Wow!!! it's been a bit since I've posted so here we go.
Most Recent: Day 56
A.) Snatch @ 55% x3, x4 pausing & working on speed and skill..weight 80#
B.) Snatch Balance cluster 1,1,1,1 x3 45#bar, 75#, 80#
C.) Front Squats @ 30x1 2-3reps x 3 all @ 225#
+
3min AMRAP @ 95%
10KB
10Burpees
100m row sprints
Focusing on being consistent, trying to keep the same amount of rounds throughout the 3mins of work x5. 4min rest btw sets.
1.) 2 rounds, 2.) 2 rounds, 3.) 1 round 10+10, 4.) 1 round 10+10+50m row, 5.) 1 round 10+10.
So many burpees have been performed these past training sessions, just going to be awesome when comp time comes along.
Day 55
Rest Day.
Day 54
A.) 10 sets- every 75 sec Power Clean & Jerk x 1
125-135-140-145-155-160-165-170-175-180...jump 10lbs on 5th set felt pretty good .
B.) Pendlay Rows 7-9 reps x 3 90 sec rest btw sets. all @ 175#
+
3 sets of
500m row
20 burpees
40 Double Unders
200m run
5:33, 5:46, 6:12
Day 53
CrossFit Games Open Workout 14.5
Warm-up
3 rounds
200m row or run/or 20 cal AD
10 empty bar thrusters
10 Burpees
5 T2Bs
14.5
21 Thrusters @ 95#
21 Bar facing burpees
18,18
15,15
12,12
9,9
6,6
3,3
Time 24:30
2014 Reebok CrossFit Games Open is now complete.
Day 52
A.) Back Squats @ 30x1 2-3 x 5
215,245,255,265,275
B1.) 5 Push Press
B2.) 3-4 strict Pull-ups x 4... weight used for PP 135-145-155-165
+
15min AMRAP
Farmers Walk 50m w/1.5pd
7 Burpee Pull-ups
5 HSPUs
30 Double Unders
3 rounds + 50m FW...had some trouble with the HSPUs.
Day 51
A.) 3 Position Snatch @ 65% x3, x3......90#
B.) Snatch Balance - working speed getting under the bar x5, x5...45#, 75#
C1.) CGBP 3-4 x4... 145-150-155-155.
C2.) 4 HSPUs
+
5min AMRAP
AD 60 cals
30 KBS 1.5pd
as many S2OH @ 155# w/time remaining.... 2 reps.
Day 50
A.) 1 Power Clean to 3 Front Squats 5min EMOM @ 155#
B.) Jerk- Build to heavy in 7min 195#
C.) 12 EMOM
Odd: Thrusters @ 115
Even: 10 Burpees
+
3 Sets @ 90%, 95%, 100%
500m Row
30 Wallballs Unbroken
3:42, 3:19, 3:58
Day 49
Rest Day
Day 48
C2B, Butterfly, Muscle-up Seminar
Day 47
Reebok CrossFit Games Open Workout 14.4
25min aerobic warm-up
14.4
14min AMRAP
60 Cal Row
50 Toes To Bar
40 Wallballs
30 Cleans @ 135
20 Muscle-ups
total rep count 167
Day 46
A.) TGUs (alt) 45#KB (have to work on left side)
B1.) 5 TNG Power Cleans
B2.) 5 Ring Dips x3... weight used 155-160-160
+
3 Sets @ 85%, 90%, 95%
500m row
10 HRPUs
10 Front rack Step-ups 20" box(@ 115 alt legs *scaled during the middle of second set to 105#*.
15 Toes To Bar
50 Double Unders
5min rest btw sets
8:50, 9:34,9:51
Monday, March 31, 2014
Wednesday, March 19, 2014
Day 45
Day 45
Rest day from some good training/programming and gains of confidence. The quote is true it's not you vs everyone " It's You vs You".
Rest day from some good training/programming and gains of confidence. The quote is true it's not you vs everyone " It's You vs You".
Tuesday, March 18, 2014
Day 39-44
Most recent
Day 44
A.) 3 Position Snatch pause... holding the position for 2 seconds the hit the lift
@ 55% x 3(75#) - @ 60% x 3( 85#)
B.) Snatch Grip Push Press( From behind the neck) x 5, x 5
115# - 125#
C1.) 4-5 Push Press x 4 (135-155-165-165) 5 reps for all.
C2.) 15 TTB breaking them up into 5s
rest 2-3min btw sets.
Row 500m x 5 (keeping it consistent)
1:51.0
1.50.2
1:50.3
1:50.1
1:50.2
Day 43
A.) DB Bench Press @ 30x1 8-12-8-12
B1.) Strict Chin-ups 5-6 reps
B2.) 1 Rope Climb
then
15 min AMRAP
400m run
20 Wall balls
300m row
12 Toes To Bar
2 Rounds complete + 300m run
Day 42
Rest day ( still was feeling slightly sore from 2 days prior). Some meds and relaxation will do the trick.
Day 41
Ran/jogged a 5k 30:03
Spin Bike 20min @ Z1
20min of mobility work( foam rolling and Lacrosse ball work).
Needed to keep moving knowing if I don't body will feel much worse from the day prior.
Day 40
CrossFit Games Open Workout 14.3
Warm-up 20-30min getting back and hip flexors ready to do battle
14.3
8min AMRAP
10 Reps of Deadlifts @ 135
15 Box Jumps 24"
15 Deadlifts @ 185
15 Box Jumps
20 Deadlifts @ 225
15 Box Jumps
25 Deadlifts @ 275
15 Box Jumps
30 Deadlifts @ 315
15 Box Jumps
35 Deadlifts @ 365
15 Box Jumps
I completed 112 reps ( reached weight 275 and got 22 of 25). weight got heavy very fast.
Cool down 20min AD
Day 39
20-30min light aerobic activity every 5 mins 10 wallballs, 10 burpees.
A.) Back Squats @ 20x1 Building to a heavy double in 10min
185-225-255-275-305-335
B.) PC Cluster 1,1,1 x 3 rest 10sec, rest 90sec.... 135-155-165
Then
5min AMRAP
3 Toes To Bar
3 Shoulder To Overhead 75#
5,5
7,7
9,9
12,12......
Completed the first set of 12(STOH) for a total of 60reps.
Day 44
A.) 3 Position Snatch pause... holding the position for 2 seconds the hit the lift
@ 55% x 3(75#) - @ 60% x 3( 85#)
B.) Snatch Grip Push Press( From behind the neck) x 5, x 5
115# - 125#
C1.) 4-5 Push Press x 4 (135-155-165-165) 5 reps for all.
C2.) 15 TTB breaking them up into 5s
rest 2-3min btw sets.
Row 500m x 5 (keeping it consistent)
1:51.0
1.50.2
1:50.3
1:50.1
1:50.2
Day 43
A.) DB Bench Press @ 30x1 8-12-8-12
B1.) Strict Chin-ups 5-6 reps
B2.) 1 Rope Climb
then
15 min AMRAP
400m run
20 Wall balls
300m row
12 Toes To Bar
2 Rounds complete + 300m run
Day 42
Rest day ( still was feeling slightly sore from 2 days prior). Some meds and relaxation will do the trick.
Day 41
Ran/jogged a 5k 30:03
Spin Bike 20min @ Z1
20min of mobility work( foam rolling and Lacrosse ball work).
Needed to keep moving knowing if I don't body will feel much worse from the day prior.
Day 40
CrossFit Games Open Workout 14.3
Warm-up 20-30min getting back and hip flexors ready to do battle
14.3
8min AMRAP
10 Reps of Deadlifts @ 135
15 Box Jumps 24"
15 Deadlifts @ 185
15 Box Jumps
20 Deadlifts @ 225
15 Box Jumps
25 Deadlifts @ 275
15 Box Jumps
30 Deadlifts @ 315
15 Box Jumps
35 Deadlifts @ 365
15 Box Jumps
I completed 112 reps ( reached weight 275 and got 22 of 25). weight got heavy very fast.
Cool down 20min AD
Day 39
20-30min light aerobic activity every 5 mins 10 wallballs, 10 burpees.
A.) Back Squats @ 20x1 Building to a heavy double in 10min
185-225-255-275-305-335
B.) PC Cluster 1,1,1 x 3 rest 10sec, rest 90sec.... 135-155-165
Then
5min AMRAP
3 Toes To Bar
3 Shoulder To Overhead 75#
5,5
7,7
9,9
12,12......
Completed the first set of 12(STOH) for a total of 60reps.
Wednesday, March 12, 2014
Day 30-38
Most Recent.
Day 38
Today was a rest day but I kept busy around the house just to stay active and loose.
Day 37
Front Squats @ 30X1 Tempo: 5-5-3-3-1(ended up doing the sequence twice) 135-165-185-205-235
+
10 Wall Balls 10sec rest
10 KBS 10 sec rest
5 HSPUs ( used mat for my head & also used the kipping technique
4 sets rest 3min in btw sets
+
from the day before since I could not get this in.
5 min Air Dyne @ Z1
then
AD for 1min @ 85%
1 min rest walk
200m run @ 85%
1 min rest walk
x8
then cool down AD Z1
Day 36
A.) Snatch 3 position (floor, knee, thigh)
x3 @ 65% 90#
x3 @ 70% 100#
x1 @ 85% 120#
B.) Snatch Pulls x5, x5 all @ 175# need to work on snatch pull technique
Second part of session was not completed which consisted of the following,
5 HSPUs
4 TGUs (alt)
AMRAP Chin-ups
3 sets w/3min rest in btw
+
5minAD @ z1
+
AD 1min @ 85%
1min rest walk
200m run @ 85%
1min rest walk
x8
+ AD cool down @ z1
Day 35
Rest day(active)..
Performed 20min of mobility work prior to start of work day.
Day 34 Warm-up for CrossFit Games Open Workout 14.2
10-15min just aerobic
then 3 rounds of
10 kbs 1.5
10 walking lunges
10 goblet squats 1.5
+
Snatch Balance x1 OHS x 3 worked up in weight, reach beyond the prescribed weight of 95# for the Open workout...(105#) & 1 C2B Pull-up. 4 sets
Then perform 14.2
0 - 3min
10 OHS @ 95#
10 C2B Pull-ups x2
3min-6min
12 OHS
12 C2B x2
6min-9min
14 OHS
14 C2B Pull-ups x2
9min-12min
16 OHS
16 C2B Pull-ups x2
I only completed 71 reps but I'm happy that I finally got my C2Bs
Day 33
20-30min of light aerobic work on bike or rower/every 5min do 5 ohs with pvc pipe and shoulder mobility.
+
12min EMOM
Odd: 7 KBS 1.5
Even: Goblet Squats 1.5
10-15min worked on pistols.
+
row 1min on 45sec rest
keeping all row times @ 1:56 X 3
then rowed all out for 1 min= 227meters
Day 32
A.) Back Squats 2-2-2-2.. 275-305-325-345
12min EMOM
Odd: 1 Rope Climb
Even: 7 HSPUs
+
4 sets of 20 Unbroken wall balls, w/2min rest in btw sets. 36sec,37,sec,34sec,38sec.
+
3sets
20 Air Dyne Cal
then 3 rounds of
5 Burpee box jump overs
7 C2Bs Pull-ups
5min rest in btw sets.
5:16-5:57-5:34
Day 31
Rest Day
Day 30
A.) Snatch @ 60% x3, x4 @85#.. 65% x2, x3 @ 90#
B.) Snatch Balance x3-x3-x3 worked on getting under the bar quickly used mostly 45# bar
C.) 12min EMOM
Odd: 2 snatches @ 95# TNG
Even: 5 T2B Unbroken
+
AD 30 sec @ 85%
AD 30 sec slow spin
x 14
186 Cal
4.0 miles
Day 38
Today was a rest day but I kept busy around the house just to stay active and loose.
Day 37
Front Squats @ 30X1 Tempo: 5-5-3-3-1(ended up doing the sequence twice) 135-165-185-205-235
+
10 Wall Balls 10sec rest
10 KBS 10 sec rest
5 HSPUs ( used mat for my head & also used the kipping technique
4 sets rest 3min in btw sets
+
from the day before since I could not get this in.
5 min Air Dyne @ Z1
then
AD for 1min @ 85%
1 min rest walk
200m run @ 85%
1 min rest walk
x8
then cool down AD Z1
Day 36
A.) Snatch 3 position (floor, knee, thigh)
x3 @ 65% 90#
x3 @ 70% 100#
x1 @ 85% 120#
B.) Snatch Pulls x5, x5 all @ 175# need to work on snatch pull technique
Second part of session was not completed which consisted of the following,
5 HSPUs
4 TGUs (alt)
AMRAP Chin-ups
3 sets w/3min rest in btw
+
5minAD @ z1
+
AD 1min @ 85%
1min rest walk
200m run @ 85%
1min rest walk
x8
+ AD cool down @ z1
Day 35
Rest day(active)..
Performed 20min of mobility work prior to start of work day.
Day 34 Warm-up for CrossFit Games Open Workout 14.2
10-15min just aerobic
then 3 rounds of
10 kbs 1.5
10 walking lunges
10 goblet squats 1.5
+
Snatch Balance x1 OHS x 3 worked up in weight, reach beyond the prescribed weight of 95# for the Open workout...(105#) & 1 C2B Pull-up. 4 sets
Then perform 14.2
0 - 3min
10 OHS @ 95#
10 C2B Pull-ups x2
3min-6min
12 OHS
12 C2B x2
6min-9min
14 OHS
14 C2B Pull-ups x2
9min-12min
16 OHS
16 C2B Pull-ups x2
I only completed 71 reps but I'm happy that I finally got my C2Bs
Day 33
20-30min of light aerobic work on bike or rower/every 5min do 5 ohs with pvc pipe and shoulder mobility.
+
12min EMOM
Odd: 7 KBS 1.5
Even: Goblet Squats 1.5
10-15min worked on pistols.
+
row 1min on 45sec rest
keeping all row times @ 1:56 X 3
then rowed all out for 1 min= 227meters
Day 32
A.) Back Squats 2-2-2-2.. 275-305-325-345
12min EMOM
Odd: 1 Rope Climb
Even: 7 HSPUs
+
4 sets of 20 Unbroken wall balls, w/2min rest in btw sets. 36sec,37,sec,34sec,38sec.
+
3sets
20 Air Dyne Cal
then 3 rounds of
5 Burpee box jump overs
7 C2Bs Pull-ups
5min rest in btw sets.
5:16-5:57-5:34
Day 31
Rest Day
Day 30
A.) Snatch @ 60% x3, x4 @85#.. 65% x2, x3 @ 90#
B.) Snatch Balance x3-x3-x3 worked on getting under the bar quickly used mostly 45# bar
C.) 12min EMOM
Odd: 2 snatches @ 95# TNG
Even: 5 T2B Unbroken
+
AD 30 sec @ 85%
AD 30 sec slow spin
x 14
186 Cal
4.0 miles
Monday, March 3, 2014
Day 25-29
Sorry it's been a lil bit since I've been on my page, dealing with a sore throat, my job, training, prepping and completing the CrossFit Games Open 14.1 Workout...Yep welcome to the real world.
Most recent...
Day 29
A1.) 5 DB PP 50#
A2.) 3-4 Strict pull-ups
Did a total of 4 sets w/ rest in btw...my strict pull-ups are getting much better, very pleased about that.
B1.) 10min EMOM
3 Cleans- working on getting underneath quickly w/145# off the blocks, videoed just a portion of it.
A work in progress.
Then 3 rounds for time
500m row
12 Burpees over erg (rower)
Time 9:52
Day 28
Rest Day
Day 27
CrossFit Games Open Workout 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches @ 75#
Total 5 rounds + 3 reps = 228reps
Day 26
Prep day for Open Workout
20-30 min of easy aerobic work, every 5min do mobility.
Day 25
A1.) 5 Push Press @ 115#
A2.) 2 Rope Climbs
rest 3min in btw sets (3 sets) 1:38-1:30-1:33
B) TGUs 5 (alt arms) 44# KB
Then
3min amrap @ open pace
25 Double unders
7 Burpees
10 Cal AD
3 rounds w/3min rest in btw rounds
1- 2rounds + 6 DUs
2- 1 round +25+7+8 cal
3- 1 round + 17 DUs
Practiced on my T2Bs building on endurance & consistency.
Most recent...
Day 29
A1.) 5 DB PP 50#
A2.) 3-4 Strict pull-ups
Did a total of 4 sets w/ rest in btw...my strict pull-ups are getting much better, very pleased about that.
B1.) 10min EMOM
A work in progress.
Then 3 rounds for time
500m row
12 Burpees over erg (rower)
Time 9:52
Day 28
Rest Day
Day 27
CrossFit Games Open Workout 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches @ 75#
Total 5 rounds + 3 reps = 228reps
Day 26
Prep day for Open Workout
20-30 min of easy aerobic work, every 5min do mobility.
Day 25
A1.) 5 Push Press @ 115#
A2.) 2 Rope Climbs
rest 3min in btw sets (3 sets) 1:38-1:30-1:33
B) TGUs 5 (alt arms) 44# KB
Then
3min amrap @ open pace
25 Double unders
7 Burpees
10 Cal AD
3 rounds w/3min rest in btw rounds
1- 2rounds + 6 DUs
2- 1 round +25+7+8 cal
3- 1 round + 17 DUs
Practiced on my T2Bs building on endurance & consistency.
Wednesday, February 26, 2014
Day 23-24
Day 24
Rest day. Shoulders still sore from Saturdays workout have to give them a break.
Day 23
A.) Back Squats 5-4-3-5-4-3 30x1 tempo... 185-225-255-225-255-285.
B1.) 3 Squat Cleans @ 115
B2.) 4 Ring Dips
4 sets w/3min rest in btw sets
Now on the squat cleans made sure that I kept in my on one fluid motion, quick elbows and a quick drop.
As for the ring dips I felt good about them still have to put time in with those have to get them before they get me.
Row 300m @ 85% ( Rest walk work time) X 10
1:58.9
1:58.6
1:58.8
1:58.8
1:59.6
1:58.7
1:58.6
1:58.8
1:58.7
1:58.8
Afterwards before going home for the day I thought to myself hey lets see if I can string some T2Bs together knowing that movement is one of many that are giving me problems during comps since I'm not efficient on them, so I did 2 sets I hit 7 the first and 6 on the next I'm pretty happy about that now to build on that. Very stoked now training is coming along just fine..
Rest day. Shoulders still sore from Saturdays workout have to give them a break.
Day 23
A.) Back Squats 5-4-3-5-4-3 30x1 tempo... 185-225-255-225-255-285.
B1.) 3 Squat Cleans @ 115
B2.) 4 Ring Dips
4 sets w/3min rest in btw sets
Now on the squat cleans made sure that I kept in my on one fluid motion, quick elbows and a quick drop.
As for the ring dips I felt good about them still have to put time in with those have to get them before they get me.
Row 300m @ 85% ( Rest walk work time) X 10
1:58.9
1:58.6
1:58.8
1:58.8
1:59.6
1:58.7
1:58.6
1:58.8
1:58.7
1:58.8
Afterwards before going home for the day I thought to myself hey lets see if I can string some T2Bs together knowing that movement is one of many that are giving me problems during comps since I'm not efficient on them, so I did 2 sets I hit 7 the first and 6 on the next I'm pretty happy about that now to build on that. Very stoked now training is coming along just fine..
Tuesday, February 25, 2014
Day 22
Still feeling a bit soar from Saturdays charity workout went right back at it.
Lots of skill work which is very important part of the process.
A.) snatch @ 50% x3, x4(worked on skill and getting myself all the way down to the floor.(75#)
B.) snatch balance x5, x5 (worked on speed and getting under the bar quickly..w/45# only. Shoulders were feeling a bit uncomfortable with this movement, still soar from a load of KB C&Js this past weekend.
12min EMOM
odd: 5 PP @ 145#
even 2 HS Wall Walks
+
3 sets of @ 90%
AD 10 Cal
10 Thrusters @ 95#
20 Burpees
w/3 min rest in btw sets....Nasty, nasty combination talk about no legs towards the end Yikes!!
A, 2:28
B, 2:42
C, 2:46
Lots of skill work which is very important part of the process.
A.) snatch @ 50% x3, x4(worked on skill and getting myself all the way down to the floor.(75#)
B.) snatch balance x5, x5 (worked on speed and getting under the bar quickly..w/45# only. Shoulders were feeling a bit uncomfortable with this movement, still soar from a load of KB C&Js this past weekend.
12min EMOM
odd: 5 PP @ 145#
even 2 HS Wall Walks
+
3 sets of @ 90%
AD 10 Cal
10 Thrusters @ 95#
20 Burpees
w/3 min rest in btw sets....Nasty, nasty combination talk about no legs towards the end Yikes!!
A, 2:28
B, 2:42
C, 2:46
Sunday, February 23, 2014
Day 20-21
Day 21
Rest day
Day 20
Charity Wod Tommy Strong
1mile run
then
3Rounds
25 Burpee jump tucks
25 KB C&J 1.5 pood(53#)
25 Walking Lunges
25 Sit-up w/KB
then
1mile run
(run was 1.4miles) No problem it was for a great cause!!!
I definitely stopped worrying about the time when I saw 30min had ticked away just wanted to finish this wod in support.
Rest day
Day 20
Charity Wod Tommy Strong
1mile run
then
3Rounds
25 Burpee jump tucks
25 KB C&J 1.5 pood(53#)
25 Walking Lunges
25 Sit-up w/KB
then
1mile run
(run was 1.4miles) No problem it was for a great cause!!!
I definitely stopped worrying about the time when I saw 30min had ticked away just wanted to finish this wod in support.
Saturday, February 22, 2014
Day 17- 19
Most recent....
Day 19.
A.) Squat Clean- from boxes(hip height) @50% x 5 (95#)
Pulling singles: worked on getting underneath the weight in one fluid motion @ 60% x 4(110#)
70% x 3 (130).
B1.) Pendlay row 6-8 reps @ 175#(8)
B2.) DB Push Press 5-6 reps w/50# DBs(6)
4 sets..rest a couple of min btw sets.
+
5min amrap
8 Box Jumps 24"
8 Burpees
8 Cleans @ 135#
1round +8-8-7
5min rest
10 min amrap
5 Power Cleans @ 95#
5 Thrusters
10 Cal AD
6 Rounds
Day 18.
A1.) CGBP 4-5 115#(5), 135#(5), 165#(4)
A2.) 2-3 WTD Pull-ups 15#(5), 20#(2), 25(2) a little trouble with that one but making progress.
B.) 10min
ODD - 7 T2Bs (breaking the bad habit of doing singles, finally stringing them together bit by bit).
EVEN - 2-3 TGUs alt arms (trying to strengthen up my shoulders used a 44#kb)
+
Row 5 x 6 rest 3 min btw rows
First 3 rows keep around 1:59
Second 3 rows keep pace @ 1:58
The first 3- 1:54.8, 1:54.4, 1:56.0 (this first set of 3 were not quite the pace so after a little talk with Coach i finally got squared away).
Second set of 3 rows 1:57.3, 1:57.4, 1:57.3
Day 17
Rest Day
Day 19.
A.) Squat Clean- from boxes(hip height) @50% x 5 (95#)
Pulling singles: worked on getting underneath the weight in one fluid motion @ 60% x 4(110#)
70% x 3 (130).
B1.) Pendlay row 6-8 reps @ 175#(8)
B2.) DB Push Press 5-6 reps w/50# DBs(6)
4 sets..rest a couple of min btw sets.
+
5min amrap
8 Box Jumps 24"
8 Burpees
8 Cleans @ 135#
1round +8-8-7
5min rest
10 min amrap
5 Power Cleans @ 95#
5 Thrusters
10 Cal AD
6 Rounds
Day 18.
A1.) CGBP 4-5 115#(5), 135#(5), 165#(4)
A2.) 2-3 WTD Pull-ups 15#(5), 20#(2), 25(2) a little trouble with that one but making progress.
B.) 10min
ODD - 7 T2Bs (breaking the bad habit of doing singles, finally stringing them together bit by bit).
EVEN - 2-3 TGUs alt arms (trying to strengthen up my shoulders used a 44#kb)
+
Row 5 x 6 rest 3 min btw rows
First 3 rows keep around 1:59
Second 3 rows keep pace @ 1:58
The first 3- 1:54.8, 1:54.4, 1:56.0 (this first set of 3 were not quite the pace so after a little talk with Coach i finally got squared away).
Second set of 3 rows 1:57.3, 1:57.4, 1:57.3
Day 17
Rest Day
Tuesday, February 18, 2014
Day 16
Nice warm weather nice little chat with regional competitors then warm-up & down to business.
A1.) 6min EMOM 4 Squats Cleans @ 95# TNG.... tried downloading video No Go! will try again.
B... WTD Pull-ups 3-4 first 2 plus 15lbs last 4 just bodyweight was having trouble with weighted.
5min AMRAP @ 90% of aerobic capacity.
5 Burpees
5 KBS 1.5pood
10 DUs
5 rounds
Rest 5 min
5 min AMRAP
Row 250meters
Run 200meters
2 rounds
5min AMRAP
5 Box Jumps 24in box
10 Cal Air Dyne
10 Walking Lunges
3 rounds +2 box jumps
A1.) 6min EMOM 4 Squats Cleans @ 95# TNG.... tried downloading video No Go! will try again.
B... WTD Pull-ups 3-4 first 2 plus 15lbs last 4 just bodyweight was having trouble with weighted.
5min AMRAP @ 90% of aerobic capacity.
5 Burpees
5 KBS 1.5pood
10 DUs
5 rounds
Rest 5 min
5 min AMRAP
Row 250meters
Run 200meters
2 rounds
5min AMRAP
5 Box Jumps 24in box
10 Cal Air Dyne
10 Walking Lunges
3 rounds +2 box jumps
Day 14-15
Day 14
Rest Day
Day 15
10min to find Clean & Jerk max
Began with 135,145,155, *(165 & 175)* just starting having trouble on transition for the jerk.
Lots of skill work coming also will start video taping for my coach to analyze.
500m row time trial x2 w/90sec rest btw set
1rst row 1:44
2nd row 1:52
Rest Day
Day 15
10min to find Clean & Jerk max
Began with 135,145,155, *(165 & 175)* just starting having trouble on transition for the jerk.
Lots of skill work coming also will start video taping for my coach to analyze.
500m row time trial x2 w/90sec rest btw set
1rst row 1:44
2nd row 1:52
Saturday, February 15, 2014
Day 13
First off: Let me say finally some great weather we are experiencing.
Second decided to forgo competing in the Wodfather Games this year so I can gear up for Wodapalooza in Austin, TX this summer.
Today was a quick but still effective training wise...
3 Rounds
25 KBS 1.5 pood
25 Burpees
time 10:36.44...
Overall a great week of training get a good days rest tomorrow.
Second decided to forgo competing in the Wodfather Games this year so I can gear up for Wodapalooza in Austin, TX this summer.
Today was a quick but still effective training wise...
3 Rounds
25 KBS 1.5 pood
25 Burpees
time 10:36.44...
Overall a great week of training get a good days rest tomorrow.
Friday, February 14, 2014
Day 11-12
Day 11.... 1mile time trial 8:53 not a runner but I will take that for now, then a 10 min AMRAP Power Cleans @ 95# x15, 115 x 15, 135 x 15, and with time remaining @ 155 which were completed.
Day 12 did a repeat of 7rounds for time 10 FS @95# with 2rope climbs 20feet time 23:00.65
Day 12 did a repeat of 7rounds for time 10 FS @95# with 2rope climbs 20feet time 23:00.65
Wednesday, February 12, 2014
Tuesday, February 11, 2014
Day 9
Started off the day with...
1RM Power Clean kept hitting my collar bone during my warm-up as I went up in weight things got a lil tougher got to 185# and failed at 195# definitely have to work on good form..better the form heavier the weight, I'm cool with that
Part 2: Close Grip Bench Press.... last time I did this was at 155# today I did a 175# which is a 20lb PR.
Then came the fun part.
7 rounds for time
10 Front Squats @ 95#
2 Rope Climbs 20Ft
Completed 7 rounds in 20:50
Rope climbs took a bit but getting it done is all that matters to me for now... faster time will come soon enough.
1RM Power Clean kept hitting my collar bone during my warm-up as I went up in weight things got a lil tougher got to 185# and failed at 195# definitely have to work on good form..better the form heavier the weight, I'm cool with that
Part 2: Close Grip Bench Press.... last time I did this was at 155# today I did a 175# which is a 20lb PR.
Then came the fun part.
7 rounds for time
10 Front Squats @ 95#
2 Rope Climbs 20Ft
Completed 7 rounds in 20:50
Rope climbs took a bit but getting it done is all that matters to me for now... faster time will come soon enough.
Day 7-8
Playing a little catch up here on day 7 which was a Sunday, definitely a Rest Day actually had to go into work.
Went home and watched The winter Olympics.
Day 8 which was yesterday
A re-do on the Air Dyne.. 10min to find total Cal. 161
+
20min AMRAP
20 Thrusters @ 135#
20 Chin-ups
20 Burpees
Completed 2 full rounds plus 2 reps for a total of 122 reps, thrusters sure as heck got heavy in no time.
Went home and watched The winter Olympics.
Day 8 which was yesterday
A re-do on the Air Dyne.. 10min to find total Cal. 161
+
20min AMRAP
20 Thrusters @ 135#
20 Chin-ups
20 Burpees
Completed 2 full rounds plus 2 reps for a total of 122 reps, thrusters sure as heck got heavy in no time.
Saturday, February 8, 2014
Day 6
Pretty good day despite the soreness from a long row yesterday. The training began with a 10 min AD for cal did the 10 min but wrong setting my badd I'll come back to that again then 1 rm bench press and power snatch as for the BP which I rarely and. I mean rarely do I hit 195# as for the PS 140# then 50 ring dips for time without assistance that took me 13:53 RD are not my friend but we are going to be that's for sure.
Friday, February 7, 2014
Day 5
Some would say TGIF...yeah right not today, definitely had my work cut out for me earlier this morning, Awesome but quite brutal training.
A nice 2 part session.
1.) another 30 TGUs for time. Went with a 1 pood aka 35#KB time was faster than prior 9:17 only reason a faster time I stayed away from the left side, giving me a lil trouble(will work on that definitely).
2.) An awesome challenge a 60min row for total meters, let me be the first to say I've never ever rowed for a full hour, was it uncomfortable HECK YEAH!!! I had to stand up twice to stretch the back out and replenish with liquids and managed to row 12,652 meters. I tried to stay in btw 2:08-2:15 fell below that at times but kept my head in the game. Granted it might not be that huge of a number compared to other athletes but Overall it's me against me.
A nice 2 part session.
1.) another 30 TGUs for time. Went with a 1 pood aka 35#KB time was faster than prior 9:17 only reason a faster time I stayed away from the left side, giving me a lil trouble(will work on that definitely).
2.) An awesome challenge a 60min row for total meters, let me be the first to say I've never ever rowed for a full hour, was it uncomfortable HECK YEAH!!! I had to stand up twice to stretch the back out and replenish with liquids and managed to row 12,652 meters. I tried to stay in btw 2:08-2:15 fell below that at times but kept my head in the game. Granted it might not be that huge of a number compared to other athletes but Overall it's me against me.
Thursday, February 6, 2014
Day 4
Part 1 build up to 1rm Squat Clean also build up to 1rm Front squat. On my SC I took it to 185# but at 195# I could not complete the catch, a lil frustrating Yes but I figured well a 185# SC in good form is better than an ugly 195#. Front Squats 1rm 265# then I was to perform 3 sets of 500m rows @ 100% effort w/ 15 min rest btw sets did my first @ 1:39.6 as I was taking my rest box was shutting down did not get a chance to complete my other 2sets of rows could not return due to my job, so in short Better Time Management when it comes to getting my training done.
Wednesday, February 5, 2014
Tuesday, February 4, 2014
Day 2
Day 2 Part 1.. Serious training for my respiratory system this morning with an all out 2K Row Time Trial and I'm still feeling it.
2K TT time- 8:01.1
Part 2
30 TGUs (alt) did these in the comforts of a cold garage after taking care of a few errands with my love, nevertheless still feeling it from the row and with a 35#KB completed my session in 10:48.3 did not think it would take that long but had trouble with GU on my left side.
Rest of the day is for REST!
2K TT time- 8:01.1
Part 2
30 TGUs (alt) did these in the comforts of a cold garage after taking care of a few errands with my love, nevertheless still feeling it from the row and with a 35#KB completed my session in 10:48.3 did not think it would take that long but had trouble with GU on my left side.
Rest of the day is for REST!
Monday, February 3, 2014
Day 1
Got up this morning raring to get training started...
am session:
1.) A1. Standing Press- build to a 1RM
A2. WTD Pronted medium grip chin up throat to bar-build to 1RM
For the standing press 1rm 170# which was a 5 lb. PR
As for the wtd chin up my heaviest to date was adding 20 lbs. first time ever, this is a work in progress.
After a few hours of rest I was back at it for the pm session.
5RFT
5 PS @ 135#
7 HSPU I used 2 ab mats (will get better)
14 alt pistols
Total time 24:16 first 2 rounds I did 7 PS ... it's all good.
My body feels good since I have not did no lifting or any type of wod since the 25th of Jan, I know I'm going to feel a tad sore but it comes with the territory.
am session:
1.) A1. Standing Press- build to a 1RM
A2. WTD Pronted medium grip chin up throat to bar-build to 1RM
For the standing press 1rm 170# which was a 5 lb. PR
As for the wtd chin up my heaviest to date was adding 20 lbs. first time ever, this is a work in progress.
After a few hours of rest I was back at it for the pm session.
5RFT
5 PS @ 135#
7 HSPU I used 2 ab mats (will get better)
14 alt pistols
Total time 24:16 first 2 rounds I did 7 PS ... it's all good.
My body feels good since I have not did no lifting or any type of wod since the 25th of Jan, I know I'm going to feel a tad sore but it comes with the territory.
Saturday, February 1, 2014
Still
For a couple of days had a battle as well as my family with allergies/cold/flu..actually kinda of tired of this and the nutty weather we're having.. it's definitely not helping at all hopefully there's ending to this madness. On the bright side of things come Monday is the beginning of The Road To Redemption.
Wednesday, January 29, 2014
A bug from Texas
This is NUTTS for the past few weeks now if it's not one of my family its the other or all of us, this dang bug/virus roaming around is really putting a damper on things. Definitely have to get rid of this mess. Be gone because starting Monday road to redemption begins very excited and focused.
Tuesday, January 28, 2014
Post Comp Thoughts
Recently just competed in my first ever what I would call a legitimate CrossFit event The Fittest Games 2014. What made me want to compete in this event so bad is that I repeatedly watched the finals of the 2013 FG masters division over and over then said to myself since that I can actually perform at that level. So here it was almost a year later registration open and sold-out quick all the spots were taken but I knew that one way or another I was getting in, sure enough I was granted the opportunity low & behold it was time to keep training and wait for game day. As time goes by all the workouts are being posted and granted their were a few that I new in the back of my mind it was going to be a rough ride but the only thing I needed to keep in mind was to finish those wods. Game day arrived it was brutally cold but we all got through it did not finish 2 of the 3 events in the allotted time which bugged the mess out of me, come day number 2 morning was just as cold as the day prior but it turned out to be a warm awesome day. so here we are day 2 event 4 which once it came out a week prior I knew and I told my wife that one is mine and sure enough I took that event by 30secs which put me in a position to be in the finals WOW!!! the FINALS at The Fittest Games I would have never of thought and even though I was struggling a day prior the feeling inside me was indescribable when I saw The CrossFit Community in full force standing room only and knowing that my wife & my little girl, friends, fellow competitors are watching screaming your name was an experience that I've never been a part of. Now here we are the Finals begin I said to myself this is it started of well it was a winner takes all event, but towards the beginning of part 2 of the event is where everything started falling apart and let what was going on get the best of me I began to gas out I was not able to finish the final workout, afterwards I was so heart broken knowing that being top 3 was in my grasp and I let it slip by, yes I started pointing the finger at my judge because of the no reps been called on me but at the end the finger was pointed at me if I would had kept my cool or if I could have trained harder & have my nutrition dialed in the way it should have been probably the outcome would have been different, but I will never EVER change that one day it was a learning experience as a competitor. My wife Lucy I love her so much she's the one that knows what so say to me, she's my rock when things don't go right for me she's has and always will be my biggest supporter. Now that is history but with that taste in my mouth I spoke to my Coach Erin and I've explained to her that there's unfinished business and I need to get myself right to improve so I can become a better athlete so The 2014 Games Open here I come will give it my all but I will use the Open as my training tool, now the 2014 WodFather Games & Octoberfest Obliteration and The 2015 Fittest Games LOOK OUT!!! I'm coming back stronger and faster then ever.
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