Wednesday, January 30, 2013

Training: 1/30/2013

HRV: 102 (+3/green)
HR: 47


A. Squat Clean + Jerk: 8 x 2,2,2,2,1,1,1,1; rest 3 min (205,225,235,245,265,270,275(f),275(f))
B1. One Arm DB Torso Row: 4 x 8,6,4,8 @30X0, rest 90 sec (60,70,90,70)
B2. GHD Situps: 4 x 25, rest 90 sec (unbroken x 4)

Notes: Felt good this morning.  Got some treatment at Atlantic Grove Chiropractic and then went to the gym to warm-up.  I haven't been really "fired up" during my weight training sessions lately.  I have very good energy consistently, but nothing over the top.  I don't really mind however since I get more consistent training, but its just odd to me.

Cleans were feeling pretty darn good today and the technique was sound all the way up until 270lbs.. I felt myself getting pulled forward at 275lbs., causing it to be a hair forward and preventing me from getting a good bounce out of the bottom (I am getting crushed and stuck in the hole).  Obviously, with the drubbing my lower body has taken over the last 48 hours, I will take 270lbs., but I just can't seem to get over this hump in my squat clean.  I take solace in the fact however that I have not squat cleaned in over 3 months, and that my form is definitely improving.  I think I just need some more exposure.  

SA rows felt good.  Focused on using the scaps here.  GHD situps felt good today.  Figured out that the knees need to be flexed when extending back the entire time.  Then extended when you get back up.

Tuesday, January 29, 2013

Training: 1/29/2013

HRV: 99 (+3/green)
HR: 49

AM Training:
Row 5k @80%
Time: 19:47 (1:58.8 pace)

Notes: got up early and hit this workout after having a shake.  Hit a quick 500m row, a little bit of foam rolling but then I warmed up with some KB swings and this actually felt really good.  The heavy KB made the first 1k a brease and I was effortlessly pulling my target pace.  The next 1500m hurt, not because it was hard, but it was tough to hold a pace that was teetering on 80%. Last 2k was much better and I was able to "Hanlin" this going negative splits each 500m.  I walked away from the workout feeling fine, though a couple hours later I felt sleepy and tired and took a quick nap.

PM Training:
Airdyne 50 cals @85%
rest 90 sec 
x 8 sets
Results: 2:10, 2:10, 2:05, 2:10, 2:10, 2:10, 2:05

Notes: got to this workout about 5 hours after my first one.  Warmed up with a little airdyne, then mobility, and then did 30sec/30sec thrusters increasing the weight for 4 sets (just getting some touches on areas I want to get better at).  After the first interval I knew that my quad fatigue was going to be the limiting factor here.  They were just roasted from the day before, along with the row in the morning.  Breathing was not an issue here, just muscular endurance (HR was back down to resting in about 60sec).  I found that if I tried to hold a wattage throughout, focusing on increasing and decreasing effort to stay at the same wattage, I had the greatest success.  Felt good afterward and recovered quickly.

Monday, January 28, 2013

Training: 1/28/2013

HRV: 96 (-3/amber)
HR: 58


A. Front Squat: 6 x 3,2,1,3,2,1 @20X2; rest 4 min (260,275,297.5,275,300(1),302.5(f))
notes-take it easy on the 1st wave, heavier on 2nd
B. Power Clean clusters: 3 x 2.2.2; rest 20 sec/3 min (225,230,232.5(4))
C. Back Squat: 2 x 6-8,12-15 @30X0, rest 2 min (265(6),225(8))

Notes: Woke up and felt good today.  Got the gym and hit the workout after some mobility and dynamic stretching.  Played it conservative on the first wave of front squats but made sure to go heavy enough so that when I made my jump on the next wave, my CNS would be prepared.  297.5 didn't feel too bad.  I have been wanting to break the 300lb. mark for a long time on my front squat.  Now I have to keep getting bigger from here and not get complacent or afraid to go bigger.  I have more in me, I just have to train it out.

Power cleans felt good today but my legs were a bit jello-y after the front squats.  Wasn't dropping under the bar cleanly after the pull and the legs were splitting a bit.  My bar wasn't spinning very well either.  Turns out that the collars were bone dry and in need of some grease, spinning well now (thanks maintenance man!).  Didn't have much left by the back squats.  Barely got 6 on the first set, from there it was a struggle with my lower back on fire.

Rest Day: 1/27/2013

HRV: 100 (+2/green)
HR: 47

Notes: Lats are sore.

Saturday, January 26, 2013

Training: 1/26/2013

HRV: 97 (-3/amber)
HR: 53

AM Training:
10min Z1 Warm-up
30sec @ 85% (tougher than last week)
30sec @ 50%
10min Cooldown

Notes: Woke up and got to the gym to hit this one.  Felt good waking up with good energy and mood.  Warmed up for 10min with airdyne, rowing, and jump rope, increasing the intensity from set to set.  Finished the 10min with 1min on airdyne at "game pace."  Did some mobility and then did BB thrusters to get the quads warm.  I hit 30sec w/ 45lbs., then 2x30sec/30sec rest with 75lbs..  I know that thrusters are a big goat of mine, especially lighter weight and higher rep schemes.  They just get my heart rate jacked.  I am going to start throwing them into warm-ups to learn how to be relaxed and breathe during them.  I also want to take the fear factor away.  I plan on getting comfortable with my most hated movement.  

I was able to keep over 425 watts for all sets on the airdyne.  The limiter was the quad burn and localized fatigue.  Breathing felt good and HR maxed out at 174 BPM.  Cooled down with mobility and biking.

-rested 6 hours

PM Training:

A. Strict Muscle ups: 3 x amrap (-1); rest 4 min (no tempo) (7,6,6)
B1. Bench Press: 4 x 5-7; rest 2 min (235,245,255,265(6)
B2. Wtd Chin Up: 4 x 4-6; rest 2 min (44,49,54,59(5))
C. Single Arm Scap Retractions: 3 x 2-3 @5 sec holds/arm; rest 45 sec b/t arms Complete
D. Seated DB External Rotations, elbow on knee: 4 x 8-10 @2010, rest 60 sec (20lbs.-10,10,8)

Notes:  Felt good going into this second workout.  I find that I have good energy in the Saturday afternoon workouts because there is just overall less stress on the weekends and I find myself hungry to get into the gym to train.  Warmed up with some mobility but also did hit some light power cleans and head-stand to handstands for about 5min.  This got me warm and got my in the mindset of moving fast and being stable throughout.  

Muscle ups felt good.  Didn't go to failure on any sets, but could have.  Bench press went okay.  Ever since I changed my bench press technique, I can't lift quite as much, but it keeps my shoulder in a better position and I don't find myself having any pain in my shoulders (something that I battled for a long time when bench pressing).  Pullups felt good today.  Was able to go fairly heavy.  

***Not sure what it is but I can't break the vertical plane on chinups.  Not sure if this is a mobility or activation thing.

Single arm scap retractions were okay.  When I start turning, my shoulder bothers me.  Noticed my left arm was harder than right.  Opening up the chest and being more square on the DB ext. really allows me to use my ext rotators.  I was FRIED after this.  Finished off my workout with some C.O.C. emom x5min @ 1.5. 

I have been itching all week for VOLUME.  I look around me and I just want to train more.  Especially when I look at my HRV and am always green.  Work hasn't been too busy either and it seems I have found a very good balance between the two.  I keep reminding myself that it was only a week ago that I was doing 15 sets on the versa climber and 30sets on the airdyne.  I will rebuild now and then prepare to get back into the hurt locker.

Friday, January 25, 2013

Training: 1/25/2013

HRV: 99 (-1/green)
HR: 52


A. Clean Grip DL off podium w/chains: 6 x 6,6,4,4,4,3 @3111 (+80ish lbs. of chains); rest 4 min (225, 245, 275, 305, 330,345)
B. Standing BB Good Mornings (cambered bar if you have one): 4 x 6-8 @4010, rest 2 min (skipped)
C. GHD Raise: 4 x 8-10 @20X0, rest 90 sec (try to keep hips in extension on pull to vertical) (BW)
D. Crosswalk: 6 x 40 sec/rest 30 sec (switch high/low hand each rest break) (2 sets: 16kg/65lbs.)

Notes: Felt okay this morning.  Still have good strength but I don't really have fire to lift fast (I suppose it's just something I haven't touched on).  Decided to have some fun warming up and I had a snatch competition with Jason.  I hit 207.5 and Jason hit 205.  Shoulders were still fatigued from all the shoulder work on Wednesday.  

Clean grip deadlifts felt pretty tough today.  Couldn't keep a good position in the heavier lifts.  My butt was shooting up but I felt this mostly in the hips and hamstrings and my lower back was fine.  

Rest Day: 1/24/2013

HRV: 100
HR: 52

Notes: Upper back is still feeling crappy, but better than yesterday.

Wednesday, January 23, 2013

Training: 1/23/2013

HRV: 100 (+3/green)
HR: 52


A. Split Jerk: 4 x 1; rest 2 min (275,285,297.5, 315(f))
B. Alternate EMOM for 10 min:
odd min- EROM HSPU (off 45lb plate) x 7 (complete-unbroken)
even min- No Ft Rope Climb, negative portion slow as possible x 15' (complete unbroken w/ variations in leg position)
C. Alternate EMOM for 12 min:
odd min- 13 GHD Situps (complete unbroken)
even min- 8 L Pullups (broken after set 2)

Notes: Felt strong today but just wasn't fired up for the workout.  I am going through a "deload" and I don't have as much fire in as usual.  I am feeling very fresh, and I want to go after it, but the volume is low, so it seems I can't build up as easy.  Also, when there isn't as much to the workouts, you leave feeling you have a lot more on the table.  I will ride this wave and unleash the krackin when I need to.

I am dealing with an upper back strain/knot.  It is tightness and pain in the rhomboid/scap levator area.  I have had this before and it's just one of those things that flares up for 2 days and then calms back down, but when it does flare up, it's tough to bring my hands over my head let alone split jerk without some discomfort.  Split jerks didn't feel quite as good as last week though I was able to go very close to my previous best.  Made a big jump today to jump over J.P for the jerk crown, but it wasn't there today.  Just couldn't get the back back, and I think it was the lack of confidence in the upper back that prevented me from getting the bar back into the right position to catch.  Oh well, another day.  HSPU felt good, as did the no feet rope climbs.  I through in some leg variations that made this a bit tougher.  

The GHD situps smoked my abs, so after the 2nd set of L-pullups, it was impossible to keep my legs in the proper position for all 8 reps, so ended up having to break them up into 2 sets of 4.  Left this workout feeling dissatisfied, but I do what I am told and trust the process.

Tuesday, January 22, 2013

Training: 1/22/2013

HRV: 99 (-1/amber)
HR: 55


10 rounds @Z1:
1 min AD
1 min Row
1 min Skipping Rope
1 min VC
1 min Run
15 min dynamic mobility work/flow

Notes: Woke up and hit the gym.  Did this with my brother and subbed sandbag pickups for versa climber since it's located upstairs.

Monday, January 21, 2013

Training: 1/21/2013

HRV: 99 (-4/green)
HR: 54


A. Front Squat: 3 x 4,3,2; @20X0, rest 4 min (heavy) (265,280,295)
B. Power Clean clusters: 3 x 2.2.2; rest 20 sec/3 min (205,225,235)
C. Front Squat: 6 x 3 @30X0, rest 2 min (moderate only, keep bar speed up) (185x6sets)

Notes: Woke up in the middle of the night and I was in and out of sleep until 7:30am.  Wasn't really tired when I woke up, but wasn't especially fired up.  Didn't have time to eat breakfast because I had a meeting.  Had a shake before my workout, but wasn't really all that hungry.  Didn't have too much time to warm-up for this workout but it was good enough to hit this workout.  

I tried to go as heavy as possible on the front squats, trying to hit weights at reps that I have never hit before.  Squat felt pretty good today, and hips felt good.  Sat back to start and then drove knees out.  Felt it in the hips and not too much in the quads (during the lighter front squats I let the knees travel farther forward and felt it more in the quads).  

Power cleans were pretty good today, but as the weight got a little heavier the catch got a little messy.  I was bumping the bar out a little and that was screwing up the turn-over of the elbows.  Didn't have too much time to warm-up with the power cleans so I think that could have thrown me off a little bit.  Either way, they are good enough for the sport of Crossfit.  Now I just have to get stronger.

Sunday, January 20, 2013

Rest Day: 1/20/2013

HRV: 102 (green)
HR: 54

Notes: Slept pretty well last night.  Hamstrings are sore!

Training: 1/19/2013

HRV: ? (wasn't working)
HR: ?

AM Training:
10min Z1 Warm-up
30sec @ 85% aer
30sec @ 50%

Notes: Felt good this morning.  Good energy and body felt good.  Quads were burning a bit, but I was able to keep an average wattage of 379 over each of the intervals (some a bit higher, some a little lower).  Good energy afterward.

PM Training:

A. Strict Muscle ups: 8 x 1 rep@very slow tempo; rest 90 sec
notes-as slow up AND down as possible, report concentric/eccentric times
B1. Bench Press clusters: 3 x; rest 20 sec/3 min (230,240,250)
B2. Wtd Chin Up clusters: 3 x; rest 20 sec/3 min (44,49,55)
C. Single Arm Scap Retractions: 3 x 2-3 @3 sec holds/arm; rest 45 sec b/t arms (complete)
D. Seated DB External Rotations, elbow on knee: 3 x 8-10 @2010, rest 60 sec (20lbs.)

Notes:  My younger brother is in town and we decided to hit this workout together.  It was good to have a stronger athlete around to give me the push on both the pullups and bench press.  I definitely wouldn't have gone as heavy as I didn't if he wasn't pushing the weight up each time.  It wasn't necessarily a competition thing, it was more of a belief in my mind that I should be able to do heavier weights.  Second exposure to bench press in a while, so it was more comfortable this week than last week.

Chin-ups felt good, but it just seems stuck at the top.  Not sure what's going on here.  Scap retractions beat up my hands.  Ext rotations felt good.

Friday, January 18, 2013

Training: 1/18/2013

HRV: 104 (+5/green)
HR: 48

A. Clean Grip DL off podium w/chains: 6 x 7,7,5,5,5,4 @3111; rest 4 min (+80lbs. chains) (205,225,245,275,295,315)
B. Standing BB Good Mornings (cambered bar if you have one): 4 x 6-8 @4010, rest 2 min (75,95,105,115)
C. GHD Raise w/band: 4 x 8-10 @20X0, rest 90 sec (BW x 4)
D. Crosswalk: 6 x 30 sec/rest 30 sec (switch high/low hand each rest break) (65lbs./12kg)

Notes: Didn't get a great nights sleep.  Woke up early and felt okay, just not well rested.  I was slated to take an epsom salt bath last night but I forgot.  

Got to the gym and warmed up thoroughly because the temperature dropped a good 20 degrees.    Left glute has been bothering me since Wednesday but it really didn't give me too much trouble today.  Haven't done deadlifts with chains before, so I made sure to set things up properly and warm-up to working weights.  Clean gripped deadlifted with shins forward a bit, focusing on sweeping the bar into the hips, rather than setting up with vertical shins and using a powerlifting deadlift.  

Didn't feel the good mornings anywhere but the core and lower back.  Odd.

GH raises felt good.  Couldn't use band without overly engaging lower back, so kept it to body weight.  

Crosswalks felt good today.  Shoulders were able to get back and stay back in a good position.

Thursday, January 17, 2013

Rest Day: 1/17/2013

HRV: 99 (green)
HR: 56

Notes: Finally got the HRV working today.

Wednesday, January 16, 2013

Training: 1/16/2013

HRV: ??? (wouldn't pick up heart rate)
HR: 48

A. Split Jerk: 6 x 2,2,2,1,1,1; rest 2 min (265,275,275,285,295,305)
B1. EROM HSPU (off 45lb plate): 4 x amrap(-1); rest 105 sec (8,8,8,8)
B2. No Ft Rope Climb, negative portion slow as possible: 4 x 15'; rest 105 sec (good)
C. Alternate EMOM for 12 min: (complete unbroken)
odd min- 10 GHD Situps
even min- 7 L Pullups

Notes: Woke up today and took my HRV.  Unfortunately, even while sitting up, the HRV wouldn't pick up my heart rate.  It was reading it at 106 BPM.  I took my heart rate by hand and it was at 48 BPM.  I suppose with all of the aerobic training my parasympathetic nervous system is getting my HR very low when I sleep.

Felt okay at the gym today, not especially fired up because I haven't jerked in a while and the last time I did, I was terrible.  I was watching some videos this morning and doing some reading and I decided to simplify everything.  Down, up, down, head through.  I have never looked at my jerk from the side before.  On the drive I was getting slightly forward.  As soon as I did that, it felt much better.  Also, I needed to get the bar back more.  In the lighter weights I was, but as it got heavier I stopped being as agressive.  I hit 305, but then went at it again and really committed to getting the bar back.  Locked it out, and I was pumped.

Moved on to the HSPU and they felt money.  Kept a good body line, elbows in, and kept good positioning throughout.  Rope climbs felt easy.

No problems on the EMOM.  Tough to hold legs on the last few set because my abs were getting fatigued.  A plus though, no lower back pain during GHD situps.  Just need to remember to keep the butt on, and ribcage down.

Tuesday, January 15, 2013


HRV: 104 (+3/green)
HR: 50

Warmup 10 min @Z1
Versaclimber 2 min @85%aerobic/rest until HR returns to 130bpm x 15 (track rest time)

Notes: Woke up around 6:15 am.  Didn't really have any sleep disturbances through the night, but I had a few trippy dreams.  Woke up showered, drank my shake, and headed to the gym. 

I was in fairly good spirits despite the fact that I knew this was going to be a long and tough workout.  Warmed up with 10min of mixed modal Z1 and finished off with 3x30sec double unders/30sec rest. 

Didn't go too hard in the first couple of sets because I knew I had a bunch of intervals to do.  Stayed fairly consistant in all reps and sets.  Rest times increased from set to set and maxed out at 1:38 (quickest was 44sec).  Kept repetitions around 152 steps total.   

My feet went numb around set 12, that wasn't so cool.  Felt good afterward with good energy. 

9 rounds @Z1:
1 min AD
1 min Row
1 min Skipping Rope
1 min VC
1 min Run

Notes: Felt pretty good during this session.  Felt grumpy afterward.

Monday, January 14, 2013

Training: 1/14/2013

HRV: 101 (green)
HR: 53

A1. Front Squat: 8 x 3 @30X0, rest 2 min (building sets, only last 3 tough) (215,225,235,245,255,265,275,285(2))
A2. Tucked Cranks: 8 x 3 @2121, rest 2 min (8x3)
B. Power Clean: 3 TnG reps EMOM for 12 min - moderate (165,175,180,185,190,195,200,205,210,215,220,225)

Notes: Got a good night's sleep last night.  Went to bed at about 10pm and didn't open my eyes until 7am.  Got up, ate and then prepared for my workout.

Made sure my glutes were active and my hips were loose before today's workout.  Going into this, I felt my lats were still smoked from Friday's snatch grip deadlifts.  I was fired up to squat today.  The gauntlet has been laid down.  If I want to make it in this sport, I have to get to a 315 clean.  I know I can do this, but it is going to take time.  I am prepared to take the time and work hard to achieve this goal.  Just have to keep the progress going.

Power clean technique felt very good today.  I focused on keeping the arms relaxed, staying over the bar, and waiting to bring the hips throw after the redirect.  Felt good after the workout.  

Rest Day: 1/13/2013

HRV: No strap

Notes: Not the best night's sleep.  Working a lot this weekend on lifting technique.  Hope it pays off.

Saturday, January 12, 2013

Training: 1/12/2013

HRV: 99 (+1/green)
HR: 57


10 min AD/mixed mobility warmup
Airdyne 30 sec @85%/30 sec @50% x 25
AD 10 min @Z1

Notes: Woke up this morning feeling very good.  Got a solid night's sleep and was motivated to get out of bed and get to training.  I did some mixed modal Z1 work to warm-up, increasing the intensity just a bit each round to prepare the legs.

The first 5 sets of 30sec on the Airydne, I held about 350 watts.  The legs and body felt great so I kicked it up incrementally from there.  I felt much better than last Saturday and my heart rate stayed much lower (didn't go over 163 BPM).  Was holding over 400 watts for most sets, and it it felt fine in both my lungs and legs.

A. Strict Muscle ups: 6 x 1 rep@very slow tempo; rest 90 sec
notes-as slow up AND down as possible, report concentric/eccentric times
B1. Bench Press clusters: 3 x; rest 20 sec/3 min (225,225,230)
B2. Wtd Chin Up clusters: 3 x; rest 20 sec/3 min (44,44,49)
C. Single Arm Scap Retractions: 2 x 2-3 @3 sec holds/arm; rest 45 sec b/t arms
D. Seated DB External Rotations, elbow on knee: 3 x 8-10 @2010, rest 60 sec (20lbs.x3)

Notes: After coaching, I went hope and ate before taking about a 45 minute nap.  When I came to I got up prepared by things and then headed back to the gym for my second workout.

I made sure to warm-up the shoulders and lats thoroughly for this workout.  I also warmed up the mind as well, since this was going to be a heaving "brain-training" workout.   

Warmed up with some clap pushups and strict pullups with some mobility also.  Felt very good before and during this workout.  Not jazzed up, but just strong and calm.  The way one is supposed to feel after eating and resting properly.  Strict muscle ups were ROUGH on the elbows.  That transition over the rings really put a lot of pressure on the underside of my elbow.  When I sped this aspect up, the pain decreased.  Bench press and chin-up clusters were tough.  First couple of sets were fine but the last one was a grinder each time.  I will definitely go heavier on the chin-ups next time.  SA retractions were okay but my hands are beat up.  DB ext. rot. felt good.  Focused on the muscle of the back of the shoulder.

Busy day today.  Interested to see how I feel tomorrow.

Friday, January 11, 2013

Training: 1/11/2013

HRV: 98 (-1/green)
HR: 57

A. Snatch Grip Deadlift: 10 x 6 @40X0, rest 45 sec (205,205,200,195,185,165,160,155,145,135)
notes-descending sets as last week
B. Seated BB Good Morning: 5 x 4-6 @4010, rest 2 min (95,110,120,135,145)
C. Reverse Hyper: 4 x 6-8 @2012, rest 2 min (60x4)
D. Crosswalk: 8 x 30 sec/rest 30 sec (switch high/low hand each rest break) (16kg/65lbs.)

Notes: Woke up at 3am and didn't get back to sleep until around 5am.  I am thinking this might have been a blood sugar crash from eating too many carbs for dinner (ate a bunch of french fries 1 hour before bed).  Was a bit tired this morning, but nothing crazy.

I was not looking forward to this workout, knowing how much pain I was going to be in during the deadlifts.  I threw my new Shadyhook Elementary School shirt on and I had a little extra motivation (thanks again Adam).  Warmed up with some glute activation drills and some snatch pulls working up to my first set.  From the first set, I felt that my back still hadn't completely recovered from the previous week.  I told myself however, "No retreat, no surrender.  That is Spartan Law."  If I was going to stop, it would be because I either passed out, or I snapped in half.  Thankfully I was only subjected to immense pain today, nothing else.  

At around the 4th set, my back began to lock up regardless of the weight on the bar.  I had to lengthen out the rest time on a few sets due to changing out the weights and rolling out my lower back with a baseball to unlock my lower back.  After the deadlifts, my lowerback was tight and on fire, but I bit the bullet and massaged with a softball for 2 or 3 minutes to loosen up the muscles of my lower back.  It felt okay afterward.  No pain in the hips or SI joint, just in the spinal erectors.  

Hit the seated good mornings afterward, and I didn't seem to have too much of a problem here, though I still don't feel these in the hams or glutes.  Just lower back.  On the reverse hypers I focused on using the entire posterior chain and they felt good today.  I was able to increase the weight and stay with good technique.  Increased the weight on crosswalks.  They were more difficult this week.  I noticed a pinch on the top of my shoulder with the KB overhead.  Thankfully, this workout is behind me.  It would be easy to look ahead, but I have to take one workout at a time.......

Thursday, January 10, 2013

Rest Day: 1/10/2013

HRV: 99 (-/green)
HR: 56

Notes:  Went to bed at 9:30pm and woke up at 7:30am.  Feel really good today.  Body feels good and mind is right.

Wednesday, January 9, 2013

Training: 1/9/2013

HRV: no strap


5 rounds:
amrap L-Pullups (10,10,10,10,9)
17 Ring Dips (UBx5)
Row 2 min @80% (526,526,526,527,525)
rest 3 min b/t rounds
3 rounds:
amrap HSPU (14,16,16)
22 Toes to bar (UBx3)
Airdyne 2 min  @80% (33,33,34)
rest 3 min b/t rounds

Notes: Had some nightmares around 4am, so I was in and out of sleep until I decided to get out of bed at 6:30am.  I left my HR monitor strap at the gym, so I was unable to take my HRV.  I felt pretty good, with a good mind-state.  I didn't have any food in the refrigerator, so I decided to hit this workout in the AM.  I grabbed a shake and headed to the gym.  As I warmed up, I felt pretty smoked and knew that this was going to be a rough one.  Yesterday's double, and the tough day of lifting before that weighed in the back of my mind.  I told myself, "These are the workouts that will get me better.  Even though you want to make an excuse and write this one off, you have to give 100% effort in the workout today.  It is going to hurt a bit, but this pain is only temporary."  

Found that after the first set of L-pullups that my forearms and biceps were fatigued.  This made the row miserable at any pace.  I blocked out that pain and told myself, "It is only localized fatigue and my body is still able to produce power, don't let your body trick you."  I was able to stay consistant from set to set, though the pain was a little worse each set.  

I accidentally fell off the wall during my first set of HSPU.  I went right to T2B and started repping them out.  Just holding on to the bar for that long was a mind game in itself.  My forearms were smoked.  Thankfully the Airdyne wasn't taxing on the grip today.  The last set of T2B, I told myself, "This set was for a chance to make it to the games, and that I cannot fall off."  I "Rory'd"the last Airdyne going negative splits each 30sec, telling myself, "Just hold this pace for thirty more seconds, and then speed up a little."  Felt good and got me through all the way to the end. 

I was mentally and physically smoked after this workout, and it took me about 25 minutes for my forearms and biceps to stop throbbing, but after that I was in good spirits and happy I was able to put forth a solid effort today.  I am going eat a lot, hit the beach, and do some relaxing the rest of the day until I work tonight.  Maybe a epsom salt bath before bed.  It has been a good week of training so far.  There have been highs and lows.  Time to finish up this week strong.
One workout at a time........

Training: 1/8/2013

HRV: 97 (+7/green)


Warmup 10 min @Z1
Versaclimber 2 min @85%aerobic/rest until HR returns to 130bpm 
x 12 (track cals? (reps)/rest time)

Notes: I again woke up at 4am, but I got right back to sleep and got up at 7am (in bed at 10pm and asleep by about 10:30pm). Woke up this morning with good energy, grabbed my shake and got right to the gym.  Warmed up for 10min with rope skipping, airdyne, and rower before I got right to my intervals on the versa climber.  I knew that the resistance would not be enough on the versa climber, so I threw my 40lb. weight vest on.  Heart rate was getting much higher on the versa climber than on the Airdyne, which is to be expected since I am standing on the versa climber and sitting on the airdyne.  Also, I got much hotter on the versa climber (weighted vest traps heat, and there is no fan blowing in my face).  Took longer for my HR to get back down (about 1:20) to recovery pace, most likely because of the increase in HR, the body position, and the body temperature.  Felt good throughout even though my HR reached 184 BPM on the last couple of intervals.  Didn't feel systemic fatigue, just some localized fatigue in my forearms and quads.  Felt good afterward, with good energy.

8 rounds @Z1 (sub 140bpm):
1 min AD Sandbag Pickup + Put down (36" box)
1 min Row
1 min Skipping Rope
1 min Versa Climber Natural Movements/Flow
1 min Run

Notes: completed at around 3pm in the after noon.  Felt good throughout and kept the HR under 140BPM (used HR monitor).  Was mindful of belly breathing.  It doesn't feel really comfortable (it kind of feels like I have indigestion), but my heart rate seems to drop a few beats when I do it.  

Monday, January 7, 2013

Training: 1/7/2013

HRV: 90 (-2/green)
HR: 62


A1. Front Squat: 7 x 4 @30X0, rest 2 min (215,235,240,250,257.5,265,267.5(3))
A2. Tucked Cranks: 7 x amrap(-2) @2121, rest 2 min  (3,3,3,3,3,3,2)
B. Power Clean + Strict Press @155lbs: 3 x 1 + amrap; rest 3 min  (9,7,6)
C. Power Clean @225lbs: 20 reps for time. (4:33***19reps)

Notes: Was out like a light until 4am, and took about 1.5 hours to get back to sleep.  Got up at 7:30 and felt good however.  Got to the gym and warmed up with some mobility, dynamic warm-up, and activation drills.  

Front squats are rough.  I haven't encountered anything since coming back to training in October that is as rough on the mind and tempo front squats.  They just take it out of me from my legs to my shoulders.  

Tucked cranks went okay today, though the volume caught up to me in the end.  Shoulders were pretty shot after part A, so the presses were a struggle today.  

I have been working on my clean technique since last week.  I think there was definite improvement but there were two limiting factors today.  One, my lower back is still fatigued from Friday's tempo snatch grip deadlifts.  Two, my lats were smoked from the cranks so it was difficult to keep the bar close during the first pull.  I did figure up something though during the last few reps: I usually have an arched wrist in the set up.  When I cup it, it makes it easier to keep the bar close.  Need some more work on the new technique, but I am confident I am heading in the right direction.  I tried to keep as close to the bar as possible during this workout and for the most part I did.  I missed one rep, and this threw off my count and I ended up one rep short of 20.  

Rest Day: 1/6/2013

HRV:92 (+2/green)
HR: 62

Notes: Still fighting off this cold but I am feeling better by the day.  Sleep has been crappy though.  I think on of the factors might be lack of carbs however.  Whole foods has not had yucca for the last two week but I ordered some and picked it up today.  Had a couple bunches and I am feeling better already.

Training: 1/5/2013

HRV: 89 (-7/green)
HR: 59


20 min AD/mixed mobility warmup
Airdyne 30 sec @85%/30 sec @50% x 20
AD 10 min @Z1

Notes: Woke up at 2:30am and had trouble getting back to sleep.  Ate grilled chicken wings that night and I think the bolus of protein in my stomach prior to going to bed made more temperature increase about 30 degrees.  I woke up feeling a bit sluggish, but had better spirits once I got to the gym.

For my warm-up, I did 1min: airdyne, primal crawls, row, sandbag pickups, and running.

Airdyne went well.  I have been doing 2min intervals, so this was a breeze comparatively.  Average watts was about 325.

For the ten minute cooldown, I combined 1min airdyne with 1min holds. 

Friday, January 4, 2013

Training: 1/4/2013

HRV: 96 (+13/green)
HR: 58

A. Snatch Grip Deadlift: 10 x 6 @40X0, rest 45 sec (205,205,205,195(5),195,185,185,175,165(2), DNF)
notes-descending sets, start heavy and reduce weight as needed to hit 6 reps. This will suck.
B. Seated BB Good Morning: 4 x 6-8 @4010, rest 2 min (95,105,115,125)
C. Reverse Hyper: 4 x 6-8 @2012, rest 2 min (35)
D. Crosswalk: 6 x 30 sec/rest 30 sec (switch high/low hand each rest break) (12kg/65lbs.)
notes-heavy FW low hand, lighter KB overhead opposite hand

Notes: Woke up feeling a lot better this morning.  Still have some congestion in my nose, but all else feels good.  Got warmed up and felt solid.  Unfortunately, my energy was short lived, especially after the snatch grip deadlifts.

These were tough and painful.  The tempo was tough to hold and my lower back got destroyed during these.  Fortunately, about 2-3 minutes afterward, I was good to go.

Really don't know how to set up for the seated good mornings.  I didn't really feel this movement anywhere in particular but I guess I should feel it in my hamstrings.  Maybe my hamstrings are too flexible?

Reverse hypers were okay though controlling a swinging arm can get a bit tricky.  Crosswalks felt good. Focused on keeping the shoulder in a packed, stable position while keeping the rib cage down.

Thursday, January 3, 2013

Rest Day: 1/3/2012

Jacked and Tan

HRV: 83 (-7/amber)
HR: 61

Notes: Fighting off a head hold.  New Year's jacked me up with the sleep being thrown off and inhaling smoke (irritated my throat). 

Wednesday, January 2, 2013

Training: 1/2/2013

HRV: 90 (-7/green)
HR: 59


4 rounds:
amrap L-Pullups (9,9,9,9)
15 Ring Dips (unbroken x 4)
Row 2 min @80% (529,526,529,530)
rest 3 min b/t rounds
3 rounds:
amrap HSPU (16,17,16)
20 Toes to bar (unbroken x 4)
Airdyne 2 min  @80% (35,36,32)
rest 3 min b/t rounds

Notes: Woke up today and went to the doc for some soft tissue work and adjustments.  Hit this workout in the middle of the day so I would have some space at the gym.

I was a little apprehensive going into this workout since I have done any mixed modal stuff since October.  I guess I feared the pain.  In my head though, I knew this wouldn't be all that bad, and I would just have to get used to this type of training again.  Felt crappy warming up, but I knew once I go into the swing of things, I would start feeling better.  L-pullups felt good.  Tough to really "rep" these out because there is no real flow to them.  Biceps felt it the most here because it is tough to engage the back when being so far behind your point of support.  Ring dips felt good and fast, getting into a rhythmic kip.  Kept the row under 1:56 the entire time but stayed cool and collected throughout.  The time on the rower/airdyne/versaclimber has made 2min intervals like this a breeze mentally.

I was very interested to see how my shoulders would hold up during the HSPU.  I did them to a bit of a deficit with an abmat and large 45lb. plates.  I mixed in kipping after my shoulders started to fatigue doing them strict.  I want to be able to do 50 unbroken eventually with a kip.  Need to get a bit more efficient with the kip, but I know this will get better with some more exposure.  Hit the toes to bar with thumb around the bar and kept a tight body-line throughout.  They felt very good, though I really can't remember how they felt before and how many reps I could do in a clip.  Either way, the limiter here was grip, which is not surprising given the fact that I have done no grip endurance work.  Airdyne felt okay.  Overall I was pleased with how I felt afterward and the effort I was able to put together.....aerobically.

Given that this is the first mixed modal workout since October it is a little overwhelming   I just have to keep telling myself, "one workout at a time."

Tuesday, January 1, 2013

Training: 1/1/2013

HRV: 97 (+4/green)
HR: 58

10min Z1 Airdyne
10 sets:
2min @ 85%
rest until HR returns to <130 bpm="bpm" p="p">
Notes: Stayed up later than usual for new year's.  Got to bed around 1 because the fireworks kept going off.  I slept very well though, and undisturbed until I woke up at 7:15am.  Felt good this morning with a sense of vigor.

Warmed up for 5min on the airdyne, then hit a little bit of mobility. Went back to the airdyne where I did two 2min intervals at increasing intensity to get the heart rate up and the legs warm. Quads were burning during the last few intervals.  I kept reminding myself though, "The burning is just the muscles telling you that they are working.  They are cheering for you to keep it up."  Max heart rate today was 176.  Held cals for almost all sets over 40.  Took less than 60sec to get heart rate back down to resting.