This blog is for keep track of my day to day training volume as well as a place to record my thoughts...
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09/02/2014 UBPush/UBPull, CrossFit

A1. Push Press, 5RM, -5%, -10%; 90s

A2. Pronated Pull-up, 31X1, 3-5 reps x 3 sets; 90s

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3 RFT:

Run to Aikens & Back via Newton

21 box jumps, 20”

12 deadlift, bodyweight

 

09/01/2014 C+J EMOTM, FSquat Int, Sprintervals

A. C+J, 1x EMOTM 8 min (worked up to 175# c omfortably)  Was able to implement a new technique for the jerk.  Feeling a bit more confident in the movement.

B. Front Squat, build to a 3RM in 15 minutes (Worked up to 275#) Felt strong, I think I have room to hit 285# if I had more time.

C. AirDyne 10s ALL OUT every 2 minutes x 6 (Averaged 34~35mph)  Plenty of rest between max efforts, averaged 35mph first 3 rounds and then dipped to 34~33.5mph for the remainder. 

 

8/28/2014 - 5k run

Went for a 5k run around the neighborhood today.  Went easy on the active recovery and finished at 26:42

8/27/2014 Gymnastics + Aerobic Power (Volume)

2 rounds:

  • 30s Ring Support
  • 30s rest
  • 60s Arch rock
  • 30s rest
  • 30s Handstand hold
  • 30s rest
  • 60s Hollow rock
  • 30s rest

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warm-up / prep for 10m

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8 rounds for time:

  • 8 power clean, 115#
  • 8 lateral barbell burpees

Completed in 7:39. - Went way too fast off the bat.  I definitely held a pace way faster than expected.  I was trying to shoot for 1 round per minute pace but after completing the first 3 rounds in 1:30, I definitely burnt out too fast.

 

8/25/2014 C&J Int, BS + UBPull, RDL

A. Clean & Jerk, 1.1 x 3; 120s

* work at an RPE of 6/10
* worked at 145# only, felt good.  Using a different technique for the Jerk as recommended by Steve Bel.

B1. Back Squat, 5-5-5; 90s

* RPE 6/10

*  Used 245#, felt easy.

B2. Bent arm chin-hang; 12-60s x 2 sets; 90s

*Got up to 60 seconds both times.

C. RDL, 40X0, 3 x 5 reps; 120s

* same as above, RPE 6/10
* used 245# + straps on the RDL from the floor.

D. Row 300m at nearly all out x 2; rest 60s with feet in straps
*First round was 57 seconds and second was 1:03

8/23/2014 Clean + Walking lunge

A. Build to a heavy Clean + 3 front squat complex.

  • Managed to get up to 265#
  • Dropped to 245# for 2 more sets of the same complex

B. 3 rounds

  • 10 BB Front rack walking lunge @ 145#
  • 10 lateral burpees
  • 1 minute rest.

C. Gymnastic shoulder mobility

8/19/2014 Gymnastics (structural) + Lactic Endurance

3 rounds:

  • 30s Ring Support (goal is hands forward, rings clear of hips)
  • 30s rest
  • 60s Arch rock
  • 30s rest
  • 30s Handstand hold
  • 30s rest
  • 60s Hollow rock
  • 30s rest

 

prep for “sprint-like effort” for 10-15 minutes

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15,12,9 for time (5 min time limit):

  • Power Clean @ 115lb/80lb
  • Lateral Barbell Burpees

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Rest 10 min

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15,12,9 for time (5 min time limit):

  • Power Clean @ 115lb/80lb
  • Lateral Barbell Burpees

 First round of this couplet i was able to complete in exactly 3 minutes, I moved fast and paced well but i was just not recovered or ready to go by the 10 minute rest was up.  I don’t know what hit me but I had a horrible headache after.

I could not recovery properly!

8/18/2014Sn (complex), C&J (int), F.Squat/UB Pull

Got sick after Tuesday last week.  Fell into a really bad fever, had to stay home unable to get out of bed for almost 3 days. Lost like 7lb# back at it today though:

A. Snatch + 2 OHS + Snatch + Snatch Balance; build to a heavy set in 15m

- only able to get up to 135#, felt heavy.  Body wasn’t feeling too strong, the right shoulder scapular was not feeling very stable.

B. Clean + Jerk; 90-100% x 1 x 4; rest 120s

Stayed at 185# for this.  Again, not feeling incredibly strong on this movement.

* work within range… back down if missing reps

C1. 1 ¼ Back Squat, 50X0, 4-6 reps x 4 sets; rest 90s

Only used 220# for 5 reps each set.  Felt better than the rest of the movements but I feel like this should have been a lot heavier for the reps we were doing.

C2. Bent arm chin-hang; 12-60s x 4 sets; rest 90s

8/12/2014 - Lactic Endurance

AMRAP 2:30 (100% effort!):

30 thruster, 95

Row as far as possible

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rest 10m

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for time (2:30 time limit) (100% effort):

5 power clean, 115#

5 push press, 115#

5 lateral burpees

4 power clean, 115#

4 push press, 115#

4 lateral burpees

3…

2…

1…

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rest 10m

 AMRAP 2:30:

Double unders

* each time you break, do 5 burpees

 

8/11/2014 - Sn (complex), C&J (int), Cn EMOTM

A. Snatch + 2 OHS + Snatch + Snatch Balance; build to a heavy set in 15m

Got to 135# again, felt good but 145#, the right shoulder started to get unstable.

B. Clean + Jerk; 90% x 1 x 3; rest 120s

Only went with 185#, each rept felt good but again, the right shoulder is causing some stability issues.

C. Clean 2x @ 215# EMOTM for 10 minutes

felt good though some reps were tougher than others.