happy friday

power clean (pause above knee) -- 2, 2, 2, 1, 1, 1
225, 235, 245, 255, 265 (F), 265
power snatch (from high block) -- work to heavy single
95, 115, 135, 145 (left some in the tank... but felt solid)
+
open 12.2 -- amrap 10 min
30 snatch-75#
30 snatch-135#
30 snatch-165#
amrap snatch-210#
for reps: 70

daily report

• body: very, very sore. wednesday's front squats crushed my lefts. arms feel very heavy. lack of carbs may be part of the troubles here.
• mind: thinking clearly. no carbs/sugar since last saturday. will have a slight cheat for the next 24 hours and then back at it for next week.
• spirit: "Whatever you get paid attention for is never what you think is most important about yourself." -David Foster Wallace

OPT x 3 (mon,tues,wed)

Monday

Deadlift 5,4,3,2,1; rest 3 min
for loads: 315, 335, 345, 355 (two singles), 365
+
For max reps
3 min squat clean-165#
2 min squat snatch-135#
1 min thruster-105#
for reps: 16, 10, 6

notes: recently got off of a fast so strength work felt slow. happy with 365; all things considered it was a good lift. second part had little 'pop' out of the bottom, but kept up a solid pace. good session.

Tuesday

Incline bench press; 8-10x3; rest 2 min
for loads: 135, 145, 155 (x10,x9,x8)

for max reps:
5 min burpees
4 min double unders
3 min rowing (no calorie meter :/ )
2 min push press-75#
1 min hand release push ups
for score: 71, 223, (85% intensity throughout, no meter on the rower), 33, 20

Wednesday:

Weighted chin up 2,2,2; rest 2
30, 60, 65
+
15 min amrap
100 power clean-95#
75 chin up
50 front squat-95#
25 t2b
for score: +5 t2b

daily report
body: fucking sore
mind: good, especially after 3 day fast. getting back into it. feels good to be light but need to watch calories. should be eating more to keep up with activity level.
spirit: high
m/f/s: 3/3/7

Long overdue

I'm not quite sure why I quit posting here a few months back. Around the holidays I was working out, but haven't been hitting lifts or following a sound diet as well as I could have been. While this is still worth of reporting, I guess, I just fell off the wagon.

I've been lifting 3-5 times/week since the beginning of the year. Through January, I've finally came around in my course work and have found a rhythm. Last semester I would frequently sleep past 9 or 10 AM, for example, and this semester it is seldom that I wake past 7:30 with most mornings being at 6.

I especially enjoy morning workouts, and have come around in my lifts. With ease, last week, I cleaned 265. I have not done that for awhile, and certainly could have gone heavier. I did not, as it was the last single of my set. I've seen other things come around too, such as aerobic capacity and solid lactate efforts.

For now, I'm focusing on leaning out a bit for spring. I haven't put on too much weight, but I am heavier than I was when I returned from HK. I think that I am around 195 now, and I'd like to get down to a working weight of 185. Especially with the Crossfit Open right around the corner (and I plan on competing) it will behoove me to compete at a lower weight.

I'm attempting to follow a keto-style diet, with weekends being a little more flexible. It's been good so far, and after getting away from grains I feel much better. Especially in the classroom I can tell that I'm better at listening and being attentive. I will do my best to update here, and again possibly will get the fitday.com logs going again.

Drew

A. 355
B. 1 pd, 1.5 pd, 2 pd
C. KBS - 12,12,11,12,11
Burpees - 9, 9, 10, 8, 9
Calories (stationary bike) - 11, 11, 10, 9, 10
Very sore but should make it through the rows later.

Yesterday

A. 225, 245, 275, 295
B. 155, 175F@9, 175
C1. 15,12,9,9,9
C2. UB,UB,UB,9/6,9/6
Not feeling very strong.

Daily report

• Mind: Finals suck. Lots of studying but doing best to keep diet in check. Made salmon earlier with rice and broccoli.
• Body: Very, very sore esp lower body.
• Spirit: Finishing Kant in class today. Moving stuff.
• M/F/S: 4/6/8 :-(

Friday sat

Max incline press
165
Max squat clean
255 265(F@squat)
Max dead
365 (yikes)

12.5 (thrusters/c2b pullups)
95 reps (ick)

Sat morning
20min AMRAP
20 kbs 1.5pd
20 hr push ups
40 du
10 rounds + 1

DR
Shit diet last night.
Sore
M/f/s: 676

ohs/snatch

build to max ohs -- #245 (maybe had one more left... could have gotten 255)

+

amrap 10 min

25 snatch 75#

25 snatch 115#

25 snatch 155#

25 snatch 195#

for reps: 61 (shoulder pain started at 115... lost it at first couple reps of 155)

Daily report

• mind: good diet.
• body: sore. ready for a rest day.
• spirit: kant class was excellent today.
• m/f/s: 3/4/4
• “Rules for Happiness:
  something to do,
  someone to love, 
  something to hope for.” 
  ― Immanuel Kant

Row 5k
For time: 18:05
rest 10 minutes

AMRAP double unders in 10 min
kicker: unbroken sets of 25 reps
for reps: 625

Report

• Mind: Didn't eat much until later in the evening. Okay, but should eat earlier... Watch caffeine intake.
• Body: Sore.
• Spirit: "The important thing is not to stop questioning.  Curiosity has its own reason for existing.  One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality.  It is enough if one tries merely to comprehend a little of this mystery every day.  Never lose holy curiosity." -- Albert Einstein.

Playing catch up here again and again I promise to keep updated. I keep notes... just don't always update. Diet has been very good.

Nov 13.
A. Power Clean - 2-3 x 5; rest 3 min
B. Clean Pulls - 2-3 x 5; rest 3 min
C. Clean - 2-3 x 5; rest 3 min
Notes: Didn't write down weights. Light session -- focus on technique.

Nov 14.
for time and reps:
Run 400 m @ 97%
rest 2 min
AMRAP in 8 minutes:
man makers - 30#/h
(from standing, db's to ground, push up on db handles, 1 arm row alt'ing in plank position - elbow REALLY high on each side, kick legs in, DL the DB's into a squat clean thruster = 1 rep)
Notes: 400m @ 10mph/10%ele on tredmill. Manmakers were terrible: 38.

Nov 15.
as many reps and rounds in 5 minutes:
30 squat clean and jerk - 155#/105#
30 bar facing burpees
Notes: 24 c&j ... didn't have it in me today.

Nov 17.
A. Power Snatch - 2-3 x 5; rest 2 min
B. Squat Snatch - 2-3 x 4; rest 3 min
C. OHS - 2-3 x 3; rest 4 min
Notes: PS-155 SS-185 (205F) OHS-185 ... good session overall.

Nov 18.
"300 FY"
Notes: On rower ... 212 calories. Ouch.

Nov 20.
A. back squat @ 30X1; 6,4,6,4; rest 3 min
B1. paused push press @ 12X2; 3-5 x 5; rest 20 sec
B2. 20 unbroken chin ups x 5; rest 3 min
C. AD sprints - 20 sec all out; rest 2:40 x 4

OPT NOTES: - wave load on back squat so 2nd 6,4 is higher than 1st in loads; ensure 2 one thousands overhead for push press; go hot on AD
Notes: A. 225, 245, 235, 255; B1-155, 155, 165, 165, 175, 185; AD sprints on shitty enduro-bike

Nov 21.
5 sets @ incremental effort/set - 85-100%:
10 TnG PC
10 burpee box jumps - 24"
Row 350 m
(rest 5 min b/t sets)
155, 165, 175, 185, 195
Notes: Didn't time...good efforts

Nov 22.
for time:
15 thrusters - 95#
50 Double Unders
12 thrusters - 95#
50 Double Unders
9 thrusters - 95#
50 Double Unders
6 thrusters - 95#
50 Double Unders
3 thrusters - 95#
Notes: 5:12 ... fun.

Nov 24.
A1. Snatch Pulls - 120% max snatch; 2 reps; rest 10 sec
A2. Power Snatch - catch close to parallel; 2 reps; rest 2 min x 5 - add to A2 per set
B. 5-10-15-20-15-10-5-10-15-20-15-10-5 unbroken 2pd KBS for time
Notes: A1. 245 A2. 135-175 B. Done 2 days later ... ~10 min.

Nov 25.
A. squat clean - build to a tough double fast - short rests
+
for time:
Row 250 m
15 hang squat clean - 115#
15 COVP pull ups
Row 250 m
12 hang squat clean - 115#
15 COVP pull ups
Row 250 m
9 hang squat clean - 115#
15 COVP pull ups
Row 250 m
Notes: Built to 225. Didn't time WOD but ~12 min

Nov 27.
A1. standing press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20"
Notes: A1-175PR A2-65# ... 10 rounds = a little less than 10 min. after set 6 started to burn. mostly butterfly PU.

Nov 28.
A. Front squat; build to a max fast
+
"Karen"
150 wall balls for time
Notes: 245 (shitty) ... Karen was awful. Something like 8 min. No carbs for past 3 days.

Nov 30.
A. 30 muscle ups for time
B. 50 strict hspu for time
+
Row 2k for time
Notes: A. 1 rep every 20 seconds to 10 min. B. ~6 min Row: 6:55.5 (nice.)

Dec 1
A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15 power snatch 75#
30 double unders
Notes: back-295; front-255; 10 min-8 rounds

Dec 3
A. Power snatch; build to a max fast
B. Squat snatch; build to a max fast
C. Close grip bench press; build to a max fast
+
21-15-9
Squat clean 135/95
Ring dips
Notes: 175; 185 (205F); 205 ... WOD was slow. ~8 min @ 75% intensity. Many breaks.

Report:

• Mind: Diet is good. Classes have been okay. CONSISTENCY.
• Body: A little sore today, otherwise good.
• Spirit: Kant.
• m/f/s: 6/5/4

getting behind on these...

Training since Oct 30:

Oct 31

21,15,9 rft
power clean - 135#
ring dips
for time: 8.30

nov 1

10 min @ 90% aer:
10 lunges
10 du
10 ghd sit ups
10 du
(rest 6 min)
10 min @ 90% aer
10 squats
row 250m
10 toes to bar

nov 3

a. snatch - 10 min to max
185, 205f, 205f
b. jerk - 2 every 30 sec for 8 min
185
c. 1-12 unbroken CTB chin up ladder for time
~10 min

nov 4

a. 12 min to build to max thruster
205# (shoulders fried)
b. power snatch from hang - emom x 3; 10 min
155
c. 50 hspu for time - slight deficit - no kip
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nov 6

pain.

row intervals:
5 min @ z1
1 min @ 95% effort
(rest walk 5 min b/t sets) x 5
walk 10 min @ z1 cool down

nov 7

amrap 10 min
95# power clean x 15
30 du's
rounds: 8+15

nov 8

amrap 30 min
run 400 m
15 l-pull ups
15 hspu
for rounds: 6 (subbed kipping pull up w/ l-pull up negative)

YESTERDAY
a1 amrap bench press @ 145
a2. amrap squat @ 155
a3. amrap chin ups - unweighted strict
(all sets at tempo 20X0)
5 rounds
12, 10, 10, 8, 8
20, 25, 20, 20, 20
12, 10, 8, 8, 8

today

3 rft
30 kbs @ 2 pood
bike 30 calories
for time: 9:23

report:

• mind: getting there. looking forward to t-giving break.
• body: sore as heck from the amraps. felt surprisingly solid, though, on today's quick wod.
• spirit: george berkeley.

Thurs:

Row max distance in 60 min
14201 meters

Saturday:

OHS: Build to 3RM; Build to 15RM
185, 205, 215, 225, 235
155(F), 155, 165(x14)

100 GHD situps for time
< 6 min

Sunday

3 sets
10 power clean tng
2 min @ 90% on bike
rest 2 min
+
3 sets
10 push press tng
2 min @ 90% on bike
rest 2 min
+
100 lunges not for time

Daily report

• Mind: Getting there.
• Body: Sore.
• Spirit: DnB
• m/f/s: 4/4/6

fun week

Tuesday:
5 sets:
3 squat clean 155#
3 muscle ups
rest 2 min
+
5 sets:
3 front squat 185#
10 ring dips
rest 2 min
+
5 sets
treadmill sprint @ 15% ele / 10-12mph
rest 2 min

Wed:
10 sets:
3 deadlifts EMOM @ 225
+
4 sets
1-5 hspu ladder
rest as needed
+
as many sets as possible in 10 min
25 unbroken double unders
for rounds: 21

report

• mind: fighting.
• body: sore. especially after ghd situps.
• spirit: looking.
• m/f/s: 3/4/5

Recovered and back at it

OPTathon really got the best of me. I was very sore for most of the week. I continued with active rest and was back to training on Friday:

ACTIVE REST OVER 2 DAYS:

5 rft
5 strict pull ups
10 push ups
15 squats
(slowly)

50 turkish get-ups (not for time)
1.5 pd

row 5 min easy
10 intervals: 30 sec @ 90% ; 30sec @ 50%
row 5 min easy

run 5 min easy
10 intervals: 30sec @ 90% ; 30sec @ 50%
run 5 min easy

FRIDAY:

A1. Front squat 5x4 (30X0)
A2. 15 chin ups
B1: 10 BB lunges x 4 (135#)
B2: 15 kbs (1.5 pd)

TODAY (SUNDAY):

Snatch grip deadlift 7x5 (4111)
185, 205, 215, 225, 235(x5)
Standing press x 5,4,3 (21X2)
135, 145, 155

50 covp chin ups
50 thrusters (45# dbs)
50 cals air dyne
50m bear crawl
50 walking lunges
50 covp chin ups

report

• body: sore
• mind: ROUTINE. THIS ENTIRE WEEK WILL HAVE FITDAY REPORTS.
• soul: rules for radicals.
• m/f/s: 6/4/4

optathon

I've been following OPT's perscription (www.optexperience.com/blog) for awhile now and thought I'd give his Optathon 3.0 event a shot. Here's the handbook about the events: http://optexperience.com/files/accounts/optimumtraining/assets/Natalie/OPTathlonHandbooknoscore.pdf

Event 1: Clean and OH in 10 min
Event 2: Standing Triple Jump
Event 3: Row Repeats
Event 4: 8 min amrap
Event 5: OH Shot Put
Event 6: 3000m run

E1: 255
E2: 21 ft
E3: 1:32.7, 1:32.7
E4: 8 min amrap (8 thrusters 115#, 8 bar-facing burpees, 8 ctb pullups) 4 rounds + 5 burpees
E5: 30 ft
E6: 12:29

Daily report

• Body: Sore.
• Mind: Good after this. Trying to keep diet in check this week.
• Spirit: http://www.youtube.com/watch?v=5DUCKGyojpE
• m/f/s: 3/4/5

Pretty busy

Took a trip over long weekend to DC. I keep saying that I need to get better posting here. I am hoping that it will help me find a sense of routine. I am going to now be focused more on diet than training so perhaps a food log for a few days will be in order.

I've been following OPT's training that has had a lot of rowing and a lot of cleaning. Neither are on par with numbers I have put up in the past, but I hope with the consistency of staying on top of both of them I will see improvement. Right now my clean wont budge above 255. A goal of mine is to his 275 before the end of the semester.

I'll post some of my rowing times here. Form could see improvement; again consistency here will be key.

This one was fun:

AMRAP 8 min
8 thrusters -- 115#
8 burpees over bar
8 chin ups

Mile test:
6:29 (retest soon!)

Daily report

• Mind: START GETTING UP EARLY YOU LAZY FUCK.
• Body: A little sore now; rest is good.
• Spirit: Interests are spread out at the moment... need to find one and focus on it.
• m/f/s: 2/3/2

Yesterday:

c&j to heavy single
185, 205, 215, 225, 245

rest 5 min

row 500m; rest 3 min x 3
1:33, 1:35, 1:37

Today:

run 5k
rest 5 min
30 hspu
10 pullups
20 hspu
20 pullups
10 hspu
10 pullups

daily report

 for time (will post video):

50 double unders
10 burpees
40 du
10 brp
30 du
10 brp
20 du
10 brp
10 du
10 brp
Very fun, very few trips. Just under 5 min.... would have been quicker with shorter rope. Just replaced buddy lee rope with new longer one. Will shorten it up. In anycase, burpees felt good.

yesterday: row 6k

daily report

• mind: GET DIET TOGETHER.
• body: SORE.
• spirit: classes have been excellent. descartes, spinoza, freud, livy have expanded my perceptions.
• mfs: 7/8/8

Update

It's been awhile... I have been training but have not been active on here. I am going to make an effort now to update everyday regardless of whether I have trained or not. Perhaps that will include now and then a stream of consciousness "whats-on-my-mind" which will probably not spark any interest in what one would come to see on a training log, but will keep me consistent in my postings. In any case, here is the training done since the previous post:

for time:
50 hspu
50 pull ups
50 box jumps -- 30"
50 ghd sit ups
50 burpees
~20 min

row 1 min @ 95
rest 2 min
row 2 min @ 90
rest 2 min
row 3 min @ 85
rest 2 min
row 4 min @ 80


42 db snatch - 65#
21 hspu
84 squats
30 db snatch - 70#
15 hspu
56 squats
18 db snatch - 75#
9 hspu
28 squats

a1. front squat @ 30x0; 3 x 6; rest 15 sec
a2. amrap covp chin ups
for loads: 185, 195, 205, 215, 225, 235
for reps: 25, 22, 20, 18, 15, 15, 15

a1. bench press @ 20x2; 5x5; rest 10 sec
a2. kbs russian x 15; rest 10 sec
a3. row 1 min all out - rest 5 min x 5

50 wall balls - 20#
run 400
35 wb
run 800
20 wb
run 1200
for time ~15 min

a1. powerclean x 7; rest 2 min
a2. cgbp x 3 x 7; rest 2 min
b. 80 ghd sit ups (not for time)

row 5k for time
18:36

a1. back squat x 3; rest 2 min
a2. weighted chin up x 3 x 7; rest 2 min

TODAY: 

amrap 20 min
run 400m
amrap chin ups - covp
for reps: 30, 20, 20, 20, 15, 15

daily report

1. mind- need to be more consistent with diet.
2. body- a little sore; weak squats. a function of diet, i think.
3. spirit- potential in classes; need to find energy.
4. mfs- 8/4/6

Tuesday/Wednesday

Tuesday:

60 min to max in following complex

3 clean grip DL
3 power clean
3 hang squat clean
3 push press
3 thruster
(95,115,135,155,155,165(f), 165(f))

Wednesday:
50 HSPU
50 strict pull ups
50 box jumps (30")
50 glute ham situps
50 burpees
for time: 15 min

daily report

• body: sore. 1-10;6
• mind: feelin good feelin great
• spirit: studying descartes Cogito. good stuff.
• m/f/s: 3/4/3

good weekend

Thursday:

Warm up
Clean and jerk - work to heavy single
For load: 225

500 m row @ 90%
rest 2 min x 5

Today: weekend make-up
OPT BEING SAT/SUN

hb back squat - 30X0
5,4,3,2,1 w/ low rest
for load: 185

3 push press (moderate)
rest 45 sec
10 covp pull ups
rest 60 sec x 8

row 500m
+
6 rft
10 kbs - 2 pood
10 burpees
+
row 500m

daily report

• mind: good
• body: a little sore, good. beta alanine is good stuff for training. notice a definite difference in fatigue/lactic acid build up.
• spirit: classes going well; getting caught up on reading.
• m/f/s: 3/3/3

Few days ago:

1. Power clean - build to max

for load: 245

+

TnG squat clean - EMOM 8 min

for load: 155

Two days ago:

A1: Push Press @ 12X1; 5 x 6; rest 30 sec

A2: AMRAP strict unweighted throat to bar Chin Ups @ 1111 x 6; rest 3 min

for load: 185, 185, 185, 195, 205, 205

for reps: 7, 6, 6, 5, 4, 4

B: OH Walking Lunges -- 95# barbell -- 20 steps; rest 1 min x 5

Today: 

A. Power snatch to a max

for load: 165

B. For time:

75 reps - power snatch - 75#

(~9 min.. mostly grip issues)

Daily report

Mind: Getting there

Body: Sore. Very sore, especially legs. 1-10; 7

Soul: Glad to be back in Collegeville.