Squat work/OPT wod/endurance

Impeccable setup

4/20 1630

Back squat -- 3, 3, 2, 2, 1 @ tempo 30X0
For loads: 245, 255, 275, 285, 315

OHS -- 3, 3, 3 @ 80%
For load: 185, 185, 185

Toes to bar / wall ball practice
5 minutes


(AMRAP 10 min: 5 DL 185#, 10 box jumps, 5 pull ups ... 8 rounds @ 60% effort)

Mobility work
10 minutes


Today 1700


Power cleans -- 2, 2, 2
For loads: 225, 235, 245

3-5 rounds @ 97-100%
3 heavy power cleans
6 burpees AFAP
9 c2b chin ups AFAP

For loads: 205, 225, 225, 225
For times: 45 sec (unbroken), 56 sec, 59 sec, 66 sec (last 3 sets chin ups were broken.. no gas for a fifth)


Rest 20 min

5 rounds for time:
Run 400 m
Row 400 m
rest 3 min

For time: 28:15 - 15:00 rest = 13:15
note: rowing pace 1:40 +/- 5 sec

Mobility work
30 minutes

Daily report

• Body: Good. A little sore in low back.
• Nutrition: 14 hour fast. Good.
• Sleep: Slept in today. Groggy upon waking, but enough sleep.
• Notes: Solid work for these past few sessions. Diet could use a bit of work. Yesterday was great until I got home, then I had a bit too much to eat especially starch. Explains grogginess in morning, but I felt great in both WOD's today.
• Cool link of the day: "Lucky 13" -- 13 top reading recommendations by Eric Cressey

AM running / PM skill

0900

 

part 1:

Run 10 min @ Z1

+

Run 30 sec hill @ 80% effort

Run down light 2 min x 5

+

Run 1 min @ easy pace

Run 1 min @ faster pace

Run 1 min @ high end pace x 3

+

Run 10 min @ Z1

 

1630

 

part 2:

A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min

B. AMRAP Muscle Ups; rest 3 min x 4

C. Row 2K  - if feelin it, go for it, if not, back off

 

For loads: A. 185, 205, 205

For reps: B. 3, 3, 2, 2, 2

For time: C. 7:26

Daily report

• Body: Sorest I've been in months. Didn't drink enough water yesterday.
• Sleep: 8 good hours.
• Nutrition: Good. No mayo; last meal before 7pm.
• Notes: Morning running went smoothly but soreness in calves held back my effort. Afternoon was good too; wish I had more in the tank for muscle ups. Rowing form is improving -- effort on 2K was ~85-90%
• Cool link of the day: Outstanding olympic weightlifting video

AM barbell work, PM recovery

  0800

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Bike 20 sec @ max effort

rest 4:40

For loads:

A: 315, 325, 335

B: 185, 195, 205

16:00

part 2:

Run 45 min @ Z1 really easy pace

+

rolling/mobility work after - 75 min

+

ice bath - 16 min

Daily report

• Body: Sore this morning, fine after mobility/rolling work.
• Sleep: A little short. 6 hours.
• Nutrition: Too heavy/too late of a meal last night. Good today.
• Notes: Good weights for deadlifts, and strong burpees. Could have gone a little heavier with the power cleans, or at least done 205 for all three sets. Run went very smooth; ~4-5 miles. Overall, great day of training -- this was a lot of fun.
• Cool link of the day: Physiologic Effects of Insulin

Human after all

09:00

30 minute run @ 60% intensity
For distance: ~4 miles (2 out, 2 back)

18:30

Crossfit St. Paul
Push Press 3-3-3-3-3

For loads: 185, 195, 205, 225x1 (F), DNF

Daily report

• Body: Injured right shoulder on 4th set of push press. Had to leave early; no met con.
• Sleep: Enough. Well rested.
• Nutrition: Good.
• Notes: Run went smoothly in the morning, but afternoon session was unfortunate. I am strong enough to get 225 for a triple, but after the first rep I hesitated with the weight above me and let the weight slam back down without any 'give' in the catch. Felt very odd, like a knuckle crack. Didn't hurt much at first, but quickly became inflammed. I suspect grade 1 shoulder separation. Very limited mobility of shoulder joint; lifting objects above head is painful. Perhaps a blessing in disguise; I need to take a break from training and focus in on recovery i.e. diet, sleep, flexibility. Right now, I am planning on at least a week break, with as active of rest as I can manage (running, stretching, swimming). It's certainly not a horrible injury, but I will not exacerbate by continuing the volume I've been doing. Will ramp it back up as soon as I'm back to 100%.

Sunday part 2 -- intervals

18:30

Warmup (Jump rope 3 minutes)

Running

30 sec @ 90%

30 sec @ 50% x 30

(no rest b/t sets - goal is same output per set)

On tredmill. 12.5% elevation.

10 @ 6.5 MPH

20 @ 7.5 MPH

Daily report

• Body: Good. Hamstrings a little sore from GHD raises earlier.
• Sleep: Should be an early one tonight.
• Nutrition: No food since midnight.
• Notes: Was hoping to do this one in the pool, but it was not open. This one got quite tough at the end. I questioned if I was going to make it around the 25th minute. I pushed through and the relief at the end was worth it.
• Cool link of the day:

Thursday AM cardio / PM intervals

Part 1
08:55

10 min treadmill climb @ 12.5% elevation
.55 miles

50 TGU - 16 kg

10 min treadmill climb @ 12.5 elevation
.55 miles

Part 2
21:00

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(all sets same output)

For times:

93, 92, 92, 90

84, 86, 85, 86

89, 92, 90, 84

Daily report

• Body: Good all day. Calves/feet sore after sprints.
• Sleep: Good.
• Nutrition: Good. Finally into a rhythm: FitDay 
• Notes: Good morning warmup. Turkish get ups went smoothly. Intervals were quite difficult. Hope to see an improvement here the longer I stick with an emphasis on OPT programming. He prescribes a lot of running, which I need work on.
• Cool link of the day: Pretty neat video: The World Is Obsessed With Facebook. 

part two

14:50

Warmup (run 10 minutes)

Run 45 minutes @ 60% effort

Distance: St. Johns to St. Bens (just under 6 miles)

Daily report:

• Body: Fine. Knees a little sore after run.
• Sleep: No nap. Need one, though.
• Nutrition: Good.
• Notes: Good distance between campuses. Held good pace entire time. Nothing much to report.

Sunday part 2 -- Intervals

18:30

Warmup (2 min. jumprope)

part 2:

Running

30 sec @ 90%

30 sec rest x 30

Did this on a tredmill. 12.5% incline.

First 10 @ 6.5 MPH

Next 20 @ 7.5 MPH

Daily report

• Body: Fine.
• Sleep: No nap. Hopefully early bed.
• Nutrition: No food today.
• Notes: This one killed me. Wasn't sure if I'd make it around effort 20. Stuck through it and really it paid off with the relief that came over me once I was finished.
• Cool link of the day: Total Immersion: How to Recognize and Tap Into the Power of Flow

Morning run

09:40

Warmup (drink coffee)

Run 40 min @ 60-65% max HR

Daily report

• Body: Great. Very little soreness.
• Sleep: Also great. Lots of sleep last night. 9.5 hours. Woke up at 3:30 for a snack. Mmmm... jerky.
• Nutrition: Made stir fry this morning. Peppers, onions, garlic, tomatoes, steak, chicken, eggs in coconut oil. Needed to cook what was in the fridge before it went rancid. Will try and finish before the days out. Pretty good stuff.
• Notes: Good run, saw some parts of campus I'd never been to. First 20 minutes was about 50% effort, last 20 minutes was about 75%. No HR monitor, but considering getting one for programming like this.
• Cool link of the day: Dear Girls Above Me,

Morning aerobics

08:10

Warmup (drink coffee)

Run 5K

For time: 28:05

Daily report

• Body: A little sore, but fine.
• Sleep: Not enough, but good sleep. 7 hours.
• Nutrition: No food, so far. IF until lunch (12:30)
• Notes: First distance run in a long time. First one recorded on the blog. I will probably go map this one out with my car, I think that it was closer to 3.5 or 4 miles than a true 5k. In any case, this wasn't a full effort. 70% first half, 80% second half, 90% last 2 minutes. For future reference, run was from basement door of Pat dorms to very middle of 94 overpass.
• Cool link of the morning: I found this very entertaining: A History of the World in 100 Objects (via BBC)

Morning run

 08:15

 Warm-up 5 min Z1

Running intervals:

1 min @ 85-90%

1 min @ 50% x 15

Cool-down 5 min Z1

Daily report

• Body: Sore. Not so bad after the run though.
• Sleep: Not so great. Intermural hockey last night, didn't get to bed until around 1. ~6 hours.
• Nutrition: Nothing, so far.
• Notes: Chilly one today, but pretty fun. Quick intervals like these make time go fast. I felt focused the entire time, I found it difficult to let myself get fatigued. Recovery minute was a bit faster than warmup/cooldown runs, fast minute I opened up. Not sprinting, but good pace. On a tredmill, I'd say ~8.5-9.0 MPH.

Morning DL/Run

08:30

Warmup (Dynamic swings, Sampson, Jump rope, Abdominal release, Erectors release)

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

15:08

Daily report

• Body: Good.
• Sleep: A little tired.
• Nutrition: Made some paleo chicken tenders last night. Will post link later. Very tasty.
• Notes: Good WOD, but didn't throw myself at it 100%. Broke up ever set of DL's but the first one, and I am strong enough to go unbroken. Runs were done on tredmill @ 2.0% elevation, 6.5-10.5 MPH, 11.5 MPH on last run.

Morning intervals

08:15

10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run

Daily report

• Body: Good.
• Sleep: Not much at all last night. Too much caffeine. 3 or 4 hours
• Nutrition: Good.
• Notes: A little chilly this morning, and 4 inches of snow on the ground didn't make this an easy outdoor workout but it was a good start to the day today. Many of the 3 min at 85% were done uphill. I would estimate at least 4 miles total. Part 2 later tonight...

Morning Sprints

07:30

Part 1 from OPT programming:

10-15 min Z1 warm up run
+
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
+
10 min Z1 run cool down

rest 6+ hours


For reference:

Z1-Zone 1
Warm up and Recovery pace-Conversation is easy
Z2-Zone 2
Aero pace-Feels like you could "go all day" pace-Conversations are shorter but still comfortable
Z3-Zone 3
Race Pace-short sentences. Could sustain for 60-90 minutes
Z4-Zone 4
Interval pace-slight discomfort. Down to one or two words or basic grunts. Could hold for max of 10 min.

Daily report

• Body: Good. A little sore in my shoulders.
• Sleep: A little short. 7.5 hours.
• Nutrition: Good.
• Notes: Good morning workout. Was a little chilly this morning, but much warmer than it has been in the past week. Found a good hill a short run from my dorm, overall this WOD went very smoothly.
• Cool link of the day: She is good.
  

OHS + nighttime conditioning

 19:00


Overhead squat
3-3-3
For loads: 135, 185, 205, 225 x 1 (PR)


part 2 from OPT's morning WOD:
Run 30 min @ conversational pace
+
10 min of this


Daily report

• Body: Sore.
• Sleep: Good.
• Nutrition: Perfect.
• Notes: Good overhead squats. Felt strong on them. Was hoping I could put up 225 for at least two, but I got stuck at the bottom of the first. I think I could plan this one a bit more carefully next time and go 205, 215, 225 and hit each set for three. As for the running, I ran outside. It is -15 degrees outside right now... it was really cold. Afterwards, the ice bath felt nice after the initial shock. Hopefully it will pay off tomorrow and my legs will be refreshed. Right now they are still numb.
• Cool link of the day: Does weightlifting make you smarter?

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."

Short Distance Intervals

5:00 PM

Warmup

1 x Rope Climb (~30 ft)
400 m Run

Monday's main site WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

For time: 16:45 (7:00, 5:30, 3:00, 1:15)

1 x Rope Climb

Daily report

• Body: Good.
• Sleep: Good. Well rested.
• Nutrition: Could be better. Considering more detailed record for this. Still deciding.
• Notes: Went into gym without a plan. Remembered this WOD from earlier, thought it would be a good change of pace with how heavy I've been training. It kicked my ass, I should have had faster times. Also, indoor track isn't the best. I think it would have been better/faster outdoors.
• Link of the day: Watched Restrepo last night. I love documentaries, and its been awhile since I've seen a good one. It follows a platoon stationed in the deadliest valley of Afghanistan for a 15 month deployment. I could not imagine taking fire everyday for months at a time. Restrepo is a very moving film, I highly recommend it to anyone curious about life in combat.