CFDC
Skill work: 5 minutes of jumping rope, muscle-up practice, and rope climbing.
Only got one muscle-up, and it happened once I switched to the higher rings. Biggest problems are maintaining the false grip and committing to the transition by driving my head through the rings.
Conditioning: 3 rounds of 1 minute row, rest, 1 minute box jumps (24 inch), rest, 1 minute thrusters (95#), rest.
25/24/15
23/21/15
22/20/15
Total score: 180
This workout was a total gasser. I'm satisfied with my rowing totals -- I was pulling pretty hard. Box jump totals should have been higher. There's no reason why I can't be incredible at box jumps. I'm a good jumper and there is no weight component. Thrusters were brutal, but they actually got easier as my hips and ankles opened up. I basically worked for 30 seconds, rested for 15, and then worked again for the last 15. Probably should have squeezed out a few more reps in the first two rounds, but thrusters are flat-out difficult. I'm content with today's effort. I wish I were making more progress on muscle-ups, but I haven't been putting in the time on them. Let's just hope they don't show up in Charlottesville.
30 December 2010
29 December 2010
Wednesday 29 December 2010
Conditioning: Complete two rounds of: row 500 meters, 25 burpees.
Time was 7.37. Completed at WNYD gym. Tried to keep pace around 1.50 on the first round and 2.00 on the second round. Burpees were done with a lateral jump at the top. Most of my time was lost on the second round of burpees. I tried to keep steady, but my pace really slowed.
Olympic (drilling): After a long warm-up, I completed three rounds of 10 pass-throughs/10 sotts press/10 overhead squats with PVC. Then, I began drilling with the bar, working through muscle snatch, snatch-grip push press, and overhead squat. I eventually worked up to 75# and was doing multiple reps of power snatch and overhead squats. Emphasis was on keeping the elbows high and outside. Finished up with 21 reps of overhead squat at 75#. All in all, a great session. Looking forward to this Saturday's practice meet. We'll be working up to our second attempts, which, for me, should be 62.5kg on snatch, and 90kg on clean & jerk.
Time was 7.37. Completed at WNYD gym. Tried to keep pace around 1.50 on the first round and 2.00 on the second round. Burpees were done with a lateral jump at the top. Most of my time was lost on the second round of burpees. I tried to keep steady, but my pace really slowed.
Olympic (drilling): After a long warm-up, I completed three rounds of 10 pass-throughs/10 sotts press/10 overhead squats with PVC. Then, I began drilling with the bar, working through muscle snatch, snatch-grip push press, and overhead squat. I eventually worked up to 75# and was doing multiple reps of power snatch and overhead squats. Emphasis was on keeping the elbows high and outside. Finished up with 21 reps of overhead squat at 75#. All in all, a great session. Looking forward to this Saturday's practice meet. We'll be working up to our second attempts, which, for me, should be 62.5kg on snatch, and 90kg on clean & jerk.
28 December 2010
Tuesday 28 December 2010
CFDC
Warm-up: 2 rounds of: inchworms, 20 squats, spider crawls, 10 push-ups, gorilla walk, 10 sit-ups, Samson stretch, scorpions.
Strength: 8 rounds of 3 power cleans/2 jerks
Did sets of 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 85kg(f). Didn't attempt an eighth set after failing on the seventh. Pretty amazing that 85kg was my pr only a few weeks ago, and now I'm able to handle it for reps.
Conditioning: 7 minute AMRAP: 7 burpees, 14 KBS, 21 sit-ups
Completed 4 rounds plus 4 burpees. Used 20kg KB and unanchored Abmat sit-ups. Had to break up the last rounds of sit-ups, but that was it. Five rounds would have been nice, but I don't know where the time would have been made up -- possibly burpees and transition time?
Warm-up: 2 rounds of: inchworms, 20 squats, spider crawls, 10 push-ups, gorilla walk, 10 sit-ups, Samson stretch, scorpions.
Strength: 8 rounds of 3 power cleans/2 jerks
Did sets of 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 85kg(f). Didn't attempt an eighth set after failing on the seventh. Pretty amazing that 85kg was my pr only a few weeks ago, and now I'm able to handle it for reps.
Conditioning: 7 minute AMRAP: 7 burpees, 14 KBS, 21 sit-ups
Completed 4 rounds plus 4 burpees. Used 20kg KB and unanchored Abmat sit-ups. Had to break up the last rounds of sit-ups, but that was it. Five rounds would have been nice, but I don't know where the time would have been made up -- possibly burpees and transition time?
Monday 27 December 2010
Rest day
Time to begin three weeks of the most intensive training of my life. Plan is to go crazy for the next three weeks (with a slight taper for the Baltimore Open) and then taper for a week before Charlottesville. This week will consist of: CFDC on Tuesday; conditioning and Olympic drilling on Wednesday; CFDC on Thursday; skill/mobility (yoga) on Friday; Olympic drilling and conditioning (with running) on Saturday; and CFDC and running on Sunday. It will be important to get proper rest and eat proper foods. The time is now . . . no regets.
Time to begin three weeks of the most intensive training of my life. Plan is to go crazy for the next three weeks (with a slight taper for the Baltimore Open) and then taper for a week before Charlottesville. This week will consist of: CFDC on Tuesday; conditioning and Olympic drilling on Wednesday; CFDC on Thursday; skill/mobility (yoga) on Friday; Olympic drilling and conditioning (with running) on Saturday; and CFDC and running on Sunday. It will be important to get proper rest and eat proper foods. The time is now . . . no regets.
26 September 2010
Sunday 26 Sep 2010
Navy 5 Miler
Unofficial time was 35.59, which translates to about a 7.11 minute/mile pace. Goal was sub-35.00, but the legs just didn't have it on the third, fourth, and first half of the last mile. Lower part of calf muscles are pretty beat up, but that's about it. Didn't feel that gassed at the finish line -- probably could have started final kick earlier. In any event, that's enough running for a while. It's time to get back to focusing on strength and getting some extra rest days instead of running/track workouts.
Unofficial time was 35.59, which translates to about a 7.11 minute/mile pace. Goal was sub-35.00, but the legs just didn't have it on the third, fourth, and first half of the last mile. Lower part of calf muscles are pretty beat up, but that's about it. Didn't feel that gassed at the finish line -- probably could have started final kick earlier. In any event, that's enough running for a while. It's time to get back to focusing on strength and getting some extra rest days instead of running/track workouts.
25 September 2010
Saturday 25 Sep 2010
"Fight Gone Bad"
Wall ball: 20/18/18
SDHP: 21/17/16
Box jumps: 30/26/23
Push press: 33/20/14
Row (calories): 12/10/10
116 + 91 + 81 = 288
Did this workout as part of Fight Gone Bad V at CFDC. First time doing this workout as rx'd with an actual score. 300 was the target, but I'm happy with my effort. Disappointed with the drop-off on box jump and push press, and with my overall effort on the C2. Greater overall intensity on my METCONs should translate to a better score next time around. Time to ice, stretch, foam roll, and take fish oil in preparation for tomorrow's Navy 5 Miler.
Wall ball: 20/18/18
SDHP: 21/17/16
Box jumps: 30/26/23
Push press: 33/20/14
Row (calories): 12/10/10
116 + 91 + 81 = 288
Did this workout as part of Fight Gone Bad V at CFDC. First time doing this workout as rx'd with an actual score. 300 was the target, but I'm happy with my effort. Disappointed with the drop-off on box jump and push press, and with my overall effort on the C2. Greater overall intensity on my METCONs should translate to a better score next time around. Time to ice, stretch, foam roll, and take fish oil in preparation for tomorrow's Navy 5 Miler.
06 June 2010
Sunday 6JUN10
Warm-up: Shoulder dislocates, Sotts press, and OHS with PVC pipe; OHS 3 x 10 @ 45#
Strength work: HSPU 5, 5, 5, 5, 5
Yoga block, Ab-mat, 10# bumpers, 25# bumpers, 25# bumpers
KB technique work: swings, cleans, snatches
Sit-ups and back extensions 15-15-15
Strength work: HSPU 5, 5, 5, 5, 5
Yoga block, Ab-mat, 10# bumpers, 25# bumpers, 25# bumpers
KB technique work: swings, cleans, snatches
Sit-ups and back extensions 15-15-15
04 June 2010
Friday 4JUN10
Bench press: 5 x 3 @ 95# plus bands
First time using the bands. Was difficult to lock out the weight, but it was a neat change-of-pace. Definitely showed that I'm lacking explosive power on pressing movements. Should probably incorporate more dips into my workouts.
METCON: "DT"
Complete 5 rounds of:
155# deadlift, 12 reps
155# hang power clean, 9 reps
155# push jerk, 6 reps
34.14
Absolutely brutal workout. Deadlifts weren't difficult. Cleans were heavy, but the biggest issue was grip strength. Actually missed a few reps on the last set because the bar was slipping down towards my fingers. Most difficult part was pressing the weight overhead. Didn't miss any reps, but had to take my time.
First time using the bands. Was difficult to lock out the weight, but it was a neat change-of-pace. Definitely showed that I'm lacking explosive power on pressing movements. Should probably incorporate more dips into my workouts.
METCON: "DT"
Complete 5 rounds of:
155# deadlift, 12 reps
155# hang power clean, 9 reps
155# push jerk, 6 reps
34.14
Absolutely brutal workout. Deadlifts weren't difficult. Cleans were heavy, but the biggest issue was grip strength. Actually missed a few reps on the last set because the bar was slipping down towards my fingers. Most difficult part was pressing the weight overhead. Didn't miss any reps, but had to take my time.
31 May 2010
Monday 31MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
225-225-225; 105-105-105
Squats were incredibly difficult. Bar was moving slowly on just about every rep. Still need to focus on driving the knees outward and keeping the chest up. Need to step up my game is I'm going to get 230#. Press was easy -- after failing three times at 120#, I've decided to reset at 105# and see if it helps. Really focused on driving the bar with some explosiveness.
DWOD: Tennis with Jared. Decided to skip the crazy hero workout rx'd by CFFB. Instead, we played 8-game pro set in the heat. I won 8-2 and served like an absolute monster. Also, hit some nice passing shots, which was surprising.
SWOD: Squat 5-5-5; Press 5-5-5
225-225-225; 105-105-105
Squats were incredibly difficult. Bar was moving slowly on just about every rep. Still need to focus on driving the knees outward and keeping the chest up. Need to step up my game is I'm going to get 230#. Press was easy -- after failing three times at 120#, I've decided to reset at 105# and see if it helps. Really focused on driving the bar with some explosiveness.
DWOD: Tennis with Jared. Decided to skip the crazy hero workout rx'd by CFFB. Instead, we played 8-game pro set in the heat. I won 8-2 and served like an absolute monster. Also, hit some nice passing shots, which was surprising.
Saturday 29MAY10
"Hammer Gone Bad"
Complete 3 rounds of the following:
Sledge hammer strikes (right), 1 minute
Box jumps (20 inch), 1 minute
Sledge hammer strikes (left), 1 minute
45# dumbbell hang clean, 1 minute
Rest one minute between rounds.
104 + 97 + 95 = 296
Did this workout outdoors with T. Brose and really enjoyed it. Felt great after a five-day lay off. Kept great pace with hammer strikes and box jumps; had to break up sets on cleans. Would have been nice to have a little chalk.
Complete 3 rounds of the following:
Sledge hammer strikes (right), 1 minute
Box jumps (20 inch), 1 minute
Sledge hammer strikes (left), 1 minute
45# dumbbell hang clean, 1 minute
Rest one minute between rounds.
104 + 97 + 95 = 296
Did this workout outdoors with T. Brose and really enjoyed it. Felt great after a five-day lay off. Kept great pace with hammer strikes and box jumps; had to break up sets on cleans. Would have been nice to have a little chalk.
23 May 2010
Sunday 23MAY10
CFFB
DWOD: "Fight Gone Bad"
Complete three rounds of one minute at each station. Rest one minute between rounds.
Wallball
75# SDLHP
Box jump (20 inch)
75# push press
Row
102 + 82 + 72 = 256
Lack of stamina absolutely killed me. Legs were shot by first set of box jumps. Felt strongest on push press -- strength has definitely helped with these types of lifts. Miss working in these types of domains. Looking forward to five days off now before ramping up for Crossfit Courage Games 2010.
DWOD: "Fight Gone Bad"
Complete three rounds of one minute at each station. Rest one minute between rounds.
Wallball
75# SDLHP
Box jump (20 inch)
75# push press
Row
102 + 82 + 72 = 256
Lack of stamina absolutely killed me. Legs were shot by first set of box jumps. Felt strongest on push press -- strength has definitely helped with these types of lifts. Miss working in these types of domains. Looking forward to five days off now before ramping up for Crossfit Courage Games 2010.
Friday 21MAY10
CFFB
DWOD: CrossFit Football Total
Power clean 1 RM
Squat 1 RM
Bench press 1 RM
Deadlift 1 RM
185(pr); 260; 175(pr); 335
955
Awesome effort today on all lifts except squat. Put 275# on the bar, but just didn't have the energy to do it. Focus of next cycle will be on getting the squat, bench, and deadlift up.
DWOD: CrossFit Football Total
Power clean 1 RM
Squat 1 RM
Bench press 1 RM
Deadlift 1 RM
185(pr); 260; 175(pr); 335
955
Awesome effort today on all lifts except squat. Put 275# on the bar, but just didn't have the energy to do it. Focus of next cycle will be on getting the squat, bench, and deadlift up.
19 May 2010
Wednesday 19MAY10
Basketball
PT w/ T. Brose
Completed 4 rounds of:
2 pood KBS, 10 reps
40 meter suicide run
10 ball slams (40#)
Rested approximately two minutes between sets and was absolutely exhausted afterward. Using the big KB really took a toll on my legs. Ball slams were fun, but I underestimated how difficult it was to get the 40# slam ball overhead.
PT w/ T. Brose
Completed 4 rounds of:
2 pood KBS, 10 reps
40 meter suicide run
10 ball slams (40#)
Rested approximately two minutes between sets and was absolutely exhausted afterward. Using the big KB really took a toll on my legs. Ball slams were fun, but I underestimated how difficult it was to get the 40# slam ball overhead.
Tuesday 18MAY10
CFFB
SWOD: Weighted chin-up 1 RM
Approx. 50#
Used a 1.5 pood KB, but barely got the chin over the bar -- not sure if I can event count it. Therefore, I approximate my 1 RM at 50#.
DWOD: Complete 5 rounds of:
Max rep weighted chin-ups with 50% of 1 RM
10 burpees
Used 25# dumbbell and completed 5/4/3/3(f)/3(f). Workout was supposed to involve 50 yard sprints, but I subbed burpees due to logistics.
SWOD: Weighted chin-up 1 RM
Approx. 50#
Used a 1.5 pood KB, but barely got the chin over the bar -- not sure if I can event count it. Therefore, I approximate my 1 RM at 50#.
DWOD: Complete 5 rounds of:
Max rep weighted chin-ups with 50% of 1 RM
10 burpees
Used 25# dumbbell and completed 5/4/3/3(f)/3(f). Workout was supposed to involve 50 yard sprints, but I subbed burpees due to logistics.
17 May 2010
Monday 17MAY10
CFFB
SWOD: Squat 5-5-5
225-225-225
Yes, finally got two wheels on squats. Definitely a benchmark weight for me. Weight started creeping out onto toes toward the end, but was able to stay mostly upright. With CFFB Total coming up this week, goal will be to squat 275#.
DWOD: 15 minute AMRAP:
135# push jerk, 3 reps
6 push-ups
1.5 pood KB clean (right), 9 reps
1.5 podd KB clean (left), 9 reps
Got 8 rounds and was sweating uncontrollably. Cleans still beat up the forearms quite a bit, but they seem to improve each time. Need to prevent KB from flipping so much.
SWOD: Squat 5-5-5
225-225-225
Yes, finally got two wheels on squats. Definitely a benchmark weight for me. Weight started creeping out onto toes toward the end, but was able to stay mostly upright. With CFFB Total coming up this week, goal will be to squat 275#.
DWOD: 15 minute AMRAP:
135# push jerk, 3 reps
6 push-ups
1.5 pood KB clean (right), 9 reps
1.5 podd KB clean (left), 9 reps
Got 8 rounds and was sweating uncontrollably. Cleans still beat up the forearms quite a bit, but they seem to improve each time. Need to prevent KB from flipping so much.
Sunday 16MAY10
CFFB
Complete 5 rounds of:
20 yard shuttle run
1.5 pood KBS, 8 reps
16 push-ups
Rest one minute between rounds.
Rolled along for the first three rounds, but hit an absolute wall after the shuttle run on the fourth round. Push-ups became a total grind after a while -- what else is new? Did this workout with MC at the UDC soccer field.
Complete 5 rounds of:
20 yard shuttle run
1.5 pood KBS, 8 reps
16 push-ups
Rest one minute between rounds.
Rolled along for the first three rounds, but hit an absolute wall after the shuttle run on the fourth round. Push-ups became a total grind after a while -- what else is new? Did this workout with MC at the UDC soccer field.
15 May 2010
Saturday 15MAY10
CFFB
SWOD: Power clean 3-3-3-3-3
165-165-165-165-165
Felt incredibly explosive today. All reps flew up nicely. Had a tendency on a few reps to land too wide with feet, but bar will still moving quickly. In order to get 170# next time, I'll need to focus on getting full extension and then getting the feet and elbows flying.
DWOD: Five rounds of:
3 hang clean pulls
3 hang cleans
3 push presses
3 push jerks
Used 115# and rested two minutes between rounds.
Followed DWOD up with three sets of sit-ups and back extensions.
SWOD: Power clean 3-3-3-3-3
165-165-165-165-165
Felt incredibly explosive today. All reps flew up nicely. Had a tendency on a few reps to land too wide with feet, but bar will still moving quickly. In order to get 170# next time, I'll need to focus on getting full extension and then getting the feet and elbows flying.
DWOD: Five rounds of:
3 hang clean pulls
3 hang cleans
3 push presses
3 push jerks
Used 115# and rested two minutes between rounds.
Followed DWOD up with three sets of sit-ups and back extensions.
12 May 2010
Wednesday 12MAY10
Basketball
PT with T. Brose
Worked on deadlift form. Did a few sets while focusing on negative portion of lift. Then, placed feet on plate to work from a deficit. Actually felt better pulling from that position.
Then, did chipper of the following exercises:
185# hex-bar deadlift, 15 reps
95# push press, 15 reps
1.5 pood KBS, 15 reps
30 box jumps (18 inch)
30 double-unders
30 burpees
30 double-unders
30 box jumps (18 inch)
1.5 pood KBS, 15 reps
95# push press, 15 reps
185# hex-bar deadlift, 15 reps
Took approximately 16 minutes, and was awesome!
PT with T. Brose
Worked on deadlift form. Did a few sets while focusing on negative portion of lift. Then, placed feet on plate to work from a deficit. Actually felt better pulling from that position.
Then, did chipper of the following exercises:
185# hex-bar deadlift, 15 reps
95# push press, 15 reps
1.5 pood KBS, 15 reps
30 box jumps (18 inch)
30 double-unders
30 burpees
30 double-unders
30 box jumps (18 inch)
1.5 pood KBS, 15 reps
95# push press, 15 reps
185# hex-bar deadlift, 15 reps
Took approximately 16 minutes, and was awesome!
Tuesday 11MAY10
CFFB
SWOD: Hang power snatch 2-2-2-2-2-2-2-2; Strict pull-ups 3 x max reps
95-110-110-115-115-120-120-125; 9-8-6
Decided to work power snatches from the hang position instead of from the ground. Still not comfortable with the transition. Definitely felt more comfortable, however, with the weight overhead. Need to continue improving skill transfer exercises. Grip was a little fried on pull-ups, but still went okay.
No time for DWOD.
SWOD: Hang power snatch 2-2-2-2-2-2-2-2; Strict pull-ups 3 x max reps
95-110-110-115-115-120-120-125; 9-8-6
Decided to work power snatches from the hang position instead of from the ground. Still not comfortable with the transition. Definitely felt more comfortable, however, with the weight overhead. Need to continue improving skill transfer exercises. Grip was a little fried on pull-ups, but still went okay.
No time for DWOD.
10 May 2010
Monday 10MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
220-220-220; 120(f)-120(f)-120(f)
Squat was an absolute grind. Had trouble maintaining upright position on the last few reps. Need to keep chest up, shoulders back, and focus on driving straight up. 225# should be attainable, which would be a nice accomplishment. Press went 4-4-3. I've now failed three times at 120# and will need to do a re-set. Based on the ten percent guideline, I should go back down to 105# or 110#. Will probably go with 110# and will focus on form and explosiveness. Hopefully bench press will keep increasing and I'll be able to blow past 120# in a few weeks.
Had to skip DWOD due to lack of time.
SWOD: Squat 5-5-5; Press 5-5-5
220-220-220; 120(f)-120(f)-120(f)
Squat was an absolute grind. Had trouble maintaining upright position on the last few reps. Need to keep chest up, shoulders back, and focus on driving straight up. 225# should be attainable, which would be a nice accomplishment. Press went 4-4-3. I've now failed three times at 120# and will need to do a re-set. Based on the ten percent guideline, I should go back down to 105# or 110#. Will probably go with 110# and will focus on form and explosiveness. Hopefully bench press will keep increasing and I'll be able to blow past 120# in a few weeks.
Had to skip DWOD due to lack of time.
09 May 2010
Saturday 8MAY10
CFFB
SWOD: Strict chin-ups 3 x max reps
11-7-6
Emptied the tank on the first set and it zapped my power for the last two. Should be able to get 12 next time.
DWOD: Complete 5 rounds for time of:
5 power cleans at 75% of 1 RM (135#)
1/2 gasser farmers walk with 2 pood KBs
18.31
Current 1 RM is 175#, with 131 being 75%. However, decided to scale up slightly and it wasn't too much of a problem. Grip was a huge issue on farmers walks, but didn't have too much of an effect on power cleans. Pulling power was slightly zapped from chin-ups and having to deadlift the KBs each time to do farmers walks. Had trouble maintaining lower back tightness during power cleans. Need to remember to keep weight on heels, keep arms loose, and maintain posture during lift. Looking forward to a shot at 165# for sets across next week.
SWOD: Strict chin-ups 3 x max reps
11-7-6
Emptied the tank on the first set and it zapped my power for the last two. Should be able to get 12 next time.
DWOD: Complete 5 rounds for time of:
5 power cleans at 75% of 1 RM (135#)
1/2 gasser farmers walk with 2 pood KBs
18.31
Current 1 RM is 175#, with 131 being 75%. However, decided to scale up slightly and it wasn't too much of a problem. Grip was a huge issue on farmers walks, but didn't have too much of an effect on power cleans. Pulling power was slightly zapped from chin-ups and having to deadlift the KBs each time to do farmers walks. Had trouble maintaining lower back tightness during power cleans. Need to remember to keep weight on heels, keep arms loose, and maintain posture during lift. Looking forward to a shot at 165# for sets across next week.
07 May 2010
Friday 7MAY10
CFFB
SWOD: Bench press 5-5-5
155-155-155
Definitely a new personal best on bench press. Struggled the most on the first set for some reason; last two sets were much smoother. 160# will be a challenge, but should be manageable with some good work and eating of the next week.
DWOD: For time:
30 back squats @ bodyweight (175#)
Row 1K
30 burpees
15.11
Gave an awesome effort. Lost most of my time on back squats, but that's understandable. Focused on setting the bar a little further down on the meatier part of the traps vice up on my neck. Kept rower at about a 2 minute 500 meter pace. Busted my butt on burpees.
SWOD: Bench press 5-5-5
155-155-155
Definitely a new personal best on bench press. Struggled the most on the first set for some reason; last two sets were much smoother. 160# will be a challenge, but should be manageable with some good work and eating of the next week.
DWOD: For time:
30 back squats @ bodyweight (175#)
Row 1K
30 burpees
15.11
Gave an awesome effort. Lost most of my time on back squats, but that's understandable. Focused on setting the bar a little further down on the meatier part of the traps vice up on my neck. Kept rower at about a 2 minute 500 meter pace. Busted my butt on burpees.
Thursday 6MAY10
Tennis
Played poorly. Terrible footwork and conditioning. Need to start playing much more basketball/tennis/ultimate.
Played poorly. Terrible footwork and conditioning. Need to start playing much more basketball/tennis/ultimate.
05 May 2010
Wednesday 5MAY10
Basketball and PT with T. Brose.
Felt awful going up and down the court. Heat was definitely a factor, but so was lack of conditioning.
PT consisted of olympic form work with 45# bar. Then, we went outside with two 1.5 pood kettlebells. We did three types of walks: both KBs locked out overhead; both KBs in rack position; and farmers walks. Whenever I had to put them down, had to do squats or sprints.
Felt awful going up and down the court. Heat was definitely a factor, but so was lack of conditioning.
PT consisted of olympic form work with 45# bar. Then, we went outside with two 1.5 pood kettlebells. We did three types of walks: both KBs locked out overhead; both KBs in rack position; and farmers walks. Whenever I had to put them down, had to do squats or sprints.
Tuesday 4MAY10
CFFB
SWOD: Deadlift 5 RM; Inverted rows 12-12-12
285; 12-12-12
Felt strong on deadlift. Still having trouble getting into correct starting position, but aggressiveness was there. Inverted rows were are nice change. CFFB called for doing them on rings, but these were difficult enough.
DWOD: Sprints
2 x 100 meters
4 x 50 meters
8 x 20 meters
SWOD: Deadlift 5 RM; Inverted rows 12-12-12
285; 12-12-12
Felt strong on deadlift. Still having trouble getting into correct starting position, but aggressiveness was there. Inverted rows were are nice change. CFFB called for doing them on rings, but these were difficult enough.
DWOD: Sprints
2 x 100 meters
4 x 50 meters
8 x 20 meters
04 May 2010
Monday 3MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120(f)-120(f)-120(f)
Really struggled on both strength lifts today. Felt tight on squats and had trouble getting into the hole. Need to warm-up better next time in order to get 220#. Press wasn't even close -- reps went 4-4-3. Will give 120# one more crack. If I fail, then it will be time for a reset on press.
DWOD: 10 minute AMRAP:
5 KB snatch (1.5 pood), right hand
5 KB snatch (1.5 pood), left hand
5 push-ups
9 rounds. Really pushed hard on this workout after failing miserably on press. Love working with the KB and was impressed with myself for handling 1.5 pood.
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120(f)-120(f)-120(f)
Really struggled on both strength lifts today. Felt tight on squats and had trouble getting into the hole. Need to warm-up better next time in order to get 220#. Press wasn't even close -- reps went 4-4-3. Will give 120# one more crack. If I fail, then it will be time for a reset on press.
DWOD: 10 minute AMRAP:
5 KB snatch (1.5 pood), right hand
5 KB snatch (1.5 pood), left hand
5 push-ups
9 rounds. Really pushed hard on this workout after failing miserably on press. Love working with the KB and was impressed with myself for handling 1.5 pood.
01 May 2010
Saturday 1MAY10
CFFB
DWOD: Complete 7 rounds of the following:
275# deadlift, 3 reps
6 HSPUs
9 box jumps (24 inch)
16.34
Amazing workout. Loving these Saturday workouts without the linear strength component. Had to scale down from 315# on deadlift. Also, used ab-mat for depth on HSPUs.
DWOD: Complete 7 rounds of the following:
275# deadlift, 3 reps
6 HSPUs
9 box jumps (24 inch)
16.34
Amazing workout. Loving these Saturday workouts without the linear strength component. Had to scale down from 315# on deadlift. Also, used ab-mat for depth on HSPUs.
Friday 30APR10
CFFB
SWOD: Squat 5-5-5; Push press 5-5-5
210-210-210; 135-135-135
Bar was moving awfully slow on last few reps of squat. Diet had been poor and felt very tired at the end of week. Going to need to be much more alert and aggressive on 215. Push press wasn't very explosive. Need to completely open hips and get up onto toes.
DWOD: 21-15-9, with 20# vest:
Push-ups
Pull-ups
Blown away by how difficult it was while wearing vest. Definitely something I need to incorporate more.
SWOD: Squat 5-5-5; Push press 5-5-5
210-210-210; 135-135-135
Bar was moving awfully slow on last few reps of squat. Diet had been poor and felt very tired at the end of week. Going to need to be much more alert and aggressive on 215. Push press wasn't very explosive. Need to completely open hips and get up onto toes.
DWOD: 21-15-9, with 20# vest:
Push-ups
Pull-ups
Blown away by how difficult it was while wearing vest. Definitely something I need to incorporate more.
27 April 2010
Tuesday 27APR10
CFFB
SWOD: Deadlift 5 RM; Towel pull-ups 3 x max reps (3 minutes rest)
275; 10-6-5
Felt decent on deadlift, but need to get more aggressive. Need to keep shoulder blades pinched, chest up, and drive through the heels. Exhausted myself on first set of towel pull-ups. Would like to get 12 next time.
DWOD: Complete 10 rounds of:
Row 1 minute
Rest 1 minute
Goal is to get 3k meters total. Got 300 meters on first interval, but then it was downhill until 294 on last one. Actually dropped down to 236 on the sixth. Forearms were fried from towel pull-ups and deadlift. Hard to fully recover in only one minute.
SWOD: Deadlift 5 RM; Towel pull-ups 3 x max reps (3 minutes rest)
275; 10-6-5
Felt decent on deadlift, but need to get more aggressive. Need to keep shoulder blades pinched, chest up, and drive through the heels. Exhausted myself on first set of towel pull-ups. Would like to get 12 next time.
DWOD: Complete 10 rounds of:
Row 1 minute
Rest 1 minute
Goal is to get 3k meters total. Got 300 meters on first interval, but then it was downhill until 294 on last one. Actually dropped down to 236 on the sixth. Forearms were fried from towel pull-ups and deadlift. Hard to fully recover in only one minute.
26 April 2010
Monday 26APR10
CFFB
SWOD: Press 5-5-5; 25# weighted back extensions 15-15-15 (after DWOD)
120-120(f)-120(f)
Was able to muster four reps on each of the last two sets, but couldn't drive the bar above my head on the fifth. Need to really focus on getting the correct breath at the top. Achieve lock-out position at the top, suck the air in, do a rep, and then repeat. Will give 120# another shot next time.
DWOD: Complete 3 rounds rounds for time of:
155# front squat, max reps
20 yard bear crawl
10/6/5 in 6.10. Strange workout because it was hard to tell whether to go for speed or reps. Now that I have a number in mind, I could probably crank out an additional rep or two on each set.
SWOD: Press 5-5-5; 25# weighted back extensions 15-15-15 (after DWOD)
120-120(f)-120(f)
Was able to muster four reps on each of the last two sets, but couldn't drive the bar above my head on the fifth. Need to really focus on getting the correct breath at the top. Achieve lock-out position at the top, suck the air in, do a rep, and then repeat. Will give 120# another shot next time.
DWOD: Complete 3 rounds rounds for time of:
155# front squat, max reps
20 yard bear crawl
10/6/5 in 6.10. Strange workout because it was hard to tell whether to go for speed or reps. Now that I have a number in mind, I could probably crank out an additional rep or two on each set.
24 April 2010
Saturday 24APR10
CFFB
SWOD: 25# weighted sit-ups 15-15-15 (after DWOD)
DWOD: "Death by Tabata"
Alternate in tabata style for 8 minutes:
185# deadlift
burpees
95 total reps. Left me absolutely gassed. Lowest totals were 5 deadlifts and 4 burpees. Need to work on improving burpee cycle time. Also, need to continue getting more comfortable deadlifting and stop thinking about form on these types of workouts.
SWOD: 25# weighted sit-ups 15-15-15 (after DWOD)
DWOD: "Death by Tabata"
Alternate in tabata style for 8 minutes:
185# deadlift
burpees
95 total reps. Left me absolutely gassed. Lowest totals were 5 deadlifts and 4 burpees. Need to work on improving burpee cycle time. Also, need to continue getting more comfortable deadlifting and stop thinking about form on these types of workouts.
23 April 2010
Friday 23APR10
CFFB
SWOD: Power clean 3-3-3-3-3; Weighted pull-ups 3, 3, 3, 3, 3
160-160-160-160-160; 5, 10, 15, 20, 25
Felt amazing on power cleans. Established new 3 RM and was able to sustain it for five sets across! Focused on locking in my set-up position with weight on heels, eyes straight ahead, and shoulder blades pinched with elbows turned outward. Then, controlled the first pull and exploded once the weight came to mid-thigh. Once 165# rolls around, it will be critical to get the elbows and feet moving faster. Weighted pull-ups were fun -- actually, workout was supposed to be chin-ups. Last set at 25# was ugly.
DWOD: Complete three 400 meter uphill sprints
1.25
1.22
1.24
Did this workout on Porter Street and felt like I was going to puke on all three sprints. It has been quite a while since I've done any intense running. Probably a good idea to start incorporating more running/sprinting. CFFB called for shorter sprints, but I thought it was too football specific.
SWOD: Power clean 3-3-3-3-3; Weighted pull-ups 3, 3, 3, 3, 3
160-160-160-160-160; 5, 10, 15, 20, 25
Felt amazing on power cleans. Established new 3 RM and was able to sustain it for five sets across! Focused on locking in my set-up position with weight on heels, eyes straight ahead, and shoulder blades pinched with elbows turned outward. Then, controlled the first pull and exploded once the weight came to mid-thigh. Once 165# rolls around, it will be critical to get the elbows and feet moving faster. Weighted pull-ups were fun -- actually, workout was supposed to be chin-ups. Last set at 25# was ugly.
DWOD: Complete three 400 meter uphill sprints
1.25
1.22
1.24
Did this workout on Porter Street and felt like I was going to puke on all three sprints. It has been quite a while since I've done any intense running. Probably a good idea to start incorporating more running/sprinting. CFFB called for shorter sprints, but I thought it was too football specific.
22 April 2010
Thursday 22APR10
CFFB
SWOD: Squat 5-5-5; Bench press 5-5-5
205-205-205; 150-150-150
Felt strong today on both lifts. Only issue on squat was neck position. Need to select a spot on the wall that is slightly lower and remember to relax my arms during the lift. Really focused on driving the knees outside and over the toes. Bench press felt good. Limited myself to three minutes of rest. 155# should be attainable, but might require four or five minutes of rest between sets.
DWOD: Complete three rounds for time of:
65# hang muscle snatch, 8 reps
10 dips
12 K-to-Es
11.40
Really enjoyed the muscle snatches. Pretty sad that I can almost muscle snatch as much as I can power snatch. Dips were brutal after bench press.
SWOD: Squat 5-5-5; Bench press 5-5-5
205-205-205; 150-150-150
Felt strong today on both lifts. Only issue on squat was neck position. Need to select a spot on the wall that is slightly lower and remember to relax my arms during the lift. Really focused on driving the knees outside and over the toes. Bench press felt good. Limited myself to three minutes of rest. 155# should be attainable, but might require four or five minutes of rest between sets.
DWOD: Complete three rounds for time of:
65# hang muscle snatch, 8 reps
10 dips
12 K-to-Es
11.40
Really enjoyed the muscle snatches. Pretty sad that I can almost muscle snatch as much as I can power snatch. Dips were brutal after bench press.
21 April 2010
Wednesday 21APR10
PT w/ T. Brose
Started with some overhead movements. Worked on improving starting posture for the press (less arch in lower back). Next, worked on improving rack position for push press and push jerk (resting on shoulders, not neck/chest). Then, worked on proper landing position for split jerk.
We then spent some time going through a cycle of ring push-ups with a one-armed extension, ring rows with a transition to the muscle-up, and KB snatches.
Started with some overhead movements. Worked on improving starting posture for the press (less arch in lower back). Next, worked on improving rack position for push press and push jerk (resting on shoulders, not neck/chest). Then, worked on proper landing position for split jerk.
We then spent some time going through a cycle of ring push-ups with a one-armed extension, ring rows with a transition to the muscle-up, and KB snatches.
Tuesday 20APR10
CFFB
Warm-up: PVC pipe complex; 3 rounds of OHS w/ bar, 5 K-to-Es, and 5 ring dips
SWOD: Deadlift 5 RM
265
Finally starting to get some aggressiveness back in the pull. Wasn't thinking about lower back this time. Noticed that putting the weight down the proper way puts you in proper position for the next rep. Unfortunately, when I do it that way, I don't feel like my shoulder blades are in a great position to pull.
DWOD: 15 AMRAP
5 thrusters with 40# dumbbell (right arm)
5 thrusters with 40# dumbbell (left arm)
7 push-ups
9 box jumps (24 inch)
8 rounds. Felt really sick after this workout. Probably a combination of not enough sleep, lack of METCONs, and really hot in gym. If this workout ever comes up again, 10 rounds would be an attainable goal.
Warm-up: PVC pipe complex; 3 rounds of OHS w/ bar, 5 K-to-Es, and 5 ring dips
SWOD: Deadlift 5 RM
265
Finally starting to get some aggressiveness back in the pull. Wasn't thinking about lower back this time. Noticed that putting the weight down the proper way puts you in proper position for the next rep. Unfortunately, when I do it that way, I don't feel like my shoulder blades are in a great position to pull.
DWOD: 15 AMRAP
5 thrusters with 40# dumbbell (right arm)
5 thrusters with 40# dumbbell (left arm)
7 push-ups
9 box jumps (24 inch)
8 rounds. Felt really sick after this workout. Probably a combination of not enough sleep, lack of METCONs, and really hot in gym. If this workout ever comes up again, 10 rounds would be an attainable goal.
20 April 2010
Monday 19APR10
CFFB
Warm-up: PVC pipe complex (no time for OHS w/bar and K-to-Es)
SWOD: Squat 5-5-5; Press 5-5-5
200-200-200; 115-115-115
Last few reps of each set on squat got pretty difficult. Need to trust myself in allowing the knees to stay way outside. Also, felt much better when I focused my eyes on one target slightly above eye-level. Press was ugly on the last few reps of each set, but it still counted. 120# is going to be a real struggle, unless I seriously increase my eating in the next week. Might need to consider increasing rest time between sets.
DWOD: Skipped due to lack of time
Warm-up: PVC pipe complex (no time for OHS w/bar and K-to-Es)
SWOD: Squat 5-5-5; Press 5-5-5
200-200-200; 115-115-115
Last few reps of each set on squat got pretty difficult. Need to trust myself in allowing the knees to stay way outside. Also, felt much better when I focused my eyes on one target slightly above eye-level. Press was ugly on the last few reps of each set, but it still counted. 120# is going to be a real struggle, unless I seriously increase my eating in the next week. Might need to consider increasing rest time between sets.
DWOD: Skipped due to lack of time
18 April 2010
Sunday 18APR10
PT w/ T. Brose
Worked on Olympic drills with PVC pipe and bar. Focused on getting torso upright during dip portion, and then keeping arms loose and close to the body on the drive portion. It's difficult to tell whether these drills are helping with my lifts, but I have faith they they will eventually help. Also did some KB work. Need to remember to use same back-swing motion for cleans and snatches as I use for swings.
Worked on Olympic drills with PVC pipe and bar. Focused on getting torso upright during dip portion, and then keeping arms loose and close to the body on the drive portion. It's difficult to tell whether these drills are helping with my lifts, but I have faith they they will eventually help. Also did some KB work. Need to remember to use same back-swing motion for cleans and snatches as I use for swings.
17 April 2010
16 April 2010
Friday 16APR10
CFFB
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Power clean 3-3-3-3-3
155-155-155-155-155
Set new pr for 3 RM; however, didn't have the explosiveness that I had last week at 150#. Wasn't getting the vicious transition against the ground; instead, it felt like my hips weren't fully opening. Bad combination poor sleep, too many days without rest, and a more difficult than normal warm-up. Need to work on being more patient and not starting second pull until mid-thigh.
DWOD: Complete 5 rounds of the following:
3 hang-clean pulls
3 hang-power cleans
3 push presses
3 push jerks
Used 95# and really focused on getting extension. Hope to drill with T. Brose on Sunday and learn the proper way to do the Burgener warm-up.
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Power clean 3-3-3-3-3
155-155-155-155-155
Set new pr for 3 RM; however, didn't have the explosiveness that I had last week at 150#. Wasn't getting the vicious transition against the ground; instead, it felt like my hips weren't fully opening. Bad combination poor sleep, too many days without rest, and a more difficult than normal warm-up. Need to work on being more patient and not starting second pull until mid-thigh.
DWOD: Complete 5 rounds of the following:
3 hang-clean pulls
3 hang-power cleans
3 push presses
3 push jerks
Used 95# and really focused on getting extension. Hope to drill with T. Brose on Sunday and learn the proper way to do the Burgener warm-up.
15 April 2010
Thursday 15APR10
CFFB
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Squat 5-5-5; Bench press 5-5-5
195-195-195; 145-145-145
Felt much stronger on squats using high-bar position. Body was very warm after OHS warm-up. Need to focus on keeping the body upright and allowing the knees to track out over the toes. Ankle flexibility will play an important role. Bench press was manageable, but not easy. Felt a little tight in the right shoulder, which may have been a factor. Haven't benched in about a month -- maybe that was the issue.
DWOD: Complete 5 rounds for time of:
10 dips
10 pull-ups
25 double-unders
14.03
Dips were the limiting factor on this workout. Pull-ups and double-unders were unbroken. Triceps may have been fatigued from bench press, but it's still unacceptable. Hopefully, adding ring dips to warm-up will start to help with pressing exercises.
Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es
SWOD: Squat 5-5-5; Bench press 5-5-5
195-195-195; 145-145-145
Felt much stronger on squats using high-bar position. Body was very warm after OHS warm-up. Need to focus on keeping the body upright and allowing the knees to track out over the toes. Ankle flexibility will play an important role. Bench press was manageable, but not easy. Felt a little tight in the right shoulder, which may have been a factor. Haven't benched in about a month -- maybe that was the issue.
DWOD: Complete 5 rounds for time of:
10 dips
10 pull-ups
25 double-unders
14.03
Dips were the limiting factor on this workout. Pull-ups and double-unders were unbroken. Triceps may have been fatigued from bench press, but it's still unacceptable. Hopefully, adding ring dips to warm-up will start to help with pressing exercises.
14 April 2010
Wednesday 14APR10
PT with T. Brose
Worked on some drills with PVC pipe. Realized that ankle flexibility is causing some problems. Worked on OHS with 45# bar and had lots of tightness up shoulders/upper back. Moved to rings to work on muscle-up progression. Arms were torn up from the rings -- need to wear sleeves next time, for sure. Lastly, we worked on some L-sits and K-to-Es without kipping. I must begin to incorporate these movements into my warm-up routine. For example:
2 rounds of:
Shoulder dislocations
Sotts press
OHS
2 rounds of:
45# OHS
5 ring dips
5 K-to-Es
Worked on some drills with PVC pipe. Realized that ankle flexibility is causing some problems. Worked on OHS with 45# bar and had lots of tightness up shoulders/upper back. Moved to rings to work on muscle-up progression. Arms were torn up from the rings -- need to wear sleeves next time, for sure. Lastly, we worked on some L-sits and K-to-Es without kipping. I must begin to incorporate these movements into my warm-up routine. For example:
2 rounds of:
Shoulder dislocations
Sotts press
OHS
2 rounds of:
45# OHS
5 ring dips
5 K-to-Es
Tuesday 13APR10
CFFB
SWOD: Deadlift 5 RM
255
Still didn't feel comfortable in set position. Feel inflexible in lower back region and unable to get aggressive with pull. Hopefully weight will start to creep up until I get back to 325#. Need to add some supplemental core work to help stabilize the lower back.
DWOD: Complete AMRAP in 15 minutes of:
10 inverted rows
10 push-ups
10 KBS (1.5 pood)
7 rounds plus 6 inverted rows. Gave a decedent effort today, but ran into a wall on inverted rows. Felt strong on push-ups and KBS. Grip strength became an issue on KBS, however. 8 rounds should be attainable.
SWOD: Deadlift 5 RM
255
Still didn't feel comfortable in set position. Feel inflexible in lower back region and unable to get aggressive with pull. Hopefully weight will start to creep up until I get back to 325#. Need to add some supplemental core work to help stabilize the lower back.
DWOD: Complete AMRAP in 15 minutes of:
10 inverted rows
10 push-ups
10 KBS (1.5 pood)
7 rounds plus 6 inverted rows. Gave a decedent effort today, but ran into a wall on inverted rows. Felt strong on push-ups and KBS. Grip strength became an issue on KBS, however. 8 rounds should be attainable.
12 April 2010
12APR10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
190-190-190; 110-110-110
Didn't feel particularly strong on squats today. Rogue Do-Wins arrived today, and they were great for power lifts. But, I'm starting to think that I'm positioning the bar too low on my back. On the third set, I kept it a little bit higher and it made the movement much more comfortable. Press felt good -- was able to use "bounce" rather than resetting after each rep. 115# should be manageable next time.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
5.04 with 50# dumbbell. Didn't go as quite as fast as last time (4.40), but went up 10# this week. Felt extremely strong with dumbbell in right hand. Had trouble positioning dumbbell for front squat/push press with left hand. Power cleans were still easy at this weight. Could probably handle 55# or 60#, but it might require putting it down for a few rests.
SWOD: Squat 5-5-5; Press 5-5-5
190-190-190; 110-110-110
Didn't feel particularly strong on squats today. Rogue Do-Wins arrived today, and they were great for power lifts. But, I'm starting to think that I'm positioning the bar too low on my back. On the third set, I kept it a little bit higher and it made the movement much more comfortable. Press felt good -- was able to use "bounce" rather than resetting after each rep. 115# should be manageable next time.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
5.04 with 50# dumbbell. Didn't go as quite as fast as last time (4.40), but went up 10# this week. Felt extremely strong with dumbbell in right hand. Had trouble positioning dumbbell for front squat/push press with left hand. Power cleans were still easy at this weight. Could probably handle 55# or 60#, but it might require putting it down for a few rests.
Sunday 11APR10
Rest day
Attended Sunday at the Masters. Although it wasn't a formal workout, we probably walked over 10 miles. Looking forward to getting back into the swing of things.
Attended Sunday at the Masters. Although it wasn't a formal workout, we probably walked over 10 miles. Looking forward to getting back into the swing of things.
Saturday 10APR10
Rest day
Was in Atlanta so wasn't able to do "Hammer Gone Bad" workout. Plan to do that one at some point in the near future. Instead, threw around the disk, hit some golf balls, and went for a 16 minute run in the VFFs.
Was in Atlanta so wasn't able to do "Hammer Gone Bad" workout. Plan to do that one at some point in the near future. Instead, threw around the disk, hit some golf balls, and went for a 16 minute run in the VFFs.
09 April 2010
Friday 9APR10
CFFB
SWOD: Power clean 3-3-3-3-3; Towel pull-ups 3 x max reps
150-150-150-150-150; 10-6-6
Felt awesome on power cleans. Have really eliminated the "donkey kick." Tom wants me to focus on getting the elbows high-and-outside and thinks that will help me with heavier weights. Definitely think I'll be able to handle 155# next time this workout rolls around. Also, towel pull-ups were good. Pulling strength actually fatigued before my grip on the first set. Last two sets were a different story -- grip was fried.
DWOD: Complete 3 rounds of:
40 yard suicide runs
Rest 2 minutes
00.35-00.35-00.37
Haven't felt that way in a while. Was absolutely vicious on the cardio. Running has definitely suffered with all the emphasis on power. Oh well . . .
SWOD: Power clean 3-3-3-3-3; Towel pull-ups 3 x max reps
150-150-150-150-150; 10-6-6
Felt awesome on power cleans. Have really eliminated the "donkey kick." Tom wants me to focus on getting the elbows high-and-outside and thinks that will help me with heavier weights. Definitely think I'll be able to handle 155# next time this workout rolls around. Also, towel pull-ups were good. Pulling strength actually fatigued before my grip on the first set. Last two sets were a different story -- grip was fried.
DWOD: Complete 3 rounds of:
40 yard suicide runs
Rest 2 minutes
00.35-00.35-00.37
Haven't felt that way in a while. Was absolutely vicious on the cardio. Running has definitely suffered with all the emphasis on power. Oh well . . .
Thursday 8APR10
Rest day
Was scheduled to find new 5 RM on both squat and bench press, plus some dips. Would have been a helpful day, but things were busy at work. Also, found out the Rogue Do-Wins are arriving on Monday. It's probably best to hold off on heavy squats until they arrive.
Was scheduled to find new 5 RM on both squat and bench press, plus some dips. Would have been a helpful day, but things were busy at work. Also, found out the Rogue Do-Wins are arriving on Monday. It's probably best to hold off on heavy squats until they arrive.
06 April 2010
Tuesday 6APR10
CFFB
SWOD: Power snatch 2-2-2-2-2-2-2-2
110-110-110-110-110-110-110-110
Snatches are definitely still a weak spot for me, but I've been able to slowly add more weight. Felt like a lot of reps needed to be pressed out at the top, but I was able to lock them out nonetheless. As long as my other lifts continue to improve, I can live with snatches remaining as my goat.
DWOD: Complete 7 rounds of the following:
95# SDLHP, 7 reps
7 box jumps (24 inch)
7.10
Stole this workout from the Virginia sectionals. Probably could have gone slightly faster if box was more solid. SDLHPs felt strong. Didn't want to do CFFB DWOD today because it called for heavy deadlifts and toes-to-bar. Still recovering from lower back injury and don't want to press my luck.
SWOD: Power snatch 2-2-2-2-2-2-2-2
110-110-110-110-110-110-110-110
Snatches are definitely still a weak spot for me, but I've been able to slowly add more weight. Felt like a lot of reps needed to be pressed out at the top, but I was able to lock them out nonetheless. As long as my other lifts continue to improve, I can live with snatches remaining as my goat.
DWOD: Complete 7 rounds of the following:
95# SDLHP, 7 reps
7 box jumps (24 inch)
7.10
Stole this workout from the Virginia sectionals. Probably could have gone slightly faster if box was more solid. SDLHPs felt strong. Didn't want to do CFFB DWOD today because it called for heavy deadlifts and toes-to-bar. Still recovering from lower back injury and don't want to press my luck.
05 April 2010
Monday 5APR10
CFFB
SWOD: Squat 10-10-10; Press 5 RM
160-160-160; 125(f)
Workout called for 70 percent of 5 RM, which for me is still 230#. Weight felt fairly light, but it was great for me to get back into squatting. Forgot to loosen hamstrings beforehand, which could have helped. Was able to muster three reps on press, but failed half way through the fourth. It has been a while since I did any heavy pressing, either overhead or on bench.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
4.40 with 40# dumbbell. Didn't have to put down the dumbbell at any time, which would have resulted in a burpee penalty. Power cleans and front squats were very easy at this weight -- push press became somewhat heavy, but no reps were ever in doubt. Next time, will consider using heavier dumbbell, or even a 1.5 pood KB.
SWOD: Squat 10-10-10; Press 5 RM
160-160-160; 125(f)
Workout called for 70 percent of 5 RM, which for me is still 230#. Weight felt fairly light, but it was great for me to get back into squatting. Forgot to loosen hamstrings beforehand, which could have helped. Was able to muster three reps on press, but failed half way through the fourth. It has been a while since I did any heavy pressing, either overhead or on bench.
DWOD: Complete 10 rounds of the following with one dumbbell:
One-armed power clean (right)
One-armed front squat (right)
One-armed push press (right)
One-armed front squat (right)
One-armed push press (right)
One-armed power clean (left)
One-armed front squat (left)
One-armed push press (left)
One-armed front squat (left)
One-armed push press (left)
4.40 with 40# dumbbell. Didn't have to put down the dumbbell at any time, which would have resulted in a burpee penalty. Power cleans and front squats were very easy at this weight -- push press became somewhat heavy, but no reps were ever in doubt. Next time, will consider using heavier dumbbell, or even a 1.5 pood KB.
04 April 2010
02 April 2010
Saturday 03APR10
CrossFit Cape Cod
"Football Gone Bad"
Spending one minute at each station, complete three rounds of the following exercises:
45# dumbbell thrusters
Box jumps
Push-ups
Double-unders
Row (calories)
303 total reps. Without a doubt, the hardest I've ever pushed during a workout. Probably stormed through the first round too fast, but that's when I scored my highest marks, including 55 double-unders. Couldn't believe how short the one minute felt for rest; was still winded when thrusters started up again. Still need work on push-ups and other pressing movements in general.
Basketball at 1500 with RS, JN, and PP.
Friday 02APR10
CrossFit Cape Cod
Thruster 1 RM
175
Still felt a little tight in my lower back, but it didn't affect me too much. Exercise turned into a front squat/press once I hit 175#; tried 185# afterward but just couldn't get any explosiveness in the transition.
Complete 3 rounds for time of:
15 medicine ball pull-ups
400 meter run with medicine ball
Rest 30 seconds
This workout was unlike anything else I've ever done. Pull-ups were incredibly difficult because it hard to control the ball between my legs. Started to develop a rhythm towards the end, but it was too late. Used various techniques on the run, including resting the ball on top of my head. It was definitely a new stimulus to the body.
Thursday 01APR10
CrossFit Cape Cod
Power clean 1 RM
175(pr)
Have never felt as powerful as I did on power clean today. 175# went up without a problem. Attempted 185# twice, but couldn't finish the rack position. The weight went above chest height on both attempts, but I didn't have the confidence to be aggressive under the bar. Definitely think 185# is a mental barrier.
Tabata K-to-E
Rest 45 seconds
Tabata row
Abs were fried after K-to-E, and really felt them on the rowing machine. Love the intensity at CCC and look forward to working out here for the next two days.
29 March 2010
Tuesday 30MAR10
Warm-up: jump rope; lower back/hamstring mobility
SS: Deadlift 5 RM
245
Really tried to focus on keeping hips elevated and "raising the chest"; unfortunately, flexibility is a huge issue and, by getting into this position, I was losing a lot of pulling power. Next time, plan is to make compromise and, instead, try to find happy medium where shoulders are in front of the bar, upper back/chest is tight, and hips are as high as possible.
CFSB: "1/2 Karen"
For time, complete:
75 wall-ball shots
4.50
Biggest problem was controlling the Dynamax ball against the wall. Target was really narrow and I had a few misses. This workout is perfect for a short METCON.
Skill work: hamstring stretching
SS: Deadlift 5 RM
245
Really tried to focus on keeping hips elevated and "raising the chest"; unfortunately, flexibility is a huge issue and, by getting into this position, I was losing a lot of pulling power. Next time, plan is to make compromise and, instead, try to find happy medium where shoulders are in front of the bar, upper back/chest is tight, and hips are as high as possible.
CFSB: "1/2 Karen"
For time, complete:
75 wall-ball shots
4.50
Biggest problem was controlling the Dynamax ball against the wall. Target was really narrow and I had a few misses. This workout is perfect for a short METCON.
Skill work: hamstring stretching
28 March 2010
Monday 29MAR10
Warm-up: Row 500 meters; shoulder mobility work
SS: Squat 5-5-5
185-185-185
Felt good to be back under the bar. Weight was not as easy as I had hoped. Felt some tightness in the lower back region, but no pain. Really tried to focus on keeping head/neck/eyes in a neutral position and driving out of the hole with the posterior chain vice chest.
CFSB: "1/2 Cindy"
Complete AMRAP in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
7 plus 5 pull-ups and 3 push-ups
Felt incredibly strong on the pull-ups and squats, but absolutely hit a wall after the fourth round of push-ups. Had considered wearing a weight vest for this workout, but it was a good thing I decided otherwise. In any event, I'm happy to be back doing more traditional CrossFit workouts while still focusing on strength.
Skill work: OHS practice
SS: Squat 5-5-5
185-185-185
Felt good to be back under the bar. Weight was not as easy as I had hoped. Felt some tightness in the lower back region, but no pain. Really tried to focus on keeping head/neck/eyes in a neutral position and driving out of the hole with the posterior chain vice chest.
CFSB: "1/2 Cindy"
Complete AMRAP in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
7 plus 5 pull-ups and 3 push-ups
Felt incredibly strong on the pull-ups and squats, but absolutely hit a wall after the fourth round of push-ups. Had considered wearing a weight vest for this workout, but it was a good thing I decided otherwise. In any event, I'm happy to be back doing more traditional CrossFit workouts while still focusing on strength.
Skill work: OHS practice
CFSB
Decided to move away from CFFB and start a cycle of CFSB. Basically, I loved the strength/power aspect of CFFB, but also wanted to incorporate more traditional CrossFit movements back into my programming. So, for the next cycle, I'll be combining elements of SS and CrossFit move me back towards traditional METCONS while developing extra strength. Schedule will involve the following:
Monday: Squat; METCON; skill
Tuesday: Deadlift; METCON; skill
Wednesday: Off
Thursday: Squat; Press
Friday: Benchmark workout
Saturday: Olympic lifting/Strongman
Sunday: Off
Monday and Thursday can be flipped, if necessary. Each Friday I'll select a traditional CrossFit workout and attack it at full blast. Saturday will hopefully involve some outdoor work with the sledgehammer, tire, sandbag, etc.
Monday: Squat; METCON; skill
Tuesday: Deadlift; METCON; skill
Wednesday: Off
Thursday: Squat; Press
Friday: Benchmark workout
Saturday: Olympic lifting/Strongman
Sunday: Off
Monday and Thursday can be flipped, if necessary. Each Friday I'll select a traditional CrossFit workout and attack it at full blast. Saturday will hopefully involve some outdoor work with the sledgehammer, tire, sandbag, etc.
Sunday 28MAR10
Rest day
Did MC's yoga class to work on lower back/hamstring flexibility. Injury feels much better and should be ready to go on Monday.
Did MC's yoga class to work on lower back/hamstring flexibility. Injury feels much better and should be ready to go on Monday.
27 March 2010
Saturday 27MAR10
Rest day (lower back injury)
Went to gym and did some foam rolling, dynamic stretching, and some lifting practice. After reading Starting Strength and watching the corresponding DVD, I've realized that I need to adjust my form on deadlift. Need to focus on keeping the hip high, setting the chest, and removing all "slack" from the lift. Also, need to remember to activate the lats and use them to keep the bar close to the body. Remember: stance, grip, shins, chest, heels.
Worked up to sets of five on deadlift at 185#. Should be able to handle a set of five at 225# on Tuesday.
Went to gym and did some foam rolling, dynamic stretching, and some lifting practice. After reading Starting Strength and watching the corresponding DVD, I've realized that I need to adjust my form on deadlift. Need to focus on keeping the hip high, setting the chest, and removing all "slack" from the lift. Also, need to remember to activate the lats and use them to keep the bar close to the body. Remember: stance, grip, shins, chest, heels.
Worked up to sets of five on deadlift at 185#. Should be able to handle a set of five at 225# on Tuesday.
23 March 2010
Tuesday 23MAR10
SWOD: Deadlift 5 RM
325(f)
Failed on the fourth rep and, to add injury to insult, tweaked my back while putting the weight down. Felt reasonably strong on the second and third reps, but started hitching really badly on the fourth. Rather than grind through it, I decided to dump. Starting Strength has arrived, so plan is to learn to deadlift properly and do a reset.
DWOD: Complete 7 rounds of:
7 towel pull-ups
1.5 pood KBS, 7 reps
Did three rounds as rx'd, but decided to sub kipping pull-ups for towel pull-ups for the last four rounds. Was able to storm through the first round of towel pull-ups, but the break for KBS was too short to regenerate strength. If I had more time, I would have continued as rx'd and done sledgehammer strikes.
325(f)
Failed on the fourth rep and, to add injury to insult, tweaked my back while putting the weight down. Felt reasonably strong on the second and third reps, but started hitching really badly on the fourth. Rather than grind through it, I decided to dump. Starting Strength has arrived, so plan is to learn to deadlift properly and do a reset.
DWOD: Complete 7 rounds of:
7 towel pull-ups
1.5 pood KBS, 7 reps
Did three rounds as rx'd, but decided to sub kipping pull-ups for towel pull-ups for the last four rounds. Was able to storm through the first round of towel pull-ups, but the break for KBS was too short to regenerate strength. If I had more time, I would have continued as rx'd and done sledgehammer strikes.
22 March 2010
Monday 22MAR10
SWOD: Complete three sets of:
10 squats (5 RM)
Used 230# again and it was brutal. Felt better on the upper body this week because I did a lot shoulder dislocations and stretching. Definitely felt stronger with the weight, but it was still difficult on the shoulders. Really focused on keeping the upper body relaxed and driving up with the legs. Looking forward to returning to 5-5-5 format.
DWOD: Complete AMRAP in 15 minutes of:
135# push jerk, 5 reps
7 push-ups
Row 150 meters
5 rounds plus 5 push jerks and 7 push-ups. It's amazing how much the squats zap strength from my entire body. Push-ups were brutal after the push jerks. Felt great on the rower, though.
10 squats (5 RM)
Used 230# again and it was brutal. Felt better on the upper body this week because I did a lot shoulder dislocations and stretching. Definitely felt stronger with the weight, but it was still difficult on the shoulders. Really focused on keeping the upper body relaxed and driving up with the legs. Looking forward to returning to 5-5-5 format.
DWOD: Complete AMRAP in 15 minutes of:
135# push jerk, 5 reps
7 push-ups
Row 150 meters
5 rounds plus 5 push jerks and 7 push-ups. It's amazing how much the squats zap strength from my entire body. Push-ups were brutal after the push jerks. Felt great on the rower, though.
20 March 2010
Saturday 20MAR10
Warm-up: Burgener warm-up; shoulder mobility work
SWOD: After DWOD, complete:
Back extensions 20-20-20
Sit-ups 20-20-20
Haven't done traditional core work in a while, so it was good to work on these movements. Hopefully they will help stabilize middle during heavy deadlifts and squats. Considering using a belt now that weight is starting to get really heavy.
DWOD: Find power snatch 3 RM (105#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Use 75% of 3 RM power snatch.
Used 75# for this workout, and really discovered something during it. When I focused on getting the knees out of the way, moving the bar straight up, and then jumping once in the high-hang position, the bar started exploding. Once I start combining proper form with aggressiveness, the weights should start going up.
SWOD: After DWOD, complete:
Back extensions 20-20-20
Sit-ups 20-20-20
Haven't done traditional core work in a while, so it was good to work on these movements. Hopefully they will help stabilize middle during heavy deadlifts and squats. Considering using a belt now that weight is starting to get really heavy.
DWOD: Find power snatch 3 RM (105#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Use 75% of 3 RM power snatch.
Used 75# for this workout, and really discovered something during it. When I focused on getting the knees out of the way, moving the bar straight up, and then jumping once in the high-hang position, the bar started exploding. Once I start combining proper form with aggressiveness, the weights should start going up.
18 March 2010
Friday 19MAR10
Warm-up: Burgener warm-up
DWOD: On the minute, for 15 minutes, perform:
2 power cleans (85% of 1 RM)
2 strict chin-ups
Used 145# for power cleans, and was extremely explosive with it. Leads me to believe that either (1) my 1 RM is actually higher than 170#, or (2) I'm better with lighter weight cleans. Was able to finish each round with over 30 seconds to spare. Very happy with this effort.
DWOD: On the minute, for 15 minutes, perform:
2 power cleans (85% of 1 RM)
2 strict chin-ups
Used 145# for power cleans, and was extremely explosive with it. Leads me to believe that either (1) my 1 RM is actually higher than 170#, or (2) I'm better with lighter weight cleans. Was able to finish each round with over 30 seconds to spare. Very happy with this effort.
Thursday 18MAR10
SWOD: Front squat 3-3-3-3-3
195-195-195-195-195
Weight felt heavier than expected. Had trouble driving out of the hole with my heels, perhaps because I was wearing my Nike Frees. Found out my Rogue Do-Wins aren't arriving until the end of March. It was nice to work front squat for a change -- anything but heavy back squats.
DWOD: Complete 10 rounds of:
10 push-ups
10 right-handed sledge hammer strikes
10 left-handed sledge hammer strikes
20 yard down-and-back sprint
It was so much fun to get outside and do this workout. Plan was to do tire flips instead of push-ups, but the tire I used was too light. Sledge hammer strikes were awesome, but I was attacking horizontally instead of over-the-top. I can't believe how much they wore me out. Sprints weren't easy either. Can't wait to get out there and try a workout like this one again.
195-195-195-195-195
Weight felt heavier than expected. Had trouble driving out of the hole with my heels, perhaps because I was wearing my Nike Frees. Found out my Rogue Do-Wins aren't arriving until the end of March. It was nice to work front squat for a change -- anything but heavy back squats.
DWOD: Complete 10 rounds of:
10 push-ups
10 right-handed sledge hammer strikes
10 left-handed sledge hammer strikes
20 yard down-and-back sprint
It was so much fun to get outside and do this workout. Plan was to do tire flips instead of push-ups, but the tire I used was too light. Sledge hammer strikes were awesome, but I was attacking horizontally instead of over-the-top. I can't believe how much they wore me out. Sprints weren't easy either. Can't wait to get out there and try a workout like this one again.
16 March 2010
Tuesday 16MAR10
SWOD: Deadlift 5 RM
315
Wish I could say that I pulled three wheels as if it was nothing, but that wasn't the case. Was trying to focus on keeping my hips high and my shoulders in front of the bar, but it limited my aggressiveness. First rep went up slowly, which was a bad sign. Then, reps two and three went up without much of a problem -- went back to regular stance. Rep four was terrible and, after a few deep breaths, so was rep five. Anyways, it counted. Adding ten pounds each week is starting to get difficult. Plus, legs were wrecked from Monday's squat-fest.
DWOD: Complete 7 rounds of:
Maximum handstand hold
10 inverted rows
Total time in handstand was 05.34. Not sure how good that time is, but it's a reference point for next time. Inverted rows weren't too bad -- DWOD actually called for rings, but wasn't able to access them.
315
Wish I could say that I pulled three wheels as if it was nothing, but that wasn't the case. Was trying to focus on keeping my hips high and my shoulders in front of the bar, but it limited my aggressiveness. First rep went up slowly, which was a bad sign. Then, reps two and three went up without much of a problem -- went back to regular stance. Rep four was terrible and, after a few deep breaths, so was rep five. Anyways, it counted. Adding ten pounds each week is starting to get difficult. Plus, legs were wrecked from Monday's squat-fest.
DWOD: Complete 7 rounds of:
Maximum handstand hold
10 inverted rows
Total time in handstand was 05.34. Not sure how good that time is, but it's a reference point for next time. Inverted rows weren't too bad -- DWOD actually called for rings, but wasn't able to access them.
14 March 2010
Monday 15MAR10
SWOD: Complete three sets of:
10 squats (5 RM)
Used 230# and it was incredibly difficult on the upper body. Broke sets in 3/2/2/2/1 and was able to handle the load. Wasn't able to get a break warm-up in due to lack of time. No more of that, however. From now on, I will warm-up properly before taking on sets of heavy squats -- no excuses!
DWOD: Complete three rounds for time of:
1 press (90% 1 RM)
1 strict pull-up
1 press (90% 1 RM)
3 strict pull-ups
1 press (90% 1 RM)
5 strict pull-ups
Had to scale down to 115# because I couldn't even get 125# overhead once. Upper body was wrecked from having the bar on my shoulders for so long during squats. Need to devote a ton of time to shoulder/chest flexibility or else it's going to get ugly.
10 squats (5 RM)
Used 230# and it was incredibly difficult on the upper body. Broke sets in 3/2/2/2/1 and was able to handle the load. Wasn't able to get a break warm-up in due to lack of time. No more of that, however. From now on, I will warm-up properly before taking on sets of heavy squats -- no excuses!
DWOD: Complete three rounds for time of:
1 press (90% 1 RM)
1 strict pull-up
1 press (90% 1 RM)
3 strict pull-ups
1 press (90% 1 RM)
5 strict pull-ups
Had to scale down to 115# because I couldn't even get 125# overhead once. Upper body was wrecked from having the bar on my shoulders for so long during squats. Need to devote a ton of time to shoulder/chest flexibility or else it's going to get ugly.
13 March 2010
Saturday 13MAR10
Warm-up: foam roller; shoulder/hip mobility work
DWOD: "Dumb Fran"
Complete 21-15-9 reps of:
40# dumbbell thrusters
chin-ups
06.57
Pretty solid effort today. Was supposed to use 50# dumbbells, but gym only had rubber ones up to 40#. Used a Dynamax ball to ensure proper depth on thrusters. First time doing volume kippings chin/pull-ups in a while, but was pleased with effort. Felt good to storm through a (relatively) heavy METCON again.
Post-WOD: hamstring flexibility work
DWOD: "Dumb Fran"
Complete 21-15-9 reps of:
40# dumbbell thrusters
chin-ups
06.57
Pretty solid effort today. Was supposed to use 50# dumbbells, but gym only had rubber ones up to 40#. Used a Dynamax ball to ensure proper depth on thrusters. First time doing volume kippings chin/pull-ups in a while, but was pleased with effort. Felt good to storm through a (relatively) heavy METCON again.
Post-WOD: hamstring flexibility work
11 March 2010
Friday 12MAR10
DWOD: CrossFit Football Total:
Power clean, 1 rep
Squat, 1 rep
Bench press, 1 rep
Deadlift, 1 rep
170 + 265 + 170 + 350 = 955
Today's results were incredible. I set a pr on every lift except bench press. Attempts on power cleans went: 150, 160, 170. Wasn't explosive at 160#, but was really fired up for 170#. Focused on not "donkey-kicking" and, instead, getting vicious extension against the ground. It actually went up without much trouble. Attempts on squat went: 225, 245, 265. Really focused on keeping the bar on the lower back and pressing the knees outward. Bar went up without much of a problem at 265#, which was amazing. Attempts on bench press went: 155, 170, 180(f). Was probably a little gassed at this point, but I can live with 170#. Had absolutely no chance of getting 180#, but it was good to feel that weight in my hands. Attempts on deadlift went: 315, 335, 350. There was a good deal of back rounding on the last two attempts, but they still counted. Should probably take a step back on this lift and focus on keeping the back arched.
Power clean, 1 rep
Squat, 1 rep
Bench press, 1 rep
Deadlift, 1 rep
170 + 265 + 170 + 350 = 955
Today's results were incredible. I set a pr on every lift except bench press. Attempts on power cleans went: 150, 160, 170. Wasn't explosive at 160#, but was really fired up for 170#. Focused on not "donkey-kicking" and, instead, getting vicious extension against the ground. It actually went up without much trouble. Attempts on squat went: 225, 245, 265. Really focused on keeping the bar on the lower back and pressing the knees outward. Bar went up without much of a problem at 265#, which was amazing. Attempts on bench press went: 155, 170, 180(f). Was probably a little gassed at this point, but I can live with 170#. Had absolutely no chance of getting 180#, but it was good to feel that weight in my hands. Attempts on deadlift went: 315, 335, 350. There was a good deal of back rounding on the last two attempts, but they still counted. Should probably take a step back on this lift and focus on keeping the back arched.
10 March 2010
Thursday 11MAR10
SWOD: Power snatch 3-3-3-3-3
100-100-100-100-100
Still suck at snatch. Feet are landing way too wide, and I'm losing explosiveness during the second pull.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest one minute
Tabata burpees
Rest one minute
Tabata 1 pood KBS
Gave a great effort today. Averaged about nine reps on KBS and about five reps on burpees. It was good to do a METCON where I could handle the weight.
100-100-100-100-100
Still suck at snatch. Feet are landing way too wide, and I'm losing explosiveness during the second pull.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest one minute
Tabata burpees
Rest one minute
Tabata 1 pood KBS
Gave a great effort today. Averaged about nine reps on KBS and about five reps on burpees. It was good to do a METCON where I could handle the weight.
09 March 2010
08 March 2010
Tuesday 09MAR10
SWOD: Deadlift 5 RM; Weighted pull-ups 1, 1, 1, 1, 1, 1, 1
305; 5, 10, 15, 20, 25, 30, 35
Felt strong on deadlift today. Warmed up well and then blasted off at 305#. Wore my VFFs, which was cool. Next up: three wheels! Weighted pull-ups were a new challenge. Not sure how helpful they are in terms of building strength, but they were fun. Barely got my chin over the bar at 35#, but it counted.
DWOD: Complete 8 rounds of:
Row 250 meters
Each round took approximately 00.50, and I rested 01.30 between rounds. Really enjoy the rowing intervals. Would have been nice to do some sprints on the track, but logistically, it's difficult. All in all, a great effort today.
305; 5, 10, 15, 20, 25, 30, 35
Felt strong on deadlift today. Warmed up well and then blasted off at 305#. Wore my VFFs, which was cool. Next up: three wheels! Weighted pull-ups were a new challenge. Not sure how helpful they are in terms of building strength, but they were fun. Barely got my chin over the bar at 35#, but it counted.
DWOD: Complete 8 rounds of:
Row 250 meters
Each round took approximately 00.50, and I rested 01.30 between rounds. Really enjoy the rowing intervals. Would have been nice to do some sprints on the track, but logistically, it's difficult. All in all, a great effort today.
07 March 2010
Monday 08MAR10
SWOD: Squat 5-5-5
220-220-220
Was incredibly difficult to lift this weight today. Had to rest five minutes between sets, and still had difficulty getting the fourth and fifth reps on the last two sets. Bar started moving very slowly. Probably shouldn't have gone for trail run on Sunday. Need to eat way more food/drink more milk, and need to get more sleep.
DWOD: Complete AMRAP in 15 minutes of:
135# any way overhead, 5 reps
10 push-ups
15 back extensions
5 rounds
Not a bad effort today. Was totally wiped out from squats and lack of sleep, but was able to grind it out. Couldn't go much faster on push jerks or push-ups. Still need to work on ramping up the intensity.
220-220-220
Was incredibly difficult to lift this weight today. Had to rest five minutes between sets, and still had difficulty getting the fourth and fifth reps on the last two sets. Bar started moving very slowly. Probably shouldn't have gone for trail run on Sunday. Need to eat way more food/drink more milk, and need to get more sleep.
DWOD: Complete AMRAP in 15 minutes of:
135# any way overhead, 5 reps
10 push-ups
15 back extensions
5 rounds
Not a bad effort today. Was totally wiped out from squats and lack of sleep, but was able to grind it out. Couldn't go much faster on push jerks or push-ups. Still need to work on ramping up the intensity.
Sunday 07MAR10
Rest day
Went for a run/walk on trail with VFFs. Starting to feel much better in them and should be able to run some 400/800/gassers in them soon.
Went for a run/walk on trail with VFFs. Starting to feel much better in them and should be able to run some 400/800/gassers in them soon.
06 March 2010
Saturday 06MAR10
DWOD: Complete 7 rounds of:
3 shuttle runs
6 L pull-ups
9 vertical jumps (9 ft.)
32.17
Shuttle runs were a nice change-of-pace. Had trouble maintaining footing due to mud on the grass, but it was fun. Regrouped after each run and tried to do each one at maximum effort. L pull-ups were horrible, as always. Had to ball-up instead. Need to dedicate time to this exercise. Vertical jumps were good; probably jumped higher than 9 feet, but that's okay. Also, did this workout in my VFFs; first time wearing them for a workout and I loved it.
3 shuttle runs
6 L pull-ups
9 vertical jumps (9 ft.)
32.17
Shuttle runs were a nice change-of-pace. Had trouble maintaining footing due to mud on the grass, but it was fun. Regrouped after each run and tried to do each one at maximum effort. L pull-ups were horrible, as always. Had to ball-up instead. Need to dedicate time to this exercise. Vertical jumps were good; probably jumped higher than 9 feet, but that's okay. Also, did this workout in my VFFs; first time wearing them for a workout and I loved it.
04 March 2010
Friday 05MAR10
SWOD: Power snatch 2-2-2-2-2-2-2-2
105-105-105-105-105-105-105-105
Probably the most weight I've ever snatched from the ground, but still nothing impressive. As the rounds went by, I started landing with my feet too wide apart. Need to focus on aggressive feet and getting under the bar.
DWOD: Complete AMRAP in 15 minutes of:
275# deadlift, 3 reps
5 HSPUs
Sprint 50 meters
7 rounds plus 3 deadlifts and 2 HSPUs
Love going outside my comfort zone on deadlifts. They were incredibly heavy today -- especially after all the snatches. Did sprints on basketball court at Bolling. Used 25# bumper plate under my head on HSPUs. Need to be able to go all the way to the ground soon. Back will be very sore this weekend; hopefully, it won't affect tomorrow's workout too much.
105-105-105-105-105-105-105-105
Probably the most weight I've ever snatched from the ground, but still nothing impressive. As the rounds went by, I started landing with my feet too wide apart. Need to focus on aggressive feet and getting under the bar.
DWOD: Complete AMRAP in 15 minutes of:
275# deadlift, 3 reps
5 HSPUs
Sprint 50 meters
7 rounds plus 3 deadlifts and 2 HSPUs
Love going outside my comfort zone on deadlifts. They were incredibly heavy today -- especially after all the snatches. Did sprints on basketball court at Bolling. Used 25# bumper plate under my head on HSPUs. Need to be able to go all the way to the ground soon. Back will be very sore this weekend; hopefully, it won't affect tomorrow's workout too much.
03 March 2010
Thursday 04MAR10
SWOD: Bench press 5-5-5
150-150-150
Felt strong on this lift, even though it has been about three weeks since we last did 5-5-5 bench press. Need to continue working on keeping shoulders pinched behind me and getting good drive through the heels. 155# should be manageable next time it rolls around.
DWOD: Complete ten reps for time of:
3 front squats (175#)
5 dips
7 Ks-to-Es
22.50
Gave an awesome effort on this workout. Did all sets of front squats and dips unbroken. Ks-to-Es still need improvement, but weren't too much of a problem. All of the back squat work has improved my front squat. Beat KF by about four minutes.
150-150-150
Felt strong on this lift, even though it has been about three weeks since we last did 5-5-5 bench press. Need to continue working on keeping shoulders pinched behind me and getting good drive through the heels. 155# should be manageable next time it rolls around.
DWOD: Complete ten reps for time of:
3 front squats (175#)
5 dips
7 Ks-to-Es
22.50
Gave an awesome effort on this workout. Did all sets of front squats and dips unbroken. Ks-to-Es still need improvement, but weren't too much of a problem. All of the back squat work has improved my front squat. Beat KF by about four minutes.
01 March 2010
Tuesday 02MAR10
SWOD: Deadlift 5 RM
295
Absolutely beasted this workout, with the exception of the fifth rep. First three went up smoothly, fourth was difficult, and fifth was a grind. Probably one of my greatest lifting accomplishments to date. 305# will be a challenge, but I look forward to it.
DWOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
125# power cleans
Strict pull-ups
26.43
Form was strong on cleans, which was a pleasant surprise. Amazing how much easier the weight was than 135#. Pull-ups turned into single pretty quickly, but I really wanted to do the workout as rx'd. Glad I did it, though.
295
Absolutely beasted this workout, with the exception of the fifth rep. First three went up smoothly, fourth was difficult, and fifth was a grind. Probably one of my greatest lifting accomplishments to date. 305# will be a challenge, but I look forward to it.
DWOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
125# power cleans
Strict pull-ups
26.43
Form was strong on cleans, which was a pleasant surprise. Amazing how much easier the weight was than 135#. Pull-ups turned into single pretty quickly, but I really wanted to do the workout as rx'd. Glad I did it, though.
28 February 2010
Monday 01MAR10
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120-120-120
Felt awesome on squats, especially the first few reps on each set. Rested about 3.30 minutes between sets, which probably helped. Need to keep focusing on getting the bar lower on the back, keeping elbows up, and driving out of the hole with the posterior chain. Presses were extremely difficult. Rested 4.00 minutes before second set and 5.00 minutes before third set, and needed every last second. Was barely able to lock out the last rep on sets 2 and 3. 125# will be a huge struggle next week; will need 5.00 minutes between each set, for sure.
Had to skip DWOD today due to lack of time. Was supposed to be 300 meter rows and 1.5 pood KBS. It's too bad, but I'm at least happy that I was able to advance on SWOD.
215-215-215; 120-120-120
Felt awesome on squats, especially the first few reps on each set. Rested about 3.30 minutes between sets, which probably helped. Need to keep focusing on getting the bar lower on the back, keeping elbows up, and driving out of the hole with the posterior chain. Presses were extremely difficult. Rested 4.00 minutes before second set and 5.00 minutes before third set, and needed every last second. Was barely able to lock out the last rep on sets 2 and 3. 125# will be a huge struggle next week; will need 5.00 minutes between each set, for sure.
Had to skip DWOD today due to lack of time. Was supposed to be 300 meter rows and 1.5 pood KBS. It's too bad, but I'm at least happy that I was able to advance on SWOD.
Sunday 28FEB10
Rest day
Got restless at home and decided to work on POSE running technique. Also, went to gym and did jump rope work to improve foot strength. Tested 500 meter row time and scored: 1.42.
Got restless at home and decided to work on POSE running technique. Also, went to gym and did jump rope work to improve foot strength. Tested 500 meter row time and scored: 1.42.
27 February 2010
Saturday 27FEB10
Warm-up: foam roller; OHS practice; snatch balance
DWOD: Find power snatch 3 RM (100#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Perform at 60% of power snatch 3 RM (65#)
Not an impressive weight, but it would the best I've ever done. Really focused on extension at top, and not having to press it out. Also focused on keeping bar close to body on the way up. Still landing a little wide with feet, but it's getting better. The snatch DWOD was on the light end, especially the snatch push presses. However, it's all helpful toward developing comfort with snatch.
DWOD: Find power snatch 3 RM (100#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Perform at 60% of power snatch 3 RM (65#)
Not an impressive weight, but it would the best I've ever done. Really focused on extension at top, and not having to press it out. Also focused on keeping bar close to body on the way up. Still landing a little wide with feet, but it's getting better. The snatch DWOD was on the light end, especially the snatch push presses. However, it's all helpful toward developing comfort with snatch.
26 February 2010
Friday 26FEB10
Warm-up: foam roller; mobility work
SWOD: Power clean 3-3-3-3-3
140-140-140-140-140
Didn't feel particularly explosive at this weight. 145#, whenever its called for, won't be a walk in the park. Really need to focus on completing the hip extension. Right now, it feels like I'm quitting before reaching full extension.
DWOD: Complete 15-10-5 reps of:
135# bent-over rows
Strict chin-ups
14.50
Lack of strength took away METCON component of this workout. Need to continue getting stronger so that these types of workouts will be more manageable. Probably could have scaled rows down to 115# or so.
SWOD: Power clean 3-3-3-3-3
140-140-140-140-140
Didn't feel particularly explosive at this weight. 145#, whenever its called for, won't be a walk in the park. Really need to focus on completing the hip extension. Right now, it feels like I'm quitting before reaching full extension.
DWOD: Complete 15-10-5 reps of:
135# bent-over rows
Strict chin-ups
14.50
Lack of strength took away METCON component of this workout. Need to continue getting stronger so that these types of workouts will be more manageable. Probably could have scaled rows down to 115# or so.
24 February 2010
Thursday 25FEB10
SWOD: Squat 5-5-5
210-210-210
Felt strong today. Last rep on each set was difficult, but never felt as though I couldn't handle it. Did this workout at WNYD with KF, which was fun. Continue to creep toward 225#.
DWOD: Complete 15-10-5 reps of:
135# bench press
Dips
This workout was absurdly difficult. Not used to doing so much pressing. Had to scale down rep scheme from 21-15-9; also, dips was substitute for ring dips. Can't even imagine how hard it would be to do this DWOD as rx'd.
210-210-210
Felt strong today. Last rep on each set was difficult, but never felt as though I couldn't handle it. Did this workout at WNYD with KF, which was fun. Continue to creep toward 225#.
DWOD: Complete 15-10-5 reps of:
135# bench press
Dips
This workout was absurdly difficult. Not used to doing so much pressing. Had to scale down rep scheme from 21-15-9; also, dips was substitute for ring dips. Can't even imagine how hard it would be to do this DWOD as rx'd.
23 February 2010
22 February 2010
Tuesday 23FEB10
SWOD: Deadlift 5 RM; Strict pull-ups, 3 sets
285; 9-6-6
Felt strong on deadlift. Reset after each lift, and think that made difference on form. Could feel shoulders rounding on last few reps, but back wasn't in jeopardy. Was able to squeeze out a ninth pull-up on the first set, but it really tired me out. Wondering when I'll start seeing improvement on them.
DWOD: AMRAP in 15 minutes of:
Max push-ups
15 box jumps (24 in.)
7 rounds plus 6 push-ups and 9 box jumps
Push-ups went as follows: 20-15-12-10-9-8-7-6, for a total of 87. Placed two 45# bumper plates on top of 18 in. box to add some height. Not certain exactly how high it was, but it was pretty solid for 15 reps. Need to get over fear of jumping onto 18 in. box with 12 in. box on top of it.
285; 9-6-6
Felt strong on deadlift. Reset after each lift, and think that made difference on form. Could feel shoulders rounding on last few reps, but back wasn't in jeopardy. Was able to squeeze out a ninth pull-up on the first set, but it really tired me out. Wondering when I'll start seeing improvement on them.
DWOD: AMRAP in 15 minutes of:
Max push-ups
15 box jumps (24 in.)
7 rounds plus 6 push-ups and 9 box jumps
Push-ups went as follows: 20-15-12-10-9-8-7-6, for a total of 87. Placed two 45# bumper plates on top of 18 in. box to add some height. Not certain exactly how high it was, but it was pretty solid for 15 reps. Need to get over fear of jumping onto 18 in. box with 12 in. box on top of it.
21 February 2010
Monday 22FEB10
SWOD: Squat 5-5-5; Press 5-5-5
205-205-205; 120-120(f)-120(f)
Both lifts were difficult today. Felt tired at end of day and it may have had impact on workout. Bar moved slowly on last few reps of squats, but it was manageable. Should be able to handle 210# on Thursday. Might need to increase rest from three to five minutes. Reps on press went 5-4-3. Starting with 110# for the first workout was probably overly ambitious. Next time, will try again at 120#.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest 1 minute
Tabata burpees
Rest 1 minute
Tabata 1 pood KBS
This workout was awesome. Was able to manage about nine KBS per interval, and lowest burpee total was four. Rest period was helpful as opposed to normal tabata. Happy with overall effort.
205-205-205; 120-120(f)-120(f)
Both lifts were difficult today. Felt tired at end of day and it may have had impact on workout. Bar moved slowly on last few reps of squats, but it was manageable. Should be able to handle 210# on Thursday. Might need to increase rest from three to five minutes. Reps on press went 5-4-3. Starting with 110# for the first workout was probably overly ambitious. Next time, will try again at 120#.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest 1 minute
Tabata burpees
Rest 1 minute
Tabata 1 pood KBS
This workout was awesome. Was able to manage about nine KBS per interval, and lowest burpee total was four. Rest period was helpful as opposed to normal tabata. Happy with overall effort.
Sunday 21FEB10
Rest day
VFFs finally arrived at the apartment. Big toes is a little bit tight, but they seem to be stretching out nicely. Going to wear them over to the grocery store in attempt to adjust. Hoping to go for a short run Wednesday in them, but we'll see. Calves are still in rough shape from last Sunday's 3K. Half marathon is definitely in doubt.
VFFs finally arrived at the apartment. Big toes is a little bit tight, but they seem to be stretching out nicely. Going to wear them over to the grocery store in attempt to adjust. Hoping to go for a short run Wednesday in them, but we'll see. Calves are still in rough shape from last Sunday's 3K. Half marathon is definitely in doubt.
20 February 2010
Saturday 20FEB10
DWOD: On the minute, perform the following exercises for 10 minutes:
95# power clean, 3 reps
1.5 pood KBS, 6 reps
Was able to complete all reps, but lower back was exhausted. CFFB called for 65 percent of 1 RM for power cleans, so I went with 95#. Haven't done KBS in a few months; looking forward to getting my own set of KB in the next few days to practice swings, cleans, snatches, and presses. Badly need rest day tomorrow.
95# power clean, 3 reps
1.5 pood KBS, 6 reps
Was able to complete all reps, but lower back was exhausted. CFFB called for 65 percent of 1 RM for power cleans, so I went with 95#. Haven't done KBS in a few months; looking forward to getting my own set of KB in the next few days to practice swings, cleans, snatches, and presses. Badly need rest day tomorrow.
18 February 2010
Friday 19FEB10
SWOD: Power snatch 3-3-3-3-3
95-95-95-95-95
Form was terrible on snatch. Definitely need some technique work. Also, could have used some chalk, but didn't have any.
DWOD: Complete 21-15-9 reps of:
HSPU
Strict chin-ups
Was supposed to be bent-over rows, but I decided to sub HSPU. Took quite a while to get through chin-ups, which I haven't done in a while. In any event, I'm happy that I was able to squeeze in two good workouts while on travel and not sacrifice any gains.
95-95-95-95-95
Form was terrible on snatch. Definitely need some technique work. Also, could have used some chalk, but didn't have any.
DWOD: Complete 21-15-9 reps of:
HSPU
Strict chin-ups
Was supposed to be bent-over rows, but I decided to sub HSPU. Took quite a while to get through chin-ups, which I haven't done in a while. In any event, I'm happy that I was able to squeeze in two good workouts while on travel and not sacrifice any gains.
17 February 2010
Thursday 18FEB10
SWOD: Squat 5-5-5
200-200-200
Felt pretty strong today. Need to focus on pushing knees outside and not allowing them to cave. Traveled all day, so may not have been as strong as usual. Definitely think 205# will be manageable next time we have to squat. Hard to believe that I was ever up to 260# last winter during Starting Strength.
DWOD: For time:
135# power clean, 15 reps
30 K-to-E
30 box jumps
15 HSPU
40# dumbbell push jerk/push press, 30 reps
30 double-unders
95# thruster, 15 reps
30 pull-ups
30 burpees
300 feet walking lunges with 45# plate overhead
200-200-200
Felt pretty strong today. Need to focus on pushing knees outside and not allowing them to cave. Traveled all day, so may not have been as strong as usual. Definitely think 205# will be manageable next time we have to squat. Hard to believe that I was ever up to 260# last winter during Starting Strength.
DWOD: For time:
135# power clean, 15 reps
30 K-to-E
30 box jumps
15 HSPU
40# dumbbell push jerk/push press, 30 reps
30 double-unders
95# thruster, 15 reps
30 pull-ups
30 burpees
300 feet walking lunges with 45# plate overhead
Approx. 45.00
Did this workout with DF in Albany -- it's the last workout from 2009 CrossFit Games. Had to scale many of the exercises. Not having chalk was a huge problem. It really hurt my power cleans, K-to-Es, and pull-ups. Areas that need improvement: squat cleans, T-to-Bs, muscle-ups, and heavy presses. Not bad for a travel day workout, to say the least.
16 February 2010
Wednesday 17FEB10
Rest day
Had hoped to run 5K, but calves are still fried from Sunday's barefoot 3K. Hopefully, they'll feel better by this weekend.
Had hoped to run 5K, but calves are still fried from Sunday's barefoot 3K. Hopefully, they'll feel better by this weekend.
15 February 2010
Tuesday 16FEB10
SWOD: Deadlift 5 RM; Strict pull-ups, 3 sets
275; 8-6-5
Good to deadlift again, but weight felt heavy on last few reps. Could really feel shoulders rolling forward and lower back having to work. Between deadlift and yesterday's kipping pull-ups, it was hard to do strict pull-ups. Didn't make any progress from last time.
DWOD: Complete 10 rounds of:
Row 1 minute
Rest 1 minute
Goal is to row 3K. Penalty is one HSPU for every five meters short of goal.
Awesome workout, but fell short of 3K. Rounds ranged from 272 to 295 meters. Need to do 30 HSPUs for penalty -- will do them at hotel this weekend. Would love to try this one again to see if I could get to 300 meters on a round or two.
275; 8-6-5
Good to deadlift again, but weight felt heavy on last few reps. Could really feel shoulders rolling forward and lower back having to work. Between deadlift and yesterday's kipping pull-ups, it was hard to do strict pull-ups. Didn't make any progress from last time.
DWOD: Complete 10 rounds of:
Row 1 minute
Rest 1 minute
Goal is to row 3K. Penalty is one HSPU for every five meters short of goal.
Awesome workout, but fell short of 3K. Rounds ranged from 272 to 295 meters. Need to do 30 HSPUs for penalty -- will do them at hotel this weekend. Would love to try this one again to see if I could get to 300 meters on a round or two.
Monday 15FEB10
SWOD: Squat 5-5-5; Press 5-5-5
195-195-195; 115-115-115
Felt ridiculously strong today. Have caught a second CrossFit wind for some reason -- maybe from watching videos of the 2009 Games. Focused on moving bar to low-back position and keeping elbows pointed upward. May not be able to squat on Thursday due to travel, but should be able to manage 200# next time. Press was solid, although each five pound increase makes a huge difference -- 120# might be difficult.
DWOD: Complete five rounds for time of:
10 box jumps (18 in.)
1 pood KB snatch (right arm), 6 reps
1 pood KB snatch (left arm), 6 reps
12 pull-ups
11.12
Great effort today -- really enjoyed playing with KB beforehand. Need to focus on not allowing KB to flip over; instead, it should slide around wrist.
195-195-195; 115-115-115
Felt ridiculously strong today. Have caught a second CrossFit wind for some reason -- maybe from watching videos of the 2009 Games. Focused on moving bar to low-back position and keeping elbows pointed upward. May not be able to squat on Thursday due to travel, but should be able to manage 200# next time. Press was solid, although each five pound increase makes a huge difference -- 120# might be difficult.
DWOD: Complete five rounds for time of:
10 box jumps (18 in.)
1 pood KB snatch (right arm), 6 reps
1 pood KB snatch (left arm), 6 reps
12 pull-ups
11.12
Great effort today -- really enjoyed playing with KB beforehand. Need to focus on not allowing KB to flip over; instead, it should slide around wrist.
14 February 2010
Sunday 14FEB10
Long distance run: 3K
First time running in about a week-and-a-half. Snow storms in Washington really put a damper on this marathon training program. Ran barefoot on treadmill -- 1.0 incline at 7.5 speed. Posture and alignment felt better than ever. Heels never struck the belt. Only sore area was calf muscle. Going to look into Nike Free shoes and Vibram Five Fingers.
First time running in about a week-and-a-half. Snow storms in Washington really put a damper on this marathon training program. Ran barefoot on treadmill -- 1.0 incline at 7.5 speed. Posture and alignment felt better than ever. Heels never struck the belt. Only sore area was calf muscle. Going to look into Nike Free shoes and Vibram Five Fingers.
12 February 2010
Saturday 13FEB10
SWOD: After DWOD, complete sit-ups 20-20-20 (with one minute rest)
DWOD: AMRAP in 20 minutes of:
1 HSPU
1 strict chin-up
1 push-up
3 HSPUs
3 strict chin-ups
3 push-ups
5 HSPUs
5 strict chin-ups
5 push-ups
Completed 3 and 2/3 rounds. Limiting factor was HSPUs; used ab-mat to control depth, but it was still difficult. Was able to complete all sets of chin-ups unbroken, and push-ups weren't a problem. Actual workout called for ring dips, but that would have crippled my HSPUs. Great first week of CFFB. Going to do a 3K or 5K tomorrow morning on treadmill. Looking forward to the snow melting.
DWOD: AMRAP in 20 minutes of:
1 HSPU
1 strict chin-up
1 push-up
3 HSPUs
3 strict chin-ups
3 push-ups
5 HSPUs
5 strict chin-ups
5 push-ups
Completed 3 and 2/3 rounds. Limiting factor was HSPUs; used ab-mat to control depth, but it was still difficult. Was able to complete all sets of chin-ups unbroken, and push-ups weren't a problem. Actual workout called for ring dips, but that would have crippled my HSPUs. Great first week of CFFB. Going to do a 3K or 5K tomorrow morning on treadmill. Looking forward to the snow melting.
Friday 12FEB10
SWOD: Power clean 3, 3, 3, 3, 3 (find 3 RM)
115, 135, 145, 150, 155(f)
Complete two reps at 155#, but had to dump on the third. Feet and elbows were slow coming around. Need to work on landing in same spot each time with explosive elbows.
DWOD: Complete five rounds of the following:
3 clean pulls
3 power cleans
3 push presses
3 push jerks
3 good mornings
Perform at 60%-70% of 3 RM power clean; rest two minutes between sets.
Used 95# and was able to handle weight. Probably could have stormed through faster, but body was exhausted for power cleans. All in all, a great first week of CFFB.
115, 135, 145, 150, 155(f)
Complete two reps at 155#, but had to dump on the third. Feet and elbows were slow coming around. Need to work on landing in same spot each time with explosive elbows.
DWOD: Complete five rounds of the following:
3 clean pulls
3 power cleans
3 push presses
3 push jerks
3 good mornings
Perform at 60%-70% of 3 RM power clean; rest two minutes between sets.
Used 95# and was able to handle weight. Probably could have stormed through faster, but body was exhausted for power cleans. All in all, a great first week of CFFB.
10 February 2010
Thursday 11FEB10
SWOD: Squat 5-5-5; Bench press 5-5-5
190-190-190; 145-145-145
Lower back was tight from deadlifts on Tuesday, but managed to push through the squats. Can't believe I was ever able to do sets with 260#. Need to continue working on hamstring and lower back flexibility -- possibly yoga this weekend. Bench press wasn't a problem. Should be able to successfully move up to 150# next time.
DWOD: Complete three rounds of the following:
1 pood KBS, 1 minute
Box jumps, 1 minute
1 pood KBS, 1 minute
30# dumbbell hang cleans, 1 minute
Rest one minute between rounds.
Workout was supposed to involve sledgehammer, but couldn't do it indoors. Dumbbell cleans of any sort seem awkward to me. Not certain how catch position should be. Not the best effort today -- workout ran long. Need to focus on improving intensity DWODs to help with SWODs.
190-190-190; 145-145-145
Lower back was tight from deadlifts on Tuesday, but managed to push through the squats. Can't believe I was ever able to do sets with 260#. Need to continue working on hamstring and lower back flexibility -- possibly yoga this weekend. Bench press wasn't a problem. Should be able to successfully move up to 150# next time.
DWOD: Complete three rounds of the following:
1 pood KBS, 1 minute
Box jumps, 1 minute
1 pood KBS, 1 minute
30# dumbbell hang cleans, 1 minute
Rest one minute between rounds.
Workout was supposed to involve sledgehammer, but couldn't do it indoors. Dumbbell cleans of any sort seem awkward to me. Not certain how catch position should be. Not the best effort today -- workout ran long. Need to focus on improving intensity DWODs to help with SWODs.
Wednesday 10FEB10
Middle distance run: 2 miles in heavy snow
Went out for run in blizzard with MC. Only made it about two miles, but it was better than grinding it out on a treadmill. Plus, afterward, she took me through about 30 minutes of yoga.
Went out for run in blizzard with MC. Only made it about two miles, but it was better than grinding it out on a treadmill. Plus, afterward, she took me through about 30 minutes of yoga.
09 February 2010
Tuesday 09FEB10
SWOD: Strict pull-ups, three sets
8-7-5
Probably could have squeezed out a ninth rep on the first set, but it would have caused other sets to drop -- typical balance. Fifth rep on final set was ugly (foot actually touched wall).
DWOD: Complete five rounds for time of:
225# deadlift, 7 reps
21 Double-unders
06.31
Great effort today. Had to walk back and forth between exercises, but it's hard to tell how much that slowed my time. All sets of double-unders went unbroken, and deadlifts felt strong. Only felt back on last few reps of sets four and five. As rx'd would have been 315# on deadlift, but that was too heavy. Will shoot for 275# next time. Still loving CFFB. If snow comes as expected, will go for run outside in boots.
8-7-5
Probably could have squeezed out a ninth rep on the first set, but it would have caused other sets to drop -- typical balance. Fifth rep on final set was ugly (foot actually touched wall).
DWOD: Complete five rounds for time of:
225# deadlift, 7 reps
21 Double-unders
06.31
Great effort today. Had to walk back and forth between exercises, but it's hard to tell how much that slowed my time. All sets of double-unders went unbroken, and deadlifts felt strong. Only felt back on last few reps of sets four and five. As rx'd would have been 315# on deadlift, but that was too heavy. Will shoot for 275# next time. Still loving CFFB. If snow comes as expected, will go for run outside in boots.
08 February 2010
Monday 08FEB10
SWOD: Squat 5-5-5; Press 5-5-5
185-185-185; 110-110-110
Squat weight was perfect. Rested exactly three minutes between sets and was able to complete all sets without too much difficulty. Press weight was too heavy. Was able to complete all reps, but had to wiggle it up on last rep of each set. Will be difficult to move up five pounds next time.
DWOD: Complete four round of:
Row 300 meters
5 hang power cleans, 155#
Rest one minute between sets.
Absolute monster of a workout. Was difficult to drive up HPCs after exhausting legs during row. Also, one minute rest between sets was hardly enough to lower heart rate. Loving CFFB program, though.
185-185-185; 110-110-110
Squat weight was perfect. Rested exactly three minutes between sets and was able to complete all sets without too much difficulty. Press weight was too heavy. Was able to complete all reps, but had to wiggle it up on last rep of each set. Will be difficult to move up five pounds next time.
DWOD: Complete four round of:
Row 300 meters
5 hang power cleans, 155#
Rest one minute between sets.
Absolute monster of a workout. Was difficult to drive up HPCs after exhausting legs during row. Also, one minute rest between sets was hardly enough to lower heart rate. Loving CFFB program, though.
07 February 2010
Sunday 07FEB10
Rest day
Upper back/shoulders are totally destroyed from yoga. Plan is to get some rest today, and then hit the gym extra hard this week.
Upper back/shoulders are totally destroyed from yoga. Plan is to get some rest today, and then hit the gym extra hard this week.
Saturday 06FEB10
Yoga
Scheduled to do 10K race, but snow storm made it difficult. Decided to go with MC to yoga at Tranquil Space. Falling behind on half marathon training, but still have over a month-and-a-half.
Scheduled to do 10K race, but snow storm made it difficult. Decided to go with MC to yoga at Tranquil Space. Falling behind on half marathon training, but still have over a month-and-a-half.
Thursday 04FEB10
WOD: "Kelly"
Five rounds for time of:
Run 400 meters
Box jump, 30 reps
45# thruster, 30 reps
Scheduled to do 8K run, but couldn't stand to do it on treadmill. Instead, busted butt on 400 meters runs and gave strong effort on other exercises.
Five rounds for time of:
Run 400 meters
Box jump, 30 reps
45# thruster, 30 reps
Scheduled to do 8K run, but couldn't stand to do it on treadmill. Instead, busted butt on 400 meters runs and gave strong effort on other exercises.
02 February 2010
Wednesday 03FEB10
WOD: Post total reps of:
10 minutes handstand push-ups
5 minutes squats
2 minutes pull-ups
1 minute push-ups
195
10 minutes handstand push-ups
5 minutes squats
2 minutes pull-ups
1 minute push-ups
195
Monday 01FEB10
WOD: Back squat 5-5-5-5-5
175-175-175-175-175
Focused on maintaining perfect form. First time squatting in quite a while. Need to improve this aspect of strength and be able to back squat at least 225# for reps. Probably could have done 185#, but played it safe.
175-175-175-175-175
Focused on maintaining perfect form. First time squatting in quite a while. Need to improve this aspect of strength and be able to back squat at least 225# for reps. Probably could have done 185#, but played it safe.
Sunday 31JAN10
Track workout: "Michael"
Three rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
28.00
Really cranked it up on the treadmill, almost to the point of going out-of-control. Back extensions really slowed things down. Looking forward to the weather improving so track workouts can move back outdoors.
Three rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
28.00
Really cranked it up on the treadmill, almost to the point of going out-of-control. Back extensions really slowed things down. Looking forward to the weather improving so track workouts can move back outdoors.
29 January 2010
Saturday 30JAN10
Warm-up: shoulder mobility work; calf stretches
WOD: "CrossFit Total II"
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
165 + 175(pr) + 95 = 435
It's always a weird situation when my weight on bench press is the most impressive. Cleans felt better today -- really focused on keep bar in contact with thighs. Need to work on not opening up hips too early. 175# is new pr on bench press, and it actually went up smoothly. Considered attempting 185#, but decided to move on to OHS. Actually had better flexibility today, but still long way to go.
WOD: "CrossFit Total II"
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
165 + 175(pr) + 95 = 435
It's always a weird situation when my weight on bench press is the most impressive. Cleans felt better today -- really focused on keep bar in contact with thighs. Need to work on not opening up hips too early. 175# is new pr on bench press, and it actually went up smoothly. Considered attempting 185#, but decided to move on to OHS. Actually had better flexibility today, but still long way to go.
Friday 29JAN10
WOD: Five rounds for time of:
Row 500 meters
115# thruster, 7 reps
Had to scale down from 135# -- just too heavy. First heavy METCON since early last week; therefore, decided to approach WOD with caution.
Long distance run: 8 miles
59.51
Felt good for first half of run, but weather caught up to me on the way home. It was in the low 20s, which forced me to wear multiple, thick layers. In any event, it's nice to complete eight miles. Next weekend will drop back to 10K.
Row 500 meters
115# thruster, 7 reps
Had to scale down from 135# -- just too heavy. First heavy METCON since early last week; therefore, decided to approach WOD with caution.
Long distance run: 8 miles
59.51
Felt good for first half of run, but weather caught up to me on the way home. It was in the low 20s, which forced me to wear multiple, thick layers. In any event, it's nice to complete eight miles. Next weekend will drop back to 10K.
Thursday 28JAN10
Rest day
Exhausted after three days of OGC New Attorney Orientation and Training. Looking forward to some double-sessions.
Exhausted after three days of OGC New Attorney Orientation and Training. Looking forward to some double-sessions.
Wednesday 27JAN10
Middle distance run: 4 miles
Was supposed to be 5K, but turned out to be longer. Very difficult running at 0515, but it was only time I could run.
Was supposed to be 5K, but turned out to be longer. Very difficult running at 0515, but it was only time I could run.
25 January 2010
Monday 25JAN10
Track workout: 1 mile time trial
05.49
Had to do this workout on a treadmill. Started off at 10.5 speed and bumped it up to 11.0 for the last minute or so. Definitely feel like I can go faster next time.
Post-WOD: Three rounds for time of:
50 double-unders
50 back extensions
13.48
Absolutely demolished double-unders, but back extensions were slow.
05.49
Had to do this workout on a treadmill. Started off at 10.5 speed and bumped it up to 11.0 for the last minute or so. Definitely feel like I can go faster next time.
Post-WOD: Three rounds for time of:
50 double-unders
50 back extensions
13.48
Absolutely demolished double-unders, but back extensions were slow.
23 January 2010
Saturday 23JAN10
Long distance run: 7 miles
Took 53.57 to run from apartment, down Rock Creek Park, to Massachusetts Avenue and back. Good mix of road and trail running on this route. Looking forward to eventually going farther down Rock Creek Park and, ultimately, reaching Arlington Bridge. Distance wasn't too much of an issue on this run, but speed isn't quite where it needs to be.
Took 53.57 to run from apartment, down Rock Creek Park, to Massachusetts Avenue and back. Good mix of road and trail running on this route. Looking forward to eventually going farther down Rock Creek Park and, ultimately, reaching Arlington Bridge. Distance wasn't too much of an issue on this run, but speed isn't quite where it needs to be.
22 January 2010
Friday 22JAN10
WOD: Three rounds for time of:
Lunges with 45# overhead, 30 steps
12 toes-to-bars
Prone rows with 35# dumbbells, 30 reps
21.00
Random WOD over at CF Bolling. Was supposed to be four rounds, but I was toast after just three. Had trouble with T-to-B -- it was first time attempting that exercise.
Lunges with 45# overhead, 30 steps
12 toes-to-bars
Prone rows with 35# dumbbells, 30 reps
21.00
Random WOD over at CF Bolling. Was supposed to be four rounds, but I was toast after just three. Had trouble with T-to-B -- it was first time attempting that exercise.
21 January 2010
Thursday 21JAN10
WOD: Three rounds for time of:
95# front squat, 30 reps
30 pull-ups
19.30
Not a great effort tonight. Workout was supposed to be 75# overhead squats, but I couldn't make that happen. Spent about 15 minutes loosening up muscles for OHS and practicing with PVC pipe. Unfortunately, once I got up to 45#, I bar started crashing down in front of me. Need to start incorporating OHS into every warm-up session.
95# front squat, 30 reps
30 pull-ups
19.30
Not a great effort tonight. Workout was supposed to be 75# overhead squats, but I couldn't make that happen. Spent about 15 minutes loosening up muscles for OHS and practicing with PVC pipe. Unfortunately, once I got up to 45#, I bar started crashing down in front of me. Need to start incorporating OHS into every warm-up session.
19 January 2010
Wednesday 20JAN10
Middle distance run: 8K (4.97 miles)
Started at apartment, ran down Connecticut, up Calvert, onto Cleveland, left on 32nd, up Massachusetts, right on Wisconsin, and back down Van Ness. Mapmyrun.com calculated the route at 5.1 miles, which seemed about right. Definitely felt pounding from running on concrete the entire time. In any event, it was run to run at night under the lights.
Started at apartment, ran down Connecticut, up Calvert, onto Cleveland, left on 32nd, up Massachusetts, right on Wisconsin, and back down Van Ness. Mapmyrun.com calculated the route at 5.1 miles, which seemed about right. Definitely felt pounding from running on concrete the entire time. In any event, it was run to run at night under the lights.
Tuesday 19JAN10
WOD: "Fight Gone Bad"
Three rounds of:
Wall-ball
Sumo deadlift high-pull, 75#
Box jumps
Push press, 75#
Kettlebell swings, 1 pood
Would love to do this WOD with group of people. You can only push so hard when you're by yourself. Had to sub KBS for rowing for logistical reasons. Difficult to workout after work these days with new hours. Looking forward to returning to lunch-time workouts soon.
Three rounds of:
Wall-ball
Sumo deadlift high-pull, 75#
Box jumps
Push press, 75#
Kettlebell swings, 1 pood
Would love to do this WOD with group of people. You can only push so hard when you're by yourself. Had to sub KBS for rowing for logistical reasons. Difficult to workout after work these days with new hours. Looking forward to returning to lunch-time workouts soon.
18 January 2010
Monday 18JAN10
Warm-up: form running
Track workout: "Griff"
For time:
Run 800 meters forwards
Run 400 meters backwards
Run 800 meters forwards
Run 400 meters backwards
12.01
My first ever CrossFit WOD over a year-and-a-half ago. Lost most of my time on second 800 meter run; legs were shot after running backwards. Best track workout so far, mostly because weather was great (56 and mostly sunny). Unfortunately, track was still muddy from rain the last two days. Planning on running an 8K on Wednesday morning before work, and then doing either a 7 miler or 5K race, depending on conditions.
Track workout: "Griff"
For time:
Run 800 meters forwards
Run 400 meters backwards
Run 800 meters forwards
Run 400 meters backwards
12.01
My first ever CrossFit WOD over a year-and-a-half ago. Lost most of my time on second 800 meter run; legs were shot after running backwards. Best track workout so far, mostly because weather was great (56 and mostly sunny). Unfortunately, track was still muddy from rain the last two days. Planning on running an 8K on Wednesday morning before work, and then doing either a 7 miler or 5K race, depending on conditions.
17 January 2010
Sunday 17JAN10
WOD: clean & jerk 1-1-1-1-1-1-1
135-145-145-150-155-155-165
Not a great effort today. Felt weak, possibly from drinking last night. Still having trouble with cleans from the ground. Focused on driving feet through the ground and not "donkey-kicking." It's better, but still not great. Jerks weren't explosive either; however, I think 165# is new pr.
Post-WOD: "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
08.39
135-145-145-150-155-155-165
Not a great effort today. Felt weak, possibly from drinking last night. Still having trouble with cleans from the ground. Focused on driving feet through the ground and not "donkey-kicking." It's better, but still not great. Jerks weren't explosive either; however, I think 165# is new pr.
Post-WOD: "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
08.39
15 January 2010
Saturday 16JAN10
Long distance run: 6 miles
Scheduled to run 5K race speed; however, trails were slippery and more conducive to a longer distance. Ended up running full loop from apartment through Rock Creek Park. Time was 45.06, which is a few minutes of pace from Fall. Part of the deficit can be attributed to soggy trail. Gave a good effort today -- looking forward to track work on Monday, an 8K on Wednesday, and either a 7 miler or 5K race on Saturday, depending on conditions.
Scheduled to run 5K race speed; however, trails were slippery and more conducive to a longer distance. Ended up running full loop from apartment through Rock Creek Park. Time was 45.06, which is a few minutes of pace from Fall. Part of the deficit can be attributed to soggy trail. Gave a good effort today -- looking forward to track work on Monday, an 8K on Wednesday, and either a 7 miler or 5K race on Saturday, depending on conditions.
Friday 15JAN10
WOD: Bench press 1-10-1-20-1-30
175(f)-135-165-105-165-85
Crazy WOD -- haven't benched in at least six months. Just barely missed 175# on first rep, which would've been first time ever benching bodyweight. Rest of the sets were all manageable. Was surprised to get 165# w/out much problem both times. Now that I'm familiar with scheme, I would have done: 175-140-170-105-165-95.
Post-WOD: Row 500 meters; chest stretching
175(f)-135-165-105-165-85
Crazy WOD -- haven't benched in at least six months. Just barely missed 175# on first rep, which would've been first time ever benching bodyweight. Rest of the sets were all manageable. Was surprised to get 165# w/out much problem both times. Now that I'm familiar with scheme, I would have done: 175-140-170-105-165-95.
Post-WOD: Row 500 meters; chest stretching
14 January 2010
Thursday 14JAN10
WOD: Five rounds for time of:
275# deadlift, 5 reps
10 burpees
08.39
Weight was ridiculously heavy on deadlifts. Have never done that heavy for more than one rep before. Back is sore already -- should make for a fun weekend. Couldn't have gone much faster on this WOD, with the exception of the last set of burpees.
275# deadlift, 5 reps
10 burpees
08.39
Weight was ridiculously heavy on deadlifts. Have never done that heavy for more than one rep before. Back is sore already -- should make for a fun weekend. Couldn't have gone much faster on this WOD, with the exception of the last set of burpees.
Wednesday 13JAN10
Middle distance run: 5K (3.1 miles)
Done on treadmill at WNYD. Was scheduled to do an 8K (4.97 miles), but just didn't have enough gas in the tank. Perhaps this failure is do to skipping this week's track workout and not being consistent. Time to step it up, or else half marathon will be brutal.
Done on treadmill at WNYD. Was scheduled to do an 8K (4.97 miles), but just didn't have enough gas in the tank. Perhaps this failure is do to skipping this week's track workout and not being consistent. Time to step it up, or else half marathon will be brutal.
12 January 2010
Tuesday 12JAN10
WOD: Complete five rounds for time of:
115# thrusters, 12 reps
Burpees, 9 reps
Chest-to-bar pull-ups, 12 reps
24.22
115# is ridiculously heavy for thrusters. Had to break up most sets into 4/4/4-type schemes. Burpees were grueling; however, pull-ups were very manageable. Was hitting way below chest on most reps. Really enjoy going over to CF Bolling at lunch for workouts.
115# thrusters, 12 reps
Burpees, 9 reps
Chest-to-bar pull-ups, 12 reps
24.22
115# is ridiculously heavy for thrusters. Had to break up most sets into 4/4/4-type schemes. Burpees were grueling; however, pull-ups were very manageable. Was hitting way below chest on most reps. Really enjoy going over to CF Bolling at lunch for workouts.
11 January 2010
Monday 11JAN10
WOD: "Christine"
Complete three rounds of:
Row 500 meters
Body-weight dealift, 12 reps
24 inch box jump, 21 reps
14.28
Busted my butt on this WOD. Deadlifts (scaled up to 185#) were suprisingly manageable. Went really fast on first row, but slowed down on next two rounds. 24 inch box jump was much more difficult than 20 inch variety.
Complete three rounds of:
Row 500 meters
Body-weight dealift, 12 reps
24 inch box jump, 21 reps
14.28
Busted my butt on this WOD. Deadlifts (scaled up to 185#) were suprisingly manageable. Went really fast on first row, but slowed down on next two rounds. 24 inch box jump was much more difficult than 20 inch variety.
10 January 2010
Sunday 10JAN10
Long distance run: 6 miles
Cold and slow today. Ran from apartment to police outpost in Rock Creek Park and back again. Tried to run on path but there was too much ice. Need to start taking running seriously.
Cold and slow today. Ran from apartment to police outpost in Rock Creek Park and back again. Tried to run on path but there was too much ice. Need to start taking running seriously.
Saturday 10JAN10
Rest day
Was supposed to run 6 miles today, but was absolutely trashed from "Gramps." Will have to double-up on Sunday.
Was supposed to run 6 miles today, but was absolutely trashed from "Gramps." Will have to double-up on Sunday.
Friday 08JAN10
WOD: "Gramps"
For time:
95# deadlift, 96 reps
Lunges, 96 reps
Box jumps, 96 reps
55# one-armed kettlebell push jerk, 96 reps
27.32
Unbelievable workout at CF Bolling. Was absolutely destroyed afterward. Push jerk was, by far, the most difficult exercise.
For time:
95# deadlift, 96 reps
Lunges, 96 reps
Box jumps, 96 reps
55# one-armed kettlebell push jerk, 96 reps
27.32
Unbelievable workout at CF Bolling. Was absolutely destroyed afterward. Push jerk was, by far, the most difficult exercise.
Thursday 07JAN10
WOD: Five rounds for time of:
50 wall-ball shots
25 pull-ups
Approx. 32.00
Loved doing this WOD w/ actual wall-ball vice thrusters w/ 45# bar. Definitely adds a skill/accuracy component.
50 wall-ball shots
25 pull-ups
Approx. 32.00
Loved doing this WOD w/ actual wall-ball vice thrusters w/ 45# bar. Definitely adds a skill/accuracy component.
05 January 2010
Wednesday 06JAN10
Middle distance run: 5K (3.1 miles)
Done on treadmill at 1.0 incline and 8.5 speed. Last mile was difficult -- still waiting for runs to get easier.
Done on treadmill at 1.0 incline and 8.5 speed. Last mile was difficult -- still waiting for runs to get easier.
04 January 2010
Tuesday 05JAN10
Warm-up: sit-ups and back extensions
WOD: Three rounds for time of:
25 Dips
75 Squats
WOD: Three rounds for time of:
25 Dips
75 Squats
19.59
Back at Navy Yard gym today. Lots of folks carrying out their New Year's resolutions. Dips were difficult, as usual. Was able to get extra low on squats today for some reason. Had to sub dips for muscle-ups due to lack of rings. Need to remember to try them next time I'm at City Fitness.
03 January 2010
Sunday 03JAN10
Warm-up: form running
Track workout: 4 x 800 meters, with two minute rests between efforts
03.07
03.22
03.25
03.29
Awful day for running. 22 degrees with sub-zero wind-chill factor. Wore two layers of pants and multiple tops, but couldn't withstand the cold. Felt like I was being blown all over the place. Not sure if I'm getting slower or conditions were to blame.
Track workout: 4 x 800 meters, with two minute rests between efforts
03.07
03.22
03.25
03.29
Awful day for running. 22 degrees with sub-zero wind-chill factor. Wore two layers of pants and multiple tops, but couldn't withstand the cold. Felt like I was being blown all over the place. Not sure if I'm getting slower or conditions were to blame.
02 January 2010
Saturday 02JAN10
WOD: "Cindy"
Complete AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
13 rounds plus 5 pull-ups and 5 push-ups
Did this workout outdoors at exercise trail. It was 28 degrees outside and my hands were frozen. Down a few rounds since pr of 16 rounds during Summer. Limiting factor is still push-ups; am able to do pull-ups and squats w/out ever stopping. Should probably add some push-up practice to end of some WODs.
Complete AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
13 rounds plus 5 pull-ups and 5 push-ups
Did this workout outdoors at exercise trail. It was 28 degrees outside and my hands were frozen. Down a few rounds since pr of 16 rounds during Summer. Limiting factor is still push-ups; am able to do pull-ups and squats w/out ever stopping. Should probably add some push-up practice to end of some WODs.
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