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

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...