3/31/12

Saturday - AM - CrossFit tester, PM - MAP Multi

AM

Achieve highest possible ladder in 10 minutes:

Muscle-ups - 1,2,3,4,5,6,7,8,9, etc.

Clean and Jerk (205) - 1,2,3,4,5,6,7,8,9, etc.

through the 6's + 4 muscle ups. All unbroken on muscle ups, Cl&J slow and steady, got heavy.

PM

5 minutes of work @ moderate aerobic effort:

10 Russian KBS - 32kg

15 Wall Balls - 20#

5 rounds

--5 min recovery

5 minutes of work @ moderate effort:

15 Chin-ups

15 Push-up Burpees

3 + 15

5 minutes @ moderate effort:

15 Box Jumps - 30" - step down

25 Air Squats

3 rounds

--5 min recovery

5 minutes @ moderate effort:

10 Toes to Bar

50 Double Unders

4 rounds

--5 min recovery

5 minutes @ moderate effort:

50ft Bear Crawl

50ft Walking Lunges

4 rounds

Did part 1, rest 2 hours and had a coaches meeting before doing part 2. Should have rested more. Just didn't have good fueling and didn't feel good throughout. First set felt good and last set felt good. Everything else not so much. Pull Up burpee felt the worse, just had no push.

Will rest more next week for a better session hopefully.

3/30/12

Friday - DL intense + Oly intense + Oly Stamina + Airdyne LP1

A. DL, build to a tough single

B. Hang Power Clean, 3-3-3-3, 5 min

C. Squat Snatch @ 155lb, AMRAP touch n go reps x 3 sets, 5 min

D. Airdyne Sprint @ 97%, 30 sec x 5 sets, 3 min recovery

A. 425, hamstrings still smoked from SDLHP so I was pleased to get this. Low back felt a little funny mid way up and is sore now. Going to ice it and keep a watch on it but it should be fine.

B. 205, 225, 235, 245, 245- felt ok on these not great. Feet were going wide on the catch.

C. 8, 9, 9- didn't warm up enough so first set the first few reps were off balance. After that felt good, noticed when I'm in a good rhythm on these my right foot never moves.

D. Felt surprisingly good here. Went hard and had very little lactate build up.

Video to come of 2 sets of HP Clean and Squat Snatch. Forgot to video DL.

3/28/12

Wednesday - AM - MAP Running, PM - LEnd 1

AM

10 x Run 400m @ 85%/Walk 200m

complete- first 2 @ 1:30, rest of them @ 1:32. Felt limited simply by speed of legs not wind (that's good news I think)

PM

5 sets ALL OUT:

AMRAP touch n go SDLHP @ 135lb

15 Push-up Burpees

Row 150m

Rest 6 x work time

SDLHP #'s- 15, 12, 12, 12, 12

Times- 1:25, 1:23---->

Felt good today- didn't really have the push to really dig deep on the LE session. Legs are sore from squats but overall felt good.

Week 1 Day 1 Regionals Peaking Phase

You will not feel really crisp/fresh for the next few weeks as we are pushing the volume per week now. Make sure you take cold water baths, sleep well, relax, and eat enough.

Week 1

Monday - off

Tuesday - Oly intense + Oly Stamina + Back Squat volume + Prowler fatigue sets

A. Split Jerk, build to a heavy single

B. Hang Power Snatch, 10-10-10, 5 min

C. Back Squat @ 20X1, 12 reps @ 250lb x 3 sets, 3 min

D. Prowler @ 100lb, 20 sec ALL OUT x 3 sets, 1 min rest

A. 185, 205, 225, 245, 255- felt pretty good until 245, small press out here but still felt good. 255 sloppy. Video to come of all sets

B. 135, 155, 155- 135 felt good and fast, 155 was much more difficult but still felt good

C. Complete, this was tough, not used to these stamina sets.

D. Complete, not exactly fun but felt pretty good.

https://vimeo.com/39293002

Here's the video link, vimeo changed it settings so I can't figure out how to embed it in the blog. Maybe i'll figure it out sooner or later.

3/24/12

Saturday

AM

8 x 30 sec Row @ 50%/60 sec Row @ 80%

+

20 min rest

+

8 x 30 sec Airdyne @ 50%/60 sec Airdyne @ 80%

Complete felt pretty good. Row stayed at 1:50 pace throughout. AD stayed at about 74 RPM's, output dropped a little per set but breathing was good.

PM

Swim 25 meters every 1 minute for 20 minutes

+

10 min rest

+

Swim 25 meters every 1 minute for 20 minutes

Complete- second 20 min felt a little better than the first. Smoothed stroke out a little bit and changed breathing pattern. Glad to get back in the pool after missing it due to sickness wednesday.

1 month till regionals, gonna be a tough month of training but I'm ready for it.

3/23/12

Friday - Noon - Snatch intense + DL intense (low volume) + LEnd 3 x 2

A. Squat Snatch, build to a moderate effort double

B. DL @ 335lb, 2 fast touch n go reps x 5 sets, 1 min

C. Open 12.5 - make sure you put the bar down, or come off the chin-up bar before you begin to feel lactic. Meaning, you have to be consistent until 2 minutes left, then you can try to push it.

A. 185 felt fast and easy

B. felt decent

C. 126- 9 shy of last year. Disappointed in this score, hopefully it was just from having the stomach bug last week and sinus infection this week. Wanted to really capitalize on this since it should be a good one for me. 1 month till regionals so time to get serious.

3/21/12

Wednesday - AM - MAP Multi (7/5--10/5--10/5--10/5), Noon - Swimming

AM

10 minutes @ high aerobic:

10 OHS - 95lb

100 Double Unders

--5 min recovery

10 minutes @ high aerobic:

15 Knees to Elbows

15 Hand Release Push-ups

30 Walking Lunges

--5 min recovery

10 min @ high aerobic:

10 KBS - 32kg

20 Wall Balls - 20#

200m Run

PM

Swim 25 meters every 1 minute for 20 minutes

+

10 min rest

+

Swim 25 meters every 1 minute for 20 minutes

3/20/12

Tuesday - AM - LEnd 2 x 3 sets, Noon - MAP running

AM

3 sets @ 95% effort:

8 Power Clean - 135lb

Row 200m

8 Power Clean - 135lb

Row 200m

Rest 5 x work time

2:16, 2:13, 2:13 felt pretty good here. Hamstrings were sore from GH raises yesterday so didn't have much pop in the power clean but the weight was good. Kept row pace right at 1:40 every time.

PM

2 x Run 2000m @ high aerobic/Walk 400m

8:48, 8:57.. wind was whipping b/c of a storm coming in so I'm going to blame that 10 seconds on the wind.

At the mile mark each time was 7:02, 7:04 so I'm pleased with this for sure

3/19/12

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 11X1 - 65% RM, 2 reps x 8 sets, 60 sec - SPEED

B. Split Jerk. Front Squat, 1.3 x 3 sets, 5 min - build the split jerk so the first set is with 90% of your PR

C. 3 sets ALL OUT:

10 sec Prowler Push @ 135lb

30 sec rest

10 sec Prowler Push @ 120lb

30 sec rest

10 sec Prowler Push @ 105lb

Rest 10 min

A. All @ 280 and felt fast

B. 245, 255, 255- Jerk had press out on all reps, just not getting under it. Squats felt good.

C. Did 140#, 120#, 100# just for easier unloading. Felt good.

Noon

HSPU, 10 unbroken x 5 sets, 2 min

+

Chest to Bar Chin-ups, 15 unbroken x 5 sets, 2 min

+

GH Raises, 10 x 5 sets, 1 min

+

GH Sit-ups, 10 x 10 sets, 1 min

Complete, HSPU all under 12 seconds done to regional standards. hands covering hole on 25 + 10# plates (about 3/4" depth)

Pull Ups felt pretty good. Last 2 reps on last 2 sets were a little shaky but never lost butterfly rhythm.

GH Raises felt good..

Sit Ups were all 22 seconds or less.

I really enjoy these sessions for 2 reasons. 1) I enjoy the movements so it's fun for me 2) I feel like they really help as I can focus on consistently hitting decently high reps w/o my breathing effecting it.

3/17/12

Saturday

10 x 60 sec Row @ 50%/60 sec Row @ 80%

+

30 min rest

+

10 x 60 sec Airdyne @ 50%/60 sec Airdyne @ 80%

Complete

felt pretty good considering how sore my legs are.

All 80% Rows were @ 1:50 pace

All 80% AD were @ 75 RPM

3/16/12

A. Snatch- build to a comfortable triple- 165#

B. Dead Lift @ 315- 5 x 3; rest 1 min (just did 3 sets but felt great)

+

Open WOD 12.4

12 min AMRAP

150 wall ball

90 Double Unders

30 Muscle Ups

150 WB + 90 DU's + 21 MU's

261 Total

Quads were smoked after about 100 WB and started to cramp but never fully did, this was the most painful part of the whole wod. MU's felt great, got to them with a little more than 3 min left and did: 5, 3, 3, 3, 3, 2, 2

breathing was a little more of a factor than I would have liked but not bad it was more quad fatigue on WB. Probably was taking a little too long of breaks b/w sets of MU's too but happy with my score.

3/14/12

Wednesday - AM - MAP Multi (7/5--10/5--10/5--10/5), Noon - Swimming

AM

10 minutes @ high aerobic:

15 OHS - 65lb

Row 300m

5 + 8

--5 min recovery

10 minutes @ high aerobic:

15 Ring Dips

15 Russian KBS - 32kg

75 Double Unders

5 + 15.. tripped up on DU's some and they felt a little harder than usual

--5 min recovery

10 min @ high aerobic:

20 Wall Balls - 20#

20 Box Jumps - 20"

200m Row

4 + 28. Wall Ball gassed me after 2nd set, stayed unbroken but too long of breaks before the wall ball getting ready for it. Everything else felt good.

PM

Swim 25 meters every 1 minute for 15 minutes

+

10 min rest

+

Swim 25 meters every 1 minute for 15 minutes

Felt good here, definitely more tiring than 20 minutes worth but still stayed consistent and breathing felt good.

3/13/12

Tuesday - AM - LEnd 2 x 3 sets, Noon - MAP running

AM

3 sets @ 95% effort:

20 Thrusters - 75lb

20 Push-up Burpees - jump to touch 6" overhead

Row 300m

Rest 5 x work time

2:45, 2:50, 2:47

recovery was great, probably closer to 90% muscles felt a little weak/slow probably from stomach bug yesterday and lack of nutrition. Burpees felt a little slow but everything else pretty good. Row was about 1:48 pace. Glad to be back

PM

3 x Run 1600m @ high aerobic/Walk 400m

7:46, 7:24, 7:16

Learning to trust my engine here. Obviously the first one was too slow. For me they all should have been around 7:24 which even though it's still slow it's better than it used to be for sure. Really enjoying these runs where I can focus JUST on running. Think these MAP runs need to stay in the program.

3/12/12

Out with stomach bug, no training today

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 11X1 - 65% RM, 2 reps x 8 sets, 60 sec - SPEED

B. Split Jerk. Front Squat, 1.3 x 3 sets, 5 min - build the split jerk so the first set is with 90% of your PR

C. 3 sets ALL OUT:

10 sec Prowler Push @ 135lb

30 sec rest

10 sec Prowler Push @ 120lb

30 sec rest

10 sec Prowler Push @ 105lb

Rest 10 min

Noon

Muscle-ups, 5 unbroken per min for 5 mins

+

Chest to Bar Chin-ups, 15 unbroken x 5 sets, 2 min

+

HSPU, 10 unbroken x 5 sets, 2 min

+

GH Raises, 10 x 5 sets, 1 min

+

GH Sit-ups, 10 x 10 sets, 1 min

3/10/12

30 x 30 sec @ 50%/30 sec @ 80% Rower

1st 10 sets @ about 1:58 pace, 2nd 10 @ 1:55, 3rd 10 @ 1:52

Breathing felt great!

Rest 30 min

30 x 30 sec @ 50%/30 sec @ 80% Air Dyne

Breathing was great the whole time, legs burned a little

Kept the RPM's b/w 72-78 increasing from beginning to end

*Been a long time since I've done 30/30 x 30 on cyclical so not real sure how these #'s are but excited about how I felt.

3/9/12

A. Power Snatch Cluster- 1.1.1 x 3 @ 80%; rest 3 min

B. Push Jerk @ 195#- 1 x 3 sets; rest 1 min

+

Open WOD 12.3

18 min AMRAP

15 Box Jumps, 24"

12 Push Press, 115#

9 Toes to Bar

A. 165, 175, 175- felt good didn't push it

B. complete easy

+

10 round + 8 BJ

wanted a little bit more but excited about trusting a little bit more in my engine. This workout and the way it felt made me really excited about where the little training I've done w/ Coach Michael has brought me and where it's going in future, still have a ways to go but it's coming.

3/7/12

Wednesday - AM - MAP Multi (7/5--10/5--10/5--10/5), Noon - Swimming

AM

10 minutes @ high aerobic:

5 Power Snatch @ 115lb

5 HSPU

Run 200m

6 or 7 + PC + HSPU + 100m Run- lost count I think 6 but easily could have been 7

--5 min recovery

10 minutes @ high aerobic:

5 Power Clean - 135lb

15 Push-ups

Row 300m

5 + 5 PC

--5 min recovery

10 min @ high aerobic:

10 Russian KBS - 32kg

10 Wall Balls - 20#

50 Double Unders

6 + 5 KBS

PM

Swim 25 meters every 1 minute for 20 minutes

Complete and felt great!

3/6/12

Tuesday - AM - LEnd 2 x 3 sets, Noon - MAP running

AM

3 sets @ 90-95%:

60 sec DB Push-up Burpees - 30/hand

60 sec Airdyne @ pukie pace

Rest 10 min b/t sets

Burpees- 18, 19, 20

Cal- 29, 27, 26

Felt really good, burpees were good. Obviously pace dropped a bit on the air dyne/set but not bad. Recovery is feeling really good. After each set I stayed on bike for 4-5 min easy pedaling and after the last one did it for 5-6 minutes. This helped flush out that lactate very quickly

PM

3 x Run 800m @ high aerobic/Walk 200m

+

10 min rest

+

3 x Run 800m @ high aerobic/Walk 200m

3/5/12

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 11X1 - 60% RM, 2 reps x 10 sets, 60 sec - SPEED

B. Squat Clean. Split Jerk, 1.3 x 5 sets, 5 min

C. 3 sets ALL OUT:

15 Clean and Jerk - 95lb

Prowler 30 sec @ 90lbs

Rest 10 min

A. @ 260# felt good

B. 205, 215, 225, 235, 240 (1.2)

Jerk all felt terrible, only got 2 reps @ 240. Clean felt easy

C. All sets complete under 1:15

Noon

Chest to bar Chin-ups, 10 unbroken per min for 10 mins - focus on speed

+

Ring Dips, 15 unbroken per min for 5 mins

+

GH Sit-ups, 25 reps x 5 sets, 1 min

All complete and felt good except the GH Sit Ups. Felt the fatigue coming early so I did 25 then 6 sets of 15, then a set of 10 to get 125 total. Took about 60-90 sec b/w sets. Need LOTS of improving here.

3/2/12

Friday

A. Power Snatch- heavy single- stopped @ 195, felt really good but didn't want to push it with Open wod to follow

B. Dead Lift- build to 90% for triple- skipped this b/c scared of fatiguing low back

+

Open WOD 12.2

74 reps

30 @ 75#

30 @ 135#

14 @ 165#

Saturday

Set # 1 @ 97% effort:

35 Push-ups Burpees

Run 400m

+

Rest 15 min (perform 15 muscle-ups during break)

+

Set # 2 @ 97% effort:

35 Thrusters - 75lb

Run 400m

+

Rest 15 min (perform 15 muscle-ups during break)

+

Set # 3 @ 97% effort:

35 Push-up Burpees

Run 400m

Set 1- 3:04

Set 2- 2:48

Set 3- 3:05

Felt pretty good, runs felt good even though times may be a little slow I stayed consistent on my runs- every run was about 1:45. Recovery was great

15 muscle ups between each set were performed by 3 sets of 5 unbroken in under 3 min. Felt fast and smooth.