Saturday, March 31, 2012

Training: 3/31/2012

Workout #1:
AMRAP 90sec:
245lb. Fat Bar Deadlift
Reps: 25

rest 2 hours

Workout #2:
100 Pullups
100 HR Pushups
100 Situps
100 Squats
Time: 17:04

rest 3 hours

Workout #3:
400m Run
15 OHS (155lbs.)
30 Burpees
15 Thrusters (155lbs.)
100 Double Unders
15 Ground to Overhead (155lbs.)
Time: 13:11

Notes: Woke up at 8am and had 4 oz. smoked salmon and 1 cup sweet potato fries.  Worked for 2 hours then warmed up for the 3 workouts.  I figured that my first warm-up should get me ready for the rest of the day.  Hit some row sprints, ankle/hip mobility and then warmed up my deadlift.  Didn't really have a pacing strategy just wanted to go as fast as possible.  Hit sets of 5 throughout (only one I broke my timer stopped).   My butt was on fire after this one.  Hit the airdyne for 6 minutes afterward and then had a shake.

Second workout, I warmed up with 4 sets of 30sec light KB swings, airdyne, and box jumps.  Strategy going in was to break up reps in to chunks and not get too fatigued in any movement.  Hands were aching a bit after the pullups.  Pushups were tough.  Burned out pretty quickly on the hand release.  Thought of going with conventional pushups, but I know I will never see them in competition.  Situps were better than usual, and the squats were smooth.  Hit a 10minute airdyne afterward with some 10sec intervals to clear of the body of stale blood.  

During the 3 hour break, I had two scoops of BCAA and just relaxed.  A half hour before the third workout, I began with a basic dynamic warmup and then some ankle mobility.  Warmed up my snatch and overhead squat, then hit the final workout.  I was apprehensive going into this workout because I am accustomed to doing weightlifting workouts in my weightlifting shoes.  Because of the running, I chose to wear my running shoes.  Unfortunately is was thunder-storming so my feet were sliding everywhere within my sneaker.   Wanted to go unbroken on the overhead squats, but I lost balance on rep 11.  Churned away at the burpees and then hit the thrusters.  Thrusters were heavy but my left wrist was the limiter here.  Could only string together sets of 2 and 3.  Double unders were broken, and then went as fast as I could on the final 15 ground to overhead.  Finished the day off with another 10minute airdyne with some intervals for 10sec.  

Good effort today.  Felt darn good with the fueling.  I was a little hungry all day, which I think is a good thing.  Energy levels were good throughout, even without caffeine.  Didn't want to go with caffeine because the workouts were longer than 10minutes.  

Friday, March 30, 2012

Training: 3/30/2012

Power Snatch (95lbs.)
Time: 7:38

Notes: Hit this one at 1:30, after my noon teaching.  Warmed up with some row intervals and then some dynamic mobility.  Built up to 125lbs. and then hit 5 TnG reps and 10 burpees to get some "breathing" going.  Didn't have much of a pacing strategy going into this one.  Thought it would be a fast lactic tester but my shoulder burned out pretty quickly.  Hit 14 power snatches, then took a quick breather to prevent my forearms from burning out.  My neck actually spasmed on the first set, so I was battling that throughout the rest of workout.  Kicked up onto the wall, and I knew this would be a different workout than I had originally planned.  Hit sets of 3 and 4 on HSPU.  Don't know what to think of this workout, did the best I could.  It is what it is.

First workout of a competition-style weekend.  Three workouts tomorrow, and one on Sunday.  Need to hone cooldowns, sleep, and fueling.

Wednesday, March 28, 2012

Training: 3/28/2012

AM Training:
7min AMRAP @ 85%:
3 Muscle Ups
6 Box Jumps (30")
9 Wall Balls
Results: 6 Rounds + 3 Muscle Ups
------Rest 5min
1mile Run @ 85%
Result: 7:04
-----Rest 5min
7min AMRAP @ 85%:
5 Wall Walks
40 Double Unders
100m Run
Results: 4 Rounds
-----Rest 5min
1 mile Run @ 85%
Result: 6:50

20 min Z1 Run

Notes: Had moderate energy going into this workout, after all, yesterday was a tough day of training.  I knew as soon as I got warmed up, I would start to feel better.  I warmed up with 3 sets of 1min jump rope/airdyne/row and then hit the workout.  I hit the muscle ups with a false grip, but I made sure not to pull with my arms until the kip was complete.  This made a WORLD of difference.  Muscle ups finally felt smooth and close to effortless.  Big confidence boost here.  Mile runs felt good.  Didn't want to push too hard because the efforts were supposed to be 85%, and I didn't wanted to focus on using aerobic power as much as possible, not lactate.  

Iced bathed after the afternoon run.  Hip is a bit sore, but feeling good otherwise.


Tuesday, March 27, 2012

Training: 3/27/2012

AM Training:
A. Build to 1RM Clean (265,277(f))
B. Build to 1RM Front Squat (265, 290 (f))
C. EMOM 5 Cleans for 10min w/ 160lbs.

PM Training:
Airdyne 1mile (2:19)
rest 15min
1k Row (3:21)

Notes:  Legs are still shot from Saturday.  Brain is still a little fried too.  Form felt good today but the legs just weren't there for heavier weights.   My left hip flared up too so the front squats had no pop.  Wasn't displeased, just wasn't there today.  The 10min EMOM went well though.  I was very nervous going into this because I have never done high rep cleans before, and I was sure that I would get roasted here.  I felt great during it though and did all reps unbroken.  This is definitely a confidence booster going forward.

Rested about 3 hours before the PM workout.  I did a 1k row at 70%, foam rolled, and then hit the Airdyne.  I have never done a 1mile airdyne so I wasn't sure how long it would take.  I think I averaged about 420 watts during the mile and I think I paced it well.  As for the row, I broke it into 200m splits and tried to drop the splits from set to set.  I started at 1:45 and then finished around 1:36 to avg. about 1:40 for the 1k.  I was pleased with the effort.  Another day closer to regionals, have to keep grinding......

Sunday, March 25, 2012

The Dunes

As I wipe my brow and take one more step I look around and see that there are no more trees around.  I am instead surrounded by large sand dunes.  The wind is blowing and I hear sand crunching and turning, sounding like distant earthquakes.  I take a look down at my hands.  They have wounds on them.  They are hardened and firm like leather.  A carpenters hands.  The woods have hardened my hands as I broke through branches, chopped through brush, and crawled through the muck, and now I stand in the soft sand and only 59 others are standing around with me.  Some have been beaten down horrifically by the dark woods, having to go back to the start many times, retracing there steps.  Others took more efficient routes to get here.  No matter though, regardless of the path taken, or who broke through the forest first, 60 still stand on the brink of The Dunes.

Though The Dunes are only a 5 week hike, they contain obstacles and obscure paths that can lead even the strongest competitor astray.  The Dunes are a wet stone that will hone and sharpen me to a fine edge.  The next few weeks will be rough, but I must focus on how to become even more efficient, how to recover properly, my pacing, fueling, and sleep.  

I hear another crash, but it is not an earthquake this time, it is the sound of waves in the distance. For just beyond The Dunes lies the next test....The Ocean.  The Ocean is where the men will enter to swim across to the Land of Luck.  The competitors must remember, the farther they swim from shore, the farther they have to swim back if they get scared or they are overcome with exhaustion.  I don't plan on saving anything for the swim back......

Training: 3/25/2012

30min Swim Practice (stroke work, drills + 500m total swimming, recoveries with chest underwater)

Saturday, March 24, 2012

Testing: 3/24/2012

Workout #1
Open WOD 12.5:
7min AMRAP:
3 Thrusters (100lbs.)
3 CTB Pullups
Reps: 140

rest 2 hours

Workout #2:
1000m Run
30 HSPU (hands on 25lb. plates abmat in middle)
1000m Row
Time: 9:18

Workout #3:
4min AMRAP:
10 Burpees
20 Double Unders
Rounds: 6 Rounds + 4 Burpees

Notes:Went to bed at around 10pm last night and was able to get about 4 or 5 hours of sleep and felt pretty good when I woke up.  I ate about 4oz. smoked salmon, 1/2 cup sweet potato, and 1/2 cup strawberries.  Warmed up with short airdyne sprints, mobility and then hit a few sets of heavy thrusters and burpees to get some lactate flowing.  I got 126 reps last year on this workout, so I was excited to get after this one.  Wanted to have 1min left to hit the set of 21.  Felt good and thought I paced this workout well.  Both movements felt good.

Second workout was the first workout from last year's regional.  Legs and shoulders were a bit roasted from the first workout but I put my best foot forward.  Did the 1k run in 4min and then did the HSPU 15,10,5.  1k row was at 1:47ish pace.  

Last workout I warmed up with some airdyne and jump roping, then a little mobility.  Wanted to hold a standard on the burpees so it slowed things down a little.  Need to be confident in doing double unders under high heart rate.  Had post workout shakes and sipped on BCAAs throughout the day.  Felt good with this.  No stomach upset on any workouts.  

Friday, March 23, 2012

Training: 3/23/2012

2k Row @ ~90%
Time: 6:59.6

Notes: This was the first time I have every rowed a 2k for time (or at least I can remember).  I have done 2500m before, 1k, 5k, and 1 hour, but never 2k.  Plan going in was to go negative splits starting at 1:44, then descending from there.  Wasn't in the cards today, and by the 1k mark, I was hurting.  Kept it right around 1:45/1:46 for the last 1k and was pleased to go sub 7min for my first 2k attempt.  The limiter here was MY QUADS.  I was seized up for a good 2 or 3 minutes afterward.  Lungs were fine but I did feel a bit of firebreath afterward.  Tomorrow I have a triple (starting with Open WOD 12.5) so I need to stay fresh and prepare for a solid performance tomorrow.

Thursday, March 22, 2012

Training: 3/22/2012

A. Power Snatch + OHS: 5x1+2; rest 5min (165,175,185(f+make), 190, 195 (f+make))
B1. Press: 3,2,1,3; rest 2min (165,185,200(f), 172.5)
B2. Chinups: 3,2,1,3; rest 2min (60,70,85,70)

Notes: Lousy night's sleep last night.  Had anxiety from knowing the workout.  Left me with low energy this morning and unable to get fired up.  Hopefully I will be more at ease tonight.  

Despite the lack of focus, I was still able to put together a pretty good workout.  Failed a couple of times on snatches, but they were right there so I quickly hit them.  Failed on 200lbs. again on press.  This has been something I wanted to do from quite some time.  Definitely didn't have it for that today.  Chinups felt very good.

Wednesday, March 21, 2012


"We do not receive wisdom, we must discover it for ourselves, after a journey through the wilderness, which no one else can make for us, which no one can spare us, for our wisdom is the point of view from which we must come at last to regard the world."
                    -Marcel Proust

Tuesday, March 20, 2012

Training: 3/20/2012

A. Front Squat: 6x2 @ 10x0; rest 60sec (190lbs.)
B. Power Cleans: 3x3; rest 3min-leave some (225,235,235)
C. Back Squat: 3x1; rest 3min (90%-speed) (295,315,340)
D. Row: 3x300m @ 75%, 85%, 100%; rest 2min (1:00, :58, :50.8)

Notes: Still deloading and I am fighting the taper bug.  I want to start smashing things.  I am feeling generally fatigued in the gym, but I know this is just my body recovering, trying to stop me from getting back into things.  In a workout like today I really need to hold back a little because I know my muscles can go farther than my tendons will allow me to right now.  Left hip is still inflamed but I was still able to put up a heavy back squat pretty easily.

Monday, March 19, 2012

Training: 3/18/2012

4 sets:
300m Row
3/3 TGU w/ 20kg
15min Mobility
4 sets:
300m Row
3/3 TGU w/ 20kg

Notes: Nothing really out of the ordinary here.  My left periformus is realy really tight.  I got in there with a softball but I think that now that I am engaging my butt more, I need to stay on top of this in my usual mobility.  Looks like I pretty much solidified a spot to regionals with this last workout.  Deloading this week (I hate deloading, makes these workouts seem unimportant).  Let's see how I do on this final workout.  It will set the tone for the next few weeks.

Saturday, March 17, 2012

Training: 3/17/2012

AM Training:
A1. HSPU-Hands on 45lb. plates: 3xAMRAP(-1); rest 2min (10,11,11)
A2. CTB Pullups: 3x25; rest 2min (UB,UB,UB)
B. 7min Pistol Practice
C. 5min AMRAP 10m HS Walk (6)

PM Training:
3 sets @ 95%:
30sec Airdyne
20 KB Swings (32kg)
Times: 1:11 (all rounds)-22 cals/round

Notes: Didn't have a ton of energy today.  Haven't slept well the past couple of nights and now that I am de-loading I feel a little less motivated than usual.  Tough to stay pumped for these workouts.  I used our slick bars for my first set and it threw my rhythm off and taxed my grip.  Pistols felt okay today, but now I have to be able to rep these out fluidly.  Handstand walks were okay but my left wrist started to bother me.

I did the second workout at about 5pm, and energy level going in was low but my body felt okay.  Held around 650 watts on airdyne and did all KB swings unbroken.  Need to get kettlebell farther back on swings.

Thursday, March 15, 2012

Open Wod #4

12min AMRAP:
150 Wall Balls
90 Double Unders
30 Muscle Ups
Reps: 261

Notes: I took an epsom salt bath last night at around 9:30pm.  Got in bed at about 10pm and just laid back and relaxed.  I was thinking to myself, "My brain cannot stay on all night, eventually I will fall asleep."  I might of nodded off a couple of times but it could have just been some deep hallucinations.  I got out of bed at 4am and took some magnesium and then headed back to bed.  I think I fell asleep at 4:45 and then woke up at 7am.  I felt good, so I got up out of bed.  I think this was the right decision, didn't take any sleep aids, and was able to get a few hours of sleep without feeling hung over the next morning.

Ate a small salad with some chicken at around 7:30am and then headed to the gym to warm-up at 9am.  Took my pre-workout supplement at 9:30am and then hit a 5min Airdyne sprinting the final 8sec on the bottom of the minute.  After, I did some hip, ankle and shoulder mobility.  I broke out some 35lb. dumbells and did a couple sets of thrusters into double unders.  I was feeling week but I knew this was just adrenaline.  

I intended to go 5x30 wallballs, unbroken double unders, and then go doubles every 20sec on the muscle ups.  The only thing that changed was I broke the last set of wall balls into 20/10 so I prevented myself from red-lining going into the double unders.  Shoulders were feeling it after the wall balls, but I knew it wouldn't get any better so I pressed on.  I went unbroken on double unders and they felt very good.  

Went right into muscle ups even though my heartrate was jacked.  I knew I would get some rest after the first set, so I just pushed.  I missed one muscle up with about 2minutes left and then one at the very end with 6sec left on the clock.  In hind sight, I wish I took 6 more seconds before going for the last double.  That is very very frustrating but it's something I definitely have to learn from.  Looking back at the video, I feel I paced this workout very well, and the most I could have done was 22/23 reps.  I will take it.  One more week to go, tough training coming this weekend, time to eat, rest up, and refocus.  

Tuesday, March 13, 2012

Training: 3/13/2012

AM Training:
A. Clean and Jerk: 3x1.1.1; rest 7min (245,250(2),250)
B. Power Clean: 6x5; rest 45sec (135,155,175,185,195,205)
C. Back Squat: 3x3 @ 20x0; rest 3min (225lbs.-speed was focus)

PM Training:
Row @ 95%:
6x250m; rest 5min (practice skills between sets)
1. :42.4
2. :42.2
3. :42.8
4. :43.3
5. :43.8
6. DNF

Notes: Woke up early to meet a client and then hit this workout after have a light meal (4 oz salmon + pear).  Legs are still a bit tired from the last weekend but my technique was pretty on.  Missed the third CnJ on the second set, but came back to hit all three on the next set.  All power cleans were unbroken and felt smooth.  Wouldn't mind seeing these in the future.  

In the afternoon I hit the row workout.  I was going at about 95% but I couldn't maintain the intensity, so I called it a day after the 5th set (even though every part of me wanted to finish...don't want to not finish a workout).  Back and legs were just fatigued from the morning session.  Maybe more rest time would have helped.  

Monday, March 12, 2012


I have been working with some of my athletes as of late on their olympic lifting technique.  I think this is far too overlooked in programming for crossfitters, and I find myself assuming that the technique will get better with more exposure to the movements.  This ends up biting me in the ass (this is Liz Duffy with a 155lbs. PR clean at a bodyweight of 110lbs.)

For most, MOST crossfitters, they cannot achieve good technique without private lessons or professional coaching.  There are those however, who take is upon themselves to become good lifters.  They are meticulous in their training, film everything, watch/read every article and clip on the internet on lifting and then they spend hundreds of hours perfecting their technique.  These are the athletes who become good coaches, because they have been through the process and can articulate how the lift should feel.  These athletes are usually successful in achieving good technique (relative to professional weightlifters).  There are others (ie most professional/amateur crossfitters) that get away with subpar technique because they are A: strong B: they rarely have to move loads that require better than okay technique.  This was true up until the more recent workouts.  Take Open Workout 12.2 for example.  Rich Froning squared off against Dan Bailey in a head to head snatch battle.  Both of these athletes are by far and away better than most crossfitters in the world, but what the workout came down to was technique.  Rich was more technically proficient than Dan and it was enough to best him by a few reps.  A quick look at Bailey's technique will show that he never gets the bar back into his hips, he initiates extension way too early, and pulls bar up with his arms; and this is a guy who finshed top 5 in the world at the 2011 Crossfit Games!  On the other hand, every snatch that Rich pulled looked the same from 75lbs. all the way up to 210lbs..  He looked like he could have done it all day.  When you combine very good technique with THE BEST engine in the game, you get a dominating performance that no one else in the world could best.

Ranting aside, I can see why the olympic lifting community wants to vomit every time they see a crossfitter "PR."  It's usually some kind of early pull/weird bar bath/miraculous that they are alive moments.  Whereas when professional lifters PR, it looks like one of their warm-up snatches (in terms of sequence, speed of pull, etc.).  See here:

Training: 3/11/2012

Swim 25y
rest 60sec
(10min rest between sets 15-16)
Time: avg. 17sec

Notes: I was a little apprehensive about getting in the pool because my technique has been a bit off lately, so I spent a good 15minutes going through some drills and figuring some things out.  It turns out I was not rotating enough on the drive through the water.  And when I changed that, I was sinking too much.  So I turned more and kept that hand shallow and everything became effortless again.  The only adjustment that must be made is that when going fast, it is a higher tempo so there is less rotation.  All in all I felt very good leaving the pool.  

Side note: I recovered with my chest underwater on the second set of 15 and this was definitely more difficult.  The compression of the water on the chest made taking deep breaths feel as if there was a vice grip on my ribs.  I will definitely be doing this again.

Saturday, March 10, 2012

The Dark Woods

The last interval I visualized the idea of distancing myself from the pack...."come and get me."  AJ introduced this to me, and I need to keep this as my montraChampions don't do the chasing, they are always being chased.  Make others suffer by making them hang with you.  This cannot start on gameday.  This must be cultivated during training.

This ends the third week of sectionals and I am right where I want to be.  I can almost see the other side of the dark woods.  The forest was very thick on the way in, but now it has thinned and when I look around, I see familiar faces surrounding me, one of them is my teamate AJ.   He has been destroying himself over the last few months, caring not for the woods but for the ocean just past the woods, and even the desert that sits past that.  I have been growing my flippers too, biding my time and waiting for the swim.  There are others in the woods as well, carving their way through.  They swing their axes furiously as they too make their way through the forest, singing loud songs  and losing their shirts in the process.  Maybe they sing loudly and bare there muscles because they are afraid of the woods, but I can see their fear as if it were a scar on the center of their foreheads.  I don't care about these frauds or the woods, for they don't realize in the process of ripping down the forest as they walk through, they are getting smaller and weaker, wasting their time on something that really doesn't matter all that much.  They don't see the ocean that waits on the other side of the forest and it lurks with more obstacles than they could imagine.  This is where those who have been honing there skills and sharpening themselves like razors will float, and those that have been following the bald bearded wizard will sink like heavy stones.  

We only see the giants true size and power when it is standing up tall, but it doesn't grow from standing all day.  It grows from getting used to beating itself down.  Getting meaner and more powerful every time it gets pounded with a tough workout like a watchman's nightstick.  Then when the time is right, the giant will stand and smash those that stand in it's way.  Only when the time is right will we see the giant's true power...............      

Training: 3/10/2012

Deadlift (315lbs.)
Muscle Ups
Time: 2:59

rest 30min

AMRAP 8min:
Wearing 45lbs.
(fraction as you like)
Reps: 92

rest 2 hours

3 sets @ 95%:
20 Thrusters (35lbs/h)
20 CTB pullups
30sec Airdyne
rest 6x work time
Times: 1:37,1:35, 1:33

Notes: Woke up at 7:30 and got a meal in me.  4 whole eggs with 4oz. smoked salmon and a pear.  I washed it down with some H20 mixed with 1 tsp beta alanine.  Went to work and at 11am, took 775 mg of new supplement.  

First work out was a short high intensity CP/Lactate workout.  I warmed up with 1000m row going 99% on at the bottom 10sec of each minute.  I then warmed up my lats, hamstrings and shoulders with various mobilities.  After, I did a couple of 100% intervals with KB swings and burpees to pre-load  a little lactate and to get adjusted to the elevated heart rate.  At this time the supplement kicked in and I definitely felt the difference.  It was almost a little overwhelming, having the blood pressure fluctuation.  My body still felt the effects from Thursday's workout but I hit the first workout going as hard as I could for all reps.  I accidentally did an extra rep on the second round and then failed a muscle up on my 4th round which cost me some time.  I need more touches on muscle ups in workouts.  Seems like my back fatigues very quickly on them.  Not displeased with the effort, best I could have done.  Afterward, I sipped some BCAA and kept loose for the second workout.

Second workout was more CP endurance.  I knew I could have really drilled the dips (much stronger on this movements, but I decided to mix in 5 dips with 2 pullups.  Didn't kip any reps (thought this would be detrimental to my joints and overall it's just a stupid idea to do kipping pullups/dips while wearing 45lbs.).  Kept this pace throughout and then strung together the most dips possible on my final minute.  Would have been nice to have a number to shoot for but I am comfortable with the effort.

I knew the last workout would be the toughest, and it didn't disappoint.  The supplement was still in effect even after 4 hours of taking it.  After chilling for two hours, I took a quick shower and then jumped on an airdyne and did 5min Z1 hitting a 100% at the bottom 8sec of each minute.  Hip, shoulder, and ankle mobility followed for about 15mintues.  I did a few thrusters with some lighter dumbbells and got a good sweat going.  Went unbroken on all reps throughout the workout and was able to keep the wattage on the airdyne between 500-600 watts.  

Thursday, March 8, 2012

Open Wod #3

Open Wod #3:
18min AMRAP:
15 Box Jumps (24")
12 Push Press (115lbs.)
9 Toes to Bar
Result: 11 Rounds + 15 Box Jumps + 12 Push Press + 9 Toes to Bar

Notes:  I went to sleep at around 9:45 last night.  I couldn't get to sleep so I took two melatonin at around 10:30 (thinking that taking it earlier would prevent the grogginess that I usually get).  I lay there drifitng in and out of semi-unconciousness until 3:30am.  I think I fell asleep for an hour or two at 5am and woke at 6:45am.  All in all probably 3 hours of sleep last night.  

I awoke and knowing that I was going to hit this workout early decided to keep the nutrition rather light as to not have anything in my gut.  I ate an apple and had some water and that was all.  

Warmed up with some mix modals in a 5min AMRAP @ 85% (15 Wall Balls, 10 KB Swings, 20 Walking Lunges) then I got into some ankle and hip mobility before practicing the movements for the workout.  

Thoughts for the workout were to go at 85% for as long as I could, then drop the hammer at the end.  Felt very good for the most part, biding my time and not pushing it too early.  Went unbroken on all box jump and toes to bar throughout the workout.  I broke the push press into two sets after the third set.  Think I might have been able to take a little less rest between movements, but that could have effected the work sets.  All in all I was pleased with today's effort.  I needed a good workout, and this was it. 

Wednesday, March 7, 2012

Training: 3/6/2012

A. Snatch + OHS: 4x1+3; rest 5min (165,185,190,195)
B. Every 30sec 1 Clean x 12min (225lbs.)
C. 25 Pullups + 100m Run; rest 6min (:47,:47,:47)

Notes: A little tired today.  I hit the 25min run on Monday since I didn't have time to get it in on Sunday.  This may have effected my energy levels.  My shoulders and lower back were still a little sore from the workouts from the weekend also.  Have a nice bruise above my pelvis from the snatches on Saturday, so I had to keep a towel on my belt-line so I could workout.  

Technique felt good today. I started to feel if I keep my shoulders over the bar longer, I am able to create extension without jumping backward.  The only thing that was holding me back today was shoulder fatigue.  I caught the two heavier snatches in the right position, but I had a little trouble catching them in lock out.  Feeling the way I do and being able to hit 195lbs. is very motivating.  

The cleans were pretty brutal.  Standing up 24 times with 225lbs. was tough but no misses and I felt my technique was on point here.  This was a good workout for building confidence with heavier weight on the bar.  I am able to hit a rep, take a step back, hit another rep.

All pullups unbroken and strong.  Felt like I could do 35 in a set.  Run form has been better as well.  Thoughts: don't extend lower leg and continue the forward body lean throughout stride.


Monday, March 5, 2012

Training: 3/4/2012

10min AMRAP:
10 Pulls on Rower
10 Box Jumps (24")
10 HR Pushups
Rounds: 10
---rest 5min
1mile run @ 80%
Time: 6:51
---rest 5min
5 Rounds for Time:
3 Muscle Ups
100 Double Unders
Time: 10:30
---rest 5min
2k Row @ 80%
Time: 7:32

Notes: I was a little sore and tight from the workouts from the previous day, but surprisingly it wasn't that bad.  First part I paced well and was able to constantly hit all box jumps and unbroken on all pushups.  The mile was done at 80%.  Hit 3:20 going out and then finished under the 7min (which was my goal).  Felt fine afterward and was recovered almost instantly.  Third part was a bit rough with the double unders.  The high rep double under continue to plague me.  Not necessarily because they destroy me cardiovascularly, but because of the burn in my lats and forearms.  This was the limiter here.  Unbroken on all muscle ups (varied grips, turned out on all reps).  Lost focus a couple of times on the row but I kept it at 80% throughout.  Goal was to do an easy 2k in 7:45 and finished in 7:32.  Felt confident after a long intense aerobic session.


Saturday, March 3, 2012

Open Wod 2 Take 2

Notes: Took the bull by the horns and redid 12.2.  I wasn't pleased with my technique on Thursday, and I felt fine afterward so I took Friday off and then decided hit the redo when I got a good nights sleep.  Looking back at the first time I did 12.2 I really wasn't efficient at dropping under the bar.  I was extending the pull too much and getting pulled forward instead of "HIPS AND UNDER."  Which I preached constantly to those I coach.  

75lbs was a breeze, then 135lbs. went well too.  I held back a bit even though the weight was going up rather easy and I was feeling confident.  With 165lbs. my lower back tightened just a bit which stopped me from really going after a mark in the high 70s.  I would rather be able to walk the next day and get 6 less reps.  Definitely a good confidence boost.  I equate it to golf: if you aren't shooting in the 60s and 70s at your home course, don't plan on going that low when you are playing on the PGA.  Same thing with these workouts.  You have to be able to put up descent scores (even if overreaching) and not 100% fresh (who is at this point really?).

I have the ability in me, I just have to trust the technique, relax, and go after it.

PM Training:
3 sets @ Max Effort:
150m Row
15 KBS (32kg)
15 Burpees
150m Row
rest 6min
Results: 2:17, 2:21, ~2:30 (fumbled on the rower)

Notes:  Boy did this hurt.  My hands were a bit beat up and ripped from the open workout, but I was able to patch them up and complete this workout.  Hit about 15min mobility and warmup with some jump roping and then got under way.  The KBS were tough and got my HR jacked.  Burpees went okay but definitely burned out my quads which made the last 150m row BRUTAL.  With the incomplete rests, it was definitely difficult to maintain intensity from set to set.  Just had to hold on and ride the waves of pain.  

Thursday, March 1, 2012