Muscle-ups
I was never great at muscle-ups, but they have completely disappeared lately on me. Recruiting Kurt to help reteach me. Kind of nervous about these popping up somewhere in the future, and failing miserable. Set the clock for 20 minutes and completed 0. Ouch.
Metcon:
4 rounds of: 300M Row, 15 thrusters @ 45#, 10 pull-ups
7:58
I feel that fast transitions on and off the rower are huge on these kinds of workouts. Had the straps a little loose so I wasn't wasting 10-15 seconds getting on and off the rower. All thrusters were unbroken. Worked to keep hands on the bar the whole time on the pull-ups. Came off a couple of times, but never rested.
Need to start making metcons with heavy weight match up with light metcons. I feel really comfortable with light weights, but am still hesitant to get back to the bar with heavier weights. I just have to convince myself that I am capable of doing it more quickly. Pick it up and go. Feels like I'm repeating myself here.
Wednesday, January 27, 2010
Tuesday, January 26, 2010
1/26 Oly training and mediocre metcon
Decided to join the crew of CFC'ers going up to Buffalo Grove and get some coaching from Roger Nielsen. Headed up with Kurt and did about an hour+ of position work on the snatch. Everything really helped in getting through the movement, and made it a lot easier to pinpoint where I'm making mistakes. Got a little cut short in the cleans and jerks, but I feel a lot more comfortable with those movements than the snatch. Going to try to make it up there once every week or two.
Rushed back to get in the box today before class to get today's workout done.
5 rounds of: 7 hang cleans/7 burpees
5:20
Pretty happy with the performance, but my legs were a little smoked from the Oly work. I don't think I could have done this much faster today. Quads were pretty spent. Pretty confident I could do this unbroken fresh, but those were not the circumstances today. I feel the Oly work was definitely worth the trade. New day tomorrow.
Rushed back to get in the box today before class to get today's workout done.
5 rounds of: 7 hang cleans/7 burpees
5:20
Pretty happy with the performance, but my legs were a little smoked from the Oly work. I don't think I could have done this much faster today. Quads were pretty spent. Pretty confident I could do this unbroken fresh, but those were not the circumstances today. I feel the Oly work was definitely worth the trade. New day tomorrow.
Monday, January 25, 2010
1/25 double up
Press 110x3-126x3-141x6
Another unsatisfying effort on the press. I don't press too well in volume. Not using that as an excuse, but my output just hasn't matched up with squats and olympic movements.
Ring dips 8/5/4
Shoulders actually felt really good today, but I didn't want to overdo it with the handstand push-ups. Last week my left shoulder just felt a little tweaked. Wasn't sure if I was going to press or not going into the day, but it held up ok on the warm-up. Ring dips are definitely a challenge for me so I decided to get them in today. No kip.
Metcon
3 rounds
Work 1 minute at each station rest 1 minute at the end of each round for total reps
3:00 pm
20# WB - 30-27-26
72# KBS - 22-16-14
DU's - 62-50-61
Total 308
7:30 pm
DU's - 95-76-65
20# WB - 25-19-20
53# KBS - 26-19-20
Total 365
DId the first effort on my own, and just wanted to go through the series in order and see what I could get. Double-unders aren't really something that need work. Also, opted for the 72# KB the first time. I had some issues stabilizing the bell vertically at the top. Lost balance and over shot it a few times. After seeing a few people who are good at double-unders start with them, I just got curious and wanted to see what I could get that way. I really wasn't too fatigued from the first effort, the KBS were too slow, and I wanted to get more metcon out of this one. More winded the 2nd time, but it still wasn't the breath stealer I was hoping for. Interesting to see what the discrepancy was doing this starting with a strength.
Another unsatisfying effort on the press. I don't press too well in volume. Not using that as an excuse, but my output just hasn't matched up with squats and olympic movements.
Ring dips 8/5/4
Shoulders actually felt really good today, but I didn't want to overdo it with the handstand push-ups. Last week my left shoulder just felt a little tweaked. Wasn't sure if I was going to press or not going into the day, but it held up ok on the warm-up. Ring dips are definitely a challenge for me so I decided to get them in today. No kip.
Metcon
3 rounds
Work 1 minute at each station rest 1 minute at the end of each round for total reps
3:00 pm
20# WB - 30-27-26
72# KBS - 22-16-14
DU's - 62-50-61
Total 308
7:30 pm
DU's - 95-76-65
20# WB - 25-19-20
53# KBS - 26-19-20
Total 365
DId the first effort on my own, and just wanted to go through the series in order and see what I could get. Double-unders aren't really something that need work. Also, opted for the 72# KB the first time. I had some issues stabilizing the bell vertically at the top. Lost balance and over shot it a few times. After seeing a few people who are good at double-unders start with them, I just got curious and wanted to see what I could get that way. I really wasn't too fatigued from the first effort, the KBS were too slow, and I wanted to get more metcon out of this one. More winded the 2nd time, but it still wasn't the breath stealer I was hoping for. Interesting to see what the discrepancy was doing this starting with a strength.
Saturday, January 23, 2010
1/23 unplanned two-a-day
7:00 a.m. WOD
Back Squat
216x5-249x5-283x10
Not my best effort. It's always an adjustment for me trying to get good strength numbers in the morning.
Pull-ups
DH 8/5 Kipping 16
Hands were a little beat up, and wanted to save them for the TTB's.
10 rounds of: 3 Thruster @135#/6 Toes-to-bars/9 box jumps @24"
9:49
Thrusters and box jumps were all unbroken and fast. Did the TTB's w/out letting go of bar through round 6. Definitely can't call them fast or unbroken though. Just decided to keep my pace on them by landing and resetting after each rep. Good push on the last round to get sub 10. which was the goal.
4:30 p.m.
For time:
100 Double Unders
25 HSPU
20 Thruster - 135#
50 BJ - 14 inch
25 Ring Dips
20 Hang Squat Clean - 135#
Row 500m
25 Push-ups
20 Power Clean & Push Press - 135#
21:42
Had no intentions of doing this going into the day, but Alex, Derek, John G, and Chris were all going. I haven't competed with a crew like that in a metcon for a while, so I made the decision. Had I known that I was going to do this I probably wouldn't have done the metcon earlier in the day, but the thrusters were actually fine. Fastest parts for me were double-unders, box jumps, and hang squat cleans. Decided to kip the handstand push-ups head to floor. Wasn't too bad. I haven't done those for a while. I figured you never know what is going to be thrown out at Sectionals. If HSPU are thrown out in a WOD without being defined as no kipping, it's worth having the kip in my bag of tricks. Ring dips probably were the biggest separation between Derek and me, got me by 15-20 seconds. Tried running him down on the final set of clean and push press, but didn't have it. The push press made it much harder than using a jerk.
Back Squat
216x5-249x5-283x10
Not my best effort. It's always an adjustment for me trying to get good strength numbers in the morning.
Pull-ups
DH 8/5 Kipping 16
Hands were a little beat up, and wanted to save them for the TTB's.
10 rounds of: 3 Thruster @135#/6 Toes-to-bars/9 box jumps @24"
9:49
Thrusters and box jumps were all unbroken and fast. Did the TTB's w/out letting go of bar through round 6. Definitely can't call them fast or unbroken though. Just decided to keep my pace on them by landing and resetting after each rep. Good push on the last round to get sub 10. which was the goal.
4:30 p.m.
For time:
100 Double Unders
25 HSPU
20 Thruster - 135#
50 BJ - 14 inch
25 Ring Dips
20 Hang Squat Clean - 135#
Row 500m
25 Push-ups
20 Power Clean & Push Press - 135#
21:42
Had no intentions of doing this going into the day, but Alex, Derek, John G, and Chris were all going. I haven't competed with a crew like that in a metcon for a while, so I made the decision. Had I known that I was going to do this I probably wouldn't have done the metcon earlier in the day, but the thrusters were actually fine. Fastest parts for me were double-unders, box jumps, and hang squat cleans. Decided to kip the handstand push-ups head to floor. Wasn't too bad. I haven't done those for a while. I figured you never know what is going to be thrown out at Sectionals. If HSPU are thrown out in a WOD without being defined as no kipping, it's worth having the kip in my bag of tricks. Ring dips probably were the biggest separation between Derek and me, got me by 15-20 seconds. Tried running him down on the final set of clean and push press, but didn't have it. The push press made it much harder than using a jerk.
Friday, January 22, 2010
1/22 Shoulder pain and lung burn
Bench Press 143x5-165x5-187x8
Left anterior deltoid was a little tight going into this workout. I tried to see if I could get through it. It felt fine at the lighter weights, but once I got about 4 reps on on the last set it felt weak. Could have gotten 3-5 more had it been healthy, but I had to cut it short. Cut the push-ups out of the WOD too. Going to have to be smart about continuing to train with it right now. It's really frustrating because pressing is still a major weakness of mine, and it has been getting better.
Metcon
21-15-9 of:
Sumo Deadlift High Pull 70#
Push Press 70#
500 M Row
3:34
This workout had me as scared as any we've done this week. Mostly because I knew that I had to do it around 3:30 minutes to put up a good time. I did this by myself before the 4:30 crew tonight. Usually I have someone joining me on my pre-class WOD's, but this had to be total internal motivation. Managed to do the 21-15-9 fast and unbroken, which was the goal. Rowed a 1:39. Was shooting for a 1:35, but decently happy with the result. Took close to 40 minutes before I was back to normal after this one.
Left anterior deltoid was a little tight going into this workout. I tried to see if I could get through it. It felt fine at the lighter weights, but once I got about 4 reps on on the last set it felt weak. Could have gotten 3-5 more had it been healthy, but I had to cut it short. Cut the push-ups out of the WOD too. Going to have to be smart about continuing to train with it right now. It's really frustrating because pressing is still a major weakness of mine, and it has been getting better.
Metcon
21-15-9 of:
Sumo Deadlift High Pull 70#
Push Press 70#
500 M Row
3:34
This workout had me as scared as any we've done this week. Mostly because I knew that I had to do it around 3:30 minutes to put up a good time. I did this by myself before the 4:30 crew tonight. Usually I have someone joining me on my pre-class WOD's, but this had to be total internal motivation. Managed to do the 21-15-9 fast and unbroken, which was the goal. Rowed a 1:39. Was shooting for a 1:35, but decently happy with the result. Took close to 40 minutes before I was back to normal after this one.
Tuesday, January 19, 2010
1/19 Pick up the bar!
Power Snatch
108x5-124x5-141x15
In retrospect, I kind of wish I would have just done Isabel. Never done an rx'd version of this. Weight felt really good. Thinking about giving that a shot sometime this weekend. Used to be one that I was scared of, I think I could do it in around 3 minutes though.
3x5 GHD Raise
Getting a lot better at these. It doesn't feel like my hamstrings are going to tear off the bone when I do these now. So, that's a positive.
Metcon:
10-9-8-7-6-5-4-3-2-1
144# power cleans (60% of 240)
ring dips
5:46
As good as ring dips have ever felt in a WOD. Cleans were all fast and unbroken.
The one thing that I do need to work on is picking the bar up faster. This was the only issue yesterday and today. I doubt myself if I can complete the set if I rush to pick the bar up, however I haven't failed any reps with a barbell in a metcon for a while. Need to start pushing the envelope on what my body can really tolerate. Breaks were never more than 3-5 seconds tonight, but that does add up quickly.
108x5-124x5-141x15
In retrospect, I kind of wish I would have just done Isabel. Never done an rx'd version of this. Weight felt really good. Thinking about giving that a shot sometime this weekend. Used to be one that I was scared of, I think I could do it in around 3 minutes though.
3x5 GHD Raise
Getting a lot better at these. It doesn't feel like my hamstrings are going to tear off the bone when I do these now. So, that's a positive.
Metcon:
10-9-8-7-6-5-4-3-2-1
144# power cleans (60% of 240)
ring dips
5:46
As good as ring dips have ever felt in a WOD. Cleans were all fast and unbroken.
The one thing that I do need to work on is picking the bar up faster. This was the only issue yesterday and today. I doubt myself if I can complete the set if I rush to pick the bar up, however I haven't failed any reps with a barbell in a metcon for a while. Need to start pushing the envelope on what my body can really tolerate. Breaks were never more than 3-5 seconds tonight, but that does add up quickly.
1/16 & 1/18
1/16
Press 118x5-133x5-149x4
3x12 GHD Sit-ups (still sore today)
4 rounds of: 5 Power snatches @135#/10 burpees
4:11
Chained the first two rounds of the metcon. Don't know if I could have gone much faster on the snatches, burpees were paced until the last round.
1/18
Press 102x5-118x5-133x8
15 Negative Handstands
3 rounds of: 10 CTB's/10 Front Squats @165#/10 burpees
4:56
Other than the fact that I let Chris beat me on this, I was pretty happy with the results. Last year at Regionals this took me 7:11, and I felt absolutely wrecked for a solid half hour. Doing this sub 5 felt really good. I could have pushed harder on the first couple rounds in retrospect, but I had that memory of how bad I got my ass kicked by this one last time. Feels good to perform a bodyweight dominant workout that much faster, considering I'm at least 20# heavier than I was last year. CTB's were relatively fast for me. Squats were unbroken and surprisingly easy. Burpees were easily the slowest part of the workout.
Press 118x5-133x5-149x4
3x12 GHD Sit-ups (still sore today)
4 rounds of: 5 Power snatches @135#/10 burpees
4:11
Chained the first two rounds of the metcon. Don't know if I could have gone much faster on the snatches, burpees were paced until the last round.
1/18
Press 102x5-118x5-133x8
15 Negative Handstands
3 rounds of: 10 CTB's/10 Front Squats @165#/10 burpees
4:56
Other than the fact that I let Chris beat me on this, I was pretty happy with the results. Last year at Regionals this took me 7:11, and I felt absolutely wrecked for a solid half hour. Doing this sub 5 felt really good. I could have pushed harder on the first couple rounds in retrospect, but I had that memory of how bad I got my ass kicked by this one last time. Feels good to perform a bodyweight dominant workout that much faster, considering I'm at least 20# heavier than I was last year. CTB's were relatively fast for me. Squats were unbroken and surprisingly easy. Burpees were easily the slowest part of the workout.
Friday, January 15, 2010
1/12-1/15
1/12
2K Row
6:58.6
Not too happy with how this one went. Made the mistake on not rowing next to my brother, who smoked me on this. Just need to get over mental weakness on endurance work. I hate doing these kinds of workouts, but that is not a good enough excuse to not stay tough through them.
1/13
Bench Press 162x5, 183x3, 205x6 (off a max of 240)
Deadhang pull-ups 7/5/5
3 rounds of Barbara
Splits: 2:07, 3:51, 5:33
Total time 17:31
Relatively happy with how the bench went. I still suck at deadhangs, but I'm going to start doing them a minimum of 2x/week. Metcon is something that I knew wasn't going to be my strong suit. No pacing, just went as hard as I could. First round was fast then muscle fatigue on push-ups ended up being the limiting factor.
1/14
Train wreck of a day. Went in to work on muscle-ups and snatch. Sucked at both. Couldn't do anything. Somedays, you just have to be smart enough to know that it's not happening. I pretty much felt it as soon as I arrived at the box. Could have quit 5 minutes in and saved myself the energy.
1/15
Back Squat 249x5, 283x3, 316x5 (off new adjusted max of 370)
Deadhang pull-ups 8/4 Max kipping 16
Metcon: 25/20/15/10/5 of 72# KBS, 24" box jump, 20# WB
9:30
Pretty happy with how the squat went. 316 was a number that I hadn't ever thought about repping out at, so I felt pretty good about getting 5. 8 is as many deadhangs as I've gotten for a while. Still a long way to go, but it's a start. Didn't push the kipping set. Lats and hands weren't feeling it.
This metcon absolutely destroyed me. I really had intentions on doing this in 8 minutes, unbroken, with minimal to no breaks. Didn't exactly turn out that way. Had to break the 20 and 15 set on the swings and the 20 set on the WB. Working on doing more of a SDHP into a press for the swings. I find that it's a little easier to know that I'm getting the bell vertical that way. First time I really felt winded in a workout in a while. All other workouts this week were muscle fatigue rather than lung fatigue. Good to feel wrecked at the end of a workout again. I honestly thought that a lot of people were going to get me on that as much as I was resting.
2K Row
6:58.6
Not too happy with how this one went. Made the mistake on not rowing next to my brother, who smoked me on this. Just need to get over mental weakness on endurance work. I hate doing these kinds of workouts, but that is not a good enough excuse to not stay tough through them.
1/13
Bench Press 162x5, 183x3, 205x6 (off a max of 240)
Deadhang pull-ups 7/5/5
3 rounds of Barbara
Splits: 2:07, 3:51, 5:33
Total time 17:31
Relatively happy with how the bench went. I still suck at deadhangs, but I'm going to start doing them a minimum of 2x/week. Metcon is something that I knew wasn't going to be my strong suit. No pacing, just went as hard as I could. First round was fast then muscle fatigue on push-ups ended up being the limiting factor.
1/14
Train wreck of a day. Went in to work on muscle-ups and snatch. Sucked at both. Couldn't do anything. Somedays, you just have to be smart enough to know that it's not happening. I pretty much felt it as soon as I arrived at the box. Could have quit 5 minutes in and saved myself the energy.
1/15
Back Squat 249x5, 283x3, 316x5 (off new adjusted max of 370)
Deadhang pull-ups 8/4 Max kipping 16
Metcon: 25/20/15/10/5 of 72# KBS, 24" box jump, 20# WB
9:30
Pretty happy with how the squat went. 316 was a number that I hadn't ever thought about repping out at, so I felt pretty good about getting 5. 8 is as many deadhangs as I've gotten for a while. Still a long way to go, but it's a start. Didn't push the kipping set. Lats and hands weren't feeling it.
This metcon absolutely destroyed me. I really had intentions on doing this in 8 minutes, unbroken, with minimal to no breaks. Didn't exactly turn out that way. Had to break the 20 and 15 set on the swings and the 20 set on the WB. Working on doing more of a SDHP into a press for the swings. I find that it's a little easier to know that I'm getting the bell vertical that way. First time I really felt winded in a workout in a while. All other workouts this week were muscle fatigue rather than lung fatigue. Good to feel wrecked at the end of a workout again. I honestly thought that a lot of people were going to get me on that as much as I was resting.
Monday, January 11, 2010
1/11/10 - CrossFit Total
Was on the fence whether I wanted to do this or not today. I figure since strength is the focal point of my training right now that I should give it an effort.
Back Squat - 370 (35# PR)
Press - 175 (3# PR)
Deadlift - 475 (-10# off PR)
Total - 1020
Compared to my 3/2/09 Total
Back Squat - 305
Press - 160
Deadlift - 455
Total - 920
Strength has come a long way over the past few months. This was a great test for our current strength program. Already getting close to what I thought was an aggressive 375# goal for three months. Deadlifts didn't feel great. Something that I need to work on, and my technique is still total garbage.
Not looking forward to the 2K row showdown against Ben tomorrow. Last time was 6:49. Anything under that will be a positive.
Back Squat - 370 (35# PR)
Press - 175 (3# PR)
Deadlift - 475 (-10# off PR)
Total - 1020
Compared to my 3/2/09 Total
Back Squat - 305
Press - 160
Deadlift - 455
Total - 920
Strength has come a long way over the past few months. This was a great test for our current strength program. Already getting close to what I thought was an aggressive 375# goal for three months. Deadlifts didn't feel great. Something that I need to work on, and my technique is still total garbage.
Not looking forward to the 2K row showdown against Ben tomorrow. Last time was 6:49. Anything under that will be a positive.
Sunday, January 10, 2010
1/9-1/10/10
1/9 Two-a-day
WOD #1 8 a.m.
Bench Press 3-3-3+ @ 151-172-194x9
Strict ring dips 8-5-5
Not overly impressive on the numbers, but bench has always been something that I've sucked at. So, I'm pretty pleased with the increase in performance. Not something that I expect to see at any of the CF Games competitions, but I still feel chest strength is an overall weakness of mine.
Metcon: Row 500M, 30 burpees, 10 push jerks @165#
4:50
Third time doing this workout, and it always leaves me disappointed. Had set in mind that I wasn't going to break the jerks. Failed my 7th attempt and 10th attempt. Had a hard time locking out in the top of the lift. Triceps were a little shot from the bench and dip work. I really see no reason why I couldn't do this in 4:15 or under.
WOD #2 3 p.m.
Back Squat 3-3-3+ @ 217-248-279x12
Another PR on back squat. As sick as it sounds I actually am starting to like the feeling of grinding out those last 4-5 reps and what it leaves me feeling like afterwards. I feel a lot stronger with this lift since we started this strength protocol. Looking forward to more PR's to come.
Metcon: 50 pull-ups/30 box jumps/10 power snatches @135
3:46
Wanted something in a similar time domain to the previous WOD without doing the same thing. Also, wanted to throw pull-ups in a WOD. Didn't string as many together as I wanted, but cycled through singles pretty fast. Roughly 1:45 to get through 50 pull-ups. Took two short breaks on the box jumps. Snatches were all singles, but just dropped the bar reset grip and went again. Still not comfortable stringing snatches togther.
1/10 Active rest
Rudy sent this one to Chris last night for a laugh. My body was a little beat up from the two-a-day yesterday. So, I gave this a shot.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double-unders
22:46
Didn't really hit this as hard as possible. Just looking to move around a little and get a sweat going without lifting weights. Missed a lot more than I would have liked. Had to redo 13 sets. All misses were with 5-10 of completion. Pretty annoying workout, since double-unders a supposedly a strength of mine.
WOD #1 8 a.m.
Bench Press 3-3-3+ @ 151-172-194x9
Strict ring dips 8-5-5
Not overly impressive on the numbers, but bench has always been something that I've sucked at. So, I'm pretty pleased with the increase in performance. Not something that I expect to see at any of the CF Games competitions, but I still feel chest strength is an overall weakness of mine.
Metcon: Row 500M, 30 burpees, 10 push jerks @165#
4:50
Third time doing this workout, and it always leaves me disappointed. Had set in mind that I wasn't going to break the jerks. Failed my 7th attempt and 10th attempt. Had a hard time locking out in the top of the lift. Triceps were a little shot from the bench and dip work. I really see no reason why I couldn't do this in 4:15 or under.
WOD #2 3 p.m.
Back Squat 3-3-3+ @ 217-248-279x12
Another PR on back squat. As sick as it sounds I actually am starting to like the feeling of grinding out those last 4-5 reps and what it leaves me feeling like afterwards. I feel a lot stronger with this lift since we started this strength protocol. Looking forward to more PR's to come.
Metcon: 50 pull-ups/30 box jumps/10 power snatches @135
3:46
Wanted something in a similar time domain to the previous WOD without doing the same thing. Also, wanted to throw pull-ups in a WOD. Didn't string as many together as I wanted, but cycled through singles pretty fast. Roughly 1:45 to get through 50 pull-ups. Took two short breaks on the box jumps. Snatches were all singles, but just dropped the bar reset grip and went again. Still not comfortable stringing snatches togther.
1/10 Active rest
Rudy sent this one to Chris last night for a laugh. My body was a little beat up from the two-a-day yesterday. So, I gave this a shot.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double-unders
22:46
Didn't really hit this as hard as possible. Just looking to move around a little and get a sweat going without lifting weights. Missed a lot more than I would have liked. Had to redo 13 sets. All misses were with 5-10 of completion. Pretty annoying workout, since double-unders a supposedly a strength of mine.
Friday, January 8, 2010
1/8/10
A couple of days behind here.
Wednesday
5 rounds of: 20 double-unders/20 push-ups/20 squats
8:21
I don't think I could have done this one much faster. Only missed one double-under, and did squats fast and unbroken. Push-ups are a definite weakness of mine. So, I just tried to grind through them and not do reps when I was too fatigued.
Thursday
Opted to go 4 days in a row with all days including squats. Legs surprisingly still feel really good. Not sure how that is possible, but I plan on taking advantage on that over the weekend.
Established new 1RM on Overhead Squat at 245
Pretty happy with the way that felt. I think I 255 may have been possible, but I missed the jerk and didn't have time to give it another shot.
Metcon: 42-30-18 OH Lunges 45#/21-15-9 pull-ups
5:05
Did this one solo. Paced the lunges more than I needed. I really thought my shoulders and legs were going to fatigue quickly going into it, but they felt pretty decent. Pull-ups felt a lot better than they have been lately. Didn't get too winded at any point during the workout.
Also, worked on butterfly pull-ups for a while afterwards. Not sure if I'm going to try to stick with doing these or not. My shoulders felt wrecked today. I just need to continue to make a commitment to working on pull-ups more during the week. They have never been a strong suit of mine. After checking the times on the board today, it became pretty clear that we have a ton of members who have flown passed me on those. I could just say it's because of my height, but no excuses. Get better!
Wednesday
5 rounds of: 20 double-unders/20 push-ups/20 squats
8:21
I don't think I could have done this one much faster. Only missed one double-under, and did squats fast and unbroken. Push-ups are a definite weakness of mine. So, I just tried to grind through them and not do reps when I was too fatigued.
Thursday
Opted to go 4 days in a row with all days including squats. Legs surprisingly still feel really good. Not sure how that is possible, but I plan on taking advantage on that over the weekend.
Established new 1RM on Overhead Squat at 245
Pretty happy with the way that felt. I think I 255 may have been possible, but I missed the jerk and didn't have time to give it another shot.
Metcon: 42-30-18 OH Lunges 45#/21-15-9 pull-ups
5:05
Did this one solo. Paced the lunges more than I needed. I really thought my shoulders and legs were going to fatigue quickly going into it, but they felt pretty decent. Pull-ups felt a lot better than they have been lately. Didn't get too winded at any point during the workout.
Also, worked on butterfly pull-ups for a while afterwards. Not sure if I'm going to try to stick with doing these or not. My shoulders felt wrecked today. I just need to continue to make a commitment to working on pull-ups more during the week. They have never been a strong suit of mine. After checking the times on the board today, it became pretty clear that we have a ton of members who have flown passed me on those. I could just say it's because of my height, but no excuses. Get better!
Tuesday, January 5, 2010
1/5/10 Two-a-day
First two-a-day I've attempted for a while. Actually felt pretty solid for both metcons.
12 pm
Press 3-3-3+ (111/127/143x5)
First time since we've started this strength cycle that I haven't pr'd on the press. I don't think this is my optimal time for training the strength lifts. Will hit it again next week and see what happens.
4 rounds of: 15 pull-ups/15 push press
5:07
Felt pretty decent on this. First round of pull-ups unbroken. After that they were all over the place. Still need to continue to work on staying on the bar. Push press was only broken on round three. Got a little mentally soft. Flipped to see what Joey's time was yesterday on my last set of pull-ups (5:09). After he destroyed me on Fran last week, it felt good to get him back on this one.
4 pm
Worked on full snatch a little. Pulls felt great, but I was all over the place receiving the bar. I need to get some video footage broken down to see what I'm doing. Haven't full snatched in a while. Need to put that back on the priority list.
10 min AMRAP of: 3 front squat @195#/6 burpees/9 KBS @72#
7 full rounds
Probably rested a bit too much between sets, but did everything unbroken. Front squat weight was just heavy enough that it scared me a bit in the later rounds. I don't think I really needed as long of breaks as I was taking. Overall, felt pretty decent, and getting the last round finished was a good push.
12 pm
Press 3-3-3+ (111/127/143x5)
First time since we've started this strength cycle that I haven't pr'd on the press. I don't think this is my optimal time for training the strength lifts. Will hit it again next week and see what happens.
4 rounds of: 15 pull-ups/15 push press
5:07
Felt pretty decent on this. First round of pull-ups unbroken. After that they were all over the place. Still need to continue to work on staying on the bar. Push press was only broken on round three. Got a little mentally soft. Flipped to see what Joey's time was yesterday on my last set of pull-ups (5:09). After he destroyed me on Fran last week, it felt good to get him back on this one.
4 pm
Worked on full snatch a little. Pulls felt great, but I was all over the place receiving the bar. I need to get some video footage broken down to see what I'm doing. Haven't full snatched in a while. Need to put that back on the priority list.
10 min AMRAP of: 3 front squat @195#/6 burpees/9 KBS @72#
7 full rounds
Probably rested a bit too much between sets, but did everything unbroken. Front squat weight was just heavy enough that it scared me a bit in the later rounds. I don't think I really needed as long of breaks as I was taking. Overall, felt pretty decent, and getting the last round finished was a good push.
Monday, January 4, 2010
Back at it
I've been on a little hiatus over the holidays. Definitely was ready to get back after it today. I'm going to toy with doing two-a-days once to twice/week starting tomorrow. Just want to see if I can handle the volume with recovery.
Today's WOD
Back Squat 5-5-5+ at 201-232-264x13
HSPU to 1 abmat - 7/4/3
4 min AMRAP of Power Clean and Jerk @ 197 x 15 reps
Back squats have been feeling really good lately. Getting a lot stronger mentally getting through 5-6 more reps once they start getting challenging. Happy with the way this strength program has gone for me. PR's every day.
Clean and jerks felt pretty good. Decided going into it that I was only going to squat clean if I failed a power clean. Power cleans continued to go up smoothly, so I stuck with those. Did all split jerks.
HSPU and basically all bodyweight movements continue to be my weakness. I will be adding some supplemental training throughout the upcoming weeks to increase my capacity with those. However, I am not going to drop any weight to get better at them. My strength gains have been great over the past three months since I've increased my daily caloric intake. I have been staying paleo throughout this as well, minus post workout shake.
I still feel like my strength needs to get a lot better if I'm ever really going to take my CrossFitting to the next level. This really has been a struggle for me, but I really enjoy seeing the strength numbers going up right now. I was plateaued for almost two years on the strength side and have been setting PR's every day now. This may not be my year for being competitive for sectionals or regionals, but I'm ok with that.
3 month lifting goals
Back Squat 375
Press 180
Deadlift 515
Bench Press 240
Snatch 200
Clean and Jerk 260
Today's WOD
Back Squat 5-5-5+ at 201-232-264x13
HSPU to 1 abmat - 7/4/3
4 min AMRAP of Power Clean and Jerk @ 197 x 15 reps
Back squats have been feeling really good lately. Getting a lot stronger mentally getting through 5-6 more reps once they start getting challenging. Happy with the way this strength program has gone for me. PR's every day.
Clean and jerks felt pretty good. Decided going into it that I was only going to squat clean if I failed a power clean. Power cleans continued to go up smoothly, so I stuck with those. Did all split jerks.
HSPU and basically all bodyweight movements continue to be my weakness. I will be adding some supplemental training throughout the upcoming weeks to increase my capacity with those. However, I am not going to drop any weight to get better at them. My strength gains have been great over the past three months since I've increased my daily caloric intake. I have been staying paleo throughout this as well, minus post workout shake.
I still feel like my strength needs to get a lot better if I'm ever really going to take my CrossFitting to the next level. This really has been a struggle for me, but I really enjoy seeing the strength numbers going up right now. I was plateaued for almost two years on the strength side and have been setting PR's every day now. This may not be my year for being competitive for sectionals or regionals, but I'm ok with that.
3 month lifting goals
Back Squat 375
Press 180
Deadlift 515
Bench Press 240
Snatch 200
Clean and Jerk 260
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