ASWOD
3x5 power clean @ 155 (backed off my PR and went for nice wit it form)
DWOD
Complete 4 rounds:
1 Min - Max Reps Weighted Pull Ups - 45 lbs
1 Min - Max Walking Lunges holding 45 lbs plate (count each step)
1 Min - Max Reps Russian Twist w/ 45 lbs plate (count each plate strike)
Rest 1 min between rounds
Did pullups unweighted, 35 lbs for other movements. 211 total reps. Pullups were something like 14-8-5-7.
Saturday, March 31, 2012
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Scaled this. Cut every movement in half, including the rest between each round, and did five rounds.
Total time - 21:10
round 1 - 2:09
round 2 - 2:28
round 3 - 3:21
round 4 - 3:41
round 5 - 3:29
not sure how i got a faster 5th round than 4th round.
threw up in my mouth on round 2 (spinach). prob eating too close to workouts.
Friday, March 30, 2012
bleh
SWOD
3x5 squat @ 240 (fail: 5-4-3)
3x5 bench @ 160 (fail: 5-4-5@135)
sucks. gonna reset most of my lifts and work bar speed.
3x5 squat @ 240 (fail: 5-4-3)
3x5 bench @ 160 (fail: 5-4-5@135)
sucks. gonna reset most of my lifts and work bar speed.
Squatz and Friendz
So I've made 2 friends at the gym over the last few months, and literally the only reason is that one of us saw the other squat correctly which tends to start a conversation since it's so rare. What a sad state of affairs. Whenever I see someone load up 365+lbs on squat I'm like, oh damn, maybe this dude is pretty strong and I can learn something. Dude then proceeds to quarter squat while grunting loud as shit so the rest of gym knows he's squatting 365. The worst WORST thing I've ever seen though, is this dude who had about 135 on the bar, and proceeded to try to squat it on a bosu ball to maybe half depth; I'm being generous here.
/rant
Training:
On Tuesday I:
Squat 3x5 350, felt really really heavy, and I was worried I'd get stuck at 355.
Press 3x3 135, easy day
Power Clean: worked up to 185. The oly class really helped. I find that I'm much better at this now. I didn't have time to go heavier. Will do so next chance I get. I still catch the bar crazy high, so that's definitely something to work on.
On Thursday:
Squat 3x5 355, this was really easy (WTF?) I think part of the reason was I had a ton of carbs right before (PFChangs)
Bench 245 for 3, 225 for 6. Was going for a 5 rep pr at 245, but wasn't strong enough. Probably should have microloaded to 242 but oh well.
DL 355 for 5. Did conventional this time.
Thursday, March 29, 2012
Gymnasty
Started off with 60 mins of snatch work. Still doesn't look like my hips are all the way extended in the second pull for some f ing reason. Pissing me off. Did snatch pulls, hanging power snatches, and power snatches at 65# with the 10# technique plates for the entire time. Need lots more work.
Gymnastics class:
Warmed up with 450m jog around the block then some light wrist stretching and shoulder pass throughs with the PVC pipe.
WOD was three couplets. Three rounds of each couplet with 1-2 min rest between each round.
15s Planche hold (did the progression where you're kind of in a frog stance with your knees on your elbows and only your hands on the ground)
5 Reverse leg lifts (surprisingly was able to do these, though did them a few inches from the wall incase I ate shit)
This is a planche, NBD.
This is kind of a reverse leg lift, except you keep your legs straight the entire time, pretty awesome core work.
15s Back lever hold (did with knees tucked)
5 seated muscle ups (used a thick ass band to take some of the weight off)
This is a back lever (the part where his body is parallel to the ground). Sweet music dude.
This is a seated muscle up. Also sweet music dude. MB - practice these.
15s Front lever hold (did with knees tucked)
5 Hanging leg lifts (as high as possible while keeping legs straight, ended up being like toes to eye level after the first two of each set)
This is a front lever (the parallel to the ground part, not the pullup part, yeah he's pretty jacked)
This is a hanging leg lift
Notes: guys who make gymnastics videos have sweet taste in music. Also the reverse leg lifts would be a good move to practice in a hotel wod situation. Also I think I made my nose bleed on the last set of reverse leg lifts cause there was so much pressure in my head.
Gymnastics class:
Warmed up with 450m jog around the block then some light wrist stretching and shoulder pass throughs with the PVC pipe.
WOD was three couplets. Three rounds of each couplet with 1-2 min rest between each round.
15s Planche hold (did the progression where you're kind of in a frog stance with your knees on your elbows and only your hands on the ground)
5 Reverse leg lifts (surprisingly was able to do these, though did them a few inches from the wall incase I ate shit)
This is a planche, NBD.
This is kind of a reverse leg lift, except you keep your legs straight the entire time, pretty awesome core work.
15s Back lever hold (did with knees tucked)
5 seated muscle ups (used a thick ass band to take some of the weight off)
This is a back lever (the part where his body is parallel to the ground). Sweet music dude.
This is a seated muscle up. Also sweet music dude. MB - practice these.
15s Front lever hold (did with knees tucked)
5 Hanging leg lifts (as high as possible while keeping legs straight, ended up being like toes to eye level after the first two of each set)
This is a front lever (the parallel to the ground part, not the pullup part, yeah he's pretty jacked)
This is a hanging leg lift
Notes: guys who make gymnastics videos have sweet taste in music. Also the reverse leg lifts would be a good move to practice in a hotel wod situation. Also I think I made my nose bleed on the last set of reverse leg lifts cause there was so much pressure in my head.
Climbing, day 5
20 min on 5.8/5.7 on rope 13
20 min on 5.8 on rope 2
My belayer got arm cramps so I couldn't do a third set
20 min on 5.8 on rope 2
My belayer got arm cramps so I couldn't do a third set
Wednesday, March 28, 2012
Tramp Stamp Special
Started off with some mediocre Wendler deadlifts/presses then hit up the CFSD level III WOD, which I believe is programmed for their competition team members.
3x10 strict chest to ring pullups
60s rest between sets
3xAMRAP ring dips (15, 11, 9)
60s rest between sets
5 rounds each for time (aim for +/- 15s)
25 kb swings 2pood
250m row
60s rest between sets
time splits:
2:23
2:55
3:09
3:14
3:19
Notes: strict chest to ring pullups - f ing hard. I will blame the lame dip reps on the pullups. 2 pood kb swing is a hair under 80lb ,i.e. half my bodyweight, i.e. heavy as f. I think I did the first round unbroken, or maybe 20-5, subsequent rounds were 13-7-5; 13-7-5; 10-5-5-5; 10-5-5-5. Completely failed on the part where the splits were supposed to be within 15s of each other - namely due to not pacing the first round at all in case you couldn't tell. Idiot. Did a few rounds of rounded back extensions after to get some feeling back in my lower back. Overall a good ass kicking workout. Did 2 rounds of contrast shower on the posterior chain, 30s as cold as possible, followed by a few mins nice and toasty.
Haven't played around with this yet but could be interesting?
http://vordata.com/crossfit-games-2012
3x10 strict chest to ring pullups
60s rest between sets
3xAMRAP ring dips (15, 11, 9)
60s rest between sets
5 rounds each for time (aim for +/- 15s)
25 kb swings 2pood
250m row
60s rest between sets
time splits:
2:23
2:55
3:09
3:14
3:19
Notes: strict chest to ring pullups - f ing hard. I will blame the lame dip reps on the pullups. 2 pood kb swing is a hair under 80lb ,i.e. half my bodyweight, i.e. heavy as f. I think I did the first round unbroken, or maybe 20-5, subsequent rounds were 13-7-5; 13-7-5; 10-5-5-5; 10-5-5-5. Completely failed on the part where the splits were supposed to be within 15s of each other - namely due to not pacing the first round at all in case you couldn't tell. Idiot. Did a few rounds of rounded back extensions after to get some feeling back in my lower back. Overall a good ass kicking workout. Did 2 rounds of contrast shower on the posterior chain, 30s as cold as possible, followed by a few mins nice and toasty.
Haven't played around with this yet but could be interesting?
http://vordata.com/crossfit-games-2012
WEDNESDAY 120328
Row 2K
Don't have a C2, so did 200 sdhp at 45#. Broke it up 50-25-25-15-15-15-15-10-10-10-10. Wish I broke it up with more breaks and limited my rest time more. Arms felt swoll.
9:53
Rest day tomorrow.
Don't have a C2, so did 200 sdhp at 45#. Broke it up 50-25-25-15-15-15-15-10-10-10-10. Wish I broke it up with more breaks and limited my rest time more. Arms felt swoll.
9:53
Rest day tomorrow.
CFFB 032712
ASWOD
5RM deadlift @ 355 (PR)
DWOD
Complete 5 rounds:
Max reps strict pullups
100yd sprint
Got 3 rounds and split (bitch move). 12-8-5. That sprint was gassing. Subbed 3x bball court sprint.
First pr in ~6 weeks.
endurance training, day 4 (week 2)
we're hoping to make it to 30 minute sessions by the end of week 4, so we started to up it today.
25 minutes on 5.8 (rope 1) [with climbing down on 5.6]
20 minutes on 5.7/5.8 (rope 13 - slight overhang)
25 minutes on 5.6 (rope 11 - biggest overhand in the gym)
last session was really fulfilling. could not have done this 2 months ago. we were the last people in the gym, getting there around 6:30PM and leaving at midnight. after waking up at 5am this morning, i'm wiped.
25 minutes on 5.8 (rope 1) [with climbing down on 5.6]
20 minutes on 5.7/5.8 (rope 13 - slight overhang)
25 minutes on 5.6 (rope 11 - biggest overhand in the gym)
last session was really fulfilling. could not have done this 2 months ago. we were the last people in the gym, getting there around 6:30PM and leaving at midnight. after waking up at 5am this morning, i'm wiped.
Tuesday, March 27, 2012
CFFBesque
CFSD WOD:
5 rounds for time
5 power cleans 135
5 thrusters 135
5 strict pullups
100m run
9:15
Notes: happy I was able to do the thrusters unbroken. Having to do extra squat cleans would have sucked. Pullups weren't easy cause I don't do enough strict pullups but did them all unbroken cause breaking up 5 would be pretty lame. Did the first round of power cleans touch and go and went straight into the thrusters. Other four rounds I did four power cleans touch and go then rested before doing the last power clean and going straight to the thrusters. Felt like a relatively short WOD. Would have been a good day to get some strength/Oly in but didn't have time for anything other than the metcon.
Edit: Forgot post wod assistance - 3x10 glute ham raises, 100m farmers carry, 52# each hand. Some good hamstring work up in here. I think when you do the glute hams right, which I kind of sort of did, your hamstrings should feel like they're getting shredded apart. Farmers carrys were fun just cause I've never really done them before and pretty taxing overall, especially on the forearms and hams.
Yup should have watched this before working out today.
Dinner: 3 fish tacos (wahoo, shark, yellowfin tuna), 50g protein shake - whole milk
5 rounds for time
5 power cleans 135
5 thrusters 135
5 strict pullups
100m run
9:15
Notes: happy I was able to do the thrusters unbroken. Having to do extra squat cleans would have sucked. Pullups weren't easy cause I don't do enough strict pullups but did them all unbroken cause breaking up 5 would be pretty lame. Did the first round of power cleans touch and go and went straight into the thrusters. Other four rounds I did four power cleans touch and go then rested before doing the last power clean and going straight to the thrusters. Felt like a relatively short WOD. Would have been a good day to get some strength/Oly in but didn't have time for anything other than the metcon.
Edit: Forgot post wod assistance - 3x10 glute ham raises, 100m farmers carry, 52# each hand. Some good hamstring work up in here. I think when you do the glute hams right, which I kind of sort of did, your hamstrings should feel like they're getting shredded apart. Farmers carrys were fun just cause I've never really done them before and pretty taxing overall, especially on the forearms and hams.
Yup should have watched this before working out today.
Dinner: 3 fish tacos (wahoo, shark, yellowfin tuna), 50g protein shake - whole milk
TUESDAY 120327 "Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups (incline pushups)
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups (incline pushups)
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
32:40
I didn't run with a 20 pound med ball. Instead I ran with my dog on the leash, which is like running with an 80 pound medicine ball pulling you in the opposite direction you're trying to run. Burpees didn't suck as much as I would've expected.
Had salmon, greek yogurt and 2% milk for dinner.
CFFB 032612
ASWOD
3x5 squat @ 240
3x5 press @ 110 (fail: 5-4-3; push pressed the difference)
DWOD
Complete 5 rounds:
30 Seconds Max Reps with One Arm KB Push Press (RT) - 1.5 pood
30 Seconds Max Reps with One Arm KB Push Press (LT) - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.
Subbed 1 pd KB and added a minute of rest in between rounds. Averaged ~55 seconds on the iso holds. Total PP reps ~90, should have went heavier. Lower back smoked.
Came home and ate 2 lbs of meat, 1 lb of veggie, 2 lbs milk.
3x5 squat @ 240
3x5 press @ 110 (fail: 5-4-3; push pressed the difference)
DWOD
Complete 5 rounds:
30 Seconds Max Reps with One Arm KB Push Press (RT) - 1.5 pood
30 Seconds Max Reps with One Arm KB Push Press (LT) - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.
Subbed 1 pd KB and added a minute of rest in between rounds. Averaged ~55 seconds on the iso holds. Total PP reps ~90, should have went heavier. Lower back smoked.
Came home and ate 2 lbs of meat, 1 lb of veggie, 2 lbs milk.
skills week
Atlas is doing a "recovery week" for the week after the CrossFit Open.
Started off with an obstacle course consisting of burpees, KB swings, shuttle runs, good mornings, box jumps, wall balls, ring pulls and rope swings.
For the rest of class, we worked on back squat and OHS technique. I focused on externally rotating my shoulders on the OHS squat. Didn't go too heavy; focused on technique.
When I got home, I did a quick
4 rounds:
10 pushups
10 situps
5 ring dips (red band)
time: 6:05
I suck at ring dips. Need to work on those.
Started off with an obstacle course consisting of burpees, KB swings, shuttle runs, good mornings, box jumps, wall balls, ring pulls and rope swings.
For the rest of class, we worked on back squat and OHS technique. I focused on externally rotating my shoulders on the OHS squat. Didn't go too heavy; focused on technique.
When I got home, I did a quick
4 rounds:
10 pushups
10 situps
5 ring dips (red band)
time: 6:05
I suck at ring dips. Need to work on those.
Monday, March 26, 2012
Short, Sweet, and Getting Huge
Started off with my Wendler squat day with the last set being max reps at 250. Squeezed out 9 reps compared to 4 reps a month ago. Yeah this isn't very impressive since Yang could pound out atleast 20 of these but I'm pretty happy with the progress. Also I weighed myself after working out today and I'm at 165. I think I've gained 5-7 pounds in the last two weeks, I like to think some of it muscle, though there is probably some fat in there as well. I've been eating like a f-king champ and pounding protein like it's my job. Also been sleeping 8+ hrs a night which is awesome. This might be the most sleep I've gotten consistently in my entire life, since I was like 5.
Bought that bad boy last week and read a short section about squatting last night by chance which I think helped a lot.
"Generally the bounce should be used to some degree in front squats to improve technique, timing and the neurological adaptations of the stretch reflex for the clean. The back squat more often should be performed with a more controlled speed through the bottom range of motion to ensure strength development in the lowest possible position, which is the weakest range of motion (ok apparently I forgot about this section, I guess I'll limit the bouncing I do on the back squat in the future)...
"A common mistake is diving from the top of the squat in the attempt to catch the bounce. So much distance at such a speed increases the downward force of the weight to a point that makes supporting it and changing its direction far more difficult. Athletes will find more success by controlling the downward speed until nearing approximately horizontal with the thighs, and then increasing the speed into the bottom while remaining tight. This will create the speed to the bottom necessary for the bounce, but keep the total downward force with[in] the realm of control. Because cleans will be received at levels considerably lower than standing, this also more accurately represents the shorter distance of downward acceleration that will be experienced in the clean."
Did the CFSD wod afterwards which kicked off with 3x5 back squat. Kept it light at 135 focusing on getting in the right positions. Then:
3 rounds for time
8 OHS 95#
9 Box jumps 24"
10 Wall balls 20#, 10'
4:02
Notes: Knew this one wouldn't be that hard, should have pushed myself harder to do the wall balls unbroken. I dropped a few reps but immediately picked the ball up and kept going. This 30lb asian girl beat me by 4 seconds which was pretty impressive cause I assumed I smoked everyone else. Reality check, people in southern california are swoll even when they don't look like it.
Bought that bad boy last week and read a short section about squatting last night by chance which I think helped a lot.
"Generally the bounce should be used to some degree in front squats to improve technique, timing and the neurological adaptations of the stretch reflex for the clean. The back squat more often should be performed with a more controlled speed through the bottom range of motion to ensure strength development in the lowest possible position, which is the weakest range of motion (ok apparently I forgot about this section, I guess I'll limit the bouncing I do on the back squat in the future)...
"A common mistake is diving from the top of the squat in the attempt to catch the bounce. So much distance at such a speed increases the downward force of the weight to a point that makes supporting it and changing its direction far more difficult. Athletes will find more success by controlling the downward speed until nearing approximately horizontal with the thighs, and then increasing the speed into the bottom while remaining tight. This will create the speed to the bottom necessary for the bounce, but keep the total downward force with[in] the realm of control. Because cleans will be received at levels considerably lower than standing, this also more accurately represents the shorter distance of downward acceleration that will be experienced in the clean."
Did the CFSD wod afterwards which kicked off with 3x5 back squat. Kept it light at 135 focusing on getting in the right positions. Then:
3 rounds for time
8 OHS 95#
9 Box jumps 24"
10 Wall balls 20#, 10'
4:02
Notes: Knew this one wouldn't be that hard, should have pushed myself harder to do the wall balls unbroken. I dropped a few reps but immediately picked the ball up and kept going. This 30lb asian girl beat me by 4 seconds which was pretty impressive cause I assumed I smoked everyone else. Reality check, people in southern california are swoll even when they don't look like it.
wod and sweet porch gym
first time in a long time i've done any back squats at a weight more than 135#, due to having just ordered a squat stand from amazon. warmup involved running with my dog Penny, squats, bear crawls, squat jumps, and stretching. today's mainsite wod scaled.
21-15-9
150 lb backsquats
45 pound bumper plate swings (no 2 pood kb)
time 11:20
thoughts: back squats started getting heavy mid-second set, bumper plate swing was like rest. should probably look into buying a 1.5 pood kb from sports authority. i'm loving the squat stand and the pairs of weights i have: 5 lb steel, 10 lb steel, 10 lb bumpers, 25 pound bumpers, 45 pound bumpers. well worth it to have the full set and the squat stand allows me to do these wods that have the heavier oly lifts. very excited to keep working out and doing as many wods as possible using the equipment on my back porch.
21-15-9
150 lb backsquats
45 pound bumper plate swings (no 2 pood kb)
time 11:20
Volume day 3-24-12
Squat 3x5 345lbs
This is where I got stuck on linear progression about 2 months ago. It felt pretty easy which is good. The last 2 months of training wasn't pointless :) Also I weigh about 10lbs less than when I got stuck.
Bench 5x5 225lbs
Chins 5/4/3 +35lbs. 8/6 +0lbs Sucked here. Thinking about adding more chins/pullups to my workout. Not sure where to add it though...
Planks: 2x60sec front, 2x30sec each side. I've been thinking about adding more core exercises. What do you guys think? What core stuff seems to work well for you? People in the internetz generally hate on what I used to do (crunches/situps).
Sunday, March 25, 2012
endurance training, day 3
day 3 of endurance training
20 minutes on 5.7 (rope 13, slight overhang)
20 minutes on 5.7 (rope 12, big overhang)
20 minutes working on 5.9 on rope 7 (still couldn't send it)
20 minutes on 5.7 (rope 13, slight overhang)
20 minutes on 5.7 (rope 12, big overhang)
20 minutes working on 5.9 on rope 7 (still couldn't send it)
Saturday, March 24, 2012
tracking progress
This marks 4 weeks of consistent crossfit, and 8 weeks of consistent rock climbing. I've had trouble staying consistent for more than 2 months in the past, and I'm committed to breaching that threshold in the coming month.
I've found that tracking my progress on google calendar is a nice visual way of seeing how I've done. Here's the "Fitness" portion of my calendar for the last 4 weeks:
I've found that tracking my progress on google calendar is a nice visual way of seeing how I've done. Here's the "Fitness" portion of my calendar for the last 4 weeks:
big saturday
Started the day off with the 8AM class at CrossFit. Did a Hero WOD today.
"Michael:
Three rounds for time of:
Run 800 meters
50 Back Extensions (subbed 35# good mornings)
50 Sit-ups
Time: 23:32
then, went to the climbing gym for day 2 of endurance climbing.
20 minutes on 5.7 with massive overhang (rope 12 at my gym)
20 minutes working on a 5.9 (wasn't able to send it)
20 minutes on 5.8 (rope 2)
"Michael:
Three rounds for time of:
Run 800 meters
50 Back Extensions (subbed 35# good mornings)
50 Sit-ups
Time: 23:32
then, went to the climbing gym for day 2 of endurance climbing.
20 minutes on 5.7 with massive overhang (rope 12 at my gym)
20 minutes working on a 5.9 (wasn't able to send it)
20 minutes on 5.8 (rope 2)
Friday, March 23, 2012
CF Games Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
Yeah I didn't do any gymnastics crap today so why the gymnastics stretches. News flash, wrist flexibility and strength is HUGE when doing oly work, especially clean and jerks. Think rack position. Which brings me back to WOD 12.5 cause we're doing mad thrusters.
108 reps total (completed the thrusters on the round of 18). This is a slightly scaled up version of Fran (21-15-9, 95# thrusters, pullups) so I basically did Fran + 18 thrusters. I think if I managed my rest better I could have gotten 1 or 2 pullups in the round of 18. Hopefully I can give it another go on Sunday. I wouldn't quite characterize this as a sprint WOD. It's shorter than most but I think if you were to go balls to the wall out of the gate you would risk reaching failure on one of the two movements, which would completely screw you. I'd say the closest I go to red-lining was in the round of 15 which I broke up into a couple sets and probably hit around 90+% of my capacity.
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Yeah I didn't do any gymnastics crap today so why the gymnastics stretches. News flash, wrist flexibility and strength is HUGE when doing oly work, especially clean and jerks. Think rack position. Which brings me back to WOD 12.5 cause we're doing mad thrusters.
108 reps total (completed the thrusters on the round of 18). This is a slightly scaled up version of Fran (21-15-9, 95# thrusters, pullups) so I basically did Fran + 18 thrusters. I think if I managed my rest better I could have gotten 1 or 2 pullups in the round of 18. Hopefully I can give it another go on Sunday. I wouldn't quite characterize this as a sprint WOD. It's shorter than most but I think if you were to go balls to the wall out of the gate you would risk reaching failure on one of the two movements, which would completely screw you. I'd say the closest I go to red-lining was in the round of 15 which I broke up into a couple sets and probably hit around 90+% of my capacity.
Thursday, March 22, 2012
DCF CFSD Special
Shawn Johnson (2) - Handstand Ear Tap Challenge by bestofuschallenge
Warmup: 450m run, empty barbell stretching, squats, cleans, presses, etc. and one no false grip muscle up.
Did 30 mins of clean pulls focusing on keeping the bar close on the second pull. Worked from 135 to 245 and back down.
Then threw in today's DCF WOD:
3 rounds
15 squat clean and jerk 115#
400m run
16:15 - fun wod, run was slow, would have been easier with thrusters I think because I wouldn't have to reset for the jerk.
I was pretty drained after this wod, rested 30 mins then did the CFSD gymnastics class. Started off with a 450m run, then various wrist stretches, then 10-15 mins of handstand practice, which I could always use more of.
WOD was:
6 rounds with 3 min rest between rounds
1 min wall runs or hand stand hold
1 min plank/reverse plank (alternate rounds)
This is a wall run
I did about 30 seconds worth the first round and then held the hand stand for the rest of the min. Rounds 2-4 I just held the hand stand for as long as possible, ~30-45 seconds. Wrist strength/flexibility was the most limiting factor, doing the planks didn't help either. Rounds 5 and 6 I lasted about 10-15 seconds before the wrists felt like they were going to snap. Got all the planks done unbroken which I'm happy about cause they were hard as f. Definitely working on this again next time I'm staying at a hotel with a crap gym cause all you need is floor and a wall.
Owned myself
Heavy day today.
Squat 3x5 340lbs
Press 1x5 150lbs, only got 3, then did another 3. I'll get this next time! Maybe.
Deadlift 1x5 345lbs. Sumo, was fairly easy.
While trying to show MB the clean technique I learned from my class (95lbs on the bar) I waaaaaaaaaaaaaaaaaaaaaaay overpulled and smacked my neck/jaw pretty hard. It was funny for everyone but me.
intensive climbing
started an intensive training program for climbing today. spent 3 sessions on the wall, each session lasting 20 minutes with no breaks. the first 2 sessions were on a 5.7 with a slight overhang, the last session was on a 5.6 with no overhang. i haven't sweat this much in a long time.
woke up at 5am this morning for CF, went to work, then did this. cant wait to sleep. but first, food.
woke up at 5am this morning for CF, went to work, then did this. cant wait to sleep. but first, food.
Wednesday, March 21, 2012
CFFB 032012
ASWOD
5RM deadlift @ 345 (PR tie?)
3x max rep pullups (12-9-7; 28 total)
DWOD
Subbed out of the farmers walk with ~1hr tennis and some sprints
Assistance
4x25 pushups
5RM deadlift @ 345 (PR tie?)
3x max rep pullups (12-9-7; 28 total)
DWOD
Subbed out of the farmers walk with ~1hr tennis and some sprints
Assistance
4x25 pushups
Gymnasty
That's the name of the gymnastics class Tues/Thurs at CFSD. Got to the gym a little over an hour before the class got started and did 3x3 squats with the last set being an AMRAP at 240# (hit 9 reps vs 5 one month ago). Then did 20 mins of snatch pulls and hanging power snatches with 65#. Trying to drill getting full hip extension, will probably do another hour of snatches today since the CFSD is perscribing a rest day or doing some running intervals.
Kicked off the gymnasty class with a 900m run then some really good upper body stretching. Did some clutch wrist and shoulder static holds, many of which I've never done before but will definitely start doing more often, as with all of gymastics, it's incredible what kind of pain you can impart with bodyweight leverage.
WOD/ring routine:
(3 second hold at each position)
Support (top of the dip position), 3 Dips, Forward Roll to Front Lever, Inverted Hang, Back Lever, Inverted Hang, Front Lever, Inverted Hang, Back Lever
The Rx version, which one guy who was pretty scrawny looking was able to do (pretty impressive) was:
2 Muscle Ups, 3 Dips, Shoulder Stand, L-Sit, Backward Roll to Back Lever, Pull to Front Lever
Closed out with accumulating 75 seconds in an L-sit on the rings. Options to scale up and down were parallettes and on the floor, respectively. Did the first set at 20s then 15s and a bunch of 10s. Quads felt like they were going to explode.
Kicked off the gymnasty class with a 900m run then some really good upper body stretching. Did some clutch wrist and shoulder static holds, many of which I've never done before but will definitely start doing more often, as with all of gymastics, it's incredible what kind of pain you can impart with bodyweight leverage.
WOD/ring routine:
(3 second hold at each position)
Support (top of the dip position), 3 Dips, Forward Roll to Front Lever, Inverted Hang, Back Lever, Inverted Hang, Front Lever, Inverted Hang, Back Lever
The Rx version, which one guy who was pretty scrawny looking was able to do (pretty impressive) was:
2 Muscle Ups, 3 Dips, Shoulder Stand, L-Sit, Backward Roll to Back Lever, Pull to Front Lever
Closed out with accumulating 75 seconds in an L-sit on the rings. Options to scale up and down were parallettes and on the floor, respectively. Did the first set at 20s then 15s and a bunch of 10s. Quads felt like they were going to explode.
deadliftin' wednesday
Warmup:
3 rounds of:
10 burpees
20 air squats
10 pushups
Skills:
3x5 Pistols
Notes: Pistols are the "skill of the month." I did them a few weeks ago, and it killed my ankle. This time around, I was much much better at them. I'm using a 20" box under me for scaling. Hoping to remove that soon. Pretty happy about this.
Metcon:
5 Rounds for time:
15 Deadlifts, 185 (scaled to 135)
250m Sprint
90s Rest
Time: 13:42
Notes: I paced myself with one of the top dudes in the 6AM class (he was doing 50lbs more than me). This turned out to be a great idea. I passed him in the third round. We basically went one-for-one with deadlifts after that, and I ended up trying to catch him in the last two sprints, but he beat me by about 15 seconds. After rounds 3 through 5, I was worried about puking. But I didn't. This was a solid metcon.
Checkout:
50 abmat situps
3 rounds of:
10 burpees
20 air squats
10 pushups
Skills:
3x5 Pistols
Notes: Pistols are the "skill of the month." I did them a few weeks ago, and it killed my ankle. This time around, I was much much better at them. I'm using a 20" box under me for scaling. Hoping to remove that soon. Pretty happy about this.
Metcon:
5 Rounds for time:
15 Deadlifts, 185 (scaled to 135)
250m Sprint
90s Rest
Time: 13:42
Notes: I paced myself with one of the top dudes in the 6AM class (he was doing 50lbs more than me). This turned out to be a great idea. I passed him in the third round. We basically went one-for-one with deadlifts after that, and I ended up trying to catch him in the last two sprints, but he beat me by about 15 seconds. After rounds 3 through 5, I was worried about puking. But I didn't. This was a solid metcon.
Checkout:
50 abmat situps
Tuesday, March 20, 2012
CFFB 031912: feeling motivated
So I don't know why it took me so long to make the connection, but I definitely stopped setting strength PRs as soon as I decided to start cutting back on how much I was eating. Maybe you can weigh in on this from your SS days ysu? Were you pounding like 5000 cal/day? You had great progress over the course of those 6ish months and I'm stalling out nowhere near where I should be (please lord don't let me have the worst genetics ever). Anyway, time to crank the seriousness up to the next level.
ASWOD
3x5 squat @ 240 (fail: 5-5-2; lost focus, large mammories behind me in the mirror, horrible)
3x5 press @ 105 (easy, backed off too far in anticipation of...)
DWOD
Complete 2 rounds for time:
50 DB Push Press w/ Palms Facing - 50 lbs (used 30's)
15 Box Jumps @ 70% of 1 RM from 3-16-12 (~24", boxes at our place suck for high BJs)
*During the round if you set the DB's down without completing all 50 reps, complete 5 burpees immediately upon setting the DB's down. You can rest with the DBs on your shoulders, but can not set them down without a penalty.
Changed this up a little to 33-33-34. Came in around 10 min. Shoulders fried.
ASWOD
3x5 squat @ 240 (fail: 5-5-2; lost focus, large mammories behind me in the mirror, horrible)
3x5 press @ 105 (easy, backed off too far in anticipation of...)
DWOD
Complete 2 rounds for time:
50 DB Push Press w/ Palms Facing - 50 lbs (used 30's)
15 Box Jumps @ 70% of 1 RM from 3-16-12 (~24", boxes at our place suck for high BJs)
*During the round if you set the DB's down without completing all 50 reps, complete 5 burpees immediately upon setting the DB's down. You can rest with the DBs on your shoulders, but can not set them down without a penalty.
Changed this up a little to 33-33-34. Came in around 10 min. Shoulders fried.
Why the US sucks at Olympic Weightlifting
I recently read an unbelievably long set of posts by Lyle MacDonald about why the US is really terrible at olympic lifting. It's actually quite interesting if you have the time. There's about 30something parts in all, divided into two sections. The first section details the meteoric rise of certain countries' success in a particular sport (Kenyans and long distance running, for example), and tries to investigate the cause.
The second section investigates the US olympic lifting efforts in detail.
The TL;DR of it is that he thinks it's a combination of:
1) lack of fan base which is caused by the lack of hero figures in the sport (no Michael Jordan to emulate), the nuanced judging process (one lift can be red lighted and another can be white lighted with both looking about the same), the fact that the weights are in kilos which makes it seem less impressive to Americans (well I can bench 225lbs, and he can't even snatch 200).
2) Lack of funding. If you're pretty athletic, you'd go into basketball, baseball, football for potentially a metric shitton of money. Why would you OL.
3) The countries who are good (China) train their athletes from like...4 years old. By the time they hit puberty, they've had a decade of experience already. On a related note:
Dude cleans more than me...and he's 9.
...WTF.
What's really interesting is that he thinks crossfit MIGHT be the savior here. Since crossfit got big, the number of registered OL'ers more than doubled. Crossfit seems to be a feeder into more specialized sports (like clean and snatch? go into OL, like handstands and ring work? go into gymnastics).
My recent training:
Saturday:
squat 3x5 330lbs
press 5x5 135lbs
weighted chins 5,5,5,4,3 +30lbs
some ab work.
This morning:
squat 3x5 335lbs
bench 3x3 225lbs
OL class tonight! Last week :(
Monday, March 19, 2012
Don't be a Pansy
Said the female trainer tonight while I took a break between reps during post-WOD assistance work.
Started off with a relatively light weight 3x5 back squat at 205#. CFSD is starting another cycle of a linear progression strength program this week, I'll be doing the lifts when they come up in the classes I partake in but will keep the weights manageable so as not to f up my Wendler program.
WOD:
3 rounds, each round for time
7 front squats at 70% 1RM (165# felt good so I went with that, 170-175# is probably closer to the 70%)
300m sprint
Rest 2-3 mins
Wrote down my splits somewhere but don't feel like going to get them. First round was 1:26, following were 10-20 seconds slower I think.
Assistance work:
3 rounds
10 rounded back extensions on GHD
max reps dead hang pullups (12, 9, 10)"
Notes: good change of pace from what I've been doing. I like fast heavy days to shock the system a little bit. Assistance work was new, rarely ever do this stuff and it's nice that theres an hour and a half between when the class starts that I go to and the next class so theres no rush. Rounded back extensions were hard as shit. The idea is to start the GHD position so your body is parallel to the ground and roll your body into the bottom of the GHD position one vertebrae at a time, starting with your neck. Basically your quads to your neck should be en fuego by the time you finish half a rep. Took a breather halfway through my last set of the back extensions and got called out by the trainer. I would do so much better at everything if I had hot girls calling me out everytime I pussed out.
Started off with a relatively light weight 3x5 back squat at 205#. CFSD is starting another cycle of a linear progression strength program this week, I'll be doing the lifts when they come up in the classes I partake in but will keep the weights manageable so as not to f up my Wendler program.
WOD:
3 rounds, each round for time
7 front squats at 70% 1RM (165# felt good so I went with that, 170-175# is probably closer to the 70%)
300m sprint
Rest 2-3 mins
Wrote down my splits somewhere but don't feel like going to get them. First round was 1:26, following were 10-20 seconds slower I think.
Assistance work:
3 rounds
10 rounded back extensions on GHD
max reps dead hang pullups (12, 9, 10)"
Notes: good change of pace from what I've been doing. I like fast heavy days to shock the system a little bit. Assistance work was new, rarely ever do this stuff and it's nice that theres an hour and a half between when the class starts that I go to and the next class so theres no rush. Rounded back extensions were hard as shit. The idea is to start the GHD position so your body is parallel to the ground and roll your body into the bottom of the GHD position one vertebrae at a time, starting with your neck. Basically your quads to your neck should be en fuego by the time you finish half a rep. Took a breather halfway through my last set of the back extensions and got called out by the trainer. I would do so much better at everything if I had hot girls calling me out everytime I pussed out.
elizabeth (MB)
6 min AMRAP:
10 KB Swings, 55 (scaled to 45)
10 Hand release Pushups
Score: 6 rounds + 3 HSPUs
“Elizabeth”
21-15-9 reps of:
Squat Clean 135 (scaled to 95)
Ring dips (used red band)
Time: 13:17
Notes: I really need to work on my clean form. Faster elbows, and more-correct starting positions.
My arms are spent. Here's to a solid week ahead.
10 KB Swings, 55 (scaled to 45)
10 Hand release Pushups
Score: 6 rounds + 3 HSPUs
“Elizabeth”
21-15-9 reps of:
Squat Clean 135 (scaled to 95)
Ring dips (used red band)
Time: 13:17
Notes: I really need to work on my clean form. Faster elbows, and more-correct starting positions.
My arms are spent. Here's to a solid week ahead.
Sunday, March 18, 2012
run/climb
ran for 36 minutes outside by the lake. the weather is beautiful.
then, got in a quick climb. 1x5.6,1x.5.7,1x.5.8,3.x5.9,2xV0
then, got in a quick climb. 1x5.6,1x.5.7,1x.5.8,3.x5.9,2xV0
CF Games Open WOD 12.4
As many rounds and reps as possible in 12 mins:
150 wall balls, 10' target 20# ball
90 double unders
30 muscle ups
Total: 241 (1 muscle up)
Notes: pretty happy with this, took about a minute off my Karen time (150 wall balls for time). I think I may have been able to squeeze one or two more muscle ups if I was using wooden rings. I was on a pair of plastic ones where I couldn't get a false grip and it took me 2 mins and 3 or 4 tries to get the one muscle up. I think it was actually a no false grip muscle up that I had to brute force.
Friday, March 16, 2012
Belated DCF WOD
Home for the next two months.Did some deadlift work today followed by a DCF WOD from earlier in the week:
2 rounds with 2 min rest in between rounds
20 ground to overhead 95#
20 HRPU
20 box jumps
20 front squats 95#
11:16
Notes: good WOD, pretty challenging, I think I could have gone a little faster if I didnt do the deadlift work before but not really concerned since getting my strength days in is my highest priority right now.
CFFB 031512
ASWOD
3x5 squat @ 235 (felt solid)
4x25 pushups strewn about the evening
DWOD
Complete 7 rounds:
Max Rep Plyo Push Ups
Sprint 50 yards
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
*Rest 45 seconds between rounds
Did 3 rounds and pussed out from headache. I suck. 16-10-8 plyo pushups. Did the sprints in my inov8s, felt awesome, I like these way better than 5 fingers for minimalist shoes. My toes are shaped too weird for them to be comfortable.
3x5 squat @ 235 (felt solid)
4x25 pushups strewn about the evening
DWOD
Complete 7 rounds:
Max Rep Plyo Push Ups
Sprint 50 yards
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
*Rest 45 seconds between rounds
Did 3 rounds and pussed out from headache. I suck. 16-10-8 plyo pushups. Did the sprints in my inov8s, felt awesome, I like these way better than 5 fingers for minimalist shoes. My toes are shaped too weird for them to be comfortable.
open wod 12.4
I scaled this sucker to the beginner level.
12.4 (Beginner):
150 Wall Balls (14#)
180 Single Unders
Max Jumping Pullups
Total: 233 (that's 3 jumping pullups)
Notes: That's 300 wall balls this week. My legs are so sore. I make strange noises any time I need to sit down or get up.
Playing tennis tonight. We'll see how that goes.
12.4 (Beginner):
150 Wall Balls (14#)
180 Single Unders
Max Jumping Pullups
Total: 233 (that's 3 jumping pullups)
Notes: That's 300 wall balls this week. My legs are so sore. I make strange noises any time I need to sit down or get up.
Playing tennis tonight. We'll see how that goes.
Thursday, March 15, 2012
Karen
For time:
150 wall balls
9:19
First time trying this b*tch. Used it to gauge CF Games Open WOD 12.4:
AMRAP 12 mins
150 wall balls 20# 10' target
90 double unders
30 muscle ups
As of Thurs night the high score in the world is 1 round + 22 wall balls (292 reps). I'm shooting for 245.
150 wall balls
9:19
First time trying this b*tch. Used it to gauge CF Games Open WOD 12.4:
AMRAP 12 mins
150 wall balls 20# 10' target
90 double unders
30 muscle ups
As of Thurs night the high score in the world is 1 round + 22 wall balls (292 reps). I'm shooting for 245.
Wednesday, March 14, 2012
CF San Diego
My new home for 2 months. Got hooked up with an unlimited membership and I can lift whenever the f I want, so pretty sweet deal.
In case you didn't know, this is a posterior chain. Use some discretion in clicking that link, nothing pornographic but maybe not something you want plastered across your 24" display at work. I was googling posterior chain and that fine example came up.
Got to the gym 45 mins before the class started this afternoon - worked up to a heavy C&J (205#) then backed off and did a few lighter reps. Still need a lot of work.
Warmup for the class was cool cause there were some different elements that I haven't seen before or thought of to do in a warmup. Started with two laps around the block, probably around 1200m total. Then did some line drills to loosen up. The two that stood out were kicking up into a hand stand and walking a few paces if you could and doing cartwheels alternating sides. If you think about the last time you did a cartwheel you probably did it on whichever side felt most comfortable. Fast forward to now when the last time you tried a cartwheel was like 15 years ago, and then try doing one on your weak side without completely eating it. Good challenge - I'll have to hit up some of CFSD's dedicated gymnastics classes (they call it gymnasty).
Then we took 15 mins to work up to a heavy C&J, with an extra set of eyes on me I realized very little I've been working on has stuck. Namely getting full hip extension before pulling myself under the bar.
WOD:
Annie
50-40-30-20-10
Double unders
Ab mat situps
9:32
Notes: took 4 mins off my previous time in Nov which is nice, though wasn't very hard b/c the double unders were all that was holding me back in the past. I could probably drop 30 secs off this time, my double unders weren't great today, should be able to do them unbroken. Situps were slow, evidenced by the fact that I finished at exactly the same time as the girl next to me but I had about a 20 sit up head start on her when she started her first round.
Looking forward to the next two months of lifting/meeting new people/probably getting my ass kicked more than I'm used to.
In case you didn't know, this is a posterior chain. Use some discretion in clicking that link, nothing pornographic but maybe not something you want plastered across your 24" display at work. I was googling posterior chain and that fine example came up.
Got to the gym 45 mins before the class started this afternoon - worked up to a heavy C&J (205#) then backed off and did a few lighter reps. Still need a lot of work.
Warmup for the class was cool cause there were some different elements that I haven't seen before or thought of to do in a warmup. Started with two laps around the block, probably around 1200m total. Then did some line drills to loosen up. The two that stood out were kicking up into a hand stand and walking a few paces if you could and doing cartwheels alternating sides. If you think about the last time you did a cartwheel you probably did it on whichever side felt most comfortable. Fast forward to now when the last time you tried a cartwheel was like 15 years ago, and then try doing one on your weak side without completely eating it. Good challenge - I'll have to hit up some of CFSD's dedicated gymnastics classes (they call it gymnasty).
Then we took 15 mins to work up to a heavy C&J, with an extra set of eyes on me I realized very little I've been working on has stuck. Namely getting full hip extension before pulling myself under the bar.
WOD:
Annie
50-40-30-20-10
Double unders
Ab mat situps
9:32
Notes: took 4 mins off my previous time in Nov which is nice, though wasn't very hard b/c the double unders were all that was holding me back in the past. I could probably drop 30 secs off this time, my double unders weren't great today, should be able to do them unbroken. Situps were slow, evidenced by the fact that I finished at exactly the same time as the girl next to me but I had about a 20 sit up head start on her when she started her first round.
Looking forward to the next two months of lifting/meeting new people/probably getting my ass kicked more than I'm used to.
CFFB 031312: Death by Ball Slams
ASWOD
5RM deadlift @ 325 (the 'click' that I made yesterday with really focusing on pressurizing my abdomen translated nicely to deadlift today...feel studly and ready to make some PRs in the coming weeks)
DWOD
Complete:
1 ball slam the first minute, two ball slams the second minute, three ball slams the third minute and so on...
*Use a 50 lbs ball slam, or as heavy as you have.
Used 20kg KB, was awkward slamming something with a handle. I bet if someone was next to me going head to head I could have gotten another minute or two, but I just lost my mental toughness. I see the merit in attending a class now more than ever.
8 min + 7 slams = 43 slams
Assistance Work
3x5 Bench @ 150 (really keyed in on arching and weight on traps, thanks for those vids ysu, was no sweat, primed for PRs)
The goal tonight is 8x25 pushups while I gorge on chicken (free range organic) and milk (organic whole) and cabbage (not organic, but on sale for $0.29/lb suckas)
5RM deadlift @ 325 (the 'click' that I made yesterday with really focusing on pressurizing my abdomen translated nicely to deadlift today...feel studly and ready to make some PRs in the coming weeks)
DWOD
Complete:
1 ball slam the first minute, two ball slams the second minute, three ball slams the third minute and so on...
*Use a 50 lbs ball slam, or as heavy as you have.
Used 20kg KB, was awkward slamming something with a handle. I bet if someone was next to me going head to head I could have gotten another minute or two, but I just lost my mental toughness. I see the merit in attending a class now more than ever.
8 min + 7 slams = 43 slams
Assistance Work
3x5 Bench @ 150 (really keyed in on arching and weight on traps, thanks for those vids ysu, was no sweat, primed for PRs)
The goal tonight is 8x25 pushups while I gorge on chicken (free range organic) and milk (organic whole) and cabbage (not organic, but on sale for $0.29/lb suckas)
sumo
Started sumo deadlifting. Was able to immediately ramp up to 365x5. I think this style of pull is right for me for sure. 365 was fairly easy and I don't think I've gotten used to it yet. Maybe my deadlift:squat ratio will finally make sense! My adductors are now smoked due to this new style of deadlifting + wider squats.
Last night:
squat 320 3x5
press 135 3x3
deadlift 365 1x5
CFFB 031212
ASWOD
3x5 squat @ 225 (felt heavy as hell, think I had a moment of realization with core stability during squatting though)
DWOD
5 rounds:
1-3-5 push press and strict pullups, alternating
Used 115 lbs, had to clean the weight before each set. ~25 min.
kelly - wednesday (MB)
“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps, 24" (scaled to 20")
30 Wall Ball Shots, 20# (scaled to 14#)
Time: 29:08
My goal was to beat 30:00 and I did, so there. My ankle definitely flared up on those box jumps. I really like this metcon though. Gets the heart pumping.
5 Rounds for time:
400m Run
30 Box Jumps, 24" (scaled to 20")
30 Wall Ball Shots, 20# (scaled to 14#)
Time: 29:08
My goal was to beat 30:00 and I did, so there. My ankle definitely flared up on those box jumps. I really like this metcon though. Gets the heart pumping.
Monday, March 12, 2012
Resetting
I've been squatting with a pretty narrow stance, and I feel like my adductors aren't being used properly, so I'm going to widen my stance to shoulder width, deload to 315, and go back to workout-to-workout progression on squats. Should be at where I started in about 2 weeks, hopefully with better adductor use.
Volume day on Saturday:
squat 3x5 315lbs
bench 5x5 220lbs
chins 5,5,5,4,4 189 + 30lbs
some planks and hanging leg raises (essentially turned to knees to elbows)
I also tried to do some sumo deadlifts. Didn't max out, but it felt really good. I might have to start doing this for realsies. 285 was the heaviest i tried, but that was super easy.
Also, I've been on a diet for a few weeks, but on Sunday I cheated like a mofo: 2 cups ice cream, 64oz watermelon drink (I am from Bama), entire can of pringles, 1/2 bag of lays chips.
Wood
Nothing like doing a hero WOD at 6am to start your week.
5 rounds
Run 400m
10 burpee box jumps
10 SDHP 95#
10 thrusters 95#
Rest 1 min
DNF
Finished in 22:something but realized the route I was told to run for the first 4 rounds was laughably short of 400m, more like 300m. Ran the standard 400m route the last round, pissed I didn't get a real time for doing this Rx. I'm guessing it would have taken ~25:00. Burpee box jumps are rough on the legs/lungs - makes the relatively light SDHP significantly harder and then the thrusters really f ing hard.
5 rounds
Run 400m
10 burpee box jumps
10 SDHP 95#
10 thrusters 95#
Rest 1 min
DNF
Finished in 22:something but realized the route I was told to run for the first 4 rounds was laughably short of 400m, more like 300m. Ran the standard 400m route the last round, pissed I didn't get a real time for doing this Rx. I'm guessing it would have taken ~25:00. Burpee box jumps are rough on the legs/lungs - makes the relatively light SDHP significantly harder and then the thrusters really f ing hard.
Sunday, March 11, 2012
Getting Shredded
To clarify, my hands are more shredded than anything else.
WOD:
Chelsea
30 min on the minute
5 pull ups
10 push ups
15 squats
No real score other than to just say I completed 30 rounds rx in 30 mins. It was more like a glorified warm up. Finished every round unbroken and within 35 seconds. Doing 5x20 pushups 5 times a week is with out a doubt improving a lot of other crap I've been doing (certainly helps with pushup WODs). I probably could have gone for another 5-10 rounds without falling behind the clock. Not a workout I have any interest in repeating anytime soon - Cindy is more fun because you're dying at the end and you're more mentally challenged.
WOD:
Chelsea
30 min on the minute
5 pull ups
10 push ups
15 squats
No real score other than to just say I completed 30 rounds rx in 30 mins. It was more like a glorified warm up. Finished every round unbroken and within 35 seconds. Doing 5x20 pushups 5 times a week is with out a doubt improving a lot of other crap I've been doing (certainly helps with pushup WODs). I probably could have gone for another 5-10 rounds without falling behind the clock. Not a workout I have any interest in repeating anytime soon - Cindy is more fun because you're dying at the end and you're more mentally challenged.
Saturday, March 10, 2012
3 Things
One:
Wed's WOD, which I forgot to post:
20 min AMRAP
3 squat cleans 115# (scaled to 95#)
1 pull up
3 squat cleans
2 pullups
Etc.
18 rounds + 3 squat cleans
Fun WOD - would like to try it with 115# next time, did all the squat cleans touch and go so it would be interesting to try with more weight. Ended up doing 171 pullups, which I think is the most I've ever done in a work out. On round 16 or 17 I tore open a callus which sucked.
Two:
I was pretty pissed about the ripped callus, especially since the Open WOD 12.3 was announced that night and had toes to bar. DCF trainer Jenn Jones who is a former gymnast recommended applying vitamin E oil from vitamin E capsules to the raw skin. Did this pretty diligently over the last 2-3 days and it worked wonders. I put a little bit of tape over the spot today but if I had to go without the tape I think I would have been fine.
Three:
CF Games Open WOD 12.3
18 minutes AMRAP
15 Box Jobs @ 24"
12 Push Press @ 115#
9 Toes-to-bar
8 rounds + 9 box jumps (297 reps)
Notes: Pretty happy with the results - was shooting for 9-10 rounds. Did the first few rounds unbroken then broke the push presses (actually push jerked all of them) into 8-4. Toes to bar slowed down a lot towards the end. Jenn Jones threw down 13+ rounds today (478 reps), as of right now good for 6th in the world. Pretty incredible working next to people with that kind of capacity, skill, talent, etc.
Wed's WOD, which I forgot to post:
20 min AMRAP
3 squat cleans 115# (scaled to 95#)
1 pull up
3 squat cleans
2 pullups
Etc.
18 rounds + 3 squat cleans
Fun WOD - would like to try it with 115# next time, did all the squat cleans touch and go so it would be interesting to try with more weight. Ended up doing 171 pullups, which I think is the most I've ever done in a work out. On round 16 or 17 I tore open a callus which sucked.
Two:
I was pretty pissed about the ripped callus, especially since the Open WOD 12.3 was announced that night and had toes to bar. DCF trainer Jenn Jones who is a former gymnast recommended applying vitamin E oil from vitamin E capsules to the raw skin. Did this pretty diligently over the last 2-3 days and it worked wonders. I put a little bit of tape over the spot today but if I had to go without the tape I think I would have been fine.
Three:
CF Games Open WOD 12.3
18 minutes AMRAP
15 Box Jobs @ 24"
12 Push Press @ 115#
9 Toes-to-bar
8 rounds + 9 box jumps (297 reps)
Notes: Pretty happy with the results - was shooting for 9-10 rounds. Did the first few rounds unbroken then broke the push presses (actually push jerked all of them) into 8-4. Toes to bar slowed down a lot towards the end. Jenn Jones threw down 13+ rounds today (478 reps), as of right now good for 6th in the world. Pretty incredible working next to people with that kind of capacity, skill, talent, etc.
Friday, March 9, 2012
friday night - open wod 12.3
Went to the box at night for the first time. Did the 12.3 WOD scaled to the Intermediate level.
12.3 WOD:
18 minutes of:
15 Box Jobs @ 24" (scaled to 20")
12 Push Press @ 115# (scaled to 95#)
9 Toes-to-bar (scaled to knees-to-elbows)
Score: 6 rounds + 21 (237)
Notes:
Felt really tired at the end. The weight was perfect for me. Did most push press rounds as sets of 6, except for the last 2 rounds. I got the kipping movement down for KTE/TTB.
Been keeping up with my 2x/week rock climbing. Went on Wednesday; going tomorrow to that huge gym in the suburbs.
12.3 WOD:
18 minutes of:
15 Box Jobs @ 24" (scaled to 20")
12 Push Press @ 115# (scaled to 95#)
9 Toes-to-bar (scaled to knees-to-elbows)
Score: 6 rounds + 21 (237)
Notes:
Felt really tired at the end. The weight was perfect for me. Did most push press rounds as sets of 6, except for the last 2 rounds. I got the kipping movement down for KTE/TTB.
Been keeping up with my 2x/week rock climbing. Went on Wednesday; going tomorrow to that huge gym in the suburbs.
Suck
Sucked yesterday. Squatted 365 for 2/2, pressed 150 for 2/1. Was supposed to get 5 reps on each. I completely eliminated my light day and deadlifts on heavy day, but that still didn't seem to help too much. I can't wait to hit my weight target and getting back to eating a shitton.
On the upside, I think my cleans are getting much better.
Thursday, March 8, 2012
CFFB 030812
ASWOD
3x5 bench @ 145
DWOD
Complete:
6 x 3 Squats @ 90% of 5 RM
*Rest 45 seconds between sets
then...
Sprint
6 x 50 yards
*Rest 45 seconds between sprints
Squatted 215#. Got 4 sets. Rest periods went by soooo fast. I've never ran in such a retarded fashion as today. Sprints were a great kind of painful. Got my head talked off by an old 50-something bodybuilder. I disagreed completely with nearly everything he said. Some highlights:
"You need gloves"
"Women hate it when you put your callused hands down their pants"
"It doesn't matter how much you can lift, we're all here just to look good for women"
"You should focus on building an ass big enough to hold up a tight pair of jeans with no belt"
"Don't be intimidated by these big guys, you're not competing against them"
#douche
I need to up my bench so dumbasses don't think it's my first rodeo and offer their wealth of ignorant knowledge repeatedly.
3x5 bench @ 145
DWOD
Complete:
6 x 3 Squats @ 90% of 5 RM
*Rest 45 seconds between sets
then...
Sprint
6 x 50 yards
*Rest 45 seconds between sprints
Squatted 215#. Got 4 sets. Rest periods went by soooo fast. I've never ran in such a retarded fashion as today. Sprints were a great kind of painful. Got my head talked off by an old 50-something bodybuilder. I disagreed completely with nearly everything he said. Some highlights:
"You need gloves"
"Women hate it when you put your callused hands down their pants"
"It doesn't matter how much you can lift, we're all here just to look good for women"
"You should focus on building an ass big enough to hold up a tight pair of jeans with no belt"
"Don't be intimidated by these big guys, you're not competing against them"
#douche
I need to up my bench so dumbasses don't think it's my first rodeo and offer their wealth of ignorant knowledge repeatedly.
Wednesday, March 7, 2012
Super Tuesday
Warmup:
Run 600m
Alternating tabata: hollow holds, plank (20 seconds on, 10 seconds rest) for 4 minutes
Strength:
20 min to find 1RM push press
45-95-135-165-185-195-205
Could have squeezed out 215 I think, 205 felt pretty good with no sticking points. Waited til about 19:30 into the 20:00 to attempt the 205 though, next time I'll have to ramp up faster and probably leave about 6 mins to try 215 once or twice.
WOD:
4 rounds for time
20 deadlifts 135# (scaled to 115)
10 hanging power cleans
5 thrusters
10 min cap
6:40
I imagine doing 135# would have taken me about twice as long, or certainly something over the 10 min cap. I did the first, second, and fourth round of deadlifts unbroken (well technically 19 deadlifts, shake out the arms, then the 20th deadlift into the hanging power clean). Similarly, I did all the hang power cleans and thrusters unbroken (-1) with the exception of the last set of thrusters where I rested the bar on my back between reps 4 and 5. Good WOD overall, very much a sprint but I don't think I could have gone "unbroken" with any more weight than I used.
Run 600m
Alternating tabata: hollow holds, plank (20 seconds on, 10 seconds rest) for 4 minutes
Strength:
20 min to find 1RM push press
45-95-135-165-185-195-205
Could have squeezed out 215 I think, 205 felt pretty good with no sticking points. Waited til about 19:30 into the 20:00 to attempt the 205 though, next time I'll have to ramp up faster and probably leave about 6 mins to try 215 once or twice.
WOD:
4 rounds for time
20 deadlifts 135# (scaled to 115)
10 hanging power cleans
5 thrusters
10 min cap
6:40
I imagine doing 135# would have taken me about twice as long, or certainly something over the 10 min cap. I did the first, second, and fourth round of deadlifts unbroken (well technically 19 deadlifts, shake out the arms, then the 20th deadlift into the hanging power clean). Similarly, I did all the hang power cleans and thrusters unbroken (-1) with the exception of the last set of thrusters where I rested the bar on my back between reps 4 and 5. Good WOD overall, very much a sprint but I don't think I could have gone "unbroken" with any more weight than I used.
Tuesday, March 6, 2012
CFFB 030612
ASWOD
1x5 deadlift @ 345 (fail...got 3 reps and dropped it down to 325 for another 3)
DWOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans
Strict Pull Ups
*Perform Power Cleans at 65%-75% of 1 RM (used 135#)
got through the first 4 rounds and my arms felt like they were gonna fall off at the elbows. and my form had gone to shit so i called it. i guess thats 34/55 reps...coulda done worse. shoulda scaled more and worked form.
~17:30
1x5 deadlift @ 345 (fail...got 3 reps and dropped it down to 325 for another 3)
DWOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans
Strict Pull Ups
*Perform Power Cleans at 65%-75% of 1 RM (used 135#)
got through the first 4 rounds and my arms felt like they were gonna fall off at the elbows. and my form had gone to shit so i called it. i guess thats 34/55 reps...coulda done worse. shoulda scaled more and worked form.
~17:30
Monday, March 5, 2012
meh
forgot chucks so I skipped the dwod (plyo/sprints) and threw in some rando extra shit.
3x5 squat @ 225 (felt like nothing, makes me feel better after last squat workout failure)
3x5 press @ 115 (fail...PP'd a bunch)
3x max reps wide grip pullups: 11-8-5
warmed up and cooled down with DUs
3x5 squat @ 225 (felt like nothing, makes me feel better after last squat workout failure)
3x5 press @ 115 (fail...PP'd a bunch)
3x max reps wide grip pullups: 11-8-5
warmed up and cooled down with DUs
monday (MB)
A.
Establish max pistols on each leg
Score: I got 9 on my right leg, and 3 on my left leg. These were scaled with a bench under me. Left leg is definitely weaker due to ankle injury. I should work on these at home.
B.
10 Min AMRAP:
2000m Row, then in remaining time, max double-unders
Score: I got 145 single unders.
C.
Partner WOD for time:
100 Box Jumps, 24″/20″ (scaled to 20")
100 Kettlebell Swings, 55/35 (scaled to 45)
100 Wall Balls, 20/14 (scaled to 16)
Note: You may partition WOD in any order that you see fit with only one partner working at a time.
Time: 10:28
Establish max pistols on each leg
Score: I got 9 on my right leg, and 3 on my left leg. These were scaled with a bench under me. Left leg is definitely weaker due to ankle injury. I should work on these at home.
B.
10 Min AMRAP:
2000m Row, then in remaining time, max double-unders
Score: I got 145 single unders.
C.
Partner WOD for time:
100 Box Jumps, 24″/20″ (scaled to 20")
100 Kettlebell Swings, 55/35 (scaled to 45)
100 Wall Balls, 20/14 (scaled to 16)
Note: You may partition WOD in any order that you see fit with only one partner working at a time.
Time: 10:28
Sunday, March 4, 2012
CF Makes You Bulky
Like blowing $800 on a Reebok CF t shirt automatically qualifies you for the games. For life. News flash - Jenn Jones looks like that, and snatches 155#. Women, stop making up stupid ass excuses.
WOD:
30 HSPU
40 Pullups
50 Kb swings 24kg
60 Sit ups
70 Burpees
17:24
Notes: that was hard. HSPU need some work. Sore from snatches yesterday. Need to do infinitely more lax ball rolling.
Saturday, March 3, 2012
CF Games Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
46 reps (16 completed at 135)
Notes: not a very good number but I'll take it considering the first time I attempted to power snatch 135 was my one warm up rep before doing the WOD. High mens score on the day at the Mid Atlantic Open was ~82, legit. Also, I judged a guy with prosthetic leg, he got 57. What's your excuse?
The week in review:
503 - Total District CF team score for WOD 12.2 (top 3 mens and womens scores)
83.8 - Average District CF team score per person
97 - Total reps completed by DCF coach Jenn Jones on WOD 12.2
4 - Number of WODs I completed this week
2 - Number of dedicated strength days I completed this week
1 - Number of rest days this week
saturday
Did a workout in my building's gym today.
Run 1.85 miles at a 8 min/mile pace.
Then,
3 rounds for time of:
10 Man Makers (20 lbs DB)
50 Single Unders
15 Situps
Time: 12:27
Notes: just randomly made up this workout. Wanted to use my new jump rope!
Run 1.85 miles at a 8 min/mile pace.
Then,
3 rounds for time of:
10 Man Makers (20 lbs DB)
50 Single Unders
15 Situps
Time: 12:27
Notes: just randomly made up this workout. Wanted to use my new jump rope!
CFFB 030212 take 2
ASWOD (030312)
2RM power snatch: worked up to 115#, first time snatching, wanted to keep it relatively light and practice form. needs work to say the least.
3x max rep chins: 13-10-9
DWOD (030212)
Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50 yard shuttle (25 yards out, 25 yards back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Post times and load to comments.
Used KBs in clean position instead of barbell (90# total), subbed bar dips for ring dips.
3 rounds in ~12:30. Had to leave to get ready for...Canton irish bar crawl! Whooop!
2RM power snatch: worked up to 115#, first time snatching, wanted to keep it relatively light and practice form. needs work to say the least.
3x max rep chins: 13-10-9
DWOD (030212)
Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50 yard shuttle (25 yards out, 25 yards back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Post times and load to comments.
Used KBs in clean position instead of barbell (90# total), subbed bar dips for ring dips.
3 rounds in ~12:30. Had to leave to get ready for...Canton irish bar crawl! Whooop!
Friday, March 2, 2012
[expletive removed]
today i went to the gym and failed for 2 hours.
failed at:
squats, bench press, maintaining painless elbows, the CFFB DWOD (on account of the bball court in use for volleyball, among other things), dips
I didn't really get mad/discouraged until Creed came on the overhead radio during my first working set on bench. That was the final straw. Fuck creed.
failed at:
squats, bench press, maintaining painless elbows, the CFFB DWOD (on account of the bball court in use for volleyball, among other things), dips
I didn't really get mad/discouraged until Creed came on the overhead radio during my first working set on bench. That was the final straw. Fuck creed.
friday - open wod 12.2
Did 12.2 today at the intermediate level.
30 Snatch (M 75 / F 45 lbs) (Scaled to 55)
30 Snatch (M 135 / F 75 lbs) (Scaled to 85)
30 Snatch (M 165 / F 100 lbs) (Scaled to 115)
Max Rep Snatch (M 210 / F 120 lbs) (Scaled to 155)
I got 65 reps. My partner and I did the math wrong and had the wrong plates sitting around for the 3rd round, so I wasted around 30-45 seconds doing mental calcuations and grabbing the right plate. I'd say i lost about 2-4 reps that way. Pretty happy that I got to the 3rd round.
30 Snatch (M 75 / F 45 lbs) (Scaled to 55)
30 Snatch (M 135 / F 75 lbs) (Scaled to 85)
30 Snatch (M 165 / F 100 lbs) (Scaled to 115)
Max Rep Snatch (M 210 / F 120 lbs) (Scaled to 155)
I got 65 reps. My partner and I did the math wrong and had the wrong plates sitting around for the 3rd round, so I wasted around 30-45 seconds doing mental calcuations and grabbing the right plate. I'd say i lost about 2-4 reps that way. Pretty happy that I got to the 3rd round.
Thursday, March 1, 2012
Oly class
2/28/12:
For the first day, we just did hang clean pulls. Used 135lbs for 3 sets of 5. Wasn't too bad. Metcon was a partner WOD:
5 rounds for time:
12 box jumps 24" box
partner holds the bottom position of overhead squats w/ pvc pipe as you jump
Legs were literally on fire after this. Oh, then I tested my vertical. Got 27". I guess I'm ok with that? I was actually kind of hoping for higher since I felt like I was always gifted with my leg development/explosiveness. Also I guess I was pretty gassed from the 60 box jumps. I want to try again when I'm fresh.
3/1/12:
Heavy day today. Managed: squat 360lbs 1x5, bench 240lbs 1x4 (fail), deadlift 360lbs 1x2 (mega fail). Was really really tired. Seems to me it's a terrible idea to run a calorie deficit with texas method AND olympic lifting classes. From here on out I'm going to cut out the light day completely, and no deadlifts on heavy day.