CF NYC

Open WOD 11.2

15 min AMRAP

9 Deadlifts 155#

12 Hand Release Pushups

15 Box Jumps 24"

10 rounds + 12 reps (372 reps), did 9 rounds of box step-ups and box jumps the last round.

Did this in Jan 2013 (361 reps) and April 2011 (290 reps), I'd like 396 reps next time (11 rounds).

2013-12-26 Strength (MB)

Squat: 275x5x3

Press: 135x5x3

Deadlift: 275x5

Took a week off due to various potential injuries. My warmup felt much harder than usual so I deloaded. Glad I did, still felt rough. Use it or lose it.

DCF Christmas WOD

While playing Mariah Carey's All I Want For Christmas on repeat (no joke), reps performed in the theme of 12 Days of Christmas:

1 Man Maker* 35# Dumbbells
2 Burpee Box Jumps 24"
3 Push Presses 115#
4 Power Cleans 115#
5 Pullups
6 Weighted Step Ups 35#/24"
7 KB Swings 55#
8 Pushups
9 Toes to Bar
10 Wall Balls 20#
11 Deadlifts 115#
12 Goblet Squats 55#

*Pushup + Right Row + Pushup + Left Row + Squat Clean Thruster

26:28 - this was brutal, Mariah Carey didn't help

DCF Weds

3 Rounds:
8-10 Walking Lunges
Rest 60 seconds

\\ 10x 145-155-165

4 Rounds:
10 Bent-over Shrugz @22X1
Rest 90 seconds

\\ 95-115-115-115

---

60 second AMRAP
Back Squats 80%

\\ Skipped because my hips were doing all sorts of gross shit while I warmed up

---

For time:
20 Power Cleans 105#
30 Pistols
40 C2B
30 Pistols
20 Power Cleans 105#

\\ 6:55
10-10; 15-15; 15-10-5-5-5; 15-15; 10-3-4-3
Good little burner, other dude times were 5:52, 6:54, and couple 9:00+. Did first two sets of C2B as butterflys, maybe should have gone to kipping C2B sooner, forearms were shot by the time I got to the Power Cleans

2013-12-18 Strength (MB) [PR]

Squat: 300x5x3 (PR)

Bench: 210x5x3 (PR)

Deadlift: 310x5 (PR)

Feels good to hit a long term goal after working hard and being disciplined. I'm convinced my last 3 reps were 95% mental. Next goal is 3 plates.

All sorts of shit going on with my body. Shoulder still feels terrible after racking squat. Elbow is messed up from presses on Monday. Any advice? Take a week off to heal? Deload significantly for a week? Skip a single day to get 4 days of rest?

DCF Tues

Spend at least 15 minutes working on one of the following skills in order:
1.) Double Unders
2.) Pullups
3.) Toes to Bar
4.) Muscle Ups

\\ Worked on MU for a few minutes

Squat Clean
Set 1.) 1.1.1 @ 80% 1RM Squat Clean
Set 2.) 1.1.1 @ 80%
Set 3.) 1.1 @ 85%
Set 4.) 1.1 @ 90%
Set 5.) 1 @ 95%
Set 6.) 1 @ 95%

Rest 10 seconds between lifts
Rest 2 minutes between sets

\\ Hit a double at 235, which felt good, single at 255 (below), which also felt good, went for 270 but my right hand got stuck for some reason when I was pulling under so I didn't get the bar in the front rack on my right side and dropped it. Plenty of height on the bar, just gotta get my elbows around faster. Gonna try 275 next time we do heavy singles.



6 sets @ 95%:
3 Unbroken Power Cleans
6, 10m Shuttle Sprints
9 Burpees

Rest 2:30
Notes:
-Add weight each set as long as it's unbroken.
-Each set should take roughly 35-40 seconds. If it's longer than that you need to scale something down.

\\ 165lb 33s, 170 33, 175 32, 180 31, 185 34, 190 34 - should have started at 185, last few rounds were tough

DCF Mon

In no more than 20 minutes with no more than 3 misses:
3RM Front Squat

\\ 225-255-285x-275

\\ Tried this three months ago and failed 275 so I'll take this

4 rounds:
6-8 Good Morning @ 3121
rest 60 seconds
5-6/side DB Bulgarian Split Squats @ 2121
rest 60 seconds

\\ GM's: 8x95-115-125-125

\\ SS's: 6x40-45-45-45 (dumbbells)

Snatch Pull
Set 1.) 1.1 @ 110%
Set 2.) 1.1 @ 110%
Set 3.) 1.1 @ 115%
Set 4.) 1.1 @ 115%

\\ 185-235-235-235

\\ Decided to do a muscle snatch when I was stripping my shit off, hit 135 (PR) pretty easily, then 145 (PR), which is probably my max considering how ugly it was. I've previously only attempted 45lb.

2013-12-16 Strength (MB)

Squat: 295x5x3 (PR)

Press: 155x5x3 (PR)

Elbow was throbbing after second press. Third set didn't help. Cut the power cleans out today. Wednesday is a big day for squat.

Midtown Classic 12-16-13

I competed in a meet in Sacramento this Saturday.  It was held at Midtown Barbell (run by Ben Claridad) aka Supertraining Gym (run by Mark Bell).  They share a space or something.  This was the same place as the meet I went to back in May.

I. The Prep

Since the Tommy Kono Open in 8/17, I've been on an extended training cycle.  The cycle was broken up into 4 mini-cycles: strength/skill/strength/skill.  Things felt like they were going super well until I went to my European vacation for ~2 weeks.  I felt like that set me back about a month.  I didn't PR on any lifts for a long ass time after.

After the 2nd strength cycle, I hit a 475 back squat and 375 front squat.  From there we went into the final pre-comp cycle where I hit a pr snatch at 107kg and a pr C&J at 127kg.

II. The Meet

It was a super packed meet with 80 lifters.  There is a B session (lifters who never totaled or has a <200kg total) as well as an A session.  I was in the latter with my 225kg total from last time.  Things ran pretty late, so I didn't even start lifting until about 6pm.  I think I was about 17th to open, and there were maybe 7 people behind me.

Snatch: I opened with 97kg, and it felt super light.  I hit it pretty solidly.  My coach called for 103kg for my 2nd attempt, which also went up pretty easy.  My coach wanted 110 for my third, but I wanted to have the best chance of PRing so I just went for a 108.  Unfortunately while the bar was plenty high, I swung it out a bit forward and couldn't get under it.  Result: 103kg.

C&J: I opened at 120 which was pretty solid.  My coached called for 126 for my 2nd attempt for a 1kg meet PR :)  I hit that one without too much trouble, but the clean recovery was surprisingly hard (at least it felt that way).  My 3rd attempt was 130.  I missed the clean.  My coach later told me that I didn't finish the pull so it was out in front.  Result: 126kg.

I totaled 229kg which was a 4kg PR over the last meet.  I'm slightly disappointed in the small improvement (was hoping for like 10kg, oh well) but my last meet was 6/6 and this one was 4/6.  I also blame that god damn vacation I took :)

They give medals to the top 5 by Sinclair, so I didn't quite make it.  I may have had a chance if Ian Wilson and DeAngelo Osorio hadn't decided to show up (they're basically the best the US has to offer, Ian did something like a 160/200 and DeAngelo did a 150/190 or something).  They were by far the top 2.

III. Conclusion

The road to Nationals continues.  I want to train for at least 6 months before the next meet, and want to make a legit improvement (would be nice to total 250+kg next time).  I have video of all of my lifts; I will post them later.

121613

3x5+ squat @ 315 (5-5-8; theo = 391)

Soooo spent after this.  Could barely walk for a few min.  Brain was mushy.

2013-12-14 Strength (MB)

Squat: 290x5x3 (PR)

Bench: 210x5x3 (PR)

Deadlift: 305x5 (PR)

Skipped accessory.

Almost lost it on my last squat rep. Got stuck in the hole longer than usual (hehe). 295 will be a fun challenge.

121313

Forgot my damn squat shoes again...squatted in chucks today

3x5+ squat @ 310 (5-5-8; probably could have squeezed out 9)
Tricep Extensionz (best set was 5 @ 87.5)

Pre-comp Cycle Update 12-12-13

Over the last week or so we have been tapering for the meet this saturday (12-15-13).

Last Saturday we picked our openers and worked up to them.

I hit 107kg a couple of weekends ago, but I've been relatively inconsistent in the snatch, so I decided to play it relatively safe.  My coach thought that I could open at 100kg, but I decided to go with 97kg just to make sure i don't bomb out (hopefully).  Possible progressions if things go well would be something like 103kg for 2nd attempt, 108kg for my third.  If I felt really good, maybe I'll go for 110.

I hit 127kg in the C&J and cleaned 130.  I'm a lot more consistent with the C&J though, so I am opening at 120kg.  Then Probably 125 for my 2nd attempt, then 130.

In any case, I hit my openers (97/120) relatively easily on Saturday, so that gave me a bit more confidence.  For this week I am taking it pretty easy (60-70% for a few singles on tuesday and thursday).

I have also been sandpapering my callouses which really helped my comfort gripping the bar.

This saturday I'd be ok just beating my old total of 225kg.  A good day would be 235kg and a great day would be 240+.  Wish me luck!

2013-12-11 Strength (MB) [PRs]

Squat: 285x5x3 (PR)

Press: 150x5x3 (PR)

Power Clean: 180x5x3 (PR)

2 rounds of: 

60s plank center

60s plank right

60s plank left

(15,10) declined sit-ups

Pull-ups: 5,4,3

Squat was a grind. Press was even more of a grind -- definitely overextending my back. Power Cleans started out tough but the later sets felt solid.

Might cut out the accessory when I fail.

121113

1x5 deadlift @ 415
2x6-8 chins @ +50 (6-6; PR)

Finally, Bonak Lifts!!

We're all proud of you, Bonak.

I'm always excited to get back to training after a weekend in New York Shitty.  On the drive home to Maryland yesterday, I made sure to consume a heavy dose of fast food...crushing a 3/4 lb Bacon Triple Cheeseburger from Wendy's and a spicy chicken sandwich.

Since I failed 3x5 Press at 180 lbs (4, 4, 4), I'm supposed to bump my rep scheme down to 2x3, 1x3+ for 182.5 lbs, which is exactly what I did.  First two sets of 3 felt really easy, and I thought I'd easily get 5 reps on the last set.  Only got 4 for some reason, but I'll still take it.

Then did 2 sets of weighted pull-ups at 40 lbs.  6 reps on each set.

Then finished with 2x5,1x5+ squats at 300 lbs.  Again the first two sets felt pretty easy.  Before squatting, knowing that Ricci got 9 reps at 300 lbs, I told Robin "don't let me get anything less than 9 reps."  Ended up with 10 reps, for a theoretical max of 400 lbs.  I was, and still am, really happy with this.  Surprisingly, not feeling sore or have any stiffness in my right knee today.  I think pre-workout foam rolling really helps.

DCF Comp Mon

6x3 Wide Stance Box Squat @ 2121

225-255-265-265-265-265

---

4 rounds:
8-10 Conventional Deadlifts
rest 90 seconds
8-10/leg Walking Lunges
rest 90 seconds

Deadlifts: 4x10 at 275-275-295-295 (went up to 315 last week but wanted to focus on controlling the weight on the way down instead of just dropping/letting it crash down)

Lunges: 4x10 at 32kg per hand

---

4 sets @ 80%:
3 min AMRAP:
Row Calories
Rest 2 minutes between rounds.

4x49 calories

2013-12-09 Strength (MB)

Squat: 280x5x3 (PR)

Bench: 205x5x3 (PR)

Deadlift: 300x5 (PR)

2 rounds of: 

60sec plank center

60sec plank right

60sec plank left

15 declined sit-ups 

Dips: 10,7,5

120913

Engage beastiality beast mode!

3x5+ squat @ 305 (5-5-9; theo: 392)

Weight felt light and moved smooth (apart from one rep in the second set where I momentarily became mesmerized by the sight of my magnificent flowing golden locks in the mirror and lost balance to the front, had to take a step forward and regroup before the last rep...sloppy).

...god Miranda Oldroyd is so hot.  Related: I'm mildly embarassed to admit I subscribe to r/hardbodies on reddit.

AK - eat your heart out

Via http://instagram.com/p/hl1QNfzADM/

120613

3x5+ squat @ 300 (5-5-8)

Forgot my shoes and knee sleeves so I did it barefoot.  Felt fine, I think I'm getting good form back.  Cueing hip drive and big chest to myself makes all the difference.

2013-12-06 Strength (MB) [PR]

Squat: 275x5x3 (PR)

Press: Fucked up and repeated 145 for my first set of 5. Then proceeded to do 150x{4,3}. Fail.

Power Clean: 175x3x5 (PR)

Squats were hard. Hoping its due to lifting in the morning. I think I've reached the max on PC that I can do before I'm worried about dropping this shit and shattering the weights or having yhem bounce on a corner and launch at my body. Need access to bumpers.

SuperFit Rubicon Workouts

For Time: (10min cap)

500m Row
1 Squat Clean (185/125)
400m Row
2 Squat Cleans
300m Row
3 Squat Cleans
200m Row
4 Squat Cleans
100m Row
5 Squat Cleans

---

AMRAP 2 HSPUs
rest 30 sec
AMRAP 2 C2B
rest 30 sec
AMRAP 2 GTOH (155/115)

---

AMRAP 10
5 Thrusters (135/95)
5 1 arm KB Snatch to Lunge (L)
25 Double Unders
5 1 arm KB Snatch to Lunge (R)

Good set of workouts. Second one works out the best for me probably, good amount of bodyweight movements combined with some barbell stuff. First and third look pretty good too but the second is probably my best chance to make some moves.

DCF Comp Weds

Found a CF gym while traveling this week that let me do whatever I wanted, whenever I wanted. Very nice.

6x3 Position Power Snatch (High, Above Knee, Below Knee)
Worked up to a few sets at 135lb

7x2 Snatch Pull
Worked up to a few sets at 225lb


5 Rounds for Time
3 Muscle Ups
6 DB C&J 45lb
Accumulate 30s in L-Sit

12:20 - L-sits were tuck sits, broken up into 10s chunks starting with round 3

120513

3x5 press @ 125
2x6-8 chins @ +47.5 (7-6-10@BW)
Tricep pulldownz

2013-12-04 Strength (MB) [PR]

Squat: 270x5x3 (PR)

Bench: 200x5x3 (PR)

Deadlift: 295x5 (PR)

2 rounds of:

55sec of plank center

55sec of plank left

55sec of plank right 

15 declined sit-ups

Pull-ups: 6,5,3

Last rep of each squat set was a challenge. 30 more pounds until the glory of Sparta is mine. Bench felt pretty good.

120413

1x5 deadlift @ 405
3x60s planks @ +35

120313

I did a large amount of mobility work today.  Neck to ankle foam rolling sesh, lacrosse ball into my hip flexors + copious couch stretching.  Shoulders in every direction/rotation.  Felt good.

2x6-8 chins @ +45 (7-6-6; felt frisky so I threw in that last set)

Week of 11-25-13 Training

Going strong on the pre-comp cycle.  We are mostly doing the full lifts at relatively high percentages (80%+) with some squatting thrown in at the end.  It'd be a pain in the ass to write every day's workout but the highlights are:

- Saturday was C&J heavy single day.  I was hoping for the same kind of success as the snatch last week, but it didn't quite go as planned.  I was training at a new gym and with a new bar.  It got me out of my groove slightly.  Also I wasn't as well-rested and nutritionized as I'd like.  I hit a 127kg C&J which is a 2kg pr, and managed to clean 130kg, but couldn't jerk it.  Was hoping for a bit more, but a PR is a PR.

- Sunday I front squatted 375lbs which is a 5lb pr.

2013-12-02 Strength (MB)

Squat: 265x5x3 (PR)

Press: 145x5x3 (PR)

Power Clean; 170x3x5 (PR)

2 rounds of:

55sec plank center

55sec plank left

55sec plank right

10 declined sit-ups 

Dips: 8,8,6

120213: back at it

3x5+ squat @ 295 (5-5-9)

Skipped the greyskull heavy double at the end since it was my first day.  Intended to do +45 chins afterward but I skipped that too, wasn't feeling up for it on the first day back.  I'll lump the chins into tomorrow, along with some kind of conditioning I guess.  Shooting for a more or less greyskull type LP, with 2 conditioning workouts slipped in there weekly.  Gotta figure out what's up with my shoulder though.  It still hurts mildly and pops like clockwork during dislocates, I suppose I should see a dr about it.