I'm a little overdue on this post, but I did want to spend some discussing preparations for anyone who actually reads this thing.
Regardless of the fact that Sectionals are next week, I wanted to touch on the topic of having measurable and repeatable daily preparations for all your fitness needs. The reason I never post anything about my nutrition is because it's pretty much the same thing every day. Why? Isn't that boring? My answer is, I don't really care. Food is not entertainment for me. I can find joy in other things in my life. Also, I know what foods work for me. This way everything should stay the same from day to day, if my nutrition and sleep remain a constant. I do take it a little to the extreme side, but it works for me.
I also wanted to touch on this for all of you who are competing at Sectionals. Start thinking about what you currently do for your pre and post workout nutrition. This is a huge component to your performance. Will you be able to repeat your norm before a competition? If the answer is no, I would start tinkering with some things this week to see how your body handles it. I will share my consistent pre and post-workout meals.
1 hour pre-workout
4 oz turkey jerky
1 orange
1 handful pecans
Supplements
Fish oil, magnesium, zinc, vitamin B complex, Vitamin D, Alpha Lipoic Acid, CoQ10
This has always worked for me to take these pre-workout. I realize a lot of people have sensitive stomachs to these, so I don't necessarily recommend this for everyone.
20 minutes Post workout
1 1/2 scoops of whey protein w/ 5g L-leucine and 5g creatine
8 oz natural unsweetened applesauce
Again, this fits my needs. I would not recommend that everyone follow this.
The great thing about all of this, for me, is that it's measurable and repeatable. I am never putting anything in the way of my performance. Is there something better that I could be doing with my nutrition? Probably. But from day to day whether I'm doing my strength or conditioning, I have no excuses. Everything stays the same, and everything should continue to improve with putting in maximal effort.
Final sets of strength for the week
Press 149x4
Power Clean 213x6
Metcon
2/1
21-15-9 of: 24" box jump/53# KBS/95# SDHP
4:01
Goal was sub 4. Time would have been number 1 at Hell's Half Acre, but I was still a little disappointed I couldn't push through and get it under 4 minutes.
2/2
5 rounds for unbroken reps of:
20#WB-50/25/23/26/26
112#HPC-21-18-15-15-17
Was ok with the results of this one. Doing high volume for unbroken was a new challenge for me. Especially on these two movements. Pretty confident with both of these, but pushing to total exhaustion is something that I don't play with much.
2/3
Freddy's Revenge
5 rounds of: 5 jerks 185#/10 burpees
6:16
Only goal was to do all the jerks unbroken, and I accomplished that. Probably spent too much time waiting to unrack the bar each time, but this was almost twice as fast as the initial effort over a year ago with Rudy and Alex.
Friday, February 5, 2010
Wednesday, January 27, 2010
1/27 failed muscle-ups and decent metcon
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.
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.
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.
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