2012-07-31 Track Club (MB)

I joined a track club made up of a few people from my gym. They meet on Tuesdays around 6:30 and always do different workouts. Today we completed the FBI Fitness Test.

The test went as follows:
Max Situps in 1 minute - Score: 41
300m Sprint - Score: 42 seconds
Max Pushups - Score: 31
1.5 mile run - Score: 12 minutes
Max Pull-ups - Score: 11

I  just barely passed the test. My weakest point was the 1.5 mile run. My strongest was the sprint.

Death by C&J

6x1 weighted ring dips: 32-70-105-121-131x

Death by C&J 135#

8 rounds + 8 reps

Rounds 1 through 6 touch and go then:
7 (4-3)
8 (4-2-2)
9x (3-2-2-1-1x)

Pissed I didn't finish the round of 9. I was half a rep away from completing the set, then likely would have been able to squeeze out 5 or 6 more in the following set. Should have done more singles in the later rounds, probably 3-2-1-1-1-1 in the round of 9. I got the same f ing score last fall doing squat clean thrusters at 135# and did the last two sets in singles.

Workout 7/30/12

Squat 340lbs 3x5
Bench 225lbs 3x5
Pullups BW 10/8/6

CFFB 073112

8 min AMRAP:
5 deadlifts @ 315
25 double unders

3 rounds even.  The double unders slowed me down hardcore, mostly singles, haven't done any in forever.  Pulled another 2x5 DLs in the 5 min after the WOD because I was mad at the jump rope.  Then we made up and I worked DUs for 15 min and got the hang of it better.  ASWOD was to spend 30 min doing gymnastics wod of choice, think I'm gonna do L-sits at home tonight.

workout 7/28/12

Deadlift 345lbs 1x5
Press 135lbs 3x5
Weighted chins +25lbs 3x5
Curlz 75lbs 5x10

Pretty decent workout.  Deadlifts felt pretty easy.  I guess I lost less on this lift than squats...

At this rate, I should be back to my previous level of strength in a month or so.

CFFB 073012

3x5 squat @ 280 (PR)
3x5 press @ 120 (PR)

Ran out of time so I skipped the DWOD and did these:
3x5 pendlay row @ 185

Shooting for 8x25 pushups tonight.

Back at it

10 OTM
Strict HSPU (5-5-5-5-5-5-4-4-4-4)

For time:
All barbell movements at 95#

A) 3 rounds
21 weighted lunges (21; 21; 21)
21 air squats (21; 21; 21)

2 min rest

B) 3 rounds
15 push press (15; 15; 10-5)
15 HRPU (15; 5-5-5; 5-3-2-2-2-1)

2 min rest

C) 3 round
9 power snatches (5-4; 3-3-1-2; 1-1-1...)
9 bastards (over the bar burpees)

17:11

Good workout - really hard. Wish I ate better and slept more this weekend. Snatches are feeling better. Back on the eating/sleeping well bandwagon - hopefully until next spring.

CFFB 072812

Ruck: Max distance, 45 min, no running, 40-60 lbs.

I did a known 2 mile route, 60 lbs, 40:12, and one bitch of a hill leading into the turn around.  Half the ruck the dog slowed me down by going in every direction so I'm basically fighting against him to go my pace.  Then he got beat and slowed me down because I was basically dragging 100 lbs of dog behind me.  Stupid dog.

CFFB 072712

ASWOD

5x3 power clean @ 170

DWOD

7 rounds:
ME HSPU
15 hollow rocks (subbed GHD situps)

Got a piss poor 30 HSPU.

I'm BACK

So I looked up an olympic weightlifting coach that was recommended to me, and it turns out he trains people at the local high school.  It also happens to be pretty close to where I now live which is nice.

His name is Kevin Doherty, and I trained with him last Sunday.  We worked on cleans from many different positions and jerks.  I also did 5x5 of presses but they were fairly light (50kg).  We finished up with clean deadlifts (90kg).  I actually misheard him when he said to do clean deadlifts, so I actually sloppily cleaned 90kg which is pretty nice since my original PR on the clean was only like 185.  I think his technique coaching definitely helped.  I think I'll keep training with him on saturdays and sundays.

My current plan is to do powerlifting 3 days a week, and oly 2 days a week with some random metcons slipped in.  We'll see how well this works...

I signed up for a membership at the local 24 hour fitness because it's subsidized by the company so it only ends up being ~25 a month.  They have shitty stop sign plates, but oh well.  Did a typical workout there last night.  Wasn't too saddened by the strength decrease because I've seen it happen before...

Squat 3x5 335lbs
Bench 225lbs 5/4/4
Pullups BW 8/6/5

Did my own thing today

So today I was on track to hit PR's in bench and squat but the CFFB workout deviated from the normal course (I think it's in between cycles on the collegiate/professional levels).  So I danced to the beat of my own drum for today, while pretty much hitting the movements the programming calls for.

3x5 bench @ 165 (PR)
3x5 squat @ 275 (PR)

3x250m sprint row (45.6, 45.7, 46.5)

I could barely utilize my hips/legs at all after the squats, so I'm surprised I was on a decent 500m split pace.  Gonna hit up a 500m sprint sometime when convenient (and rested) in the near future, I'm thinking I've improved a lot from my current best.  Perhaps saturday if I'm not feeling the programmed workout...

two crappy days of working out

i've only gotten about 6 hours of sleep the last two nights, so my workouts have been sluggish.

Tuesday:
Lift: Back squat
3-3-2-2-1
I started off expecting to be able to do 225 for 3 reps.  No joke, I literally almost shit my pants.  Failed on the second rep.  Second attempt, on the second rep I had to let the bar roll off my back.  F-ing hurt.  Decided right then today was not going to be a day that I pushed it. 
Dropped down to 135 for the first set and decided to work my way up in weight.  Ended up doing the following weights: 135-155-195-205-225.  Was really expecting to be able to do 275 (in that range) for the 3 rep; just not my day.

Conditioning:
AMRAP 12 minutes
5 clean and jerks at 135 then
2 rounds of:
5 strict pullups
10 pushups
15 squats

2 rounds and 5 cnj

Wednesday:
Skill: Kettlebell snatch.  At 52 pounds, this is pretty heavy for me and I definitely don't have the right technique.

Conditioning:
6 rounds
5 clean and press at 105 lb.
5 snatch
Rest 1 min.
Time - 10:55.  Was so-so with this time.

weekend wods

Sunday conditioning:
Run down block (approx 400 meters)
21 snatch at 95 pounds
Run down block
15 snatch
Run down block
9 snatch

Time - 12:52  felt pretty good about this time. 

Saturday lift:
Deadlift 2-2-2-2
Warm up weights: 225-275-295-315
Wod weights: 325-325-325-325

Saturday conditioning:
AMRAP 8 minutes
10 thruster at 65 lb.
10 situps
10 burpees

4 rounds and 4 thrusters.  Again, felt really good.  Barely rested.  Was going for 3.5 rounds and ended with a little more than 4.

CFFB 072412

...I never want to pull anything ever again.

ASWOD
1x5 deadlift @ 380 (PR; touch n go first 4 reps then my grip slipped)

DWOD6 rounds:
1 minute - 15 KB swings - 2 pd (scaled to 1.5 pd)
1 minute - row - max distance
So 12 min total, score = total distance rowed.

1380m.  Shit hurts.  Gotta get more grit and work through pain better.

CFFB 072312

ASWOD
1RM press (140)
3x5 squat @ 270

DWOD
5 rounds for time:
1 press
1 strict pullup
1 press
3 strict pullups
1 press
5 strict pullups

*presses @ 90% 1RM (125#)

9:47.  Hip movement in the press really made all the difference.  It was blattant on reps when I fucked the form up vs when I had my hips opened up well at the start of the movement.  This was a great exercise in press form.

CFFB 072112

12-9-6-3:
deadlift @ 315
HSPU

19:55.  The HSPU were my limiting factor by far.  Got 6 my first set and it went downhill from there.  Didn't get any better once my core stability was kicked.

Oly

Productive oly day at the DCF

Took 15-20 mins to build up to a 1RM power snatch
1RM power snatch
65-95-125-145-155-165x-125

155 was smooth and I think if I tried 165 a few more times I would have gotten it. Overall pretty happy with the effort since I haven't felt comfortable snatching more than like 115 all year. Worked snatch positions for about 20 mins this past Sun working up to 75lb which really helped. I think I'm going to try to do that about once a week. I warmed up with the bar doing hang snatches and my left wrist wasn't feeling so hot. Did some gymnastics wrist stretch/warmup in the few mins left before class started and wrists felt much better when we got into the snatches during class

15 OTM
2 touch and go power clean
2 front squat
7x155; 8x165

Still need to practice stringing together heavy power cleans but they're slowly feeling better. As with all oly OTM, I'm a big fan cause you can go relatively heavy and feel like you got a solid workout in afterwards but still pay attention to and tweak technique throughout.

Going off the grid tomorrow. If I don't get eaten by a bear in the Colorado backcountry I'll be back in the gym Sun the 29th. Peace.

Craigslist find

This dude in silver spring was selling a lot of weights, which he had bought from a trucking company that had a gym for their truckers, and the truckers never used the gym, so they sold all their equipment (Note: looking for gym closings is key.  Gotta look out for that in the future because it's a firesale).  I was going to pay 90 cents per pound for a pair of 45 pound steel plates.  When I got to the guys house, I've never seen so much random shit in one guy's garage/basement.  The weights were solid and he had a lot of them.  I was gonna get them, then I asked if he had bumper plates that he wanted to sell.  He said yeah, but that he would have to go digging for them.  5 minutes later, after I helped him carry boxes of old playboys from where he thought the bumpers were hidden, he found these old steel 45 pound plates that had a rubber edge around them.  Sweet find.  He said he'd give 'em to me for the same cost as the steel plates even though he knew they were supposed to be more expensive.  Him, calculating out loud what 90% of $90 is: "soooo, 90 percent of 90 is 71.25....".  Me: "I'm pretty happy with this so I'll give you $1 per pound, which is what you originally asked for."  And I was on my way.

Thursday wod:
Skill: snatch

Conditioning:
AMRAP 12 minutes
5 snatch at 75 lb.
10 overhead squats at 75 lb.
40 single unders

6 rounds, 10 overhead squats.  I was pretty happy with this.  Felt like I was sufficiently warmed up prior to the wod, and pushed the intensity.

CFFB 072012

ASWOD
5x3 power clean @ 167.5

DWOD
OTM, 8 min:
2 front squats @ BW+20 (185#)
60 yd shuttle sprint

Kept up with 1 min rounds for the first 4, but the transit time between the weight room and where I was sprinting was hard to keep up with...knocked it down to 1.5 min rounds for the second half of the rounds.

So what do you do for cardio?

10 OTM
20% max rep pullups
Decided to work on strict pullups, did 4 OTM


2 rounds for time:
750m row (~1:55-1:58/500m)
30 burpees (30; 30)
500m run
3 min rest

15:33 - tied my friend who rowed at Harvard sooo yeah pretty happy with that. He was holding 1:43-1:45/500m on the row, the marginal effort I would have had to expend to shave 10-15 seconds off my row was totally worth saving for the burpees and run. Pretty happy with how I paced this, my splits were 6:15 and 6:18.

Saved a dog, did a wod #crossfit

Lift:
Front Squat 2-2-2-2
185-195-215(would've been a new pr, failed on the second rep)-215(failed on first rep)
Conditioning:
Run to a park near by my house (~300 meters)
Do 10 pullups (unbroken)
Run back to my house
30 Push press at 95 lb.
50 situps (unbroken)

On the conditioning, I was running back to my house and saw a dog (thought it was a bear at first) in the middle of the road in front of my house, which is a pretty busy road at rush hour.  Stopped my workout mid-wod and went to save the dog and return it to its dumbass owners who didn't seem to care.  Did the running/pullup portion of the wod a second time and finished the wod for a time of 8:04.

CFFB 071912

ASWOD
3x5 bench press @ 165 (fail: got some help on the final rep)

DWOD
5 rounds:
1 minute max reps KB push press @ 1.5 pd (subbed barbell push press @ 95)
1 minute max reps strict pullups

86 reps total.  Not nice wit it.  Overall a shitty day.  Unhappy.

Need to start posting regularly again

Yesterday:
Ran down street and back (about 200 meters)
20 squat clean at 75 lb.
20 ring pushups
Ran down street and back
20 squat clean at 75 lb.
20 ring pushups
Ran down street and back.
13:27...pussed out on this wod - was supposed to do another round of squat cleans and ring pushups.  Was feeling extremely nauscious pre- and post-workout, either due to the weather or that I had a 101 fever the day before. 

Sunday: Tabata Mashup
kb swings
burpees
rest 1 minute
thrusters at 45 lb.
situps
===> lost track of reps on all movements

Saturday:
Lift: Front squat 2-2-2-2
135-185-195-205 (ties pr)
Conditioning: 21-15-9
Power clean at 135 lb.
Barbell row at 95 lb.
Time: 9:55 (got interrupted by Robin and my landlord twice)

Last Thursday:
Lift: hang power snatch 2-2-2-2-2
95-105-115-125-125
Conditioning: Amrap 10 minutes
10 lunges with 95 lb.
10 pushups
6 rounds and 4 lunges

Wednesday:
Conditioning:
30 sumo deadlift highpulls at 65 lb.
30 burpees
30 snatches at 65 lb.
30 situps
30 thrusters at 65 lb.
Run down street and back (about 200 meters)
13:00

I liked this wod.

2012-07-18 CF (MB)

Skill: Turkish Getups

Metcon:
"Clean Tabata"
Do 8 rounds of 20 seconds on, 10 seconds off on each of these movements, rest for a minute, then move to the next movement. Keep track of the minimum number of rounds you get in each movement. Your overall score is the lowest number of reps times the weight.

I used 65#
Squat Clean 5-5-4-4-4-3-3-3
Thruster 5-5-4-4-4-4-4-4
Front Squat 5-5-5-4-4-4-4-4
Power Clean 5-5-5-5-4-4-4-4

In other news, I've been rocking climbing about once or twice a week and have found that I've degraded a bit in terms of skill level. I'm going to hop back on the periodized training schedule as I saw massive improvement the last time I did that. The only issue with the training schedule is that I don't get much sleep (staying at the climbing gym till 11 or 12, then waking up at 5 for CF). I might have to reduce CF in the morning to make sure I get enough rest.

Ruck

Did 4.19 miles today in a little over 1:20 with 50lb in my pack with a friend who's training for Air Force special forces. It sucked.

CFFB 071712

8 rounds for time:
3 Hang power cleans @ 225 (scaled to 155)
Sprint 50 yds (subbed 100m sprint row)
*rest 45 seconds between rounds (subbed transit times to/from rower/platform)

25:04.  Got 4 rounds @ 155 and realized that was overly ambitious so dropped it down to 135.  I think a lot of that time went to getting strapped on to the rower, walking about, spotting someone on bench, etc.  I went hard enough to be satisfied with that performance.  My hips and ass are toast.

Monday Funday

3 rounds not for time (NFT)
2 rope climbs
20-30 double unders
5-10 kipping HSPU

15 OTM
1 C&J
(155-175-185-190, forget the exact mins)
1 Strict pullup
(1-2-3-4, also forget the exact mins)
Add weight and pullups periodically

Rest 60 min
3 rounds
200m sprint
15 burpee box jumps
90 second rest"

CFFB 071612: 10,000 lbs

Complete 10 rounds for time:
1 Squat @ 365
1 Press @ 180
1 Deadlift @ 455

Grossly overestimated the loads I could handle on this. Didn't take into account how much squat and deadlift would kill me when doing heavy singles back to back on them. Got 1 round at 295/115/385 and then dialed it back to 275/115/365 for 5 rounds. Let my partner go for his rounds, but then gym logistics prevented me from getting back at it. Worked on touch and go deadlifts to make up the remainder of the 5 tons I owed. So basically today was a failure other than a learning experience, gonna sub this one in next time there's a shitty monday workout.  Banging out 3x5 deadlifts @ 315 at a real quick pace did make me feel a little better, though.

In case any of us feel like anything greater than puny weak creatures...John Welbourn did this workout RX'd (obviously since he's the doctor) in 4:17.

2012-07-16 CF (MB)

Hero WOD
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts 225# (scaled to 185#)
12 Pull-ups
24 Double-under (scaled to 72 single unders)

I was cut off at 27 minutes at around 7.5 rounds.

Notes: Used red and blue bands towards the end for pull-ups.

...

2012-07-14 Random (MB)

My gym is expanding beyond crossfit to other types of routines like: circuitfit, martial arts, trx, etc. They had an event on Saturday open to the public which took me through 5 workouts, each lasting around 10 minutes.

The crossfit workout was
6 min AMRAP:
10 box jumps (24")
10 push press (65#)
10 wall balls (14#)
5 burpees

I think I got 3 rounds and change.

The other workouts included TRX training, pushups, random agility work, running, biking, rowing, etc.

Bodyweight Special

3 rounds
30 box jumps 30"
20 burpees (20; 20; 20)

8:55

Missed my third box jump out of 90, took a small chunk out of my shin so needless to say I was a little more timid for the remaining 87. For all but two box jumps I went touch and go off the ground, taking between 0-4 seconds rest at the top. I did all three sets of burpees unbroken, and pretty f ing fast, which I was very happy about, but also makes me think I paced the box jumps too slowly. Though if I did the box jumps a little faster I might have slowed down the burpees and finished in around the same time. Who knows, nice that 20 unbroken burpees is manageable mid workout though.

Assistance Day

CFFB workout today was 8 rounds sled pushing and max reps pushups, so I figured I'd be just as well off doing an assistance day with a focus on pressing and back work.

3x5 bench @ 162.5 (2.5lbs shy of PR)
3x5 pendlay row @ 135 (see video below)
4xME bar dips (20-18-18-17; getting closer to the 4x20 I want)
3x6 barbell shrug @ 225
3x6 DB shrug @ 200
3xME pullups (12-10-8)

I kinda like the idea of sticking another bench day on Saturdays for assistance.  Currently I only bench once a week on Thursdays, so this should work out fine.  For awhile I'm going to use saturday as a strength assistance day, unless the programmed wod really interests me.  Thoughts?

First time doing pendlay rows.  I like em.  My lower back is always sore from squatting or deadlifting, so I'd like to improve that, maybe this'll help.  Thoughts on form?

Gymnastics Oly Sandwich

3 rounds not for time
3-6 muscle ups
20-30 double unders
5-10 HSPU



6 rounds
30s 1 wall walk, AMRAP power snatch 115#
30 s rest
(4-4-4-4-4-5)

3 min rest

6 rounds
30s 1 muscle up, AMRAP hang squat clean 145#
30s rest
(8-4-0-5-5-5)

Challenging but fun - yeah couldn't get a muscle up in the 3rd round of the MU/squat clean set..

CFFB 071312

ASWOD
5x3 power cleans @ 165

DWOD
5 rounds:
30 KB swings in 1 min, 2 pd (scaled to 45lbs)
1 min rest
*For every round you don't complete 30 swings, 1000m penalty row after wod

Went 30-30-30-22-18.  Rowed 1k in ~4 min then the second one after a short break in closer to 5 min.

Thruster Thursday

20 mins to establish 1RM thruster
...205-215x

Really wanted 215 today, blame the missed attempt on not getting 8 hours of sleep in several weeks

For time:

200m run
5 thrusters (60-70% of 1RM) [135#] (5)
10 chest to bar pullups (10)

400m run
10 thrusters [135#] (8; 2)
20 chest to bar pullups (15-5)

800m run
15 thrusters [135#] (5; 5; 5)
30 chest to bar pullups (10; 5; 5; 5; 2; 3)

13:55 - pretty happy with this effort, always a fan of 135# thrusters in a workout, pullups weren't bad, run was slow, obvi.

CFFB 071212

DWOD (this was to be completed first today)

6x60yd sprints with 60 seconds rest in between efforts
("Metcon of the Beast" named wod?)

ASWOD
3x5 bench @ 160
3x5 squat @ 270 (fail: 3 reps and bottomed out on the safety bars, dropped down to 225 and got 2x5)

Going to make a point to go to the other gym on squat days because they have a cage with adjustable safety bars.

Mikey likey.  New goal in life: strength coach for an LFL team.



2012-07-12 CF (MB)

Warmup:
2 rounds of:
20 OHS Squats with PVC pipe
250 m row
20 wall balls (12#)

Skill: Pistols
I did 4 sets of 5 on each leg, using a bench to scale how low I go. Left leg is better than right here, strange.

Metcon:
"Nancy"
5 rounds for time:
400m run
15 overhead squats 95# (scaled to 65#)

Time: 15:53

Notes: My thumbs are still numb from the overhead squats; there's something about the way I hold the bar overhead that tingles my nerves in my fingers.

Tues/Wed

Tues

10 OTM HSPU
25% of max HSPU reps (22/4 --> 5)

4 rounds
21 wall balls 20# (21; 21; 21; 21)
14 toes to bar (14; 14; 10-4; 7-3-4)
7 HSPU (7; 7; 7)

10:30

Happy the HSPU were unbroken given that I did 50 beforehand. Wall balls weren't actually unbroken, but the ball never touched the ground, so that kind of counts. Toes to bar slowed me down a little bit - overall pretty happy, could have probably shaved 30-45 seconds off if I had truly gone unbroken. Hank the tank threw down a 9:03 - ridiculous.

---

Weds

3-3-3-3-3
Weighted ring dip
(30-55-70-85-ran out of time)

4 unbroken C&J (155#)
10 burpees
Rest 2 mins

8:17 - never done touch and go clean AND jerks before, a little tricky but my rounds were pretty consistent across the board. Burpees got slightly slower but c&j's got slightly faster. First round I cleaned, stood, re-dipped then jerked. Later rounds I started jerking from the power clean catch position so I shaved off a few seconds over the 4 reps there. 85# on the ring dips wasn't very hard - I'd like to try 95# next time.

Excited for tomorrows strength (1rm thruster from the rack) and workout (run/thruster/chest to bar pullups).

CFFB 071012

ASWOD
1x5 deadlift @ 375 (belt/chalk; PR)

DWOD
3 rounds:
40 seconds 1 arm 50# DB thruster (subbed 45# KB)
20 seconds rest
40 seconds strict pullups
20 seconds rest
40 seconds 1 arm 28kg KB power snatch (subbed 45# KB)
20 seconds rest
40 seconds mountain climbers
20 seconds rest

225 reps.  Dead.

2012-07-10 CF (MB)

A. Skill - Handstand Pushups
3 sets of (n-1) where n is failure. That is, go until 1 rep before failure.
I did: 11-6-5

B. Metcon
5 rounds for time of:
7 Front Squats* 185# (scaled to 115#)
Run 200ms
14 C2B Pull-ups

** Front squats from the ground

Time: 19:21

The pull-ups were the bottleneck here. I think I chose a good weight for my front squats. One of the coaches mentioned that I keep my legs too far apart during squats. I've always thought I did this because of my abnormal physiology (long legs, shorter torso), but I think I'll do some research to see what's right. Perhaps I'm not activating all of my posterior chain this way.

CFFB 070912

ASWOD

3x5 squat @ 265
3xME HSPU: 6-5-4

DWOD

5 rounds:
100 yd shuttle run
ME 1 min rope climb (subbed towel pullups)

This wod fell apart after 3 rounds. Got 8-6-5 towel pulls. Gotta hit the metcon HARD tomorrow.

weekend wods...training to take down mb

Saturday
Lift: Deadlift
Tempo lift 3 up, 5 hold, 4 down, 0 rest @235 lb.  235 was probably the correct weight on this tempo.  Holds got hard.

Conditioning:
5 rounds
10 thrusters at 95 lb (not 75, bonak)
20 situps
Time - 8:29

Sunday
Skill: Max pullups - 20 (found a bar at the playground near my house that is good for pullups...exciting, indeed.)
Conditioning:
Barbell complex at 85 lb.
5 rounds
10 rows
10 squat cleans
10 push presses
Time - 13:08

Weekend WODS

Saturday

8 OTM
3 pullups 80% of 1RM + bodyweight
[(155# bodyweight + 100# 1RM) x 80% - 155# bodyweight] = 50#
Scaled down to a 40# dumbbell

Partner WOD
AMRAP 12
5 ring rows
5 ring dips
15 double unders

One partner holds 225# deadlift while other is working

16 rounds + 23 reps (combined) - last set of ring rows was tough, holding the deadlift was the hardest part

---

Sunday

2012 CF Games Track Triplet Event
3 rounds
8 split snatch (alternating legs) 115#
7 bar muscle ups
400m run

17:21 - completely botched the first round of bar muscle ups, I wasn't releasing my grip and getting my elbows over the bar so I failed probably 7-10 reps. I think I only failed 1 or 2 in the remaining rounds. Split snatches are awkward, especially with your non dominant leg, and probably look disgusting.

Running

In anticipation of my trip to Colorado (hiking at altitude), I am trying to run a few times a week to increase my aerobic endurance.  I am feeling pretty tired during and after these runs, so I think it's worth spending time trying to improve.

I am logging the total amount of time I run,  stopping my watch whenever I walk. Eventually,  I won't be walking at all, but I don't have the capability to run this long without walking right now.

Here's what I've got so far over the past week:


                minutes
6/30/2012 20
7/4/2012 27
7/7/2012 37

tues-thurs

thursday:
from the ben smith video:
2 clean every 30 seconds for 5 minutes at 145 lb. (ben smith did 235)
1 clean every 20 seconds for 5 minutes at 165 lb. (ben smith did 255)
1 clean every 30 seconds for 5 minutes at 185 lb. (ben smith did 275)
no failed pulls.

wednesday: tabata mayhem
pushups (20s on, 10 off; 8 rounds)
box jumps (20 inch)

Rest 2 min.

thrusters (20s on, 10 off; 8 rounds)
russian kb swings at 1.5 pood

Rest 2 min.
ring rows (20s on, 10 off; 8 rounds)
burpees

80 pushups, 57 box jumps, 48 thrusters, 60 kb swings, 48 ring rows, 25 burpees.  this workout really sucked.  also f*** this dc humid 110 index heat.

tuesday:
lift:
front squat 3-3-3
135, 185, 195 (pr at 3 rep max)
push press 3-3-3
135, 185(fail), 175 (tied pr)
conditioning:
amrap 6 minutes
10 push press at 85 pounds
10 pullups
20 kb swings
rest 2 min. then repeat

2 rounds on first set, on second set, 1 round and 15 kb swings (finished the set to 20 swings)

listening to rudy nielsen right now on cf radio.

CFFB 070612

ASWOD

5x3 power clean @ 162.5

DWOD

Max reps front squat @ 162.5 in 7 min (28)
Max reps strict pullups in 7 min (40)

Pull Push Swing

3 Rounds:
5-8 Front Squats (32×1) 95-125-135#
8-10 DB Floor Press (x131) 45-50-55#
1 Minute Rest Between movements
...
21-15-9
CTB Pullups (21; 5-3-3-2-2; 3-2-2-2)
HR Pushups (21; 15; 9)
KB Swings (32kg/70#) (21; 8-7; 9)

6:17 - Second and third round of CTB pullups were gross - should have done more regular kipping than trying to do butterflies as long as possible. Pretty happy with the kb swings, heavy but manageable. Could have taken 30-45 seconds off my time if I didnt take a dump all over the pullups.

Fran

Fran: a great way to truly understand how much you've been slacking lately.

Fran:
21-15-9
Thrusters 95# (scaled to 75#)
Pull ups

I did the first 30 pull ups with no bands, tore my hand, then switched to a blue band for the rest. Any tips on how to make my hand heal quickly?

Time: 9:24

CFFB 070512

ASWOD

3x5 squat @ 260 (belt; twas tough)
3x5 bench @ 157.5

DWOD

Sprint 100 yds on the minute for 10 min.  (Subbed rowing)

Got 8 rounds and my ass was grass.  Gonna do some ring pushups for assistance work tonight.

America

Fck Yeah.

"Jack"

20 min AMRAP
10 push press 115# (10; 10; 5-5; 5-3-2; 5-5; 5-5;...)
10 box jumps 24"
10 kb swings 1.5p (10...)

10 rounds + 4 reps

Tough workout from the outset, 90+ degree heat didn't help. Struggled with the push presses early cause I wasn't using my legs/hips enough, they were manageable after the 4th round, but still hard. Box jumps sucked, first round was touch and go/unbroken, following rounds not so much. KB swings were all unbroken, and sucked.

Happy 4th of July. America is awesome.

CFFB 070312

ASWOD

3x5 squat @ 255 (275 was gonna be impossible, ate like crap over the weekend)
3x5 press @ 115 (added a backoff set of 8 at 95)

DWOD

6x200m sprint rows, 3:1 rest, :40 on the first 3 or so then it slowed to :44

AMRAP Tues

3 rounds, 1 min rest between movements:
4-7 sumo good mornings 31x1 (75#-95#-125#)
6-8 close grip chin ups x121
40-60s plank hold (50#-60#-70#)

7 min AMRAP
50 double unders (50; 30-20; 9-36-6; 30-20; 20-1)
20 air squats
10 deadlifts 225# (10; 5-5; 5-5;5-5)

4 rounds + 21 reps

Wanted to do all the deadlifts unbroken, hands are still shredded from yesterday so the grip sucked, but if my hands were at 100% I don't think I would have gotten them all unbroken anyways. Maybe 2 sets. Hank the tank got 4 rounds. At 315#. Unbroken deadlifts.

Ripped to shreds

My hands atleast

AMRAP 10
Max unbroken pullups
200m run

97 pullups (25-15-15-10-10-10-12)

saturday

Lift:
front squat 2-2-2-2-2
135, 155, 175, 185, 205(pr)

Conditioning:
6 rounds
60 single unders
20 squats
10 ring rows
time- 10:54

Sunday was the first day since March that I missed a workout, due to heavy boozing at the AT&T National.  Saw Tiger win, at least.  And Kopit blacked out.

Sunday Funday

Hot as a mfer. Started sweating 4 minutes into coaching my first class.

4 rounds:
15 lunges (total, not per leg) 135# (15; 15; 15; 15)
15 box jumps 30"
15 toes to bar (10-5; 8-7; 8-4-3; 8-4-3)

13:23