30 Sep

Warm-Up
500 Double-Unders
*Every break = 5 hips to rings
244/305/410/500

AM (830a)
A. freeze box jumps onto 30" box, step down x 6/set; rest 90 sec x 3 - 1/4 squat, pause for 1 sec, then explode up, open hips
*Felt good, could tell my hips were tight but still wasn't tough.
B. SL jumps ONTO box - you choose height; jump oof R, step down, jump off L, step down x 5/leg per set; rest 1 min x 3 - add height to box over time;
*Used 30" on all 3 sets.
C. HPS x 3 - sit for 2 sec in bottom each catch x 3 sets - 80%; rest 90 sec
*Wasn't sure where to start here, used 135/155/155.
D1. OHS @ 30X1; 5-6 x 5; rest 20 sec
D2. CTB Chin UPs x 15 x 5; rest 4 min
*OHS crushed me, I couldn't get my shoulders to loosen up and I kept losing the weight forward. My wrists bothered me and just never felt comfortable. Stayed at 205 for all 5 sets. Frustrating but I understand that this is what happens when I neglect wrist mobility and hip mobility. I have really been focusing on MUPs and Gymnastics work in my warm-ups and have been doing less hip and shoulder mobility.

PM (3p)
3 unbroken MU's
rest 30 sec
5 pistols per leg
rest 30 sec
8 GHD sit ups
rest 1 min x 5 @ easy pace
*Felt fine, R Leg pistols are terrible. L Leg is no issue. Just need to keep working the R Leg.
+
HSPU on 2 plates - head to floor, closer grip - 1 at a time for 30 tough reps*A Fucking BloodBath....took well over 30 minutes.
+
L sit practice on parallettes - 5 min
*Haven't worked on these in a while and it shows. Yet another gymnastics move that my big ass is not good at.


TRAINING VIDEO
http://vimeo.com/29860802

29 Sep

"Rest Day"

-Felt great to have this day off, my body was pretty stiff from M/T/W of this week. Should have done more stretching and mobility. Need to incorporate more of that on my off days.

28 September

Training AM(830a)

Warm-Up
3 Rounds

3 Strict MUps

15 Clapping Pushups
30 Abmats

A. 30 m accels from push up position - get up to 95% speed by 30 m; walk back x 3/set; rest 2 min x 3 sets

*Felt good here, have video of first set of sprints

B. Hurdles - 3 feet apart - 20" high x 5; high knee rebounds - 3 sets of 5 per set; rest 2 min x 2

*Used blocks that were 22" high and 3 feet apart.

C. HPC x 1/FS x 3; rest 3 min - 4 sets

*185/205/215/225

**Probably should have started a little heavier, next time will start around 215-225#.

D1. Clean GRip DL TnG - 225# x 8-12; rest 10 sec

D2. Ring Dips - amrap x 3; rest 4 min

*DL felt easy, Ring Dips were done with the first being a M-Up. 17-15-13 Reps per Round.

PM (230p)
Warm-Up
2 Rounds
2 Legless Rope Ascents (20 Feet)
4 HSPU
8 K2E
16 Push-Ups

15 min handstand walk practice

+

Run 400 m @ 80%

walk rest 2 min x 4*1:24/1:23/1:27/1:26

+

10 min handstand walk practice

+

Run 400 m @ 80%

walk rest 2 min x 4
*1:25/1:25/1:24/1:24
Runs Felt pretty good, the last time we had 400s it was a struggle to stay under 1:30, today wasn't bad. 

+

5 min handstand walk as far as possible
*50 Yards
**Have practiced this quite a bit in the past but it has been a month or so since working on it. Felt great today. Thought for sure because of the time that my shoulders would be smoked by the 5m distance test but it went well. 

Training Video
http://vimeo.com/29750208

27 September

Training PM(2p)

30 sec amrap clean and jerk - 115# - TnG perfect form but fast
30 sec amrap box jumps - 20" - high speed non stop
60 sec burpee broad jumps constant pace!
rest 7 min x 3 - each set all out - walk rest actively b/t sets

Training Video

http://vimeo.com/29685339

*Felt good today, it was a shorter day which was nice. The jerks felt good at 115#  wasn't too much trouble to go straight through. The burpees broad jumps hurt at the end but overall feel really good. I have been incorporating the following warm-ups and will continue to do so until you tell me now to. 

Mondays/Fridays

3 Rounds 

3 Muscle-Ups

6 HSPU

12 T2B

Tuesdays

3 Rounds

2 Strict Muscle-Ups

4 HSPU

8 GHD Situps

16 Push-Ups

Wednesdays/Saturdays

2 Rounds

5 Muscle-Ups (Singles)

10 K2E

5 HSPU

10 Burpee Pull-Ups

26 September

Training PM (130p)

A. freeze box jumps onto 30" box, step down x 6/set; rest 90 sec x 3 - 1/4 squat, pause for 1 sec, then explode up, open hips

*Felt good
B. SL jumps ONTO box - you choose height; jump oof R, step down, jump off L, step down x 5/leg per set; rest 1 min x 3 - add height to box over time

24" on 1st and 2nd Set. 30" on last set
C. Power Snatch x 1/OHS x 2/Snatch x 1; rest 90 sec x 4 - only last set 90% effort

*155/155/165/175

*Really tried to focus on my landing position and I think it is getting better.
D1. Paused FS @ 32X1; 3-5 x 4; rest 2 min - tight spine!
D2. Pronated Med GRip CTB strict CHin Ups @ 22X0; 3-4 x 4; rest 2 min

*FS were brutal. I underestimated the pause at the bottom and it was a kick in the balls for sure. 225# on all for 4 reps each set. Strict C2B are actually getting better. I got 5/4/4/5

Training Video
http://vimeo.com/29676848 

 

24-25 September

Rest Days

Felt good to have two rest days. My body really hasn't been sore but it was just nice to relax and reset for two days. Was getting antsy on Monday morning and was definately ready to get back at it. Foot has healed up and I have no other nagging issues.

23 September

Training (230p)

800m Run

50 C2B

150 Double Unders

50 C2B

800m Run

Time - 17:48

Training Video

http://vimeo.com/29500622

Felt pretty good today, the runs I took slow to try and save some energy for the C2B Pullups. Tried to cut my rest time down as much as I could and ended up hitting alot of 2s,3s,4s on the Pullups.

22 Sep

"Rest Day"

OPT 21 Sep

AM Training (10a)

1RM Clean and Jerk

*225/255/275/285(f)

**I failed at 275 3 times before I got it. The jerk portion of it actually felt good every time and I can't see why I failed. Very frustrating that I only got to 275#. The clean didn't feel bad, even after 4 attempts at 275 and then going to 285, the clean wasn't too bad. I didn't feel rushed or out of breath before the jerk, I just couldn't get the bar overhead. It has been a frustrating week so far.

1RM Snatch

*165/185/205(f,f,f,f)

Didn't feel comfortable at all. 

PM Training (3p)

10 Rounds for Time:
500m Row
15 Push-Up Burpees
*32:20
This was a bloodbath, tried to stay consistent with the row splits but they went from 1:50-2:00 by the end.

Training Video

http://vimeo.com/29402508

20 September

Baker after the 300 FY

Crowder after the 300 FY

Tester 1

AM (1030a)

21-15-9

Power Cleans (155)

Ring Dips

*5:52

Training Video

http://vimeo.com/29325942

Tester 2
300FY on AD
*252


Today was definately humbling for me. In the morning tester, I competed with Tristin and Baity and got beat by both of them in this WOD. I am not sure if it is the fact I have been doing alot of weakness bias training or what but I feel as though there are multiple athletes in my gym alone that are better than me. I know that this is just the mental side of CrossFit messing with me and I know that it doesn't matter but I hate losing and between HSPU, Ring Dips, or whatever else, I have been struggling with the workouts for the past few months. 


Then we get to the 300FY and I came into that thinking that I could push past the barrier that was sure to hit me and in the end got beat up pretty bad by it. Looking back on it, I am not sure how differently I would have played it but the lactic acid was crazy 3 minutes in.

19 September

Rest Day

18 Sep

AM

Run 400 m @ 80% x 2; rest 90 sec

+

Run 400 m @ 95%

rest 5 min x 6 - hold same times as last week
*Sub'd 30s AD Sprints because of my foot. Got between 30-34 calories on all. Will be able to start running again this week. 

PM

A. FS - 3 x 3 @ 80% - loosen legs up
*265 on all. Felt heavy..

B. Hang SQuat clean tech work - get out of full bottom fast
*Worked up to 205 and just worked on speed. 

C. CTB Chin Ups - 15 unbroken x 8 sets for time
*Completed 5+11 in 18 Minutes. Called it at 18 minutes. 

D. HSPU - AMRAP in 10 min strict and tight!
*23...I am going to start doing HSPU every day in a warm-up. Just don't get why these have been so bad for me over the past year.  

Training Video
http://vimeo.com/29272874

17 Sep

Fight Gone Bad 6

It actually worked out really well because I wasn't sure if I was going to be able to do box jumps or not with my foot tore up. It was an outdoor venue and they changed the box jumps to double-unders. Didn't feel too bad, got pretty winded but still scored 535 with using a rope that was about a foot too short for me.....

Fun event, great turnout from the two boxes and the other 11 that are in Charlotte. Stretched really well after and feel pretty good today. Back is a little sore but should be good to go.

16 Sep

AM(930a)

Swim as far as you can underwater

rest 90 sec x 8

*25m/30m/30/m/35m/35m/40m/30m/35m

+

100 m free style time trial with dive entry

*1:26

PM (430p)

FGB practice - reps and speed and transition practice

(go 20 sec per round at pace needed for Sat)

*Did all 3 rounds with 23 seconds at each round. 

Wasn't too sore from the first basketball game, it felt good to get out of the gym and play some ball for a little bit. I iced my ankles when I get home to prevent any stiffness the following day. Knees and ankles felt fine. The only issue was my feet had some hot spots from the lateral movement and not being used to the shoes. I haven't been able to run or do box jumps the last few days because of the blister on the pad of my foot but it will be good to go soon.

15 September

AM (11a)
7 sets @ 100%:
Row 300 m
rest 5:15 b/t sets
*Splits were:

1. 47.7

2. 47.8

3. 48.6

4. 50.1

5. 51.8

6. 50.8

7. 53.2

These hurt WAY worse than I anticipated, really, really bad...

PM
B-BAll

14 September

Rest Day Today

13 September

PM (1230p)
A. Jerk from rack - 2,2,2,2; rest 3 min

*255/255/255/260
B. Push Press - build to a tough single in no more than 3 sets

*225/235/250(PR)
C. CTB CHin Up ladder for time - 5-10-15-10-5-10-15-10-5

*6:55
D. FLR on floor  - 5 min accumulated

*Completed

I can't seem to get the depth on my jerk, each time I get a little more comfortable but still struggle as I get heavier. I think the more I do this, the better I will get. I have a really hard time coming back down to my shoulders on multiple reps. 

Training Video
http://vimeo.com/28999599

12 September

AM (930a)
Swim 500 m time trial

*10:12

Never done this before and it felt pretty good, I can definately get it under 10 minutes next time. Freestyle the entire time.

Noon (1245p)
6 sets @ 100%:
5 TNG DL heavy
10 burpees AFAP
Row 150 m AFAP
rest 7 min b/t sets

1st Set: 335 - 60 Seconds

2nd Set: 355 - 64 Seconds

3rd Set: 355 - 58 Seconds

4th Set: 63 Seconds

5th Set: 63 Seconds

6th Set: 67 Seconds

*Felt a big dropoff in my energy on the 5th and 6th set.

PM (730p)
Run 20 min @ Z1 easy pace easy breathing - like 70-80%
*Felt good, went a little over 2 miles

Good day today, lats are a little sore from Pullups on Friday and Rope Climbs on Sunday but will be fine by tomorrow. 


Training Video
http://vimeo.com/28962506

11 September

My teammate and our cheering section

31 Heroes WOD:

31m AMRAP of:

8 Thrusters (155/105)

6 Rope Ascents (15 foot)

11 Box Jumps (30/24)

*1 Partner completes AMRAP while other partner runs 400m with (45/25) plate. Runner switches and picks up where their partner leaves off with the AMRAP. 

This went well, we got just under 9 rounds completed. The thrusters got heavy towards the end but the rope climbs and box jumps weren't bad at all. It definitely makes things easier when your wife is on board with your training. She has put up with a ton over the past 18 months and I am very thankful she supports me in what I love doing. The most frustrating part of our relationship is that I think she has a much better chance of ever making the games compared to me but she never gives herself the credit she deserves.....just two different schools of thought.

9 September (Week 11)

AM (930a)
Run 400 m @ 80% x 2; rest 2 min
+
Run 400 m @ 95%; rest 6 min x 6
*Subbed 30 Second Aerodyne Sprints due to weather. First 2 sprints at 85%, last 6 at 95%. Calories on each sprint: 29-29    33-29-32-30-30-34
 

PM(330p)
A. Jerk from rack - 2,2,2; rest 3 min

*245x2/255x2/255x2
B. Jerk - build to a tough single in no more than 2 more sets

*275/295
C. CTB chin ups x 20; rest 3 min x 5

1 Set U/B, Sets 2-5 Broken

Felt pretty good today, aerodyne took alot out of me but by the time the jerk came around, body felt fine. I can't seem to get 310# on my jerk. It easily goes overhead but my form breaks down and my lead leg just doesn't get out far enough to get me in the right position. I will get 310# in the next 3 weeks for sure.

Training Video

http://vimeo.com/28836498

8 September

Training(330p)

A. Squat Clean Cluster - 1.1.1.1 x 6 sets; rest 4 min - 10 sec b.t reps - fast out of bottom

*225/230/235/240/245/250/245

B. Thruster - build to a tough one from the rack in 10 min

*245#

+

for time:

Row 250m

25 burpees

Row 250 m

25 burpees

Row 250 m

*5:05

Felt great to get back in the swing of things and start this next cycle. Looks like a brutal 2 weeks or so and I am anxious to see how my numbers/times stack up.

Training Video

http://vimeo.com/28793593

7 September

Training(4p)

A. OHS AMRAP at 135#
*33 reps
B. 5 Sets of 25s Amrap Pullups, 35s Max Meters Rowed. Rest 8m B/T sets

*17/210 - 18/211 - 17/214 - 16/208 - 16/207

4th and 5th sets were tough, but stayed pretty consistent.

6 September

Today was a make-up day for some things that I missed while I was gone in California. Didn't want to go too hard since we are starting a new program tomorrow. 

Training (1030a)

A. Push Press: 

*225x2/2/2 240x1/245x1/250x1(fail)

B. GH Raises 15-20 (x3)

C. GHD Sit-Ups 30 (x3)

D. Ring HSPU 10 Sets AMRAP each

*Very tough for me, got 1-2 each set.

2-5 September

Trip To California

This past weekend, a good friend of mine from the Marines got married out in California so Jess and I made the trip out on Friday and got back Monday afternoon. It was the first trip away from the gym and outside of our routine in close to 9 months. I wasn't sure how I would handle being out of my routine but it really turned out great and I think it was exactly what I needed. I definately strayed from my diet and for the first time in close to a year, had consecutive cheat meals. For Saturday and Sunday, I didn't care what I ate and I wasn't sure how my body would respond to that but it really hasn't affected me at all as far as I can tell. I am back in the swing of things as of Monday night and will hit it hard Tuesday. As far as training goes, we had a pretty busy schedule while we were there so I did my best to fit something in whenever I could.

Friday, 2 September
A. Front Squat 3-2-1-2-3
*275x3/295x2/315x1/305x2/285x1
B. For Time:
30 OHS (95)
30 Pullups
30 KBS (1.5)
30 Box Jumps (24)
30 DU's
4:14 (All Unbroken)
*This is the WOD that the coaches from Beach CrossFit were doing so I just jumped in with them.

Saturday, 3 September
Did a 25 minute bodyweight beach wod. Lots of plyo drills. Broad jumps, burpees, etc. etc.

Sunday, 4 September
"Off"

Monday, 5 September
"Off"

1 Sep

AM (930a)
A. Back Squat with Chains @ 20X1, 3 reps @ 60% 1RM x 6 sets, 60 sec

*230+6-# Chains on all 6 Sets
B. Close Grip Bench Press @ 30X0, 5-4-3-2-1, 240 sec

*195x5/205x4/215x3/225x2/235x1

PM (3p)
3 sets:
60 Double Unders
45 Box Jumps - 20"
30 Wall Balls - 20#

Rest 12m b/t Sets

* 2:17

  2:15

  2:18

Training Video
http://vimeo.com/28477641