31 December

Training (230p)
 
A. Deficit deadlift (2-4" platform) @31x1, 3-5x5; rest 2 min
*275/315/335/355/355
*These felt alright, the last set got tough to keep my back flat on the pull. 

B1. TnG deadlift 315# x10; rest 10 seconds x5
*Complete
*These got pretty tough on the 4th and 5th set. Felt good. 

B2. Push jerk 3, 3, 3, 3, 3; rest 10 seconds
*225/235/235/235/235
*This felt pretty good, could have went heavier but wanted to work on TNG and work the rebound which went well. 

B3. Amrap strict deficit hspu x5; rest 20 seconds (hands on 45# plates)
*3/2/2/2/2
*Tough

B4. Amrap kipping hspu in 90 seconds x5; rest 4 min
*19/18/13/14/15
*These were tougher on my back than anything else. 

*Back was pretty tight after the 3rd round. It was more breathing that was holding me back on the work. 

+

3 rounds for time:
25 power snatch 75#
15 box jumps 20"
*6:22
*Again, it is all breathing that is holding me back on these. My back didn't bother me during this, it was just trying to control my HR. My body feels good, have been spending alot of time working my hamstrings and I think it is slowly making a difference.



TRAINING VIDEO
https://vimeo.com/56569646

29 December

Training (1145a)

For Time: 
100 WB (20#)
90 Double-Unders
80 GHD's
70 KBS (2)
60 Ring Dips
50 Back Extensions
40 Thrusters (95)
30 Burpees
20 Power Cleans (155)
10 S2O (185)
*34:33

*This was pretty painful. I hit my WB unbroken and it didn't hurt me too bad, I knew I needed a buffer going into the GHD's. I was right...they crushed me. I did sets of 10 to try and avoid falling off from 50-80 like usual. Ring Dips were tough from the 75 we did yesterday. KBS I split into 15s. Ring Dips were sets of 10. Back Extensions were 35/15. Thrusters were sets of 10. Burpees were slow....Cleans were slow also. S2O wasn't too bad, 3 sets. Video isn't very good, but will post tomorrow. 

Training Video
http://vimeo.com/56515056 

28 December

Training

AM (10a)
A. Squat snatch; build to a tough TnG triple
*190/205/220

B. 10 squat snatch for time 185# x5; rest 2 min
*1:16/1:25/1:31/2:51/2:39
*The wheels came off this bus on the 4th round....it really exposed my inefficiency at a moderate load/moderate volume olympic lift. Good stuff, learned alot today. 

C. Push press x3/Push jerk x2/Split jerk x1; build to a max of the complex
*205/225/240/255

D. 50 parallete hspu for time
*14:20
*About a 5" deficit, these got really tough for me around 30-35. Failed my last 3 attempts at #50 before finally getting it.

AM TRAINING VIDEO
https://vimeo.com/56444621


PM (230p)
A. Deadlift @51x1, 3x3; rest 2 min (use straps)
*365/375/385

B. Power clean TnG clusters 5.5.5x3; rest 30 seconds/rest 4 min (<70%
1rm for all)
*220# For all
*These felt alright, grip became a little bit of a factor on the last few of the 3rd cluster. 

C1. TnG deadlift 225# x12; rest 30 seconds x5
C2. 15 ring dips for time x5; rest 3 min
*All DL felt good. All 5 Sets of Ring Dips were 12 seconds. Best Ring Dips have ever felt. I think it is all the muscle-up work we have done over the past few months. 

+
Row 1k for time
*3:01
*This hurt. Bad. Not too disappointed with my time after all the work we did prior. More there for sure, just not today.

PM Training Video
https://vimeo.com/56442540

26 December

AM (830a)
A1. Clean pulls from high blocks (with straps) 3, 3, 3, 3, 3; rest 10 seconds
*275/295/325/345/365
*First time doing these, I think they were right, but let me know if you want me to adjust form.
A2. High box jump clusters 1.1.1.1.1x5; step down/rest 3 min
*38"/43"/45"/47"/47"
B. 50 shoulder to OH for time 205#
*7:59
*Saw this going MUCH differently in my head. This fucked my world up. Did 11 U/B first set thinking I could knock out close to 10 each time. Negative. Sets of 3 and 4 after the 11. Wrists were sore from the rebounding push jerks. What should my time be on this? 



Training Video AM
https://vimeo.com/56331114
 

PM (330p)
10 min amrap @85%
30 double unders
10 wall balls
10 sit ups
3 burpee box jumps 20"
*6+4 Wallballs

Rest 4 min

10 min amrap @85%
Row 200m
7 back extensions
7 ring dips
14 calories airydne
*4+7 Ring Dips

Rest 4 min

10 min amrap @85%
8 front squat from rack 115#
8 ghd sit ups
16 calories rowing
*4+8 GHD's

*Everything felt good this afternoon, body felt great and I think I paced really well and was right where I needed to be. 

Christmas

Training (12p)

AM
On the min for 20 min:
Odd- 3 squat snatch 175#
Even- 4 muscle ups
*No Misses on Snatches, felt fast
*No Misses on Muscle-Ups but they got tough on the last 2 rounds
+
On the min for 20 min:
Odd- 3 snatch balance 175#
Even- 10 CTB chin ups
*No misses on Snatch Balance
*No misses on C2B but hands were getting pretty rough around 80

Rest 40m

PM
3 rounds for time:
6 hang squat clean 225#
18 toes to bar
*5:07
*HSC were tougher than expected because my grip was shot. T2B got me on the last round. This can easily be done in 4m if I can be on point with T2B. 

*Good day today, beat up my hands pretty good but only tore in one spot. Have a feeling my lats are going to be barking too come the morning. 

TRAINING VIDEO
https://vimeo.com/56295540 

24 December

Training (1145a)

A. Seated good morning 6-8x5; rest 2 min
*95/115/115/115/115
*8 Reps each, probably could have went heavier but wanted to get the hang of this as it was the first time ever doing it. 

B1. TnG deadlift 315# x8; rest 10 seconds x5
*Felt pretty good, didn't get sloppy

B2. Push press 5x5; rest 10 seconds
*225/235/235/235/235

B3. Amrap strict hspu x5; rest 20 seconds
*6/3/3/1/1
*These got brutally difficult coming off of the push presses

B4. Amrap kipping hspu in 75 seconds x5; rest 4 min
*17/14/14/11/12
*The 20 seconds flew by and just never recovered for these

+
10 min amrap:
15 power clean 95#
30 double unders
(goal 9.5+ rounds)
*7+9 PC
*Felt that this was the first WOD back from vacation. Grip was the first thing to go and my breathing was a little rough. 

Felt great to get back at it and I am anxious to get back to where I was a few weeks ago. Excited for the challenge of this PD and I think by the end of this cycle, will be the best version of me up to this point. Lots of work to do but 
mind feels fresh and ready to go. 

TRAINING VIDEO
http://vimeo.com/56258670

21 December

Training (10a)

2 Hours of stand-up paddleboarding. This was fun as hell but it took me about 30 spills before I figured the shit out. Wish I could do this more often, would be great for my shoulders and core. 

Training (2p)
A. Banded Bench Press, 5-3-1, rest 2m
*5 - 245 + 1 Pood KB On Each Side
*3 - 265 + 1 Pood KB On Each Side
*1 - 275 + 1 Pood KB On Each Side

B. 8m Tabata Metcon with Heavy WallBalls, Battle Ropes, Strict Pullups and Tire Drags in Sand. 

*Good stuff today, felt good to get a sweat in and some strength. Will be ready for my PD to kick off when I get home. 

20 December

Training (730a)

Hiked about 2 Hours up the side of this waterfall which was actually a little tougher than I thought it would be which turned out great. Got to the top and then rappelled down which was interesting...It was through the rainforest which made the hike a little easier. If only I could do my aerobic training in Belize everytime, I probably wouldn't hate cardio as much. After the waterfalls, hiked up to Ziplines and did 8 platforms which was probably another 45 minutes of hiking. Good stuff. 

18 December

Training (3p)

A. Snatch OTMEM for 5m, Triples OTM, rest 3m, x2
*165 (No Misses) First 5m
*185 (2 Misses) Second 5m
*This was tough, no chalk meant no hook grip. Super humid which made 185 feel more like 220 or 225. Did all snatches in my nano's and felt pretty good. 

B. 3 PC OTMEM for 8m
*Used 235# for all
*Again, couldn't hook and it made TNG super tough to hang on but it went well. Great training for the grip. 

C. 8m AMRAP
25m Heavy Ball Overhead Toss, 50m 100# Heavy Bag Carry (Partner WOD)
*This went well, couldn't have gone much longer without losing intensity. 

This was awesome to get out and do something completely different. Totally out of my comfort zone with having to take all our weights and drive them out to this abandoned concrete pad on the beach and just start lifting. 

17 December

Training (645a)

A. 25m Run
*Calves still cramped up today, not sure what is going on. 

PM Session (4p)
1m Max Reps of HSPU (Strict)
rest 1m
1m Max Reps Strict Pullups
rest 1m
1m Max Reps T2B
Rest 3m, x2
*HSPU - 18/20
*Pullups - 18/22
*T2B - 20/22

B. Tire Pulls In Sand, 50m, rest 1m, x2
*Battle rope until partner gets done

C. KB Snatch/Battle Ropes
6 KB Snatch L/6 KB Snatch R while Partner Battle Ropes, switch, x2
*80# KB

*Felt Good today, nice to get some work in outside of running. Tomorrow looks like we are going to be able to make up the squat snatches and then also hit the DL's. 

16 December

Training (7a)

A. Fasted 40m Run
Got up and went on about a 40 minute run. Had all kinds of issues with my calves, not sure if it was dehydration or not but it jacked me up pretty good. I already look like an idiot when I try and run with Jess because she usually runs ahead of me and circles back to come get me once I fall behind. This was exactly what we did with the fat bodies when we would do PT in the Marines.....oh how the tables have turned on me. Even with the cramps, felt good to stretch the legs. 

B. 15m Kayak
Came back and went on about a 15m kayak trip, the kayaks didn't really fit me that well so will come up with a solution for those by tomorrow. 

C. 60m Bike Ride
Went on a bike ride but I was too big for the bike and ended up flattening the tires. Each local that we passed by wanted to know who the retard on the mini-bike was....that would be me. 

Overall, a good day 1, realizing that it isn't just CrossFit that my size doesn't exactly work for. Life in general seems to be catered to the "smaller" individuals....

Travel Day To Belize

Traveled most of the day today, wasn't too bad. About a 2.5 hour flight from CLT to Belize City, had an exit row so got to stretch out for the trip. Then took a 6 seater from Belize City to Placencia. Crazy small plane and thought for sure they were going to crash that bitch but ended up making it one piece. Just stretched and took it easy today. Met Tony who runs a gym out and does CrossFit, just doesn't call it CrossFit. Should be able to get most of my training in without a problem. 

14 December

Training 

AM (5a)
Easy airdyne 45 min out of bed fasted
*Complete, roughly 200 watt average

PM (3p)
A. Deadlift @51x1, 5, 5, 5, 5; rest 2 min
*275/325/335/335
*This was really hard, caught me by surprise. 

B. Snatch grip RDL @6220, 4-6x5; rest 90 seconds (moderate load, use
straps for grip)
*135, wow, this was also a little surprising.

C1. Press 2-3 tough reps x3; rest 10 seconds
*205x3/3/2

C2. Amrap unbroken strict hspu x3; rest 10 seconds
*2/2/3

C3. Amrap unbroken kipping hspu x3; rest 10 seconds
*5/5/3

C4. Amrap ring dips in 1 min x3; rest 4 min
*20/20/20

*Part C completely humbled me. WTF. Once I finished my press, it was like I weighed 300# for the HSPU. 

*Hit 50 T2B just to get some volume in for my core as I will be sitting on a damn plane for 4 hours tomorrow.  

13 December

Training (2p)

Just worked some Oly Skill/Tech work with Joe. Worked light snatches at 185# and jerks at 235#. Worked on some positioning that really seemed to help. Lots of mobility work. Feel good.

12 December

Training (330p)

 
AM
Row 500m @85-90%
Rest 2 min
x8
(goal is same pace on each row as fast as sustainable, if you fall off
by 2 seconds take a 5 min break and jump back in, if it happens twice,
shut it down… my guess is aroudn 1:38)

*Used 1:34 as my number and it worked out well. 6-7-8 got a little rough but was able to stay consistent.

11 December

Training 

AM (5a)
Airdyne 30 seconds @85%
Airdyn 30 seconds @50%
x30
*395 Calories, went from 100-360ish


PM
7 min amrap @85%
5 squat clean 165#
5 CTB chin ups
10 box jumps 20" (step down)
30 double unders
*3+6 Box Jumps
*Back got tight during this. Not sure what is causing this. I stretched and did mobility for about 35 minutes prior to starting so it isn't that I am not warm before starting. 

rest 3 min
 
7 min amrap @85%
5 thrusters 135#
5 bar muscle ups
Run 200m
*3 Rounds
*Back was still pretty tight and felt it on the thrusters and runs. 
*Bar Muscle-Ups felt great today. Have that movement figured out finally. 

50 Strict Leg Lifts on Rings
20 Banded GM

Training Video
https://vimeo.com/55399185 

10 December

Training (330p)

A. Push jerk 5, 3, 1; rest 2 min
*255/285/305
*Felt alright, haven't jerked heavy in a while. Need to keep focusing on my rack position, if I don't actively work at it, elbows get pretty stubborn staying up. 

B. Behind the neck snatch grip push jerk; 3, 2, 1; rest 2 min
*285/310/330
*This felt better as I went on, lots more there for next time. 

C. 50 parallete hspu for time
*14:17
*Used Paralletes and 2 Abmats, probably close to a 5-6" Deficit. These crushed me.



Training Video
https://vimeo.com/55318312 

9 December

Training (2p)

Oly Skill With Tom
Snatch Doubles, 6x2 (1 Snatch from the ground, 1 Snatch from the Hang) 85%
*Used 215#
*Felt good, missed 2 Hang Snatches

8 December

Training (1130a)

A. Snatch balance; 3, 3, 3, 3, 3; rest 2 min (80% effort on load,
concentrate on sticking the bottom position fast and tight)
*Used 235 for all. Probably could have done more and still stayed at 80% but haven't done these in a while and wanted to keep form and speed. 

B. Hang squat snatch 3, 2, 1; rest 2 min
*210# for Triple. 215# for Double. 235# for Single (PR)

C. Amrap squat cleans in 1 min @185#; rest 3 min x3
*12-11-12
*Tried doing this 3 different ways to see which was best for me. First round did sets of 3 for as long as possible. Second set did all singles. 3rd round did big first set of 5 or 6 and then went to doubles then singles. I think I liked the 3rd round the best for my style. 

D. Amrap sets of 3 unbroken hang squat cleans 155# in 2 min; rest 3 min x2
*8 Sets round 1
*7 Sets round 2



Training VIDEO
https://vimeo.com/55216605
Back got pretty tight after the squat cleans and had a tough time keeping it loose after that. That is the reason my second set of hang squat cleans was only 7, if my back didn't get tight, I could have easily done one or two more sets. 

7 December

Training (115p)

On the minute for 12 min:
Odd- 7 deadlift 315#
Even- 4 parallete hspu
*DL didn't feel too bad, made my back tight towards the last couple sets. Kipped all HSPU and failed my last rep of last set. 

+
On the minute for 12 min:
Odd- 12 kbs 2 pood
Even- 12 ring dips
*Ring dips felt the best they ever have, all U/B with no problem. KBS were fine. 

+
15 min amrap @85%
15 power snatch 75%
15 burpees
30 double unders
*Tried to pace this correct and I think it was pretty close. Completed 5 Rounds
*Splits for Rounds: 
Round 1 - 2:33
Round 2 - 3:03
Round 3 - 3:10
Round 4 - 3:23
Round 5 - 2:38

Good to be back at it, haven't taken 4 days off in a long time. Didn't stretch out my Hamstrings like I should and that was most likely why my lower back was tight during the day.

Training Video
https://vimeo.com/55132788

Event Results, Outlaw Open

Workout #1
Olympic Weightlifting Total:
3 attempts to establish a 1RM Snatch
*244# (14th)
3 attempts to establish a 1RM Clean & Jerk
*322# (7th)
Total (11th)

   
Workout #2
Part 1:
Agility test-
5 Over-the-Box Jumps 24″ with alternating Lateral Hurdle Jumps 20″ (between each box)
5-10-15-20m Shuttle Run
5 Over-the-Box Jumps 24″ with alternating Lateral Hurdle Jumps 20″ (between each box)
For time.
*34 Seconds (13th)

Part 2:
3 minutes Row for Meters
*998 (1st)


Workout #3
Part 1a:
Max Distance Slamball Throw (Add Top 2 Scores together)
*71' (3rd)

Part 2:
Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#
*6:49 (13th)
 *8 minute time cap.

Workout #4
*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.
15 minutes to:
Run 1 mile – for time.
*6:00 (15th)
With the remainder of the 15 minutes:
Establish a 5RM Deadlift
*445# (11th)

15 minutes to:
Run 1 mile – for time.
*5:48 (1st)
 With the remainder of the 15 minutes:
1 attempt – ME UB Set of Pullups
*56 (2nd)

15 minutes to:
Run 1 mile – for time.
*6:21 (4th)
With the remainder of the 15 minutes:
Establish a 1RM Bench Press.
*370# (3rd)

Workout #5
100′ Wheelbarrow Down & Back
40 HSPU
100′ Wheelbarrow Down & Back
30 HSPU
100′ Wheelbarrow Down & Back
20 HSPU
100′ Wheelbarrow Down & Back
For time.
*10:26 (16th)

Workout #6
20 Squat Snatch (115)
50 DU's
30 KB Thrusters
50 DU's
40 T2B
70' Burpee Broad Jumps
40 BB Step Ups (115)
50 DU's
30 2 Handed KB Snatch
50 DU's
20 Bar Muscle-Ups
*8 Bar Muscle-Ups (1st)

Outlaw Open Results

Had the opportunity to head out to the Outlaw Open and compete in a two-day competition with some awesome CrossFitters. It was a long weekend but learned a ton. Some of the things that I learned from the weekend:

1. What CrossFitters "think" their 1RM is in the Snatch and C&J and what it "actually" is when tested with USAW standards are two very different numbers. It is much easier to have 15 or 20m to establish a 1RM than to have 3 attempts and follow the meet standards of an Oly Competition. This was a great learning experience for me and I have even more respect for Olympic Lifters than I did before. It was a very stressful few hours trying to figure out best opening weight as well as when to warm-up and how many lifts to do while waiting for additional attempts. There is definitely alot to be said with training using limited reps. If you know you only get 1 attempt at a weight, you will be alot more focused than if you know you can pull it 3 or 4 times. 

2. Taking the pressure off helps make things a little more enjoyable. I went into the weekend without the expectation of winning. Of course I knew I had a chance, just like everyone else, but I didn't put a ton of pressure on me to go out and be in first place at the end of the comp. I just executed my game plan for each wod the best I could and let the cards fall where they did. There is an absolute balance with this and I think it is much easier said than done but there has to be a way to relax at Regionals and have a similar mindset without letting it make you complacent. 

3. Every event is decided by a few reps throughout the workouts. I can look back at 3 specific faults that literally cost me 1st place. I was called for a pressout on 152k Clean and Jerk which cost me points in two categories. I failed my last muscle-up of the FS/Muscle-Up WOD which probably cost me at least 20 seconds and 30 points. I stumbled on my way back through the agility gauntlet and that cost me about a second which was 4 places and about 15 points...all these add up at the end of the day and just reinforces how important it is to make every rep count. 

4. I love the underdog role. Walking into the event, I am not sure that anyone thought that I had a chance at making a run at the podium. I loved that I heard other people talking about who they thought would win the row event and who they thought would be at the top of the board for the mile runs and max effort events. It is probably just a mental thing for me but I enjoy it when people doubt my ability. In the past, this led me to doubt myself and I caught myself falling into that trap a few times throughout the weekend. You start thinking, "man, I better slow down, I shouldn't be faster than this guy". 

5. My HSPU have gotten better. They are never going to be an asset for me but unless we see 90 of them at the Regionals, I don't think I will dread these as much as I have in the past. 

28 November

Training (230p)

A. Snatch/Clean and Jerk Tech Work
*Shoulder felt alright but stayed super light and just worked footwork and speed. 

B. 10 Pullups, rest 1m, x3
*These felt fine on my shoulder

C. 5 HSPU, rest 30s, x6
*These felt good

D. Muscle-Ups
*Didn't do, the dip was bothering my shoulder

E. Aerodyne
30 Seconds @ 85%
30 Seconds Easy
x15
*Felt fine, did just over 300 calories, went back and forth between 500+ to 125 Watts. 

I think the shoulder will be fine by Saturday, it just an external rotation issue. May be from all the muscle-ups and then bench is what kind of set it off. I will do a ton of mobility on it in the next few days.

28 November

Training (130p)

-->

Run 800m @85-90%

build to a 90% effort single bench press in 2 sets in 3 minutes

*3:15 Run

*Warmed up prior to the run just to make sure my shoulders and chest felt good. No pain, no issues warming up. Came back from the run and easily hit 300# and stopped. Left shoulder felt weird the rest of the workout. Not super painful, just something was right with it. Going to see the witchdoctor tomorrow to get it fixed. Frustrating because I hate benching and the one damn movement I had to practice for was the bench so I didn't rip my shoulder off and here I am with a fucked up shoulder two days before the comp when otherwise never would have benched at all. 

+

Agility work for 20 seconds (make up your own course that lasts this time @90%)

Row sprint 200m @95%

Rest 2 min

x2

*Just worked some 24" over the box jumps with some sled pushes. Kept it fast and not too painful. About 60 seconds of work each set. 

+

Run 800m @85-90%

Build up to a set of 5 deadlift @80% effort (don't get crazy here)

*3:25 Run

*Quickly built to 365 and stopped. Back doesn't feel great on the DL after the run. 

Will send my thoughts on how to game the workouts tonite in an email....

26 November

Training (3p)

A. Warm up with agility work/vertical practice

*Worked bounding box jumps and lateral box jumps mixed in with some 40" work. 

 

B. Snatch; build to a snatch @225# fast

*95/135/185/225/225

 

C. Clean and jerk; build to 285 fast

*185/225/255/285

+

3 sets:

5 front sqauts 265

5 muscle ups

Rest 3 min bw sets

*42 Seconds/40 Seconds/39 Seconds

Training Video

http://vimeo.com/54329753

24 November

Training (1145a)

A. 5 Rounds @ 85%
400m Run
Max Set HSPU (-2)
90s Rest B/W Sets
*1:36/19 
*1:36/15
*1:36/11
*1:35/11
*1:35/11
*Total of 67 HSPU, kipped all of them. Lower back got super tight during the final 3 runs. 

B. 5 Rounds @ 85%
250m Row
Max Set HSPU (-2)
*49/13
*48/11
*46/10
*45/13
*45/15 
*Total of 62 HSPU, kipped all of them. Back felt fine for the row, took 8m rest b/w runs and rows. Easily held 1:33-1:35 on all the rows and probably could of went a little faster and been fine.  

*Felt pretty good today, looking forward to a day of rest tomorrow, will hit lots of mobility and be ready for Mon/Tue/Wed and then the Comp.

23 November

Training

AM(1145a)
A. Complete an Oly Total
B. 3 Attempts to establish Snatch
*Warmed up with some 3 position snatch with barbell, then some Muscle Snatch, PS, Squat Snatch and then hit 3 Lifts, 165/185/205. 
*Opened at 225, hit it pretty solid. Then moved to 240 and hit it, felt decent. Moved to 255 and missed. Rested about 3 minutes and then tried again and missed. Took weight down to 250 and hit it. 
*I think the best plan is to open 225 or 230 and then make 10# jumps to 235 or 240 and then 245 or 250. I know that I am capable of hitting heavier weight but the 3 attempts is definitely a game changer. 

C. 3 Attempts to establish C&J
*Joe moved my grip out a few inches on the clean and then jerk and it felt really good. We hit 3 practice attempts at 225/255/275. Need to hit jerks a little lighter just to get that portion warmed up.
*I opened at 275 which was really easy. I then went to 295 and hit that easily. Moved to 315 next and hit that. Felt pretty good. We jumped to 325 to see how that would feel fatigued and I actually missed the clean. Did it again and missed the jerk. Dropped to 320 and hit it. 
*The plan is to go 295/310/320. Again, I think there is more there but I will miss a clean every now and then at heavier weights and I want to ensure I get a solid number on the board instead of trying to chase a PR which would take perfection and I am not sure that is feasible with this being my first Oly Total. 

D. Rest 15m and then:
Complete Agility Course
Rest 1m 
500m Row
*Completed the Agility course in 51 seconds. I took the shuttle much faster and had two mistakes on the box jumps on the way back through. I can go sub 50 with no mistakes. This is about 8 seconds faster than the first time I did it and 2 seconds faster than the last time I attempted. 
*Row was miserable. I set it up to countdown from 500m...so I thought, as soon as I started pulling, it started counting down from 600, not 500. So I punished myself for the oversight and made myself go full 600m. I don't know my time but my average pace was 1:25.8. My plan on the 3m row is to hold a 1:31-1:33 pace and that should put me top 3-4. 

*Joe was able to come help me out today and work with me on My O-Lifts and was super beneficial. It helped a ton to have him analyze my two lifts. He is super smart and made some small adjustments which made a huge difference. I feel really good about the team around me that is helping me out and it is such a huge asset. Excited for the next 4 months in preparation for Regionals. 

I definately think that the hardest part of the total out for the comp will be keeping my ego in check. What I view as my PR's are not accurate when compared to a competition style format. It is VERY different when you can't have 5 attempts at a weight. Many times over the past year, I would put up big numbers but would fail 3-4 times at a weight before hitting it and eventually moving up. I think it would be beneficial to have the mindset of "daily PR's" and only taking x number of attempts of getting it. So if you snatch, you tell yourself how many misses you can have and once you hit that number of misses, your done for the day. This will help wrap my mind around knowing it has to be perfect and I just can't keep snatching over and over again after misses. 

PM (445p)
A. 
7-5-3
Muscle-Ups
Front Squats (250#)
*2:52
*Did everything U/B and it felt pretty solid. Tried to take much less rest during this but still left some time out there for sure. Will post video tomorrow. 


B. 
1 Mile Run For Time
*5:41
*In the remainder of 15m, complete a 3RM Bench Press. 
*My shoulder/chest was sore from benching 3 days ago. I don't think I did anything to it, but it was just felt a little weird and i really didn't want to push it. I will definitely try and bench Monday or Tuesday but didn't think it was worth taking a chance on the bench. I am fairly confident that the bench will go well. 
*I decided to do 3RM DL to see how I should game the jumps. 
This felt alright, the Mile Run really made my low back tight and that was rough for the DL's. I went 185/275/335/395/435. 435# for a triple actually didn't feel that great. My back was already tight from the run and this didn't make it any better. The 2nd mile is going to be pretty spicy after the DL's first. Curious to see what you think about gaming strategy for this one. 

TRAINING VIDEO
https://vimeo.com/54192320 

21 November

Training

AM (5a)
A. 20m Z1 Run
*This was alright, my knees and calves were a little tender from yesterday but not too bad. 

PM (3p)
A. Did some tech work and kept it really light. Shoulders and whole body was pretty beat up from earlier in the week. 

B. Did about 90 minutes of Mobility. This included a 10m Paleo Squat which was fairly miserable. Lots of Voodoo Band work which was a good change up. 

Excited for Total on Friday, should give us a good idea of what will happen at the Outlaw Open. 

 

Tuesday, 20 November

Training 

AM (1030a)

Run 10 min z1

*Just over a mile

+

run 30 second @85%

run 30 seocnds @50%

x15

*Feet started hurting towards the end, surprising how quickly you lose the capacity to run when you don't do it for a while. 

+

Run 10 min z1

*Just over a mile

*Did this workout with Jess which is like a damn dump truck trying to run with a ferrari but I think I kept it pretty close to 85%

PM (230p)

A. Bench press 5, 5, 5, 3, 3, 3; rest 2 min

*245/265/280

*Stopped after 3rd set, just benched on Sunday and felt fine, just don't want to push it. 

+

5 rounds for time:

Front rack carry 185# 25 meters

7 hspu

*3:22

*4th set of HSPU were much tougher than I thought. 

Rest 10 min

12-9-6

Deadlift 225

HSPU

*2:22

*This felt alright, lower back got a little tight towards the end. 

Training Video

https://vimeo.com/53974218

19 November

Training (230p)

A. Warm up with vertical jumps/agility circuit prep work (20 min, non

fatigued, no forced reps, keep them fast and explosive for all)

*Did 1/2 agility course down and back EMOTM for 5 minutes. Tried to work speed. Felt fast. 

B. Snatch; 2, 2, 1, 1; rest 2 min (don't try to set any records here,

just build confidence under heavy loads for both and start to figure

out your openers)

*A little fatigued from yesterday's Oly Session but still felt fast under the bar. 

*225(+,-)/230(+,+)/240(+)/245(-)

*240 Felt really solid, elbow just fucked me. 

C. Clean and jerk 2, 2, 1, 1; rest 2 min

*255/255/275(jerk only)/300(jerk only)

 *Body was already fatigued from yesterday's C&J Session with Tom and wanted to make sure I still had some in the tank for the Lactate work, so I just jerked from the rack. 

D. Deadlift 3, 3; rest 2 min (90% effort)

*435/435

*Felt pretty good

+

5 sets @95%

6 Front squat 250# from floor

Amrap unbroken muscle ups

Row 250m @100%

rest 5 min bw sets actively on the airdyne

*Set 1: 6 FS/7 Muscle-Ups/38s Row

*Set 2: 6 FS/7 Muscle-Ups/35s Row

*Set 3: 6 FS/7 Muscle-Ups/39s Row

*Set 4: 6 FS/7 Muscle-Ups/49s Row

*Set 5: 6 FS/6 Muscle-Ups/48s Row

*FS felt alot better than 10 days ago when I played with this. Muscle-ups also felt good. This was definately a tough day but feeling great about training.

Training Video

https://vimeo.com/53900731