Thursday, September 30, 2010

Training: 9/30/2010

A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed(245#)
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed(85#)
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed(2 reps)
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed(8 reps)

Training: 9/28/2010

1rm max high bar back squat(305#)
rest 10min
AMRAP high bar back squat with 85% of 1RM @ 40x0 (260-4reps)
Rest 10 min
Dumbell Split Squat @ 3010; amrap per leg w/ 1/3 bodyweight per hand
1 set per leg. Rest 2min between legs(L:14/R:18)(53#)
Rest 10min
Sorensen test(127sec)
Notes: The next couple of workouts are designed to collect data and allow me to see inefficiencies in my game. Right away I see that I am right leg dominant, and that I can't go heavy for a lot of reps with my legs. Passed the Sorensen test however, you need over 2min for that.

Tuesday, September 28, 2010

Training: 9/28/2010

Workout 1:
3 reps OHS @ 3211, 3 sets 90sec rest
15 back extensions w/ 35#, 3 sets 90 sec rest
rest 3 min
Clean and Jerk x 2 reps; 3 sets 2min rest
Kettlebell snatches x 10 reps per hand; 3 sets w/ 1.5 pood
5min rest
3 rounds:
15 sec row sprint
0 sec rest
50 unbroken double unders
2min rest

Monday, September 27, 2010

Escape to Miami

Sunday was the Escape to Miami Triathlon. I signed up for this race in June, but between then and the race I started to shift my focus to Crossfit and strength training. I did not want to re-neg on my commitment, so I decided just to switch from the Olympic distance to the sprint.

Saturday night I ate an extra sweet potato with dinner and went to sleep. I awoke at 2am and couldn't go back to sleep. My mind was too consumed with pre-race jitters and thoughts of not being able to finish due to my lack of actual triathlon training. With 4 hours of sleep under my belt (a PR!), I left for Miami and arrived to set up my transition area at 6:30am, a full 2 hours before my wave would start.

I entered the Key Biscayne waters at 8:48am for the swim. When the buzzer went off to start my wave, I felt an wave of calm come over me, like I had been there plenty of times before. I decided to go at 80%, not going slow but not redlining either. Relaxed and a little sore, I exited the water and started jogging over to my transition area.

As soon as I jumped on my bike, I remembered exactly what I wanted to do...go out hard. Since the bike is only 24km long, I knew I had to make up time from the swim and run there. I sank into a nice speed at about 24mph, and started banging out solid splits. The headwind was a little tough going out, but it was no match for the newbies around me taking up most of the road. I took advantage of the causeways, not losing my cool on the way up, but turning on the juice as soon as I reached the top to gain maximum speed on the way down the other side.

I rolled back into transition with a tough competitor in my sites. 100m ahead of me, I stalked my opponent. Though a little sore in the hamstrings, my technique felt good. "Out and back 5km, and I am finished," is what I thought to myself. When I made the first turn, I realized that I didn't do my homework. In front of of me was a string of athletes all slowly jogging or walking their way up a steep, half mile long causeway. My opponent did not break stride, and neither did I. "I am part mountain goat compared to these southerners, coming from the rolling hills and steep summits up north," I thought to myself. I continued pulling my feet up the hill, and when I reached the summit, I saw my opponent only 25m away. It was time for me to close the gap. I reached and passed my opponent by the bottom of the hill, but he stayed on my heels. We reached the turn around, and I really felt the heat starting to pound from above. "Just another workout," I thought. Starting back up the hill, we were still neck and neck, but I let my rival pull for a while, allowing him to pass by. My move was to put the pressure on as soon as we hit the top, blindside him with a burst of speed. We hit the top, and I increased my lean and turnover....he followed me step for step. We made the turn back to the finish, and I told him this was going to be a tight finish. I continued to put pressure on, but with 1km left, I slowed down to store some energy for the final 200m sprint. I thought that he would jump ahead, but he was crafty and stayed right where he was. I knew he was thinking the same thing I was.

We made the turn down the finishing shoot, and I made my move. I started to pull fast and increased my lean, but as I did I noticed my hamstrings were roasted. Just as I increased my speed, my rival made his move and blew right past me with 100m to go. I thought for a split second, "Get him!" I quickly put aside those thoughts, knowing that redlining here could mean a full week's recovery. I let him off easy and he cruised to the finish line. I ended up taking 5th overall (out of over 500 competitors) and 1st in the 18-24 age group in the sprint division.

Not bad for someone who has trained in triathlon for a total of 5 hours in the last month. This experience taught me something about myself. I am always going to be able to go long. Its something that some people just have. In Crossfit, the longer workouts are always going to be in my wheelhouse. With this peace of mind, I can now focus on getting as strong as I can be. To become a more complete Crossfitter. My sights are set....November 13th Big Dawg. Get some!!!!!

Thursday, September 23, 2010

Training: 9/23/2010

Front Squat @ 30X2; 3,2,1 5min rests(225#,245(1),255(fail))
C2B Pullups; 15x3sets; 2min rests(all fast and unbroken)
15 sec row sprints 2:45 rest x3

A chance for some extra protein..........

Wednesday, September 22, 2010

Training: 9/22/2010


Pretty athletic?

Tuesday, September 21, 2010

Training: 9/21/2010

Workout 1:
20 min swim

Workout 2:
A. Clean and Jerk - (135 x 2, 160 x 2, 175 x 1, 185 x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min (245,255)
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min (105-145#)

Monday, September 20, 2010

Training: 9/20/2010

Workout 1:
Time: 21:11

Workout 2:
A. Snatch - (110 x 2, 115 x 2, 125 x 1, 135 x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps(185#,205#): rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep(275#,280#); rest 3 min

Saturday, September 18, 2010

Training: 9/18/2010

1min max rep GHD Situp (31)
o sec rest
4min max rep backsquat (225#) (27)
o sec rest
7min max rep double unders (377)
0 sec rest
10min max rep muscle ups (16)
(451) (the bearpig dominated...471!)....MY GOD MAN!

Friday, September 17, 2010

Training: 9/17/2010

Workout 1:
A. Power Snatch - 2 x 4 sets - 75-80%; rest 3 min(95,105,115,135)
B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min(185,205,215)
C. 8 Tire Flips with jump throughs + 30 unbroken double unders x 2

rest 6+ hours

Workout 2:
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
rest 6 min
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
Avg. Watts: 1)477, 2)522, 3) 530, 4) 546, 5) 546, 6) 538
Notes: Shortened my stroke on the row sprints. Payed major dividends in my output. I think I will use a long more exaggerated stroke with longer distances(over 1000m)

Thursday, September 16, 2010

Training: 9/16/2010

A. Muscle Snatch - 3 x 3; rest 3 min (75#,95#,105#)
B. Front Squat @ 30X0: 1,1,1; rest 5 min(235#,255#FAIL,255# GREAT SUCCESS!)
C. 20 unbroken chin ups; rest 2 min x 6 (Last set 10C2B,10 regular)
Notes: Palms are pretty thrashed. Gonna need some neosporin!

Why did they stop making movies like these........??????

Monday, September 13, 2010

Training: 9/14/2010

Workout 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min(145#,160#,175#,185#)
B. Clean Pulls - 3 sets x 2 reps: rest 3 min(235#,255#,265#)
(must be fast; slightly heavier than last week)
C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min(100#)

rest 6+ hours

Workout 2:
4 sets @ 95-100%:
AMRAP touch and go Kettlebell clean and presses (1.5 pood) Reps: 6,6,6,6
AMRAP Box Jumps - 24/20" in 30 sec Reps: 22,21,21,21
AMRAP KBS - 1.5/1 pd in 30 sec Reps: 16,15,15,16
AMRAP Burpees in 30 sec Reps: 13,12,10,12
Rest 6 min
Notes: Awesome workout. Just what I needed. A max effort short duration gasser!

Training: 9/13/2010


A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
B. Snatch Pulls - 3 sets x 2 reps: rest 3 min
(must be fast; slightly heavier than last week)
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

Sunday, September 12, 2010



In 12 min, find max snatch (155#)
3 min rest
10 min amrap:
6 squat cleans (120#)
12 pullups
24 double unders

Rounds: 6 + 3 reps

Thursday, September 9, 2010


Workout 1:
3x2mile @ 90%
3min active recoveries
(Avg. 5:15)

Workout 2:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min(225#,245#,265#)
B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min(150,160,175)(225# PR)
C. Clean Pull; 3 x 3; rest 3 min (225#,245#,265#)
D. Front Squat - 87%; 3 x 2 reps; rest 3 min (215#)

Tuesday, September 7, 2010

Training: 9/6/2010

5 Rounds:
3 reps bench press
AMRAP Chest to bar pullups(unbroken) Avg. 14
3 min rest

Monday, September 6, 2010

Training: 9/6/2010

Workout 1:
8x40sec row 94%-97%
3:20 rests

Workout 2:
Snatch halt deadlift @1112; 3x3
Snatch: 3x1(115#) on the min
3x1(130#) on the min
3x1(135#) on the min
Snatch singles:
155#,165#(PR), 175#(fail)

Snatch Pull (185,205, 225)
Back Squat @ 20x0 3x3 (225#,255#,285#)

Sunday, September 5, 2010

Training: 9/5/2010

Workout 1:
6x2 mile sprints(3min rests)

Workout 2:
1 hour mobility work

Saturday, September 4, 2010

Training: 9/4/2010

10min find 1 RM Clean (0sec rest)(215#)
10min AMRAP HSPU on paralettes(0sec rest)(47)
10min max calorie row(180cal)

Friday, September 3, 2010

Training: 9/3/2010

Workout 1:

A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30

B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min

C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min

Workout 2:

Thursday, September 2, 2010

Training: 9/1/2010

Workout 1:
Good Mornings-4x10(75#)
5x3 Deadlift (275#,295#,315#,335#,345#(2))

Workout 2:
5 Rounds:
250m row
10 handstand push ups on piralletes
30 unbroken double unders
2 min rest

Prowler Pushes, Prowler Drags, and Sledge Hammer slams on tire

Wednesday, September 1, 2010