Morning cleans

08:20

Warmup (very brief, dynamic swings, sampson)

8 sets @ 100%:

Clean and Jerk - touch and go 4 tough reps

6 burpees AFAP

8 CTB Chin ups AFAP

walk rest 5 min actively b/t sets

(no rests in transition; goal is high power)

For weight: 185 first 4 sets, 155 last 4 sets

For total time: 40:00

Daily report

• Body: Sore.
• Sleep: Poor. Did not sleep very well last night.
• Nutrition: Pretty good today.
• Notes: This was much, much harder than I anticipated. Each set was around a minute.. I took a couple breaths in transition. Clean and jerks at 185 were heavier than I should have gone. Hands are still torn up; pullups were difficult but all unbroken. Not a bad workout, but this one really left me gassed.
• Cool link of the day: It's All in the Mind!

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."

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.

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.

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.

Running, Pullups Squats

5:00 PM

Warmup (Arm circles, sampson, running drills)

Main site WOD:

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

For time: 21:38

Rope climb x 1

Daily report:

• Body: Neck/back still tight. Can't wait for this to go away. Hands torn up from deadlifts.
• Sleep: Great. 7 hours but very deep and restful.
• Nutrition: Good.
• Notes: Underestimated this WOD. Running was difficult after squats. Still, no reason this is a 7 min/round workout... mentally it was difficult to get on the pullup bar. Tender hands and burning forearms were difficult to fight through. Lots of room for improvement on this one. Cutting unneeded rest before pullups cuts 3 minutes easily. First set of pullups broken 5-10, remainder straight through. Mixed grip. Squats were solid, all sets unbroken. Runs were a moderate pace ~1:22 each.
• Cool link of the day: From Conditioning Research: Fasted training is an idea that pops up a lot among the paleo crowd.  Anyway, in that context I thought this was interesting.....as I read it you recover better if you train fasted.

"training in the fasted state, compared with identical training with ample carbohydrate intake, facilitates post-exercise dephosphorylation of eEF2. This may contribute to rapid re-activation of muscle protein translation following endurance exercise."