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Wednesday, November 30, 2011

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.

Tuesday, November 29, 2011

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

Monday, November 28, 2011

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

Sunday, November 27, 2011

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.

Saturday, November 26, 2011

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

Friday, November 25, 2011

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...

Wednesday, November 23, 2011

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

Tuesday, November 22, 2011

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)

Monday, November 21, 2011

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

Saturday, November 19, 2011

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.

Friday, November 18, 2011

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.

Thursday, November 17, 2011

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.

Wednesday, November 16, 2011

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.

Tuesday, November 15, 2011

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.

Monday, November 14, 2011

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

Sunday, November 13, 2011

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. 

Saturday, November 12, 2011

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. 

Friday, November 11, 2011

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..

Wednesday, November 9, 2011

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

Tuesday, November 8, 2011

8 November

Awesome Training Weekend with James

Rest Day
*Travel back to Charlotte

Monday, November 7, 2011

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.

Sunday, November 6, 2011

6 November

Loved the Hiking in Scottsdale


"Rest Day"
Went on a hike in the Tonto National Forest.
3 Hours

Saturday, November 5, 2011

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

Friday, November 4, 2011

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

Thursday, November 3, 2011

Wednesday, November 2, 2011

2 November

Single
Swim (1030a)
30 Minute Swim
*Swim 50m and then rest as needed.

Tuesday, November 1, 2011

1 November

Need to keep in mind that it's just a game...for fun....let's not get hurt

Single (1030a)

A. Triple Jump, 10 attempts for max distance
*Max distance was 25'3, about a foot shorter than PR.
B. Pushup position to 30m sprints, accelerate to top speed AFAP x5
*Felt good
C. Build to a tough single Power Clean
*185/205/235/255
D. FS 32X0 8-10 x3
*185x8/8/8
D1. Mixed Grip Strict Chin-Ups
13/10/11

*Body feels much better today. Abs are still pretty sore but lower back and hammy's have recovered well. Looking into switching from Cytogainer to Multidextrin, any thoughts?