Friday, July 24, 2015

Rest Day: 7/23/2015

Notes: Heading up to Ohio for the weekend.  I will hopefully be training at Crossfit Painsville.  Back is just about 100% but my hip flexors were ungodly sore today!!!

Training: 7/22/2015

A. Split Jerk: 4 x 3,3,2,2; rest 2-3 mins - light tech work only (195,215,245,265)
B. Strict MUs: accumulate 15-18 good reps (complete)
C. Strict T2B progression - 5 x 3-5 reps, RAN
      C1. 90/90 Hip Tilt x 5 breaths
      C2. Pike Hold in Seated Position x 30sec
      C3. Reverse Situps x 3 x 10sec neg.
      x 3 setsD1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (175lbs.)
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work

Notes: Back was almost completely pain free today, though a full tucked pelvis felt tender.  Very thankful to be able to train today without having to think about my back and I think I have found the missing link in my training with the 90/90 hip tilt.  Once I was able to get my pelvis organized, all movements felt a lot better.  Upper body felt much better in my lockouts, and I have felt this smooth in the jerk in quite some time.  Strict muscle ups felt good today and I was able to turn the rings out at the top, something I usually have a hard time doing on the high rings.  For strict T2B today, I worked on hip tilts, V-Holds, and Reverse Situps.  I chose these movements to work on pelvic positioning and control.  Bar rows were challenging today.  It think the ROM is larger than I am use to because my body is finally in the right position and I am not reaching my chest and hips up.  Need to work on this.  Hit a ring pullover today for the first time in my life.  This has been a 4 year goal of mine.  I want to fine tune this technique for sure so I can string them together no problem.  

Thursday, July 23, 2015

Training: 7/21/2015

Swim 100m/rest 10 sec x 3 (swim the 100s at ~1:53'-1:55' each)
Swim 100m @hard effort x 1/rest 10 sec
Swim 100m/rest 10 sec x 4 (try to swim the remaining 100s at ~1:53'-1:55' each)
--4 min recovery--
Swim 100m/rest 10 sec x 3 (swim the 100s at ~1:53'-1:55' each)
Swim 100m @hard effort x 1/rest 10 sec
Swim 100m/rest 10 sec x 4 (try to swim the remaining 100s at ~1:53'-1:55' each)

Notes: I got treatment on my lower back yesterday from Dr. K over at Atlantic Grove Chiropractic.  We did laser, graston, and ART to loosen up the area of the spasm/injury.  Felt a lot better afterward.  I also talked to a PRI practitioner in Miami and he recommended that I hit the 90/90 hip tilts with breathing into a balloon.  I reexamined this video and realized I was doing this incorrectly for months now.  I was doing more of a glute bridge than a hip tilt.  While doing this drill I can now feel the injured area stretching and relaxing.  

Thankfully, my workout today was swimming, so I didn't have much trouble with my back.  I was able to hold under 1:50 on all sets and the 100m hard intervals were both at 1:38.  The set or two after the hard intervals were really tough.  I did some work in my skate position and realized that I have very little stability/power when transitioning to my right side.  I think this is connected to my hip being out of alignment.  Overall I was very grateful to be able to train today.

Training: 7/20/2015

A. Snatch: build to a heavy single, then 1 rep EMOM for 5 min @80% of that.
B. Push Press: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure
C. Back Squat, slightly wider stance: 12 x 1, rest 45 sec - 60-65%1RM - speed work
D1. Band Ast'd C2B Strict Pullups: 5 x 5-8; rest 60 sec
D2. GHD Raises: 5 x 5-10 @20X0, rest 60 sec
E. Wallballs: 4 x 30 unbroken for time.

Notes: My back and hips felt funky waking up this morning.  Tried to do some activation work to improve how they felt.  Got to the gym and warmed up for the snatch.  While warming up, I caught a rep and my back felt a little twinge.  Rather than messing around, I decided to give myself an extra day of rest.  Afterward, my back started to tighten up and the area right around where I hurt myself last year was really inflamed and tight.  I was also very stiff and unable to move normally.

Rest Day: 7/19/2015

Notes: Working on some postural adjustments this weekend to improve my hip pain.

Saturday, July 18, 2015

Training: 7/18/2015

15-20 min progressive aerobic warmup
Run 10 min @85%(HR155-173ish) (1675m)
--5 min rest @120-130--
Row 10 min @85%(HR155-173ish) (2505m)
--5 min rest @120-130--
AD 10 min @85%(HR155-173ish) (3.26miles/155cals)
--5 min rest @120-130--
Run 10 min @85%(HR155-173ish) (1700m)

Notes: Woke up, ate a banana and then drove to the gym while sipping on gatorade.  Did an 800m run before jumping on the airdyne for 5 minutes and then rowing for 5 minutes.  My first run was not too bad and my HR stayed right below 160 BPM.  The first 7min of the row were rough and my hamstrings were screaming.  Row technique definitely felt better today (I think there is a cross over between the top of my pull in the olympic-lifts and the finish in the drive on the rower).  Airdyne got my HR up more than any other modality today.  Quads were burning and I could feel the lungs/heart started to pump harder.  Last run felt better than the first run and I adjusted my position so that I was more upright and this leveraged my hips forward instead of behind.  Having my center of gravity leading the way allowed me to fall easier, making me run more effortless.  Happy with how this felt today.

Training: 7/17/2015

A. Power Clean: 5 x 5 TnG, rest 3 min - build (205,215,225,235)
B. Front Squat: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure. (260, 1 set)
C1. Belly to Wall HSPU: 3 x 2-5; rest 1 min (5,5,5)
C2. Single Leg RDL: 3 x 5/leg @3020, rest 1 min (95,105,105)
C3. Band Ast'd C2B Strict PullupsChin Over Bar Hold: 3 x 30sec rest 1 min (complete)

Notes: Got to sleep late last night and was tossing around all night.  I felt ok going into today's training and was excited to lift.  Over the last couple of days, I have been going after improving my pull mechanics at the top.  Instead of thinking up, or forward, I have to think sit, and continue to sit to create the leverage that I need in order to extend through my back half.  After practicing this idea and visualizing, I got in and hit a new personal record in the 5rm TnG power cleans.  I believe my old personal best was 220.  The RPE was 8/10 also, along with having a bar that was stiff and didn't spin and no belt.  I was happy with how this felt, so I stopped and moved onto squats.  Warming up for the squats, I was feeling it.  Mechanics felt better this week but I just didn't have that drive.  I hit 235, then I went 245 and it didn't feel too bad.  I decided to try 5lbs. heavier than last week (260lbs.) and hit it.  I was spent after that and could only muster a sloppy set of 2 so I stopped it there.  Since noticing last week that I can't keep my hips tucked in the HS position, I have been working on lower back stretched to try and release over active spinal erectors.  Along with that I need have been trying to free up my thoracic.  I felt better this week, but I have to be very conscious of keeping my hips in the right position.  My legs continue to bend slightly also.  I did the single leg RDLs with a bar this week and then felt much better.  There was too much instability with the landmine last week.  Chin over bar holds continue to feel better and I am anxious to test out how strict chest to bar pullups will feel.  After each set I did a set of can openers on each side to improve thoracic mobility.  

Rest Day: 7/16/2015

Notes: left hip and right shoulder continue to bug me.

Training: 7/15/2015

A. Split Jerk: 4 x 3,3,2,2; rest 2-3 mins - light tech work only (205,225,235,255)
B. Strict MUs: accumulate 12-15 good reps
C. Strict T2B progression - 5 x 3-5 reps, RAN
D1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (165 x 3)
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work

Notes: Warmed up my shoulders with a little thoracic mobility and pec stretching and then got to work.  Split jerks felt okay today, though my arms feel like they wants to lock out forward and not over my head.  This is most likely thoracic mobility and thus, needs to be addresses some more.  Strict muscle ups felt better this week, and I am attempted to keep my chest more upright as I pull through (less dipping forward of the shoulders).  I decided to combine stall bar v-ups and some pike mobilizations in order to work the strict T2B.  Again, I think a tight thoracic and lack of being able to pull my hips underneath me stops me from being better at this movement.  I stuck with one weight on the pendlay rows and worked 10 reps each time on the bar rows, working on keeping solid body line here and not reaching my chest to the bar.  Worked some mobility through my thoracic and shoulders afterward.

Training: 7/14/2015

15-20 min progressive aerobic warmup
20 min @85%(HR155-173ish):
Run 400m
10 Pullups
15 Wallballs
AD 30 cals
10 GHD Situps
25' L/R Lateral Pike Walk
Result: 3 rounds + 200m Run
--10 min rest @120-130--
20 min @85%(HR155-173ish):
Row 500m
40 DUs
10 T2B
Run 200m
15 KBS (light-moderate)
Result: 3 rounds + row +double unders+ T2B+ Run + 6 KBS
10 min c/d

Notes: Warmed up after the noon class with 10min airdyne and then a progressively difficult run for 5min.  Did a little mobility on ankles, internal rotator, and then went after my hip flexors and thoracic spine.  Noticed after opening up my hip flexors with some long lunge stretching, I was able to get into a much better squat than yesterday during back squats.  Also, overhead felt better after getting after the thoracic with some can openers.  Didn't have my heart rate monitor today so I had to go my feel.  First AMRAP felt good going unbroken on all movments but the GHD situps felt like sheering on my SI joint.   Pike walks were tough on coordination.  I don't think I had it set up properly.  After the rest, I got on the rower and started at a 1:56 pace.  Double unders didn't click until the 3rd set.  Running was a little labored this time around.  KBS were tough but I had an epiphany on the second set when I let the KB travel lower between my legs.  This led to more hamstring and glute recruitment and less back.  The heat definitely made things feel much more labored today.  Finished up with 15min mobility working on my hips and thoracic.     

Training: 7/13/2015

A. Snatch: build to a heavy single, then 2 reps EMOM for 3 min @75% of that. (215, 165x3, 185)
B. Push Press: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure (235lbs., 2 sets)
C. Back Squat, slightly wider stance: 10 x 1, rest 45 sec - 60%1RM - speed work (205lbs.)
D1. Band Ast'd C2B Strict PullupsChin Over Bar Hold (hands narrows, supinated grip): 5 x 30sec; rest 60 sec
D2. GHD Raises: 5 x 5-10 @20X0, rest 60 sec
E. Trap 3 work

Notes: Wasn't feeling upon warming up today.  Didn't want to push it so I built up to 215lbs..  The biggest obstacle was the transition at the top.  Just can't quite understand how to readjust and that is taking kilos off my lifts.  Did feel terrible coming off the floor either, just didn't want to stay close today.  Need to readdress this.  For the push press, I hit 10lbs. more than last week, but I was only able to hit 2 sets after the rest and those were extremely challenging.  Squats felt off today.  There is something restricting me from getting into a comfortable position.  I will address this when I have time tomorrow.  Instead of band assisted C2B, I have been doing chin over bar holds as I think that the isometric hold in that range of motion will transition into getting stronger in this position.  GH raises smoked my hamstrings.  Still can't keep my hips tucked while doing them.  Not sure if this is due to tightness in my thoracic, lower back, or just weakness in my core.  

Sunday, July 12, 2015

Rest Day: 7/12/2015

Notes: Left hip is aggravated a little.  Shoulder feels good today.

Training: 7/11/2015

15-20 min progressive aerobic warmup
10 min @85%(HR155-173ish):
Run 400m
16 steps OH Walking Lunge 75lbs
10 Ring Dips
Result: 3 rounds + 100m
--5 min rest @120-130--
10 min @85%(HR155-173ish):
Row 300m
40 DUs
40' HS Walk
Result: 3 rounds + 300m + 14 double unders
--5 min rest @120-130--
10 min @85%(HR155-173ish):
AD 30 cals 25cals Airdyne (small fan)
30m Bear Crawl
1 Rope Climb
Result: 3 rounds + 25cals

Notes: Got up and ate a small meal before heading to the gym.  Usually I would not eat before my morning training sessions, but I wanted to see if it would effect my energy through the workout.  I felt good warming up on the airdyne for 15minutes, quickly stretched my shoulders and hips, and then got to work.  Runs were done around 1:55 and OH lunges were unbroken.  I have trouble on the lunges not pushing back and trying to move right into the next step.  All ring dips were unbroken, though I had a little right anterior shoulder pain.  Row pace was 1:52 which felt tough but doable.  Double unders were unbroken and the HS was out and back 20'.  The row into the double unders got my heart rate into the 180s, so I would have to stop here to allow my HR to get back into working range.  Last AMRAP was a little easier to control because the Airydne is not as fatiguing to me.  Bear crawls were a nice change up and definitely caused localized fatigue in my quads and arms.  Rope climbs were good, and tried to go right from the bear crawl onto the rope.  

Training: 7/10/2015

(video to come)

A. Hang Clean + Clean + FS: 4 x 1+1+1; rest 3-4 min (205,235,245,255)
B. Front Squat: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure. (as with PP on Wed) (255 + 5x2)
C1. Belly to Wall HSPU: 4 x 2-5; rest 1 min (5,5,5)
C2. Single Leg RDL: Single Leg Land-mine RDL 4 x 5/leg @3020, rest 1 min (35lbs.)

Notes: Woke up too early today and couldn't get back to sleep.  I was just in a cranky mood all morning and it carried into training.  Had no pop in movement.  I was mindful of this going into training so I made sure not to push it too hard and injure myself or get sick.  Clean complex felt okay though I didn't really have the right feeling in the pull.  Also, as soon as weights hit me, my brain really didn't know what to do.  Hit 255 and called it there.  Moved onto front squats, and though they didn't feel terrible, I could tell I lacked pop.  Hit 255 and then went right into the doubles.  My form was ok but not great.  Hit 5 sets and called it there.  Only room for improvement on this one.  Belly to wall HSPU were good, but couldn't keep my hips tucked during this movement.  Couldn't tell if it was muscular or a structural inhibition.  I will have to look into this because I have a similar issue on T2B (not being able to tuck my hips).  Instead of BB SL RDL, I decided to try landmine RDLs instead.  These would force me to drive my hips back more and not use my back as much.  Need a few more touches here as I lose my balance pretty easily.  Finished up with some mobility.

Saturday, July 11, 2015

Rest Day: 7/9/2015

Notes: Feeling good today.  Hip is feeling better, but my shoulder is still a little aggravated.  

Training: 7/8/2015

A. Snatch: 1 rep EMOM for 15 min, 5 @82%, 5 @87%, 5 @92% (185x5, 200 x 10)
B. Push Press: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure*
--mobility work to prep for MU/C2B-- (225 + 5x2. completed directly after the 5RM)
C. Strict MUs: accumulate 12-15 good reps (12 complete)
D. Band Ast'd C2B Strict Pullups: 5 x 5; rest 90-120 sec (purple band used)
E. Side Plank max test - 1 x each side; rest 4 min b/t sides (2 min/side)
notes-activate lat to keep shoulder stable; top foot just in front of bottom foot. Report time for each side.

Notes: Still feeling it a little from the weekend especially in the triceps and the lower back.  Made sure to activate these two areas appropriately before getting into snatches.  Snatches felt okay today, but a hair forward on all reps).  Missed the first two attempts at 200, so I stuck with that weight for the rest of the sets and was able to complete the next 8 reps without misses.  Haven't worked on the push press too much recently, and I was excited to give this a go (especially since my shoulder mobility has improved).  Hit 225 with a bit of a struggle and decided that would be my starting pointing today.  After a 20sec rest, I hit my first set and it was really hard.  For the next two sets, they got a little easier, then hard again.  I cut it after the 5th set as I was mentally spent.  Assisted pullups were touchy.  It's tough to tell if I am staying in a proper shoulder position so I have to refer back to the camera. I am also unsure of the muscles I should be using to get my chest all the way to the bar.  I don't think I have the flexibility right now to get low on the sternum, but the upper sternum was doable and felt strong.  Can't hold there yet, but it's getting better.  Plank test sucked, especially since I did a 2min front plank on Sunday, and now I was here doing it again.  Hit 2min/side and it was challenging.  Didn't feel a discrepancy from side to side.  Finished up with some mobility.  Good training session just getting back into things.

Training: 7/7/2015


(go by feel today; if off just do recovery swim)
Swim 100m/rest 10 sec x 7-10 (swim the 100s at ~1:53'-1:55' each)
easy c/d swim
Mobility work
Times: 1:43-1:50

Notes: Was sore in my triceps and lower back so the swim was a good opportunity to work on conditioning without having to take a pounding.  Stroke felt good today, though I am not getting onto my left side very well (I worked on it afterward and it felt a bit better).  Middle sets were difficult, but they were still solid in time.  Recovery was pretty good and knowing that I only had 10 sets today really kept me motivated to hit every interval below 1:50.  

Thursday, July 9, 2015

Rest Day: 7/6/2015

Notes: Lower back is sore along with triceps and chest.  Feeling pretty good though.

War Games 2015

Notes: Didn't get the greatest sleep last night but it was good enough.  Woke up and ate before meeting my teammates and riding up to West Palm for the first annual War Games USA Fitness Competition.  It was very hot as I got there, so I knew drinking plenty of fluids throughout the day would be important.  4 events in 8 hours was the task at hand.  I thought we performed very well on all events and executed our game plan well.  I felt a little pretty good on the first workout, just didn't want to spill over.  Second workout was the muscular endurance test and I didn't do as well as I'd like.  Chest blew up and the burpees were a little slower than they should have been.  Need to work some muscular endurance in the future.  Third workout the limiter here was the fact the bars and KBs were so hot my hands were burning.  I ended up getting a blister on my pinky and my thumbs.  Last workout went off exactly like it should have.  I rowed a 1:38 500m and then was able to sprint around the field before getting back to the lunges and army crawling across the field.  Knees got scraped up a bit in the process but it was all in good fun.  We took third overall (some scoring errors involved), but I thought we had fun, executed, and learned a lot from the experience.

Training: 7/4/2015

40min Aerobic + Mobility

Notes: Competition tomorrow so I got in a hit some lower intensity aerobic work and then mobilized my hips, ankles, and shoulders.  Felt good.

Training: 7/3/2015

A. Clean: 1 rep EMOM for 10 min, moderate only today
B. Front Squat: 3 x 1; rest 2 min - ~75%1RM
C. Trap Bar DL: 2 x 12,9 @2110; rest 2 min - moderate
D. Slider Lateral Lunges: 1 x 8/leg, rest 90 sec b/t legs
E. Rotate EMOM for 15 min:
1st - 7 C2B
2nd - 5-7 HSPU
3rd - AD 30 sec @90%aerobic

Notes: Hitting a competition this Sunday so took today easy.  Felt pretty good going into today's session.  Worked on my lift off in the clean, still need some work.  I need to keep the chest up and sweep the bar in.  Front squats weren't much of a challenge.  Just worked on perfect form and speed.  They felt good.  Trap bar deadlifts have been feeling solid.  Butt was on fire.  Went right from there to the EMOM.  Did all HSPU strict to work muscular endurance.  C2B were a little off until the last set when I remembered to stay hollow through the swing and not pike so much.  Pushed on the airdyne and it felt good to get a good burn in.  

Friday, July 3, 2015

Rest Day: 7/2/2015

Notes: Body is cranky today.  Right shoulder and left hip.

Training: 7/1/2015

A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @82%, 5 @87%, 5 @92%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (267, 282, 300)
B1. Push Press: 3 x 3 @80%, rest 2 min (225)
B2. Pendlay Row: 3 x 3 @21X0, rest 2 min - 80% effort (165,175,185)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (skipped)
D. Trap 3/Ext. Rotators work (complete)

Notes: Warmed up pretty quickly today and got to work.  In warming up, I just wanted to get the bar in a good position but everything felt heavy, that's when I noticed I just wasn't finishing my leg drive.  Once I did that, everything started clicking much better.  I made 3/5 at 300lbs. (even though I couldn't hit that to save my life in previous attempts), and I came close to finishing the misses, but was stuck in the blocks.  I think I need to work on keeping the torso a little more vertical in the dip and drive and finish with my legs.  Now I know why my split jerk increases with my push press.  My legs definitely get stronger and it gets my dip and drive stronger.  Push presses felt good and fast and rows were focused on good position.  After the strength work, I worked on an event with my teamates for the upcoming War Games team competition.  I had 40 air squats, ~2min front plank hold, 500m row, 4x50m shuttle run, 10 jumping lunges, and 50m partner drag.  That was a burner but it was good to get it in in prep for Sunday.

Training: 6/30/2015

Swim Warm-up (5min of drilling)
Swim 100m (1:55-1:58/100m Goal)
-rest 10sec
x 10sets
-rest 3min
x 2

Times: Range between 1:48-1:51

Notes: Swim stroke didn't feel great after the first three 100m intervals.  I think when my resp. rate increases I try and breath more rather than increase stroke rate.  In addition, my right side breathing was horrendous today (which is abnormal).  Just felt very one sided today in the pool.  Interval times were solid, but I was taking in a lot of air in my belly.  I will hope to clean this up by next swim. 

Training: 6/29/2015

(video to come)

A. Snatch: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max)
B. Snatch Pulls: 2 x 3; rest 2-3 min - 95% of snatch
C. Back Squat: 5 x 2-3; rest 4-5 min - ~85%
E. Slider Lateral Lunges: 3-4 x 8-10/leg, rest 90 sec b/t legs - perform some scap pullup work in rests

Notes: Mechanics felt damn good today in the snatch, even though I was in a car for most of the weekend.  The idea of getting my knees back off the floor is key for me.  I just have to get my knees out in the start position more and I think that will square everything away.  Had all but one miss/make in the 15 snatches (last Monday was a disaster).  Snatch pulls were okay, but wasn't feeling much pop.  Back squats didn't feel great today.  Just couldn't get my hips under me (back to activation work?).  Slider lunges were challenging as always and hit 3 sets.  Overall decent training despite being tired from travel.  Need to work on ankles some more, and continue to groove a solid pull.

Rest Day: 6/28/2015

Notes: Traveling around Daytona for Bacon Beatdown.  Shoulders, hips, and hands are really sore.  

Power Monkey Fitness Camp (Training: 6/27/2015)

Notes: I travelled up to St. Augustine on Saturday morning to participate in the PMF clinic at Academy Fitness Crossfit.  Colin Geraghty and Mike Cerbus were the gymnastics and weightlifting instructors respectively.  Main point in the gymnastics lesson that I took away is that body position is key.  You need a solid arch and hollow body at all times in order to hit movements properly.  I personally pike way too much on movements.  I also need to increase my shoulder mobility in flexion.  On the weightlifting side, I felt pretty good.  Pull of the ground felt really good, and I re-enforced the proper bar position when overhead (I had it a little too far back).  Also, I need to practice the readjustment into the finish some more.  Overall, well worth the trip!