intense rehab

amrap 7 minutes
5 clean and jerk -- 135#
25 double unders ub
9 rounds -- felt very light

3 rounds:
1 hang power clean / 5 jerks -- 185#
run 200m on treadmill (5%//10.5-11.5 mph)

rest 20 min

swim:
25 free -- sprint
25 breast -- easy
x 10

daily report

• body: back is starting to feel better. still tight in mornings. will continue to go light until 100%.
• mind: lots of reading for mid-terms. feeling good. diet could be better.
• spirit: cannot wait for spring break.
• m/f/s: 4/4/6

12.1 and rest

Did 12.1 yesterday

AMRAP 7 minutes
burpees

for reps: 91

Hit it at about 80% intensity. My back still hurt from the other day; it wasn't so much getting off the ground that was difficult, but landing and jumping was very hard on whatever I did to my back.

I've been laying off the hard training the past few days, and I am about 90% recovered. I may give it another day or so to focus on diet and my studies, then I will be ready to hit it hard again.

Daily report

• body: back pain in morning/stiffness throughout the day. everything else good.
• mind: excellent; clear and diet is good.
• spirit: who was freud?
• m/f/s: 2/2/6

pt 1

EMOM deadlifts -- start at 50-60# 1rm, build #20 per set -- tough single
185-385 (405F and tweaked back; FML)

rest 2 min

90 sec max burpees -- 8 ft target
for reps: 28 (yuck)

rest 2 mi

60 sec max meters rowing

rest 2 min

30 sec bike sprint

rest 6 hours

pt 2:

swim 100m free warmup

dive in
swim 25m free
rest 1 min x 5

standing in water, exhale and swim as far as possible
rest 1 min x 5
15m, 20m, 21m, 25m, 25m

tread water w/ hands above water
accumulate 5 min
complete.

daily report

• body: tweaked back -- very sore and painful to walk. not severe, but very painful.
• mind: long day. can't wait for the weekend.
• spirit: thomas pynchon is a god.
• m/s/f: 7/8/7

last cycle before the games

thursday:

run 1 mile

3 rounds
15 kb snatch R -- 2 pd
15 kb snatch L -- 2 pd
10 pullups
5 hspu

run 1 mile

for time: <30 min (rx'd was 5 rounds; ran out of time between classes)

sunday:

pt 1:

5 two minute rounds:
200m sandbag run -- 100#
amrap double unders for remaining time
rest two min

for reps: 56, 45, 51, 60, 46

rest 2 hours

pt 2:

clean & jerk: 2, 2, 1, 1, 1, 1, 1
for load: 185, 205, 225, 235, 245, 255, 265(F), 265(F)

rest 2 hours

pt 3:

amrap 7 min
5 kbs -- 2 pd
5 burpees

for rounds: 11 rounds

monday:


pt 1:

a1. front squat 3, 3, 3 @20X0 pace
a2. 25 covp chin ups x 3
b. implement lunges -- 12 difficult steps

a1. 225, 235, 245 (should/could have gone heavier)
a2. complete, ub
b. 55# dbs, 135# bb, 55# dbs, 135# bb

rest 6 hours

pt 2:

30 ohs -- 135#
100 du
20 squat cleans -- 135#
100 du
10 thrusters -- 135#

for time: 11:12 (would have been sub 10 if a coach hadn't approached me mid-wod to talk. fml)

tuesday:


5 sets of increasing efforts

3 tough hang cleans
25 seconds max effort row

for weight: 205, 215, 225, 235, 245, (needed to drop), 225

ice bath x 15 min

wednesday:


pt 1:

5 min warmup run

30 sec @ 90% aerobic
20 sec @ 50% x 20

5 min cooldown run

pt 2:

all out for time:
3 rounds
10 front squats -- 175#
10 burpees
10 c2b chin ups

time: (haven't completed: later today)

daily report

• body: excellent. legs a little sore.
• mind: very good; clear. diet has been best in a long time.
• spirit: searching.
• m/f/s: 1/3/3
• notes: really itching for 265 clean. Should have went for it 3rd set instead of 5th. Good session overall. looking forward to today's pt 2.
• videos: will post 255# clean later today.

short/intense

TGU -- heavy -- 3 sets / 5 reps per arm -- warmup pace

push jerk -- 3 triples -- from floor; no rack
185, 205, 225

push something heavy (i.e. sled) -- 45 seconds -- 5 sets
used improv bench sled

gh sit ups x 20 -- 2 sets

daily report

• body: shoulders are sore
• mind: fatigued. diet is good.
• spirit: lots of civil rights coverage across 3 of my 4 classes. civil war is a fascinating part of our nation's history, to say the least.
• mood-fatigue-soreness: 3-8-6
• Borrowed from Outlaw Crossfit: The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:
  1-1-1: Would be ideal.
  10-10-10: Would be REALLY bad.
  6-6-6: Would be fucking awesome. OZZY!

back on track

morning part 1:

21 - 15 - 9
c2b chin up
30" box jump
~9 min @ 70% intensity

snatch -- 20 reps for time -- 77% 1rm
6:00 -- 155#

afternoon part 2:
bench press -- 3, 2, 1
205, 215 (f), 205

hang power clean -- work up to 1rm fast -- 4 sets max
205, 225, 245

daily report

• body: sore. 1-10; 7
• mind: need more sleep. nutrition is okay.
• spirit: RIP father arnold.

3k run

Continued from last post:

3k run -- 15 laps on 200m track
12:29

SATURDAY:

And to report on weekend, I did not do as well as I had hoped. Preworkout nutrition was non-existent, and while I think I would have been alright if my heat was early, I had to wait around until 3:45 until I went. Here was my performance:

1: 37 ft handstand walk

2: 229 double unders

3: 185 ohs

4:
4 rounds of following:
20 lunges -- 45# plate overhead
15 ring push ups
80 m shuttle sprint

5: 29 wall balls in 2 min

Note: WOD's 2-5 were performed on running clock. After piss-poor performance on wod 4, I had nothing left to give wod 5. Oh well, I had fun and learned from it and that's all I can ask. The crossfit community is very supportive.

Daily report

• Body: Sore.
• Mind: Recovering. Long weekend.
• Spirit: David Foster Wallace: A supposedly fun thing I'll ever do again. A MUST READ. FANTASTIC.

sat/sun make-up will

part 1

a. 8 min -- squat clean thruster -- work up to 1rm
b. 8 min -- amrap squat clean thruster -- 90% 1rm

result:
a. 135, 185, 205, 225, 235(f), 235(f)
b. 195 x 24 (felt good)

rest 40 min

a. 4 min -- press -- 1rm from empty bar
b. amrap -- kb swing -- 2 pd
c. 3 min -- rowing -- max calories

result:
a. 95, 115, 135, 145, 155 (f)
b. 51 reps (grip = limiter)
c. not sure, but maintained 90% effort. rower has no monitor.

daily report to be posted w/ part 2

5 min

5 min @ 70%
row 10 strokes
7 k2e

rest 2 min

5 min @ 80%
15 du
5 burpees

rest 2 min

5 min @ 90%
5 sdlhp 95#
10 situps

rest 2 min

5 min @ 95%
row 10 strokes
5 burpees

results: 6 rounds, 8 rounds, 9 rounds, 7 rounds

ice bath, full emersion; 15 min.

daily report

• body: ice bath felt divine. a bit sore, but tight and strong.
• mind: morning; yuck. afternoon, before i hit this; couldn't be clearer.
• spirit: praying.
• notes: this was incredibly fun. great wod. only exception would be burpees. those are usually tighter; more 'springy' ... were slow today. otherwise great.

cleans, ctb pullups

A. 1 x power clean, 1 x split jerk; every 30 seconds adding weight x 6
B. 3 x squat clean; tight and fast x 3
C. 20 sets of 5 c2b pullups for time; no more than 5 reps per set

results
A. 205, 215, 225, 235, 245, 255 (F, hit the corner of the wall = PISSED), 255 (nailed it 30 sec later)
B. 185 x 3; not tight or fast, 155 x 3 x 2
C. complete but slow; 11:11

daily report

• body: tired; really sluggish on the pull ups. need more rest.
• mind: clear thinking, but cns felt 'slow' on cleans and pull ups.
• spirit: zizek;  http://www.dangerousminds.net/comments/slavoj_iek_speaks_about_occupy_wall_street_on_fox_news/
• diet:  his was my only meal of the day; 3 eggs, new york strip, loads of peppers/veggies. chili sauce.

finally got some coconut oil to cook with.  good stuff.

part 2

second wod today, opt will:

15 ohs - 135#
run 200m
15 ohs - 115#
run 200m
15 ohs - 95#
run 200m

time: 7:10

yuck.

daily report:

• body: strong.
• mind: excellent. good diet.
• spirit: still digesting last post from my boy b.franklin.

more will

Falling a bit behind here. Hoping to get better. I have been very busy with school, specifically filing an application for an internship this summer in Hong Kong. Anyways:

wed
30 back squats 225#
20 rope climbs (sub 'rope machine' at highest difficulty... 10 minutes)
10 ring handstand pushups (sub 2 ring hspu + 8 erom hspu)

thurs
3 rft
25 kbs - 2 pd
25 burpees
9:55 (soft, easy could have pushed sub 9; first round unbroken)

sun
part 1
back squat 3 reps x 4 at pace 20X1
hang squat clean 3x3 at 80%
SA kb press - 3rm

results
225 x 3, 245 x 3, 265 x 3, 275 x 2 (solid form, stayed on pace)
185 x 3 x 2, 195 x 3 (solid form, felt strong)
1 pd x 10 ea arm, 1.5 pd x 8 ea arm, 2 pd x 2 + 1 push press ea arm
need a kb between 1.5 and 2.... big jump

part 2
amrap 15 min
5 full clean and jerk @ 135# (should have done pc)
7 toes to bar
9 wall balls 20#
rounds: 8 (yuck)

mon
row 20 sec @ 100%
rest 2 min x 4

row 1 min @ 95%
rest 4 min x 3

row 5 min @ 90%
rest 2 min x 2

complete.

tues
part 1
3 rft
25 kbs - 2 pd
50 m handstand walk
75 double unders
~ 15 min, hs walk was broken up by 10m stints.

part 2 later today

daily report

• body: a little sore.
• mind: fine. sorta cloudy. need more sleep. good diet, though.
• spirit: tranquil. committed the following to memory over the past few days: 

• Temperance:	Eat not to dullness; drink not to elevation
  Silence:	Speak not but what may benefit others or yourself; avoid trifling conversations
  Order:	Let all your things have their places; let each part of your business have its time
  Resolution:	Resolve to perform what you ought; perform without fail what you resolve
  Frugality:	Make no expense but to do good to others or yourself; that is, waste nothing
  Industry:	Lose not time; be always employed in something useful; cut off all unnecessary actions
  Sincerity:	Use no hurtful deceit; think innocently and justly; speak accordingly
  Justice:	Wrong none by doing injuries or omitting the benefits that are your duty
  Moderation:	Avoid extremes; forbear resenting injuries so much as you think you deserve
  Cleanliness:	Tolerate no uncleanliness in body, clothes or habitation
  Tranquility:	Be not disturbed at trifles or accidents common or unavoidable
  Chastity:	Rarely use venery but for health or offspring; never to dullness, weakness, or the injury of your own or another's peace or reputation
  Humility:	Imitate Jesus and Socrates

three workouts

A bit behind:

Sunday night

30 sec tredmill sprint @ 10 elevation 10 mph (90% aerobic)
30 sec max double unders
walking rest 1 min
x 20
avg rnd DU: 35 +/- 5

Yesterday:

pt 1
A. Press x 1/Push Press TnG amrap @ 10x); rest 5 min x 3
105 all sets; 15, 13, 10
B. Hang Power Clean TNG heavy x 5; rest 1 min x 3
225, 235, 245
C. KB Snatch - build to tough 5/arm; rest 1 min b/t arms x 3
2 pood all sets
pt 1

part 2:

amrap chin ups

run 800

x 3

21 reps/3:15 pace all sets

daily report

• body: sore but hangin in there. part 2 was very hard yesterday.
• mind: clear.
• spirit: meh.
• notes: hang power cleans were good, surprised myself with chin ups. overall two good sessions.