Presents!

Morning: just under 1 hour spin class with Pops. Rode hard! Sweated through all my clothes! Hard to quantify a workout like that . . . 550 calories, and I forget the "distance" the computer said. Anyway, definitely sapped my energy for the rest of the day, probably because I drank coffee and not water as soon as I got home.

Evening: Got to use my new Christmas presents for an at-home wod.

2 x 5 minute amrap, 4 min rest between
-10 kettlebell swings, 35#
-20 sit-ups (abmat + anchor)
-30 walking lunges
-20 calories on the rower

#1. 1 round + ... 14 calories
#2. 1 round + ... 16 calories

Ooh I should have gotten two full rounds.

12-29-2010

am: 800m run x 7
(Meadows-Cheney)
Uphill - kept it under 3:55
Downhill - under 3:45
30 second rest between 800s.

afternoon: cross-country skiing, fun and not hard.

pm:
A1. push press 12X2 3 reps x 6 (2+ min rest)
#115-135-140-145-150(1)-150(1)
Feeling stronger, still frustrated by limitations. No shoulder pain, and feel a bit steadier with the hold at the top.

A2. weighted chin-up 3,2,1,3,2,1
#17.5(3), 25(2), 35(1), 30(3), 40(1, failed on 2), 45(1)
Started too light.

B1. Push Jerk touch-and-go x 10 reps x 3 (1 min rest)
#120, 120, 110
Second set at 120# was not touch and go so I dropped weight.

B2. 15 unbroken chin-ups x 3 (1 min rest)
15ub - 15ub - 12/1/1/2
Hands got real sweaty by the end.

Blizzard

Morning of 12-27-2010: 3 mile snowshoe in blizzard conditions. A slog but a fun slog. Took the rest of the day off. Took the next day off too, because of a long car trip.

12-26-2010

Morning:
A1. press 12X1 5 reps x 5 (2 min rest)
#75, 85, 85, 90(3), 85

A2. parallel grip chin-up 31X1 5 reps x 5
#5, 6, 6(4), 4, 6
Tempo was killer.

B1. close-grip bench press 30X0 3 reps x 3 (2 min rest)
#95, 115, 125
Some pain at the bottom of the bench press. But strength feels like it is there despite pain.

B2. single-arm rows 12/arm x 3
#25, 35, 40

Afternoon:
3 mile hike into Nenorod cabin for a night of camping! Then a little snowshoeing in the last light of the day.

Christmas Eve

The Gym in Manchester, VT was super-busy, maybe because they'd cut their Christmas Eve hours. Anyway, A. and I tried to knock out the workout programmed for yesterday. No Airdyne, and I'm still not doing burpees, so there were some subs.

A1. Push Press Cluster 12X1 2.2.2 x 3
125-130-130(5)
A2. Chin Up 30X0 3 x 3
10 - 17.5 - 20
Overhead hold on the push press felt a bit out of control. Maybe just lost focus on the last rep, or maybe I am fatiguing more than I am used to. Chin-up weights were too easy, but that's a good thing right now after last time's disastrous results.

B1. Touch and go push jerk 2 x 10 reps
125(9) - 115
125# was too heavy, not true touch and go and I didn't stand up the 10th rep.
B2. 12 unbroken chin-ups
Horrible chin-up bar in the middle of a cable machine. Grip very narrow.

3 sets:
15 chin-ups
20 handstand push-up negatives + jump and clap (this was burpee sub)
25 double unders
20 calories on rower
4 min rest

set 1: 4:15 for first three things, 1:06 on rower
set 2: 4:25(?) and 1:03
set 3: 3:55(?) and 0:59

12-23-2010

6am: spin class in VT. Nice change of pace, early snowy morning.

10am: 45 minute run Z1. Talking pace, ran 4.3mi in a lot of snow, slush. Temps in the mid-twenties.

4pm: Bennington CrossFit, jumped into the class rather than trying to get the programmed stuff done. "Hansen" was the wod, but I subbed 20" box jumps for burpees.

Warm-up:
3 rds
10 pull-up
10 hspu to one abmat
10 sit-ups
10 pvc ohs

Workout:
5 rounds
30 kettlebell swings, 50#
30 box jumps
30 sit-ups (abmat)
TIME: 18:57?

I got very lazy during this. Not at all pleased with the effort I put out.

12-21-2010

am workout:
6 x 800m at 4:00 pace each
Would've been really easy but for the cold, ice. Michigan morning around 20F, trying not to slip on ice, get hit by the school bus, etc.

(plane ride, bus ride, train ride)

pm workout: back at CFP

Squat cleans on the minute: 85-95-105-115-125-135-145-155F
Disappointing, tried not to let it get to me. I have lost some strength, but this is the time to build. Same thoughts on the front squat.

Front Squat 4 x 3
155-175-185(2)-175

5 rounds:
12 power snatch, 65#
row 1 minute
rest 2 minutes

Time - Meters per round:
1:45 - 285? (rower issues)
1:40 - 283
1:38 - 280
1:35 - 269
1:35 - 279

Halfway through second round of snatches I remembered how to move fast. Obviously, too much faffing around to get started on the rower -- snatches took under 25 sec.

12-20-2010

Motor City, awesome to see that crew.

Press, singles:
95-100F-85-90-95F
Very frustrating to be so far off my old maxes. Probably higher reps is a better scheme for me right now. Shoulder hurts less with heavier weight, though -- for some reason I feel it at 45, 65, not 85+.

Push Press x 3:
95-115-135-145(1)-125
Again, I get frustrated that I've lost strength, but this is where I am right now and this is where I am building from.

4 rounds:
10 x 10m sprints
5 x push jerk, 95#
10 box jumps (?20")
5:51
Felt slow.

Helen

12/18 (Saturday)
"Helen"
3 rounds
run 400m
25 kbs, 35#
12 pull-ups
TIME: 8:30

Dark, cold morning, hands in the sleeves for the run. Last set of pull-ups broken up, will not be in the future.

Threes

Thoughts: I need more Burgener warm-up in my life.

Morning workout:
a. Snatch pulls, warmed up then 3 x #155, 155, 160
b. Muscle snatch, 3 x #85, 95, 90, 95, 100(2)
c. Dead, quick build: 3 x #135, 185, 225, 255, 275

Strength, stretch

Weds. pm:
a. HURDLES -- set up five benches, one 20" box and jumped through it x 3, rest 2 min, repeat, repeat.
Then strength work. Had to back off a little, maybe too soon for heavy weighted chin-ups and dips, etc.
B1. weighted chin-ups (2-sec descent) x 2, 20/20/25/25(1)/25(1)
B2. dips (2-sec descent, 1 sec at bottom) x 3, 20/10/10/10/10
C1. amrap supinated pull-up with #15: 3,2,2
C2. press x 3: #65, 45, then called it. Too aggravating to shoulder.

Then, yoga class. Everything tight.

Z1

Started the morning with an easy, "breathing pace" row:
35 minutes rowing, avg 500 pace 2:35
Meters: 6840

20 min amrap

Tonight:
20 minute amrap at 80% effort
-5 pull-ups
-20 unbroken double-unders
-30 sit-ups
ROUNDS: 10 + 46 reps

Double-unders were great except for the 10th round, broke at 18 and then 14 . . . third try was the charm. Pull-ups felt rusty but good. Sit-ups, too slow.

Airdyne Intervals

Bed at 9:30pm last night so we could hit CFP for part I early this morning. Sleep was horrible, though -- neighbor left her keys, buzzed our doorbell who knows when, and I spent the rest of the night thinking it was time to get up.

Part I:
5 minutes on the Airdyne, alternating
30 sec at 80%
30 sec at 50%
followed by 3 minutes rest
x 5.

In general, 50% effort was at or under 50 rpm. 80% effort started a bit erratic, but I paced myself at 75+ and that felt good.

Exams, workouts

8am pathophys exam

10am workout: Back squat
Warmed up at 135, 185, 205, 225, hit 235, Bk spotting, helped a touch with 240, which I think I would have been okay to get on my own. Anyway, thought it would be more productive to get some reps in, so moved on to 5 sets of 3 at 185.
Good to get back to squatting after three months with none!

11-5 studied

5:30pm workout:
A. Snatch grip push press, 8 reps at 95, 105, 115# (90 sec rest)
B. Hang power snatch x 1 and OHS x 3 at 95, 1 min rest x 3
C. 20 push-ups on the "strength developer" x 2, 90 sec rest between. Fatigue was fast in the right shoulder, but at least I was doing push-ups to depth!

8pm health assessment exam (online) . . . knocking them out, one by one.

Catch-up

Friday night:
OHS singles up to 155# (PR)
(Wanted to go higher but wasn't getting weight overhead.)
Power Snatch singles up to 105# then called it quits.

Saturday:
10 minutes on the Airdyne, 175 cals.

Supposed to get "Annie" done Saturday pm but put it off until early this morning instead. Cold, miserable, outside, A. anchored feet for it. Anyway,
"Annie
50 --> 10
double-unders
sit-ups
TIME: 6:11

Sit-ups should be quicker.

500m TT

First-ever attempt at a 500m row for time this morning. Results somewhat disappointing. I went hard (too hard?) out of the gate, thought 1:35 was within reach, but my drop-off in the second minute was terrible. Next time, I'll try a better warm-up (I was half-assed about it this morning). As for pace, I wouldn't want to kick things off too much slower, so it's more about holding on through the finish.

500m row
TIME: 1:37.8

Quick wod and 5k

Yesterday: off.

8am: modified the wod BK gave us for testing to avoid burpees and overhead kettlebell swings. Double-unders were way easier, I suspect. Anyway,

3rds
25 russian kbs, 53#
50 double-unders
TIME: 4:07

12:30pm: Physical therapy. Those exercises are getting OLD.
1:30pm: Headed to the gym and ran 25 laps of the 1/8 mile track. Hey, turns out my math was pretty good, it's 5, 029m.

5k run
TIME: 21:39

Hurdles

Warm-up: dot drill! 1:04, then 0:56. Accuracy so-so.

Then 6 hurdles, feet together. 3 times through x 3. Fun, but aggravating to the shoulder.

Then freeze box jumps, 3 sets of 5 at 30", 30, 32. Next time, more ambitious.

Next, weighted chin-up: built to 35# and failed at 40. Didn't push it.

Then, close grip bench: up to 125#, felt some pain at the bottom.

Finally, 10# external rotation x 19(R) and 22(L) and 10# powell raise x 2(R) + 15(L). Powell raise was in plank on 16" box.

10k row

10k row, woop woop.
TIME: 41:47.0
avg split: 2:05.3
2k split paces: 2:03.0 / 2:04.3 / 2:06.8 / 2:07.1 / 2:05.4
avg stroke/min = 24

5k.

"Hot Chocolate Run" in Northampton, MA. Fun course with a couple of hills. And chilly, temps in the 20s all morning. A. walked the course with my parents, then we met up with some nursing school pals afterwards. I'm waiting for my official time, but I crossed the finish line at 23:30 so I'll be subtracting some time from that.

Update:
TIME: 22:44.78

Saturday Comp Team

Great energy in the gym for this one!

4 sets:
1 strict press: 90#, 95, 90F, 75
5 deadhang pull ups
rest 4 min

25 hspu to one mat (had to cut volume)

3 rds:
15 supine burpees
25 lefty kbs, 35#
run 800
rest 5 min
TIMES: 5:20, 5:20, 5:18

Obviously, pressing strength from the shoulders is a problem. But I am going to work on it while being smart.

Rope

Scaled this down from OPT:

3 rope ascents, 20"
10 unbroken kettlebell hang cleans, 53#
200 double unders
10 ub kb hang cleans
3 rope ascents
TIME: 12:12

Note: all hang cleans lefty only.

400m x 9

Thursday, after PT: 400s in the gym.
Quick warm-up.
400m at 80%, 1:28
Rest 2 min
400m at 90%, 1:19
Rest 2 min
400m at 100%, 1:18
Then the next ones I started on the 3 minute mark (eg after 1:42 rest for the first one, etc). Goal was to keep 90% pace, but I wasn't even close:
1:25
1:24
1:27
1:27
1:28
1:29

Catching up

School's been busy, haven't been posting. Here's the beginning of some catch-up posts.
Tuesday:
3 sets
-rehab exercises (light weight)
-30 kbs (left arm): 35#, 35, 44
5 sets
5 power clean, very light
30 "table" push-ups (also rehab)
5 sets
15 rolling v-ups
30 double unders

Wednesday, nothing.

500m x 10

Last night's workout (Sunday):
The idea was to go 90% for 500m row x 10, starting each row on the 5 minute mark. I rowed too hard on the first one and the drop-off was pretty steep. Anyway, 500m row times:
1:40.1
1:50.5
1:50.3
1:51.1
1:53.4
1:53.5
1:52.9
1:53.3
1:53.1
1:53.0
Total work time: 18:31.2
Total rowed: 5K

Scaled Strongman

Saturday: headed to Hybrid for a quick, ladies' strongman workout. Had to scale big-time.
Workout was five stations, everyone's work time depended on the yoke/keg carry. (Things I didn't do: yoke, sledge, stones.)
2rds:
-amrap GHSU
-max calorie row
-amrap 300# tire flips
-amrap sledgehammer TGU
-3 lengths 100# keg carry

Also did some lefty kettlebell snatches -- 10 x 35#, 10 x 44. Only a couple with the 53#.

Thanksgiving Run

Thursday: lazy morning, walk on the High Line, Thanksgiving dinner, 2.5 mile run. (NFT.)

Backyard BSc

Gorgeous day! Scaled down "Jack" for my shoulder in the backyard.

15 minute AMRAP:
10 push press #45
10 swings to overhead, #8 ball
10 box jumps, 24"
ROUNDS: 15

Then came inside for a 2 minute high-plank hold on rings (feet on parallette).

Run repeats and a couplet

Tuesday afternoon: hard PT session. Have some tendinitis, told to back off on chin-ups, weights, etc. Actually, he told me I could "deadlift the bar, adding 5# per side every 3-4 weeks." At that rate I might hit a new PR in 2021. But point taken, I need to chill out a bit, come back a little less aggressively.

Tuesday night:

400m at 50%
(note: 1 min rest bw all sets)
400m at 70%
400m at 80%
400m at 90%
400m at 100% TIME: 1:20
400m at 50%
400m at 100% TIME: 1:19
400m at 50%
400m at 100% TIME: 1:19
400m at 50%

Didn't feel very fast. Rested a few minutes, then hit this couplet, a variation on OPT wod from a couple days ago:

5rds
15 rolling V-sits*
50 double-unders
TIME: 7:29

*v-sit = from stretched out supine, v-up and touch hands to toes. the rolling part: after each v-sit, roll laterally.

6 x complex, row

I took yesterday off, with a lot of soreness in the shoulder. Tonight, scaled an OPT workout from earlier in the week. Here's what I did:

6 sets, 2:30 minutes for each:
2 hang power clean, 75#
2 push jerk
2 hang squat clean
row 350m

Rest is remainder of 2:30.

Results: 75# was way too light.
set times:
1:34
1:41
1:43
1:48
1:50
1:47

Big scale

Friday: Had to scale the OPT workout, wasn't ready to work at 75% of my OHS max and shoulder was pretty sore. So I did a couple dead hangs each set instead of 10 CTB.

12 rounds:
3 OHS 95#
2 deadhang pull-ups

Rusty

Yesterday am: rehab. What I've been doing is mostly elastic band work like rows and punches, catching a weighted ball, cable machine stuff like chest presses, clean-and-presses. And a lot of one-on-one stuff with the PT, moving my arm up and down against his resistance.

Yesterday pm: first time back to CFP in a long time. I felt good to be working out but less strong, less conditioned. The right shoulder is sore today. But TGU and pull-ups actually felt okay on the shoulder, and HSPU were fine too -- though to an abmat because it's those end-range motions that bother me right now. Anyway, a little consistency and I will be making gains again . . . the workout:
-10 minutes, on the minute 6 pull-ups, 6 ring dips. I did not complete this.
-1 minute rest
-14" box jump tabata, low score = 15. (drop-off was from 21)
-1 minute rest
-12 minute amrap: 2 hspu (abmat), 4 right arm TGU (26# kb), 4 left arm tgu. Rds: 4 + 1 rep.

Rehab, rehab

What's new? Twice a day shoulder rehab, ice cube massage, trying not to agitate things. Stir crazy as can be, but going back to rugby practice tomorrow. This morning was a typical non-workout:
10 minute 2k row
6 minute plank
50 assisted pistols
50 pvc overhead squat
shoulder rehab

Aerodyne sprints

Haven't been working out much, but doing rehab exercises a couple times a day. Thursday night, lots of running at practice + squat jumps, lunge jumps, broad jumps, sideways jumps, etc. 3 half-field Henny Mullers at the end and my legs were toast.

Today, 12 x 20sec on 2:40 rest on the aerodyne. Not a great result -- calories in the 12-16 range, but higher scores when I leaned into it. Arms weren't doing much.

Oof.

Tried squats today, but going heavy was no good for the shoulder.
165 x 5
190 x 5
210 x 2 and stopped there

+sprints.

Healing

Been healing the shoulder, workouts not really worth writing about. Today 10 rds x 10 squats, 10 sit-ups, 10 back extensions. 6:49. Tomorrow I see the ortho, and Wednesday have another visit with Dr. Spider. On the mend, more mobile, and good to have some pt-style work to do.

400m lunge

It's been too much time off healing the shoulder. I've been sitting in class a lot, doing some simple rehab stuff, and tried a recumbent exercise bike. Yikes. That is not for me. And then A. came up with a great workout with minimal shoulder involvement: 400m walking lunges for time. I did it at the track, outer lane which is slightly longer.

400m walking lunge
TIME: 10:11

Bench/ off

Bench Thursday noon:
5 x 115
5 x 130
5 x 145
no spotter, didn't go for one last rep.

Practice pm: sprained AC. Resting, healing since then.

Sub 7:30

Last night (Wednesday):

2K row
TIME: 7:26.8

(standing pr was 7:38)

Deload and Reload

I know I shouldn't overlap a deload workout with a lift from the new cycle. But. School is busy, I need to get workouts in when I can, etc etc.

Wendler Wk 4 Day 4: SQUAT
90, 115, 135 x 5

Then Wendler Cycle 2. PRESS
5 x 70
5 x 80
8 x 90#

A few hours later, did some more presses. Had it in my head that I would hit 115 no problem, but it went like this:
5 x 65, 85
3 x 95, 105
1 x 110 (old pr)
F x 115, 115

Game 2

Saturday: off
Sunday: game, 47-17 over Keystone
Monday: off

Gotham NFT

5 rds NFT
amrap bar dips
amrap pull-ups
amrap double unders

Little shaky on the numbers . . .
dips: 21 - 15 - 13 - 12 - 13?
pull-ups: 25 - ??? - I think there was an 18 in there, not sure what else.
double unders: 2 - 50 - 53 - 46? - 50
Added up to three sixty something.

Deloading

7am: Wendler deload days 3,4
DEAD
5 x 120
5 x 150
5 x 180 (35# plates were biggest diameter all sets)

BENCH
5 x 65
5 x 80
5 x 95

Tonight: will do sprints before practice.

Yesterday was an inadvertent rest day. I should have used the morning, but slept in quite a bit and then studied. Class from 2 until 6, a school dinner at 7. Better scheduling is necessary; I'll draw out my weeks in advance from here on out. This week is a deload week anyway, with a game in three days, so extra rest is okay. But the next two weeks I'm not playing rugby, so it'll be time to hit it hard.

Jackie.

Tuesday:

Wendler deload week: PRESS
5 x 45
5 x 55
5 x 65

Jackie
1000m row
50 thruster @ 45
30 pull-ups
TIME: 8:00


nb. pull-ups in doorway, messed up kip. But also I was tired. This fell apart. First 500m took 1:43, second took 1:56. I feel really out of shape at the moment.

Kickoff

Sunday: Rugby v. Minnesota, won 32-12.

Ten to One

Virtuosity wod:

buy in: 55 back extensions, 55 squats (not for time)

10-1
pull-ups
ring dips
TIME: 6:47

cash out: 55 sit-ups, 55 squats (not for time)

I'd like to do that 10-1 in a few months and crush it. Ring dips need work.

Morning: Squats

Wendler Wk 3 Day 4: SQUAT
5 x 170
3 x 195
5 x 215
No spotter -- in the living room, actually, on the carpet, so I stopped when things slowed down. Felt a bit unsteady. Still, I think it's okay to be squatting barefoot, and not on the best surface, so when I'm on a platform in oly shoes I'll feel a whole lot sturdier. This morning I slept in an extra hour. Very tired lately, and not feeling rested when I wake. I lifted before coffee or breakfast, and tried to get my body going. School is definitely an adjustment, but once I get into the swing of things I'm hoping I'll feel like my old self.

Tonight: practice. May run some sprints beforehand.
[Update: didn't sprint, practice pretty light.]

Quick Bench and Hard Row

Today was my first day of class, and boy was it hard to get motivated afterward. Mistakes: didn't drink enough water, didn't pack enough food. Didn't take enough breaks to wander around in the hallway . . .

Wendler Wk 3 Day 3: BENCH
5 x 115#
3 x 130
2 x 145
So disappointing. What's going on?* Not sure if I'll do squats tomorrow. If I do, I may only hit necessary rep at 215 because I want to be fresh for rugby later in the week.

*poor focus, bad warm-up? I need to get my mind right after sitting in class for five hours. No more excuses.

Then 5 sets of 800m row @ 95%. Each followed by 3 min rest.
1. 3:00
2. 2:58
3. 3:00
4. 3:02
5. 3:02 ("hanging on")

Sweatfest, wow. I feel a bit sick!

One Arm

Monday morning:

20 rds, alternating arms:
-single arm db power snatch, 35#
-s-a db ohs
-s-a db jerk
-s-a db thruster
-s-a db front squat
TIME: 3:24

In April this took 3:54 with 30# db. This is a great, quick on-the-road workout.

Triple Test

Saturday morning: test day.

max jerk in 12 mins: 190#
got greedy and jumped to 200 before hitting 195, dumb.

(few minutes rest)

21-15-9
chest to bar pull-ups
burpees + 12" jump (above standing reach)
5:32

(6 minutes rest)

800m run
3:08

Heavy Carry

Friday 11am: Hybrid

3 minutes for max lengths of room:
-keg carry 100#
-farmer's walk 110#/hand
-yoke (back) walk 200#
-tire drag 45# plate
90 seconds rest between each carry.
Then, repeated with 2 minutes at each station.

Lengths:
keg: 6, 5
farmer's walk: 5.5, 4
yoke: 13, 9
tire drag: 8, 5

Friday 4pm: CFP
2 mid hang muscle snatch + 2 snatch balance: 75, 85, 90, 90, 90#
power snatch + mid hang snatch: 90# x 5
3 snatch-grip push press + 3 ohs: 95, 115, 135, 145

Big Lift Morning

School gym this morning, did Wendler and then the OPT/CFP/Catalyst programming for the day.

Wendler Wk 3 Day 2: DEAD
5 x 230
3 x 260
2 x 290
This felt terrible. Grip was going, had trouble getting to full hip extension. 3-rep max from several months ago is #315, so this was underperforming big time.

Halting clean deadlift with 3-second pauses:
3 x 135, 165, 185

Clean and jerk on the minute: 5 x 115, 125, 135

Clean pulls: 5 x 135, 165, 185 (too heavy)

Front squat: 3 x 135, 155, 165, 165, 165

Food so far for the day:
5:30 2 eggs, 2 bacon, black coffee
10 protein shake
10:30 salad, chicken, tahini dressing

Strength, Technique, Practice, Rest

Monday am, Wendler Wk 3 Day 1: PRESS
5 x 75
3 x 85
6 x 95#

Monday pm: Oly work at CFP
warmup: 50 burpees TIME: 2:04 (felt sluggish)
halting snatch deadlift with 3-sec pauses: 3 x 95, 135, 135
snatch on the minute: 3 x 88, 5 x 93, 5 x103. Hand bothering me.
snatch pulls: 5 x 88, 123, 123
back squat with 2-sec pause in the hole: 5 x 95, 145, 165, 175

Tuesday, rugby practice
a little running/fitness, a little contact, a lot of game-plan and walk-through and run-through

Wednesday: total rest. I should feel better rested but I don't.

Spin, Squat

Nice off day in VT yesterday. A walk in the woods, a swim, a perfect Saturday.

Today: 45 minute spin class with my Dad.
Then, Wendler Wk 2 Day 4: SQUATS.
3 x 160
3 x 185
10 x 205

I feel a bit like I've been slacking lately. Time to focus and get strong.

Truck

Yesterday, rode the train to Hybrid to push the truck with Jules and Katie. Timmy was there too. What an awesome time.

First Julie and I did a long, slow warm-up. I need more mobility work these days. We had plenty of time and weren't going to do the wod, so I snuck in some benching:

Wendler Wk 2 Day 3: BENCH
3 x 105#
3 x 120
9 x 135

Outside, Timmy backed the truck up to one end of the parking lot and we each did this:
Truck push x 1 length
Prowler push (+45# plates) x 1 length
20 box jumps on the wall

After a rest, repeat. Eventually did this x 4. On two of the truck lengths I pushed it myself the whole way. On the other two, Timmy gave it a little gas to get me over the "hump" in the parking lot. We ended all this with a team push: me and Timmy got the truck going pretty fast through that lot. So much fun.

Inside, finished with a little timed workout. My legs were shot! Trembling after the 30th rep of this:

50 push press, 75#
TIME: 1:50

3 x Deads; Practice

Thursday morning was Wendler Wk 2 Day 2: DEADS.

3 x 215#
3 x 235 (messed up weight counting)
3 x 245
5 x 275

That's a new 5-rep max, I think, but it felt pretty okay. Still in the living room, still a little cautious because dropping weight even a little is not an option.

Thursday night: rugby practice. Some running, some planks, burpees, mountain climbers, high-knees running in place. But no contact.

Half Row/Run

Wednesday night: kept it light, halved the wod everyone else was doing and paced it at 85% or so.

2 rounds
500m row
400m run
8:25

Fall 2010

Rugby season kicked off last night with practice numero uno. Some contact, some fitness. We worked on launching into tackles (awesome), getting rid of a poacher, some other stuff.

Running was scattered throughout practice:
-40 second suicides with up/down at baseline x 10
First 5 runs had 20 seconds rest, Ryan gave us a minute rest after that.
-30 second shuttles, 30 second rest x 10
-ended with 6 x Henny Mullers on the rooftop (small field), resting during your partner's runs.

Deload

Gym last night, BK told me and A. and Precious to deload while everyone else warmed up with a round of FGB and worked on technical Oly stuff. Nice, necessary, not for time. I was quick to fatigue and kettlebell swings felt so good.

easy 500m row
15 kettlebell swings x 3 at 35#
15 ghd sit-ups + back extensions x 3
15 bench press x 3 at 65, 75, 85
10 deadhang chin-ups x 3
stretch, stretch, stretch

3 x Press

Yesterday was pure rest. Thought we'd be playing rugby but thunderstorms canceled it, thank goodness. This morning got back to Wendler, just a little behind. Tried the "big and boring" programming that Jim calls "huge and exciting," but subbed barbell rows for pull-ups because pull-ups are on tonight's menu.

Wendler Wk 2 Day 1: PRESS
3 x 70#
3 x 80
6 x 90

then, alternating
5 x 10 press
5 x 10 barbell row (bent at waist)
#45, 55, 60, 65, 70

Summer Challenge

Yesterday was the Hybrid Summer Challenge. Really fun, hard, heavy and I finished 1st -- pretty sure as a result of a lower bodyweight tie-breaker between me and Wreck. Jim took some video:

The Bear: rep a minute of bear complex. Hit #170, missed 185. A. gets PRs in clean, front squat, and jerk in here too.


7-minute amrap: farmers walk 150# a hand, 7 clapping push-ups, f. walk, 7 tire jumps. 5 rds + 10 feet.


2-minute yoke carry (Zercher). 4 and 1/3 lengths.


Stones to shoulder, 33 double unders x 3 rds. Stones: 112# x 6, 135 x 4, 150 x 2. Time: 4:47


Death by Axle Thruster, 100#. 10 rds + 6 reps.

A-bomb

A-bomb made up the workout last night. Another good running metcon, kind of like last Wednesday.

warm-up: 3 rounds
25 double-unders
100m row
30 seconds of running

"A-bomb": 3 rounds for time
600m run
10 power cleans, 95#
10 pull-up
10 box jump, 20"
10 russian kbs, 53#
TIME: 13:23

Strength

Tuesday evening:

warm-up wod: 4 rounds for time
10 push-ups
10 knees to elbows
10 ball slams (sitting)
10 up/down sprints

a. muscle snatch, build in 7 minutes
hit 115#

b. snatch 2 x 5 at 85

c. clean 2 x 5 at 115

d. jerk 2 x 5 at 115

5 x Squat

Wendler Wk 1 Day 4: SQUATS

Depth: butt to dynamax. Bar: low. Effort: fifty percent? Judgement: questionable but none of the weight seemed too heavy. Decided to go for it as I will be taking the next few days light in preparation for Rob O's heavy comp this weekend.

5 x 145
5 x 170
8 x 190

Lifting

Skill work pre-workout: Muscle-up work, mostly turnover work with a skinny band. True muscle-ups still more a struggle than they were a few weeks ago . . .

Warm-up:
21 ohs, 45#
10 burpees (did 19 by accident)
15 ohs
10 burpees
9 ohs
10 burpees
2:47

Workout:
A. snatch x 2: #85, 85, 85

B. back squat x 3: 185, 205, 205, 205, 205

C. clean grip dead x 3: 195, 195, 195

D. push press 5 x 5 at 125
Shoulder is sore!

5 x Bench

Wendler Wk 1 Day 3: BENCH

Quick warm-up
100 x 5
115 x 5
130 x 10

Tomorrow should be a squat day. Not sure how that's going to work, however, since CFP workout tonight has BS in heavy sets of 3. Might need to make Wendler a 3/week thing. Or else just back off on squat weight. Rx weights are 145, 170, 190, so I may just do it.

Fun Run

Sunday: rest day, but ran a 5k obstacle course ("Spartan Race") in Floyd Bennett Field. Not for time.

Slow-mo C+J

BK took this video yesterday and posted it. The title says #178 but it's actually the attempt prior, at 173. Lessons: keep shoulders retracted in pulling stance! Also, elbows up!! Will keep this stuff in mind next time I front squat and hopefully it will translate into a more upright pull and a better catch.

Muscle Snatch, CTB

Saturday morning "warm-up" wod: 3 rft
20 walking lunges
run the rest of the way to the corner and back
20/15/10 push-ups
5 med ball vert. throws, 12#
5:55

Muscle Snatch: 7 minutes to build singles
hit 105#
failed a last minute attempt at 110

Hang Snatch x 2
90, 90, 95, 95

Hang Clean + Push Jerk
125 x 4

5 minute amrap of 7 unbroken CTB pull-ups
7 rds

Skill work: hspu negatives on paralettes

Max Clean and Jerk

First time ever to go for max c+j, pretty fun and the bonus was getting a new clean PR.

"warm up wod" = 1200m run
4:32
(includes "out the door" time)

snatch x 1
#53, 83, 103, 123f, 113, 123, 133, 138f

clean and jerk x 1
#133, 143, 145, 163, 173, 178pr, 183fff

ghd sit-ups
25, 25, 5*
pain in lower back! just super-tight muscles? stretched well after.

skill work: pistols, independent and with band.

5 x Dead

Week 1 Day 2 of Wendler 531:

DEADLIFT
5 x 200#
5 x 230
5 x 260

A disappointing result -- last set was rx'd "at least 5 reps." Wanted to knock out more at 260, but my grip was going. School gym is closed all week so I am in my living room, very carefully lowering the weight (even though I don't think anyone's moved in downstairs yet). For comparison, I got 5 x 255# in June with clean-grip super-slow descent deads. Probably took more reset time at the bottom. Anyway, today was not ideal, but at least I hit the minimum reps prescribed.

Oly singles tonight.

Smoked!

Oh man I feel toasted. Glad the morning session was light. Here was CFP workout:

pre: 3rft
100 single unders
15 russian kbs, 35#
20 sit-ups (abmat)
TIME: 4:?? (maybe :26, maybe more)

technique:
snatch balance 3 x 3
#33, 45, 55

strength:
back squat 85% max, 2 reps x 3
#215

wod: "JJ," 3rft
400m run
20 pull-up
20 box jump (20")
20 wall ball (14# 10')
TIME: 14:11

5, 3, 1, Go

Trying something new: Wender 531, just the basic program in the morning, then CFP at night. It seems like a manageable way to build strength and also keep up with daily WODs. So this morning I woke up, worked a little, then warmed up at did military press. Super-quick workout, and I like the amrap at the end.

Wendler wk 1 day 1: PRESS
65# x 5
75 x 5
85 x 9

And that was it. JW writes that you should start with 10% off your true maxes, so here are my starting max lifts:
PRESS: 100
DEAD: 300
BENCH: 150
SQUAT: 225

Oly Breakdown

More Catalyst. First, "warm up" wod:

20 ohs, 45#
run 200m
20 hang power snatch, 45#
run 200m
20 ohs
run 200m
TIME: 5:35

A. muscle-snatch x 1 at 75, 85, 90# (too easy)
B. two-position snatch x 1 at 90 x 5
C. two-position clean x 1 at 115 x 5
D. push jerk, split jerk x 1 at 135 x 5

Then handstand walk practice. Got from the third set of "dots" to the wall.

Oly Work, Catalyst-style

Two days off (drive back from Michigan, with a stop for camping) left me stiff. Not much fresh food in the fridge, so I ate a lot of eggs, bacon, oatmeal yesteday. Need to pump up the veggies.

Last night at CFP:
warm-up with 2-minute max double-unders: 120 (switched rope 30 seconds in . . .)
then:

a. clean and jerk 70% effort: 135, 145, 145
b1. front squat 3-sec. descent 83%1rm, 3 reps x 5 at 165
b2. strict slow supinated pull-up amrap-1: 6,6,6,6,6
c. snatch-grip deadlift* 2 reps x 3: 165, 165, 165
d. snatch-grip push press* 5 x 5: 105, 105, 105, 110, 115

*weights based on max snatch

Dead Singles

Last morning at Motor City CrossFit. It's been a great week training with them, and we ended it on a good workout this morning. First, we did deadlift singles -- the standard seven reps. I rested about 4 minutes between attempts.

DEADLIFT:
275#
300.5
311
320.5
326
331.5
336 (PR)














Old PR was 320. Wish I'd had more time, because I didn't feel like I'd maxed out. Vinny gave me some video feedback: I am straightening my legs early. Then we finished with a "cool-down" workout.

3 rounds:
200m run
21 deadlifts, 95#
10 toes to bar
TIME: 5:49

Need to get a continuous kip on the TTB. Personal skill work was supposed to be muscle-ups today. I failed a couple, hit one, failed again, and called it a day.

Snatch and Squat

Thursday August 5th:

"Warm-up" was 3 minute handstand hold, 3 minute L sit. Abs are tired! For the handstand holds, I mostly worked on handstand walk, and got farther than ever before. Still not very smooth, but getting there. Then the wod.

3 rounds:
7 Squat Snatch 65#
14 Back Squats 65#
21 GHD Sit-ups
TIME: 5:52

Filthy Fifty

Wednesday August 4th:

Sweaty, sweaty "filthy fifty" at Motor City CrossFit. Not sure what the "official" rx is for women, this is what I did:

50 Box jumps (20″)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking lunges
50 Knees to elbows
50 Push press (45 lb)
50 Back extensions
50 Wall ball shots (15 lb)
50 Burpees
50 Double-unders

TIME: 23:53

Not what I was aiming for. Knees to elbows were slow, wall balls also surprisingly slow. Again, good lesson in learning to use any equipment -- I let the small/dense 15# ball mess with me a bit.

Here's a group pic from the morning:

DNF 30 M-U

Tuesday August 3rd:

"Warm-up" wod:
3 rounds for time
-200m row
-20 kettlebell swings, 35#
TIME: 4:07

WOD: 30 muscle-ups for time
DNF, 10 muscle-ups in about ten minutes and then I failed x3, stopped.

Struggle street. I was on plastic rings, and I guess the lesson of the day was to get comfortable on any equipment, anytime, anywhere. Next time I attempt this I am going to finish it, no matter what.

CF Football

Sunday August 1st:

Started with box squats -- new to me! Vinny said they'd be harder than squats because they take the bounce out, but my depth was so abbreviated that I didn't find them too hard. Looking at a photo I realize I am bent WAY over at the hips, not sure why that's happening:



Box Squat 5 x 5:
95#, 135, 185, 195, 215





Then outside to the grass and gravel for this CF Football workout:
5 rds:
20-40-20m sprint (direction change)
8 kettlebell swings, 53#
16 push-ups
rest 90ish seconds between rounds

TIMES: 48sec, 44, 46*, 49, 49
*doublecheck this

Motor City

Saturday July 31st:

After a long drive Friday, we checked out Motor City CrossFit. Spent an hour on Oly lifting with Matt, mostly PVC work on skill transfer for the snatch. Key points to take from it:
-get full triple-extension before shrugging under the bar -- when I cut pull short, weight is moving forward when I catch it.
-drive hips and knees forward in the bottom position.

Then we hit the 10:30 class:

"Warm-up" was 2 rounds of the bear.
Bear weights: 94#, 105

Then the wod: "JOSH"
21 OHS, 95#
42 pull-ups
15 OHS
30 pull-ups
9 OHS
18 pull-ups
TIME: 9:01

All OHS were unbroken, so that was good. Was glad I used men's rx weight.

Catch-up: strength day

Friday July 30th: strength work at CrossFit Gotham.

5 rds (not for time):
-a1. 5 dips, weighted
-a2. pull up amrap (ctb/regular)
-a3. 20 ghd back extensions, weighted

dip weights:
25#, 25 (rings), 50, 50, 55

pull-ups on the swinging bar:
7/7, 3/7, 0/24, 0/25, 0/13
(stopped trying CTB because I was kicking the wall)

back extension weights:
15, 25, 35, 45, 53(kb -- dropped weight after 10, too awkward)

Lift Complex

Gotham morning wod: one of my favorites, in part because it's a good barometer of progress.

5 Rds
15 deadlift, 85#
12 hang power clean
9 front squat
6 push jerk
TIME: 12:52

Time to do the exact same workout last September: 21:20.

Street Nancy

Gotham 6am class this morning. The workout: "Nancy." More overhead squats!!

5 rounds
400m run*
15 overhead squats, 75#
TIME: 15:27

*400m = up the stairs, out the door, around the block, and back down to the gym. www.mapmyrun.com puts the distance around the block at just under a quarter mile, so I'm guessing it's a bit longer when you include the hallway and flight of stairs x 2.

Really fun to run on the street in midtown -- commuters and tourists and movie crew kept me on my toes. In retrospect, I think I paced myself a little too much. Next time I'll try to make those runs quicker, push it a bit and see if my overhead squats are still solid.

Virtuosity

Monday night: CrossFit Virtuosity in Williamsburg. Cool facility in an old garage, and a nice, not-too-hot night to work out.

Warm up: Burgener
Then, snatch work. 1 snatch + 3 ohs at 65, 75, 95.

The wod:
21-15-9
OHS 65#
CTB pull-up
TIME: 4:15

Cash out: 50 hip extensions.

+ Keith showed me how to build to a free handstand at the end of class. That's a skill I really want to get good at.

O Canada (part deux).

After four days off, I went back to the gym. The past few days have been less restful than I wanted, and I have been very relaxed about what I am eating. Anyway, now it is time to hit training hard with the fall rugby season in sight.

CrossFit Gotham's morning workout was a double: two workouts from the Canada regional, both of which I'd done in May. Times were actually pretty close, though pull-ups today took a little longer today on the swinging bar.

WOD 1: compare to May 29th
4 rds for time:
35 wall ball (14#, ? target)
20 pull-ups (swinging bar)
TIME: 12:38

ten minute break

WOD 2: compare to May 30th
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees
TIME: 6:09

Video from Jim!

And more here:
http://www.youtube.com/user/exxtremeevolution

Games

Back from the Games. CFP finished 12th, good to be in it through the final. Watching the individuals compete was an inspiration to dial it up and get serious.

The workouts:

1. as a team complete 2 rds:
70 thruster (105/155)
50 CTB
100m fireman carry buddy run

2. every team member completes 1 minute amrap of
-deadlift (174/264)
-(rest)
-pistols, alternating legs
-(rest)
-row for calories
Then in remaining time max overhead. I got 37 deads, 20 pistols, ? calories, 170#.

3. 2 rds of:
300m team run followed by "assembly line" style
-15 box jump-overs, 24"
-15 db squat cleans (25/45)
-30 double unders
-15 push-ups w hand release at bottom
-15 ghd sit-ups
-lunge walk

4. team chipper:
10 rope climbs
move sandbags and team over 6' wall
30 muscle-ups
move sandbags again
100 wall ball
team over 12' wall with rope

Technique

Warm-up, followed by light snatch work. That was it!

I'm terrible at tapering. I hate it. This morning I was so tempted to jump into the workout. But today, tomorrow are all about being recovered, hydrated, ready to go. And I feel great.

Feeling good

Kept everything to a feel-good level this morning.

Front Squat 3 x 155, 165, 165
Key from Mike: "laser your elbows."

3 sets:
250m row
35 double-unders
rest about 3 minutes

5 sets: 15 ghd, rest about 90 seconds

80%

Part 1.

a. deadlift at 80% effort
255, 260, 265 x 3

b. press at 80% effort
85, 95, 100 x 3

c. gh raises, 15 x 3

Part 2. 1 minute on, 3 minutes rest x 5
20 second burpees, 20 second 14" box jumps, 20 second pull-up
1. 11, ?*, 11
2. 11, 19, 12
3. 11, 19, 12
4. 11, 21, 9
5. 11, 21, 8*
*not sure count on first box jumps, either 16 or 19. stopped for chalk last set pull-ups, so sweaty!!

Squat Swing Jump

CF Gotham 6am class:

3 x 10 OHS kept it light
65 - 80 - 95#

WOD: for time
30 OHS 65#
25 KBS 53#
20 OHS
15 KBS
10 OHS
5 KBS
*bar and bell on different ends of basketball court
TIME: 3:44

Everything felt good this morning. Started to feel fatigue toward the end of the sets of OHS, but recovered well. Didn't have a good meal after, just coffee with cream on my way to jump-rope.

9am Buddy Lee jump rope seminar:
Spent an hour and a half learning some better jump-rope technique, starting from the most basic of basics (how to jump and land). Fun, taxing at certain moments but in general was focusing on skill rather than exerting myself. In two 30 second as-many-jumps-as-possible (alternating feet), I got 94 and 110. Tripped on rope both attempts.

Mini amraps

Began the day with a good CF Gotham warm-up. Weather has cooled but the gym is still ridiculously hot.

Then 3 x 3 of power cleans: 115-135-145.

Then 3 5-minute amraps with 10 minutes between them:

1. 3 muscle-ups, 6 box jumps (24"), 25 unbroken double-unders
2 rds + 2 m-u

2. 50 double-unders, 1 power clean (95#), 2 front squats, 3 push press
3 rds + 25 d-u
note: broken rope slowed me down

3. 10 ghd sit-ups, 10 ring dips
4 rds + 10 ghd

Quick Crunch Workout

Evening workout:

a. Hang Power Clean: 115 x 3, 135 x 2, 145 x 2
was really struggling to hold onto the bar! weird thick bar at crunch and my hands were really sweaty.

b1. 2 sets 85# bench press (amrap -2): 25, 25

b2. 2 sets dead hang pull-ups (amrap -3): 10, 7

Max Snatch

All I did this morning was work snatches, singles. Old PR was 120#.

First: very good warmup in a very hot gym.

Next, a few reps light. Then singles:
95
105
115
125f
125
135f,f
130
135f,f,f
135 PR

Later will run a few 400s by the Hudson. It's only 87F out, so I should do that before it heats up.
[Update: ran 400m+ and walked back x 3. 90 degrees and breezy!]

Galloping Hill

Drove to Galloping Hill Road for sprints. Mother of an uphill! The first one a minute, then staggered start race-style sprints x 3 more for just under a minute. Short workout, but humidity and temps near 100 made it a hard one. Need to drink!! Ooh, also finally replaced my old kicks (chunks of rubber were falling off them). Inov8s felt good even though I will miss my Nikes.

Team, Track

10am: team workout on the track. Hot out!!

as a team with Julie:
400m run (together)
20 power snatch, 75# (share work evenly)
100m farmer's walk with bar and kettlebells
40 clean and jerk
100m farmer's walk
60 kettlebell swings, 35#
100m farmer's walk
80 burpees
100m farmer's walk
400m backwards run
time: 17:31

11:30am: opt at the gym
A1. bench 3,2,1,1,1 3-count descent (3 min rest)
A2. weighted chin-up singles (3 min rest)

B1. 2pd kettlebell swing amrap 30 sec x 3 (1 min rest)
B2. 20 ghd sit-up x 3 (1 min rest)

bench weights: 145(3), 155(2), 165, 170*, 170F
The 170# I hit was too fast a tempo on the descent. The next one I stuck to tempo and failed. Still, PR!
chin-up weights: 45, 50F, 45, 50, 55F
2pd kbs reps: 18, 19, 18
ghds all unbroken

Triple Morning

Tough morning after two days off:

Back Squat singles, 6 min rest between
225, 235, 245, 250F, 250F
Shaken up by failed attempts. Frustrated I couldn't hit 250, which is old PR.

rest 20 min

5 sets of:
400m run
15 OHS, 65#
3 min rest
set times:
2:06
2:06
2:03
2:11
2:08
The slowest set was the set I rushed my OHS, had to reset bar overhead. Good lesson: steady, control.

rest 90 mins

5 clean and jerk, 135#
10 pull-ups
10 c + j, 95#
20 pull-ups
15 c + j, 65#
30 pull-ups
6:54

*had to change plates, clips
Felt a little out-of-control as the C+J got lighter. Next time, need to visualize movement at each weight, work with discipline and breath.

Wednesday Triple

6:30am: track workout
run 800m at 50%
run 800m at 75%
rest 4 min
run 800m at 100% (time: 2:58)
rest 4 min
run 800m at 75%
rest 4 min
run 800m at 100% (time: 2:52)

3pm:
a. split jerk, 3 x 155, 165, 175(2)
b. hang power snatch, 3 x 75, 85, 95, 110, 115(2), 105
c1. press, 5 x 70, 80 85, 90(3)
c2. chin-up weighted singles: 40, 45, 50, 55F(vest + 15#db)

5:30pm: 3 minute amraps, 10 min rest between each

a. 3 minute amrap: 20 double-under, 10 CTB
3 rd + 23 reps

b. 3 minute amrap: 3 95# cleans, 6 push-up, 9 squat
8 rd

c. 3 minute amrap: 5 ring-dips, 5 kettlebell snatch/arm (35#)
5 rd + 8 reps

d. 3 minute amrap: 5 burpee, 5 box jumps (20")
7 rd + 4 reps

Tuesday

Tuesday night workout:
A. slow-descent OHS 3 x 5 reps, minute rest between
105#

B. Power Clean - build to a heavy 2; rest as needed
155#

C1. 70# kbs amrap 25 sec x 3, rest 90 sec
15, 15, 15

C2. GHD Sit Ups - 15 x 3; rest 90 sec
time to complete: 28, 27, 26 sec

Rower sprints

Row 30 sec, rest 2:30
avg watts:
361 372 366 375 371 364 365 389

Push and Pull

5 rounds of
-115# bench press amrap
-pull-up amrap
-rest 3 min b/w rounds

115# bench: 15, 13, 8, 8, 9
pull-ups: 18, 20, 15, 17, 15
TOTAL: 138

Also, got some video feedback on yesterday's cleans. Good speed, but I need to set my back. Tend to get lazy, pull from a slump. Next time, I will cue myself: upright pulling stance.

7-5-3 muscle-ups

This morning I did my first wod with muscle-ups. I had to scale it down, but exciting nonetheless!

7 muscle-ups
30 wall ball, 14# 10'
50 double-unders
5 muscle-ups
30 wall ball
50 double-unders
3 muscle-ups
30 wall ball
50 double-unders
TIME: 18:21

Later in the day, team WOD with CFP. My part was
-10-1 unbroken squat clean ladder, 105#
-1-10 CTB ladder
-about half of 400 double-unders.

Then A. and I drove to the farm and weeded for 2.5 hours. Back is tired!!

3 miles

Run 1 mile at 90%: 6:28
walk two min
run 1 mile at 90%: 6:40
walk 2 min
run 1 mile at 90%: 7:16

Clean Grip

My hands are in pain: nail beds, cuticles, fingertips all hurt. Callouses have blisters under them from pull-ups yesterday, and I have to let them dry out before I can file them down. Luckily, tomorrow is off.

A1. clean-grip deadlift, 21x1 tempo, heavy 3 x 5
A2. ring dip amrap

deadlift weights: 235, 245, 255, 245(1), 235
ring dip reps: 18, 15, 9, 9, 8

B. hang clean 3 x 3
135, 145, 150(2)

C. toes to bar 15 x 3
only the first set unbroken

M-U doubles!

Great warm up yesterday. Spent a bit of time working muscle-up transitions with the band, then went to the real thing and got them in doubles for the first time. Failed on third attempt every time, though. But felt good!

Then a pretty simple OPT workout:

A1. push press drop set 3.3 22x2 tempo, rest 3 min x 5
A2. 25 pull-ups, rest 3 min x 5

Push Press weights:
125.115, 135.115, 145.115, 145.115, 135.115

Pull-up notes: first three sets of 25 unbroken, then 20/5, then very broken (highest at once was 10).

Recover, Eat

Rest day today, nothing but a nursing school intramural softball game on the athletic agenda. Excited about our first CSA pickup, too -- today we get lettuce and chard, radishes, dill, scapes, and I forget what else. I haven't journaled food in a while, so here's the day so far:
5:30 black coffee, 2 eggs, 2 bacon, sauteed spinach
7:30 hard boiled egg, more black coffee
9:15 salad: arugula, cucumber, chicken salad (grilled chicken, celery, scallions, homemade mayo [egg, lemon juice, olive oil, dill])
12:15 grilled pork chop with sauteed mushrooms, spinach, tomato

Margins

It's been a while since I saw Coach Mike, but today I thought of something he says a lot: "We fail at the margins of our ability." I took three shots at a 170# bench today, failed on all three. The middle try was really close, struggled and struggled at that sticking point. Frustrating, yes, but nice to think I am pushing the boundaries of what I can do, and that next time 170 is going up. And another thing: I need a good neurological warm-up. Warmed up to bench by bench pressing, which was not enough to get the mind locked in or the adrenaline flowing.

Bench:
5 x 95
5 x 115
3 x 135
2 x 145
2 x 155
1 x 165
F, F, F x 170

Then run:
5 min at 50%
4 min at 90%
2 min at 50
4 at 90
2 at 50
4 at 90
2 at 50
Cool down for 5 more at 50%

Pump up the volume

Big day, had to cram a triple into a morning session. Legs are tired, just still real sore from Wednesday squat workout. Here's what the workout was:

5 sets of:
power clean x 1
squat clean x 2
split jerk x 3
front squat x 4
rest 3 min

Weights: 105, 115, 125, 135, 145F (hit 2 cleans then missed 3d)
Should have started heavier and gone up in 5s.

Rest 15 min, then

Row 1k at 90%
20 muscle-ups, band-assisted
Row 1k 90%
TIME: 10:55

Rest 20 min, then

30-25-20-15-10-5 reps of
-GHD sit-up
-53# kbs
TIME: 8:47
All sets unbroken. Could've used more speed on the GHD and transitioned a little faster between exercises.

Feel good. Plan for the day: BSC on, eat, drink, rest, RECOVER because I have a feeling tomorrow is another big day.

Rest Day and Diet Check-In

Totally off day. Trying to keep the eating really clean, and this week has been good. Here's a bowl of chard + chicken + olive oil. Besides a little too much coffee and not enough water to keep up with the humidity, I think my nutrition is dialed in: lots of garden vegetables and meat, eggs. Going to keep it that way through the games. Room for improvement: increase water, decrease salt (salty things, really, eg bacon). Monday is the first CSA pick-up, so I'm expecting lots of crazy new greens to try!

Sore

Yesterday: a great day at the hospital, then straight to the gym. Serious muscle soreness in my quads from the front squats. Feeling ready for a rest day, too. BK led us in a quick warm-up: 30 seconds row, run, rope times two. I definitely needed the quick turn-on, because I've been hitting an afternoon slump on the train. Think I need to eat more midday.

Anyway, the workout:

A1. press 2.2.2 (ie, 2 reps, rack for 10 sec, 2 reps, rack, 2 reps), rest one minute
Weights: 85 (2.2.1), 80, 85 (2.2.1), 83

A2. gh raises 4 x 15

B. 10-1 ladder HSPU
TIME: 19:45
Outrageously slow. Did not feel very fresh or very strong.

C. Powell raises, 10#db x 7/arm x 3

Front Squat and Pull-Up

21-18-15-12-9-6-3 reps of
front squat, 135#
pull-up
TIME: 14:19

Hard to walk after this one! Had a good stretch at least. Already sore from yesterday's workout, can't even imagine what I will feel like tomorrow. A grueling workout like this was just what the doctor ordered.

Big Deads

This was the kind of workout I needed: big, heavy deadlifts, lots of volume on bench press, and a smackdown grand finale of kettlebell swings and many, many push-ups.

First couplet: DEADLIFT and (close-grip/drop set) BENCH PRESS
A1. deadlift (22x1 tempo), 3 reps x 255, 275, 295, 305, 310, 315, 320(x1--but a PR)
A2. bench press (30x0 tempo), 3.3 x 130.125, 135.130, 140.135, 145.135, 155.135(1), 155(2).135(1)
with 3 min. rest between exercises.

Then 3 sets of
-21 kettlebell swings unbroken: 53, 70, 70
-10 second rest, then
-75 pushups
-3 min rest.

Pushups took 4:10, 4:55, and 5:00.

5k

Yesterday morning: ran a 5k along the Hudson River.
TIME: 23:45

I felt like I worked hard, so I wasn't too disappointed by the slow-seeming time. I was running alone, and I'd like to think I could drop some time in a race environment. Endurance running needs improvement.

Southeast Affiliate event

Saturday evening we ran through a team wod from the Southeast Qualifiers. Me and Jules on the women's bar, BK and Jez on the men's. This was it:

120 front squats (60 at 145# men/60 at 85# women)
200 m kb farmer's walk (everyone together, 35#/53#)
200 m run (everyone together)
120 push press/jerk (145#/85)
200 m farmer's walk
200 m run
120 deadlift with EIGHT-FINGER RELEASE each rep (155#/215#)
200 m farmer's walk
200 m run

TIME: 18:00

Julie and I communicated well through this. Split squats 30/30, then I did 40 pp and 35 dl. Good outdoor workout, hot!

Push to failure

Friday afternoon, tried to get both parts of this workout in but halved the second part. Here's what I did:

A1: slow-tempo ring dips (amrap -1): 10, 10, 8
A2. gh raises 3 x 15, slow
B1. clapping push-ups amrap
B2: back extensions 3 x 25
C1. close grip push-ups amrap
C2. low pulley pull-throughs 3 x 20

(don't have numbers for amraps. all #s in mid-teens)

Then, 3 sets of this:

60 second run at 80%
60 second box jump at 90% (16" box?)
60 second double-unders
8 min rest

box jumps: 25, 25, 25
double unders: 48, 62, 70

Randy

Yesterday afternoon: RANDY

75 snatches, 75#
Time: 6:44

This was really brutal. My hands especially were sore from the day prior, and I just felt tired. Didn't get close to the time I had in mind. Maybe need a little more rest? Anyway, a good physical and mental challenge, although a disappointing result.

Row sub-max

This morning:

5 minute warm up, rowing 50%

3 x
8 minutes at 75%
2 minutes at 50%

5 minute cool down, rowing 50%

avg watts for the 8 minute work sets:
181
193
190

Plan to work out again this afternoon, feeling good and eating A LOT.

Tuesday double

Morning: worked on explosive hip opening.

Hang Power Cleans, 7 sets of 3:
105, 115, 125, 135, 140 (1), 135, 140 (3)

"Freeze" Box Jumps, 4 sets of 6 to 24" box.
(ie freeze in quarter squat, jump from there, step off box)

Afternoon: 3 rds of the following 6 minute amrap, with 10 minute breaks between rounds.

6 minute amrap:
-3 thrusters, 105#
-10 UNBROKEN chest-to-bar pull-ups
-15 UNBROKEN double-unders

Rounds:
1. 4 rounds + 3 thrusters
2. 3 rounds + 3 thrusters [+ 9/1 CTB and 15 d.u., which didn't count!]
3. 3 rounds + 3 thrusters

Really thrilled to get 10 unbroken rounds of 10 CTB, plus on round of 9+1.

Slow, Heavy

Did some strength work at slow-descent tempo today. Felt really good, actually, except for the split jerks which I didn't warm up to. The workout:

A1. bench press, 3-second descent. reps: 3,2,1,3,2,1
A2. clean grip deadlift, 5-second descent, 5 reps x 6 sets
rest 2 min after each exercise, then
B. split jerk, 3 x 3 at 80% effort
rest 90 seconds between sets, then
C1. ghd sit-up 4 x 25
C2. dumbbell external rotations, 7/arm x 4

Weights/notes:
Bench: 135, 150, 160, 145, 155, 165
Dead: 205, 215, 225, 235, 245, 255
Jerk: 155, 165, 155
GHD: all sets unbroken, pretty fast
Ext. Rotation: 15, 20, 20, 20

Clean PR

Warm-Up: hit 70 double-unders in a row. PR by 9.

Part 1: Cleans (full squat) on the minute, up 10# every minute.
100#
110
120
130
140
150
160
170
180f

Then knocked 5 off the bar and cleaned 175#, PR by 10.

Rested 15 minutes.

Part 2:
30 squat clean, 65#
10 pull-ups
20 squat clean
20 pull-up
10 squat clean
30 pull-up

TIME: 9:19

Fatigue

Thursday night: tried to do the OPT wod, hit failure early and ended up missing a lot of reps (marked "f"). First few HSPU were extra depth but then after that were to floor. Here's about what I did:

Muscle-ups/ HSPU / GH Raises
f,1,f / 4,f / 15 (all GH raises were unbroken)
1,f / 5,f / 15
f / 5 / 15
f / 5 / 15
f / 4,f / 15
f,f / 3,f/ 15
f,f / 2,f / 15

The couple muscle-ups I got felt great. I just got fatigued in my arms from the HSPU and couldn't press out after that.

Not quite unbroken

Morning workout:

A1. 35 pull-ups, rest 20 sec x 3
A2. row 400m at 90%, rest 5 min x 3

B. 50 wall balls, 14# and 10' target, rest 2 min x 3

C. 25 GHD sit-ups, rest 60 sec x 3

A1 pull-up #: 22/9/4 -- 26/4 -- 35 very broken
A2 row times: 1:28 -- 1:34 -- 1:34
working time: 3:40 -- 3:25 -- 3:30

B. UB - broken - broken

C. all GHDs unbroken

Afternoon: run 5 minutes, walk 2 min x 4
meters:
1150
1200
1150
1200

Sweatfest

Phew. This one was hard and good.

The workout was 6 sets:
30 sec AMRAP Clean and Jerk - 135#/95#
30 sec AMRAP Box Jumps - 24"
30 sec AMRAP KBS - 2pd/1.5pd
30 sec AMRAP Double Unders
30 sec AMRAP Burpees
7:30 rest between sets.

The reps:
95# clean and jerk: 11-10-10-10-10-10
24" box jump: 14-15-14-12-11-10
53# kb swing: 15-15-14-16-15-15
double-unders: 23-28-28-25-28-30
burpees: 12-11-11-10-11-10

So sick of burpees! So frustrated by double-unders! So happy to be doing box jumps for the first time since sectionals and the ankle twist!

Also: diet is back on track after a pretty lenient week (and much wine over memorial day weekend).

DU/Burpee

Sunday: double under and burpee workout from the Canada comp. Could not string double-unders together! Not sure what was up.

50 d-u
10 burpees
40 d-u
10 burpees
30 d-u
10 burpees
20 d-u
10 burpees
10 d-u
10 burpees

TIME: 6:11

Canadian WODs

Saturday am: snatch complex from Canada regionals:

3 attempts at
-snatch-grip deadlift
-power snatch
-ohs
-snatch
within 25 seconds. Rest 2:35 between attempts.

105#
115
120 (f) -- hit power snatch, failed on squat snatch. Bad pull.

Saturday afternoon:
4 rds for time
35 wall ball (14#, 10")
20 pull-ups
TIME: 12:28

Mile run

Friday workout: 1 mile run.
Time: 6:15

Not a PR, but okay for the first timed run after the ankle sprain.

Vest

Wednesday workout: 100 burpees c 20# vest
7:41

DNF

Dropped out of workout halfway today, need more rest.

What I did:

run 600m
20 kbs, 53#
20 pull-up
run 600m
20 kbs, 53#
20 pull-up
run 600m

14:45ish

Back is tight!

NE Regionals

We're going to California! 2d place finish this weekend.

Event 1: snatch/HSPU amrap -- 209 HSPU

Event 2: row and 100s -- 15 minutes flat

Event 3: chipper -- 12:25

Catch-up

Tuesday and Wednesday of last week, I'm not sure what I did exactly. Both days were pretty light, prepwork for the team comp mostly. Worked on transitioning between athletes, estimating how many reps of cleans, HSPU, snatches, etc we could do unbroken.

Muscle-Up and Uphill

(Sunday am)

Warmed up very thoroughly -- a few rounds of 30 sec double-unders, 30 sec run, 30 sec row, then some shoulder mobilization. Got on the rings and started with jumping muscle-ups, just a little jump to work on keeping the transition tight. Then I raised the rings, got a few muscle-ups after a long dry spell.

Afterward, jogged to a nearby park and ran some hill sprints with BK and Julie. ~30 second hill x 4, with maybe 2 minutes rest between. I walked down. Feeling good, ready to taper. This week is all about eating, sleeping, stretching, resting.

Double Morning

7am:

OHS and weighted chin-ups
Got up to 140# with OHS, didn't feel too hard. Got a couple sets of two with 35# db on the chins. Didn't keep good track of reps and sets.

Barbell walk (down and back gym): 135, 185, 225, 275, 300

10am: team wod
my part: 21-15-9 ohs with 53# (Spider did alternating pull-ups)
then, 3 of our 6 sets of 5 x 225# deadlift, 10 burpees
then, 200 double-unders
(not sure time, but Julie and BK beat us -- we were ahead but lost the lead in the DUs)

Super Burpees

Nice sweaty metcon today. Needed something light and active.

10 rds (I think I did 11 due to miscount) of
-10 burpees + jump to target (15" above reach?)
-rest 20 sec
-30 double unders
-rest a minute

5 minute clean

Started this workout with some frustrating, failed attempts at muscle-ups. Not quite sure what I was doing right before that I am doing wrong now, but BK says my elbows are way out wide so I need to tighten them up.

Anyway, then loaded the bar and did this:
110# clean (squat)
5 minute amrap
Reps: 37

By the way, this workout was yesterday (Thursday).

Hang Clean

Felt really tired in my upper arms yesterday, but also really strong. It was 4th workout day, and today is much needed rest. The workout:

A1. Hang Clean 3-2-1-3-2-1, rest 10 sec
A2. HSPU amrap (to ground) x 6, rest 2 min

B. Front Squat 80% max, 3 x 3 at 3-second descent

C1. Depth push-up (amrap-3) x 3
C2. Knees to elbows 15 x 3

Hang Clean weights: 135(3) 145(2) 155(1) 145(3) 155(2) 165(1)
HSPU reps: 5 3 3 1 1 0
Front Squat at 165
Push up reps on 45# plates (chest to ground): 20, 22, 21
KTE all sets unbroken.

Pleased with my hang clean. 165# is my clean PR, so I think I can break that next time I try.

Back to Gotham

In the city for the first morning in a while, was great to get back into the gym with Mike and the Gotham crew.

The workout:

20 double-unders
15 power clean, 75#
10 box jump (step off)
5 deadlift, 185#
20 double-unders
15 push press, 75#
10 box jump
5 deadlift, 185#
20 double-unders
15 thruster, 75#
10 box jump
5 deadlift, 185#
20 double-unders
15 power snatch, 75#
10 box jump
5 deadlift, 185#

Time: 7:30

M-U fail

Three short workouts this morning. The middle one -- the team one -- was frustrating, and I felt like I didn't contribute much. Couldn't get muscle-ups, kept trying, lost composure a little. Settled down for the last wod and nailed it.

1. 5 minute amrap
-1 power clean, 110#
-3 split jerks, 110#
17 rounds

2. Team wod. Had to complete 100 ohs, 100 box jumps, 30 m-u with Spider, Julie, Mel. I did 36 ohs, didn't hit m-u. We finished in 7-something.

3.
21 ghd sit-ups
25 double-unders
18 ghd
25 d-u
15 ghd
25 d-u
12 ghd
25 d-u
9 ghd
25 d-u
TIME: 4:45

All double-unders were unbroken.

Team wod

Teams of two this morning, me and BK.

Together we had to accomplish the following:
600m run
100 wall-balls (20 at a time)
6 rds of
-5 deadlift (185/275)
-10 burpees
50 chest-to-bar
1500m row (250m at a time)

our time: 16:25

Ben ran the 600, I started and finished the wallballs, then we split the rest of the work evenly. Fun.

Afterward, attended Julie's spin class. Sweated out a liter.

Bench

Bench Press: Find 1rm
I wasn't smart about this. Built too slow, then too fast, hit 160 easily, failed at 170, then 165 (which is PR). Anyway, 1rm today:
160#

Then 3x3 high hang snatch.
65, 75, 75#

Then amrap bench press at 140#: 5 reps

Then tabata sit-ups. Low score: 12

Double

Part I: 730am

A. Russian KBS: 1 minute amrap 53# x3, 2 min rest between
Reps: 41, 41, 41
Total: 123

B. Chest-to-bar: 5 sets, 2 min rest between
Reps: 15 (10 unbroken), 15 (11 ub), 8 (ub), 7 (ub), 9 (ub)
Total: 54 ctb

C. GH Raises, 15 x 3


Part II: 1145 am

Row Intervals:

(damper at 8)
10 min warm-up, then
4 sets:
2 minutes hard, 2 minutes easy
meters rowed in 26 minutes: 5214

10 minute walking around break, then
4 sets:
2 minutes hard, 2 minutes easy (damper at 6)
10 minute cool down (damper at 0)
meters rowed in 26 minutes: 5047

Total meters: 10261
Total time rowing: 52'

2.5 on, 5 off

First, did some pull-ups at the school gym. I totally wiped out on the pull-up bar and landed on my upper back/head. Bad news, pretty embarrassing. Got 55 in (give-or-take) 3 minutes, but that workout came to a crashing halt.

Then, OPT workout today with slight mod (sub for DUs).

2:30 amrap
5 thrusters, 95#
10 toes to bar
Rds: 3

Rest 5 min.

2:30 amrap
5 clean and jerk, 95#
15 pushups
Rds: 3 + 1 c/j

Rest 5 min.

2:30 amrap
5 SDHP
20 single-leg jump rope
Rds: 5 + 5sdhp + 2 singles

Rest 5 min.

2:30 amrap
5 front squat, 95#
25 abmat sit-ups
Rds: 2 + 5 front squat + 24 sit-up

Rest 5 min.

2:30 amrap
5 power clean, 95#
30 walking lunges
Rds: 3

Total reps: 432

"Like waiting for a train"

This workout had so much rest in it, A. said it was like waiting for a train. I cut what should have been 3 minutes' rest to 2 in the first set, went straight from HSPU negatives to sit-ups in the next.

A1. Press 3-3-2-2-1-1-1
A2. Max reps supinated grip STRICT chin-up x 7
B2. 8 extended ROM HSPU negatives, 5-count descent x 5
B2. 20 sit-ups x 5

Press Weight
75 x 3
85 x 5
95 x 2
100 x 2
105
110 (PR?)
115F

Chin-up reps: 10, 9, 9, 9, 10, 8, 9
Total: 64 in 7 sets

HSPU negatives done on metal plates.

Sit-ups butterfly style.

Power Snatch

(Saturday)

Power Snatches x 3: 75, 85, 95, 105, 115 (2)
Lost grip on the last one -- let it out of my hands before it was on the ground, didn't reset well. I should be able to go heavier.

Then 3 rds:
-12 x power snatch, 85#
-12 burpees (no jump)
-12 russian box step ups
rest 3 min between rds

TIMES: 1:36, 1:38, 1:37

80# felt easy! Only later did I realize that OPT rx'd the three rounds back to back, no rest. Oops.

Thrusters: the rerun

Same-ish workout as a week or so ago, but I felt a lot stronger today. I guess that's the point, even if the repetitiousness gets me down a bit.

Thrusters, 10 unbroken (no pauses at top or rack) x 5
1 minute rest between sets
#80, 90, 95, 100, 105
I should have pushed the weights more. This was much easier than last time.

Then 5 L pull-ups x 6, 3 minute rest. All sets unbroken except 3d (3/2).

Then 15 GH raises x 5, easy.

Schedule has been super-busy, high tide with school. Still, I need to get into synch with my teammates' training. Lately I've been picking and choosing OPT, which isn't the wisest. Tuesday things should settle down. Eating has been pretty good, though maybe I'm drinking more (black) coffee than I should be.

Handstand

HSPU to floor improving but still a mess. This morning's workout:

16 minute amrap:
-12 HSPU (I cut this to 6 after first round)
-25 abmat situps
-20 kbs, 24kg

Rounds: 4 + 1 hspu

Afterward did some muscle-up turnover drills and walked a few steps on my hands.

DBs

Single-arm DB snatch 12/arm x 3
30, 40, 45#

Single-arm DB push Press 12/arm x 3
37.5, 45, 50

Walking lunges with DBs 20 steps x 3
45, 50, 50

DB row 15/arm x 3
40, 40, 40
a little too much hip movement on that one by the end

Teamwork

Yesterday night, CFP team workout. 5 stations, can't move to the next until all athletes finish at station.

1. 30 pullups
2. 100 d-u (I subbed aerodyne 45 cals)
3. 30 push-up burpees
4. 30 ghd sit-up
5. 30 wall-ball

time: 9:54?

Interval row

ROW

m DISTANCE - % EFFORT - TIME
500 - 50 - 2:18
750 - 75 - 3:12
750 - 90 - 2:52
500 - 50 - 2:26
750 - 90 - 2:56
750 - 75 - 3:11
500 - 50 - 2:13

TOTAL DIST: 4500m
TOTAL TIME: 19:09

NOTES: Split times varied a lot within sets, although 750s were pretty consistent. A. suggested keeping strokes per minute lower. Her words: "You're thrashing yourself. That's a computer term." So I'm going to work on that on my next longish row, keeping the stroke rate down and making each stroke explosive with good recovery.

For comparison, last 5k time was 20:18. I am very eager to try a 5k soon to see if I could get it sub-20.

Snatch-Grip

Yiy. Yesterday's workout was snatch complex and then slow-descent snatch-grip deads. Killer on the hands.

First, 5 rounds of
1 hang power snatch
1 hang snatch
1 power snatch
1 snatch
weights: 85, 95, 95, 100, 100F
I failed on the last set: pressed out the power snatch, missed the full snatch. Need to drop more.

Then, rx'd was max vertical jump -- I subbed max wattage in 5 rowing strokes. 453, 463, 452 watts.

Then, 5 sets of 6 snatch-grip deadlift, 3 second descent. Brutal, really made my hands hurt.
6 x 155, 185, 195, 205, 215(4)
(last set, lost grip)

Thrusters

Thrusters, 5 sets of 10 nonstop (no pause in the rack), 1 min rest between.
10 x 75, 85, 95, 100, 105

L-pull ups, 5 x 5. All sets "broken" (dropped toes, brought back up 1x per set).

GH raises, 20 x 5 unbroken.

Devil's Tricycle

I am really chomping at the bit to get back to running, jumping, etc etc. But did not do OPT's "flight simulator" workout this morning, instead subbing intervals on the aerodyne aka Devil's Tricycle.

Besides that, did

Touch-and-go Sumo deadlift high pull (chin height)
10 x 85, 95, 105, 105, 110*
*at 110, only the first 7 were touch and go.

Then 5 x amrap of ring push-ups, 2 min rest between attempts.
15, 12, 11, 10, 11

Workout (sort of): pm

Second half of OPT's double was an amrap of sit-ups, kbs, and HSPU with hands on plates. I came into the gym so worn down that I didn't do it. Instead, worked for 45 minutes or so on HSPU skills -- singles, doubles, a triple, some negatives from 45# plates, then singles with a minute or two rest in between. This felt like the right decision. As BK said, that workout would have been "stressing an already stressed system." Went home, got to bed early, almost 8 hours sleep last night which I needed.

Workout: am

First half of another double:

4 rounds
40 UNBROKEN wallball (14#, 10' target), rest 3min
20 kips, rest 3min

Wall-balls were indeed unbroken, though I missed target x1 in 3d set, x2 in last set. First set of kips was quick and unbroken. Next sets were 17-3, unbroken, and 10-10. I am getting pretty exhausted. Rest of day: class, eating, class, workout, eating, sleep.

Part II: row, row, row, row, row

Row 1000m (time: 3:48).
Rest 3:48.
Row 1000m (3:47).
Rest 3:47.
Row 1000m (3:53).
Rest 3:53.
Row 1000m (3:54).
Rest 3:54.
Row 1000m (3:54).

Total row: 5k
Total work time: 19:16

Started out at 90% effort, but worked pretty close to max by the end to keep set times close.

Part I: deads, cleans, dips, raises

DEADLIFT: 10 minutes to build to heavy 2-rep
225#
255
275
295
305
310

then alternating
POWER CLEANS x 3 and RING DIPS amrap (not to failure), 2 min rest between
numbers:
Power Clean: 3 x 105, 125, 135, 1 x 145, 3 x 145, 2 x 150
Ring Dips x 11, 12, 10, 8, 8, 7

then 18 x 5 GH Raises. All unbroken, pretty easy today compared to the rest of the stuff.

Change game plan

Headed to the gym thinking the wod was a 1RM back squat. I had my progression all planned out, etc etc. Wrong! BK had us do OPT from yesterday, slightly modified: I did 20 pistols per set instead of 30 (rusty!) and subbed 15 calories on the aerodyne for 40 double unders. Also cut rest between rounds to 3 minutes from 4.

7 rds of
10 SDHP with 53# kb
20 clapping push-ups
20 pistols (to 12" box, alternating legs)
15 calories on the aerodyne
3 minute rest

Times per round: 2:48, 2:52, 2:39, 2:44. 2:50, 2:44, 2:26

It took me a minute to get my mind wrapped around this workout -- not what I had mentally prepped for. But once I got into it, it was just what I needed. Probably better for my training than a 1RM back squat would have been (did OHS yesterday).

OHS in slow-mo

Hit school gym for the first half of yesterday's OPT workout. I think "time under tension" was the big idea. Those slow-motion OHS were tough to control!

A. overhead squat, 4 count descent, 2 seconds in the hole
5 x 105, 115, 125, 135(4), 135
rest 4 min between sets

B. snatch balance at 80%
3 x 75, 85, 95, 105, 105
90 sec rest bw

then alternated:
c1. back extensions 3 x 20 with 5# dbs locked out overhead (brought dbs to chest for last few reps of 2nd, 3rd set)
c2. powell raises 3 x 6/side with 10, 15, 15# db

walked home from gym, then rowed 2k at a sub-max pace, 7:54. The OPT workout called for 3 x 30sec burpee amrap, but I'm giving the foot another week or two before I start jumping on it. The row was not particularly energetic. I was thinking about getting a 5k row in today, but just wasn't feeling it. That's a pretty bad excuse for not doing something.

School Gym.

Went to school gym today, where I usually underperform because I'm afraid to drop weight/get caught Oly lifting. But today I pushed it a bit. One frustration was not locking out the third SJ rep at 180#.

A1. split jerk x 3 reps: 135/ 145/ 155/ 165/ 175/ 180(2)
A2. L pullup amrap: 3/3/4/3/3/3 (toes at hip level -- last 5 sets I let my toes drop and brought them back up before last rep)
90 sec rest between exercises

B1. push press x 6 reps: 100/115/125/135
B2. 15 toes to bar (4 rds)
90 sec rest between

C. DB ext. rotation, 10 reps each side: 15/ 17.5/ 17.5
(no rest, just alternated arms. last set was messy by the end.)

Swim

Today is a recovery day, spent half an hour swimming easy laps in the pool.

Solid morning

I feel like I'm back on track, getting stronger, getting more energy. Tomorrow will be a day off because of school, but my recovery is back to normal and I'm chomping at the bit to work out.

This morning we started with 10 minutes to build to a heavy three rep deadlift.
DEADS:
3x 135#, 185, 225, 245, 265, 275, 295

Then 5 sets alternating power cleans and ring dips, 2 minutes rest between:
POWER CLEANS:
5 x 115#, 5 x 125, 3 x 135, 4 x 135, 4 x 135
RING DIPS (idea was to go "almost" to failure at a SLOW tempo - 3 second descent and a quick press out)
9 - 9 - 9 -9 - 10

Power cleans didn't feel good. Pull was not explosive, and I was landing funny, maybe because of my foot. Questionable whether cleans are a good idea yet. Ring dips felt pretty strong, even at slow pace.

Then 5 x 15reps GH raises. Not so bad.

Then, I modified "Annie" because I'm not back to jumping rope. Here's my sub:
25 kettlebell swings (to eye level), 26#
50 sit-ups (abmat, butterfly/unanchored)
20 kbs
40 sit-up
15 kbs
30 s-u
10 kbs
20 s-u
5 kbs
10 s-u
TIME: 6:06

Flirting with threshold

BK talked about working just sub-max, not exhausting yourself every workout, getting a lot of benefit from flirting with the anaerobic threshold. So today, for the second part of the workout, I tried to row at 80-90% and keep my 400m times steady. Seemed good.

Part 1:
20 rds with one 30# dumbbell, alternating arms:
1 single-arm power snatch
1 sa ohs
1 sa push jerk
1 sa thruster
1 sa front squat
TIME: 3:54

Few minutes rest, then
Part 2:
4 x
400m row at 80%
15 clap-push ups
3 minute rest between rounds
TIMES:
1:47 (this round only 10 clap p-u; BK told me to up reps after that)
2:04 (not as slow as seems; rower had turned off, took a few seconds to get going)
1:58
1:55
[all 400m rows between 1:28 and 1:30]

Then a couple attempts at muscle-up, but my arms were pretty shot. I guess I did a lot of pull-ups, weighted and just volume, yesterday. Need to get consistent, start stringing them together, but it didn't happen today.

Slow, low squats

workout from opt:

6 x
A1. Back Squat, 4-count descent x 3 reps
Rest 4 mins
A2. Weighted Chin-Up x 1
Rest 3 mins

BS weights (all x 3 reps): 165#, 175, 185, 195, 205, 215
Chin-Up: 45#, 50, 55 (vest + 10#), failed at 60 (vest + 15#), 50, 50#

4 x
12 Russian Step-Ups each leg (unweighted b/c ankle/foot)
25 pull-ups
didn't time this. finished pull-ups as 3s, 2s, and a few singles.

3 x
GHD sit-up x 25, 2 seconds up and 2 seconds down

Muscle-up

Got my first muscle-ups today at the end of this workout:

Build to 1RM close grip bench (hands inside knurling):
5 x 65
5 x 85
3 x 135
1 x 145
1 x 155
1 x 165

5 x
10 second row at 100%, 50 seconds easy rowing

then 7x
40 sec row at 90%, 3 minute rest, +extra 4 min rest between 4th and 5th set
Meters: 198/200/196/198/198/198/198
Took heart rate after each set. Between 138 and 162.

Then some muscle-up work. The first one I stayed at the top for a while, sort of in disbelief to be up there.

Diet is dialed in.

Relax

Off-day after only two workouts (long ones!) and one night at the hospital. This morning was for relaxing, then 2-10p back on my feet for clinical. I need to find some way to manage swelling in my ankle/foot when I walk around so much; last night it was bad.

Eating today so far:
6:30 1/2 cup oats cooked up + cinnamon, black coffee
10 2 fried eggs, half an avocado, spoonful salsa, cup steamed broccoli, 20 almonds, black coffee
Not sure what lunch will be, but here's what's packed for dinner:
Grilled pork chop, broccoli/peppers/zucchini, cauliflower mashed with olive oil, half a sweet potato

Eating

Eating has been out of whack lately -- not well-planned, so even when the quality is dialed in I get superhungry in class, then overeat at home. Water, too. Today I have a good dinner packed for the hospital, at least: turkey/veggie meatloaf, brussels sprouts and green beans, a sweet potato.

Workouts have felt pretty out of whack too. This morning was not so bad, but not so good either:

10x3 deadlifts @ 165# for speed on the way up, resetting and making each rep explosive

Push-Up tabata
Scores: 20, 17, 14, 12, 9, 8, 8, 9
This was not so good.

Glute-Ham Raises, 15 x 5, slow tempo

Finished with 3 rounds of 2 minutes on, 2 minutes off AMRAP KBS, 35#
reps: 59, 57, 57
Lower back was tired from GHRs!

Squats, Pull-ups

Starting back up with school has been tough, and today's workout didn't feel good. I backed off on the squat weight so I could go ass-to-grass on every rep, but the squats were so challenging -- mentally challenging. I haven't felt courageous under the bar lately -- instead, more worried, and wanting to cut the range short so I know I'll get out of the hole. The slow tempo is good for me, I think, because I need composure.

The workout:
1. Back Squat x 5 and Weighted Pull-Up x 2, alternating
back squats: 4 x 185# (cut short for foot cramp), 5 x 185, 175, 180, 190
pull-ups: 2 x 30#, 35, 1 x 40# vest, 40# vest, 2 x 40. Not sure why I could get 2 reps with the dumbbell but not the vest . . .

2. Kipping Pull-Ups: sets of 20-20-25. Sets of 20 were unbroken, but couldn't find rhythm.

3. GHD: 3 sets of 20 at slow tempo (2 seconds down, 2 seconds up)

Dead Man's Hand, poor ROM

Last night I tried CF Gotham's Dead Man's Hand workout. This was not a workout I felt good about: I didn't do it rx -- most of my HSPUs did not go to ground (A. was timing me, said they were "an inch or two away" and "deeper than an abmat"). After the first couple rounds I failed, and rather than take the rest time to get full ROM, I cut corners by not going to full depth. That was pretty discouraging. Deadlifts were done with small metal plates to two stacked plates, still lower than bumper plates would have put the bar.

11 rds for time
8 snatch grip DL, 75#
1 power snatch
8 push-ups
1 hspu
time: 9:40

Slow Negatives

Morning workout at CFP, took a long time but a good one.

5 rds:
A1. Deadlift [clean grip, 5-second descent], 6 reps
A2. Bench Press [close-grip, 4-second lower], drop set of 3-3-3

Deadlift weights: 6 reps x 155#, 185, 205, 225, 245
Bench weights: 3-3-3 reps x 110-105-95, 125-115-105, 135-125-115, 130-125(1)-105, 125-115-105

then 3rds
B2. KBS (face-height) x 30 unbroken
B3. 20 ring dips

KBS weights: 53, 53, 70#
Ring dips: used band for last 50 reps

then 3 rds GHD back extensions x 12, 4 second descent, untimed.

Back Squats +

OPT workout from a few days ago this afternoon. Nice to get a little heavy, though I was disappointed with my last couple sets squats.

5 sets
A1. back squat (4-count descent) x 4-6, rest 20 sec
A2. walking lunge, 8 each leg, rest 120 sec

squats: 165# (6), 175 (6), 185 (6), 195 (5), 195 (4)
all walking lunges with 35# kettlebells in hands

then, 5 sets
B1. weighted pull-up x 2-3
B2. 20 kipping pull-ups

weights: 25# (3), 30 (2), 25 (3), 10 (3?), 10 (3)
first set of 20 kipping p-u were unbroken; after that, broken into 10s, 7s, 5s.

then, 5 sets of 40 abmat situps, untimed, 40 sec rest bw sets.

Quick Morning WOD

Planned to do "Dead Man's Hand" wod today, decided to give push-ups another recovery day and went to Hybrid in the morning instead. Bad idea. Good Friday, everyone and their mother showed up for the 10am class. Jules and I modified the wod for outside, and did this:

30 wall ball, #16
30 kbs, #35 (overhead)
20 wall ball
30 kbs
10 wall ball
30 kbs

TIME: 6:52

I was a little flat. Just didn't have the energy pumping for the wall-balls, and going unbroken on the kbs was more mentally challenging than usual.

Then played with the lighter stones for a bit.

10 stone-to-shoulder, 65#
TIME: 29 sec
Lesson learned: clean to right shoulder is faster than alternating.

Later tonight: squats, pull-up workout. Tomorrow or Sunday will make time for DMH.

"Canadian Crippler"

This workout came, slightly modified, from the OPT site. I think BK gave it the ridiculous name, though. [CORRECTION: it was a sectional event, rx'd weight was 85#.]

30 Pull-ups
15 Deadlifts, #155
500m row
30 Push-ups
15 Push Press or Jerk, #95
30 Squats
15 Front Squat, #95
500m row
15 Deadlifts, #155
30 Pull-ups

TIME: 16:01

Where I could have made up time: push-ups were slow and broken. That's just fatigue (a lot of push-ups in the last week!). Push press was bad, but I think that's because my foot/ankle sprain really didn't like triple-extension. When I switched to jerks it was easier on the foot. Last set of pull-ups was also not good, broken into 5s and then 3s. However, first set of pull-ups I got 26 in a row, a new best.

5 rds

5 rds of
5 power clean, 105#
20 push-ups
250m row
TIME: 12:20

Really was brutal to go from the row back to the cleans! Didn't feel like I had much power left. Good hard workout.

Wake-up Call

Took yesterday off, then meant to work out in the morning but scrambled to finish a paper instead. Then sat in class for three hours, came home for lunch, sat in class for another three hours. I felt horrible and weak when I started my overhead squats. Disappointing. Then the thrusters were killer in a good way. It was the kind of day, and the kind of workout, that makes me want to get back on track. I can't WAIT to get back into the gym tomorrow night.

OHS
3 x 115
3 x 125
2 x 135 (f on third)

7 minute AMRAP, 65# thruster
reps: 100

Cindy

Saturday workout: "Cindy"
20 min AMRAP
5 pull-up
10 push-up
15 squat
RDS: 19

Last time I did this (November): 14 rounds. Good improvement, but I really wanted to break 20.

Sectionals

Day 1

for time
800m run
30 snatches, 75#
800m run
9:01

3 rds for time
20 box jumps, whole foot 20" box
20 ctb
20 wall ball, 10" 14#
13:34

Day 2

max 7-rep clean
125#

4 rds for time
4-3-2-1 stone to shoulder #65
50m out and back with 18# sandbag
15 ohs, 65#
15 deadlift, 135#
15 burpees
12:45

Pregame

Feeling a bit cooped, a bit caged up, full of fire and super-ready for tomorrow. Today I'm just relaxing at home, cooking good food and drinking lots of water. Visualizing efficient, mechanical reps on the snatch, powerful wall-balls, explosive CTBs. Maybe in a while I'll foam roll to stay loose, but high-quality rest is the order of the day.
Can't wait . . .