Which way is the beach, ladies?

3x5 bench @ 175 (felt pretty easy)
1x5 @ 175 with slingshot
2xME @ 195 with slingshot (6-6)
3x8 one arm DB rows @ 75
buncha tricep cable pulldowns worked up to 3x5 @ 80 (god machines are so arbitrary and gay, is this really what i must do to get da bigga bench??  cloud says so)
3x6 shrugz @ 225

I feel da pamp.  Slingshot is awesome.  That is all.

Thurs OL

BBG

1) Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70% 

\\ Skipped Snatch

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%

77kg

*Notes: These should both be completed as a complex, without dropping the bar between movements.

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20"
40 TTB
20 Burpee Over-the-Box Jumps 20"
40 Row for Calories
20 Burpee Over-the-Box Jumps 20"
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20"

18:10

Weds OL

BBG

1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

80kg-90-90-100-100-100-100-100x-100-100x (x's - missed the jerk, jerk
felt like shit yesterday)

2a) 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec.

100kg

2b) 5X5 Front Squats @ 70% – rest 60 sec.

92kg

*Notes: Straps should be used for 3-Stop Clean Pulls.


Conditioning

Row 1k
30 Muscle-Ups (Group #3 sub 20 Burpee Muscle-Ups)
Row 1k

16:09 (Burpee Muscle-Ups)


Strength/Midline (Skipped)

1a) 3X15 Weighted GH Raise – medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

2013-05-29 Gym (MB)

Continuing with randomish strength training.

Warmup: 1K row at 2:00min pace
Workout
Pull-ups: 6,6,5
Barbell Row: 105x3x7
Curlz: 65x5x10
Plank (center/left/right): 45sx2

I think I have achilles tendonitis as my achilles has been sore for 1.5 weeks now. Taking ibuprophen and not going to run till the relay next weekend.

Fooling around, getting back into things

Still on orders to not squat for another 2 weeks, but I figure I can get away with some upper body work.  Going to try and get 2 good pressing workouts per week.  Yesterday:

5x3 press @ 135
2x5 press @ 115
3x5 barbell curls @ 85
3x8 power shrugs @ 225
3x10 chins
3x12 dips
3x90s planks @ +25 (failed, got like 75 sec per or so)

Going to play with the slingshot on the bench tomorrow or Friday, should be fun.

Weekend

Sat:

"Rankel"

20 min AMRAP
6 Deadlifts 225#
7 Burpee Pullups
10 KB Swings 2p
200m run

7 + 23


Sun:

Rode my bike from DC to Mt. Vernon in Virginia, ~40 miles round trip


Mon:

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

36:30 - 15# vest, previous time was 41+ in Nov 2011 with no vest

2013-05-28 Gym (MB)

Getting back to the gym. This week will be random and light, the purpose being to get my body used to lifting things again without feeling uber sore the next day. This morning's workout below.

Warmup: 1 mile run at 8mph. Achilles still sore from half marathon.

Workout:
Dips: 3x5
Bench: 155x3x5
French Press: 65x3x6 (never did these before. felt strange around the elbows.)
Center/Left/Right Plank: 45s x 2

Training Update 5-24-13

Haven't written one of these things in forever due to extreme hours at work the last month or so.

Since the weightlifting meet (where I placed 6th out of 10, which sounds reasonable except I beat 2 guys who were 73 and 74 years old respectively, as well as a guy who bombed out by missing all his C&Js but snatched like 115kg) I have been back on a strength cycle.  The next meet is in late august, and it seems like we will focus on strength for about 8 weeks or so.

My schedule is back to:

Monday: squat and either bench/press intensity day
Tuesday: C&J and clean pulls
Wednesday: squat and either bench/press volume day
Thursday: Snatch and snatch pulls
Saturday: front squat and either C&J or snatch

I lost some strength during meet prep, but am about 2 weeks away from my old numbers:
squat 415 x 5
bench 245 x 5
press 160 x 5

2013-05-24 Races (MB)

This past Sunday, I ran the half marathon at a pace of 10 min per mile. The first 6 miles were around 9:20/mile, then I got quickly slowed down. It was a hot and humid day which certainly didn't help. I popped 3 Advil before the race for my knee. I think this helped, although I still felt pain at around mile 11. Training for this distance for the first time was more about getting my joints and muscles used to working for 2 hours rather than training my lunges. I was never out of breath and my heart rate was never very high. My legs were tired and so was my body.

Yesterday I ran in a 3.5 mile race in downtown Chicago at a pace of 7:30/mile. The pace was really hard for me to maintain since I haven't really been training for speed. I've never appreciated the differences between training for short and fast distances versus long and slow, but I understand them now.

Overall, I'm happy with my progress. In 2 months, I went from never having run more than 3-4 miles to running a half marathon. I'm comfortable going out on a 7 mile run now, and hopefully I'll be able to maintain this comfort moving forward. I'm running in a relay race in about 2.5 weeks which requires me to run 3 legs, each of which are 5 miles. After that, I will be returning to strength training.

OL Mon

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

60kg

*Notes: This should be completed as a complex. The bar should be
lowered to the back rack after the Power Snatch, and the Push Presses
should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

73kg (reset, no touch and go)


Conditioning

For time:

25 Pistols (alternating)
25 DB Snatches (alternating) 70# (scaled to 60#)
25 Pistols (alternating)
25 DB Snatches (alternating)
25 Box Jumps 30/24"
25 C2B Pullups
25 Box Jumps 30/24"
25 C2B Pullups

17:46

Had a small breakthrough last week on my snatches. After watching some
video it's clear I miss 99.9% of my snatches in front because at the
bottom of my snatch/OHS position my shoulders dump forward/are
internally rotated. Basically imagine holding a glass of water in each
hand overhead, that's the external rotation position you're looking
for when you catch a snatch. Now imagine dumping the water out of the
glasses, that's my shoulder position. Awesome. My right shoulder
hasn't felt 100% for quite some time now and I think trying to support
loads overhead with my shoulder interally rotated has played a large
part in that. The top of my OHS position is fine, shoulders are in the
right spot, but as I descend shit just gets ugly. It's become clear
that I need to do some hardcore mobilization to improve my
positioning. To that effect, I'm not going to be squat snatching for a
little while, I'll continue doing power snatches because I can
maintain some semblance of external rotation but in the mean time I
need to mobilize the shit out of my hips, t-spine, and shoulders.
Until I can maintain sound positioning in the bottom of my OHS I won't
be doing full snatches.

DCF Thurs

Strength:

1a) 3x8-10 Front Squats 2220 - 60s rest
\\ 145#

1b) 3x8 per leg Split Stance RDL - 60s rest
\\ 145#

1c) 3x1 min max effort Banded Good Mornings - 60s rest


Metcon:

4 min AMRAP
10 Power Cleans (95#)
10 Weighted Lunges (95#)

4 min rest

4 min AMRAP
10 Thrusters (95#)
10 Pull ups

3 rounds + 9 reps/4 rounds

OL Weds

Took a 4 day hiatus - didn't feel particularly explosive or limber or
strong yesterday


BBG

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

84.6kg-84.6-84.6-84.6-90-90-90 (failed jerk on the last one like an idiot)


2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. (3-stop
pull is pause an inch off the ground, the pause at the knee, then
pause at the high hang)

5x100kg

2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

5x105.8kg



Conditioning Subbed scaled version of 130514

For time:

50 DU
15 HSPU
20 T2B
50 DU
10 HSPU
15 T2B
50 DU
5 HSPU
10 T2B

6:31 (rx HSPU reps were 30-20-10)

2013-05-14 Running (MB)

Ran 5 miles at 8:46 per mile average. One more run on Thursday, then race on Sunday.

2013-05-11 Running (MB)

I got up to 9 miles today before my knee started hurting. Half marathon is in a week. Pace of 9:20 per mile.

OL Fri

WOD 130508:

BBG

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

70kg-70-74.6-74.6-74.6-80-80

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec. 110+

110kg-110-114.6-114.6-120

2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO 100+

*Notes: Straps should be used for Clean First Pulls.

101.2kg-101.2-101.2-101.2-101.2

Conditioning

For time:

7 Rope Climbs 15'
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15'
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15'
6 Thrusters 115/75#
25 HR Pushups

13:37 (Thrusters: 5-5-4; 5-5; 6)

Strength

1a) 3X12 Weighted GH Raise – heavy but fast, rest 45 sec.

25lb (Last 2-4 reps were slow)

1b) 3X10 Reverse Hypers – very heavy, rest 45 sec.

100lb-110-110

TM Week 1

Monday
5x5 squat (265-275-285-295-305)
5x5 bench (145-150-155-160-165)

Wednesday

2x5 squat @ 275
3x5 press @ 130 (should have been lighter but I wanted a pr tie off the LP I just stopped)

Friday
5RM squat @ 345 (fail: 4)
5RM press or bench (skipped it)
3RM deadlift @ 435 (like a boss)

 

So this was a good learning experience.  I have to chill for 2-3 weeks now, but I have a better idea of how to work out the logistics for my training.  Wednesday is the only day I can workout at lunch now unfortunately.  I'm also going to track my protein day by day when I start back up, though I'm pretty confident I'm getting well over 200g daily, not counting shakes.  I think I was a little greedy with my 5RM squat for the first week with an ascending sets volume dose...I failed and got pissed.  Then I got pissed when I saw the cluster of jersey shore boys in a line waiting for the bench, so I deadlifted and bounced.  Intensity day is going to have to happen after work, lesson learned.

Supple leopard is awesome, I'm only through the first 2 chapters, but it's super legit.  I'm going to get so much reading done while I'm couch-ridden next week...

Crossfit 8 Fifty (Pensacola, FL)

5-10-15-20-25

Burpees

Wall balls 

7:49 - followed immediately by 250m row cool down. 

Cashed out with 30s max calories on the airdyne (20 cal), airdynes are terrible. 

2013-05-09 Running (MB)

I ran 6 miles yesterday at an 8:30 per mile pace. Knee felt fine. Gonna try again on Friday.

Cutting weight

http://www.fourhourworkweek.com/blog/2013/05/06/how-to-cut-weight-ufc/

Not necessarily something I have plans to do, but way interesting none the less.  He documented it well.  Is it really possible he lost 20 lbs of mostly hydration over the course of a week??  Incredible...

Hotel WOD - Round III

For time:

100 dumbbell hang squat clean thrusters 35#
5 Burpees at the top of every minute

12:35 - forgot the exact workout prescription so I ended up doing
squat cleans from the ground before going into the thruster, also only
did 3 burpees, slower than precious attempts, but on the plus side
this is the first time I've gone over 25#. This workout still sucks
just as much as it has every other time.

OL Mon

BBG

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang - approximately 2" from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

\\ 60kg-60-64.3-70x-70x-70x-70x, 64.3 felt good, missed the first snatch in front on all attempts at 70, plenty of height on the bar, just swinging out front 

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.

\\ 5x100kg

2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

\\ 5x105kg

Conditioning

10 minute AMRAP of:

6 Parallette HSPU (6"/4" deficit) [subbed regular floor HSPU]
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders

\\ 2 rounds + 94 reps (2 short of 3 full rounds)

Midline

1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.

\\ 50lb-75-100

1b) 3XME UB TTB – rest 45 sec.

\\ 17-12-10

Meet Report: Northern California Open in Sacramento, CA

As you guys know, I started training the olympic lifts late last year, and after training for about 6 months, did my first meet this past Saturday.

I. Prep

We spent the first few weeks just learning the movements, and I was told I had utterly terrible thoracic extension, to the point that I was not able to correctly set up for the snatch.  After doing a lot of hamstring flexibility work and RDLs, things got a bit better.

For the 2 months or so leading up to the meet, we got on a structured program.  The idea was basically that we will begin with high volume/medium intensity, and slowly taper up to low volume/high intensity.  Tuesdays were snatch days where we would begin with the full movement, then snatch pulls, then back squats.  Thursdays were C&J days where we again begin with the full movement, then clean pulls, then front squats.  Saturdays were "heavy single" days where we basically tested new maxes.

For olympic weightlifting, there is very little you can do to game the system with regard to weight because there is no day-before weighing.  You have to be weighed about 1 hour before the lifting begins so there's no such thing as cutting carbs/water.  Thus I chose to be in the 94kg weight class (207lbs) which is about my current weight.  This also allows me to compete in PL in the 198s with a little water cutting.

I ended up weighing in at 92.5kg.

II. Snatch

So the last training session before the meet had us hit our openers.  I was going to open at 80kg for the snatch, but took 3 tries to hit it during the training session, which worried me a lot.  Needless to say, I was not very confident going into the meet since I REALLY REALLY REALLY did not want to bomb out.  My coach planned for me to take 80, then 90 (my PR), then 95.

Warm ups were not going that great and I missed 75kg out front.  I hit it right after but that was also kind of jarring.

Attempt 1: 80kg (3 whites).  Luckily, I managed to hit this fairly cleanly, which definitely boosted my confidence and calmed my nerves a lot.

Attempt 2: 90kg (3 reds).  I didn't set up very well at the start, so this one didn't get pulled high enough.

Attempt 3: 90kg (3 reds).  This one was pulled much better, but ended up out front.  Fairly disappointing because I was really hoping to at least hit 90.

III. Clean and Jerk

I was on the board, so I was a lot more calm when C&J came around.  We were planning to go 100, 110, 115, and I hit 100 pretty easily during the final training session.

Attempt 1: 100kg (3 whites).  This was fairly easy.

Attempt 2: 110kg (3 whites). I honestly didn't think this would have gone up so easily, but I think watching some legit people lift helped me out a lot (I think I managed to slow down/clean up my first pull and really get a good second pull in).

Attempt 3: 115kg (3 whites).  Again, I attribute this to cleaning up my form.  I may have had 120 in me.

IV. Conclusion

I was disappointed at my performance in the snatch, but my 5kg PR on the C&J more than made up for it, and even though I didn't hit my goal of 200kg total, I got very close (195).

The meet itself was very well run, and the people were really nice.  I saw some big olympic weightlifting names there: Jim Schmitz, the head judge, was the coach for the 1980, 1988, and 1992 US olympic teams, Max Aita is a top level OL, and did the 0-600 squat video, and squats 700+ (and somehow doesn't look like he lifts) , Rob Blackwell was in my flight, and holds the PWA record in the snatch and total (he got something like 135/165 @ 85).

I will definitely keep training and competing in olympic weightlifting because it was a ton of fun, and getting owned definitely gives me a big boost in motivation.

Oly Analysis: Chad Vaughn Clean and Jerk

http://youtu.be/pYl0uPCHLag

2013-05-05 Running and Injury (MB)

The wretched stench of injury has been wafting up my nostrils for the past week. Last week, during my 10 mile run, I encountered knee pain and subsequently ignored. I finished the 10 miles. The few days following were tough, with pain focused in my left knee. Again, like the week before, I decided not to run at all during the week in hopes of a quick recovery. By the end of this past week, I felt no pain while walking.

Yesterday, I attempted to run 12 miles. At mile 5, like clockwork, I started feeling the same knee pain I felt the week before. This time, I stopped running and shamefully walked home in an effort to preempt a long-term injury. This is extremely concerning since the half marathon is only 2 weeks away.

My only theory about the cause of this injury is that I added too much mileage too quickly while using my minimalist inov8s. I bought new running shoes before this 12 mile run, but it was too little too late. I'm going to try some shorter runs this week and begin 'testing' again next week.

I continue to remind myself that the sport of fitness is a long-term endeavor  I need to stay disciplined in my approach if I want to continue improving as I grow older. As such, if I find that my knee injury has not gone away in 2 weeks, I will not run the half marathon. It is not worth sacrificing the next several months for one event.

Everything's bigger in Texas (Method)

Going to start Texas Method if not Monday, then in the near future.  I need to take 2-3 weeks off starting week after next, so that kinda throws a monkey wrench in the timing.  It will be a good "trial" week since I'm going to have to fairly drastically change my schedule (can usually get my training done on lunch break, but not anymore).  Here's basically what I've got so far:

 

Monday
5x5 squat
5x5 press or bench
3-5xME chins/pullups

RDLs (might work these in eventually)

Wednesday

2x5 squat (light)
3x5 bench or press (light)

light conditioning/mobility/skill

Friday
5RM squat
5RM press or bench
3RM deadlift
dips and/or pullups/chins

 

Saturday

conditioning

Sunday
yoga (I'm hoping not strenuous, we'll see)

Thoughts?

Weds OL

BBG

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
\\ 70kg-80-80-80-80-80-80

*Notes: Position #1 is from the floor, Position #2 (without dropping
the bar) is the low-hang – approximately 2″ from the floor. The Jerk
comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.
\\ 4x110kg

2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec.
\\ 4x90kg

*Notes: Straps should be used for Clean First Pulls.


Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

*Then, after completing the final round, and its prescribed rest...

3 minutes Max Distance Sled Drags @ 250/165# using a 50' down and back
shuttle style track.

\\ Total working time: 11:40
\\ Splits: 1.44, 1.52, 1.54, 1.58, 2.07, 2.05
\\ Sled drag: sled + 75kg, distance - no clue

Strength

1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.
\\ 25lb

1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec
\\ 25lb