Evening testing

 19:00

Warmup (Dynamic swings, sampson, jump rope)

3 rounds for time:
25 KBS 2pd
25 chin ups

11:09

Daily report

• Body: Fine. Less sore than I was this afternoon.
• Sleep: No nap.
• Nutrition: Not much food today. Lunch was a mixed green salad with some egg whites tossed in olive oil and balsamic, one slice of sirloin and a two chicken wings. Roughly 3 blocks. A little short on fat.
• Notes: With the shape my hands were in, this was brutal. Taped them up pretty good but it was difficult to grip the bar. The kettlebell, not so much, but 2 of the 3 sets were still unbroken. All pullup sets were broken. Not really happy with my time/performance, but looking forward to tomorrow. Probably another double.
• Cool link of the night: Stronger people are harder to kill. A 20-year study involving nearly 9000 men aged 20-80 found "Muscular strength is inversely and independently associated with death from all causes and cancer, even after adjusting for cardiorespiratory fitness and other potential confounders."

Morning snatch, speed work

08:15

Warmup (Dynamic swings, sampson, jump rope, burgner)

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

For loads: A. 245 B. 135, 155, 155, 165 (F), 155, 155 C. 105
For rounds: D. 13 +8

Daily report

• Body: Sore. Kink in neck after hang power cleans. Has really been bothering me. Hands tore pretty bad on these, also.
• Sleep: Okay. 6 hours.
• Nutrition: Good.
• Coaching notes: DL's didn't feel as quick as they should have. Maybe should have stuck with 225. Hang Power Snatches were never comfortable, but got the weight up. Need to focus on pulling to pockets through second pull and being more aggressive in the third. Continuous Power Snatches felt excellent, these were very good sets.
• Notes: Good morning WOD, other than my hands being torn. Burpees were rough, I was feeling good around 12, but 13 and 14 really kicked my butt. Good place to start; I'm going to be coming back to this one for sure.
• Cool link of the day: Strength is Happiness

Afternoon KB swings, GH situps, double unders

16:45

Warmup (arm swings, quick sampson/lunges/kicks)

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken
13:26

Daily report

• Body: Good. Stretching warmup felt strong
• Sleep: Very short 20 minute nap. Well rested.
• Nutrition: Very good.
• Notes: Fast wod, but could have been faster. Took some rest in between sets to ensure unbroken-ness. Had to do a few double under sets over again anyway. Good day of training.
• Cool link of the day: Everything you know about fitness is a lie. Hahaha. Daniel Duane is known for stirring up the pot with articles like these. I just laugh.

Morning Close-grip bench press, Pull-ups

08:30

Warmup (arm swings, sampson, squat, deep lunges)

From OPT:
A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min

For loads: 135, 165, 185, 155, 175, 215

Daily report

• Body: Good. A little sore in legs. Stretching was rough this morning; very sore knees.
• Sleep: Short, but well-rested. 6 hours.
• Nutrition: Great, so far.
• Notes: Can't remember the last time I bench pressed, especially close-grip. These felt strong though, especially 215. The chin-ups were not chest to bar, but I they were powerful reps and  still well over my chin. Could not go all 6 unbroken. Every other set I broke a little. I don't have exact break ups, but 1, 3, and 5 were my only rounds unbroken. Walked 200 m between sets.
• Cool link of the day: The best workout ever... well, actually this one's up there too.

Cleans, Front squats

18:15

Warm-up (Sampson stretch, arm swings, jump rope, deep lunges)

A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

For loads: 135, 185, 205, 205, 225 x 1 (F)

Front squats: 185# all 5 sets

Daily report

• Body: Sore. Tired.
• Sleep: Slept in a little, no AM workout. Still got to bed a little late. 7.5 hours. 
• Nutrition: Good.
• Notes: A little over ambitious on the last set of cleans. I should be able to get 225 for a triple. I was a little late on the third pull on all 5 sets today. Definitely room for improvement here. For the metcon, 185 was the perfect weight. I was contemplating adding 20# and doing 205 for sets 3, 4, and 5 but 185 somehow got much heavier after 20 burpees and two sets of hard rowing. All front squats unbroken, sets 3 and 5 of burpees were not. Overall, a good WOD.
• Cool link of the day: Came across this article on Fitness Spotlight a few months back. For the most part, I agree with his list. Good stuff.

Morning Metcon

08:00

Warmup (800m run, arm swings, squats, sampson)

3 rounds for time of:
12 pull-ups
75 squats
12 push-ups
run 200 m (60# sandbag)

21:21

Daily report

• Body:Very, very sore in shoulders this morning.
• Sleep: A bit short. 6.5 hours.
• Nutrition: So-so.
• Notes: Was planning on doing some clean work/front squats to continue OPT programming this morning but I was so dead I opted for something a little less intense. Wasn't a bad workout though, I kept a good pace and 20 minutes was perfect duration. If my hands weren't so torn up I probably would have done 20 pull-ups per round instead of 12.

Muscleups and Turkish Get-ups

17:30

Warm-up (Arm swings, jump rope, Sampson)

Part 2 from OPT:

3 muscle ups; rest as needed x 12
+
100 TGU - 1pd - not for time
+
240 sec front leaning rest

 (Only got to 5 complete rounds of muscle ups. Then got 4 singles)

Daily report

• Body: Great.
• Sleep: Hopefully to bed at a good hour tonight.
• Nutrition: Very good. Just made a killer omlette with peppers, onions, jalapenos, and little chunks of rump roast left over from last night's stir fry.
• Notes: Gave the muscle ups all I had. Give me a couple of weeks of working on these and I should be able to complete all 12 rounds.
• Cool link of the day: Chicago street drummers. Sweet.

Morning Sprints

07:30

Part 1 from OPT programming:

10-15 min Z1 warm up run
+
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
+
10 min Z1 run cool down

rest 6+ hours


For reference:

Z1-Zone 1
Warm up and Recovery pace-Conversation is easy
Z2-Zone 2
Aero pace-Feels like you could "go all day" pace-Conversations are shorter but still comfortable
Z3-Zone 3
Race Pace-short sentences. Could sustain for 60-90 minutes
Z4-Zone 4
Interval pace-slight discomfort. Down to one or two words or basic grunts. Could hold for max of 10 min.

Daily report

• Body: Good. A little sore in my shoulders.
• Sleep: A little short. 7.5 hours.
• Nutrition: Good.
• Notes: Good morning workout. Was a little chilly this morning, but much warmer than it has been in the past week. Found a good hill a short run from my dorm, overall this WOD went very smoothly.
• Cool link of the day: She is good.
  

Jerk, HSPU, KB Snatch

14:00

Warmup (arm swings, jumprope, sampson)

1RM Jerk
185, 225, 245, 255 (F)

50 HSPU for time:
10:57

As many reps as possible in 10 minutes:
Kettlebell Snatch (1.5 pood)
211 reps

Daily report

• Body: Sore.
• Sleep: Okay.
• Nutrition: Pretty poor yesterday, better today.
• Notes: Felt pretty burnt out today. Not a good day at all for a 1RM jerk. 255 should have been a middle set for that, and it didn't go anywhere. Very slow out of the dip/drive.. HSPU were okay, but lacking a bit in ROM. 10:57 would be a good time if they were better reps. For the KB snatch, I was happy with that performance. A goal of mine is to hit 300.

Rest day

Very sore today. Just going to rest and recover. Going to try to drink lots of water.

Snatch work, Deadlifts, Muscleups, Pistols, HSPU

16:00

Warmup (Arm circles, jump rope)

3 rounds for time:

8 Snatch (95#)
2 Muscle-ups, 6 Ring dips
8 Box jumps (24")

For time: 12:30

Started this one but didn't finish. I was in the woman's fitness center where girls have priority from 4:30 to 6. Had to give up the platform.

10 Deadlifts (225#)
1 KBS (70# DB)
10 Box jumps (24")
1 Burpee

....

(Halfway)

5 DL
5 KBS
5 BJ
5 Burpee

For time: ~15:00

25 Double-unders
20 Pistols (Alt. legs)
20 Double-unders
16 Pistols
15 Double-unders
12 Pistols
10 Double unders
8 Pistols
5 DU
4 Pistols

15 Handstand Pushups

Daily report

• Body: Sore.
• Sleep: Okay. 7 hours.
• Nutrition: Good.
• Notes: All over the place today. Overall, a good workout though. Snatches felt very strong, will probably go for a 1RM this week.
• Cool link of the day : Quantitative Easing

Front squats

17:00

Warmup: 1 pd. KB swings and juggling, arm swings, jump rope

Got this one from Graham Holmberg:

5 rounds for time of:
10 Front squats @ BW (185#)
20 GHD Situps
30 Box jumps (18")

For time: 36:27

Daily report

• Body: Sore.
• Sleep: A bit short. 6 hours.
• Nutrition: Okay. Not enough water.
• Notes: Front squats were hell. Legs very sore from yesterday. Also felt dehydrated throughout workout. GHD's were fine, box jumps were okay too. Could have been much faster.
• Cool link of the day: sleepyti.me

OHS + nighttime conditioning

 19:00


Overhead squat
3-3-3
For loads: 135, 185, 205, 225 x 1 (PR)


part 2 from OPT's morning WOD:
Run 30 min @ conversational pace
+
10 min of this


Daily report

• Body: Sore.
• Sleep: Good.
• Nutrition: Perfect.
• Notes: Good overhead squats. Felt strong on them. Was hoping I could put up 225 for at least two, but I got stuck at the bottom of the first. I think I could plan this one a bit more carefully next time and go 205, 215, 225 and hit each set for three. As for the running, I ran outside. It is -15 degrees outside right now... it was really cold. Afterwards, the ice bath felt nice after the initial shock. Hopefully it will pay off tomorrow and my legs will be refreshed. Right now they are still numb.
• Cool link of the day: Does weightlifting make you smarter?

More OPT

08:30

Warmup: Arm swings, stretching, jumprope

7 rounds for time of:
4 HSPU
5 Cleans (135#)
6 Pull-ups
7 KBS (2 pood)

For time: 22:28

Daily report

• Body: Very sore.
• Sleep: Great. 9 hours.
• Nutrition: Excellent.
• Notes: Quick one this morning. Will probably run tonight. OPT's perscription was this workout, followed by 6 hours of rest and 30 minutes of running with 10 minutes of ice bath. Will try and follow through with that.
• Cool link of the day: 5 miles on a surf board. Holy crap that looks like fun.

GHD Situps, Push Jerk

08:00

Warmup (Stretching, arm circles)

5 rounds for time of:
20 GHD Situps
5 Push jerks (155#)

For time: 17:52

Daily report:

• Body: Very sore.
• Sleep: 6 hours. Still tired.
• Nutrition: Good.
• Notes: Rough workout today. Started with 185 on the jerks, which would be okay if I wasn't torn up from yesterday. May go in for a strength WOD in the evening, but I'm not sure.
• Cool link of the day: Do we really need three round meals a day?

Late night -- OPT programming

20:30

Warmup (Arm swings, stretching, jump rope)

Found the following over at the OPT blog.

TESTING:

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325 Deadlift x 4 reps

Muscle-Up x 2 reps

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185 Squat Clean x 6 reps

Handstand Push-Ups x 6 reps

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Burpees

For rounds + reps: 3 rounds + 1 DL; 2 rounds + 3 Cleans; 5 rounds

Daily report

• Body: Sore.
• Nutrition: Good.
• Notes: Good evening workout. A bit more volume than I anticipated. Kept a running clock through the entire thing. Totaled 32 minutes. Feel like I could come back to this and score much higher without an intense WOD in the morning.
• Cool link of the day: Marshawn Lynch.

Morning Workout

08:30

Warmup (jump roping, arm swings, stretching)


Three rounds for time of:
 4 Muscle-ups
30 Wallball shots, 16 pound ball
 8 Handstand push-ups
135 pound Power clean, 15 reps

For time: ~25 minutes

Tabata intervals --

KB Swings (2 pood)
For reps: 10, 9, 8, 8, 8, 8, 8, 8

Note: Tabata = 8 rounds: 20 seconds of work followed by 10 seconds of rest = 4 minutes

Daily report

• Body: Calves a little sore from running yesterday. Overall, good.
• Sleep: Good. 8 hours.
• Nutrition: Excellent, so far.
• Notes: Nice to be back. Will probably post again later... going back into the gym for some strength training later. First WOD was from a couple days back on CF mainsite. Had to scale the muscleups, handstand pushups, and weight of the wallball a bit. It was a good one, not much rest except with the muscleups. Kept a solid pace. For the tabata, I should be able to score 10 for the entire 4 minutes but I was gassed after the first bout.
• Supplements: Vitamin D (4000 UI), Fish oil (3 caps)
• Cool link of the day: Robb Wolf had an interesting post on this blog the other day. In it he speaks about how to go about making a weeks worth of meals at the beginning of the week, as opposed to before you eat. Good read, but I can't see this approach being feasible for a college student.

It's good to be back.

20:00

Warmup: Run 800

3 rounds of:

18 Wall balls (18# ball)
12 Sledge hammer swings (8 lb hammer onto tire)
8 Tire flips (jump through every two flips
Run 800
16 Pull ups
12 Lunges
6 HSPU
Run 800

For time: ~40 minutes

Daily report

• Body: Good. Well rested. Fully recovered.
• Sleep: Good.
• Nutrition: Hasn't been the best the past week or so. Getting back into things this week. Trying to go as close to paleo as possible with zone portions when possible. Postings here will be more detailed.
• Notes: Great to be back.... this is my first workout in a long time. On 1,3,5 I have a class where the workout area is at 9:40. I am going to try and get into the habit of working out before. Will probably workout at 4pm as well. Will try and implement some of OPT's two-a-day programming.
• Supplements: Vitamin D, ZMA, Will begin Fish oil tomorrow.

Off I go...

I leave to Chicago tomorrow morning. Have not trained in a few days, sickness really wore me down.

Swimming

17:00

600 yrd warmup

3 repeats of:

25 yrds
rest time of 25
50 yrds
rest time of 50
100 yrds
rest time of 100

Daily report

• Body: No soreness.
• Sleep: Very little.
• Nutrition: Okay.
• Notes: Need to get back into a routine.

Rest

No training today. Will probably train tomorrow. Stomach is still in a knot.

Swimming

17:00

Warmup (600 yrds, 200 yrds streamline kick on back)

4 x 5 min intervals w/ 3 min recovery between rounds.

For distance: 300, 300, 350, 300

Daily report

• Body: Legs better, but still sore.
• Sleep: Good.
• Nutrition: Zero appetite. Some good food later in evening.
• Notes: Streamlined kicks were fun. Some good cues from latest cf journal video. Got this workout from Crossfit Endurance. Was pretty tough, especially last two rounds. Room for improvement, I should be able to hold 400's for all 4 rounds.
• Cool link of the day: Olympic lifting and track notes.

Sick

Still sick today. Will post update more tomorrow.