Rest day

No training.

Daily report

• Body: Incredibly sore.
• Sleep: Very little.
• Nutrition: Nothing.
• Notes: Sick all day. Vomiting, fever, stomach pains.. the whole nine yards. My urine is quite dark which makes me think it might be rhabdo, but I'm not sure. In any case, this sucks. Probably wont be training for a few days.
• Cool link of the day: The Inanity of Overeating by Gary Taubes

Rest day

No training

Daily report

• Body: Most sore I have been in a long time.
• Sleep: Good.
• Nutrition: Very good.
• Notes: Was thinking about doing J.T. today at the box, but given that every trip up or down the stairs is a mini WOD and the immense difficulty of squatting to sit in a chair.. I will take some much needed rest today.
• Cool link of the day: I've been doing these for the past couple of weeks. These cognition tests from Cambridge Brain Sciences analyze different patterns of one's thinking. I really enjoy the grammatical reasoning test.

Squats.

18:00

Warmup:
Row 2000 m (Easy pace :00-:45 Sprint :45-:00)
Row 500 m (1:45)
PVC drills (OHS, Sampson stretch)

1-2-3-4-5-6-7-8-9-10
Front squats (225#)
Back squats (225#)
For time: 36:46

Daily report:

• Body: Legs were fine before this one, now completely disabled.
• Sleep: Good.
• Nutrition: Could have been better. Not bad.
• Notes: Good warm-up with the rowing. Definitely good to go into this one warm, but not fatigued. Felt like my time was much better having done this one before. Felt strong on the back squats, front squats were killer. Need to work on keeping my knees out and spreading the floor with my feet. Overall, good workout... not exhausting but as stated above, completely disabling. Very, very difficult up and down stairs. Difficult to walk. Will be interesting tomorrow morning.
• Cool link of the day: "A Big, Fat, Stupid Nation" by Justin Stoneman is one of the best articles I have ever read on the American diet. A very compelling and informative read. The amount control the food industry has on this country and our government many do not realize. I'm not giving up hope just yet, though. We'll figure it out someday.

Swimming

13:00

Warmup (Arm circles, Leg swings, 600 yrd swim)

From Crossfit Endurance:

Cover as much distance as possible
Swim: 20 minutes

1250 yards

Daily report

• Body: Sore. Especially lats.
• Sleep: Good.
• Nutrition: Good.
• Notes: Good to be back in the pool. Set a pretty good benchmark for this workout. Will try to complete again before back to school; 1500 in 20 min is within reach.
•  Cool link of the day: A great snatch by Willy Moser, who is only 12 years old. Will be crazy to see what he's putting up in a few years.

Power snatch, Ring dips

18:00

Warmup:

Row 500m

3 rounds
20 Double unders
1 Rope assent (15')

20 Box-jumps
50 Jumping Jacks
20 Push-ups
50 Mountain Climbers


21-15-9

Power snatch (115#)
Ring dips

For time: 9:04

Daily report

• Body: Rested. Underestimated the power of a couple of rest days.
• Sleep: Didn't sleep too well last night. Weird though, was still well rested today.
• Nutrition: 26 hour fast. Some junk before bed. Ready to get this honed down for good.
• Coaching notes: Really focusing on pulling under the 'third pull' of my Snatch form. Right now, my weakest link. Will snatch 200+ when I start pulling under the bar aggressively.
• Notes: Solid WOD. Should have been sub-9. Would have been if all snatch sets were unbroken. I broke with 5 reps left in second round. Ring dips were okay, need to start warming up with these.
• Cool link of the day: Denis Minin of Ukraine shows off a few incredible feats of strength. Wow

More rest

Nothing really to report. Diet hasn't been the best. Hate to procrastinate, but putting off training until I get back into town.

100 Most Beautiful Words in the English Language

Merry Christmas

150 Burpees
~16 minutes (no watch)

Daily report

• Body: Little sore in lower back.
• Sleep: 10 hours
• Nutrition: Holidays :(
• Notes: Felt a little groggy this morning, felt like I needed something to get moving again.
• Cool link of the day: tbd

Rest

No training.

• Body: Sore.
• Sleep: Lots.
• Nutrition: Meh.
• Notes: Will not break for all of the holidays, hopefully some bodyweight metcon work in the next couple of days. Much needed rest after yesterday, and ice fishing tomorrow.
• Cool link of the day: Here is a good read defining the three elements of good posture.

Jerks, Rowing, Back-squat Thrusters

1800

Warmup (15-12-9 Box jumps, PVC thrusters)

Jerk
1-1-1-1-HS
For loads: 135-185-225-245-255-265(F)

5 rounds:
400 m row
Back-squat thrusters (135#)

For time: 15:39

Daily report:

• Body: A little sore, better than yesterday.
• Sleep: Good.
• Nutrition: Good. Will be a test the rest of the week.
• Coaching notes: Jerks got much slower as the weight piled on. Need to be more aggressive in the drive. 265 is definitely in the wheel-house. I can catch it, but I need to drive it there.
• Notes: One of two people at CFSP to complete this workout Rx'd. 135 was pretty tough. Only broken set was the 4th. Really fell off on the rows; I'd like to make it a goal to get more proficient. I have the form, I just need to be able to keep it for more than 1000 meters.
• Cool link of the day: Going to try to incorporate some of these winter strategies. I like #4: Removal of All Sugars. It's tough, but in this season sticking to it really makes the difference in one's health.

Hang power cleans, Clapping push-ups

Warm-up: 500 m row, 25 Granny tosses with partner (20#)

21-15-9

Hang Power clean (155#)
Clapping push-ups

For time: 5:39

Squat: 1-1-1-1-HS

For loads: 185-225-275-315-325-335-345

Daily report

• Body: Sore. Didn't drink enough water yesterday.
• Sleep: Good. Well rested.
• Nutrition: So-so. The holidays are getting the best of me.
• Notes: Good time on the WOD. Flew through the hang power cleans, all sets were unbroken. All sets of push-ups, however, were broken. Time to beat for the day was 4:10. Long way outta my reach... I need to get better at push-ups.
• Cool link of the day: Your Body is a System by Robb Wolf.

Snatches

Warm-up:
Burgener warm-up

Snatch from hip (BB or PVC)
Snatch from knee (BB or PVC)

Snatch
2-2-2-2-2

For loads: 95 - 115 - 135 - 145 - 145 - 155 x 1 - 155 x 1


95 pound singles x 6

3 rounds of:
5 Push-press (145 pounds)
21 WB Shots

For time: 3:25

Daily report

• Body: Still sore.
• Sleep: 9 hours.
• Nutrition: So-so
• Coaching notes: Not aggressive enough on the third pull of any of the snatches. Didn't feel like I was sticking any of them very well today. Should have stuck with 135 the whole time.
• Notes: Good time on the WOD, could have been faster. Record for the day was 2:59.. I could have beat it. Snatches just weren't coming today.
• Cool link of the day: Why stretching is not a good warm-up.

Rest

No training today

Daily report

• Body: Very sore.
• Sleep: Good
• Nutrition: so-so
• Notes: Hopefully will be ready for tomorrow's wod. Really hurtin from yesterday right now.
• Cool link of the day: Scientist shows link between diet and onset of mental illness.

Burpees, Cleans, Box-jumps

 Warm-up: 4 minutes jump rope

Clean review

5 rounds:

20 Burpees
20 Clean (95 pounds)
20 Box-jumps (24")

For time: 26:14

Daily report

• Body: Tired.
• Sleep: Not very much.
• Nutrition: Fair.
• Notes: This one sucked. Time was acceptable, but very difficult to push through. Burpees were probably the most difficult. Cleans physically could have been completely unbroken... mentally, another story.
• Cool link of the day: Good read on the importance of sleep.

Randy, Front squats

18:00

Warmup (500m row @ 1:30, 15 pushups, 15 box jumps, 15 jumping jacks, 15 mountain climbers)

Snatch review

Randy
75 Power snatch (75 pounds)

For time: 4:39

Front squat
3-3-3-3-3

For loads: 185, 225, 245, 255, 255

Daily report

• Body: Good. Shoulder finally healed.
• Sleep: 9 hours. Well rested.
• Nutrition: Clean. Will try to be more detailed here over break. Possibly weighed/measured proportions and pictures.
• Coaching notes: Power snatch not as comfortable as it should be. Pressed out 10-15 reps on Randy which is not acceptable. Next time focus on finishing the pull and following through with hips, not arms.
• Notes: Randy time was okay, could have easily been 25 seconds faster. Tyler nailed it saying the trick here is to go 75 reps straight though. Maybe not as fast of reps as I did, but if I paced myself through without stepping away this would have been around 4 minutes. Physically, this is not too difficult... mentally, it sucks.
• Cool link of the day: Science of Sport just published their top sports videos of 2010. Some of these videos are incredible. My favorite? Rugby. I have always wondered just how sick the All-blacks are at rugby. Yep, pretty sick.

Shoulder work

17:00

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push perk 5-5-5-5-5

For loads: 155, 185, 205

3 rounds of:
7 Overhead squats @ 95 pounds
7 Burpees  (w/ jump over bar)
28 double unders
For time: 5:22

Daily report

• Body: Good.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: Good shoulder presses, felt strong on the jerks. Had to power clean every rep to the rack which was a bit training for the push presses. Overall, a strong WOD. Would have done 5 rounds and heavier OHS on the metcon but was being pressed for time.
• Cool link of the day: More evidence in support of fasted training. It baffles me how people buy into the belief that there is some sort of "protein window" where you need whey before and after workouts. There is a compelling body of research showing that fasting after training allows a better hormonal response for recovery.

Rest day

No training today.

Daily report

• Body: Sore.
• Sleep: Good.
• Nutrition: Okay. Made stir fry again.
• Notes: Busy with finals, no time for training. Home tomorrow, hope to get back in the gym.
• Cool link of the day: I've been following this debate on The Economist. Check it out: Does the language we speak shape our thoughts? Personally, I argue that rather than language constricting our ability to express ideas, there is something ineffable about our ability to express ourselves that make it so that we can never say all there is to say about something. Any idea you can think of, there is an infinite number of ways to express it; you can never say all there is. Anyways, there's some fascinating discussion/debate about this in the link above.

Deadlift, GH Situps

21:00

Warmup (Rope climbs, Threw around lacrosse ball, Running)

3 rounds of:
10 Deadlifts
30 GHD situps
For time: 6:59 @ 225 lbs

Daily report

• Body: Sore. Especially in my back. A little sick.
• Sleep: Poor. 6 hours.
• Nutrition: Okay. So it turns out that stir fry last night was about 10 degrees too hot. Today was a little uncomfortable.
• Notes: Just a quick one from the main site today. Not sure if it was my poor diet or the cleans from  yesterday that put me out but I was groggy today. Probably a little of both on top of the stress of finals. No excuses, I'll be back into the swing once I'm home for break. By the way, here are some times and weights to compare my time to:

  Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs. 

  Very, very humbling.

• Cool link of the day: 10 things you didn't know about sound. Very interesting commentary. This one is especially fascinating-- 

  1.) You are a chord. This is obvious from physics, though it's admittedly somewhat metaphorical to call the combined rhythms and vibrations within a human being a chord, which we usually understand to be an aesthetically pleasant audible collection of tones. But "the fundamental characteristic of nature is periodic functioning in frequency, or musical pitch," according to C.T. Eagle. Matter is vibrating energy; therefore, we are a collection of vibrations of many kinds, which can be considered a chord.

  This raises an important question: As our eating gets further from our paleolithic roots, are our bodies thrown off pitch?

Clean & Jerks

16:30

Warmup (jumprope, stretching, handstand push up practice)

Clean & Jerk
135 x 5
185 x 2 x 2
225 x 2 x 2
245 x 2 x 2
255 x 2 (good cleans, failed jerk)

10 - 8 - 8 - 6 reps of the following:
Butterfly pull-ups
KB snatch (1.5 pood)
Pistols i.e. One legged squats (alternating legs)
For time: 10:21

5 rounds:
15 Glute ham sit-ups
25 Back extentions
For time: 10:51

Daily report

• Body: Good. Back a little sore.
• Sleep: A little too much. 10 hours. Lazy morning.
• Nutrition: Good. Made stir fry tonight again. Learned how to dice an onion. I have found a new appreciation for cooking.
• Coaching notes: 245's felt very solid. 255 jerk should have come... breathing really came into play. A big belly of air would have made the lift. Otherwise, first pulls were solid.. set up for good position into triple extension. At 225 there was awkward contact with legs between second and third pull. Fixed this for rest of sets.
• Notes: Lazy during met cons. Was a bit tired after the cleans. Kept good pace, didn't push very hard. Situps/Back extensions were killer. Took one minute break after 3 rounds... hamstrings and lower back were dead.
• Cool link of the day: This guy lives in a 100 square foot home. Check out his shower setup. Intriguing.

Run, Pull, Burp, Squat

19:00

Warmup: 400 meter run

4 rounds:
Carry sandbag 400 meters (60 pounds)
12 Pull-ups
18 Burpees
24 Squats
For time: ~30:00 (no watch today)

5 rounds:
20 KB Swings (2 pood)
rest 90 seconds between sets


Daily report

• Body: All good except lower back. Presumably from squats the other day. Shoulder feels much better. Did not hurt on KB swings.
• Sleep: Good.
• Nutrition: Poor. No caffeine for last two days. Felt pretty groggy.
• Notes: This WOD deserves a name. Not sure what I'd call it, but it was a good one. Wish I had a definite time for it, but I forgot my stop watch. KB swings were easy for first two sets. Last three didn't come easy. All sets unbroken.
• Cool link of the day: R.I.P. Metrodome

Rest day

Rest day

Daily report

• Body: Good except for right shoulder still. If this continues I might have it checked out. And legs are a bit sore from yesterday.
• Sleep: Good. 9 hours.
• Nutrition: Not bad. Some holiday snacks.
• Notes: Much needed rest day. Legs needed it. Can't wait to hit next week hard. Lots of studying today.
• Cool link of the day: Top 10 Highest-Paying Jobs in the U.S.
• Cool quote of the day: "If they can get you asking the wrong questions, they don't have to worry about the answers"
  - Thomas Pynchon