Thursday, January 31, 2013

Going into yesterday, I had a sprain or hot spot just below mid back in spine.  Today it is feeling MUCH better.  Doctor gave me a cortisone shot in the bursa sac today.  X-rays and ultrasound doesn't indicate any tears.  He suspects inflammation causing tendon pain and radiation down arm.  2 weeks he'll see me again and may inject AC joint if pain persists however there was no pain to indicate an AC joint issue. 

AM
Swim 25m on the min for 36 min (900m) @85% effort

PM 

"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

you MUST stop b/t sets
you CANNOT skip singles in b/t sets

+

21-15-9 
Power clean 185# 
Box jump 30"

-

AM:

30m AD: 15m @ lvl 2, 15m @ lvl 1

PM:

Flight Simulator: 7:43 (last PR was 9:40 in 2011 and 21:53 in 2009)  Today all sets were unbroken for the double unders. 

Metcon: 5:45  Not really worth timing but subbed x2 sit-ups for power cleans.  Doc said no lifting using arms for a few days.  Following his advice.  Did this just for the practice on 30" BJ rebounds.  

Wednesday, January 30, 2013

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x35
+
Airdyne 5 min z1

PM
On the minute for 22 min
Odd- 7 power clean 140#
Even- 8 toes to bar
+
On the minute for 22 min
Odd- 7 TnG deadlift 295#
Even- 10 CTB chin ups

-

AM:
Done: Held 1840 c/ph.  Felt pretty good and got stronger towards the end.

PM:
The first 22 minutes was alright and had no issues.  The last 3 rounds of deadliest and C2B were brutal today.  Had a more difficult time than our session last week.  The extra round and weight had more of an impact on the last 22m.  I used a whole role of tape on hands this go around and didn't result in any tears although I have some blisters.  It was a rough PM session.

Tuesday, January 29, 2013

AM
Row 500m @85%
Rest 2 min
x8

1:37, 1:38, 1:39, 1:39, 1:40, 1:39, 1:40, 1:41 - Got a little rough on legs.  Still a little sore from those 315# BS the other day.

PM 

A. Squat snatch 2, 2, 1, 1; rest 3 min
B. 1 1/4 back squat 5, 4, 3, 2, 1; rest 3 min
+
50 hang squat clean for time 135#

A: 195/205/215/225
B: 265/285/305/315/320# - Felt heavy
Time: 3:54 - I'm going to say it one more time.  The legs have been trashed ever since the 315# wod several days ago.  They felt like crap tonight but hung in there.  It was a little more miserable than I had anticipated. 

Sunday, January 27, 2013

AM
Run 45 min z1 out of bed fasted

PM
15 min amrap:
75 power snatch 75#
150 double unders
75 calories airdyne

-

AM: Ran on hilly trails

PM: At a volleyball tourney all day and didn't get home till late.  Knee's were a little smoked from the run and didn't have it in me for the PM.  Did a tabata of troubling movements in the living room for this one.  Tomorrow rest day, regrouping and back at it on tuesday.

Saturday, January 26, 2013

AM
A. Split jerk clusters 1.1.1.1.1x3; rest 20 sec/rest 3 min
B. Push jerk; build to a tough single
+
For time:
50 hspu
25 muscle ups

PM
5-4-3-2-1
Back squat 315#
Weighted chin up 44#

-

AM:
A: Worked up to 115kg.  No jerk blocks so just worked jerks off a rack.  Shoulder not playing well, stopped there.
B: Technique only
Time: 14:25 - didn't feel strong today on hspu's.  Failed the first two MU's because dip strength was affected by hspu's.  

PM:
4:37 - Small transition times between pull-up rig and getting DB situated.  BS was uncomfortable but solid.

Friday, January 25, 2013

Rest Day

E:  Using this to makeup yesterdays AM session.

30m AD @ lvl 1

Thursday, January 24, 2013

AM
Swim 25m on the min for 32 min (800m) @85% effort

PM
5 rounds for time:
5 power snatch 155#
7 hspu
14 pistols

-

AM: Skipped, no time

PM: 9:35 - hands were hamburger and long walk between hspu and platform.  I can shave 45 seconds off of this.  Pistols were tough after yesterdays session. HSPU all unbroken and strong

Wednesday, January 23, 2013

AM

Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1

PM 

On the minute for 20 min
Odd- 7 power clean 135#
Even- 8 toes to bar
+
On the minute for 20 min
Odd- 7 TnG deadlift 275#
Even- 10 CTB chin ups

-

AM: Done with avg 1800+ c/ph

PM: Done all UB.  Last 2 rounds of HSPU got spicy when hands started to tear.  Blood blisters.

Tuesday, January 22, 2013

AM
60-90 min skill session (snatch/oly/advanced gymnastics…target YOUR weaknesses)

PM
Row 10 min z1
+
row 30 seconds @85%
row 30 seconds easy
x36
(rest 3 min bw sets 9/10, 18/19, 27/28)
+
Row 10 min z1

-

back2back
AM: 20m skill work complete. Short on time and row is going to take a while.
PM: Avg 150-160m on 85%. Lowered damper to 6 for higher SPM.
2405m: Z1 @ 12k ft
2359m: interval 1
2344m: interval 2
2303m: interval 3
2318m: interval 4
2282m: Z1 @ 12k ft
Total: 14011m

My butt hurts and fluid blisters on hands from this one.

Monday, January 21, 2013

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

7 minute AMRAP of:

Burpees

*2012 Open standard.

-

1) 195/215/180#

2) 228/255/215# - many failures tonight.  Was a big off day.  Shoulders smoked.  Backing down a bit.

No rest

Burpee's: 101 - legs were tired from BBG so I'm happy with this result despite having a crappy day.

Saturday, January 19, 2013

Today I was down cheering on my boy at the FrostFit competition so workout took a backseat today.  Luke/Isaac was the talk of the day today.  I don't know how many folks came up to me and asked me if Luke was my son.  The kids did an amazing job!  Tamera/Lindsey from Pandora's Box took 3rd in females.  Gabe and Trish Beauperthuy took 1st in the male/female group.  Happy 39th birthday Gabe!

Spectator Challenge:  Max burpee pull-ups in 2 minutes: 37 (First place by 12 reps.  Won box of paleo treats and had a dry cough all morning.  Smoked me)

E: Two weeks with e training.  Will start tracking progress here.

75 b @ lvl 2 - variations and effort evaluation

Friday, January 18, 2013

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

-

S:

1) 250# - not ba

2a) 225/240/255#

2b) 80/85/92.5#

C: 120 reps + 50 reps (runs were uncomfortable today)

Thursday, January 17, 2013

Front Squat: 3RM effort
100 C2B PU: Sets of 5 for time

5 rounds for time:
5 deadlift 315#
10 burpees

1a) 5X3 Pendlay Rows – heavy, rest 45 sec.
1b) 5X3 Split Press – heavy, rest 45 sec.

-

FS: 315# - shoulder started to hurt.  tough set, shut it down.
C2B: Did sets of 5 until 50 then worked variations for another 30.  Hands were already hamburger for the workout a few days ago.  Stopped there.
Metcon: 3:57 - could have been a little faster but happy with outcome.  DL got heavy.
1a) 200# - VERY LIGHT, just used this to polish off back and work technique
1b) 155# - weight was uncomfortably heavy but solid

Tuesday, January 15, 2013

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Strength

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning

5 rounds for total working time of:

3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

* Muscle Ups were solid and on fire tonight

BBG: Skipped, hands hamburger and body smoked from percentages the other day.

S: Skipped

C:  1:30/1:24/1:23/1:43/1:38 - Total: 7:38

 

Monday, January 14, 2013

BB Gymnastics

1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

For time:

50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#

-

FILLIN

Saturday, January 12, 2013

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.

Conditioning

There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform the workout with please do so. The second is an individual version.

Partner Version:

3 rounds for time of:

40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry

Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).

Individual Version:

3 rounds for time of:

25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)

-

BBG:

1) 215#

2) 255#

S:

FS: 265/280/300/315# - The two triplets were done in singles.  Didn't have the strength today to complete the triplet.

C:

23:12 - HSPU got difficult. Burpee's were least of my issues.  BBG fatigued arms and got heavy.  Did 25m walks with turnarounds so they cut into my time a little bit.

Friday, January 11, 2013

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).

-

* Performance on met con today was off the charts.  Very happy with the result.

S:

1) 300# - This was heavy but completed

2a) 210/225/240/250# - rough

2b) 75/80/82.5/90#

C:

Time: 4:32 + 46 row calls (SMOKING Conditioning time.  All unbroken with 0 transition time.  Amazing performance today)

Wednesday, January 9, 2013

BB Gymnastics

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one and perform each set EMOM…

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

-

BBG:

1) 185x4/205/215/225# - Last set felt good

S:

1a) 245/265/276/285#

1b) 245/265/265/265#

1c) 155/155/165/165#

C:

Run complete:  Started to feel strain starting 7th run.  Had to back down the sprint just a bit.  Ran in 30 degree weather.

Tuesday, January 8, 2013

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Conditioning

7 rounds for time and calories of:

30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#

Rest 1:1

Notes: Round times should include 30 second row.

-

Took additional rest day today. I did do some z1 e training but don't recall what it was exactly.

Saturday, January 5, 2013

BB Gymnastics

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg

Rest 1:1

Daniel Tyminski – 6:43
Brandon Swan – 7:19

-

BBG:

1) 195/215/225/170# - Brutal heavy today at 90s intervals

2) 225/255/270/200# - Snatches smoked me, started to break down going into 90%.  

C:

1:36/2:07/2:42/2:25 - Total: 8:50 (Burpees were brutal because of the box overs)

Friday, January 4, 2013

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

For time.

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

-

S:

1) 275#

2a) 210/240/255#

2b) 65/80/85#

C:

I believe this was in the 8:40 time frame.  Don't recall exactly but the first 9 bar MU's were unbroken.  Had a few issues stringing the 7/5 together into UB sets after fatigue set in.  2 failures on the 5 caused about a 40-50 second penalty.  Happy considering I rarely practice these.  Need to polish them up under fatigue.  These really flared up my shoulder the following day.  Must proceed with caution on these leading up to the open. 

Wednesday, January 2, 2013

BB Gymnastics

1) 12 minutes to establish a 1rm Power Snatch.

2) 12 minutes to establish a 1rm Power Clean & Push Jerk.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 6X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

-

BBG:
1) 205# - standing snatch, no power squat.
2) 225#

S:
1a) 245/275/285/295/295#
1b) 245/275/285/285/285#
1c) 145/255/165/165/165# 

C:
1:33/1:34/1:35/1:36 

Tuesday, January 1, 2013

20 minutes to complete the following…

For time:

“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post “Fran” time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between “Fran” and the 1 Mile Run.

-

Fran: 2:48 - Hit about 90-95% knowing I had to run a mile post fran.  This is the first time I have ever walked around after finishing fran.  All UB.
1 Mile Run: 8:31 - mentally rough to run after a fran.
BS: 225# - could have gone a little heavier but back was burning good after 20 of these.