Saturday
Started off the morning right with some oly work. Went after some sub-max squat cleans to gear up for some front squats, here are my best efforts:
cleans
-3 x 215
fronts
-6 x 245
I took all the cleans from the hang and felt strong. The 6 reps at 245 on the fronts was a good effort for me, I failed on rep 7 unfortunately. I think it was more of a mental failure then physical, gave up on 'er a bit. But still getting stronger.
Tuesday, March 30, 2010
Tuesday, March 23, 2010
Fitness-3/22-snatch, deads, "Team Annie", double-unders
Monday
Body was feeling good after the rest on Sunday. Started the day out with a lift, here are my bests:
snatch
3 x 165
deads
5 x 375
Snatches were pretty light, I took them all from the hang except for the set at 165. They were a good warm-up for the deads. The deads felt heavy but I felt strong. It was weird. The reps were slow, like I was lifting a house or something but I felt like I could've just kept going. Kind of bizarre. I stopped at 5 x 375 but felt like I might've been good for another 5. Just didn't want to wreck myself and 5 reps felt like enough. I'm trying to get better about making smarter decisions in regards to training, especially early in the week when it might really impact the rest. Went after a "Team Annie" next.
"Annie" is 50-40-30-20-10 of:
double-unders
sit-ups
team time: 7:56
We had 3 to a team and alternated 20 second intervals until all reps were completed. 2:1 rest to work and a nice way to get the lungs going a bit but keep it light. Simple as that. After the workout, Art and I went after a 2 minutes double-under test:
score=152
I may have lost count here because I swear Art seemed to be getting more in than me and he only finished with 149. I think I made the first 80 unbroken and then things went downhill fast. This score should be up at 200 or more as far as I'm concerned. It was amazing how gassed I was after only 2 minutes. It just proved how much work I've to do. A good day none the less.
Body was feeling good after the rest on Sunday. Started the day out with a lift, here are my bests:
snatch
3 x 165
deads
5 x 375
Snatches were pretty light, I took them all from the hang except for the set at 165. They were a good warm-up for the deads. The deads felt heavy but I felt strong. It was weird. The reps were slow, like I was lifting a house or something but I felt like I could've just kept going. Kind of bizarre. I stopped at 5 x 375 but felt like I might've been good for another 5. Just didn't want to wreck myself and 5 reps felt like enough. I'm trying to get better about making smarter decisions in regards to training, especially early in the week when it might really impact the rest. Went after a "Team Annie" next.
"Annie" is 50-40-30-20-10 of:
double-unders
sit-ups
team time: 7:56
We had 3 to a team and alternated 20 second intervals until all reps were completed. 2:1 rest to work and a nice way to get the lungs going a bit but keep it light. Simple as that. After the workout, Art and I went after a 2 minutes double-under test:
score=152
I may have lost count here because I swear Art seemed to be getting more in than me and he only finished with 149. I think I made the first 80 unbroken and then things went downhill fast. This score should be up at 200 or more as far as I'm concerned. It was amazing how gassed I was after only 2 minutes. It just proved how much work I've to do. A good day none the less.
Fitness-3/20-Visit from Loren, cleans, front squats, "Northern European Chipper"
Saturday
I had the privlage of having my good friend Loren up for a visit Friday night and was stoked to have him with me in the gym the next day for a tough morning session. Loren pushes me hard and I needed it. We went after cleans and front squats to start. My sets looked as follows:
cleans
5 x 160
5 x 185
5 x 205
fronts
5 x 205
7 x 230
The cleans felt pretty light and were a good warm-up to the fronts. Actually, 205 felt heavy but I finished the set easily. Loren made it look like the bar, good Lord. The fronts felt heavy and I barely got that 7th rep up. I'll look to see my strength going back up quickly as this was my first workout under any heavy weight in a couple weeks and the body was hollering a bit. After the lift, we went after the chipper wod from the 2010 CrossFit Games Northern European Sectonal Qualifier. It was a brute:
35 x sdhp, 95#
50 x box jumps, 20"
35 x push press, 95#
50 x air squats
35 x toes to bar
50 x american kb swings, 24kg
30m farmers carry walking lunge, 24kg bells
50 burpees
time=18:24
I was pretty pleased with this output. It was a grinder and I just tried to set a pace and keep moving. The toughest part of this one was the transition from toes to bar on to kb swings, my grip was trashed. I know I wouldn't have done as well as I did if not for Loren getting after it with me. Thanks for the push brother, can't wait to do it again, "Fran" here we come!
I had the privlage of having my good friend Loren up for a visit Friday night and was stoked to have him with me in the gym the next day for a tough morning session. Loren pushes me hard and I needed it. We went after cleans and front squats to start. My sets looked as follows:
cleans
5 x 160
5 x 185
5 x 205
fronts
5 x 205
7 x 230
The cleans felt pretty light and were a good warm-up to the fronts. Actually, 205 felt heavy but I finished the set easily. Loren made it look like the bar, good Lord. The fronts felt heavy and I barely got that 7th rep up. I'll look to see my strength going back up quickly as this was my first workout under any heavy weight in a couple weeks and the body was hollering a bit. After the lift, we went after the chipper wod from the 2010 CrossFit Games Northern European Sectonal Qualifier. It was a brute:
35 x sdhp, 95#
50 x box jumps, 20"
35 x push press, 95#
50 x air squats
35 x toes to bar
50 x american kb swings, 24kg
30m farmers carry walking lunge, 24kg bells
50 burpees
time=18:24
I was pretty pleased with this output. It was a grinder and I just tried to set a pace and keep moving. The toughest part of this one was the transition from toes to bar on to kb swings, my grip was trashed. I know I wouldn't have done as well as I did if not for Loren getting after it with me. Thanks for the push brother, can't wait to do it again, "Fran" here we come!
Fitness-3/19-"Crunchless"
Friday
Was a quick one at the gym today. But Effective. "Crunchless" was 3 rounds, 15-12-9 with a run each round of:
-snatch balance, 95#
-toes to bar
-hollow rocks
-400m run
time=10:50
I was pretty pleased with this output. The toes-to-bar need work. Did the first round w/out coming off of the bar but they were slow, can't seem to cycle them like knees to bows, it's tough. Everything else was easy. I do need to run harder.
Was a quick one at the gym today. But Effective. "Crunchless" was 3 rounds, 15-12-9 with a run each round of:
-snatch balance, 95#
-toes to bar
-hollow rocks
-400m run
time=10:50
I was pretty pleased with this output. The toes-to-bar need work. Did the first round w/out coming off of the bar but they were slow, can't seem to cycle them like knees to bows, it's tough. Everything else was easy. I do need to run harder.
Thursday, March 18, 2010
Fitness-3/17-press/push press/split jerks, "Alternate Universe"
Thursday
Started out with some overhead work.
Press
7 x 140
Push Press
5 x 175
Split Jerk
4 x 215
Going into this one, my shoulders were already pretty shot after yesterday's "Elizabeth" debacle and wasn't feeling too strong. The press continues to need lots of work. Push press was light and a good warm-up for the jerks. Was going for 5 at 215 and missed the last attempt. But made some great improvements to my technique and feel I'm getting back up close to my pr in the jerk.
Started out with some overhead work.
Press
7 x 140
Push Press
5 x 175
Split Jerk
4 x 215
Going into this one, my shoulders were already pretty shot after yesterday's "Elizabeth" debacle and wasn't feeling too strong. The press continues to need lots of work. Push press was light and a good warm-up for the jerks. Was going for 5 at 215 and missed the last attempt. But made some great improvements to my technique and feel I'm getting back up close to my pr in the jerk.
Tuesday, March 16, 2010
Fitness-3/16/10-"Elizabeth...kind of", L-hang work
Tuesday
"Elizabeth" was on the board today and decided to go after it with a twist. I set the rings high and decided I'd do a muscle-up before commencing any of the dips. That meant if I came off the rings before I'd gotten my reps for the round, I'd have to hit a muscle-up to get back on and finish my reps. It was a poor choice. "Elizabeth" is 3 rounds, 21-15-9 of:
squat clean, 135#
ring-dips
time=19:45ish
This one was a disaster, the whole muscle-up idea killed me. I got the set of 21 dips done with only 4 muscle-ups. The set of 15, I hit my first muscle-up and knocked out 7 dips. Then I started failing muscle-ups. Then the rings about came loose and I had to grab a box and fix them. Then I kept failing muscle-ups. I ended up finishing the workout without muscle-ups, just performing straight dips. I took this one slow from the start and it still kicked my butt. I should note my body weight is up 10-12 pounds from the Sectional competition. And I can feel it big time doing the BW work. After the wod, I attempted more muscle-ups and couldn't get one, took my oly shoes off, and nailed one easily. It seems every pound counts. Maybe it's just my imagination.
Finished with some false-grip/l-hang work. Was a good day.
"Elizabeth" was on the board today and decided to go after it with a twist. I set the rings high and decided I'd do a muscle-up before commencing any of the dips. That meant if I came off the rings before I'd gotten my reps for the round, I'd have to hit a muscle-up to get back on and finish my reps. It was a poor choice. "Elizabeth" is 3 rounds, 21-15-9 of:
squat clean, 135#
ring-dips
time=19:45ish
This one was a disaster, the whole muscle-up idea killed me. I got the set of 21 dips done with only 4 muscle-ups. The set of 15, I hit my first muscle-up and knocked out 7 dips. Then I started failing muscle-ups. Then the rings about came loose and I had to grab a box and fix them. Then I kept failing muscle-ups. I ended up finishing the workout without muscle-ups, just performing straight dips. I took this one slow from the start and it still kicked my butt. I should note my body weight is up 10-12 pounds from the Sectional competition. And I can feel it big time doing the BW work. After the wod, I attempted more muscle-ups and couldn't get one, took my oly shoes off, and nailed one easily. It seems every pound counts. Maybe it's just my imagination.
Finished with some false-grip/l-hang work. Was a good day.
Fitness-3/15/10-snatch, deadlifts, "Pillar Circuit"
Monday
Today marked the start of my first full week back in the gym. I'd hoped to get into the gym over the weekend to go after some new pr's in the snatch, deadlift and front squat but I didn't make time. The rest proved to be worthwhile. I felt good to go with new energy/motivation for another couple months of hard work. Started back on the first week of a new strength cycle with snatch and deads:
Snatch
5 x 155
Deadlifts
7 x 350
The snatch felt strong and light, was a good warm-up for the deads. The last set at 350 on the deads felt heavy (it was my first heavy dead since Sectionals) yet easy. I was good for more than 7 but decided to cap it. Trying to be smart about my training, especially first week back.
After the lift, went through a KB circuit, un-timed but with good pace. The "Pillar Circuit" was 3 rounds of the following:
-5 x R/L 2 arm front racked kb box step-up, 24" box/24kg or 16kg
-5 x R/L 1 arm kb chest press, back on medball, 24kg
-5 x R/L renegade row, 24kg
-10 x R/L 1 arm front racked kb abmat sit-up, 24kg
This one took me around 10-15 minutes to work through and I was actually pretty good and spent afterwards. It's amazing how much unilateral work will call out your weaknesses. These were some out of the ordinary exercises, at least for our programming, and it was an excellent change of pace and great way to start back to training. The step-ups were brutal! I used the 16kg's for the first round, decided it was too easy and went to the 24kg"s for the second round. Barely made 5 each leg. Gnarly exercise.
Today marked the start of my first full week back in the gym. I'd hoped to get into the gym over the weekend to go after some new pr's in the snatch, deadlift and front squat but I didn't make time. The rest proved to be worthwhile. I felt good to go with new energy/motivation for another couple months of hard work. Started back on the first week of a new strength cycle with snatch and deads:
Snatch
5 x 155
Deadlifts
7 x 350
The snatch felt strong and light, was a good warm-up for the deads. The last set at 350 on the deads felt heavy (it was my first heavy dead since Sectionals) yet easy. I was good for more than 7 but decided to cap it. Trying to be smart about my training, especially first week back.
After the lift, went through a KB circuit, un-timed but with good pace. The "Pillar Circuit" was 3 rounds of the following:
-5 x R/L 2 arm front racked kb box step-up, 24" box/24kg or 16kg
-5 x R/L 1 arm kb chest press, back on medball, 24kg
-5 x R/L renegade row, 24kg
-10 x R/L 1 arm front racked kb abmat sit-up, 24kg
This one took me around 10-15 minutes to work through and I was actually pretty good and spent afterwards. It's amazing how much unilateral work will call out your weaknesses. These were some out of the ordinary exercises, at least for our programming, and it was an excellent change of pace and great way to start back to training. The step-ups were brutal! I used the 16kg's for the first round, decided it was too easy and went to the 24kg"s for the second round. Barely made 5 each leg. Gnarly exercise.
Subscribe to:
Posts (Atom)
