Been staying up late watching the Olympics and I forgot all about keeping this thing updated. Didn't realize I was 5 workouts back. So here is a quick run off...
7.26.12
Strength
Front Squat - 6 x 3 @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300
WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.
7.27.12
Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240
WOD
3 rounds FT:
10 Power Clean (135#)
200m Run
10 Shoulder to OH (135#)
200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.
7.28.12
Team WOD (partnered with Michelle S. & CT)
In teams of 3, complete: (everyone works at same time)
4800m Run
75 Box Jumps (24")
150 Ball Slams (30#)
300 HR Push Ups
450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.
7.30.12
OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.
Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).
Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.
WOD
3:00 AMRAP
7 ring dips
7 wall walks
15 sit ups
-1:00 REST-
3:00 AMRAP
7 pull ups
7 burpees
15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!
7.31.12
Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.
WOD
Complete FT:
1000m Row
30 Box Jumps (24")
800m Run
10 HSPUs (UB)
= 10:13 (30 HSPUs (10-5-5-5-5) @ 13:19)
- Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.
Cash Out
GH Raises - 3 x 8
7.31.2012
7.24.2012
Heavy and Fast
Woke up this morning and my back was feeling pretty stiff. No go on the hill runs again today. Heavy squats were on the board for tonight so I wanted to make sure I was fresh for those.
Strength
Back Squats - 5 x 5 @ 80% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5) --- 365
- These were heavy from the beginning! Every set was well earned and good rest periods in between were needed to get through them. Still feeling really loose in my descend and I can't figure out why. I need to get some vids to take a look.
WOD
20-15-10-5
Box Jumps (24")
KB Swings (53#)
DUs
= 4:12
- I was moving well on this one. Heard some horror stories about legs giving out on the 15 box jumps after the heavy squatting. I missed my 2nd jump in the 1st round, but after that I money the rest of the way. Made it through the 15 okay. Swings for some reason continue to aggravate my back. I can hang clean/snatch whatever and not feel a thing, but stabilizing the down swing of the bell just tears my back side apart for some reason. To compensate I typically turn my swing into a hi pull and press out type maneuver. DUs I believe were all UB. Very happy with the pace I was able to keep on this one.
Cash Out
20 Ring Dips - 8, 17
Strength
Back Squats - 5 x 5 @ 80% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5) --- 365
- These were heavy from the beginning! Every set was well earned and good rest periods in between were needed to get through them. Still feeling really loose in my descend and I can't figure out why. I need to get some vids to take a look.
WOD
20-15-10-5
Box Jumps (24")
KB Swings (53#)
DUs
= 4:12
- I was moving well on this one. Heard some horror stories about legs giving out on the 15 box jumps after the heavy squatting. I missed my 2nd jump in the 1st round, but after that I money the rest of the way. Made it through the 15 okay. Swings for some reason continue to aggravate my back. I can hang clean/snatch whatever and not feel a thing, but stabilizing the down swing of the bell just tears my back side apart for some reason. To compensate I typically turn my swing into a hi pull and press out type maneuver. DUs I believe were all UB. Very happy with the pace I was able to keep on this one.
Cash Out
20 Ring Dips - 8, 17
7.23.2012
On the Ropes...
Feeling good despite the WOD yesterday. Ready to get after another week of Summer training. Looks like it'll be a fun week in the gym looking at the schedule...so let the games begin!
OWOD
7 x 2 Clean off Hi Blocks (@hip) + 1 Jerk - heavy as possible
bar progressions
95(3)-135-185-205 --- 225 - 235 - 245 - 255 - 265 - 275 (nailed the cleans, but lost the jerk in transition) - 275
Halting Clean Pulls - 4 x 2 @ 315
- I chose not to go to heavy on this one, because I wanted to focus more on staying tight and hitting my positions above the knee and moving to the pockets.
about and hour and half later...
Strength
HSPU - EMOM for 10:00; stay strict for as long as possible
4 - 4 - 4 - 4 - 4 - 4 - 4 kip - 4 kip - 4 kip - 4 kip
- Goal was to pick a number and stay with that number as long as possible. Also I wanted to stay strict as long as I could. I haven't done this one since school got out so it was nice to see I'm still making some progress on strict HSPUs. Dean was crushing it next to me today...he did 10 strict for 8 rounds and then got 5ish on his last two rounds...it was pretty sweet!
Weighted DH Pull Ups - 5 x 5
44# - 35# - 35# - 26# - 26#(4)
- These were rough. My arms were pretty dead at this point. I probably should have counted my 3rd and 4th set as 4s too.
WOD
10:00 AMRAP
1 Rope Climb (15')
10 Jumping Lunges
15 Wall Ball Sit Ups (20#)
= 7
- This was the first time I've done rope climbs in a WOD so I wasn't sure how it would go. The pull up work had me a little worried too. I was more worried about my shoes than anything else to be honest. They tore off some of the sole on my nikes...I really wish Reebok would restock there Nano 2.0s soon. Anyway...worst part of this WOD were the wall ball sit ups. My shoulders just kept getting rocked by these after the 3rd/4th round. I would walk over to the rope and have to take a second just to raise my arms up. The rope climbs were pretty easy. My arms don't really get gassed by them because I've learned how to support using my feet pretty good now. I figured out a nice little way to descend tonight that helped not gas me on the way down either. Fun WOD...looking forward to getting some different shoes and seeing these in some WODs in the future.
OWOD
7 x 2 Clean off Hi Blocks (@hip) + 1 Jerk - heavy as possible
bar progressions
95(3)-135-185-205 --- 225 - 235 - 245 - 255 - 265 - 275 (nailed the cleans, but lost the jerk in transition) - 275
Halting Clean Pulls - 4 x 2 @ 315
- I chose not to go to heavy on this one, because I wanted to focus more on staying tight and hitting my positions above the knee and moving to the pockets.
about and hour and half later...
Strength
HSPU - EMOM for 10:00; stay strict for as long as possible
4 - 4 - 4 - 4 - 4 - 4 - 4 kip - 4 kip - 4 kip - 4 kip
- Goal was to pick a number and stay with that number as long as possible. Also I wanted to stay strict as long as I could. I haven't done this one since school got out so it was nice to see I'm still making some progress on strict HSPUs. Dean was crushing it next to me today...he did 10 strict for 8 rounds and then got 5ish on his last two rounds...it was pretty sweet!
Weighted DH Pull Ups - 5 x 5
44# - 35# - 35# - 26# - 26#(4)
- These were rough. My arms were pretty dead at this point. I probably should have counted my 3rd and 4th set as 4s too.
WOD
10:00 AMRAP
1 Rope Climb (15')
10 Jumping Lunges
15 Wall Ball Sit Ups (20#)
= 7
- This was the first time I've done rope climbs in a WOD so I wasn't sure how it would go. The pull up work had me a little worried too. I was more worried about my shoes than anything else to be honest. They tore off some of the sole on my nikes...I really wish Reebok would restock there Nano 2.0s soon. Anyway...worst part of this WOD were the wall ball sit ups. My shoulders just kept getting rocked by these after the 3rd/4th round. I would walk over to the rope and have to take a second just to raise my arms up. The rope climbs were pretty easy. My arms don't really get gassed by them because I've learned how to support using my feet pretty good now. I figured out a nice little way to descend tonight that helped not gas me on the way down either. Fun WOD...looking forward to getting some different shoes and seeing these in some WODs in the future.
7.22.2012
Return to Team WOD
I don't usually team WOD, but every once in a while, when the time is right I like to play with others! Today was one of those days! We were celebrating KG's 25th birthday with a team WOD at CF Prevail today!
KG's Birthday Team WOD
20:00 AMRAP
30 Hang Power Snatches (95#)
50 Sit Ups
30 OHS (95#)
50 DUs
*partnered with Brandon; 2 burpees every time partners switch.
= 3 + 95
- On this special occasion I even decided to warm up with the group, instead of going through my own routine that high lights any mobility issues I might encounter during the upcoming WOD. I paid for this dearly in the OHS portion of this WOD. I was on my toes for just about every rep during the first 3 rounds because my shoulder and ankles were so tight...it was very ugly and disappointing. Regardless, we got the job done. We split the work up evenly for everything (15s & 25s). I had a good time and now I go back to being my hermit-ty old self.
KG's Birthday Team WOD
20:00 AMRAP
30 Hang Power Snatches (95#)
50 Sit Ups
30 OHS (95#)
50 DUs
*partnered with Brandon; 2 burpees every time partners switch.
= 3 + 95
- On this special occasion I even decided to warm up with the group, instead of going through my own routine that high lights any mobility issues I might encounter during the upcoming WOD. I paid for this dearly in the OHS portion of this WOD. I was on my toes for just about every rep during the first 3 rounds because my shoulder and ankles were so tight...it was very ugly and disappointing. Regardless, we got the job done. We split the work up evenly for everything (15s & 25s). I had a good time and now I go back to being my hermit-ty old self.
7.20.2012
Max Effort Friday
Skipped my OWOD on Wednesday to give my body a little break and it was exactly what I needed. I felt really snappy tonight under the bar and my legs felt like they had plenty of juice, which is always nice when that happens.
SWOD(OWOD)
Hang Cleans - 7 x 2; heavy as possible
bar progressions
135(3)-185-205 --- 225 - 245 - 255 - 265 - 275 - 285 - 300 PR
- Like I said earlier, I just felt fast tonight. I had solid lifts all the way up. At 285 I thought about staying there for my last set because I left the 2nd rep out front and had to walk it out, but the first rep was solid enough to keep me moving up the ladder. Hitting 300 for a hang double felt great! Both lifts felt very solid.
Jerk (off blocks) - 4 x 2
135(4)-225 --- 245 - 275 - 300 - 305 PR
- When you're on...you're on. My shoulder got nice and loose through all the clean work and like before most of the pain comes from a snatch OH position. My front rack position has felt really good the last two days and it paid off tonight. I'm was a little forward in the 2nd lift, but it was still a make.
Great evening under the bar!
SWOD(OWOD)
Hang Cleans - 7 x 2; heavy as possible
bar progressions
135(3)-185-205 --- 225 - 245 - 255 - 265 - 275 - 285 - 300 PR
- Like I said earlier, I just felt fast tonight. I had solid lifts all the way up. At 285 I thought about staying there for my last set because I left the 2nd rep out front and had to walk it out, but the first rep was solid enough to keep me moving up the ladder. Hitting 300 for a hang double felt great! Both lifts felt very solid.
Jerk (off blocks) - 4 x 2
135(4)-225 --- 245 - 275 - 300 - 305 PR
- When you're on...you're on. My shoulder got nice and loose through all the clean work and like before most of the pain comes from a snatch OH position. My front rack position has felt really good the last two days and it paid off tonight. I'm was a little forward in the 2nd lift, but it was still a make.
Great evening under the bar!
7.19.2012
Just Short...
Passed on the the track work again this morning...pretty disappointed with my inconsistency in the morning. Still a little stiff from earlier in the week. Shoulder is getting better and better everyday and doesn't seem to be bothering me that much these last two days.
Strength
Push Press - 5 x 5 @ 70% (195-210 based off of a 275-300# 1RM)
Bar(10)-95(5)-135(5)-165(5)--- 195 - 205 - 205 - 210 - 210
- Very pleased with my work tonight. I know it's pretty light weight, but I didn't have any pain at all and that's a world of difference from last week. This was probably the best PP session I've had in months. I set up on the boxes anticipating a lot of drops, but I think I only lost the 5th rep on two sets. Weight felt light like it should. Bar path felt perfect going up and down. My last max was a year ago on this one, so I used a range of where I was and where I thought I am at.
WOD
15:00 AMRAP
200m Run
10 Pull Ups (UB/UB/UB/UB/UB/6-3-1)
10 V Ups
30 DUs
= 5 + 216
- I really wanted 6 rounds on this one. I thought I moved pretty good throughout this one. I had two bad rounds (2nd & 5th) on the rope that cost me the 6th round I believe. Don't know what happen in the 2nd round. In the 5th my stomach started cramping pretty good from the V Ups during the DUs and that made it a bit tough to keep it together. Pull ups were smooth as can be again. I had to break on the 6th round because my hands were too slippery due to sweat. Still a solid effort despite the rope issues though.
Cash Out
Weighted GH Bridges - 3 x 5 @ 205#
Strength
Push Press - 5 x 5 @ 70% (195-210 based off of a 275-300# 1RM)
Bar(10)-95(5)-135(5)-165(5)--- 195 - 205 - 205 - 210 - 210
- Very pleased with my work tonight. I know it's pretty light weight, but I didn't have any pain at all and that's a world of difference from last week. This was probably the best PP session I've had in months. I set up on the boxes anticipating a lot of drops, but I think I only lost the 5th rep on two sets. Weight felt light like it should. Bar path felt perfect going up and down. My last max was a year ago on this one, so I used a range of where I was and where I thought I am at.
WOD
15:00 AMRAP
200m Run
10 Pull Ups (UB/UB/UB/UB/UB/6-3-1)
10 V Ups
30 DUs
= 5 + 216
- I really wanted 6 rounds on this one. I thought I moved pretty good throughout this one. I had two bad rounds (2nd & 5th) on the rope that cost me the 6th round I believe. Don't know what happen in the 2nd round. In the 5th my stomach started cramping pretty good from the V Ups during the DUs and that made it a bit tough to keep it together. Pull ups were smooth as can be again. I had to break on the 6th round because my hands were too slippery due to sweat. Still a solid effort despite the rope issues though.
Cash Out
Weighted GH Bridges - 3 x 5 @ 205#
7.17.2012
Slowly Recovering
The increased volume and heavy loading leading up to the Deuce took it's toll on my body more than I thought it would. I compacted my wrist the weekend before the comp and the tweak of my shoulder at the comp really needed some R & R so that's what I gave it. I took two days off following the comp and decided to jump in for a light AM Oly session and a PM Back Squat max & WOD. Here's how that went...
7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.
Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)-425 - 425
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.
WOD
3 rounds of:
400m Run
25 Wall Balls (20#) [UB/UB/11-9-5]
10 Pull Ups (all UB)
= 10:00
My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.
I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...
7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.
Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.
WOD (PM)
Diane
21-15-9
Deadlifts (225#) [all UB]
HSPU [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.
Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.
7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.
WOD
800m Run (4:00)
150 DUs (6:18)
800m Run
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.
7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.
Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)-
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.
WOD
3 rounds of:
400m Run
25 Wall Balls (20#) [UB/UB/11-9-5]
10 Pull Ups (all UB)
= 10:00
My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.
I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...
7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.
Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.
WOD (PM)
Diane
21-15-9
Deadlifts (225#) [all UB]
HSPU [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.
Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.
7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.
WOD
800m Run (4:00)
150 DUs (6:18)
800m Run
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.
7.08.2012
The Deuce
Day 1 - Oly Meet
Woke up feeling great for the first day of this event, the Oly meet. I was heading in very confident about my lifts. My mindset heading in for this competition was much more at ease than the last one I did. My first run at an Oly Meet I hadn't dealt with heavy reps enough to feel comfortable anywhere near 90%+ of my maxes. Today, I knew I could handle the weight and was just treating it as another heavy session and was hoping for some possible PRs. I'm a little banged up from training, but for the most part feeling good.
Snatch
I went pretty aggressive on my attempts and finished 2 for 3. I opened at 100k (hit it for a Comp PR), moved on to 105k (hit it for a PR & Comp PR), and took a leap to 108k and left it too far out in front to lock it out (but it was up there). My lifts overall were pretty sloppy for what they have been in training. I had to walk out both my makes a little bit.
Woke up feeling great for the first day of this event, the Oly meet. I was heading in very confident about my lifts. My mindset heading in for this competition was much more at ease than the last one I did. My first run at an Oly Meet I hadn't dealt with heavy reps enough to feel comfortable anywhere near 90%+ of my maxes. Today, I knew I could handle the weight and was just treating it as another heavy session and was hoping for some possible PRs. I'm a little banged up from training, but for the most part feeling good.
Snatch
I went pretty aggressive on my attempts and finished 2 for 3. I opened at 100k (hit it for a Comp PR), moved on to 105k (hit it for a PR & Comp PR), and took a leap to 108k and left it too far out in front to lock it out (but it was up there). My lifts overall were pretty sloppy for what they have been in training. I had to walk out both my makes a little bit.
100k
105k
108k
Clean & Jerk
Feeling really good about the Snatch portion I was excited to get into the Clean & Jerk, but my energy was starting to wear out a bit again. My warm ups were on track now and I had some good lifts in the warm up area. I tweaked my right shoulder a little bit on a Jerk at 125k and didn't think much of it at the time (it got my attention the next day). I went 1 for 3 in the Clean & Jerk. Again, I started out aggressive and opened with 141k (98% of 1RM...hit it for a Comp PR), moved up to 145k and made the clean for a PR, but missed the jerk!! I couldn't believe it either. I had it locked out and on my reset I lost it forward. I had two minutes to try it again and missed the clean. Looking back I wish I would've just went up a kilo or two to give me a little more time to rest. You live and learn.
141k
145k..so close!!
Day 1 in the books!! I went 3 for 6 overall. I'm extremely happy with my performance. Although my lifts were sloppy, they still got me 3 white lights when I need them. In June 2011, my meet lifts were 90/125 for a total of 215. A little over a year later, I hit 105/141 for a total of 246. How could I be disappointed in that!!!
Day 2 - Crossfit
Woke up this morning feeling pretty drained and banged up. That tweak that I felt in my shoulder yesterday during warm ups practically has my right arm locked up. Trying to externally rotate is terribly painful, which is not good considering the first WOD includes half my body weight Hang Power Snatches. Got to comp and went into my regular warm up routine. Tried a few HPSs and it was very painful. I was in 4th place overall after day 1 and I was the only competitor from the 105/105+ weight classes to come back and compete in the Crossfit WODs. I didn't do any special training/game planning for this portion of the event because I just chose to treat it as another day of WODs.
WOD 1
3 rounds for total reps:
1:00 Hang Power Snatches (115#) (16-10-14)
1:00 HR Push Ups (25-20-17ish)
1:00 Box Jumps (30") (13+ all three rounds)
1:00 T2B (10 or more all three rounds)
1:00 REST
= 190
- I outpaced this one a little too much. First round I stopped with about 10 seconds left in each round to move on. I felt good entering the 2nd round and remember pushing it on box jumps and T2B more. Got to the rest period it was winded. I tried to go out guns blazing in the 3rd round, but I died on the push ups and box jumps. I knew this was gonna be a struggle because of the T2B and heavier weight on the HPS. I was shooting for 200+, but came up just short.
WOD 2
1000m Row (damper @ 6; 20 s/m; 3:44)
50 Wall Balls (20#) (ball didn't hit the ground til 49...arrggg!)
25 Pull Ups (15-5-2-2-1)
= 7:02
I felt really comfortable with this one. I had some nice smooth strokes on the rower and didn't exert a whole lot of energy there. I was the second person off the rower in my heat. Goal on the wall balls was to go UB. The ball never hit the floor until 49, but that's not to say I didn't catch it a few times and shake the legs out. At 49, I just lost focus and let it fall. I had a few no reps for not hitting the wall, but other than that it was a good portion. I got to the bar and really thought I could pull off all 25 UB, but I just couldn't find my groove with my butterfly kip. I would up dropping at 15 and ripping off smaller portions til the end. I was hoping for sub 7 on this one and again...came up just short.
All in all...I finished in 7th overall and I had a great experience. My hat goes off to CF Rise for running such an outstanding event. I can't wait to do it again next year.
7.04.2012
Fine Tuning...
Woke up early to get my last Oly session in before the competition on Saturday. KG & Alex joined me to get their final prep work in as well. Brandon showed up to break in the jerk boxes we just built. He PR'd in his jerk the first time on the boxes. We agreed it defnitely made them worth it as it was a well earned PR.
OWOD
Clean & Jerk - 3 x 1 @ 75%
bar progressions
135(2+1)-155(2+1)-175-185-205-225 --- 235 - 235 - 235
- Started with the C&J today because I was having some jerk issues on Monday. Wrist is still a little tight from last Saturday's work, but nothing a little extra mobility over the next few days can't fix. Cleans felt solid, but the jerks felt a little slow still. Will need to stay focused to get this done right on Saturday. Thought this would be my stronger of the two lifts, but my mind is changing after the last two sessions.
Muscle Snatch - 3 x 2
95 - 115 - 135
- Wanted to make sure my turnover was sharp so I through these in just to drill some muscle memory transitioning to the OH position.
Snatch - 3 x 1 @ 75%
135-155 --- 175 - 175 - 175
- Snatch felt sharp again...very fast at the hip and strong on the 1st pull. Looking forward to this one on Saturday. I walked out each lift at 175 a step or two, but nothing too far on the toes.
I'm as ready as I'm gonna be so let's get it on!!
OWOD
Clean & Jerk - 3 x 1 @ 75%
bar progressions
135(2+1)-155(2+1)-175-185-205-225 --- 235 - 235 - 235
- Started with the C&J today because I was having some jerk issues on Monday. Wrist is still a little tight from last Saturday's work, but nothing a little extra mobility over the next few days can't fix. Cleans felt solid, but the jerks felt a little slow still. Will need to stay focused to get this done right on Saturday. Thought this would be my stronger of the two lifts, but my mind is changing after the last two sessions.
Muscle Snatch - 3 x 2
95 - 115 - 135
- Wanted to make sure my turnover was sharp so I through these in just to drill some muscle memory transitioning to the OH position.
Snatch - 3 x 1 @ 75%
135-155 --- 175 - 175 - 175
- Snatch felt sharp again...very fast at the hip and strong on the 1st pull. Looking forward to this one on Saturday. I walked out each lift at 175 a step or two, but nothing too far on the toes.
I'm as ready as I'm gonna be so let's get it on!!
7.03.2012
Just Keep Moving...
Skipped the hill running today so I could keep the legs a little fresher. It was nice to sleep in and get some more rest. Got to WOD with CT & Alex tonight. This is my last WOD for the week so I can be as fresh as possible for the weekend.
Strength
Banded Deadlifts
bar(8)-225(4)
*Doubles with a blue band + weight*
245-255-275-311-345
*Doubles with no band*
380-415
- This was a bit sporadic. I jumped on a bar with the boys. I didn't want to do anything over 85% of my max (425#...that's why the band came off as I got within 50# of it). My focus was to just be fast off the floor and maintain speed as tension increased. Back felt good and lifts felt fast!
WOD
3 rounds of:
200m Run
15 Hang Power Cleans (115#) (UB/UB/11-4)
30 DUs (UB/UB/21-9)
= 5:55
- This would have been a great WOD to add a few bonus rounds on or bump the weight to 135#. Forearms were pretty scorched once I finished. Fell behind in the runs so I had to hustle to the bar to pull back ahead. Rope was moving great tonight. Little bummed about having to put the bar down in the 3rd, but I lost the hook and just couldn't stop the bar at the hip to reset.
Cash Out
Strict T2B - 3 x 10
Strength
Banded Deadlifts
bar(8)-225(4)
*Doubles with a blue band + weight*
245-255-275-311-345
*Doubles with no band*
380-415
- This was a bit sporadic. I jumped on a bar with the boys. I didn't want to do anything over 85% of my max (425#...that's why the band came off as I got within 50# of it). My focus was to just be fast off the floor and maintain speed as tension increased. Back felt good and lifts felt fast!
WOD
3 rounds of:
200m Run
15 Hang Power Cleans (115#) (UB/UB/11-4)
30 DUs (UB/UB/21-9)
= 5:55
- This would have been a great WOD to add a few bonus rounds on or bump the weight to 135#. Forearms were pretty scorched once I finished. Fell behind in the runs so I had to hustle to the bar to pull back ahead. Rope was moving great tonight. Little bummed about having to put the bar down in the 3rd, but I lost the hook and just couldn't stop the bar at the hip to reset.
Cash Out
Strict T2B - 3 x 10
7.02.2012
Here We Are...
Monday before the comp. I felt a little drained from being out in the heat yesterday at the race track, but it was for a great cause so I'm not gonna sweat any lingering affects from it. Got in early for my first Oly session this week and after we got started on CF Prevail's newest equipment addition...Jerk Boxes!!
OWOD
Snatch - 3 x 1 @ 85% [195#]
bar progressions
95(3)-135(2)-155-155-165-175-185 --- 195 -195 -195
- Feeling a little stiff from the weekend in my back. Wrist was a little tight from the heavy loading Saturday so I was dealing with some weird twinge in my right arm, but otherwise felt good. I had some small walkouts on all 3 working singles, but nothing major. Still felt very good about the lifts in general.
Clean & Jerk - 3 x 1 @ 85 [265#]
225-245 ---265 - 265 - 265
- Wrists were pretty tight from the beginning. I missed the first lift because my fingers rolled off on the clean and I lost the bar when I tried to pop and re-grip. Second lift was solid. Third lift my fingers rolled off again, but I was able to get them back on barely. I caught my wrist wrong on the jerk and fought it out a bit to stabilize, but let it go before I would call it a good lift.
Back Squat - 4 x 2 @ 85% [390]
315(5)-365(3) --- 390 - 390 - 390 - 390
-Felt strong and fast on these. Good adaptation to weight.
After the OWOD, we started building these beauties....
... it took all day (12+ hours), but they will be well worth it when it comes to building speed under the bar and power overhead!
OWOD
Snatch - 3 x 1 @ 85% [195#]
bar progressions
95(3)-135(2)-
- Feeling a little stiff from the weekend in my back. Wrist was a little tight from the heavy loading Saturday so I was dealing with some weird twinge in my right arm, but otherwise felt good. I had some small walkouts on all 3 working singles, but nothing major. Still felt very good about the lifts in general.
Clean & Jerk - 3 x 1 @ 85 [265#]
225-245 ---
- Wrists were pretty tight from the beginning. I missed the first lift because my fingers rolled off on the clean and I lost the bar when I tried to pop and re-grip. Second lift was solid. Third lift my fingers rolled off again, but I was able to get them back on barely. I caught my wrist wrong on the jerk and fought it out a bit to stabilize, but let it go before I would call it a good lift.
Back Squat - 4 x 2 @ 85% [390]
315(5)-365(3) --- 390 - 390 - 390 - 390
-Felt strong and fast on these. Good adaptation to weight.
After the OWOD, we started building these beauties....
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