31 October

Feel better today but still pretty sore from the weekend. Did some active recovery on the rower:

150m Row
Rest 1m
*Average pace started at 2:15 and then dropped :5 all the way down to 1:25. Rowed approximately 2k meters and then did 30m of mobility.

30 October

Was very sore this morning. Lower back and Abs were crushed. Tried to ice and do as much mobility as possible.

29 October

"Battle at the Border"

"Battle On the Border"
CrossFit Charlotte Competion

Recap

WOD 1:

5 Rounds

6 DL (295)

15 GHD

30 DU's

*Time - 6:15

Finished 5th overall in this event. Didn't break anything up but GHD's are what slowed me down.

Rested 2.5 hours

WOD 2:

12m AMRAP

-20m Prowler Push (230#) on Concrete

-7 PC (155)

-20m Prowler Push

-7 Burpee Jump Over abmat

*5+1 PC

**Went in first RX'd heat in first 3 wods and it was tough not having a number to shoot for. This really fucked with me on the wod because I had no idea how to pace it. I let the prowler and burpees get to me. I finished 7th overall on this wod.

Rested 3 Hours

WOD 3:

5 Hill Sprints (20m)

30 WB

30 Over the Box (24")

4 Hill Sprints

25

25

3 Hill Sprints

20

20

*Time was 7:55

**2nd overall on this WOD. Wouldn't have done anything different. Paced the runs, U/B on WB and just got slowed down on set of 30 and 25 Over the boxes. Did the last 20 over the boxes U/B

Rested 2 hours

WOD 4:

4m AMRAP of Nate

*4+2 HSPU

M/Ups felt great, HSPU felt good for all 4 rounds, kipped probably 2 or 3 but didn't break up anything. Probably took a little too much rest to get ready for other 2 amraps. I was 6/12 on this one.

Rest 1m

4m Amrap of

7 DB Thrusters (35)

1 Rope Climb (15 ft)

*6 Rounds

**Felt great here, thrusters hurt and breathing was the only thing that kept me from going faster. Grip and muscles felt fine. Was 1st in this part.

rest 1m

4m Amrap of Ground To OHD (95#)

*51 Reps (2nd Overall, only guy to beat me took 2nd AMRAP off completely to rest for 3rd...)

**Snatched first 6 and then C&J last 45. This really hurt but i was able to go to a pretty dark place after all the shit you have put me through over the past 4 months.

28 October

Single

930a
A. 5-10-5 Shuttle Drill

B. 30 Yard Sprints from Seated Position
C. Hang Squat Clean 3 fast ones x2
185# on both

*This was just a light prep day for the comp tomorrow. Feel good, nothing hurting before the comp.

27 October

"Rest Day"

26 October

AM (930a)
A. 10 min practice single leg double unders (5 min per side)
B. Single leg vertical jumps 10x3/leg, rest 15 seconds minimum between sides
C. Snatch Balance 5x3, rest 2 min
*These didn't feel very good. Worst part was coming back down. Need to get Jerk Blocks...
*135/165/165/175/185
D1. Romanian Deadlifts @42x1, 5x4; rest 2 min
*185x5 on all
D2. Close Grip Bench Press
@31x2, 3-5x4; rest 2 min
*185x5/205x5/215x4/225x3

PM
15 min handstand walking practice*Shoulders were toast after the first couple attempts...must have been from the Jerks this week.
+
100 ring push ups for time
*Felt pretty good here, time was
+
10 min amrap strict pullups
*64 Reps
+
100 back extentions for time
*Paced it wrong, did 52 and then was crushed for the last 48. 3:25


Training Video
http://vimeo.com/31167852

25 October

Single (10a)

20 double unders
20 burpees
20 pullups
20 calories on the airdyne
Rest 7 min x3
*Round 1 - 2:12

*Round 2-  2:07

*Round 3 - 2:43

**Round 3 really hurt and I just let myself get beat on the pullups. Couldn't get my air after the burpees. This WOD crushed me but felt like I recovered decently for the second half.
Rest 15 min
15 unbroken hang power clean (fast and smooth)
500 meter row sprint
Rest 7 min x3

*Hang Power Cleans are by far my favorite exercise but started too light with 135#. 155# felt much better and maybe should have even gone to 165# or 175# for later rounds. Tried to keep the row consistent. 

*Round 1 - 2:03 (1:36 Row)
*Round 2 - 2:09 (1:37 Row)

*Round 3 - 2:10 (1:38 Row)

*Training Video
http://vimeo.com/31099853

Great day today and felt like I got a ton out of days like today. Found areas to improve on mentally and can feel myself getting better.

24 October

AM (930a)

A. Standing triple jump, 10 attempts to achieve max distance, two foot

take off, land and jump off one foot, land and jump off opposite foot,

record distance

*Hi - 26'2 (9th Jump) Lo - 24'7 (2nd Jump)

B. Push up position 30 yard sprints (start from bottom of a push up

and sprint 30 yards, attempt to get to top speed afap)

*Wasn't sure how many to do, we did 4

C. Hang power clean x2/Jerk x2, x5 sets; rest 2 min

*205/215/225/235/245(x - 1)

D1. Front squat @32x0, 3-5x4; rest 2 min

*230x4/245x4/255x3/260x3

D2. Weighted mixed grip chin ups @31x2, 3-5x4; rest 2 min (alternate per set)

*4/4/4/4

*The morning session went well. Took a while to get warmed up but felt better as session went on. Doubles for the Hang Power Clean were tough not to drop after 1st Hang Power Clean. Jerks didn't feel great. Wrists felt stiff and went back to fingertip jerking. Failed on my last jerk at 245.

PM

30 muscle ups for time
*8:38 (12m PR)

**Broke up into (4-2-4-2-4-2-4-3-3-2)

+

1-5-1-5-1 Unbroken HSPU Ladder for time
*13:50

**Kipped about 6 of the last ladder

+

20 ghd, rest 90 sec x3
*Last 20 was tough but all unbroken

+

b-ball game after

Training Video
http://vimeo.com/31048595

22 October

AM (7a)
Swim 20 min with bilateral breathing:
Attempt to swim continuously for the entire period
*Swam entire 20m and made it 800m

PM
A. Find a 1rm split jerk from the rack in 7 attempts
205/225/245/265/275/290/300(x)
+
"Diane"
21-15-9

DL (225)

HSPU

*9:56
Rest 15 min
90 calories on the airdyne for time

*2:36

*Jerk finally started to feel better and was able to hit 290. Missed 300 but not by much. The aerodyne was brutal today, crushed my legs and even more lungs. Diane frustrating....am getting better at HSPU but this WOD definately exposes how shitty they are. 

Training Video
http://vimeo.com/31023912

21 October

AM (930a)
A. Single Leg Broad jumps, 20 attempts to achieve max
distance(10/side); rest 20 seconds minimum between attempts
*Left Foot (Hi-7'2/Lo-5'9)  Right Foot (Hi-6'11/Lo-6'4)
B. Single leg bounding, 5 jumps x 7/leg
C. Power Snatch 2x5; rest 2 min (build up to a 2rm for the day)

*135/145/165/175/185(f)
D1. Snatch Grip Deadlift @31x1, 3-5x4; rest 2 min

*205 on all
D2. Push Jerk @31x2, 3-5x4; rest 2 min

*145/165/165/175

*Morning training went well, a little tight for the snatches but didn't feel too bad. SGDL is definately getting a little better on my hands but still that is the limiting factor for sure. Push Jerks are a little better, I am gaining some flexibility in my hands and was able to jerk with more of the bar in my hands which felt great.

PM(3p)
15 min work on levers front and back on rings
+
30 min alternating back and forth at a steady lowe breathing pace between:
Chest to bar pullups
Ring dips
knees to elbows
L-sit holds

*This was tough for me to guage. I just went slow and did sets of 7 on the C2B/RD/K2E and then did a max hold for the L-sits each round. I finished 10 rounds for a total of 70 C2B/RD/K2E and accumulated roughly 2:15 on the L-Sits. Ring Dips and C2B are getting noticeably better.  

Training Video
http://vimeo.com/30930072

19 October

CrossFit Vitality vs. CrossFit Davidson Throwdown

AM (930a)
A. Standing triple jump, 10 attempts to achieve max distance, two foot
take off, land and jump off one foot, land and jump off opposite foot,
record distance
*All between 24'6 and 25'6
B. Single leg bounding, 5 jumps x 5/leg
C. Hang squat clean x2/Front squat x2/Jerk x2, rest 2 min x5*205/215/220/220/220
D1. Front squat @32x0, 4-6x4; rest 2 min
*225x4/235x5/240x5/250x4
D2. Weighted mixed grip chin ups @31x2, 4-6x4; rest 2 min (alternate per set)
4/4/4/4

Training Video
http://vimeo.com/30811130/settings


 
PM (3p)
10 rounds… not for time:
10 toes to bar
20 walking lunges
5 hspu
5 ghd sit ups

18 October

30 burpees afap
*1:10
1 min airdyne 110%
*30 Calories
Rest 7 min
Max Rep unbroken kipping chin ups
*30
50 meter prowler push 90# per side
400 meter run @100%
*1:50
Rest 7 min
30 burpees afap
*1:28
1 min airdyne 110%
*30 Calories
Max Rep unbroken kipping chin ups
*24
50 meter prowler push 90# per side
400 meter run @100%
*2 minutes
Rest 7 min
Row 750 meters for time
*2:25

Training Video
http://vimeo.com/30809881

This was tough, the burpees crushed me for the aerodyne and just couldn't get that damn thing moving as fast as I wanted. Pull-ups were more breathing and lungs not the grip. Prowler was brutal on the turf with 180#...The 750 row felt alright but I hit a big ass wall with about 400m to go. Just a good kick in the balls on this one

17 October

AM (930a)

A. 10 min practice single leg double unders (5 min per side)
*Thought I would be better at these since I am fairly decent at DU's.....not the case. Got better over the 5m but ended up only stringing together about 5-6 at a clip.
B. Single leg vertical jumps 10x3/leg, rest 15 seconds minimum between sides
C. Snatch x1/ Mid Thigh snatch x1/ High hang snatch x2/OHS x3, rest 2
min x5 (build to a max effort weight on the last set...all full squat
snatches)
115/125/135/145/155
D1. Romanian Deadlifts @42x1, 7x4; rest 2 min
*135/135/135/175

**My hamstrings are so tight, I can barely keep my legs straight with 135. Felt better towards then end.
D2. Close Grip Bench Press @31x2, 4-5x4; rest 2 min

*185/205/215/215

PM (330p)
10 min practice front/back lever on pullup bar
*First time trying these on the pullup bar, good stuff.
+
3 muscle ups on the minute for as long as possible
*Couldn't do with hands fucked up
+
5 rounds NOT for time:
10 toes to bar
10 hspu
All T2B U/B and easy. HSPU first two sets strict and then kipped for the last 30. Kipping was able to get me to 6-7 at a time.
+
L-sit hold on pirallete: accumulate 3 min

*A bloodbath. Took over 12 minutes.

*Definately testing me mentally because each cycle you uncover something else that I am not very good at. I need to hurry up and get out there and see where I am at and if you think I am where I need to be.

15 October

AM (645a)
Swim 200 meters, rest 3 min x3
4:46 - 4:47 - 4:49
+
Swim underwater 25 meters, rest 45 seconds x4
Good on all, tough with only :45 seconds rest!
+
Swim 100 meters, rest 90 seconds x3
2:13 - 2:14 - 2:14
+
Swim underwater 25 meters, rest 45 seconds x4
Good On All
+
Swim 5 min z1 cool down work on bilateral breathing

PM
A. Find a 1rm power snatch in 10 min
B. Find a 1rm squat snatch in 10 min
*Had to sub Clean and Jerk in 15 minutes. Built to 270# quickly and felt decent.
+
21-18-15-12-9
Thrusters 95#
Burpees

*Holy shit, this kicked my ass way worse than anticipated. 11:06

14 October

AM(9a)
A. Standing triple jump, 10 attempts to achieve max distance, two foot
take off, land and jump off one foot, land and jump off opposite foot,
record distance
*All jumps between 24'9 and 25'4
B. Single leg bounding, 5 jumps x 5/leg
C. Hang squat clean x2/Front squat x2/Jerk x2, rest 2 min x5

*185/205/215/215/215(Missed 2nd Jerk)

**The Jerks didn't feel good at all on these, tough to get air, excited to do these again.
D1. Front squat @32x0, 4-6x4; rest 2 min
*225x4/235x4/245x3/250x4
D2. Weighted mixed grip chin ups @31x2, 4-6x4; rest 2 min (alternate per set)

*4 Each set with a 40# Vest

PM
50 hspu not for time
*15 Sets, felt a LITTLE better, still struggling
+
1000 meter run @70%
4:47 (2:16/2:31)
+
Accumulate 3 min inverted on rings (in a handstand hold)
*Tough, completed sets of around 25-35 seconds
+
1000 meter run @70%
*4:43(2:16/2:27)
+
50 toes to bar for time
*3:00

Training Video

http://vimeo.com/30559755

13 October

"Rest Day"

12 October

AM (945a)
A. Single Leg Broad Jumps. 5 attempts per leg, record max distance on each leg
*L Leg: 80/81/82/84/84

*R Leg: 80/81/77/77/76

B. Depth broad jumps(stand on 30 inch box, drop and jump as far as
possible with as little ground time as possible… 20 total jumps)
*88/97/88/93/99/98/100/103/97/104/103/101/100/94/99/100/100/100/95/100
C. Power Snatch x1/Below Knee Power Snatch x1/Mid Thigh Power Snatch
x1/High Hang Power Snatch x1
*135/150(failed high hang)
D1. Snatch Grip Deadlift @31x1, 3-5x3; rest 2 min
*205x3/3/3
D2. Push Jerk @31x2, 3-5x3; rest 2 min PM
*145x4/155x4/175x5

Snatch Grip DL crushed my thumb, the grip was the limiting factor.

PM
50 muscle ups for time
*34:25
This was the best my MUps have ever felt. I hit 3 every 1:15 up until 30 reps and then I tried to switch to do singles every 15 seconds since I hadn't failed with triples up to that point. It worked for about a minute and then my hands began to fall apart. I ripped in a couple places and had to resort to false grip singles for the last 6-8 reps. Very frustrated because I rarely rip and that was the limiting factor. I think the added Muscle-Ups in the warm-ups have been making a huge difference. Frustrating but definitely a good sign.

11 Oct

Great Group for B4B at Vitality

"Barbell's For Boobs"

Training (730p)

"Grace"

30 C&J For Time (135)

*1:39 (8 Second PR)

-Felt really good but paced it like an idiot. Hit 22 out of the gate and then dropped the bar. I picked it up to fast and got out of my rhythm and should have taken a few more seconds but just kept grinding and pace slowed. :57 seconds when I dropped the bar at 22. I can definitely go much faster than this.

10 October

Training (230p)

10 Rounds for Time

12 Burpees

12 Pullups

*11:25

-Butterflied all pull-ups and felt pretty good. Burpees were slow. Didn't break up anything but could have went much faster on the burpees.

9 October

"Rest Day"

8 October

2nd Annual Vitality Trainer Seminar

AM
Swim 30 min as coninuous as possible - free style bilateral breathing

Pm
A. Snatch - take up to tough single, NOT a 1RM
+
5 rds for time:
Run 400 m
20 box jumps - 24"
20 wall balls
*15:09

7 Oct

Knee is almost back to normal, still have a little swelling and the only thing I couldn't really do is squat cleans or bounding. I watched the film from the game the other night and it looks like I must have bruised it diving for a ball and catching the outside of my kneecap on the floor. Didn't feel it when it happened but that is the only cause that made sense. Feel alot better about this outcome than having it swell up due to overuse or some sort of ligament injury. 

AM (1030a)
C. Clean - work up to tough double with fast out of bottom of squat
*Had to modify to Power Cleans. 205/225/245/235

**245 didn't allow me to keep my stance in the right position, dropped to 235 and felt much better
D1. Incline Bench press @ 30X0; 2-3 x 5; rest 20 sec
*205x5/ 215x4/ 220x3/ 220x3/ 220x3
D2. CTB chin ups x 15 x 5; rest 3 min
*15/15/15/15/15/15 (All U/B)

http://vimeo.com/30198252 

PM (345p)
5 sets:
20 ghd sit ups
20 lunges
20 back ext's
20 push ups
rest 2 min @ 70%*3:56/3:52/3:55/3:58/4:02
+
FLR on rings - accumulate 5 min
*8:33

6 October

Knee is about 75%, have a lot more range of motion with it today and just need to keep getting the rest of the inflammation out of it. 

Training (230p)

D1. Clean GRip DL TnG - 245# x 8-12; rest 10 sec
D2. T2B - amrap x 3; rest 4 min (14/16/17)
*Felt good, focused on speed today. Sub'd T2B for Ring Dips since I did 100 RD yesterday.

A. back lever practice on chin up bar - carl has nice progressions here - http://www.youtube.com/watch?v=q5Owd5_CUtY - 15 min
B. handtand walk practice - 10 min - work on being still, not distance

5 Oct

The knee was a little better, but still can't squat or even think about running. 

Took the day and worked on everything I could that didn't involve my knee

20 Minutes of Strict MUp work
-This was great, made some huge gains with my form. Probably knocked out close to 30 Strict Muscle-Ups in the 20 minute session. 

18 Minutes of HSPU work

-Did doubles, one regular and then the 2nd paused for a two second hold with my head on the floor and then drove up to finish. Did 26 in 18 minutes. Still my worst exercise by far. 

100 Ring Dips
-Did sets of 6 at about 85%. Took about 13 minutes.

Have been icing the shit out of my knee, it is a lot better as of 7pm and hoping that I will be almost normal tomorrow. I am going to skip the basketball game Monday and our next game isn't until the following Thursday. I have no problem walking away from the league but I don't think this is an issue that will repeat itself if am a little more careful next time.

4 Oct

Woke up this morning and had a bunch of inflammation in my Right Knee. Have no idea what caused it, whether it was the heavy paused front squats or the basketball or just the extensive volume of Monday. Either way, couldn't barely walk Tuesday. Have iced as much as possible and didn't do anything all day on Tuesday. 

There was no significant event that sticks out in my mind that would have caused this, just woke up and it was swollen as hell. 

Took the entire day off and rested. Very frustrated and hope it goes down by tomorrow.

3 October, 2011

Warm-Up
3 Rounds
250m Row
10 KBS
10 Pushups
Then:
3 Rounds of:
2 Strict MUPs
4 HSPU

AM (830a)
A. SL forward bounding practice - max 5-6 bounds per leg - play and get them down - http://www.youtube.com/watch?v=9EGRgqWNeZc
*Felt good, definately have a good leg and bad leg. After about 10 minutes, felt comfortable with both legs.
B. max vert jump x 3/set; rest 10 sec b/t attempts; rest 2 min x 3
*1st jump was much higher than other 2 each set.
C. Power Snatch x 1/OHS x 2/Snatch x 1; rest 90 sec x 3 - only last set 90% effort - heavier than last week
*165/165/180
D1. Paused FS @ 32X1; 2-4 x 5; rest 2 min - tight spine!
D2. Pronated Med GRip CTB strict CHin Ups @ 22X0; 3-4 x 5; rest 2 min
*225x4/225x4/225x4/225x4/225x4
*5/4/4/4/4
**FS were tough, the extra set from last week made this brutal. C2B actually are getting better it feels like. 

Starting to get colder outside, 45 degrees in the box this morning and that brought a few challenges. Our warm-up took about twice as long as usual but felt fine during the workout.  

Training Video
http://vimeo.com/29975463


PM
15 min ring HSPU practice
+
7 rds @ 80%:
7 toes to bar
7 ring push ups
*5:32
+
7 min pistol practice - hold light KB in front
*Feeling better, right leg is still weak as shit
+
5 rds @ 80%:
5 dead hang to inverted on rings
40 sec FLR on floor

Training Video Part 2
http://vimeo.com/30198536 

1 October

AM (715a)
Swim 100 m free with dive @ 100% time trial
rest 5 min x 3
*1:38/1:38/1:44
+
Swim 25 m underwater
rest 60 sec x 8
*Made all 8 Underwater
+
bilateral breathing free for 50 m
rest 45 sec x 6
*This was tough, rest times felt non-existent
+
100 m free time trial with dive x 1
*1:46, Legs and body was smoked by this time

PM (1230p)
A. clean and jerk - build to a tough single - NOT a 1RM - work on tech @ submax loads

*Took my time climbing weight to make sure I got some skill work time. 95/115/135/155/185/205/225/245/245/265 (missed 3x)

**Not sure what happened today, the cleans didn't feel bad, it was just the jerk and getting my body to drop under the weight. Didn't feel great.
+
for time:
20 back squat - 225#
40 toes to bar
60 KBS - 2pd
*6:51
**Went U/B on the BS, T2B crushed me, I got to 34 and then had to resort to singles. KBS went alright, broke them up, 15/10/13/22. 

Training Video
http://vimeo.com/29913052