12/29-12/31

Thursday PM:

5 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

50 double unders

--2 min recovery

5 min @ 80-85%:

5 toes to bar

7 ring dips

9 box jumps - 40"

--2 min recovery

5 min @ 80-85%:

15 kbs - 24kg

15 air squats

--2 min recovery

5 min @ 80-85%:

Row 200m

10 hand release push-ups

--2 min recovery

5 min @ 80-85%:

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

Results:

1) 5 rounds + 3 MUs - Double under got sloppy
2) 4 rounds + 5T2B + 7 ring dips + 1 Box Jump
3) 5 rounds + 10 KBS - air squats were slow
4) 4 rounds
5) 20 burpees each round

Friday 

AM

10 min EZ Run warm-up

+

4 min Airdyne @ 50%

4 min Airdyne @ 80%

3 min Airdyne @ 50%

3 min Airdyne @ 85%

2 min Airdyne @ 50%

2 min Airdyne @ 90%

1 min Airdyne @ 50%

1 min Airdyne @ 95%

+

10 min Run Cool-Down

Results:
increased intensity throughout and felt solid

PM

 skipped the Skill/breathing session:

Saturday

3 sets ALL OUT:

15 Thrusters - 115lb

15 Chest to Bar Chin-ups

Rest 10 x work time

+

3 sets ALL OUT:

9 touch n go power snatch - 115lb

9 push-up burpees

Run 30 sec

Rest 8 x work time

Results:
part 1: all unbroken about :54 seconds - video below
part 2: all unbroken - about 200 m run each round - about 1:15 for each - got tough

PR!!! 12/25-12/29

Christmas Sunday: OFF

Monday

A. Back Squat @ 30X1, 1-1-1-1-1, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 2 x 5 sets, 3-4 min 

C. Barbell Russian Step-ups @ 11X0 - 24" box, 8/leg x 3 sets, 45 sec b/t legs

D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on head

Results:

A. 285/285/285/290/295

B. 225/225/225/230/235

C. all at 125lb

D. all 20 reps

Tues and Wed I was sick, no wod or work...

Thursday

A. Split Jerk, 1 RM

B. Back Squat with Chains @ 10X1, 2 reps @ 175lb x 6 sets, 60 sec 

C1. Power Snatch CLuster, 1.1.1 x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball

C3. Broad Jump Cluster, 1.1.1 x 5 sets, 5 min

A. 245/255/270/280/290/300 (PR)

B. felt OK

C1. 155/165/175/185/190

C2.  complete

C3. felt good

always feel good after taking a couple days off, need to do it more often

Looking to catch up the next couple days depending that I stay on top of this cold!

12/22-12/24

Thursday

A. Push Press @ 11X1, 3-2-1-3-2-1, 5 min

B. Back Squat with Chains @ 10X1, 2 reps @ 155lb x 8 sets, 45 sec 

C1. Snatch Pull @ 13X0, 2 reps @ 125% RM x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball

C3. Triple Jump, 1 rep x 5 sets, 5 min

Results:

A. 195/210/225/210/225/240 (felt easy)

B. complete

C1. 255lb - deadlift felt good, not too much explosion

C2. 20 lb MB complete

C3. 20'/22'/22'10"/22'9"/23'10" - focused more on second jump

Friday 

AM

10 min EZ Run warm-up

+

10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%

+

5 min recovery

+

10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%

+

10 min Run Cool-Down

Results:

run felt good

+

airdyne smoked quads but pretty consistent throughout and felt good each set

+

run was tougher with fatigued quads

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps

+

10 min RUn @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work

+

10 min Row @ 50% effort

Results:

row complete about a 2:05 pace

+

stretch/glute activation/ 60 total reps of GHD situps in 13 min

+

run complete
+
HS holds not very good, HS walks are good but tiring - need to be more efficient

+

row complete in about 2:03 pace

Saturday

5 sets ALL OUT:

5 touch n go Squat Clean Thruster - 155lb

12 Push-up burpees

Rest 7 x work time

+

5 sets ALL OUT:

6 Clean and Jerk - 135lb

15 Chest to Bar Chin-ups

Run 20 sec

Rest 6 x work time

Results:

part 1- all complete in about 42 sec - felt good - legs got tired

(10 min rest)

part 2 - all complete unbroken in about 1 min - felt pretty good throughout, last 2 sets brutal!

12/19-12/21

Monday

A. Back Squat @ 30X1, 2-2-2-2, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 3-4 x 5 sets, 3-4 min - video it again

C. Barbell Russian Step-ups @ 11X0 - 24" box, 10/leg x 3 sets, 45 sec b/t legs

D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on ass

Results:

A. 275lb for all - felt good

B. 185/195/205/215x3/215x3

C. 115lb for all - each leg felt good

D. 20 reps/20/17

Tuesday - work a little harder here

AM

5 minutes of work @ 80-85% aerobic effort:

5 muscle-ups

Run 200m

--3 min recovery

5 min @ 80-85%:

1 Rope Climb

10 wall balls - 20# 

25 double unders

--3 min recovery

5 min @ 80-85%:

7 ring dips

10 box jumps - 30" - step down every rep

--3 min recovery

5 min @ 80-85%:

50m Farmers Walk - 24kg per hand

9 Push-up Burpees

--3 min recovery

5 min @ 80-85%:

Row 200m

15 Air Squats

Results:

1) 4 rounds

2) 5 rounds

3) 6 rounds + 7 ring dips

4) 5 rounds + farmers carry + 2 burpees

5) 4 rounds + 84m

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps

+

10 min Run @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work

+

10 min Row @ 50% effort

Results:

row complete @ 2:08 pace

+

bird dogs/SL bridges/90 reps GHD Situps in about 15 min

+

run felt solid

+

HS walk and holds

+

row complete @ 2:04 pace

12/16-12/17

Friday 

AM

10 min EZ Run warm-up

+

8 x 60 sec Row @ 50% aerobic effort/90 sec Row @ 80-85% aerobic effort

Results:

run felt good on foot

+

kept 50% bt 2:15-2:20 ( a little slower than last week), kept 85% @ 1:45 pace (maybe a tiny faster than last week) - hamstrings pretty smoked.  Felt pretty good throughout.

PM

Skill/breathing session:

10 min Airdyne @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps

+

10 min Run @ 50% effort

+

10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds

+

10 min Airdyne @ 50% effort

Results:
felt good on airdynes, run felt good on foot (its pretty much healed) - completed 50 GHDs, practice handstand holds which really suck with a few TGU's @ 53lb.  Stretched and foam roll felt great as I have been sore, mainly in quads

Saturday

5 sets ALL OUT:

3 touch n go Squat Snatch - 155lb

9 C2B Chin-ups

6 Push-up Burpees

Rest 7 x work time

+

5 sets ALL OUT:

9 Thruster - 135lb

25 sec Airdyne

Rest 6 x work time

Results:
all between :34-:38 sec - surprisingly felt great on snatches - all unbroken!
thrusters felt very easy and light, airdyne smoked me.  All out for first 3 sets, slowed a little on last two sets, quads were smoked!

Health e Centric

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12/14-12/15

Wed: OFF

Thursday

A. Split Jerk, 1-1-1-1-1, 5 min

B. Back Squat @ 10X1, 2 reps @ 135lb + 60lb of chains x 12 sets, 45 sec - concentric speed is the goal

C1. Snatch Pull @ 13X0, 3 reps @ 120% RM x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps

C3. Vertical Jump Cluster, 1.1.1.1.1 x 5 sets, 3 min

Results:

A.  225/235/245/255/265

B.  complete felt good

C1. 245lb w straps

C2. 10-14lb medball

C3. complete

12/13

Tuesday - 

AM

4 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

Row 200m

--3 min recovery

4 min @ 80-85%:

5 HSPU

9 russian kbs - 32kg

--3 min recovery

4 min @ 80-85%:

7 chest to bar chin-ups

21 air squats

--3 min recovery

4 min @ 80-85%:

10 Walking Lunges - carrying 24kg KB in right hand

50ft Bear Crawl

10 Walking Lunges - carrying 24kg KB in left hand

50ft Bear Crawl

--3 min recovery

4 min @ 80-85%:

60 sec AD

60 sec Box Jump - 30" - step down each rep

results:
1) 3 rounds + 145m row
2) 7 rounds + 3 KBS
3) 6 rounds
4) 3 rounds
5) Airdyne dropped second set, BJ's = 15/16

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps

+

10 min Airdyne @ 50% effort

+

10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds

+

10 min Row @ 50% effort

Results:

rowed about 2:08/500m pace

foam rolled calves/hamstrings/traps + glute activation+ 60 total GHD situps

airdyne completed

stetched calves/hip flexors + handstand hold practice = not very good

rowed about 2:07/500m pace

stretched hamstrings

12/12

Mon:

A. Back Squat @ 30X1, 3-3-3-3, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 4-6 x 4 sets, 3-4 min 

C. Barbell Russian Step-ups @ 11X0 - 24" box, 12/leg x 3 sets, 45 sec b/t legs

D. DB Back Extensions @ 1010, 10-12 x 5 sets, 60 sec

Results:

A. 265lb for all

B. 155/175/175/185

C. 95/105/105

D. 30/30/35/40/40

12/10-12/11

Saturday

4 sets ALL OUT:

5 Thrusters - 155lb

12 Push-up Burpees

Rest 7 x work time

a little slow out of bottom of squat but felt solid, burpees felt fast - all about :35-:40 sec

+ (8 min rest)

4 sets ALL OUT:

7 Muscle-ups

7 Hang Power Snatch - 115lb

Run 100m

Rest 6 x work time

all unbroken - subbed 15 sec max airdyne to lay off foot - tough on breathing

Sun: OFF

12/8-12/9

Thursday

A. Push Jerk, 3-2-1-3-2-1, 3-5 min - second 3-2-1 is 2-5% heavier

B. Back Squat @ 10X1, 2 reps @ 155lb x 12 sets, 30 sec - concentric speed is the goal

C. Snatch Pull @ 13X0, 3 reps @ 115% RM x 5 sets, 2 min

Results:

A. 195/210/225/205/220/235

B. felt fast and ez

C. 235lb felt heavy off ground but good explosion

Friday 

AM

10 min EZ Run warm-up

+

10 x 60 sec Row @ 50% aerobic effort/60 sec Row @ 80-85% aerobic effort

Results: held a 1:45 pace/2:15 pace = 5090 meters

PM: I skipped a z1 airdyne because foot was acting up, tendonitis, and wanted to lay off

12/5-12/7

Mon:
A. Back Squat @ 30X1, 5-5-5, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 6-8 x 3 sets, 3-4 min

C. Barbell Russian Step-ups @ 11X0 - 24" box, 15/leg x 3 sets, 45 sec b/t legs

D. DB Back Extensions @ 1010, 12-15 x 5 sets, 60 sec

Results:

A. 245/245/255

B. 95/135/155

C. 85lb x 3 sets

D. BW/15/15/20/20

Tuesday

AM

3 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

35 double unders
3 rds + 30DUs

--3 min recovery

3 min @ 80-85%:

6 clean and jerk - 95lb

6 box jumps - 30" - step down each rep
4 rds + 3 C+J

--3 min recovery

3 min @ 80-85%:

6 right arm KB Snatch - 24kg

6 left arm KB Snatch - 24kg

6 ring dips
4 rds

--3 min recovery

3 min @ 80-85%:

1 rope climb

35 double unders
3 rds + 29 DUs

--3 min recovery

3 min @ 80-85%:

5 toes to bar

5 push-up burpees
6 rds

overall felt good, breathing under control, might have come out of gates a little hard, need to learn 80%.  More muscular fatigue than breathing.

PM

Skill/breathing session:

10 min Run @ 50% effort

+

10 min foam rolling/glute activation work/stretching

+

10 min Airdyne @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walk/Free Handstand Push-up 

+

10 min Run @ 50% effort

All felt sluggish, but kept it slow and foam rolled really well.  Felt fatigued on handstands as well.


Wed: OFF

Michael Fitzgerald Programming

Back on a program:  I have been following a program designed by coaches from OPT for about two solid years now.  It has been great and has improved my fitness drastically and changed how I thought about fitness.  Now I'm getting on board with Michael Fitzgerald to be my coach.  I trust him to get me where I need to be.  I will update this blog consistently with how this is going.

Onward and upward!!!

11/29-11/30

tues:
AM:
400m sprint x 5; rest 4min
67/68/68/69/70

PM:
20m handstand walk; rest 90 sec x 5
all between 1:45-1:15
+
7 unbroken Muscle Ups; rest 90 sec x 5
failed on 2, last set was 6
+
max L-sit; rest 90 sec
all about 15 sec


11/30
OFF

11/26-11/28

11/26: OFF
11/27: OFF
11/28
Noon:
back Squat x 3 x 5; rest 3 min @ 255/255/265x3
+
30 manmakers for time w/ 35lb DB/hand
t=4:50
+
50 KBS 70lb + 350m Row
t= 3:01
+
50 DUs, 10 burpees, 40 DUs, 10 burpees, 30 DUs, 10 burpees, 20 DUs, 10 burpees, 10 DUs, 10 burpees
t = 4:48
+
3:30 airdyne max effort

11/24-11/25

Thurs noon:
10 x 100m sprint; rest 90 sec; rest 6 min b/t 5-6
all about 13 sec (felt good but pretty sore from this power)

Fri:
AM
back squat 145lb with light bands 10 x 3; rest 45sec - felt slow
+
clean and jerk 2x2 @ 80%; 2 x 2 @ 90%; rest 90s - 165 x 2/195/205 - felt weak
+
work up to tough 3 rep back squat but with good form on two minute timer - 255lb - felt slow & weak
+
ring dips x 2-3; rest 2 min x 4 - 65lb/75lb/90lb/105lb all x 3 reps

(overall My legs were tired and weak; don't know if it was from sprints yesterday or too much volume squatting this weak)

(rest 2.5 hours)

5 RFT:
250m row
3 rope climbs 15'
15 ring dips
t= 11:45

11/22-11/23

Tues:
AM:
A.  Front Squat x 4 x 5 @ 205lb @ 30X1
B.  Hang squat clean practice x 3; 135lb x 3
C.  Good morning x 10 x 3 sets - 95/105/105

PM:
part 1
3 rounds:
10 burpees 25lb/hand
5 muscle ups
t=2:38
rest 12 min
part 2
amrap 3 min for max burpees
row 500m
max burpees
row was about 1:35 + 38 burpees
rest 12 min
20 KBS 70lb
50 DUs
t=4:45


Wed: OFF

11/19-11/21

Sat:  OFF

Sun:
AM:
back squat x 5 x 5 @ 235x2/245x3
pushpress x 5 x 5 @ 195lb
jerk dip squats x 5 x 3 @ 270lb
PM:
5 sets:
5 TnG power snatch @ 115/125/125/135/145
5 TnG hang power clean same weight
8 CTB pullups
sprint 100m
rest 5 min
(rest 10 min)
400m run @ 90% (uphill one way)
72/65/72/70

Mon
PM:
10x: 30 sec airdyne @ 90%/30 sec @ 50%
rest 8 min x 3 total sets; practiced muscle up to handstand pushup

Fri 11/18

hip activation exercises + band mobility

+

5 min practice bounding over hurdles

+

5 min practice standing triple jump

+

work up to 3RM pause back squat - 185/205/225

+

5 rounds:

amrap close grip bench press 225lb - 9/7/6/6

1 min rest

50m sled sprint + 180lb

3 min rest

*called it after 4 because I slowed to a walk where it was taking over 25sec and killing me- I wanted to stay fast like 20 sec.

6 week program

I've been doing a lot of rehab and strengthening for my hip, this has taken a long time.  The last few weeks I have slowly been working back up my squat and this week I did 5x5 at 225lb.  Now the next 6 weeks my focus is going to be squatting and getting that back up and hopefully even higher than last year.  I will be doing a lot of speed work and power during the next few weeks with some anaerobic endurance mixed in.  The weekends will be mostly testers.  I am writing out my program so I will stick to it and I have a few other guys doing it with me to help push.  I will try my best to keep this blog updated with my daily workouts.  Many of the wods will come from the OPT blog to compare results with other competitors.  But first I have to get my squat up, then I want some volume work going into sectionals in February.  This week consisted of:
Sun:
back squat x 5 x 5 @ 225lb
Push press x 5 x 5 - 185lb x 3-195lb- 205lb

Mon:
5x:
200m sprint in 29 sec; rest 4 min
(rest 10 min)
5x:
3 hang power snatch - 135lb x 3/145lb x 2
10 CTB pullups
10 burpees; rest 5 min
(rest 10 min)
5x:
row 45 sec @ 1:30 pace; rest 5min

Tues:
Front Squat x 4 x 5; rest 3 min @ 200lb
power clean cluster 2.2.2; rest 3 min - 185lb/195lb/205lb
Good morning x 10-12 @ 95lb
amrap ring Dips (-3) - 30/23/19
PM:
4 min amrap Cals on airdyne
4 min rest
4 min amrap
150m row
14 box jumps 24"
4 min rest
4 min amrap
15 DUs
10 T2B
4 min rest
4 min amrap Cals on airdyne

Wed: OFF

Thurs:
OPT tester
10 rounds:
10 burpees (no jump)
10 COVP pullups

t= 7:04

Rehab

About 6 weeks ago I hurt my hip, not bad enough to take me out completely but bad enough to prevent me from squatting.  It has been nagging and not getting better so I have been taking time off to try and get this better.  I've been doing what I can such as upper body, biking, and swimming.  When I hurt my hip I was truly pushing my limits to see how much volume I could handle on the lower body - squats, lunges, hill sprints, sled pushes, but I found my breaking point.  I will post once I get back into a program, I'm still unsure what I will jump back into once I get healthy.

This picture is after the 2009 Norcal Regionals which obviously knocked me on the floor.

Fran

See the previous post, I added more of my workouts from the previous 2 weeks.

I did Fran yesterday as I wanted to test my breathing and strength.  The strength gains really help with this as the weights just feel so light.  The first time I did Fran close to 3 years ago, I got 2:52 and was destroyed the rest of the day, seriously.  Today I did it in 2:24, and walked away from it feeling totally fine.  I taught a class for the next hour and then did another short workout.  It was from Deejays blog:

30 wall climbs for time = 6:33
These get so tough after abut 10.

Now its time for some relaxation as Fran has been hanging over me for some time.

Building a Base:
This is what I mean about building a base.  The last few years I have built this glycolytic energy system and strength where Fran does not knock me on the floor.  I knew I wanted to test myself in Fran a few weeks ago as I have never really done a true Fran when I feel my fitness is good or it's always been CTB.  So I had the focus the previous few weeks that this was coming so once a week I added some 2-3 min all out sprints which culminated with this Fran, and felt fine.  Having that focus and building a base, is what allows me to perform well without getting killed.  I wouldn't want to take some time off then start back up with Fran, I would just get killed and not perform well, so it wouldn't be worth it.  For example if I did a 5k row right now I would get killed, so over the course of the year I will build an endurance base and do that when I know I can perform well. I don't want to build that now because I need to get stronger.  That's why Crossfit is great with all these benchmark wods, I can test myself to see where I'm at and what needs improvement.  This isn't only done with Crossfit wods as I do it with strength lifts and runs, rows, ect.  I've been doing this long enough where I have an entire arsenal of wods to choose from to test myself and I know how they should feel.  Right now as I'm building some strength I thought Fran would be a good focus as it's pretty short.  I will continue to focus on strength but want to see how I do in a little bit of a longer one like a 2k row, 1 mile run, Jackie, Helen, or something like that.  That will be my focus over the next month.  How I continue with strength is yet to be determined; either another month of Wendler (higher reps for muscular stamina) or start doing Olympic lifting (more neurological training).  Maybe slowly introduce some Oly lifting while finishing the Wendler.

past 2 weeks

The last couple weeks have been busy.  I started a teaching credential program, increased the volume of my training, and went to the Crossfit Games last weekend.  The theme I took away from the competition was all the best athletes were very strong.  That is what I have been working on and just the last couple weeks I have increased the volume to see if I can still get strength gains.  I seem to be handling it fine.  Below is what I have been doing.  This is not all of my workouts, but the ones that I test myself in, the rest are really just specific skills or building a base.

2 weeks ago I did Sectional Wod #1 - I beat my previous 2 scores with a score of 387 which was surprising.  This is simply a conditioning workout:

10 min amrap:

15 power snatches 75lb

30 double unders

The next day I did a track workout from the Anvil:
150m Sprint @ 90-95%; rest 2 min x 12 (rest 10 min between 6 & 7)
This felt good as I need more speed work, rarely do I go anything shorter than 400m or 30 sec.

In between the sprints and strength wods, I've been slowly increasing my power endurance, typically on a bike so I don't blow out my hamstrings/glutes.  Such things as:
Airdyne: 1min@90%/1min@50%x15
and
5min Airdyne @95%
I will add in some more swimming (not becasue it was at the Games) but because it is a great way to work on breathing and lay off the joints.

Later that week:

5 rounds for time:

185lb power clean x 4

8 x burpees

t=2:37

Today I did a track workout from a year ago.  Today was a few seconds slower than previous which I think shows my conditioning is down some:

5 Rounds:

400m run; rest 1 min - 72/77/77/78/78

rest 10min

800m run - 2:47

This week was the culmination of my second month of doing the Wendler cycle.  This has been my main focus and I'm still getting progress with higher volume.

Back Squat - 305lb x 8 - I think I have more in me, this was after a long unhealthy weekend in Carson (which does not have many healthy restaurants, I lived off Paleokits for the weekend)

Deadlift - 345lb x 18 - felt a lot better here, huge PR

I'm deciding where I should go from here;  There was a quote on the crossfit homepage by Ken Blanchard that reads:

• "There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."

This is where I have to decide if I want to commit to following a program or continue doing my own.  I like committing because this quote says what is too often seen with people, they are interested and not committed at ll costs, so they only push hard when it's convenient.  If I follow a program I commit 100% and make no excuses and get pushed when I don't want to do it.  I also like following a program because I tend to overtrain myself. On the other hand, I'm experienced enough to know what I need and to listen to my body.  The strength has been going great and I think I need it.  So I will do a couple testers this next week (Fran tomorrow, maybe a longer one like a 2k row or FGB) and then I'm doing a local competition at LifeWorx Crossfit, so I will assess where I am at and make a decision from there.

Workouts

7/12

25 x OHS @ 115lb; rest 5 min x 3

+

45 sec airdyne sprint; rest 3:15 x 4

7/13

5 sets @ 90-95%

30 sec clean and jerk @ 135lb - all 9

30 sec KBS 53lb - all 14

30 sec burpees - 12/13/12/12/12

30 sec thicker rope DUs - 38/32/36/30/35

rest 6min

7/14-7/15 off

7/16

Wendler Squat

240lb x 5/ 255lb x 5/ 275lb x 13

+

BB split lunges x 6 x 3; rest 1 min bt legs - 135lb

+

Abwheel x 8 x 3; rest 90 sec

PM:

Power snatch x 2 on min for 12 min @ 155lb

+

3 Rounds:

20 ring dips w 20lb vest

rest 1 min

10 KBS 88lb

rest 1 min

+

12 burpees

150m row

12 burpees

150m row

12 burpees

t = 2:25

7/18

400m sprint @ 90%

rest 4 min x 5 - 65s/69s/70s/73s/70s

Workouts

I will try to post more of my daily workouts to this page, and as they get more fun and interesting, I will take some videos again.  I just finished the first cycle of the Wendler strength and now Im on the deloading week, so this week will be a little lighter.  I saw good gains in my strength and now I will slowly add in some more metcons, aerobic stuff here and there, and add some volume.  This last month I just stuck to all short sprints such as hill sprints and sled pushes.  I kept almost everything to under 1 min intervals to really work on power.   Now I will be adding in a little bit more of 5 min metcons and an occasional aerobic power wod here and there.  I am supposed to be going up to a competition in Washington in mid August so I need to be somewhat prepared.  More to come on that.  I have been feeling good in all my testers I have given myself once a week.  Here are some of those:

5 RFT:

15 SDHP + 15 burpees = 6:00 (previous time = 5:35)

3 RFT:

50 unbroken wall ball

rest 2 min

completed with ease

I have also been adding in some more skill based wods and trying to have funn with these:

5 min amrap:

muscle up to HSPU 

0 sec rest

20 strict muscle ups

=10 in 5 min + 10 min for 20 MUs

Here are my strength numbers for the past 2 weeks on squats and deadlifts:

Deadlift

week 2 = 320lb x 10

week 3 = 335lb x 10

Squat  

week 2 = 280lb x 12

week 3 = 295lb x 9

I have added some supplementary work like good mornings along with barbell forward lunges which I really like and will continue.

I will try a couple benchmark wods this month like Fran!

A burning fire

Since I missed the cut at regionals by one place I have had this great push in all my workouts and they have been great.  I have to hold back some because I don't want to get burned out since it is so early in the year and I am trying to stick to my plan to take it somewhat easy this Summer.  But I have had the time and desire to hit it hard so I have really been focusing on short power workouts.

Here is the end of this week workouts:

Wed:

Wendler Deadlift

5x230, 5x265, 14 x 300

9x3 waveload split jerks; rest 2:30 - 135, 160, 185, 145, 170, 195, 155, 180, 205

Thurs:

Squats with chains - 115lb + 60lb chains x 2 reps on min for 12 min

+

Close Grip Bench Press 6,4,2 - 205, 235, 265

+

3 Rounds of:

5 hang power cleans 135lb

10 burpees

15 CTB pullups

150m row

rest 6 min

Fri:

jog easy for 30 min

Sat Off

Sun:

Wendler Squats

3x215, 3x250, 12 x 280

split squats 6,6,6 rest 45sec - 60lb, 65,65

rest 1 hour

went to high school to push sled but it was locked up so did:

Hill sprints 20 sec; rest 3-4 min walk down x 6

Back to Training

I tried to get back to training last week after a week off from regionals and some debauchery.  I tried to do some squats and felt so weak and tight that I called it and just did a very light week thereafter.

This week I am back to training.  I am going to try to do a strength cycle, the Wendler, for the lower body lifts while I supplement with some gynmastics, hill sprints, short metcons, and longer recovery runs/rows/rides.  Im going to try this for 2-3 months and see it goes.  My schedule is going to be 2 on/1 off/ 2 on/ 2 off.  This will give me plenty of recovery days to see some strength improvements.  I will slowly add in some double days, then add an additional day.  My goal is to get stronger while maintaining good power and a good feeling in 5-10 min metcons.  But my ultimate goals is to enjoy the Summer and do workouts that are fun and eat some good food.  After this I will reassess and jump into a more regimented program while I build my aerobic system again and add volume.  Sounds like a plan for now!  This is what I have done early this week:

Sun:
Wendler Squats
3 x 200lb
3 x 235lb
3 + amrap (9 reps) x 265lb
+
Split Squats 3 x 8-10 reps rest 45sec bt legs - 45lb/h, 55lb. 55lb
+
3x3 weighted pullups @ 1131 - 60lb/65lb/70lb

Mon:
AM
A1. Bentover row @ 1031 x 6-8 rest 20 sec - 115lb/145lb/155/155
A2. Amrap (-3) ring pushups @ X122 rest 3 min x 4 - 17/15/12/10
+
75 burpee pullups for time = 7:41
+
3 x 15 GHD situps @ 2020 rest 90 sec
rest 6 hours
PM
jog for 5 min
+
45 sec hill sprint @ 80-90%
walk down 2:30
repeat x 6
+
jog for 5 min

Today is rest day, and tomorrow will be Wendler deadlifts and split jerk work.

Staying Fit!

After a couple weeks off of working out, eating a lot of Mexican food, and drinking plenty of beers, I'm ready to eat bees.  I have gained close to 10lb and can't stand how I feel.  It's time to get back into the swing of things. 

 I have thought a lot about what type of program I want to follow and need to ease back into it with things that are enjoyable for a while to keep me motivated for the long run.  After the competition all I wanted to do is some strength training since that is always my limiting factor.  I can't stand it and I want to just hammer home the strength.  I also made a million excuses about why that overhead squat killed me.  Seeing other scores in that workout from around the world made me realize something.  I would have been top ten in a lot of regions in that workout and I even would have been 1st in the South Central.  Thats tells me this workout killed everyone and even though I didn't feel my best in it, it is still a pretty darn good score.  I can only imagine what my score could have been had I felt good, which kills me to think about. 

 I realized that my fitness is great, and I need to accept that the people in my region just beat me that particular weekend.  I have to keep getting fitter and the strength will slowly come as it has been the last 2 years.  I can't just focus on strength, get fat and lose my fitness.  My fitness is my strong suit, and the strength takes time. So it's time to jump back into a program and continue with this lifelong growth.

Day 3 then Vacation

Day 3 I was pretty defeated from the day before but I wanted to finish strong and I knew that one of the top 4 guys needed to really mess up for me to catch one of them.  The first wod was "Amanada" which I felt good with, although my legs and back were very sore from the previous day.  This really affected me as I couldn't link together many squat snatches.  In practice I got 3:47, and the 3rd day of competition I got 4:45.  A whole minute slower and the top 4 guys all beat me, not by much but enough.  This took the life out of me and I just wanted to go into the last wod having fun and with one last hard push.  I was able to finish the workout hard and got 2nd place in that one.  This was a good way for me to finish but knew it wouldn't be enough.  I want to say that the top 4 guys deserve going to the Crossfit Games as they all had a fantastic weekend of workouts and simply beat me.

I have been thinking more about those overhead squats that killed me as I am reminded of them every day as it is still painful when I walk.  I will be thinking of those squats for a long time because something just was not right, I shouldn't be this sore.  I have thought more about it and talked to some people and I think I was wrong with what I said in a previous post that I was not used to that volume of squatting.  I do that volume all the time and have been doing it for close to 3 years now.  10 days prior I did 50 pullups and 50 overhead squats with the same weight in 2min and 45sec and with ease.  I was not even sore from it.  Something else went wrong during the competition because I do that volume all the time! The only thing I can think of is my fueling was off.  It's hard to get enough calories and fluids down during competition but it is a necessity as the volume, intensity, and anxiety is elevated for 3 days.  All I can think of is I did not have the proper fueling going into this.  I was fine on pullups, KBS, and DUs, then about 30-40 reps into OHS I lost it.  I had no energy left to fuel my legs and I was not recovering.  It was not my arms from the pullups, or back from the KBS or deads, it was all quads from the squats.  They filled with so much lactic acid that they just did not recover and broke my muscles down until they just did not fire anymore.  That's is why I believe I couldn't string any of the squats together and I'm still sore from it.  Obviously I'm frustrated with this but I have to learn from it and move on.  This is the last I will talk of this as there is nothing I can do about it except practice different refueling strategies and of course get stronger.

My plan is to relax for a while, eat what I want and workout when I want to.  I will get back on a program in a few weeks, but I do want to focus on some strength.  The heavy weights in the competition really took it's toll on my body and affected every subsequent workout.  So not only do I need to get stronger to perform better in those heavier wods, I need to get stronger so it doesn't break me down so much.  I'm planning on having more fun with my training and really just doing what I feel like for a while.

For now I'm going to enjoy my vacation down in Newport Beach.  It is beautiful here as I have totally been in relaxation mode going out for meals, having some beers, BBQ'ing, laying out in the sun, and riding cruisers around the beach.  I have a couple more days of this and I don't feel like going back to work as it has been a LONG time since I completely cleared my mind with no worries.  So I will go away from this blog for a while and when I feel like getting back to working out I will start updating this blog again.  I'm not sure if that will be a week or a month, but for now so long!

Day 2

The second day was pretty much a disaster for me.  I knew what I had to do to stay top 3 and I didn't execute.  I new if I had the lead going into day 3 that I would be able to hold on, and I knew if I fell behind it would be very difficult to catch up.  

The deadlift wod was going to be my toughest wod so I paced myself to try to finish strong.  That strong finish never came and I finished with deadlifting doubles and slow on box jumps.  Now the weather didn't help as I was jumping out of a puddle on top of soft sand, but everyone was in the same boat so that didn't really matter.  I finished 15th which I was fine with, I knew it would come down to the second wod of the day;  that was going to be the determining factor.

I started by flying through 35 pullups, then all tens with little rest, theses felt great as I had very little lactic build up.  The kettlebells I stayed with tens with short rest and this was just a grip killer which I pushed through.  It affected the double unders a little which is where everyone caught up to me.  Again it was challenging jumping on soft ground.  It came down to who could finish the overhead squats the fastest as we were all within 10 reps of eachother.  This is where I shit the bed and I believe I lost the competition here.  I knew I needed to beat one of those top 4 guys, and if I did in that workout looking back on it now, I would of qualified.  I can't quite figure out what happened as I probably won't ever understand.  I lost sleep over it that night because it just kept running through my mind.  It's not that I didn't push hard I just had no legs left.  There was so much much lactic acid build up the kept building with every set where sets of 5 became difficult.  My rests became longer and I was not recovering.  My quads were just about cramping afterward and they are one of the most sore things on my body, along with my back.  This is how I know I got destroyed by that movement.  I typcially don't get that sore and if I do it means I got broken down.  Funny how my back and quads are the most sore on my body, and squats and deadlifts were my worst movements all weekend.  Maybe need a little more practice.  It took me about 10 min to finish the overhead squats.  I got 11th place in that one and was pretty defeated.

For those of you that are competing in the future, I would try this full workout to get a feel for the OHS.  It's worth it to be a little sore to get a pacing strategy.  I'm not sure if I slowed down prior to the OHS if it would have made a difference.  I don't think so.  I think my legs were not prepped enough for that volume of squatting.  The amazing thing is my back held up which I was much more worried about after the deadlifts, I never expected to be that crushed by the squats where I just could not physically do it.  I will think about those OHS for a long time.

Day 1

The first day went exactly as planned; I knew I needed a big lead going into day 2 because that will be a tougher day for me.  For Wod #1 I wanted to try to get the hspu unbroken because I knew that would be the determining factor which I did and it was.  I knew there would probably be one or two other guys that would do them unbroken so I just ran ahead of the pack so they wouldn't be able to catch me.

The second Wod also went as planned. I hit 245lb in practice and just wanted to repeat it.  This would be a challenge because I was so nervous about shuffling the feet as they are VERY strict on standards, plus we had astroturf on top of sand which made for not good footing.  I was one of the last few to go in this workout all day so there were huge holes where the weights dropped which made the ground slant forward pulling you on your toes.  I knew it would be bad footing so I power cleaned each one, set my feet, then squat thrusted.  I almost lost it forward at about 215lb but luckily made it through it and got up to 245lb.  A lot of big guys lost it forward with the bad footing when they could have got a lot heavier, which made my score even better.

Another side note for all those competing in future regionals, be prepared for anything.  Just like I had to change my plan when I heard the footing was bad, they also changed the schedule on us.  After the first wod I knew I could hold some food down and I needed some calories so I ate more than normal before a wod.  Right after I downed some chicken, sweet potatoes, blueberries, a Lara Bar, and 3 spoonfuls of almond butter, they announced that they were going to start the next wod an hour early and try to beat the rain.  That means they were starting in 20 min, but luckily I was one of the last men to go so it gave me an extra 20 min to digest.  I warmed up and felt fine once I got out there but was nervous because I had about 1500 calories sitting in my tummy.  So even with these change of plans, day 1 went perfectly to plan.  Tomorrow will be a much more difficult day for me, so hopefully I feel great after a cold ice bath and a high protein meal.  I think tomorrow will be the DETERMINING DAY of the top 3, so I have to get after it and leave it all out there.

It's Go Time!

The fun starts tomorrow at 2pm.

Tapering

There hasn't been too much going on, just trying to rest and recover from the last few weeks.  Today was my last heavy breather workout before the competition next weekend, here is a quick clip of it:

My last few weekends have been brutal preparing for this Regionals competition. This is what my last few Saturday's and Sunday's have looked like, not too much of a social life trying to fit these in:

Sat. AM

1-5 squat clean ladder @ 155lb. amrap in 6 min

rest 6hrs.

3rds for time:
200m run
15 KBS @ 24kg
200m run
15 chin-ups

Sun. AM

6,5,4,3,2,1
HSPU
MU
Pistol(alt./side)
(rest 30 min)
For time:
30 power snatch @ 135lb.
30 box jumps @ 24''

Sat. AM
9 snatch @ 155lb.
1 rope ascent(legless)
7 snatch
2 rope ascent
5 snatch
3 rope ascent

rest 3 hrs.

For time:
800m run
50 C2B
800m run

rest 1 hr.

5 min amrap:
5 ring HSPU
35 DU's

Sun.

AM

For time:
30 burpees
350m row
(rest 15 min)
for time:
200m handstand walk

Sat.
Build to a clean and jerk x 3 in 10 mins
rest 10 min
5 min amrap:
10 SDLHP @ 95lb
20 DU
rest 60 min
50,35,20
push-ups
chins
rest 60 min
21,18,15
thrusters @ 115lb.
K2E

Sun. AM

3rds for time:
400m run
10 HSPU
15 box jumps @ 20"
(rest 3 HRS.)
5 rds for time:
15 KBS @ 32kg
10 burpees
20 wallballs 20#

After all this I definitely feel prepared. Though I have been pretty beat up every week recovering from these weekends so training during the week has typically been lighter practice.  This week I have been practicing some of the skills involved in the competition trying to get a strategy.  It's been a lot lighter and I have been pretty beat up which has made me nervous because I need to feel great going into next weekend. I have plenty more time to rest and recover but since I have more time on my hands I get paranoid about every little thing going on with my body and the anxiety is building.  Now it's just waiting time and I'm tired of waiting.

Regionals

The Regional workouts have been announced 2 weeks in advance.  Everybody asks me how do I like the mix of workouts, and I always tell them they look fine.  It really doesn't matter up to this point, I have put the training time in and now I just have to trust my fitness and hit them hard.  I will be worse at some of the wods, and better at others.  I will practice some of the skills and prep my neuromuscular system for some of the demands, but for the most part I will continue with my training which has been focused on speed.  I can't practice the wods because some have such high demand that it will tax my body too much, and I plan on feeling fresh and rested in two weeks so I really can't compare any trial runs to the game time.  I will say that I feel my training over the past year has prepped me perfectly for this competition.  I wanted to work on squats over the course of the year and then transfer that strength to speed which is perfect for the max thruster.  The last month I worked on speed of box jumps which will come into play and wanted to hammer in my running and rowing because those have traditionally been my strengths.  I have gotten better at muscle ups and lower body stamina, which all of these will benefit me for this competition.  Now we will see how it all comes to fruition the weekend of June 3-5!

Here are a couple wods I have been doing focusing on running, rowing, and speed.