9-23-2012

Sunday 9-23-2011

9am: ran Stevens-Town Farm-Bailey loop x 2+

Run 5min z1
+
Run 30 seconds @85-90% 98-100 rpm
Run 30 seconds @50% very slow.
x30
+
Run 5 min z1

PM
A. Clean high pulls to sternum; 3, 3, 3; rest 2 min

#135-185(not high enough)-170
B. Clean grip RDL @31x1, 4-6x3; rest 2 min

#155-175-185
C. Behind the neck push press 8, 8, 6, 6; rest 2 min

115(8)-125(8)-135(5,X)-135(6)

Video:

 

 RDL: don't have much experience with these, not sure how low I should be going.

 



Push press: tried to keep more tension through the dip/drive. Miss on set 3/rep 6, just lost focus I think.

9-22-2012

Saturday 9-22-2012
A. Back squat (without chains) 3, 3, 3, 2, 2, 2; rest 2:30

215(3)-225(3)-235(3)-245(1,X)-240(2)-245(1,X)
B. Squat snatch from blocks (mid shin) 2, 2, 2; rest 3 min

95-105-105

felt 'off,' these sets felt more like warm-up (ie, last set felt solid but not heavy)
+
On the min For 24 min:
Odd: 2 squat clean @82% 1rm 165# (dropped bar bw reps)
Even: 2 parallete HSPU kipped - change depth as needed to make double tough but do able for 12 sets needed to add a 10# plate a few sets in after a miss. these were hard. i don't keep a nice hollow position, and arching my back sends me away from the wall.

+

100 GHD sit-ups for time: 3:45

(programmed for Sunday but the gym near us doesn't have a GHD so I got it done end of Saturday session)

 

Video:

 

Good to see video, because I feel like I'm getting lower in my squat than I actually am.

 



1st set: missed catch, I think because I flinch sometimes if I don't tape my hand.

 



Video is from around minutes 5-6.

sept 17-21

Mon 9-17-2012
AM
A. Weighted dip; 4, 2, 1, 4, 2, 1; rest 2 min 30(4)-40(2)-50(1)-40(4)-50(2)-60X.
Added 55#x1 to finish, since 60 was close.
B1. Weighted chin up 2-3 @80% effort x5; rest 15 seconds 20# x 3,2,2,2,2. all pronated grip.
B2. 12 unbroken CTB chin ups x5; rest 3:30 these felt foreign. last two sets missed contacting bar for a couple reps each set, not being aggressive enough with hips.
C. Bent over single arm DB rows @31x3, 5-7x3/arm; rest 1 min bw arms 35# (7,7) - 45 (6,6) - 45 (5,5)
D. 50 kipping hspu for time 5:22. didn't try to game this, fatigued myself by thirty reps in or so. broke 22-8-6-5-3-2-2,X-2.

PM
Swim 45 min @slow continuous paceswam freestyle, took a few seconds rest at the end of pool every few lengths.

 

Tues 9-18-2012 OFF

 

Weds 9-19-2012

until the very last minute, wasn't sure if/when/how i'd get this session done -- mood was rushed and stressful. stopped at a gym along the road between work and a meeting for work. two minute warm-up, bad mindset, lot of negative self-talk.

A. Build to a tough single power clean (took 5 mins to build) 175# (missed 185x2, then 180x1)
rest 2 min
B. Amrap power cleans in 8 min @90% of A 160# 37 reps. (missed reps at what would've been rep 8 and 38)
C. Floor press 95(10), 105(10), 110(10), 115(7--no spotter, chickened out when it got slow); rest 2:30 cut rest to 2min

Thurs 9-20-2012

20-Sep Row 1k @85-90%
Rest 1 min
x5

1. 3.49.8 (1:54.9 pace, 27 s/min)
2. 3:49.7 (1:54.8, 26)
3. 3:50.7 (1:55.3, 27) --burning legs started this set
4. 3:59.0 (1:59.5, 27)
5. 4:02.2 (2:01.1, 27)

Fri 9-21-2012 OFF

9-16-2012

Sun 9-16-2012

AM ran an unfamiliar loop, much longer than expected. added 40+ minutes of walking-jogging intervals. whole thing took 1:35 for <9 em="em" miles.="miles.">

Run 10 min z1
+
Run 30 seconds @70% 90 footstrikes/min pace
Jog 30 seconds recover
Run 30 seconds @80% 96 /min
Jog 30 seconds recover
Run 30 seconds @90% 100 /min
Jog 1 min recover 80ish /min
x8
+
Run 10 min z1
added: 5 min walk, 5 min jog, 4 min walk, 6 min jog, 3 min walk, 7 min jog, 2 min walk, 8 min jog, 1 min walk, few minutes jog to finish.

Find more Run in Unity, ME

PM
A. Good morning @33x1, 4-6x4; rest 2 min
6 x 65, 85, 95, 105

unfamiliar movement, not sure when to breathe at this tempo

B. Snatch grip push jerk - behind neck - 3, 3, 2, 2; rest 2 min
135(3)-145(3)-155(2)-165(1,X)

miss at 165 was really ugly because I didn't want to just drop it.

C. L-sit; accumulate 3 min for time
on 8" paralette bars, abmat under feet. i should be doing this more often, terrible at it. took nearly 12 min.

9-15-2012

Sat 9-15-2012
Woke up at 6, had some coffee and got in the car for open hours at Acadia crossfit. This is a good routine for me, and I wish I could do that -- out of bed, black coffee, straight to the gym -- more days of the week. A little after noon, hit an energy slump and felt really tired, really down. Had a snack and felt fine an hour later. Workout below.

A. 1 1/4 back squat  4, 3, 2, 4, 3, 2; rest 2:30 
165(4) - 185(3) - 200(2) - 200(4) - 210(3) - 215(2)
B. OHS; 2, 2, 1, 1 
135(2) - 155(2) - 165(1) - 175X failed push jerk attempt x 3
+
On the min x 20 min:
Odd: 5 moderate effort thrusters 100#
Even: 2 muscle ups

Notes on 20min EMOM:
Thrusters: started out slow, feeling tough, wondering if I went too heavy. Thought about weight into heels and this helped carry speed through middle -- a bit sticky through middle early on. Got better, think I used the right weight.
MU: First time in a while. Two keys that helped were looking down to floor (not craning neck/head up) and tucking knees so I was ready to kick out of dip. Lazy, long legs --> slow, arching press out. 

Video from session

Observations: until I watched this, I didn't realize I wasn't hitting the bottom of the squat on the second part of each rep, i.e. the +one-quarter wasn't as deep as the initial squat.



The two reps shown here are the shakiest ones. 135# felt manageable, and 165# (a single) felt better controlled than 155#; I took extra pause in the hole to make sure I really got comfortable there. Then I failed to get overhead with 175#. Not sure what's going on except maybe soft shoulders when I try to catch that bar. Again, disconnect between what I feel I should be able to do and what I am actually doing. Body language in the video says it all, maybe a bit bemused at first but really frustrated, not even sure quite what's wrong.

 

These were the last two muscle ups. 10 sets of doubles was manageable but I can certainly clean these up, especially getting to the bottom of the dip ready to kick right up and out. 



10-14 sept

Mon 9-10-2012
supposed to be double session but spent the day with my family, walking around Monhegan Isl. did Part 1 after dinner and made up Part II next day.
8:30pm
A. Close grip (bench)FLOOR press @31x2; 6, 4, 6, 4, 6; rest 2 min 95(6) - 115(4) - 115(6) - 125(4) - 120(5,X)
B. Weighted wide grip pronated chin up clusters 1.1.1.1.1x3; rest 15 25# all sets. too much neck cranking on later reps.
sec/rest 2 min
C. Bent over supinated grip barbell rows @41x2, 3-4x4; rest 2 min 4 x 95-100-105-110*  *last rep questionable 2-sec hold at top
D. "Tabata" push ups (max reps each round, no pacing) low score: 7. really tried to keep body straight.


Tue 9-11-2012
30 min run to E. Belfast, 30 min easy bike ride

Wed 9-12-2012

On the min for 16 min:

Odd- 3 back squat 75-80% 1rm 200#
Even- 4 strict chin ups these felt good, pronated grip, no neck-cranking and legs nice and still

+
On the min for 8 min:

3 squat clean TnG @70% 1rm 140#, very challenging, heart rate felt jacked up -- but got technically better (quicker feet, quicker elbows, closer bar path) as i got more tired.

Thu 9-13-2012

5 x 3 min amrap 85-90%, rest 1 min

Row for meters 796m

30 double unders

5 burpees 4 rds + 30du, 1 burpee

Row for meters772m

Run 100m

15 double unders 4rds + 50+m

row for meters 767m

Fri 9-14-2012 OFF

food

Food log: here are a few days from the beginning of the month, then a few from this week. In general the problem I'm having is coming home from work really hungry, sometimes having snack which is too close to my PM workout. Have tried bringing more for lunch or eating "paleo-kit" type snack in the afternoon. Yesterday tried having early dinner, working out 1.5hrs after -- this was a disaster and I felt horrible. I think the best solution is probably to drink more water and just start working out a soon as I get home, then have a shake before getting dinner started.

Sun 9-2-2012
breakfast (after early am row): 2 eggs, 1 strip bacon, 1/2 small canteloupe, coffee+cream, fish oil
lunch: eggplant "lasagna" (eggplant, ~2oz beef, ~4oz fresh mozz/ricotta, tomatoes, zucchini)
coffee/cream
3:30p snack (too close to workout): 1/2 red pepper, 2T baba ganouj (eggplant, sesame tahini)
5:30p PWO shake
7p: 1/2 red pepper with eggplant dip, spaghetti squash with meat sauce (beef, tomatoes, zucchini)
after dinner: 6 oz almond milk

Mon 9-3-2012
breakfast: 2 eggs, 1 strip bacon, 1 slice almond-flour zucchini bread, coffee+cream
PWO shake
2.5 cups chicken soup with vegetables, wild rice
dinner: 8 oz steak with spinach, sweet potato + 1T. coconut oil, zucchini bread, almond milk

Tue 9-4-2012
bfast: 2 eggs, 1 strip bacon, 1/4 canteloupe, 6oz juice (cucumber, celery), coffee+cream
lunch: 2 cups spaghetti squash with meat sauce (beef, tomatoes, eggplant)
snack: carrots with almond butter
dinner: pork chop, beet, chard
after dinner: 0.5oz dark chocolate, almond milk

(skip forward a week. didn't log food but some notes: eating at the football cert: a lot of grocery-store "natural" rotisserie chicken with guacamole, cashews, no vegetables really. then during parents' visit, ate out several times--some over-eating, rich foods with dairy/flour eg chowder, shared ice cream, generally didn't feel that great after meals.)

Wed 9-12-2012
6a: 2 eggs, 1 strip bacon, 1/2 apple cooked in butter, 6oz. blk coffee, fish oil
8a: 8oz. blk coffee
12p: chicken thigh, 1/4 baked sweet potato, spaghetti squash, spinach, 1/2 beet
4p: small apple, 1 oz beef jerky, handful coconut flakes
4:30p: carrot with 1 Tbsp almond butter (too close to 6:30pm workout)
7p: 1/2 scoop PWO protein shake
8p: chili (4 oz beef + tomatoes, eggplant, zucchini, peppers), 1/2 avocado and 3/4 cup brown rice
9:30p: 6 oz. almond milk, 0.5oz dark chocolate, 2 Tbsp coconut

Thu 9-13-2012
6a: 2 eggs, 1 strip bacon, <1 almond="almond" black="black" butter="butter" coffee="coffee" fish="fish" oil="oil" p="p" potato="potato" spoonful="spoonful" sweet="sweet">8a: black coffee, white peach
12p: green salad with 6 oz chicken, 1 slice bacon. small apple. handful cashews, handful blueberries.
1p: coffee with cream, 0.5oz dark chocolate.
4p: 2 figs, handful cashews, 2 oz. beef jerky
7p: chicken breast, 1/4 sunshine squash (like a small pumpkin), spinach.
9p: almond milk

Fri 9-14-2012
breakfast: 2 eggs, 1 strip bacon, coffee, fish oil
8am: black coffee, peach, 1oz. cashews
lunch: beef/vegetable chili with 1/2 cup brown rice, 1oz. cashews
3p: paleo kit (beef jerky, coconut flakes, dried strawberries)
4-6p: disorganized snacking. an apple, some nuts, 1/4 cup leftover sweet and red potatoes, 3 oz beef.
7:30p dinner (out): piece of bread, grilled vegetables with cornmeal polenta.

Sat 9-15-2012
early: coffee pre-workout.
9a PWO shake.
10:30a 2 egg omelette with peppers, mushrooms, onions, spinach. 1/2 apple cooked in butter. coffee.
12:30p: 3 oz. chicken breast, 1/4 sunshine squash mashed with coconut butter, spinach
snack: 1/2 paleo kit (beef jerky, dried strawberries, coconut), handful hazelnuts, apple
dinner (out): 8 oz steak, potato
after dinner: 0.5oz dark chocolate, almond milk

Sun 9-16-2012
6a: 2 eggs, 2 oz. letover steak, coffee, fish oil
post-run: PWO shake then 1 cup black coffee
lunch: chicken thigh with vegetables (eggplant, tomato, bell pepper), 1/3 canteloupe, 1 apple
snack: 1/2 paleo kit (beef jerky, dried strawberries, coconut)
dinner: 4oz beef with tomatoes, zucchini, eggplant, onion + 1/2c. brown rice, lettuce/tomato/cucumber.
tried working out after dinner, really bad idea. 
after dinner: 1 cup apples baked with oats, coconut shreds, cinnamon, butter

football cert

Weekend Sept 8-9, 2012

football cert day 1
-build to 3rm Back Squat*: 95(5), 135(3), 185(3), 205(3), 225(3), 235(3)
*CFFB style squats -- bar on traps, toes pointed forward, just below parallel. 235x3 felt very solid.

-build quickly to heavy-ish 5 deadlift: 5 x 135, 205, 255

-1 resisted-negative strict chin-up + 2-3 strict chin-up x 4

-not for time:
9 deadlift #255, 9 strict chin up, 1x 5 sec resisted sprint
6 deadlift #255, 6 strict chin up, 2 x 5 sec resisted sprint
3 deadlift #255, 3 strict chin up, 3 x 5 sec resisted sprint

pm: quick swim & stretch



football cert day 2:
lots of mobility, manual resistance work, shuffles, lateral walk against partner resistance, shuttle runs
workout: 2 rds

2 min of 5-10-5m shuttles (rest was about 4:1)
30 sec rest
2 min amrap power clean/split jerk 135#
30 sec rest
2 min manual resistance hip ab/adduction (eg clamshell, butterfly)hips are sore, R hip flexor was pretty inflamed by midmorning. learned a lot of good mobility stuff but all the hip opening/closing combined with the lateral speed/change-in-direction work was pretty aggressive. getting in a car x4 hours probably not the best way to end the day either.

3-7 sept

Mon 9-3-2012

AM
A. Weighted dip; 8(10#), 6(20#), 4(30#), 8(20#--broke, 6.2); rest 2 min

B. Weighted supinated chin up clusters 2.2.2.2x3; rest 15 sec/rest 2 min 

26#(2.2.2.1X) - 26#(2.2.1)broke set, finished bodyweight(2.2) - 20#(2.2.2.2)

C. Bent over wide grip barbell rows @41x2, 4-6x4; rest 2 min 6x 65 - 85 - 95 - 100*  

*2-count at top sketchy last rep

D. "Tabata" ring dips- low score: 2 

PM40 min z1 row 8763m/ 2:16.9 pace

Tue 9-4-2012 OFF

Wed 9-5-2012

On the min for 16 min:

Odd- 3 hang squat clean 115# kept bar close to body. felt good in bottom of squat.
Even- 3 L-pull ups started mixed grip but supinated for most.
(no rest between) +

On the min for 16 min:

Odd- 3 thrusters 115# these were tough. tried to keep speed through middle.
Even- 3 hang power clean 115# started with reset, later sets TNG

Thu 9-6-2012
thursdays are tough -- i came home hungry, tired, irritable (eg, 'where's my #@-ing jump rope!'). moved the rower, bar, box downstairs/outside, because it helps my mood/mindset. nice night out, got started working out around 6:45pm. 

5 x 3 min amrap @85-90, rest 2 min:

Row 100m

5 no push up burpee box jumps 24" 3 rounds + 30 meters

Run 100m (+down/up a flight of stairs)

3 hspu 3 rounds flat

25 double unders

7 sit ups 6 rds + 4 du (this was the first set i felt like i got up to 90%)

Row 100m

5 squat clean thrusters 55# 3 rounds flat (sq. cl. thrusters from below the knee hang, little tiny plates)

Run 100m

5 perfect push ups 4 rounds flat   

Fri 9-7-2012 OFF

9-2-2012

Saturday 9-2-2012

Decided to spend the day on the farm with A., to see how that would go with training. Early start was okay, though I could've slept more. Then a short day (6 hrs or so) harvesting, and second session done as soon as we got home. PM session didn't go so well -- it is humbling to come back and feel weak, and then to share disappointing results with a coach feels like an uncomfortable exposure of those weaknesses.

5:15am row workout

Row 5 min z1 1050m

+
Row 500m @80%, rest 2 min x 5

1:59.5 - 1:57.5 - 1:55.9 - 1:54.4 - 1:53.9
+
Row 5 min z1 1030m
Warmed up, or rather woke up, as I got going. Last few sets felt like honest 80% effort.

4:30 pm strength session

A. Snatch deadlift x1/Snatch high pull x1/Power snatch x3; rest 2 min x6 sets
95-115-115-115-115-115
B. (from ground)Press x1/Push press x3/Push jerk x5/Split jerk x1; rest 2 min x6 sets
85-90-90-85-85-90
C1. 20 good mornings with 8# med ball behind neck x 5
C2. 15 anchored sit-ups with 8# med ball toss to partner x 5
snatch complex (first video below): didn't feel like i was using my legs at all. need to think about pushing through the floor on every part of a complex like this. small plates are a bit awkward but i don't think that's the cause, i probably need to sit back more. 
OH complex (second video below): like i wrote, i feel embarrassed to post this video, but that's where i am right now. i'm losing my posture and leaning back as i initiate the press, rather than keeping the core tight and locked-down. add'l note: last strict press was a no-rep, up on my toes to get it. 

9-1-2012

Saturday 9-1-2012
Worked out at Acadia CF, about 40 minutes from home.

A. 1 1/4 back squat @ 40x1; 6, 4, 2, 6, 4, 2; rest 2:30 135(6), 165(4), 195(2), 165(6), 195(4), 215X
B. Hang squat clean 3, 2, 1; rest 2 min 155(3), 175(2), 190X

thought on these failed lifts: need to step back/check ego, hit lifts clean before going too heavy. too many misses.+
On the min For 20 min:

Odd: 3 squat snatch @75-80% 1rm 115#. 
Even: 5 hspu all kipped, 25# bumpers and 1 abmat setup

1 1/4 back squats were tough but I think these will really help me.
Notes from 20 min emom:
Snatch at 115-- first set, missed pockets but kept bar closer all following sets. Took a reset on the ground before each lift. Around 5th set, landing felt soft/arms wobbly. Fixed that with better speed through the middle. Last couple sets got wobbly out of bottom, and then I missed the last rep -- lost focus. Repeated last lift to get 30.
HSPU-- went okay but I need to sort out my R hip flexor.

8-30-2012

Thursday 8-30-2012

Quick warm-up, started session with some power clean tech work, light, 45# and 95#. Focus on hitting pockets. Then this MAP session:
5 x 3 min @90%, 3 min rest:

1. row 150m, 5 burpees: 3 rds
2. 25 du, 3 strict chin ups: 5rds + 7du. chin-ups (pron. grip) harder than expected. no du sets ub, kept hitting furniture etc with rope.
3. 10 switch lunge, 10 sit-up, 10 push-up: 5rd? + 6 lunge. push-ups a struggle to keep hips from sagging.
4. 5 KTE, 10 air squats, 10 DU: 5 rds + 5 kte/6as. broke x1 on du otherwise better.  
5. row: 794m. started too hard, big power drop-off from 770-741-710 avg watts/min.

Some thoughts: I've got to work out some things about these midweek sessions, because I'm coming home hungry, low-energy. Maybe I'll start warming up outside, get some sunshine/fresh air to start the session. Or even figure out some ways to train outdoors, at the track or the football field.
Overall, despite the frustrations of feeling pretty un-conditioned, it's good to be back in a more regular training routine. These first few weeks in the new job have been tough, sometimes with a lot of self-doubt, and at some point that ran over into an ambivalence about crossfit, about whether I wanted to train and compete at all. So now, to commit and to get started, feels like I'm at least on the right track. 

Friday 8-31-2012 OFF