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Tuesday, January 31, 2012

OPT 31 Jan

Finally Got Jerk Boxes


Training (3p)

Warm-Up
A. 500m Row Z1

B. Mobility

C. 7m Z1
-10 BJ
-10 BE
-10 Lunges
-150m Row


A. Behind the neck split jerk 2, 1, 2, 1, 2, 1; rest 3 min
*270/285/285/300/300/315
+
Max reps unbroken muscle ups
*8
*Not happy with this. I have no idea what happened, just didn't feel like I had any power in my kip. I know I can get Double Digits with this.
Rest 1 min
Max reps thrusters in 1 min 135#
*Legs gone. 19 Reps. Quads were on fire after first few reps.
Rest 3 min

Row 500 meters for time
*1:22.2
*This was the most pain I have been in over the past few months, this took me to a place where I haven't set foot in quite a while.
+

Airdyne 20 min zone 1
*245 Calories
*Realized that OPT really doesn't like me during these 20 minutes.

*This day was definately challenging mentally. I had a great start with the Split Jerks but that was about it. Everything else was kind of a dissapointment. Mentally one of the tougher days since starting programming with OPT over 7 months ago. Glad that shit is over for the day. Ready for tomorrow....that was until I looked what was on the agenda....10m Row @90% (x3)...Ouch.

Training Video
http://vimeo.com/35984062

Monday, January 30, 2012

OPT 30 Jan

Training (2p)

Warm-Up
30s AD @ 400 Watts
30s AD @ 150 Watts
x3

Mobility

3m Muscle-Up Work (Strict)

7m Z1
-6 Over The Box (30")
-6 T2B
-6 BE
-6 GHD Situps
-25 Double-Unders

3m Muscle-Up Work (No Pressout, just hold tight for 3s pause in bottom of ring dip)

3m Pistol Work

Training
A. Clean grip deadlift 3x3; rest 2 min (80%)
*325/355/355
B. Squat clean 3x3; rest 3 min 95% effort, no fails
*260/270/275 (No Misses)
C. 50 chest to bar chin ups for time
*2:11
D. 50 back squats for time 265# Full depth
*6:25

4m HS Walk Work

2m Max DU's
*5 Burpee Penalty Every Break
1 Break/170 Total Reps


Was excited to see how the C2B and BS would go today. I think I could definately take some time off of my C2B. I did 20 Butterfly and they felt pretty decent. Should have kept going but thought it would be smarter to break them up..not sure that was best plan. 

Squats were a different story, a little dissapointed because I think I just pussed out more than anything. I did 12 and then 8 and then sets of 4 for a few and then finished with 6 and 8 rep sets. I should have grinded these out faster. My quads are on fire. Will stretch good and see how it goes tomorrow. Adding some more skill stuff in the warm-ups and just staying Z1 for all to try and get some technique work in. I don't feel it is affecting me for my training but will watch closely.

Training Video
http://vimeo.com/35921192

Sunday, January 29, 2012

28 Jan

Training Part 1 (745a)

Warm-Up
-Mobility

7m Z1
-5 GHD Situps
-5 BE
-15 Lunges
-100m Row

300FY
*280 (24cal PR)
*Felt alright, it really started to hurt about 4 minutes in and I couldn't flush the lactic acid out of my legs. Kept it above 400 watts for 8 minutes but then finished around 395. I thought I would be on pace with 400 watts but it is going to have to be closer to 430. As much as I hate to say it, I really want to do this again because I know I can get 300.


Part 2 (1115a)
10m AMRAP
-10 WB
-5 T2B
*17+6 Wallballs
This felt pretty good, mentally it was a little tougher than I thought it was going to be. I just did this for 12m a week or so ago and it seemed easier then. Didn't break anything up and didn't have more than a few seconds break at any point.


Training Video
http://vimeo.com/35837649

Friday, January 27, 2012

27 Jan

Training (2p)

Warm-Up

A. Mobility

B. 3m Muscle-Up work (Strict)

C. 7m Z1
-6 Over The Box (30")
-8 T2B
-10 Back Extensions
-25 Double Unders

D. 3m Muscle-Up work (Strict, no Ring Dip, just get head through and stay in bottom of ring dip)

A. Snatch grip deadlift @31x1, 3-5x5; rest 3 min
*245x4/255x4/255x4/260x3/260x3
*My fucking thumbs got crushed. I hate being a bitch about it but that was by far the limiting factor of this.


+
5 TnG power clean 215
Airdyne 30 seconds @95%
Rest 2:30 x3
*U/B - 30 Calories / U/B - 25 Calories / U/B - 24 Calories
*These 30 seconds hurt pretty bad.

+
3 unbroken muscle ups
10 tough KBS 2 pood
Run 100 meters @95%
Rest 2:45 x3
*59 Seconds/56 Seconds/56 Seconds
*Used 2.5 Pood KB and it wasn't too bad doing 10 fast U/B. If you would rather me do 2 Pood instead, that's fine, just wanted to make them tougher and still stay u/b. Your call, I am good either way.

+
Amrap HSPU unbroken
Row sprint 150 m @100%
Rest 3 min x3
*15/(23 seconds/1:15Avg) - 12/(23 seconds/1:16.6Avg) - 11/(22.1 Seconds / 1:13Avg)
*HSPU felt pretty good, did 4-6 strict and then went right into Kipping and they felt solid. Definately seeing an improvement here and rolling the dice that they won't ask for strict HSPU in regionals.


Training Video
http://vimeo.com/35773878

Wednesday, January 25, 2012

25 Jan

Training (315p)
Current Weight: 234.5#
Warm-Up
A. 7m Z1
-Max HS Walk
-2 Ring HSPU
-6 Kipping HSPU

B. Mobility


5 min amrap 85%
5 ring push ups
5 kb snatch/arm 1.5 pood
10 ghd sit ups
*3+6 GHD/3+6 GHD

Rest 3 min

5 min row @1:44
*1:43.8 / 1:43.7

Rest 3 min

5 min amrap @85%
3 muscle ups
200 meter run
*3+180m Run / 3+150m Run

Rest 3 min

Row 5min @1:44
*1:43.8 / 1:43.3
Rest 8 min
x2
(8 total work sets, 8 min in between 4/5)

*Today was pretty tough. I knew the 5m Rows would be very challenging and they were. My legs and body were pretty sore from the week. Still was able to keep the rows under 1:44 which was good but had to bleed a little bit to do it. Overall I feel pretty good. I am going to try and get in to see a chiropractor just for an adjustment, just feel like my back is a little out of place, nothing serious at all, just need a tune-up. Excited for the day off and also looking forward to having Bostic join me for the WOD Saturday. Be nice to have someone to suffer with me.

Tuesday, January 24, 2012

24 Jan

Training (245p)

Warm-Up
A. 6m Z1
-T2B
-Lunges
-Box Jumps

B. Mobility

C. Pistol Practice

A. Push press x1/Push jerk x2/Split Jerk x3; rest 90 seconds x5 sets
(increase weight each set)
185#/195#/205#/215#/220#(missed last split jerk)
*Shoulders and wrists just got very fatigued. Can't wait to do this again next week, numbers will be much better.


B. Behind the neck split jerk 2, 2, 2; rest 3 min
*255/275/290(missed 1st/hit 2nd)
*This felt better as I got into 2nd and 3rd set. Blocks should be done by Friday which will make next week much easier. Pumped to do this again.

+
Amrap unbroken thrusters 205#
*7 Reps
*More there....


Rest 1 min

Amrap unbroken thrusters 185#
*8 Reps

Rest 2 min
15-10-5
Thrusters 135#
KBS 2 pood
*3:29
*Never caught my breath from the first AMRAP of thrusters. Thought I would be able to go U/B on Thrusters but had to break up set of 10 into 5/5. Took alot of rest which didn't do shit for my wind, was just as tired as if I hadn't of rested. Will game shit like this different next time.

+
10 min z1 row
*2,332 Meters / Avg 2:08 Pace

Training Video
http://vimeo.com/35599721

Monday, January 23, 2012

23 Jan OPT

Training (245p)
Warm-Up
Max Pushups in 1m : 38
Then: 7m Z1
-3 BJ (30")
-3 Depth BJ (30")
-2 Strict Muscle-Ups
-4 Tempo Ring Dips

Mobility
 
A. Squat clean and jerk technique practice 20 min (moderate loads and fast)
*Worked from 185-255#. Felt good, no misses. Tried to be more violent on getting out of the clean. Sometimes I get lazy at the bottom. Overall, felt really good.
B1. Front squat 10 unbroken @225# x4; rest 10 seconds
*Thought these would be tougher but they actually felt really good. They were tough at the end but never close to failing.
B2. Amrap CTB chin ups (-2) x4; rest 3 min
*12/13/12/12

5m HS Walk Practice

Training Video
http://vimeo.com/35535210

Saturday, January 21, 2012

21 Jan

Training (745a)

Warm-Up
Mobility

7m Z1
-10 BE
-5 T2B
-10 Good Mornings
-5 Pistols

3 rounds for time:
25 kbs 2 pood
25 burpees
*6:59 (Round 1 - 2:08/ Round 2 - 2:30/ Round 3 - 2:19
*All Swings U/B. Took a little more time after each set of Burpees so I could ensure I went U/B on KBS. I probably could have had less rest so I am very curious as to how fast others do this workout. I don't think someone that is faster than me on burpees would not have to break up swings but if they did go U/B, they would definately be able to get me by probably 30 seconds or more.

WOD 1 Training Video
http://vimeo.com/35425946

Training (1130a)

Warm-Up

7m Z1
-10 Lunges
-5 Pushups
-5 Hips to Rings
-Pistol Work

Mobility


Rest 2 hours
3 rounds for time:
15 hang power clean and jerks 135#
400 meter run
*7:30
*1st Run - 1:48/2nd Run - 1:57/ 3rd Run - 1:39


Training Video

http://vimeo.com/35428678

*Tried to push hard on the clean and jerks because I knew my runs were going to be slow. Really frustrated with how slow my runs were, I feel like my engine is getting better but still really slow on 400s. Never put the bar down but lost my rhythm a few times which cost me. This was a new movement, I don't think I have ever done a hang clean and jerk before, took me a little bit to make it smooth. I like that movement. Hang Power Cleans are by far my best movement in CrossFit. I will never get beat by anyone with a Hang Power Clean WOD. Throwing the jerk in there may be a different story but I will get better and that will definitely still be my essence.

Friday, January 20, 2012

20 Jan

Training (245p)

Warm-Up
Max Back Ext in 1m: 42

Mobility

7m Z1
-6 Kipping HSPU
-6 Pistols
-6 T2B
-6 Fat Bar Pullups
-6 30" BJ

 
A. Snatch grip deadlift @31x1, 4-6x4; rest 3 min
*215x6/235x6/255x5/265x5
+
5 TnG power clean 215
Airdyne 30 seconds @95%
*.29 Miles/30 Calories 
*.28 Miles/26 Calories
*.24 Miles/20 Calories
*.24 Miles/19 Calories

Rest 2:45

x4
+
3 unbroken muscle ups
10 tough KBS 2 pood
Run 100 meters @95%
*63 Seconds (2 Pood)
*59 Seconds (2 Pood)
*59 Seconds (2.5 Pood)
*60 Seconds (2.5 Pood)
Wanted to go to the 2.5 Pood just because I had it and you said you wanted them tough. The 2 Pood wasn't too bad and my times stayed consistent so I wanted to see if I could keep them close by using the 97# KB. Felt decent. 

Rest 3 min x4
*Overall not a bad day but the AD hurt way worse than I anticipated it would. It smashed me. I got used to either 15s sprints or long Z1, totally different story with a 95% 30 second effort. I have been putting a ton of effort into kipping hspu as well as pistols, I feel those two things are my biggest goats.

Training Video
http://vimeo.com/35399073

Wednesday, January 18, 2012

18 Jan

Training (1p)

Warm-Up
A. Max T2B: 25
B. Mobility
C. 5m Z1
-10 Lunges
-5 T2B
-30 Double Unders
-5 Heavy KBS


5 min amrap 85%
3 hspu
10 kbs 1.5 pood
10 ghd sit ups
*3+5KBS/3+2 KBS

Rest 3 min

5 min row @1:44
*1:43.1/1:43.8

Rest 3 min

5 min amrap @85%
3 muscle ups
200 meter run
*3+50m Run/3+3 Muscle-Ups

Rest 3m
x2

Rest 3 min
Row 5min @1:44
*1:43.8
(7 total sets, 2 times through the above plus 1 extra row @1:44)

POST WOD GRIP WORK:
For Time:
2 Rope Climbs
4 Laps Endless Rope
Big Lap (1.5)
15 Fat Bar Pullups (*Add 5 Pullups everytime you put KBs down on Big Lap)
*6:40 (14 second PR)


The 85% AMRAPS weren't too bad as I think I am getting better at pacing them. Everything I did was U/B just walked from station to station and tried to keep HR under control. The rowing was tough as shit. Mentally, it is hard for me to keep that pace for 5 minutes. I definately feel as though I am getting better at this as we have been doing this for the past 6-7 weeks. Can feel the difference on the AD and the rower from these sessions.

Tuesday, January 17, 2012

17 January

Training (315p)

Warm-Up
A. Max Pushups (Plate) in 1m: 33
B. Mobility
C. 6m Z1
-2 Strict Muscle-Ups/1 Kipping
-10 Kipping HSPU (8 Was more feasible)
-6 Pistols


A. Split jerk 3x3; rest 2 min (80% effort, fast and tight)
*255x3/255x3(-1)/255x3(-1)
+
AMRAP power snatch unbroken 185#
*2
Rest 2 min
Amrap power snatch unbroken 155#
*8
Rest 2 min
500 meter row for time
*1:18.1 (PR)
+
10 min z1 airdyne
*120 Cal

Training Video
http://vimeo.com/35223280


*The row hurt super bad but felt great to PR by almost 2 seconds from what I thought would be the fastest I ever could row the 500m (1:19.7) I feel like I am definately turning a corner with training, I still have some glaring weaknesses like pistols and HSPU but slowly I am working these into things that I can manage if they come up. Bodyweight is still around 234# but amazingly, I feel better at 234# during metcons than I did at 225#.

Saturday, January 14, 2012

14 Jan


OPT Construction Series Online WOD
Training 
On the hour, every hour:


1st hour (750a):
5,4,3,2,1
C&J - 205/115#
MU's
(1 score = time)
*5:07
*Felt good on Muscle-Ups but probably took too long with transition. Muscle-Ups were U/B, definately want to try this again later on to see if I can speed up the transition time that I lost.
**WOD 1 Video

2nd hour (915a):
2K Row + Max DU's in 10 min
(2 scores = time for row and reps of DU's)
*6:44 Row
*260 Double-Unders
*This felt great, the row didn't phase me at all. Was going to pace it to a 6:50 so that I could still crush the Doubles but about 1/2 way thru, felt really good and thought I could PR and possibly win both events. Finished the last 300m at under 1:30 pace and was able to go straight to DU's. Made a few too many mistakes but it was more concentration I think than fatigue. Messed up at 35/48/140/160
**WOD 2 Video

3rd hour (11a):
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top
(1 score = time)
*3:48 (Did this first with 1.5 pood before realizing it was supposed to be 2 pood)
*Obviously the KB Snatches felt super easy at 1.5.)
*Re-Did with 2 Pood 4:26
Training Video
http://vimeo.com/35097053

4th hour (12p):
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar
(1 score = reps)
*20+8 WB (308 Reps)


*Best I have ever felt for any multiple workout day. Took beta-alanine before/after workouts 1 and 3. 

Friday, January 13, 2012

13 Jan OPT

Training (3p)

Warm-Up
6m Z1
-3 U/B Muscle-Ups
-6 U/B Pistols
-9 U/B Kipping HSPU

For Time:
squat snatch x 30 - 135#
*3:39
This felt pretty good, not sure how much faster I could have went, wish I had some other times to see how I stacked up. I am sure Nate and Rory would crush this WOD. It was my legs that caused me to go to singles from 24-30.


Training Video
http://vimeo.com/35032407

Wednesday, January 11, 2012

OPT 11 Jan

Training (245p)

Warm-Up
6m
6 Kipping HSPU OTMEM
*36 in 5:30

6m Z1
-9 KBS (2)
-6 GHD Situps
-3 Strict MUps (3/2/2)
Row 5 min @1:45 pace
*1:44.2
Rest 2 min
5 min amrap
5 toes to bar
10 burpees
20 walking lunges
*3+6 Lunges
Rest 2 min
Row 5 min @1:45 pace
*1:44.3

Training Video

http://vimeo.com/34924215


Since tomorrow is our day off, wanted to hit a few aerodyne sprints to get a little more mental training in. Felt amazing on the aerodyne today, was able to keep it well over 1500 watts for all 15s. Did 3 rounds of 15s sprints with a 3m break in between. Recovered fine and it is amazing how little the 15s sprints effect me. Thinking back to what they felt like when we first started, amazing difference. Loved this cycle, felt like I had a huge improvement, excited for next phase but wish this one could keep going a few weeks more. Definately needed this for confidence.

Tuesday, January 10, 2012

10 Jan

Training (3p)

Warm-Up
25 Double Unders on the 30 seconds for 4 minutes
*all U/B

5m Z1
-7 Ring Dips
-8 Pistols
-9 Abmats

Mobility

A. split jerk, build to 1rm
*245/275/290/300/315(f)/315(f)/315(f)/315(15# PR)

B. Strict press, build to 1rm
*200/205
+
"Grace" (film)
*1:35

Today felt good to finally get 315. I had the weight completely stripped off the bar and ready to move on to Press and loaded back on the last two times. I knew I could get it but was trying not to blow my shoulders out before "Grace"....so much for that idea. Not using it as an excuse but definitely have more there if I didn't attempt 6 lifts at 300+

Also, miscounted and did 31 reps. That doesn't happen very often either. I guess this is a lesson of not staying focused after a PR.

*Training Video
http://vimeo.com/34867461

Monday, January 9, 2012

9 Jan

Training (315p)
Bodyweight: 232#


Warm-Up
4 Kipping HSPU OTMEM for 6m
*Easy, just wanted to get some skill work in.

6m Z1
-100m Row
-30" BJ - Depth Broad Jump (x2)
-10 T2B

Greg Everett Oly Complex


A. Build to a 1rm front squat
*285/320/335/345(f)
*Felt really good and I think I am really close to 345.


A1. 85% Test
FS@285 = 7 Reps
*Video shit the bed of course...

B. Build to a tough single power snatch
*165/175/175/185/185(f)/195/195/205
*Felt much better than it has in the past but cutting it close to catching in a full squat.


C. Find a 1rm incline bench press
*Had to rig using some blocks, think it was pretty close. Awkward the way we had it set-up. Stopped at 275 but still had some left for sure. Need to buy a damn flat bench.

D. 1 set amrap chin ups
*56 (PR) 
Butterfly felt great today, don't think I missed any reps but will wait to see what you think about them.

Training Video
http://vimeo.com/34815908

Saturday, January 7, 2012

OPT 7 Jan


Training (1150a)

Warm-Up
Band Hamstrings

5m Z1
-100m Run
-5 BJ (30")
-10 Pushups
-5 T2B

Mobility

"Jackie"
1000m row
50 thrusters 45#
30 chin ups
*5:35 (28 Second PR)
*Row was 3:11, U/B on Thrusters and Pullups. Thrusters felt great, never broke rhythm and easily could have done 10-15 more. Pullups were rough but didn't break up rhythm on those either. I am not sure if I could do Jackie any faster. Transitions were really fast and I don't think you could row much faster without compromising thrusters and pullups.

+
30 min z1 airdyne
*445 Cals

Training Video
http://www.youtube.com/watch?v=m12EsmxANoM&feature=player_embedded

Friday, January 6, 2012

6 Jan

Training (3p)
Warm-Up
3 Rounds (Z1)
50 DU's (u/b)
200m Run

5m Kipping HSPU OTMEM
*Didn't feel that great today. It has been a few days since we did HSPU and need to get them back in the warm-up cycle much more frequently. 
9/8/5/4/4

5m Muscle-Ups OTMEM (Strict)
3/2/2/1/2
*This is the first day that I felt heavy and it just felt different than usual. Again, same with HSPU, I have neglected these for the past 10 days or so and you can absolutely tell. These need to be a staple of my warm-up.


Warm up working on bounding drills
A. Deadlift 2, 2, 2; rest 3 min
*425x2/425x2/435x2(f-1)
These felt really heavy today. I hit 460 for a single last week and now 425 felt heavy today. I think maybe it was because my hamstrings weren't as loose as they should have been, felt myself unable to rock back on my heels.

+
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
+
Rest 8 min
+
Amrap unbroken TnG power snatch 185#
Airdyne 15 seconds @115%
Rest 3 min x4

The Aerodyne sprints hurt real bad today. My quads could not flush the lactic acid from them no matter how hard I tried. Super brutal.

Training Blog
http://vimeo.com/34684409

Wednesday, January 4, 2012

4 Jan

Training (3p)

 
5 min amrap @85%:
30 double unders
5 GHD sit ups
200 meter run
*2+150M RUN
*2+175M RUN
*3

Rest 2 min
5 min row @1:45 pace
Rest 2 min
x3 sets
*1:44.9
*1:44.9
*1:44.8
(3 sets of each alternating back and forth…6 total sets of 5 on 2 off)


*The Rows were very painful and about as bad as I thought they were going to be. 5 minutes is a long time and was tough to keep the pace but was able to stay just below it. 

Tuesday, January 3, 2012

3 Jan

A. Split Jerk 1, 1, 1, 1, 1; rest 2 min
*265/275/285/295(f)/295
*Didn't look as good as last week but was able to finally hit it.
B. Strict Press @31x2, 2, 1, 2, 1, 1; rest 2 min
*165/175/175/180/180/180
C. Snatch balance 2-3x5; rest 90 seconds (80% effort)
*185 for All. In the process of getting jerk blocks, not having them blows.

+
1 min amrap TnG power snatch 115#
*13 Power Snatches
then...
21-15-9
OHS 95#
Burpees
*5:15
+
20 min z1 airdyne
*304 Cals


Training Video
http://vimeo.com/34534869

Monday, January 2, 2012

2 Jan

Training (230p)

Warm up working on bounding drills
A. Front squat 2.2.2x5; rest 15 seconds/rest 3 min (~90%2rm weight)
*275 For All. Felt really good. Tough but good.
B. Clean grip deadlift x1/Power clean x1/Squat clean x1 (205#), 1
complex on the minute for 12 minutes
*Used 215 and felt great. Do you want me to go up if I can keep good form?
C. 20 unbroken CTB chin ups x5; rest 4 min
*All U/B until last round, broke at 15. Biceps were really sore the next day.

Training Video
http://vimeo.com/34528203