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Tuesday, March 31, 2015

31 March

Training (2p)

A. Split jerk; 7 singles @83% 1rm; rest 2 min
*285 for all, no misses but didn't feel smooth here at all. 

B. HS walking for max distance x2; rest 3 min

*80 feet both times. Felt good, this will come back quick if it has to. 

C. Deficit hspu (6") strict; 30 for time

*8:53, a bloodbath for sure. Strict Def HSPU come up, I might as well not even go to regionals...
*3,2,1s

+


8 sets:
5 GHD sit ups
10 burpee box jump overs 20"
115 push jerk 95#
rest 90 seconds bw sets

*1:25 - 1:25 - 1:18 - 1:23 - 1:21 - 1:16 - 1:13 - 1:08
*Felt good here, recovered better than I thought. Body is a little sore from yesterday but was able to push the burpees harder than I expected. 

*Have been doing ROMWOD which is like a more laid back version of Yoga 5x/week. I think it will definitely help as we prep for Regionals, sure as hell can't hurt. 

Monday, March 30, 2015

30 March

Training (2p)

A. Squat snatch; 8 singles @85% 1rm; rest 90 seconds
*225 for all, no misses, felt fine. 

B. Back squat; build to a 5rm

*360, should have went heavier here. 3-4 weeks ago, was struggling getting 345-350 for 4. 

C. Pistol tech work (accumulate 50 or so reps)

*Complete. Did 10 for time every 2 minutes, x5. Feel ok, the best they have been in a long time but still some work to do for sure if they pop up at Regionals. 

+


5 rounds for time:
Run 400m
20 front squat 135#
15 toes to bar
5 muscle ups

*24:56
*This surprised me at how awful this workout was. The runs had to be slow as I was trying to do everything else u/b. Made it u/b on FS for all 5 rounds. Broke T2B in Round 5 9-6 and Muscle-ups round 5 3-2. Tough workout for sure. 

*Feels good to be done with the Open and qualifying for Regionals. I feel like I am as ready as I have ever been in the past and at 34, don't feel like the age will have anything to do with it. My recovery will be fine and I hope that 5x a charm....For the first time ever, I am not wishing I don't see a movement, I have my hopes for a style similar to the Open this year but whatever comes out, feel confident that I have as good a chance as anyone. We will see. 

Saturday, March 28, 2015

28 March

Training (8a)

A. Power snatch clusters; 1.1.1x5; rest 20 sec/rest 2 min
*205/215/225/230/230 (missed one)

B. Kipping hspu; 100 for time (no pauses on your head and 1 second

*Stayed every 30 seconds. Went 6/6 and then 5s up until 5:30 and then went to 4s. 
*10:44


+


5 sets:
15 deadlift 225#
10 bar facing burpees
10 box jumps 30"
rest 3 min bw sets

*1:13 - 1:11 - 1:13 - 1:14 - 1:12
*DL felt the best they have in years. Box jumps were brutal. 

Friday, March 27, 2015

27 March

Training (4p)

OPEN WOD 15.5
For Time:
27 Cal Row
27 Thrusters 
21 Cal Row
21 Thrusters
15 Cal Row
15 Thrusters
9 Cal Row
9 Thrusters
*95/65
*5:56
*Went u/b on my Thrusters and kept transitions as fast as possible. Probably could have picked up a few more seconds on the 21 and 15 cal rows but overall, not much more there to pick up. 

Wednesday, March 25, 2015

25 March

Training (2p)

Airdyne 30 seconds @85%
airdyne 30 seconds easy
x20

*Complete, 251 cals on Assault Bike. 
*Feels so much better than previous Wednesdays. 

+

35 min mobility work

*Complete

Tuesday, March 24, 2015

24 March

Training (2p)

A. Clean pulls; 3x3; rest 2 min
*325 for all. Felt heavy off the ground today.

B. Hang power clean; 3 on the min for 10 min 225#

*Complete

+


20 min amrap:
Run 400m
10 deadlift 315#
10 GHD sit ups
15 seconds side plank/side

*5 Rounds
*Used low rings for the side plank. 
*Pace felt right, wasn't easy but didn't get crushed either. Last round of DL started to get heavy. 

Monday, March 23, 2015

23 March

Training (2p)

Repeat open workout
*116 Reps
*Broke early in this one and it made all the difference. 
*Crazy some of the scores that are getting put up by people outside the top of the region. I don't know much but I do know that if your 195# or more and are able to do 90+ HSPU in 8m and your outside the top 50, something is wrong. That type of capacity takes a long time to develop. Anyway, always love workouts like this that you see the crazy scores come out with no consequences for those that post them and finish outside the top 20. Luckily I am in a position that this didn't drop me out of contention for Regionals and just need to execute one more week and will be on my way to Atlanta. 

rest 15 min


A. Squat snatch; 12 singles @83+% 1rm; rest 2 min

*185/195/205/215/225/225/225/225/230/230/235/235
*Started a few reps a little less than 83% but it ended up feeling really good. No misses. 

B. Squat clean; 1 rep on the 45 seconds for 20 reps @275#

*Complete, no misses

C1. Thrusters; 10 AFAP 155# x5; rest 10 sec
C2. Muscle ups; 6 AFAP x5; rest 20 sec
C3. Burpee box jumps; 15 AFAP x5; rest 5 min

*This was brutal, stopped after 4 rounds. 
*2:14/2:15/2:16/2:21/x

*This was a long day but super happy about how I feel at the end of it. Not beat up at all and feel ready to go for tomorrow. 

Saturday, March 21, 2015

21 March

Training (8a)

A. Squat clean; build to a tough single
*320 and stopped

B. Squat snatch; 2 reps on the min for 10 min 185#

*Complete, came up with a new game that I think I need to patent....Oly P.I.G. First lifter leads off and however they hit the two snatches, training partner has to do. First person missing swaps order, second person misses, get a letter. Actually worked really well, added some 3-stop work, pause work, TnG work, holds in the catch, etc. Fun stuff. 

+


3 sets:
15 hang squat clean 135#
15 box jumps 24"
350m row @100% effort
rest 5 min bw sets

*2:29 / 2:19 / 2:12
*Legs felt super heavy on box jumps. Bounded sets 2/3.

+


20 min mobility work

Friday, March 20, 2015

20 March

Training (4p)

OPEN WOD 15.4
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
...
*100 Reps (10 HSPU into 21 round)
*Back got super tight and just hit this a little too hard out of the gate. Went U/B until round of 15. Should have broken 12. Will re-do for sure. 

Thursday, March 19, 2015

19 March

Training (12p)

*Just wanted to move and sweat a little bit after taking Tuesday off because of not feeling well. 

Did a 24m EMOM of 20 seconds work/40 sec rest
Min 1: Row
Min 2: KBS
Min 3: Burpees
*Felt good, glad I did this and sweat a little today. 

Wednesday, March 18, 2015

18 March

Training (2p)

*Feeling better today, appetite is coming back. Energy felt much better than yesterday. 

Airdyne 30 seconds @85%
airdyne 30 seconds easy
x20

*226 Cals
*Felt really good here

+


35 min mobility work

*Complete

Tuesday, March 17, 2015

17 March

Training (2p)



A. Deficit (3") deadlift; 3x3; rest 3 min
B. Deadlift; 50 for time 275#
C. Burpee muscle ups; 20 for time


+


6 rounds for time @85-90% effort
Row 500m
16 toes to bar
8 strict hspu


*Didn't hit this, wasn't feeling good today. Went home early and tried to sleep it off. The stomach flu has been making it's way around the box and both my kids got it. Trying to survive until Friday night. 

Monday, March 16, 2015

16 March

Training (2p)

A. Squat clean; 7 singles @85% 1rm; rest 2 min
*285, no misses, felt strong here

B1. Front squat; 3, 3, 3, 2, 2, 2; rest 10 sec

*315/325/325/325/325/325
*325 Got heavy for me

B2. Kneeling jumps; 5, 5, 5, 5, 5, 5; rest 2:30

*Complete

+


4 sets:
6 squat snatch 195#
12 pistols
18 power snatch 95#
12 box jumps 24"
rest 3 min bw sets (no rest between last two, those for time)

*Set 1 - 2:57
*Set 2 - 3:15
*Set 3/4 - 8:25 (4:05/4:20)
*Man this hurt. The power snatches got really tough and crushed my breathing. 

Saturday, March 14, 2015

14 March

Training (12p)


A. Power snatch clusters 1.1.1.1.1x5; rest 20 sec/rest 2 min (75% 1rm
power snatch and with maximal velocity per rep)
*185 For all


+

EMOM 20 min:
Odd- 5 deadlift 335#
even- 5 burpee box jumps 30"

*Complete, felt good

+


For time:
Run 400m
30 strict hspu
Run 400m
10 rope climbs
Run 400m

*11:51
*Felt pretty good on the runs here, legs felt fresher than usual on Saturdays. Lungs and brain were good as well which is always a good sign for a day 2. HSPU were slower than expected due to Shoulders being a little tired from last night. Did 12-17-21-26-30. 

Friday, March 13, 2015

13 March

Training (5p)


OPEN WOD 15.3
14m Amrap of:
7 Muscle-ups
50 WB
100 DU's
*601 Reps (3+73 Du's)
*Really wanted four rounds here and came into this thinking I could do it but just didn't have the time I needed. Muscle-ups were the easiest part of the workout which is crazy for me. 
*WB hurt really bad. Went U/B on all. I don't think it makes sense for me to break these up. By the 3rd round my HR was already high and a 8 second break wouldn't have changed that and I needed to go U/B to have a small chance at getting 4 rounds. Du's all u/b as well until 3rd round, planned break at 50 and then a trip up at 69 that cost me about 3 seconds. 

The breakdown from the video was:
Muscle-ups (Rounds 1-4)
22 - 23 - 22 -23 Seconds
Transitions To WB (Rounds 1-4)
5 - 7 - 11 - 12 (This is from the time I dropped from rings to the time I squatted first rep of WB)
WB (Rounds 1-4)
1:33 - 1:38 - 1:38 -1:34
Transition To DU's (Rounds 1-4)
8 - 13 - 17 - 8
DU's (Rounds 1-4)
56 -58 - 1:10 - N/A
Transition To Rings (1-3)
12 - 19 - 20

*When you look at the rest above, there really wasn't any time to pick up. In the end, it was the 2 breaks on set 3 of DU's that cost me my 4th round. Maybe I had a few seconds moving to the rings but I couldn't chance missing a muscle-up. Barely made WB u/b on 4th set which means no more time on that transition. I can see the top score being 630 but I can't imagine anything will be over that. Nobody can handle the WB and be small enough to increase cycle time enough to get through more than that....right? 

Video
https://vimeo.com/122188750

Wednesday, March 11, 2015

12 March

Training (2p)

Airdyne 30 seconds @85%
airdyne 30 seconds easy
x18

*Complete, 206 cals

+


35 min mobility work

*Complete

Tuesday, March 10, 2015

10 March

Training (2p)


A. Power snatch clusters; 1.1.1.1.1x5; rest 20 sec/rest 3 min (185-205# for all)
*185/195/205/215(-1)/215(-1)
*Didn't see the 205 max until I missed one at 215 and then wanted to stay and do one more cluster. Felt good today pulling. 

B. Deadlift; 50 for time 225#

*1:23 (U/B)
*Felt good, wasn't sure what to expect. 

C. Muscle ups; 4 on the min for 6 min

*Complete

+


5 rounds for time @85-90% effort
Row 500m
16 toes to bar
8 strict hspu

*16:43
*Rows were around 1:52-1:54. T2B were all 10-6 and HSPU actually felt really good today. All easily U/B. 

Monday, March 9, 2015

9 March

Training (2p)

A. Squat clean; 7 singles @83% 1rm; rest 2 min
*280 for all, felt fine

B1. Front squat; 3x3; rest 10 sec

*315 across

B2. Kneeling jumps; 5, 5, 5; rest 2 min (elevated to plate if you can)

*No plate, just to my feet, felt good. 

C. 30 thrusters for time 205#

*5:34
*4s and 3s

+


6 sets:
10 pistols
10 power snatch 95#
10 bar facing burpees
10 box jumps 24"
rest 3 min bw sets 1-3, rest 1 min bw sets 4-6

*1:57 - 1:49 - 1:47 - 1:40 - x - x
*Stopped after round 4, legs started to get REALLY heavy and just wasn't recovering like normal. I hate not finishing stuff like this but I definitely know my body and know that there wasn't much benefit to grinding out the last two rounds. Will be good to go for tomorrow. 


Saturday, March 7, 2015

7 March

Training (12p)

A. Snatch pulls; 1 rep on the 20 seconds for 30 reps @75% 1rm power snatch
*Complete, all at 185#, did High Pulls

B. Split jerk; 10 singles @80% 1rm; rest 90 seconds

*Complete, 265#, No misses

C. Strict deficit hspu (3"); amrap in 6 min

*25 Reps

+


For time:
50 hspu (kipping) (15-25-33-39-46-50)
100 double unders (U/B)
100 Cals Assault Bike (8:00)
1 mile run (SLOW)
100 Cals Assault Bike (8:45)
100 double unders (1 Mistake)
50 ring dips (Sets of 5, tough)

*35:53
*My body feels pretty good today. Biceps are a little sore, quads are a little sore but not terrible. I think over the years I have realized that the level of soreness is relative to the commitment to my training. Sure, there is going to be a little uptick in intensity when the Open WODs roll around, but if I have been disciplined in my training approach, it shouldn't be much. I should be able to recover quickly from the Open WODs as long as I have been honest with myself as to how hard you have been hitting my own programming. Always been a good barometer for me, especially this year as the field is so small that gets to go to Regionals. Excited that I don't have to retest 15.2 Monday and had the ability to have a tough training day and not have to worry about recovery for Monday. 

Friday, March 6, 2015

6 March

Training (430p)


OPEN WOD 15.2

0:00 - 3:00
2 Rounds
10 OHS
10 C2B Pullups
*95/65
*6-4/6-4

3:00 - 6:00
2 Rounds
12 OHS
12 C2B
*7-5/7-5

6:00 - 9:00
2 Rounds
14 OHS
14 C2B
7-7/7-7

9:00 - 12:00
16 OHS
16 C2B
8-4-4/8-4-4

12:00 - 15:00
18 OHS
18 C2B
?

15:00 - 18:00
20 OHS
20 C2B
?

*340 (18 + 60 Reps)
All OHS U/B
This felt pretty solid, hurt earlier than I thought it was going to and hurt for about 5 solid minutes after I finished but super happy with the score. This was another workout that I wouldn't have done well on in the past and it shows that the gymnastics work and the sacrifices in strength have been worth it. Absolute strength isn't great, but still feel strong enough to be competitive and now just need to keep turning this kind of stuff into strengths and I will be competitive come May. The changes I have made over the past 6 months as it relates to nutrition have made an incredible difference and at times, wasn't sure if it would be as noticeable on my performance but the past few weeks have definitely shown the differences. 

Wednesday, March 4, 2015

4 March

Training (3p)


30 Seconds AD @ 85%
30 Seconds AD @ 50%
x15

+

30m Mobility

*Was surprised how quickly my back has recovered from Saturday. Felt great today, no issues. Amazing what a clean diet and some sleep can do to help your body recover. 

Tuesday, March 3, 2015

3 March

Training (2p)


A. Hang squat clean; 5 tough singles; rest 2 min
*275/285/295/295/305
*Felt decent, heavier than they probably should have been but legs were just a little tired from yesterday. 

B. Front squat; 5, 4, 3, 2, 1; rest 3 min

*Didn't do, wanted to take it easy on my back. 

+


6 rounds for time:
5 OHS 235#
1 rope climb
rest 5 min
For time:
50 wall balls
150 double unders

*Total Time was 14:58 (6:46 for first part and 3:12 for 2nd Part)
*Snatched first OHS for 5 rounds and missed my 6th snatch so immediately cleaned it. All OHS U/B but got heavy around 4,5,6th round. WB were easy and U/B. 2 mistakes on DU. 

Monday, March 2, 2015

2 March

Training (230p)


15.1 Re-Test 
9m AMRAP of:
15 T2B
10 DL
5 Snatches
*206 Reps (+15 reps from Friday)
*327# Clean and Jerk (Same)
*Did 2 Rounds U/B T2B with singles on the snatches. Then went to 9-6 for 3 rounds and then broke even more in 6th and 7th round. Thought I was going to finish 7th round but T2B got really bad on the last 6 reps or so and cost me a ton of time. 
*Feel good about this score, glad I re-did it. Lots of scores still need to be put up before anyone will know who has a good shot at the top 20 but this is a good start.