tough saturday

part 1

amrap 7 min
10 thrusters 75#
5 burpees
score: 7 rounds + 3 thrusters + almost barfed

rest 2 hours

part 2

6 minutes find max clean and jerk
6 minutes max reps w/ 90% of max
score: 235, 205 x 15

rest 2 hours

part 3

50 c2b pullups
100 wall balls 20#
for time: 12:02

daily report

• body: still sore.
• mind: cloudy-ish not too clear.
• spirit: sound.
• notes: pretty tough wods here. felt slow in the thrusters, pretty slow at the top of the clean and jerks. best part was max reps clean and jerk, and wall balls.

rowing, amrap

pt 1: row 2.5k
time: 9:04.2

pretty poor time; room for improvement. 800-400 was pretty soft.

pt 2: amrap 10 min
7 hang power cleans 115#
7 push press 40# dumbbells
15 squats
rounds: 11+3 hpc

daily report

• body: sore. 1-10; 9
• mind: never better.
• spirit: more zizek  http://www.scribd.com/doc/79418691/Zizek-Cyberspace
• notes: fun week. sore, but learning.

pull ups, hspu, ghd

chest to bar pull ups unbroken

5-10-15-10-5-10-15-10-5

time: ~12 min

hsup 1-10 unbroken

time ~10 min

100 ghd sit ups for time

time ~8 min (ouch)

daily report

• body: sore. ripped hands. c2b pull ups suck.
• mind: busy day; extremely tired.
• spirit: more slavoj. this guy does it for me.  http://vanishingmediator.blogspot.com/2012/01/shuddhabrata-sengupta-interviews-slavoj.html
• food:  



yum

• battle wounds: 

not yum

will

three wod's today, 2 hours rest between each one.

1400

amrap 5 min

5 hang squat snatch 95#

10 du's

for rounds: 8 rounds + 9 du

1600

1 min max reps:

c&j 135#

burpees

rowing

burpees

c&j 135#

for reps: 10, 18, 15, 12, 8

1800

run 1 mile

for time: 7:01 (need to retest this; bad effort)

daily report

1 meal per day, warrior style. have you seen a more perfect tray?

• body: a little sore, but good.
• mind: cloudy. need to get clean w/ nutrition.
• spirit: getting there.
• notes: good wod's today. felt like shit by the mile run. burpees suck.
• ate this earlier: 

lactate training

saturday:

5 rft
1k row
15 covp chin ups
15 thrusters 75#
15 burpees

for time: 25+

sunday:

treadmill intervalls
:30 @ 90% intensity (7.5 mph 10% ele)
:30 @ 50% intensity (5.0 mph 10% ele)
x 20

5 rft
20 ghd sit ups
20 back ext
rest 90 sec

daily report

• body: sore. everywhere.
• mind: cloudy. a little drinking this weekend, diet wasn't the best
• spirit: could not be more obsessed with slavoj zizek right now. his meditations on 9/11 are blowing my mind.

3 sets @ 100%
Power clean x 5 TnG
10 burpees
for loads: 185, 205, 185
for times: 35, 39, 38

3 sets @ 95%
row 1 minute
for nothing, rower in gym has no readout. felt strong, though. guestimate: 1:34-1:39 500m pace.

5 rft
20 du
15 ghd situps
15 back ext
for time: 6:34

Daily report

• Body: Sore.
• Sleep: Getting there.
• Nutrition: Best its been in awhile.
• Mind: I feel great. Not too cloudy. Currently taking ALA/Carnitine stack in mornings; clears up the fog very effectively.

Back at collegeville

Finally getting into the swing of things at school in collegeville. Over two days before I came up I got through the construction series competition wods. They royally kicked my ass and I am sore. That said, this was a learning experience. In a few months I would like to retest.

On the hour, every hour:

 1st hour: 5,4,3,2,1 C&J - 205/115# MU's (1 score = time) 9+ min

 2nd hour: 2K Row + Max DU's in 10 min (2 scores = time for row and reps of DU's) Did this wrong. Did full 2k then 10min max rep burpees. 7 min 23 sec + 499 DUs

 3rd hour: 15,12,9 R KB Snatch - 2/1.5 pd L KB Snatch - 2/1.5 pd Burpees - vertical body at top (1 score = time) 8 min 12 sec

 4th hour: 12 min amrap 10 wall balls - 20/14# to 10ft 5 toes to bar (1 score = reps) More than 200 but lost count.

 Yesterday Run 30 min @Z1

 Daily report

 Body. Sore. 1-10;8
 Mind. Clear. Good diet, captivating instructors at school, organized start.
 Spirit. Searching. Still caught in the middle of my beliefs politically and religiously. Maybe I will get somewhere this year. Probably not.
 Currently reading: Gravity's Rainbow by Thomas Pynchon and everything by Slavoj Zizek
 Notes. Need better sleep i.e. consistent schedule. diet is the best it has been. Looking forward to the games.

Grace, power cleans

10 January 2012

tuesday:

It was abnormally warm (~55 degrees) so I went on a group bike ride from Long Lake to Watertown. ~30 miles or so on well kept roads. 

yesterday:

A. 1 push press, 2 push jerk, 2 split jerk x 4

B. Clean and Jerk TnG x 10 -- game pace; rest 60 sec

C. FLR (no rings) accumulate 6 minutes

results

a. 185, 205, 205, 205 (kept it light; power clean to rack each set)

b. 135 all sets; unbroken until set 3 rep 7. MENTAL.

c. complete.

today:

A. Power clean; build to tough single

+

5 rds for time

225# deadlift x 12

15 box jumps - 36" - jump up, step down

21 double unders

B. 3 hspu on the minute for 5:00

C. 50 GHD situps

results

a. 185, 205, 225, 245 fail x 3

+

~12 min, unbroken, ~80% intensity, skinning shins on rep 7 of fourth round box jumps. ouch.

b. complete.

c. complete.

Daily report

• Body: Good. Legs still sore from Karen.
• Sleep: Need to work on this. Staying up too late, sleeping too late. Structure of class/school will help here.
• Nutrition: Good. Broke down and had some grain yesterday. I'm past it -- remaining strict as possible.



This halibut was AWESOME. I would have liked to see the recipie for the walnut tapenade.

• Notes: Good sessions. I remember going 245# on power clean for sets of 3 last winter. It felt heavy for a single, today. I am sure it will come back with more sessions like this.
• Link of the day: Excellent training advice. Short and sweet. KISS 2.0 by Stephen Low

opt being x 2

Did two today from OPT:

Work up to heavy triple at pace 20X0
185, 225, 245, 265
Power cleans x 3;jerk x 1 w/ 45 second rest
205 all sets, speed and aggressive focus
Weighted dips at pace 30X1
25# all sets

"Karen"
150 wall balls for time
9 minutes

Daily report:

• Body: Sore; especially legs.
• Nutrition: Good. No wheat since new years.
• Sleep: Gettin' there. Woke up at 9:30 today. That's a start.
• Notes: Good training. Power cleans are starting to feel natural.

OPT "being" :

100 TGU w/ 1.5 pd kb
complete (not for time)

Daily report

• Body: Lats very sore.
• Sleep: Okay. Making an honest attempt to rise at 7:30 each morning until school begins.
• Nutrition: Wheat-less warrior going strong.
• Notes: This was not fun. Quite painful. Sets of 10 until 50, then sets of 5. Sets of 3 at the end. Wrists sore.

Ltf

Opt being wod:

30 sec:
clean & jerk 115#
Bj 24"
Kbs 2 pd
Burpees
10 min active rest
Scores:
7/7/7
18/16/21
15/15/15
11/10/10

Yesterday
Squats 5-4-3-2-1
225,255,265,275,285
20 covp pull ups x 4
400m run x 3 @ 90%

Daily report
Body. Good
Sleep. Enough but bed too late
Nutrition. Good
Notes. Love opt. Gettin it back.

I hate lifetime

I feel like I could go on for more than a few pages talking about how much I hate lifetime fitness. Especially around this time of year when it is impossible to get a locker, to get a barbell, and to shower afterwards without waiting in line for all three. Oh well. At least it only takes two weeks to get fit and then people are set until next year.

OPT's 'being' WOD:

250m row
15 kbs 2 pd
25 burpees
15 kbs 2 pd
250m row
time: 3:30

Rest of the time: screwing around on ghd, and a little barbell work

rest 20 min

tabata running (15 degrees, 8.5 mph)

Daily report

• Body: Great
• Nutrition: Good start to 2012. Trying to stay 'warrior' and eat one large(ish) meal a day.
• Sleep: Good.
• Notes: Excellent metcon, wish I didn't have to wait for everything at the gym.

It's been too long

I've been pretty active for the past 10 days, but for one reason or another I haven't been updating this page.


I have been trying to get back into the OPT routine, and have been doing several of his 'function' and 'being' prescriptions. I have also been trying to get back into olympic lifting and some strength work. My metcons are good, but my strength is lacking from where I was this time last year.

I will try to remember the past several days of workouts. These were done over 3-4 sessions.


From OPT:

WOD 1:
part 1:

A. Clean Grip Dead Lift - build to a tough triple in a few sets
315

B. Power Clean 2 tough every 30 sec for 5 min
185

C. Run 800 m @ 90%; rest 2 min x 3
2.0 inc 9.5 mph

rest 6+ hours

part 2:
21,18,15,12,9,6,3 rep rounds for time:
KBS - 2pd unbroken
GHD sit ups unbroken

21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 20/14"
Push Ups

WOD 2:
part 1
A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min
B. Push Press - 3,3,3; rest 4 min
C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed
rest as needed
part 2
for time:
300 m row
100 double unders
300 m row

WOD 3:

From Crossfit Football:

4 sets of the following complex (115#)

3 power snatch
3 snatch pull
3 power snatch 

rest as needed

WOD 4:
From main site:

Five rounds for time of:

135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Tabata running after 2 of these 4 workouts.


Daily report:

• Body: A little sore 
• Nutrition: Could be better. Bringing in the new year with a clean, wheat-free diet. 
• Sleep: Need more, and better quality. 
• Notes: Gettin' it back. The open registration is February 1, and the first workout is on the 22nd. I've got my work cut out, that's for damn sure.