long day

0600-1800
Lawn service work; mowing, trimming, edging

1830 @ crossfit st paul
turkish get up -- heavy single
for load: 88# i.e. The Bulldog
note: heaviest one they had. was quite easy... 108# i.e. The Beast is certainly in the wheelhouse.

Regionals WOD #3
21-15-9
315 deadlift (scaled to 245)
32" box jump
for time: 6:15
note: would have done rx'd if I didn't have another 12 hour work day. held back on intensity. ~80% effort

Daily report

• Body: Good. Still a little sore; lower back.
• Sleep: Enough.
• Nutrition: 26 hour fast broken a few hours ago with a large salad w/ walnuts and chicken breast. Pretty good, I feel great.
• Notes: Very long day today. Good workout to top it off, and it was good to gauge my heavy single for TGU -- I've never tried that before.

weekend kettlebells

Sunday 1800

50-40-30-20-10
burpees
KB snatch - 1.5 pood
For time: 29:54

Monday 1700

15 rounds:
Every minute on the minute
10 KB swings - 2 pood

Daily report:

• Body: Lower back is pretty sore. Will be regretting that Tuesday morning..
• Sleep: Good.
• Nutrition: Pretty good, could be better.
• Notes: Did both of these at home. Wish I had a pullup bar of some sort and a barbell with weight. Oh well, a great CF gym is right down the road.

new job

In addition to my internship at Crossfit St. Paul, I took a job in the city doing landscaping work. The past three days my training has been

AMRAP 12 Hours
Mow lawn
Trim lawn
Edge lawn
Blow lawn
For reps: 15-30

Daily report

• Body: Has been good. Sore after work, but sound sleep. Not overtrained.
• Sleep: Great. 10pm to 5:30am
• Nutrition: Not much during the day, larger meal at night. Has been working well.
• Notes: Will be crossfitting when I can, but money is more important at the moment.

bench press, banded deadlifts

part 1:

 

A1. Close GRip Bench Press @ 30X0; 4-5 x 5; rest 20 sec

A2. Clap Push Ups @ 10X0; amrap (-2) x 5; rest 4 min

B. Supinated Subscap Chin Ups @ 4111; 4-7 x 4; rest 3 min

(supinated grip, pull lower chest to bar and lean back as far as you can to lower for 4 sec)

C1. GH Raises @ 3010; 10 x 5; rest 30 sec

C2. GHD back ext's @ 1010; 15 x 5; rest 3 min

 

A1. 135, 155, 165, 165, 165 (all x 5)

A2. 8, 8, 6, 6, 6

B. 4 x 4 (very difficult)

C1. complete

C2. complete

 

part 2:

banded deadlift 10-10-10

225, 225, 225 (blue band)

3 rft

3 power snatch 135#

10 hspu

10 box jumps 36"

4:20

Daily report

• Body: Very sore from deadlifts.
• Sleep: Poor last night. Need to start being consistent here.
• Nutrition: So-so. Playing with IF lately.
• Notes: Didn't realize how much I trained my hamstrings until I wrote it down. No wonder they are so sore today... CGBP felt good, clapping push ups felt a little slow. First time I had done banded deadlifts. Didn't stop on the met con, and the HSPU came quickly and full ROM. Broke the third round of them into 4, 3, 3.

Rest

No training since last time. Those lunges really tore up my legs. I'm going to rest one more day and hit it hard tomorrow.

sandbag carries, lunges

 1600

Sandbag carries (100# bag)
400 m x 6
rest as needed
Note: Didn't time, but each set unbroken. "march" pace; no running. Last 50 meters was brutal.

1730

Snatch - heavy single
135, 155, 185, 205 (PR)

Walking lunges w/ 25# vest
400 m x 1
For time: 10:29

Daily report

Green beans, broccoli, 3 eggs, avacado, bacon. Mmmmmm.

• Body: Very sore in legs.
• Sleep: Bedtime too late.
• Nutrition: Fast until 2000. Good dinner:
• Notes: PR felt AWESOME. Really happy with that. I probably could have hit 215 too, but wanted to end on a good note. Walking lunges were brutal. Sandbag carries were all mental. Not too sore after that.

Snatch deadlift, GH raises, strict pull ups

A. Snatch Grip Dead Lift with straps @ 4211; 4-6 x 6; rest 4 min

B. GH Raises with bands light - 8-10 x 5; rest 90 sec

C. Strict Chin Ups - amrap in 7 min

 

A. 185 6x6

B. 10 x 6, green band

C. 34 (yuck)

Daily report

• Body: A little sore, but good.
• Nutrition: Good.
• Sleep: Enough.
• Notes: Never have used straps before; that was interesting. GH raises were tough the last 2 sets. Strict chin ups need to improve. I've been sticking to only kip chin-ups for too long.

OPT

Sunday 1630

A. Split Jerk practice - 7 min

B. Wider Grip Bench Press - 5,3,2,2,2; rest 4 min

C1. Press @ 12X4; 3-4 x 4; rest 90 sec

C2. Ring Rows @ 2112; amrap (-2) x 4; rest 90 sec

A. Worked up to single at 255

B. 185, 195, 205, 225x1 (PR), 205

C1. 115, 125, 135, 135

C2. 6-8 each set

Monday 1350

A. Snatch - heavy single

B. C&J - heavy single

C. HB back squat - heavy single

D. 3 RFT: 9 DL, 6 hang power clean, 3 split jerk, 200 m sprint

A. 195

B. 255

C. 295, 315(F)

D. 5:22

Daily report

• Body: Good. A bit sore in lats/upper back
• Sleep: 7 hours. Tired in AM.
• Nutrition: Good.
• Notes: Really want to break the plateue I've hit on the snatch. Aggressiveness on the third pull is the bottom line.

Tempo squats

RIP Boogaard

 

A. Front Squat @ 4011; 4-5 x 5; rest 1 min

(incomplete rest periods denote lower %'s of loads)

B1. Bent Over Pronated Barbell Row @ 2010; 10-12 x 3; rest 1 min

B2. GHD Sit ups - 20 x 3; rest 1 min

C. 1 arm DB torso row @ 3011; 5-7/arm x 3; rest 1 min b/t arms

(get that elbow high with a pause at top)

A. 155, 175, 185, 195, 205

B1. 115, 135, 135

B2. complete

C. 55 DB all reps (surprisingly difficult)

Daily report

• Body: Sore. Posterior chain esp.
• Sleep: Lots.
• Nutrition: Fast most of the day, good until late.
• Notes: Loving this change of pace. Great programming. 1 arm DB rows were killer... that tempo is hard to keep. Pausing at the top with a high elbow was very difficult.
• Cool link of the day: Infinite Jest by David Foster Wallace. Just started this book yesterday. It's my summer goal to complete it.

Wed/Thurs training

Wed 2000:

A. Split Jerk practice - 5 min

B. Wider Grip Bench Press - 5,4,3,5; rest 3 min

C1. Press @ 12X4; 4-5 x 4; rest 90 sec

C2. Ring Rows @ 2112; amrap (-2) x 4; rest 90 sec

A. 135x5, 185x3, 225x2, 245x1

B. 185, 195, 205, 185

C1. complete 155#

C2. 5-6 reps/round

Thurs 1600:

A. Freeze Box Jumps - 3 sets of 6; rest 2 min

B. [30 m accelerations up to 80%; rest walk back x 3]; rest 3 min x 3

C. Dead Lift - 60% 1RM; 6 sets of 3 @ 11X1; rest 60 sec

D. GH Raises - 15 x 5; rest 90 sec

A. complete

B. complete

C. complete 205#

D. complete

Daily report

• Body: Not sore, but not 100%.
• Sleep: So-so.
• Nutrition: Not very good these last few days. Need to get back into sound habits.
• Notes: Peculiar programming lately. I haven't trained this sort of explosiveness in a long time. I've been doing lots of met con and oly work for the past few months, and this is a nice change of pace.

Power squats/chins

 1600

A. 1 1/4 Back Squat @ 40X1; 8,8,6,4; rest 4 min

B. Wider Grip Chin Ups pronated @ 31X0; 3-5 x 4; rest 3 min

C. Sit Ups x 25; rest 1 min x4

A. 185 all sets

B. complete (5x4)

C. complete on GHD

12 min ice bath

Daily report

• Body: Sore. Especially legs/hips. 1-10; 7
• Sleep: No class today; slept in.
• Nutrition: Good.
• Notes: Never done 1 1/4 squats before. Very interesting movement. My legs were very sore by the last set of 4. Rest of session went smoothly. http://www.cathletics.com/exercises/exercise.php?exerciseID=168

Power clean/11.6

1630

Power clean - heavy single
135 x 5, 185 x 3, 225 x 2, 245 x 1, 255 x 1

Open WOD 11.6
AMRAP 7 min
3 thrusters / 3 CTB chin ups (increasing by 3's)
For reps: 108

Ice bath @ 38 degrees
8 min lower body
8 min full submersion

Daily report

• Body: Good.
• Sleep: A bit late to bed. Tired upon waking.
• Nutrition: Good breakfast/lunch. Dinner could have been cleaner.
• Notes: 245 felt good, 255 was a little sloppy. Trying to get out of the wide catch at the top. I can get more weight up like that, but landing in a more athletic position is better technique and will allow better clean/jerk carryover. It was good to redo 11.6. I was still a little soft on it. My mind was much quieter this time compared to a few weeks ago. I will be able to chip into the set of 18 on the next go around.
• (Not) Cool Link of the day: RIP Wouter Weylandt

Main site / CTB practice

1600

5 sets for time of:
15 thrusters 95#
15 bar-facing burpees

16:10 @ lazy effort (all thrusters unbroken)

CTB chin ups
1, 2, 3, 4, 5 (x 2)
5 squats between each set

Daily report

• Body: Good.
• Sleep: Enough, but bad quality.
• Nutrition: Very poor yesterday evening. Better today.
• Notes: Fun WOD, but was pretty soft on it. Kept good pace on burpees, but rested between sets. CTB's are feeling very strong.

Hero WOD

1200

"Moore"
AMRAP 20 min
15 ft. rope climb
run 400 meters
amrap hspu

For rounds: 4+rope+run
For HSPU reps: 10, 12, 14, 16, 9

Daily report

• Body: A little sore.
• Sleep: Enough.
• Nutrition: Poor.
• Notes: Fine workout today. Haven't worked on rope climbing skills for awhile. HSPU are also sort of a goat for me. Pleased with the effort.

8000m TT

Yesterday @ 2030

5 mile bike ride - AFAP
Avg speed: 19 mph
Max speed: 34 mph

Quick, but fun. Very small off-campus loop out to trail, across trail, and back.

1600

Warmup: (Row 2000 meters @ 8:00, dynamic kicks/swings, sampson)

Row 8000 meters (time trial)

For time: 31:51
Avg 500 at each 2000 split: 1:58; 1:58, 2:00, 1:52

Daily report:

• Body: Good. A little sore. Lower back especially sore after row.
• Sleep: Not so great. Enough, but low quality.
• Nutrition: Good until evening time yesterday, good today.
• Notes: Nothing too special. Pretty low caliber training lately. Feels great to take a rest.
• Cool link of the day: Does anybody else think that the news this morning Bin Laden was planning 'train attacks' is a contrived pretext for moving the TSA into train stations, eventually bus stations, concerts, and closer to home?

 I'm not sure exactly the details of what my training will look like this summer, but this is what I have in mind for emphasis at least.

- Diet: Above all other priorities, consistency. I realize it will not be 100% paleo, but I feel and perform better with consistent meal times and portions.
- Flexibility: Mobility drills after each WOD i.e. foam roller, lacrosse (pain) ball, couch stretch. I need to make this a habit.
- Olympic lifts: My goal for this summer is to break 200 in the snatch, and 275 for clean and jerk. I know that I am strong enough for each of these lifts, it's technique that is holding me back. I know a 200 snatch is close; adding these up I see I am close to a 500 total... that has been a long term goal as well.
- Rowing: 1:35 500, 6:30 2000. These are in the wheelhouse.
- Deadlift: 405# This will take work.

Rest day

No training today.

Next post will outline plan going into summer.

heavy oly/2007 games event 7

1700

Snatch - heavy single
185 (195 Fx3)

Clean and Jerk - heavy single
245

AMRAP 8 min
4 HSPU
8 KBS - 2 pood
12 GHD situps
5 rounds @ 70% effort

Daily report

• Body: Sore. Lower back and shoulders.
• Sleep: Good. 8 hours.
• Nutrition: Good.
• Notes: Really wanted 195 on the snatch, but I kept missing forward. Now that I'm out of the games, I am going to see if I can focus on the olympic lifts. Definitely left some in the tank after the 245 clean. Metcon was fine. Wasn't difficult but good to break a sweat, at least.
• Cool link of the day: How 11.6 is meant to look.

11.6+OPT / sunday

Saturday 1330

increasing / alternating thrusters and CTB chin ups by 3
for reps: 101

3 sets of 2 minutes:
25 burpees
AMRAP row for calories
rest 2 minutes between sets
For calories: 16, 15, 2

AMRAP weighted chin ups - 5 min
AMRAP hspu - 3 min
AMRAP anchored situps - 1 min
For reps: 21, 15, 32

Sunday 1200

Deadlift for max weight
(start at 185#, add 20# each side every 60 seconds for a max effort)
For loads: 185, 225, 265, 305, 345, 385 (F)

AMRAP 1-5 unbroken hang squat clean ladders in 10 min
4 ladders + 1, 2, 3, 1 @ 135#

AMRAP Muscleups (1 attempt)
For rep: 1

"Flight Simulator"
UNBROKEN double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
for time: 18:50 (yuck; lots of broken sets)

Daily report

• Body: Sore. Especially upper back. 1-10; 8
• Sleep: Enough.
• Nutrition: So-so.
• Notes: Lost it mentally on 11.6. No push. In a few weeks I will crush this one. Thrusters are easy, and pull ups have had a lot of practice lately but just weren't there. I felt heavy... No 'pop' out of either lift that got the best of me. Other training was okay... have been dragging a bit lately.
• Cool link of the day: Hacker Typer