shoulder

been out due to a nagging shoulder issue (impingement?). Been seeing a PT and it seems to be improving.Hoping to get some work in this weekend, and then do a week of modified (non-overhead) WODs before being back on the wagon. At first I was super unhappy being out for a few days, but I'm definitely getting used to the free time!

2014-07-30 CFCE (MB)

Strength
1. Unilateral (one-legged) Deadlifts (3x8)
65-95-95 - (these felt strange. tough for me to balance at times)

2. 3 positions snatch (power, hang floor) (5 1x1 at each position)
95-95-115-115-115 (felt pretty good)

3. Split Jerk (5x5)
115-115-135-135-135 (Split Jerk form needs a lot of work. I did some practice movements after the metcon with just the bar)

Metcon
3 rounds for time:
500m row
2min rest

Times: 1:43, 1:41, 1:40

Easing Back into Posting

It's been a while!  I haven't stopped training but my blogging could be much more consistent.  I'm going to blog a lot more consistently from here on,  at the very least until my next competition on October 2.

For the first 5 months or so of the year, I ran a strength cycle by re-linear progressing until I got stuck, then I moved to Texas method for a few weeks.  During this time I would do 3 days a week of relatively light olympic weightlifting.  I started relatively light on most of my lifts, something like 385 squat for 3x5, 135 3x5 for press, 205 bench for 3x5, and 315x5 for deadlift (I ran through this without a belt to really strengthen my back).

I ended up with: 470x5x3 for squat, 270x5x3 for bench, 180x5x3 for press, and 385x5 for deadlift (I didn't move this up if any back rounding happens).  At the end of this whole thing, I tested new maxes and got a 515 squat, 315 bench, 195 press, and 395 front squat.  I have the squats and bench on my instagram @ysu2008.

Now I am on a precompetition cycle.  Initially I had planned to do a meet on August 2, but my coach felt that it didn't give me enough time to practice technique and would have required pretty serious dieting (I gained about 15lbs during the strength cycle).  The new goal is October 2.

My training is currently 3 days a week of heavy olifting with 2 days a week of accessory and strength maintenance work:

M: front squat 5 sets of 3, snatch grip push press 5 sets 3, 3 sets of pullups
T: Snatch heavy, C&J moderate, Snatch pulls, good mornings
W: Back squat 1 heavy triple, 3x3 for 90% of that, push press 3 sets 5, pullups
Th: Snatch moderate, C&J heavy, Clean pulls
S: for both snatch and C&J: go up in weight until you miss.  Deload about 25lbs and work back up 5lb at a time.  If you miss you're done.  Front squat heavy triple, romanian deadlifts without thumbs (this has helped my grip tremendously).

We recently did a max out day where I hit 111kg snatch and 136kg C&J (300lbs wooohoooooo!)  I have about 2 more months of training left, where I want to get to the point where I routinely hit my current maxes.  I would be ok with a 245 total (previous meet PR is 229kg) in the october meet, and  250+ would be great.

2014-07-29 (MB)

Just trying to get the heart rate up today.

5 round for time:
500m row
2min rest

Times: 1:48, 1:45, 1:44, 1:42, 1:48

Max effort strict pull-ups: 5, 3, 3 (arms were dead after rowing)

2014-07-28 CFCE (MB)

I joined Crossfit CE today. They're a new box right down the street from my new place.

Been feeling some knee pain for about 2 weeks, so I tried to take it easy today.

Strength:
8x3 Back Squat
225-225-225-225-255 (stopped at 5 sets)
5x5 Front Squat
135-135-135-135-135 (easy)

Metcon:
3 round for time:
15 hang power snatch (scaled to 45#)
15 box jumps (scaled to

Sat

1) 1rm snatch

\\ worked up to 70kg/154lb, shoulders felt like shit catching in the bottom of the squat

2) 1rm clean and jerk

\\ worked up to 90kg/198lb, failed the clean at 100kg, felt sluggish and tired, not a great lifting day

3) 3rm front squat

\\ worked up to 130kg/286lb, which I was happy with, I think my lifetime pr a few months ago was 295, finished with a triple at 115kg and 110kg

4) four rounds for time:

200m run

5 bar muscle ups

10 kbs 70lb

15 deficit push ups (45lb bumper plates)

10:22 - stopped for about a minute in the last round, and only ran 100m, because there was a guy in the street with a gun who had just finished firing some shots and ran back into his getaway car, guessing I would have finished just under 10:00 without the interruption, yes we called the police

dcf fri

1) 5x2 snatch from blocks above knee at 80%

\\ worked at 50kg/110lb to practice positioning

2a) 5x3 back squat 80% (245lb)

2b) 5x5 pendlay row 80% (132lb)

3) For time:

50 jumping squats 45lb

75 kb swings 55lb

100 double unders

75 push press 75lb

50 burpees

18:30

outlawish thurs

1) 5x2 clean from blocks above knee at 80%

\\ 100kg/220lb

 

2) 5x2 btn jerk from blocks at 80%

\\ 100kg/220lb

 

3a) 4x3 bench press at 80%

\\ 185lb

 

3b) 4x10 tempo ghd situps 3030

 

conditioning was one of the events from this weekend's cf games (ghd situps, hs walks, oh walking lunges), which i had no interest in doing so i didthe following instead

 

20 otm

6 wall balls 30lb

 

did 7 wall balls the last 10 mins for a total of 130, could have made this a little spicier by throwing in pull ups or something since we were only doing about 12 seconds of work each minute

2014-07-22 CFCE (MB)

Dropped in on a box near my new place.

Strength:

3 attempts at 20RM back squat

115-135-115

The weight didn't feel too bad but I wanted to save myself for what I knew would be a tough metcon for me. These still made my legs feel like jelly.

Metcon:

20min AMRAP of

500m row

100 DU (scaled to 300 SU)

400m row

Only finished 2 rounds. Burned me good. Jump rope was obvious bottleneck.

outlaw mon

1) clean and jerk 5x1 at 80% (96kg/211lb)

 

2) jerk from blocks 5x1 at 80% (96kg/211lb)

 

3a) 3x5 btn clean grip push press 80% (70kg/154lb) - rest 90s

3b) 3x5 strict pull ups + max effort kipping chest to bar pullups - rest 90s

c2b: 12-12-2

 

4) 5 rounds for time:

7 hang squat clean 155lb

14 hspu

200m run

 

16:12 - cleans 7; 5-2; 5-2; 4-3; 5-2, hspu 13-1; 10-4; 5-5-4; 5-3-3-3; 5-5-4

 

--

Joshua Chen

Sun DCF

5 rounds not for time/for max sweat output:

500m row

100m prowler push, 90lb + sled

Sat

Warmed up with:

25 burpees

Three rounds:

15 ring dips

50 double unders

25 burpees

8:59

Then did snatch pull doubles with straps up to 100kg, then snatch deadlift doubles with three second pause at the knee up to 120kg. 

Then worked up to 4x3 front squat at 245. 

Then did max rep strict ring dips: 15-12-8. 

Finished with oblique side bendz with 75lb bar on my back. 

Dcf fri

1rm power snatch: 80kg/176lb, shoulders are back to being complete shit, pulling the bar high enough that I could probably power snatch 90kg/198lb if I can get my shoulders externally rotated in the catch. 

1rm power clean and jerk: 102kg/224lb, missed the jerk at 105kg/232lb, jerk actually felt good and the weight went up quickly, my arms just didn't lock out in the catch. 

12:00 AMRAP -115lb bar

2 power cleans

2 shoulder to overhead

2 front rack walking lunge

4

4

4

6

6

6

etc. 

Finished with 14 power cleans + 1 shoulder to overhead

Felt like getting some lifting in so finished with 3x5 HBBS at 225, felt heavy after doing the metcon. 

cfnyc ad

work up to a heavy triple deadlift

not feeling great today, worked up to 345 (mixed grip)

for time:

25 burpees

3 rounds of:
15 ring dips
50 double unders

25 burpees

12:10

outlawish weds

A: 4x3 bench press

Rest 90s

B: 4x3 strict toes to bar

Rest 90s

Bench: 205-205-205-195

T2B: 10-10-8-7

----

For time:

30 burpee box jump overs 24"

30 front squats 70%

30 burpee box jump overs

10:00

Did 6 burpee box jump overs and my calf started cramping up on the box jumps so I spent 2:00 of the workout rolling out my calf on the barbell. Did 10 more burpee box jump overs then my calf started cramping up again so I stopped at 16. Did the front squats at 185lb, which was around 60%, 70% would have been around 210lb today. Did the squats in 10-7-8-5 reps. Finished with 30 burpees.

---

Coached for an hour then decided I wanted to sweat a little more so I hopped on the rower and rowed 1,000m, 900m, 800m, etc. down to 100m with 60-90s rest.

more running

discovering that noob gains also exist in running.  covered 2.4 miles in about 20 minutes today.  i made it out to the turn around point in about 8.5 min, then took it slow on the way back.  more to come.

Outlawish Tues

Worked up to heavy snatch double. 70kg was going up easy but shoulders weren't feeling good and dumped everything forwards. Backed off and did a set at 65kg then 60kg. Need to get back to mobilizing the shoulders I guess. 

Worked up to a heavy clean and jerk double (100kg) then backed off and did two sets of two at 90kg. 

Worked up to a heavy HBBS triple (275lb) then backed off and did a triple at 260 and 245. 

Worked up to a heavy front squat triple (255) then backed off and did a triple at 245 and 225. 

Metcon, which is a third of the work of the first individual event for the 2014 crossfit games coming up next week:

For time:

1,000m row

100 double unders

1 mile run

16ish minutes

Cfnyc ad

5x5 bench

180-180-180-180f(4)-175f(4)

Barbell row

95-145-145-145-145

Need to get better control

5 x Row 250m (2 mins rest)

52 46 47 48 48

Cfnyc ad

5x5 bench

180-180-180-180f(4)-175f(4)

Barbell row

95-145-145-145-145

Need to get better control

5 x Row 250m (2 mins rest)

52 46 47 48 48

Cfnyc ad

5x5 back squat

Reset: 225# across

ME @ 85%

14 @ 190#

2014-07-14 Strength (MB)

Was feeling beat last week, so I took Fri-Sun as rest days.

Squat: 240x5x3
Bench: 175x5x3
Deadlift: 255x5

2 rounds (+10 pounds):
60s plank (center, left, right)
15 declined sit-ups

Pull-ups: 6,5,5

Just the tip, day 3

Worked up to a heavy set of five HBBS (255) then did two more sets of five. 

Worked up to a heavy set of five Front Squats (215) then is two more sets of five. 

Worked up to a heavy set of Bench Press (185), weak. 

0.8 mile sled drag with sled + 105lb. Probably between 40 mins and forever. 

Finished with 7 sets of 10 butterfly pull-ups. 

20140713

4 mile road ruck @ +65, 2 mi/hr pace; felt strong.  Need to tweak a few adjustments for fit on the pack and I think I'll be golden.  On track.

Just the tip, day 2

Spent an hour on snatches (40kg) and clean and jerk (50kg). Everything is rusty and hard.  

Then 3x5 HBBS at 185 and 3x5 Front Squat at 155. 

Then 4x1000m row with a few mins rest in between. 

Cfnyc

Fran

5:56 

Not much progress here, pull-ups died mid round 2 and it was sets of 1-2 from there on out. :(

Easing back in

Back home after a month abroad. Gonna ease back into the heavy and complex lifting since the most comlicated thing I've done in the last month has been 55lb db snatches. 

Started with 30 min on the erg at 2:15-2:20 pace, rowed a hair over 6,500m. 

Then spent an hour+ working light snatch and clean and jerk positions, up to 40kg on the snatch and 50kg on the clean and jerk. A little rusty, and a couple of my protégés came and told me I needed to keep my weight in my heels a little longer. It appears I've taught them well. After not having done any semblance of shoulder mobility the last month my shoulders actually felt even better today than they have all year. Maybe a month without a serious overhead lift is what I needed. 

I'd like to get back to lifting heavy ASAP since I was making good progress on my front squat before I left, but I'll take the next week or so to ramp up the intensity and volume. 

cfnyc

10 round nft:

3 strict hspu
5 deck pistols each leg
15 strict straight leg, controlled sit ups

did about 8 round in 30-40 mins. Substituted deck squats for deck pistols.

cfnyc

Knee bothering me for a few days, so I took another day of rest. Working back into it today. Did some mwod stuff which seems to be helping.

A. find max box jump

got to 45", probably could have had 48", but was too intimidated to push it :(

B. Work up to a heavy sequence of clean-hang clean-split jerk

95-115-135-155-165-165


EC. tried to do a 10 min emom of 4 strict c2b, quit after 6 min.


Also yesterday:

resting the knee. Did:

Tabata pushups -> barely made 9

accumulated 1min in floor L-sit (done in sets of 10-20 secs)

2014-07-10 Running (MB)

Since I added Track Club and my squats are getting heavy, I'm feeling pretty beat up this week. This run was really tough for me. Glad I went, though. Always feels good after.

Running (outdoor):
Length: 4 miles
Mile times: 8:00, 8:24, 9:30, 9:29

20140709 yogged

2 mi, ~19min total, it sucked a medium amount

2014-07-09 Strength (MB)

Squat: 235x5x3

Press: 130x5x3

Power Clean: 150x3x5

2 rounds of:

60s plank (center, left, right)

15 declined sit-ups 

Dips: 8,6,5

2014-07-08 Track Club (MB)

Billy Goat's Gruff
1 mile run
25 push-ups
1 mile run
50 air squats
1 mile run
75 split jump lunge

Mile times: 7:56, 8:39, 9:28

Cairo Hotel WOD

Started with mtest's metcon from yesterday:

B. 5min AMRAP double unders - every time you stop = 1 wall walk

174 reps - I think my cumulative reps looked something like 40-45-99-130-170-174. Did a set of 26 after the 5 min was up to round out the 200. Looks like mtest's double unders are still better than mine. 

Staying at a different hotel today than I have been the last 24 days. This one has two barbells, which is sweet, among other useful items. I did 2/3 of Linda. Linda Rx is 10! Deadlift (1.5x bw), Bench Press (1x bw), Power Clean (.75x bw). I cut out the power cleans, did the deadlifts at 112kg, bench at 75kg. Took 17:59, bench was real weak, did every round except for the first and the last two in two sets. When I did this Rx several months ago I went unbroken, maybe the power cleans were the built in rest I needed. 

Finished with one round of the fish game on the concept 2 (I know right, what kind of sweet ass hotel has concept 2's?) then 15:00 row at 2:20 pace then 1:54 for the last 2:00. 

Back home this weekend. Need to start squatting again. 

7/7/14 cfnyc WOD

All-levels/Beginner:
A. Back Squat 5×5 (80% of 5 RM, 1st Exposure) or Find your 5 RM (if you missed last week)
B. 5min AMRAP double unders - every time you stop = 1 wall walk

A. 135/135/135
Stopped after third set because groin started hurting. Same thing happened to me the last time I started up after not working out for months, so I didn't keep pushing it. I was looking back at my spreadsheet...back in October I did 145 as a 20 rep max

B. 201 total doubles w/ 10 breaks
72 or 73 unbroken out of the gate. that took a lot out of me so the rest of it kind of sucked

not bad first day back
54 days until the wedding

<3

Cfnyc

2 snatch deadlift + 1 snatch

65-85-105-95-115-125-115-115-135f

Core felt very tired, played a bunch of tennis this weekend.

EC: 10 min emom 3 Strict c2b

Easy, will try it at 5 next time

20140707

went for a jog...2 mi, ~22 min, hated every second

2014-07-07 Strength (MB)

Did a 3mi run on Saturday.

Squat: 230x5x3

Bench: 170x5x3

Deadlift: 245x5

2 rounds:

60s plank (center, left, right)

15 declined sit-ups 

Pull-ups: 6,5,5

Hotel WOD

Partner WOD

30 man makers* each, alternating reps. I used 44lb dumbbells, took us 15:09. 

I did 2 man makers OTM for 15 min the other day, ended up breaking down to 30s work, 30s rest.

*row right arm from plank position + push-up + row left arm from plank position + squat clean thruster

Last week in this hotel, then back to the glorious land of barbells. 

20140706

just did a quick 2 mi ruck @ +65.  New pack came in so I wasn't carrying those lbs on my traps like previously.  The downside of that is that I'm using some muscles in my ass that I haven't used in awhile and I'm going to have to acclimate, hence just the 2 miles.  Gonna kick it up in 2 mi increments at least weekly.  Goal is to build up to three 10 mi hilly hikes @ +65 in the next 4 weeks.

Burb wod

In the burbs visiting my parents. Did this one (with mom and sister):

30s on 30s off for 6 rounds:

Hspu (or pushup)

Double under (or single under)

Burpees (or no push-up Burpees)

12kg kb snatch (or Russian swings)

Alternating pistols (or air squats)

2014-07-04 Strength (MB)

Squat: 225x5x3

Press: 125x5x3

Power Clean: 145x3x5

2 rounds of:

60s plank (center, left, right)

15 declined sit-ups 

Dips: 12,6,4

Cfnyc

The seven

7 rft:

7 hspu

7 thruster 135#

7 k2e

7 deadlift 245#

7 Burpees

7 American kbs 32kg

7 pull-up

Scaled as followed: 5 hspu to 1 abmat per round. After one round of thrusters at 135, went to 115.

Got through 5 rounds + 14 reps in about 38 mins.

Now gonna eat my face off. 

Happy 4th!

Cfnyc

5x5 squat

240-240-240-240f(4)-225

Fml. Will take a reset to 225 next week. Need to eat more.

Then,

Not for time 50 strict c2b. Did sets of 3 and 5. These feel better.

20140702: erg sprints

for(int i = 0; i < 10; ++i)

{

   row 100m;

   rest 60s;

}

 

Times started out just under 18s and dragged out to closer to 19s.

 

Did some chinz (3x10) and curlz (3x8) thereafter.  My chinup game is weak sauce these days.  Where is that kid that was chinning sets at +50??

2014-07-02 Strength (MB)

Squat: 220x5x3

Bench: 165x5x3

Deadlift: 235x5

2 rounds of:

60s plank (center, left, right)

15 declined sit-ups 

Pull-ups: 6,5,4

Hotel WOD

4 rounds for time

25 db snatches 55lb

25 sit-ups

12:something 

2014-07-01 Running (MB)

Slow and steady run today to get back in the groove.

Running (outdoor):
Length: 3.0 miles
Pace: 6.75mph (8:53 min/mile)

Cfnyc

A. Handstand practice

Still suck

B.

Alternating with a partner for 4 rounds

1. 500m row

2. 3 strict hspu , ME double under

Rows were ~1:50. Did 100 65 70 70 doubles. Tendency to lose position on last hspu, but first two reps pretty clean. This is probably the most hspu I've done in a timed wod. Progress.

EC 3x3 strict c2b, scap pull ups, scap wall raises

20140701: longish row

7000m @ 2:15/500m: just over 30 min; felt good, back got tired, that always seems to go first in my rowing.

Hotel WOD

10!

Db ground to overhead 55lb

Hand release push-ups 

Db walking lunge 55lb

18:52 

Did this a little over a week ago in 21:30ish, there's a chance I did an extra round last time or missed a round this time. Or the entire can of Pringles I ate before working out was the best pre workout meal of all time. 

Beach wod

21 min, soft sand run

:40 on :20 off