Tuesday, February 28, 2012

Training: 2/28/2012

3 sets @ 97%:
5 Squat Clean Thrusters (heavy but UB) (135,145,155)
Row 200m
rest 6 x work time

15 min rest (mobility)

3 sets @97%:
30 sec Airdyne
30 sec Burpees
rest 6 min

Notes: SCTs felt strong today.  As did the row.  Bottom position feels better than ever.  Burpees felt a it slow today.  Body feels pretty good, not too beat up from this workout.

Monday, February 27, 2012

Training: 2/26/2012

AM Training:
3 sets @ 97%:
20sec Airdyne
15 KBS (32kg)
20sec Airdyne
Rest 7:30
Times: 1:15

rest 15min

3sets @ 97%:
15 CTB Pullups
75m Prowler Push (70lbs.)

Notes: Woke up and hit this workout earlier in the day.  My traps were really sore from the clean and jerks from the day before, and my front delts are still destroyed from the burpees on Thursday.  I don't think I could have done the burpee workout again if I had to.  

I was a bit discouraged seeing my name drop like a stone down the leader board but I realize now it really doesn't mean much.  A large number of those that are ahead of me will be filtered out by the programming ahead.  All I can focus on is the things that I can control, like today's workouts.  I felt I had good energy during all intervals and the CTBs felt good.  Good effort today.

PM Training:
10min Z1 Row
10min Skills (KB Squat Snatches, Handstand Walks, Muscle Ups, Pistols)
10min Z1 Run
10min Flow Work (hips, shoulders, ankles)
10min Airdyne (on the minute attempted some triple unders)

Notes:  Felt pretty good during the afternoon session, and I definitely wanted to play around with some new stuff.  I did handstand walks with some obstacles and also hit some consecutive triple unders, which is a first for me.  Good sweat in a late Sunday afternoon.

Saturday, February 25, 2012

Training: 2/25/2012

AM Training:
A. Clean and Split Jerk: 3x1.; rest 6min (225,225,235)
B. TnG Ground to Overhead: 5reps x 8min (155)
C. Front Squat: 5x3 light (technique); rest 2min (185)

PM Training:
Run 20min @ 70-75%
Distance: ~2.8 miles

Notes: Woke up at 4am and couldn't get back to sleep until 5:30am.  Then I woke up at 7:30am to get over to the gym to judge some crossfitters and also teach the Saturday morning classes.  Had a coffee at 11:30am and then started my workout.  Felt good with the clean and jerks and boy was this taxing.  My legs, lungs, and brain were just cooked after each set.  The same went with the TnGs.  I wanted to go as fast as I could with a moderate weight in order to get used to tapping into my CNS in succession.  New squat technique felt strong.  No back problems throughout this entire workout.

Hit the second workout late in the day.  Run felt good.  Kept the glutes on throughout the run and was able to keep the heartrate right at 162 bpm the entire time. 


Friday, February 24, 2012

Open WOD #1

7min AMRAP:
Burpees (jump to 6" target)
Results:  125 reps 

Notes: Got about 2-3 hours of light sleep last night.  Didn't feel that peppy rolling out of bed, but I had an underlying surge of adrenaline in deep in my belly.  I didn't know what the workout was until I checked it on my computer on Thursday morning.  When I saw it was 7min burpees, my mind was just dull.  I wasn't anticipating the pain like last year's first workout gave.  Instead I just wanted to get this thing over with and continue my training.  Had a small breakfast of meat and veggies and then headed over to the gym.  

Here was my pre-testing warm-up:
10am: coffee
  • 5min Z1 Airdyne
  • Ido Scap routine x 2
  • Banded hip flossing x 1min/side
  • easy calf stretching
  • foam roll lower back
  • 2x10sec Airdyne sprints @ 100%
10:35am- Open Workout #1

My strategy going in was to go at 85-90% for 6minutes and then lay the hammer down at the 6min mark.  I got no repped a couple of times, but it really didn't make all that much of a difference.  Rate limiter was the quad fatigue.  Even if you go unbroken in this workout, the cycling rate just has to be faster if you want to post a big number on this workout.

I was down after the workout for about 20 seconds, but then I was able to walk off and doing some easy jog intervals to help clear the fatigue from my legs.  Overall I thought I gave a good effort and now I can get back to training for regionals until next Thursday.

Tuesday, February 21, 2012

Training: 2/21/2012

A. 50 HSPU for time
B. 10min Muscle Up Practice
C. COVP Pullups: 4x15; rest as short as possible

Notes: Didn't have a lot of time before the workout so I hit the Ido Scap Routine a couple times, did some handstand walks, then hit the 50 HSPU.  I was about 20 seconds slower than last time.  I chalk that up to fatigued shoulders and maybe even having my sneakers on causing more friction against the wall (from now on I will practice with shoes on).  As for muscle ups, I wanted to focus on smooth transitions, and stinging together solid reps with as little effort as possible.  COVP felt good, top of shoulders were a bit tight.  Practiced on the gym's "slippery" bars.

Monday, February 20, 2012

Training: 2/20/2012

A. Snatch + OHS: 5x1+2; rest 5min (165,175,185,195,207(m))
B. Back Squat: 3x3 @ 80% Effort; rest 3min (275lbs.)
C. Prowler Push: 4x30sec; rest 3min (180lbs. x 40m)

Notes: Felt good today.  Had a solid night's sleep.  Hit a little bit of mobility and then a quick warm-up and got to snatching.  My thought today was to extend up as my hips came through.  I was definitely not jumping back like I always do, but I think my shoulders are still a bit fatigued from the 100 TGU on Saturday, so the catch was a little unsteady.  I built up to 195 with no misses and then failed at 207.  I was under 207 but couldn't lock it out.  Rather than temp the fates, I moved to back squat.  

This is the first time I have loaded on some weight since talking to Kelly Starrett.  Since I am in a chronically overextended position, he advised me to squeeze my but and keep the ribcage down my tensing the abs.  This puts my back in a much better position under loading.  Squat felt good, even without the belt. 

Saturday, February 18, 2012

Training: 2/18/2012

800m Run
50 TGU (53lbs.)
800m Run
50 TGU (53lbs.)
Total Time: 32:30
800m #1: 2:38
50TGU: 13:00
800 #2: 2:38
50TGU: 9:58

Notes: Slept a little over 9 hours last night and woke up with pretty good energy.  Had a large breakfast consisting of eggs, veggies, nova, sweet potatoes, a small bowl of mixed fruit, and some tea.  Warmed up for the run with a 400m jog and then my basic run warmup.  First run felt good and I was able to hold the speed for the entire lap.  Recovered pretty quickly from the effort.  50 TGU were done in sets of 5, alternating sides.  I found that as long as I forced the breathing during the reps, it took a lot less out of me.  After the last rep, I threw my watch back on and hit the next run.  The front half was faster than the second half, but I think the second third was a bit slower.  Hit the same time, but this one hurt a little bit.  I was recovered in about a minute and then back to TGUs.  

Friday, February 17, 2012

Training: 2/17/2012

A1. Press: 1,4,1,4; rest 2:30 (185,165(4),195,175(4))
A2. Wtd. Pullup, 1,4,1,4; rest 2:30 (use single to potentiate set of 4) (66,51(4),76,58.5(4))
B. 20 Muscle Ups (skill work)(5,5,5,7,3)
C. Tabata Situps (17,15,14,13,14,11,11,10)-Hands on temples, feet anchored, no abmat

Notes: I had a phone consultation with Kelly Starrett yesterday and we talked about my lower back problems and my ankle problems.  I will go into an in depth piece this topic on Sunday, but essentially, the pain in my lower back stems from faulty motor patterns, not necessarily things be tight or weak.  What do I need to do?  Turn my butt on when I am Crossfitting. CHECK!

Press felt good, no issues here.  195 went up pretty easy, and I hit 175 for a tough 4.  Pullups felt good as well, and overall I had really good energy today.  Tinkered around with the muscles ups, trying different kips and grips.  Need to get comfortable with these and be able to string together sets with little effort.  

Tabata situps were brutal.  Just a severe contraction for 4 minutes.  All situps legit.

Wednesday, February 15, 2012

Training: 2/15/2012

AM Training:
5 Rounds
5 Power Snatch (135lbs.)
20 Wall Balls
Time: 7:19

PM Training:
10min Z1 Row
10 Min Flow Work
10min Z1 Run

Notes: I woke up sore.  Really sore from Monday's back squats.  Oh well, had to push forward regardless.  This was a Open WOD run through.  I got up at 7am and had a small meal.  At 9:30am I started drinking some coffee and by 10am I started my warm-up.  I hit a 5min row at an easy pace, sprinting the last 10sec of each minute.  I then hit some ankle mobility and then some dynamic stuff to try and loosen up my adductors.  After, I started building up my power snatches and did a few wall balls.  My hamstrings were hurting bad with the wall balls.

I went unbroken on the first set, and then broke up the power snatches, trying to get back on the bar as quickly as possible.  As for the wall balls, I was in pain the entire time.  My legs were just so sore.  Good effort in a workout I knew would be pretty painful, especially with the last few days I have had.  

Training: 2/14/2012

All at high pace w/o redlining:

Box Jumps (24")
HR Pushups
Time: 2:05
600m Jog @ recovery
3 Rounds:
15 Burpees
50 Double Unders
Time: 3:54
750m Row @ Recovery
GHD Situps
Back Extensions
Time: 4:25

Notes: I woke up this morning feeling really good.  Got a good night's sleep and a good breakfast.  Unfortunately, I was not able to hit this workout until after my evening classes (8pm).  My legs are absolutely smoked from yesterday in my quads and high hamstring/adductors.  Hit a 5min row and a little dynamic warm-up and got to work.  First workout wasn't too bad.  The box jumps were relatively smooth, and I was able to cruise through the pushups with only minimal burning.  

The next workout was okay as well. I really couldn't hit the burpees as fast as I would like to with the way my body feels, but I was very pleased with the unbroken double unders on all three sets.  I recently purchased an RX Jump Rope and I really like the feel of the handles.  I got the length I was supposed to with the lightest rope and I really didn't like it.  I tried my buddy's rope which is 2 inches shorter and one level heavier and it is MONEY!

Last workout I did as fast as I could but again, the legs were just cooked.  My quads burned bad!

Monday, February 13, 2012

Training: 2/13/2012

A. Build to Heavy Back Squat (315lbs.)
B. Back Squat: 6min AMRAP w/ 90% of A (20reps w/ 285lbs.)
C. 50 HSPU for Time (3:44)

Notes: Finally got a good night's sleep.  My sleep schedule was thrown off the past few days and I was reeling from it.  Hit the workout after my noon class, having an americano approximately 30 minutes prior.  Had very good energy and aside from my lats being sore from Saturday's pullups, I felt very good.  Hit 315lbs and then jumped to 335lbs.  and missed.  Oh well, really haven't been back squatting at all as of late, so can't really expect any PRs.  

Tried to hit 2 back squats every 30sec, but missed 2 sets.  Tough but doable.  It's weird doing heavy weight like this, the uncertainty of whether or not you can actually do the reps is something I have to master.  I need to be sure of when I can pick the weight up and not miss.  After I finished my legs instantly started to cramp up.  Not the burning/seizing you get from high rep stuff, this was maximum contraction, on the brink of pulling something cramping; especially in the high hamstring/adductor and the quad.

HSPU felt good.  I used 2x45lb. comp plates and an abmat so that I wouldn't bruise my head again.  Did 15 off the bat, then 8, 5,5,5,4,4,4.  Didn't miss any reps and did some kipping just to get used to it.  Also focused on keeping my legs close together because it is something I got no repped on during regionals last year.  All in all felt good today.

Saturday, February 11, 2012

Training: 2/11/2012

A. Power Snatch + Snatch: 5x1.1; rest 60sec (135,145,155(1),155,155)
B. Split Jerk: Build to Max (300lbs.)
C. CTB Pullups: 20sets x 5 reps-For Time (5:24)
D. 3min Max Calorie Airdyne (87 cals)

Notes: Decent night's sleep last night.  Though I was up for about an hour in the middle of the night I took some magnesium and was able to get to sleep until 8am the next morning.  Had about 6 oz. coffee before my workout, and I was ready to rock.  Snatches felt good, but I was hyperextending forward through my hips causing me to jump back.  When I extended up and through my hips, it seemed to get the bar into a better position.  Haven't found a max split jerk in a while.  I think I have a bit more in the tank, just have to focusing on dropping that back knee.  CTB felt very good.  No rips on hands.  Had very good energy during all sets.  Did the best I could on the airdyne, knowing that the day before cooked my legs.  Caffeine + Testing= MONEY!

Friday, February 10, 2012

Training: 2/10/2012

10min AMRAP @ 85%:
HS Walk 10m
15 KB Swings (24kg)
10 Toes to Bar
Rounds: 6 + 10m + 2swings
rest 2min
10min AMRAP @ 85%:
25 Calorie Airdyne
8x10m Shuttle Run
15 Ring Dips
Rounds: 4 + 25 calories + 6 Sprints
rest 2min
10min AMRAP @ 85%:
10 GHD Situps
10 DB Push Press (40lbs.)
20 OH Walking Lunges (25lbs.)
Rounds: 5 + 10 Situps + 10 Push Press+ 4 Walking Lunges
10min Z1 Run

Notes: Woke up today with a pretty good headache and not feeling so hot.  Had a sundae with my birthday dinner, and I paid for it.  Body felt good with the recovery work and the day off.  No major soreness anywhere (back, shoulder, etc.).  HS walks were all unbroken (got some good tips from a former gymnast at the gym).  Broke the KB Swings up after the second round to preserve the grip.  Toes to bar unbroken, except for last set.

Pushed the pace on the airdyne because I knew I would be able to recover on the shuttle runs.  Ring dips were all unbroken though my shoulders and forearms were fatigued from the prior AMRAP.

Last AMRAP was a test of what I had left in my quads.  Felt a lot of strain in the quads on the GHD situps and lunges.  Unbroken on most sets of GHD and all unbroken on push press.  Focused on setting butt back each time on the push press in order to get the force going up and through the DBs.  Felt good afterward on a 10min Z1 cooldown.

Wednesday, February 8, 2012

Training: 2/8/2012

4 Rounds For Time:
15 OHS (95lbs.)
30 Box Jumps (20")
Time: 6:04

Notes: Slept pretty okay last night (10:45pm-6am, woke up a few time). Felt pretty good prior to the workout with a decent amount of energy.  Held off on coffee, going to reserve that for the weekend.  

Holy quad burn batman!  This workout was all quads, all the time.  Pacing wasn't much of an issue here.  Once my legs were able to move, I went, when they couldn't move, I rested.  OHS felt good.  This has always been a goat for me, but they weren't much of an issue.  The only thing that held me back with them was the burn in the legs.  

Training: 2/7/2012

50 TGU (20kg)
10min Z1 Flow Work
15min Z1 Run
Double Under Practice
Plough Measurement (L:8"/R:7")

Notes:  Tested the knees in the plough position.  Definitely have a ways to go here.  I remember wrestling in high school and being able to get my knees by my ears relatively easily.  Weird how much your body changes over time.

Monday, February 6, 2012

Training: 2/6/2012

A.Clean: 5x1 @ 85% effort; rest 2min (235 x3, 245 x2)
B1. CGBP: 4,3,2 @ 20x0; rest 2min (225,245,275)
B2. No Ft. Rope Climbs: 3x1; rest 2min
C1. Landmine Twist: 4x10/10; rest 60sec (45lbs. + bar)
C2. Crosswalks: 4x30sec; rest 60sec (16kg + 32kg)

Notes: My brain is starting to recover and I almost back to full strength.  I am considering trying out some coffee pre-testers from here on out to see how my body reacts (ie. sleep, energy etc.).  I don't want to have to rely on it, but there are definitely benefits to it, especially with strength training.

I was focusing on getting the bar back into my body and waiting until the right moment to "hip and under" on the cleans.  They felt pretty smooth today and not much trouble when I caught in the correct position.  Tried to go big on the double CGBP and hit 275.  First time hitting the landmine twists.  Felt solid there and definitely good for the core.  Probably go a little heavier the next time I do it.

Saturday, February 4, 2012

Training: 2/4/2012

3 Rounds for time:
20 Toes to Bar
25 Deadlift (155lbs.)
30 Burpees
Time: 10:06

Notes:  Head was still a bit foggy before the workout.  Solid warmup with running, ido scap routine and hip flexor mobility.  Did a mini version of the workout in the warmup doing 5 reps of each movement.  

Didn't want to look at the clock during the workout.  Instead I focused on the movements and going as quickly as possible from movement to movement.  Deadlifts felt good today.  I made sure to bend my knees each time I returned the bar to the ground so I didn't smoke my lower back.  Lower back felt pretty darn good.  I feel as if I have done 10,000 burpees over the last few weeks, but I have grown accustom to dropping down and getting back up and varying speeds and levels of fatigue.  Turned it on during the last 10 reps.  Good effort today, pleased with my performance after a tough week.  Onward......


Training: 2/3/2012

3 sets @ 97%
8 Push Jerk (185lbs.)
60sec Airdyne
rest 9 minutes

Cals: 35,36,36

Notes: Woke up in the "fog" again.  Did some bar work before the workout to warm-up.  Built up in the Shankle Complex to 205lbs, stripped some weight and got ready for the pain.  Push jerks felt okay.  On the Airdyne, watts started around 800 then cut in half by the end.  Walked around during rest.  Body and lungs felt okay, but the fog hanged heavy over my head.  I felt much better afterward fortunately

Thursday, February 2, 2012

Training: 2/1/2012

10 min aerobic work @85%:
10 Box Jumps 24"
15 Double Unders
Row 200m
Rounds: 6+10+5
--3 min rest when done
10 min aerobic work @85%:
10 Burpees
15 SDHP 75lbs
Airdyne 20 cals
Rounds: 4+6
--3 min rest when done
10 min aerobic work @85%:
5/5 Turkish Get-Ups  53#
5 - 10m Shuttle Runs
Rounds: 3 + 4

Notes: I am writing this Thursday morning.  I am a bit tired, my right high quad feels like a constant cramp from the L-sits earlier in the week.  My mind is a bit foggy, but all in all, I could go again today if I had to.  I am getting used to feeling not so fresh.  I guess this is how my body really does respond to the high aerobic power training.  I am alive though, I feel healthy, and I am pushing forward, that's all that matters.  I can't back off, I have to keep moving forward. 

Yesterday was pretty tough, but I was able to keep moving through all AMRAPs.  Better news, by back felt great yesterday after going to the chiro and getting some ART and manipulation.  First AMRAP I almost forgot how to jump on a 24" box.  I wasn't using the rebound through my calves on the first few sets which made them tough on the quads.  I guess I lost this move after the surgery, and I now I have to relearn and trust it.  Double unders were unbroken until my shoelace came untied.  Rows were at 1:42 pace.

Second AMRAP was brutal on the biceps with the SDHP.  Burpees were moderate speed but consistent.  Kept this one @ 85%. 

Last AMRAP was the worst because of the TGUs.  They take so much focus and concentration, and that was something I was definitely lacking yesterday.  I slugged through it however.

Day off today.  I plan on doing a little Z1 work and then mobility for roughly 45min.  Need to loosen up quads, back, and hit the bits and pieces. 

Wednesday, February 1, 2012

Training: 1/31/2012

AM Training:
A. Snatch: 6x1 @ 80% Effort; rest 2min
B. Wtd. Pullup: 5x2-3 @ 21x2; rest 3min (53, 55.5, 56.75, 58, 59.25 (2))
C. Reverse Hyper: 3x20; rest as needed

Notes: Snatches felt horrible today.  Everything felt heavy and my brain was in a fog.  Couldn't catch anything.  Also have a bruise on my right hand that causes some discomfort in gripping the bar and in the catch.  Will have to review videos to see what the heck was going on today.  

PM Training:
20min AMRAP:
Grace (30 Clean and Jerk w/ 135lbs.)
Cindy in time remaining (5 Pullups, 10 Hand Release Pushups, 15 Squats)
Rounds: 15 + 5 Pushups

Notes: Was pretty fried before this workout.  I was thinking of all kinds of excuses not to train, but I know that this is just my brain trying to protect my body.  No dice Brain, I want this to happen.  I need to keep pushing in order for my body to adapt.  To make 20min AMRAPs my bitch.  To make lifting heavy after aerobic training no big deal.  I just have to keep my head down, shut my ears to the bad thoughts, and move forward.

Planned on hitting Grace at around 85% intensity so that I could get right into Cindy.  I think I paced it reasonably well since I was able to get right into the rest of the workout.  Haven't done Cindy in quite some time (especially since I am much bigger than when I did 30 rounds in Sept. 10') so I didn't really know how to pace it.  I did hand  release pushups since this is the standard now a days and it is still a goat of mine.  Low back started to tighten after a few rounds, so this seemed to be my biggest limiting factor, even over the breathing.  Was able to put the hammer down on the last 2-3 minutes and crank out some good reps.  Felt good once it was all finished.