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.
28 February 2010
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.
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