Fitness-1/1/10-"New Years Countdown"

Friday

I weighed in at 245 this morning after New Year's Eve celebration. And I felt every pound of it during todays wod.

"New Years Countdown"

-20 kb swings, 32kg throughout

-20 situps

-18 kb swings

-18 situps

-RUN 800m

-16 kb swings

-16 situps

-14 kb swings

-14 situps

-RUN 600m

-12 kb swings

-12 situps

-10 kb swings

-10 situps

-RUN 400m

-8 kb swings

-8 situps

-6 kb swings

-6 situps

-RUN 200m

-4 kb swings

-4 situps

-2 kb swings

-2 situps

-RUN 100m

time=21:55

I destroyed the kb swings and the sit-ups, unbroken on both for the entire wod. And the run destroyed me. At one point I was reduced to mere shuffling. It was a pretty sad scene. It was one of those wods for me and I was pretty thrilled just to finish.

Fitness-12/31-press, 2k row, ring-dip/ghd work

Thursday

After a rest day Wednesday, I came into the gym ready to work. Started with the press after a good and long warm-up. Work sets looked as follows:

5 x 120

3 x 140

6 x 155

The 6th rep at 155 went up slow but I got it. And my press continues to steadily improve. After the press I timed a 5 minute rest and went after a 2k row:

time=6:44

This was a pretty solid time and got me stoked about where my fitness is at. Namely, because I felt like it could've been a good 5-10 seconds faster. It had been some time since I pulled a 2k and when I did, I came in at 6:55. So going into this effort, I had a 1:40-1:45/500m pace in mind that I stuck to with ease. I kicked the last 500m in the 1:30-1:35 range and I felt like I could've kicked longer. Next time I'll look to keep 1:40/500m pace throughout and start to kick with 750m to go.

I finished the session with a 15-12-9-6-3 triplet of the following, no rest between exercises and 1 minute rest between rounds:

-ring dips

-ghd situps

-ghd hip extensions

I started trying to do as many dips strict as I could before going to the kip. Right now I'm only good for 7-8 ring-dips before I've to start kipping. But the work is paying off and considering my where my weight's at with all this holiday indulgence, I'm stoked to see what my performance does now that the New Year is here.

Fitness-12/29-"Sumo Thruster War", ring/rope work

Tuesday WOD

I coached the AM classes at the gym today which is always great fun. Awesome to get in with the AM crew, only a few of whom I ever exercise with because of schedules, and enjoy each other's energy. And today was no exception, the morning Jogo'ers brought it! Some very inspirational performances this morn. After the 7am class was over, I took that inspiration and got after a gnarly one with Em. I rarely workout in the morning, so it's always a good shock to the system and a good mental challenge to get amped for it. And going after it with Em stokes me up, we push each other well. And she's getting burls, look for her in 2010!

"Sumo Thruster War" was a partner wod in a "you go-I go" format but with all intervals timed so work:rest was 1:1 through-out. It looked as follows:

-Brad x 30 seconds thrusters @ 105#, Em rest

-Em x 30 seconds thrusters @ 75#, Brad rest

-Brad x 30 seconds sdhp @ 105#, Em rest

-Em x 30 seconds sdhp @ 75#, Brad rest

AMRepsAP in 20 MIN

score=215

This one finished a whole lot tougher than it started. I was pretty pleased with my effort as my goal was to average 20 reps/minute of work and I accomplished that. I was able to hit every interval unbroken although my pace slowed considerably by the end. My high round of thrusters was 14 and my low was 8. My high round of sdhp's was 18 and my low was 10. Pretty obvious here which one needs more work. Even though they need extra attention, I was still encouraged with the thrusters as they were coming off the floor, not out of the rack and it was an awesome fortitude builder to not put the bar down. Would like to go at this one again in a month or two and either go heavier and try to average 20reps/minute of work or go same load and try to average 25reps/minute of work. Stay tuned.

Finished the day with some ring and rope work. I did 5 rounds w/30 seconds rest between exercises and 60 seconds rest between rounds of:

-Max rep ring support knee tucks (trying to get knees to chest)

-12 foot rope climb-starting seated on ground

My high round of knee tucks was 14, low was 8. I wanted to go at every round of the rope without using feet but my grip was shot from the sdhp's and I ended up using my feet throughout. Another solid day. I'll probably rest tomorrow and then gear up for 3 good days in a row.

Fitness-12/28-clean and jerk, front squats

Monday WOD

Felt great to be back in the gym today after 3 full days of rest. My body was feeling pretty refreshed although my energy was down and my weight was up. In other words, I wasn't really feeling any aches or pains but I wasn't exactly feeling well fueled. Scary how 3 days of bad fuel and spotty sleep leaves you feeling, even if you were "resting." I still grunted it out and got after one today. Started with some power/strength work:

Clean and Jerks

-5 x 175

-3 x 205

-1 x 225

Front Squats

-2 x 205

-3 x 225

-6 x 245

The clean and jerks were a sub-max but heavyish warm-up to the fronts. Transitioning to the jerk out of the front squat of the clean still proves to be very challenging. It took me 3 tries to get rep 3 at 205. 225 went up pretty easy after making some adjustments and getting the rep at 205. I'm probably good for 10 reps @ 205 with a push-press out of the rack-just to give you an idea of how difficult the jerk is for me coming out of the clean. It's getting better though. My strength in the bottom of the front squat is improving, slowly, but improving none-the-less. 6 reps at 245 was brutal for me. Just have to keep grinding.

I finished with a good bit of muscle-up and hspu work. Solid day.