Took advantage of a some great Fall weather and jumped outside for some extra conditioning earlier in the day. Got some more of that great weather later at Prevail. Hamstrings are feeling it today.
Morning Conditioning
100m Sprints x 16 (1:00 REST)
1st half: 15.6 - 15.5 - 15.6 - 16.9 - 16.3 - 17.7 - 16.9 - 18.4
2nd half: 17.6 - 17.4 - 17.4 - 18.2 - 17.3 - 18.6 - 18.3 - 20.2
- Whew!! This was a lot rougher than expected, but very needed. I enjoy some good sprint work, but I forgot how rough they were. Got through the first 6 and thought maybe 10 was god enough. Got to 10 and thought...eh....only 6 more. Got to 4 and started thinking about stopping. Repeat same thought at 3. At 2 left I was hurting and goal at this point was to stay below :20...failed on my last rep. My last year playing JUCO ball in 2001 this was our Fall conditioning test to get pads. I believe we had to make each one in under 15 or less. Oh what a decade will do!!
Hurdle Jumps - 6 hurdles x 4
Strength (PM)
Deadlifts - 20 mins. to est. 5RM
Clean Grip
bar(8) - 135(8) - 185 - 225 - 275 - 315 - 365
Trad. Grip
405
- Wanted to use the clean grip for all sets, but I couldn't bear the pain in my thumb any longer after 365. 5 reps was just too long to hold on to the bar for. 405# was good enough for me.
WOD
400m Run
15 Pwr Cleans (115#)
400m Run
12 Pwr Cleans
400m Run
9 Pwr Cleans
400m Run
6 Pwr Cleans
= 10:34
- All cleans were UB. Weight was easy. Never even thought of breaking up the sets. I thought about going up to 135, but was worried about my back being too fatigued from deads and the extra running to keep it together. I was wrong. Regret not going heavier. Think I still would have gone UB all the way through. Live and learn.
Cash Out
strict GH Raises - 4 x 6
GHD Sit Ups - 1 x 10
Showing posts with label Deadlifts. Show all posts
Showing posts with label Deadlifts. Show all posts
9.25.2012
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.
7.03.2012
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
5.22.2012
Cluster Bomb!
Wow! Nothing brings on DOMS like starting your week off with 321 body weight reps. Feeling very sore today. Lats, shoulders, and quads especially.
Strength
Deadlifts --- 5-3-1+@75-85-95%
bar(10)-135(10)-185(10)-225(10)-275(6)-315(6) --- 340 - 385 - 430(3)
- Another day I just didn't feel very comfortable in my set up. I knew it was because I was so tight from yesterday's WOD, but I just had to watch it. Took a lot of reps in warm ups to get the back ready. All the work sets felt a lot heavier than they should have been. 430 felt like a ton! Pulled it for a triple and called it a day.
WOD
10:00 AMRAP
5 Clusters (115#) [all UB]
200m Run
= 6+3
- Thought about going 135# on this one tonight, but I didn't feel I could safely put the clusters together with how tight I was feeling, especially as I got fatigued. 115# was just the right weight. I was able to move quickly and stay UB. I definitely had to fight to stay UB. During the last 2-3 rounds, it was a mental battle to keep the bar in hand so I could keep moving fast as the legs started to burn up pretty good. Runs got slower and slower. It was harder and harder to catch my breath on the runs. Another solid WOD to start the week off!
Strength
Deadlifts --- 5-3-1+@75-85-95%
bar(10)-135(10)-185(10)-225(10)-275(6)-315(6) --- 340 - 385 - 430(3)
- Another day I just didn't feel very comfortable in my set up. I knew it was because I was so tight from yesterday's WOD, but I just had to watch it. Took a lot of reps in warm ups to get the back ready. All the work sets felt a lot heavier than they should have been. 430 felt like a ton! Pulled it for a triple and called it a day.
WOD
10:00 AMRAP
5 Clusters (115#) [all UB]
200m Run
= 6+3
- Thought about going 135# on this one tonight, but I didn't feel I could safely put the clusters together with how tight I was feeling, especially as I got fatigued. 115# was just the right weight. I was able to move quickly and stay UB. I definitely had to fight to stay UB. During the last 2-3 rounds, it was a mental battle to keep the bar in hand so I could keep moving fast as the legs started to burn up pretty good. Runs got slower and slower. It was harder and harder to catch my breath on the runs. Another solid WOD to start the week off!
5.14.2012
Falling Behind...
It's been a while since I've had some time to sit down and post. Track team had a great showing at Sectionals last weekend. My 8th grade girls were IESA Sectional Champs and we are sending 2 Relay teams and 3 individuals to State this weekend. Needless to say...I've been busy! So here is a quick run down of what I've been trying to sneak in at work and Prevail.
Thursday May 10th
WOD
3 rds FT:
800m Run (3:44, 3:55, 4:10)
3:00 REST
- HOLY CRAP these were slow! I ran on the grass 200m track I have at my school. I felt like a hamster by the last 200 on each run. I can't believe I've gotten through a whole season with my kids without any sprained ankles on that thing. There are some serious ruts on the backside of the track. I ran these at park last Summer on a concrete path and was 3-3:20ish. I know my running is terrible, but not like this bad. Looking forward to Summer so I can hit up the track once a week and get some speed back.
Friday May 11th
Strength
Deadlifts - 5-5-5+@65-75-85%
bar(10)-135(8)-185(5)-225(5)-275(5) --- 295 - 340 - 385(10)
- Good lift. It's been a while since I worked DLs. I felt a little off in positioning during the lift. Couldn't figure out what was missing to make the adjustment. Just one of those days nothing felt right. I just couldn't find a groove on the last set so I stopped at 10.
WOD
"Nancy"
5 rds FT:
400m Run
15 OHS (95#) (all UB)
= 13:39
- Very happy with this one! I really believe the work I did earlier in the week with squats helped me push through on this one. I did this back in July and got 15:19. I remember my shoulders just dying by round 3 and having multiple breaks during rounds 4 & 5 on the OHSs. My form has improved a great deal since then and it definitely showed in this WOD. My legs were burning up pretty good, but no drops. I was able to gut through it and my shoulders felt great during the entire WOD. Obviously, my runs were slightly faster than a turtle...just slightly. Next time, I'll definitely looking to be get into the 12s.
Monday May 14th
Strength
Deadlifts - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-280(5) --- 315 - 365 - 405(10)
- Feeling pretty good today. Spent most of the day outside so my body is nice and warm and ready to work. Everything felt right today. I think I was a little looser than last week. I was able to fall into my starting position easier and just felt comfortable. I got pretty excited about this one once I figured out the weights I'd be working with today. A buddy of mine that I played college ball with gave me some inspiration on this one last Spring. He is a amateur powerlifter in Vegas now. Last Spring, he posted a video of him hitting 405 for 20...I've been chasing him ever since. I got a little closer today with 10. I'm coming buddy!
WOD
10 x 50m ME Sprints
*walk to recover
Slowest 8.58
Fastest 7.18
Difference 1.4
- I'm a track coach so I didn't mind seeing this WOD on the board at all. My old football coach used to say the difference between your slowest and fastest 40 was a great indicator of conditioning. I got to WOD with CT today. I was thinking about making it a race with him all day to push each other. He had the same thing in mind because it was the first thing he said to me when he walked in gym. Just gonna put it out there now...I beat him 7 out of 10!!! Gotcha buddy!! Hamstrings have been pretty stinking tight ever since.
Thursday May 10th
WOD
3 rds FT:
800m Run (3:44, 3:55, 4:10)
3:00 REST
- HOLY CRAP these were slow! I ran on the grass 200m track I have at my school. I felt like a hamster by the last 200 on each run. I can't believe I've gotten through a whole season with my kids without any sprained ankles on that thing. There are some serious ruts on the backside of the track. I ran these at park last Summer on a concrete path and was 3-3:20ish. I know my running is terrible, but not like this bad. Looking forward to Summer so I can hit up the track once a week and get some speed back.
Friday May 11th
Strength
Deadlifts - 5-5-5+@65-75-85%
bar(10)-135(8)-185(5)-225(5)-275(5) --- 295 - 340 - 385(10)
- Good lift. It's been a while since I worked DLs. I felt a little off in positioning during the lift. Couldn't figure out what was missing to make the adjustment. Just one of those days nothing felt right. I just couldn't find a groove on the last set so I stopped at 10.
WOD
"Nancy"
5 rds FT:
400m Run
15 OHS (95#) (all UB)
= 13:39
- Very happy with this one! I really believe the work I did earlier in the week with squats helped me push through on this one. I did this back in July and got 15:19. I remember my shoulders just dying by round 3 and having multiple breaks during rounds 4 & 5 on the OHSs. My form has improved a great deal since then and it definitely showed in this WOD. My legs were burning up pretty good, but no drops. I was able to gut through it and my shoulders felt great during the entire WOD. Obviously, my runs were slightly faster than a turtle...just slightly. Next time, I'll definitely looking to be get into the 12s.
Monday May 14th
Strength
Deadlifts - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-280(5) --- 315 - 365 - 405(10)
- Feeling pretty good today. Spent most of the day outside so my body is nice and warm and ready to work. Everything felt right today. I think I was a little looser than last week. I was able to fall into my starting position easier and just felt comfortable. I got pretty excited about this one once I figured out the weights I'd be working with today. A buddy of mine that I played college ball with gave me some inspiration on this one last Spring. He is a amateur powerlifter in Vegas now. Last Spring, he posted a video of him hitting 405 for 20...I've been chasing him ever since. I got a little closer today with 10. I'm coming buddy!
WOD
10 x 50m ME Sprints
*walk to recover
Slowest 8.58
Fastest 7.18
Difference 1.4
- I'm a track coach so I didn't mind seeing this WOD on the board at all. My old football coach used to say the difference between your slowest and fastest 40 was a great indicator of conditioning. I got to WOD with CT today. I was thinking about making it a race with him all day to push each other. He had the same thing in mind because it was the first thing he said to me when he walked in gym. Just gonna put it out there now...I beat him 7 out of 10!!! Gotcha buddy!! Hamstrings have been pretty stinking tight ever since.
4.27.2012
Getting Caught Up
I'm feeling pretty stiff from yesterday's WOD. I got out of bed this morning and my calves and ankles were stiff as a board and my thighs were tired. I loosened up a little bit as the day went on, but not very much. I had some doubts about how tonight was gonna go down.
Strength
Find a new Deadlift 1RM.
bar(10)-135(10)-185(8)-225(5)-275(5)-315(3) --- 365 - 405 - 425 - 445 - 475 -505
- Kept my sweater on the entire WOD so I could keep my back nice and toasty. As fatigued as I felt I wanted to make sure I stayed nice and warm between sets. I took some extra warm ups sets because I was having a hard time finding my groove. I felt strong and smooth all the way up to 475. I thought 475 was 485 when I lifted it...used that lift to make the choice to go to 505 for a PR only to realize (once 505 was loaded) that 485 was actually 475. The 20# jump sounded a lot better than the 30# jump based upon the speed and smoothness of the pull. To get to 505 we had to tape 5# plates on top of the bumpers because there was no room left on the bar. I attempted the lift and stood it up, but I can't count it as a PR. After turning into a hunchback (yes I know...shame on me...first fault), I got the bar above my knees and paused (second fault), and then finished the lift. At the pause, one of the 5# plates fell off (third fault). I feel foolish and blessed all at the same time. I've spent a lot of time and money fixing my back problems since the Fall. My stubborn arrogance tonight, chasing a PR, could have set me back months of hard work to get where I am today. Chris recorded the lift for me, I was disgusted with myself that I held on and didn't make the smart choice to let go as I reviewed the lift. I feel very blessed that I didn't hurt myself tonight, but also pleased with the strength gains I've made to protect it during such a bad lift as well.
WOD
"Grace"
30 Clean and Jerks (135#)
=1:50 (:08 PR)
- My goal was to sub 1:30 on this. I did this back in Oct. @ 1:58. In Oct., I did the first 20 reps UB at like :50ish. The last 10 reps killed my time. I had high hopes for this one all week and was hoping to pull off my goal. I was disappointed about the DL fiasco and was hoping to use some of that to fuel me on the WOD.
I struggled to find a groove during the first 10 reps. At rep 18 my grip just blew apart and I had to let go. I did doubles the rest of the way with 2-3 singles mixed in. Mentally I lost a lot of steam when I had to let go at 18. I tried to fight through and stay quick on the bar as best I could. Somewhere between 19-30 I lost count and I have no clue where. We ran two heats so I had plenty of people cheering me on and doing there own count. Everyone had me at 31-32 reps, instead of 30. I thought I only did 30. Luckily, my wife recorded it and I definitely did 31 reps. You can't see the clock in the vid though so I'm not comfortable taking the time from that as my official time. I'll stick with the 1:50 for now and just have to hit that sub 1:30 on my next date with my favorite girl.
Cash Out
2 - 80' OH Barbell Carries (135#)
Strength
Find a new Deadlift 1RM.
bar(10)-135(10)-185(8)-225(5)-275(5)-315(3) --- 365 - 405 - 425 - 445 - 475 -
- Kept my sweater on the entire WOD so I could keep my back nice and toasty. As fatigued as I felt I wanted to make sure I stayed nice and warm between sets. I took some extra warm ups sets because I was having a hard time finding my groove. I felt strong and smooth all the way up to 475. I thought 475 was 485 when I lifted it...used that lift to make the choice to go to 505 for a PR only to realize (once 505 was loaded) that 485 was actually 475. The 20# jump sounded a lot better than the 30# jump based upon the speed and smoothness of the pull. To get to 505 we had to tape 5# plates on top of the bumpers because there was no room left on the bar. I attempted the lift and stood it up, but I can't count it as a PR. After turning into a hunchback (yes I know...shame on me...first fault), I got the bar above my knees and paused (second fault), and then finished the lift. At the pause, one of the 5# plates fell off (third fault). I feel foolish and blessed all at the same time. I've spent a lot of time and money fixing my back problems since the Fall. My stubborn arrogance tonight, chasing a PR, could have set me back months of hard work to get where I am today. Chris recorded the lift for me, I was disgusted with myself that I held on and didn't make the smart choice to let go as I reviewed the lift. I feel very blessed that I didn't hurt myself tonight, but also pleased with the strength gains I've made to protect it during such a bad lift as well.
WOD
"Grace"
30 Clean and Jerks (135#)
=1:50 (:08 PR)
- My goal was to sub 1:30 on this. I did this back in Oct. @ 1:58. In Oct., I did the first 20 reps UB at like :50ish. The last 10 reps killed my time. I had high hopes for this one all week and was hoping to pull off my goal. I was disappointed about the DL fiasco and was hoping to use some of that to fuel me on the WOD.
I struggled to find a groove during the first 10 reps. At rep 18 my grip just blew apart and I had to let go. I did doubles the rest of the way with 2-3 singles mixed in. Mentally I lost a lot of steam when I had to let go at 18. I tried to fight through and stay quick on the bar as best I could. Somewhere between 19-30 I lost count and I have no clue where. We ran two heats so I had plenty of people cheering me on and doing there own count. Everyone had me at 31-32 reps, instead of 30. I thought I only did 30. Luckily, my wife recorded it and I definitely did 31 reps. You can't see the clock in the vid though so I'm not comfortable taking the time from that as my official time. I'll stick with the 1:50 for now and just have to hit that sub 1:30 on my next date with my favorite girl.
Cash Out
2 - 80' OH Barbell Carries (135#)
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!
1.12.2012
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....
1.05.2012
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.
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