Weekend

I did the Sectionals WOD #2 during the middle of the week, and learned a lot.  Not as good as I would have liked but I'm starting to feel better during these brutal metcons.  First my conditioning is still not where it should be.  Second pushups were the easiest part of it. The hardest was the leg burn from the deadlift box jump combo.  Lastly I am slow right now, I have no pop or quickness on the box jumps.  I will be working on all these.

I will have a lot of good workouts coming up so I will try to keep this blog updated with the wods and my thoughts.  They will be more Crossfit style metcon burners.  It is going to get fun the next couple months!

Here is a wod I did today:

4 rope climbs
15 squat cleans 155lb
4 rope climbs
12 squat cleans
4 rope climbs
9 squat cleans
time=6:03


OPT WOD 4/2 from joeywarren on Vimeo.

Burn shoulders

I did a wod that was posted on the Crossfit main site back in early January.  The lighter guys and girls killed this one as I was nowhere near them.  My shoulders were burned and it gassed me.  Trying to work on stamina right now which seems to be relevant.  The 2nd week Sectional Wod was posted and I think there will be some more serious shoulder burn with the pushups.  The wod is a 15 min amrap with very extremely light weight again (just like the first week) which will definitely be another burner.

Re-do!

I redid the Sectional wod #1, and tried to hold on to a faster pace, but fell off harder than before.  I got a lower score than my first time.  This shows me a couple things.  I need to improve my conditioning if I want to get better.  This kind of scares me because it shows me how much work I have ahead of me.  It also shows that the first time I did it, I gave it 100%.  By giving 100%,  I mean that I gamed it well, pushed with everything I have, and remained consistent on my set of skills of double unders and snatch under fatigue.  This is good because it shows that when I have one shot at a wod, I can do pretty well to achieve my best score.  This is bad because it shows if I want to keep up with some of the top performers, I need to improve my conditioning.  Here we go!

Today I did the workout below, which was kind of fun, and felt a lot better than that Sectional wod.

Later, I rowed a 5k time trial.  My time was 18:10, 2 seconds off my previous PR from over a year ago.  Time to really start improving the conditioning!

PR's

I had some tester wods the last couple of days to see where I'm at with my training.

The first one was:

1 RM Back Squats

1 RM Hang Power Clean

1 RM Close Grip Bench Press

(video below)

then the next day I did:

2km row for time

My time was 6:40.2. My previous best was a 6:50 so I'm very happy with this and I felt great throughout.

Tomorrow I have one more tester, it's a 15 min amrap.

Max Day from joeywarren on Vimeo.

2010 Me vs 2011 Me

Here is another comparison of a workout I did a year ago.

"unbroken" from Joseph Warren on Vimeo.

It didn't break me the second time around!  

Unbroken 1.0 from Joseph Warren on Vimeo.

The first time I did this workout it took me close to 15 minutes, this time it took me 5:25.  I crushed my previous time.  It is a workout from the 2010 Orange Coast Throwdown, the top time was 5:29.  

Now this is a little bit of a different improvement than the physical strength I demonstrated from the previous post.  This is a strategy improvement.  This workout requires that the pullups be unbroken so if you drop from the bar during your set, you must repeat that set unbroken, which happened to me a year ago, it was not fun.  A year ago when I "broke," I went all out with no strategy and failed on the last rep.  Coincidentally, if I achieved that last rep it would have been exactly 5:25, the same time I did today.  It took me almost 10 minutes to be able to redo the last rep unbroken.  

The second time around I didn't break and got 5:25.  Does this make me stronger?  Not necessarily.  I knew how to pace myself better so I slowed the row a bit and took 3 extra breaths before attempting the last set of pullups to ensure unbroken.  I achieved it.  This doesn't prove that I'm stronger but simply I knew how to pace myself better.  It shows the importance of knowing your limits and the ability to pace. 

 The sport of Crossfit is very difficult to determine how to pace, you have to go by feeling.  You never know how to pace during a workout or where to push.  It's not like running a mile where you have done it hundreds of times and know exactly your split time.  You wouldn't sprint the first lap of a mile to achieve the best time would you?  Not a knock on Khalipa (winner of 2008 Games) at all, but it is something he doesn't do well.  He is a tough guy and goes all out which sometimes proves to be detrimental.  Could I have gone faster?  Sure, but I was gaming it rather than going all in, and it was the best time from the Orange Coast competition so I will take it!  The post previous to this showed that I am stronger than last year, this one showed that I am smarter.  The 2011 Joey would really kick Joey's ass from 1 year ago!

2009 Me vs 2011 Me

Here is a video back before the 2009 Crossfit Games.

Here is a video of me doing the same workout 18 months later (and 30lbs more on bar).

Untitled from Joseph Warren on Vimeo.

Which one looks better?

There is 30lb more on the bar for more reps and much better back stability in the second video. 

I would kick my ass if I met myself 18 months earlier.  

Sometimes I get frustrated with the workouts but seeing the difference here in that short amount of time is amazing.  There has been so much improvement over the last couple years.  I think it's amazing how every Crossfit athlete has seen a ton of improvement.  The caliber of athletes in the Crossfit competitions are so much higher.  Where is the ceiling for human potential in the sport of fitness?

Here are my workouts from the past couple of days.

19th:
AM
A. Full Depth 1 1/4 Back Squat @ 3011; 6,6,4,4,2; rest 4 min
185/185/205/215/235
B. DB Step Ups - 12/leg @ 3121; rest 1 min b/t legs x 3
C. 20 CTB chin ups; walk rest 2 min x 4
D. Lying Hip Extensions  5/leg/set; hold 5 sec each leg - rest 90 sec x 3

PM
Swim 30 min @ z1

20th:
Dead Lift - 6 heavy touch and go - 325lb
rest 0 sec
Run 200 m @ 95%
walk rest 5 min x 3
+
Hang power clean - 3 x 195
rest 0 sec
15 burpees AFAP
rest walk 5 min x 3
+
GH Raises - 15 x 5; rest 90 sec - 

Feeling Good... again

After I took the weekend off from a little hamstring strain, I played around with some wods the last couple days.  Yesterday AM i did a light jog and it felt fine.  So in the afternoon I did some upperbody:

5 sets:

push press x 3  rest 20 sec @ 185/195/205/210/215

25 unbroken pullups rest 4 min

This all felt fine.  In the PM i wanted to test my hammie some.  I warmed up on the rower and it felt good so I rowed harder and it still felt fine.  I started with:

3 sets of amrap ring handstand pushups rest 4 min - 13/12/12

This is the best I felt with these.  Afterward I did a 2k row and pushed it just about 100%.  I PR'ed with a 6:50 and laid on the floor for about 10 min, I haven't felt that much burn in a long time.  My hamstring felt great and actually even felt better.  I think this shows I just needed to work some junk out of there.  I've been mysofascial massaging and icing non stop and I think this is all I needed to do to get it feeling good.  It just needed some love.  

Today I tested it even more with SDHP.  I did

5 rounds at 95% of:

15 SDHP 75lb 

15 burpees - only push last 15 burpees

See video of this is below.  It felt great.  In the PM I did some light deads, some squat cleans and split jerks.  I finished with a mile run at 90% and finished in 6 min flat.  Felt kind of slow here but it was late and still testing the hammie.

I think the hamstring is good to go now, now its time to pick up the intensity and make up for the time I missed.  Moral of this is give some love to my hamstrings.  I need to spend more time stretching, warming up, and doing some mysofascial release.

5 Rounds of 15 SDHP/15 burpees from Joseph Warren on Vimeo.

Ben Shanker Meets OPT at Cadence!!!

Well I have a slight hamstring strain that has been bugging me for the last couple days, not horribly, but enough for me to sit today out.  I was supposed to do 3 workouts but all were demanding on the hamstring including Sumo Deadlift Highpulls, hang power cleans, and running.  

So I had my friend, Ben Shanker, substitute in for me.  He did my workout that I was supposed to do in the morning.  I always believed in improvement from visualization, and he gave me some good positive visualization while I took the day off.  Here he is grunting and pushing through the workout with everything he has.  This is how you push hard.  So while he makes me unhealthier when he in town by making me drink beer and be his wingman, today he made me healthier while I was sitting out by "killing" this workout.  Thanks Ben!

Ben Shanker Meets OPT from Joseph Warren on Vimeo.

A short Oly-lifting sesion

I felt slow today.  It was the end of the day and I haven't done any Olympic lifting in a month.  Definitely felt slow and NOT strong.... Here we go!!!

Oly Lifting session from Joseph Warren on Vimeo.

Triple Day #1

50 Muscle Ups 

Broken up into all singles

I had more push in me...

50 Muscle Ups from Joseph Warren on Vimeo.

Tough Thanksgiving

Instead of over indulging this Thanksgiving, I will be getting down to business with some tough workouts.  I have a lot of parties planned to go to but having my weeks wods planned ahead of me which will keep me in check with the over-eating and desserts.  I will probably dig into a couple but will not be too bad.  I have 3 triple days and a couple double days the next 9 days and it culminates with good old "Fight Gone Bad."  

I will post some vids plus updates with some fun wods over the holidays!

New Toy!!!

Here is a new piece of equipment I got over the weekend.  Yes, it was only $30, and yes, it is from the 70's.  But it is just a new way to destroy me.  I always say that anything is only as hard as you make it.  Go 100% on this thing and you will be laying on the floor, or even mix in some burpees, it doesn't matter just go hard.  I like it because its not as demanding on your back like rowing and doesnt quite destroy you hammies like hill sprints. 

It is humorous because I can just see old ladies just cruising on it.  And when Im pushing it, I'm over the reading of the speedometer, it max's out pretty easily.  Pretty crummy engineering!  But it does not matter what exercise form you choose, you just need to go hard.  Thats why I find this ironic, everyone laughs at me as I look pretty silly... until they get a go at it. 

People always are looking for the easy way out.  There is no easy way to get fit, you have to put in the hard work.  It reminds me of a quote I read form Mark's Daily Apple, and it applies to fitness when you should stick to the basics and just get work done!  Here is the quote:

Don't dig a ditch, to install a ladder, to wash the basement windows!

New toy - 1970's airdyne from Joseph Warren on Vimeo.

Back recovery Wod # 6 (Last one)

Think Im ready to jump back into the 2010 games prep wods, my back is feeling great, I will just ease back into the heavy lifting.

My back recovery wod (last one) :
part1:
5 rounds:
30 x box hops @ 20"
15 x burpees
75 x DUs
3 min rest
2:00/2:09/2:10/2:13/2:32
video of this at track:

Untitled from joeywarren on Vimeo.

rest 4 hours

part 2
OHS x 8 @30x0 - 75/95/115/135
weighted chins @3010 x 4 - BW/25/40/55
+
4 sets:
40 unbroken ball walls- rest 3 min
30 unbroken chins COVP - rest 3 min
all unbroken (very tough)

Back recover WOD #5

part 1
A1. close grip bench x 2-3 @ 30x0 x 5 2 min
A2. power clean x 5
B. pushpress x 8 @ 22x2 x 4sets
C1. split squat x 12 @ 3010 x 3 sets
C2. amrap ring dips
D1. GHD raises x 15 @2020 x 3 sets
D2. toes to bar x 15 @ 2020

rest 4hours

part 2
row 5 min @ 50%
3 x (4 min @ 85%/2 min @ 50%)
row 2 min @ 50%

A1. 225/235/245/255x2/255x2
A2. 95 lb for all sets
B1. 75/95/115/115
C1. 25/45/60
C2. 33/30/21
D1. UB
D2. UB

felt great on everything today, back is coming around, ready to try heavier weights.

2 Days of Recovery and growth

Yesterday: 1 hour massage- this was so needed as I felt so tight. I feel way better today as my recovery has been going quicker than expected.

Todays Wod:
part 1
A1. front squat x 10 @ 3010 x 5 sets rest 3 min- 75lb, 95, 105, 115, 115 ( light and felt perfect)
A2. 25 x pullups unbroken x 5 sets- all unbroken ( felt better than expected)

rested 5 hours

part 2
approx 550m hill run; rest 10 min repeat 3 times

t= 2:40/3:01/3:16 (died on the last couple runs, these need some work)

Back recovery WOD #3

back is feeling about 80% now after 1 week since injuring, I will start incorporated more intense movements this week- sprints, kips, ect...

part 1
A1. HSPU x 15 rest 90 sec x 4
A2. supine pullups rest 90 sec x 4
rest 5 min
4 rounds:
15 x ring dips
100 jump ropes
t=7:39

HSPU- UB/UB/UB/12-3
SPU- UB/UB/UB/12-3

ring dips- UB/UB/UB/8-3-2-2
jump ropes- DUs hurt back so stuck to singles, very broken, no rythym on singles

PM WOD later tongiht- jog

PM light swim & drills

Wanted to get a mock double day in to get used to the long days with multiple workouts, and today was a long day. I worked from 6am - 1230pm, then did first workout, then worked at 2pm, then squeezed in lunch, then chiropractor, then worked from 4-5pm. When I got off work I went to the store to grab dinner (shrimp and salad) then went home and went for a swim. Swam around a little and did some drills in the pool. It actually felt like it loosened up my back some. I don't know if Im determined to get well and kick some butt at the games or if Im just scared to get my butt kicked at the games, but either way I'm pushing along.

recovery workout #2

5 rounds:
3 min hill climb on bike
50 walking lunges

back got tight on last round cut it short on lunges! But still feeling a ton better every day.

Ice and chiro later...

recovery workout #1

Went to tthe track this morning expecting to just walk/ light jog/ and stretch. I felt better than expected so did a light met con:

6 rounds:
amrap pullups at tempo 2010
400m run @ 60%
25x pushups

PUs- 15, 11, 9, 9, 8, 7
400 m slow but smooth
pushups- UB, UB, UB, 15-5-5, 15-6-4, 13-6-6

My back is coming around, more metcons like this for the next few days, then I will increase the intensity on running followed by light barbell stuff.

Hurt

Well its the first time I have been hurt all year! I hurt my back yesterday during deadlifts and I can barely move, I can tell its bad. It could not have happened at a worse time as I was feeling great the last couple weeks! I will keep this site updated on my recovery and thoughts. As for now Im too frustrated to write anymore!