Sunday, March 15, 2015

Rest Day: 3/14/2015-3/15/2015

Notes: Swam on Saturday.  Body feels good.

Open Workout 15.3

Open Workout 15.3:
14min AMRAP:
7 Muscle Ups
50 Wall Balls
100 Double Unders
Total: 477reps (3 + 6 Muscle Ups)


Notes: Hit this at Crossfit Boynton Beach at Friday Night Lights.  Warmed up in the morning with Z1 and some mobility to make it easier to get going that night.  Hit some mobility and then did a couple muscle ups, a few wall balls, and 3 muscle ups before getting to work.  My goal going in was to get 4 rounds.  I calculated that to a 3:30 pace.  I hit the first round at that pace, but then everything slowed from there.  The wall balls were surprisingly tough and ended up sticking to sets of 10.  After the second round, my body temp was very high and I just couldn't get my heart rate down.  By the wall balls on the third round, I was having a hard time seeing straight and was in straight survival mode.  I am happy with my ability to push under the extreme conditions but it also leaves me scratching my head as to how I would have done if I even had a fan on me or at the most was in an air conditioned environment.  I had 5 minutes coming off the wall balls in the 4th round and just couldn't keep myself from doubling over.  Hit 6 muscle ups to finish out the workout.  This was on paper a great workout, but the heat exhaustion leaves me wanting a bit more.  Until next time.

Rest Day: 3/12/2015

Notes: Feeling good after yesterday's training session though my right shoulder is still nagging from 15.1A.

Training: 3/11/2015

(video to come)

Training:
A. Back Squat: 2-3 x 2-3; rest 3 min - by feel
+
B. Rotate EMOM for 8 min:
1st min - 3-6 MUs
2nd min - 10 sec AD Sprint
3rd - 15 Wallballs
4th min - 50 DUs
--rest 4 min when done, then repeat part B a second time--

Notes: Felt fresh going into today's workout and didn't have much trouble warming up.  Squats felt a bit heavy on my back, but the bar was moving quickly today.  I tied my comeback best on my third set, and was an RPE of 8.  EMOM went well hitting 6 muscle ups each set and worked on refining my technique.  Staying nice and tight through the swing and then pulling the heels down until I rotate through the rings.  Wall balls were unbroken.  Subbed double unders for burpees since I forgot my rope at my other gym.  Felt good with this workout.

Saturday, March 14, 2015

Training: 3/10/2015

Training:

45 min Z1 - mixed, can include skill & correctives

Notes: Feeling better today.  Hit 40min of Z1 work and then got soft tissue work.  

Training: 3/9/2015

Training:
A. Squat Clean: 4 x 2; rest 2-3 min - build
B. S2O: 3 x 8-10 TnG; rest 2 min - build
+
2 rounds:
Row 500m @80%
15 KBS 70lb
12 Ring Dips
rest 3 min b/t rounds
+
2 rounds:
Run 400m @80%
10 HSPU
10 Burpees
rest 3 min b/t rounds
+
10 min aerobic c/d

Notes: Tired waking up this morning and my right rear delt is still bothering me but I am feeling fresh in the mind.  Still feeling it from Friday a bit in the legs from overhead squats.  Took the last two days off so I was itching to train.  Hit some solid reps with the clean, but the pull was definitely off.  S2O felt solid.  Intervals felt pretty good.  Ring dips were unbroken as were the KB swings.  Runs were all under 1:45 and HSPU were great.  Solid training day.

Monday, March 9, 2015

Rest Day: 3/7-3/8/2015

Notes: At a seminar all day Saturday, and going to hit Z1 and mobility on Sunday.  Trying to recover my quads, lats, and biceps for training on Monday.

Open Workout 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

Total: 233 (16 rounds + 18 OHS + 7 C2B)

Notes: I was dealing with some shoulder issues going into this workout so I knew I needed to be solid on my technique and warm up well.  Hit my mobility in the morning and then came back in the evening to hit the workout.  It was still very hot (80 degrees 75% humidity) at 6:30pm.  Focus on the chest to bar was to keep body solid, push down on the bar on the way back, and then pull the heels back while ripping the elbows behind the body.  Wanted to stay nice and upright on the OHS and go unbroken there.  For C2B, I never went over 4 reps.  Every felt great and finished the round of 14 before the heat set in and my HR did not want to go back down.  This made the round of 16 especially difficult.  Hit the front half in 1:25 then got right on the bar to get the 16 OHS in.  Went unbroken there, and started to chip away at the C2B.  My heart rate was really high and my arms were fatigued, but I was able to get the final rep in before the time cap.  I took about 35 seconds before getting on the bar and hitting some OHS.  Hit 7 C2B Pullups before the time was up.  This crushed me.  I worked really hard to get to the round of 18 and I made it.  I will always have a thought in the back of my head that I may have been able to do better under cooler conditions, but that was all I could physically give that night, and I am happy with that.

Rest Day: 3/5/2015

Notes: First rest day in a while.  Need to take care of forearm and lats.

Training: 3/4/2015

(video to come)

Training:
A. Power Clean @80% x 1 + Box Jump @30"+ x 1: 3 x 1.1.1; rest 15 sec/3-4 min
notes-It's a cluster of the complex. one PC, rack & do 1 BxJ. Rest 15 sec, repeat, etc for 3 reps.
B. Wtd Chin-Up: 3 x 1, rest 2-3 min - moderate 89,90,91lbs. 
C. Rotate EMOM for 16 min:
1st - 20 sec amrap Thrusters @105lbs (AFAP)
2nd - 15 Box Jumps 24"
3rd - 20 sec amrap Muscle Ups
4th - 10 KB Swings


D. 5 min AMRAP @75%:
Row 300m
10 C2B
--2 min recovery--
5 min AMRAP @75%:
Run 200m
10 HSPU

Notes: Challenging workout today.  Warmed up quickly and then got to the power cleans and box jumps.  My lower back was definitely tired because the pull felt a little forward today.  Box jumps were no problem.  Stuck with 225lbs. for all sets.  Worked quickly into the chin-ups and hit around 90% for all singles.  Need to improve external rotation in order to recruit the lats better.  EMOM went pretty well though I was not cycling my thrusters as fast as I should be.  Box jumps were a little out of rhythm.  Muscle ups were solid, but my technique was just off.  Need to look at these a little bit.  KB swings felt heavy today.  Moved onto the gmynastics work and after my second round of C2B my right forearm was flaring up.  I decided to stay on the rower for the remainder of the interval.  After, I went into the HSPUs.  These felt okay, though something feels a bit funky with my shoulder position.  Hot in the gym so this made the workout especially difficult.

Training: 3/3/2015

Training:
10 min Z1 - your choice
+
HICT Row 15 min (damper 10, SPM<16 br="" hr="">+
10-20 min Z1 - your choice
+
mobility work as needed

Notes: easy recovery workout today, and then some soft tissue work.  

Open Workout 15.1 Retest

Open Workout 15.1
9min AMRAP:
15 T2B
10 Deadlifts (115lbs.)
5 Power Snatches (115lbs.)
6 rounds + 7 Reps
into
6min to Establish 1RM Clean and Jerk
290lbs.

Notes: Hit this workout in the morning and was pretty nervous/exhausted going into this workout.  I was very worked up about doing well, but I reminded myself that I cannot attach my self-worth to the outcome of the workout.  The only thing I changed during my warm-up this time was I hit 2x20sec Airdyne at 97% to preload some lactate.  This really helped during the workout.  I was smooth all the way through on 15.1 and maybe could have pushed it a little faster on the toes to bar but all and all I was very pleased with how this felt.  Moved into the clean and jerk where I first hit 235lbs., then went right to 275lbs..  275lbs. was rough but stuck the OH fairly easy.  I had no choice but to give 290lbs. a ride and I was able to eek out the clean and stuck the jerk though it was a press out.  I was mentally exhausted after this workout but happy I was able to keep it together and put together a solid performance.

Training: 3/1/2015


Training:
A. Back Squat: 3x3; rest 2-3min (moderate) 275lbs.
B. Power Clean and Jerk: 3x1; rest 90sec (moderate) 225lbs.
+
Airdyne 1min @ 80%
-rest 20sec
x 8sets
Complete
+
45sec @ 100%
50cals

Notes: Mind felt fresh going into today's workout.  My goal was to regain some confidence as I was going to do the workout again on Monday.  My back was a little inflamed between the SI joint, so kept everything moderate but fast.  Back squats were heavy but good speed.  Worked on the pull on the clean and jerk.  Airdyne went great.  My HRV is probably very parasympathetic dominant right now because this felt like nothing (compared to times before).  45sec Airdyne hurt really good.  Overall, happy with this workout and where I am going into the retest tomorrow.

Training: 2/28/2015

Training:
5min Swim Drills
+
Every 90sec x 10sets:
50m Swim @ 85%
+
Ever 2:30 x 2 sets:
100m Swim
+
5min Cooldown

Notes: Body feels good though my lower back is a little sore.  Lungs feel great.

Open Workout 15.1 (attempt 1)2/27/2015

Open Workout 15.1
9min AMRAP:
15 T2B
10 Deadlifts (115lbs.)
5 Power Snatches (115lbs.)
6 rounds + 2 Reps
into
6min to Establish 1RM Clean and Jerk
(287.5lbs.)

Notes: Sleep wasn't great last night.  Woke up, ate, and then got to the gym to do some Z1 and mobility so it would be easier for me to warm up later that night.  Got to the gym around 4:00 and got rocking at 4:45.  Warmed up with mobility, worked up to a heavy clean and jerk, and then got my equipment set up.  Did 3 small rounds of the movements and then got started.  Heart rate spiked 2min into the workout and I didn't know if I was going to be able to keep going.  My HR stabilized and I continued on to hit my goal of 6 rounds.  The limiter was my ability to withstand the power and pace properly.  T2B didn't feel great today.  Start the clean and jerk after a 90second rest and opened at 205lbs..  From there I went to 245lbs., then 275lbs.  After that I jumped to 287.5lbs. and nailed it.  Happy with how this workout felt.  If I were to do it again, I would go for more even pacing throughout the workout.  Grip gave in the end as well.

Thursday, March 5, 2015

Rest Day: 2/26/2015

Notes: Hands are hurting a little.

Training: 2/25/2015



Training:
10 min Gymnastics skill/play


A. Power Snatch: 5-7 moderate singles, rest ~90 sec (185,185,195,195,205,205,215(too low)
B. Snatch Grip DL: 3 x 2-3, rest 2 min (185,205,205)
notes-by feel; moderate loads
C. Rotate EMOM for 20 min:
1st - 10 Burpees
2nd - 10 C2B
3rd - 10 Box Jump-Overs 24"
4th - 10 T2B
Complete

Notes: Hit this workout at our sister gym.  Didn't really warm up the shoulders as good as I wanted to and rushed the tech work beforehand.  Was sloppy until I hit a couple of solid reps at 195lbs.. The difference was that I was leaning back entirely too early.  Need to get those shoulders over the bar.  Hit 215 which would have been a PR, but it was just at parallel.  Even so, to hit 10lbs. under my max that easy is awesome.  Snatch grip deadlifts were used to reinforce hips back.  EMOM went well though my lower back was hurting after from T2B.  Not extending through my lats enough.  C2B were ok, but I need to get my chest through to the bar better.  Box jump overs were smooth. Happy with today's training session.

Training: 2/24/2015

Training:
HICT Row 15 min (damper 10, SPM<20 br="" hr="">rest 2 min
HICT Row 10 min (damper 10, SPM<20 div="" hr="">Complete

Notes: Worked on my technique on the rower today and realized that my back is opening entirely too early on the drive phase.  Need to keep the hip angle closed longer.

Training: 2/23/2015



Training:
A. Squat Clean Thruster + Jerk: 4 x 2+1; rest as needed (195,225,235,245(1+f+1)
+
Row 30 sec @90%/30 sec @50% x 12 (complete~1:45)
--3 min recovery--
3 rounds @high effort:
10 Thrusters 95lbs
15 KBS 53lbs
50 DUs
rest 1 min b/t rounds
Complete
+
20 min Z1

Notes: Front rack position was a little funky today,  Elbow are getting caught in a little bit.  Squat cleans felt good, though I was driving out a bit on the thruster portion.  Hit PRs on doubles and singles in the squat clean thruster.  Jerk felt money.  Rowing was ok, though I think I work on my technique a little bit.  Thrusters were ok though I was having issues with the front rack position.  KB Swings were tough to get a solid overhead.  Finally found my stride on double unders at the third set when I brought the elbows in a bit.

Rest Day: 2/22/2015

Notes: Back is sore from yesterday.

Training: 2/21/2015



Training:
6min AMRAP:
3 Deadlifts (225lbs.)
3 HSPU
..... (ladder increasing by 3 reps)

Result: 18 rounds + 2 Deadlifts

Notes: Felt good going in, though the HPC from the day before had me a little sore.  I am overextending in the HSPU and that is causing my back to lock up.  Need to work on some shoulder mobility to clean this up.  Deadlifts felt good until the set of 12 and then they started to feel rough.  Overall I am happy with the workout, had fun.

Training: 2/20/2015



Training:
For time:
60-50-40-30-20-10 unbroken DUs
5-5-5-5-5 Hang Power Cleans 185lbs
+
Row 6k easy

Notes: This was a tough workout.  Haven't done hang power cleans in a while, and these were rough on the grip and lower back.  I was able to hit all sets of HPC unbroken.  Missed on the set of 30 double unders.  Need to work my technique there.  Row was good afterward and it definitely flushed things out.  

Rest Day: 2/18/2015

Notes: Feeling good.

Thursday, February 19, 2015

Training: 2/18/2015



Training:
A. Front Squat: 3 x 1-2; rest 3 min - by feel, heavy but not maximal (265,285,300lbs. PR)
+
5 rounds:
10 Burpees
10 C2B
rest 45 sec b/t rounds
Complete (~:45/round)
+
3 rounds:
7 Hang Power Snatch 95lbs
7 MUs
complete
rest 1 min
+
15 min aerobic c/d
Complete

Notes: Great training session today, though I was feeling a little tired this morning, and aggravated going into the gym (though I am not sure why, maybe just a mean streak in mean against the weights).  Warmed up with my usual routine of stretching and activation work then loaded up the bar and started squatting.  Everything felt heavy today, but I said to myself, "Just keep pushing."  Hit 265,285, and then went for a PR at 300lbs. and hit it.  The first rep felt heavy, but I went for the second one and was able to grind through a solid rep.  Happy with that.  I attribute the increase in my front squat to the single leg work I have recently been doing, along with the increases in ankle flexibility and internal hip mobility.  Moved onto the energy system work.  C2B finally feeling better.  Needed to pull forward at the top to get the chest to the bar, but to also reload the lats by getting into the correct bar forward position.  Snatches felt great today, but the muscle ups felt a little labored.  Hit the first two sets unbroken, but then fell apart after 5 reps on the last set.  Worked a little after and found I wasn't getting my hips through enough and continuing the drive up.  My L5/S1 was hot afterward from the big kip in the muscle up.

Training: 2/17/2015

Training:
60min Mixed Z1
Complete

Notes: Got up, ate a small meal and then hit this at the gym.  Worked with airdyne, row, run, skipping rope, and some slam ball pick-ups.  Felt good though I was tired later in the day.

Monday, February 16, 2015

Training: 2/16/2015



Training:
A. Snatch: Build to 3RM in a Few Attempts (205lbs. PR)
+
For Time:
40 Box Jump Overs (24")
40 KB Swings (24kg)
40 Wall Balls
20 Ring Dips
40 Wall Balls
40 KB Swings (24kg)
40 Box Jump Overs (24")
Time: 11:38

Notes: Tired this morning because I woke up early.  I was fired up to snatch as my pull continues to feel great.  Smoked 145,165,185 and then went for a PR at 205lbs. without much of a struggle.  Just felt really confident getting that shoulder going up.  

Moved onto the tester and did this with my buddy Chris.  Having the push from someone else in a tester like this is completely underrated.  I had to keep pushing the entire time regardless of how much it hurt.  KB swings got my back a little hot since i didn't get my lats too warm before hand.  Good push on this workout and recovered pretty quickly. Limiter was just pain (systemically).

Rest Day: 2/15/2015

Notes: Left shoulder is bugging me a bit today but knees are feeling good, as are hips.

Training: 2/14/2015



AM Training
60 min Z1 - mixed modalities
Complete

PM Training:
For time:
50 C2B
20 MUs
50 T2B
Time: 9:15
+
Ecc. Box Pistols: 3 x 1.1.1; rest 90 sec
Complete

Notes: got it early and hit my z1 work.  Mixed cyclical stuff and flow work.  Also some gymnastics holds, nothing too crazy.  Hit the second workout at 2pm.  Body felt pretty good and I had decent energy, but I was apprehensive of my technique on the all the listed movements.  C2B haven't been great recently, as are T2B.  Went 20/10/ and then broken up there.  Muscle Ups were in 5/3/2/2/2/3/3.  They didn't feel great.  Last, the T2B I couldn't get that snap I needed. I am missing tension in all movements.  Need to get under the hood a little and see what's going on with these movements.  

Friday, February 13, 2015

Training: 2/13/2015




Training:
optional gymnastics skill work to start (go by feel) (skipped)
+
A. C&J:
1 rep every 30 sec for 10 reps; 75% (225lbs.)
1 rep EMOM for 5 reps; 80% (240lbs.)
1 rep every 90 sec for 5 reps, 85% (255lbs.)
+
B. Row 400m @sustainable, aerobic pace/rest 45 sec x 10
Complete (~1:54 pace)

Notes: Felt good getting into the gym and with some recent thoughts in tweaking my pull, I was confident getting over the bar.  Decided to build to a heavy single in 5 attempts.  Went 185, 225, 255, 275.  No misses and pull felt great.  Legs were a little tired so I called it after the 4th attempt.  Dropped to 225lbs. and started the clock.  Power cleaned and jerked to save my energy.  Pull felt great here too.  Lats were tight at 225lbs. so push under wasn't great and the bar wasn't getting as far back as I would like.  240lbs. were squat cleans but the extra rest was good.  Hit a little mobility on the shoulders in the middle of this and then the bar was getting back where it should be.  Moved onto 255 and had no issues there.  

Quickly got to my row (lack of time).  Hit 1:54 pace for all rows.  These were tough but doable.

Rest Day: 2/12/2015

Notes: Right knee is feeling better by the day, as is my left shoulder.