WOW!!! Yesterday took a lot out of me. I got to bed early last night (11p..I usually lay down closer to midnight) expecting to feel pretty refreshed this morning. Got out of bed and I was pretty stiff. My shoulders and upper back were pretty fatigued. Jerk singles today...let's go!!
Strength
Jerk 1-1-1-1-1@70-77-85-93-100--101%
Bar(pro.) - 95(pro.) - 135 - 155 - 185 - 205 - 225 - 245 - 275 FUGLY!!
- I may sound slightly excited about Jerk singles, but believe I'm not. The double under work I did yesterday tightened my shoulder up pretty good (I didn't expect that to happen). I got it fairly loose during warm ups, but still not quite right. I know I've lost quite a bit OH since my shoulder issue so I was interested to see where I am now. I've lost about 25lbs off my Jerk. Not surprised, actually happy it isn't more than that.
- Almost a year ago, I was trying to get my Clean to catch up with my Jerk. Now I'm vice versa. Not worried though. I've been blessed with pretty good muscle memory. Shoot...when starting Crossfit a year ago, I hadn't done any Oly lifting for 5 years and I hit a 265lbs C & J my first crack at a max..it'll come back!
- 275lbs was really ugly! Need to start working some BTN Jerks and Snatch Presses to build the strength back up.
WOD
4 rounds of:
20 Jumping Lunges
10 Pull ups
= 2:40
- A nice quick one for somewhat of a slow moving morning in the gym. I'm a big fan of anything I can complete in under 5 minutes! ;)
- Haven't done jumping lunges in years so I wasn't sure how fast that was gonna catch up to me. First two rounds were fine. Started burning halfway through round 3. Took a quick breath and finished out. I think I took 1-2 quick stops in round 4.
- All pull ups felt super easy today. All butter-jerked, as I call them, and unbroken. I actually thought about doing a 5th round...and looking back I probably should have :/
Cash Out
GHD Back Extensions 2x20
GHD Sit Ups 2x20
- Nothing special here. Just some much needed core work. I was pretty happy to be able to do the Sit Ups. I usually pass on these because they cause my back to act up. I restricted the movement slightly (hands stayed on my chest). They felt great. No pain at all, which is very encouraging to my back health.
Extra Credit @ School
10 Muscle Ups (in fewest sets possible) for time
4(PR) - 2 - FAIL - 2 - 2
*1:00 REST b/n sets
= 6:10
- I was extremely stoked to get the 4 in a row. They are becoming smoother and smoother every time I go at it. The work is definitely paying off.
T2R
2 x 15
*1:00 REST b/n sets
STC
2 x 5
*1:00 REST b/n sets
- totally felt the GHD Sit Ups from earlier in the day
Static Ring Holds
3 x ME
:30 - :25 - :20
*:30 REST b/n sets
- these are tough, but totally worth it. There were 2-3 reps in my MUs that my arms flared and I was able to stabilize and pull myself back together to get the rep. I believe it was due to this exercise in particular.
1.31.2012
1.30.2012
Pound by Pound...
Yea buddy! Despite the crappy night of sleep last night because of a daughter who refused to sleep in her own bed, I feel great. If I wasn't in-season right now I probably would have slept in, but that's not an option right now. Plus I would have missed the return of my buddy, Adam, and clean singles...that would have put a bad taste in my mouth all day.
I had quite the mental battle on the way to DP. The sissy part of me wanted to piss and moan about the crappy night of sleep and take it easy on the cleans convincing myself it might be the "safe thing" to do. The other part of me was screaming at the sissy to shut the heck up so we could do some darn work today! About half way to the gym, the Bear won...decision was made one way or another to go above 300 today...serious thoughts about 315! So as the saying goes "Honey Badger don't give a s@%t!"
Strength
Cleans 1-1-1-1-1@70-77-85-93-100--101%
bar (5 pos.) - 135 (5 pos.) - 165(3) - 195(2) --- 215 - 235 - 255 - 280 -305 PR!!!!!
- Warm up was great! Rolled out on the foam roller right before getting on the bar and that definitely helped a lot. Going through 5 position cleans have been pretty crucial to me lately. They really help groove in my lift off, which is where I generally struggle the most. If my lift off is good, everything else seems to fall into place.
- Everything was feeling pretty light. Got to 280 no problem. I was running out of time at this point and was very tempted to go for 310-315. My buddy through the gauntlet down last week with his 305 and I hate being tied for anything. The jump was just too big for me to be comfortable with though. So I went for the tie at 305. NAILED IT!! I knew right when I passed my knees it was money all the way. Caught flat, unlike the 300 a few weeks ago, and finished with an easy squat. I wish I had more time today...315 is so doable! But like Coach Burg says...one PR a day is enough...bummed because I didn't get any video of it though.
- Pound by pound I'm climbing back to what I used to be...chasing my tail is pretty darn fun game to play!!
WOD
Tabata Row (cals) = 70 (damper @ 10)
Tabata Thrusters (45lbs) = 81
= 151
- I was pretty stoked from the clean PR so I could really care less about what the WOD was at this point. The energy from that definitely helped push me through the WOD.
- GOAL was to try and carry a number all eight rounds. On the row it was 10, but I fell behind on that during the last 3 rounds. I was doing great up til that point. On the Thrusters I wanted to stay at 10 again. I just wanted to find a pace that I could do without stopping during the work interval. I figured this would be great practice for the next time we do "Jackie".
- Cannons and I were left on the ground in a quad explosion was the last buzzer sounded.
- AWESOME WAY TO START THE DAY!!
Cash Out
3 x unbroken T2B = 12-9-6
- my kip for these is just pitiful. Need to work on flexibility and continue to work on core strength on the rings. I'm getting better, but still not where I want to be.
Extra Credit
Double Unders
3 x 2:00 WORK / 1:00 REST
135 - 152 - 117 = 404
- Did this on my lunch break. Legs were still felt like lead weights for the first round. Got into a better groove in the 2nd. By the third, my shoulders were burning and so were my quads again. Left me breathing a lot heavier than I thought it would.
I had quite the mental battle on the way to DP. The sissy part of me wanted to piss and moan about the crappy night of sleep and take it easy on the cleans convincing myself it might be the "safe thing" to do. The other part of me was screaming at the sissy to shut the heck up so we could do some darn work today! About half way to the gym, the Bear won...decision was made one way or another to go above 300 today...serious thoughts about 315! So as the saying goes "Honey Badger don't give a s@%t!"
Strength
Cleans 1-1-1-1-1@70-77-85-93-100--101%
bar (5 pos.) - 135 (5 pos.) - 165(3) - 195(2) --- 215 - 235 - 255 - 280 -305 PR!!!!!
- Warm up was great! Rolled out on the foam roller right before getting on the bar and that definitely helped a lot. Going through 5 position cleans have been pretty crucial to me lately. They really help groove in my lift off, which is where I generally struggle the most. If my lift off is good, everything else seems to fall into place.
- Everything was feeling pretty light. Got to 280 no problem. I was running out of time at this point and was very tempted to go for 310-315. My buddy through the gauntlet down last week with his 305 and I hate being tied for anything. The jump was just too big for me to be comfortable with though. So I went for the tie at 305. NAILED IT!! I knew right when I passed my knees it was money all the way. Caught flat, unlike the 300 a few weeks ago, and finished with an easy squat. I wish I had more time today...315 is so doable! But like Coach Burg says...one PR a day is enough...bummed because I didn't get any video of it though.
- Pound by pound I'm climbing back to what I used to be...chasing my tail is pretty darn fun game to play!!
WOD
Tabata Row (cals) = 70 (damper @ 10)
Tabata Thrusters (45lbs) = 81
= 151
- I was pretty stoked from the clean PR so I could really care less about what the WOD was at this point. The energy from that definitely helped push me through the WOD.
- GOAL was to try and carry a number all eight rounds. On the row it was 10, but I fell behind on that during the last 3 rounds. I was doing great up til that point. On the Thrusters I wanted to stay at 10 again. I just wanted to find a pace that I could do without stopping during the work interval. I figured this would be great practice for the next time we do "Jackie".
- Cannons and I were left on the ground in a quad explosion was the last buzzer sounded.
- AWESOME WAY TO START THE DAY!!
Cash Out
3 x unbroken T2B = 12-9-6
- my kip for these is just pitiful. Need to work on flexibility and continue to work on core strength on the rings. I'm getting better, but still not where I want to be.
Extra Credit
Double Unders
3 x 2:00 WORK / 1:00 REST
135 - 152 - 117 = 404
- Did this on my lunch break. Legs were still felt like lead weights for the first round. Got into a better groove in the 2nd. By the third, my shoulders were burning and so were my quads again. Left me breathing a lot heavier than I thought it would.
1.28.2012
Oly Work
Got plenty of rest last night, but felt pretty tight in the hip and shoulder this morning. Heading in for some Oly work this morning. Wanted to get a couple things accomplished....Snatch Balance, Snatch Pulls, and Back Squat (since I missed it during the week). Worked with Charlie and Brandon this morning.
Took a little longer to get warm than I was planning on. Never really was able to get a good sweat started, but had to get moving since I was on a time constraint this morning.
Snatch Balance 5 x 2
Bar (progressions) - 95 - 115 ---135 - 155 - 175 - 185 -205
- Didn't really have any percentages going in on this one. With singles coming up this week, I really just wanted to work on stabilizing the shoulder at some heavier weight. Plan was to work up to the heaviest double possible. I had no pain in my shoulder this morning, but I just could not get the stupid thing to loosen up and sit back. I battled to get back on my heels all morning because of the shoulder tightness and not wanting to dump the rep. The first rep was fine, but the second rep was the one that kept giving me problems. ARRGGG!
- On the drive home I was kicking myself for continuing to go up in weight. I should have settled in around 155-160 and just worked on being solid. Gotta get smarter!
Snatch Pulls 5 x 2
205 - 205 - 225 - 225 - 245
- Used straps so I could focus on my lift off and clearing the knees to get back into power position. I intended to work up to 105% of my current max. I over shot that a bit, but everything felt okay. All reps felt solid. Tightness in my left hip from yesterday's lunges made it a little uncomfortable to really set at the bottom. First rep I could feel slightly rounded coming off the floor. Lowering the weight for the second rep definitely helped settle in more.
Time ran out for back squats. Bummer!! Today was bittersweet! Work is work.
On a side note...with the urging of a friend and the blessing from my wife I registered for the CF Football competition that is coming up in a couple of weeks. It's basically "Meathead meets Crossfit"...sounds like fun! Who wants to join me?
Took a little longer to get warm than I was planning on. Never really was able to get a good sweat started, but had to get moving since I was on a time constraint this morning.
Snatch Balance 5 x 2
Bar (progressions) - 95 - 115 ---135 - 155 - 175 - 185 -
- Didn't really have any percentages going in on this one. With singles coming up this week, I really just wanted to work on stabilizing the shoulder at some heavier weight. Plan was to work up to the heaviest double possible. I had no pain in my shoulder this morning, but I just could not get the stupid thing to loosen up and sit back. I battled to get back on my heels all morning because of the shoulder tightness and not wanting to dump the rep. The first rep was fine, but the second rep was the one that kept giving me problems. ARRGGG!
- On the drive home I was kicking myself for continuing to go up in weight. I should have settled in around 155-160 and just worked on being solid. Gotta get smarter!
Snatch Pulls 5 x 2
205 - 205 - 225 - 225 - 245
- Used straps so I could focus on my lift off and clearing the knees to get back into power position. I intended to work up to 105% of my current max. I over shot that a bit, but everything felt okay. All reps felt solid. Tightness in my left hip from yesterday's lunges made it a little uncomfortable to really set at the bottom. First rep I could feel slightly rounded coming off the floor. Lowering the weight for the second rep definitely helped settle in more.
Time ran out for back squats. Bummer!! Today was bittersweet! Work is work.
On a side note...with the urging of a friend and the blessing from my wife I registered for the CF Football competition that is coming up in a couple of weeks. It's basically "Meathead meets Crossfit"...sounds like fun! Who wants to join me?
1.27.2012
Boosters!
Oh the things I do to myself! Got to bed late last night. Laid down in bed around 11:40ish and my wrist was throbbing. I meant to ice it earlier, but got caught up with the kids and forgot. So I grabbed an ice pack and threw it on and wrapped an ace bandage around it to keep it their. I fell asleep with it on and woke about 4ish with all my fingers looking like mini corn dogs. I unwrapped it in the dark and went back to bed for another 30-40 minutes before I got up for DP.
Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.
We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.
Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 -280 (2)
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.
Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.
We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.
Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 -
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.
Jason Carlson, CF Freedom, treatin' 305# like it's baby weight!
- All sets felt great. 85% felt much lighter than it did the week before during 5s. First rep of 280 flew up as did the second, but upon receiving the second and starting the squat I busted ass as I stood it up. Had to put on the boosters to get that one up I guess. Stepped back a minute to gain my composure and went at it again for the third rep, but got stapled at the bottom because I couldn't keep myself together.
- Progress has definitely got me excited for singles next week!
WOD
4 rounds of:
5 Burpee Box Jumps (24')
10 Pull Ups
15 OH Walking Lunges (45#)
= 6:02
- I needed a WOD like this one. I love wear and tear on the legs. I tried to pace myself once again and did a little better this time. Still trying to figure out what is too much and what is not.
- Kept moving during the BBJs. No stops just kept plugging along.
- Most proud of the fact I did all pull ups unbroken and no missed reps. Had plenty of pull in grip strength through the entire WOD.
- I had one break in the 4th round at rep 9...other than that it was all unbroken.
- Solid WOD. Really caught up to me and I was blown out at the end.
Cash Out
ME 500m Row = 1:36.6
- I'm short and I hate rowing!! There I said it!! Trying horribly to learn to keep my stroke cadence down. I held 1:32ish I believe for the first 250 and then saw it drift back to 1:38ish. My buddy Fain pushed me back up to the 1:32ish pace for the last 100 meters. Now my legs are really shot!!
1.26.2012
So Slow
Wednesday's School Work
Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2
Skin the Cat
3 x 5 *stay as open as possible
WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.
Back to Your Regularly Scheduled Programming...
Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.
Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 -255
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.
WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.
Cash Out
Pistols 10/leg
Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2
Last set of two
3 x 5 *stay as open as possible
Progress...I'm coming little people!!
WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.
Back to Your Regularly Scheduled Programming...
Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.
Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 -
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.
WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.
Cash Out
Pistols 10/leg
1.24.2012
Lift Off
Woke up pretty excited this morning to hit the DP! I knew Snatch was the strength and I was eager to work on some things I learned over the weekend. Went bed early in hopes to get a good night rest, but my little buddy had other plans with midnight interruption. I felt good and rested still though.
Strength
Snatch 3-3-3-3-3@63-70-77-85-93%
bar (5 pos) - 65 (5 pos) - 95 (3 pos) - 120 - 140 - 155 - 170 - 187 -205
- I'm starting to feel like old man river. Everyone is usually on their 2nd or 3rd set by the time I'm starting my first. I'm having to rush through my last sets so we can start the WOD or I have to start later. Gotta get their a little earlier and hit the platform a good 10 minutes before everyone else.
- During the cert, Pat worked with me on my Snatch lift off and bar path during a break. I felt the difference in the changes instantly and how much smoother everything was on the light bar. I was very curious to how it feel over some weight today.
- First 4 sets went up real smooth. Had no problems getting on to my toes. Made every rep clean and they felt easy. I was excited to go to 205, but I lost everything in front. Bar came up easy still and I got under everything no problem, but just couldn't settle it in and lost them forward on two attempts. I used straps for the first two attempts and I felt the straps just weren't letting me set my shoulder back properly. Took em off for the 3rd attempt and made one rep and called it...I basically did the rep out frustration of the straps with no intention of doing all three because Cannons had already been waiting to start the WOD. I dropped a knee, but still stood it up. I think part of the reason as well was just weakness overhead still. Singles next week so I better figure it out.
WOD
500m Row
3 rounds of:
5 Ring Dips
10 T2B
15 Wall Balls
500m Row
= 9:53
- Pretty taxed before starting this WOD. I had to let Cannons start on her own so I could finish strength. I jumped in at 4:00. I rushed up to the rower right after my last rep of Snatch.
- First row was 1:51. Not blazing, just steady. All ring dips unbroken and strict. T2B were 8-2, 6-4, 5-5. Wall Balls I was hoping to do all unbroken. I felt fine, as I should, through all the rounds. I went unbroken, missed the 9th rep, missed the 6th rep. On each miss, the ball literally missed the wall. DOH!! I let it drop and picked it right back up and continued.
- Forgot to check the time on the 2nd row. I was more focused on making sure I finished under 10:00. Which I did barely, but I'll take it. That last row took a lot out of me.
- All in all...good day at the DP!!
Strength
Snatch 3-3-3-3-3@63-70-77-85-93%
bar (5 pos) - 65 (5 pos) - 95 (3 pos) - 120 - 140 - 155 - 170 - 187 -
- I'm starting to feel like old man river. Everyone is usually on their 2nd or 3rd set by the time I'm starting my first. I'm having to rush through my last sets so we can start the WOD or I have to start later. Gotta get their a little earlier and hit the platform a good 10 minutes before everyone else.
- During the cert, Pat worked with me on my Snatch lift off and bar path during a break. I felt the difference in the changes instantly and how much smoother everything was on the light bar. I was very curious to how it feel over some weight today.
- First 4 sets went up real smooth. Had no problems getting on to my toes. Made every rep clean and they felt easy. I was excited to go to 205, but I lost everything in front. Bar came up easy still and I got under everything no problem, but just couldn't settle it in and lost them forward on two attempts. I used straps for the first two attempts and I felt the straps just weren't letting me set my shoulder back properly. Took em off for the 3rd attempt and made one rep and called it...I basically did the rep out frustration of the straps with no intention of doing all three because Cannons had already been waiting to start the WOD. I dropped a knee, but still stood it up. I think part of the reason as well was just weakness overhead still. Singles next week so I better figure it out.
WOD
500m Row
3 rounds of:
5 Ring Dips
10 T2B
15 Wall Balls
500m Row
= 9:53
- Pretty taxed before starting this WOD. I had to let Cannons start on her own so I could finish strength. I jumped in at 4:00. I rushed up to the rower right after my last rep of Snatch.
- First row was 1:51. Not blazing, just steady. All ring dips unbroken and strict. T2B were 8-2, 6-4, 5-5. Wall Balls I was hoping to do all unbroken. I felt fine, as I should, through all the rounds. I went unbroken, missed the 9th rep, missed the 6th rep. On each miss, the ball literally missed the wall. DOH!! I let it drop and picked it right back up and continued.
- Forgot to check the time on the 2nd row. I was more focused on making sure I finished under 10:00. Which I did barely, but I'll take it. That last row took a lot out of me.
- All in all...good day at the DP!!
1.20.2012
Anxious
Busy busy busy. Had to pack last night so Harv and I could head out of town as soon as I got off work to beat the big snow storm coming in. Rest as a little uneasy last night due to the excitement of the weekend. I was also pretty anxious to get some snatch work in. This would be the first time I've put anything overhead in a snatch position since the beginning of December.
Strength
Snatch 5-5-5-5-5@55-63-70-77-85%
bar - 65 - 95 - 115(52%) - 135(61%) - 155(70%) -175 (79%)
- Since this was the first big test on my shoulder I didn't go by the proper percentages. I went by what felt good. I used the straps for the 5s today so I could focus more on technique and not worry as much as my grip started to tire out. Felt a slight pinch in most sets, but nothing horrible. I was favoring it horribly. Harv said that my right arm was coming straight up practically while the left arm was way out to the side. I could feel this happening. I was trying to focus on setting my shoulder back as I turned over too much and everything was getting screwed up. The last set I got 4 reps up and bailed on the 5th. Dropping under the bar was rusty as well.
WOD
12:00 AMRAP
10 Ring Rows
15OHS (95#) subbed Goblet Squats (70#)
20 WB Sit Ups
= 4 + 37
- Not wanting to put that many reps on my shoulder I decided to sub goblet squats. Definitely felt these in the back as the rounds went on. Ritchie was back with us today and he was hurting on the OHS...so A) I'm glad I made the switch since I have the cert this weekend and B) goblet squats seemed to slow me down just enough to his speed.
- I HATE WB SIT UPS!! My arms and shoulders were gassed after the first round. That ball is terribly slick while trying to maneuver around.
- Not a great effort today.
Strength
Snatch 5-5-5-5-5@55-63-70-77-85%
bar - 65 - 95 - 115(52%) - 135(61%) - 155(70%) -
- Since this was the first big test on my shoulder I didn't go by the proper percentages. I went by what felt good. I used the straps for the 5s today so I could focus more on technique and not worry as much as my grip started to tire out. Felt a slight pinch in most sets, but nothing horrible. I was favoring it horribly. Harv said that my right arm was coming straight up practically while the left arm was way out to the side. I could feel this happening. I was trying to focus on setting my shoulder back as I turned over too much and everything was getting screwed up. The last set I got 4 reps up and bailed on the 5th. Dropping under the bar was rusty as well.
WOD
12:00 AMRAP
10 Ring Rows
15
20 WB Sit Ups
= 4 + 37
- Not wanting to put that many reps on my shoulder I decided to sub goblet squats. Definitely felt these in the back as the rounds went on. Ritchie was back with us today and he was hurting on the OHS...so A) I'm glad I made the switch since I have the cert this weekend and B) goblet squats seemed to slow me down just enough to his speed.
- I HATE WB SIT UPS!! My arms and shoulders were gassed after the first round. That ball is terribly slick while trying to maneuver around.
- Not a great effort today.
1.19.2012
Almost Ready
I must confess. I am a horrible night owl. It runs in the family and I can see it already starting in my daughter. I have a horrible time trying to fall asleep before midnight. No matter how early I wake or what I do, it's just tough. It's even worse when it's paired with my addiction to crime dramas. It's hard to turn the TV off Wednesday nights when Criminal Minds, Law & Order: SVU, and CSI air all on the same night. Despite the lack of sleep, waking up for DP this morning was a little easier because I know I'll have an opportunity to rest since I had to call in sick because Pip isn't feeling up to hot.
I was pretty anxious to come in today because I haven't worked Jerk in awhile and my shoulder has been feeling better. I've lost quite a bit of strength overhead dealing with this shoulder issue so I was curious how close I was gonna be able to stay to the percentages.
Strength
Jerk 5-5-5-5-5@55-63-70-77-85%
bar - 95 - 135 ---165 - 175 - 195 - 205 - 215
- Disappointed, but expected. Really struggled to get the shoulder warm this morning. It was a little tighter and tender than it's been because I tweaked it slightly demonstrating some moves at wrestling practice last night.
- I'm going back and forth deciding whether I should re-teach my self how to push jerk heavy weight or go back to the split due to my back and shoulder issues. The split tends to put some pressure on my back, more than I'm comfortable with as the weight goes up and warming up today my shoulder felt very unstable during the split reps, but fine during the push jerk.
- First set just didn't feel right. I still have a pretty bad pinch right at full extension and it forces my shoulder forward a bit which makes it hard to stabilize and stand at times. Threw the percentages out and just tried to make small jumps making sure technique was sound. Second set felt pretty solid and thought to myself "great" it's starting to warm up. Jumped 20lbs for the next set and there was that pinch again. Getting completely extended was tough every set & rep after this one. The last set was pretty taxing. My rack position got better the last two sets and made it easier to get the bar off with more velocity.
-- It was good work, but still slightly disappointed I couldn't go a little heavier. The progress is good though. I really feel I'm close to 100%. Snatch tomorrow is gonna be a good test too.
WOD
7 rounds of:
7 Deadlifts (225#)
7 Lateral Bar Hops
= 2:36
- I thought about going heavier (275) on this one, but with the USAW cert going on this weekend I didn't want to risk wearing myself out too much. The weight was just fine for today though as I found out.
- Focused on keeping a tight back and pulling through my glutes as I passed my mid-shin. My goal was to go unbroken and finish around 2:00-2:30.
- After the 3rd round my glutes and hams started to light up and burn something awful. I was happy with that because it meant I was getting lazy and using my back too much. Grip started to wear out in the 5th/6th round. I was pissed...I went 6 rounds unbroken and dropped my after my 6th rep of my 7th round...unacceptable when I'm that close. Lost focus for a second and caved. I followed the bar right down and picked it up...it was just a stupid mistake.
- Nice WOD. Another short one was perfect after the added volume during strength this week. Walked a little funny for awhile after the WOD.
CASH OUT
100 DUs
- not thrilled about how much I struggled. I went 38ish unbroken and then a couple of 10's and then finished on two 15ish runs. I need to cut the slack on the rope at the gym and shorten it up a bit to match the one I have at school still.
3 x max effort weighted DH Pull Ups
- 6-7-8 w/ 25lb KB
-- Love working weighted DHs. Need to work them a bit more if I want to get to my 50 UB pull ups soon. Building my DH strength is the best way to keep me going through my kips. Focus was on being explosive out of the hole every rep. Good work!
I was pretty anxious to come in today because I haven't worked Jerk in awhile and my shoulder has been feeling better. I've lost quite a bit of strength overhead dealing with this shoulder issue so I was curious how close I was gonna be able to stay to the percentages.
Strength
Jerk 5-5-5-5-5@55-63-70-77-85%
bar - 95 - 135 ---165 - 175 - 195 - 205 - 215
- Disappointed, but expected. Really struggled to get the shoulder warm this morning. It was a little tighter and tender than it's been because I tweaked it slightly demonstrating some moves at wrestling practice last night.
- I'm going back and forth deciding whether I should re-teach my self how to push jerk heavy weight or go back to the split due to my back and shoulder issues. The split tends to put some pressure on my back, more than I'm comfortable with as the weight goes up and warming up today my shoulder felt very unstable during the split reps, but fine during the push jerk.
- First set just didn't feel right. I still have a pretty bad pinch right at full extension and it forces my shoulder forward a bit which makes it hard to stabilize and stand at times. Threw the percentages out and just tried to make small jumps making sure technique was sound. Second set felt pretty solid and thought to myself "great" it's starting to warm up. Jumped 20lbs for the next set and there was that pinch again. Getting completely extended was tough every set & rep after this one. The last set was pretty taxing. My rack position got better the last two sets and made it easier to get the bar off with more velocity.
-- It was good work, but still slightly disappointed I couldn't go a little heavier. The progress is good though. I really feel I'm close to 100%. Snatch tomorrow is gonna be a good test too.
WOD
7 rounds of:
7 Deadlifts (225#)
7 Lateral Bar Hops
= 2:36
- I thought about going heavier (275) on this one, but with the USAW cert going on this weekend I didn't want to risk wearing myself out too much. The weight was just fine for today though as I found out.
- Focused on keeping a tight back and pulling through my glutes as I passed my mid-shin. My goal was to go unbroken and finish around 2:00-2:30.
- After the 3rd round my glutes and hams started to light up and burn something awful. I was happy with that because it meant I was getting lazy and using my back too much. Grip started to wear out in the 5th/6th round. I was pissed...I went 6 rounds unbroken and dropped my after my 6th rep of my 7th round...unacceptable when I'm that close. Lost focus for a second and caved. I followed the bar right down and picked it up...it was just a stupid mistake.
- Nice WOD. Another short one was perfect after the added volume during strength this week. Walked a little funny for awhile after the WOD.
CASH OUT
100 DUs
- not thrilled about how much I struggled. I went 38ish unbroken and then a couple of 10's and then finished on two 15ish runs. I need to cut the slack on the rope at the gym and shorten it up a bit to match the one I have at school still.
3 x max effort weighted DH Pull Ups
- 6-7-8 w/ 25lb KB
-- Love working weighted DHs. Need to work them a bit more if I want to get to my 50 UB pull ups soon. Building my DH strength is the best way to keep me going through my kips. Focus was on being explosive out of the hole every rep. Good work!
1.17.2012
Clear The Mechanism
If you've never seen For Love of the Game with Kevin Costner you are missing out on a great baseball movie. Cos is a pitcher in the big leagues and uses a simple verbal cue to block out the crowd during a game. The cue..."clear the mechanism".
Some call it getting in the "zone". I was fortunate enough to find this type of focus early on in my athletic career, learning how to lift and compete in the weight room in a team environment in high school. I was blessed with a coach who bred us to be true competitors, willing to fiercely compete in any situation. In the weight room, we were always asked to work out of our comfort zone. In order to insure that, we were never able to pick our own lifting groups. Coach grouped us by position, underclassmen with upperclassmen, and any other pairings he thought would create the most competitive atmosphere for growth.
Max out weeks were the best! Lots of hollering and weights clanking and records breaking. Guys getting psyched up for there lifts was normal. Everyone had their own style. When the weight starts to climb and you're trying to gather every last ounce of energy you got to achieve a good lift, you gotta get mentally ready. You gotta be able to block out the non sense going on around you and zero in on the task at hand. You gotta "clear the mechanism"!
Since joining Crossfit, I've been reminded about how much I have missed that camaraderie. I've also been reminded that I'm not in a room with testosterone fueled football players too. Some of the people I workout with don't understand why I feel the need to stomp my feet before I set up under a bar with twice my body weight on it and allow it squash me to the ground as I attempt to stand it back up or why I pace back and forth with a pissed off look on my face before I attempt to pull some heavy a$$ weight 4 feet off the floor and then try to catch it before it lands again. I'm okay with that. They haven't experienced it. They haven't been taught how to unleash their full physical potential. Hopefully, they will learn in time and we can celebrate all their unleashed awesomeness together!
If would like a more academic view on "getting psyched up", Nick Horton, the Iron Samurai, breaks it down for you.
Some call it getting in the "zone". I was fortunate enough to find this type of focus early on in my athletic career, learning how to lift and compete in the weight room in a team environment in high school. I was blessed with a coach who bred us to be true competitors, willing to fiercely compete in any situation. In the weight room, we were always asked to work out of our comfort zone. In order to insure that, we were never able to pick our own lifting groups. Coach grouped us by position, underclassmen with upperclassmen, and any other pairings he thought would create the most competitive atmosphere for growth.
Max out weeks were the best! Lots of hollering and weights clanking and records breaking. Guys getting psyched up for there lifts was normal. Everyone had their own style. When the weight starts to climb and you're trying to gather every last ounce of energy you got to achieve a good lift, you gotta get mentally ready. You gotta be able to block out the non sense going on around you and zero in on the task at hand. You gotta "clear the mechanism"!
Since joining Crossfit, I've been reminded about how much I have missed that camaraderie. I've also been reminded that I'm not in a room with testosterone fueled football players too. Some of the people I workout with don't understand why I feel the need to stomp my feet before I set up under a bar with twice my body weight on it and allow it squash me to the ground as I attempt to stand it back up or why I pace back and forth with a pissed off look on my face before I attempt to pull some heavy a$$ weight 4 feet off the floor and then try to catch it before it lands again. I'm okay with that. They haven't experienced it. They haven't been taught how to unleash their full physical potential. Hopefully, they will learn in time and we can celebrate all their unleashed awesomeness together!
If would like a more academic view on "getting psyched up", Nick Horton, the Iron Samurai, breaks it down for you.
Dead Legs!
Took a hot shower before I went to bed and I slept like a baby through the night. Woke up feeling good for the most part. Back was pretty stiff, but some serious DOMS in my legs, specifically my butt! That's the price you pay for heavy deep squats though. I figure they would loosen up a little bit after I got moving. Everyone was pretty slow moving this morning, so I was glad to see I wasn't the only one.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Fifth set of 5 @ 255lbs (85% of 1RM)
WOD
8:00 AMRAP
5 HSPU
7 Hang Power Cleans (115#)
10 Box Jumps 24"
= 5 rounds
- Don't know whether to call myself lazy or smart on this one, but either way I'm disappointed.
-- I didn't answer the bell on this one. My legs were toast already and my back was tightening. I just couldn't get mentally prepared for this one.
-I took a slow and steady pace on the HSPUs with an abmat. This is the first time doing them since hurting my shoulder back in December. Strict ones were tough so I went to a nice easy kip and it definitely helped take the pressure off. Slight discomfort, but doable. I was very pleased with the progress of my shoulder.
- All sets were unbroken. Just went nice and slow again, not to aggravate my back and have another spasm incident.
- Had nothing to give to box jumps. This is where I was done. Tried to bound up and down and it just wasn't happening. Kept a solid pace, but just wasn't as fast as usual.
Gonna rest up and get after it at the end of the week.
1.16.2012
Does Anyone Love Burpees?
I love 3 day weekends! Nothing like an extra day to spend with my family, especially when the weather is nice. It's the middle of January and it feels like an early Spring day. I love the sound of snow melting!! Decided to for go the DP this morning and hit up the 9:30a crew with the fam.
Body is feeling good coming off Max Out week at CF Prevail. Back is a little stiff, but nothing a good warm up can't fix. Walked in to a good sized crew ready to get after it.
Strength
Back Squat 5-5-5-5-5 @ 55-63-70-77-85% fo 1RM (405ish)
bar(8) - 135(8) - 185(8) --- 225 - 255 - 285 - 315 - 335*
- Never got it to max back squat last week, so I took an educated guess off of earlier squat sessions of where I am. It's somewhere around 405, +/- a few pounds.
- BS is by far my favorite movement. I love squatting! So I'm pretty excited to get this into regular weekly programming.
- Focus today was being fast out of the hole, staying upright, and getting deep.
*Last set was 335, should have been 345, but I was running short on time and messed up my math. Didn't even realize it until right before I started writing this blog...not very happy about that.
WOD
1-2-3-4-5-6-7-8-9-10
Lateral Shuffle (roughly 10 yards)
Burpees
= 7:20*
- I was not happy about this one! Legs burned out pretty fast after squatting. I was trying to stay low in the shuffle, but by round 4-5 that was a no go. This one was a bit harder than it initially looked. My legs were pretty shot afterwards and so were my shoulders for that matter. Somewhere around rounds 6-8, my mind started to wonder during the shuffles and I lost track of what round I was on. I went back down to the last round I could remember completing. I finished behind Alex and in front of Cannons, but on the wrong side. Tired, but not wanting to cheat work, I went back and did another round of 10 so I really have no clue what I just did or what my time is, but no one can say I didn't do all the work...that's for sure!
*Time does not reflect additional round of 10.
Cash Out
25 T2R = 22-3
Eccentric GHR 2x5
Quick Link
Mark Rippetoe explaining the bar position on the squat
Body is feeling good coming off Max Out week at CF Prevail. Back is a little stiff, but nothing a good warm up can't fix. Walked in to a good sized crew ready to get after it.
Strength
Back Squat 5-5-5-5-5 @ 55-63-70-77-85% fo 1RM (405ish)
bar(8) - 135(8) - 185(8) --- 225 - 255 - 285 - 315 - 335*
- Never got it to max back squat last week, so I took an educated guess off of earlier squat sessions of where I am. It's somewhere around 405, +/- a few pounds.
- BS is by far my favorite movement. I love squatting! So I'm pretty excited to get this into regular weekly programming.
- Focus today was being fast out of the hole, staying upright, and getting deep.
*Last set was 335, should have been 345, but I was running short on time and messed up my math. Didn't even realize it until right before I started writing this blog...not very happy about that.
WOD
1-2-3-4-5-6-7-8-9-10
Lateral Shuffle (roughly 10 yards)
Burpees
= 7:20*
- I was not happy about this one! Legs burned out pretty fast after squatting. I was trying to stay low in the shuffle, but by round 4-5 that was a no go. This one was a bit harder than it initially looked. My legs were pretty shot afterwards and so were my shoulders for that matter. Somewhere around rounds 6-8, my mind started to wonder during the shuffles and I lost track of what round I was on. I went back down to the last round I could remember completing. I finished behind Alex and in front of Cannons, but on the wrong side. Tired, but not wanting to cheat work, I went back and did another round of 10 so I really have no clue what I just did or what my time is, but no one can say I didn't do all the work...that's for sure!
*Time does not reflect additional round of 10.
Cash Out
25 T2R = 22-3
Eccentric GHR 2x5
Quick Link
Mark Rippetoe explaining the bar position on the squat
1.13.2012
It Feels Good!!!
A million bucks!!! That's exactly how I felt this morning when I got out of bed. Honestly, I was expecting to feel a pretty sore. Yesterday, I set a new DL PR, coached a very intense wrestling match against our district rival (and a coach I love to beat), and came home to shovel a crap ton of snow off my driveway because my blower wouldn't start. So, yea when I rolled out of bed this morning and felt absolutely pain free. I was thrilled!!
Skipped out on my DP friends this morning because of the cold and knowing it was a max out day again. Getting warmed up in the morning is becoming pretty difficult, so I decided to put it off til this evening.
School Work
Unbroken DUs = 131 - 117
Skin the Cat = 2 x 5
T2R = 2 x 10
FG Ring Pull Ups = 2 x 5
- Got to do some light work during my lunch hour again today. Heard about some buddies doing some DUs over 200 so I figure I would give it a go. I was excited about the 131 and even more excited about the 117 because it was the first time I've put back to back hundos together. That was my best shot though and I'm pretty happy with my progress. T2Rs I threw in because I need to start working on my core more. I feel like they are slightly easier than T2B, but that's the best I can do at school. The FG Ring Pull Ups are muscle up training. Keeping my forearms locked and wrists resting on the rings was rough and gassed me pretty good. I need as much grip strength as I can get.
Arrived at Prevail for the 6:30p class. Small group on a Friday night, but good peeps none the less. I had been debating on back or front squat all day. Thought I was settled on back squat because I was a little intimidated by going for my front squat PR. Wasn't quite sure if I was in the mood or feeling up to the challenge. That didn't last long. As I started warming up, everything was feeling really solid and fluid again so I made a few mental changes.
I have an issue with fear. I don't like the way it makes me feel. A verse I have tattooed on my left shoulder says:
"So we may boldly say: The Lord is my helper; I will not fear. What can man do to me?"(Heb 13:6; NKJV)
I don't like to run or hide from a situation. I had to ask myself why I was letting a stinkin' bar determine my lift. A simple adjustment in attitude and that old Front Squat PR was going down.
Strength
Front Squat
bar(8) - 135(5) - 185(3) - 225 - 275 - 295 - 315 - 335 - 355 - 365 PR
- Just like warm ups, all the lifts felt great from the beginning. I got to 315 and started giving the bar a little attitude. I'm a firm believer about addressing the bar aggressively. Your attitude towards the bar gets you mentally set for the lift itself. The bar wants to staple you to the floor. Approach it softly and unfocused and it will. Address it aggressively and you can feel the submission as it comes off the rack. Mentally, I know from the lift off whether this lift is gonna be easy or hard, whether it's gonna made or missed. I've been doing it this way since high school and big lift after big lift, year after year, the proof is always in the PR! 335 felt a little heavy on the lift off, but light on the squat. I knew I had to come a little harder for the next one. I thought about inching my way up to 355, but thought that was more of the bar getting to me than what I could actually do. I jumped right to 355 and before I let my head play anymore games with me. Felt solid through the squat with a slight struggle coming up. I knew there was more still and now I was really excited. Went to 365. It felt lighter than the last lift coming off the rack. Felt steady going down. Had to fight for this one, but the bar kept moving. Knees caved a bit and I know my back rounded a little more than I am comfortable with so I called it a night. Walking away happy and hungry again! Feels great!
WOD
50 cal Row
2 rounds of:
10 pull ups
20 Thrusters 115#
30 Ball Slams 30#
= 8:46
- I hate rowing! I'm pulling and pulling and I'm watching Andy just gradually pull away from every stroke with ease...AARRGGGG! Got done in 2:24ish.
- Pull ups were cake today. Really keeping a better grip lately and being able to pull just a few more when I'm tired. Unbroken & 6-4
- I thought I could do both unbroken before the WOD started, but that didn't happen. Unbroken & 10-5-5
- First time doing ball slams at Prevail and I'm not mad about that. The ball gets stinking heavy fast. Arms were just gassed. Legs started to go in the first round at about 13ish. Very disappointed with this portion of the WOD. My technique was garbage and my pace was horrible. I had several lazy slams.
--Overall, I knew Alex was fast on ball slams and pull ups. I had catching up to do since I was last off the rower. I faced away from Andy and Alex when I started my thrusters. I knew this is where I would catch up and I didn't want my pace screwed up. I kept my pace and just kept waiting for the bar to drop because I knew I had that first set unbroken no problem. I beat everyone off the bar and just kept moving and never looked back. Solid effort, except for the stupid green ball part.
Skipped out on my DP friends this morning because of the cold and knowing it was a max out day again. Getting warmed up in the morning is becoming pretty difficult, so I decided to put it off til this evening.
School Work
Unbroken DUs = 131 - 117
Skin the Cat = 2 x 5
T2R = 2 x 10
FG Ring Pull Ups = 2 x 5
- Got to do some light work during my lunch hour again today. Heard about some buddies doing some DUs over 200 so I figure I would give it a go. I was excited about the 131 and even more excited about the 117 because it was the first time I've put back to back hundos together. That was my best shot though and I'm pretty happy with my progress. T2Rs I threw in because I need to start working on my core more. I feel like they are slightly easier than T2B, but that's the best I can do at school. The FG Ring Pull Ups are muscle up training. Keeping my forearms locked and wrists resting on the rings was rough and gassed me pretty good. I need as much grip strength as I can get.
Arrived at Prevail for the 6:30p class. Small group on a Friday night, but good peeps none the less. I had been debating on back or front squat all day. Thought I was settled on back squat because I was a little intimidated by going for my front squat PR. Wasn't quite sure if I was in the mood or feeling up to the challenge. That didn't last long. As I started warming up, everything was feeling really solid and fluid again so I made a few mental changes.
I have an issue with fear. I don't like the way it makes me feel. A verse I have tattooed on my left shoulder says:
"So we may boldly say: The Lord is my helper; I will not fear. What can man do to me?"(Heb 13:6; NKJV)
I don't like to run or hide from a situation. I had to ask myself why I was letting a stinkin' bar determine my lift. A simple adjustment in attitude and that old Front Squat PR was going down.
Strength
Front Squat
bar(8) - 135(5) - 185(3) - 225 - 275 - 295 - 315 - 335 - 355 - 365 PR
- Just like warm ups, all the lifts felt great from the beginning. I got to 315 and started giving the bar a little attitude. I'm a firm believer about addressing the bar aggressively. Your attitude towards the bar gets you mentally set for the lift itself. The bar wants to staple you to the floor. Approach it softly and unfocused and it will. Address it aggressively and you can feel the submission as it comes off the rack. Mentally, I know from the lift off whether this lift is gonna be easy or hard, whether it's gonna made or missed. I've been doing it this way since high school and big lift after big lift, year after year, the proof is always in the PR! 335 felt a little heavy on the lift off, but light on the squat. I knew I had to come a little harder for the next one. I thought about inching my way up to 355, but thought that was more of the bar getting to me than what I could actually do. I jumped right to 355 and before I let my head play anymore games with me. Felt solid through the squat with a slight struggle coming up. I knew there was more still and now I was really excited. Went to 365. It felt lighter than the last lift coming off the rack. Felt steady going down. Had to fight for this one, but the bar kept moving. Knees caved a bit and I know my back rounded a little more than I am comfortable with so I called it a night. Walking away happy and hungry again! Feels great!
WOD
50 cal Row
2 rounds of:
10 pull ups
20 Thrusters 115#
30 Ball Slams 30#
= 8:46
- I hate rowing! I'm pulling and pulling and I'm watching Andy just gradually pull away from every stroke with ease...AARRGGGG! Got done in 2:24ish.
- Pull ups were cake today. Really keeping a better grip lately and being able to pull just a few more when I'm tired. Unbroken & 6-4
- I thought I could do both unbroken before the WOD started, but that didn't happen. Unbroken & 10-5-5
- First time doing ball slams at Prevail and I'm not mad about that. The ball gets stinking heavy fast. Arms were just gassed. Legs started to go in the first round at about 13ish. Very disappointed with this portion of the WOD. My technique was garbage and my pace was horrible. I had several lazy slams.
--Overall, I knew Alex was fast on ball slams and pull ups. I had catching up to do since I was last off the rower. I faced away from Andy and Alex when I started my thrusters. I knew this is where I would catch up and I didn't want my pace screwed up. I kept my pace and just kept waiting for the bar to drop because I knew I had that first set unbroken no problem. I beat everyone off the bar and just kept moving and never looked back. Solid effort, except for the stupid green ball part.
1.12.2012
Big Step Forward
Got out of bed feeling great today! Back felt great and most of the soreness from Tuesday was gone. First wrestling meet of the season this afternoon and excited about going for a new Deadlift 1RM this morning. I knew it was gonna be a good sized group at the DP since we are celebrating D-Nips's 1 year Crossfitaversary today. I was extremely happy to see that the "snow storm" hadn't started yet.
Got to Prevail a few minutes late and jumped right into warm ups. Felt really fluid on the rower and light on my feet through the agility ladder. All good signs that I was shooting on all cylinders! Broke a decent sweat and back was feeling nice and toasty. Let's do it!!
Strength
Deadlift - find new 1 RM
bar x 8 - 135 x 5 - 185 x 5 - 225 x 3 - 275 - 315 - 365 - 385 - 405 - 430 - 455 -475
- 59lb PR!!! My old PR was pretty weak. It was done last June and my back wasn't very strong back then. I knew I was gonna blast right through it today just from the training weights I've been using. Felt great lifting 455 off the floor. Pretty good speed on the bar, felt easy past the knees. I thought 475 was doable. Got it off the floor and felt my back twinge a bit, so I let it go to fight another day. I was expecting 425ish, so 455 was a great surprise anyway. This leaves me pretty excited and hungry to get after it in training for the next few months. Really want to look into the WS Barbell speed days to pick up a few training tips/ideas that might help.
WOD
10:00 AMRAP
10 Power Cleans (115#)
20 WB Sit ups (20#)
30 DUs
= 4 + 22
- At first glance I wasn't too excited about this WOD. Saw the light power cleans and the first thing to pop in to my head was a flashback to "Wittman". Harv even asked if I wanted to go heavier, when my initial thought was should I go lighter back to 95lbs like the Hero WOD to try and redeem myself. I decided to stay with Rx for the day. The cleans were a prefect weight. Worked a lot smarter today and used some tips given by a friend. Everything felt great. Focused on slower reps in the cleans, setting the back, and getting the legs involved a lot more in the catch. Went unbroken - unbroken - 5/5 - 5/2/3 - 6/2/2
- WB Sit Ups suck! I hate them. I'd be a much happier crossfitter if we never used a wallball or kettle bell for anything else again. My chest and arms were still pretty sore from all the push ups and ring dips a few days earlier. The sit ups stunk because my arms gave out. My abs never really felt it. The sets were all broken up. My shoulders gassed.
- DUs were a main focus and my catch up point (I was chasing D Nips & Cannons the whole WOD). I was very pleased with the rounds here, especially since my shoulders were pretty gone. I had 1 miss in the first 2 rounds and the last 2 rounds were unbroken. Felt very smooth and relaxed today.
Here is a double under video that helped me a ton trying to figure the mechanics out...
Watch him go....
Got to Prevail a few minutes late and jumped right into warm ups. Felt really fluid on the rower and light on my feet through the agility ladder. All good signs that I was shooting on all cylinders! Broke a decent sweat and back was feeling nice and toasty. Let's do it!!
Strength
Deadlift - find new 1 RM
bar x 8 - 135 x 5 - 185 x 5 - 225 x 3 - 275 - 315 - 365 - 385 - 405 - 430 - 455 -
- 59lb PR!!! My old PR was pretty weak. It was done last June and my back wasn't very strong back then. I knew I was gonna blast right through it today just from the training weights I've been using. Felt great lifting 455 off the floor. Pretty good speed on the bar, felt easy past the knees. I thought 475 was doable. Got it off the floor and felt my back twinge a bit, so I let it go to fight another day. I was expecting 425ish, so 455 was a great surprise anyway. This leaves me pretty excited and hungry to get after it in training for the next few months. Really want to look into the WS Barbell speed days to pick up a few training tips/ideas that might help.
WOD
10:00 AMRAP
10 Power Cleans (115#)
20 WB Sit ups (20#)
30 DUs
= 4 + 22
- At first glance I wasn't too excited about this WOD. Saw the light power cleans and the first thing to pop in to my head was a flashback to "Wittman". Harv even asked if I wanted to go heavier, when my initial thought was should I go lighter back to 95lbs like the Hero WOD to try and redeem myself. I decided to stay with Rx for the day. The cleans were a prefect weight. Worked a lot smarter today and used some tips given by a friend. Everything felt great. Focused on slower reps in the cleans, setting the back, and getting the legs involved a lot more in the catch. Went unbroken - unbroken - 5/5 - 5/2/3 - 6/2/2
- WB Sit Ups suck! I hate them. I'd be a much happier crossfitter if we never used a wallball or kettle bell for anything else again. My chest and arms were still pretty sore from all the push ups and ring dips a few days earlier. The sit ups stunk because my arms gave out. My abs never really felt it. The sets were all broken up. My shoulders gassed.
- DUs were a main focus and my catch up point (I was chasing D Nips & Cannons the whole WOD). I was very pleased with the rounds here, especially since my shoulders were pretty gone. I had 1 miss in the first 2 rounds and the last 2 rounds were unbroken. Felt very smooth and relaxed today.
Here is a double under video that helped me a ton trying to figure the mechanics out...
Watch him go....
1.10.2012
Just What I Expected
Took the day off yesterday to rest my back, but still went to the gym in the evening to support my wife and others for Front Squat Max night. Excited to see everyone doing so well and pushing themselves. Juls has gotten a ton stronger, physically and mentally, so I've been secretly excited about this week because I know she will have some big PRs. She did awesome! She got a 50lb PR! Very proud of her. It was a bittersweet feeling for me though. I loved seeing everyone doing well, but frustrated I couldn't do it myself. I was tempted to try and get warmed up at one point, but deep down knew it would have been a dumb decision.
Woke up today feeling pretty stiff still. I'm happy that all the soreness is nothing more than muscular. There is no disc pain whatsoever and that is a huge relief. I actually thought about skipping out on the DP for a second as I laid back in bed. Being in season now though, I knew I had to get up and get moving. I was actually more excited for the WOD this morning than the Press Max, which is highly unusual. I've been dealing with some labrum/capsule issues in my shoudler for about 4-5 weeks now. Haven't been able to go overhead very heavy. I did not have high hopes of getting a PR on this one. I knew there was a chance though because it has actually been stiff, but pain free since last Wednesday.
Strength
Press 1RM
bar x 8, 95 x 5, 115 x 5, 135 x 3, 155, 185, 205,225
- Shoulder actually felt real good during all the warm up sets. It was a little stiff, but no pain or tugs. I got to 205 and the bar slowed once it got above the eyes. It was a little tougher of a lift than I was hoping for. I debated on wasting the energy and seeing how 215 felt or if I should use what I got and go for 225 right then. I felt warm. I didn't think the jump was too much, not knowing how much my shoulder had left in it, and not wanting to put too many strenuous lifts on my back I decided to go for it. I got it to about my forehead and fought for a few seconds and bailed on it. I called it at that.
- My back is still sore and I have a big front squat max that I'm chasing, a deadlift, and possibly a clean PR that I really want waiting for me later in the week.
WOD 1
Tabata
Pull Ups - 66
Squats - 130
Push Ups - 74
= 270
- This was a great WOD for me today. Not too much pressure on my back and I could work on continued movement through my lactic threshold.
- Pull Ups I started off with a 17-15. I was able to keep sets of 3s and 5s for the rest of the rounds. I was pretty happy with my ability to hang on the bar and keep pulling as the rounds went on.
- I've been working on my squats and was happy with the progress on this one. I stayed at 18/round for the first couple and then just focused on staying in motion during the round despite the burn.
- I started off with some good numbers in the first 2 rounds of push ups. I had 50 by the 4/5th (?) round and then set my goal at getting 75 and missed it by one.
WOD 2
100 DUs
21-15-9
Ring Dips
Sit Ups
100 DUs
= 8:17
WARM UP
Skin the Cat 3x5 - 60s REST
- That was harder than I thought. I'm obviously a lot more fatigued from this morning than I thought I was. First DUs all unbroken. Got through 10 dips and my arms were gone. Finished with 3s. My abs started burning right off the bat once I started sit ups. I think my last set of dips was 2-1-1-1-1-1-1-1...you gotta be kidding me!! Considering my arms were almost dead when I picked up the rope for my last set of DUs, I almost went unbroken again. Set was 83-17. That made me extremely happy to be able to finish like that. Finishing DUs when my arms are fatigued is the reason I put them at the end of all my school WODs.
- STCs are gonna continue to be a staple of my school work. The stretch in the shoulder feels great and the core work is definitely helping (pretty sure that's why my abs were burning during the first set of sit ups).
--Now it's time to eat lunch!!
Woke up today feeling pretty stiff still. I'm happy that all the soreness is nothing more than muscular. There is no disc pain whatsoever and that is a huge relief. I actually thought about skipping out on the DP for a second as I laid back in bed. Being in season now though, I knew I had to get up and get moving. I was actually more excited for the WOD this morning than the Press Max, which is highly unusual. I've been dealing with some labrum/capsule issues in my shoudler for about 4-5 weeks now. Haven't been able to go overhead very heavy. I did not have high hopes of getting a PR on this one. I knew there was a chance though because it has actually been stiff, but pain free since last Wednesday.
Strength
Press 1RM
bar x 8, 95 x 5, 115 x 5, 135 x 3, 155, 185, 205,
- Shoulder actually felt real good during all the warm up sets. It was a little stiff, but no pain or tugs. I got to 205 and the bar slowed once it got above the eyes. It was a little tougher of a lift than I was hoping for. I debated on wasting the energy and seeing how 215 felt or if I should use what I got and go for 225 right then. I felt warm. I didn't think the jump was too much, not knowing how much my shoulder had left in it, and not wanting to put too many strenuous lifts on my back I decided to go for it. I got it to about my forehead and fought for a few seconds and bailed on it. I called it at that.
- My back is still sore and I have a big front squat max that I'm chasing, a deadlift, and possibly a clean PR that I really want waiting for me later in the week.
WOD 1
Tabata
Pull Ups - 66
Squats - 130
Push Ups - 74
= 270
- This was a great WOD for me today. Not too much pressure on my back and I could work on continued movement through my lactic threshold.
- Pull Ups I started off with a 17-15. I was able to keep sets of 3s and 5s for the rest of the rounds. I was pretty happy with my ability to hang on the bar and keep pulling as the rounds went on.
- I've been working on my squats and was happy with the progress on this one. I stayed at 18/round for the first couple and then just focused on staying in motion during the round despite the burn.
- I started off with some good numbers in the first 2 rounds of push ups. I had 50 by the 4/5th (?) round and then set my goal at getting 75 and missed it by one.
WOD 2
100 DUs
21-15-9
Ring Dips
Sit Ups
100 DUs
= 8:17
WARM UP
Skin the Cat 3x5 - 60s REST
- That was harder than I thought. I'm obviously a lot more fatigued from this morning than I thought I was. First DUs all unbroken. Got through 10 dips and my arms were gone. Finished with 3s. My abs started burning right off the bat once I started sit ups. I think my last set of dips was 2-1-1-1-1-1-1-1...you gotta be kidding me!! Considering my arms were almost dead when I picked up the rope for my last set of DUs, I almost went unbroken again. Set was 83-17. That made me extremely happy to be able to finish like that. Finishing DUs when my arms are fatigued is the reason I put them at the end of all my school WODs.
- STCs are gonna continue to be a staple of my school work. The stretch in the shoulder feels great and the core work is definitely helping (pretty sure that's why my abs were burning during the first set of sit ups).
--Now it's time to eat lunch!!
1.08.2012
When Karma Bites Back
I had a lot of mixed feelings about doing this WOD. I took Saturday off to give my legs a rest. I knew max out week was coming up and I was getting pretty excited to my progress. I wasn't quite sure if I wanted to go through with this Hero WOD or not. Hero WODs are always good community events and this time Prevail was hosting. I felt somewhat of an obligation to participate because everyone was coming to Prevail. On the other hand, Julie was very excited to do her first Hero WOD, which meant I was going to the gym for sure. I have a hard time being at the gym and not WODing.
We got there just after the 1st heat had started. I was teasing a buddy from another gym about stopping after 4 rounds (as he is known for his "G" scaling of WODs). Julie was signed up to go in the 3rd heat and myself in the 4th. My lack of enthusiasm to WOD and taking care of my son while mommy WODed didn't allow for the best warm up. I didn't even break a sweat, which is not my norm. I knew going in that the KB swings were gonna light me up. It's just a move that really wears my back out quickly. I didn't expect the cleans and box jumps to really be a problem. As the 3rd heat cleared out, I stepped in and started setting up my space and equipment. I took 2-3 reps at the bar and they felt awkward. In my own arrogance, instead of taking a few more reps to get used to the light weight I assumed I would fall into a groove once my body got a little warmer during the WOD. HUGE MISTAKE!! I walked around for a bit waiting to get started and trying to get mentally ready to go for broke. My goal was to be sub 16 on the WOD.
"Wittman"
7 rounds
15 KB Swings (1.5 pood)
15 Power Cleans (95#)
15 Box Jumps (24")
= 19:43
Disappointment doesn't even begin to describe my feelings for this WOD. Looking back on this disaster, I realize it could have been prevented in so many ways. A more efficient and intense warm up would have been a huge start.
I got through round 1 at 1:33. Round 2 was done by 3:22 and I was feeling okay. My back was definitely warm by now, but I wasn't in pain just slightly fatigued. My cleans were horrible to this point and throughout the entire WOD for that matter. I was early pulling and reverse curling every rep. I was beating the heck out of my knees every time the bar passed em going up and down. I tried setting my back better, but felt that was wearing it even more. I just couldn't figure it out on the run during this one. I finished round 4 in 9:20 something and still feelin' good cardio wise, but was starting to feel some serious pain in my lower back. I didn't look at the clock again the rest of the WOD. During the 5th my lower back started to spasm. I spent the rest of the time trying to find a position to take pressure of my hamstrings so my back could relax a bit, but just couldn't do it. I kept working through it as I watched Tommy and Alex pass me by. When I finally finished my back was a wreck. I went outside and rolled on the ground for a bit like a stuck pig. At some point the cold concrete felt like a giant ice pack as my wife, Harvey, and someone else tried to stretch me out, Pete I think.
The thing I appreciated most about this WOD, was the silence. My boy Charlie, who is no stranger to a lower issues, came over in the middle of the 5th round and started yelling at me to get moving, as I have done to him on many occasion. He yelled a few times until he noticed the relief I was searching. He then sat there quietly on a box and watched til I finished, while everyone else yelled at me around him. It was pleasant moment amongst the pain.
Now that I've made this post a lot longer than it ever should have been I'll start to wrap it up.
Key things to take away from this WOD:
1. The pain I felt is insignificant to the pain that the families of our fallen heroes go through everyday and the pain of our nation's wounded warriors have to live with daily. Looking back on the WOD I have a much better understanding of the purpose of these WODs and why they are created.
2. My college coach used to tell that "Deer don't stretch"...I'm no longer a deer!! I have to be more diligent in my warm up at all times.
3. Gotta focus on keeping my form during the light weight stuff, just as much as the heavy weight.
4. My 5 gallon gas tank is getting a little bigger. I still suck at pacing. The first 4 rounds was my best shot at it and I really felt pretty good up until then. I'm still improving and that feels good.
We got there just after the 1st heat had started. I was teasing a buddy from another gym about stopping after 4 rounds (as he is known for his "G" scaling of WODs). Julie was signed up to go in the 3rd heat and myself in the 4th. My lack of enthusiasm to WOD and taking care of my son while mommy WODed didn't allow for the best warm up. I didn't even break a sweat, which is not my norm. I knew going in that the KB swings were gonna light me up. It's just a move that really wears my back out quickly. I didn't expect the cleans and box jumps to really be a problem. As the 3rd heat cleared out, I stepped in and started setting up my space and equipment. I took 2-3 reps at the bar and they felt awkward. In my own arrogance, instead of taking a few more reps to get used to the light weight I assumed I would fall into a groove once my body got a little warmer during the WOD. HUGE MISTAKE!! I walked around for a bit waiting to get started and trying to get mentally ready to go for broke. My goal was to be sub 16 on the WOD.
"Wittman"
7 rounds
15 KB Swings (1.5 pood)
15 Power Cleans (95#)
15 Box Jumps (24")
= 19:43
Disappointment doesn't even begin to describe my feelings for this WOD. Looking back on this disaster, I realize it could have been prevented in so many ways. A more efficient and intense warm up would have been a huge start.
I got through round 1 at 1:33. Round 2 was done by 3:22 and I was feeling okay. My back was definitely warm by now, but I wasn't in pain just slightly fatigued. My cleans were horrible to this point and throughout the entire WOD for that matter. I was early pulling and reverse curling every rep. I was beating the heck out of my knees every time the bar passed em going up and down. I tried setting my back better, but felt that was wearing it even more. I just couldn't figure it out on the run during this one. I finished round 4 in 9:20 something and still feelin' good cardio wise, but was starting to feel some serious pain in my lower back. I didn't look at the clock again the rest of the WOD. During the 5th my lower back started to spasm. I spent the rest of the time trying to find a position to take pressure of my hamstrings so my back could relax a bit, but just couldn't do it. I kept working through it as I watched Tommy and Alex pass me by. When I finally finished my back was a wreck. I went outside and rolled on the ground for a bit like a stuck pig. At some point the cold concrete felt like a giant ice pack as my wife, Harvey, and someone else tried to stretch me out, Pete I think.
The thing I appreciated most about this WOD, was the silence. My boy Charlie, who is no stranger to a lower issues, came over in the middle of the 5th round and started yelling at me to get moving, as I have done to him on many occasion. He yelled a few times until he noticed the relief I was searching. He then sat there quietly on a box and watched til I finished, while everyone else yelled at me around him. It was pleasant moment amongst the pain.
Now that I've made this post a lot longer than it ever should have been I'll start to wrap it up.
Key things to take away from this WOD:
1. The pain I felt is insignificant to the pain that the families of our fallen heroes go through everyday and the pain of our nation's wounded warriors have to live with daily. Looking back on the WOD I have a much better understanding of the purpose of these WODs and why they are created.
2. My college coach used to tell that "Deer don't stretch"...I'm no longer a deer!! I have to be more diligent in my warm up at all times.
3. Gotta focus on keeping my form during the light weight stuff, just as much as the heavy weight.
4. My 5 gallon gas tank is getting a little bigger. I still suck at pacing. The first 4 rounds was my best shot at it and I really felt pretty good up until then. I'm still improving and that feels good.
1.06.2012
Wall Balls and Baggo = GOOD TIMES!!
Oh boy Oh Boy!! Woke up this morning and my legs were hurting pretty bad. I had some serious DOMS going on. Felt like I was walking on lead trunks all day. Found out what the WOD was early in the day and was a little worried as to how I was gonna hold up. During my breaks at school I got my back and shoulder rehab work done. The back has been pretty tender at times lately so I really need to be aware of it during WODs and continue to work on strengthening and ice to keep the flare ups tolerable.
CORE @ school
Skin the Cat 3x5
Ring Static Hollow holds 3x30s w/ 30s Rest
Showed up for the 6:30p class at Prevail and was glad to see a big crowd coming to WOD and hang out for the Bags Tournament. My goal for this WOD was to do all the pull ups unbroken. I knew I was gonna struggle with wall balls, I always do. Such a simple move and I absolutely hate it. I lined up between Harvey and Charlie. I figured they would keep me moving through the wall balls since they toss the thing around like a rag doll. Zachamole put up a blistering 2:56 so I had a good time to chase.
Strength
Cleans 5-5-5@40-50-60%
115-150-180
-these were all full cleans and done tap and go. All the cleans felt real smooth getting into the full squat, which really surprised me. My back winced a little coming out of my 2nd set. Initial thought was I butt winking again. Had Charlie watch on the third set to make sure it wasn't. He said reps were fine, but so was my back that round too. Should of taken advantage of him and had him keep an eye on all three sets. I got a little jerky and bumpy off my thighs in the first set, but as I settled in that went away.
WOD
21-15-9
11' Wall Balls (20#)
Pull Ups
= 3:30
Another WOD that I'm feeling pretty good about. I moved real well during both movements. All the "re-grooving" to my squat seems to be paying off. Despite how crappy my legs felt beforehand, the squats felt effortless. Usually, I'm struggling to stay back and find my balance with the ball in front, but not today. Every rep felt solid in depth and control. I accomplished my goal of doing all pull ups unbroken (this was a goal because this is what slows my Fran time down...letting go of the stinkin' bar!) I was pretty pumped about that.
Harv and Charlie definitely kept moving during the wall balls. I beat them off the first rd of pull ups and 4-5 reps into the 2nd set of wall balls they were both right back on the wall with me chasing me down. Wall balls got ugly in the 2nd & 3rd rounds. I must have had at least 8-10 no reps in those two rounds after having none in the first. Very frustrating, but I knew it was coming. The last 2 reps in the third I was literally jumping off the ground to get the frickin' ball up to 11'. Overall...solid WOD...really has me looking forward to doing Fran again and trying to get that sub 3 time.
The Baggs
Partnered up with Charlie for the tournament. We were paired against the Roberts family in the 1st round. Charlie, Dean, and I just got done with the WOD moments ago. My arms still haven't completely straightened out yet by this point, mind you. Charlie threw against Dean and I through against Michelle (who didn't WOD and was completely fresh and no physical impairments to her throwing motion). We had rough start, trailing 9-1 after the 2nd inning. We gained our composure and rallied back to a 20-19 game. After a few scoreless innings, they finally got lucky and won off of a hanger.
So down to the consolation bracket we go. Wouldn't luck have it...we were paired up against another set of "fresh" competitors, Kristy and Tim. Again, we trail 9-0 after the first innings. Avoiding the skunk and pulling off the biggest upset of the tournament (we beat Tim & Kristy on there own set of boards), winning 22-20.
For the Consolation Championship match, and a chance at redemption against the Roberts duo, we went against Team Red, Lenny & Joe. This was a walk over in my book (but don't tell Joe I said that because he really wanted to try and tackle me at the end of the game). We won by a landslide of 21-3.
Just when we thought revenge was within our grasp. Team Roberts tucked their tail and went home before we could take their title away! Til the next time suckers!!
CORE @ school
Skin the Cat 3x5
Ring Static Hollow holds 3x30s w/ 30s Rest
Showed up for the 6:30p class at Prevail and was glad to see a big crowd coming to WOD and hang out for the Bags Tournament. My goal for this WOD was to do all the pull ups unbroken. I knew I was gonna struggle with wall balls, I always do. Such a simple move and I absolutely hate it. I lined up between Harvey and Charlie. I figured they would keep me moving through the wall balls since they toss the thing around like a rag doll. Zachamole put up a blistering 2:56 so I had a good time to chase.
Strength
Cleans 5-5-5@40-50-60%
115-150-180
-these were all full cleans and done tap and go. All the cleans felt real smooth getting into the full squat, which really surprised me. My back winced a little coming out of my 2nd set. Initial thought was I butt winking again. Had Charlie watch on the third set to make sure it wasn't. He said reps were fine, but so was my back that round too. Should of taken advantage of him and had him keep an eye on all three sets. I got a little jerky and bumpy off my thighs in the first set, but as I settled in that went away.
WOD
21-15-9
11' Wall Balls (20#)
Pull Ups
= 3:30
Another WOD that I'm feeling pretty good about. I moved real well during both movements. All the "re-grooving" to my squat seems to be paying off. Despite how crappy my legs felt beforehand, the squats felt effortless. Usually, I'm struggling to stay back and find my balance with the ball in front, but not today. Every rep felt solid in depth and control. I accomplished my goal of doing all pull ups unbroken (this was a goal because this is what slows my Fran time down...letting go of the stinkin' bar!) I was pretty pumped about that.
Harv and Charlie definitely kept moving during the wall balls. I beat them off the first rd of pull ups and 4-5 reps into the 2nd set of wall balls they were both right back on the wall with me chasing me down. Wall balls got ugly in the 2nd & 3rd rounds. I must have had at least 8-10 no reps in those two rounds after having none in the first. Very frustrating, but I knew it was coming. The last 2 reps in the third I was literally jumping off the ground to get the frickin' ball up to 11'. Overall...solid WOD...really has me looking forward to doing Fran again and trying to get that sub 3 time.
The Baggs
Partnered up with Charlie for the tournament. We were paired against the Roberts family in the 1st round. Charlie, Dean, and I just got done with the WOD moments ago. My arms still haven't completely straightened out yet by this point, mind you. Charlie threw against Dean and I through against Michelle (who didn't WOD and was completely fresh and no physical impairments to her throwing motion). We had rough start, trailing 9-1 after the 2nd inning. We gained our composure and rallied back to a 20-19 game. After a few scoreless innings, they finally got lucky and won off of a hanger.
So down to the consolation bracket we go. Wouldn't luck have it...we were paired up against another set of "fresh" competitors, Kristy and Tim. Again, we trail 9-0 after the first innings. Avoiding the skunk and pulling off the biggest upset of the tournament (we beat Tim & Kristy on there own set of boards), winning 22-20.
For the Consolation Championship match, and a chance at redemption against the Roberts duo, we went against Team Red, Lenny & Joe. This was a walk over in my book (but don't tell Joe I said that because he really wanted to try and tackle me at the end of the game). We won by a landslide of 21-3.
Just when we thought revenge was within our grasp. Team Roberts tucked their tail and went home before we could take their title away! Til the next time suckers!!
1.05.2012
Reunion Episode
What a difference a crowd makes! I was the only solider on Tuesday at the DP and today I walked into a gym full of people, new and old. We had some old GYGers visit today, Ritchie and B-Rad.
I love working out with Ritchie. He is a good mover, as long as the WOD doesn't involve running. He is a strong guy with a solid work ethic, overall good dude.
As usual, we had the normal DPers and few new people as well. Prevail was buzzing today!
Strength
Deadlifts 5-5-5 @ 40-50-60%
Loads were 165-205-245 + blue band
- I added the blue band today to work on speed pulls. Quick tap and go pulls. The band really adds some snap once the bar travels past the knees. Solid work.
WOD 1
3 rounds of:
10 Thrusters (110#)
15 Walking Lunges
20 Sit Ups
= 4:07
- My goal today was to not let Mark beat me! I'm a sucker for a good competition. I went through everything unbroken. Thrusters were solid. Shoulder felt great going OH. Almost no pain at all today in general mobility of it. No repped myself twice on the lunges. First round of sit ups I flew through which really surprised me because generally I'm pretty slow at these. Second and third rounds were pretty quick as well, much faster than my typical pace. Hopefully that means my core is getting a bit stronger finally with all the crap I've been doing strengthen it.
Cash Out
3 rounds of:
Max Pull Ups 7-6-5
Max Ring Dips 6-5-5
*used a 24# KB
**rest 60-90 seconds between rounds
WOD 2
50 DUs
25-20-15-10-5
Push Ups
Squats
50 DUs
= 5:22
- Gotta keep adding body weight WODs in at work so I can catch up to the little guys at Prevail. This one fit nicely into my lunch time. I was really happy with this one. All DUs were unbroken, felt especially to do the last 50 that way. Arms were pretty tired and legs were feeling swollen, to keep the rope going felt good. Squats were all unbroken and the burn kicked in during the 20 and never left. To fight through that was exactly what I need.
*Been doing some skin the cats, banded front/back lever, and static hollow holds on the rings at work lately. I definitely think it is helping bring up my core and shoulder strength/flexibility.
I love working out with Ritchie. He is a good mover, as long as the WOD doesn't involve running. He is a strong guy with a solid work ethic, overall good dude.
As usual, we had the normal DPers and few new people as well. Prevail was buzzing today!
Strength
Deadlifts 5-5-5 @ 40-50-60%
Loads were 165-205-245 + blue band
- I added the blue band today to work on speed pulls. Quick tap and go pulls. The band really adds some snap once the bar travels past the knees. Solid work.
WOD 1
3 rounds of:
10 Thrusters (110#)
15 Walking Lunges
20 Sit Ups
= 4:07
- My goal today was to not let Mark beat me! I'm a sucker for a good competition. I went through everything unbroken. Thrusters were solid. Shoulder felt great going OH. Almost no pain at all today in general mobility of it. No repped myself twice on the lunges. First round of sit ups I flew through which really surprised me because generally I'm pretty slow at these. Second and third rounds were pretty quick as well, much faster than my typical pace. Hopefully that means my core is getting a bit stronger finally with all the crap I've been doing strengthen it.
Cash Out
3 rounds of:
Max Pull Ups 7-6-5
Max Ring Dips 6-5-5
*used a 24# KB
**rest 60-90 seconds between rounds
WOD 2
50 DUs
25-20-15-10-5
Push Ups
Squats
50 DUs
= 5:22
- Gotta keep adding body weight WODs in at work so I can catch up to the little guys at Prevail. This one fit nicely into my lunch time. I was really happy with this one. All DUs were unbroken, felt especially to do the last 50 that way. Arms were pretty tired and legs were feeling swollen, to keep the rope going felt good. Squats were all unbroken and the burn kicked in during the 20 and never left. To fight through that was exactly what I need.
*Been doing some skin the cats, banded front/back lever, and static hollow holds on the rings at work lately. I definitely think it is helping bring up my core and shoulder strength/flexibility.
1.03.2012
A Lonely Return
Up early for the Dawn Patrol today! Haven't been there in quite sometime and was excited to get back to all my friends at the DP. I didn't get the memo and everyone slept in today. I was all by my lonesome!
Strength
Press 5-5-5@40-50-60% *used 24lb KBs today hanging off the bar to work on more stability
Sets were 45+48=93, 55+48=103, 75+48=123
-I like using the bands so far. Definitely could feel the work during the lockout and trying to stabilize and balance. I'm hoping this really helps my shoulder out.
WOD
500m Row
21-15-9
Hang Power Clean 115lbs (subbed for Hang Power Snatch 95lbs)
T2B
500m Row
= 11:25
- GRIP KILLER! First row was 1:55ish. Got 12 reps into the 21 cleans and my grip started to go. Forearms were still pretty fatigued from messing around on the ropes and the KB swings last night. At one point during the 15 cleans the bar came flying out of my hands as I tried to whip my elbows underneath. T2B is still work in progress. I'm getting better at kipping them, but still find it hard to keep a good rhythm going. Got to the last row and could barely hold onto the bar.
-Being all by myself slowed my time down I'm sure. I pushed the pace as best I could.
CASH OUT
worked on Muscle Ups at school and "skin the cat"
Strength
Press 5-5-5@40-50-60% *used 24lb KBs today hanging off the bar to work on more stability
Sets were 45+48=93, 55+48=103, 75+48=123
-I like using the bands so far. Definitely could feel the work during the lockout and trying to stabilize and balance. I'm hoping this really helps my shoulder out.
WOD
500m Row
21-15-9
Hang Power Clean 115lbs (subbed for Hang Power Snatch 95lbs)
T2B
500m Row
= 11:25
- GRIP KILLER! First row was 1:55ish. Got 12 reps into the 21 cleans and my grip started to go. Forearms were still pretty fatigued from messing around on the ropes and the KB swings last night. At one point during the 15 cleans the bar came flying out of my hands as I tried to whip my elbows underneath. T2B is still work in progress. I'm getting better at kipping them, but still find it hard to keep a good rhythm going. Got to the last row and could barely hold onto the bar.
-Being all by myself slowed my time down I'm sure. I pushed the pace as best I could.
CASH OUT
worked on Muscle Ups at school and "skin the cat"
1.02.2012
Get Moving, Stay Moving
Felt good today...excited to get to the gym and get to work!
Had some PT done on my shoulder about before I headed to Prevail. Shoulder is feeling better and better everyday. Made some huge strides with ROM and pain relief the last two days so everything seems to be working. Back is still a little tender and will always be I believe. Just gotta focus on form and listen to my body when it tells me to settle down.
Strength
Front Squats 5-5-5 @ 40-50-60% (4th week of our 2nd Wendler cycle)
65 + 70 KB = 135, 95 + 70 KB = 165, 125 + 70 KB = 195
- this is a deloading week for our strength cycle so everything will be pretty light. I took advantage of this and experimented with some KB banded front squats to work on core stability and add a little more intensity to the workout.
-This is the 2nd time I've done this and I really enjoy it. I think it has helped with focusing on locking in my core throughout the lift. You really gotta concentrate coming in and out of the hole and keeping your weight back on your heels or you'll lose it pretty fast.
WOD
5 rounds of:
15 KB Swings (24k)
30 Double Unders
= 5:09
-My goal heading to the gym was to be somewhere in the 5's. I got there and saw the top score was 4:54 and I was pretty darn sure I could get it. I came up just a little short.
- All my swings were unbroken and I was moving as fast as I could My DUs tripped me up. I had 1 unbroken round (3rd), 2-3 misses in the other 4 rds. I'm playing with my rope length again and I feel like that may have been the problem in the later rounds bc I wasn't too gassed in the shoulders. Forearms were pretty blasted afterwards.
-Pretty happy with myself. I've been on the bench for the last few weeks, cherry picking WODs based upon my health issues, so to come in and keep moving like I did felt great.
-Tonight was definitely a step in the right direction.
Cash Out
We played around on our new climbing ropes a bit.
20 GHD sit ups (restricted)
20 Back Extensions
10 GHR (restricted)
Had some PT done on my shoulder about before I headed to Prevail. Shoulder is feeling better and better everyday. Made some huge strides with ROM and pain relief the last two days so everything seems to be working. Back is still a little tender and will always be I believe. Just gotta focus on form and listen to my body when it tells me to settle down.
Strength
Front Squats 5-5-5 @ 40-50-60% (4th week of our 2nd Wendler cycle)
65 + 70 KB = 135, 95 + 70 KB = 165, 125 + 70 KB = 195
- this is a deloading week for our strength cycle so everything will be pretty light. I took advantage of this and experimented with some KB banded front squats to work on core stability and add a little more intensity to the workout.
-This is the 2nd time I've done this and I really enjoy it. I think it has helped with focusing on locking in my core throughout the lift. You really gotta concentrate coming in and out of the hole and keeping your weight back on your heels or you'll lose it pretty fast.
WOD
5 rounds of:
15 KB Swings (24k)
30 Double Unders
= 5:09
-My goal heading to the gym was to be somewhere in the 5's. I got there and saw the top score was 4:54 and I was pretty darn sure I could get it. I came up just a little short.
- All my swings were unbroken and I was moving as fast as I could My DUs tripped me up. I had 1 unbroken round (3rd), 2-3 misses in the other 4 rds. I'm playing with my rope length again and I feel like that may have been the problem in the later rounds bc I wasn't too gassed in the shoulders. Forearms were pretty blasted afterwards.
-Pretty happy with myself. I've been on the bench for the last few weeks, cherry picking WODs based upon my health issues, so to come in and keep moving like I did felt great.
-Tonight was definitely a step in the right direction.
Cash Out
We played around on our new climbing ropes a bit.
20 GHD sit ups (restricted)
20 Back Extensions
10 GHR (restricted)
1.01.2012
Let It Begin!!
So New Year is underway!!
It's time to LIFT a little HEAVIER,
MOVE a little FASTER,
and BE SMART about it!
Some inspiration to get the fire going...
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