12-18

Thu 12-19-2013

10 min amrap @80%
50m single arm FW 2pd L
50m single arm FW 2pd R
3 ub muscle-ups
4 rds + 100m FW

video last set mu:

rest 5 min

10 min amrap @80%
12 ground to overhead 95# (did as c&j)
0.2 mile AD
50 double unders
3 rds + 7 ground-to-overhead
du all unbroken, felt great, broke up g2o 5-4-3 after first set of 12.

rest 5 min

At 80%:
3 mile airdyne (subbed for 2k run so i could stay inside)
9:26

rest 5 min

10 min amrap @80%
2 burpee box jumps 30"
4 muscle-ups in singles
40 ub double unders
3 rds + 2bbj,4muif unbroken double unders are a barometer for keeping it 80%-aerobic-manageable, then i went out too hot somewhere. first set did 38x-40. second set a mess: 16x-15x-5x-40. third set only was ub the first time. video mu sets 3,4:

Fri 12-20-2013 off

still fighting off that cold, ready for today off to drink some tea, eat some soup, go to bed early

11-4

Mon 11-4-2013

AM
row 500m @90% aer
rest 90 sec
x4
rest walk 3 min
x3
set times:
1:52.8, 52.7, 52.9, 53.0
1:51.6, 52.8, 52.4, 52.6
1:52.2, 52.2, 52.2, 51.9went out at an easier pace than last week because i was feeling a little tired and didn't want to burn out as i did the week prior.
PM
6 min @ 80-90% / rest 3 min:

40 ub double unders
6 chin ups
6 power snatch 65#
3 rd + 28du
3 pHSPU
5 toes to bar
5 rd 
150m row
8 back extensions
100m shuttle run
3 rd + 150m 

20m hs walk
10 jump switch lunges
3 rd? + 5m hs walk
row for meters
1513m (1:58.9 pace)
3 muscle-ups
40m Farmer's Walk 2pd/h
3 rd + 1 mufailed a couple reps mu
0.3 mile AD
6 burpees
10 push press 75#
3 rd + 0.2mi
Tue 11-5-2013 off

10-28

Mon 10-28-2013

AM

row 500m @90% aer

rest 90 sec
x5
rest walk 4 min
x2

1:49.7, 48.9, 48.9, 48.9, 48.8 . . . . 1:49.9, 53.5, 55.0, 54.6, 52.5

not sure what happened, pacing felt okay on the early sets but hit the wall in set 7

PM

6 min @ 80-90%:
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50 m - switch hands at 25 m

2 rd + 200m/3mu 

rest 3 min
6 min @ 80-90%
HS walk 10 m
10 pistols total
60 DU's unbroken

3 rd + 2m hsw 

rest 3 min
6 min @ 80-90%
AD for cals aer

1.89 miles 

rest 3 min
6 min @ 80-90%
0.2 mile AD
10 burpees
7 chin ups

3 rd + 0.2mi/7 burpee 

rest 3 min
6 min @ 80-90%
5 ub toes to bar
20 DU's

9 rd + 5ttb/13du 

rest 3 min
6 min @ 80-90%
row 150m
5 kb swings 1.5pd
10 pushups

4 rd + 70m 

Tue 10-29-2013 off

10-14

Mon 10-14-2013

AM
row 400m @90% aer
rest 1 min
x14
row times: 1:29.9. 28.9. 29.2, 29.5, 29.4, 29.4, 29.2, 29.3, 29.6, 29.5, 29.7, 29.9, 29.9, 28.9
PM
5 min @ 80-90% / rest 3 min:

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd
3 + .05mi 
4 burpee muscle-ups -- much better on gym rings (more strap) than home rings
16 pistols
3 + 1 bmu
200m row
20m bear crawl
10 box jumps 20"
2 + 200m/20m/3bj
3 hang squat cleans 155#
3 pHSPU (gym paralettes to 45/10/abmat -- easier than same setup at home ?shorter paralettes?)

3 rds + 3/1 reps, video attached --"img 135"
15 no push up burpee box jumps 16"
0.2 mile AD
2 + 15 reps
12 toes to bar
40 ub double unders
3 + 7ttb
run for meters
1000m 
150m row
10 burpees
6 power clean and jerk 95#
2 + 60m

Tue 10-15-2013 off

9-30

Mon 9-30-2013

AM
row 400m @90% aer
rest 1 min
x10
1:33.0, -30.9, 32.9, 31.5, 30.8, 31.3, 31.3, 31.7, 31.7, 29.8

PM
5 min @ 80-90%/ rest 3 min:

row 150m
5 kb swings 1.5pd
10 pushups 

3 rds + 150m/5/6
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50m, switch at 25 m 

2 rds + 120m
0.2 mile AD
10 burpees
7 chin ups 

3 rds + 0.02mi
HS walk 10 m
10 pistols total
60 DU's unbroken 

2rds + 2m
AD for cals aer 

1.63 miles
5 ub toes to bar
20 DU's 

8 rds + 5/1 reps

aerobic double

Monday 9-2-2013

AM
row 1 min @90% /rest walk 1 min x6
rest walk 3 min x2
meters: 267-269-269-276-275-276-275-276-276-273-271-277

PM
10 min @80%/rest 5 min:

30 double unders
5 strict chin ups
10 HR pushups
7 rds + 18du

8 power cleans 85#
100m run
5 toes to bar 

7 rds + 8pc/25m

10 russian kbs 1.5pd
10 pushups
200m row 

5 rd + 10kb/10pu/30m

Tues 9-3-2013 off

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

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

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

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

midweek

Week flew by. Feel good in the routine I have going: work - workout - everything else feel like they're a little better in place. Results from the week:

Tuesday 10-23-2012 OFF

Wednesday 10-24-2012
4 x 5 min amrap @85-90% aerobic / rest 3 min:

Row 200m
10 jump over the box 24"

3 rds + 140ish m 

Row 200m
20 walking lunges

3 rds + 60ish m 

50 double unders -all sets broke 1-2x

10 burpees
10 kbs 1.5 pood

2 rds + 50du,10burpees 

Row 200m
10 jump over the box 24"

3 rds + 120ish m

Thursday 10-25-2012

mixed up run, track-street-grass-hills 

Run 10 min z1
+
Run 90 seconds @90% aerobic effort
Rest 60 seconds
x16
+
Run 10 min z1
+
A. Toes to bar; 10 sets of 7 unbroken for time

5:19 still haven't found a good place to do these. did this in doorway, too low to swing legs through for good kip. 

B. "pinch" plate carries; 25#/hand; 50 meters for time x5; rest 2 min
bw attempts

sets got faster as i got more confident moving fast with plates carried like that. 26 sec --> 17 sec by the end. 

Friday 10-26-2012 OFF

catch-up

Darkness getting more noticeable. A hassle to drag equipment (including a coleman lantern now) outside for MAP sessions, but worth it for the cold fresh air.

Tuesday 10-16-2012 OFF

Wednesday 10-17-2012
4 x 5 min amrap 85-90% aerobic / 4 min rest

Row 200m

10 tuck jump burpees --quads burning/ hard to keep these "aerobic" 

2 rds + 200m/9 burpees 

50 double unders
10 push ups
10 sit ups

4 rds 

Row 250m
10 chin ups 

 3 rds + ?40m (not real precise, messed up timer) 

50 double unders
10 push ups
10 sit ups

4 rds + 31 DU 

Thursday 10-18-2012

off road trail run: ran on old train tracks until dark, then road, then grass field near my house. Tracks nice for z1 but around/after dusk too uneven to get effort up to 90%.

Run 10 min z1
+
Run 60 seconds @90% aerobic effort
Rest 60 seconds
x20
+
Run 10 min z1
+
400 meter farmers walk for time 2 pood KBS/hand

TIME: 8:30. 

Used one 2pd KB and one 53# with 2x10# plates strapped to it, kind of awkward. I decided not to 'game' this by wearing gloves. bare hands got sweaty which made tired grip even worse. took much longer than expected, good grip practice.

Friday 10-19-2012 OFF

midweek

Tues 10-9-2012 off

 Weds 10-10-2012 

5 min amrap @85-90% aerobic:
Row 200m
10 burpees

3 rds + 100m 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
20 walking lunges
7 push ups

3 rds + 20 lunge (4rds?+20?) 

rest 5 min
5 min amrap 85-90% aer
Row 200m

7 chin ups awkward, doorway chin up bar

4 rds + 10meters 

Rest 5 min
5 min amrap 85-90% aer
30 double unders
10 kbs 1.5 pood
5 push ups

5 rds + 13 du

Thurs 10-11-2012

at the YMCA track (WOD in playground)
Run 10 min z1
+
Run 30 seconds @90% aerobic effort
Rest 30 seconds

x30 felt pretty good, but last 7-8 sets a noteable drop-off 

+
Run 10 min z1
+
5 rounds at tough effort:
50 meter farmers walk 1.5 pood/hand
10 toes to bar

TIME: 6:20

Fri 10-12-2012 off

24-28 September

Mon 9-24-2012
AM
A. Close grip bench press; build to a max 165#, 170X,X
using heavy bag as bench, discouraging to be off previous max
B. High hang muscle snatch 5, 5, 5, 5; rest 2 min 65, 75, 80, 80#.
focused on bar path close enough to move shirt
C. HSPU; amrap in 90 seconds x4; rest 2 min 17, 17, 14, 14.
much worse than hspu monday prior.

PM
Run 45 min easy
Bike 45 min easy

Tues 9-25-2012 off


Weds 9-26-2012
This session was a disaster. First 20min EMOM went okay, then tried to warm up snatch too fast and missed at 95#. Warmed up to 90# in the kitchen but cut after a rep caught high rather than in the squat. Overall, stressed, frustrated, unfocused.

On the min for 20 min:
Odd- 3 power clean @75% 1rm 150#
Even- 6 ring dips
+
On the min for 10 min:
3 squat snatch TnG @60% 1rm 90# -- three sets completed,
then PS first rep on the 4th set and cut it there.


Thurs 9-27-2012
5 x 3 min amrap increasing intensity, 2 min rest
1. 80%: row 100m, 5 burpees, 5 kbs (1.5pd)3 rds + 10m
2. 85%: run 100m (actual: 160m), 20 du, 5 burpees

2 rds + ~60% of run

3. 90%: 25 du, 10 sit-ups, 5 burpees

3? rds + 10du,3 burpee

4. 95%: row 100m, 5 burpees, 5 kbs (1.5pd)

3 rds + 40m
5. 100%: run 100m (actual: 160m), 20 du, 5 burpees

 

2 rds + 90% run

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

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

Travel, MAP

Monday 7-9-2012
off day, travel to CA
pm: found out Games day 1 was Wednesday, changed training plans

Tuesday 7-10-2012
pm: quick MAP session on Manhattan beach.
30s on, 30s off of
-double-unders
-burpees
-run
x 3
Felt quick then cut it.

Oly and MAP

Sunday 6-24-2012

12pm Oly session with Gary Valentine.
Snatch from blocks: 69kg
Jerk from rack: 92.5, missed 95



4pm MAP session
10 min on at 85%, 5 min rest

1. Row: 2366m

2. Run 100m - 1 legs-free rope ascent - 1 wall walk : 6 rds + 100m

3. 2 MU - 10 pp 65# - 6 ttb - 20 walk lunge: 6 rds + 2 mu
*3 mu first set, BK called me off

4. 16 cals airdyne - 8 hspu: 6 rds

5. 150m row - 30 du: 8 rds

Sunday MAP

Sun 6-17-2012
Results are on a scrap of paper somewhere! TK.

10 min @ 90% aer:
2-3 MU's
5 burpees
25 DU's

(rest 5 min actively)

10 min @ 90% aer:
Run

(rest 5 min actively)

10 min @ 90% aer:
6 hang power clean - 95#
6 box jumps - 20"
row 200 m

(rest 5 min actively)

10 min @ 90% aer:
Run 200 meters
2-3 MU

(rest 5 min actively)

10 min @ 90% aer:
5 HSPU
5 CTB
10 lunges


Mon 6-18-2012
OFF

june 11-13

monday 6-11-2012
spider session am -- worked on lower back and hip mobility
easy hike pm

tuesday 6-12-2012
10:30 am - indian file running session, "pose" running clicked a little better (pull knee forward)
Run 5 min @ Z1
+
8 x Run 1 min @ 85%, 1 min 50%
+
Run 5 min @ Z1 back to box (1 min walk into box)
MU Skill 7 sets of 3: hit triple every 45-50 sec, felt good. last rep a struggle.

4:00 pm flat session, bad mood.
A. clean grip dead lift @ 11X1; 50% 1RM; 8 sets of 2; rest 30 sec 180#
THEN snatch singles up to 123#
B. high hang power snatch - 3 x 3 - work on receiving; rest 2min - 80% 103#
C. GH raises - 12 x 3; rest 1 min
D. L Sit - accumulate 180 sec this took 10 minutes. went too long first set, burned out. big weakness, combo of tight hamstrings and needing more lower ab strength.
Finish: Mobility 20 mins

wednesday 6-13-2012
10:30am
Strongman Practice x 15 min (stones to overhead, up to #112, few tire flips)
+
3 sets for times @ 97%, 10 min walk bw sets:
10 burpees
10 squat clean TnG - 95#
Run 600 m
set times: 3:40, 3:39, 3:30

4:30pm
45 minutes gymnastics with PJ: played with salmon ladder (close but can't do yet), parkour stuff, etc.
10min shared Airdyne with Pistol: 274 calories (30 then 20 sec intervals)