Weekend/hurricane wods

Tuesday
Burgener Total
Snatch 1 rep
Clean and Jerk 1 rep
Front Squat 1 rep
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 max attempts are allowed.
*Total must be done in the specified order.

On Snatch, I hit 145 (tie pr), 155, and then 165 for a 20 lb. PR.
On Clean and Jerk, I failed to clean at 205, failed the jerk at 195, and barely succeeded at 185 lbs.  At 185 my form was more like a push press.  Until this, I don't think I previously ever did a clean and jerk 1 rep max since I couldn't find it in my log.
On Front Squat, I started at 215, hit 225 (tie PR), and failed at the bottom on 235. 

Monday: rest day

Sunday (pre-hurricane wod)
Complete 3 rounds:
5 deadlifts - 315 lbs. (scaled to 245 lbs.)
Sprint 100 yards
5 deadlifts - 315 lbs. (scaled to 245 lbs.)
Sprint 100 yards
*Rest 45 seconds between efforts
Time - 8:26

OL 121026

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

\\ 80% on my snatch would have been 145, I dropped to 135 to try to focus on technique - ended up failing 4 of the hang snatches anyways, annoying cause I was just being lazy, weight wasn't in my heels so I was losing the weight in front, was only about 10 seconds or so of rest between reps too so this was pretty rough. 80% of the clean and jerk would have been 195, I dropped down to 165 on the first two reps then 185 for the remainder. hi-hang squat cleans are a tough, not much momentum built up in the hi-hang, hit all 10 reps though, except I think the ninth rep where I totally screwed up the clean but picked the bar up again and finished the complex. A lot of people commented on how heavy this was and how they failed a bunch of reps as well.

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20"
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

\\ Went with a 20kg kb, which we now have at the new gym, will use 24kg next time there are kb snatches in a workout. Got 40 reps the first round and 36 the second, kb snatches are starting to feel much better. AMRAP was good, 3 rounds + 12 pushups, really wanted 4 complete rounds but I'll take it. Lateral box jumps were basically unbroken, lunges were 16; 16; 8-8-; 8-8; pushups were unbroken the first round then sets of 6 for the rest. Pushups were definitely the hardest part.

SuperFit Crofton

Competition yesterday had three workouts with the top five (ultimately changed to top ten) advancing to a fourth workout. Had no real expectations going in, was more curious to see where I stood relative to some of the other guys from the gym. Had no clue how I'd stack up with the rest of the competition as I didn't know anyone else other the 5 other DCF guys in the rx division so I told myself I'd be thrilled if I made top 5 to get to the last workout.

First workout:

1 minute of work, 15 seconds of rest of

• muscle ups
• axle cleans 155
• toes to bar
• dumbbell split snatch to lunge 55
• airdyne calories

// Goal for this guy was to pace everything and go balls to the wall on the T2B and air dyne cause you can accumulate a lot more reps in those two than you can with the other movements. Did 9 muscle ups, 9 cleans, 24 T2B, 14 snatches, 25 calories. Didn't redline anything except the T2B and airdyne, actually didn't even do 60s of work for the other three movements. Came in 5th on the workout, was pretty thrilled with the result considering I had no idea what to expect.

Second Workout:

5 minute AMRAP:

• 10 Front squats 135
• 15 Chest to bar pull-ups 
• 10 front squats 185
• 15 Chest to Bar pull-ups 
• Max front squats 235

// Goal with this guy was to take my sweet ass time through the second set of 15 C2B and be as fresh as possible going into the 235. Weights were cleaned from the floor so that made it a shitload harder. Got 9 reps at 235, a set of 6 and a set of 3. Came in 7th on this WOD, I think I was 4th or 5th overall after this workout. 

Third workout:

12 minute amrap of

• 15 KB swings 70lb
• 10 burpees
• run short length (~ 20 meters)
• 15 KB swings
• 10 burpees
• run long length (~ 50 meters)

// This workout blew ass, goal was to pick a steady pace from the start and stick to it. Felt like I was getting lapped cause I was going so slowly but I think I caught up with a bunch of people cause I basically kept the same pace throughout. Got through 3 rounds and 11 swings. After the workout I figured I'd be happy with a top 10 finish on the workout cause I didn't think I did very well. Ended up coming in 10th so that's sweet. Was in 4th overall after the third workout so I guess I accomplished my goal of making top 5 to make it to the last workout, though they announced during the third workout that the top 10 would make it to the final workout.

Fourth workout:

10 min time cap

Isabel
30 snatches 135

75 double unders

Diane
21-15-9
Deadlifts 225
HSPU

75 double unders

\\ Never done Isabel before so this was interesting. And last time I did Diane it took me like 12 minutes haha. So goal for this guy was to survive Isabel and get through as much of Diane as possible, I knew there was no way I would finish the workout. They did the last workout in two heats, I went in the final heat and no one in the first heat came close to finishing. Started Isabel off with 3 touch and go, then 2 touch and go, then 25 singles haha. Again I was trying to keep a steady pace on the snatches and just get through them so I was destroyed by the time I had to do HSPU. Had trouble starting the double unders initially, then did a few sets of 20-25. Was pretty beat by the time I got to the deadlifts, did the round of 21 in three sets of 7. Then took forever to do the 21 HSPU cause one I was tired and two I got no repped probably 15 times for having my feet come off the wall. Squeezed in 3 deadlifts after that before time was up.

Wish I got through more of Diane than I did but oh well, ended up coming in 14th on the workout, which kind of sucks but I figured I'd have to do something remarkable to come in top 5 or so considering all the guys that made the last workout were like 6' and 200lb. Ended up in 6th place overall after the final workout. Would have liked top 5 but I'm still happy with the result and the way things went. I only worked out for a total of 32 minutes yesterday but it was definitely a long ass day. Did more mobility in one day than I probably have in the last 3 months. Also having to warm up 4 different times is annoying. Anyways, happy I competed, nice to see where I stand against other DCF guys and random dudes from other gyms. I don't think I have any glaring weaknesses but there are certain things like HSPU and MU I definitely need more work on.

Looking forward to the next few months of training leading up to next year's Open. My goal for the open is top 100 in the Mid Atlantic.

CFFB 102612

100 banded good mornings (5x20, used orange elite FTS band)
100 pullups (10x10, first 50 strict for the most part)

Didn't do this for time.  Don't think it was meant to be.

OL 121023

Combination of being beat from the previous two days and probably needing to taper in preparation for Saturday's competition, I only did the clean and jerks for the workout. Skipped the rest of the barbell gymnastics, strength, and conditioning.

Clean and jerk - percentages off 245 1RM

2x2 70% 170#
2x2 80% 195#
3x1 90% 220#
1x1 95% 245#
4x1 85% 210#

60-90s rest for sets through 95%, 30s rest for last 4 sets at 85%

3x1 at 90% then 1x1 at 95% was pretty mfing hard with only 90s rest, yeah I took all mfing 90s. Maybe do some mobility tonight.

CFFB 102512: Russian Stim 2.0

ASWOD

3x5 bench @ 165

Accessory

4xME dips (16-16-15-14)
3x5 Inclined DB press @ 55#

DWOD

Skipped "Russian Stim 2.0" in favor of additional pushing work.  Might do this on thursdays and maybe try to squeeze one more uber pushing day in per week, to see how my bench numbers respond.

3 rounds:

2 Squats @ 88% of 1 RM

Rest 3-4 minutes
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps

*Rest 4-5 minutes between rounds

CFFB 10.24.12 (AK)

Amateur Strength WOD
Deadlift 5RM at 215 lbs. (add 10 lbs. to last workout, 205 lbs.)

DWOD
Complete 3 rounds:
10 one arm KB Power Snatches - 2pood (subbed 1.5 pood [failed], then subbed one-armed kb swings)
5 handstand pushups (subbed ring push-ups; note: haven't tried handstand pushups in awhile...don't have a great place to do them at outside at home --> no flat, sturdy wall to do them against)
10 one arm kb power snatches (subbed kb swings)
5 handstand pushups (subbed ring push-ups)

Time: 4:28  this night of training falls in the "meh" category.  left feeling uninspired.

On a positive note: my work gym has a bench press and a row machine, so on Fridays when CFFB prescribes bench press 3x5, I'll be able to do it for reals from now on for a low low cost of $7.  Tomorrow I'll find out what my starting weight is on bench.

superfit workouts announced

WOD 1 “Gangam Style”
1 minute of work, 15 seconds of rest of

• muscle ups (can do C2B pullups for .1 points)
• axle cleans (135/95, 95/65)
• toes to bar
• dumbbell split snatch to lunge (55/35, 35/25)
• airdyne calories (counts twice)

Each component of this WOD will be scored individually, and the total score from WOD1 will count the same as any other individual WOD.

WOD 2 “Big and Garrett”
5 minute AMRAP:

• 10 Front squats (135/95, 95/65)
• 15 Chest to bar Pullups (scaled does regular pullups)
• 10 front squats (185/115, 115/85)
• 15 Chest to Bar Pullups (scaled does regular pullups)
• Max front squats (235/135, 135,115)

WOD 3 “Gotta Run”
12 minute amrap of

• 15 KB swings (70/53, 53/35)
• 10 burpees
• run short length (~ 20 meters)
• 15 KB swings
• 10 burpees
• run long length (~ 50 meters)

WOD 4 “Isaine Pain”
top 5 from each division do

• Isabel (30 snatches @ 135/95, 95/65)
• 75 double unders (50 for scaled)
• Diane (21-15-9 deadlfits/handstand pushups, 225/135, 135/95)
• 75/50 double unders (50 for scaled)

and this is why we train functional movements

http://www.youtube.com/watch?v=yHVTKbvfpiQ&feature=em-uploademail-new&noredirect=1

...so we can build out location to train functional movements

OL 121022

BBG

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

\\ worked off 175 1RM rather than actual 180 in an attempt to get more quality reps in, ended up failing 1 rep at 90% and both reps at 95% anyways...both missies were in front because I wasn't patient enough and jumped too early

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. 2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

\\ snatch first-pulls at 205, behind neck push press at 154, both weights challenging but manageable

Skill

10 minutes free-standing Handstand practice.

\\ making progress - i can get a few steps in probably 30-40% of the time i kick up now, a nice side effect is i can hang out in a free standing handstand for a few seconds at a time pretty consistently now

Conditioning

50 KB Swings 32/24kg
-then-
3 rounds of:
50' HS Walk (scaled to 12' ha)
15 T2B
-then-
30 KB Swings 32/24kg

\\ 11:38, I scaled the HS walk so I'd finish the workout in the 12-14 min time frame. KB swings were hard but not soul crushing, did 5x10 for the first 50. T2B were ok, 10-5; 7-8; 7-8. Pretty happy to have done HS walks in a workout even if it was only 3x12'. Last 30 kb swings were ok, should have sacked up and done it in like 2 sets rather than 5-5-7-7-6.

5/3/1 cycle 3 week 3: bench + OLY

Found my 1rm in bench today since my 265 at the competition was paused.

245 x 1
265 x 1
275 x 1
285 -> failed

Pretty happy with the result.  Almost at a 1.5 bw bench!

Then:
bench 135 5x10
chins 5x10

Starting next week, I'll be focusing primarily on olympic weightlifting.  The coach I mentioned (heretofore known as Bram) is trying to basically start an oly team.  My coworker (heretofore known as Jeff) and I will be the first members.  Our plan is to do 3 times a week of oly training with Bram, and 1-2 sessions of strength training on my own since the amount of weight i will be handling at first won't affect my recovery really.

I'm super excited about this; we have a target oly meet in March.  Hopefully I'll have some reasonable numbers by then!  By the way I'm also gonna do a powerlifting meet in february, in Selma AL (mostly because my friend from high school is going to compete, and it gives me a reason to chill at home for a bit.  This guy squats and deadlifts 600, and benches 360ish?  at 210).

Second week of CFFB

Amateur Strength WOD
Squat 3x5 at 170 lbs. (add 5 lbs to last workout)
Press 3x5 at 97.5 lbs. (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds: (ran out of time and only did 3 rounds)
20 45 lbs. Barbell Overhead Step ups 20in. box (no box around, subbed lunges)
20 Evil Wheels
Max Rep Strict Pullups
Rest 60 seconds between rounds

Total pullups for 3 rounds: 13 -->disappointing, but the overhead bar lunges/evil wheels really fatigued my upper body.

OL 121020

BBG:
15 min to establish a 1RM snatch
15 min to establish a 1RM clean and jerk
\\ Snatches were 145-160-175-180-185x, form isn't spot on, jumping a little bit early so I'm hoping after drilling some lighter weights for another month or so I can hit 190+. Clean and jerks were 175-200-225-240-245, jerks need some work, back foot is way too shallow so I'm not getting as deep as I could be, which also means I should be able to jerk a whole lot more if I drill some technique. 245 clean felt good, better than the 240 actually, I think my max clean is around 250, still room for improvement on the technique there too. Some lifts below (embedding is being dumb):

http://www.youtube.com/watch?v=rX-DmeXq5RE&feature=g-upl

Strength:
Front squat
2x5 80%
2x3 85%
2x2 90%
2x1 90%
2 min rest between sets
\\ Haven't maxed out my front squat in like 6 months so I pulled 290 out of my ass, I think it was a reasonable estimate. Got up to 260 on the 90%, pretty heavy. CNS was pretty much destroyed after the oly lifting and these squats.

Conditioning:
7 min AMRAP
7 bar muscle ups
30 double unders
\\ 5 rounds + 1 MU - wasn't sure what to expect going into this one, I figured 7 rounds would be really really really good, basically wanted to keep moving the entire time. Didn't fail any bar MU's which I'm happy with - did the first set as doubles and singles, did two middle sets at 4-3, then the remaining sets at 3-2-2. Double unders were unbroken except for one set which I had to split in two. Fun workout to do after all the heavy lifting beforehand.

I was considering doing some double days leading up to the competition on Sat, which will probably have 3+ workouts. I've quickly realized that the volume I get from these workouts (generally 60-90 min long) should be more than enough training for whatever they throw out on Saturday.

Decent piece on a former world record Westside lifter turned CrossFit athlete:
http://journal.crossfit.com/2012/10/from-strongest-to-fittestpart-1.tpl

2012-10-24 SS Week 4ish (MB)

After getting a 5-4-5 rep at 215, I took a week off and started back at 195. I asked most of you for a form check, and it sounds like I'm doing fine in that department. As Yang said, I just "need more muscle in my legs."

Progress over the past 2 weeks:
Squats: 215 (5-4-5), 205, 195, 200, 205
Press: 120, 120, 125 (5-5-4)
Bench: 170, 175
Deadlift: 280, 285


I failed on the last rep of the last set onmy press today. Definitely feel weaker when I workout in the mornings.

2012-10-24 Track Club (MB)

Tempo Run
4 miles where miles 1 and 3 are at 50% and miles 2 and 4 are at 80%

This felt like a good way to build endurance.

CFFB 102312

Coming off a mini-deload, missed Friday and Saturday and Monday, more or less due to a midterm and general lethargy/apathy/tail-slaying.  Back at it today:

ASWOD
5RM deadlift @ 405 (fail: turned it into 3-2; time for a reset)

DWOD
3 rounds:
10 KB snatches @ 45 lbs  (RT)
5 HSPU
10 KB snatches @ 45 lbs (LT)
5 HSPU

11:16.  Should've gotten sub 10.  Next time.  All but last set HSPU unbroken which was sweet.

Over the weekend

Sunday DWOD:

As many rounds as possible in 10 minutes:
3 push press (use between 175-225 lbs.; I used 135 lbs.)
5 ball slams (use between 40-60 pounds; I subbed deadlift high pulls w/ a kettlebell)

10 rounds and 2 push press

Saturday:
Amateur Strength WOD: Bench 3x5 (I subbed 3x15 plyo pushups)

DWOD: Russian Stim
Complete 3 rounds:
2 squats at 85% of 1 RM (used 230 lbs. based on 1rm of 275 lbs.)
Rest 2-3 minutes
2 squats at 85% of 1 RM
Rest 2-3 minutes
8 power cleans at 80% of 1 RM (used 160 lbs. based on a 1rm of 205 lbs.)
30 second rest between reps
Rest 2-3 minutes
8 power cleans at 80% of 1 RM
Rest 3-4 minutes between rounds

Squats were the easiest part of this workout.  Power cleans were challenging but I didn't have any failed reps. 

121019

Did this yesterday. Rest day/mobility today. Working out Tues/Weds/Thurs. Rest day/mobility Fri. Competition Sat.

BBG
1) 1 power snatch + 1 hang squat snatch @80% 1RM power snatch every :30 for 10 reps
\\ 125#, worked off 155# 1RM, missed the hang squat snatch in the 6th rep, annoying cause I just got lazy

- 2 min rest -

2) 1 power clean + 1 hang squat clean + 1 push jerk @80% 1RM power clean and push jerk every :40 for 10 reps
\\ 170#, worked off 210# 1RM

Conditioning
3 rounds for time
10 kb snatch + overhead lunge (R arm, L leg) 24kg
10 kb snatch + overhead lungh (L arm, R leg) 24kg
20 lateral burpee over the box jumps 20"
30 jumping squats 45#

\\ 14:32, pussed out and scaled the kb to the women's weight (16kg) cause I wanted to go unbroken, definitely wouldnt have gone unbroken with 24kg but maybe should have sacked up and just done it? Later burpees over the box were hard as shit, lateral box jumps are definitely harder than front facing. Jumping air squats with 45#? Brutal. Most I did unbroken was 10 or 15.

This bar speed is insane

http://www.youtube.com/watch?v=mYQVcw0PY6M&feature=player_embedded#!

PL Deadlift videos

192.5kg (424lbs):
http://youtu.be/zx7PLfj_gs4

200kg (440lbs) failed due to "hitching":
http://youtu.be/rJZq9F90DCk

200kg (440lbs):
http://youtu.be/ulpTN55Ie5g

PL Bench Videos

110kg (242.5lb):
http://youtu.be/QZRTw_JgqGs

115kg (253.5lb):
http://youtu.be/nVkFOkRcfzw

120kg (264.5lb):
http://youtu.be/FXi66DuyI-E

5/3/1 cycle 3 week 2: squat

squat:
270 x 3
310 x 3
345 x max -> got 10.

Theo 1rm of 460.  Could have had 11 but the bar was slipping off my back near the end.

Accessory:
squat 195 x 5 x 10
hamstring machine 95lbs x 5 x 15

5/3/1 cycle 3 week 2: Bench

Bench:
165 x 3
190 x 3
215 x max -> got 13.

Theo 1rm of 308.  Bench continues to improve.

Accessory:
Bench 120 5x10
Chins: 5x10

OL 121016

BB Gymnastics
1) Clean and Jerk (worked off 235# 1RM): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. (145#)
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. (95#)

Strength
High Bar Back Squat (worked off 320# 1RM): 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1

18:11 (1:53, 1:56, 2:04, 2:10, 2:05)

Took an hour and 45 mins to finish all of this, shitload of volume. Got a one day competition coming up in a week (SuperFit Crofton), another solid week of this programming and I should be in decent shape. Workouts will be announced Thurs, should be interesting. 

--Edit--

Did the conditioning unbroken, pretty happy with that, starting to realize if you have 20 or fewer reps of wall balls in a workout you're a pussy if you drop the ball, they're basically explosive front squats with a 20# ball. Gotta get better at running though, some guys posting times on the OL site were doing 1:40-1:50 splits.

CFFB 101812: "Russian Stim"

DWOD (did it first so I could hog two bars)

3 rounds:
2 squats @ 85% 1RM (300)
2-3 min rest
2 squats @ 85%
2-3 min rest
8 power cleans @ 80% 1RM (155)
2-3 min rest
8 power cleans @ 80%
3-4 min rest

Dropped the PC's down to 135 after round 1.  Finished all reps.  Took so long though that I didn't have time to bench.  Mad pushups coming tonight as pennance.  This felt like the hardest workout in awhile.  Don't know why.  A couple of the PC reps in round 2 I think I hit the form good, and they just felt easy and the bar was zoomin'.  Then my p-chain got so exhausted that things got even uglier than usual.

CFFB 10.17.12 (AK)

Amateur Strength WOD:
Deadlift 5 RM.  Starting weight, moving forward, is 205 lbs.

DWOD:
Complete 5 rounds:
30 seconds - Max Hang DB Power Cleans and Push Press - 50 lbs. (scaled and substituted 85 lb. barbell)
Rest 30 seconds
30 seconds - Max Reps Weighted Pullups - 50 lbs. (don't have a way to do weighted pullups, I ordered a belt for this.  Did strict pullups instead.)
Rest 30 seconds
30 seconds - Max Reps Burpees
Rest 90 seconds

Post total reps: 125
On every round, I got 9/10 cleans and presses, approximately 7-9 pullups, and 8-10 burpees. 
Round by round breakdown was: 25, 27, 24, 24, 25

CFFB 10.16.12 (AK)

I'm jumping on the Crossfit Football/ strength training bandwagon.  Re-read Yang's post from earlier this year on starting strength and found it really helpful. 

Amateur SWOD
Squat 3x5 at 165 lbs.
Press 3x5 at 95 lbs.

At these weights I felt like bar speed started to slow down (assuming that's the way to determine what my starting weights should be). 

DWOD
Complete:
4 x 2 Max Height Box Jumps (found a decently high wall at the park and used that for my jumps)
then complete the following sprints:
2 x 20 Yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
4 x 30 Yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Yard Flying Starts (rest 30 seconds between efforts)

*DWOD was performed before the SWOD

5/3/1 cycle 3 week 2: press and DL

Press:
110 x 3
125 x 3
140 x max -> got 8.

Theo 1rm of 177.  Getting better, although I felt like I was kinda bouncing the weight at the bottom.

Assistance:
Press 80 5x10

DL:
Saw the coach I've been working with.  He suggested I deload my DL like mad, and just do sets of 2 in order to practice good form.  The sets of 2 are so that I don't fatigue these new muscles I'd be using.  My goal is to keep my back absolutely straight, and to actually use my glutes/hamstrings.  After 4 sets of 2, I'm supposed to do some RDLs (Romanian deadlifts) in order to reinforce form and work the underused muscles more.

I felt like I was doing the lift better today.  When I got to the RDLs though, my back tweak (it's been around for a few months now) hurt like mad.  I think I should really get this taken care of before I do any more heavy deadlifting.

2012-10-16 Track Club (MB)

Time Trial Day

1 mile - Time: 6min 9sec
(rest 4 minutes)
800m - Time: 3min
(rest 3 minutes)
600m - Time: 2min 8 sec
(rest 2 minutes)
400m - Time: 1min 17sec
(rest 1 minute)
200m - Time: 28sec

PR'd the shit out of my mile time. Granted, I haven't tested it in a long time. Still, I think I can get sub 6min there given how much I had left in the tank in the plast 200m or so.

CFFB 101612

ASWOD
5RM deadlift @ 405 (fail: 4.5 reps, so pissed, I think I failed because I forgot to put the new Dethklok album on my phone this morning...Dethalbum III, featuring the hit single first track "I Ejaculate Fire"...that for sure would have allowed me to summon the demons for that last rep...fuck)

DWOD
5 rounds:
30 seconds ME 2 arm DB hang clean to push press 50 lbs (scaled to 30 lbs)
30 seconds rest
30 seconds ME strict pullups + 50 lbs (scaled to +30 lbs)
30 seconds rest
30 seconds ME burpees
1m30s  rest

Got 116 reps.  Was surprised/pleased with how I did on the pullups, averaged maybe 6/round.

Liftin'!

Strength
3x5 squat @ 300 (fail sort of: audibled to 5x3)
3x5 press @ 130 (fail: 4-4-3, push pressed the missed reps)

Conditioning
Ran out of time and bailed.  The squatting took me close to an hour.

Thinking ahead to bench press on Thursday...if I can't press 180 and I'm due for a reset, I'm thinking of doing all benching with pauses in the hole.  Bill starr advocates this, and now might be a good time to incorporate it.  Thoughts?

PL meet squats

I can't figure out how to embed so I'm just gonna paste the links:

185kg:
http://www.youtube.com/watch?v=_TGVgD6ZUsY

195kg (red lighted because I didn't listen to judge's rack command)
http://www.youtube.com/watch?v=tG36ONKOTuY

200kg:
http://www.youtube.com/watch?v=xdf11y068jg

5/3/1 Cycle 3: Press, DL, Bench, Squat

Started 5/3/1 back up with the 1rms I got from the meet.

Press:
95 x 5
110 x 5
125 x max -> got 10.  My press just doesn't want to improve. Theo 1rm of 167

DL:
so my form sucks.  Big time.  I basically just worked on form the entire time.

Bench:
155 x 5
180 x 5
205 x max -> got 14.  Theo 1rm of 300.  Pretty happy with this one.  Again, I find evidence that 5/3/1 has helped my bench the most...

Squat:
250 x 5
290 x 5
325 x max -> got 14.  Theo 1rm of 476.  This wasn't too bad either.

In conclusion, my DL and press are in the shitter, but bench and squat are progressing nicely.

CFFB 101212

ASWOD

3xME chins (PR: 15-13-13)

DWOD
10, 9, 8, ... , 2, 1
Dips
Ball slams (subbed GHD situps)
+ 20 yard Farmers walk as heavy as possible after each round (subbed 2x25lb plate pinch walk)

Wanted to get some grip work in and also be gentle with my knee which  I tweaked a little yesterday squatting, so that's why I subbed in the plate carry's.  14:04.  Didn't take any breaks, which I usually do.  So that's sweet I guess.

So in an effort to be as awesome as yang, and also because his posts made the experience seem quite positive, I signed up for a powerlifting meet and ordered a singlet.  Then was informed 2 days later that the event had filled up.  Unfortunate, I was getting sooooo amped because it's only 4 weeks off.  So, I'm on the prowl for another meet to enter, and the singlet will be ready.  I'll probably just wear it around the house on sundays.

Lifting sucks because I barely fit into my lederhosen anymore, and I get free beers at this Oktoberfest thing tomorrow if I rock lederhosen.

Deadlift day

Morning: 20 minutes.  Run 30 seconds, rest 30 seconds

Night:
6 rounds of 3 minute intervals.
5 deadlifts at 235 lbs., then sprint down block and back (approx 250-300 meters) - rest remainder of 3 minute interval.

My splits for the deadlift/sprint were: 1:35, 1:30, 1:28, 1:28, 1:32, 1:24. 

CFFB 101112

Not a good day, been working 16 hour days and missing meals the past couple of days. It shows:

3x5 bench @ 180 (fail: 5-4-3)
3x5 squat @ 300 (fail: 3-3-1)

Squat felt soooo heavy. Back at it tomorrow...gonna pound food.

USPLA squat

Strength: Press day
Based on 5RM of strict press (125) - 2 rounds: 1, 2, 3, 4 reps at 125 lbs.

Conditioning:
Run to park (approx. quarter mile)
10 pullups
Run home
30 Push Press at 95 lbs.
50 Situps

Time - 7:08

I did this workout July 18, 2012; time then, was 8:04.  Beat it by almost a full minute.  I broke up Push Presses as 20, 6, and 4 reps; definitely took less rest time between sets.  I also had to put gloves on when I got to the Push Presses because I've cut up my hands pretty badly from snatches and cleans in the past week, so I could've saved even more time.  Also, when I got to the park it was pitch black, so I slowed down on the run just a little. 

OL 121010

Did this Weds

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

135-115-115-115-135-135-145

First time lifting off of boxes, a lot of fun, took a little getting used to, reps got a lot better as I went along. 

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

175-175-185-185-195-205-205

Again, felt weird at first but got much better with subsequent reps. Looking forward to doing a lot more work off the blocks. 

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec. (45-45-50)
1b) 3X15 Reverse Hypers – heavy, rest 30 sec. (0-10-20)
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec. (95-95-95)
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec. (4-3-2)

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

This was incredibly challenging, especially with 30s rest between movements. BB step ups were grueling, tough on the shoulders keeping the bar in the front rack for that long, still blow ass at muscle ups.

OL 121009

Did this on Tues

BB Gymnastics

Based on 235 C&J

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. (135lb)
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. (85lb)

Strength

Based on 320 1RM

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

9:20

BB gymnastics were fun, squats were hard as shit, conditioning was a nice way to cap off the night. Love this programming. 

Back from vacay - first week of Froning Programming

I'm back from 6 nights of non-stop alcohol and 8 meals per day w/ dessert at breakfast, lunch, and both dinners.  Bermuda was great.  While on the beach and looking at the ocean, I did two wods...really fun.  Worked-out ~4 times while on the cruise.

Back to training in my driveway...

I've decided to experiment w/ the strength training program that Rich Froning Jr. goes by (or at least this is what he says he went by in the lead-up to the cf games last year; granted, Froning works out all day long so I'm not trying to say that by doing this I am doing exactly what Froning does to train - I'm just trying to mimic him to the best of my knowledge of what his programming is like because...why the hell not...he's Rich Froning).  His schedule for strength is as follows:
Monday: Squat
Tuesday: Press
Wednesday: Deadlift
Thursday: Press
Friday: Squat
Throughout the week: Clean heavy twice, Snatch heavy twice.

My workout week begins on Tuesday and ends on Sunday; so: Squat Tuesday, Press Wednesday, Deadlift Thursday, Press Saturday, Squat Sunday, and clean/snatch throughout the week when I'm feeling good. 

It's on the high-end as far as volume goes, especially trying to throw in cleans and snatches two times per week, and still doing metcons (Froning makes up metcons as he goes, he doesn't plan them out for the week...I'm gonna do the same and try to hit a metcon which focuses on a lighter weight of the lift that I did on that particular day; I'll call on crossfitbethesda; crossfit mainsite; crossfit mayhem; cffb and other cf sites to devise metcons and keep me on my toes).  As far as addressing my volume concerns, I figure if I program something like "3 squat cleans every minute on the minute at 115 lbs. for 15 minutes" then I'm 1 out of 2 for the weekly cleans, and I've satisfied my squat for the day.  I'm not sure if that's how Froning tallies it, but that's how I'm gonna count it. 

Tuesday
Morning wod - 20 minutes. Run 30 seconds, Walk 30 seconds (oh yeah, Froning does a lot of interval rowing/running/airdyne).
Night wod (strength) - 3 squat cleans at 115 lbs. on the minute for 15 minutes (squat cleans satisfy 1 of 2 heavy cleans for the week, and my squat for the day)
then...
AMRAP 8 minutes
5 squat cleans at 95 lbs.
10 pushups
15 double unders  (really slowed me down)
total - 2 rounds and 11 double unders
note: didn't really care that the double unders slowed me down so much because the 15 minutes of squat cleans were a good enough workout on their own.  I really love the "every minute on the minute" type-wod for lifts.

2012-10-09 Track Club (MB)

8 rounds of 200m sprints on 2 minute intervals.

Times: I ran them pretty fast.

It was hard. Definitely fell lactic acid build up more than usual. Byproduct of SS?

CFFB 100912

ASWOD
5RM deadlift @ 400
3xME pullups (14-11-10)

DWOD
Find best 50 yd sprint (subbed 100 m row)

17.3, 17.2, 17.3.  2-3 min rest between efforts.

USPLA San Jose Open Meet Report

I went to my first powerlifting meet on Sunday, and it was an awesome experience.

Meet Prep:

I wrote a few times about this, but I basically ran 5/3/1 for 2 cycles, hit my openers one week out, and did 3 very light workouts that were basically warmups.  The week before, my weight hovered around 191-193.  The night before I ate a ton of carbs.

Weigh-in:

Weigh-in started at 7 and ended at 8:30.  San Jose is about an hour and a half from SF downtown, so I got up at 6am, and my friend who was also doing the meet picked me up at 6:30.  It turns out I might have overdone it with the carb loading, because I weighed 196.2.  A little too close for comfort since I was only 1.8lbs away from the 198 cutoff :)  We then figured out rack heights, and submitted our openers.  I was going to do 185kg squat, 110kg bench, 192.5kg deadlift (408,242,425).

Squat:

They divided us into three flights.  Flight one was women + lightweights; flight two was middleweights (75kg to 90kg), and flight three was the heavyweights.  My opener was relatively high, so I was near the end of the second flight.

My warmups were as follows: bar x 2 x 10, 135 x 5, 225 x 4, 315 x 3, 365 x 1.  The weight felt pretty light.

185kg went up pretty fast, so I called for 195kg for my second attempt (430).  My PR is 425 back in May (June?).  This one also went up pretty fast, but I FORGOT THE DAMN RACK COMMAND SO IT WAS RED LIGHTED GRRRRRR.  Since it felt pretty light asked for 200 for my third attempt (440).  I didn't groove this one right, and it felt kinda weird out of the bottom, so I got stuck.  I was also retarded because I bailed the bar, and basically let the 3 spotters take the full 440lbs.  It's hard to break habit since I've been bailing that way in the gym for a year and a half, but yeah it was kinda scary.  Definitely have to remember that in the future.

Overall, I was pretty disappointed.  I should have had 195, and possibly the 200.

Bench:

I think 5/3/1 helped me the most on bench, because I think I underestimated what I could do.  I would have been happy with something like a 250 bench, but my first attempt at 110kg (242) felt very easy, even though it was paused.  I asked for 115 for attempt 2.  That also went up very easy.  I then asked for 120 for attempt 3, which, again, was pretty easy.  I also listened to all the commands so i was 3/3 in bench.  I think I could have had 125 for sure.  130 is possible, maybe.

Deadlift:

192.5 felt pretty good, so I asked for 200 for my second attempt.  I didn't set up very well for this one, so the weight ended up in front of me.  In order to bring it back in, I put my knees under it instinctively, which is called "hitching" and red lighted the lift.  I tried again for attempt 3, took better care to set up correctly, and got 200.

I ended up with a 505kg total, or 1113lbs.  which means I hit my target of 1100.  I definitely left 20-30lbs on the bar for squat and 10-20 for bench.  1150 was definitely possible.

I ended up 2nd in my weight class out of 3, and was only 3 wilks pts away from 1st.  If I hadn't jumped the gun on the 195 squat, I would have had first :(

Overall, the meet was an awesome experience, and I'm definitely going to do another one in a few months.  My short term goal is to fix my shitty technique and get a 1200 total, and my longer term goal is to become a class 2 lifter: http://www.usapowerlifting.com/lifterscorner/ipfclass.shtml  I'm currently barely class 3.

So I took video of all of my lifts.  I'll probably make a separate post for each lift, and post my videos for critique :)

Letting it Rain in South Beach

Dropped by Reebok Crossfit Miami Beach today. Some pretty good scenery in the gym.

5x5 hang squat clean
Worked up to 185, felt easy, probably would have maxed out at 200.

WOD:
21 deadlifts 185lb
200m run
21 knees to elbow
200m run
18 deadlifts
200m run
18 knees to elbow
200m run
15 deadlifts
200m run
15 knees to elbow

8:45

Deadlifts (21; 18; 15)
Knees to elbow (21; 13-5; 10-3-2)

Limiting factor on the knees to elbow was grip strength/forearms being on fire/being a vag. I was shooting for sub 10:00 so happy with the time. I've beat every other score on the board both times I've worked out down here. In conclusion, two months of dedicated strength training was awesome, definitely paying dividends. Conditioning will come back but metcons don't even feel that taxing at the moment.

Doing Outlaw Tues and Weds then gotta travel for a week.

Gym's closed today :(

3x5 press @ 127.5 (PR tie, easy)
3x8 press @ 95 (backoff)

Gonna crush deadlift 5RM PR attempt tomorrow since I didn't squat today.  Gonna lounge around and hit some mobility stuff hard today since the workout was so abridged.

Crossfit Militia

Dropped into a gym in Ft Lauderdale today with 5 other guys/girls from DC.

5x5 power snatch (touch and go)
Worked up to 135, pretty happy with that, need to tweak some things but I've never done 135 touch and go before so that's nice.

WOD:

6 min
800m run
AMRAP burpee box jumps 24"

Rest 2 min

5 min
400m run
AMRAP kb swings 70#

Rest 2 min
400m run
AMRAP goblet squats 70#

33+43+41 reps

Good wod to work on pacing, challenging with the heavy kb, never done goblet squats that heavy before.

CFFB 100512

ASWOD
5x3 power clean @ 175

I think I should drop down to the 150 neighborhood and hammer form, because my shit is ugly this heavy.  Should have copped a video today.

DWOD
10 rounds for time:
10 true pushups (subbed standard pushups)
10 supine ring pullups (subbed 5 strict pullups/chinups)
10 banded good mornings (subbed 5 explosive GHD hip extensions)

15:28.

CFFB 100412

Was excited to go for a squat PR tie today, but noooooo...they put the squats in the DWOD...

ASWOD
3x5 bench @ 175

DWOD8 rounds for time:
3 squats @ 70% 1RM (used 225)
10 yd fly start sprint (subbed 5 burpees)
6 dips

14:05.  Was kinda disappointed with this time, but I guess I can live with a 1:40/round split.  Something clicked and the last couple squat triples felt fucking rock solid with sweet bar speed.  If I can add 75 lbs and do some squats that feel as mechanically sound as those, I'd be ecstatic.

Oh yeah, saw my bro as I was clearing the bar.  He was getting down on some shrugs so I joined him:

3x10 (duh, brah) shrugs @ 275, bro.

Fran

21-15-9
Thrusters 95lb (21; 15; 5-4)
Pull-ups (21; 15; 3-3-1-1-1)

3:30 (PR)

Wanted to test Fran before I started conditioning again to see how I would fare after strength training with little conditioning for 7 weeks. Beat my last time when I did it at my level one cert in April by 5 seconds. First two rounds were tough but manageable. Last round was ugly as shit. Seriously, three singles to finish the pull-ups? Honestly the limiting factor on the last set of pull-ups was my grip. Hands were slipping so my forearms were shot. I think if I chalked up before the last set of pull-ups I would have done them unbroken. Interestingly I never got to the point cardiovasularly where I felt like I couldn't go anymore, definitely just passed out not doing the last set of thrusters unbroken.

SS B

Last day of SS for now (due to travel over the next few weeks and potential lack of consistent access to a squat rack while travelling).

Front squat 242 3x5 (Guessing my 5RM is around 260, maybe a shade under)
Bench press 201 3x5 (Last rep on last two sets were exceedingly slow, 5RM is maybe 210ish)
Power clean 205 5x3 (I was supposed to do 195, accidentally threw on 10 more, heavy but manageable)

Recap:
Below are my starting 5RM's and highest successful working weights after 7 weeks of linear progression
Back squat 260/280
Front squat 205 (this was probably more like 95% of my 5RM at the time)/242
Press 135/145
Bench press 185/201
Power clean 175 (also probablly around 95% of my actual 5RM at the time)/205
Deadlift 335/355

Based on how these lifts felt over the last few days I'm guessing my 1RMs are as follows
Back squat 320
Front squat 290
Bench press 230
Press 160
Power clean 220
Deadlift 390

I would like to test the 1RM back squat and press relatively soon to see if I actually have a 1x BW press and 2x BW squat. Also I'd really like 300 on the front squat. Anyways it's been a good ride, I'm glad I took this time off to work on this.

2012-10-03 SS Week 3 (MB)

Things are starting to get more interesting now as I approach my previous 1RM numbers. I have surmounted the 200# checkpoint for squats, and failed at my first lift - the deadlift. I've also added power cleans, as prescribed by SS. I would really like to be able to squat 300#.

Progress this week:
Squats: 200, 205, 210
Bench: 165, 170
Power Cleans: 115, 135 (big jump -- will probably stay at 135 next time as well)
Deadlift: 280 (only hit 3 reps)
Press: 115

Accessory:
Curlz erryday I lift

I failed at my deadlift this past Sunday after a weekend of poor sleep, too much alcohol, and terrible eating. I'm going to give it another shot on Thursday. The last rep of each set of my squats are feeling pretty hard. My previous 1RM for squat was 220, so I'm happy to see that I'm stronger than I was back then.  I didn't feel like I needed a spot today at 170 with my bench, but I will probably ask someone next time. Press is starting to feel pretty heavy.

As a side note, I haven't gone to track club for 2 weeks now. I warm up with 500m rows at a sub 1min 40sec pace, and I can tell that they feel harder than before (heavy breathing after). Also, I'm feeling way tighter now that I"m getting into heavier weight; I plan to start doing some mobility.

CFFB 100212

ASWOD
1x5 deadlift @ 395

DWOD
3 rounds:
7 KB snatch left
7 KB snatch right
5 burpees

5:49.  45 lb KB.  Didn't realize till after I was done that each snatch was supposed to be followed by a one-arm thruster.  Failure.  Not the end of the world, my posterior is still pretty toast from the squats yesterday and deads today.

CFFB 100112

ASWOD
3x5 squat @ 290 (5-6-7 min before each working set)
3x5 press @ 125 (5-5-6)

Increased rest times has made me not have time for the DWOD on my lunch break.  Gonna lift at lunch and do the DWOD at home in the evening, except Mondays since I have class and don't get home till late.