31 March

Part 1 (10a)

 

Run 3k for time on track

*13:06

*Wasn't sure how to pace this, first time running for splits in months. Felt fine throughout, back and legs felt great, just had a tough time lengthening my stride to speed up my splits. 

*Splits were as follows:

400m - 1:40

400m - 1:46

400m - 1:44

400m - 1:48

400m - 1:48

400m - 1:48

400m - 1:46

200m - :42

Cooled down for about a half mile. Felt completely recovered after, definitely can push this harder next time.

Part 2 (430p)
 
 Swim 30 min z1
*Everywhere was closed for Easter Sunday so decided to row instead...
*7,361m
*Kept a 2:00 pace for the entire time and felt fine. Could have kept going forever it seemed like. Got a little bored about halfway and then was able to just relax and let my mind go. Good day today, glad I got to rest the shoulder a little bit. Rest day tomorrow and then back at it Tuesday.

30 March

Part 1 (1130a)

AM

Thruster gauntlet (workout #2 from regionals 2011, except you can move your feet, not strict standards)

Start with 155# and increase by 10# every 30s until failure. Ladder stops at 295#

*Made it all the way through the ladder and hit 295#. Attempted 305# and almost got that as well. I missed 255# 2 years ago, gotta love evolving as an athlete. 

Thruster Ladder
https://vimeo.com/63051041 

Part 2 (5p)

PM

5 rounds for time:

7 muscle ups

14 GHD sit ups

21 double unders
*13:41
*Wanted to try doing smaller sets of Muscle-Ups with shorter rest. I went: 3/2/2 - 2/2/2/1 - 2/2/2/1 - 2/2/2/1 - 3/2/1/x/1
*Had one miss and it was number 34. Muscle-ups felt pretty good. 
*GHD's were actually the limiter here, they crushed me. Core was smoked from the start. Broke up last 3 sets. 

My left shoulder was a little achy. Probably just a little overused, will ice and stretch tonite and it will be fine. Only bothers me a little after lots of high rep power snatch. We did 60 last week along with some muscle-ups and then 13.4 and today. Will be good to go for Tuesday. 

29 March

Training (4p) Part 1

Open WOD 13.4
7m Amrap
Clean and Jerks (135)
T2B
Ascending Ladder of 3/6/9/12/15/18 etc
*106 Reps
*Feel fine about this, isn't going to be the top of the leaderboard but should keep me somewhere in the top 15 or so. 

Training (7p) Part 2
4 rounds for working time:
Run 400m 2 rope climbs
rest 2 min between rounds and perform amrap parallete hspu (scored as a second event)
*2:14 (400m + Rope Climbs) - 9 HSPU
*2:14 - 10 HSPU
*2:12 - 10 HSPU
*2:05 - 11 HSPU
*Runs were right around 1:30
*40 Total HSPU, they felt pretty solid today. Runs felt alright, legs were a little heavy for the first couple.

27 March

Training (3p)


Airdyne 10 min z1
*Complete, 127 Cals
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x20
*Complete, 567 Cals, roughly 300 watts for 85% and 100 watts for 50%

+
Airdyne 10 min z1
*Complete, 120 Cals

*Felt fine today, quads are back to normal. Feels good to finally not be hoping a movement doesn't come up because of an injury. 

26 March

Quad felt alot better today, still have some swelling but not much discomfort. No issues with snatching today. PS continues to give me issues, have a really hard time with it as it gets around 225#. Getting much more comfortable with the moderate loads over higher volume but the max effort PS definitely has some room for improvement.

Training (230p)

A. Power snatch; build to a max
*quickly to 215# and hit it fairly easily, missed 225 twice and stopped. 

B. 30 power snatch for time 175# (20 double unders on the top of each minute)
*5:47
*All singles and DU's unbroken. Saturday did 20 for time in 3:19 so I feel much better about the 30 today. 


C. 15 unbroken GHD sit ups; rest 90 seconds x5
*Complete
*First 4 sets weren't bad, last one was starting to get tough. 


Training Video
https://vimeo.com/62735222

24 March

Training (11a)

15 min amrap @85%
Run 400m
10 thrusters 95#
10 CTB chin ups
rest 10 min
15 min amrap @85%
Airdyne 30 calories
10 ghd sit ups
10 DB snatch 70# (5/arm)
rest 10 min
15 min amrap @85%
Row 500m
10 box jumps 30" (step down)
10 toes to bar
10 back extensions


*Had to modify some of this as my quads were still extremely sore from Friday. I have no idea why 150 Wallballs would do this to me. They have NEVER bothered me in the past and the 150 felt fine, no issues going U/B at all. 

*Have a rest day tomorrow and hoping everything will be back to normal for Training on Tuesday as usual. I hate having to modify training days, no time for that.

23 March

Training (1130a)

A. Power snatch; build to a max
*215, failed 225 and cut it there. Pull felt weak and slow today. 

B. 20 power snatch for time 175#
*3:19
*No misses and felt alright. All singles here.

+

On the min for 20 min:
Odd- 4 TnG power snatch 165#
*These felt decent, no misses and able to hit them all but got tough for sure. 

Even- 12 unbroken hspu (if you end up failing, turn them into amraps,
don't break the reps)
*12/12/12/8/12/10/8/8/6/9
*Felt alright but triceps got smoked pretty quickly. This was very challenging, I figured that is what you so grinded it out but it was rough for the last few minutes. 

+

3 min amrap:
10 power snatch 95#
5 burpees
*3 Rounds
*This felt pretty horrible. 

*Body is pretty beat up from yesterday. Quads are tender and shoulders are tired. Will take it easy and do some mobility tonite and should be fine for tomorrow. WB usually don't bother me unless I try and really push the tempo, which I did yesterday, and I am paying the price today. 

22 March

Training (5p)

CrossFit Games Open WOD 13.3
12m Amrap:
150 Wallballs
90 DU's
30 Muscle-Ups
*27 Muscle-Ups

*Feel fine about this, probably should have gamed it a little different but did it this exact way last year and got 25 muscle-ups. I figured since I was twice as good at muscle-ups now, it would be the way to go. I am 8# heavier than last year at this time and improved by 2 reps so overall I think its a win. There are some things we can work on I'm sure up until Regionals but still feel solid about it.

*Wallballs felt fine, did them u/b and finished around 4:40, only needed about 10 seconds before starting the DU's and did them in two sets. Was feeling really confident going into the Mups. Did 5-3-3-3-3-2-2-1-1-1-1-x. When I came off the rings on the first set of Muscle-Ups, I dropped from the bottom of my dip and pulled my quad, didn't realize it, thought it was just a cramp but turned out it was worse. Never loosened up for about 3 days and could barely go up and down stairs. This wasn't why I didn't get back to the wall for the second round but was def on my mind as every time I dropped off the rings I felt it for sure. Should have tried doubles on the muscle-ups with less rest. Will try that for sure next time I do 30+ muscle-ups in a workout.

20 March

Training (1130p)

10 min amrap @85%
Run 400m
10 burpees
10 CTB chin ups
*3+175m
*Felt pretty good, first time running in a while which took a few minutes before felt normal. 

rest 5 min

10 min amrap @85%
Run 400m
15 thrusters 95#
*3+275m
*Thrusters U/B and felt fine. About the last minute my HR started to probably get over 85% but overall felt really good here. 

rest 5 min

10 min amrap @85%
Row 250m
20 kbs 1.5 pood
40 double unders
*3+11 KBS
*Everything U/B and steady. 

rest 5 min

10 min max distance farmers walks 100# dumbbells (walk 100m down and
back so we can get a score, mandatory 20 seconds rest each time you
put the DB's down)
*450m
*Didn't have 100# DB's so I thought it would be a good idea to use (2) 95# Barbells....not sure this was anywhere near similar as it got crazy hard but if the point was to work my grip strength, it was a success. 

Calf is back to normal and nearly 100%, body feels pretty healthy overall. Don't really care what comes out tonite, feel like I am in a solid position and now just need to finish out the open in the top 48 and focus on Regionals. Lots of folks out there still believe that where people finish in the open will predict how they do at Regionals...not much correlation. 

 

19 March

Training

AM (1045)
6-4-2-4-6
Power snatch 165#
Muscle ups
*6:20
*The PS got my breathing and HR high and I did first set of MUps U/B and had a tough time slowing my HR back down. Muscle-Ups felt alright but had to take some time after power snatches to make sure I didn't fail. No fails but probably too much rest. I am sure this needs to get faster before June....
broke them up: 6 - 3/1 - 2 - 3/1 - 3/3


AM Training Video
https://vimeo.com/62180530


PM (330)
10-8-6-4-2
Squat snatch 165#
25-20-15-10-5
GHD sit ups
*9:50
*Brutal combination, quads were feeling it after first set of GHD's and never recovered. Briefly thought about doing doubles but pretty sure that singles were the way to go. Tried to stay quick with short rests but not sure if 9:50 was what you were expecting for this. Anybody else do this one? GHD's continue to be a bit of an achilles heel for me so workouts like this are great for me to work on some weaknesses. 


PM Training Video
https://vimeo.com/62200626

17 March

Training (10a)

13.2
*Rested the calf all weekend. Felt alright warming up but definitely still tender. Did about an hour of mobility and was pretty warm by the time I started. 

10m Amrap:
5 PP (115)
10 DL (115)
15 BJ (24")
*326 (10+26 Reps)
*Feel really good about the score. Was nervous about the calf and definitely didn't want to hurt it anymore. Body feels fine, no issues with the calf and no issues with the back. Don't get me wrong, this hurt really bad aerobically during it, but as far as muscularly, no big issues which is a good sign. At 237# last year, my low back would give me problems in workouts like this, now at 244#, to have no issues means that we are on our way to fixing that problem.

16 March

Training (330p)

Row sprint 350m @100%
rest 5 min
x3
*Average 500m/pace
*1:20.8/1:20.8/1:23.7
*This didn't feel great but was able to stay somewhat consistent. 

+

Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x20
*Kept my average watts at 300 and then down to about 100 for the 20m. Felt fine. 

*Not ideal to do Open WOD on Sundays as it kind of threw my training off for the weekend, however, glad I rested the calf as it felt alot better.

15 March

Training (330p)

Calf feels better today but glad we decided to hold off and do workout on Sunday. Did a ton of mobility today and hoping it feels better Sunday. 

A1. Press 5, 4, 3, 2, 1; rest 2 min
*185/195/205/215/225, more there for sure

A2. Weighted wide pronated chin ups; 4-5x5; rest 2 min
20# x5/5/5/5/5

B1. Parallete hspu; 7 for time x4; rest 1 min
*All 4 Sets U/B and felt great, around 20 seconds

B2. Muscle ups; 7 for time x4; rest 1 min
*3 Sets U/B and last set broke into 6-1. Felt really solid here

C. 30 sets of 3 unbroken CTB chin ups for time
*10:14
Took really easy and slow pace. 

13 March

Calf felt better today which is a good sign. Was afraid it would be worse than yesterday but didn't bother me too much and definitely improving from yesterday. The only thing I changed was a 20s row for the prowler push in the am. Will rest tomorrow and should be fine for Friday. I am sure it would be fine, but wouldn't mind not seeing box jumps for another week....

AM (1030a)

5 hang squat clean 205#
Prowler push 15 seconds @100% (180#) 20s max effort row
rest 3 min, x4
*Average 500m pace (1:22.6/1:20.0/1:18.7/1:18.7)
*Felt good here, a little sluggish on the rower but not bad. 

+

10 thrusters unbroken 115#
Airdyne 15 seconds @100%
rest 3 min, x4
*Average Watts (1181/1267/1195/1305)
*Felt good here, not as strong as usual on the AD but still stayed well above 1000 watts which is always my goal. Thrusters actually felt pretty solid, worked on pulling the bar down from OHD and being more aggressive with the reps. 


PM (330p)

2 min max reps OHS 155# 
*31 Reps, felt alright.
2 min max reps muscle ups
*14, pull was kind of off here, not sure why
2 min max double unders
*175, took it really easy on my calf. Did sets of 50-60 and rested. Felt fine.
2 min max reps CTB chin ups (in sets of 5 unbroken only...must come
off the bar after 5)
*7 Sets of 5, didn't feel good at all. Some days these feel great, other days feel like shit, today was a shitty day for C2B.
2 min max reps thrusters 155#
*20 reps, sets of 4, was rough. 

12 March

AM Training (830a)

On the min for 20 min:
Odd- 3 power snatch 165#
Even- 3 parallete hspu
*First 2 minutes did singles at 165# and then for the remaining 8 sets did triples and felt solid. Should have warmed up more before 13.1 because about halfway through this today felt really good. 
*HSPU were all U/B and felt fine. 

+

On the min for 20 min:
Odd- 2 power snatch 185#
Even- 7 hand release burpees
*Did singles for all PS and felt fine. Only took a few seconds b/w reps. Just enough to let bar settle and then I snatched again. 
*Burpees were fine, never close to being winded on these. 



PM Training (330p)

21-15-9
Deadlift 315#
Box jump 30"
*4:52
*November score was 6:52. Everything felt alot better. DL were 13/8 - 6/5/4 - 6/3
*Tweaked my calf a little on the last set of box jumps, will stretch and ice tonite and should be fine for tomorrow.
(compare to november 14th score)

Training Video DL/BJ
https://vimeo.com/61664437 

Monday

Training (Rest Day)

Did 60m of mobility and feel fine. Got in and saw doc today and he worked on my shoulder and bicep which were a little sore from the weekend but more maintenance than anything. Body has held up really well up to this point and now just need to stay disciplined and continue to be proactive with the mobility and warm-ups.

Sunday March, 11th

AM (11a)

On the min for 20 min:
Odd- 3 muscle ups
Even- 10 front squat 135#
*Felt fine, took a few sets to loosen quads up but last 6 or 7 sets were much faster. Muscle-ups felt good. 

+

21-15-9
CTB chin ups
Box jumps 30" (step down)
*3:57
*CTB all u/b and felt pretty good. Box jumps were tough for me with the step down, my mobility actually was limiter stepping off the damn box. 

PM Training (315p)

For time:
100 double unders
30 pistols
Row 500m
30 pistols
100 double unders
*6:19
*This felt really good actually. First time doing pistols since regionals last year and they were u/b and fast, no mistakes. Row was 1:38. First set of 100 was u/b and the last set made a mistake at 11 and 99....

9 March

Training (1130a)

On the min for 20 min:
Odd- 6-10 GHD sit ups
Even- Row 30 seconds @high effort
*Did 8 GHDs OTM (80 Total)
*Kept pace between 1:34 - 1:37
*GHD's actually felt pretty good, never got too rough. 

+

On the min for 20 min
Odd- L-sit on rings accumulate as much time as possible (no need to record)
Even- HS walk 30 seconds for meters
*Did 10s every 30s, so 20s every minute on the minute
*Did about 15m u/b each minute, shoulders were tired from yesterday for sure. 

Other than feeling the shoulders on the HS Walks, my body felt really good today. Back wasn't sore at all.

8 March

Training (430p)

13.1
40 Burpees
30 Snatches (75)
30 Burpees
30 Snatches (135)
20 Burpees
30 Snatches (165)
10 Burpees
Snatches at 210
*176
*Not super excited about the score but power snatches or power cleans have never been great for me. As long as this score keeps me around the top 30 I will be fine.

6 March

AM Training (Noon)

12 deadlift 225# unbroken
Run 200m @90-95%
rest 3:30
x4
*Complete
*Had to row instead of run, kept row pace at 1:38-1:42. Deadlifts felt fine. 

+
8 TnG deadlift 315#
Airdyne sprint 30 seconds @95%
rest 3:30
x4
*Average Watts were 980/966/967/948
*The quads were pretty blown up and I thought I would be able to get a little closer to the 1000 average watts this time. 

Rest 30m
PM
3 rounds for time:
15 power clean 135#
10 bar facing burpees
*5:01
*I had to put these workouts together due to our gym being closed for the open workout announcement later in the day. Tough day for working out, trained by myself in silence which isn't ideal but I guess it took me out of my comfort zone and it turned out alright. Legs were crushed on second round of cleans and burpees. 





*5:01

5 March

Training AM (1030a)

A. Squat snatch; 2, 2, 2; rest 3 min
*240/250/260(-+)
*Didn't feel great today warming up, just felt a little shaky in the catch but was still able to hit 250. I guess its positive that I missed the first rep @ 260 and then hit the second...+
On the min for 21 min:
Min 1: 2 squat snatch 185#
Min 2: 4 muscle ups
Min 3: 30 seconds airdyne @"tough" effort... do not blow up your quads!
*This felt super good. Really easy+
On the min for 21 min:
Min 1: 3 hang squat clean 225#
Min 2: 7 CTB chin ups
Min 3: 5 burpee box jumps 24"
*Hang Squat cleans got a little tough towards the end but everything else was easy. 


PM (5p)

For time:
30 seconds L-sit on rings
5 parallete hspu
20 GHD sit ups
3 parallete hspu
10 seconds L-sit on rings
1 parallete hspu
20 GHD sit ups
3 parallete hspu
30 seconds L-sit on rings
5 parallete hspu
*8:33
*Felt great on this and was easily unbroken on everything until the last 30 second L-Sit which took me about 12 sets and lots of rest. Can't believe how bad I am at these. HSPU felt good. 

3 March

Training (Noon)
 

12 min amrap @85%
12 thrusters 75#
12 toes to bar
12 calories rowing
36 double unders
*4 + 12 T2B
*U/B on everything and just paced it inbetween movements. Felt good throughout. No lower back issues which sometimes happens with lighter thrusters, moderate rep thrusters. T2B felt good. 

rest 8 min

12 min amrap @85%
25 wall balls
10 CTB chin ups
50 meter farmers walk 1.5 pood
*5+2 Wallballs
*U/B on everything and felt great. Doing the 25 Wallballs never got my heart rate too high and C2B felt solid. FW was a break for sure, easy stuff. 

rest 8 min

12 min amrap @85%
2 squat snatch 155#
2 parallete hspu
Run 200m
*6+2 Snatches
*Everything felt fine here, no issues. HSPU are getting better on the paralletes. 

*Overall felt really solid today, body feels great and I think I paced this exactly where I should have been. Glad we added the last 12m AMRAP, that was a perfect ending. Will rest tomorrow and hit it back on Tuesady. 

2 March

Training (1p)

30s Burpees AFAP
30s Power Snatch (95)
30s BJ (24")
30s AD Sprint
rest 12m, x3

Burpees: 15 - 16 - 17
PS: 9 - 9 - 9 
BJ: 11 -15 - 15
AD: 23 - 23 - 21

*Just used a running clock, no added transition time. Used regional standards for BJ which took a little bit to get used to. Legs were already feeling heavy after the burpees and then they were really heavy at the BJ and I felt useless on the AD. My body felt fine and had no tightness from the PS, just quads blew up by the time the AD came around. Burpees are feeling faster.

*Doc came over for the workout and showed me a different warm-up. He didn't even use the ARP today on me. He just gave me some stretches. I will video the new routine and send to you, some crazy shit but I felt way more loose than after the usual band mobility that I have done for so long. 

1 March

Training (3p)

A. Squat clean and jerk; build to a tough single
*320#
*This didn't feel great, clean was more challenging that usual and jerks just felt a little off. Stopped at 320. No misses.
Clean and Jerk Video
https://vimeo.com/60872287




B. Squat snatch; 2 reps on the min for 10 min
*Used 205#
*Felt alright, had 1 miss here on #18 but other than that, felt fast and solid. 


Snatch Video
https://vimeo.com/60872285


+
10 min amrap:
10 power clean 135#
2 muscle ups
10 power clean 155#
2 muscle ups
10 power clean 175#
2 muscle ups
10 power clean 195#
2 muscle ups
10 power clean 215#
2 muscle ups
....etc (increase power clean weight by 20# each round)

*Got 5 reps into 255# round. Felt good, broke up from the beginning to save my grip. 

 
10m Amrap Video
https://vimeo.com/60872286