"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 . . .

Airplane Recovery.

This morning took a nice, easy jog with my brother -- a mile and a half or so. Felt good to shake out the legs after a day of travel yesterday.

Tonight, last heavy(ish) workout before sectionals.

--Update: 5pm workout--
warm-up: running drills
8 mins to 1rm squat clean: 165#
three rds, untimed: 200m run, 10 snatch at 75#

I thought we'd be doing back squats because that was on the OPT site. Oh well. Feeling good, snatches all unbroken. For comp, just going to think "robotic" as I make my way through 30 reps.

"Pyramid of Death"

Saturday: CrossFit Hyperformance in Savannah, GA. They called their wod the pyramid of death . . .

11 minutes
max rounds kb swing (35#), box jump, burpee
beginning with one rep of each and adding one rep each round
ROUNDS: 12

Then work back down the pyramid untimed.
TOTAL REPS:
144 kbs, box jumps, burpees
78 of each in the 11 min. limit.

Sunday: active rest day (pool)
Monday: flight delayed, didn't train as planned.

Nutrition while traveling was very difficult. Made it through with steam-in-bag frozen veggies from Target, no-drain tuna packets, and the hard-boiled eggs, grilled chicken and sweet potatoes I packed. In restaurants ate eggs and bacon, a hamburger without bun, a spinach salad with grilled chicken and no cheese or creamy dressing. Came home very, very hungry.

Ascending Chipper

Awesome workout back at CF Gotham this morning after a very restful rest day yesterday.

Started with deads: 5-5-3-3-1-1-10
#135-165-205-235-265-275-205

Glad I didn't go super-heavy on deads. Tried widening my stance for 10 reps at 205, felt great.

Then this chipper WOD:

1000m row
10 dips
20 wall-ball to backboard, 20#
30 box jumps, 20"
40 thruster, 65#
50 power clean, 65#
TIME: 15:50

What would I have had to do different to get sub-15 on this . . . less rest for thrusters. That's where I lost the most time. I think my row was well-paced (kept split time under 1:55 most of it, tried to be relaxed throughout), dips and wall-ball were unbroken, and power cleans weren't quite touch and go but they weren't super-slow either.

Finished with a couple weighted sprints of the stairwell, 7 flights and a little bit (thankfully the topmost flight was gated closed today!). TIMES: 42 sec, 38 sec.

"The Bear"

So tired. It's been a lot of double session days lately. But tomorrow is an absolute rest day, so I finished my three workout days with a big night: grappled with "the bear," then rowed some intervals.

THE BEAR, 5 rounds
1 round = 7 x
-power clean
-front squat
-push press
-back squat
-push press
(touch and go, no resting bar between reps)

Weights:
85#
105 (PR)
115F (3 complete reps, should have gone to 110#, oh well)
100
105

Then, rested fifteen minutes and hopped on the C2.

5 x 1 minute sprint, 2 minute rest
meters rowed (damper):
301 (9)
302 (9)
300 (9)
298 (9)
292 (10)

Rested ten minutes.

5 x 30 sec. sprint, 2 min rest.
meters (damper)
156 (9)
160 (10)
160 (10)
158 (10)
161 (10)

Sidenote: eating has been real good. Need to keep the green veggie intake up, today has been a little heavy on meat. But very clean, no sugar except a half a sweet potato after each workout. I feel generally pretty strong, though right now exhausted.

Workout in Pairs

Last night: rugby clinic with a little unexpected contact. Fun.

This morning: warmed up, warmed up cleans, then did this cool partner WOD:

10 minute AMRAP
one partner: 5 HSPU, weighted rope pull across gym
other partner: max cleans and jerks while teammate works
then switch, repeat, etc.

We got through 4 full rounds (I think) and then some, 54 c/j as a team. My totals:
31 clean and jerk, 95#
25 HSPU to one abmat
4 rope pulls

Afterward, spent a little time with assisted HSPUs on the parallettes. Hard!

150 KBS

This was a killer.

150 kettlebell swings for time, 53#
TIME: 9:41

aftermath:

Beaucoup Thrusters

Workout part II:

50 double unders
5 thrusters, 65#
40 DU
10 thrusters
30 DU
15 thrusters
20 DU
20 thrusters
10 DU
25 thrusters

Time: 7:06

Jezza was my "judge" for this. He said I should go deeper into my squat and bounce out instead of relying on my quads. He also noted that I didn't always go one into the next -- I'd wait with the bar racked for a second before dropping into the next squat -- this was more an issue of being tired than anything else. Good workout.

Also, I am eating like a horse. A carnivorous horse. And so thirsty!! I think I've drank 2 gallons of water today.

5 x 5 Clean + Jerk

Today will be another double session. Part I: build to a 5rm clean and jerk. For the first time, I took the barbell outside into the back yard and worked out in the sunshine. That was super-nice, though I think I hit cleans again too soon after Saturday (am wod included 55 at 105#). Felt fatigued -- dull, achey pain in my upper arms after a few sets. I built way too fast because I was lazy about carrying plates down the stairs, failed on a set that I think I could've gotten with a better progression. Cleans were power cleans, jerks were split. I was a little nervous about footwork on the gravel ("yard" is actually "parking lot"), so I didn't split my feet nearly enough; weights were light enough that this was not an issue.

Clean and Jerk
5 x 95#
5 x 115
3 x 135 (increased weight too fast, missed 4th clean)
5 x 125
5 x 130

Another Double

Got into CF Performance this afternoon for a second workout -- figure it's good training for multi-event weekend. This seemed like it was going to be horrible, but I paced myself (maybe too much) on the rows and it wasn't as bad as I thought it would be.

2000m row
30 sumo deadlift high pulls, 80#
1000m row
20 SDHP
500m row
10 SDHP

Time: 18:38

'09 Northeast Final

I've been eyeing this workout for a long, long time, and today I gave it a go. In my head I had a 12 minute target time, which I didn't get close to. My upper arms were sore from ring work yesterday, I didn't have any "snap" in my cleans, blah blah blah. What's cool is that last year (last month even!) I didn't have chest-to-bar pull-ups, and today I got 55 of them. By the end of this my grip was toasted and I needed to ice my arms when I got home. But I finished it. Tomorrow's going to be a really nice off day.

10-9-8-7-6-5-4-3-2-1
105# power cleans
chest-to-bar pull-ups
35# kb swings

Time: 14:35

Oh yeah, and got some good feedback on CTB technique. Bobby, one of the coaches, "judged" my workout, and said I was successful in carrying momentum kip to kip when I hit the bar at the bottom of my rib cage. When I barely closed the pull-up and touched my collarbone to the bar, I dropped and needed to restart the kip. Good to know.

Double Session

Was achey in my upper arms after muscle-up attempts in the morning, but decided to go for a pm workout in Fairfield last night. I figured it would appropriate to go into this morning's WOD -- Northeast Qualifier Final from last year -- after a double session, because none of the athletes competing then got to hit it fresh. So . . .

-a little very light snatch practice, then

-20 minute AMRAP
300m row
max HSPU (1 abmat)
max ring dips
may push-ups

Results: row-HSPU/dips/pushups
300m-11/7/8-300m-7/4/10-300m-3/4/6-300m-3/3/7-300m-2/5/6-300m-2/3/10-300m-1/2/11-110m

totals:
2210m row
29 HSPU
28 ring dips
58 push-ups

Not crazy impressive numbers, but a hard workout. Good to get back at things once you've reached the point of fatigue and failure.

No Muscle-Up Yet

Am workout at CF Gotham. Warmed up for snatches, did a few light sets of 3 OHS, 3 snatch balance, 3 snatch. Did a couple farmer's walks, some pull-ups on the bar. Then some muscle-up work.

I didn't get one this morning, but I feel confident that I'll get one soon. I just need to hit this with fresh arms, and I think I can do it. In the meantime, will check out some videos and visualize, visualize, visualize.

Thursday Night OPT

3-3-3-2-2-2-1-1-1
Press
Front Squat

2 min rest between sets. I did okay with front squat, but wore myself out failing on the press too early and never recovered.

Press:
#85 x 3
90 x 3
95 x 2 (f on 3d)
95 x 2
100 x 1 (f on 2d)
95 x 2
100 x 1
105F
105F

Front Squat:
#165 x 3
170 x 3
175 x 3
180 x 2
185 x 2
190 x 2
195 x 1
200 x 1
205 x 1 (PR)

Dialing In

Just over two weeks until sectionals, and I'm pretty psyched. School's out for spring break, so I can really focus on skills and good eating. There's lunch, grilled chicken, broccoli rabe, and olive oil:


Priorities for the next couple weeks: eating right (and a lot), sleeping enough, training really hard this next week, and tackling some skills -- I'm going to get that first muscle-up soon.

CTB and Dips

10 rds
5 CTB
5 ring dips
rest 30 seconds.

I'm not actually sure how long this took, about 12 minutes (including rest). Chest-to-bar felt better than ever.

Then, 3 attempts max double-unders unbroken.
37 - 23 - 61 (PR)

Eating today: good. Eggs and veggies and bacon for breakfast, black coffee, chicken soup, salad greens with tuna, protein shake right after workout at CFP, half a sweet potato and 6 oz chicken, 5 oz buffalo burger with spinach and mushrooms.

Clean, Jerk, Swing, Row, Burpee

Warm-up: weighted chin-up negatives, 10 second descent
#15, 20, 25, 30, 35

21 rounds on the minute:
-Power Clean and Push Jerk, #115 x 2 reps
-KB Swings #53 x 6 reps

then a 7 minute rest, then for time

Row 350m (damper set at 5)
25 burpees
Row 350 m
TIME: 4:26

My core is still really, really tired. Back wanted to collapse on the KBS, and was just super-fatigued going into the timed WOD. Need to eat food, drink water, foam-roll before bed.

Food:
2 eggs with bacon, black coffee
1/4ish stuffed green pepper with veggie/sausage
broccoli, kale, 4 oz chicken breast
2 cups chicken-and-veg soup, more black coffee
sweet potato and 4 oz chicken post-workout
and dinner (haven't eaten yet) will be turkey-veggie meatloaf, lots of spinach