Monday, January 30, 2012

Training: 1/30/2012

AM Training:
A. Ring Series* x 3; rest 5 min b/t series
*2-3 Strict Muscle Ups + Press to HS (feet in straps) +AMRAP Ring HSPU + lower to support + amrap Ring Dips + L-Sit hold + lower to hang + 3 Skin the Cats + amrap L-Pullups
B. HSPU: 3 x amrap(-1); rest 3 min (forehead to floor) (13,12,12)
C. Accumulate 3 min total L-Sit on parallelettes (9:54 Total Time)

Notes: Interesting ring work today.  Muscle ups and Ring HSPU went fine, but the real problem was getting from the inverted position back in to the ring dip.  Ended up popping into the muscle up, then getting back over the rings.  This complex was definitely taxing.  HSPU felt okay.  I have been focusing on keeping the feet close together, something that bit me last year.  L-sits were broken into sets of 15 and 10 sec.

PM Training:
8min AMRAP:
15 Box Jumps (20")
15 KB Swings (53lbs.)
Rounds: 8

Notes:  I have been trying to determine why testers like this one seem to give me more trouble than the 5 or 6 min AMRAPs that I do at 85% during training.  I thought it might be the fact that it was a tester and that I am going faster than 85% but I have tried to keep it at 85% in the past.  I believe that I have determined that the number of consecutive reps and the turnover of certain movements causes me to fatigue/redline quicker.  For instance, last week I had 7min AMRAPs (similar in time domain as today) that contained ring dips, KB Swings, and Situps (each 10reps).  I was able to get about 7 rounds in this AMRAP.  I think the difference between that workout and this one is the overall power output of the box jumps/KB swings and the amount of consecutive reps in a row.  I see it as a pot of boiling water.  Add the heat (reps) in small doses and the water never boils.  Keep the heat (reps) on for a long enough period of time, eventually the pot will boil over (redline).  In addition to this, my lower back seized up half way through.  I was able to grit through the workout but I was out of commision for 10minutes afterward until I finally got my lower back to loosen.  I think multiple extensions at the top of the box jumps might have been the culprit, though it's hard to say exactly.  All in all, I need more exposure to this because if the Open is anything like last year, there are going to be a lot of consecutive reps, geared toward making you red line.

Sunday, January 29, 2012

Rest Day

Today was my rest day.  After a crappy night's sleep (8 tacos and a half a bar of dark chocolate an hour before bed will do that to you) I got up early and planned out my day.  I knew I couldn't sit around, so I decided after meeting with a client to go to the pool and swim, and hit the hot tub up.  I worked on technique and breathing, mixing in some kick boarding to loosen up my hips and legs.  I am going to do this on off days from now on, since I have been feeling less than fresh the day after rest days.

Afterward I stopped by whole foods and picked up plenty of goodies for today:

Here is what I ate today:
Breakfast (7am): 5 oz. cod, 1 med. orange, 6oz. butternut squash, 4oz. sweet potato
Snack (12pm): 4oz. applegate farms prosciutto, 1 med. banana
Lunch (1:30pm): 8oz. beef stew, 1 cup coconut ice cream
Lunch Part 2 (4pm): chicken pad tai (5oz. chicken, mixed veggies), 4oz. butternut squash, 2oz. guacamole
Snack (5pm): 1.5 oz. dried mango
Dinner: 12oz. chicken/asparagus mix, 8oz. sweet potato
Dessert: small apple, 2 tbsp. coconut butter

  I am going to train harder than I ever have before, I don't want to let this guy down..........

Saturday, January 28, 2012

Pendlay Seminar

As I sit here and write this post, my hands are throbbing, my hip and back are sore, and my shoulder is stinging.  I have never wanted to train more in my life.

Today, I attended the Pendlay Olympic Lifting Seminar.  I learned so much.  I also got to see possibly the greatest lifter in American history (and future olympian) up close and personal.  I can go on and on about Donny Shenkle, but I will keep it to this:
  1. His forearms are as big as my thighs
  2. He is just a big human (6', 230lbs.)
  3. When his hips hit the bar when snatching 165kg, it sound like a sledge hammer hitting the weights
  4. He is a man
One of the most valuable experiences of today was listening to Donny and Glenn correct others in the lifts.  Being a coach myself, hearing there cues and adjustments with others gives me a lot to call on when I have to teach others.

I got a ton of video today from not only Donny doing the lifts step by step, slowly, and then with big weights, but also of myself.  I hit a snatch of 205lbs. (10lb. PR), and clean and jerk of 266 lbs (got buried by 283 lbs.).  I have a lot more in the tank for the snatch, and I will need to get my front squat up to improve my clean, but overall I need to improve my second pull if I want to hit the big weights.  When I look at Donny's lifts, I see very little space between his hips and the bar when it gets above his knee.  When I look at my video, I see a big gap and then my hips going to the bar.  I have to keep my hips back, then extend up as the bar comes back in.

I must say, having Donny yell at me to make a lift is very motivating.  I have his southern drawl buried in my mind now, something I can call on when I need to hit a lift, "Feet!"

On a side note, attending the seminar makes me wonder how some crossfitters are so successful with such poor lifting technique.  Oh well, I can only impact myself and those around me.  And it is my intention to help all of my clients and members with there technique.

Shankle Complex 201 KG

Friday, January 27, 2012

Training: 1/27/2012

5min Z1 Row
8 sets:
30sec @ 90%
30sec @ 50%
3min Z1 Row
5min Z1 Row

Notes: Got a pretty good night's sleep after getting my sleep cut short the night before.  Woke up with pretty good energy and had breakfast (chicken, veggies, naval orange, then headed over to the gym for the row intervals.  I hit 150m/set last week, so I wanted to try and push a little harder this time around.  I was able to hit 152m/set on avg.  Switched up the technique on different intervals, sometimes dropping the stroke rate down, and increasing the pull length.  Other times I would have a shorter stroke with a more forceful, compact pull.  I think variation is key so certain areas aren't overtaxed.  Still trying to figure out which the most efficient for me.

I am very excited for tomorrow.  I will be heading the the California Strength Olympic Lifting Seminar with Glenn Pendlay and Donny Shenkle.  I plan on slamming bars.....hard.

Wednesday, January 25, 2012

Training: 1/25/2012

AM Training:
A. Power Snatch: 3x1.1.1; rest 3min (165,170(2),170(1))
B. Power Clean and Jerk: 3x1.1.1; rest 3min (215,225,235)
C. Front Squat: Build to Heavy Single Quickly (285,305(m))

Notes: Lower back felt good today, but I think I was allowing my butt to rise to early in the first pull.  The bar height was not there today in the power snatch.  Power clean and jerks went okay, though I didn't realize how much weight I had on the bar during my final set.  I thought 225lbs. was heavy today, turns out it was 235lbs.  Got all three reps, though I tweaked my thumb/wrist on the second clean.  I built up quickly on the front squat, starting at 115 and making jumps between 20 and 30 pounds with limited rest between sets.  275lbs. felt heavy, which in fact turned out to be 285lbs. and then I threw another 10lbs. on each side to squat, what I thought was 295lbs., and was actually 305lbs.  I think I have that fresh.  I walked away from the workout in a rut, after missing the snatches and failing on the front squat.  Good thing I have the tape to look back on, guess I didn't have such a bad day after all.

PM Training:
4 sets @ 95%
Row 800m
rest 12min

Notes: Had a shake after my first workout at 11:30am and then hit this next workout at around 1:30pm.  I had decent energy, and I was working with a chip on my shoulder, knowing I had to put in a better performance on the row than I did in the morning workout.  Didn't really know what pace to hold on the first go here, especially since my quad were a bit fatigued from the morning lifting.  Decided to hold 1:40 for the first 400m then see how I felt.  Ended up just about averaging it for the first 800m.  From there, I found the groove and went negative back half splits for all rows.  Was too fatigued after the rows, recovering aerobically within 30 seconds to a minute after each set.  The quads/legs were the limiting factor here.  Even with the intent to drop the hammer, I couldn't get below a 1:36.  All in all, a solid effort this afternoon, and accomplished the goal of completing all rows at relatively the same time.

Tuesday, January 24, 2012

Training: 1/24/2012

7min AMRAP:
3/3 Sandbag Ground to Shoulder (50lbs.)
10 Toes-to-bar
10 Hand Release Pushups
3min Active Recovery
7min AMRAP:
10 Rings Dips
10 KB Swings (24kg)
10 Situps
3min Active Recovery
7min AMRAP:
3/3 Sandbag Getup (50lbs.)
30 Cals Airdyne

Notes: Tried out some quinoa today.  Stuff tastes decent and its some good starch.  Didn't really have a reaction to it either.  I am going to start cycling that in with my carbs.  

A bit tired going into the workout today.  A bit shot from the day before and got up early this morning.  First AMRAP felt good.  Need to get used to staying at that 85% with high turnover movements like toes to bar and pushups.  This will come with time in the cycle I believe.  

Monday, January 23, 2012


This past weekend, I got a chance to watch some darn good football.  I noticed a few things:
  • Ray Lewis is the man....hopefully he gets one more shot next year to go out on a high note
  • The Patriots thumped the Ravens in the run game yesterday.  To the untrained eye, you must be saying, "They should have loaded the box!"  Not so fast.  The Raven were forced in to Nickel Coverage (more DBs on the field) to compensate for Tom Brady and the tight end tandem of Hernandez and Gronkowski.  This left guys like Benjarvus Green-Ellis available to run the ball down the Ravens throat.  Moral of the story, even when Brady has an "off-day", he still effects the game.
  • Though I have rode Eli Manning harder than Seattle Slew throughout his career, he has become an elite quarterback in the NFL.  It isn't always the prettiest, but there is no one who has been been playing better on A) third down and B) last two minutes of a half this season.  He got shallaked yesterday and made all the necessary plays to keep the Giants in it.  Do we need to compare Eli and Peyton now? Absolutely not, what Peyton has done with the little resources he has is remarkable.  All I am saying is now Eli is a top 8 QB in the league.
  • Why can Packers jump into the stands at Lambeau Field, but Vernon Davis can't stand on a camera stand? 
  • When did Brandon Jacobs become such a powder puff?  This guy was a nightmare for DBs in the past (6'5" 270lbs.), now he tries to run laterally and looks like an old man getting tackled by a rent-a-cop at Target for trying to steal a tube of toothpaste.  Sack-up and lower your shoulder.
  • I hate to say it, but the year of the GOAT kicker continues.  I ranted last year about how kickers, on numerous occasions, blew there teams hopes on make-able field goals.   Yesterday was no exception with Cundif shanking a 31 yard field goal.  If you told me that the Patriots were going to turn the ball over more times, Joe Flacco would outplay Brady, and Gronkowski would be kept out of the end-zone, I would have bet the farm on the Ravens.  Guess that's why they play the game.
Superbowl Prediction:
Though it's a bit early for a Super Bowl pick, I really like the G-Men right now.  Eli showed a lot of guts yesterday (20 knockdowns , 0 Turnovers), the D-line is hitting on all cylinders, and the Giants have sold me on having the most solid receiving core in the NFL.  Not to mention they are playing with a chip on their shoulders after beating the undefeated Patriots in Super Bowl XLII.

Giants 20, Patriots 17

Training: 1/23/2012

10min AMRAP:
15 Thrusters (75lbs.)
1 Rope Climb (20ft.)
30 Double Unders
Rounds: 5 + 15 Thrusters

Notes: Another lousy night's sleep.  Seems as the training ramps back up, the sleep is suffering.  Guess it's something I will have to deal with for now.  Went in just trying to pace this workout and keep moving, but the thrusters especially made it difficult to keep the heart rate down, and by the 3 round my chest was pumping and my lower back was starting to fatigue.  I looked at my climbing form recently and changed it up.  The rope climbs were easier today than in any other workout before.  Got a little sloppy with my double under today, lack of focus I suppose (that and I guess in the back of my mind I knew the faster I finished the double unders, the faster I was on the bar doing more thrusters.  

On a side note, one of my iD clients Tyler H. stepped his game up and put together a pretty darn good reverse hyper for the gym.  Used it afterward and it helped loosen up my seized up back.   

Saturday, January 21, 2012

Training: 1/21/2012

AM Training:
A. Build to Heavy Single Snatch + 5x1 @ 85% (195lbs. + 165lbs.)
B. Build to Heavy Single Clean and Jerk + 5x1 @ 85% (265lbs. + 235lbs.)
C. Back Squat: 6x2 @ 20x0; rest 60sec (speed) (205lbs.)

Notes: It seems I really don't have a ton of energy on Saturday morning after teaching classes.  I seem to have trouble getting fired up on Saturday mornings.  Sleep hasn't been great the past couple of night's either.  Snatch is still forward a little bit.  Didn't realize that it was being caused by an early pull until I went back down and hit some singles.  Need to wait until the bar is all the way up into the lower stomach.  Didn't have the back/legs to hit any big cleans today.  The clean is getting better, but I can't catch in a good position in order to hit the front squat.  Back squats felt fast.

PM Training:
5 sets:
20 Burpees AFAP
5x10m Shuttle Runs
rest 6min

Notes: I really went all out on the burpees.  From the first set I was thinking speed.  The first set of sprints, I forgot to really pull my feet off the ground.  After the first set, I felt much faster.  After set 2, the intervals really hurt.  REALLY hurt.  Had to lay down in bed for 15minutes after this workout to stop my head from pounding.

Friday, January 20, 2012

Training: 1/20/2012

5min Z1 Row
3 sets:
30sec @ 90%
30sec @ 50%
3min Z1 after each set
5min Z1 Row

Notes: Had an apple for breakfast then headed over the gym for the row workout.  Was able to hold a 1:40 pace consistently for all sets (this ended up being about 150m/set).  Butt was a bit numb after each set, so I walked around for a minute then finished out the recovery row before starting the next set.  I came back in the afternoon and did a solid hour of mobility on the hips, shoulders, and ankles, along with constructing a makeshift reverse hyper using the jerk blocks, bench, and weights.  

Still needs some refinement, but on the right track......

Wednesday, January 18, 2012

Training: 1/18/2012

A. Deadlift: Build to Heavy Single Quickly (415lbs.)
B. Power Clean + 2 Jerks: 6x1+2; rest 45sec (185,195,205)
C. Back Squat: 2x20; rest 2min (185lbs.)

Notes: Haven't tested the deadlift in a while.  Heavy deadlifting is not something I enjoy because it always feels painful, regardless of the weight.  415lbs. went up pretty tough but I think I have a little more in the tank.  This number has to continue to grow if I want to be competitive.  Power clean technique is still a bit off, but still went up easy each time, especially after the heavy deadlifting.  20 back squats is brutal.

Training: 1/17/2012

3 sets, without coming off the rings*:
AMRAP Strict Muscle-Ups
AMRAP Kipping Muscle-Ups
AMRAP Ring Dips
AMSAP Ring L-sit
AMRAP Strict Pullups
AMRAP Kipping Pullups

rest 5 min b/t sets

*Start @ hang, do strict MU first, switch to kipping, end on top of the rings for the dips. Once done with the L-sit, lower to hang w/o letting go and begin the strict PUs, etc.  If you do not end on top of the rings(by failing a MU), your set is over early.

Strict MU and strict Pullups=16 points each
Kipping MU and Pullups=8 points each
Ring Dips=4 points each
L-Sit & L-Hang=2 points every 5 seconds

Round 1: 188
Round 2: 183
Round 3: 179

AMRAP (-2) Ring Dips x 3, rest 60 sec (15,11,12)
Sled Pull Practice - set up with rope, may pull standing or seated.  Complete 5 tough pulls. (used 155lbs. on sled)

Training: 1/16/2012

5 Min AMR @85%:
5 Toes to Bar
10 Box Jumps 40" (step down)
rest 3 min
5 Min AMR @85%:
Row 200m
5/5 KB Snatch 44#
rest 3 min
5 Min AMR @85%:
10 Walking Lunges
10 GHD Situps
rest 3 min
5 Min AMR @85%:
Row 200m
10 Hand Release Pushups
rest 3 min
5 Min AMR @85%:
Airdyne 1 min
10m Shuttle Runs 1 min (touch ground)
Airdyne 1 min
10m Shuttle Runs 1 min (touch ground)
Airdyne 1 min
5 min AMR @85%:
Sandbag Getups

Notes: First time doing box jumps this high.  Got in a better rhythm and felt pretty good.  Shoulders were still sore so t-2-b were not too smooth.  Held rows @ 1:45 pace for all rowing.  GHD situps crushed my abs.  No problems on pushups or getups, though the getups are quite annoying with a 50lb. sandbag.

Saturday, January 14, 2012

Training: 1/14/2012

AM Training:
A. Snatch: 3x1.1.1 @ 85% effort; rest 3min (155(2), 155, 165)
B. Clean and Jerk: 3x1.1.1 @ 85% effort; rest 3min (225,205,205)

Notes:  Tried to stick to lighter weights so it felt crisp and smooth.  Had a hick-up during the first set, but felt pretty solid from then on.  A bit fatigued from the workout the day before but overall pretty solid.  Went a bit too heavy on my first set of clean and jerks.  225lbs. might be a PR for me so this was definitely not 85% (this came back to bite me later in the day).

PM Training:
20min AMRAP:
20 Thrusters (135lbs.)
20 Pullups
20 Burpees
Rounds: 4

Notes: Was shooting for over 4 rounds here, and close to 5.  Warmed up rack position and legs but not lower back.  Don't really know any mobility to hit the flexion and extension that would warm up my lower back.  This frustrates me a little bit.  Had a good sweat going coming into the workout and I had the plan of hitting the thrusters in sets of 5, pullups in sets of 10, and burpees churning at a steady pace.  After the first set of burpees, the old problem of my lower back spasming started to creep up.  This made the thrusters more difficult and every set of burpees slow and deliberate.  Need to figure out how to get the lower back ready for a workout like this, seems to be holding me back.  I foam roll and stretched before hand, but it doesn't seem to help.  Pleased with my form on the thrusters and pullups.  D- on burpees.

Training: 1/13/2012

3 sets @ 97%:
12 Power Snatches (95lbs.)
5 10m Shuttle Runs
400m Row
rest 13min

Times: 2:40,2:38,2:30

Notes: did a quick warm-up after eating a light meal about 2 1/2 hours before.  Keep the weight lighter so the turnover was quicker.  Rows on each were pretty bad but I was able to consistently hit 1:16 for 400m (1:36 pace).  I also focused on pulling until the meters were done, not coasting for the last 10 or so meters.  Every second counts

Wednesday, January 11, 2012

Training: 1/11/2012

A1. Deadlift: 4x10 @ 20x1; rest 10sec (225,245,265,315)
A2. Russian KB Swings: 4x15; rest 3min
B. 12-1 HSPU Ladder (8:38)

Notes: High rep deadlifts are something that have always given me a problem.  I wanted to really focus today on good reps and build up in weight.  I noticed by the third set that as I brought the weight down below my knee, rather than bending my knees, I brought the weight down with my lower back and hamstrings.  After I tweaked the form a bit, I noticed that my lower back didn't feel as strained.   I need to do this on all lifts (cleans, snatches, etc.). Also, I didn't wear my weight belt today.  I am going to continue to forgo the belt unless testing near my max. HSPU ladder was tough.  Didn't hit any sets less than 3 though.

Tuesday, January 10, 2012

Training: 1/10/2012

A. Hang Power Clean: 3,2,2,1; rest 2min (215,225,235,255)
B. No ft. Rope Climb: 3x20' AFAP; rest 4min (9sec)
C. 12-1 CTB Pullups Ladder (3:38)

Notes: Fired up for some lifting today.  Unfortunately, I left out the final single because I forgot I had two singles in the workout, not one.  I am still scooping weird, causing the bar to be out in front just a little.  Hopefully, I can get the sequencing right in a couple of weeks at the Pendlay Seminar that I signed up for.  No ft. rope climbs were tough on the chest and back.  As was the ladder.  I couldn't sustain a good butterfly for some reason today.  Maybe from the rope climbs before hand.

Monday, January 9, 2012

Training: 1/9/2012

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

Notes: I really don't mind these workouts.  Mostly because I know the pace I need to hold in order to not feel too much pain, keeping the intervals aerobic.  When I feel the systemic burning, I know I am going too hard, but once I get in the groove it seems pretty effortless.  I noticed on the 30s that the acceleration/deceleration was pretty taxing.  As I got into the 1min intervals, my hamstrings started to fatigue a bit.  And on the 90s, I noticed that when I start to breathe heavier, I overextend through my midsection as I inhale.  After this observation I focused on each big breath, and it help me keep my forward lean.

Saturday, January 7, 2012

Training: 1/7/2012

Wall Balls
Box Jumps (20")
Time: 2:20

Deadlift (225lbs.)
Time: 1:58

15 Clean and Jerk (135lbs.)
200m Run
250m Row
Time: 2:30

Notes: Felt pretty good today.  Got a good night's sleep (8.5 hours), and got a solid couple of meals in me before training at 1pm.  Warmed up shoulders with exercise band (rotators etc.), Tebowing for ankle mobility, and death stretch (PNF) for hips.  Threw in a 500m row and was ready to rock.  

First workout, I focused on speed on the wall balls and being a efficient and quick on the box jumps.  Not too bad of a burn here.

Second workout, I didn't want to have my lower back seize up, so I focused on getting to the top in a neutral position.  The 225 lbs. felt heavy (on grip and hammies) but no overextension so my lower back felt okay.  I went out fast on the burpees, then backed it off a little until the final 5 reps.  This one hurt a little bit.

Last workout, I wanted to go unbroken on the clean and jerks and use the jerk if necessary in order to keep my shoulders from fatiguing too quickly.  Clean and jerks weren't too bad although my calves start to get fatigued toward the end which made the 200m run tough.  Jumped on the rower and held a 1:35 for the first half, then dropped it down to around 1:30 for the final 100m.  Hamstrings/legs were smoked afterward, heart/lungs not too bad.

Training: 1/6/2012

A. Split Jerk: Build to a Heavy Single (245,265,285)
B. Push Press: 3x3; rest 4min (235,235,245)
7min Heavy Carry Medley:
20m of:
1 Arm Fat Bar (55lbs.)
Zercher Carry (185lbs.)
Stone (110lbs.)

Notes: Moderate energy going into today's workout.  I was up early for personal training etc. and I was running around doing various activities along the way.  Needed to focus on the technique of the jerk since I really don't get all that much exposure to it.  Worked slowly up to the heavier weights, hitting doubles all the way up to 225 lbs.  I was focusing on a shorter dip which would transition me quicker back under the bar after the drive.  265lbs. felt like butter, so jumped to 285lbs.. 285 was the cleanest jerk I have ever caught but I was locked out (no press out).  It was a bit forward.  Looking back at the video, I didn't reach the front foot far enough forward (knee was over toe, which probably prevented me from getting my torso through.  More exposure to this and I should be up around 300 (not really necessary right now being that the open would never have a max anything).  Push press felt pretty good, especially after the heavy jerks.  I didn't want to overextend my neck forward when locking out the weight since that usually jacks up my rhomboid.  Instead I got the bar back and came back down.  Rhomboid felt fine afterward.  Medley went well.  Some fatigue in my lower back afterward, and also my biceps.

Wednesday, January 4, 2012

Training: 1/4/2012

A1. HB Back Squat: 4x4-6 @ 40x0; rest 10sec (225,235,237,240)
A2. DB Walking Lunges: 4x12 @ 1010; rest 10sec (55)
A3. OHS: 4x15 @ 20x0; rest 3min (75)

B1. Wtd. Chinups: 4x4 @ 31x1; rest 10sec (15)
B2. CTB Pullups: 4x10; rest 10sec (UB)
B3. Kipping Pullups: 4x15; rest 3min (UB)

Notes: Did have a lot of energy going into this workout.  The gym was an ice box and I was exhausted from being up early.  Had to man up and focus though, can't me phoning in workouts at this point.  "NO EXCUSES.......FEBRUARY" was written on the board in front of me to stare at before each one of my sets.  I focused on that and the fires were soon lit.  The pullups went pretty well.  My back and scaps are sore from yesterday's muscle-up work, but I fought through it to go unbroken on all sets.  I realized that I need to pull from my back to get my chest to the bar, not just my arms (retracting my scapula all the way together).  Left biceps tendon up in the delt was irritated as usual, but my right was as well.  annoying.....

Training: 1/3/2012

5min Triple Under Practice
10min Build to Heavy Single Turkish Getup (100lbs. both arms)
10min AMRAP strict muscle up to ring HSPU (10)
100 GHD Situps for time (5:05)

Notes: Getting more consistant at the triple unders.  5 lbs. more than I did last time on the TGU, feeling much more comfortable with that movement.  Much smoother on the transitions on the MU+Ring HSPU.  The ghd situps were very painful.  Definitely going to be sore.


Monday, January 2, 2012


10 no ft. rope climbs
Pistols 5/5 per round
HSPU on Paralettes 2 per round
800m Run @ 90%, rest 2min x 3
1. 2:51
2. 2:55
3. 2:49

Notes: No foot rope climbs got a bit better, but they still hurt my fingers when I do them.  I attempted the overhead pistols but dropped out each time I tried.  I wasn't really warm but they are nearly impossible for me.  With a gun to my head I don't think I have a chance.  I switched to pistols and those weren't too bad.  HSPU on paralettes went okay.  I didn't have much time to complete the workout, so I changed shoes and got to the start line for the 800s.  First one I felt good, hitting the first half quick and then just trying to maintain over the back half.  Second one I paced the front half and then tried to pick it up over the second half.  This stradegy wasn't as successful as my first attempt, and the hurt began on the last 200m.  Last attempt, I hit the first half hard and just held on as long as I could.  The last 100m I put the hammer down....and boy did it hurt.  I was crippled at the finish line with yelps of pain bursting out of my mouth sporadically.  I was pleased with my effort here.  Overall, I think my 5min and under capacity has gotten much better over the last 6 months.