Rest Day

Even though I have only worked out Tuesday and Wednesday this week, I still took today off as I am a little sore from the time I had taken off and then getting back into again. I will be hungry to train come tomorrow morning though....

3 Position Snatch and Muscle-Ups

Training (1p)

Warm-Up

BB Complex

Rowing

GHD/BE/T2B

Strength:

20m to find 1RM for 3 Position Snatch

115/135/165/185/195/205(x)

*195#

Conditioning:

30 Muscle-Ups for Time

*7:52

Skill:

25 Strict HSPU

5 OTMEM

*25, had to kip the last 3

Training Video

https://vimeo.com/43146918

29 May Training

BB Gymnastics

7X1 Clean & Jerk @ 90% – rest 60-80 sec.

275#

*All Complete

Strength

Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

385# 3RM (Guesstimate)

70% = 275# x8(Complete)

75% = 295# x8(Complete)

85% = 330# x5(Complete)

90% = 345# x5(Complete)

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups
*7:46

Training Video
https://vimeo.com/43068470

*OLD PR IS 7:31on Helen

Saturday - Sunday - Monday

Saturday, Sunday, and Monday

Wasn't able to workout during these days due to weather, time and some other family stuff that came up. Felt good to rest but I am definately ready to get back into it. No more vacations for at least a year unless I can train....

Ranch Hike

Training (Ranch)

Went on a 7-mile hike with a 60# pack. Felt good to mix it up a little bit and do something rather than the usual lift/run.

Ranch Partner WOD

Training (Ranch)

Drew Finishing Part 2

Part 1:

400m Shuttle Run

100 Jump Squats (As a 2 man Team)

25m Bear Crawl

100 Burpees

25m Bear Crawl

100 Lunges

25m Bear Crawl

100 Tire Jumps

25m Bear Crawl

400m Shuttle Run

*13:56 (Andrew/Steve)

*13:55 (Tom/Jason)

*15:00 (Jess/Dad)

Part 2:

For Time:

1500m Row

40 Burpees

150 Double-Unders

*7:56 (Steve/Andrew)

*9:00 (Tom/Jason)

Travel Day To Michigan

Travel Day Back To Michigan
"Off"

22 May

Training (115p)

Warm-Up: Row/BB Complex/Mobility

Strength:

20 Rep Max Back Squat

*320# x 20 Reps

*Felt pretty good, had 5-10 more pounds in me. Will do again in about 6 weeks.

Training Video

https://vimeo.com/42646004

Skill:

Muscle-Ups

*First time I have done these since Regionals and it showed. Did 21 and had a bunch of missed reps. 

21 in 6:00. 

Training Video

https://vimeo.com/42646574 

Conditioning:

6m Max U/B 8m HS Walks

*10 Trips

3m AMRAP PP (95#)

*80 Reps

2m AMRAP T2B

*39 Reps

1m Max Double-Unders

*107 Reps

21 May

Training (115p)

A. Row/Mobility/BB Complex Warm-up

B. Strength OLY Skill

Behind the Neck Push Jerk with Snatch Grip
1 Set of 3 Reps @ 60% of Snatch 1 Rep Max (145)
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max (175)
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max (195)
*Complete, felt good, need this work.

Snatch Pull
1 Set of 5 Reps @ 70% of Snatch 1 Rep Max (175)
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max (195)
*This felt ok, don't do alot of these so it felt a little uncomfortable.

Power Snatch + Overhead Squat1 Set of 4 Power Snatch + 4 Overhead Squat @ 60% of Snatch 1 Rep Max (145)
3 Sets of 3 Power Snatch + 4 Overhead Squat @ 70% of Snatch 1 Rep Max (175)
*Don't do alot of OHS and it felt good but definitely tougher than it probably should have.

WOD:

10m AMRAP:

5 HSPU (Strict)

10 OTB Lateral Jumps (30")

15 GHD's

*5 + 3 HSPU

Training Video

https://vimeo.com/42580277

20 May Training

Training (11a)

Today was supposed to me my day off but Jess wanted to come and do something together so I tried to come up with something that wouldn't throw my training week off. 

20m AMRAP:

200m Run

20 KBS, U/B (88#)

80 Double Unders

20 SB (20#)

185# OHD BB Carry, 50m

*Steve = 4+13 KBS

*Jess= 4+20 KBS

Good workout, definitely turned aerobic for me pretty quick. OHD Carry was tough but went U/B on all. Had a few mistakes on DU's and went U/B on KBS.

19 May

Training (1145a)

A. Mobility and Warm-Up

B. Back Squat, Build to new 1RM

*225/275/325/365/395/415/430(x)

415# Current 1RM

C. Build to a heavy PC and PJ in 12m

*290

D. Use 85% of this and complete 3 reps OTMEM for 7m

*This was a bloodbath. Used 250# and made it 2 minutes, dropped to 225 and did doubles on the minute which was still rough. Liked it, just need to work on this type of strength progression.

Training Video 
http://vimeo.com/42494521 

18 May Training

Training (145p)

A. Mobility and BB Complex for Warm-Up

B. Snatch Work

*95/135/165/185/210/225/240x/240/250x/250x/250x

*250 is going to go up in the next month. I can get it high enough but just can't stabilize under it. 

C. "Daniel"

50 Pullups

400m Run

21 Thrusters (105#)

800m Run

21 Thrusters (105#)

400m Run

50 Pullups

*12:54 (PR by 1:52)

*1st 50 pullups were 40/10, both sets of thrusters U/B, last set of pullups were 12/12/13/13

*Runs were slow but knew I wanted to go U/B on Thrusters so it worked out. 

Rest 15m

D. OTMEM for 10m

Odd Minutes: 12 T2B

Even Minutes: 6 Strict HSPU

Complete: 60/30

Training Video

https://vimeo.com/42430163

Decided to do "daniel" because I saw Crowder's name above mine on the board and that didn't sit well with me:)

16 May Training

Training (145p)

Warm-Up

A. Rowing and Mobility

Strength

A. Push Press 5-3-3-1-1

*215x5/235x3/250x3/265x1/280x1(PR)

*Didn't feel that great actually which tells me there is quite a bit still there. 

Rested 15m

WOD

12m AMRAP of:

200m Run

8 HSPU

12 T2B

40 Double Unders

*4 + 3 T2B

 Felt pretty good. HSPU were great today and T2B were all U/B.  

POST WOD

10m OTMEM

10 GHD

10 Back Extensions

*Complete

50/50

15 May Training

Video Shoot for AS Today

Wanted to get video of owners doing "The Chief"

This bothered my lower back around Round 3. 

Total Rounds was: 24 Rounds + 12 Reps

"The Chief"

5 (3)m Rounds with 1m Rest B/W Rounds

-3 PC (135)

-6 Pushups

-9 Air Squats

14 May Training

Warm-Up

A. 500m Row

B. Barbell Complex

C. Mobility

D. 20 BE/GHD

Strength:

Deadlift 3-3-1-1

380x3/410x3/425x1/450x1

*Felt alright, 450 wasn't pretty but got it up. 5# off a PR from over 2 years ago. Need to do this more and definately will over the next 6-8 weeks. 

Conditioning:

"Christine"

3 Rounds for Time:

500m Row

12 BW DL (235#)

21 BJ (20")

*8:05 (PR)

*Previous time was 8:42. Row splits were 1:38/1:41/1:43

Post WOD Work

EMOTM for 10m of:

12 T2B every even minute

6 HSPU (Strict) every odd minute

Complete: 60/30

Training Video

https://vimeo.com/42365996/settings

12 May

Not as sore as I thought I would be from "Garrett" yesterday but didn't want to do anything heavy so I can let my back rest today and tomorrow before hitting it again on Monday. 

A. 400x4, rest 3m b/w sets
*1:16/1:17/1:18/1:18

*Runs actually felt really good, not sure how/why.

B. 50x5 DU's, rest 90s b/w sets

*Loser does 6 burpees during rest

C. 7 Ring Dips OTMEM for 7m
*First 3 sets with 25# Vest
*This is one of the things I will need to work on. Made it 7m but was tough.

D. 15s AD Sprints x3, rest 2.5m b/w sets
*Average Watts were: 1532/1401/1436

Friday, 11 May

We are hosting a Hero WOD for a local Marine who lost his legs in Afghanistan tomorrow so we wanted to go through it today and put some times on the board for people to chase tomorrow.

WOD:

"Garrett"

800m Run

Then 8 Rounds for Time:

5 HSPU

6 Squat Clean Thrusters (135/85)

7 OTB Burpees

Then

800m Run

Steve - 25:07
Tristin - 25:11

Baity - 30:00

*My back got really tight about 6 rounds in and was killing me through the squat clean thrusters and the final run. HSPU were all U/B and mostly kipping.

May 10th

Took Monday - Wednesday completely off and have been pretty slack with my diet which actually has felt pretty good. Woke up this morning and couldn't handle another day off so I decided to get back in the fight and start working again. I haven't decided what my plans are for the upcoming 2013 season but I find it hard to believe I can not compete. The way I see it is that I am going to workout 5 days/week anyway and I rarely workout with less than 100% intensity so I might as well have a goal and focus on competing, whether it be individual or on a team, not sure. 

Strength:

5x2 Back Squat (Tempo)

*3 second hold in the bottom and then explode out of the hole. 

315#/335#/335#/340#/345#

*Felt pretty solid, still had 5-10# in me but didn't want to push to hard being the first day back. 

WOD

3 Rounds for Time:

500m Row

20 WB

20 KBS (1.5)

*10:17

*Wanted to get the blood going without having it be too intense of a workout. Felt pretty good. Rows were 1:38/1:44/1:45.

What Next?

Not sure what the next step will be for me. I am going to take some time off of training and evaluate in a couple weeks. I know that I sacrificed alot to get to where I was this year and I need to make sure that is the path I want to take again. I cannot do this halfway, that is one thing I won't do. I am either going to train just as hard for another year or I won't compete again. I will continue blogging on this site either way and keep everyone informed of what I am doing.

Regional Results

2012 Mid-Atlantic Regionals

Results

At the end of the day, the outcome hurts....bad. But Family is all that matters.

 

WOD 1
"Diane"

4:17

*I executed this nearly perfect except for the last rep. I failed my last HSPU and the next 2 reps before finally completing. This cost me 5 places in the workout. Finished 26th overall. 

21 DL/ 11-10 HSPU 

15 DL/ 8-7 HSPU

9 DL/ 8-x-x-x-1 HSPU

26th Place

WOD 2
2k Row

50 Pistols

30 HPC (225#)

13:05

*Row pace was 1:43-1:45

*Pistols were pretty quick and U/B with no failed reps

*HPC were 7/4/3 and then triples and doubles

*Was a world record for about 12 minutes.....

3rd Place

WOD 3

4 Rounds:

10DB 1 Arm Snatches (Alternating) 100# DB

Sprint

4:34

*This felt pretty solid, much easier than anticipated. No failed reps, probably took the runs a little too slow but overall felt really solid.

2nd Place

WOD 4

50 BS (135)

40 Pullups

30 S2O (135)

50 FS (85)

40 Pullups

30 S2O (85)

50 OHS (65)

40 Pullups

30 S2O (65)

18:42

*Wasn't sure how this was going to pan out but felt really good here.

3rd Place

WOD 5
Snatch Ladder:
Start at 155 and do 20 Du's then snatch. Increase 10# every minute.

245+30 Double Unders

*Failed 1st attempt at 255 and should have attempted again but instead went straight to DU's. 

3rd Place

WOD 6
3 Rounds of:

7 DL (345#)

7 Muscle-Ups

3 Rounds of:

21 Wallballs

21 T2B

100 Foot Farmers Walk (100# DB's)

28 Burpee Box Jumps (24")

100 Foot Farmers Walk (100# DB's)

3 Muscle Ups

17:20 (Didn't finish 17 BBJ and 3 Muscle-Ups)

*Fell apart on T2B. Grip was gone, most likely from too much tape on my hands and that was the beginning of the end. By 2nd round of this, was doing 3s and 4s. 

 

1 May

Training (3 days out)

40m mobility and hamstring work

+

HSPU Skillwork

+

5m Row at 1:43

25 Pistols Right Off the Rower

*Row not bad, pistols were unbroken and consistent, didn't try for speed but rhythm.

+

21 DUs

135# Snatch

rest 20 seconds

Repeat

rest 20 seconds

repeat with 155

rest

repeat with 155

rest

repeat with 185

rest 5m

built quickly to 235# snatch. Felt good, no misses at 185/205/225/235. Stopped at 235.

rest 10m

10 db snatches with switching on the way down

rest 5m

10 db snatches with switching at the ground

*I think trying to switch on the way down will crush my back and fatigue me way faster. Felt much more comfortable with switching on the ground.

15 minutes of mobility