Sunday, April 13, 2014

Rest Day: 4/13/2014

Notes: Left glute/hip is tight today.  Need to loosen that up.  I have stopped drinking the orange juice and energy seems much better throughout the day.

Training: 4/12/2014

A. CG Bench Press: build to a heavy single (285lbs.)
B. Wtd Chin-Up: build to a heavy single (100.5lbs.-BWT: 186.5)
For 40 min:
AD Sprint hard the first 7 sec of every minute; easy spin the remainder of the minute
Walk 10 min cooldown

Notes: got this in in the morning.  Energy wasn't great, perhaps something with blood sugar.  Haven't bench pressed in over a month.  Hit 285 and then jumped to 300.  Missed there so went back down to 295 and barely missed.  Shoulders felt good with this however.  Moved to weighted chin-ups.  Increased shoulder mobility has definitely helped with pullups as I feel the elbows end in a much better position. 

Airdyne work to finish the session off.  Didn't have cals/watts so just went my perceived effort. 

Training: 4/11/2014

A. Front Squat: 5 x 2 @22X1, rest 3 min - ensure concentric bar speed stays up (245,255,265,275,285(1))
B1. BB Reverse Lunge: 3 x 6-8/leg @21X0, rest 1 min b/t legs (135,145,160)
B2. Banded Good Mornings: 3 x 12 @3030, rest 1 min (purple)
C. BB Hip Thrusts: 2 x 10-12 @2111, rest 2 min (155,205)

Notes: Trained up at CFBB in the evening hoping that my energy levels would be better.  Felt pretty good in the evening and warmed up with a heavy single clean and jerk.  Pull felt light off the ground but my brain just wasn't there in the catch.  I have been trying orange juice this last week to keep liver glycogen topped off but I think it's having a negative effect on blood sugar maintenance as I have been tired after drinking it.  

Front squats felt tough today.  Just didn't have it in my legs.  Hit some solid weight but couldn't get the tension into my quads to extend my knees.  Reverse lunges were tougher than the other day but right side felt better than last time.  Banded good mornings felt good.  Bench was too high on the BB Hip thrusts.  Back was aggravated afterward. 

Saturday, April 12, 2014

Rest Day: 4/10/2014

Notes: Boy are my abs sore from yesterday.  Also, my hip flexors are very tight from the prowler sprints.  I have also mean tinkering around with orange juice to bump up cals.  I think this might be effecting my energy levels.

Training: 4/9/2014

A. Snatch Balance: 5 x 3,3,2,2,2; rest 2 min (175,185,195,215,225)
B. Snatch: 4-6 x 2 @75-80%1RM, rest 2-3 min (175x2,185x2,195,205(PR))
C1. Half Kneeling KB/DB One Arm Presses: 4 x 6-8 @31X1, rest 1 min b/t arms (40,40,50,50)
C2. Strict L-Pullups: 4 x amrap(-2); rest 2 min (5,5,5,5,5)
D. DB Push Press: 3 x 8-12 @30X3, rest 90 sec (3 sec hold OH each rep) (50(6),40(8),40(6))

Notes: Mentally felt good today and was looking forward to getting some solid work in.  My hamstrings and hip flexors were smoked from prowler sprints.  Snatch balance felt good.  Worked on locking out my arms while pushing myself down instead of driving the bar forward.  Went over to the snatch where my pull felt very good today and the weights felt light off the floor.  Built up with perfect technique and hit one set over where I should have gone for an easy PR double @ 205lbs..  Half kneeling press were harder on my left arm than my right.  Anterior portion of my left shoulder feels tighter and it effects the tracking. Core was working really hard here to stay stable.  L-pullups felt good and I was able to use my lats and get the elbows behind my body very easily.  Triceps were roasted so the DB push press were rough.  Definitely started compensating with my lower back to keep the weights overhead.  Good training session.  

Wednesday, April 9, 2014

Training: 4/8/2014

Run and dynamic running drills
AMRAP in 40 min:
High Handle Prowler Push 15 sec* @90-95%
rest until HR drops below 110bpm b/f next push
Walk 10 min cooldown

*keep it light so there is high turnover. Mark start and finish points on the first rep, then simply use this distance instead of timing it. Count how many reps you get. Also, get av. & peak HR for the 40'.

Reps: 12

Notes: Warmed up with dynamic mobility and made sure to have some gatorade on hand as this was going to be a long workout.  The humidity is kicking into full gear down here already so the heat was rough.  I was tested the 15" interval with an empty prowler and found 60m was just about right for the distance.  I loaded up 50lbs. and got to work.  Heart rate came down within 2 minutes for the first few sets, but then it took longer towards the end of the workout, about 4:30.  This started sucking half way through, but all in all I got some good work in.  

Monday, April 7, 2014

Training: 4/7/2014

A. Deadlift: Build to Max (450lbs.)
B. BB Hip Thrusts: 4x10-12 @ 2111; rest 2min (135,155,185,225)
C1. BB Reverse Lunges: 3x6-8/leg @ 21x0; rest 60sec b/t legs (135,145,155)
C2. Banded Good Mornings: 3x12 @ 3030; rest 60sec (purple)

Notes: Monday's aren't usually my strongest day.  This Monday was after a week off from training, so I was pretty fired up to train, but I also knew to closely monitor how I was feeling and not push too hard.  

Deadlift technique felt okay.  Tried to drive with my legs as much as I could off the floor, but I was dumping forward a bit as the weight got heavier.  Upper back needs to stay stronger off the floor.  Need to do better off the floor as this will cook my lower back.  Hitting 450 after being off for a week and not being exposed to heavy deadlifts is a good sign.  My goal is 500lbs. by the end of the year.  I have never done BB Hip Thrusts during work sets.  Man were my lower glutes on fire here.

Reverse lunges felt good.  Right leg is a lot weaker than the left.  Since this was a posterior chain dominant workout, I kept most of my bodyweight on my front leg and drove through my heal to stand up.  My glutes were working hard on this.

Wasn't sure how the banded good mornings would feel.  Glutes were lit up here and I was pretty taxed from trying not to overextend as I came up.  I through in some thoracic work also by keeping my hands behind my head.

Good first day back.  Need to eat and sleep.  Repeat.

Wednesday, April 2, 2014

Rest 3/29/2014-4/6/2014

Notes: Taking a full 10 days off before getting back into the gym.  No mobility, execessory work, etc.  Just rest and eating.

Training: 3/28/2014

Open Workout 14.5
Time: 11:23

Notes: Haven't gotten great sleep over the last two days so wasn't feeling amazing, but felt good.  Plan for the workout was to break the reps into two sets right from the beginning and stay consistent throughout the workout.  No big rests, just grind.  I have done thruster burpee workouts in the past (tuesday was the last one), so I wasn't too afraid of the pain.  I knew it would come, but I also knew I could deal with it.  

Started to hurt bad during the set of 15 burpees.  The BH burpees were just slow and relentless.  Laid down the hammer in the set of 6.  Really happy with strategy, pacing, and execution.  Not sure how much faster I could have done this one.

Open complete.  Time to rest.

Rest Day: 3/27/2014

Notes: Ready for last open workout.

Training: 3/26/2014

2 rounds
AD 3 min easy/moderate
Ido's Sqt Seq 2.0
AD 60 sec @97% x 1 (42 cals)
--rest 3 min--
AD 30 sec @90% aerobic/30 sec @50% x 10 (avg. 394 watts)
--3 min rest--
AD 60 sec @85%aerobic/60 sec @50% x 5 (avg. 355)

Notes: Got this done in the afternoon.  Worked on some lifting before hand to get my self warm.  Pull off the ground felt much better.

Saturday, March 29, 2014

Training: 3/25/2014

A. Snatch: 1 rep every 2 min for 12 reps, wave load (185-212.5)
B. Wtd Chin-Ups: 4 x 1.1.1; rest 15 sec/2 min (53,58,63)
AMRAP in 6 min:
3/leg Pistols
6/leg Pistols
9/leg Pistols
Result: 9 rounds + 12 HSPU

Notes: Haven't snatched in a while.  Shoulder and legs were beat up from thruster work the day prior.  Pull felt heavy off the ground, but I was able to snatch up to about 95% of my 1RM.  Pull is off.  Need to do some work because it looks like I am throwing my hips into the bar.  Chin-ups felt good and elbows tracking in the correct position allowed for solid lat recruitment.  

AMRAP went okay though my shoulder and quads were dead.  Went 12" on the EROM HSPU and I was stringing together sets of 4.

Training: 3/24/2014

A. Thrusters: build to a heavy triple (225lbs.)
B. RDL: 3 x 4-5 @4111; rest 3 min (185,225,245)
3 rounds for time:
15 Thrusters 115lbs
15 Bar Facing Burpees
Time: 6:30
4 rounds @moderate pace:
Run 150m
10-15 Hollow Rocks (stop if quality drops)

Notes: Got a good shoulder warm-up in today.  Noticed that I was needing to flare my elbows out in order to drive the bar behind my head.  So my focus was to keep the elbow in and drive back and over my head after lifting my scaps.  Need to continue to work on my shoulder internal rotation in order to do this consistently.  RDLs felt good.  

Wanted to figure out a good pacing strategy for heavy thrusters into burpees.  5s was just right because I was able to go 8/7 at the end to push the pace.  Bar hopping burpees felt a bit inefficient.  Need to work on those.  I was pretty tired after this workout but got the "cooldown" workout in.

Rest Day: 3/23/2014

Notes: Calves are a bit sore from double unders today.

Training: 3/22/2014

@moderate effort:
Run 1 mile
Row 2k
200 DUs
Run 800m
Row 1k
100 DUs
Time: 29:30

Notes: Felt good today.  Got a pretty good night's sleep and anxiety was low.  Ran the first mile in 8min, then did the 2k row in 8:09.  Calves were tight during double unders. Started torrentially down-pouring during my second run, but still felt good.  Second row was done just under 4min.  Last set of double unders in 4 sets.

Happy with how this felt.

Training: 3/21/2014

Open Workout 14.4

Notes: Didn't sleep very well the night before.  I think I was excited about the workout.  Spent the day with my girlfriend for her birthday.  Performed the workout up at our sister gym, Crossfit Boynton Beach.  Energy wasn't great but I felt good enough to give a full effort.  Waited around a bit because of multiple heats.

Plan was to hit 2:45 on the row.  From there I would hit 10s on the T2B for first 3 sets and then go into sets of 5.  I was able to do both of those.  After that I did 4 sets of 10 on the wall balls which weren't too bad.  Got to the power cleans, and this is where I started to feel the effects of lack of sleep/energy.  Just felt tired.  Kept myself moving and got to the rings with 3:45 left.  Hit sets of 3 right off the bat.  Might have done 1 longer set in the beginning if I were to do this again.  Failed one rep with 30 seconds left but hit it and with just about 15 seconds left ran to the rower and pulled 4 cals.  I was happy to get back to the rower, but I was even more happy with the overall effort throughout the workout and the plan that I was able to stick to.

Friday, March 21, 2014

Rest Day: 3/20/2014

Notes: Feeling better with my mind state.  Had to do some reflection to find my purpose in competing:

1. Push myself to my physical limits in fitness- through testing myself physically, I will also discover who I am mentally and spiritually as well.  I will also train myself to be disciplined.

2. Inspire those around me- I hope to motivate people to be as dedicated to what they love as I do.  It's not about the outcome, it's about the journey.

Even though I am not going to regionals, I am succeeding in accomplishing my purpose.  I am content with that....

Training: 3/19/2014

Rotate EMOM for 20 min:
1st min - 8 T2B
2nd min - 12 Wallballs
3rd min - 15 Box Jumps/Steps 20"
4th min - 5 TnG Power Cleans ~50-60%1RM (165lbs.)
5th min - 40 DUs

Notes: Body is almost back to normal.  Back is still inflammed but better than yesterday.  Finding focus again.  T2B have been feeling really good.  Just have to stay relaxed in the arms and let the flexion form my hips do the work.  Played with foot position on the wall balls.  They felt easy.  Box jumps weren't bad.  Tech felt good on the power cleans.  I was being more patient on the leg drive and finishing with my hips back.  Tweaked my grip on the jump rope and double unders felt much better.

Training: 3/18/2014

Muscle Ups: 3xAMRAP in 45sec; rest 1:15 (11,9,8)
5min @ 85%

Notes: Back is smoked.  Moral is down. Not sure what my purpose in training is now that I am out of the open.  

Training: 3/17/2014

Open Workout 14.4 (attempt 2)
Score: 136 reps

Notes:  What a disaster today.  Didn't sleep last night due to anxiety.  Just felt tired and down.  Got some ART work done in the morning and K-Tape for my back.  Warmed up quickly and knew from my grip being tired that my CNS was shot.  My strategy was to give myself more time on the 315 bar by doing box jumps.  Had to energy today and by the 185lbs. box jumps I was already stepping up and down from the box.  Broke the reps up on the deadlift, but the deadlifts at 275lbs. just took too long.  Only had 40 seconds on the last bar.  Hit 6 reps and failed on 7th.  Had nothing left.

This workout knocks me out of the running for regionals.  I am going to have think about this....  

Rest Day: 3/16/2014

Notes: Back and quads are sore.  Tempted to do the Open workout because I am feeling good mentally but my body is pretty sore.

Training: 3/15/2014

AM Training:
160cals Airdyne
60 OHS (95lbs.)
30 T2B

PM Training:
5 rounds for time:
10 S2O (135lbs.)
50 Double Unders
Time: 5:26

Notes: Got up early and hit the first workout.  Quads and back were sore, but not unbearable.  I was supposed to hit a 2k row here, but to save my back, I switched to the airdyne for 160 cals.  Pace was good hitting 20cals/minute.  Got off a banged out solid sets of OHS though my right triceps had a hard time locking out.  T2B felt good and I was able to string together a bunch of reps at a time.  Felt good with the effort.

Rested 2 hours then hit the second workout.  I would have liked to rest longer, but I had to attend a St. Patrick's Day Parade.  Wasn't feeling too sharp going into this workout.  Hit all S2O unbroken, and broke the double unders into two sets except for the last one where I went unbroken.  Felt good with this effort.  

Training: 3/14/2014

Open Workout 14.3 (attempt #1)

Notes: Felt good this morning though my back was a little sore.  My plan was to step up and down each time on the box and break up the reps on the deadlifts after the first set.  Pacing/breathing was good, but because my form was off, my back started to seize up after the set of 225lbs.  I think if I were to drop my butt, things would have felt much better, but I capped it at 5minutes to save my back for Monday.

Rest Day: 3/13/2014

Notes: Back still a bit sore.

Training: 3/12/2014

AD 7 min @Z1
AD 60 sec @90%/60 sec @50% x 12
(5 min rest b/t min 6 & 7)
AD 5 min @Z1

Notes: Got this in before I coached in the afternoon.  Felt good though my legs were definitely still sore and my back was really tight.  Averaged 351 watts for first 4, the 369 for remaining sets.  Workout felt good with decent energy.