Skill, kayak

5-30-2011
am: slept late for the first time in a long time. (Late = 7am or so).
noon: 20 minute muscle-up skill work. Hit some jumping to rings, no false grip, but kept missing the second rep. Called it at 3 misses.
afternoon: kayak relaxing pace x 1hr. Sun and humidity really took it out of me!

Map Sunday

5-29-2011

3 x (85%)
400m run
15 KTE
10 burpees
4 min rest

1. 2:52
2. 2:54
3. 2:58

then
3 x (85%)
10 pull-ups
15 push-ups
400m run
4 min rest

1. 2:25
2. 2:24
3. 2:25

KTE were awfully slow. Hard to stay focused on running during the 400m pieces. Overall, felt kind of tired and glad this was only at 85%.

Clean/HSPU tester

5-28-2011: am
12-9-6
135# cleans
HSPU
Time: 13:31
Smacked by this workout. Couldn't kip out of a failed HSPU, tried multiple times. Cleans were heavy. HSPU really slow. Felt like I never really got going.

5-28-2011: pm
HILL SPRINTS
10m easy run
3 x
-4 hill sprints, 85%, recover down
-rest 6 minutes
then 10 min recovery run.

Mu work

5-27-2011: gymnastic skill work x 1 hr
Warmed up and worked on muscle-ups with a regular grip, rings high enough to swing aggressively. Still need to make the turnover quicker -- PJ spotting me through a lot of reps that would have been misses, but I am feeling more confident without false grip.

Overhead morning

5-26-2011: am

Waking HR: 51

A. power snatch + 3 ohs, rest 90 sec x 5
85-85-95-105-110
Idea here was technique not heavy. Even working light, OHS were shoddy. Not crisp, depth was an issue, my hand hurt, etc.

B. touch and go power snatch x 9 at 85% effort, rest 4 min x 4
-85# unsure how long this set took
-90 for next three sets. 0:32, 0:29, 0:22.

C. 25 second Airdyne sprint, rest 3:35 x 3
RPMs in the 101-105 range, then 99-103, then 98-102.
This messed me up so bad.

Rest 15 minutes.

"Josh" (women's weight) at 90%
21 ohs 65#, 42 pull-ups
15 ohs, 30 pull-ups
9 ohs, 18 pull-ups
TIME: 6:15

I just didn't feel "all there" for the tester. OHS were super slow. Felt like I was taking too much rest, beyond breathing/pacing, on the pull-ups and between exercises, but I needed it. Will watch the video to see how I broke the pull-ups. Probably could've broken up more.

5-26-2011: pm
Had a very relaxing afternoon. Then an easy 30 minute evening swim + stretch in hot tub.

Recovery/Skill

5-25-2011
waking heart rate: 58
am: 30 min run, HR 125-130. Pace extremely slow to keep heart rate low, only ran about 2 miles. Also, midmorning did a ten minute swim because I was at the DMV and the pool is just down the street. Was planning on a longer swim but my muscles felt tired within the first few minutes.
noon: 1 hr gymnastics work, didn't feel very fresh. Extended ROM HSPU with a band on, 5 x 5 or so of those. Then handstand walking down a ramp = good. Handstand walking up the ramp = a struggle. Friday will just focus on MU.

Fran at 90%.

5-24-2011 am:

A. Split jerk practice. Went kind of heavy despite knowing this was technique work and not feeling my best. Few reps super light, 45-65-85-105. Then singles, 125-145-155-165-175. Standing up the jerk got messy at 165, 175 and I sat looking at the bar for a few minutes thinking, I should stay there. But dumb decision, put 10# more on and failed at 185, not even close actually. Bar just off my shoulders and I gave up and dropped it. Ended with a few reps at 135.

B. Squat clean thrusters 7 reps touch and go, rest 4 min x 4
85# 0:28 - 95# 0:30 - 95# 0:27 - 105# 0:30

C. 100m row + 10 box jumps 20" rest 4 min x 3
0:33 - 0:32 - 0:33
This was not as taxing as the burpee/row last Thursday. Probably extra minute rest helped.

(Rest 18 minutes. Should have been only 15 but wanted video set up.)

FRAN 90% effort, "breathe and pace"
21-15-9: 65# thrusters, pull-up
TIME: 3:11

Skill work

5-23-2011: gymnastics x 1hr
handstands, hs walks, hs pops
handstands on the trampoline
hspu, extended ROM
muscle up work no false grip. not quite there yet but close!

MAP 2

5-22-2011

5 rds:
3 min, 85% effort
-100m run (out/back)
-10 kbs, 35#
-5 ring dips
3 min rest

ROUNDS: 3, 3, 3, 3, 3

Then 2 HSPU q minute x 10 minutes. Second half of it was kipping second HSPU.

5-21-2011

5-21-2011 am

Squat clean double on the minute, starting at 115# + ten a minute. Burpees = extra points.
115-125-135-145-155-165-175 (failed 185 on first attempt)
burpees: 19
score: 194

Should've maybe hit a few more burpees early. But pleased with the double at 175.

5-21-2011 pm

Hill sprints:

10 min z1 run
3 x
45 sec hill sprint 80%, recover downhill x 4
walk rest 6 mins

10 min recovery run.

Note: had no watch so I "paced" this in steps. 80 quick footstrikes (per side) was probably a bit longer than 45 but that's what I did. Pouring rain by the last set so I cut the last run short by a few minutes. Best hill I've found so far: Cobbler's Hill Rd, a dead end so no cars, and steep.

MU practice

5-20-2011

Gymnastic skills, worked on HSPU and muscle-ups, no fatigue. Very frustrating day, actually, lots of misses on the rings.

Gymnastics and swim

5-19-2011 pm:

1 hr gymnastic work, no fatigue. Handstand walks, handstand pops, hand walks down a ramp, handstand push-ups facing the wall. Then for fun, some back handsprings on the trampoline, in the harness.

Evening, 30 minute swim at a VERY relaxed pace.

Another tester

5-19-2011 am:

A. Snatch balance x 10 min
broomstick - 12# - 33# - 45 -65 - 75 - 65 - 70 - 75 -80

B. Power Snatch touch and go x 12, 85% x 3 rest 4
#: 80 (0:33), 85 (0:34), 80 (0:31)

C. Airdyne sprint 0:20 rest 3:10
RPMs 103-105 first set, 99-101 next two sets.

Supposed to rest 15 but rested more like 23 (waiting). Spent a couple minutes lying down, drank some coconut water. Even after 20mins felt a bit hypoxic/stupid/out of breath. Then tester:

9 power snatch 95# - 12 KTE - 30 DU
7 PS - 15 KTE - 30 DU
5 PS - 18 KTE - 30 DU
TIME: 7:36

This felt terrible. Worst was grip -- forearms swollen, really inflamed and hard after the workout. Probably after the first round, and progressively worse. Have had problems since high school with flexor tendinitis, but this was bad. Realized afterward that I haven't been taking fish oil since the cleanse. Going to go back to that, think more about inflammation and how to keep it down.

Easy day

5-18-2011

am: 30 min run, HR at 125.
Actual: HR was 128-131 and I felt like I was running in slow-motion to keep it there. Only ran 2.4 miles.

pm: gymnastics practice on my own. A bit lazy/lackluster. Practiced handstands off the wall, handstand walking (36'), and glide kip drills.

PM row, handstand

5-17-2011 pm session:

Row 30 sec 85%, 30 sec 50% x 10
5 min walk rest
Repeat.
METERS: low 130s across the board on the "work" sets.

Then handstand walks. Hit 32 feet.

Tech, Lactate, Tester

5-17-2011

5:30 ate a date/pecan/coconut bar and had a cup of coffee, kept AA company through her workout.
6:30 coached class.
7:45ish started this workout, probably needed a little more fuel:

A. 10 min clean and jerk technique work, got as heavy as 135#
B. touch and go power cleans x 12 at 85%, rest 4 min x 3: 95# (0:23), 115 (0:28), 125 (0:35)
C. 7 burpee, 100m row sprint, rest 3 min x 3
0:38 (not in stirrups of rower for this = bad choice), 0:38, 0:37

rest 12 minutes then:

3 rds
5 power cleans 145#
7 box jumps 24"
9 chin-ups
TIME: 3:53

During the rest I just felt beat. Checked my pulse at around 5 minutes after the last burpee/row sprint and it was still 105ish. BK pointed out a couple things: not on my heels for the clean pull, spending too long in the starting position before the clean.

Gymnastic Skill

5-16-2011

Warmed up on the Airdyne for 15 minutes and headed to the gymnastics gym. Great session. Worked on:
-handstand walks for distance
-handstand "pops" onto one mat
-handstand walking down steps
-kipping up to top of rings -- not quite getting that yet
-glide kip on the bar -- almost there

MAP

5-15-2011

3 x 800 at 70%, rest 3 min active.
1. 3:30
2. 3:30
3. 3:28
Cold and rainy, ran at track. Conditions a bit miserable but tried to run with a smile on my face, thinking 70% is an enjoyably quick pace with no pushing/struggling through.

Alternated z1 run and walking back to gym. Into dry clothes for part 2:
3 min on (amrap 80%), 3 min rest x 3:
7 push ups
7 toes to bar
20 double unders
1. 3 rds + 4 push-ups
2. 3 rds + 4 push-ups
3. 3 rds + 7 push-ups
Felt fatigued. Seemed like I was moving in slow motion on some of the push-ups. TTB not crisp nor quick, had that mini-swing between reps.

Then handstand walking. Had a few good goes at it, 25 feet +.

Rest of day: took it pretty easy, ate a bunch of food, ice bathed, put bsc on. Felt like I needed a nap around 3, didn't take one. Got to bed early-ish but not early enough.

Testers

5-14-2011

am:
6 minute tester. Build to 1rm deadlift and 1 attempt max ring dips. Score is kgs + reps.
dl: 225-275-305-325-340
ring dips: 20
score: 175

rest 30 mins.

Row 500m
30 snatch 95#
30 CTB
time: 11:00

Snatches took forever. I realized how lazy I am, how I resist getting in that nice deep pulling position. I get tired and don't want to get that low -- on the initial pull or when I catch the snatch. Row took 1:56, just breathed nice and easy through that. About 7:00 on the snatched. Missed one. CTBs in sets of 5 at first but singles for the last 8 or so.

pm: Galloping Hill Road
10 min z1 run
45 sec hill run 75%, easy down x 4
rest-walk 6 min and repeat hill run x 3
10 min recovery run
This was good, run distances stayed level (within 10 feet) and breathing was nice and even throughout.

Gym again

5-13-2011

Skill work at the gymnastics facility. Handstand walks, handstand balances off the wall, piked HSPU, then some work on the rings. PJ says: 6 weeks to learn balance, 3 days to forget it.

Exams/ Swim

5-12-2011
am: FINISHED MY EXAMS. Drove home with the windows rolled down, Dog Days Are Over blasting on the radio, feeling great.

afternoon: 40 min z1 swim, mostly underwater breast stroke

Gymnastics

5-11-2011
Noon: half hour gymnastics session/ playtime at the gymnastics place. So much fun when the pressure is off: bouncy floor, big trampoline, foam pit. Easy to laugh at mistakes, too, when the skills are newer. From now on: HANDSTANDS EVERY DAY.

6pm: MAP training
3 min on rower, 85%, rest 3 x 3 (24-26-28 strokes per min)
then 5 mini-amraps: 3 min on, 3 min rest.
box jumps/ ring push ups
wall ball/ airdyne
kbs/ 200m run
pull-ups/ 100m run
air squat/ du

Anaerobic alactic endurance

5-10-2011 am workout:
3 power snatch 95#
6 box jumps 20"
9 burpees
rest 6 min x 10

set times:
0:31
0:29
0:29
0:29
0:29
0:30
0:29
0:29
0:29
0:30

Off

5-9-2011
One thing James said this weekend that stuck was about how good it is to walk on days off. So today I took the train to school, walked to the pool, swam 25 minutes VERY easy, walked to the train, came home. A nice off day with a very relaxing walk and swim. Next task, find a nice place to hike around here.

Sunday lunch

5-8-2011, lunchtime:
Ran 400m at 75-80-85%, 3 min rest between. Then some running form drills.

The video evidence: I run on my toes so I get no pull. Lazy long back leg.

Saturday

5-7-2011
Workout during lunch break of OPT program design cert (awesome).

A1. FS 3 x 3 @ 80% rest 2 min: 155, 175, 175
Last set felt like more than 80%. Second set was right on. I felt like recovery was poor between sets, heart beating quicker than usual, probably still depleted from that cleanse.
A2. Chin-ups x 20 ub x 3 sets, rest 3 min.

then 3 sets @ 97%
10 alt'ing pistols
10 burpees
15 kbs 35#
20 double-unders
rest 4 minutes walking

1. 1:28
2. 1:26
3. 1:25

Pistols are a huge weakness -- lack ankle flexbility, maybe that's why. Everyone at the cert kind of wrinkled their brow about how bad my pistols were, shaky coming up and my heel comes up at the bottom and it's stressful to my knees. Not sure the fix. Burpees felt sluggish, too long on the ground.

Cleanse over

5-6-2011

Deadlift 170# 8 sets x 2 reps @ 11X1, rest 30 sec

Bench Press 3 x 3: 115, 125, 135
rest 2 min bw

HPC x 2/ Push Press x 2, rest 1 min x 6 (TECHNIQUE)
105, 115, 115, 125, 125, 125
all good until the last rep (sloppy)

Row 10 min z1: 2222m

Cleanse

5-3-2011
Started a 3-day cleanse today. Won't workout, which is three days off in a row, which makes me feel cooped. But BK says to "go into my cave," and I think it's time to break the caffeine habit and come back lean/mean, ready to train harder than ever. Woke up, drank a glass of the Neera drink: syrup, lemon juice, cayenne, water. Also a cup of senna tea. Then the Neera drink and water all day since then. Feel okay now, worried about tomorrow.

5-4-2011
Cleanse all day, not bad without coffee, little headache in the afternoon.
30 min z1 airdyne.

5-5-2011
Last day of it. Went wild and drank the quart of salt water but there wasn't much left to "cleanse" out. A bit gross.
30 min z1 row very easy.

Last Open wod

Saturday 4-30-2011

7 minute amrap: 3, 6, 9, 12, 15, 18, etc
65# thruster
CTB pull-up
Reps: 139

Sunday and Monday: moving! No workouts.

Easy swim

Friday 4-29-2011
20 minute z1 swim. Half a mile, mixed free and breast stroke.

Alactic

Wednesday 4-27-2011
3pm
Airdyne:
30 sec @ 90%
30 sec @ 50% aerobic work NO lactate x 20

5:30pm
A. clean and jerk - 3 sets of 3 @ 90% (not sure weights. need to find notes)

5 sets @ 100%:
3 power clean tough (150, 150, 150, 155, 160)
6 burpees
9 CTB chinups (all set ub)
rest 5 min

Thursday 4-28-2011 off

Hypoxic work

4-26-2011
This was really a struggle for me. Wanted to panic when I stayed face-in-the-water beyond comfort.
SWIM:
A.1 breath every 5 strokes for 1 lap ; rest 30 secs x10 (had to take extra rest)
B. underwater swim for distance, finish length easy x6
C.recovery swim 200 meters

4-24-2011

Sunday 4-24-2011

part 1
10 stone to shoulder, 90#
20 meter down and back x 3
10 stone to shoulder, 90#
20 meter down and back x 3
10 stone to shoulder, 90#
TIME: 3:40
Bad slowdown on the last set stones.

part 2
45 double unders
45 squat cleans, 95#
45 ring dips
45 double unders
TIME: 10:06?