Sunday, October 30, 2011

Training: 10/30/2011

AM Training:
A. Build to Heavy Clean (225,245,255,270(f))
B. Build to Heavy Triple Sumo Deadlift (325)
C. L-Pullups: 3xAMRAP; rest 3min (5,5,5)

PM Training:
10min Z1 Run
EMOM for 20min:
7 Burpees
80m Run
rest remaining time in minute
10min Z1 Run
Avg. 36sec/round

Notes: Better night's sleep last night. Felt pretty good going into the workout this morning but couldn't dig deep to hit 270lbs.. Wasn't too worried though, as my technique seems like it improving and I haven't had much exposure to the clean. Building up to 270lbs. felt better/ easier than ever before so I think my tech/legs are in good shape right now. I just have to keep working hard and the weights will add up. The sumo deadlifts were a but awkward. I couldn't get myself balanced and my thumbs were killing me. Didn't want to risk going to heavy to I capped it. L-pullups are still a struggle for me. I just feel so awkward/helpless with these, straining to keep my legs up with my hips flexors.

Second workout went pretty well. However, I think I have found one of the main causes of my back flare-up from the previous week. I thought it was solely the KB Snatches during the aerobic workout, but the burpees today absolutely fried my lower back. I was not anticipating this and by the 17 set it was really tight. I iced and stretched afterward. I have to stay on top of it before it gets bad again.

Training: 10/29/2011

10x1min @ 97%; rest 6min
1. 40
2. 40
3. 37
4. 39
5. 35
6. 38
7. 36
8. 36
9. 36
10. 39

Notes: I was not looking forward to this. I mean how could you? Didn't get a great night's sleep before but the pre-game planning was better. I ate a balanced meal and 8:30am with some coffee. I started warming up at 11:15am with some 70% and 80% 1min sprints to get the legs warm. The first two sprints felt great, and I was able to hold a good wattage throughout. I was confident that the last two weeks had prepared me for this workout. The middle ground was variable. Some sprints were tougher than others but every set hurt about as much as the next. The last one I dug a little deeper on the back half and pulled out a few extra calories to finish off the workout. Thank god that's over with.

Friday, October 28, 2011

Training: 10/28/2011

A. Power Snatch: 5x1; on the 2 minute (185,190(f),190,195(f),195)
B1. Front Squat: 5x2-3 @ 30x1; rest 90sec (245,250,265,270(2),270(1))
B2. Press: 5x2-4 @ 31x2; rest 90sec (145,152,157,162,167)
C1. 1 1/4 Front Squat: 3x2-3 @ 53x1; rest 90sec (135,155,175)
C2. Ring Dips: 3xAMRAP(-1); rest 90sec (11,11,11)
D. Front Splits: 3x5; rest 30 b/t sides

Notes: Friday workout. That means max effort lifting day in my book. God I love lifting, and days like this perpetuate my obsession. Power snatches felt good again today, and I was now working on pulling under the bar to add speed to the third pull. Never really focused on that before, but now that I am using my hips correctly, I think I can now start incorporating it into my lifts. Was tweaking front squats a little bit, seeing if I can sit back more and allow the knees to track over toes rather than having my knees go way out. Ring dips fried my chest. Front splits are still painful.

Wednesday, October 26, 2011

Training: 10/26/2011

3 rounds for time:
Run 400m
10 Ground to Overhead (155lbs.)
25 Pullups
Time: 11:47

Notes: Didn't have great energy going into this workout. Like a 7/10. Wasn't fired up during warm-up. In fact is was tough to warm-up. Lower back was still sore from yesterday and legs were fatigued. CNS was down too. Rather than slack it on this workout, I decided to push as hard as I could relative to what I had in the tank. What gives? I am using the mentality of what would Jon North do? He would say f-it, and try to go as hard as he could with whatever he had in the arsenal. I give myself a 10/10 today on that account. Does that even make sense? I am not sure.

What I am trying to say is fresh I think I can do that in under 10minutes going unbroken on the ground to overhead and breaking the pullups into 2 sets at a time. I wasn't able to do that today, breaking the ground-to-overhead up heavily but staying consistant in pushing the pace and going 10,10,5 on the pullups on all three sets. At the end of the workout I was hurting metabolically pretty bad for a good minute after the workout. Flow work this afternoon, then a day off tomorrow. I am going to ice bath tonight, and really relax tomorrow to be fully ready to Friday, Saturday, and Sunday.

Tuesday, October 25, 2011

Training: 10/25/2011

A. Snatch Grip Deadlift: 3,3,2,2,1,1; rest 3min (295,315,325,335,345,355(f))
B1. BB Front Rack Walking Lunges: 5x10-12 steps; rest 90sec (155,165,170,175,205)
B2. GH Raises: 5x8-12; rest 90sec (12 w/ purple band for all)
C. Front Splits: 3x5reps/side; rest 30sec b/t

Notes: Have been getting a bit of exposure to the snatch grip over the last few weeks and it is now clear where the weakness of my deadlift emerges. When bringing the bar from the floor, my butt comes in the air first, most likely to load the hamstrings. This leaves a lot of stress on the lower and upper back, and leaves the bar on the floor. Need to get these stronger if I want to increase my deadlift. Pleased with my effort on those though. BB walking lunges, with the lower reps, were tough. I focus on using the glutes and hamstrings and not pushing back into my lower back. GH raises roasted my hamstrings. I think the front splits make me more sore than anything else!

Sunday, October 23, 2011

Training: 10/23/2011

Run 1 mile
10 Rounds of Nate (2 Muscle-ups,4 HSPU, 8 KB Swings-2pd))
Run 1mile
Time: 30:54

300m Warm-up
25y Underwater
rest 50sec
300m Cool-down
Avg. Time: :24
Notes: This morning did not go so well. Half way into the run, by lower back started to seize like it sometimes does. Unfortunately, it tightened all the way up and the 10 rounds of Nate became a real struggle. That is not a lot I could do but just chip away. I was able to go unbroken on all movements but I just couldn't move. I realized afterward that the KB Snatches started the lower back tightness and all of the posterior chain stuff on Wednesday hurt too. I have to be more diligent at icing my lower back after these workouts.

Came back in the afternoon with a better workout. Cut the rest times on the swims but the length times remained the same. Felt better this week. More comfortable in the hypoxic state.

Saturday, October 22, 2011

Training: 10/22/2011

8 sets:
1min Airdyne @ 95%
rest 6min
Results (cals): 37,38,37,35,37,35,35,34

Notes: Hammy is feeling a bit better today but I know that it's there. As for the Airdyne sprints, I wanted to go "95%" and hold that pace throughout the 1min interval. Not go out at 100% and hold on for dear life like I attempted to do last week. I think I got a better stimulus this week with the different approach. Last week was essentially fatigued based training, while I think this week was actually lactate training. Training my body to utilize lactate as fuel. There were some ups and downs during the workout, but all in all I was able to maintain a high effort throughout. I realized that at the 20sec mark, regardless if I keep the effort at 95% or 90% there is a drop-off in power. I assume this is where the ATP/CP system is depleted and I am now using aerobic/lactate system. Knowing this, I tried to go 95% to get as much work in as I could before the energy was gone, this gave me 3-4 extra calories going into the last 40sec of the interval.

Now, how would this apply to a workout? Hmmmmmmm......
In a 8min AMRAP with say burpees, power cleans, and wall balls I would be keeping a high aerobic output until say 1min left in the workout. At that point I would lay down the hammer and see how many reps I could eek out before the time was up. If 20sec @ 95-97% is what I can hit and then stay at 75% for the last 40sec, this is valuable to know. Tomorrow's workout should be a good test of my aerobic power. I'll ice down the hammy, do some mobility and stretching in the afternoon, and take it one day at a time.

Friday, October 21, 2011

Training: 10/21/2011

A. Power Snatch: 10x1; Every minute on the minute (140,150,160,160,165,170,175,180,185,190)
B1. Front Squat: 5x2-3 @ 30x1; rest 90sec (235,245,255,265,267(2))
B2. EROM HSPU: 5x2-5 @ 20x3; rest 90sec (5,5,5,5,5 on paralettes to floor)
C1. 1 1/4 Front Squats: 3x2-3 @ 53x1; rest 90sec (155,165,170)
C2. Ring Rips: 3xAMRAP(-1) @ 22x1; rest 90sec (10,10,10)
D. Front Splits: 3x5 w/ 8sec contraction/10sec relaxation; rest 30sec b/t sides

Notes: Working on about 4 hours sleep. Woke up at 3am and couldn't get back to sleep so I just got up and went to work. Felt okay throughout the day but my hamstrings feel tighter than they ever have before in my life. I also tweaked my right hamstring toward the knee on wednesday afternoon doing mobility with the class. I felt a grab in the same spot I pulled it during college. It is spot tender and it grabs when I am in the bottom of a pistol. Supporting my body weight on the small area seemed to overwork the already scared area. I am going to work with my doc to get this area taken care of with some k-laser treatments and ART. I need to get this completely taken care of now so it doesn't become an issue in the future.

Despite everything going against me, I am always fired up for a snatch/lifting workout. And on a Friday none the less. I was feeling good and the weight just kept going up fast all the way to 190 lbs. Feeling my technique/structural balance are good right now and it's showing in the snatch. Since my hamstrings were shot, the front squats were brutal. I had no go. I was however able to get 3 reps at 265 this week, after only getting 2 last week. I lightened the load on the 1 1/4 squats so I could concentrate on being as vertical as possible out of the hole. Definitely felt it more in my VMOs.

Wednesday, October 19, 2011

Training: 10/19/2011

A. Snatch Grip Deadlift: 10x3 @ 50x0; rest 3min (235,245,255,265,275,285,295,305,315,315)
B1. BB Walking Lunges (front rack): 3x16-20; rest 90sec (125,135,145)
B2. GH Raises: 3x8-12; rest 90sec (bw,purple,purple)

Notes: After yesterday's map session, I am a little down on energy. I am learning that the MAP sessions hurt my CNS more than the lactate or lifting. Was able to slug through the workout and add weight from the week before. I didn't get as good a stimulus in my hamstrings and gluteus from the lunges and GH raises because my lower back was smoked. It's tough to maintain the midline stability and activate your glutes when your back is cooked.

Training: 10/18/2011

5min AMRAP @80%:
5 Wall Balls
15 Double Unders
Rounds: 10
Rest 5min

5min AMRAP @ 80%:
5/5 KB Snatch (16kg)
5 Burpees
Rounds: 8
5min Rest

5min AMRAP @ 80%:
5 Pullups
10 Hand Release Pushups
10 Walking Lunges

5min AMRAP @ 80%
5 Box Jumps (24"-step down)
5-10-15 y shuttle run
Rounds: 7

Notes: The KB snatches roasted my lower back. By the time I got to the shuttle runs, it was tough to keep upright. Box jumps were tough with fried back as well.

Sunday, October 16, 2011

Training: 10/16/2011

A. Power Snatch: 10x1; every minute on the minute (135,145,155,165,170,170,175(m),175(m),170,175(m)
B1. Front Squat: 5x2-3 @ 30x1; rest 90sec (235,245,255,265(2),265(1)
B2. Legless Rope Climb: 5x1; rest 90sec
C1. 1 1/4 Front Squat: 3x2-3 @ 52x1; rest 90sec (195,205,215)
C2. Legless Rope Climb: 3x1; rest 90sec
D. Front Splits: 3x3/3; rest 30sec b/t legs

300m warmup
25y Underwater (~:24sec each set)
60sec rest
300m cooldown
Notes: Legs were not fresh today, but I put in a 100% effort. Power snatches felt good today. Built to 170 and wasn't upset with the misses at 175. Wasn't getting quite the height needed to lock out the weight overhead. I am pleased that my footwork is coming along. As for the front squats, these were tough. Missed the triple on both sets 4 and 5. In doing the 1/4 squats, I noticed that I can't get out of the hole vertically. I have to drive my butt back considerably which puts more pressure on my upper back. Just need to keep plugging away with these.

First time I was in the water for quite some time. The first few underwater lengths were uneasy. Then I started to get more comfortable.

Saturday, October 15, 2011

Training: 10/15/2011

6x1min @ 97%; rest 6min
***During rest times I completed 5 Cuban Press w/ 33lb. bar and 5 HSPU on paralettes
Calories: 44,42,34,29,33,36

Notes: My legs are roasted from yesterdays workout. I mean my posterior chain in ghost chili hot. At least my quads weren't bad, which left them ready to go for
Airdyne sprints. The last time I did 1min sprints, I remember being on the floor hurting after a few of them. These were the results the last time I did this workout: 142
I wanted to see how my body would respond to going out at 97% each time and try to hold on for the minute. I crashed after 20 sec each time. There is nothing like holding on with next to nothing for a full 40 seconds. Lesson learned.

I found the 90% on the last 2 attempts to finish out the workout strong.

Legs are tight. I am going to do some mobility in the afternoon and get ready for some more training tomorrow. Spirits are good and I am thirsty for more.

Training: 10/14/2011

A. Snatch Grip Deadlift: 10x3 @ 50x0; rest 3min (195,215,220,235,245,255,275,280,285,305)
B1. BB Front Rack Walking Lunges: 3x8-10/leg; rest 90sec (115,125,135)
B2. GH Raises: 3x15; rest 90sec (complete)
C. Front Splits: 3x3/leg; rest 30sec

Notes: Epic training day. After out of training for almost 5 days, I came in pissing vinegar. I had good energy and was excited about the workout. I know I am hitting things that need work, and I like that. Every workout like this gets me closer to being a better athlete. I don't want to tough the things I am good at right now. I want to work on my weaknesses. I don't want pleasure, I want the pain.

The split work was good. I felt myself getting deeper and deeper into the split each attempt. However, the back leg when I split tends to externally rotate from the hip joint, and I feel a pull in my lower back.

Thursday, October 13, 2011


Click picture.....

Listen to how Rob describes himself as a lifter. What is this a description of.....

If you do the math:
Max Deadlift: 585(estimated)
"505 lbs. x 10 reps"
85% of 1RM x 10 reps........Buffalo

Monday, October 10, 2011


I am just getting back in from a long travel back from San Diego, CA where I competed in the OPTathlon at Invictus Crossfit. OPT Big Dawgs from around the world took part in a 6 event competition that included:
  1. Max Clean to Overhead
  2. Max Standing Triple Jump
  3. 500m Row, rest 90sec, 500m Row (score 1k time)
  4. 7min AMRAP: 150 Double Under buy in (w/standardized ropes) then: 7 wall balls, 5 burpees to 1 ft. jump
  5. Max distance reverse overhead shot throw
  6. 3k Run
This was a good first test for me after getting double ankle surgery back in late June, and I have a good idea of where I currently stand among some of the top athletes in the sport. I now see what it takes to be the best, and where I need to improve.

Along the way this weekend, I got to meet, converse with, and compete with some of the tops in the game. The OPT community is an awesome bunch of men and women, and it's a refreshing thing to see; people not driven by money or egos, but by exploration into how far they can take their bodies, and what lessons they can learn in the process. People who are dedicated to something bigger than themselves. People who are addicted to a life of struggle and pain in search of the perfect moment that never really comes. I am proud to say that I one of those people, and I will continue to work as hard as I can to achieve my goals.

From here to December my focus shifts to competing at the Clash of Fittest. There, I plan on making my mark as one of the top athletes in the southeast. This will be a good test before sectionals, where the fun really begins.

The journey is the reward......

Wednesday, October 5, 2011

Training: 10/5/2011

1mile run for time (6:04)
4x15 Box Jumps; rest 30sec
3min AMRAP 35 Unbroken DUs (6 sets)

Notes: My right ankle is bothering from practicing triple jumps yesterday. Gonna lay off those until Sunday. Was worried it would effect my workout today but once I got warmed up, I stopped paying attention to it. Do to a little bit of my confusion on my workouts, I put a few things together for today. I am little disappointed with my mile time, but it's 3 seconds faster than when I last ran one for time and I felt a lot different after running this one. My hamstrings were absolutely smoked going into the run, and 1/4 mile in, I knew I didn't have the gear today. Energy wise, I felt pretty good. At the finish line, I took a few deep breaths and was good to go. Box jumps didn't give my ankle too much trouble, and I focused on staying relaxed and moving the rope efficiently on the double unders. Tomorrow is my final workout before leaving for San Diego.

Tuesday, October 4, 2011

Training: 10/4/2011

A. Snatch: 3x3; rest 4min (145,155,165(2))
B. Power Clean: 4x10 TnG; rest 3min (145,155,165,185)

Notes: Second to last workout before leaving for San Diego. Good session though I didn't hit one of my snatches. I think I need to stay through my heels longer. When I extend through my toes too much, it causes me to jump back which screws up my catch. I tested myself on the power cleans a bit. Hit 185 for 10, which is a good confidence boost, knowing that I can draw on some power when needed. This would have been close to impossible last year.

Training: 10/2/2011

A. Power Clean + Jerk: 5x1 @85%; rest 3min (195,205,215,225,235)
B. Front Squat: 3x3 @ 80%; rest 3min (215,235,245)
3 sets:
20 pullups
100m sprint
rest 5min
result: avg. 40sec

Saturday, October 1, 2011

Training: 10/1/2011

30 Muscle-Ups for Time
Time: 7:15

5 Rounds:
100m Run
10 Box Jumps (20")
100m Run
10 KB Swings (24kg)
100m Run
10 Burpees
Time: 12:48

Notes: Good night's sleep. Got up early and completed the 30 MU's. Plan going in was to do 2 every 20seconds for as long as I could. Then feel it out from there. Was 25 reps in at the 5 minute mark, but was too fatigued in my back to string together reps at the end. I was pleased with my performance. This is the first time I legitimately completed (full turn out at bottom, jumping into grip, etc.) 30 MU's. I think next time I would do some no-false grip to allow for a bigger kip. Second workout was smooth. Went unbroken on all movements and only stopped to wipe hands and face twice. Kept the throttle down and was also able to kick it into the next gear on the final 10 burpees without going red.

Training: 9/30/2011

1min Row @ 97%
6min rest
Results: 334m,338m,335m,326m,328m,328m

Notes: Pain

I'm watching you Charles............