Snatch complex

 1700

5 sets:

Power Snatch x 1

Snatch Balance x 2

OHS x 3

Hang Squat Snatch x 2

rest 3 min - weight must go up per set

+

Dips - 2-3 wtd; rest 20 sec

Chin Ups - 2-3 wtd; rest 3 min x 3

(wtd = weighted; last set toughest set)

For loads: 135, 145, 155 (Fail HSS#2), 155, 165 (Fail HSS#1)

Dips/Chins: All sets w/ 2 weight vests ~ 45 lbs

Daily report

• Body: Sore.
• Sleep: Not enough. Very tired.
• Nutrition: Okay.
• Notes: Last two hang squat snatches were a grind. Probably should have started with lighter than 135 and worked up to 155 slower. Good effort all around.

TGU

 2130

100 TGU for time -- 1.5 pd

 38:33

Daily report:

• Notes: This was torture.

Bench press/row

7 sets:

AMRAP BWT Bench Press (185#)

rest 10 sec

Row 200 m @ maximum effort

(rest by sitting 6 min inactive)

For reps: 5, 6, 7, 5, 5, 3, 4 = 35

Daily report

• Body: Lower body is sore. Good otherwise.
• Sleep: Enough, but low quality.
• Nutrition: Last night was poor. Better so far today.
• Notes: Rarely bench press -- this was a good test. All reps were legit touch and go; ass stayed on the bench. Good session, overall. TGU later.

Morning metcon, afternoon sprints

  1000

for time:

10 unbroken double unders

50 unbroken wall balls

20 unbroken double unders

40 unbroken wall balls

30 unbroken double unders

30 unbroken wall balls

40 unbroken double unders

20 unbroken wall balls

50 unbroken double unders

10 unbroken wall balls

8:08

1615

Run 15 min @ Z1 warm up

(include hip mobility drills)

+

Hill Run 30 sec up @ 90% pace and speed

Walk down recovery 2:30 x 5

+

Run 15 min @ Z1 cool down

Daily report

• Body: Stiff. Sore calves.
• Sleep: Good. Solid 8 hours.
• Nutrition: A little starch yesterday, otherwise good.
• Notes: Fun metcon earlier. All unbroken last try until last set of DU's that broke at 16. Runs were smooth.

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

Morning skill, afternoon chin ups

  1230

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

  1900

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

10:48

Daily report:

• Body: Arms/shoulders are wrecked.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: DU's were solid. Took me almost 900 seconds to get 300 seconds in static hold. Underestimated that one... needs practice. Afternoon chin ups were good too. Would have been sub 10, maybe sub 9 if I wasn't working in on the pullup station. Not many rounds unbroken, but breaks were only a few seconds. Good effort.
• Cool link of the day: The Aurora

Cleans, ring dips

2100 (yesterday)

 Treadmill climb @ 15% elevation
45 minutes @ 3.5 MPH

1500 (today)

part 1:

A. Power Clean x 1/Push Press x 2; rest 4 min x 5

B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min

C1. KBS - 15 heavy x 4; rest 90 sec

C2. Anchored Sit Ups - 30 x 4; rest 90 sec

For loads:

A. 185, 195, 205, 215 (F), 205, 205

B. 225 all

C1. 70# db

C2. ub 

2100

part 2:

for time:

12 db squat clean - 45#/25#/h

36 ring dips

24 db squat clean - 45#/25#/h

24 ring dips

36 db squat clean - 45#/25#/h

12 ring dips

19:01 

  
Daily report

• Body: Chest/shoulders sore.
• Sleep: Woke up with sore throat at 7am; postponed first workout. Stuffy throughout day. Will sleep well tonight.
• Nutrition: Good.
• Notes: Smooth barbell work. Strong effort on cleans. Wasn't feeling great for the 2nd workout -- effort was ~70%. Squat cleans slowed me down... dumbbells are very uncomfortable for high reps of that movement.
• Cool link of the day: Forging Elite Relationships 

Right back to it

2100 (last night)

10 tire flips
15 ft rope climb
9 tire flips
15 ft rope climb
8 tire flips
15 ft rope climb
...
3 tire flips
15 ft rope climb
2 tire flips
15 ft rope climb
1 tire flip
15 ft rope climb

For time: ~25 minutes @ 80% effort

0715 (this morning)

(via OPT)

3 rounds for time @ 85%:

20 goblet squat - 2pd

15 ring dips

rest 10 min

3 rds for time @ 90%:

Row 250 m

12 KBS - 1.5/1pd

rest 10 min

3 rds for time @ 95%:

15 wall balls

15 chin ups

rest 10 min

3 rds for time @ 100%:

10 burpees

15 box jumps - 24"

For times: 9:34, 6:15, 4:01, 3:24

Daily report

• Body: Well recovered.
• Sleep: Woke up at 5:30 AM 100% rested. 7 hours of slumber.
• Nutrition: Good -- still fasting.
• Notes: Solid workout last night. Good to get back to rope climbing -- it's been awhile. Another solid effort this morning. By the fourth couplet I was dragging but managed to get through with little rest. Later today I will walk/run/bike/swim at moderate effort for 45 min.

Crossfit Open 11.1

Warm up (Row 1k, Spealler ~ 10 minutes)

AMRAP 10 min:
30 DU
15 Power snatch 75#

For reps: 7 rounds + 41 = 356

Daily report

• Body: Great.
• Sleep: So-so. Groggy this morning.
• Nutrition: Pre-wod fuel was spot on: 2 small potatoes mashed with 2 eggs and 2 tsp of coconut oil. Washed down with coffee. Rest of day was cheat/not so clean. All day fast tm.
• Notes: Missed goal of 360 by 4 reps. Definitely have that in my wheelhouse but I wont do it over. Placed 1st at the meet, and currently top 50 for my region. Top 60 is invited to the Regional tournament, so I'm in the running. 5 more weeks; off to a good start.

Open WOD run-through

1700


Warm up (500 m row, burgner, power snatches, lunges)

AMRAP 10 min:
30 DU's
15 Power snatch 75#

For reps: 308

Daily report

• Body: A little sore from a few days ago, otherwise good. Shoulder is not an issue.
• Sleep: Enough, but almost too much. Need to start getting up earlier.
• Nutrition: Fine. Tried a great restaurant downtown; Brasa. Great rotisserie chicken and pulled pork.
• Notes: Very interesting WOD -- I fly through the double-unders but after about 3 rounds of Power snatches, the movement gets very tough. The run through did help though, I now know what it takes to put up a good score on Saturday.
• Cool link of the day: "Professor Splash" Breaks Guinness Record -- Insane jump from 36 ft into 12 inches of water.

REST

No training today.

Pretty stoked about the announcement of the Crossfit "Open" WOD. I have been working on my double unders for awhile, and 75# for power snatch is something I can move through quickly. That said, I have never paired those two together -- it will be interesting to see how it goes.

Snatch work + CFSP

17:00

Power snatch
3 - 3 - 3 - 3 - 3

Snatch balance
3 - 3 - 3 - 3 - 3

All sets @ 135#


Four rounds of the following with 2 min rest between bouts:

3 rounds of:
2 back squats 225#
4 burpees
8 power snatch 95#

Aggregate time: 20:41

Daily report

• Body: A little sore; good overall.
• Sleep: Enough.
• Nutrition: Not much, but good.
• Notes: Good session at CF St. Paul today. Really enjoy working out at such a well outfitted box and with a group instead of just myself.

Snatch + skill work

12:00

1RM Snatch
135x3, 145x3, 155x2, 165, 175, 185, 205(F)

4 RFT
3 muscle-ups
6 hspu
9 burpee box jumps (24")
12 pistols

For time: 14:05

REST 6 HOURS

Swimming:
Front crawl -- 30 minutes
For distance: ~1250

Daily report

• Body: Sore.
• Sleep: Slow to wake up, stayed up late. 6 hours.
• Nutrition: Too many nuts, too big of a dinner. Still paleo; no grain.
• Notes: Pure 185, but have more in the wheelhouse. Skill work was difficult. Muscle ups were difficult; felt week out of the bottom. Burpees and pistols were smooth all 4 rounds.
• Cool link of the day: How moral are you?

Sunday met con

12:15

7 RFT
15 kb swings (1.5 pd)
15 power cleans (95 lbs)
15 box jumps (30")

For time: 13:50

Tabata Rowing (+2 rounds)
For distance: 1300 meters

Daily report

• Body: Great.
• Sleep: Enough.
• Nutrition: A little Saturday fun, but otherwise pretty good. All day fast, today.
• Notes: Strong effort. Goal was 2 min/round but could have been faster. Took a few unnecessary breathers in transition. Tabata was fun, went 10 rounds for 5 minutes instead of the standard 8. Form was solid.
• Cool link of the day: Downhill bike race in Chile.

Saturday Testing

13:15

AMRAM 20 min:
10 wall ball 20#
10 box jumps 20"
10 deadlift 205#
10 burpees

For rounds: 10 + 1 wallball

Daily report

• Body: Strong. Shoulder is finally back to normal.
• Sleep: Enough.
• Nutrition: Good.
• Notes: Solid WOD today. Could have gotten maybe another round or two in hindsight, but I was pretty gassed after this. Strong effort.

Rest

No training today.

Shoulder is finally feeling well. Diet was not so good today, but that will keep me honest in the homestretch.

Will be logging all food intake via FitDay as well as detailed training/recovery notes all week.

3, 2, 1, GO!

Recovery WOD

10 min treadmill climb @ 15% elevation

+

25 TGU/arm slow and steady - 16 kg

+

20 GH sit ups; rest 1 min x 3

+

100 lunges slow and steady

+

10 min treadmill climb @ 15% elevation

Daily report

• Body: Good. Shoulder was on and off today. TGU on hurt shoulder were uncomfortable. That said, it is getting better.
• Sleep: Good. Well rested
• Nutrition: Couldn't be better. Good week; hope to keep it up for one more. Wish I was staying at school... it's more difficult to eat well at home.
• Notes: Strong effort today. Not much, but just enough.

Main site

17:45

Warm up (jump rope, lunges, squat hold, dynamic swings)

Main site WOD:

AMRAP 12 min:
3 bench press -- 185 pounds
5 back squats -- 225 pounds

For rounds: 8 + 1 bench press

Daily report

• Body: Good. Shoulder is starting to feel better.
• Sleep: Enough, but very tired during the day.
• Nutrition: Good. Still no grain.
• Notes: Interesting WOD today. Squats were easy, but bench press got very difficult after the 6th set. I do not bench press very often, so no surprise that's what held me back. Strong, solid effort.
• Cool link of the day: Are Carbs More Addictive than Cocaine?

Recovery squats

09:40

Dynamic warm up (10 minutes, jump rope, arm/leg swings)

A. back squat @ 20X1; 3,3,3; rest 5 min

B. snatch balance - 3 x 3 @ 80%; rest 1 min b/t sets

For loads:

A. 225, 245, 275

B. 135, 135, 135

Daily report

• Body: Good. Shoulder is on and off. At one point the pain was almost unbearable. Full ROM, even strength in the joint... just odd discomfort. Will keep an eye on it.
• Sleep: Good. 8 hours.
• Nutrition: Great. Zero grains/sugar in 3 days.
• Notes: Very conservative lifts today; just seeing what was possible with the injury. I didn't feel like this was too much. My shoulder kept up with the snatch balances quite well.

Climb, tabata

15:00

45 minutes of muscle activation therapy to assess shoulder

60 minute treadmill climb
15% elevation for distance: 3.25 mi

rest 2 minutes

tabata tredmill intervals
12.5% elevation @ 7.5 MPH (8.0 for 8th set)

Daily report

• Body: Great, except shoulder. Very uncomfortable, but still have full ROM. I am praying that this is not something I'll need surgery on. I'm heading in for a referral to the orthopedic doctor tomorrow, I'm planning on having an MRI.
• Sleep: Good.
• Nutrition: All day fast.
• Notes: Good workout to get moving again. Played around with a barbell after the run. I can do all pressing movements with little pain, its just very uncomfortable. Weird, I know.. but I think this means that I injured the cartilage (labrum), instead of the muscle. Focus for the week: nutrition and recovery.

Swimming, tabata

19:00


Swim 1000 m
alt. front crawl and combat side stroke per 50

Tabata squats
20, 20, 21, 20, 20, 21, 23

10 minutes stretching

Daily report

• Body: Shoulder very painful. May need to seek an orthopod's assistance with this one.
• Sleep: Okay.
• Nutrition: Poor.
• Notes: Would have swam longer but my shoulder started aching. Was okay for first 500, but right armed strokes became painful every subsequent 50. Good Tabata.

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%.

Tuesday double

08:30
part 1:
A. Power Clean @ 13X1; 2,2,2,2; rest 4 min
B. Power Clean x 1/Thruster x 1; rest 4 min x 5 - 90%
C. KBS - 21 unbroken - 2pd/1.5pd; rest 90 sec x 3

For loads:
A. 195, 205, 225, 225
B. 185, 195, 195, 195, 195
C. unbroken ~40 sec sets

rest

16:30
part 2:
4 sets @ 95%:
10 fast thrusters - 95#/65#
10 faster CTB chin ups
10 fastest burpees
rest walk 4:30
+
4 sets:
Row 30 sec @ 95%
walk rest 4:30
+
4 sets:
25 unbroken sit ups
rest 1 min

~1:05 for all 4 sets, not sure for rowing pace. Strong sit-ups, unbroken.

Daily report

• Body: A little sore. Shoulder pain went away.
• Sleep: Short. 7 hours. Slow to wake.
• Nutrition: Good. Cooked a pretty good chicken dish tonight.
• Notes: Strong double today. Tweaked my power clean form by staying tighter from start through 2nd pull; at bottom position I tighten my shoulders and pull them back. Much, much stronger than before.

Monday active rest

21:00

Treadmill climb
15% elevation -- 60 minutes
3.45 miles

Daily report

• Body: Very sore legs. Also, I have an odd pain in my right arm. This is either from rowing yesterday or I slept on it wrong, but external rotation is difficult and slightly painful. Nothing major, but might affect chin ups and rowing tomorrow.
• Sleep: Enough. Short nap ~4pm
• Nutrition: Very good until dinner. Went out for indian food. Tasty, but fried and quite starchy.
• Notes: Good rest day. Did this one late to work off dinner. Going out of town Wednesday night through Friday; may miss a session.
• Cool link of the day: http://high-fat-nutrition.blogspot.com/2011/02/peter-eats-vegetables.html

Sunday late night rowing (pt 2)

22:00

part 2:

Row 3 min @ 90%

Row 3 min @ 50% x 2

+

Row 2 min @ 90%

Row 2 min @ 50% x 4

+

Row 1 min @ 90%

Row 1 min @ 50% x 6

(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)

For pace: 1:42 per 500m +/- 8 sec

For distance: 10,008 m

Daily report

• Body: Sore.
• Sleep: More tired throughout day.
• Nutrition: Fair. More starch/sugar than needed.
• Notes: This one was tough. Got to use the school's nice rowers, which was nice. Quite difficult to keep a 90% pace for 3 minutes; it was a grind. Felt good after though, especially breaking into 5 digits for distance. Fun Sunday. 

Sunday speed work (pt 1)

 10:35

10 sets:
deadlift x 2 (60% max -- 245#)
rest 30 sec
clapping push up x 8 (slow negative, explode off ground)
rest 30 sec

GH raises -- 8 x 4

FLR -- 300 seconds AFAP
for time: 9:34

double unders
AMRAP 30 sec; rest 90 sec x 6

For reps: 52, 57, 63, 58, 56, 67

Daily report

• Body: Quite sore/stiff posterior chain. Better after training.
• Sleep: Good. Well rested. 8 hours.
• Nutrition: Fine. No alcohol last night. Small portion of starch (potatoes/pasta) at breakfast.
• Notes: Good Sunday morning WOD. Focused for entire bout; got through this one pretty quick.
• Cool link of the day: Quite interesting paleo site I've been poking around lately. I am fascinated by this sort of science: The 10,000 Year Explosion

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:

Saturday testing

02:30

Warmup (Dynamic swings, jumprope, lunges/squats, burgner)

3 rounds for time:

6 power snatch - 135#

15 CTB chin ups

24 wall balls - 20# 10ft

8:27

Daily report

• Body: Very sore. Especially posterior chain i.e. calves, hammies, glutes.
• Sleep: Enough.
• Nutrition: Some sugar/starch at breakfast. So/so. Fitday.
• Notes: Poor effort on this one. Chin ups were broken much more than needed; the bar at the girl's campus is horrible. Better platforms, weights, and barbells but much, much worse chin up bar. No knurling or support. Pwr snatches/wall balls were fine.
• Cool link of the day: An interesting article -- Army of Fake Social Media Friends to Promote Propaganda

Rest day

No activity.

Daily report

• Body: Sore. Especially legs.
• Sleep: Enough. 8 hours.
• Nutrition: Good. Some carbs, but low. Fitday.
• Notes: Much needed.
• Cool link of the day: I Love Charts

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. 

Wednesday night chipper

20:30

for time:

50 HSPU

100 pistols

150 sit ups

200 double unders

22:28

Daily report:

• Body: Great.
• Sleep: Enough.
• Nutrition: Great: Fitday.



Dinner tonight: Chicken wing stir fryed in coconut oil. Mixed my own spice of Turmeric, Cumin, Chili powder, and a dash of cinnamon. Came out quite good. Sauteed jalapenos onions and garlic was a good base. Unsweetened coconut flakes for garnish.

• Notes: HSPU were slow @ a bit over 5 minutes. Pistols were around 5, situps took 9, DU's should have been smother, but they took about 3 minutes. Might try greasing the groove with my HSPU; sets of 3 in the morning and in the evening until 3 can't be done full ROM.
• Cool link of the day: The most recent Dietary Guidelines for Americans was released a few days ago by the USDA. Aside from some disagreements I have over minutiae, I think it provides good recommendations for healthful lifestyle. The real issue is getting people to follow it. (via Shane's Training)

Tuesday part 2

  21:05

4 sets:

15 KBS - 2/1.5 pd

Row 200 m @ 95%

rest 5 min actively after each set of 15 KBS and row 200

+

4 sets:

15 Burpees

Row 200 m @ 95%

rest 5 min actively after each set of burpees and 200 m row

+

4 sets:

15 CTB chin ups

Row 200 m @ 95%

rest 5 min actively after each set of 15 chin ups and 200 m row

For time: Did not record each round. Each set ~1:30 +/- 20 seconds. Total time: 01:16:05

Note: Ergometer is broken on rower; subbed 30 strokes @ 95% effort

Daily report

• Body: Sore. 10 minute ice bath post workout.
• Sleep: Good: 
• Nutrition: Good: FitDay. Most food I've eaten in a few days. Mostly protein/fat, but will try and cut down for rest of week.
• Notes: This one was long. KBS were solid. Burpees felt very strong. CTB chin ups were not all 15 for each set. Did as many CTB as I could, then remainder were regular. Hard to judge rowing without an Ergometer, but it was better than not having one... I guess. Overall, long and brutal workout... I'm going to bed.
• Cool link of the day: Chicken Salad via Crossfit Journal... I'm gonna have to give this one a try.

Tuesday part 1 - oly practice

09:00

Warmup (dynamic swings, squat, sampson, shadow boxing)

part 1:

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

B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min

C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec

D. GH situps - 20 x 3; rest 2 min

For loads: 

A.  155, 185, 205

B. 185, 185, 195

C. 185, 185, 205, 205, 215, 215, 225, 225 (two singles)

D. ~40 seconds/set

Daily report

• Body: Quite sore.
• Sleep: Well rested.
• Nutrition: Great.
• Notes: Power cleans felt good. Morning workout was on an empty stomach; felt a little lightheaded on the jerks. Last double clean was difficult; didn't hit the sweet spot on my first attempt and lost it. Overall, good session.

Monday active rest

12:00

60 minute climb
15% elevation for distance
3.26 miles

Daily report

• Body: A bit stiff.
• Sleep: Okay. Not much but still felt rested.
• Nutrition: Good.
• Notes: Sore legs made this one tough. Hung in there between 3.0 and 3.5 MPH. Good Monday recovery.
• Cool link of the day:
  Malaysian cyclist Azizulhasni Awang is recovering in hospital after a 9-inch splinter went through his lower left leg after crashing his track bike at the cycling world cup in Manchester, England. But he still managed to finish the race in bronze medal position after remounting his bike and staggering over the finish line.

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]

Sunday pt 1

  13:15

part 1:

20 sets:

1 min skipping easy

1 min (30 sec R bridge/30 sec L bridge)

1 min - 6 point burpees

Daily report

• Body: Good.
• Sleep: Good.
• Nutrition: Good. Made curry chicken wings last night and beef/broccoli stir fry.
• Notes: I first thought 60 minutes was going to be ridiculous for this, but I was focused the entire bout. Averaged around 7 burpees/round. Focused on explosion from bottom of pushup. Last 3 rounds I did 9.
• Cool link of the day:
  Bikram yoga, popularized in the USA by Bikram Choudhury, is criticized for being overly sexual and as subverting the traditional aims of yoga. The bacchanalian atmosphere at the training clinics held by Choudhury seem to confirm this view.

Saturday benchmark

13:20

Warmup (Dynamic arm/leg swings, squat/lunge stretch, jump rope)

3 rounds for time of:
15 deadlifts 185#
15 ring dips
20 box jumps 24"

6:57

Daily report

• Body: Good. Forearms still tight.
• Sleep: Okay. A bit short.
• Nutrition: Fitday Journal. Good so far.
• Notes: First set of deadlifts were awesome. Fluid, strong pulls. After ring dips and box jumps, they were much tougher though. Took some unneeded breath between box jumps and deadlifts. Could have been sub 6.
• Cool link of the day: Why fasting is OK.

Friday active rest

17:10

60 minute treadmill climb
3.26 miles @ 15% elevation

Daily report

• Body: Not terribly sore, but very stiff in forearms.
• Sleep: Very good. 9 solid hours.
• Nutrition: Fitday Report. First post in 3 years. Will try and keep this going. Good lunch, big dinner. Too much starch in dinner. I am beginning to feel more fun on small portions of food.
• Notes: More active of a rest than I anticipated, but this one felt good. Nothing to report; solid workout.
• Cool link of the day: Here's a great essay. I don't care what you eat.

Rowing

21:00

Warmup (2 minutes jump rope, dynamic arm swings)

Row 3 min @ 85%

Walk actively 3 min rest

x 8

Daily report

• Body: Fine.
• Sleep: A little nap, trying to be in bed early.
• Nutrition: Okay. Lunch was a bit big, slowed down my rowing efforts.
• Notes: Haven't rowed for awhile. Form wasn't an issue, but quite taxing to stay technically sound at 85% for 180 seconds. Ergometer was broken, so I just guessed at what 85% felt like. No wattage to report.
• Cool link of the night: Swordfighting with shadows.

Chin ups and DU's

15:30

12 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 1:30 x 6

+

Side Bridges

amsap/side x 1 attempt/side

10 rounds unbroken

85, 65, 73, 58, 65, 65

right side: 65 seconds

left side: 70 seconds

Daily report

• Body: OK. A little sore.
• Sleep: Not enough. Still tired.
• Nutrition: Okay. A little high on the fats yesterday. Grain-free all week.
• Notes: Solid. Tired on the last few sets of chin-ups but they were still strong. DU's were good, but could have been better. Still toying with rope length.. no happy medium yet. Side bridges were mentally tough; physically probably could have been 80 seconds both sides.
• Cool link of the day: The Most Illegal Thing I've Seen in the History of Wrestling!

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.

wednesday part 1

09:30

part 1:

as many rounds in 12 minutes:

12 wall balls - 20# to 10ft

12 back extensions

12 double unders

For rounds: 9

Daily report

• Body: Sore. Should have just done powercleans yesterday instead of the full clean/jerks.
• Sleep: Very good. 7 solid hours.
• Nutrition: Good. Made stir fry and eggs last night.
• Notes: Good met con, but could have upped the tempo a bit. Legs were fried, but loosened up a bit after the warmup. Wall balls, easy. Back ext, easy. DU's, surprisingly difficult. I got a new rope and I'm not quite used to it yet. I need to play around with the length of it a bit, I think. Spins nice, but too long. Will be running later tonight.
• Cool link of the morning: Mike Wilson, 99 foot rope swing and quadruple backflip.

Tuesdays double

08:30
part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

For loads:
A. 185, 185, 185
B. 195, 205, 225
C. 95, 105, 135, 145

For times:
D1: 10 minutes
D2: 3 minutes

17:30
part 2:

4 touch and go heavy clean and jerk

10 burpees AFAP

rest 4 min x 8 sets @ 100%

For loads: 135, 155, 185, 155, 155, 155, 155, 155 (8 total sets)

Daily report:

• Body: Sore. A little sick too. Been sneezing all day.
• Sleep: Not very much.
• Nutrition: Good.
• Notes: Fun double today. Late night celebrating valentines day, was a little groggy for the first one. I'm definitely strong enough to scale up the weights, but it felt good to have 6 solid sets. 185 was very difficult on the second workout, so scaled back to 155 for the rest of the 8 sets.
• Cool link of the day: Indian Pole Gymnastics

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

Sunday afternoon active recovery

 1300

Warmup: (Dynamic arm/leg swings, jump rope, shadow boxing)

20 KBS unbroken - 1.5pd; rest 2 min x 3
+
25 TGU/arm - 16kg - slow and steady
+
FLR on rings - 300 sec total
+
GHD raises - 12 x 3; rest 90 sec

Daily report:

• Body: Fine.
• Sleep: Not much. Need more tonight. 6 hours.
• Nutrition: Cheat night last night. Should keep me honest during the week.
• Notes: Swings felt strong, probably could have done them with 2pd. TGU were mentally tough, but got through them. Both sides broken once. Did not alternate: 15, 10 for left, 15, 10 for right. Front Leaning Rest sets were 60 work/60 rest for two rounds, then 6 sets of 30 work/30 rest. GHD raises felt strong.
• Cool link of the day: An interesting study: A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours
  

Saturday chipper

 17:00

Warmup (dynamic swings, jump rope)

for time:

5 muscle ups

10 HSPU

15 clean and jerk - 155#/105#

25 wall balls - 20#/14# to 10 ft

30 burpee jumping pull ups

35 row cals

~18:30

jump to bar 8' above ground

Daily report

• Body: Sore. Quite burnt out.
• Sleep: Very poor.
• Nutrition: Poor
• Notes: Not a very good WOD. No rhythm. More broken than I care to note. This would be fun if I was running at 100% but in addition to the hard week of training I did not get a very good sleep last night nor did I eat well. Pizza at 2:30 did not help. No excuses, I'll get this one the next time around.
• Cool link of the day: Should you date an illiterate girl or should you date a girl who reads?

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

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,

Evening skill work

18:00

Warmup (dynamic swings, jump rope)

 2 muscle ups on the minute for 10 minutes

+

KB snatch - work slowly up to 1 tough set of 10 reps/arm

+

10 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 2 min x 5

 

1) Unbroken, but was not very strict about rest.

2) Worked up to 2 pood (72 pound) kettlebell; unbroken.

3) Unbroken, again not very strict rest

4) Pressed for time, did not finish this one.

Daily report

• Body: Sore i.e. exhausted.
• Sleep: Attempted nap; didn't happen. Will hit bed early tonight.
• Nutrition: Great.
• Notes: Good skill day. Rx'd was 4 muscle ups per minute, had to scale to 2. Still happy. Chin ups were painless. KB snatches felt strong.
• Cool link of the day: I found this article quite informing. I really like the idea of Community Supported Agriculture. Will be looking into his in the future.

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)

PM Snatch Work

17:30

Warmup (Squats, dynamic arm/leg swings, sampson, burgner)

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec

B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30

+

for time:

5 squat snatch

20 double unders

4 squat snatch

20 double unders

3 squat snatch

20 double unders

2 squat snatch

20 double unders

1 squat snatch

20 double unders

(use 60% of max snatch - full effort in this one)

For loads:

A: 135

B: 225 snatch pull

For load/time

115/4:18

Daily report 

• Body: Fine. Not as sore as expected. AM run probably helped with that.
• Sleep: No nap. Hopefully early bed.
• Nutrition: Rather large lunch and dinner. Was quite hungry today. Stayed pretty healthy; some breads.
• Notes: Good snatch work today. First time doing snatch pulls... couldn't really figure them out. And probably should have gone a little lighter on the muscle snatches to start. 135 was a bit heavy, even though I'm strong enough for more weight. Confusing, I know.. but I should have started lighter and worked to heavier. Metcon was great, one of my favorites.
• Cool link of the day: Here is a pretty interesting Atlantic article about the Secret Service. Very cool stuff, I'd be eager to have an experience like like this myself. 

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.

Afternoon double OPT

16:45

Warmup (Dynamic swings, lunges, jump rope, burgner)

A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec

(speed off floor is goal)

B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec

(moderate effort - explode off chest)

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

(tough efforts - explode off chest)

D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5

(1 muscle up INTO 5 ring dips per set)

For load:

A. 245

B. 155, 155, 185

C. 185, 185, 185

5 sets @ 85-90%:

15 KBS - 1.5pd/1pd

15 GHD sit ups

15 burpees

30 double unders

walk rest 2.5 min actively

(make last set raise closer to 97-100%)

For time: ~28 min total - ~13 min rest = 15 min / 5 rounds = ~3 min/round

Daily report

• Body: Fine. Will be sore tm.
• Sleep: 30 min nap @ 15:30
• Nutrition: Good.
• Notes: Good upper body WOD. DL's felt strong. Muscle-up dips could have been cleaner. Difficult to do these in a rack. Metcon was fun, wish I had more gas for the burpees. 3 min/round is not a very good score. I think I was actually faster than this, but did not stop watch between bouts. Will time closer next time.
• Cool link of the night: Fat kids have messed up sleep patterns.

Morning Hero WOD

08:00

Warmup (Bar setup, dynamic swings, deep lunges, sampson)

"Holbrook"
10 rounds for time of:
115 pound Thrusters, 5 reps
10 pullups
100 meter Sprint
Rest 1 minute (walk 100 meters)

Completed in 30 minutes, every round done on the third minute.

Daily report

• Body: Legs surprisingly sore.
• Sleep: Not enough. 5 hours.
• Nutrition: Good.
• Notes: Felt very strong on this WOD. Worked out to sprinting 100, walking 100, and resting 20 seconds before starting next round. I'm pretty sure my rounds came in at under 1:30, so I was resting a little longer than a minute, but decided to keep going on the third minute to keep things manageable. Overall, awesome WOD. Will be more stingy on the watch next time.
• Cool link of the day: Here are a couple of videos of what the fascial structures of the body look like. These are taken from a video by Dr. Jean Claude Guimberteau, a plastic and hand surgeon, of live tissue, that is a from a real live person not a cadaver, and really show the interconnected nature of the body.

Short Superbowl Metcon

19:30

Warmup (Dynamic Swings)

100 burpees
10:46

100 lunges
~5:00 (timer stopped early)

100 squats
3:29

Daily report

• Body: Fine.
• Sleep: Good. Slept in, very well rested.
• Nutrition: Poor. Lots of Superbowl munchies and girl scout cookies.
• Notes: Just a quick one in my dorm. Hoping to mimic last week's training/nutrition.
• Cool link of the day: Guy sitting on the handlebars of a Pennyfarthing, coasting down a hill. heh.

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 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 swimming (active rest)

20:00

Warm-up (2 routes of rock climbing, dynamic arm/leg swings)

00:00 - 05:00
Combat side stroke
05:00 - 13:45
Front crawl - 500 m @ 85%
15:00 - 23:20
Front crawl - 500 m @ 95%
25:00 - 30:00
Combat side stroke

Dry sauna/stretching -- 15 min

Daily report

• Body: Fine. Woke up with very sore shoulders, got better as day went on.
• Sleep: Well rested.
• Nutrition: Good.
• Notes: Had a fun time rock climbing before this workout. First time doing the combat side stroke.. it's quite an easy stroke once you get the rhythm down. I am going to work on this one more. Will probably warm up with it next time I get in the pool.
• Cool link of the day: I follow Mark Sisson's blog quite closely. I found his latest article quite interesting. A Day in the Life of Mark Sission

Evening snatch work, hspu

20:00



Warmup (dynamic swings, sampson, jumprope)

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using ass)

For loads:
A. 135, 155, 155
B. 155, 155, 155, 155, 155

Daily report

• Body: Very sore. Snatch grip push press really killed my shoulders. More so than the hspu, surprisingly.
• Sleep: Good. Going to bed early tonight.
• Nutrition: Great.
• Notes: This one was tough. Especially back extensions at the end.  Not much to report other than the difficulty of each set of barbell work because of having to start at the ground. Really wish they had a rack.
• Cool link of the day: Kevin Kelly, writer and founding executive editor of Wired magazine, made the bold statement: "I say there is no species of technology that have ever gone globally extinct on this planet." The challenge was laid, including a search through the agricultural tools section of an 1895 Montgomery Ward & Co. Catalogue. Every item listed in that section was still made, somewhere in the world (and found online, to boot). Additional challengers were found, from the 8-Track (still being made [previously]), anvils (plenty), astrolabes (pick one [listed under Astrolabe Reproductions]). Button hooks? Check. Shoe X-Ray Machine? Probably extinct (via). 

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...

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."

Morning snatch, speed work

08:15

Warmup (Dynamic swings, sampson, jump rope, burgner)

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

For loads: A. 245 B. 135, 155, 155, 165 (F), 155, 155 C. 105
For rounds: D. 13 +8

Daily report

• Body: Sore. Kink in neck after hang power cleans. Has really been bothering me. Hands tore pretty bad on these, also.
• Sleep: Okay. 6 hours.
• Nutrition: Good.
• Coaching notes: DL's didn't feel as quick as they should have. Maybe should have stuck with 225. Hang Power Snatches were never comfortable, but got the weight up. Need to focus on pulling to pockets through second pull and being more aggressive in the third. Continuous Power Snatches felt excellent, these were very good sets.
• Notes: Good morning WOD, other than my hands being torn. Burpees were rough, I was feeling good around 12, but 13 and 14 really kicked my butt. Good place to start; I'm going to be coming back to this one for sure.
• Cool link of the day: Strength is Happiness

Afternoon KB swings, GH situps, double unders

16:45

Warmup (arm swings, quick sampson/lunges/kicks)

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken
13:26

Daily report

• Body: Good. Stretching warmup felt strong
• Sleep: Very short 20 minute nap. Well rested.
• Nutrition: Very good.
• Notes: Fast wod, but could have been faster. Took some rest in between sets to ensure unbroken-ness. Had to do a few double under sets over again anyway. Good day of training.
• Cool link of the day: Everything you know about fitness is a lie. Hahaha. Daniel Duane is known for stirring up the pot with articles like these. I just laugh.

Morning Close-grip bench press, Pull-ups

08:30

Warmup (arm swings, sampson, squat, deep lunges)

From OPT:
A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min

For loads: 135, 165, 185, 155, 175, 215

Daily report

• Body: Good. A little sore in legs. Stretching was rough this morning; very sore knees.
• Sleep: Short, but well-rested. 6 hours.
• Nutrition: Great, so far.
• Notes: Can't remember the last time I bench pressed, especially close-grip. These felt strong though, especially 215. The chin-ups were not chest to bar, but I they were powerful reps and  still well over my chin. Could not go all 6 unbroken. Every other set I broke a little. I don't have exact break ups, but 1, 3, and 5 were my only rounds unbroken. Walked 200 m between sets.
• Cool link of the day: The best workout ever... well, actually this one's up there too.

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.

Morning Metcon

08:00

Warmup (800m run, arm swings, squats, sampson)

3 rounds for time of:
12 pull-ups
75 squats
12 push-ups
run 200 m (60# sandbag)

21:21

Daily report

• Body:Very, very sore in shoulders this morning.
• Sleep: A bit short. 6.5 hours.
• Nutrition: So-so.
• Notes: Was planning on doing some clean work/front squats to continue OPT programming this morning but I was so dead I opted for something a little less intense. Wasn't a bad workout though, I kept a good pace and 20 minutes was perfect duration. If my hands weren't so torn up I probably would have done 20 pull-ups per round instead of 12.

Muscleups and Turkish Get-ups

17:30

Warm-up (Arm swings, jump rope, Sampson)

Part 2 from OPT:

3 muscle ups; rest as needed x 12
+
100 TGU - 1pd - not for time
+
240 sec front leaning rest

 (Only got to 5 complete rounds of muscle ups. Then got 4 singles)

Daily report

• Body: Great.
• Sleep: Hopefully to bed at a good hour tonight.
• Nutrition: Very good. Just made a killer omlette with peppers, onions, jalapenos, and little chunks of rump roast left over from last night's stir fry.
• Notes: Gave the muscle ups all I had. Give me a couple of weeks of working on these and I should be able to complete all 12 rounds.
• Cool link of the day: Chicago street drummers. Sweet.

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.
  

Jerk, HSPU, KB Snatch

14:00

Warmup (arm swings, jumprope, sampson)

1RM Jerk
185, 225, 245, 255 (F)

50 HSPU for time:
10:57

As many reps as possible in 10 minutes:
Kettlebell Snatch (1.5 pood)
211 reps

Daily report

• Body: Sore.
• Sleep: Okay.
• Nutrition: Pretty poor yesterday, better today.
• Notes: Felt pretty burnt out today. Not a good day at all for a 1RM jerk. 255 should have been a middle set for that, and it didn't go anywhere. Very slow out of the dip/drive.. HSPU were okay, but lacking a bit in ROM. 10:57 would be a good time if they were better reps. For the KB snatch, I was happy with that performance. A goal of mine is to hit 300.

Rest day

Very sore today. Just going to rest and recover. Going to try to drink lots of water.

Snatch work, Deadlifts, Muscleups, Pistols, HSPU

16:00

Warmup (Arm circles, jump rope)

3 rounds for time:

8 Snatch (95#)
2 Muscle-ups, 6 Ring dips
8 Box jumps (24")

For time: 12:30

Started this one but didn't finish. I was in the woman's fitness center where girls have priority from 4:30 to 6. Had to give up the platform.

10 Deadlifts (225#)
1 KBS (70# DB)
10 Box jumps (24")
1 Burpee

....

(Halfway)

5 DL
5 KBS
5 BJ
5 Burpee

For time: ~15:00

25 Double-unders
20 Pistols (Alt. legs)
20 Double-unders
16 Pistols
15 Double-unders
12 Pistols
10 Double unders
8 Pistols
5 DU
4 Pistols

15 Handstand Pushups

Daily report

• Body: Sore.
• Sleep: Okay. 7 hours.
• Nutrition: Good.
• Notes: All over the place today. Overall, a good workout though. Snatches felt very strong, will probably go for a 1RM this week.
• Cool link of the day : Quantitative Easing

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

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?

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.

GHD Situps, Push Jerk

08:00

Warmup (Stretching, arm circles)

5 rounds for time of:
20 GHD Situps
5 Push jerks (155#)

For time: 17:52

Daily report:

• Body: Very sore.
• Sleep: 6 hours. Still tired.
• Nutrition: Good.
• Notes: Rough workout today. Started with 185 on the jerks, which would be okay if I wasn't torn up from yesterday. May go in for a strength WOD in the evening, but I'm not sure.
• Cool link of the day: Do we really need three round meals a day?

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.

Morning Workout

08:30

Warmup (jump roping, arm swings, stretching)


Three rounds for time of:
 4 Muscle-ups
30 Wallball shots, 16 pound ball
 8 Handstand push-ups
135 pound Power clean, 15 reps

For time: ~25 minutes

Tabata intervals --

KB Swings (2 pood)
For reps: 10, 9, 8, 8, 8, 8, 8, 8

Note: Tabata = 8 rounds: 20 seconds of work followed by 10 seconds of rest = 4 minutes

Daily report

• Body: Calves a little sore from running yesterday. Overall, good.
• Sleep: Good. 8 hours.
• Nutrition: Excellent, so far.
• Notes: Nice to be back. Will probably post again later... going back into the gym for some strength training later. First WOD was from a couple days back on CF mainsite. Had to scale the muscleups, handstand pushups, and weight of the wallball a bit. It was a good one, not much rest except with the muscleups. Kept a solid pace. For the tabata, I should be able to score 10 for the entire 4 minutes but I was gassed after the first bout.
• Supplements: Vitamin D (4000 UI), Fish oil (3 caps)
• Cool link of the day: Robb Wolf had an interesting post on this blog the other day. In it he speaks about how to go about making a weeks worth of meals at the beginning of the week, as opposed to before you eat. Good read, but I can't see this approach being feasible for a college student.

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.

Off I go...

I leave to Chicago tomorrow morning. Have not trained in a few days, sickness really wore me down.

Swimming

17:00

600 yrd warmup

3 repeats of:

25 yrds
rest time of 25
50 yrds
rest time of 50
100 yrds
rest time of 100

Daily report

• Body: No soreness.
• Sleep: Very little.
• Nutrition: Okay.
• Notes: Need to get back into a routine.

Rest

No training today. Will probably train tomorrow. Stomach is still in a knot.

Swimming

17:00

Warmup (600 yrds, 200 yrds streamline kick on back)

4 x 5 min intervals w/ 3 min recovery between rounds.

For distance: 300, 300, 350, 300

Daily report

• Body: Legs better, but still sore.
• Sleep: Good.
• Nutrition: Zero appetite. Some good food later in evening.
• Notes: Streamlined kicks were fun. Some good cues from latest cf journal video. Got this workout from Crossfit Endurance. Was pretty tough, especially last two rounds. Room for improvement, I should be able to hold 400's for all 4 rounds.
• Cool link of the day: Olympic lifting and track notes.

Sick

Still sick today. Will post update more tomorrow.