3k run

Continued from last post:

3k run -- 15 laps on 200m track
12:29

SATURDAY:

And to report on weekend, I did not do as well as I had hoped. Preworkout nutrition was non-existent, and while I think I would have been alright if my heat was early, I had to wait around until 3:45 until I went. Here was my performance:

1: 37 ft handstand walk

2: 229 double unders

3: 185 ohs

4:
4 rounds of following:
20 lunges -- 45# plate overhead
15 ring push ups
80 m shuttle sprint

5: 29 wall balls in 2 min

Note: WOD's 2-5 were performed on running clock. After piss-poor performance on wod 4, I had nothing left to give wod 5. Oh well, I had fun and learned from it and that's all I can ask. The crossfit community is very supportive.

Daily report

• Body: Sore.
• Mind: Recovering. Long weekend.
• Spirit: David Foster Wallace: A supposedly fun thing I'll ever do again. A MUST READ. FANTASTIC.

sat/sun make-up will

part 1

a. 8 min -- squat clean thruster -- work up to 1rm
b. 8 min -- amrap squat clean thruster -- 90% 1rm

result:
a. 135, 185, 205, 225, 235(f), 235(f)
b. 195 x 24 (felt good)

rest 40 min

a. 4 min -- press -- 1rm from empty bar
b. amrap -- kb swing -- 2 pd
c. 3 min -- rowing -- max calories

result:
a. 95, 115, 135, 145, 155 (f)
b. 51 reps (grip = limiter)
c. not sure, but maintained 90% effort. rower has no monitor.

daily report to be posted w/ part 2

5 min

5 min @ 70%
row 10 strokes
7 k2e

rest 2 min

5 min @ 80%
15 du
5 burpees

rest 2 min

5 min @ 90%
5 sdlhp 95#
10 situps

rest 2 min

5 min @ 95%
row 10 strokes
5 burpees

results: 6 rounds, 8 rounds, 9 rounds, 7 rounds

ice bath, full emersion; 15 min.

daily report

• body: ice bath felt divine. a bit sore, but tight and strong.
• mind: morning; yuck. afternoon, before i hit this; couldn't be clearer.
• spirit: praying.
• notes: this was incredibly fun. great wod. only exception would be burpees. those are usually tighter; more 'springy' ... were slow today. otherwise great.

cleans, ctb pullups

A. 1 x power clean, 1 x split jerk; every 30 seconds adding weight x 6
B. 3 x squat clean; tight and fast x 3
C. 20 sets of 5 c2b pullups for time; no more than 5 reps per set

results
A. 205, 215, 225, 235, 245, 255 (F, hit the corner of the wall = PISSED), 255 (nailed it 30 sec later)
B. 185 x 3; not tight or fast, 155 x 3 x 2
C. complete but slow; 11:11

daily report

• body: tired; really sluggish on the pull ups. need more rest.
• mind: clear thinking, but cns felt 'slow' on cleans and pull ups.
• spirit: zizek;  http://www.dangerousminds.net/comments/slavoj_iek_speaks_about_occupy_wall_street_on_fox_news/
• diet:  his was my only meal of the day; 3 eggs, new york strip, loads of peppers/veggies. chili sauce.

finally got some coconut oil to cook with.  good stuff.

part 2

second wod today, opt will:

15 ohs - 135#
run 200m
15 ohs - 115#
run 200m
15 ohs - 95#
run 200m

time: 7:10

yuck.

daily report:

• body: strong.
• mind: excellent. good diet.
• spirit: still digesting last post from my boy b.franklin.

more will

Falling a bit behind here. Hoping to get better. I have been very busy with school, specifically filing an application for an internship this summer in Hong Kong. Anyways:

wed
30 back squats 225#
20 rope climbs (sub 'rope machine' at highest difficulty... 10 minutes)
10 ring handstand pushups (sub 2 ring hspu + 8 erom hspu)

thurs
3 rft
25 kbs - 2 pd
25 burpees
9:55 (soft, easy could have pushed sub 9; first round unbroken)

sun
part 1
back squat 3 reps x 4 at pace 20X1
hang squat clean 3x3 at 80%
SA kb press - 3rm

results
225 x 3, 245 x 3, 265 x 3, 275 x 2 (solid form, stayed on pace)
185 x 3 x 2, 195 x 3 (solid form, felt strong)
1 pd x 10 ea arm, 1.5 pd x 8 ea arm, 2 pd x 2 + 1 push press ea arm
need a kb between 1.5 and 2.... big jump

part 2
amrap 15 min
5 full clean and jerk @ 135# (should have done pc)
7 toes to bar
9 wall balls 20#
rounds: 8 (yuck)

mon
row 20 sec @ 100%
rest 2 min x 4

row 1 min @ 95%
rest 4 min x 3

row 5 min @ 90%
rest 2 min x 2

complete.

tues
part 1
3 rft
25 kbs - 2 pd
50 m handstand walk
75 double unders
~ 15 min, hs walk was broken up by 10m stints.

part 2 later today

daily report

• body: a little sore.
• mind: fine. sorta cloudy. need more sleep. good diet, though.
• spirit: tranquil. committed the following to memory over the past few days: 

• Temperance:	Eat not to dullness; drink not to elevation
  Silence:	Speak not but what may benefit others or yourself; avoid trifling conversations
  Order:	Let all your things have their places; let each part of your business have its time
  Resolution:	Resolve to perform what you ought; perform without fail what you resolve
  Frugality:	Make no expense but to do good to others or yourself; that is, waste nothing
  Industry:	Lose not time; be always employed in something useful; cut off all unnecessary actions
  Sincerity:	Use no hurtful deceit; think innocently and justly; speak accordingly
  Justice:	Wrong none by doing injuries or omitting the benefits that are your duty
  Moderation:	Avoid extremes; forbear resenting injuries so much as you think you deserve
  Cleanliness:	Tolerate no uncleanliness in body, clothes or habitation
  Tranquility:	Be not disturbed at trifles or accidents common or unavoidable
  Chastity:	Rarely use venery but for health or offspring; never to dullness, weakness, or the injury of your own or another's peace or reputation
  Humility:	Imitate Jesus and Socrates

three workouts

A bit behind:

Sunday night

30 sec tredmill sprint @ 10 elevation 10 mph (90% aerobic)
30 sec max double unders
walking rest 1 min
x 20
avg rnd DU: 35 +/- 5

Yesterday:

pt 1
A. Press x 1/Push Press TnG amrap @ 10x); rest 5 min x 3
105 all sets; 15, 13, 10
B. Hang Power Clean TNG heavy x 5; rest 1 min x 3
225, 235, 245
C. KB Snatch - build to tough 5/arm; rest 1 min b/t arms x 3
2 pood all sets
pt 1

part 2:

amrap chin ups

run 800

x 3

21 reps/3:15 pace all sets

daily report

• body: sore but hangin in there. part 2 was very hard yesterday.
• mind: clear.
• spirit: meh.
• notes: hang power cleans were good, surprised myself with chin ups. overall two good sessions.

tough saturday

part 1

amrap 7 min
10 thrusters 75#
5 burpees
score: 7 rounds + 3 thrusters + almost barfed

rest 2 hours

part 2

6 minutes find max clean and jerk
6 minutes max reps w/ 90% of max
score: 235, 205 x 15

rest 2 hours

part 3

50 c2b pullups
100 wall balls 20#
for time: 12:02

daily report

• body: still sore.
• mind: cloudy-ish not too clear.
• spirit: sound.
• notes: pretty tough wods here. felt slow in the thrusters, pretty slow at the top of the clean and jerks. best part was max reps clean and jerk, and wall balls.

rowing, amrap

pt 1: row 2.5k
time: 9:04.2

pretty poor time; room for improvement. 800-400 was pretty soft.

pt 2: amrap 10 min
7 hang power cleans 115#
7 push press 40# dumbbells
15 squats
rounds: 11+3 hpc

daily report

• body: sore. 1-10; 9
• mind: never better.
• spirit: more zizek  http://www.scribd.com/doc/79418691/Zizek-Cyberspace
• notes: fun week. sore, but learning.

pull ups, hspu, ghd

chest to bar pull ups unbroken

5-10-15-10-5-10-15-10-5

time: ~12 min

hsup 1-10 unbroken

time ~10 min

100 ghd sit ups for time

time ~8 min (ouch)

daily report

• body: sore. ripped hands. c2b pull ups suck.
• mind: busy day; extremely tired.
• spirit: more slavoj. this guy does it for me.  http://vanishingmediator.blogspot.com/2012/01/shuddhabrata-sengupta-interviews-slavoj.html
• food:  



yum

• battle wounds: 

not yum

will

three wod's today, 2 hours rest between each one.

1400

amrap 5 min

5 hang squat snatch 95#

10 du's

for rounds: 8 rounds + 9 du

1600

1 min max reps:

c&j 135#

burpees

rowing

burpees

c&j 135#

for reps: 10, 18, 15, 12, 8

1800

run 1 mile

for time: 7:01 (need to retest this; bad effort)

daily report

1 meal per day, warrior style. have you seen a more perfect tray?

• body: a little sore, but good.
• mind: cloudy. need to get clean w/ nutrition.
• spirit: getting there.
• notes: good wod's today. felt like shit by the mile run. burpees suck.
• ate this earlier: 

lactate training

saturday:

5 rft
1k row
15 covp chin ups
15 thrusters 75#
15 burpees

for time: 25+

sunday:

treadmill intervalls
:30 @ 90% intensity (7.5 mph 10% ele)
:30 @ 50% intensity (5.0 mph 10% ele)
x 20

5 rft
20 ghd sit ups
20 back ext
rest 90 sec

daily report

• body: sore. everywhere.
• mind: cloudy. a little drinking this weekend, diet wasn't the best
• spirit: could not be more obsessed with slavoj zizek right now. his meditations on 9/11 are blowing my mind.

3 sets @ 100%
Power clean x 5 TnG
10 burpees
for loads: 185, 205, 185
for times: 35, 39, 38

3 sets @ 95%
row 1 minute
for nothing, rower in gym has no readout. felt strong, though. guestimate: 1:34-1:39 500m pace.

5 rft
20 du
15 ghd situps
15 back ext
for time: 6:34

Daily report

• Body: Sore.
• Sleep: Getting there.
• Nutrition: Best its been in awhile.
• Mind: I feel great. Not too cloudy. Currently taking ALA/Carnitine stack in mornings; clears up the fog very effectively.

Back at collegeville

Finally getting into the swing of things at school in collegeville. Over two days before I came up I got through the construction series competition wods. They royally kicked my ass and I am sore. That said, this was a learning experience. In a few months I would like to retest.

On the hour, every hour:

 1st hour: 5,4,3,2,1 C&J - 205/115# MU's (1 score = time) 9+ min

 2nd hour: 2K Row + Max DU's in 10 min (2 scores = time for row and reps of DU's) Did this wrong. Did full 2k then 10min max rep burpees. 7 min 23 sec + 499 DUs

 3rd hour: 15,12,9 R KB Snatch - 2/1.5 pd L KB Snatch - 2/1.5 pd Burpees - vertical body at top (1 score = time) 8 min 12 sec

 4th hour: 12 min amrap 10 wall balls - 20/14# to 10ft 5 toes to bar (1 score = reps) More than 200 but lost count.

 Yesterday Run 30 min @Z1

 Daily report

 Body. Sore. 1-10;8
 Mind. Clear. Good diet, captivating instructors at school, organized start.
 Spirit. Searching. Still caught in the middle of my beliefs politically and religiously. Maybe I will get somewhere this year. Probably not.
 Currently reading: Gravity's Rainbow by Thomas Pynchon and everything by Slavoj Zizek
 Notes. Need better sleep i.e. consistent schedule. diet is the best it has been. Looking forward to the games.

Grace, power cleans

10 January 2012

tuesday:

It was abnormally warm (~55 degrees) so I went on a group bike ride from Long Lake to Watertown. ~30 miles or so on well kept roads. 

yesterday:

A. 1 push press, 2 push jerk, 2 split jerk x 4

B. Clean and Jerk TnG x 10 -- game pace; rest 60 sec

C. FLR (no rings) accumulate 6 minutes

results

a. 185, 205, 205, 205 (kept it light; power clean to rack each set)

b. 135 all sets; unbroken until set 3 rep 7. MENTAL.

c. complete.

today:

A. Power clean; build to tough single

+

5 rds for time

225# deadlift x 12

15 box jumps - 36" - jump up, step down

21 double unders

B. 3 hspu on the minute for 5:00

C. 50 GHD situps

results

a. 185, 205, 225, 245 fail x 3

+

~12 min, unbroken, ~80% intensity, skinning shins on rep 7 of fourth round box jumps. ouch.

b. complete.

c. complete.

Daily report

• Body: Good. Legs still sore from Karen.
• Sleep: Need to work on this. Staying up too late, sleeping too late. Structure of class/school will help here.
• Nutrition: Good. Broke down and had some grain yesterday. I'm past it -- remaining strict as possible.



This halibut was AWESOME. I would have liked to see the recipie for the walnut tapenade.

• Notes: Good sessions. I remember going 245# on power clean for sets of 3 last winter. It felt heavy for a single, today. I am sure it will come back with more sessions like this.
• Link of the day: Excellent training advice. Short and sweet. KISS 2.0 by Stephen Low

opt being x 2

Did two today from OPT:

Work up to heavy triple at pace 20X0
185, 225, 245, 265
Power cleans x 3;jerk x 1 w/ 45 second rest
205 all sets, speed and aggressive focus
Weighted dips at pace 30X1
25# all sets

"Karen"
150 wall balls for time
9 minutes

Daily report:

• Body: Sore; especially legs.
• Nutrition: Good. No wheat since new years.
• Sleep: Gettin' there. Woke up at 9:30 today. That's a start.
• Notes: Good training. Power cleans are starting to feel natural.

OPT "being" :

100 TGU w/ 1.5 pd kb
complete (not for time)

Daily report

• Body: Lats very sore.
• Sleep: Okay. Making an honest attempt to rise at 7:30 each morning until school begins.
• Nutrition: Wheat-less warrior going strong.
• Notes: This was not fun. Quite painful. Sets of 10 until 50, then sets of 5. Sets of 3 at the end. Wrists sore.

Ltf

Opt being wod:

30 sec:
clean & jerk 115#
Bj 24"
Kbs 2 pd
Burpees
10 min active rest
Scores:
7/7/7
18/16/21
15/15/15
11/10/10

Yesterday
Squats 5-4-3-2-1
225,255,265,275,285
20 covp pull ups x 4
400m run x 3 @ 90%

Daily report
Body. Good
Sleep. Enough but bed too late
Nutrition. Good
Notes. Love opt. Gettin it back.

I hate lifetime

I feel like I could go on for more than a few pages talking about how much I hate lifetime fitness. Especially around this time of year when it is impossible to get a locker, to get a barbell, and to shower afterwards without waiting in line for all three. Oh well. At least it only takes two weeks to get fit and then people are set until next year.

OPT's 'being' WOD:

250m row
15 kbs 2 pd
25 burpees
15 kbs 2 pd
250m row
time: 3:30

Rest of the time: screwing around on ghd, and a little barbell work

rest 20 min

tabata running (15 degrees, 8.5 mph)

Daily report

• Body: Great
• Nutrition: Good start to 2012. Trying to stay 'warrior' and eat one large(ish) meal a day.
• Sleep: Good.
• Notes: Excellent metcon, wish I didn't have to wait for everything at the gym.

It's been too long

I've been pretty active for the past 10 days, but for one reason or another I haven't been updating this page.


I have been trying to get back into the OPT routine, and have been doing several of his 'function' and 'being' prescriptions. I have also been trying to get back into olympic lifting and some strength work. My metcons are good, but my strength is lacking from where I was this time last year.

I will try to remember the past several days of workouts. These were done over 3-4 sessions.


From OPT:

WOD 1:
part 1:

A. Clean Grip Dead Lift - build to a tough triple in a few sets
315

B. Power Clean 2 tough every 30 sec for 5 min
185

C. Run 800 m @ 90%; rest 2 min x 3
2.0 inc 9.5 mph

rest 6+ hours

part 2:
21,18,15,12,9,6,3 rep rounds for time:
KBS - 2pd unbroken
GHD sit ups unbroken

21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 20/14"
Push Ups

WOD 2:
part 1
A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min
B. Push Press - 3,3,3; rest 4 min
C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed
rest as needed
part 2
for time:
300 m row
100 double unders
300 m row

WOD 3:

From Crossfit Football:

4 sets of the following complex (115#)

3 power snatch
3 snatch pull
3 power snatch 

rest as needed

WOD 4:
From main site:

Five rounds for time of:

135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Tabata running after 2 of these 4 workouts.


Daily report:

• Body: A little sore 
• Nutrition: Could be better. Bringing in the new year with a clean, wheat-free diet. 
• Sleep: Need more, and better quality. 
• Notes: Gettin' it back. The open registration is February 1, and the first workout is on the 22nd. I've got my work cut out, that's for damn sure.