Saturday, March 29, 2014

Training: 3/25/2014

A. Snatch: 1 rep every 2 min for 12 reps, wave load (185-212.5)
B. Wtd Chin-Ups: 4 x 1.1.1; rest 15 sec/2 min (53,58,63)
AMRAP in 6 min:
3/leg Pistols
6/leg Pistols
9/leg Pistols
Result: 9 rounds + 12 HSPU

Notes: Haven't snatched in a while.  Shoulder and legs were beat up from thruster work the day prior.  Pull felt heavy off the ground, but I was able to snatch up to about 95% of my 1RM.  Pull is off.  Need to do some work because it looks like I am throwing my hips into the bar.  Chin-ups felt good and elbows tracking in the correct position allowed for solid lat recruitment.  

AMRAP went okay though my shoulder and quads were dead.  Went 12" on the EROM HSPU and I was stringing together sets of 4.

Training: 3/24/2014

A. Thrusters: build to a heavy triple (225lbs.)
B. RDL: 3 x 4-5 @4111; rest 3 min (185,225,245)
3 rounds for time:
15 Thrusters 115lbs
15 Bar Facing Burpees
Time: 6:30
4 rounds @moderate pace:
Run 150m
10-15 Hollow Rocks (stop if quality drops)

Notes: Got a good shoulder warm-up in today.  Noticed that I was needing to flare my elbows out in order to drive the bar behind my head.  So my focus was to keep the elbow in and drive back and over my head after lifting my scaps.  Need to continue to work on my shoulder internal rotation in order to do this consistently.  RDLs felt good.  

Wanted to figure out a good pacing strategy for heavy thrusters into burpees.  5s was just right because I was able to go 8/7 at the end to push the pace.  Bar hopping burpees felt a bit inefficient.  Need to work on those.  I was pretty tired after this workout but got the "cooldown" workout in.

Rest Day: 3/23/2014

Notes: Calves are a bit sore from double unders today.

Training: 3/22/2014

@moderate effort:
Run 1 mile
Row 2k
200 DUs
Run 800m
Row 1k
100 DUs
Time: 29:30

Notes: Felt good today.  Got a pretty good night's sleep and anxiety was low.  Ran the first mile in 8min, then did the 2k row in 8:09.  Calves were tight during double unders. Started torrentially down-pouring during my second run, but still felt good.  Second row was done just under 4min.  Last set of double unders in 4 sets.

Happy with how this felt.

Training: 3/21/2014

Open Workout 14.4

Notes: Didn't sleep very well the night before.  I think I was excited about the workout.  Spent the day with my girlfriend for her birthday.  Performed the workout up at our sister gym, Crossfit Boynton Beach.  Energy wasn't great but I felt good enough to give a full effort.  Waited around a bit because of multiple heats.

Plan was to hit 2:45 on the row.  From there I would hit 10s on the T2B for first 3 sets and then go into sets of 5.  I was able to do both of those.  After that I did 4 sets of 10 on the wall balls which weren't too bad.  Got to the power cleans, and this is where I started to feel the effects of lack of sleep/energy.  Just felt tired.  Kept myself moving and got to the rings with 3:45 left.  Hit sets of 3 right off the bat.  Might have done 1 longer set in the beginning if I were to do this again.  Failed one rep with 30 seconds left but hit it and with just about 15 seconds left ran to the rower and pulled 4 cals.  I was happy to get back to the rower, but I was even more happy with the overall effort throughout the workout and the plan that I was able to stick to.

Friday, March 21, 2014

Rest Day: 3/20/2014

Notes: Feeling better with my mind state.  Had to do some reflection to find my purpose in competing:

1. Push myself to my physical limits in fitness- through testing myself physically, I will also discover who I am mentally and spiritually as well.  I will also train myself to be disciplined.

2. Inspire those around me- I hope to motivate people to be as dedicated to what they love as I do.  It's not about the outcome, it's about the journey.

Even though I am not going to regionals, I am succeeding in accomplishing my purpose.  I am content with that....

Training: 3/19/2014

Rotate EMOM for 20 min:
1st min - 8 T2B
2nd min - 12 Wallballs
3rd min - 15 Box Jumps/Steps 20"
4th min - 5 TnG Power Cleans ~50-60%1RM (165lbs.)
5th min - 40 DUs

Notes: Body is almost back to normal.  Back is still inflammed but better than yesterday.  Finding focus again.  T2B have been feeling really good.  Just have to stay relaxed in the arms and let the flexion form my hips do the work.  Played with foot position on the wall balls.  They felt easy.  Box jumps weren't bad.  Tech felt good on the power cleans.  I was being more patient on the leg drive and finishing with my hips back.  Tweaked my grip on the jump rope and double unders felt much better.

Training: 3/18/2014

Muscle Ups: 3xAMRAP in 45sec; rest 1:15 (11,9,8)
5min @ 85%

Notes: Back is smoked.  Moral is down. Not sure what my purpose in training is now that I am out of the open.  

Training: 3/17/2014

Open Workout 14.4 (attempt 2)
Score: 136 reps

Notes:  What a disaster today.  Didn't sleep last night due to anxiety.  Just felt tired and down.  Got some ART work done in the morning and K-Tape for my back.  Warmed up quickly and knew from my grip being tired that my CNS was shot.  My strategy was to give myself more time on the 315 bar by doing box jumps.  Had to energy today and by the 185lbs. box jumps I was already stepping up and down from the box.  Broke the reps up on the deadlift, but the deadlifts at 275lbs. just took too long.  Only had 40 seconds on the last bar.  Hit 6 reps and failed on 7th.  Had nothing left.

This workout knocks me out of the running for regionals.  I am going to have think about this....  

Rest Day: 3/16/2014

Notes: Back and quads are sore.  Tempted to do the Open workout because I am feeling good mentally but my body is pretty sore.

Training: 3/15/2014

AM Training:
160cals Airdyne
60 OHS (95lbs.)
30 T2B

PM Training:
5 rounds for time:
10 S2O (135lbs.)
50 Double Unders
Time: 5:26

Notes: Got up early and hit the first workout.  Quads and back were sore, but not unbearable.  I was supposed to hit a 2k row here, but to save my back, I switched to the airdyne for 160 cals.  Pace was good hitting 20cals/minute.  Got off a banged out solid sets of OHS though my right triceps had a hard time locking out.  T2B felt good and I was able to string together a bunch of reps at a time.  Felt good with the effort.

Rested 2 hours then hit the second workout.  I would have liked to rest longer, but I had to attend a St. Patrick's Day Parade.  Wasn't feeling too sharp going into this workout.  Hit all S2O unbroken, and broke the double unders into two sets except for the last one where I went unbroken.  Felt good with this effort.  

Training: 3/14/2014

Open Workout 14.3 (attempt #1)

Notes: Felt good this morning though my back was a little sore.  My plan was to step up and down each time on the box and break up the reps on the deadlifts after the first set.  Pacing/breathing was good, but because my form was off, my back started to seize up after the set of 225lbs.  I think if I were to drop my butt, things would have felt much better, but I capped it at 5minutes to save my back for Monday.

Rest Day: 3/13/2014

Notes: Back still a bit sore.

Training: 3/12/2014

AD 7 min @Z1
AD 60 sec @90%/60 sec @50% x 12
(5 min rest b/t min 6 & 7)
AD 5 min @Z1

Notes: Got this in before I coached in the afternoon.  Felt good though my legs were definitely still sore and my back was really tight.  Averaged 351 watts for first 4, the 369 for remaining sets.  Workout felt good with decent energy.

Wednesday, March 12, 2014

Training: 3/11/2014

AM Training:
A. Deadlift: 4 x 5 TnG; rest 2 min - last set tough only (315,335,365,385)
B1. Power Clean clusters: 3 x 3.3.3; rest 20 sec/2 min (185,205,225)
notes-increase per round
B2. T2B: 3 x 15; rest 2 min (UB,UB,UB)
C. Burpees AFAP: 6 x amrap in 15 sec; rest 30 sec (9,9,8,9,9,9)

Notes: Felt okay going into the gym.  Slept like a log last night.  Body was a bit sore, but nothing crazy.  I think breaking up the reps in the Open Workout cut down on soreness.  Made sure my hips were warm then built in the deadlift.  Hands are a bit ripped up so used straps.  Deads felt good, though on my last set there was a little tweak in my lower back.  Something between the lowest vertebrae.  Will be sore from it tomorrow, but nothing to cause concern.  Funny that heavy singles don't give me a problem but TnG reps break down my form.  Food for thought.

Power cleans felt pretty good, though they were rough on my hands.  Keeping the hook grip was tight on my right wrist.  Need to mobilize wrist before TnG power cleans. 225 wasn't much of a challenge even though I wasn't feeling my best today.  T2B felt good.  Can't wait for these in an open workout.  

Burpees felt fast.  Focused on driving the hips through to extend body and save time.  

PM Training:
HICT Row 15 min @HR<160 b="">(3500m)

--3 min rest--
Box Jumps/Steps 24" - amrap in 10 min (step down on these; HR<160 b="">(140reps)
20 min Z1 - your choice

Notes: Came back to the gym 4 hours later and hit this training session.  Warm in the gym so heart rate might have been a bit elevated.  Worked on rowing technique during the interval.  Back was tight after getting off the rower.  

Box step-ups caused my heart rate to creep up though the movement itself was challenging.  

Training: 3/10/2014

Open Workout 14.2 (attempt #2)
Result: 204

Notes: Was not feeling good today.  Slept like crap last night, and woke up sore.  Warming up, I didn't have great energy.  I had a better strategy than the first time, and set myself up with 45sec on the round 16 C2B, but my grip blew up and I was struggling to complete singles.  Forearms were destroyed afterward.

Just wasn't there today.  I will learn from these lessons and I will do better from here on out.  

Rest Day: 3/9/2014

Notes: Body is feeling more sore than yesterday.  Biceps, neck, and quads.  Also haven't slept in two days.  

Training: 3/8/2014

AM Training:
A. Deadlift: Build to Moderate (435)
3 sets:
20 Box Jumps (24")
30 Cal Airdyne
50 Double Unders
rest 3min b/t sets

Notes: Body was feeling sore this morning.  Biceps, lats, and quads especially.  I think this is only the tip of the iceberg though as I am usually a second day soreness guy.

Built up quickly in the deadlift.  435 was a struggle so I cut it there.  Got the calves ready for box jumps then got to work.  Intervals felt smooth and breathing was easy.  Box jumps felt really good. Double unders were easy.

Good training session finished off with 30min of mobility on forearms, calves, and scap routine.

PM Training:
1k Swim
Pool Closed : (

Training: 3/7/2014

Open Workout 14.2 (attempt #1)
Result: 200 reps

Notes: Feeling really good today.  Shoulders were flexible, energy was good and technique felt spot on.  Didn't pace well however.  I went unbroken on everything and then tried to hang on.  I was spilling over lactic by my set of 16, and it took everything just to hang on.  Need to re-think pacing.  Small rip on hand, but other than that body feels good.  I know I will be sore in the next couple of days though.

Rest Day: 3/6/2014

Notes: Body is feeling good going into week two.  Excited for this workout as I know my OHS and C2B have gotten a lot better over the last year.

Friday, March 7, 2014

Training: 3/5/2014

A. Push Jerk: 3x2-3; rest 3min (255,265,275)
For Reps:
1min Double Unders (108)
2min HSPU (23)
3min Muscle Ups (18)
2min HR Pushups (40)
1min C2B Pullups (18)

Notes: Warmed up with mobility and scap activation work to prepare overhead in the push jerk.  My goal for this training session was to hit 275lbs. and I was able to accomplish that.  Unfortunately, I wasn't catching them clean and wasn't committing to getting the bar behind my head with the head through.  I think this is a combination of lack of confidence and tight shoulders on the day.  

Moved into the AMRAP work after hitting some extra mobility.  Double unders were unbroken and then I started in on the HSPU.  Didn't get the wrists warm and I was having issues balancing on the wall.  Need to remember to hit this in the future.  Muscle ups felt okay, though I was still cautious sitting through the rings.  Didn't allow me to kip efficiently.   I know when the rings are a bit lower (less slack), things will start to click there.  HR pushups were rough after the muscle ups. Finished off with C2B but my lats were gone after the muscle ups so getting my chest to the bar was a bit of an issue.

Training: 3/4/2014

AM Training:
A. Front Squat: 3,1,3,1,3,1; rest 4min (265,285,275,300 (f), 280,295)
B. Squat Cleans: 5x3 TnG; rest 3min (215,225,235,245(f),250)
C. Deadlift: 3x3 TnG (80%); rest 3min
D. 50 Deadlift for time (225lbs.)

Notes: Back is still fatigued and tight.  Worked on loosening it up for a good 30 minutes prior to coming into the gym.  Front squats felt really heavy today.  Warming up I could tell that my back wasn't recovered yet.  Brain was sharp though.  Missed 300 because I lost my position forward.  Came back and made 280 pretty solid.  Kept it moderate on squat cleans because my back was giving me fits.  Missed forward on set 4, but since the pull felt easy, I bumped it up and hit 250 solid.  I cut the workout there as I didn't want to exacerbate any issues.  Happy that I was able to hit some decent weights even though my back was shot.

PM Training
30sec @ 90%
30sec @ 50%
x 36sets (rest 5min b/t 18/19)

Notes: First few sets were rough as I was short on time and quickly warmed up.  Quads were also a bit sore.  Caffeine started kicking in around set 10 and my wattage jumped up into the 400s after holding 393 for the first 15 sets.

The second half I was able to hold over 400 for the first 9 sets, then over 424 the next nine without getting into the suck.  Felt great afterward.

Wednesday, March 5, 2014

Rest Day: 3/3/2014

Notes: My back is crushed.  Need a few day to recover from 3 days straight of posterior chain work.  Got some soft tissue work done today and hips are feeling a bit better.

Training: 3/2/2014

Workout 14.1 (take 2)
30 Double Under
15 Ground to Overhead (75lbs.)
Result: 359

Notes: Looking at my score on the leaderboard, I realized I needed to redo this workout regardless if I knew it would hurt or not.  

I changed up my strategy and broke the reps up right from the beginning.  I decided to go with clean and jerks right away as well since this was a lot less taxing on my grip and lower back despite being a bit slower  in turn over.  Plan worked perfectly and I was able to hold the pace until the 2 minute mark where I laid down the hammer.  Tripped a couple times on double unders during the workout but other than that I think that is as fast as I could go with the limitations in power snatches that I have.  Was hoping to get into the double unders but oh well.

Just need to be consistent and not have a terrible workout in order to qualify.

Training: 3/1/2014

(video to come)

AM Training:
3 rounds for time:
400m Run
21 C2B Pullups
12 Power Cleans (185lbs.)
Time: 14:00

PM Training:
1000m Swim

Notes: My body was pretty sore from the open workout yesterday.  My traps and lower back hurt the most.  I also had a rip on my left hand.  Warmed up for a bit (shoulders especially) then got to work.  Focus for this workout was to be crisp on the C2B and go singles on the power cleans and keep moving.  First run felt ok, and the first set of C2B felt great though my left had started opening up.  Power cleans were rough because it was tough to grip the bar.  By the last round my back was really tightening up, and my left hand was bleeding.  Kept churning away and C2B still felt good.

I am nervous that my score is dropping quickly and then I will need to redo it.

Couldn't get the swim in because I was helping my buddy Jason at his weightlifting competition.  He did very well.

Training: 2/28/2014

Open Workout 14.1
10min AMRAP:
30 Double Unders
15 Power Snatches (75lbs.)
Score: 351

Notes: Didn't sleep well at all the night before.  I had anxiety over how this would feel because last time I did this, I wanted to die.  Felt tired and couldn't get deep breaths in.

Warmed up with airdyne, mobility, and then hit some touch and go power snatches before starting.  First two rounds were unbroken, then I did 10/5.  After this round, I switched to clean and jerks because my triceps were burnt out.  I liked the clean and jerks, but I think I went too hard out the gate because I was hurting after the 4 minute mark.

Final push at the end gave me one more rep than the second attempt in 2011.

Happy with my effort as I think it was all I had that given day.

Rest Day: 2/27/2014

Notes: Feeling good going into the open though my achilles are really inflammed hoping for no box jumps the first week.