CF 212

Saturday 11-24-2012
beautiful day in the city, workout at CF 212 in tribeca.


A. Front squat 2, 2, 2, 1, 1, 1; rest 3 min

185(2)-205(2)-215(2)-220(1)-225(1*)-225(1)

*depth felt ok on first rep at 225 but amy said it looked questionable. second rep 225 very good depth.

 

B. Snatch balance 3, 3, 2, 2; rest 2 min 115(3)-135(3)-155(2)-155(2)

reps at 155 took some time to settle into the bottom position

 

C. Hang squat snatch on the minute for 12 min; 4 reps @50% 1rm squat snatch 

78# 

HSS video (some depth issues that I tried to correct towards the end):

+
Airdyne sprints 15 seconds @100%

Rest 1:45
x6
Rest 6 min
x3

airdyne display broken so no metrics.

midweek

Tuesday 11-20-2012 off


Weds 11-21-2012
at 90%

10 min amrap
10 no push up burpee box jumps 20"
10 toes to bar
20 walking lunges
5 rds + 10 npubbj

rest 6 min (actual rest --5 min)

10 min amrap
double unders 539.
started trying a longer rope out, didn't work, switched halfway.

rest 6 min (actual 5 min)

10 min amrap:
5 strict chin ups
10 push ups15 air squats
10rd + 3 chin


Thurs 11-22-2012
Row 500m @1:55-1:57 pace
Rest 90 seconds
x10
1:56.4, 5.8, 5.8, 5.8, 5.6, 5.7, 5.5, 5.8, 5.9, 5.1
Fri 11-23-2012 off

depth deads, ps

Monday 11-24-2012
11:30am
A. Deadlift from 25# plates 2-3x6; rest 2 min 275(3)-295(3)-305(3)-315(3)-325(3)-330(2)
B. Power snatch from blocks (mid shin); build to a tough single fast 130#

C. TnG power snatch 5 reps on the minute for 10 min @55% of B 65#

4pm: hard to get warmed up, back was stiff from the morning deadlifts. Nick joined me for this quick tester -- always nice to have a workout buddy, especially when it's neck-and-neck. He got me this time, by 1 calorie (3 seconds).

21-15-9
thrusters 45#
kbs 1.5 pood
calories airdyne

5:38

think i should've gone harder on the airdyne pieces.

MU tester

Sun 11-18-2012

A. Push jerk 2, 2, 2; rest 2 min #185(2), 195(X), 195(2)
I missed PJ attempt at 195# on second set. And I understand that consistency is name-of-the-game with these lifts -- 185#x 3 last week felt not very difficult, and I had it in my head that I'd hit maybe 200x2 today. So when 185x 2 didn't feel very good, I went straight to 195# anyway and failed, not smart. But, obviously, it was doable because I got 195x2 the next set.
video, definitely forward onto toes (first set is warm-up, 165):

B. Weighted supinated chin up clusters 1.1.1.1.1.1x3; rest 15 seconds/rest 3 min #35-40-45
+
EMOM for 22 min:
Odd- 5 ring dips
Even- 5 knees to elbow
video (mix of KTE and ring dips):



+
10 rounds for time:
2 muscle ups
5 push press 95#

TIME: 8:28

Of course shoulders fatigued here but the hardest part was actually the breathing -- still fighting a snotty/gross cold. The other thing is, I should get BETTER at kipping the dip when I get tired. Instead it's the opposite, I'm less coordinated, and instead of a nice, efficient kip it's a painfully slow press-out.

video, first few minutes:

 

FS heavy

Saturday 11-17-2012 
Hit a personal best on the FS today (previous: 215?). It wasn't the cleanest rep (back integrity) but it didn't feel like a true max. It's good, feel like I am building and there's room for more. 

A. Front squat 3, 2, 1, 3, 2, 1; rest 3 min: 195-205-215-200-210-220
B. Squat snatch from blocks (mid-shin); 2, 2, 1, 1; rest 3 min 115-125-130-135X  

these were bad, landing all over the place. even warm-up reps at very low reps pretty messy. 

C. Squat snatch on the minute for 12 min; 3 reps @60% 1rm 93#, crisp -- surprising after pt B

+
Airdyne sprints 15 seconds @100%
Rest 1:45
x4
Rest 6 min
x4

cals: 

12-16-17-20

15-14-15-13

12-15-14-15

14-15-15-12

Not sure if my effort are inconsistent or if it's the Airdyne counter. 

mid-November mid-week

It's been extremely difficult to get going on Wednesday nights -- summoning the mental energy, mostly. I get home from work early enough, give myself a little time to decompress which turns into a lot of time. This Wednesday night session, I bundled up and took the rope, the plates, the kettlebells all to the Y playground. It's actually quite perfect, and it was a perfectly clear, cold, starry night. Once I was into it I was focused, content, and the breathing (head cold, still) got better. Coughing through the night all this week.

Tues 11-13-2012 off

Weds 11-14-2012
no 20" box and don't have 2x 2pd KBs so I made a couple of substitutions. 
3 x 10 min amrap 85%, rest 6 min

10 strict rope chin ups
10 burpees
50 double unders

3 rds + 10 pull-ups, 7 burpees

rope pull-ups got very slow 

30 seconds "pinch" 25# plates/hand
10 toes to bar
10 burpees

10 box jumps 20" (subbed lateral jumps over stack of 2x 25# plates)

4 rds + 1 plate carry 

25m farmers walk 2 pood KB (used 1x70# and 1x53#, switched hands on way back)

5 burpees
25m farmers walk 2 pood KB
30 double unders

6 rds 

Thurs 11-15-2012

Row 500m @1:57-2:00 pace
Rest 90 seconds
x12

TIMES: 1:59.8, 58.6, 57.4, 57.5, 57.3, 57.3, 57.3, 57.1, 57.3, 57.0, 57.1

not too much of a challenge to keep on pace. good to breathe hard, work up some heat.

Fri 11-16-2012 off

12m amrap

Monday 11-12-2012
Neck feels fine but head cold started Sunday, caught up with me on the amrap. Nick has been joining me for these Monday testers, excellent to have a training buddy even though it wasn't the highest quality session for me due to breathing, etc.

11am

A. Deadlift from platform (2-4"); 3-4x5; rest 2 min 235-275-295-315(3)-315(3)
B. Power snatch build to a tough single fast 135# no misses
C. TnG power snatch 3 reps on the minute for 12 min @60% of B 83# x 15 mins (my mistake) 

D. Heavy russian KBS; 15 unbroken x4; rest 90 seconds 2pd -- not especially challenging, but heaviest KB in the gym

1:30pm 

12 min amrap:
Run 200m
12 thrusters 83#
12 burpee box jumps 24"

RDS: 3 + 200m/12 thr/4 bbj

really thought i would get more rounds than this!!

bar muscle ups.

Sun 11-11-2012 
I like the way these testers have been building. Bar muscle-ups felt a bit foreign but, thankfully, doable.

A. Push jerk 3, 3, 3; rest 2 min #165 - 175 - 185 x 3, felt very solid
B. Weighted supinated chin up clusters 2.2.2.2x3; rest 20 seconds/rest 3 min #29 - 31.5 - 31.5

+
Emom for 20 min:

Odd- 5 ring dips kipped these but feels awkward. 

Even- 5 knees to elbow
+
10 rounds for time:
1 bar muscle up
10 wall balls

TIME: 6:45

first rounds took 30 sec or so each, but a few rounds in started taking longer break before attempting muscle up. bar MU were a bit awkward, wing-y -- one arm over then the other. 

cut session

Sat 11-10-2012
a tough morning: i woke up with my neck/upper back really inflamed, spent a long time getting warm but pain didn't improve any. second half of the front squats was just going through the motions, and a couple snatches in i cut the strength work completely and moved on to the airdyne which was fine. 

A. Front squat 5, 3, 1, 5, 3, 1; rest 3 min: 175(5)-185(3)-195(1)-165(5)-165(3)-165(1)
B. Squat snatch from high blocks; 2, 2, 2, 2; rest 3 min 103-113-cut it there
C. Squat clean on the minute for 12 min; 4 reps @60% 1rm did not start

+
Airdyne sprints 15 seconds @100%
Rest 1:45
x4
Rest 6 min
x3

calories*:

1.  13-16-16-17
2. 12-13-15-15
3. 12-12-15-16

*keeping track of calories: i've been starting the clock/bike then just counting the calories when the bike stops. ie, not where the calorie count is at 15 seconds but where the counter rolls over to.

6-9 nov

Tues 11-6-2012 off

Weds 11-7-2012
3 x 10 min amrap 85%/ rest 4 min

Row 250m
10 burpees

5 rds + 225m 

10 kbs 1.5 pood
10 push ups
50 double unders

6 rds 

(outside, freezing, took until 4th round for du to click)

Row 250m
5 ring dips

5 strict chin ups --these were pretty slow

5 rds

Thurs 11-8-2012

Run 3k time trial on track -- 22.5 laps of the 1/12 mile track. 

TIME: 14:55 

coming in from the cold, didn't warm up enough for this. 

+
AMSAP static towel hang (hang towels on pull up bar and hang on);
accumulate 5 min for time

crippling to hands. 

Fri 11-9-2012 off

5 nov

Monday 11-5-2012
Worked out over at Stone Coast. Nick joined me for the second session, very valuable to have a training partner (especially because he got out front of me, beat me by a minute-plus). 

11am

A. Deadlift from 25# hi-temp bumpers; 4-6x5; rest 2 min 

6 x 225, 245, 265, 275, 285* (*paused at bottom for 285# set)

B. Power clean; build to a tough single fast: 195# in about 6 mins, no misses this time. 
C. TnG power clean 3 reps on the minute for 10 min @60% of B 120# 
D. Weighted back extensions 8-10x3; rest 2 min 45(10) - 80(8) - 80(10)

1:30pm

Row 1k
50 wall balls
Row 750m
50 wall balls
Row 500m

TIME: 13:49

wall balls really broke down -- finished last ~25 in 4s and 3s. breathing was tough (ie, audible) but controlled throughout. legs felt pretty smoked afterward, couldn't check row splits exactly but maybe something like 1:50 for the 1K, 2:01 for the middle piece. 1:55 or under for the last 500.

3-4 November

Sat 11-3-2012

A. Front squat 165(6), 185(4), 205(2), 185(6), 205(4), 215(1,X); rest 3 min
B. Squat clean from high blocks; 145(3), 155(3), 165(2), 175(2); rest 3 min -- felt not-so-strong after FS
C. Squat snatch on the minute for 12 min; 4 reps @60% 1rm all at 93#, better than last week triples
+
Airdyne sprints 15 seconds @100% cals: 12.13.13--12.14.15--13.14.14

Rest 1:45
x3
Rest 6 min
x3

+ 

30 clean and jerks 95#, TIME: 2:01 

glad i did this but felt depleted from the start.

Sun 11-4-2012 

A. Push jerk 5, 5, 5; rest 2 min 143-153-163
B. Weighted supinated chin up clusters 3.3.3x3; rest 20 seconds/rest 3 min 26.5 - 29 - 31.5#

+
Emom for 20 min:

Odd- 2 muscle ups these didn't feel great from the start; 8th set missed 2d rep; added 11th set to make up, felt strong. 
Even- 20 double unders ok, ub

+
21-15-9
Box jump 24"
HSPU

TIME 4:42. 

broke HSPU 21 - 8/7 - 4/5, last reps in each set super slow/ pause before kipping up

oct-nov

Wednesday 10-31-2012 
4 x 5 min amrap @85-90% aerobic, 3 min rest

30 double unders
10 burpees

5 rds 

Row 200m

10 kbs 1.5 pood

3 rds + 170m

50 double unders

10 toes to bar

2 rds + 50du/7ttb

(inside, started this downstairs, finished upstairs, DU both places were a mess and very broken up) 

Row 200m

10 burpee box jumps 24"

2 rds + 190m

(very rainy, i was over-cautious coming off the box because so slippery out)

Thurs 11-1-2012 

off road trail run: trail running in the woods at colby college, really nice

Run 10 min z1 ~8 min
+

Run 120 seconds @90% aerobic effort unless i'm running uphill i feel like terrain/roots/slippery leaves limit aerobic effort a bit . . . is this ok?
Rest 60 seconds
x15

+
Run 10 min z1 <5 min
+

A. Amrap unbroken "rope/towel" chin ups x5; rest 90 seconds bw attempts

Reps: 7-8-8-5-7

Fri 11-2-2012 off

27-30 Oct

Saturday 10-27-2012 

A. [did not do as 1 1/4] front squat 5, 5, 5, 5, 10, 2; rest 2 min: 5x 155-175-185-190, 10x 155 (too easy), 2x 205
B. EMOM for 15 min; 3 TnG squat snatch @60% 1rm 93 or 95#? (using ladies bar, but it was marked 35#)
+

(4 hours later) 

Prowler push; 30 seconds @tough effort
Rest 3:30
x8
(rest 5 min bw sets 4/5)

this was very difficult -- did outside on pavement, a downhill-uphill loop. much tougher to push a lighter sled fast than a heavier sled slow-and-steady. 

Sunday 10-28-2012

A. Behind the neck snatch grip push jerk 3, 3, 2, 2, 1, 1; rest 2 min 155(3)-175(3)-185(2)-190(2)-195X-195(1)

the first miss at 195: bad/loose set-up out of the rack, stood around too long before attempting the jerk. no reason not to hit that lift except poor mental focus. 

B. Bent over single arm plank rows 8-10x3/arm; rest 1 min bw arms: 10 x #40-50-60/arm

+
EMOM for 24 min
Even- 5 kipping hspu

Odd- 7 CTB chin ups CTB and HSPU felt relatively easy
+
8 min amrap:
squat clean 135# 37 reps.

Monday 10-29-2012
AM
A. Snatch high pulls  2, 2, 2, 2, 2, 2; rest 2 min 143-153-163-173-173-173

kept it at 173 because got challenging to get all reps mid-sternum height
B. Hang Power clean from below the knee; build to a tough single: hit 185, missed 195, hit 190
C. 3 TnG deadlift on the min for 18 min @70% 1rm @250#

PM

awesome before-storm weather, brisk wind and misty but oddly warm. made me miss rugby practice. running felt slow.

For time:
Run 400m
30 push ups
30 air squats
30 sit ups
Run 400m
20 push ups
20 air squats
20 sit ups
Run 400m
10 push ups
10 air squats
10 sit ups

TIME: 9:49

30-Oct
OFF