Tuesday, January 31, 2012

1/31


Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets
AM
15,12,9 rep rds for time ALL OUT:
Power Clean - 115lb
Push-up Burpees
*Goal is sub 2:45

Results:
2:16 - felt great throughout! (video below)

PM
Row 1000m @ 97%

Results:
3:06.3 - kept it at 95-97%

video

Monday, January 30, 2012

1/30


Week 5 - low volume/test week
Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)
A. Front Squat with Chains @ 10X1, 1 rep @ 165lb x 6 sets, 2 min - speed is the goal
B. Clean Grip DL @ 13X1, 1-1-1, 5 min
C. 3 sets ALL OUT:
25 Chest to Bar Chin-ups
Run 20 sec
Rest 8 x work time
D. 3 sets ALL OUT:
15 Push-up burpees
15 sec Airdyne
Rest 8 x work time

Results:
A. Complete - felt very good
B. 355/365/375 - back felt way better today - still limiting factor on heavier lifts
C. All UB felt great
D. complete: great energy today

Saturday, January 28, 2012

1/27-1/28


Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work
AM
For time:
Row 250m
15 push-up burpees
25 kbs - 32kg
15 push-up burpees
Row 250m
*Goal is sub 3:30 min

Results:
3:28
notes: felt very good throughout; did this previously in 3:26 but this time I had much more legit KBS all the way overhead - probably 10 sec faster 

PM
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort

Results:
runs complete
20 min = flow work/foam roll/SL squat practice/32 yds handstand walk




Saturday - MAP 
5 rounds for time:
1000m Row
15 COVP Chin-ups
15 Thrusters - 75lb
15 Push-up Burpees
*Fastest recorded time on date is 28:22

Results:
time= 28:44
notes: couldn't hold a pace on the rower; everything unbroken and felt good but could not recover on rower and pace kept getting slower - started at a 1:50-1:53 pace and every row fell about 3-5 sec on pace until last row was 2:07/2:08 pace.  Disappointed because last two rows could have been faster but I was too smoked!  I didn't believe in it, kept thinking I needed to slow down.

Thursday, January 26, 2012

1/26


Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity
A. Back Squat @ 20X1, go for a 1RM
B. Push Press, build to a 1RM
C. Power Clean and Push Jerk @ 225 lb, 1 every 30 sec for 5 mins

Results: 
A. 305/320/335/345/355 (video of last two sets below)
B. 205/225/235/245(f)/245 (with belt)
C. complete - legs tired at this point but felt fine throughout
notes: felt good on squats, even after horrible day on deads Mon.  355lb is a 10lb PR but felt a little shaky and shortened the depth some. 345lb felt solid!

345lb
video

355lb
video

Tuesday, January 24, 2012

1/23-1/24


Week 4
Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)
A. Front Squat with Chains @ 10X1, 2 reps @ 155lb x 5 sets, 2 min - speed is the goal
B. Clean Grip DL @ 13X1, 2-2-2, 5 min
C. 5 sets ALL OUT:
7-9 unbroken Muscle-ups
30 sec Airdyne
Rest 8 x work time

Results:
A. complete- felt good
B. 335/345/345 - stayed light cuz back felt like crap, not sure why
C. MUs = 9/9/9/8/7 - got really sick after last set and threw up.  I think I had a stomach bug cuz that has never happened and this sprint shouldn't be too difficult, felt better later in day

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets
AM
3 sets @ 95%:
15 push jerk - 135lb
15 push-up burpees
run 200m
Rest 6 x work time

Results:
1:34/1:34/1:35 - all UB - 200m sprint = about 30 sec

PM
3 sets @ 95% effort:
15 ohs - 95lb
60 sec Airdyne
Rest 6 x work time

Results:
1:32/1:32/1:30
notes:  felt way better today


Wed - off

Saturday, January 21, 2012

1/20-1/21


Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work
AM
3 sets @ 90-95% effort:
10 right arm KB Snatch - 32kg
10 left arm KB Snatch - 32kg
10 push-up burpees
run 200m
10 push-up burpees
Rest 5 x work time

Results:
2:05/2:04/2:04 - felt good, pretty easy compared to last couple weeks

PM
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort

Results:
tight on time, so I shortened the rest to 5 min of flow work, then finished with a 10 min z1 jog - didn't want to push this either because feet/ankles felt tight/achy

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)
10 min of aerobic work @ 85% capacity:
7 chest to bar chin-ups
14 box jumps - 30" - step down
--3 min recovery
10 min @ 85%:
7 ring dips
14 kbs - 24kg
21 double unders
--3 min recovery
10 min @ 85%:
9 hand release push-ups
9 DL - 95lb
9 air squats

Results:
part 1) 10 rounds
part 2) 8 rounds + 7KBS
part 3) 11 rounds + 7DLs
notes: very fatigued but had good push throughout and breathing very under control

Thursday, January 19, 2012

1/19


Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity
A. Back Squat @ 20X1, 1-1-1, 5 min - all sets near 95-97% effort
B. Split Jerk, build to a heavy single
C. Split Jerk, 1 rep @ 90% of heavy single in part B every min for 5 mins
D. OHS, AMRAP @ 155lb x 3 sets, 5 min

Results:
A. 300/305/310 - felt slow through middle (video below)
B. 225/245/265/285/305(f) (video below)
C. 255lb complete - just about all were sloppy, not much midline stabilization
D. 21/20/14 - shoulders got fatigued, used very wide grip for sets 1,3 - much tougher

notes: I think my back was weak/fatigued because not very good on squat, max jerk, then had nothing left on the 255lb jerks - probably from deadlifts earlier week.

310lb squat
video

285lb jerk
video

305lb jerk fail
video




Tuesday, January 17, 2012

1/16-1/17


Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)
A. Front Squat with Chains @ 31X1, 3 reps @ 145lb x 5 sets, 2 min - speed is the goal
B. Clean Grip DL @ 13X1, 3-3-3, 5 min
C. 5 sets ALL OUT:
15 push-up burpees
run 100m
Rest 8 x work time

Results:
A.  Complete - feels kind of slow after the 1 sec pause
B.  345/355/355 - felt heavy - my back lost stability very slightly - need more practice with these heavier weights
C. felt good - all about 41 sec

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets
AM
3 sets @ 95%:
7 touch n go squat snatch - 115lb
7 muscle-ups
12 kbs - 32kg
150m row
Rest 6 x work time

Results:
all unbroken each in about 1:52 (1:25-1:30 row pace)

PM
3 sets @ 95% effort:
25 thrusters - 75lb
60 sec airdyne
Rest 6 x work time

Results: 
UB each in about 1:52 - thrusters way easier than burpees and slowed down the airdyne a little from last week- more consistent each set - felt better from last week- some serious quad burn!

Saturday, January 14, 2012

1/14-1/15


Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)
10 min of aerobic work @ 85% capacity:
10 chin-ups
row 200m
--5 min recovery
10 min @ 85%:
10 push-ups
10 kb walking lunges - 16kg kb's per hand
50 double unders
--5 min recovery
10 min @ 85%:
9 toes to bar
15 kbs - 24kg
21 box jumps - 24" - step down each rep

Results:
part 1: 9 rounds + 140m (by accidentally started with row) - felt good
part 2: 6 rounds + 31 DUs - DUS suck when I'm tired - many breaks, need to get more consistent and I would have another round in me
part 3: 5 rounds + 15KBS - overall felt good throughout

1/15: OFF

Friday, January 13, 2012


Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity
A. Back Squat @ 20X1, 2-2-2, 5 min - all sets near 95-97% effort
B. Power Snatch Cluster, 1.1.1.1.1 x 2 sets, 5 min
C. Power Snatch Cluster, 1.1.1 x 1 set, 5 min
D. Squat Clean and Split Jerk, 1 rep per min for 10 mins - 225 lb - if you fail, stop

Results:
A. 290/300/305 
B. 175lb x 2 sets
C. 190lb
D.  complete
notes: love these EMOTM strength wods - very challenging but keep surprising myself that I can complete them!  Felt a little sluggish and slow today but happy with performance.  

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work
AM
3 sets @ 90-95% effort:
9 muscle-ups
run 100m
15 thrusters - 95lbs
run 100m
25 push-up burpees
Rest 5 x work time

Results:
2:56/3:00/3:05 - all UB kept it at about 90-95% - still smoked me, definitely not primed for these energy systems as they are killing me, but I do feel like the power output is good and happy with that.


PM
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort

Results:
both runs complete and felt good - practiced handstand walks, SL squats, did some flow work, and foam rolled.


Tuesday, January 10, 2012

1/9-1/10


Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)
A. Front Squat with Chains @ 31X1, 4 reps @ 135lb x 5 sets, 2 min - speed is the goal
B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min
C. 5 sets ALL OUT:
25 fast Chin-ups
25 sec Sprint on Airdyne
Rest 8 x work time

Results:
A. complete
B. 335lb for all - hook grip kills on these
C. all UB and 100% - felt good and easy

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets
AM
3 sets @ 95%:
10 squat clean thruster - 115lb
20 ring dips
15 kbs - 32kg
Rest 6 x work time

Results:
1:31/1:30/1:30 - all UB

PM
3 sets @ 95% effort:
60 sec Push-up Burpees
60 sec Airdyne
7:30 min rest

Results:
burpees = 31/30/29 - the most pain I've experienced in a while!

Saturday, January 7, 2012

1/5-1/7


Thursday
A. Back Squat @ 20X1, 3-3-3, 5 min - all sets near 95-97% effort
B. Clean and Jerk Cluster, 1.1.1 x 4 sets, 5 min
C. Squat Snatch @ 175lb, 1 rep every 30 sec for 10 mins - make every rep

Results:
A. 275/285/285
B. 205/215/215/225
C. complete - got very difficult half way through - had to really focus

Friday
AM
4 sets @ 90-95% effort:
21 thrusters - 75lb
15 kbs - 32kg
Row 300m
Rest 5 x work time

Results:
2:20/2:12/2:14/2:15 - last two sets burned - very hard but felt pretty good

PM
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 15 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort

Results:
complete - practiced walk climbs/SL squats/MU to HSPUs/HS Holds

Saturday
7 min of aerobic work @ 85% capacity:
3 muscle-ups
run 200m
--5 min recovery
7 min @ 85%:
7 ring dips
7 box jumps - 40"
--5 min recovery
7 min @ 85%:
6 chin-ups
6 wall balls - 20#
15 double unders

Results:
1) 6 rounds + 85m - MUs easy, need to pick up run
2) 9 rounds + 7 + 4 - everything felt good
3) 9 rounds + 6 + 6 - a lot of breaks on DUs, needs improvement under fatigue

Thursday, January 5, 2012

A New Year!


This year will be a big year for me.  I will be starting a new career in teaching, hopefully still being able to work in the gym, but it will be a lot less with student teaching.  I will also be getting married and going on a honeymoon, the plan is to start looking into Europe.  And in terms of training I hope to make it to the 2012 Crossfit Games.  I feel I am dialing in my nutrition, recovery, and training to make me the fittest I possibly can be.  I still have a lot of work to do, but I feel I am on the right track in my training program and I know where I need to be.  Michael Fitzgerald from OPT will continue to be my coach, and I have a good feeling of whats to come in 2012!

Monday
A. Front Squat with Chains @ 31X1, 5 reps @ 115lb x 5 sets, 2 min - speed is the goal
B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min
C. 5 sets ALL OUT:
15 Chest to Bar Chin-ups
Run 200m
Rest 8 x work time

Results:
A. all felt good
B. 315/315/325/335 - with hook grip - my thumbs felt like they would break.
C. all UB - sprints = :27/:27/:28/:28/:29

Tuesday 
AM
3 sets @ 95%:
7 power clean and jerk - 135lb
15 ring dips
row 200m
Rest 6 x work time

Results:
1:18/1:17/1:19

PM
3 sets @ 95% effort:
45 sec Push-up Burpees
45 sec Airdyne
7:30 min rest

Results:
burpees = 25/24/24 - this hurt!

Wed: OFF