Wednesday, November 30, 2011

Training: 11/30/2011

AM Training:
Wall Balls (20lbs.)
KB Swings (2pood)
Time: 3:36

rest 10min
20 Bar Facing Burpees
20 SDHP (95lbs.)
500 Row
Time: 3:41

rest 10min
40 Calorie Airdyne
100 Double Unders
Time: 2:58

PM Workout:
12min AMRAP:
30' Handstand Walk
15 Deadlifts (135lbs.)
Rounds: 9 +2 Deadlifts

Tuesday, November 29, 2011

Training: 11/29/2011

A. Thrusters: 4x10; rest 90sec (135)
B. 10min KB Snatch Practice (53lbs.)
C. Pistols: 4x7/7; rest 60sec
D. Double Unders: 5xAMRAP (73,68, 45, 70, 25)

Notes: Still a little fatigued today. Shoulders are still a bit tired from the weekend. Knew this would be an important workout for my psyche because pistols has been m goat for some time and it's in the second workout at the COF. They felt pretty good, but I have to do them with my weightlifting shoes on, I am hopeless without them. I did the double unders and also tried some 30" box jumps in them as well and they were fine. Sitting here writing this post my knees are a bit sore, but nothing crazy. One day closer......

Saturday, November 26, 2011


Individualized Design client Kelsey K. smokes 325 lbs. (clean grip too)!
This is a 40 lb. jump in under 4 months.

Competition Simulation

WOD #1:
3 rounds for time:
10 Power Clean and Jerks (135lbs.)
40' Handstand Walk
10 Chest to Bar Pullups
Time: 4:50

WOD #2:
3min Countdown Timer:
500m Row
Max Double Unders in Time Remaining
rest 1min
Total Double Unders: 199

WOD #3:
25min AMRAP:
400m Run
20 Burpees
30 KB Swings (16kg)
Result: 6 rounds

Notes: Didn't sleep much last night. Not at all I don't think. I took some melatonin at around 11pm. Though it allowed me to relax a bit, I started off in bed with thoughts of today. That spiked my anxiety and it was hopeless. So I just relax and meditated until around 7am.

Coached class this morning then AJ came in to take part in the competition simulation since he will also be taking part in the Clash of the Fittest, which is only a couple weeks away. First workout went well. I was able to be consistent on the handstand walks, and they didn't tax me too aerobically. Broke up the clean and jerks into doubles but tried to stay efficient and relaxed throughout. After the workout, AJ called it a day. Looked like crap coming in this morning, gutted through the first workout, and thought it would be wiser to get some rest than risk it.

Second workout I planned on pulling a 1:40 and then breaking into sets of 30. Rows felt fine, but I didn't trust myself to be able to really go after the double unders without fear of burning out my shoulders and forearms. High rep double unders still seems to be my goat.

Last workout I wanted to choose a pace from the beginning that would allow me to move at a steady pace. The burpees weren't too bad and I was consistently banging out 1:40 splits on the 400s. Ripped on the outsides of my ring fingers with the smaller kettlebell. All in all, surprised at how good I felt even though I don't tackle this time domain too often. I guess the movements didn't get my heart rate going too much.

Time to rest up and prepare for the final push to the COF.

Friday, November 25, 2011

Training: 11/25/2011

5 sets:
3 Hang Power Snatch (155lbs.)
100m Row
rest 2:45
Row Times: 16.9,16.6,16.9,16.8, 16.6

Notes: Felt good today. Not feeling effects from Thanksgiving. Good night's sleep also. Ready for Saturday.

Thursday, November 24, 2011

Training: 11/24/2011

A. Power Clean + 24m Handstand Walk
1. 225+1 break
2. 245 + unbroken
3. 255 + unbroken
4. 265+ unbroken
5. 270(f) + 1break

B. Muscle Ups: 3xAMRAP; rest 3min (7,7,6)
C. GHD Situps: 3x15; rest 45sec

Notes: Thanksgiving. No off days when you are working toward your goals. Back felt good after I started to warm up. Funny how something that is so debilitating can just vanish after a thorough warm up. Power cleans were a bit off today, but the pull was there. After the workout, I lightened the weight and compared my pulls to the snatch, which is much more comfortable for me. Turns out my shoulders in my clean starting position are farther back than in my snatch. When I changed this up, the pulls fell into place and I was in a better position in the catch.

Handstand walks went well. I just have to be comfortable to let go and keep falling forward, rather then fighting against myself. 24m is farther than my PR, so I was pleased to do it multiple times.

I worked with A.J. a bit on my muscle ups after I showed him the film. Turns out I was not forcefully driving my legs back down after my kip up. This was causing me to get caught against my own body, rather than be propelled over the top.

Couple tweaks here and there (back, hip, elbow), but feel good overall.

Wednesday, November 23, 2011

Training: 11/23/2011

A. Snatch: Light Technique Work; 12min (power snatch, snatch, snatch high pull)
B. Front Squat: @ 10x0; rest 60sec (155lbs.)
C. Run 400m @ 90%,95%,100%; rest 2min b/t runs (1:09, 1:08, 1:08)
D. Leg Lowering Abs: 3x6-8 @ 2511; rest 90sec

Notes: Worked on some snatch high pulls into hang snatches. Worked on staying more upright through the second pull, instead of leaning back so much. Felt very good to be more upright. I tweaked a rib muscle in my upper back on the speed front squats. Tensed too much on the concentric motion and felt a pop/grab in my right side. Continued on with the workout, as it was more annoying than painful. Did a few warm-up sprints for the 400s and then hit them. First one felt good, as did the second. The third one was pretty painful. Finished off the leg lowering abs, these burn very bad.

Tuesday, November 22, 2011

Training: 11/22/2011

5min Handstand Walking Practice (EMOM 40')
8min AMRAP @ 85%
5/5 Pistols
15 COVP Pullups
Result: 5+10+13
rest 2min

8min AMRAP @ 85%:
40m Overhead BB Walk (155lbs.)
20 Double Unders
40m Barbell Carry on Back (275lbs)
Results: 3 + 20m walk

Notes: I did about 20-30 minutes mobility at home working on hips, back, and ankles. I was a bit tight in my lower back, it this affected my handstand walking a little bit. Shoulders were also a bit sore from the workouts on Sunday. Pistols weren't too bad. I no repped myself a few times for letting the opposite leg touch the ground on the way down, but other than that, it went pretty smooth. COVP pullups are getting much better and I feel much more comfortable with my kip. I feel this work will help with chest to bars and butterfly. The second part was tough. Shoulders were fried so I broke up the overhead walk into 20m out, rest, 20m back. Felt pretty good today.

Monday, November 21, 2011

Day Off-College Kickers

I am not one to rant and rave about anything in particular (of course not), but it's my day off and I need to post something.

This college football season has shown me that I missed my true calling. I should have been a field goal kicker in college.

Hear me out.

First, you get a full scholarship to some of the best academic schools in the nation (see Stanford, Duke, Notre Dame etc.)

Second, if your team wins a national championship or even a bowl game, you can put that on your resume and flash that ring at the bar, and all you had to do is avoid being trampled on a kick off return.

Lastly, you don't have to actually make any field goals outside of 22 yards. "WHAT?" you may say. That's right, you don't even have to make clutch field goals.

Take a look at every big loss this year. It is linked to kickers missing field goals. I mean a lot of these weren't even close! LSU v. Alabama: 3 missed field goals and one blocked. None of these even had a chance. Alabama loses in overtime. Boise St. v TCU: a miracle holding call on fourth down was soured by the Trojan's: Boner of the Week award with a miserable attempt at a kick from 30 something yards. And finally, this past weekend we had Oregon miss a 37 yarder to shatter the Ducks chance at a National Championship bid (and fall short of one of the best fourth quarter comebacks in recent memory).

I know what people are going to say, "It takes a team to lose, etc. etc., etc." and "It's not the kickers fault." What about when a player puts his team on his back and carries them to a victory? Do we not glorify that player and give them a game MVP? We should do the same for those who cost us the win: "The BRWL (biggest reason we lost) award goes to Alejandro Maldonado! You know what, at some point it has to be someone's fault. If you are playing golf in an alternate shot format and you hit a wedge from 120 yards out to 2 feet from the pin and your partner misses it to lose the match, is it your fault for not knocking your wedge in? Of course not, at some point someone has to take responsibility. I have never seen a more coddling exhibition of failure in sports then when a coach consoles a kicker after a miss. He's not doing his job.

Universities, instead of wasting your resources recruiting kickers, why not foot the bill for some anger management courses for your disgruntled law enforcement. Then again, it's been at least 40 years since the term "Hippy Bashing" was relevant.

Sunday, November 20, 2011

Training: 11/20/2011

AM Training:
2 Deadlifts (335lbs.)
2 Muscle Ups
Rounds: 11 + 1 deadlift

PM Training:
4 Rounds:
15 KB Swings (24kg)
15 Ball Slams (20lbs.)
15 Burpees
15 Push Press (95lbs.)
Time: 10:14

Notes: Hit the first workout at around 9am. Warmed up with some rowing and mobility, then built up in weight for the deadlift. Strategy going in was just to keep it under control and not get stuck on muscle ups. The deadlifts were tough right from the get-go. Muscle ups were pretty smooth all the way through. I switched up grips a few times so that I didn't burn out my grip. Deadlift has to improve if I want to be elite. Unfortunately, it's just something that is going to take time.

The second workout, I got a solid sweat going prior. Rolled out the middle of my back because it was tight and sore from the morning workout. I was a bit unsure going into this workout. I was unsure of the time domain. I was unsure of the power output. I think I went out a bit too hard, because the workout hurt after the second round. I made the decision then not to back off, since it wouldn't feel any better, and I knew this was a tester. Fortunately I was able to hold a fairly high power output and keep moving through at a good pace. Burpees were tough since my hip flexors are still roasted from Friday's MAP session. All in all, I am pleased with the way I felt today. Need to get plenty of rest, tough week ahead.

Saturday, November 19, 2011

Training: 11/19/2011

AM Training:
5k @ Z1

PM Training:
Snatch Balance + Hang Snatch+ Snatch: 3x1+1+1; rest 3min (135,155,170)
8 sets:
40sec Airdyne
6:20 rest
Results (avg. watts at 40sec)
1. 535
2. 571
3. 573
4. 577
5. 585
6. 600
7. 598
8. 589

Notes: Ran in a charity 5k this morning at a Z1 pace. Went right to the gym afterward and got to work. Hip flexors were smoked from yesterday's workout, and I noticed it effected my receiving position. After speaking with my coach, I went at the Airdyne sprints a bit differently. I tried to go hard, tracking the avg. watts each time. Was able to increase the watts each set, so this leads me to believe that I was utilizing lactate as fuel. I felt is was a good session, much better than my other lactate intervals on the Airdyne.

Friday, November 18, 2011

Training: 11/17/2011

Max L-Sit Hold (29sec)
3min Row (887m)
rest 2min
3min @ 90%:
1 Rope Climb (20')
10 Box Jumps (20") (4 rounds)
2min rest
3min Airdyne (68 cals)
2min rest
10 GHD Situps + Wallball Toss (10lbs.)
10 Jumping Deck Squats (2 rounds + 3reps)
rest 2min
10 Clapping Push ups
15 sec Hollow Body Hold (4rounds +10reps)
3 sets:
leg lowering abs x10 reps @ 2311; rest 60sec

Notes: Good day of training today. Friday is another day I have to wake well before the sun comes up, but I felt good after getting in a meal and lying down for a while after work. Trained with A.J. today. It's always good to do training like this with someone else. Keeps you sharp. Not to try and beat them, but it keeps you focused and allows you to be honest on each and every rep. Each 3min go felt good. Was able to hold a high effort without redlining like I was a couple of weeks ago.

Thursday, November 17, 2011

Training: 11/16/2011

AM Training:
10-1 L-Pullups
1-10 BWT Bench Press (180lbs.)
Time: 11:16

PM Training:
3 sets:
20 Thrusters (95lbs.)
25 Pullups
30 cal Airdyne
rest 10min
Results: 2:16, 2:22, 2:16

Notes: Worked early this morning and got the first workout in after. My left biceps tendon was a bit inflammed before the workout. First time I did L-pullups during a workout. Didn't completely lock out arms a bunch of times here, but was able to keep legs in L position. To get fully extended (through the shoulders), I have to drop my legs, something I didn't want to do. Chest was burning toward the end.

Second workout of the day, I was bit fatigued, but was able to pull it together and put forth a good effort. Heart rate shot up right away on the thrusters, which didn't get bad until about the 17th rep each set. No problem getting right on the pullup bar. I had to keep reminding myself not to hold my breath during the pullups. Airdyne was brutal. Holding the high effort for over a minute was real mental challenge.

****Quick side note. Just got my programming for the next 10 days or so. It looks rough going forward. I sit here looking at it saying to myself, "How can I do this? This looks too hard for me. I am not going to be good at any of these things. I am not strong, I don't have that kind of capacity. I won't be able to recover." It's time to be a man. It's time to be like A.J., Rory, and Nate. No, I want to be better than them. It's time to put my head down and plow forward. If I can make it through this next round of training, I will gain the confidence that I need. The confidence to feel like I belong. That can hang with the big boys.The path to success is not walked, it's forged through hard work and struggle. Time to get in my cave and hunker down.

"Do a little bit more each day than you think you possible can"- Lowell Thomas

Tuesday, November 15, 2011

Training: 11/15/2011

A. Power Snatch + Hang Snatch + Snatch: 6x1+1+1; rest 3min (135,145,155,165(f),165,170)
B. Snatch Balance: 3x3; rest 2min (135,155,185)
C. OHS: 5x5; rest 3min (185,195,200,205,210(1))

Notes: Felt good to snatch today. Legs are still a little weak from this weekend, but all is all a pretty good day. The complex felt pretty good, but there is still something that isn't smooth snatching from the deck. The power snatch feels good, as does the hang snatch, but there is a disconnect from the floor. Snatch balances felt pretty good although the weight felt very heavy today. My shoulders were roasted by the time I got to OHS. Was able to work up to a pretty heavy weight. I was focusing on pressing my scapula up to help stabilize the weight, and take some stress off of the shoulders. Quads were burning on the later sets.

Training: 11/14/2011

15min AMRAP:
3 HSPU on Paralettes
5/5 Pistols w/ 25lbs.
L-Sit Hold 30sec
Results: 3 rounds + 3 + 5/5
15min Airdyne
15min Row
15min Mobility

Notes: HSPU were no problem. Only failed on a couple of reps of pistols. Still grooving the right pathway down. Sometimes I lose the connection between my mind and my leg and can't get up smooth. L-sits.....HORRIBLE. Max I could do was 10 seconds. Isometric core stuff is definitely my goat. Just very bad.

Saturday, November 12, 2011

CF Construction Series #1

Event #1: 1RM Back Squat

Event #2: Triple Jump (3 attempts)
23' 10.5"

Event #3: 2500m Row

Event #4: 10 Rounds for time: 10 Burpees + 10 COVP Pullups

Notes: Got about 4 hours sleep last night. I think that was a PR before a competition (I have pre-competition anxiety that prevents me from all). Felt good this morning. In good spirits and ready to compete. Back squats felt pretty good, no problems there. Still had some trouble with the triple jump, no worries there. For the row, I wanted to go negative splits from one 500m to the next. I was successful (see picture). Felt good and paced very well. Walked away with just enough hurt and burning in the quads. Last workout, I tried to hold a high pace throughout and not waste time on transitions. Wore my gymnastics grips, but took them off half way through since they were more a nuisance than an aide. I think doing kipping pullups (rather than butterfly) have less friction on the hands.

All in all I am pleased with my performance today, and I have a renewed sense of confidence in my game. Over the past few weeks there have been some ups and downs, but all that matters is how you perform on game day.

Friday, November 11, 2011

Training: 11/11/2011

A. Hang Power Snatch: 3x5; rest 90sec (135,140,155)
B. Pullups: 3x12; rest 60sec
C. Burpees: 4x10; rest 60sec
D. Row Sprints: 4x100; rest 3min (16.7,16.5,16.4,16.3)

Notes: Felt good today. Ready to rock tomorrow. Bring it.....

Wednesday, November 9, 2011

Training: 11/9/2011

A. Power Clean: 4x1.1 @ 85%; rest 4min (225,235,235,235)
B. Front Squat: Build to Heavy Single+2x2 @ 85%; rest 4min (285, 242.5)
C. AMRAP 7min Pullups w/ 45lbs. (37 reps)
D. Front Splits: 4x30;rest 30sec

Notes: Early workout today. First few sets I was a bit low on energy, but after the third set of power cleans I got fired up. It's been over a week since I felt this good. Yesterday I made a point to crush a lot of carbs (I had about 4 sweet potatoes, 2 cups of fruit, and veggies). I think it made off, and it will be something that I continue to do going forward. I thought I wouldn't be able to get fired up anymore without caffeine, but I suppose this workout proves that theory wrong. I just need enough carbs and some good rest, two things that I can do.

Cleans are a bit off still. Something with the scoop. My clean sequence looks different from my snatch. Gotta work on this.

Tuesday, November 8, 2011

Training: 11/8/2011

10min Z1 Run
30sec @ 90%
30sec @ 50%
4 sets:
1min @ 90%
1min @ 50%
2 sets:
90sec @ 90%
90sec @ 50%
10min Z1

Notes: Woke up early today after about 7.5 hours sleep. Grabbed a few grapes, did some light stretching and headed out the door for my run. Worked a bit technique during my warm up and had some good technique thoughts throughout the run. Run felt very good today. Was able to hold a solid tempo and did feel too fatigued in my hamstrings or lower back. Heart rate didn't go crazy like it has during the past few met-cons.

Analyzing my training over the past few weeks and how I have felt that past few testers, I may be in a state of overreaching. I have never had a problem with my heart rate holding me back during workouts but during the few last week (feeling like my heart was going to explode) I think I am feeling the accumulative effects of training/testing. It's something you have to except because for adaptation to occur, you almost have to get worse before you get better. I know that once I take some time for my body to recover, I will be in peak form. With that being said, to make the most out of my training sessions I have to be diligent about my sleep, CONTINUE TO INCREASE CARBOHYDRATES, and use recovery techniques like massage, ART, and stretching.

Sunday, November 6, 2011

Training: 11/6/2011

A. Deadlift: 3x5; rest 4min (335,345,360)

For time:

50 Tuck Jumps

45m Handstand Walk

40 Box Jumps 24"

35 Knees to Elbows

30 Thrusters 95lb

25 KB Swings 2p

20 Power Cleans 135lb

15 GHD Situps


5 Muscle-Ups

Time: 16:41

Notes: Still feeling the effects from the stomach bug. Indigestion before the workout, and reflux during periods of the work out today. Deadlifts felt pretty strong today. Focused on not letting my hips rise early.

The chipper was tough. Tuck jumps jacked my heart rate right from the getgo. First time I did handstand walks in a workout and they went pretty smooth. I know that these are going to be in the competition next month, so I am feeling confident that I won't have much trouble here. Box jumps felt pretty smooth today. No foot pain. Opened up on the box to practice the standard. Broke up the knees to elbow in 10-10-10-5. Thrusters were tough after the k-2-e because my forearms started to burn and I couldn't catch my breath. My heart-rate was just jacked and I knew it wouldn't drop until the workout was over. I have noticed this happening when its mix modal workouts that include moving weights (ie power cleans, thrusters, KB Swings). It is much easier for me to control my heartrate and breathing when it's bodyweight movements. KB swings were rough, and I broke the power cleans into singles because of grip and lungs. GHDs and HSPU unbroken. No misses on muscle-ups. Broke into singles because I didn't want to slip through with sweaty forearms.

Saturday, November 5, 2011

Training: 11/5/2011

AM Training:
5-7 Sets:
10 Heavy TnG Push Press (145lbs.)
300m Row
rest 5min
(avg. watts: 476,475,462,448(end))

PM Training:
200y warmup
rest 1min
200y cooldown
Times: :40,:40,:40,:39,:39,:40,:40,:40,:38,:39

Notes: Went to sleep at 9pm last night. I was whipped from the early rise and the stomach situation. Slept until about 6:30am but was still a bit groggy upon waking. Felt pretty good heading into the workout, but after the first round, I could tell that my biceps and legs were cooked from the 60min row the day before. I hit the first three rounds at about 92% and by the fourth round, I couldn't hold the intensity on the row for more than 150 meters so I called it quits there (didn't want to get into fatigue based testing).

The second workout went a bit better. I am getting my sea legs back and was able to go at a good pace during the warmup (continuous 200y w/ flip turns). I did the 50y sprints at around 85% and kept the lap times equal throughout. Had some good swim thoughts today, so I was fighting the water all that much. Gut is still not feeling 100%.

Friday, November 4, 2011

Training: 11/4/2011

60min Max Distance Row
Distance: 14,050

Notes: I ate a pesto covered tilapia for breakfast and my stomach lining has been irritated and on fire since. I think I might have an allergy to raw garlic because this has happened before when I have meals that include it.

I was not looking forward to the row, but I knew that I needed to do it regardless of what my mind thought I could do. I know that I am not 100% right now. Hell, I am pretty far from it with the amount of training and lack of sleep that I have been getting. This is what I need to do. Beat myself, down, recover, repeat. Hopefully I will be a better Crossfitter on the other side.

I planned on keeping a 2:03 pace throughout, but at around 20min, my butt was on fire so I jumped off for a minute, took down some water and jumped back on. Unfortunately, about a minute later, my stomach was aching again. I mustered up another 15min, before I had to take another break, costing me another 1-2min of rowing. At 22min left I told myself I was getting off the rower and not getting back on, I had a good excuse, my stomach is on fire and I don't want to push it. I don't know what came over me but I decided right there that I was going to get back on the rower and turn it on. I picked up the rowing cadence from about 22 strokes/min to 30 strokes/min. I also wrapped my thumb around the handle, something I have never done before. Amazingly, I was able to average a 1:57 pace for the final 20min. This is something I can hang my hat on. I missed my last 60min row distance by around 300m, but since I was off the rower for about 3min I am not too concerned. Hopefully my gut heals soon.

Wednesday, November 2, 2011

Training: 11/2/2011

A. Power Clean: 3x1.1.1; rest 4min (225,235(f),235)
B. Front Squat: 5,3,2,5,3,2; rest 4min (225,240,255,235,255,275(f))
C. AMRAP Pullups w/ 1/4 bwt attached in 7min: 36 reps (all strict, mixing grip throughout)
D. Front Splits: 3x30seconds

30min Mobility

Notes: Had to wake up early today, so I got this one in at around 7:30am. I either didn't get enough sleep, or this training cycle is starting wear on me. Missed some cleans today at a "manageable" weight, and I failed at 275 on front squats. A bit disappointing but I have to keep plugging away and expect highs and lows. New squat technique felt good however.

Tuesday, November 1, 2011

Training: 11/1/2011

For time:
30 Ring Dips
7 Rope Climbs
75 Double Unders
20 Ring Dips
5 Rope Climbs
50 Double Unders
10 Ring Dips
3 Rope Climbs
25 Double Unders
Time: 12:41

Notes: Tough workout today. The rope climbs were rough and my lats were cooked very quickly. I suppose rope climbs are becoming a bit of goat for me.