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. 

2013-11-29 Strength (PR)

Messed up the last post and deleted it.

Squat: 260x5x3 (PR)

Bench: 195x5x3

Deadlift: 285x5

Scheduled for deadlift and bench PR on Wednesday. Still going up by 10 on deadlift.

2013-11-29 Strength (PR)

Messed up the last post and deleted it.

Squat: 260x5x3 (PR)

Bench: 195x5x3

Deadlift: 285x5

Scheduled for deadlift and bench PR on Wednesday. Still going up by 10 on deadlift.

Crossfit Mainsite

15 min AMRAP

20 Push-ups

50 Air Squats

7 rounds + 47

112313: MD Powerlifting Championships

BLUF (lb):

Squat: 358.2x-358.2-374.8x
Bench: 192.9-203.9-214.9x
Deadlift: 474-496-512.6x

Total: 1058.2, Class III

Weighed in at 171.8 lb, 181.9 weight class

Squat: I had a kg/lbs sheet that had conversion tables on it, and next to the appropriate entries I listed what lift/attempt I intended for them.  I had made some corrections to my squat numbers after my squat singles day last week and basically I gave them my 2nd attempt as my opener without realizing it.  Didn't realize till I saw 358.2 on the screen when I stepped up to the platform.   I think that psyched me out, and I lost my balance to the front on the opener.  That sucked.  I am chalking up my recent troubles with squat form to my high bar squatting a couple months back.  Kind of how racquetball will fuck up your tennis game in short order.  No more high bar squatting.  I'll front squat when I want to get my quadz swoll.

Bench: Shoulder felt shitty and unstable, but I felt as strong as I could have I think.  Thought I could get 214.9.  My overall strategy to deal with my nerves was to not give a fuck about the meet.  This was great because I honestly wasn't nervous or experiencing anxiety at all.  In that respect I had a great day.  The downside to this strategy was that I feel like maybe I could have ground out my third bench and deadlift attempts if I was more invested in getting them.

Deadlift: Ugh, I love deadlift.  Such a redeeming period of the meet for me.  495 at the gym this past Monday was grindy, slow, jerky, ugly.  I think it would have been redlighted at the meet.  496 went up smooth as butter though (videos forthcoming, next week sometime).  Watching the video I'm sure I could have gotten 512, I just gave up on it.

Goals: I want to do another meet in ~12 months.  I want to win my weight class.  1196 was the winning total, so I need to put 150 lb on my total.  I think I can reasonably reach these numbers in that timeframe: 450 squat, 250 bench, 550 deadlift.  I've got 10 lbs of wiggle room in my weight class, plus I could stand to lose upwards of 10 lbs of fat, so thats 20 lbs of muscle I could feasibly add.

Also, the MD state record for "deadlift only" (separate record from a deadlift pulled during a full meet) is 402 (compared to a whopping 661 for a deadlift in a full meet).  Chump change.  The reason being that no one really competes for those records.  Nevertheless, if a meet comes up that I can go deadlift only and put my name in the record books, I'm gonna snipe it.  There was one back in October that I'm kinda ticked I didn't know about.

2013-11-27 Strength (MB)

Squat: 255x5x3

Press: 140x5x3 (PR)

Power Clean: 165x3x5 (PR)

Press was hard. Power cleans too.

Squat was very slow. Scheduled for a PR on Friday while I'm home for thanksgiving -- must focus on recovery. 

SMCF Monday, Tuesday - AM

Monday

Strength:
OHS
1x10@95 old for 3 sec at bottom of squat)
3x8 @ 120, the last set was tougher than expected, these were ~65% of 1 rep max

Conditioning:
50 box jump overs 24"
50 db/kb snatches 55lb (alternating arms)
50 abmat situps
50 ohs 95
50 box jumps 24"

Had too much fun (read: the right amount of fun) Saturday, and was still feeling it. Finished around 17 min. The 50 OHS were rough after the strength and the KB snatches.

Tuesday

Strength:
Hang Power Clean (work up to 2 rep max)
- got up to 175, got 185 once but missed it on the second clean.
I never get low enough in my cleans, even power cleans. Going to start working on catching the bar wherever I catch it and just riding it down to a full squat to get use to the full depth after a clean. I think this will help my body memorize where it needs to be.

Conditioning:
15 minute time cap
2000 meter row
then in the remaining time complete an ascending ladder of the following complex
1 power clean 135/95
2 front squats 135/95
3 front rack lunges 135/95

2 power clean
3 front squats
4 front rack lunges

3 power clean
4 front squats
5 front rack lunges
etc., etc.

Scaled to 105 because my core couldnt handle the lunges, they were a sloppy mess to start but they got better.

Score of 73 (total reps after the row). Finished the row a little after 7 min.

2013-11-25 Strength (MB)

Squat: 250x5x3

Bench: 190x5x3

Deadlift: 275x5

2 rounds of:

55sec plank center

55sec plank right

55sec plank left

10 declined sit-ups 

Pull-ups: 5,4,3

Pull-ups getting worse. Prob cause I've been cultivating mass lately.

First week of Pre-comp cycle

This week we started the pre-competition cycle, which will last about 4 weeks.  The focus will be on the full lifts, and we will be doing more volume and intensity, and dialing back the strength work (although there will still be some).

Saturday 11-23-13:

So I was drinking heavily the night before, and right before bed I bought 2 Jack In The Box meals (double cheeseburger and a spicy chicken).  I ate 1.5 of them and went to bed.  Woke up at 1pm (training is at 1pm), and made it to training about an hour late.  I shoveled the leftover food from the night before.  I felt like shit right when I woke up, and assumed training was going to suck.

Snatch heavy single - Things felt good during warmups, and I hit 100kg without too much trouble.  102 is my PR right now, so I went for 105.  It didn't feel too heavy and I got it.  I felt lucky then, so I went for 107.  The first attempt right off the floor I felt my grip going, so I didn't pull it confidently and lost it in front.  The second attempt I gripped the bar as tight as I could, and it felt better off the floor and I managed to lock it out!  I'll take a 5kg PR.

C&J 2 singles at 90% - these felt ok, nothing out of the ordinary.

Front Squat 4 doubles at 325lbs - I did these on Sunday since I was super late on Saturday.  They felt reasonably heavy.  Not sure I could have done them easily if I actually tried to do it Saturday.

All in all a good week, I think we might be doing heavy single C&Js next weekend, so I'm excited to see if I improved there as well.  A 130kg+ C&J would be awesome to hit.

DCF Comp Fri and Sat

Friday

Narrow Supinated Grip Bench Press @ 2121
Set 1.) 8 @ 60%-70%
Set 2.) 7
Set 3.) 6
Set 4.) 8
Set 5.) 7
Set 6.) 6

Notes:
- Compare to 10/25. Look to add slightly more weight but still focus on position
- The 1 second pause at the bottom is NOT a "rest." It's like an isometric hold.

\\ 115-125-135-115-135-145, these are feeling better, should be able to continue to add ~10lb a week

---

Practice your Muscle Ups for 12-15 minutes. This should be a non-fatiguing effort but practice under various types of stresses. Bars, weighted, bar & weighted?

\\ Practiced MU with false grip and no false grip, false grip are still infinitely easier for me but need to practice no false grip. Did a few false grip MU wearing a 20lb vest, then did a few false grip with 20lb med ball between my knees (without the vest). Curious to see what my 1RM weighted MU is.

---

10 minutes AMRAP:
4/side Pistols
8 C2B Pullups
12 Suitcase Deadlift, 30%1RM

\\ 5 rounds + 14 reps at 135# deadlift, suitcase deadlift is like a one-armed deadlift with the weight at your side, the idea is to set up the same as you would for a conventional deadlift rather than doing a side bend and f-cking up your spine, these ended up being the most taxing part of the workout, a lot of midline stabilization required, overall it was pretty easy to keep an 80% intensity pace due to the nature of the movements, hard to do any of these really fast

---

Saturday

High Hang Clean + High Hang Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%

\\ Worked up to 70kg (154lb), felt solid

---

Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1 @ 105%
Set 4.) 1.1 @ 105%
Set 5.) 1.1 @ 110%
Set 6.) 1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.

\\ Worked up to 130kg (286lb), most I've clean-pulled before, felt pretty good

---

2 sets @ 80%:
10 min running clock
1000m Row (buy-in)
Remaining AMRAP:
25 KB Swings
10 Pushups

Rest 3 minutes between sets.

Notes:
- Both sets should be the EXACT same amount of reps
- Border on under-pacing. Leave a lot in the tank.

\\ 3 + 10 reps for both sets, 1.5p KB, second round felt harder than the first, naturally, maybe could have paced the first one a little slower

2013-11-22 Strength (MB) [3 PRs]

Squat: 245x5x3

Press: 135x5x3 (PR)

Power Clean: 160x3x5 (PR)

2 rounds of:

50sec plank center

50sec plank left

50sec plank right

10 declined sit-ups 

Dips: 10,9,7 (PR)

Press PR was sweet since it places me in the 1 plate category. It was tough. PC PR is cheap cause I've never focused on it before. Waiting for the day when I drop the PC and get yelled at by staff. 

Been eating and sleeping well. Hit a bodyweight PR of 216 this morning. Got my eyes set on a squat PR next Friday while I'm home for thanksgiving.

Been having some shoulder issues from low bar. After I rack, shoulder feels terrible. I did shoulder dislocations and lax ball mobing before and in between sets - it helped, but the pain is still there. Will continue.

Good luck to AK and MR at their meet this weekend. I admire your spirits despite the various setbacks leading up to the competition. <3

DCF Comp

Playing catchup on workouts after being out of town the last few days:

6x2 Hi Hang Snatch

\\ Worked up to 60kg, used a slightly more narrow grip on the last two sets, felt more solid in the catch.

6x2 Push Jerk Doubles

\\ 95lb-145-175-185-185-185

185 felt heavy today, generally 205 would be manageable

6 sets, every 2 minutes:

3 Unbroken Snatches

10 Burpees

\\ 28s - 125lb

27 - 125
29 - 135
27 - 135
28 - 135
30 - 145
Lost my balance on some of the snatches, bar popping forward in second pull then swinging back overhead, probably could have done 155lb but would have added another second or two, goal was to keep it sub 30

---

Wide Stance Box Squat @ 2121

Sets of 8-7-6-8-7-6

\\185lb-195-205-205-205-205

3 rounds:
10-12 Good Morning @ 3121
rest 60 seconds
10-12 DB Bulgarian Split Squats @ 2121
rest 60 seconds

\\ Skipped, didn't have time

2 rounds @ 80%:
10 min AMRAP:
Row Calories

Rest 3 minutes between rounds.

Notes:
-Both rows should be the EXACT same amount of calories
- Border on under-pacing. Leave a lot in the tank.
- Look to add 2-5% or so more calories

\\ 156/159 calories, other guys pulled 177/185, 148/152, 201/202

2013-11-20 Strength (MB)

Squat: 240x5x3

Bench: 185x5x3

Deadlift: 265x5

2 rounds of: 

50sec plank center

50sec plank right

50sec plank left

10 declined sit-ups

Pull-ups: 7,5,4

112013: wtf

squat singles: 365x-345-360x
2x6-8 chins @ +42.5 (7-7)

pretty bummed about this.  hit 3x3@345 and then a single at 365 on the 5th, so i was hoping for something in the 380 neighborhood for a single.  maybe i didn't do as many warm up sets as i should have, i dunno.  that last 360 i just barely missed.  we'll see how this weekend goes...time to rest up for saturday.

Hotel WOD

100 Burpee Box Jumps (25# dumb bells)

16:52 - more like 100 push ups + bench step up/overs with 25# dumb bells, goal next time is sub 15:00. 

111913

Bench singles: 185-195-200

Shoulder still feels like shit.  I've been messing around with a TENS unit which seems to help, feels pretty sweet.  I'm gonna buy one I think, been borrowing this one from the girlfriend's physician father.  I'm happy with today's results, I should be able to squeak out a small bench PR.

Based on yesterday and today my meet attempts will look something like this:

squat: ? (squatting singles tomorrow)
bench: 190-205-210
deadlift: 470-495-510

I still need to do the conversions to kg and choose those with care.  I'll tackle that in tomorrow's post.

2013-11-18 Strength (MB)

Squat: 235x3x5

Press: 130x3x5

Power Clean: 155x5x3

2 rounds of:

50sec plank center

50sec plank right

50sec plank left

Dips: 10,7,4

Squats were noticeably slower today.  Everything felt pretty heavy. Got to focus on recovery this week.

End Of Cycle Maxing Out

This is the last week of the strength cycle before we begin the pre-competition cycle, so on Saturday we tested new maxes.

Back squat first:

Did my last warm up at 445, which felt decent but didn't give me that much confidence.  I then took 475 which would be a 10lb pr.  Out of the bottom I went way way way forward, and lost it.  Try 2: this time I wasn't forward, but I stalled it about half of the way up.  My coach told me that after the bounce from the bottom I just didn't start pushing early enough (aka I should start pushing right out of the bottom).  Try 3: taking that advice in mind, I finally managed to grind it out for a 10lb PR.

I was reasonably happy about this, but I probably had this weight during my last meet (where I hit 465 easy and missed 485 twice) back in Feb.  At least this was high bar??

I was supposed to go for maxes in snatch and C&J, but I was too damn tired.  Hit a 90kg snatch and a 120kg C&J and called it a day.

111813: 1 day since last incident

deadlift singles: 405-455-495 (15 lb PR)
2x6-8 chins @ +40 (8-8; reps PR)

Figure 1: Get some.

 

DCF Comp Sat

Made up Saturday's conditioning at LA Fitness in Chicago.

All AMRAPs @ 80%:

3 min AMRAP:
10 Pushups
15 KB Swings, 1.5/1
200m Run

Rest 2 minutes

3 min AMRAP:
10 Pushups
15 KB Swings, 1.5/1
200m Run

Rest 5 minutes

3 min AMRAP:
10 Burpees
20 OH Lunges, 45/25

Rest 2 minutes

3 min AMRAP:
10 Burpees
20 OH Lunges, 45/25

\\ Subbed row for run

1 + 50m

1 + 75m

2 + 3

2 + 4

2013-11-17 Running + Jumping

5 rounds of:

30sec single unders

30sec rest

2.5 mile run at 8:30/mi

2013-11-15 Strength (MB)

Squat: 230x3x5

Bench: 180x3x5

Deadlift: 255x1x5

2 rounds of: 

45sec plank center

45sec plank right

45sec plank left

10 declined sit-ups 

Pull-up: 7,5,4

Training Update 11-15-13

This week is the last week of the strength cycle.  We're tapering and I think I'm going for some new maxes on Saturday.

Notable lifts:

- back squatted 420 for 2 doubles
- hit a front squat PR @ 370

I've also been working on not dragging the bar up my leg during cleans.  They've felt a lot crisper.  We'll see when I start the pre-competition cycle next week.

Oh, and I push pressed 225 for a double.  Actually kinda happy with that one.

111513

3x5 press at 130 (fail: 5-4-3)
2x6-8 chins @ + 37.5 (8-8)

SMCF Friday - AM

Strength:
Power Snatch + Snatch Drop + 2xOHS

Got up 135 but my snatch drops were real ugly. Wasn't quick enough getting low so my shoulders would be out of position on the OHSs. Dropped to 115, and I was more comfortable getting lower under the bar, but I was prolly just pressing it up and not bothered by the weight when I extenally rotated my shoulders. Need to work on speed and flexibility.

Conditioning:

Fat Nancy
400 meter run
25 ohs 75/45
400 meter run
20 ohs 95/65
400 meter run
15 ohs 115/85
400 meter run
10 ohs 135/105
400 meter run
5 ohs 155/125

Scaled: Just added 10lbs from 75 until I got up to 115 at the end

~20:00

Felt like crap going into the workout, but I was satisfied that I hit it hard and went for it. Was definitely feeling the week of training on this one. Going to try yoga tonight to begin loosening up and practice covertly staring at girl's asses. Sweaty guy in the back...chyeeeeck.

Ups and Downs

Training was going well until last Wednesday when I got sick and the stress of work started getting to me.  I went for a deadlift double at 455 lbs and couldn't move the weight an inch.  Thursday, Friday, Saturday and Sunday I felt even shittier and rested up as much as possible while working most of the weekend.  Monday I had off and tried to get back in where I left off.  I bumped up the press to 177.5 lbs.  Went 4-4-4...Ok, not bad so far - per greyskull programming, I'll switch to doing sets of 3 on these moving forward.  Started warming up on squats.  I got to my last warmup squat at 275 lbs...and failed.  I almost quit lifting and went for the doritos right then.  I went in the house, took a forkful of lamb out of the slowcooker and forced it down.  Went back outside and loaded 305 up, which is where I am in my squat greyskull progression, having done 300 lbs a week earlier pretty easily.  305 felt so heavy.  I could only manage sets of 3.  But given that I was (and still am) recovering from being sick, I guess I'll take it.  Tuesday and Wednesday, because of work, I couldn't get a workout in.  Today I benched at work and did deadlifts when I got home.  Bench went well.  I got 3x5@247.5 lbs and it felt pretty good.  I tried going for a double at 265lbs right after, and I couldn't get the weight off my chest.  I tried a double at 255 lbs after that, and I could only get one rep and it was a squeaker.  Ok, I'll take it.  If I'm fresh I think I can get 285.  Went home...had some turkey and an apple.  Loaded up the bar for deadlifts.  Did 7 reps at 325 lbs overhand grip.  Felt pretty good.  Loaded the bar up to 455 for a double.  First rep felt easy.  Second rep was a squeaker but I got it.  Pretty happy, feeling good after a tough week of training and shitty week of work.  Time to mob.

111413

1x5 deadlift @ 435
1x2 deadlift @ 455

Didn't do chins due to verbal altercation with the spin class.  I blew up.  Nothing gets under my skin like this bitch making jokes about how I'm slamming the weights around for attention WHILE I'm trying to focus on grinding out a set.   In court, I will use this blog entry as material evidence that I suffered emotionally due to her ignorant and downright cunty bullying.

DCF Comp

Deload week, workouts have been taking 60 mins or less, which is nice. Here's what we've done:

Mon

Wide Stance Box Squat

6x6 @ 2121 - worked up to 225lb, working on keeping hip/lower spine from overextending and keeping torso as vertical as possible

4 Rounds

10-12 Deadlifts @ 3121 - 185lb

90s rest

8-10 Walking Lunges - 32kg KB per hand

90s rest

4 Sets at 80%

3 min Row for Calories

2 min rest

\\ 50 calories per round, rowed the fourth set without looking at the monitor, all feel baby

---

Tues

6x1 Three Position Snatch (Hi Hang, Top of Knee, Below Knee) at 55%

\\ Worked up to 45kg, working on setting my shoulders in the catch

8x1 Snatch Pull

\\ Worked up to 110kg, felt good

4 sets @ 100%:
40 second AMRAP:
200m row
AMRAP burpees
Rest 2 minutes between sets

\\ First set row took 39 seconds, 0 burpees, scaled to 175m for the remaining rounds, 4-3-3 burpees

---

Weds

15 mins practicing HSPU

\\ Strict HSPU hurt my right shoulder, like strict presses, kipping HSPU feel good though

4 sets @ 100%:
20 second burpee Sprint
Rest 2:30 minutes

\\ 14-14-13-13

10-9-8-7-6-5-4-3-2-1
Unbroken kb swing
Strict dips

\\ 4:21 - 28kg KB (American style), ring dips, should have used 32kg KB, KBS and dips unbroken

2013-11-13 Strength (MB)

Squat: 225x3x5

Press: 125x3x5

Power Cleans: 150x5x3

2 rounds of:

45sec plank center

45sec plank right

45sec plank left

10 declined sit-ups

Dips: 8,6,6

Everything felt pretty good. Overall, I'm starting to feel the aches and pains of getting to higher weights but I'm convinced that the daily mobility session is helping.

SMCF Wednesday - AM

Strength:
Strict Press
Got up to 145. Attempted 150 3 times but failed each time. I know I can get this weight now; its just frustrating it's not going up.

Conditioning:
3 rounds of:
20 Reverse back rack lunges 95
20 Shoulder to overhead 95
20 Wall-Balls 20 (5 burpees immediately after situps for every drop of the Med-ball)
then
60 medball sit-ups

17:01. Was having issues with the lunges, need to work on my core stability.

111213: fuuuuuuuuuuuuu

3x3 squat @ 350 (horrendous fail: 1-1-1)
2x6-8 chins @ +35 (8-8)

So pissed, just lots of bullshit transpiring lately, largely work related, but stalling out on my lifts isn't brightening my day any.  Spent approximately all weekend drinking, this may have something to do with it.  Though I just feel like I'm at the top of the envelope and can't break through.  I have about 4 squat sessions before the meet, how should I spend them?

2013-11-11 Strength (MB)

Squat: 220x3x5

Bench: 175x3x5

Deadlift: 245x1x5

2 rounds of:

45sec plank center

45sec plank left

45sec plank right

10 declined sit-ups 

Pull-ups: 8,4,3

Not sure what happened in last two sets of pull-ups. Arms felt dead.

SMCF Monday - AM

Strength:
Deadlift
- went up to 315 this morning. Didn't get a good warmup in and felt something pull in my neck so I didn't increase weight after that. Dropped weight to 225 and focused on rising hips and shoulders at the same rate.

Conditioning:
Veterans Day Hero WOD - “Bradshaw”
10 rounds for time:
3 handstand push ups
6 deadlift 225
12 pullups
24 double unders

Time cap at 25:00. 9 rds + 3. Partied a little too hard with JB this weekend...worth it.

DCF Comp Sat

High Hang Clean + Above Knee Clean+ Below the Knee Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%

Notes:
- Focus on moving the bar into the hip, not the hip in to the bar
- Even on the second lift be patient getting the bar to your hip

\\ Started at 145lb, worked up to 165, speed felt good, getting the bar in a good position after the second pull

---

Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1.1 @ 105%
Set 4.) 1.1.1 @ 105%
Set 5.) 1.1.1 @ 110%
Set 6.) 1.1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.

Notes:
-Work on pulling your knees out of the way of the bar.
-Be as patient as possible before you finally "explode"

\\ Started at 225lb, worked up to 265, went a little heavier last week, these felt ok

---

5 minutes @ 80%
12 Alt KB Snatches, 1pd
8 Box Jumps

...rest 2 minutes...

5 minutes @ 80%
30 Double Unders
20 Alternating Lunges

...rest 2 minutes...

5 minutes @ 80%
5 Pushups
10 Unbroken Butterly Pullups
20 KB Swings, 1pd

...rest 2 minutes...

5 minutes @ 80%
12 Atl KB Snatches, 1pd
8 Box Jumps

Notes:
- Last set and first set should be the exact same

\\ 3+18 (1.5p KB by accident)

4+30

3+15 (1p KB)

4 (1.5p KB)

2013-11-09 Running + Jumping (MB)

3 rounds of:
30 seconds of single-unders
30 seconds rest

then,
2.5mi run at 8:30/mi pace

110813

3x5 press @ 125 (felt heavy)
3x8 plate flips @ 35

Couple 45 plate flip singles.  Finger pads tore up now.

SMCF Friday - AM

Strength:
Strict Press
- worked up to 3rm at 135, I could have gone a little heavier, 140 maybe 145

Skill:
Handstand walk
Progression:
Start against wall, then bring legs off wall and hold for as long as possible (got up to 20-25 sec)
Kick up in the air but have a spotter. 10 touches with each arm to shoulder, try to maintain body position
Have spotter let go and attempt walk - got about 6-7 feet if you include the fall (I'm 6 feet tall)
- my shulders were tired at this point but I at least stayed up for a bit after the spotter let go.

Conditioning:
4 rounds for time of
10 Stone 2 Shoulder 95 (love getting stoned before work)
20 ft. handstand walk
10 OH Lunges 45/25
20 ft. handstand walk

*sub for handstand walks is 2 wall walks and 40 ft bear crawls

12:52

2013-11-08 Strength (MB)

Squat: 215x3x5

Press: 120x3x5

Power Clean: 145x5x3

2 rounds of:

30sec plank center

30sec plank right

30sec plank left

10 declined sit-ups 

Dips: 8,6,5

DCF Comp Thurs

Started off with conditioning work from Mon that I skipped:

4 sets @ 80%:
5 min AMRAP:
Row Calories

Rest 3 minutes between rounds.

Notes:
- All rows should be the EXACT same amount of calories
- Aim for 85% of the calories from last week.

\\ 4 x 79 calories, used the airdyne last week so didn't have an 85% number to go off of

---

Spend 15 minutes working on your Pullup technique or Muscle Up (NON-FATIGUING):
- Thumbs around the bar
- Torque in the shoulder at the bottom
- Work on as wide a grip as possible

Notes:
- The wider grip is an attempt to shorten the range of motion. At some point (based on limb length) the pullup is the same pace for everyone. But if you can widen your arms and maintain a strong position you should be able to pullup faster

\\ Worked on wide-grip C2B butterfly pullups, need to work on internal shoulder rotation

---

10 sets @ 100%:
15 second airdyne (AD) sprint
Rest 2:30 minutes

\\ Didn't realize the monitor worked until the last 4 rounds (14-14-15-13 calories), 2:30 was the minimum rest time, I averaged 3:10 or so. This was tough, through 4 sets I started hitting a wall around 10-11s.

---

5 Rounds:
3 Unbroken Bar/Ring Muscle Ups
9 Suppinated Push Press, 175lbs
50m HEAVY backward sled drag

\\ 9:01 - Did bar MU, which were easy. Should have done ring MU. Scaled push press to 95lb, which is what the rest of the guys did, supinated grip is awkward, goal is to force shoulders into good external rotation position. Subbed 12 front squats at 95lb for the sled drag due to space limitations.