022714

3x5 front squat @ 225
3x5 press @ 120 + 8@95

Apurva Cfnyc

5x5 strict pull ups. Going to make this a daily thing and start adding weight.

Then 

15min amrap

5 135# power clean

10 sit-ups

20 double unders

9 round + 5 

DCF Weds

20 minutes, on the minute:
1 Clean and Jerk, 80% 1RM

Notes:
-Add 5% every 5 sets.

\\ 90kg-95-100, stayed at last 100kg the last 10 rounds. Cleans felt like shit today, started a little lower than 80%

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2 sets @ 80%:
10 min running clock
800m Run (buy-in)
Remaining AMRAP:
20 Unbroken Wall Balls (14/10)
20 Burpees


Rest 3 minutes between sets.

Notes:
- Both sets should be the EXACT same amount of reps
- Wall Ball weights are NOT a typo

\\ Cut to 8 min AMRAP with 800m row due to time constraints

2 + 3, 2 + 17, should have rowed faster

DCF Tues

Today felt like Weds. WTF.

1. Additional Programming B (aka something other than what you did on Monday)

Actually did the same additional programming as I did on Monday, 30 mins thoracic spine/shoulder mashing

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2. In no more than 25 minutes:

Build to 1RM Push Press with at least 4 sets at 90%+

95-135-165-185-205-222.5-235(PR)-245x-245x

I think I have 240

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15 minutes AMRAP:
3 Deadlifts, 80% 1RM
6 KB Turkish Get Ups, 50% BW
9 Overhead Squats, 95/135

3 + 6

Deadlifts at 315 (slightly less than 80%), TGU at 63lb, subbed 115# power snatches for OHS, didn't warm up enough to be able to get into good positions with the OHS. Point of the workout was basically 15 mins of slow heavy movements, which I feel like I accomplished.

022514

3x5 bench @ 160
2x6 bench with SS @ 190
2x6-8 chins @ +20 (8-7)
4x10 dips @ BW

Apurva cfnyc

10 min emom strict pull-ups: 5,5,5,5,5,5,3,3,3,4

Then:

Partner wod; 50-40-30-20-10 lunges. Do double unders while your partner lunges. 

Pretty uninspiring aside from an unbroken set of 75 double unders (which may be the only crossfit skill I'm above average at!)

022514

3x5+ squat @ 315 (5-5-6)

was really going for like 7-8 on the last set yesterday...lost concentration.  road ruck and benching later today.

Apurva cfnyc 02-24-14

Find a 3rm back squat: barely got 225 up, failed at 245 (which is weird because less than a month ago I made got 9 reps thru a 10 rep max attempt at 225)

Find a 3rm max strict press: 135, possibly touch more in the tank felt good.

Find a 1rm deadlift: 315 (also weird because I pulled 355x5, for two sets no less, late last year)

All in all pretty awful, but at least a data point.

DCF Mon

1. Additional Programming

Idea with the additional programming is to choose a certain area you need work on. The options are upper body strength, muscle up practice, maximum aerobic power, and olympic weightlifting technique. There is a template for each one with various movements and rep schemes, you basically create your own workout.

I decided to forgo this for 30 mins of thoracic spine mobility today in preparation for part 2.

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2. 20 minutes, on the minute:

1 Snatch, 80% 1RM

Notes:
-Add 5% every 5 sets.

\\ 65kg-70-75-80 - all power snatches, snatches have never felt so good, I need to work on my thoracic spine every day until I can get my arms straight overhead, externally rotated, with a near vertical torso. Like so:

Right now my arms are at about a 60 degree angle when I try to raise them overhead in the bottom of my squat. Gross.

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3. 5 sets:

60 seconds Row
rest 4 minutes betweens sets.

Notes:
- CONSISTENCY!!! You have to fast but not at the sacrifice of consistency. Learning to get after it here will go a long way for changing gears in the open.

314m (1:38.8 - 39 s/m)

308m (1:35.5 - 44 s/m)
303m (1:37.4 - 38 s/m)
305m (1:38.3 - 42 s/m)
287m (1:44.5 - 40 s/m)

Started last round a few seconds late, couldn't extend the time cause I had the work/rest intervals fixed on the monitor

Hello!

I'm going to try to do a better keeping track of my progress, and this seemed like a great place to start. So here goes. Following CFNYC programming unless otherwise noted.

Today: Cindy. Result: 16+0

Knees out or not

30 min conversation between a few guys including Kelly Starrett and Lon Kilgore on whether or not you should squat with your knees out, beyond the vertical plane of your foot.

https://www.youtube.com/watch?v=fjyt91VIR9c#t=1748

I think the takeaway was "knees out" is a cue, not a style of squatting. The cue is an attempt to create stability and torque in the hips, however there is no universal cue that applies to every athlete. The panel agreed that there is a point where your knees can be "out" too far, though Kelly wouldn't agree that it would put you in an injurious position. He rattled off a bunch of stats and numbers which was annoying and didn't add to the conversation when he addressed the claim that more people were experiencing knee pain when squatting in a knees out fashion.

Back in the Saddle

This is a long one.

Went on vacation to Italy, took a week off of training for the first time in about 4 years. I ate everything in sight, but I don't think that has effected me as much as just not doing any sort of high intensity movement for a week.

Got back Thurs night and spent some time on the erg. Friday I did part of the competition programming. Started with 5 min AMRAP Turkish Getups @40% of bodyweight. 40% would have been around 70lb, I scaled back to 60lb and got 15 reps, within the same ballpark as everyone else.

Friday workouts target anaerobic lactic endurance, somewhere in the 2-4 minute time frame, going as hard as possible, resting a lot and repeating for a few rounds. If you don't feel like you're going to vomit after a few rounds, you're doing it wrong, or need to change movements/weights/reps to stimulate that response. Think Fran-type workouts. The workout was as follows:

3 sets, 10-12 mins rest between sets:

3 rounds:

15 Thrusters 100#

15 C2B

(4:00 time cap)

2 + 15 reps, 2 + 10 reps, quite after second round cause I felt like shit.

Back in the gym Sat, legs were stupid sore from the thrusters. Partly because of the thrusters, partly because I was out of practice. Started with Snatches, one rep on the minute starting at 75% and adding 5% every two minutes. I spent a good amount of time mobilizing because my legs were shot then did a bunch of power snatches at 70kg/154lb. Workout was an Open WOD from several years ago:

10 min AMRAP:

60 Bar-facing Burpees

30 OHS 120#

10 Muscle UPs

95 reps (through 5 muscle ups) - OHS were rough, shoulders were internally rotating at the bottom making it a lot harder to stabilize. Overall pretty happy considering it was my second day working, got the 5 muscle ups in a little less than a minute. Three guys got through one full round and onto 20-30 burpees.

Did some maximum aerobic power (MAP) work afterwards. MAP workouts are basically aerobic efforts, generally a few rounds with some rest between, the idea is to go around 80% intensity and stay consistent across rounds. Did the following:

10 min AMRAP:

10 T2B

15 Box Jumps with Step Down

200m Run

Rest 3 Mins

Repeat 10 min AMRAP

4 + 14, 4 + 0

Rested about 10-15 mins after and hopped on the rower to cool down/try to get the joints used to moving around again. Rowed 2k twice, pretty slowly, ~2:10-2:20 pace both times.

Today (Sunday) I spent about 45 minutes foam rolling my quads, VMO, and IT band. IT band is really tender, I've never spent any time on the IT band, apparently I need to. Rowed 2k twice again, pulled the erg outside onto the sidewalk cause it's 65 degrees outside and sunny, 2:10 pace and then 2:20 pace.

Looking forward to getting back into a rhythm this week, eating quality food and crushing sleep (9, 8, and 9 hours the last three nights). WOD 1 of 5 of the CrossFit Games Open is announced this coming Thurs.

This past week

I need to post more consistently like i used to...

I rucked approx 2.5 miles each day at lunch time, flat ground, 65 lb pack.

Had a deadlift day. Worked up to a set of 5 @ 425.

Bench pressed 3x5 at 155, things are feeling great and stable with my shoulder,   going to focus on upper body strength for awhile, it's lagging behind.

My 2x6-8 weighed chins are down to 20 lbs from a high of 50.  But dips felt solid, they haven't in a long time.

SS 2-15-14, 2-17-14

2-15-14 Saturday:

Squat 445lbs 5/5/4
Press 145lbsx5x3
Oly work: worked up to 120kg C&J.

My squats seem to be at a point where technique is no longer optional in the sense that if I am slightly out of the groove, I just won't get it even if I have plenty of leg strength.  I have been noticing this on the current run of SS.  If I go down into the hole a little too fast or without letting the bar stabilize it will be very very tough, and if I do get into the right groove, it feels light.

Anyway, on the last rep of the last set, I was feeling pretty good (the first 4 reps didn't feel so bad) and in my rush to get it done I came forward a little and lost it.  I think I will keep moving it up to 450 for the next workout but I will replace 1 of the 3 SS days with a light day (front squat 3x3).


2-17-14 Monday:

Deadlift 335lbs x 5 x 1
Bench 240lbs x 5 x 3
Front squat 275lbs x 3 x 3

Did deadlift first to be a little more fresh for it.  I think it's at a point where I will start to move it up and hope my upper back doesn't round.

SS 2-12-14

Still LPing which is sweet:

Squat 440x5x3
Bench 235x5x3
Chins: 9/6/6 (one more on the first set than last time woohoo!)

My previous max was 435x5x1 and 440x4x1 so this is nice.  I am thinking I am dangerously close to a 500 squat now, but I don't want to test it until my strength cycle is over.

I am exceeding my own expectations right now so we'll see how much longer I can LP.

021214

After sinking into a deep depression regarding the assumed loss of my romaleos (left them at the gym last thursday rushing to get to class), I found out the nice front desk lady at the gym had realized they were mine and too nice to sit in the common-folks' lost and found and locked them away for me.  So I was overjoyed when I walked in to check one last time that they weren't there and she said "lookin' for your tennis shoes?" 

I digress...lifted yesterday:

3x5+ squat @ 305 (5-5-8; theo 1RM = 379)

At this point there were a number of highly attractive girls working out in my vicinity and I realized the god awful stench in the area was coming from my rehbands (which I haven't washed in the year I've owned them).  I hauled ass out of there as soon as I cleared the bar.

Today is a snow day, so that's awesome.  Shoveled a god awful amount of snow from 9-11 am.  Really loosened up the soreness in my legs from squatting, but my lower back is ultra spent now.  My shoulder is starting to feel very solid again, thankfully.  Going for 300 pushups today in sets of 25, I'm at around half that.  Shouldn't be an issue to complete.

I'll check in next week and write you guys another atrociously long post.  For now, I leave you with a few photos of the great one:

SS 2-8-14

Squat 430x5x3
Bench 230x5x3
Chins: 8/6/6

Heavy single snatch: worked up to 100kg.  Missed 110kg a couple times.  I think I have it; it is high enough but I need to aggressively get under the bar by pulling myself there.  Right now I basically just fall and hope I get there on time without any sort of pulling.

Squat is real tough these days.  I think I have been getting better about grooving properly for these so I have managed to succeed but I think it will be a strength issue real soon.

DCF Fri

For Time:
20 Squat Snatches @ 70-80% 1RM

\\ 4:30 - 135#

Here's Rich Froning doing 30 at 225#, ridiculous

http://www.youtube.com/watch?v=i9Qw3e9UPOU&list=UUtcQ6TPwXAYgZ1Mcl3M1vng&feature=share&index=5

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5 sets @ 100%:
4 minute AMRAP:
1 mile Airdyne (buy-in)
20 Burpees
10 Pullups

Rest 8 minutes between sets.

Notes:
-This should reallllllllly suck.
-Don't worry about standing up on the box all the way. Just get down and up as fast as possible
-There is hopefully enough rest to allow you to recharge and give a full effort once again

\\ Yeah this sucked, something wrong with my left shoulder when I pull things, subbed more burpees for the pull ups

DCF Weds

Take 20 minutes to build to:
5RM Deadlift

\\ 381.5lb - tried to get as close to 400 as I could

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8 minutes AMRAP @ 80%:
10 GHD Situps
20 Russian KB Swings, 70/53lbs
50 Double Unders

\\ 3 rounds

...rest 2-3 minutes...

4 rounds @ 80%:
15 Knees to Elbows
15 Box Jumps (step down), 24/20"
15 Calorie Row

\\ 11:35

...rest 2-3 minutes...

8 minutes AMRAP @ 80%:
800m Run (buy in)
20 No Pushup Burpees
20 Wall Balls

\\ 1 + 21

DCF Tues

Practiced muscle ups for 30 mins, working on no false grip

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7 minutes AMRAP:
3 Thrusters, 100/65lbs
3 Chest to Bar Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
12 Thrusters
12 Pullups
...continue as far as possible

Notes:
- Bar smart in the process but learn to get after it.

\\ 119 reps - 11/18 C2B, 10 more reps than last time we did this four weeks ago. Additional reps were likely due to being smoked before we even started the workout last time.

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20 minutes AMRAP:
500m Row
AMRAP Ring Pullups
40 KB Swings
AMRAP Ring Dips
30 Burpees
AMRAP Unbroken Power Snatch, 100/75

\\ Just short of 2 rounds - score wasn't really important on this one, goal was more to keep moving for 20 mins

SS 2-3-14

Squat 420lbsx5x3
Bench 225lbsx5x3
Chins: BW 7/6/5

Squat is getting more and more difficult.  I'm relatively happy that I was able to finish this workout.  I think during my last Texas Method cycle, I got 435lbs for 1 set of 5.  Hopefully I can get there for 3x5.

020314

3x5+ squat @ 295 (5-5-10)
3x5+ bench @ 145 (5-5-8)
1xME bench with SS @ 175 (8)

Reset my squat after failing 3x5 @ 335 twice.  Stability seems to be returning to my shoulder, going to start incrementing the weights.  Bench or press 3x a week is the plan.  Tried dips last week and shit felt sketchy.  Only did a set of five and I felt like I should take it easy.  I want to get back on that train though.  More to follow.

SS 2-1-14

Squat 415lbsx5x3 (getting hard)
Press 135lbsx5x3
Deadlift 335lbsx5x1 (My back started rounding slightly so I will redo this one).

For Saturdays, we choose one lift, and do 4 medium singles or 1 heavy single.  I chose to work on my C&J, and got up to 110kg.  I also recently switched to squat jerking instead of split jerking, so I am slowly working on that.  I managed to hit 110kg on the squat jerk, but it took 3 tries.