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Monday, September 30, 2013

30 September

Training (2p)


Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x20

*Felt fine here. 352 Cals/239 Average Watts

+


Run 200m @90-95%
rest 3 min
x5

*36 Seconds
*32 Seconds
*32 Seconds
*30 Seconds
*30 Seconds
*After the first one, settled into a good rhythm and felt fine. 

+

Run 15 min z1

*Took this nice and easy

Sunday, September 29, 2013

28 September, Mock Comp Day

Training (12p)

This was our 3rd mock comp day. I definitely am handling the volume of the day better each time. My body has felt really solid during these and the 24 hours following them. I don't seem to get beat up from doing it. The bicep is a little sore today but I anticipated it would with 100 pullups.

#1
With a 20 min countdown clock:
Build to a 1rm snatch
Build to a 1rm clean
2 sets to accumulate AMRAP HSPU (your two sets total are added to your
snatch/clean weight)

*Snatch was first, I went: 165/200/220/235/250/260/270
*I had no idea how the snatch was going to go, it has felt pretty weak the last few months and I hadn't snatched heavier than 255 since regionals. No misses during the snatch portion, felt pretty good, came forward on 260 and bigtime on 270 but overall really happy with how this worked out with so little heavy snatch work over the past few months. I am starting to think snatching for me is kind of like DU's...I can go away from it and always have 260-265# when I need it with minimal exposure. That won't win me any events but I am not too concerned about a 1RM Snatch, I am confident that it will be much more important for high rep moderate load snatching than 1RM work. 

*Clean went: 225/275/(amrap HSPU attempt 1)/300x/315/330/340/(Amrap HSPU attempt 2)
*These felt good except for after the HSPU set #1. I came off the wall and took about 45 seconds and missed 300# forward. I went to 315 and it felt better. 330 was a struggle but wanted to see what would happen if I went 340 on short rest and it actually felt better than 330 did. 

*HSPU Set 1 was 30 and set 2 was 21. I gave myself 25 seconds to hit my last set of HSPU and ran out of time at 21, I had at least 5-6 more. These have felt so good lately. I have never hit a set of 30 and that set felt easy. 

*Total score was 661# (270+340+51)


Rest ~15 min

#2
10 min amrap:
3 muscle ups
10 thrusters 135#
3 muscle ups
10 deadlift 225#

*4+2 Muscle-Ups
*I thought I paced this really well but ended up failing my final muscle-up with 1 second left. Only miss during the 10m. I broke thrusters 6/4 for 1st 3 rounds and then went U/B on my last round. DL were u/b and felt really heavy. 
Rest ~90 min

#3
Crossfit open workout 13.1

*161 reps. Only got 11 snatches at 165#. This felt pretty horrible. The first 2 workouts definitely took my legs and pull away from me. I felt heavy on the burpees and my pace slowed during my set of 20 drastically. 11/10/9 for 75#, 4s for 135#, and triples at 165#. Not overly worried about the poor score here as we had so much shit prior to this but still, workouts like this make me question my BW (249). 
Rest ~1 hour 

#4
4 rounds for time:
Run 800m
25 CTB chin ups (subbed pullups every other round...C2B/PU/C2B/PU to save the bicep)

*19:11
*This went way better than I thought it would. C2B felt really solid and pullups were a joke. 16/9 - 25 - 18/7 - 25
*Runs were all around 4m, the last one was probably 3:50ish. Very little time on the bar, only breaks were once during C2B and it 
was 10-12 seconds.


Training Video
https://vimeo.com/75780653


Overall a pretty good day. Again, I am so far ahead of where I was last year, it's hard to be too disappointed in results. Looks like a few more days and then into the taper/deload when the baby comes. 

Friday, September 27, 2013

27 September

Training (230p)

Row sprint 20 seconds @100%
rest 2:40
x4

*1:15.7 - 1:13.5 - 1:12.4 - 1:13.9
*These felt decent, recovered quickly. 

+
Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x10

*Felt fine. 185 cals/253 Avg Watts

+


Mobility/skill work for tomorrow (whatever you want to play with for comfort)

*Worked 12m to moderate Snatch (165) w/no misses
*Worked 12m to moderate Clean (245) 3 position clean

Wednesday, September 25, 2013

25 September

Training AM Session (1030a)

HS walk
Ring hspu
Legless rope climb
weighted pistol
advanced gymnastics "play"
60-90 min (as well mobility will work here)
*Worked HS Walks with turns for about 30 minutes and then worked levers and skin the cats for another 20-25m minutes. Probably about an hour of mobility work also. 


Training PM Session (3p)


Airdyne 10 min
row 10 min
Run 10 min
all @ z1 pace

*Felt good on everything

Tuesday, September 24, 2013

24 September

Training (230p)
A. Power snatch; build to a 3rm TnG
*185/205/220

B. Amrap sets of 2 unbroken TnG power snatch in 5 min @185#

*12 Sets
*Started at a double every 30 seconds and realized it was a little too paced at about 2m. Picked it up but picked it up too late. 14-15 is probably a good score here. 

+
3 rounds for time:
10 power snatch 135#
10 squat clean 225#

*11:54
*SC were pretty brutal here. Heavy Isabel and then into this was a brutal combination. All singles for the cleans. Mix of Doubles and Triples for Snatches. 


Training Video
https://vimeo.com/75346979

Monday, September 23, 2013

23 September

Training (2p)

A. Burpee Muscle ups; 3 on the min for 15 min (skip the min if you fail a rep)
*Complete, last two minutes were rough

B1. Push jerk; 8 unbroken 185# x5; rest 20 seconds

*Not bad, pretty comfortable at this weight. TNG for all of them. 

B2. 14 hspu for time x5; rest 4 min

*U/B for all 5 sets, 23-30 seconds, got rough on last two sets. 

C1. Rope climbs; 3 for time x4; rest 2 min

*27-30 seconds for all. 

C2. knees to elbow; 20 for time x4; rest 2 min

*30 seconds for all, U/B all 4 sets. 


*Felt good today, energy was back. Jess is due pretty much anyday now so just trying to finish strong before we have a few days of downtime. 


Training Video
https://vimeo.com/75251511

Saturday, September 21, 2013

21 September

Training (12p)

Prowler sprints (heavy load, but still allow decent foot turnover)
30 seconds @100% effort
rest 3:30
x10
rest 8 min bw sets 5/6

*Complete
*This felt better than 2 weeks ago. Used 140# for the first one and finished the lap at about 26 seconds. Then we added 30# to the first prowler and kept the second prowler at 140# and we finished at about 27 seconds. Finally, we added 30# to the second prowler and I was finishing at about 28 or 29 Seconds for all of them. We pushed one prowler 25 yards and then pushed another prowler back 25 yards each time. Legs were full at the end but recovered fairly quickly. 


Friday, September 20, 2013

20 September


Training Session AM (10a)



A. Push jerk x2/Split jerk x1; build to a max of the complex
*245/265/280/290
*These felt alright, still not great. 

B. 1 split jerk on the 30 seocnds for 20 reps @80% 1rm

*265 (2 misses out of the 20)
*Came from a rack and coming down with 265#, 20 times got pretty spicy towards the end. 

C. 30 squat snatch for time 185#

*6:54 (2 misses)
*This felt pretty decent, wanted to pace for 6 minutes. Fell off pace at about 20 reps. Missed number 21 and 24. 


Training Session PM (330p)



35-25-15
CTB chin up
HSPU
calories airdyne

*12:29
*High rep C2B are def my kryptonite at this point in the season. HSPU didn't feel as good as I thought they would either. I can definitely tell an uptick in the volume since the comp day last Saturday. I knew it was coming with the baby, just trying to keep the intensity high through this cycle. Would you consider this a high volume phase Max? Are you surprised that it is taking a little toll on me (CNS/Energy/etc)? I am not complaining by any stretch and I can definitely keep up with the volume, I just wanted some confirmation that this is higher volume than usual....



Training Videos
https://vimeo.com/75059806

Wednesday, September 18, 2013

19 September

Training AM Session (10a)

A. 1 1/4 front squat; 7, 5, 3, 7, 5, 3; rest 3 min
*245/275/295
*250/280/295(-1)
*These felt heavy today, wasn't sure where I should start but I think it was about perfect. 

B. Squat snatch clusters 1.1.1.1x3; rest 15 seconds/rest 3 min

*225 -.-.x,-
*This felt about as bad as I can remember. I had no pull whatsoever off the ground. Felt like I was pulling 265. Dropped to 205 and hit the next two sets with no misses. 

C. Jump switch lunges; amrap in 30 seconds (for max height per jump)
x4; rest 90 seconds

*24/24/24/25
*These felt better than last week. 

*The last few days we have had a heavy strength prior to something technical, it has really taken a lot out of me. I felt this way with the 5x5 DL last week, The Shoulder Complex this week and then the Front Squats today. I don't know if it is because I am attacking the strength more aggressively in the past or what. My body was pretty jacked up following the morning session. 

Training Session PM (3p)


15 min amrap @85%
Run 400m
5 deadlift 315#
10 ghd sit ups
15 box jumps 24" (step down)

*3 + Run
*Felt heavy and slow here, didn't feel recovered from morning session. 

+


AD 15 min z1

*159 average watts/197 calories

I think I have been dehydrated and need to be way smarter about my hydration. I feel good today (thursday) but I am glad it is a rest day. Expecting the baby in the next 5-7 days so just trying to keep intensity up, knowing that I will have a little deload when Jess pops. 

Tuesday, September 17, 2013

17 September

Training AM Session (10a)


A. Split jerk; 2, 2, 1, 1; rest 2 min

*275x2/295x2/315x1/330x1

B. Push jerk x5/Split jerk x2; 1 complex on the 90 seconds for 10 sets @185-225#

*225 for 5 sets/205 for 1 set/ 185 for last 4 sets. 
*This was one of the toughest complexes I can ever remember doing. Wrists, triceps, shoulders destroyed after 10 rounds. 

C1. Supinated weighted chin up; 2-3x5; rest 10 seconds

*50# for all, 3 reps

C2. Muscle ups; 7 for time x5; rest 4 min

*27 Seconds (u/b) - 30 Seconds (u/b) - 43 Seconds (6-1) - 58 Seconds (5-1-x-1) - 1:15 (3-2-1-x-1)
*My pull disappeared after the 3rd round....



Training PM Session (2p)


5 min max reps burpees (85)

4 min max reps chin ups (must be done in sets of 5 or more) (76)
3 min max ring dips (35)
2 min max toes to bar (28)
1 min max reps burpees (16)

*Not overly excited about the outcome here. It never felt great, from start to finish. Burpees just felt heavy and ring dips were a bloodbath. Triceps are useless right now. 



Training Video
https://vimeo.com/74756386

Monday, September 16, 2013

16 September

Training (2p)

Row 500m @85%
rest 2 min
x5

*1:35.7
*1:35.6
*1:35.9
*1:35.7
*1:35.5
*I thought that 1:35 may have been a little too fast but in the end, I think it was right on. Wasn't crushed after #5 and recovered quickly for next piece. 

+

Airydne 2 min @85%
rest 2 min
x5

*412 Avg Watts (57 Cals)
*415(61)
*416(58)
*419(58)
*427(61)
*Figured anything over 410+ would be pretty close to 85%. Legs were pretty full after #5 but again, recovered quickly and felt fine going into the runs. 

+


Run (if calf doesn't hurt, if it does, repeat row intervals)
400m @85%
rest 2 min
x5

*1:32
*1:29
*1:28
*1:28
*1:28
*The best running has felt in a while. This was so much easier than the last time we did these. 

*Overall a really good day, body felt great and at this BW (248), I feel really confident about where my conditioning is relative to last year when I was 243 at this time.. I do think we have a discussion in the next few months about wisely losing 4-6 pounds by February but not worried about it as of now. 

Sunday, September 15, 2013

14 September

Training (12p)

Workout #1
Clean and jerk - build to a max in 10 min
Rest exactly 5 minutes

*225/270/300/320/330
*This is the first time I have jerked heavy in probably 3 months and it felt like it. I was surprised I was able to get 330 after the way 320 felt. Not worried, with no exposure and still able to get 330, if needed, one training cycle with SJ and I will be 345-350 again easy. Clean felt smooth and easy on all of them. Good for my confidence to not touch something in a while and still be able to get through it with decent numbers. 

Workout #2
5-4-3-2-1
Power clean and jerk 225#
Burpee muscle up (set ring height to 8 inches above standing reach)

*5:05
*PC&J felt alright, about the same as two weeks ago. Breathing caught up to me a little and my legs were a bit more sore from the max than I thought they would be. I feel like this is one of those workouts I won't win but as long as I can stay close, I won't lose too many points on things like this. 

Rested 45m

Rest as needed (30-60 min minimum)
For time:
40 hspu (23/11/6)
20 squat clean 135# (Doubles)
Run 1 mile (8:30ish)
20 hspu (U/B)
10 squat clean 135# (Doubles)
Run 800m
10 hspu (U/B)
5 squat clean 135# (U/B)
Run 400m

*20:38
*This felt pretty good, surprised at how the HSPU went. I wanted to attack the 40 HSPU/20 SC aggressively to get out the door first and then coast on the run for the first mile. I ended up hitting my HSPU in under 1:20 which is really good for me considering it took me 3:10 at Regionals for 50. I did my SC doubles which I think was a good pace for me, anything faster would have been too much and singles would have slowed me down too much and would have kept guys closer on the run which would have forced me to run faster which is what I wanted to avoid. Came in from the mile and easily hit 20 U/B HSPU and they felt better than the first set. Last set of 10/5 were both U/B. Runs look slow and probably are but after those 20 SC and the first 2 wods, legs weren't going to get much faster....calves, hammies tight for the mile and then let go and were fine. 

Rested 1:15

7-->1
Deadlift 365#
Box jump 30#
OHS 155#

*6:39
*This went better than I thought it would. Again, these types of workouts are important for me to pace correctly and not try and win. I need to stay close to the leaders on these and be smart. The DL's got really heavy. Still feeling it from Tuesday's 5x5. Stepped down on my BJ's to try and control my HR. Thought the OHS were going to be much worse but they really weren't that bad. I would have paced differently for 315# but with 365#, it would have gotten ugly if I pushed the tempo much faster. 

Yesterday's training was much more difficult than two weeks ago, but I feel alot better today than I did 2 Sundays ago. This is a good sign, adjusting quickly to the high volume days. I am really happy with where I am at compared to where I was at this time Last September. My Aerobic Base is already bigger than it was and the short sprint WODs are getting better....slowly. I think the key for me is to continue to be smart about how to attack workouts. I don't have to win shit in order to make it to the Games. I just can't have that outlier (Diane/Burpee Muscle-Ups) that throw my score down the shitter and have kept me out for the past 2 years. 


Training Video
https://vimeo.com/74564776

Friday, September 13, 2013

13 September

Training (230p)

20 Sec Row Sprints @ 100%
Rest 2:40, x4
*1:15.1/1:13.5/1:12.9 (Rowed @ 10)/1:18.1(Rowed @ 1)

30s AD @ 85%
30s AD @ 50%
X10
*450+ TO 100

Wednesday, September 11, 2013

11 September

Training AM Session (1030a)

5 Rounds
5 Burpee Muscle-Ups
10 HSPU
*10:22
*This was a tough combo, triceps got fatigued after the 3rd round and the dip and end range of the HSPU got difficult. 

Training Video
https://vimeo.com/74329195

Training PM Session (4p)

30m Row Z1
*6,700m
*Nice and easy pace, felt fine. 

Tuesday, September 10, 2013

10 September

Training (1030p)

A. Deadlift 5x5; rest 4 min
420x5/435x5/445x5/450x3/405x5
*These didn't feel great, the first 3 sets took a lot out of me and I felt like my pull was really fatigued on the 4th set and didn't feel like pushing. Overall happy with how these went but was super fatigued for the rest of the work following the deadlifts. 

B. Snatch pulls; 3, 3, 3; rest 3 min

*240 for all, just didn't feel good on these at all after the deadlifts. 

C. Good mornings @22x1; 4-6x5; rest 3 min

*95#, these were different but def felt it in my hammies. 

D. Jump switch lunges; amrap in 30 seconds x6; rest 2 min (as high as
possible per jump)


*21/22/23/24/25/25

*These hurt pretty bad, not fun for 247#....

Monday, September 9, 2013

9 September

Training (3p)

A. Push press; 5, 4, 3, ,2, 1; rest 3 min
*220x5/235x4/260x3/275x2/285x1 (5# PR)
*This felt fine, got a little sloppy with my set of 2 and that took some steam out of me for my single. I think I have 10# more in me next time. 

B. Weighted chin up 2-3x5; rest 2 min

*Used 50# and did triples the whole time

+
On the min for 30 min:
Odd- 7 CTB chin ups
Even- 7 ring dips

*Complete
*This actually was relatively easy compared to what I thought it was going to feel like. C2B felt the best they have felt in months. No issues with my bicep. Kipped my RD and they felt good as well. 


Training Video
https://vimeo.com/74195139

Saturday, September 7, 2013

7 September

Training (1230p)

30 Second Prowler Push @ 100% (moderate load for high foot turnover)
rest 3m, x10 (rest 10m b/w 5 and 6)
*Completed with 90#
*Last week we used 140# and barely made it 2 trips (50m). This week I was able to complete 3 Trips (75m) for all 10 rounds. It didn't take as long to recover this time around either. Feel good about today, definately able to generate alot more power. 

*Body feels good. Wednesday was pretty beat up but feel much better today heading into my off day tomorrow. No complaints and overall as healthy as can be expected for this time of the year. 

Friday, September 6, 2013

6 September

Training AM Session(1030a)

A. Squat snatch; build to a tough single
*125/165/200/225/240/250
*No misses but didn't feel super strong on the pull so I called it at 250. 

B. Squat clean and jerk; 1 rep on the 30 seconds for 30 reps @70% 1rm

*240#
*No misses but this got really tough and stayed difficult throughout the entire 15m. Push Jerked all of them. 

C. 10 power snatch for time 155#; rest 4 min x3

*27 Seconds/28 Seconds/26 Seconds
Training PM Session (3p)


For time:
15 muscle ups (8-3-2-2)
30 hspu (12-6-6-6)
45 CTB chin ups (10-8-6-4s)
60 ring dips (5s and finished with some 3s)
75 toes to bar (10-8-6-6-6-4s the rest of the way)

*17:31

*Shoulders/traps were in pretty rough shape from this week and I
 felt it during HSPU and RD. They took alot of small sets in
 order to complete them. First time doing C2B in a while and my 
bicep felt fine. 


Training Video

https://vimeo.com/73976664

Wednesday, September 4, 2013

4 September

Training (1030a)

A. Front squat; 10, 6, 2; rest 3 min
*340x6/320x6/365x1
*I felt like I was chasing the number from the start. Was comparing where to start from back in April when I hit 350x9. Legs must have still been fatigued from the previous few days. My set of 6 was about where it should have been. Then I thought I could push through at 365# and failed my 2nd rep. Not overly frustrated but just a little surprised at how heavy everything felt today. 

B. Hang squat snatch; 3 reps on the min for 10 min @65% 1rm

*Used 175#. Took a few minutes before it felt alright. 

C. Barbell reverse lunges; 14 heavy alt'ing steps x4; rest 3 min

*155 for all. By the time I got to this, my legs were pretty rough. 


PM (3p)


7 TnG deadlift 315#
Airdyne 90 seconds @85%
rest 2 min

*Roughly 50 cals or 450 Avg Watts per round. DL Felt fine
x4

+
3 TnG power snatch 165#
Row 90 seoconds @85%
rest 2 min
x4

*440ish meters at a 1:43-1:44 pace, felt fine. 

+
Run 12 min z1

*Cooled down with a mile run



Training Video
https://vimeo.com/73812369

Tuesday, September 3, 2013

3 September

Am Session (930a)

A. Push jerk x3/Split jerk x2; rest 3 min x5 complexes
*225/240/255/270/280(-1 Split Jerk)
*Wasn't sure how this would compare to Saturday's complex.....really no comparison, completely different. Add the additional 2 Split Jerks adds about 10-15 seconds longer of the bar on your chest which makes it much harder. The complex took about 30-32 seconds to complete and by the last Split  Jerk of each complex, my shoulders were pretty fatigued. 

+


On the min for 12 min:
Odd- 3 muscle ups
Even- 2 parallete hspu 4 Strict HSPU with 2 sec pause at bottom)

*Good to get back into some Muscle-Ups, they felt fine. Subbed the EROM HSPU for some deadstop strict HSPU, just to take it easy on the bicep. Nothing bothered it but still don't want to add in EROM HSPU just yet. 

+


On the min for 12 min:
Odd- 3 muscle ups
Even- 9 burpees AFAP

*Complete, this got tough towards the end. The Burpees got my HR up and it stayed pretty elevated throughout the 12 minutes. 

PM Session (330p)5 rounds for time:


15 push press 115#


15 T2B


*6:55

*This felt alright, not great. Hit all 5 Rounds of PP U/B. T2B were 15/9-6/9-6/6-5-4/5-5-5. First time doing high rep T2B and I think it went pretty well. 



Training Video
https://vimeo.com/73733864

Monday, September 2, 2013

2 Sep

Training (12p)

800m Run @ 85%
rest 3m, x6
*3:20
*3:16
*3:17
*3:15
*3:15
*3:11

*Felt good today, legs and lungs fine. Took two before I settled in but then felt better with every one. This is a really good pace for my 85%.