Training AM (10a)
A. TnG power snatch; 5 reps on the min for 10 min 135#
*No misses. Felt good, tougher than I anticpated it would be.
B. Snatch balance; 2, 2, 1, 1; rest 2 min
*225/245/275/285
*Kept it light on the doubles as it was a little rough coming back down for second rep. These felt good.
C1. Front squat 5, 5, 5; rest 20 seconds
*295/305/275
*Did 275 on my last set, had felt a weird cramp in my lower abdomen on the 305 and just wanted to take it easy and make sure it was all good on my last set. Last set felt fine and no issues with my ab, just must have been a muscle cramp from compressing so hard.
C2. Muscle ups; 10 for time x3; rest 2 min
*67 seconds (4-3-3) / 94 Seconds (2-2-2-2-2) / 68 seconds (5-3-2)
*These felt alright, I was really shooting my head thru hard on the 3rd set and those 5 felt the best by far. Going to keep working on getting that feeling every time on the muscle-ups.
Training PM (345p)
3 rounds for time:
15 thrusters 135#
15 chin ups
*3:52
*Was worried how this was going to feel, was a little stiff from the AM session but warmed up well and hit a couple hard intervals on thrusters/pullups and then rested about 5 minutes before starting. Went u/b on all pullups and thrusters were: 15 / 9-6 / 10-5. I think I paced this pretty well for me. I guess I could have tried to string my last set of thrusters together but not sure that would have helped as I would have been staring at the pull up bar for a little longer. Is this a fairly solid time for this?
I also did 100 DU's for time just to f with my head a little bit and I IMMEDIATELY regretted that decision. Took just under 2m and about 3 mistakes to finish the 100 du's.
Hands were more tore up than I thought they were after the weekend. The humidity is in full effect and I have been tearing all over the damn place. Tomorrow should be good and I will be back to normal after the rest day Thursday. Need to make sure I take care of my hands and not have them tear like this during Regionals.
Training Video
https://vimeo.com/65248389
Total Pageviews
Tuesday, April 30, 2013
Sunday, April 28, 2013
28 April
Woke up feeling pretty good considering this would be the 5th and 6th workouts in 3 days. I think this weekend was more volume than what we are going to see at Regionals. My body feels so much better today than what it has felt like in the past on high volume weekends. I am very confident in my training after seeing how things went this weekend. There is absolutely no doubt in my mind that I have the ability to beat anyone come June. Nobody is good enough to get a free ticket without bleeding this year. I am not saying that my ass will be at the games but I feel like I have a great chance if I just execute the way I know I can.
AM Training Session (10a)
Shoulder to OH triple gauntlet; beginning at 185# and adding 10
pounds per minute until failure
(rep must begin from the floor, be cleaned to the shoulders and put
overhead three times to count…if you fail to achieve 3 OH reps
additional power clean reps at that weight will be used as tie
breaker)
*285
*Failed 2nd Jerk @295#. Power Cleaned and Push Jerked each rep until 285 and then split jerk #3. Felt really good about this as I haven't Push Jerked this heavy in close to 4 months.
PM Training Session (215p)
For time (7:18)
3 rounds:
50 meter prowler push 270# exteral
3 rope climbs
...
3 rounds: (6:40)
30 unbroken wall balls
15 GHD sit ups
...
3 rounds: (7:27)
15 meter hs walk
30 kbs 1.5 pood
*21:47
*Felt really good about this one as well. Body tightened up after AM session and took a long time to loosen up before we started. We used 180# on our prowlers and I have to imagine it is pretty comprable to 270# on pavement. I had a slow grind with the 180# and at my BW, anything heavier than 180# would have made me break it up numerous times which wouldn't make a whole lot of sense. Anyway, felt great through the first 3 rounds, Rope Climbs were easy with pretty limited rest b/w. Second 3 rounder wasn't too terrible. Took about 10 seconds b/w movements and was able to easily knock out the u/b wallballs. GHD's were all u/b but got tough in the 3rd set. Last 3 Rounder got tough just because of the damn KBS. I went U/B on my first HS Walk. 14m then 1m on my 2nd HS Walk. 8m - 4m - 3m on my 3rd HS Walk. All KBS U/B. I am pretty sure the only way I could have gone faster here was to not fall on my ass during the HS Walks. Will have my splits for each 3 rounder tomorrow.
AM Training Session (10a)
Shoulder to OH triple gauntlet; beginning at 185# and adding 10
pounds per minute until failure
(rep must begin from the floor, be cleaned to the shoulders and put
overhead three times to count…if you fail to achieve 3 OH reps
additional power clean reps at that weight will be used as tie
breaker)
*285
*Failed 2nd Jerk @295#. Power Cleaned and Push Jerked each rep until 285 and then split jerk #3. Felt really good about this as I haven't Push Jerked this heavy in close to 4 months.
PM Training Session (215p)
For time (7:18)
3 rounds:
50 meter prowler push 270# exteral
3 rope climbs
...
3 rounds: (6:40)
30 unbroken wall balls
15 GHD sit ups
...
3 rounds: (7:27)
15 meter hs walk
30 kbs 1.5 pood
*21:47
*Felt really good about this one as well. Body tightened up after AM session and took a long time to loosen up before we started. We used 180# on our prowlers and I have to imagine it is pretty comprable to 270# on pavement. I had a slow grind with the 180# and at my BW, anything heavier than 180# would have made me break it up numerous times which wouldn't make a whole lot of sense. Anyway, felt great through the first 3 rounds, Rope Climbs were easy with pretty limited rest b/w. Second 3 rounder wasn't too terrible. Took about 10 seconds b/w movements and was able to easily knock out the u/b wallballs. GHD's were all u/b but got tough in the 3rd set. Last 3 Rounder got tough just because of the damn KBS. I went U/B on my first HS Walk. 14m then 1m on my 2nd HS Walk. 8m - 4m - 3m on my 3rd HS Walk. All KBS U/B. I am pretty sure the only way I could have gone faster here was to not fall on my ass during the HS Walks. Will have my splits for each 3 rounder tomorrow.
Saturday, April 27, 2013
27 April
Training AM Session (7:30a)
27-Apr
AM
21-15-9
Deadlift
Box jump 30"
HSPU
*8:27
*Woke up feeling pretty good which is a great sign. Deadlifts felt a little heavy but I guess that isn't a huge surprise, haven't touched 315 in a little bit. Took the box jumps a little easy for a couple reasons, one was this is where I tweaked my calf about 6 weeks ago and the other was I didn't want it to take away from my HSPU. HSPU's were u/b which is the first time I have ever been able to do any type of 21-15-9 unbroken. This is a great sign that I am no longer shitty at these. I think that time would be a little slower than someone that hit the box jumps hard. When Regionals come, I will definitely not baby the box jumps. I broke this up:
DL (8-7-6) - (6-5-4) - (6-3)
BJ were slow and steady
HSPU all U/B
*Not sure I would have paced this too terribly different, especially the DL's, that is about all I have with that weight and rep scheme.
Training Video
http://vimeo.com/64948047
Training Session PM (145p)
For time:
100 thrusters 115# (8:12)
100 CTB chin ups (8:58)
100 double unders (1:04)
100 burpees (7:12)
*25:36
*Wow, this was really painful. I was expecting the pain but was still surprised at how bad this shit hurt. Mentally just as bad as physically. Glad your throwing some shit like this in here because I was feeling sorry for myself on those damn burpees and it will definitely help get my mind in the right place come June. There will for sure be a point on Sunday that this exact feeling will show up and my trip to the HDC will depend on what happens at that moment. Thrusters were mostly done in 6's throughout. C2B were 10-6-6-6-6-6-then 3s with a short break. DU's were U/B and burpees were pretty slow.....as in the first 10 were borderline quadrapalegic slow but then just tried not to stop. Hands got kind of tore up but nothing terrible. My mom told me as a kid that I should never tell people that I hated them but I fing hated you when I started those damn burpees....like you slapping my wife hate, a deep, dark hatred....but once I finished it went away and I like you again.
*Started coming down with a damn cold yesterday and have been pretty congested for the past 2 days. Hasn't effected me other than breathing once the workouts started but it definitely shows how little control we have over some things. I slept like shit last night and finally broke down and took some benadryl tonite so I can sleep better. Still happy my body feels the way it does even with not being 100% healthy. Will hit it hard tomorrow and then rest Monday and try and kick this damn cold.
27-Apr
AM
21-15-9
Deadlift
Box jump 30"
HSPU
*8:27
*Woke up feeling pretty good which is a great sign. Deadlifts felt a little heavy but I guess that isn't a huge surprise, haven't touched 315 in a little bit. Took the box jumps a little easy for a couple reasons, one was this is where I tweaked my calf about 6 weeks ago and the other was I didn't want it to take away from my HSPU. HSPU's were u/b which is the first time I have ever been able to do any type of 21-15-9 unbroken. This is a great sign that I am no longer shitty at these. I think that time would be a little slower than someone that hit the box jumps hard. When Regionals come, I will definitely not baby the box jumps. I broke this up:
DL (8-7-6) - (6-5-4) - (6-3)
BJ were slow and steady
HSPU all U/B
*Not sure I would have paced this too terribly different, especially the DL's, that is about all I have with that weight and rep scheme.
Training Video
http://vimeo.com/64948047
Training Session PM (145p)
For time:
100 thrusters 115# (8:12)
100 CTB chin ups (8:58)
100 double unders (1:04)
100 burpees (7:12)
*25:36
*Wow, this was really painful. I was expecting the pain but was still surprised at how bad this shit hurt. Mentally just as bad as physically. Glad your throwing some shit like this in here because I was feeling sorry for myself on those damn burpees and it will definitely help get my mind in the right place come June. There will for sure be a point on Sunday that this exact feeling will show up and my trip to the HDC will depend on what happens at that moment. Thrusters were mostly done in 6's throughout. C2B were 10-6-6-6-6-6-then 3s with a short break. DU's were U/B and burpees were pretty slow.....as in the first 10 were borderline quadrapalegic slow but then just tried not to stop. Hands got kind of tore up but nothing terrible. My mom told me as a kid that I should never tell people that I hated them but I fing hated you when I started those damn burpees....like you slapping my wife hate, a deep, dark hatred....but once I finished it went away and I like you again.
*Started coming down with a damn cold yesterday and have been pretty congested for the past 2 days. Hasn't effected me other than breathing once the workouts started but it definitely shows how little control we have over some things. I slept like shit last night and finally broke down and took some benadryl tonite so I can sleep better. Still happy my body feels the way it does even with not being 100% healthy. Will hit it hard tomorrow and then rest Monday and try and kick this damn cold.
Friday, April 26, 2013
26 April
Training AM Session (1030a)
A. Squat snatch; build to a max in 8 minutes
*210/225/240/250/260/270(miss/miss)
*Finally got my snatch back today. Hasn't felt good for the past 2 weeks and I knew it was something small. Had 270 easy overhead but just stood too quickly. Feels great to have this back on track, even though we most likely won't see a heavy snatch at Regionals.
B. Front squat; build to a 5rm in 8 min
*335#
*Didn't want to screw this up and have to do more than one set of 5. Wanted to save my legs as much as possible for the next part. 335 wasn't easy, but definitely had more there.
+
5-4-3-2-1-2-3-4-5
Front squat 225#
Muscle ups
(taken from floor)
*7:55
*Watching the video, it sure seemed like I took alot of rest b/w the Front Squats and Muscle-Ups but I think it was necessary to do without missing reps. Went U/B on both all the way until my last set of 5 muscle-ups and then had to split it up 2/2/1. I should have tried to do 3/2 but was really afraid of missing one and staring at the rings for a while.
Training Video
https://vimeo.com/64910572
Training PM Session (5p)
For time:
Run 1 mile
Row 2k
Run 1 mile
*20:30
*Mile 1 - 6:20
2k - 7:08
Mile 2 - 6:42
*Felt good on this. Wasn't sure how this was going to go, took me a little while to get warmed up and the plan I had in my head was to coast on the 1st mile, around a 7m pace, then hit a 7m 2k and then try and go sub 7 on my 2nd mile to get under 21m. Felt really solid on the first mile and easily ran a 6:20 that didn't leave me hurting at all to transition to the row. Held a 1:46 pace on the row and then hit the 2nd mile. Had plenty at the end to pick up the pace the last 200m. Recovered quickly and feel fine, now 10m later.
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Conditioning Reagan to think 75 HSPU and 400s are fun.... |
A. Squat snatch; build to a max in 8 minutes
*210/225/240/250/260/270(miss/miss)
*Finally got my snatch back today. Hasn't felt good for the past 2 weeks and I knew it was something small. Had 270 easy overhead but just stood too quickly. Feels great to have this back on track, even though we most likely won't see a heavy snatch at Regionals.
B. Front squat; build to a 5rm in 8 min
*335#
*Didn't want to screw this up and have to do more than one set of 5. Wanted to save my legs as much as possible for the next part. 335 wasn't easy, but definitely had more there.
+
5-4-3-2-1-2-3-4-5
Front squat 225#
Muscle ups
(taken from floor)
*7:55
*Watching the video, it sure seemed like I took alot of rest b/w the Front Squats and Muscle-Ups but I think it was necessary to do without missing reps. Went U/B on both all the way until my last set of 5 muscle-ups and then had to split it up 2/2/1. I should have tried to do 3/2 but was really afraid of missing one and staring at the rings for a while.
Training Video
https://vimeo.com/64910572
Training PM Session (5p)
For time:
Run 1 mile
Row 2k
Run 1 mile
*20:30
*Mile 1 - 6:20
2k - 7:08
Mile 2 - 6:42
*Felt good on this. Wasn't sure how this was going to go, took me a little while to get warmed up and the plan I had in my head was to coast on the 1st mile, around a 7m pace, then hit a 7m 2k and then try and go sub 7 on my 2nd mile to get under 21m. Felt really solid on the first mile and easily ran a 6:20 that didn't leave me hurting at all to transition to the row. Held a 1:46 pace on the row and then hit the 2nd mile. Had plenty at the end to pick up the pace the last 200m. Recovered quickly and feel fine, now 10m later.
Wednesday, April 24, 2013
24 April
Training (230p)
A. 30 shoulder to OH for time 225#
*5:06
*These got heavy around #17 or so. Push Jerked all.
B. Hang power clean; 3 unbroken on the 45 seconds for 7 sets @225#
*Complete, messing around with some different ways to do these, had a video but of course the camera fell over which makes it kind of tough to show you.
+
75 hspu (kipping) for time:
Each time you come off the wall you must run 400m
*10:12
*Sets were 27/18/17/13
*Runs were slow, HSPU felt pretty decent. First time doing anything but paralletes and I was able to cycle them pretty quick. First time ever doing 27 u/b so we are definitely doing something right.
Training Video
https://vimeo.com/64763224
A. 30 shoulder to OH for time 225#
*5:06
*These got heavy around #17 or so. Push Jerked all.
B. Hang power clean; 3 unbroken on the 45 seconds for 7 sets @225#
*Complete, messing around with some different ways to do these, had a video but of course the camera fell over which makes it kind of tough to show you.
+
75 hspu (kipping) for time:
Each time you come off the wall you must run 400m
*10:12
*Sets were 27/18/17/13
*Runs were slow, HSPU felt pretty decent. First time doing anything but paralletes and I was able to cycle them pretty quick. First time ever doing 27 u/b so we are definitely doing something right.
Training Video
https://vimeo.com/64763224
Tuesday, April 23, 2013
23 April
Training (230p)
A. TnG power snatch; 3 reps on the min for 6 min 155#
*Complete, felt fine.
B. Squat snatch; 2, 2, 2, 1, 1, 1; rest 3 min
*Started off feeling really good here. Built quickly and hit 245#, no misses on the way up. Put 250# on for my doubles and started missing. Dropped to 245# for last double and missed. Ended up dropping to 225# and just trying to fix some things with singles. I think it is something small and I am close to fixing it but it has jacked me up the last two times snatching. Will get it squared away here next time we snatch. Finding it humorous how great power snatches feel and how off squat snatches feel. This great game of give and take that we have to play with CrossFit.
C. Back squat; 20 reps for time 315#
*1:26
*Did these unbroken and had a pretty quick pace until about 13 and then started slowing down. Chose to not rack it and keep it on my back. Adductors are feeling it bigtime.
D. Muscle ups; 30 for time (perform 5 burpees on the top of each minute)
*8:48
*thought I would be smart and went 3/3 first minute. 3/2 second minute, 2/2 third minute, 2/1 fourth minute and then went to singles. Probably should have started with 2/2 and would have been able to hang on to doubles longer.
*Not a bad day of training, felt good to squat again but have a feeling I am going to be sore as shit from the 315# tomorrow.
A. TnG power snatch; 3 reps on the min for 6 min 155#
*Complete, felt fine.
B. Squat snatch; 2, 2, 2, 1, 1, 1; rest 3 min
*Started off feeling really good here. Built quickly and hit 245#, no misses on the way up. Put 250# on for my doubles and started missing. Dropped to 245# for last double and missed. Ended up dropping to 225# and just trying to fix some things with singles. I think it is something small and I am close to fixing it but it has jacked me up the last two times snatching. Will get it squared away here next time we snatch. Finding it humorous how great power snatches feel and how off squat snatches feel. This great game of give and take that we have to play with CrossFit.
C. Back squat; 20 reps for time 315#
*1:26
*Did these unbroken and had a pretty quick pace until about 13 and then started slowing down. Chose to not rack it and keep it on my back. Adductors are feeling it bigtime.
D. Muscle ups; 30 for time (perform 5 burpees on the top of each minute)
*8:48
*thought I would be smart and went 3/3 first minute. 3/2 second minute, 2/2 third minute, 2/1 fourth minute and then went to singles. Probably should have started with 2/2 and would have been able to hang on to doubles longer.
*Not a bad day of training, felt good to squat again but have a feeling I am going to be sore as shit from the 315# tomorrow.
Sunday, April 21, 2013
21 April
Training (1030a)
30 min amrap:
2 bar muscle ups
4 wall walks
6 stone to shoulder
30 double unders
100 m farmers walk 2 pood
*7+2 Stones
*This felt good, used a 200# stone. BMups felt easy, getting better at them and haven't really worked them at all. Wall walks are getting better also, worked hard to not waste too much time on those. FW were all u/b and ran on the last couple. Tried to stay steady for the first 20-24 minutes and then pick up the pace at the end.
*Splits were: 4:10/4:12/4:20/4:02/4:10/4:01/3:45
*Worked on some HSPU/RD/Pushups drills at the end and then hit a 25m u/b HS walk to see how it would feel fatigued and it wasn't bad at all. Usually I feel pretty beat up at the end of the Fri/Sat/Sun training but really feel good today. I think my body is definitely recovering better and I feel healthy.
30 min amrap:
2 bar muscle ups
4 wall walks
6 stone to shoulder
30 double unders
100 m farmers walk 2 pood
*7+2 Stones
*This felt good, used a 200# stone. BMups felt easy, getting better at them and haven't really worked them at all. Wall walks are getting better also, worked hard to not waste too much time on those. FW were all u/b and ran on the last couple. Tried to stay steady for the first 20-24 minutes and then pick up the pace at the end.
*Splits were: 4:10/4:12/4:20/4:02/4:10/4:01/3:45
*Worked on some HSPU/RD/Pushups drills at the end and then hit a 25m u/b HS walk to see how it would feel fatigued and it wasn't bad at all. Usually I feel pretty beat up at the end of the Fri/Sat/Sun training but really feel good today. I think my body is definitely recovering better and I feel healthy.
Saturday, April 20, 2013
20 April
Training (1145a)
For Time:
10 Parallete HSPU
20 HPC (225)
40 Pistols
60 Calories AD
*5:38
*This felt alright, I was able to get the HSPU u/b which felt good. Probably have about 12-14 u/b if I have to which is a big improvement. HPC caught me by surprise a little, first time doing them in a few months and I struggled with 225#. I did 10-2-2-3-3. Short rests inbetween but struggled with my grip and cycling them a little bit. Same thing with the pistols. Hit them with no mistakes but they were pretty slow, can easily get better at these if they come up at Regionals. For now they are there, just not fast. The AD is what took the most out of me for this. Took me about 1:10-1:15 to get the 60 cals and it left me hurting for about 10-15m.
*My body felt good from yesterday and feels good as of now. Will see how my ass feels tomorrow, usually pistols leave me pretty sore.
For Time:
10 Parallete HSPU
20 HPC (225)
40 Pistols
60 Calories AD
*5:38
*This felt alright, I was able to get the HSPU u/b which felt good. Probably have about 12-14 u/b if I have to which is a big improvement. HPC caught me by surprise a little, first time doing them in a few months and I struggled with 225#. I did 10-2-2-3-3. Short rests inbetween but struggled with my grip and cycling them a little bit. Same thing with the pistols. Hit them with no mistakes but they were pretty slow, can easily get better at these if they come up at Regionals. For now they are there, just not fast. The AD is what took the most out of me for this. Took me about 1:10-1:15 to get the 60 cals and it left me hurting for about 10-15m.
*My body felt good from yesterday and feels good as of now. Will see how my ass feels tomorrow, usually pistols leave me pretty sore.
Friday, April 19, 2013
19 April
Training (2p)
A. Power snatch; build to a max
*190/205/220/230(pr)/235(x)
*This felt really good today, way better than my snatch felt on Wednesday. Mentally, not a big deal because I highly doubt we will see a heavy snatch at Regionals. Thinking it will be much more likely to see moderate load heavy volume snatching. Legs have been feeling a little weak lately, just in the squat, not sure if it is from all the running or what the deal is. Will we be getting any squatting exposure over the next 6 weeks or will that not be necessary?
B. Power snatch TnG; build to a 5rm
*195
*More there for sure next time.
+
9-7-5-7-9
Squat snatch 135#
Muscle ups
*12:08
*This was interesting since it was backwards "Amanda +". Starting with the snatches makes the first set of muscle-ups WAY different than starting the muscle-ups fresh. Tried to take short sets/rests on the muscle-ups and feel that I paced this about as good as I could have for me. No fails but the last 4-5 muscle-ups took a little bit. Snatches felt pretty easy, went 5-4 first set and then mostly doubles until the last set of 9 and then hit fast singles. Rings got pretty wet from humidity which made the muscle-ups more fun than they needed to be. Fairly pleased with this time, what were you expecting time wise from me?
Snatches/Muscle-Ups
5-4/3-3-3
2-2-2-1/2-2-2-1
2-2-1/2-2-1
2-2-2-1/2-2-2-1
SINGLES/2-2-1-2-2
Training Video
https://vimeo.com/64421525
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Workout Partners For The Day |
A. Power snatch; build to a max
*190/205/220/230(pr)/235(x)
*This felt really good today, way better than my snatch felt on Wednesday. Mentally, not a big deal because I highly doubt we will see a heavy snatch at Regionals. Thinking it will be much more likely to see moderate load heavy volume snatching. Legs have been feeling a little weak lately, just in the squat, not sure if it is from all the running or what the deal is. Will we be getting any squatting exposure over the next 6 weeks or will that not be necessary?
B. Power snatch TnG; build to a 5rm
*195
*More there for sure next time.
+
9-7-5-7-9
Squat snatch 135#
Muscle ups
*12:08
*This was interesting since it was backwards "Amanda +". Starting with the snatches makes the first set of muscle-ups WAY different than starting the muscle-ups fresh. Tried to take short sets/rests on the muscle-ups and feel that I paced this about as good as I could have for me. No fails but the last 4-5 muscle-ups took a little bit. Snatches felt pretty easy, went 5-4 first set and then mostly doubles until the last set of 9 and then hit fast singles. Rings got pretty wet from humidity which made the muscle-ups more fun than they needed to be. Fairly pleased with this time, what were you expecting time wise from me?
Snatches/Muscle-Ups
5-4/3-3-3
2-2-2-1/2-2-2-1
2-2-1/2-2-1
2-2-2-1/2-2-2-1
SINGLES/2-2-1-2-2
Training Video
https://vimeo.com/64421525
Wednesday, April 17, 2013
17 April
Training (11a)
5k Time Trial (Run at track to get 400m splits)
*22:12
*Lungs felt alright, wasn't sure what I should shoot for here so started with the idea that I would try and keep 1:40 pace as long as possible. The first mile felt pretty good. The middle mile slowed a bit but mainly because my damn feet hurt. Again, lungs weren't too bad at all, feet just don't like running right now. Blisters on the outside of my foot. My 5'1, 100# wife says it is because I run wrong....I told her that it is because 245# dudes aren't supposed to be running 5k's....I think with some more exposure, this time can come down and you probably want it about 45-60 seconds faster?
Splits were:
1:31
1:43
1:45
1:49 (Mile 1 = 6:49)
1:50
1:52
1:51
1:51 (Mile 2 = 7:24)
1:53
1:49
1:38 (Mile 3 = 7:12)
:47
5k Time Trial (Run at track to get 400m splits)
*22:12
*Lungs felt alright, wasn't sure what I should shoot for here so started with the idea that I would try and keep 1:40 pace as long as possible. The first mile felt pretty good. The middle mile slowed a bit but mainly because my damn feet hurt. Again, lungs weren't too bad at all, feet just don't like running right now. Blisters on the outside of my foot. My 5'1, 100# wife says it is because I run wrong....I told her that it is because 245# dudes aren't supposed to be running 5k's....I think with some more exposure, this time can come down and you probably want it about 45-60 seconds faster?
Splits were:
1:31
1:43
1:45
1:49 (Mile 1 = 6:49)
1:50
1:52
1:51
1:51 (Mile 2 = 7:24)
1:53
1:49
1:38 (Mile 3 = 7:12)
:47
Tuesday, April 16, 2013
16 April
Training (2p)
A. Squat snatch clusters 1.1.1x3; rest 20 seconds/rest 3 min
*240(-1), 240#(-1), 240#(-1)
*My pull felt super strong but had a tough time keeping it overhead. Maybe I was slow under the bar. Watched all my misses and couldn't see anything obvious. Usually would have stopped earlier but everytime I thought about cutting it, I would hit one and it felt great. What you said made perfect sense and I am not too worried about it. We have put a ton of time in on the power snatches and they feel night and day better and I doubt there will be a max snatch anyway so I feel confident in the plan for sure.
B. Power snatch clusters 175# 1.1.1.1.1x3; rest 20 seconds/rest 90 seconds
*175 felt super easy for the first set, went to 185# for 2nd and 3rd and they felt the best they ever have. Easily could have done more but wasn't sure you wanted me to go up so stayed at 185#. Man these felt so much better than normal.
+
15 min amrap:
15 kbs 2 pood
15 burpees
*9 + 4 KBS
*Paced this really well I think. Didn't have to break any KBS and stayed slow and steady on my burpees. Didn't stop and chalk up at all, which further reinforces that it is just a stall tactic on my part when I do this and not really needed. Round times were:
83 seconds
95
97
99
99
103
98
104
92
Training Video
https://vimeo.com/64186129
A. Squat snatch clusters 1.1.1x3; rest 20 seconds/rest 3 min
*240(-1), 240#(-1), 240#(-1)
*My pull felt super strong but had a tough time keeping it overhead. Maybe I was slow under the bar. Watched all my misses and couldn't see anything obvious. Usually would have stopped earlier but everytime I thought about cutting it, I would hit one and it felt great. What you said made perfect sense and I am not too worried about it. We have put a ton of time in on the power snatches and they feel night and day better and I doubt there will be a max snatch anyway so I feel confident in the plan for sure.
B. Power snatch clusters 175# 1.1.1.1.1x3; rest 20 seconds/rest 90 seconds
*175 felt super easy for the first set, went to 185# for 2nd and 3rd and they felt the best they ever have. Easily could have done more but wasn't sure you wanted me to go up so stayed at 185#. Man these felt so much better than normal.
+
15 min amrap:
15 kbs 2 pood
15 burpees
*9 + 4 KBS
*Paced this really well I think. Didn't have to break any KBS and stayed slow and steady on my burpees. Didn't stop and chalk up at all, which further reinforces that it is just a stall tactic on my part when I do this and not really needed. Round times were:
83 seconds
95
97
99
99
103
98
104
92
Training Video
https://vimeo.com/64186129
Sunday, April 14, 2013
14 April
Training (1p)
For Time:
50 Cal AD (55 Seconds)
40 GHD's (90 Seconds, U/B)
30 PS (155) (4:38)
20 C2B (53 Seconds)
10 Wall Walks (1:52)
*10:57
*GHDs were slow but unbroken which is an improvement from prior workouts. However GHDs into PS was a particularly brutal combination that I wasn't expecting. Quads and Posterior were pretty fatigued after the GHD's. Didn't have much of a pull with the PS. Tried to do mostly quick singles on the PS. C2B were fine, broke into 12-8. Wall walks were pretty crushing. Overall, felt solid for the 6th workout in 3 days. Will rest a few hours and then go hit this run tonite.
Part 2 (5p)
30 sec run @ 70%
30 sec run @ 80%
30 sec run @ 90%
30 sec walk
x10
*This actually sucked worse than I thought it would. I went to the track so I could keep track of my distances. My plan was to pace it in 3 segments that could get me a 400m run each 2m interval and then just walk the 30s around the start/finish line until the next interval started. Good plan for a little bit at least...
Distance per round:
1st - 400m
2nd - 400m
3rd - 400m
4th - 400m
5th - 395m
6th - 390m
7th - 390m
8th - 390m
9th - 385m
10th - 400m (sprinted last 30s to see if I could get 400m)
*Running is already getting better, 2 weeks ago, I had trouble holding a 1:44 pace, wednesday I easily held 1:34s and today 1:30 wasn't too bad for a little while. Don't get me wrong, I still hate to run but I can hold my own with the little people if one comes up.
*Great weekend of training. Body feels really good, tired for sure, but not achy or anything. Volume was probably 85-90% of what I would anticipate Regionals to be but intensity obviously wasn't comprable to what I will experience at Regionals.
For Time:
50 Cal AD (55 Seconds)
40 GHD's (90 Seconds, U/B)
30 PS (155) (4:38)
20 C2B (53 Seconds)
10 Wall Walks (1:52)
*10:57
*GHDs were slow but unbroken which is an improvement from prior workouts. However GHDs into PS was a particularly brutal combination that I wasn't expecting. Quads and Posterior were pretty fatigued after the GHD's. Didn't have much of a pull with the PS. Tried to do mostly quick singles on the PS. C2B were fine, broke into 12-8. Wall walks were pretty crushing. Overall, felt solid for the 6th workout in 3 days. Will rest a few hours and then go hit this run tonite.
Part 2 (5p)
30 sec run @ 70%
30 sec run @ 80%
30 sec run @ 90%
30 sec walk
x10
*This actually sucked worse than I thought it would. I went to the track so I could keep track of my distances. My plan was to pace it in 3 segments that could get me a 400m run each 2m interval and then just walk the 30s around the start/finish line until the next interval started. Good plan for a little bit at least...
Distance per round:
1st - 400m
2nd - 400m
3rd - 400m
4th - 400m
5th - 395m
6th - 390m
7th - 390m
8th - 390m
9th - 385m
10th - 400m (sprinted last 30s to see if I could get 400m)
*Running is already getting better, 2 weeks ago, I had trouble holding a 1:44 pace, wednesday I easily held 1:34s and today 1:30 wasn't too bad for a little while. Don't get me wrong, I still hate to run but I can hold my own with the little people if one comes up.
*Great weekend of training. Body feels really good, tired for sure, but not achy or anything. Volume was probably 85-90% of what I would anticipate Regionals to be but intensity obviously wasn't comprable to what I will experience at Regionals.
Saturday, April 13, 2013
13 April
AM (1130a)
For time:
20 parallete hspu buy in
...
3 rounds:
Run 400m
20 kbs 1.5 pood
10 burpees
*11:17
*Felt really solid here, Paralletes are getting better everyday I do them. Finished around 2 and some change, which obviously isn't great but they are def getting more consistent. Runs were 1:41/1:39/1:39 which felt pretty good. KBS and burpees were quick with little transition time wasted.
PM (530p)
5 rounds for time:
Row 500m
50 double unders
*12:27
*Again, felt really good for this. Rows were 1:42/1:41/1:41/1:40/1:39 and double unders were u/b for all. Felt fine getting off rower and right into DU's. Did this by myself so would be curious as to what other times are if you have any. Sending an email to Dave to try and get Rowing/DU's in a Regional workout....
*Last two days I have felt great. My legs weren't sore at all from the Thrusters/MUps yesterday or the AM session yesterday. Felt recovered for each session. Was a little worried after how sore I was from a few of the Open WODs but think I had just tweaked my quad and it has taken a few weeks to finally heal up. Ready for this final push before Regionals.
For time:
20 parallete hspu buy in
...
3 rounds:
Run 400m
20 kbs 1.5 pood
10 burpees
*11:17
*Felt really solid here, Paralletes are getting better everyday I do them. Finished around 2 and some change, which obviously isn't great but they are def getting more consistent. Runs were 1:41/1:39/1:39 which felt pretty good. KBS and burpees were quick with little transition time wasted.
PM (530p)
5 rounds for time:
Row 500m
50 double unders
*12:27
*Again, felt really good for this. Rows were 1:42/1:41/1:41/1:40/1:39 and double unders were u/b for all. Felt fine getting off rower and right into DU's. Did this by myself so would be curious as to what other times are if you have any. Sending an email to Dave to try and get Rowing/DU's in a Regional workout....
*Last two days I have felt great. My legs weren't sore at all from the Thrusters/MUps yesterday or the AM session yesterday. Felt recovered for each session. Was a little worried after how sore I was from a few of the Open WODs but think I had just tweaked my quad and it has taken a few weeks to finally heal up. Ready for this final push before Regionals.
Friday, April 12, 2013
12 April
Training (10a)
Squat snatch/double under ladder (workout #5 regionals)
*Hit 265 and then missed 275# twice. Had 275 easily over my head and still don't know how I missed it. Felt good but that minute went by faster than I remembered.
rest 15 min
Regional workout #3 (DB snatch/jog)
*3:42
*Used a 88# KB and did 10 snatches L, then next round did R, then L, then R. I think it was fairly close because it definitely sucked.
AM Video
http://vimeo.com/63914322
Part 2 (5p)
For time:
15 muscle ups (5/4/3/3)
30 thrusters 115# (11/11/8)
12 muscle ups (2/2/2/2/2/1/1)
20 thrusters 155# (5/5/5/5)
9 muscle ups (2/2/2/2/1)
10 thrusters 195# (3/2/1/1/1/2)
6 muscle ups (Completely missed this part, didn't even see that we had 6...F me)
*15:07
*Tried to break up muscle-ups into manageable sets with shorter rests and it went alright. Breathing was limiter here for the most part. Body felt good during and feels good now. Quads are fine and shoulder is fine right now. Will let you know how things feel tomorrow. Pissed I screwed this one up and left out the last muscle-ups. I was so pre-occupied with how I was going to manage the 195# thrusters, completely overlooked it.
Squat snatch/double under ladder (workout #5 regionals)
*Hit 265 and then missed 275# twice. Had 275 easily over my head and still don't know how I missed it. Felt good but that minute went by faster than I remembered.
rest 15 min
Regional workout #3 (DB snatch/jog)
*3:42
*Used a 88# KB and did 10 snatches L, then next round did R, then L, then R. I think it was fairly close because it definitely sucked.
AM Video
http://vimeo.com/63914322
Part 2 (5p)
For time:
15 muscle ups (5/4/3/3)
30 thrusters 115# (11/11/8)
12 muscle ups (2/2/2/2/2/1/1)
20 thrusters 155# (5/5/5/5)
9 muscle ups (2/2/2/2/1)
10 thrusters 195# (3/2/1/1/1/2)
*15:07
*Tried to break up muscle-ups into manageable sets with shorter rests and it went alright. Breathing was limiter here for the most part. Body felt good during and feels good now. Quads are fine and shoulder is fine right now. Will let you know how things feel tomorrow. Pissed I screwed this one up and left out the last muscle-ups. I was so pre-occupied with how I was going to manage the 195# thrusters, completely overlooked it.
Wednesday, April 10, 2013
10 April
Training (2p)
Run 400m @ 85%
Rest 2m
X5
Rest 6m b/w 5 and 6
X2
*1:34 for all. Felt great, do u think that is too slow? Had alot more but wasn't sure exactly where the 85% is. I don't mind running and I think it won't take long to get the times down to where they need to be.
*Worked on some different breathing restrictions for the last 3-4 rounds to work on not panicking and being able to get my HR down a little bit faster.
Run 400m @ 85%
Rest 2m
X5
Rest 6m b/w 5 and 6
X2
*1:34 for all. Felt great, do u think that is too slow? Had alot more but wasn't sure exactly where the 85% is. I don't mind running and I think it won't take long to get the times down to where they need to be.
*Worked on some different breathing restrictions for the last 3-4 rounds to work on not panicking and being able to get my HR down a little bit faster.
Tuesday, April 9, 2013
9 April
Training (230p)
A. Power Clean; build to a max
*Built quickly to 315#, missed 325#
*Subbed the PC's for PS's today just to give the shoulder 2 more days of rest. It has felt better than it has in the past 10 days and I think with 2 more days of rest it will be 100% and no longer give me any issues.
B. 20 squat snatch for time 185#
*3:18
*This felt really solid, felt my pace was faster than usual for my singles. Legs got tired towards the end but no misses.
PC and Snatches For Time Videos
https://vimeo.com/63695359
+
4 rounds for time:
7 power cleans #205
14 GHD sit ups
*5:04
*Pushed pretty hard here, fast singles for the PC and all GHD's U/B which are slowly getting better. They still hurt, but didn't have to break.
+
550m Farmers Walk with KB's (1.5)
*Just walked the whole thing to see how many times I would have to put them down. Made it without breaking.
*Good day today, body felt a ton better than it did on Sunday and Monday. Got a 2 hour massage yesterday which helps a ton with the soreness.
A. Power Clean; build to a max
*Built quickly to 315#, missed 325#
*Subbed the PC's for PS's today just to give the shoulder 2 more days of rest. It has felt better than it has in the past 10 days and I think with 2 more days of rest it will be 100% and no longer give me any issues.
B. 20 squat snatch for time 185#
*3:18
*This felt really solid, felt my pace was faster than usual for my singles. Legs got tired towards the end but no misses.
PC and Snatches For Time Videos
https://vimeo.com/63695359
+
4 rounds for time:
7 power cleans #205
14 GHD sit ups
*5:04
*Pushed pretty hard here, fast singles for the PC and all GHD's U/B which are slowly getting better. They still hurt, but didn't have to break.
+
550m Farmers Walk with KB's (1.5)
*Just walked the whole thing to see how many times I would have to put them down. Made it without breaking.
*Good day today, body felt a ton better than it did on Sunday and Monday. Got a 2 hour massage yesterday which helps a ton with the soreness.
Sunday, April 7, 2013
7 April
Part 1 (3p)
A. Squat clean gauntlet beginning @245 - adding 10#/min until failure
+
*335
*Missed 345, caught it but lost it standing up. Had a vid but won't upload. Everything looked good, legs just quit working.
For time:
30 squat clean 185#
Run 200m
30 wall balls
Run 400m
30 air squats
Run 800m
*14:29
*Legs felt REALLY heavy during this.
Part 2 (630p)
Run 30 min z1
*Complete, legs didn't feel great at all.
Like we talked about, legs and biceps were pretty sore and I totally get that everyone gets sore but I am thinking there is something I need to change in my diet for recovery or I am just not used to the higher reps at a heavier bodyweight. I just feel like my legs shouldn't be feeling this way after all the training and prep we have done up to this point. I am going to do some different cool downs this week and see if I can figure this shit out.
Overall, 7th is a good spot to be. That puts me in the final heat for the first day. Not one of those damn workouts were built for me so I am hoping things change for regionals which I am banking on.
Getting some bodywork done today so that I will be ready to go tomorrow.
A. Squat clean gauntlet beginning @245 - adding 10#/min until failure
+
*335
*Missed 345, caught it but lost it standing up. Had a vid but won't upload. Everything looked good, legs just quit working.
For time:
30 squat clean 185#
Run 200m
30 wall balls
Run 400m
30 air squats
Run 800m
*14:29
*Legs felt REALLY heavy during this.
Part 2 (630p)
Run 30 min z1
*Complete, legs didn't feel great at all.
Like we talked about, legs and biceps were pretty sore and I totally get that everyone gets sore but I am thinking there is something I need to change in my diet for recovery or I am just not used to the higher reps at a heavier bodyweight. I just feel like my legs shouldn't be feeling this way after all the training and prep we have done up to this point. I am going to do some different cool downs this week and see if I can figure this shit out.
Overall, 7th is a good spot to be. That puts me in the final heat for the first day. Not one of those damn workouts were built for me so I am hoping things change for regionals which I am banking on.
Getting some bodywork done today so that I will be ready to go tomorrow.
Saturday, April 6, 2013
6 April
Training (1130a)
A. Deadlift; 3 reps on the min for 10 min 345#
*Complete, felt fine. All TNG
B. Ring dips; 20 for time x3; rest 2 min
*All u/b and 17 seconds
+
3 rounds for time:
30 back extensions
20 GHD sit ups
10 parallete hspu
*12:14
*Back Ext and GHD's U/B all 3 sets. HSPU were alright but not great. sets of 2s and 3. Last round hit a set of 5 and that hurt me a little bit trying to finish out the last 5. Tough coming off the GHD into Def HSPU. Slowly getting better.
A. Deadlift; 3 reps on the min for 10 min 345#
*Complete, felt fine. All TNG
B. Ring dips; 20 for time x3; rest 2 min
*All u/b and 17 seconds
+
3 rounds for time:
30 back extensions
20 GHD sit ups
10 parallete hspu
*12:14
*Back Ext and GHD's U/B all 3 sets. HSPU were alright but not great. sets of 2s and 3. Last round hit a set of 5 and that hurt me a little bit trying to finish out the last 5. Tough coming off the GHD into Def HSPU. Slowly getting better.
Friday, April 5, 2013
5 April
Training (5p)
Open WOD 13.5
4m Amrap:
15 Thrusters (100)
15 C2B
*Every 90 reps, add 4m to the Amrap.
*149
I am fine with this. All I really care about anymore is just trying to be in the last heat for the first day. That is pretty much all that matters in the Open. If there is one thing that I have realized in the 3 years I have competed, where people stand at the completion of the Open doesn't mean anything. There will surely be some studs buried in the 20s and 30s that will be a force. I know that if Regionals doesn't include some heavy shit, it may be a long weekend for me. I played with the lighter weights now for 5 weeks and didn't fare too well against them. Looking forward to a solid two months of training and Regionals.
*Quads were sore from the workout and biceps were a little tight but nothing too terrible. At 245#, high rep gymnastics are going to leave me a little beat up, not sure there is much I can do about that.
Open WOD 13.5
4m Amrap:
15 Thrusters (100)
15 C2B
*Every 90 reps, add 4m to the Amrap.
*149
I am fine with this. All I really care about anymore is just trying to be in the last heat for the first day. That is pretty much all that matters in the Open. If there is one thing that I have realized in the 3 years I have competed, where people stand at the completion of the Open doesn't mean anything. There will surely be some studs buried in the 20s and 30s that will be a force. I know that if Regionals doesn't include some heavy shit, it may be a long weekend for me. I played with the lighter weights now for 5 weeks and didn't fare too well against them. Looking forward to a solid two months of training and Regionals.
*Quads were sore from the workout and biceps were a little tight but nothing too terrible. At 245#, high rep gymnastics are going to leave me a little beat up, not sure there is much I can do about that.
Wednesday, April 3, 2013
3 April
Training (4p)
10m Amrap @85%:
20 Calories AD
6 GHD's
*7+AD
*Felt fine here, kept same pace the entire time. Took me about 50 seconds to complete the 20 calories each round.
rest 5m
30s Run @ 85%
30s Run @ 50%
x15
*Complete
*Feel alot better today, not sure what was going on yesterday. Finally got my appetite back this afternoon and was able to catch up on some food so I won't be dragging on Friday. The damn weather changing is probably what jacked me up, just hope it stays away. Days like yesterday make me realize how vulnerable we are in this sport. There are alot of things that are out of our control as athletes. I have trained 11 months for one weekend and I can't control quite a few different influencers that will go into making that weekend successful. It's all part of the deal, I can only do so much to stay healthy and I think I have maximized all those things this year.
*Oh, and also, I have determined that the workout tonite is going to be a "Fran" variation. I think it is going to be:
12m Amrap:
1 Round of Fran @ 95#/COVP
1 Round of Fran @ 115#/COVP
Then w/remaining time:
Amrap "Fran" @ 135#/C2B
10m Amrap @85%:
20 Calories AD
6 GHD's
*7+AD
*Felt fine here, kept same pace the entire time. Took me about 50 seconds to complete the 20 calories each round.
rest 5m
30s Run @ 85%
30s Run @ 50%
x15
*Complete
*Feel alot better today, not sure what was going on yesterday. Finally got my appetite back this afternoon and was able to catch up on some food so I won't be dragging on Friday. The damn weather changing is probably what jacked me up, just hope it stays away. Days like yesterday make me realize how vulnerable we are in this sport. There are alot of things that are out of our control as athletes. I have trained 11 months for one weekend and I can't control quite a few different influencers that will go into making that weekend successful. It's all part of the deal, I can only do so much to stay healthy and I think I have maximized all those things this year.
*Oh, and also, I have determined that the workout tonite is going to be a "Fran" variation. I think it is going to be:
12m Amrap:
1 Round of Fran @ 95#/COVP
1 Round of Fran @ 115#/COVP
Then w/remaining time:
Amrap "Fran" @ 135#/C2B
Tuesday, April 2, 2013
2 April
Training (315p)
*Felt off today, not sure what is going on. I haven't been hungry all day and that usually means something is not right. Normally I have set my watch in order to not eat every damn 2 hours as I am always starving. Better not be getting sick. Anyway, warmed up for a long time and still got some solid work in on some of the shit today.
A. Power snatch; build to a max (in 12 min for A/B)
*230#
*First time going over 215# in probably a month or so.
B. squat snatch build to a max
*Had a couple misses at 225# before hitting it and then missed my first attempt at 240# and cut it there. Legs just felt super tired today, couldn't catch in the bottom without bailing backwards because legs couldn't stand weight up. Not too worried about it, obviously something is going on and like Yoda told me before, didn't want to have a bunch of misses on my TP.
C. 3 power snatch on the min for 10 min 135-155#
*Used 155# and did all singles. Felt easy. Took about 14-16 seconds each minute.
D. 1 squat snatch on the 45 seconds for 12 reps @85-90% 1rm from B
*Used 210# and same result as Part B. Called it after my 3rd miss in 6 attempts.
*For the first time in about a week or so my L Shoulder felt really good. Of course now today my legs felt like shit and my traps are sore as hell from something. I don't what's up but usually feel great off a rest day. Will take it easy tonite and get some solid sleep and see if I wake up tomorrow without needing the vagisil.
*Felt off today, not sure what is going on. I haven't been hungry all day and that usually means something is not right. Normally I have set my watch in order to not eat every damn 2 hours as I am always starving. Better not be getting sick. Anyway, warmed up for a long time and still got some solid work in on some of the shit today.
A. Power snatch; build to a max (in 12 min for A/B)
*230#
*First time going over 215# in probably a month or so.
B. squat snatch build to a max
*Had a couple misses at 225# before hitting it and then missed my first attempt at 240# and cut it there. Legs just felt super tired today, couldn't catch in the bottom without bailing backwards because legs couldn't stand weight up. Not too worried about it, obviously something is going on and like Yoda told me before, didn't want to have a bunch of misses on my TP.
C. 3 power snatch on the min for 10 min 135-155#
*Used 155# and did all singles. Felt easy. Took about 14-16 seconds each minute.
D. 1 squat snatch on the 45 seconds for 12 reps @85-90% 1rm from B
*Used 210# and same result as Part B. Called it after my 3rd miss in 6 attempts.
*For the first time in about a week or so my L Shoulder felt really good. Of course now today my legs felt like shit and my traps are sore as hell from something. I don't what's up but usually feel great off a rest day. Will take it easy tonite and get some solid sleep and see if I wake up tomorrow without needing the vagisil.
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