pt 2

19:30

Warmup (Lunges, squats, jump rope)

3 heavy front squat

rest 0 sec

15 unbroken chin ups AFAP

rest 0 sec

25 double unders AFAP

rest 6 min x 7

For times: All rounds 1:00 min +/- 10 seconds. Time was dependent on double unders. All chin ups unbroken.

For loads: 185, 185, 195, 195, 205, 205, 225

 

Daily report

• Body: Great.
• Sleep: No nap. Bed early tonight.
• Nutrition: Great. See Fitday.
• Notes: This was fun. Came at each round with head of steam. 6 minutes was quite a lot of rest, but I was patient. Had to clean each rep up, or else I would have started with 225 and worked up. Had weightlifting shoes on until 3rd round; took them off for easier DU's. Overall, productive Sunday.
• Cool link of the night: This past week, in an open letter to Fred Phelps and his controversial Westboro Baptist Church, the hacker activist group Anonymous issued an ultimatum: "... we give you a warning: Cease & desist your protest campaign in the year 2011, return to your homes in Kansas, & close your public Web sites. Should you ignore this warning, you will meet with the vicious retaliatory arm of ANONYMOUS." Yesterday, the Westboro Baptist Church took up the gauntlet, telling Anonymous, "Bring It!" [flyer]

Evening strength+metcon

20:00

Warmup (10 minutes of dynamic/static stretches, arms/legs/hips/neck)

A. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min

B. Front Squat - 3 x 3 @ 90% effort; rest 3 min

For loads:

A. 185, 195, 195

B. 245 (x2), 225, 225

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

For time: 17:51

Daily report

• Body: Fine.
• Sleep: 1 hour nap @ 18:00
• Nutrition: Good.
• Notes: Pretty gassed today. The nap helped, but my strength numbers were way down. Not so much gassed physically, but my CNS is tapped. The hero wod was quite fun. Didn't throw myself at it 100% but all sets except a few were unbroken. Power cleans sets of 15 are not as easy as I anticipated. All in all, good week. Rest day tm.
• Cool link of the day: Exercise helps overweight children think better, do better in math

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.

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

Squats.

18:00

Warmup:
Row 2000 m (Easy pace :00-:45 Sprint :45-:00)
Row 500 m (1:45)
PVC drills (OHS, Sampson stretch)

1-2-3-4-5-6-7-8-9-10
Front squats (225#)
Back squats (225#)
For time: 36:46

Daily report:

• Body: Legs were fine before this one, now completely disabled.
• Sleep: Good.
• Nutrition: Could have been better. Not bad.
• Notes: Good warm-up with the rowing. Definitely good to go into this one warm, but not fatigued. Felt like my time was much better having done this one before. Felt strong on the back squats, front squats were killer. Need to work on keeping my knees out and spreading the floor with my feet. Overall, good workout... not exhausting but as stated above, completely disabling. Very, very difficult up and down stairs. Difficult to walk. Will be interesting tomorrow morning.
• Cool link of the day: "A Big, Fat, Stupid Nation" by Justin Stoneman is one of the best articles I have ever read on the American diet. A very compelling and informative read. The amount control the food industry has on this country and our government many do not realize. I'm not giving up hope just yet, though. We'll figure it out someday.

Randy, Front squats

18:00

Warmup (500m row @ 1:30, 15 pushups, 15 box jumps, 15 jumping jacks, 15 mountain climbers)

Snatch review

Randy
75 Power snatch (75 pounds)

For time: 4:39

Front squat
3-3-3-3-3

For loads: 185, 225, 245, 255, 255

Daily report

• Body: Good. Shoulder finally healed.
• Sleep: 9 hours. Well rested.
• Nutrition: Clean. Will try to be more detailed here over break. Possibly weighed/measured proportions and pictures.
• Coaching notes: Power snatch not as comfortable as it should be. Pressed out 10-15 reps on Randy which is not acceptable. Next time focus on finishing the pull and following through with hips, not arms.
• Notes: Randy time was okay, could have easily been 25 seconds faster. Tyler nailed it saying the trick here is to go 75 reps straight though. Maybe not as fast of reps as I did, but if I paced myself through without stepping away this would have been around 4 minutes. Physically, this is not too difficult... mentally, it sucks.
• Cool link of the day: Science of Sport just published their top sports videos of 2010. Some of these videos are incredible. My favorite? Rugby. I have always wondered just how sick the All-blacks are at rugby. Yep, pretty sick.

Back squats, Front squats

16:40

Warmup (Arm circles, OH squats, Sampson stretch, sprinter's stretch)

1-2-3-4-5-6-7-8
Back squat (225 pounds)
Front squat (225 pounds)
For time: 23:28

Attempted to start filthy fifty. Body refused.

Daily report

• Body: Still tender in shoulder. Feels better than yesterday, but sore.
• Sleep: Poor. 6 hours.
• Nutrition: Good. Made some bomb chicken stir fry again last night. Added spicy peppers that will definitely make the cut next time as well.
• Notes: This one fit the trend for this week: "coulda been faster." But then again 72 reps with 225 lbs is quite a WOD. I am confident that next time I hit this one it will be sub-20. Back squats came easily, front squats were killer. All back squats unbroken; last three sets of front squats were choppy.
• Cool link of the day: AZO is back. 2010 Showreel. This guy is nuts.

Thrusters, Cleans, Front Squats

5:15 PM

Warmup (Arm swings, Leg swings, Sampson, Sprinter's stretch)

3 rounds
4 HSPU
8 Lateral KB swings (2 pood)
16 Double unders
For time 6:00

3 rounds
3 Thrusters
6 Cleans
9 Front squats
For time: 7:57

Daily report

• Body: Right shoulder/back is severely sore. I am a little worried, it might be worse than something I just slept on. Made both WOD's today boarderline painful. Especially KB swings. Rest is good.
• Nutrition: Poor.
• Sleep: Poor.
• Notes: Both of these WODs should be quick. Considered first one still part of warm up but found a rhythm and kept good pace. Second WOD was much slower than I am capable of. Rested between many sets, front squats were very difficult. Today serves as an example of the effects drinking has on performance goals.
• Cool link of the day: According to this study the more SAT (subcutaneous adipose tissue i.e. fat under the skin) one carries, the less responsive one is to resistance training. Interesting.