Regionals update and thanks

CrossFit regionals quick update Update on the wods and thank you's. 1) Diane- I had confidence going in and I was pleased coming out. 2:35 all unbroken. Now I just need to speed up the deads. 2) paced row perfectly. 2:00/500m, unbroken pistols pretty quickly. Hang clean was heavy! My pattern was... 3-2-3-2-3-2-2-2-2-1-1-1-1 for 25 total. Disappointed here, I definitely thought I'd finish but couldn't get back to the bar quick enough. Breathing, not an issue. 3)dumbbell snatch actually felt decent. This one was weird. Pleased with my effort till I saw my time and even more frustrated when I saw my placing. Not really sure why I was so slow (8:22). I had no failed reps so I think looking back I was only limited by my fear of reaching failure. Breathing was high but not the limiter, low back was tight but not the limiter. I had no long breaks here just to slow between every rep. 4) long squats pull ups push press- felt like i paced it good. This wod, in the past, would be a huge weakness bc of the time domain. Again I really though I would finish but I was 23 push press short. Front squats were the worst (15-10-10-10-5) and the last set of pull ups had to go into 5's but everything else felt solid. Never was REALLY hurting till last 2-3 minutes. 5) snatch ladder. 215. Really wanted 225 and pulled it high enough but couldn't lock out. 220 is my pr so that's what I expected. 6) chipper. Dead lift felt ok, I knew they'd be heavy. Toes to bar were slow. Again, thought I would finish amd though I would do well in placing on this but did not. Only 9 burpees complete. Frustrated here. I paced to much early, I don't think the dead/mu affected the wall ball/t2b as I thought. I finished with quick farmers walk and basically 40 second sprint to get 9 burpees. Had too much left in the tank to be at this point in the weekend. Taught me a lot! I'm please with the weekend bc I think it was much more competitive than last year and the wods weren't quite as good for me and I finished about the same. My engine is much better than it used to be but still needs a lot of improving and I need to learn to go to "that place" more in the longer wods. Things to work on for 2013 Dead lift strength CP battery- handling heavy weight for repetitions. Aerobic power/mental toughness- pushing harder in long wods early, and hanging on! Hungry for next year! Thanks for 27:17 family cheering me on from home. Thanks to Michelle Robinson, Michelle Byers, Marty Bell, Kelly and Bill McBride for making the trek out here to support, it means more than you know. Thanks for the coaches and clients back home allowing me to get away to this competition. Thanks to my mom and dad who are always there supporting me through everything, I love you. Thanks to Coach Michael Fitzgerald for coaching me and getting me where I am. I would not have finished 16th without the coaching and excited to see where it takes us. Big thanks to me wife Reagan, she's my biggest motivation here! I love her and she supports me way more than I deserve. It makes it easy knowing I always have a fan as big as her! Mostly, thanks to God who gave me this healthy and willing body and mind to train and compete in this. I pray more glory is brought to His name through anything and everything I do with CF and my life.

4/25/12

Did a few double Snatches w/ the 100lb DB.  I'm ready..
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Row 10 min @ 1:55/500m pace
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20 Double Unders x 10
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Mobility

Feel good, ready for the weekend.  Time to TRUST my training.  I'm so thankful for the gift of athleticism God has given me.  Also, the gift of discipline which I so often take for granted.  Colossians 3:17 tells us to do EVERYTHING in the name of Jesus Christ.  I'm going to regionals this weekend, yes, with a big goal of winning BUT the MAIN goal is to represent my Lord and Savior Jesus Christ!  Since the beginning of CF I've known that the larger (outside of CF 27:17) CrossFit community is somehow my mission field.  Ever since CF Games has started I've felt like this is my outlet to reach out to the larger community.  Not sure what my purpose or how He will use me but I'm going UNASHAMED of the Gospel and praying Christ will use me to glorify His kingdom!

4/24/12

Tuesday

A. Snatch tech work, 1 rep per min for 10 mins - start @ 155lb - add 5lbs per min

B1. Deadlift @ 12X1, 2 reps @ 245lb x 8 sets, 10 sec

B2. Hang Power Clean, 2 reps @ 185lb x 8 sets, 10 sec

B3. HSPU, 5 fast reps x 8 sets, 1 min

C. Chin-ups, 20 reps x 3 sets, 2 min

A. complete up to 205.  All successes.  that's 11 min but I got confused on the minutes.
B1. felt light
B2. did 185, 205, 225, 225, 225, 225, 205, 185 so I could feel the 225.  Felt pretty good
B3. Fast and easy
C. Smooth, all around 19 seconds.


Feeling good, ready for the weekend!

4/22/12

Sunday

Heavy DB Power Snatch tech work

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20 fast double unders x 10 sets, 20 sec

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Row 10 min @ 2:00/500m

Did single arm barbell snatches, 45, 65, 85lbs to build up and practice tech
Then did the 100lb DB for a few reps each arm with some rest.  Then did 10 fast with no fails.  Getting 10 with no fails made me feel a lot better about it.


Double unders were all 10 sec and easy.  Breathing was low throughout


Completed the row + 10 pistols + 5 hang cleans @ 225.  Did first 2 hang cleans getting reset at the bottom.  Set it down and picked it up and did 3 TnG.  I think the TnG works better for me but we'll still just feel it out when the day comes.  

4/21/12

Peaking day 2

Saturday

A1. Back Squat @ 135lb, 15 reps x 2 sets, 10 sec

A2. Chin-ups, 15 chin-ups x 2 sets, 2 min

B1. Front Squats @ 85lb, 15 reps x 2 sets, 10 sec

B2. Chin-ups, 15 chin-ups x 2 sets, 2 min

C1. OHS @ 65lb, 15 reps x 2 sets, 10 sec

C2. Chin-ups, 15 chin-ups x 2 sets, 2 min
Complete- everything felt good. played with relaxed arm positions in the back squat and arms crossed in the front squat position to not stress the arms too much.  Felt good, arms stay much more relaxed than in the normal front rack position.  Pull Ups felt great.
*everything feels great except for the DB Snatch.  Hoping it starts feeling better  in the next few days.

4/20/12

Regionals Prep Begins.

Friday

A1. 20 fast double unders x 7 sets, 20 sec

A2. Snatch, 1 rep x 7 sets, 20 sec - 1st set @ 135lb - try to add 10lbs per set

B1. Deadlift @ 12X1, 2 reps @ 225lb x 12 sets, 30 sec

B2. HSPU, 5 fast reps x 12 sets, 30 sec

C1. Pistols, AMRAP in 1 min x 2 sets, 1 min

C2. Muscle-ups, 7 unbroken x 2 sets, 1 min

A1. Fast and easy
A2. all successes up to 195, felt strong, all power snatch
B1. fast and easy
B2. fast, played with some hand position.  Felt strong and fast all the way through
C1. 33, 39.  Just wasn't moving fast enough first 30 sec of first set.
C2. fast and easy.


Feeling good.

4/18/12

Wednesday - AM - Z1 + mobility, PM - 60/90/120 ALL OUT

AM

20 min Row @ 50% effort 4350meters stayed around 2:18 pace. Felt good

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GH Sit-ups, 20 reps x 3 sets, 2 min all around 45 seconds

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20 min mobility/stretching afterwards Went about 25 min mainly lower body/hips b/c they've been really tight lately.

PM

For time @ 97% - Run 400m

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Rest 10 min

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For time @ 97% - Row 500m

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Rest 10 min

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For time @ 97% - Airdyne 1 mile

Run 1:14- felt about 90-95% w/ turn around and pretty sure it's past 400m. Breathing wasn't an issue

Row- 1:33- 2 sec of PR- breathing never an issue, legs got heavy

AD- 2:36 never thought about my breathing, all legs after 30-40 sec

4/17/12

Week 5

Tuesday - Oly intense + Oly Stamina + DL Speed

A. Split Jerk, build to 95% for a single - try for a PR if it feels good

B. OHS, 3 RM

C. Clean Grip DL @ 11X0, 2 reps @ 50% 1RM x 12 sets, 45 sec

D. Chest to Bar Chin-ups, 15 unbroken x 7 sets, 3 min b/t sets

A. 155, 185, 205, 225, 245, 255, 265 and stopped there. Felt pretty good and wanted to end on one that felt good so I stopped. I think I could have made 275 (previous pr) or maybe more.

B. 155, 205, 225, 245, 265. Wrist hurt but everything else felt pretty good. Video to come and it's kinda funny, you'll see why.

C. all @ 215- fast and easy

D. Good and solid

Feeling good, ready for wod's to be announced to mentally prep.

4/15/12

Saturday - AM - LEnd 3, PM - Running Z1

AM

3 x @ 95-97%:

10 Squat Clean Thruster - 115lb

25 Chin-ups

Row 500m

Rest 3 x work time

3:06, 3:08, 3:16

felt slow and heavy through the whole thing. Been a long weekend, shoulders still fatigued from the MAP session. Recovery was fast.

PM

Run 30 minutes @ 50% effort

Complete, felt good.

4/13/12

PM

10 minutes of work @ high effort:

10 Shoulder to Overhead - 95lb

20 Air Squats

Run 200m

5 + 30 reps

--10 min recovery

10 minutes of work @ high effort:

10 Squat Snatch - 95lb

20 Box Jumps - 20"

3 + 30 reps

Run 200m

--10 min recovery

10 minutes @ high effort:

10 HSPU

20 Wall Balls - 20#

Run 200m

4 rounds even

First set was by far the easiest. Don't think my intensity dropped off any but the movements were just harder. Runs were very slow on the second and third sets. Somewhat pleased with effort. Limited by breathing for sure still. Last set Shoulders got pretty smoked but everything was unbroken on all sets.

4/12/12

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

A. Squat Snatch, build to a heavy single

B. DL, build to a moderate single

C. Clean and Jerk, 10-10-10, 7 min - all reps must be touch n go (set must be completed under 1 minute)

D. Airdyne Sprint @ 97%, 30 sec x 5 sets, 2:00 min recovery

A. 205, 215(f). 205 felt light, 215 wasn't there but snatch is feeling good. Could have easily got 215 or more if I was going for 1RM I believe

B. built to 395 quickly, felt good but didn't want to push it.

C. 165, 185, 185 (got your email after I did this) 165 felt great, 185 was rough but I got it. first set was like 40 seconds, 2nd was like 50, last was like 45

D. Did 4 row sprints, got your email, rested about 5 min and did 3 run sprints.

For time:

10 unbroken DL - 315lb

9 Muscle-ups

8 unbroken DL - 315lb

7 Muscle-ups

6 unbroken DL - 315lb

5 Muscle-ups

4 unbroken DL - 315lb

3 Muscle-ups

2 unbroken DL - 315lb

1 Muscle-up

8:24

Deads felt pretty good, muscle ups I did 6,3/3,2,2/3,2/3/1- failed 4th rep on set of 7 and came off the 2 DL and failed my last MU @ 7:58. Frustrated about the failed reps. Took too long of breaks b/w I was thinking this would be faster than my 21-15-9 DL/BJ wod from last year. Felt pretty good but disappointed in the time, don't have anything to compare to though.

4/10/12

Tuesday - AM - MAP Running, PM - LEnd 1

AM

5 x Run 800m @ 85%/Walk 200m

3:18, 3:24, 3:20, 3:22, 3:21

PM

2 sets ALL OUT - Sprint Row 250m, rest 5 x work time

44 seconds each

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15 min rest

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2 sets ALL OUT - 15 Power Clean @ 135lb AFAP/Airdyne 30 sec, rest 4 x work time

1:01 each (29 sec first set of PC, 28 sec for second set)

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15 min rest

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2 sets @ 95% - 21 Thrusters - 95lb/21 C2B Chin-ups/21 Burpees, rest 3 x work time

2:02, 2:16... ouch!

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

A. Split Jerk @ 92.5% RM, 1 rep every 3 min for 15 min (your initial is way too slow, be more aggressive)

B. Power Snatch, build to a 7RM touch n go - only one really tough set

C. Back Squat @ 20X1, 7 reps @ 300lb x 3 sets, 3 min

D. Prowler @ 100lb, 20 sec ALL OUT x 6 sets, 1:00 min rest

A. @ 255- first 2 felt great, then failed 2, got it back together and got 2 more. Definitely felt better than previous. Focus on staying on heels on the dip and being faster.

B. 115, 145, 165- 115 and 145 felt really fast and strong. 165, well I got it done and it was touch and go. Really just the last 2 reps were really tough.

C. Felt really good. Last 2 reps on last set were tough but legs felt great.

D. Miserable as usual but honestly felt better than usual. Little lactate build up surprisingly.

Got my BSC tights in last week and been wearing them. Probably a combination of adapting to training and wearing these but my legs been feeling a lot better as far as lactate build up since I got them.

4/8/12

A.M.

3 sets @ 95-97%; rest 4x the work

25 Burpees, jump touch 6"

Row 300m

2:02

2:04

2:04

Rows stayed the same, burpees I guess slowed by 2 seconds.

Recovered fast.

P.M.

Run 30 min @ Z1

Complete + 30 min walk with wife

Here's the link to the video of several things from the last week and a half.

https://vimeo.com/39975585

3 weeks from Regionals. Goal over the next few weeks:

1) Keep God first!

2) Maximize sleep- at night and w/ naps

3) Maximize relaxing- alone, w/ wife, w/ friends

4) Massage every other rest day

5) EVERY Rest day- 10 min Ice Bath + Foam Roll + P.M. Epsom Salt Bath 15 min

6) Be focused for every training session. Focus on visualizing and going at the speed of each training session according to it's purpose.

4/7/12

Saturday - AM - CrossFit tester, PM - MAP Multi

AM

For time:

Chest to Bar Chin-ups - 30,25,20,15,10

Push Jerk (155lb) - 15,12,9,6,3

10:24.. First set unbroken... then very broken. Second set did 8 pull ups then broke a lot more. After that it was all 5's. breathing was ok, definitely not the limiter. All Push Jerk Unbroken. Disappointed in the time and the Pull Ups.

PM

7 minutes of work @ moderate aerobic effort:

10 KBS - 32kg

20 Box Jumps - 20"

7 rounds. Breathing was high but felt pretty good

--5 min recovery

7 minutes of work @ moderate effort:

10 Ring Dips

10 Wall Balls - 20#

10 GH Sit-ups

5 rounds. slow transitions but felt good breathing wise. GH Sit ups give me a burning sensation when breathing in the abs. Not really out of breath just painful to breath.. weird.

--5 min recovery

7 minutes @ moderate effort:

10 DL @ 155lb

10 Box Jumps - 30" - step down every rep

5 rounds. This was awful. Dead Lifts burned the hammies, again the step down on that height really limits me. While breathing felt off and just felt overall fatigued here I still believe the step down was the limiter

--5 min recovery

7 minutes @ moderate effort:

10 Hand Release Push-ups

50 Double Unders

6 rounds. Got a second wind here. Stayed steady until about 50 seconds left in which I pushed it to get that last round in. Breathing was great the whole time.

Today overall felt pretty good. Again, disappointed in the pull ups fatiguing out but I did 125 pullups wednesday so that may have played a part in it.

Also, dead lift still got to me. Maybe mix in some high volume dead lifts on tuesday or friday in the next 2 weeks? Not sure what your thoughts are on that coach, hopefully the high volume back squats and oly will carry over on competition day.

4/6/12

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

A. DL Cluster, 1.1.1.1.1 x 3 sets, 5 min - 1st set @ 365lb

B. Squat Snatch Cluster, 1.1.1 x 3 sets, 5 min

C. Hang Squat Clean, 10-10-10, 5-7 min - 1st set @ 185lb

D. Airdyne Sprint @ 97%, 30 sec x 5 sets, 2:30 min recovery

A. 365, 365(4) called it. Back didn't feel great, pull felt week. Lats are fatigued from pull ups which may have played a part too.

B. 185, 195, 200 felt solid

C. 185, 205, 205- 185 felt awesome, first set of 205 was a big struggle, last set was actually easier b/c I knew what was coming I guess. Pleased w/ these #'s

D. Complete.

4/4/12

Wednesday - AM - MAP Running, PM - LEnd 1

AM

10 x Run 400m @ 85%/Walk 100m

complete in the rain- all runs @ 1:35. Felt pretty good on these. Rest time was about 70-80 seconds

PM

5 sets ALL OUT:

15 Thrusters - 95lb

25 Chin-ups

Airdyne 20 sec

Rest 6 x work time

1:20

1:17

1:16

1:18

1:15

Lactate system is feeling good!

4/3/12

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

A. Split Jerk @ 90% RM, 1 rep every 2 min for 20 min

B. Power Snatch. Hang Power Snatch. Hang Squat Snatch. OHS, 1.1.1.1 x 4 sets, 5 min - link all reps together, no pausing b/t reps

C. Back Squat @ 20X1, 10 reps @ 275lb x 3 sets, 3 min

D. Prowler @ 100lb, 30 sec ALL OUT x 3 sets, 1:30 min rest

A. @ 250- failed last rep. I enjoyed this though as I was really able to focus on tech along with moving heavy load for several reps. Video to come of a few of them.

B. 155, 165, 175, 185. This felt good, all TnG

C. Complete... hurt

D. Complete... hurt worse

4/1/12

Sunday - AM - LEnd 3, PM - Running Z1

AM

For time @ 95-97%:

30 Clean and Jerk - 95lb

0.5 mile on Airdyne

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Rest 20 min

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For time @ 95-97%:

30 Power Snatch - 85lb

Row 500m

set1- 2:49

set2- 3:11 (1:50 on row)

all unbroken, slowed down on the last 5-7 reps of each but felt good. Recovered very fast from both sets so felt good about that. I was wanted a fast 500m row but it hurt!

PM

Run 30 minutes @ 50% effort