Saturday, April 30, 2011

Training: 4/29/2011

A. Power Clean: 6x2-3; rest 3min (195#, 210#,230#(2),230#(2), 225#(3))
B. Clean Pull: 4x1.1.1; rest 2min (225#,240#,240#,260#)
C. Deadlift: Heavy Triple (335#)
D. GHD Situps: 3x30; 60 sec rest

Notes: Still seem to be bumping the bar out during the scoop. I have to take a few steps back and relearn how to jump, rather than lying back and bumping the bar forward with my hips and thighs. Deadlifts felt heavy after all the pulling prior, but need to get more exposure here since its a big weakness of mine. GHD situps do work on my lower back.

Thursday, April 28, 2011

Training: 4/28/2011

5min Z1 Run
5 sets:
4min @ 90%
4min @ 65%
5min Z1 Run

Notes: Run felt real good today. Haven't ran in what seems like forever. Noticed where my heart rate was when I hit my walls during the runs. At around 172 BPM I think I was hitting my lactate threshold. If I pushed any harder than this, I was not able to hold a pace for more than a minute and my breathing became heavy. Lactate also started to build in my legs. This is valuable information to have so I can train my aerobic zone more effectively.

Now that sectionals are over it's time to make the push for regionals. Taking an introspective look at my strengths and weaknesses, especially after the ups and downs of sectionals, I can now start planning for the weeks to come:
Oly Lifting (jumping vertically and getting rid of lean back that pops the bar out)
Running (increasing my aerobic base. Have been doing so much alactic and cp stuff, I have to be able to dominate at the longer domain: ie 5k)
Core (still struggle with situps. I am going to start incorrporating more plank holds, front carries, etc. to continue to build my midline stability

These are just the ones that are off the top of my head. In addition to this, I have to start maintaining a steady sleep cycle, continue to pound the carbs, and get as mobile as possible in my hips, shoulders, and ankles.

5-7 sets (depending on how I feel and if I am able to sustain an effort)
rest 3min
Results: :33.1, :33.9, :34.1, :34.5, :35.3, :36.4, :35.8

Training: 4/27/2011

Sectional WOD #6
7 min AMRAP:
3 thrusters (100#)
3 Chest to Bar Pullups
6 Thrusters
6 Chester to Bar Pullups
Total Reps: 127

Notes: Was able to get 4-5 hours of good sleep last night, which is epic for me. I haven't gotten to sleep before any of the sectional wods thus far and I knew if I waited until Saturday, I would never be calm enough to go to sleep. Chest-to-bars felt unreal today. So effortless. The work over the last couple of months, hitting these regularly, really paid off. Didn't break until the round of 15 where I went 10 and 5. Hit one final thruster after my set of 18 pullups. Good effort today. After 5 weeks of struggling through workouts with no sleep, this one was good for the mind.

Training: 4/26/2011

A. Thrusters: 3x3;3min rest (195#,205#,220#)
B. Deadlift: 7x2@11x1 :45sec rest(245#)
C. Press: 4,3,2; 90sec rest (160#,175#,190#)

Notes: Epic training day. First time I slept through the night in over a week and it showed during this training session. Felt unstoppable today. Fought hard on third rep of my third set of thrusters and was able to dig deep enough to get it all the way overhead. Hit my PR press for a double today. Need to carry this momentum into tomorrow when I hit the final sectional workout.

Sunday, April 24, 2011

Training: 4/24/2011

Workout 1:
A1. Push Press: 4x3-5 @ 21x1; 2:30 rest (195#,205#,215#,225#(2))
A2. CTB Pullups: 4x18 reps; 2:30rest
B. Muscle Ups: 3 Unbroken on the minute for as long as possible(4min)
C1. Pendlay Rows: 3x10; 60 sec rest (145#)
C2. Anchored Situps: 3x25; 60 sec rest
Added in some clean grip pulls at varying weights

Notes: after yesterdays mental stomping, I managed to get 7 hours of sleep. Still felt a bit deflated after I woke up but was in pretty excited to get out the door and get to the gym to get started on some CP work. Push press was a battle today. Lost focus on the last set, but my shoulders were fried from the heavy sets before hand. 5 reps changes the ballgame immensely. Chest to bar felt great. Need to remember to use arms to pull toward the bar horizontally and not up. That way I can catch the bar and continue the rhythm. Swapped out false grip and went with regular grip after 3rd set of muscle ups. Felt really good as my kip and timing have really improved. The height that you are able to achieve with no false grip is awesome. Unfortunately, I started to blister on my palm on the 5th set so I called it quits there. I need to build the volume on these suckers, they have to be my go to. Situp felt fast and are slowly getting better with time.

Workout 2:
KB Swing
Airdyne Calories
Times: 6:32

Notes: Broke the first to sets into two sets. Kettle bell swings felt good, and my hands felt good. Airdyne was rough on my quads. Still feeling the after effects of yesterday.

Testing: 4/23/2011

20min AMRAP:
5 Power Clean (145#)
10 Toes-to-Bar
15 Wall balls

Rounds: 11 + 5 power cleans

Notes: Another Friday night of sleeplessness. It is beyond merely getting on my nerves. It is so frustrating because I feel the noticeable difference when I am sleep deprived for over 24 hours. I am weak, can't catch my wind, and am lucid in the mind. Have been trying almost everything: phosphtydal serine, journal writing, deep breathing, and nothing seems to work. I am going to try to stay up later this time around, and try not have carbs after 6pm. Rough day mentally, but a CP day tomorrow should boost my spirits.

Friday, April 22, 2011

Training: 4/21/2011

A1. Bench Press: 3x2-3(245,265,285(2)); 2min rest
A2. Rope Climb: 3x1; 2min rest
B. Double Unders: 20sec on/40sec off x 8sets

Training: 4/20/2011

A. Build to heavy single power clean (225#)
B. Power Clean: 4x5; 90sec rest (145#,155#,165#,175#)
C. Wall balls: 3x30 unbroken; rest as needed
D. Toes-to-bar: 3x15;60 sec rest

Notes: Got to my house at 7am after being up since 6am the previous morning. Talk about one of the worst traveling experiences of my life. Got a few hours of sleep when I got home and then went to work, and then to workout. Workout was sluggish. No energy and my brain was fried. None the less, I was aware of it and took the experience was what it's worth.


A. Back Squat: 8x2 @ 20x0; 1min rest (215#)
5 Push Jerk (185#)
150m Row Sprint
5min rest
Avg. :44

Notes: First day of the Lifestyle Cert at Crossfit Windy City in the books. This is the biggest box I have ever been to. The olympic lifting platforms alone are bigger than our gym. Good energy this afternoon even though the gym was ice cold. Felt good with the push jerk, focusing on continuing to push while dropping under the bar.

Sunday, April 17, 2011

Training: 4/17/2011

20min AMRAP:
10 Ring Handstand Pushups
10/10 Pistols
10 GHD Situps

Rounds: 5 rounds + 10 RHSPU+ 2 Pistols

4min AMRAP:
CTB Pullups
Result: 64

Notes: Felt pretty good today. Not too sore from yesterday's efforts. Ice bath and mobility work post-workout definitely helped. Need to keep this in mind come regionals. Today's work went pretty well. On HSPU I got pretty good rope burn behind my knees. Think I am going to invest in some neoprene sleeves because this continues to happen to me. Did most sets unbroken.
Pistols went ok. Didn't fly through them but I was able to finish all 20 in about 1 1/2 minutes. Need more work here. Was feeling impingement in the front of my ankles, trying to squeeze out every available degree of mobility. Back was sore and hands were tender so didn't go all out on CTBs. Off to Chicago for another OPT CCP course....Lifestyle

Saturday, April 16, 2011

Training: 4/17/2011

10min AMRAP:
60 bar facing burpees
30 OHS Squats (120 lbs)
10 Muscle Ups

Results: 1 round + 27 reps

KB Snatch Ladder
Time: 5:32

Notes: No sleep the night before. I only got about 4 hours of sleep on Thursday night. Burpees went ok. Was trying to get three sets on the OHS, but unfortunately my arms failed at rep 28 so I had to pick the bar back up. Hit the muscle ups at 4min, and got back to the burpees at roughly 1:32. Had to lay the hammer down to make up time and got to 27 reps before the time was up. Missed one muscle up and broke a set of OHS too early. All-in-all was pleased with the effort. Second workout I did each set unbroken. Back was cooked half way through.

Wednesday, April 13, 2011

Training: 3/13/2011

10min @ Z1
25 sets:
10sec @ 100%
50sec @ 50%
8min cooldown

A1. Press: 5x2-3@21x2;rest 2min (145,155,165,175,185(2))
A2. Wtd. Pullups: 5x2-3; rest 2min (45,50,55,65,70
B. 60 Burpees for time (3:40)
C. Muscle Ups: 2x10 (set 1: 4,3,3 set 2: 4,2,3,1)

Notes: Morning workout went well. Brought the airdyne in front of the television so the 43min was more tolerable. I felt pumped up during the weightlifting workout this afternoon. I did the 60 burpees unbroken, a bit gassed afterward and I recon I wouldn't have been able to pick up the bar and OHS after the effort. I plan on going at around the same time on Saturday, but toward the end of the 60, calm myself so I can save as much time as possible to get on the bar and start cranking out reps. I hope to be able to do the OHS in 2 sets. For the muscle ups, I can't miss. I am not great at them yet so I won't be afraid to go 4,2,2,2. From there, its all about laying down the hammer and seeing how many burpees I can crank out in roughly 2 minutes.

Tuesday, April 12, 2011

Training: 4/12/2011


A. 1 Power Snatch + 3 OH Squats: 175 lbs.

B. Power Snatch + AMRAP OH Squat (-10%) x 3 sets (155(7),140(7), 120(10))

C1. L-Sit: 10 x 10 sec, 15 sec rest

C2. Hand release Pushups: 10 x 10, rest 15 sec

Monday, April 11, 2011

Training: 4/10/2011

15min Z1 run
15min Z1 Airdyne

A1. Bench Press: 5x2-3; 2min rest (225,245,255,265,270)
A2. Wtd. Pistols: 5x3-5; 2min rest (0,5#,10#,15#,15#)
B1. HSPU: 3 x AMRAP (-2); 90sec rest (10,9,9)
B2. Back Extensions: 3x25; 90sec rest

Notes: good to get out and moving after the tester. Shoulder and triceps were shot so bench and hspu were a struggle today. Pistols continue to be an issue for me due to the lack of ankle flexibility. Going to consult a surgeon after the season is over to see if I can get to osteophytes on my ankles taken care of. For now, I have to do the best with what I have.

Tester: 4/9/2011

A. 5 min AMRAP:
Squat Clean and Jerks (165#)

rest 4 hours
B. 50-40-30-20-10
KB Swings (1.5pd)
rest 20min
C. Death by Pullups

Notes: Went into the tester wanting to get 30 reps with the clean and jerks. Think if I was able to get a few more doubles through the workout I could have hit that mark but I just didn't have enough time. KB swing/situp workout was ok. Situps still a bit of an issue but much better than before. My grip gave on the KB swings so I still need to keep hitting that endurance. Stopped the pullups at 17 min because my hands began to tear.

Friday, April 8, 2011

Training: 4/8/2011

3x5min Airdyne @ 90% (116cals, 106 cals, 110cals)
Trap 3 raise: 2x6-8@ 2021 (20#)
Powell Raise: 2x6-8@ 3010 (20#)
DB Ext. Rotation: 2x 6-8@ 3010 (20#)

45 Minutes Mobility
10min row @ z1

Wednesday, April 6, 2011

Training: 4/6/2011

A. Clean+Jerk: Heavy Single (235#)
B. Clean and Jerk: 5x5 @ 165#; 3min rest
C. Press: 2x AMRAP @ 135; 3min rest
D. Knees to Elbow: 5x10; 45sec rest

Notes: CNS is a bit fried still from the weekend. Tomorrow's rest day will surely help. I need to get my hands taken care of from the rips I sustained on Monday (no more using taped bars....ever). Watched a couple of members do the WOD today. Need to be able to string together a bunch of reps in the beginning with some squat clean thrusters and then try to stay as efficient as possible from there.

Training: 4/5/2011

4 sets:
5 Hang Power Clean (195#)
10 Burpees AFAP
(avg. 30sec)
12min Muscle-up Ring handstand-push up practice
4 sets:
5 Thrusters(145#)
10sec airdyne sprint @ 100%
(avg. 27 sec)

Monday, April 4, 2011

Training: 4/4/2011

A1. 2 Push Jerk + 1 Split Jerk: 3x2+1; 3min rest (225#)
A2. CTB pullups: 3x25; 3min rest
3 Rounds:
2 rope climbs
20 ghd situps
20 anchored situps
2min rest
(avg. 2min per round)

8min @ z1
750m row @ 85%
750m row @ 50%
(avg. 2:42)

Sunday, April 3, 2011

To Hell and Back Again........Testing: 4/3/2011

15min AMRAP:
9 Deadlifts(155#)
12 Pushups
15 Box Jumps (24")

Notes: After the 85% go on Wednesday, I came down with quite a stomach virus. Thursday I was laid up the entire day, barely sucking down a bottle of water throughout the day. I thought that Friday I would bounce back, but I was still feeling very fatigued, nauseous and still suffering from the trots. Saturday came and a headache and the "incessant bowel evacuation" were relentless. I decided to make sure I wasn't in any really trouble and went to the ER to get an IV and get my labs taken. Labs came back negative and I was told it was just a stomach virus. I sucked back two bags of fluid and started downing Imodium like Chiclets. A horrible nights sleep ensured that I had to stay conservative on the workout. I paced it from the get-go, making sure that I would be able to at the very least finish the workout. I took my medicine(figuratively) and finished with a well paced 12+ rounds. Need to shake the rest of this illness off and get back on track.