can't go much faster on these. Aerodyne felt alright, mentally harder than it was physically.

Rest 20 min

200 meter run

21 KBS 2pd

200 meter run

*2:00

*This actually felt pretty good, legs seemed to recover fairly fast from the first two WODs.

Training Video

http://vimeo.com/34476118

30 December

Training (3p)

Warm-Up
Plyo Drills with 20/24/30' boxes. Go through Plyo Ladder and then do depth broad jump off of last box. 

6m Z1

3 Strict Muscle-Ups (Jump into False Grip)
6 Kipping HSPU
6 Pistols
3 L-Pullups

A. Deadlift 3, 3, 1, 1, 1; rest 3 min
390x3/ 410x3/ 435x1/ 450x1/ 460x1(PR)
+
Amrap unbroken TnG power clean 225# (if you pause at all go to
airdyne, this needs to be FAST)
Airdyne 15 seconds @115%
Rest 3 min x4
*Round 1: 7/16 

*Round 2: 6/16
*Round 3: 6/16
*Round 4: 5/16
+
Rest 8 min
+
Amrap unbroken TnG power snatch 185#
Airdyne 15 seconds @115%
Rest 3 min x3
*Round 1: 165# 0/17
*Round 2: 165# 4/16
*Round 3: 165# 5/16

*Feeling a ton of lactic acid buildup in my quads. Set 3 of the Clean AMRAP started to get brutal. Frustrated that I missed on my 1st round of power snatches. That is just a case of my mind not being ready for it. I should consistently get 5 or more reps at that weight.

Training Video

http://vimeo.com/34388679

28 December

 

Training (230p)

1k Row (Z1)

2 Strict MUps OTMEM (x5)

1/2 Annie (75%)
25-20-15-10-5
U/B Double Unders

Abmats (Un-Anchored)
3:54

4 min amrap @85%:

10 wall balls

10 box jumps 20"

10 back extensions
*Round 1 = 3+20 Reps
*Round 2 = 3+20 Reps
*Round 3 = 3+23 Reps

Rest 2 min

4 min row @1:45 pace

Rest 2 min
*Round 1 Average - 1:45
*Round 2 Average - 1:45
*Round 3 Average - 1:44.7

x3 sets

(3 sets of each alternating back and forth…6 total sets of 4 on 2 off)

*The rows were difficult. Round 2 my lower back starting to get really tight but felt much better for Round 3. The rows were definately more than 85%, probably closer to around 90-95%. Felt good on the AMRAP, felt like it was a really good pace for 85% .Was able to stay consistent fairly easily. 

Rest 20m

Grip Work
For Time:
2 Rope Climbs (20 Feet)
4 Laps Endless Rope
550m Big Lap w/2 KB's (1.5)
15 Fat Bar Pullups (Add 5 reps for each time you put the bells down during Farmers Walk)
*6:53 (Didn't put the bells down at all. Crushed previous time of last week by almost 3 minutes. )

27 December

Training (230p)

Warm-Up

5m Kipping HSPU Practice

*I have worked Strict HSPU for months and haven't seen a huge improvement. My plan is to get really good at kipping HSPU and focus on those for a while. 

*Did max u/b set of Kipping HSPU and got 12

5m Z1

-10 OHD Lunges with PVC
-5 Slamballs (30)
-10 OHS w/PVC

A. Split Jerk 3, 3, 1, 1, 1; rest 2 min
*Didn't feel much better/different than last week.
**245x3/250x3/265x1/275x1(f)/275x1(f)
B. Strict Press @31x2, 3, 3, 3, 2, 1; rest 2 min
*150x3/160x3/160x3/165x2/170x1
C. Snatch balance 2-3x5; rest 90 seconds (80% effort)
*Could have went heavier but don't have jerk blocks and fucking hate coming back down heavy behind the neck. 

**185x3/3/3/3/3
+
1 min amrap TnG power snatch 115#
then...
3 rounds for time:
10 front squats 225#
30 double unders
10 toes to bar
*Totally forgot to start with the TNG power snatch AMRAP.....SHIT. I was so focused on gaming the damn front squats and doing them unbroken, completely forgot. This was a brutal wod without the snatches and I am pissed because it would have been alot tougher starting after the snatches. 

*6:19 (everything U/B except 1 mistake on 1st set of Double-Unders. Did them in my Oly shoes and not sure I would do that again or not.
+
20 min z1 airdyne
*AD broken (had to order some parts, should be up for Friday and Saturdays workouts. 

**Used Rower instead. Did 299 Calories and 4,755m.

*Good day today, felt decent. Was happy with the 3 RFT until I realized we forgot the fucking snatches.

Training Video

http://vimeo.com/34270701

26 December

Training (830a)


A. Front Squat 2.2.2 x4 Rest 4 minutes
*265 On All
B. "White"
5 Rounds For Time:
3 Rope Climbs
10 T2B
21 OHD Lunges w/45# Plate
400m Run
*21:27


**Had to do this for Jess' birthday. Each year, I let Jess pick a workout that she wants to do and then we do it together for her birthday. This year was different because I am doing your programming so I convinced her to do the strength work with me which I should get the Nobel Peace Prize for because that wasn't an easy sell. "White" felt good actually, was a little surprised. Rope Climbs weren't bad, went U/B on both T2B and Lunges for all 5 Rounds. 


C. CGDLx1/Pwr CLNx1/Squat CLNx1 OTMEM for 10 minutes. 
*Used 205# and it felt fairly easy. 

24 December

Training (1130p)


Warm-Up
15m Mobility


6m AMRAP
2 Strict MUps
6 AS
6 Push-ups
6 Box Jumps


Row 1k @97%  (goal is sub 3:10)
*3:04 (PR by 3 seconds)
**Kept pace around 1:33-1:34 and then sprinted the last 125m

Rest 20 min

3 rounds for time @ 97%
10 squat clean 135#
10 ring dips
*2:43
**Went U/B on everything but paused at the hips on a few of the Squat Cleans in 3rd Round. This really hurt the quads, had a ton of lactic acid in the 2nd and 3rd round. Dips felt great. 

Rest 20 min

"Fran" @ 97%
*3:14
**This was crazy painful. Mentally it took a lot to get up for this last part. Definitely a good test and was glad when it was over. Went U/B through first round and then broke up thrusters of second round 9/6. Pullups were U/B on all and felt pretty good. +
20 min z1 airdyne

*Had to sub rower as our Aerodyne broke yesterday. Will order a few parts and should have it up and running soon. 


*Felt good today after everything was over, definately a challenging week and feel like I am turning a corner a little bit. Can't wait to start next week.  

Training Video
http://vimeo.com/34252028

23 Dec

Training (230p)

Warm-Up
3m Accumulated HS Holds

6m Z1 AMRAP
6 T2B
8 Back Ext
10 Lunges

30" Depth Box Jumps


Warm up working on bounding drills
A. Deadlift 5, 3, 3, 1, 1; rest 3 min
*355x5/385x3/405x3/420x1/440x1
+
Amrap unbroken TnG power clean 225# (if you pause at all go to
airdyne, this needs to be FAST)
Airdyne 15 seconds @115%
Rest 3 min x3
*6 Reps/17 Cal -  6/16  -  6/13
+
Rest 8 min
+
Amrap unbroken TnG power snatch 185#
Airdyne 15 seconds @115%
*0-17 /  3-17 (165# PS) / 4- (165# PS)
Rest 3 min x317

Cool Down
1 Mile Run and 20m Mobility

*Felt good today, thought my numbers were fairly solid, except for the power snatch. Cleans felt great, much better than last week and I think there is more there. Snatches didn't go well, missed 185# and then decided to drop to 165 and it felt a little better. Quads got really tight during the 3rd AD in the clean set but then felt a little better for the last 3 rounds with the PS.  Was already thinking that tomorrow was going to be rough and then finished today and even more worried about the carnage that tomorrow will bring. Loving this programming. Weight is still at 232 which I can tell in my HS Holds but don't feel like it is fat that I have gained...

Training Video

http://vimeo.com/34147703

21 December

Training (245p)

Warm-Up

1-5-1 HSPU for Time

*6:36 Didn't feel that great today with these at all. 

20 Pistols

*Just tried to work the right leg which is the toughest when it comes to pistols for me. 

3 min amrap @85%:
10 burpees
30 double unders

*Round 1: 3 Rounds

*Round 2: 3 + 2 Burpees

*Round 3: 3 + 2 Burpees

Rest 2 min
3 min row @1:45 pace
Rest 2 min

*Round 1: 857m

*Round 2: 859m 

*Round 3: 860m
x3 sets
(3 sets of each alternating back and forth…6 total sets of 3 on 2 off)

*Since we have tomorrow off, I wanted to do some grip training so did this WOD after a 15m rest. 

For Time:

2 Rope Climbs (20")

4 Laps Endless Rope

550m Farmers Walk (1.5 Pood KB's+)

15 Fat Bar Pullups + 5 for each time put KB's down on Farmers Walk. 

(Put the Bells down 1x so ended up doing 20 Pullups. 

*9:36

*Grip was crushed coming back in from the FW, it took me a good 30 seconds before I even attempted to grab the bar. 

*Have been taking my supplements for the last 5 days and weighed myself last night. I was 232#. Not too worried about it as I don't feel like I am putting on unnecessary weight, but just wanted to give you a heads up so you were aware. 

Training Video

http://vimeo.com/34050892

20 December

Training (230p)

Warm-Up
3 Rounds:

5 Fat Bar Pullups
10 Ring Dips
15 GHD's

+

3 Rounds
5 Heavy WB (30)
5 Heavy SB (50)

A. Split Jerk 3, 3, 3, 1, 1; rest 2 min
*255(1-1-f)/255(1-f-1)/255(1-1-1)/270(f)/275(f)

**Have misses in slow motion below. Frustrating day because my split felt the best it ever has but receiving the bar soft caused misses. Not sure how to fix.
B. Strict Press @31x2, 5, 5, 5, 3, 3; rest 2 min
*135x5/5/5, 145x3/3
C. Power snatch x1/Hang power snatch x1/squat snatch x 1?Snatch
balance x2; rest 90 seconds x5 (80% effort, work on technique)
*Used 115#. Had to AMRAP first and then do part C following the AMRAP. Felt good.
+
1 min amrap TnG power snatch 115#
then...
5 min amrap
15 wall balls
15 kbs 2pd
(I want you working on going out too fast then recovering for breath
work.  So 1 min TnG snatch is at 110%, then right into the amrap at
97% for recover breathing while putting out high power)
*16 Power Snatches to start the AMRAP. I walked the 15 feet from WB to KBS each time in order to make sure I went U/B on both the whole time. Looking back, I may have been able to jog back and forth but it might have cost me in the end. Have the video of this below as well.
**3+15 WB
+
20 min z1 airdyne
*269 Calories

**Can you possibly give me a target wattage or target Calorie Range. Having a bit of a tough time determining Z1. I was able to hold a conversation during much of this so I think it was good....

+

Rested 15m and then hit 30 T2B for Time:

*:46 (U/B) Probably right at my max U/B. 31 would have been tough...

Training Video

http://vimeo.com/33998185

19 Dec

Training PM (230p)

Warm-Up

3m Accumulated HS Hold

*6:50 Total Time

5m Z1 AMRAP:
10 Lunges
10 Pushups
10 T2R
*3+10 Lunges

3 Rounds
AMRAP Strict MUps
AMRAP HSPU
*4/4 - 3/4 - 3/6

Warm up working on bounding drills
A. Front squat 2.2.2x3; rest 15 seconds/rest 3 min (~90%2rm weight)
*260/260/260
B. Clean grip deadlift x1/Power clean x1/Squat clean x1 (205#), 1
complex on the minute for 8 minutes

*8/8
C. 20 unbroken CTB chin ups x3; rest 4 min

*All 3 Sets U/B

Training Video

http://vimeo.com/33938370

17 Dec

AM (730a)

All at 110%
1 min amrap clean and jerk 135#
1 min amrap burpees
1 min amrap meters rowing
Rest 18 min x3
*Round 1 = 15/19/24(Used Calories on Accident) = 58  

*Round 2 = 15/18/29 = 62

*Round 3 = 14/18/25 = 57

The C&J didn't feel that great, I should have gotten closer to 20 at least in the minute. With "Grace" 8 weeks ago, had 22 at the :62 second mark. Just need to get more proficient with avoiding the damn Shoulder Press which crushed me today.

+
20 min z1 airdyne

*Tough to find Z1, think it was pretty close. Hit 225 Cals.

Training Video

http://vimeo.com/33864312

16 Dec

PM (230p)

Warm-Up

A. 3m HS Hold
B. 5m Z1 "Cindy"

C. Mobility

Warm up working on bounding drills
A. Deadlift 5, 5, 3, 3, 3; rest 3 min

*335x5/355x5/385x3/400x3/410x3
+
Amrap unbroken TnG power clean 225# (if you pause at all go to
airdyne, this needs to be FAST)
Airdyne 15 seconds @115%

*4 - 16/5 - 19/5 - 21/4 - 16/3 - 17
Rest 3 min x5

Accessory Work

A. Good Mornings: 95x6/6
B. Back Extensions: 12/12

Training Video

http://vimeo.com/33808409

*Felt good today. First time deadlifting in over 4 months other than Battle of the Border and CFC. 410x3 is a PR for me. Excited for this month of training. Strength is what I used to love and It is great mentally for me to get back at it.

14 December

PM (2p)
2 sets @ 50, 60
5 min amrap
15 kbs
15 box jumps 20"

*50% = 2 + 11 BJ

*60% = 3 + 6 KBS
Rest 3 min
+(rest exactly 3 min before next sets)
2 sets @, 70, 80
5 min amrap
Run 200m
10 burpee chin ups
*70% = 2 + 2 BPups
*80% = 2 + 7 BPups
+(rest exactly 3 min before next sets)
2 sets @90, 100%
Row 250m
35 double unders
*90% = 3 + 150m Row
*100% = 3 + 250m Row

Felt pretty good on these today. I feel as though I paced it pretty well.  Getting bloodwork tomorrow and then take Thursday off and start next cycle Friday.

For all sets focus on having a higher rate of breathing for high
turnover movements and slow to deep belly breaths on slow cyclical
movements)

13 December

Training AM (10a)
Mobility work
Single Leg Vertical Jumps
1RM Squat Clean: Didn't do, legs still crushed
1RM Push Press: 235
100 GHD's for Time: 8:40

*More there on the push press but triceps are still pretty beat up from the weekend. Took it easy on the GHD's. 

PM (330p)

12 December

Rest Day

*Still sore from Carolina Fitness Challenge. Did 30m AMRAP at 60% of:

350m Row
10 DL (95)
10 T2B
10 Back Extensions
10 Pushups
10 Air Squats

Felt alot better after doing this. I just had so much inflammation in my legs and lower back.

11 December

Brock takes home 2nd at the CFC

Rest Day

Carolina Fitness Challenge

Carolina Fitness Challenge
Event 1 (10a): 
3m To Find 1RM Clean and Jerk
*285*
Warmed up to 255 and then had to wait in line for 40 minutes before being able to execute. Had cooled down and was afraid to open heavier than 260. Opened at 260 and hit. Moved to 270 and came forward on the clean a little but the jerk felt fine. Decided to go to 285 and hit both the clean and the jerk easily. Should have opened heavier and ended at 300-305. Finished 28th in this event due to the sinclair scoring method. 


Event 2 (11:45a):
12m amrap of:
20 Squats with 45# Place
20m Lunges with Plate Overhead
20 Pushups with one hand on plate and then moving to other side (Plyo is what they called it but it wasn't a plyo pushup). 
I finished with 4 + 20 Squats and 1/2 trip of Lunges. 18th in this event. 
*Pushups got me here and the lunges weren't easy for me either. 


They cut the field to 50 and I was 18th going into the 3rd event in which they would cut the field to 10 following the 3rd event. 


Event 3 (330p)
21-15-9
-Heavy WB (30) to 10'
-DL (275)
-Burpees
As soon as 21-15-9 is finished, 2m to do max t2b
10m cap on 21-15-9 WOD. 
*Time on triplet was 8:51(16th Overall) and 35 T2B (2nd Overall)
**I gamed this wrong which was frustrating, I knew I had to do well to make up some ground but there had only been 5 out of the 30 that had gone before me to complete the triplet. I was the 2nd to last heat and I thought that if I was in the lead going into my last set of burpees I would slow down and catch my breath so I could crush the T2B. I was banking on some of the smaller athletes that were in the final heat not finishing the WOD. I could have finished the triplet about 20 seconds faster but chose to rest. I ended up losing 6 places in those 20 seconds to the last heat folks. They all finished. I missed the final wod by 2 points and finished in 11th. 


This was pretty frustrating, I know what you are going to say and I am with you 100%. This doesn't mean shit and last we checked, no free passes to the games for the winner of the challenge. I just hate losing. Especially to some of the guys that beat me. 


One thing that was surprising is how heavy the deadlifts felt. I feel like this has grown to be a goat of mine over the past 6-9 months. I am also going to add in more overhead lunges and pushups into my warm-ups so I can get better at them. 


I was pretty sore this morning and have been stretching today. Should be able to hit the double tomorrow.

9 December

Day before Carolina Fitness Challenge. Worked Clean and Jerk up to 215 and then did some mobility.

8 December

Rest Day

7 December

AM
A. Single leg broad jumps 10 attempts per side
B. Snatch grip deadlift x1/Power snatch x1; rest 2 min x5
C. Snatch grip deadlifts, 2x7; rest 2 min
D. Close grip bench press, 3x5; rest 2 min
*225/230/230/230/230

PM
60 minutes playing with the following movements (no failure, no hard breathing)
Muscle ups
Chest to bar chin ups
Turkish get ups
Kettlebell windmills
Kettlebell snatch
Ring dips
Handstand push ups
L-Sits

6 December

PM (315p)
2 sets @ 50, 60
5 min amrap
15 kbs
30 double unders

*50% = 4 Rounds

*60% = 4+5 KBS
Rest 3 min
+(rest exactly 3 min before next sets)
2 sets @, 70, 80
5 min amrap
Run 200m
10 burpees
*70% = 3 + 75m Run
*80% = 3 + 200m Run
+(rest exactly 3 min before next sets)
2 sets @90, 100%
Row 250m
15 box jumps 24"
*90% = 3+205m Row
*100% = 3+3BJ

Felt pretty good today. Pace was pretty consistent.

Training Video
http://vimeo.com/33254437

5 December

AM (10a)

A. Single leg vertical jump 7 attempts per side
B. Squat Clean 2x6; rest 3 min

*225/250/255/265(f,f,1)/265/270(1,f)
C. Push press 2x6 @31x2, rest 2 min

*170/175/185/195/205/215

*Should have went heavier
D. 20 ghd sit ups, rest 90 sec x5

*20/20/20/20/20, Had to break up the last 2 sets, 100 is a tough number for me.

PM (330p)
Handstand walking practice 20 min
+
10 min ring handstand push up practice
+
Accumulate 5 min L-sits
*25:15

*This was hard as shit for me. 

Accessory Work
A. Fat Bar Pullups
*5-4-3-2-1
B. Good Mornings
*95x8/8/8
C. BB Rows
*95x15/15/15

Training
http://vimeo.com/33221763

4 December

Rest Day

3 December

AM (7a)
Swim 10 min z1
+
Swim 25m @100%
Rest 30 seconds
x10
*All were between 18-19 seconds. Felt pretty good
+
Swim 10 min z1 continuous pace

Early afternoon
A. Build to a 1rm snatch
*Missed 225 3 times. Hit 215#. Didn't feel great, kept catching it soft OHD.

Late Afternoon
30m flying starts x5 reps; rest 90 seconds (start from a jog, when you
cross the starting line, sprint at 100% speed for 30 meters)
+
Run 300m @100%
Rest walk 4 min x4
Rest walk 10 min
Run 300m @100%
Rest walk 4 min x4

*These fucking hurt. 

55/45/47/47

rest
45/47/47/47

2 December

AM(10a)
A. Standing triple jumps 8 total attempts(alternate which single leg
lands first)

*All were around 24'.
B. Clean grip deadlift x1/Power clean x1, rest 90 seconds x5 sets
(work on same things as Wednesday)

*225/235/245/255(f)/255/260
C. Front squat 3x3; rest 3 min (work on getting deeper in the front squat)

*260/275/285
D. Weighted mixed grip chin up 3-5x4 sets; rest 2 min (alternate grip per set)
*45x5/5 , 60x4/4

PM (315p)
100 turkish get ups 1.5 pood, not for time
*26:58

**Saw a couple other guys do it in 28 and I picked up the pace....
+
10 toes through rings, rest 1 min x5
*Last set was harder than expected.
+
15 back extensions, rest 1 min x6

1 December

Rest Day

30 November

AM (10a)
A. Single leg broad jumps 10 attempts per side

*Max L-7'5/R-7'2
B. Snatch grip deadlift x1/Power snatch x1; rest 2 min x5
*155/165/165/175/175
*Felt a little better today. Still not great, but improving.
C. Snatch grip deadlifts, 3x5; rest 2 min
*185/215/235/245/255
D. Close grip bench press, 5x3; rest 2 min
*225/225/225

PM (3p)
60 minutes playing with the following movements (no failure, no hard breathing)
Muscle ups
Chest to bar chin ups
Turkish get ups
Kettlebell windmills
Kettlebell snatch
Ring dips
Handstand push ups
L-Sits
*Spent 6m at each exercise. Worked on form and didn't go fast.

29 November

Training

2 sets @ 60, 70
5 min amrap
15 kbs
30 double unders
*60% = 4 + 5 KBS

*70% = 4 +14 KBS
Rest 3 min
+(rest exactly 3 min before next sets)
3 sets @, 80, 90, 100%
5 min amrap
Row 250m
10 burpees

*80% = 3 ROUNDS

*90% = 3+100M ROW
*100% = 3 + 200M ROW

**Felt like I paced today fairly well. The last two rounds were pretty brutal. It was hard for me to pace the 60 and 70 percents. KBS and DU's are hard to slow down.

For all sets focus on having a higher rate of breathing for high
turnover movements and slow to deep belly breaths on slow cyclical
movements)

TRAINING VIDEO
http://vimeo.com/32878984

28 November

Training (Double)

AM(10a)

A. Single leg vertical jump 7 attempts per side
B. Clean pulls 3x3; rest 3 min

*235/265/285
C. Push press 3x3 @31x2, rest 2 min

*165/185/205
D. 20 ghd sit ups, rest 2 min x4

*Getting Better. All sets unbroken but not very fast.

PM (330p)
20 min amrap
3 muscle ups
3 handstand push ups (hands on 45# bumper plates to deep depth or 4"
of depth on piralletes)

*12 Rounds.  Definately got crushed by the HSPU. Starting kipping immediately. Muscle-Ups didn't feel great, went unbroken through about 8 rounds and then would miss an occasional 3rd rep. 



Basketball Game at 620p

28 November

Rest Day

*Have been working a ton on L-Sits. Jess and I try and do accumulated 3 minutes every other night. I definately feel as though my core is one of my goats and this could be an easy way to fix that.

26 November

AM(730a)
Swim 5 min z1
+
Swim underwater 25m
Rest 45 seconds
x8 (focus on relaxing your breathing into deep belly breaths out of pool)

*Made it all 8 times. 45 seconds was a tough interval as it didn't give much time to get HR down and recover.
+
Swim 10 min z1 continuous pace

Early afternoon (1130a)
A. Build to a 1rm clean and jerk

*275(This was my 1RM Clean Today, Didn't even come close to the Jerk)

*Strength was an issue yet again but this may have to do with the FS yesterday so I am not too disappointed. Definately need to get this number up in a hurry if I want to be competitive in anything CrossFit related.

Late Afternoon (130p)
30m flying starts x5 reps; rest 90 seconds (start from a jog, when you
cross the starting line, sprint at 100% speed for 30 meters)
+
Run 200m @100%
Rest walk 4 min x5
Rest walk 10 min
Run 200m @100%
Rest walk 4 min x5
*:35/:34/:30/:30/:30
*:28/:29/:27/:29/:27

25 November

AM (10A)

A. Standing triple jumps 8 total attempts(alternate which single leg

lands first)
*24'6 AVERAGE JUMPS

B. Clean grip deadlift x1/Power clean x1, rest 90 seconds x5 sets

(work on same things as Wednesday)
*225/245/255/265(GOT IT BUT TOO WIDE)/265(BETTER)

*STARTING TO FEEL BETTER BUT STILL NEED TO CONTINUE TO WORK

C. Front squat 3x3; rest 3 min (work on getting deeper in the front squat)

*255X3/285X3/285X3

*FELT BETTER THAN LAST WEEK. LAST SET OF 285 WAS PRETTY DICEY. FRUSTRATING TO SEE HOW MUCH I HAVE LOST HERE IN THE PAST MONTH OR SO.

D. Weighted mixed grip chin up 3-5x4 sets; rest 2 min (alternate grip per set)

*5/5/5/5

PM (1P)

80 turkish get ups 1.5 pood, not for time
*JUST UNDER 28 MINUTES

+

Accumulate 4 min L-Sit on piralletes
*TOOK CLOSE TO 10 MINUTES TO COMPLETE THE 4...

24 November

"REST DAY"

23 November

AM (10a)

A. Single leg broad jumps 10 attempts per side

*L(Max was 7'6) R(Max was 7'2)
B. Snatch grip deadlift x1/Power snatch x1; rest 2 min x5

*155/165/165/165/165 (These all felt like shit, not sure what I am doing wrong)
C. Snatch grip romanian deadlifts @32x1, 4-6x4; rest 2 min

*165/185/185/185
D. Seated barbell shoulder press (back not supported) @31x1, 4-6x4; rest 2 min
*95x7/115x6/125x5/125x5

PM (330p)
60 minutes playing with the following movements (no failure, no hard breathing)
Muscle ups
Chest to bar chin ups
Turkish get ups
Kettlebell windmills
Kettlebell snatch
Ring dips
Handstand push ups
L-Sits
*Spent 7 minutes at each station, nice and smooth, tried to have perfect form. 

TRAINING VIDEO
http://vimeo.com/32668197

22 November (Week 22 of OPT Training)

PM (330p)
3 sets @ 60, 70, 80
5 min amrap
250m row
15 box jumps 20"
*3 Rounds @ 60%

*3 Rounds + 100m Row @70%

*3 Rounds + 220m Row @80%
Rest 3 min
+(rest exactly 3 min before next sets)
2 sets @90%, 100%
5 min amrap
Run 200m
10 chin ups

*4+125m Run @90%

*5 Rounds @100%

*Felt pretty good for these, really focused on breathing and had a hard time doing this during the WOD. It is definately something that I need to continue to work on. The workout felt good, and I feel like I hit all 5 gears pretty accurately.

For all sets focus on having a higher rate of breathing for high
turnover movements and slow to deep belly breaths on slow cyclical
movements)

21 November

AM (10a)
A. Single leg vertical jump 7 attempts per side
B. Clean pulls 3x3; rest 3 min

*245/275/295
C. Push press 3x3 @31x2, rest 2 min

*155/165/175
D. 20 ghd sit ups, rest 2 min x4
*20/20/20/12-8 (Had to break up the last set)

 
PM (4p)
50 handstand push ups for time

*11:58

Tried to be smart and do 2 hspu every 30 seconds. At about the 30 rep mark, had to take a longer break and start kipping. 

+
50 turkish get ups, NOT for time 1.5 pood
*17 minutes

20 September

"OFF"

19 November

"Cobb" WOD Fundraiser for Erin. Raised 15k and over 300 participants

AM (830a)
Swim 1k @80% effort
*Tough to guage 80% inthe pool for me but did this in 26 minutes.

Early Afternoon (Noon)
Build to 1rm snatch
*75/95/135/165/185/195/205/215(f)/215/225(f)/225(f)/225
*Didn't start to feel good until about 205. Missed 225 twice before hitting it fairly easily.

Late Afternoon (5p)
30m flying starts x5 reps; rest 90 seconds (start from a jog, when you
cross the starting line, sprint at 100% speed for 30 meters)
+
Run 200m @100%
Rest walk 4 min x4
*:33/:29/:28/:29
Rest walk 10 min
Run 200m @100%
*:30/:29/:29/:29
Rest walk 4 min x4

*I needed the snatch today to build my confidence a little bit. It had been a pretty rough week and I was able to end it on a positive. I am really looking forward to next week and continuing with my training. I am hungry to get back to where I was in relation to strength.

18 November

AM (730a)
A. Standing triple jumps 8 total attempts(alternate which single leg
lands first)
*24' Left Foot First/23'9 Right Foot First
B. Clean grip deadlift x1/Power clean x1, rest 90 seconds x5 sets
(work on same things as Wednesday)
*225/235/250/255(f)/255
**Felt really weak with this today. Not sure if it is just some mental shit with losing 10# from the fast or what was going on.
C. Front squat 3x3; rest 3 min (work on getting deeper in the front squat)
*This felt really heavy. 245/255/265
**Lost a shitload of strength on this since the last time I did FS...
D. Weighted mixed grip chin up 3-5x4 sets; rest 2 min (alternate grip per set)
*45# weighted vest. Hit 5 all four sets.






PM (4p)
50 turkish get ups 1.5 pood, not for time
*This started off pretty shaky, didn't feel very stable for the first 10-15. The last 35 felt much better. Took my time and ended up around 20m.
+
30 muscle ups, not for time...perfect reps
*Very frustrated with this. On Oct 24th, I hit this in 8:38 and I could have went faster that day. Today, It took me 11 minutes and they felt like shit.
+
4 min static handstand accumulated time
*This was really tough and I will most definately start to incorporate this into my training once a week as extra skill work. This took me 8:11 to complete the 4m of accumulated time.


Overall, this was a pretty frustrating day. I know I need to look long term with the fast and the effects of it having on me but right now it is hard to look past how much strength I have lost. I will stay focused and hit these workouts as hard as I can and I am sure it will all come back, I am just frustrated with my performance.

17 November

"Rest Day" 

Had a basketball game tonite and felt decent. Other than being a little more out of breath than usual, my body felt pretty good. Usually pretty banged up the following day but felt great Friday.

16 November

Moto

Day 3 Post Fast

Eating is back to normal. Feel good, no noticeable difference compared to pre-fast. 

Training AM(945)

A. Single Leg Broad Jump: Right Max (7') /Left Max (7'5)
B. SGDLx1/Pwr Snatch x1: 155/165/175/175/185(f)
C. SGRDL @32X1, 6-8x3; Rest 2m 175x6/6/6
D. Seated BB SP; 115x7/125x7/135x5

Training PM(330)
60 Minutes Playing with the following  movements (No Failure, No Hard Breathing)
-Muscle Ups
-C2B Pullups
-Turkish Get Ups
-KB Windmills
-KB Snatch
-Ring Dips
-HSPU
-L Sits
*Went nice and easy through here. Felt good, got a good sweat going and didn't push very hard. Feels great to get back into the swing.

15 November

Day 2 after Fast:
Still felt really good with no stomach or gut issues with introducing food again. Don't notice any difference from the fast as of yet other than being a weak, skinny bitch after losing 10 pounds. Have began the 10# amrap to see how quick I can put back on the weight I lost. Added more protein and some fats in tonite. Continue to feel good. Did some light training.

2 Strict U/B Muscle-Ups
2 Strict U/B HSPU

*Completed 13 rounds and then hands starting getting a little beat up so I cut it short of the 15 that I anticipated doing.

14 November

Off the Fast for 1st Day. Started eating more vegetable soup and integrated some lean protein. Felt great all day. Great to be able to eat food again.

Training(3p)
"Off"
Went for a light 1 mile run and then did a 10m triplet of:
5 Ring Pushups
5 DH Pullups
5 GHD Sit-Ups
*Completed 8 Rounds but kept it really low intensity

13 November

Day 5 Of Fast


*The fast ended tonite at 730p....
*I had Orange Juice at 530p and my first meal (Vegetable Soup) at 630p. This was the best tasting dinner I can ever remember having. I had seconds at 630p and I have set my watch for 90 minutes to see how I feel. I am going to have one more bowl of Vegetable Soup as well as some mashed Sweet Potatoes before I go to bed. 


Weight Loss over Fast: 10 Pounds
*I am going to eat as much clean, paleo food as I can over the next 10 days. Should be back at previous weight in 2 weeks. I am anxious to get my bloodwork done in a few weeks and see if there were any changes. 

12 November

Day 4 of Fast


*This was by far the worst day. Everything makes me hungry and I can't drink anymore of that maple syrup shit. I am actually surprised at how close I was to throwing in the towel and stopping the fast.  I had myself convinced that since I can cut a workout if I don't feel it, I could "justify" cutting the fast....I didn't though, made it through the day. 

11 November

Day 3 Of Fast


Really, the answer to my hunger is Water, Maple Syrup, Lemon Juice, Cayenne Pepper? I think I would rather go hungry..

10 November

Day 2 of Fast


*Not Fun

9 November

Started 5-Day Fast to clean out my liver of Lactate.

So far, it is horrible. I am very hungry....4 more days

8 November

Awesome Training Weekend with James

Rest Day
*Travel back to Charlotte

7 November

MAP Testing at CF 480
Did 5 Sets of:
5 Pullups
12 Lunges
20 Double Unders
4 Minutes per round with 2 minutes rest inbetween. 

Each Set had the pace pick up and intensity raised.

6 November

Loved the Hiking in Scottsdale

"Rest Day"

Went on a hike in the Tonto National Forest.

3 Hours

5 November

You don't get this in Charlotte

CF 480

1RM Bench Press

*315 (f)

85% Test (Used 305#)

10 Reps

1RM PC

275#

Triple Jump

Broad Jump

Single Leg Broad Jump

4 November

CF 480
1RM Back Squat
385 (f) (Used 365 as 1RM)
85% 1RM Test
8 Reps

3 Rounds of:

250m Row
15 Burpees
25 KBS (2)
15 Burpees
250m Row
*4:06
Rest 12m
Repeat
*4:20
Rest 12m
Repeat
*4:22