no training

Came home today... long 7 hour drive. Hoping to get after some WOD's this week.

Daily report

• Body: Sore. 1-10; 7
• Sleep: 8 hours.
• Nutrition: No grains/sugar day 2, success. Fitday
• Notes: Filthy Fifty at Crossfit St. Paul tomorrow.

more swings

AMPAP -- 6 hour shift @ work
(as many pyramids as possible)

10-9-8-...3-2-1
2 pood KB swings AFAP

For rounds: 6

Daily report:

• Body: Lower back is a little sore. Weird pain in left hand, makes handstands very difficult.
• Sleep: Good.
• Nutrition: Fitday Log Stayed paleo today. Intermittent fast until 7. I will be home in a few days and at home I will be getting back to three square meals with the last meal before 7pm.
• Staples (protein, carb, fat)
• Salmon, talapia, walleye, shellfish i.e. less poultry/red meat
• Green vegetables i.e. spinatch, kale, peppers, broccoli, green beans
• Avocado, coconut oil, as little as possible almonds/cashews/peanuts for at least first 2 weeks.
• Notes: All 6 rounds were difficult and it was awkward returning to work after a pyramid. I broke a pretty heavy sweat around reps 5-4, and each pyramid was done as fast as possible. Total reps: 330
• Link of the day: My boy Z started a training blog. We'll be trading WOD's in the near future, I'm sure. http://zleegoose.blogspot.com/
• Read of the day: Shipping out -- David Foster Wallace It has been a long time since I have read something so pleasurable. I aspire to one day be able to construct a work like this. What is so amazing about DFW is that he can write like this on so many different topics. Sure, an essay about a cruise ship is on the serface quite a drab topic... somehow DFW manages to extract some seriously deep insight out of his experience. I feel like I could write several pages about my love of this work, but I'll just say that I will surely be reading this one again. I highly recommend it to serve as a hallmark example of inventive and exuberant writing style.

Paleo starts tomorrow

So my bro Z is starting paleo tomorrow so I thought it might be a good idea to start being strict myself. Commence paleo, including detailed log of food intake.

As for training, I haven't been hitting it particularly hard. Every so often I knock out 200-300 2 pood kettlebell swings but that is all. This week I might shoot for 5000 swings in one week, but that may be overkill.

Sleep has been good. Nutrition has been okay. It is tough being away from home trying to set good habits. Here's one workout I did a few days ago that left me quite sore. It adds up to 500 total reps.

"Ejection Seat" (play on OPT's flight simulator i.e. same workout but with double-unders)

5-10-15...40-45-50-45-40...15-10-5
Air Squats
As fast as possible. Each set is separate from the next. Each set must be unbroken.

Death by Pistols

21-18-15-12-9-6-3
R-leg pistols
L-leg pistols
KBS (2 pood)

Daily report

• Body: Sore and sunburnt.
• Sleep: 7 hours.
• Nutrition: Good
• Notes: Left leg is very much stronger than the right. KBS were low-ish reps, but very explosive. Good complement to yesterday's WOD.

Kettlebell WOD

1-2-3 ... 8-9-10-9-8 ... 3-2-1
Right hand KB snatch (2 pood)
Left hand KB snatch (2 pood)
Burpees

Daily report

• Body: Sore. Upper/lower back.
• Sleep: Good.
• Nutrition: Most of today was a fast. Gramma's birthday dinner was a bit of a splurge, but after this WOD it felt earned.
• Notes: Tough. Completely unbroken but this one really tested me. Blaire Morrison (CF games competitor and HQ staff) posted an awesome video about the KB snatch that I think is worth sharing. It really helped with my form, and the pain I felt in the area below my wrist after doing snatches is not an issue anymore.

• 
  

  via Blaire Morrison: This morning’s session was all about skill. Kettlebell snatches are a great movement that I’ve needed to address technically for awhile, and thanks to my friend Zvi in Israel I now have. Using a YouTube tutorial he sent me awhile back I’ve completely adjusted and improved this movement. The weight feels lighter, smoother, and, most importantly, I’m not banging the shit out of my wrists anymore. If you want to check it out, go here:

  
  

Training

It's been awhile since my last post -- I have not been at a computer for quite a long time. Here are some workouts I have completed in the past week. Diet has been on and off, but training has kept up surprisingly well with only a jump rope and 3 kettlebells.

(misc last week wods)

Test:
AMRAP 1 pood kettlebell swings
For reps: 444

5 sets (AFAP)
20 KBS (2 pood)

5 rounds:
4 handstand pushups
8 KBS (2 pood)
12 pistols (alternating)

3 rounds:
20 goblet squats (2 pood)

3 rounds:
30 KBS (2 pood)
800m run

(7/8/11)
5-10-15-20-25-30-35-40-45-50
KBS (1.5 pood)

(7/9/11)
5/10/15/20/25/30/25/20/15/10/5
KBS (2 pood)

(7/10/11)
3 rounds
Lunge 200m
Sprint 200m
60 KBS (2 pood)

Weekly report:
Body: Sore, especially upper back after KBS with 2 pood.
Sleep: Could be better.
Nutrition: On/off. Began food log yesterday.
Notes: Good workouts. Before each WOD I have been warming up with 3-5 minutes of juggling with 1 pood and 1.5 pood kb. The first time juggling I began wondering how many swings I could get with the 1 pood... I never thought I could swing for over 5 minutes straight. I stopped at 444 but I know I could get at least 500. I enjoy kettlebell workouts. I plan to throw in more burpees and HSPU this week than I have been since the start of this trip.
Favorite author: David Foster Wallace. I am obsessed with his work right now.

kettlebell w/o

I'm up north for at least a couple weeks helping out with the family business. I brought my kettlebells, a jumprope, and rings so I should be able to crank out a wod or two every few days. Just a quick one today:

3 rounds:
30 KBS (2 pood)
As fast as possible
1 min rest

Daily report

• Body: Fine. Funny story; so last night I was lighting the grill to throw on a few t-bones and the damn match wouldn't spark the gas to get 'er goin. Of course if it doesn't light with the grill closed, it will probably start with the grill open, right? Wrong. Very wrong. The second I opened the grill with a lit match in my hand the gas erupted and I cinged all of the hair off of my right side. Arms, facial hair, eyelashes, and a bit of my buzz cut. Very embarassed, but okay. FML.. propane grills suck anyways. Next time sticking to charcoal.
• Sleep: Enough.
• Nutrition: Pledging this week to stay clean.
• Notes: Solid workout. Last set very challenging, but unbroken. 1 minute rest felt short.
• Oh, and by the way. Finalized my trip to the games. YEEAA BOOIII
• Good books:
• Infinite Jest by David Foster Wallace -- Just finished this book on Thursday of last week. It has been a goal of mine to read this book for awhile now, and I am very glad that I plowed through it in only one month. It was a fairly long read, coming in at close to 1200 pages. That said, it kept my interest throughout the entire read. DFW 'gets it', I'm not sure how else to put it... he has a gift for witty humor and precise description unlike any author I've read before. I learned a ton reading this book, but it is difficult for me to recommend it -- this isn't a book you can just pick up and casually read. The premise of the book is best understood by learning about the title... "Infinite Jest" is a line from Hamlet (Act V, Scn 1) where Hamlet is holding the skull of Yorick, a jester. He says "Alas, Poor Yorick. I knew him, Horatio. A fellow of infinite jest, of most excellent fancy. He hath borne me on his back a thousand times and now how abhorred in my imagination it is!" Yorick lived his life a a jester... worshiping vanity and escape. He lived for nothing, and now is nothing... Hamlet will end up like him no matter what, but what will his legacy be? Interestingly, "Infinite Jest" is also the title of a "cartrige" or video in the novel known as "the entertainment" which is rumored to be so compelling upon watching it that after its viewing, the person watching gives up all else in order to watch the film. It is difficult for me to sum up the book, as I can tell from how long this rambling is going.. but in short, the book covers everything. I have also recently picked up a set of DFW's essays which were fantastic (Consider the Lobser.) David Foster Wallace is for the moment my favorite author and I plan to go through as much of his work as possible before the summer is out.
• On Intelligence by Jeff Hawkins -- I read this at the very end of the school year, and I consider it one of the most interesting discussions of the human thought process I have ever read. I really enjoy books like this because I find it very facinating how mysterious the human brain is... there is nothing quite like it in the universe. Yet, as powerful as it is, it cannot figure out itself. Anyways, the main premise of the book is to compare artificial intelligence to human intelligence. What it boils down to is that even the best artificial intelligence boils down to the same three components: A processor, rules, and memory. An interesting thought experiment brought up in the book is to imagine someone sitting in an empty room, with only a tiny slit in one of the walls. Through this slit comes a reading test, i.e. several books of chinese, a sheet of rules (in English) for the chinese and a sheet to record answers. Given enough time, the English speaking person would be able to manipulate the chinese characters and get correct answers. What this demonstrates is that computers may be able to converse in 'human' language, no matter what they cannot 'understand' human language. Looking deeper into what it means for a human to 'understand,' Hawkins demonstrates that what sets us apart is the ability to predict. For example, when a person hears a certain series of notes in a song, we are always in our minds completing the different musical phrases. Also, when conversing with others, we are always seeking to complete other people's sentances in our heads. A well told joke has a punchline that was not predicted, evoking a breaking of tension or 'laughter.' Lastly, think of if you were to come into your room and the door handle was shifter only two inches higher than it usually was. Immediately, you would know that something was wrong. Why? Because you are always predicting your environment. These examples all showcase the fundamental difference between humans and computers; you could never program a computer to detect changes in the environment without programming every possible scenerio -- a seemigly impossibe task. Anyways, it was a great book and anyone else interested in brain books should check it out.
• Moonwalking with Einstein by Joshua Foer -- I sort of have a knack for memorizing things, so when I saw this on the bestsellers list at school I had to pick it up. This book follows Joshua through a training regime for the world memorization championships which includes events such as memorizing two decks of cards as fast as possible and being shown 300 faces and names and having to recall the names with only the faces 5 minutes later. What really stuck out to me in this read was an ancient memorization technique documented in a latin text called the Ad Herennium. The method is called the method of loci (loci=places in latin), which says that in order to memorize something, 'rerum' (things) must find their 'loci) in your mind. For example, there is a paradox known as the "Baker-Baker paradox" that was demonstrated by an experiment where 100 people were shown a person and were told that their last name was "Baker", another 100 people were shown the same person and were told that they were a baker (the occupation). Later, the experimenters asked each group to recall what they were told about the person. Overwhelmingly, the people remembered the occupation compared to the name. I used this in the last part of my latin course to memorize vocabulary... I have to say it is extremely helpful. Each word I break down into a neumonic device. I tell myself a story, and the more outrageous the better I remember. For example, one of our words was 'ingens' which means huge... my story was (pretending I am a bodybuilder) "if i keep mak"IN' GAINS" ... I'm gonna be HUGE." I dont know. Just some food for thought.
• Thank you blog, for helping me get to sleep. I'm sorry if you read through all of that, just thought I'd share some things I've been thinking about.

squats/deads metcon

Warm-up:
800 M Run
21 PVC Muscle Snatch
21 Lunges

Met con:
21 Squats (225/163)
400 M Run
21 Deadlift (225/163)
400 M Run
75 Box Jumps (24/20)

For time: 10:15

Daily report

• Body: Good.
• Sleep: Not enough.
• Nutrition: Fine.
• Notes: Nothing really. Broke up the squats after 17; really wish I could have gotten all 21 in a row. Deads were UB. Box jumps were mostly mental for me, but pushed through. Good wod.

helen

 Back squat -- heavy triple
185, 225, 245, 265, 275

-------------------------------------

"Helen"

3 rft
Run 400m
21 kbs -- 1.5 pd
12 pull ups

For time: 10:53

Daily report

• Body: Good.
• Sleep: Enough.
• Nutrition: Too many cashews. Otherwise, good. 18 hour fast today.
• Notes: Form started to slip at 265. At 275 my knees severely caved in on the 5th rep. Really need to work on that. Helen was done at about 80% effort.. didn't really put my heart into it.

couple thoughts

Haven't been training for the past few days. Work has left me quite spent... I tried to oly lift the other day at CFSP, but mentally wasn't there. Didn't get past 185 for snatch, and my 185 c&j was painfully difficult. Day off tomorrow; I am going to try to get in the gym. May go swimming later tonight.

Daily report

• Body: A little 'off'/sore... but overall okay.
• Sleep: Lots.
• Nutrition: Could be better.
• Notes: Not much training, lots of reading.
• Random Thoughts:

•  Squatting -- Straight forward or toed out?:
• This debate originates from Kelly Starrett's Mobility Wod, which has put out several compelling videos detailing why squatting with toes as straight forward as possible is a better position than toes pointing outwards. Personally, I have always accepted (and coached) that squatting with toes slightly outward is the correct position.
• I have been playing around with toes forward and while it is uncomfortable at first, I am going to practice towards making this the default position for squat and oly lifts. Starrett really is on to something -- not only can you more easily maintain a stronger arch which means a more stable relationship between the floor and the load, but when you push your knees outwards you can more effectively generate torque.
• I find it interesting that the theme of external rotation plays true for both upper and lower body limbs. The cues "Active Shoulders" and "armpits forward" put the shoulder into external rotation. This is analogous to "knees out" and "spread the floor" for your hips.

 

• HSPU support -- Kick up or face the wall?
• Another debate that has struck some interest at CFSP is whether to kick up into a HSPU wall-support or to face the wall. Again, I have always been taught that the easiest way to get into a HSPU position is to kick up onto the wall. What Carl Paoli says is that while this may be quick and easy, it is not the best way to perform if one is seeking progression into an unassisted HSPU.
• I have played around with this one as well, and it is still much easier to kick up against the wall and knock them out. While this may be effective for a met con, this is not effective for building up to a freestanding HSPU. I am going to begin practicing wall-facing support and see if I can't knock one out before the end of the summer.

CFJ - Fixing the Hand Stand Push Up with Carl Paoli with Jason Khalipa from Mike Jackson on Vimeo.
 

•  Fuck Spongebob Squarepants
• An eccentric argument, sure, but I am convinced that one of, if not the worst problems with childhood obesity is exposure to mass media. To understand this, one must have a change of prospective... not looking into these programming networks, rather outwards to the audience. How does Nickelodeon and the Disney channel see the American youth? As far as I can tell, they see them as nothing more than a dollar sign to feed their wide wallets and those of their investors.
• For example, Spongebob Squarepants has grown itself into an $8 billion franchise. With that kind of money on the line, they are not just in this for the laughs -- they're in it to make a killing. One thing that I have noticed in watching several episodes is that the show plays into the one of the most fundamental phenomenons in the universe; tension and resolution. Why does a person find enjoyment in music? Tension and resolution. Laughter? Tension and resolution. Sex? Tension and resolution. What happens several times in each episode is tension of some sort building around Spongebob.... often times tied with bodily functions such as being taken over by a gigantic fungus. This creates discomfort and stimulus in children watching, almost to the point of scratching and gnawing on fingers. Once at it's peak, the tension is broken............ how? With product.  a krabby patty,"Kelp" cereal, ice cream... propagating consumption of their investor's poison.
• This evokes a DEEP and POWERFUL connection in children at a subconcious level. It is no surprise that at commercial breaks we find ads for McDonalds and Fruity Pebbles cereal. The next time a child is feeling anxious on the car ride from school, there is no question that Mom will pass the golden arches. Tantrum insues, mom gives in, tension resolved until bed time when they brush their teeth with insulin-attack inducing Spongebob toothpaste and curl up next to their Spongebob pillow to get some sleep only to wake up and eat Spongebob endorsed cereal infront of a daily dose of feedback-loop-inducing Spongebob television. Holy fuck people.
• This leaves our youth completely bereft from anything meaningful. Children's programming networks instill torpor in the mind of their audience. This is a detriment to their development. Big media wins at the cost of depressed and inattentive kids...
• I challenge you to go to your closest television and turn the station to either Nickelodeon or Disney. It doesn't matter if it is SpongeBob or iCarley or whatever... they ALL sell whatever that quality is to investors and it must be fought like the plague. What happened to the emotional appeal of quality rhetoric? Unrehearsed and creative and moving... PBS?

• Paleo or ... not paleo?
• I found this article fascinating. Don has done 14 year of paleo dieting, only to now say farewell to this lifestyle. That said, I would certainly classify the approach he has taken in lieu if of paleo dieting as still a flavor of paleo, but you can judge for yourself.

• As a result of these experiences I have abandoned “paleo” dieting as popularly conceived, and realized that all my difficulties were predicted by Chinese medical nutrition theory, which has a few thousand years head start on recent "paleo" diet theory.  I have returned to eating a whole food, high-starch, gluten-free, low-fat (≤20% energy as fat) plant-based diet with much smaller amounts of animal products, primarily fish and shellfish.   Although this accords with both traditional Chinese medical knowledge and modern Western nutrition research, it does not fit with the claim that “paleo diet” consists of a meat-dominated, low-to-moderate carbohydrate, grain-free diet. 
  

  
  

  Although I now believe that reverse engineering from presently observable human biochemistry and physiology suggests that modern humans are adapted to a high-carbohydrate, low-fat diet with relatively low or intermittent intake of animal foods (by current Western and especially "paleo diet" standards), mostly of fish and shellfish,  I doubt that my input will change the now entrenched idea that human evolutionary “paleo” diets were meat- and fat- rich and plant-food poor.   Therefore, I will not even attempt to call what I do or advocate a “paleo” or “primal” diet, although I think it appropriate to do so.  

  
  
  
  
  

CFSP Wod

Did this one after lawn service 7am-6pm

1830

6 Rounds for time:
(1 min rest between rounds)
10 DB Cleans (45/30)**
200 M Sprint
10 Pull-ups
** Subbed 2 pood KB cleans (full clean w/ flip)

For time: 17:10

Daily report

• Body: Pretty good. Soreness has finally subsided from WOD 4.
• Sleep: So/so. Could be better.
• Nutrition: Needs work. No more Culvers after work!!
• Notes: Its been awhile since I've had time for a met con. Felt solid. All pullups were butterfly

few wods this week

Each of these was after work, which was from 7am to 6pm. Traffic is pretty rough around 6 back home, so I did the 6:30 class at Crossfit St. Paul.

--------------------------------------------------------------

Monday 1830

400 M Run
Snatch Review/Prep

Snatch:
1-1-1-1-1-1-1-HS
For Load: 185 for four quality singles.

21-15-9 Reps** for time:
Right arm KB high-pulls (53/35)
Left arm KB high-pulls (53/35)
WB Shots (20/14)
** Do 5 burpees each time you transition from one movement to another for the duration of the workout. 21-5-21-5-21-5-15-5-15-5-15-5-9-5-9-5-9.

For time: I did this one twice. 7:14, 7:24

--------------------------------------------------------------

Tuesday 1830

Warm-up:
500 M Row
Muscle-up Review/Practice

Amanda
9-7-5 Reps for time:
Muscle-ups*
Snatch (135/93)**

For time: 10:40
* Did first 6 single muscle ups, the rest scaled to strict ring pull ups and deep ring dips.
** Scaled to 95#, all unbroken and fast

--------------------------------------------------------------

Wednesday 1830

5/1, 4/2, 3/3, 2/4, 1/5 Reps for time:
Clean 225#
Rope Climb

For time: 19:55

--------------------------------------------------------------

Thursday 1830

Warm-up:
20 Ring Rows
5 Lengths: Bear Crawl
20 PVC OHS

Games WOD #4
100 Pull-ups
100 KB Swings (53/35)
100 Double Unders
100 OHS (95/63)

For time: 23:10

--------------------------------------------------------------

Weekly report:

• Body: Very, very sore at the moment. Lots of squatting this week. Work was very difficult today. Games WOD 4 tore up my legs pretty bad.
• Sleep: So/so. Have to wake up each morning at 0530, and it has been difficult to go to bed at a decent hour for enough sleep. Planning to catch up here this weekend.
• Nutrition: Not too much during the day, but good at night. This week 1-10; 7. Room for improvement.
• Notes: Some good programming this week. I could not believe that today's CFSP wod was Grace (30 c&j for time, 135#). There was no way that was happening.
• Very happy with day 1's snatches. Haven't done them for awhile. Previously 185 was miss/make, but Monday I felt like 185 was child's play. Really hoping to break through 225# this summer. The day I did Amanda it was 103 degrees out; hottest day in 23 years in Minneapolis. I scaled a lot, but it was still difficult. I'd like for that to someday be 'metconnable.' 
• Rope climbs are what held this one back. 225 was heavy but manageable. For some reason my grip would not cooporate with my legs for the last two sets of climbs. Very slow reps, none touch-and-go. Need more training here.
• Games WOD 4 was awesome. The pullups were quick, less than 5 min. KB swings were broken, but little rest. 40-40-20. Double unders were harder than expected, but quick. OHS were really the sticking part of this workout. I did 6 sets of 15, one set of 10. I felt like that was the best way to break it up, but I could have rested a little less between sets.
• Music of the moment: Heard this on The Current during my morning commute. Ugly Ducking -- Slow the Flow #prettydope

long bike ride

Saturday

Bike ~80 miles
Notes: 4 breaks, lots of reading and talking. Not enough food during ride; last 15 miles there was a lot of cramping. Solid pace with tail winds for first half, facing head wind was not fun on the way back.

Daily report

• Body: Legs very sore.
• Sleep: So/so.
• Nutrition: Needs to be cleaner.
• Notes: Good ride; hope to crossfit a few times this week.

Pistols, pull-ups

Thursday 1830

Work 12 hours, outside

Warmup -- 500m row (1:40 @ 75%)

400m x 2 (sprints)
For times: 1:20, 1:24

10-8-6-4-2
R-leg pistols
L-leg pistols
strict pull-ups
For time: 8:10

Daily report

• Body: Very sore after this one, especially in shoulders.
• Sleep: So-so. Could have ben to bed earlier.
• Nutrition: Good. Not much during the day, good at night.
• Notes: Pistols felt good, pull ups were broken up.

long day

0600-1800
Lawn service work; mowing, trimming, edging

1830 @ crossfit st paul
turkish get up -- heavy single
for load: 88# i.e. The Bulldog
note: heaviest one they had. was quite easy... 108# i.e. The Beast is certainly in the wheelhouse.

Regionals WOD #3
21-15-9
315 deadlift (scaled to 245)
32" box jump
for time: 6:15
note: would have done rx'd if I didn't have another 12 hour work day. held back on intensity. ~80% effort

Daily report

• Body: Good. Still a little sore; lower back.
• Sleep: Enough.
• Nutrition: 26 hour fast broken a few hours ago with a large salad w/ walnuts and chicken breast. Pretty good, I feel great.
• Notes: Very long day today. Good workout to top it off, and it was good to gauge my heavy single for TGU -- I've never tried that before.

weekend kettlebells

Sunday 1800

50-40-30-20-10
burpees
KB snatch - 1.5 pood
For time: 29:54

Monday 1700

15 rounds:
Every minute on the minute
10 KB swings - 2 pood

Daily report:

• Body: Lower back is pretty sore. Will be regretting that Tuesday morning..
• Sleep: Good.
• Nutrition: Pretty good, could be better.
• Notes: Did both of these at home. Wish I had a pullup bar of some sort and a barbell with weight. Oh well, a great CF gym is right down the road.

new job

In addition to my internship at Crossfit St. Paul, I took a job in the city doing landscaping work. The past three days my training has been

AMRAP 12 Hours
Mow lawn
Trim lawn
Edge lawn
Blow lawn
For reps: 15-30

Daily report

• Body: Has been good. Sore after work, but sound sleep. Not overtrained.
• Sleep: Great. 10pm to 5:30am
• Nutrition: Not much during the day, larger meal at night. Has been working well.
• Notes: Will be crossfitting when I can, but money is more important at the moment.

bench press, banded deadlifts

part 1:

 

A1. Close GRip Bench Press @ 30X0; 4-5 x 5; rest 20 sec

A2. Clap Push Ups @ 10X0; amrap (-2) x 5; rest 4 min

B. Supinated Subscap Chin Ups @ 4111; 4-7 x 4; rest 3 min

(supinated grip, pull lower chest to bar and lean back as far as you can to lower for 4 sec)

C1. GH Raises @ 3010; 10 x 5; rest 30 sec

C2. GHD back ext's @ 1010; 15 x 5; rest 3 min

 

A1. 135, 155, 165, 165, 165 (all x 5)

A2. 8, 8, 6, 6, 6

B. 4 x 4 (very difficult)

C1. complete

C2. complete

 

part 2:

banded deadlift 10-10-10

225, 225, 225 (blue band)

3 rft

3 power snatch 135#

10 hspu

10 box jumps 36"

4:20

Daily report

• Body: Very sore from deadlifts.
• Sleep: Poor last night. Need to start being consistent here.
• Nutrition: So-so. Playing with IF lately.
• Notes: Didn't realize how much I trained my hamstrings until I wrote it down. No wonder they are so sore today... CGBP felt good, clapping push ups felt a little slow. First time I had done banded deadlifts. Didn't stop on the met con, and the HSPU came quickly and full ROM. Broke the third round of them into 4, 3, 3.

Rest

No training since last time. Those lunges really tore up my legs. I'm going to rest one more day and hit it hard tomorrow.

sandbag carries, lunges

 1600

Sandbag carries (100# bag)
400 m x 6
rest as needed
Note: Didn't time, but each set unbroken. "march" pace; no running. Last 50 meters was brutal.

1730

Snatch - heavy single
135, 155, 185, 205 (PR)

Walking lunges w/ 25# vest
400 m x 1
For time: 10:29

Daily report

Green beans, broccoli, 3 eggs, avacado, bacon. Mmmmmm.

• Body: Very sore in legs.
• Sleep: Bedtime too late.
• Nutrition: Fast until 2000. Good dinner:
• Notes: PR felt AWESOME. Really happy with that. I probably could have hit 215 too, but wanted to end on a good note. Walking lunges were brutal. Sandbag carries were all mental. Not too sore after that.

Snatch deadlift, GH raises, strict pull ups

A. Snatch Grip Dead Lift with straps @ 4211; 4-6 x 6; rest 4 min

B. GH Raises with bands light - 8-10 x 5; rest 90 sec

C. Strict Chin Ups - amrap in 7 min

 

A. 185 6x6

B. 10 x 6, green band

C. 34 (yuck)

Daily report

• Body: A little sore, but good.
• Nutrition: Good.
• Sleep: Enough.
• Notes: Never have used straps before; that was interesting. GH raises were tough the last 2 sets. Strict chin ups need to improve. I've been sticking to only kip chin-ups for too long.

OPT

Sunday 1630

A. Split Jerk practice - 7 min

B. Wider Grip Bench Press - 5,3,2,2,2; rest 4 min

C1. Press @ 12X4; 3-4 x 4; rest 90 sec

C2. Ring Rows @ 2112; amrap (-2) x 4; rest 90 sec

A. Worked up to single at 255

B. 185, 195, 205, 225x1 (PR), 205

C1. 115, 125, 135, 135

C2. 6-8 each set

Monday 1350

A. Snatch - heavy single

B. C&J - heavy single

C. HB back squat - heavy single

D. 3 RFT: 9 DL, 6 hang power clean, 3 split jerk, 200 m sprint

A. 195

B. 255

C. 295, 315(F)

D. 5:22

Daily report

• Body: Good. A bit sore in lats/upper back
• Sleep: 7 hours. Tired in AM.
• Nutrition: Good.
• Notes: Really want to break the plateue I've hit on the snatch. Aggressiveness on the third pull is the bottom line.

Tempo squats

RIP Boogaard

 

A. Front Squat @ 4011; 4-5 x 5; rest 1 min

(incomplete rest periods denote lower %'s of loads)

B1. Bent Over Pronated Barbell Row @ 2010; 10-12 x 3; rest 1 min

B2. GHD Sit ups - 20 x 3; rest 1 min

C. 1 arm DB torso row @ 3011; 5-7/arm x 3; rest 1 min b/t arms

(get that elbow high with a pause at top)

A. 155, 175, 185, 195, 205

B1. 115, 135, 135

B2. complete

C. 55 DB all reps (surprisingly difficult)

Daily report

• Body: Sore. Posterior chain esp.
• Sleep: Lots.
• Nutrition: Fast most of the day, good until late.
• Notes: Loving this change of pace. Great programming. 1 arm DB rows were killer... that tempo is hard to keep. Pausing at the top with a high elbow was very difficult.
• Cool link of the day: Infinite Jest by David Foster Wallace. Just started this book yesterday. It's my summer goal to complete it.

Wed/Thurs training

Wed 2000:

A. Split Jerk practice - 5 min

B. Wider Grip Bench Press - 5,4,3,5; rest 3 min

C1. Press @ 12X4; 4-5 x 4; rest 90 sec

C2. Ring Rows @ 2112; amrap (-2) x 4; rest 90 sec

A. 135x5, 185x3, 225x2, 245x1

B. 185, 195, 205, 185

C1. complete 155#

C2. 5-6 reps/round

Thurs 1600:

A. Freeze Box Jumps - 3 sets of 6; rest 2 min

B. [30 m accelerations up to 80%; rest walk back x 3]; rest 3 min x 3

C. Dead Lift - 60% 1RM; 6 sets of 3 @ 11X1; rest 60 sec

D. GH Raises - 15 x 5; rest 90 sec

A. complete

B. complete

C. complete 205#

D. complete

Daily report

• Body: Not sore, but not 100%.
• Sleep: So-so.
• Nutrition: Not very good these last few days. Need to get back into sound habits.
• Notes: Peculiar programming lately. I haven't trained this sort of explosiveness in a long time. I've been doing lots of met con and oly work for the past few months, and this is a nice change of pace.

Power squats/chins

 1600

A. 1 1/4 Back Squat @ 40X1; 8,8,6,4; rest 4 min

B. Wider Grip Chin Ups pronated @ 31X0; 3-5 x 4; rest 3 min

C. Sit Ups x 25; rest 1 min x4

A. 185 all sets

B. complete (5x4)

C. complete on GHD

12 min ice bath

Daily report

• Body: Sore. Especially legs/hips. 1-10; 7
• Sleep: No class today; slept in.
• Nutrition: Good.
• Notes: Never done 1 1/4 squats before. Very interesting movement. My legs were very sore by the last set of 4. Rest of session went smoothly. http://www.cathletics.com/exercises/exercise.php?exerciseID=168

Power clean/11.6

1630

Power clean - heavy single
135 x 5, 185 x 3, 225 x 2, 245 x 1, 255 x 1

Open WOD 11.6
AMRAP 7 min
3 thrusters / 3 CTB chin ups (increasing by 3's)
For reps: 108

Ice bath @ 38 degrees
8 min lower body
8 min full submersion

Daily report

• Body: Good.
• Sleep: A bit late to bed. Tired upon waking.
• Nutrition: Good breakfast/lunch. Dinner could have been cleaner.
• Notes: 245 felt good, 255 was a little sloppy. Trying to get out of the wide catch at the top. I can get more weight up like that, but landing in a more athletic position is better technique and will allow better clean/jerk carryover. It was good to redo 11.6. I was still a little soft on it. My mind was much quieter this time compared to a few weeks ago. I will be able to chip into the set of 18 on the next go around.
• (Not) Cool Link of the day: RIP Wouter Weylandt

Main site / CTB practice

1600

5 sets for time of:
15 thrusters 95#
15 bar-facing burpees

16:10 @ lazy effort (all thrusters unbroken)

CTB chin ups
1, 2, 3, 4, 5 (x 2)
5 squats between each set

Daily report

• Body: Good.
• Sleep: Enough, but bad quality.
• Nutrition: Very poor yesterday evening. Better today.
• Notes: Fun WOD, but was pretty soft on it. Kept good pace on burpees, but rested between sets. CTB's are feeling very strong.

Hero WOD

1200

"Moore"
AMRAP 20 min
15 ft. rope climb
run 400 meters
amrap hspu

For rounds: 4+rope+run
For HSPU reps: 10, 12, 14, 16, 9

Daily report

• Body: A little sore.
• Sleep: Enough.
• Nutrition: Poor.
• Notes: Fine workout today. Haven't worked on rope climbing skills for awhile. HSPU are also sort of a goat for me. Pleased with the effort.

8000m TT

Yesterday @ 2030

5 mile bike ride - AFAP
Avg speed: 19 mph
Max speed: 34 mph

Quick, but fun. Very small off-campus loop out to trail, across trail, and back.

1600

Warmup: (Row 2000 meters @ 8:00, dynamic kicks/swings, sampson)

Row 8000 meters (time trial)

For time: 31:51
Avg 500 at each 2000 split: 1:58; 1:58, 2:00, 1:52

Daily report:

• Body: Good. A little sore. Lower back especially sore after row.
• Sleep: Not so great. Enough, but low quality.
• Nutrition: Good until evening time yesterday, good today.
• Notes: Nothing too special. Pretty low caliber training lately. Feels great to take a rest.
• Cool link of the day: Does anybody else think that the news this morning Bin Laden was planning 'train attacks' is a contrived pretext for moving the TSA into train stations, eventually bus stations, concerts, and closer to home?

 I'm not sure exactly the details of what my training will look like this summer, but this is what I have in mind for emphasis at least.

- Diet: Above all other priorities, consistency. I realize it will not be 100% paleo, but I feel and perform better with consistent meal times and portions.
- Flexibility: Mobility drills after each WOD i.e. foam roller, lacrosse (pain) ball, couch stretch. I need to make this a habit.
- Olympic lifts: My goal for this summer is to break 200 in the snatch, and 275 for clean and jerk. I know that I am strong enough for each of these lifts, it's technique that is holding me back. I know a 200 snatch is close; adding these up I see I am close to a 500 total... that has been a long term goal as well.
- Rowing: 1:35 500, 6:30 2000. These are in the wheelhouse.
- Deadlift: 405# This will take work.

Rest day

No training today.

Next post will outline plan going into summer.

heavy oly/2007 games event 7

1700

Snatch - heavy single
185 (195 Fx3)

Clean and Jerk - heavy single
245

AMRAP 8 min
4 HSPU
8 KBS - 2 pood
12 GHD situps
5 rounds @ 70% effort

Daily report

• Body: Sore. Lower back and shoulders.
• Sleep: Good. 8 hours.
• Nutrition: Good.
• Notes: Really wanted 195 on the snatch, but I kept missing forward. Now that I'm out of the games, I am going to see if I can focus on the olympic lifts. Definitely left some in the tank after the 245 clean. Metcon was fine. Wasn't difficult but good to break a sweat, at least.
• Cool link of the day: How 11.6 is meant to look.

11.6+OPT / sunday

Saturday 1330

increasing / alternating thrusters and CTB chin ups by 3
for reps: 101

3 sets of 2 minutes:
25 burpees
AMRAP row for calories
rest 2 minutes between sets
For calories: 16, 15, 2

AMRAP weighted chin ups - 5 min
AMRAP hspu - 3 min
AMRAP anchored situps - 1 min
For reps: 21, 15, 32

Sunday 1200

Deadlift for max weight
(start at 185#, add 20# each side every 60 seconds for a max effort)
For loads: 185, 225, 265, 305, 345, 385 (F)

AMRAP 1-5 unbroken hang squat clean ladders in 10 min
4 ladders + 1, 2, 3, 1 @ 135#

AMRAP Muscleups (1 attempt)
For rep: 1

"Flight Simulator"
UNBROKEN double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
for time: 18:50 (yuck; lots of broken sets)

Daily report

• Body: Sore. Especially upper back. 1-10; 8
• Sleep: Enough.
• Nutrition: So-so.
• Notes: Lost it mentally on 11.6. No push. In a few weeks I will crush this one. Thrusters are easy, and pull ups have had a lot of practice lately but just weren't there. I felt heavy... No 'pop' out of either lift that got the best of me. Other training was okay... have been dragging a bit lately.
• Cool link of the day: Hacker Typer

Speed work/recovery

1400 Part 1:

3 sets for technique/speed:
1 hang power clean
1 push press
1 split jerk

165# all sets

3 sets for technique/speed:
3 position power snatch - high, mid thigh, just above knee
1.1.1

135# all sets

Thruster/CTB chin up practice - 10 min
4 rounds: 3, 6, 9, 12 (100# thrusters)

1700 Part 2:

30 min trail run @ Z1
run hard 15 sec every 2:00

15 min ice bath @ 38 degrees
full submersion

Daily report

• Body: Sore. 1-10; 8
• Sleep: Tired in AM. 7 hours.
• Nutrition: Good.
• Notes: Strong speed work, especially 3 position snatch. CTB were difficult at the gym I was in -- the pullup bar is horrible. Focused on breathing during thrusters. Trail run was smooth. Finally a nice day to run outside. Sprinting every 120 sec kept things interesting. Good training today.
• Cool link of the day: Achievement Porn.

AM run/PM DL

 

 

1000

part 1:

 

Run 10 min @ Z1

+

Run 2 min @ 80%

Run 2 min @ 50% x 5

+

Run 10 min @ Z1

 

1800

 

part 2:

 

5 sets @ 97-100%:

5 tough DL touch and go - heavier per set

rest 0 sec

12 burpees - jump to touch 12" above max reach

rest 5 min active recovery

+

Stationary bike 20 sec @ max effort

Rest 2:40 off bike x 4

 

For load: 295, 315, 325, 335, 345

For times: 50 sec +/- 6 seconds

Daily report

• Body: Sore.
• Sleep: Very tired in AM. 7 hours.
• Nutrition: Okay. Lots of veggies.
• Notes: Turned 40 min morning run into 90 minutes. I took two wrong turns about 15 min apart and had to flag down a car to figure out where the hell I was. The heavy wind and sleet didn't make that enjoyable. PM session was great. Deadlifts felt strong. 345 was pulled one at a time with a few seconds between each. All other sets were touch and go.
• Cool link of the day: Finally! A quality song to workout to!

AM heavy/PM push/pull

0800

Part 1:

A. in 10 min build to tough heavy single in the Front Squat
B. in 10 min perform as many quality sets of 3 x squat clean heavy
C. in 10 min timer perform as many rounds of 4 ring HSPU and 10 pistols
D. tabata running

For loads:
A. 135, 185, 225, 245, 275, 285, 295
B. 135, 185, 205, 225, 225
C. 4 sets (sub max seconds in handstand for HSPU; still working on getting into rings)
D. complete @ 12.5% elev / 8.5 mph

1600

Part 2:

A1. bench press 3 x 3 @ 80%; rest 2 min
A2. strict chin ups AMRAP (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

For loads:
A1. 195, 205 (x2), 185
A2. 6, 5, 5
B1. (12, 8) (8, 6, 6) (10, 8, 2)
B2. butterfly x 2, regular x 1
C. 165m, 164m, 168m, 167m, 159m

ice bath @ 37 degrees
7 min lower body (belly button)
8 min all the way (cheeks)

Daily report:

• Body: Sore. 1-10; 7
• Sleep: Not much, but still rested in AM
• Nutrition: Good.
• Notes: Solid training today. Would have hit the bench/pushups a little harder without the ring dips I did yesterday. Rowing was fun. 295 front squat in AM felt very strong.
• Cool link of the day: German Weightlifting Team.

OPT Pt. 1/CFSP/Pt. 2

I hate toes to bars.

1430

5-7 sets for times:

4 shoulder to overhead

3 rounds of

5 burpees AFAP

5 box jumps 24"
rest walk 5-6 min actively

For loads/times/sets: 7 sets; 185, 195, 205, 215, 225, 235 (X3), 205; 1:15 +/- 8 sec

Rest 30 min

10 rounds for time of:
10 ring dips
6 push press - 135#

For time: 19:38 @ 80% effort

Mobility work (couch stretch, external hip rotation, pain ball, foam roller)

Rest 3 hours

1800

Run 5 min @ Z1
+

Run 45 sec uphill @ 80-90# constant pace

Run down easy x 4
+
Run 1:00 @ 80%
Run 1:00 @ 50% x 3
+
Run 5 min @ Z1

Daily report

• Body: Good. Posterior chain very sore in morning. Subsided after part 1.
• Sleep: Enough.
• Nutrition: Poor yesterday; IF 16 hours today. 1700- Taco salad (ground beef, black beans, lettuce, tomatoes, salsa dressing); 1 handful walnuts
• Notes: Busy day. Mobility work felt very good. Wasn't going to do all of the ring dip WOD, but ended up taking it slow and finishing all 10 sets. The last 2 sets were triples/doubles of ring dips. my shoulders are pretty gassed. Evening run was very smooth -- felt great. Overall, solid training today.
• Cool link of the day: What's your most important meal of the day?

Rest

Rest Day.

Daily report

• Body: Sore. 1-10; 7
• Sleep: Enough.
• Nutrition: Poor.
• Notes: Very upset about my regional ranking right now. I'm floating around 100th, and when I look at my scores the weak link is 11.4. I really should have gotten through those muscle ups. Oh well, looking forward to next year. And I'll still give it all I've got next Saturday. Why not?
• Cool link of the day: The Simple Truth.

11.5 + 6 min row

1330

AMRAP 20 min:
5 power cleans - 145#
10 toes to bars
15 wall balls - 20#

for rounds: 10 (300 reps)

rest 2 hours

Row - 6 minutes

for distance: 1651 m

Daily report:

• Body: A bit sore, but good.
• Sleep: Poor quality sleep. 7 hours.
• Nutrition: So-so. Hit the WOD fasted; large lunch. Too much starch.
• Notes: Mentally, this was the most challenging WOD so far. As I anticipated, toes to bars were very difficult. I didn't break up any of the power cleans or wall balls, but toes to bars were broken quite a bit. Looking back, I rested too much between power cleans and toes to bars. That said, I was absolutely spent in the last 2 minutes, and I surprised myself in getting my wall balls in on time. Someone asked me my goal about 15 minutes before I went. I threw out 10 rounds. I was really hoping to get a little past, or at least into the 11th, but I'm content. This was fun.
• Cool link of the day: Food marketing to kids goes viral. Will we ever draw the line? I am very angered by how much this industry gets away with.

No training

Rest day.

Daily report

• Body: Great.
• Sleep: A little short. Coffee too late yesterday; couldn't fall asleep.
• Nutrition: 1200- Tuna sandwich w/ olives 1800- Chicken stir fry, 3 small potstickers, 2100- Small salad w/ walnuts, grilled jumbo shrimp, grilled scallops
• Notes: 11.5 tomorrow at Twin City's Open. Some good pointers from Carl Paoli at g-wod. Going into this, I know that toes-to-bars are not a strong suit of mine. Lungs are there for everything, but poor technique will kill me. This one will really depend on focus and mental strength.
• Cool link of the day: Meat Glue. I am grateful for the peace of mind my freezer's meat is from the same cow. Makes me second guess anything I would buy in a store. That shit is absolutely disgusting. Industry will go through any measure to rip people off, even if it means the health of their consumers.

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

OPT training

 1700
7 sets for times:
9 heavy push jerks
12 kbs - 2 pd.
15 c2b chin ups
rest 4:00 active walk

No stopwatch
All rounds ~1:30 +/- 10 sec
Loads: 135, 155, 185, 185, 185, 185, 185

Daily report

• Body: Good. A little sore.
• Sleep: Enough, but very tired upon waking.
• Nutrition: 0930- 3 egg omelet, peppers/mushrooms/onions (2.5 cups), oatmeal (2/3 cups), berries (1/4 cup), butter (2T); 1400- chicken soup (2 cups), spinach/tomatoes/cucumber (3 cups), hard boiled egg (1.5 oz), steamed broccoli (1 cup), baked/breaded chicken (2 thighs), hamburger patty (3 oz); 1850- 1 chicken breast (5 oz), steamed broccoli (2 cups), sausage (3 oz)
• Notes: Strong session. Wod 11.5 and 11.6 will be painful. Really need to work on toes to bars.
• Cool link of the day: SICFIT

WOD 11.4, Pat Tillman, Monday recovery WOD

04/15/2011 2000

WOD 11.4
AMRAP 10 min

60 bar-facing-burpees
30 OHS (120#)
10 muscle ups

For reps: 93

04/16/2011 0700

Pat Tillman Run
4.2 miles

For time: 29:42

Today:
1600

Row 10 min
for distance: 2590m
+
HSPU 5 sets of 5
Easy/full ROM
+

HSPU - 5 sets of 5 easy; rest short

+

dead hang to inverted on rings - pause at top for 2 sec

(5 reps/set x 3 sets; rest as needed)

+

10 GHD sit ups

10 GHD ext's

rest 1 min x 3

+

AMRAP DU's in 20 sec

rest 40 sec breathing only, no moving x 6

Daily report

• Body: Sore/tired
• Sleep: 8 hours but still tired.
• Nutrition: So/so
• Notes: Will post full reflection on this later, as I have a ton of homework to catch up on. Long story short, 11.4 was a very poor effort. Played in the pool all day in 90 degree sun that really got the best of me. No excuses, though. I hit the muscle ups with 2 min to go and lost it mentally. Dropped me pretty low in the rankings, so I am really going to need these next two to be stellar if I have any shot at regionals. The event, however, was one of my best crossfit experiences to date. I will post a full review later.
• Cool pics of the day:

running intervals

1530

Running intervals
Outdoor, 400m track
 
3 sets:
30 sec @ 80%
30 sec @ 50%

3 sets:
60 sec @ 80%
60 sec @ 50%

3 sets:
90 sec @ 80%
90 sec @ 50%

Daily report

• Body: Good. A little sore after today's training.
• Sleep: 8 hours.
• Nutrition: 1230- 1 small plate of greens (1.5 cup), 1 chicken breast (~6 oz), olive oil (2T), 1 small plate green beans (1 cup)
• Notes: Smooth running. Off to catch a plane to AZ.
• Cool link of the day: Wake up cat!

heavy

 1000

3 sets:
3 heavy power cleans
5 box jumps (24") - AFAP
20 double unders - AFAP

3 sets:
3 heavy deadlifts
5 burpees - AFAP
20 double unders - AFAP

For loads: 205, 215, 225, 335, 345, 355

Daily report

• Body: Good.
• Sleep: Well rested. 8 hours.
• Nutrition: Have been playing with different IF intervals lately. 18-36 hour fasts with very small eating windows. I have much more energy and my performances feel better in workouts. Will try and get more consistent here. I think a daily 1200-1800 eating window is best. I can still fit in two large or three medium meals and get in necessary macro's.
• Notes: Probably a little harder than I should have gone, being that I will be doing WOD 4 tomorrow night. That said, this felt great. Finally starting to see some of my lifts go up significantly. 225 for a triple power clean used to be very difficult for me; today it went up without much struggle. 355 for a triple deadlift is not heavy for most, but it has kicked my ass in past sessions. A slow triple, still, but all three went up. Overall, solid session. Running later.
• Cool link of the day: Is Sugar Toxic? Gary Taubes is the man. Still have to get around to reading his new book which I've heard its very good and most easily digestible than GCBC.

recovery

Row 10 min working on technique @ Z1
(High speed/perfect form :50-:00 each min)
+
20 TGU/arm light KB - slow and steady
+
240 sec accumulated FLR

Daily report

• Body: Good.
• Sleep: Tired upon waking. Late night. 6 hours.
• Nutrition: 1100- 2 slices corned beef (8 oz), chicken tenders (6 oz), baby potatoes (1/2 cup), chicken wings (4 oz); 1400- beef chili (1 cup), chicken patty (4 oz), raw greens (2 cups), tuna (1/3 cup), olive oil (2 T)
• Notes: This session felt strong. Rowing form is improving and becoming more natural. TGU were done with 1 pd KB and went fine. FLR sucks, but there's really no hiding from that. 360 seconds to accumulate 240. Can't wait for Friday.
• Cool link of the day: In case you were wondering...

opt met con

 2000

5 sets @ 97% intensity:

10 hang cleans (95#)
10 burpees
10 pullups
10 burpees
35 double unders
rest 5 minutes between sets

for times: 2:37, 2:22, 2:23, 2:12, 1:59

ice bath
for time: 12 min @ 95% pain tolerance

daily report

• body: good.
• sleep: can't wait.
• nutrition: 1200- 2 slices sirloin roast (~8 oz), chicken breast/zucchini curry (~6 oz), one plate of steamed greens (3 cups); 1700- 1 chicken breast (6 oz), 1/2 avacaco (3 oz), chipotle dressing (3 T), lettuce/greens (3 cups)
• notes: Did not feel well most of today. Very sore stomach. Managed to still hit this one hard. Did wod4 standards for the burpees on the first set and only the first half of the second and third set. Regular burpees for the rest, hence significantly lower times. The standard is going to be quite tough. I've registered for Friday Night Lights at Crossfit Scottsdale. This is convenient, as I will be in AZ this weekend for my uncle's wedding. Should be fun, many of the competitors are top tier.
• cool dialogue of the day: Walking out of the gym today a kid doing bosu ball squats took off his Dre Beats headphones to offer his support:

Fatass: Hey. Why don't you work out a little harder? 

Iceman: *shrug* I wish I could.

OPT training pt 1

 0900

3 sets:
power snatch x 3
rest 10 sec; max vertical jump x 3

For loads: 135, 155, 165

3 sets:
snatch complex:
1 power snatch; 2 snatch balance; 3 ohs

For loads: 155; 165; 185 (F@PS); 155

3 sets:
6 heavy KBS
6 tuck jumps

For load: 2 pood all sets

Daily report

• Body: Sore. Tired.
• Sleep: Okay, but groggy this morning.
• Nutrition: None since lunch yesterday. Sick feeling in stomach.
• Notes: Wish I had more "pop" in this session; wasn't feeling my best. We'll see how part 2 goes later. Tuck jumps felt awesome, at least.

recovery/sprints

 1100

Bike ride @ 90% effort
10 miles -- 23 MPH avg

2200

Misc jump rope, KBS

Hill sprints @ 80% effort
On treadmill -- 15% elevation, 9.5 MPH
5 intervals: 30 sec work : 150 sec rest

Daily report

• Body: Legs very sore. 1-10; 8
• Sleep: Fine. One nap.
• Nutrition: 9am -- Large omelet (3 eggs, 3 cups veggies, chipotle tobasco, butter), oatmeal (2/3 cup), Blueberries (1/3 cup), 2 breakfast sausages (link); 2pm -- Large plate of greens (3 cups), 4 chicken breasts (~6oz ea), sauerkraut (1 cup), hummus (2 Tbsp), pilaf (1/2 cup)
• Notes: Active rest day. Foam rolling in the afternoon before lunch. Diet was a little odd today. Two fairly large meals. Good overall, but should have been spread into 3 or 4 meals. Another WOD announcement tomorrow. My prediction: 5 RFT: 5 OHS, 10 pull ups, 15 burpees, 20 k2e. Pretty much a shot in the dark, but it's always fun to speculate.
• Cool link of the day: Speed reading. Came across this read from another blogger. He claims these drills have had a great influence on his reading ability.

AM Nancy / PM OPT Bench/Pullups

0930

"Nancy"
5 rounds for time:
15 OHS (95#)
400 meter run

For time: 12:55

2130
From OPT:
A1. Bench press 5 sets of 3 @ 80% (30X0)
A2. Chin ups 5 x 20; rest 3 min
B. Anchored sit ups 5 x 20; rest 1 min

For load: A1. 185# all 5
For reps: A2. Sets 1+2 unbroken, 3+4+5 broken at 12

Daily report

• Body: Legs extremely heavy/sore/exhausted.
• Sleep: Not enough. Short nap.
• Nutrition: Okay. Going to make an effort to dial this in for the week.
• Notes: Did Nancy at CFSP with no warmup; I showed up a little late to the class. Pretty lazy rest of the day. OPT session went smoothly. Can't wait to see 11.4.
• Cool link of the day: NASA Plans to Approach Girl by 2018

WOD 11.3

1345

AMRAP 5 Min
Squat clean 165#
Jerk 165#

For rounds: 26 (Score: 52)

Rest 20 minutes

Test broad jump - 3 trials
83, 82, 85 (inches)
AMRAP Press 95# - 1 trial
15
AMRAP Strict Chin Ups (medium pronated grip)
5

Rest 30 minutes

Row 2:00 @ 1:45 pace
rest 1:00
Row 2:00 @ 1:40 pace
rest 2:00
Row 2:00 @ 1:35 pace (DNF)

Daily report

• Body: Very sore. Legs especially.
• Sleep: Not very good last night. 3 hours.
• Nutrition: Okay.
• Notes: Not too much commentary for 11.3. Thruster'd the first 12 reps, jerked at the top from there. Kept a pretty solid pace. Two reps were called back around rep 4 and around rep 12. Legitimate "no-reps", I finished the jerk a bit ahead of center. Would have been nice to get those two though, especially being two reps is close to 10% of my reps. Technique was hard to keep solid after rep 15; my lungs kept up but my hips just didn't have the pop to get out of the bottom of the squat. Made the jerk tough too. Learned again from this one. What's next?
• Cool link of the day: I thought this was pretty neat. Paleo Poor: your guide to the grocery store.

Recovery run

1700

30 min trail run
15 min ice bath

Daily report

• Body: Tired and sore.
• Sleep: 7 hours.
• Nutrition: So-so. Needs to be cleaner tomorrow.
• Notes: Much needed off day to prepare for the weekend. I've had a knot in my stomach since they announced WOD#3... this one is going to sting, that's for sure. I'm thinking for strategy I am going to try and clean/thruster each rep, dropping at the top each time. Touch and go is quick, but I think that's wasted energy controlling the bar on the way down.
• Cool link of the day: This is the coolest slingshot I've ever seen

AM jerk / PM rowing

0900

(fasted)
Press:
Work to heavy single in 5 sets
95x5; 115x3; 135x1; 165xF; 155x1

Push press
Easy triple x 3
165; 165; 165

Push jerk
Work to heavy single in 5 sets
185x1; 225x1; 245x1; 255x1; 260xF

1800

5 sets:
Row 350 @ 95%
rest 10 breaths
30 unbroken back extensions
rest 5 min (active walking)

For pace: 1:40/500m +/- :05

Daily report

• Body: Very sore. Shoulders were very tight this morning. Calves still stiff. Midline sore from situps.
• Sleep: Good. 8 hours.
• Nutrition: Last meal at 7pm; no white sauce. 18 hour fast between last night's dinner and lunch.
• Notes: No PR's in morning session, but still a good effort considering yesterday's workload and not having any food in me. 255 felt very strong. Afternoon rowing went smoothly. Really working on my form.
• Cool link of the day: Interesting commentary about calculating power and the olympic lifts.
• Looking forward: Very excited for 11.3. Originally, I thought a reasonable goal would be 40 reps. 8/min for 5 minutes seems doable. Now that I've had a chance to feel 165 this morning with push press, I cannot see that being realistic. 165 is just heavy enough to not be messing around. That said, I do think that I can manage 30, and I am still pondering whether to do a clean into thruster or clean into split jerk for my reps. In any case, it'll be a grind. As my friend Ben Sauer said, "This one will separate the men from the boys."

AM heavy cleans / PM pullups/burpees

0930

Heavy cleans x 3
rest 10 seconds
AMRAP push ups (games standard)
rest 4 min x 5

For load: 185/43; 225/37; 225/27; 235/33; 245x2/43

Bike sprints
25 seconds
rest 3:35 x 5

For effort: 100% x 5

1630

10 chin ups
rest 45 seconds x 8
(double overhand, mixed, reverse mixed, double underhand) x 2
+
Running clock burpees

For reps: 13 minutes + 11 = 102 (PR by 3 reps)
+
GHD Situps
3 sets of 25 unbroken; rest 2 min

Ice bath
15 minutes

Daily report

• Body: Sore this morning. Better in afternoon.
• Sleep: 9 good hours
• Nutrition: Good.
• Notes: Pushups felt good. Really wanted the 245 triple on set 5 but couldn't stick the catch. Burpees went fine; it was a grind after round 11. Ice bath was good recovery. My legs feel much better.
• Cool link of the day: Trippy fractal video. Whoaaahh...

Rest day

No Training.

Daily report

• Body: Extremely sore. 1-10; 9
• Sleep: 8 hours.
• Nutrition: Not so great. Enough protein, too much starch.
• Notes: Calves and chest are very sore. I am thinking this is from the box jumps of the 11.2 WOD. Ready to hit it hard again tomorrow.
• Cool link of the day: I'm usually not into videos like this, but this guy is crazy good.

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

Open WOD 11.2 and met con

1400

part 1:

 OPEN WOD 11.2

as many rounds in 15 min:

9 DL - 155#/100#

12 push ups

15 box jumps - 24/20"

For reps: 11 rnds + 9 DL + 6 PU = 411 

1500
 

part 2:

for time:

100 wall balls

100 chin ups

100 sit ups

For time: 18:00

Daily report

• Body: Fine. Well rested.
• Sleep: 8 hours.
• Nutrition: Spot on.
• Notes: A bit of controversy around this score; here's my story. 

<rant> As I was about to begin and the owner of CF Minnesota (Ryan) was counting down the last minute, I realize that I have not been appointed a judge. Flustered, Ryan quickly appoints to me a supposedly trained judge, a pleasant looking woman from the crowd. I quickly rattled off how I would like her to count reps, and to say "NO!" for missed reps. In the middle of this, Ryan counted down from 10.

I went out of the gates hard putting up 5 rounds in less than 5 minutes. Around my 5th round, Ryan stands next to my judge and tells her (first gestures, then a loud whisper, then shouting) that she is calling bad reps.

My now flustered judge has difficulty staying focused. She stops counting off my reps and I lose count of where I am in my box jumps. After a round of confusion and having 3 or 4 reps called off on each movement, my judge throws the judge sheet at Ryan and says "FINE. YOU JUDGE IT."

Now on round 8 with 7 or 8 minutes to go, Ryan begins critiquing. "Shoulders back, NO REP... Hands together, NO!... Hips all the way up... NO rep!" I slowed down, waiting at the top of each rep before it was counted. This slowed me down, and already I my mind was fucked by the confusion of what just happened. Sure, some of my box jumps may not have been legit... but that is up to MY APPOINTED judge to say whether or not it is legitimate.

The fittest Crossfit athletes in this competition had box jumps called back each round; my performance was not flawless and I know this. But to make a scene, boot my judge and slow the pace of my scored reps to a beat after the top of my deadlifts, pushups and box jumps is inexcusable conduct. If there was a problem with the way my reps were being scored, my effort should have been voided at the third round and I would have participated again in the third or fourth heat. 

I find it amusing that when Ryan gave his performance in the last heat, a woman (presumably his girlfriend) judged for him. Not a single rep was called back, and by the standards many of his box jumps were 'no reps'.

Crossfit Minnesota, you have a nice facility and friendly staff but as far as my experience is concerned, this was a poorly orchestrated event. I am glad that there is not another Twin Cities Open WOD at your box.

</rant>

light day; heavy jerk, chin ups

 2000

A. Split Jerk - build to a tough double; rest as needed

B. 15 CTB chin ups; rest 90 sec x 3

C. 20 unbroken DU's; rest 30 sec x 5

For load: A. 135, 185, 205, 225, 245

Note: B. Subbed 8, 8, 8, 7, 7, 7 (legit CTB)

Daily report

• Body: Good. Weird soreness in middle/upper back. Not an injury, just sore.
• Sleep: Enough. No nap today. 8 good hours.
• Nutrition: Need to clean it up here. Lots of protein at each meal, but after hours carbs have been a vice of mine the last few nights. Going to try and make two rules for April, and will post progress here: 1) No mayonnaise, dressing, or "white sauce" of any sort; 2) Last meal before 7pm.
• Notes: Good jerks, 245 felt strong. Would have maxed a bit heavier; felt like I had at least 265. Chin ups were solid, but wish I had a better bar to work on.

Deadlifts, push ups, box jumps

 2000

A. Dead Lift - 3 x 3 @ 80%; rest 2 min

B. Clap Push Ups - 10 reps x 3; rest 1 min

C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec

C2. 9 push ups; rest 2 sec

C3. 12 box jumps - 24"; rest 3 min x 3

D. Row 1 min @ 90%; Row 1 min @ 50% x 5

(control your breathing in row work - practice keeping breathing high and pace high without redlining)

For loads: A. 315, 335, 345 

For pace: D. 90% @ 1:38 +/- 2 sec; 50% @ 2:10 +/- 5 sec

Daily report

• Body: A bit sore, but good.
• Sleep: Not enough; 2 hour nap at 4pm
• Nutrition: Fine. Could be a little cleaner
• Notes: Good to run through 11.2; I wasn't sure how games standard pushups were going to fare. They felt good, my three rounds through were quick. Will be running through this WOD full pace on Saturday in the cities.
• Cool link of the day: Thought this was pretty neat. Solar System Scope