Weekly Training Log - 03/10/13
Looking back, this was a really light week for me. I knew with the competition on Saturday that I would rest on Friday, but after the heavy work this past Sunday I never felt like I recovered like normal. Instead of trying to push too hard, I opted to scale it back some. I was still active every day and have been focused on stretching/mobility which is helping, but the intensity level was much lower than normal.
MONDAY - 03/11/13
Active rest, stretching, mobilization.
TUESDAY - 03/12/13
Hips and knee bothering me so I decided to bypass CrossFit and swim instead. 6x100m untimed during lunch.
WEDNESDAY - 03/13/13
Active rest, stretching, mobilization.
THURSDAY - 03/14/13
CrossFit (5:00am)
WOD: 13.2 - 10 minute AMRAP of 5 shoulder to overhead (115), 10 deadlifts (115), 15 box jumps (24”). Detailed writeup here. 6 rounds + 10 box jumps.
Pool (Lunch): 6x100m (untimed)
FRIDAY - 03/15/13
Active rest, stretching, mobilization.
SATURDAY - 03/16/13
I participated in an informal team competition and ended up doing 2 of the 3 WODs before tapping out due to my knee.
WOD #1: Snatch ladder. Starting at 155, each person goes through the ladder and has 1 minute to complete the lift. Each round the weight increases by 10lbs. I made it to 185lbs, matching my PR. While I matched a PR, this was a power snatch. I really need to work on the full snatch and getting under the bar. By all accounts I could easily be over 200lbs on this lift by doing just that. My partner did the jerk ladder and jerked 315 off the rack.
WOD #2: 3-6-9-12 of cleans (185lbs) and pull-ups. One does the set of 3 and once complete, the partner goes. I was doing pretty good but I guess the adrenaline hit me and for some stupid reason, I skipped the round of 9 and went right to the round of 12. It totally threw me off and messed with my head because I was wondering why the guys next to me were getting to the pull-ups faster. So the following round I did 9 instead of 12. Our time was 8:09.
My knee was hurting so badly that I opted to not participate in the next workout (which was a 1000m row, 50 front squats, 50 shoulder to overhead, 50 back squats all at 115lbs, and another 1000m row). I sat down and iced it immediately which helped. I think I could have pushed through it but was afraid of taking something minor and making it major by trying to be a hero.
SUNDAY - 03/17/13
Active rest, stretching, mobilization. Iced my knee a good bit and focused on mobility and rest.
Weekly Training Log - 03/04/13
MONDAY - 03/04/13
Pool (Lunch): 4x100m; 1x25m freestyle; 1x25m breast stroke; Untimed. Active recovery, stretching, and mobilization.
TUESDAY - 03/05/13
CrossFit (5:00 a.m.)
WOD: “Helen” - Benchmark and one that isn’t really my favorite to do. I can’t recall the last time I ran. Swings were unbroken and never really a great challenge. Pull-ups were better than the last time I have done it. Run was slow. 13:20.
Cash-Out: 5x10 GHD (Yea, I skipped the ring dips)
WEDNESDAY - 03/06/13
Pool (Lunch): 20x50m w/30 sec ri. 26:50.
THURSDAY - 03/07/13
CrossFit (5:00 a.m.)
WOD: CrossFit Open 13.1. Wrote up something more detailed here. Score was 126.
FRIDAY - 03/08/13
Pool (Lunch): 3x300m w/1:30 ri. Actual 300m untimed.
SATURDAY - 03/09/13
CrossFit (7:00 a.m.)
Strength: 5 rounds of 185lb squat clean + 4 front squats; 90 sec rest between each round.
WOD: For Time - 50 abmat sit-ups, 40 KB swings (53lb), 30 burpees, 20 deadlifts (185lbs), 10 clean & jerks (185lbs), 500m row.15:43. I think this would have been faster had I done it with a class and not on my own. Great WOD and the C&J were the sticking point for sure.
Cash-Out: 3 minute partner snatch dual @ 95lbs (One does 5 snatches while the other rests); 5x5 C2B
SUNDAY - 03/10/13
Track (7:00 a.m.)
Running: 1 mile slow warm-up; 10x100m sprints with about a 50m slow recovery in between. We also took a break to time a friend’s all out 400m. Then we did a slow 400m cool down. Felt good to run and my knee actually did very well.
Strength (1:00 p.m.): Warmed up with a 500m row, light push presses, wall balls, and some pull-ups.
Squat Clean & Jerk: I rarely get the chance to work these, so it was great and lots of help with the 2 guys I was lifting with. Excellent coaching tips. 2x135, 1x185,1x195,1x205,1x225, 1x235 (Failed the jerk). After I failed the jerk I dropped back and worked a few at 225. I know that I can get much more weight up than this, just have to work the technique.
Front Squat: 1x225, 1x255, 1x265, 1x275, 1x285, 1x295, 1x305. While I love how I feel from this Whole Life Challenge, I can see my strength numbers struggle a bit. My 1RM is 325 on this lift. Haven’t touched that in a while. But still, I was pleased to get 295 after everything else that I had done that day.
Weekly Training Log - 02/11/13
This week is going to look a little different than previous ones. This past Saturday evening, I felt like I had been hit by a truck. Seriously. I have not been in that much pain after a workout. That same soreness continued through Sunday and Monday morning, despite foam rolling and mobility. I felt sluggish, tired, and just beat down.
My wife told me that I have never really taken a break since I got started with CrossFit. That was 2 years ago. At the urging of her and some close friends, I opted to take it easy this week.
MONDAY - 2/11/13
Rest.
TUESDAY - 2/12/13
Pool (Lunch): Slow paced freestyle 800m (16:31); 4x25 breast stroke.
WEDNESDAY - 2/13/13
Pool (Lunch): 10x100m freestyle
THURSDAY - 2/14/13
CrossFit (5:00am)
WOD - “Grace”: 30 clean & jerks for time. New PR with time of 2:30 (Previous time was 2:43). Guess the rest paid off. Felt so refreshed going in to this that it actually felt strange.
Cash-Out: Rack pull deads - 3x315, 3x315, 3x275, 3x315, 3x315; 5x10 pull-ups.
FRIDAY - 2/15/13
Rest.
SATURDAY - 2/16/13
Rest. (Out of town working the Garage Games One)
SUNDAY - 2/17/13
Rest. (Out of town working the Garage Games One)
Weekly Training Log - 2/4/13
MONDAY - 2/4/13
Pool (Lunch): 10x100m w/1 min. ri. 28:43.
TUESDAY - 2/5/13
CrossFit (5:00a)
Warm-up: Don’t normally log these but thought this was good. 1500m row (4:43) followed by 6-5-4-3-2-1 of stretching mountain climbers, wall balls, and situps.
WOD - EMOTM for 12 minutes: 3 burpees, 3 push jerks (155lbs; bring weight from the floor), 3 burpees. When you fail to make it through the round, rest 1 minute, then cut the reps and finish. After this weekend, I just didn’t want to do another freaking burpee. I believe that I have narrowed down my knee pain to this movement, so I focused on bringing my feet out wide as I come off the floor and it really seemed to help a lot. I got into round 8 and just wiped out. No gas and no desire to take it to that dark place required to keep pushing.
Cash-Out: Wanted to keep working on pull-ups so I skipped the GHDs and did 5x10 pull-ups.
WEDNESDAY - 2/6/13
CrossFit (5:00a)
Strength - Overhead Squats: 3x135, 3x135, 3x155, 3x175, 3x185 (PR), 1x200 (PR)
WOD: 15-12-9-6-3 of overhead squats (scaled to 115lbs) and T2B. Time was 9:08 and not as bad as I thought it would be, but took it’s toll on me. Got some help on the kipping/rhythym of the T2B after the WOD which really helped.
Pool (Lunch): 20x50m w/30 sec ri.
THURSDAY - 2/7/13
Pool: Active recovery? 50m freesyle, 4x25m breast stroke, 50m freestyle, 4x25m breast stoke, 50m freestyle. Untimed; Just to keep moving.
FRIDAY - 2/8/13
CrossFit (5:00a)
WOD - “Wittman”: 7 rounds of 15 KB swings (53lbs), 15 power cleans (95lbs), 15 box jumps (24”). Perhaps my friends are right and I am overtrained right now. All I know is that in round 4 I found myself standing there unable to do a box jump. I just stared at everyone and felt guilty for not moving, for not pushing through. I snapped out of it and finished the WOD, but this was absolutely horrible. I did all of the swings unbroken, which was good for me, but smoked my forearms for the cleans. On the cleans I did 10/5 the first round, 5/5/5 each additional round, and then singles in the last round. For box jumps, I tried to keep going. I was 29 minutes and some change. Absolutely horrible. This thing wiped me out for the rest of the day.
SATURDAY - 2/9/13
CrossFit (7:00a)
Strength: In pursuit of 5 bills on my deadlift, I worked the rack pulls which is the weakest part of my lift. After Friday, I wanted to work on things but also wanted to do something that I wanted to do to help get some confidence back. I thought it was amazing that I couldn’t pull 500 from the ground and lock it out but could bang out reps of 505 off the rack. 5x315, 5x375, 5x415, 3x475, 3x505, 3x505, 3x505, 3x505.
Conditioning: Untimed (but not resting) I did 5 rounds of GHD situps and 10 pull-ups. After the 5th round I did an extra set of pull-ups. All pull-ups unbroken. Started to really feel it on rep 8 and the last 2 were hard, but this was a major thing for me to be able to do.
SUNDAY - 2/10/13
Rest day.
Weekly Training Log - 01/28/13
MONDAY - 1/28/13
Rest.
TUESDAY - 1/29/13
CrossFit (5:00a)
WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of dips, box jumps (24”), and GHD situps. Wanted sub 10 and came close (10:30). Dips slowed me down. If I could do those unbroken all the time this would have been sub-10.
Cash-Out: 6x8 pull-ups
WEDNESDAY - 1/30/13
CrossFit (5:00a)
WOD: Row 350m, 21 thrusters (95lbs), 21 K2E, row 350m, 15 thrusters, 15 K2E, row 350m, 9 thrusters, 9 K2E. Basically some twisted version of Fran. I thought that this would take a lot longer than it did. Sticking point was K2E for me. Somehow in the set of 15 I lost my freaking mind and got out of rhythm. Row felt good and caught my breath there. 12:30 @RX.
Cash-Out: Hang power snatch work (3x5 @ 95lbs)
THURSDAY - 1/31/13
Pool (Lunch): Active rest, what? LOL. 4x50m hard freestyle; 2x25 breast stroke, 2x25 back stroke.
FRIDAY - 2/1/13
Pool (Lunch): 10x50m w/30 sec ri. 5 minute partner sprint (7x25m). 2x25m breast stroke.
SATURDAY - 2/2/13
I am going to write up some details about this later, but this was an informal CrossFit competition I did and it was certainly a new and challenging experience for me.
Workout #1: 21-15-9 of overhead squats (95lbs) and pullups. Workout #2 was 12 minutes to establish a 1RM deadlift. Workout #3 was 2 rounds of 4 laps (just under 600m), 15 ground to overhead (115lbs), 20 burpees, 30 situps, 250m row. Time cap on the first WOD was 10 minutes and the time cap on the second was 20 minutes.
SUNDAY - 2/3/13
Rest.
Weekly Training Log - 1/21/13
MONDAY - 1/21/13
As it was a holiday, and I had the day off, I planned on going in to open gym and working some strength. Was up the previous night coughing and lots of congestion. Since I slept so little and since Monday is typically a rest day for me, I didn’t push it and slept in. Good call.
TUESDAY - 1/22/13
CrossFit (5:00a)
WOD: 800m run, then 10 rounds of 7 bar facing burpees & 3 front squats (95lbs), followed by an 800m run. Since it was in the low 30s I was not feeling an outdoor run and opted for a row, which meant 1000m. Finished that in 3:35, which was probably too fast for me to start this off, and then went to the 10 rounds of burpees and front squats. A few of us scaled up on the weight from 95 to 135. I don’t think it made too much of a difference, maybe a minute or 2. Trying to fight off a cold, I felt like I was moving through quicksand. After all of that, I really did not feel like strapping into the rower so I ran outside. I felt every step in my left knee and will probably have to stay away from high impact movements for a while. Time was 23:20 @ RX+.
WEDNESDAY - 1/23/13
CrossFit (5:00a)
WOD - 5RFT: 12 push presses (115lbs), 100m run, 8 power snatches (115lbs). Still recovering from this nasty cold and it feels like I am in slow motion right now. Time was 13:45 @ RX and was just happy to get through it the way I did. Push presses got heavy in that last round and wanted to split jerk them as singles. Did well on the snatches and made up time there.
Cash-Out: 5x8 pull-ups
THURSDAY - 1/24/13
Pool (Noon): 5x200m freestyle w/1 min ri. 24:35. Rest 2 minutes, then 6x25m breast stroke w/30 sec ri. The breast stroke totally gassed me. Way more than the freestyle did at nowhere near the distance. Had fun though.
FRIDAY - 1/25/13
CrossFit (5:00a)
WOD - For Time: Row 2000m, 5 deadlifts (225), 25 burpees, 5 deads, 25 wall balls (20lbs), 5 deads, 25 burpee pull-ups, 5 deads, 25 KB swings (70lbs), 5 deads, row 1000m. With my knee giving me issues, I opted to row instead of run. That actually bothered me because I felt like the row would have made this harder than it had to be. Did well on pacing and came off the 2000m row at 7:43. Deads were never an issue and did them all unbroken as the weight was easy. Spent the most time on burpee pull-ups because I just can’t move fast on those. Finished the 1000m row at just over 4minutes, with a final time of 26:56 @ RX+ (scaled up the KB to 70lb).
Pool (Lunch): Did a few 25m laps to warm-up. Then 4x50m hard. Pushed the pace on this harder than I have in 2 weeks. Then did a 5 minute partner sprint (one swims 25 while the other rests). Got in 8x25m in a little over 5 minutes.
SATURDAY - 1/26/13
CrossFit (7:00a)
Strength: 2x155 power snatch EMOTM for 12 minutes
WOD: 10, 9, 8, 7, 6, 5 of hang power cleans (165lbs) and GHD situps. I wanted a quick metcon and severly under estimated the hang cleans here. Got too close to the 8am class (when I had to leave) so I stopped in the set of 5 and was about 9:45 into the WOD. Would have been good to test this all the way to the set of 1, but maybe some other time.
Cash-Out: 4x8 pull-ups
SUNDAY - 1/27/13
Rest.
Weekly Training Log - 1/14/13
MONDAY - 1/14/13
CrossFit (5:00a.m.)
Strength - Back Squat: 5x185, 3x215, 3x265, 2x285, 1x315, 1x335. Given how my knee has been acting up, I didn’t want to push it too heavy.
WOD - 5RFT: 20 DB snatches (45lbs) and a 200m run. Time was 10:28 @ RX+ (RX was 35lbs). The running felt good. Lung burner WOD.
Cash-Out: 10x6 pull-ups.
TUESDAY - 1/15/13
CrossFit (5:00a.m.)
WOD - For Time: 10 Front Squats (165lbs; from the ground), 50 DUs, 8 front squats, 40 DUs, 6 front squats, 30 DUs, 4 front squats, 20 DUs, 2 front squats, 10 DUs. Really wanted to skip this since my DUs are not dialed in, but needed to do this because my DUs are not dialed in. The set of 50 and 40 were totally out of rhythm and the weight felt heavy, but mid-way through I felt good. Managed to string together almost the entire set of 20 DUs and felt great about it. 8:25 @ RX.
Cash-Out: 50 GHD situps & 25 box jumps (30”). I had done 1 jump at that height in the past and failed at other attempts. Today I did 25 of them. Not fast, as the point was to focus on doing the jumps at a height greater than what we were used to. I was shocked at how I managed to get them all without any real effort, or more importantly, without completely destroying my shins.
Pool - Lunch: 20x50m laps w/30 sec ri. 28:12.
WEDNESDAY - 1/16/13
Pool (Noon)
Swimming ladder: 50m (rest 30 secs), 100m (rest 45 secs), 200m (rest 1 min), 300m (rest 2 mins), 200m (rest 1 min), 100m (rest 45 secs), 50m. Shoulders and back a little tight but held a decent average. Just felt good to stay active. Rested from CrossFit today as I went the past 2 days in a row.
THURSDAY - 1/17/13
Rest.
FRIDAY - 1/18/13
CrossFit (5:00a.m.)
Victoria - 5RFT: 10 thrusters (95lbs), 14 box jumps (24”), 12 SDLHP (95lbs), 12 burpees, 27 KB swings (53lbs). I prayed that Jesus, from high above, would come down and take me during the middle of this. It was seriously that bad. This will be filed away under the top 5 hardest WODs I have ever done. Since this is being labeled as a hero WOD, it felt wrong to scale it. Victoria Soto was a teacher for 5 years. When she was shot and killed, it happened in room 10 on 12/14/12 and she was only 27 years old, thus the rep scheme. For the first 2 rounds I did the KB swings unbroken, but broke them into 2 sets after that. The rest was a blur of me grinding through it. 36:05 @ RX. RIP, Victoria. As a parent I cannot thank you enough for such a sacrifice.
Pool (Lunch): 10x100m w/1min. ri. 28:49.
SATURDAY - 1/19/13
CrossFit (7:00a.m.)
Strength - 1RM Power clean: 5x135, 3x165, 2x185, 1x205, 1x225, 1x235, 1x240, 1x240
WOD: 8 min AMRAP of 8 pull-ups & 8 overhead squats (105lbs). Made it through 7 rounds. Working on preparing for that competition in a few weeks and wanted to do the same movements, but not the exact WOD.
WOD #2: It was a team WOD with tire flipping. Since I wanted to just flip the tires, I went out with one of the teams and stayed out, jumping in and out a few turns.
SUNDAY - 1/20/13
Rest.
Weekly Training Log - 1/7/13
MONDAY - 1/7/13
Rest.
TUESDAY - 1/8/13
CrossFit (5:00 a.m.)
WOD - For time: 12 burpees, 12 thrusters (115#), 12 burpees, 12 snatches (115#), 12 burpees, 12 push-jerks (115#), 12 burpees, 12 hang squat cleans (115#), 12 burpees, 12 overhead squats (115#), 12 burpees, 12 thrusters (115#), 12 burpees, 12 snatches (115#), 12 burpees, 12 push-jerks (115#), 12 burpees, 12 hang squat cleans (115#), 12 burpees, 12 overhead squats (115#). Time Was 27:57. Wonderfully tough WOD.
WEDNESDAY - 1/9/13
CrossFit (5:00 a.m.)
Partner WOD: One works while the other rests. Complete 120 wall balls, 100 v-ups, 80 med ball situps, 60 burpees, 40 C2B pull-ups, 100m run together. Felt good about this. Had a great partner that pushed the pace and didn’t let me slow up. My C2B were more like regular pull-ups but I am working on it.
Cash-Out: 7x5 pull-ups
Lunch - Pool: 20x50m w/30 sec rest in between each lap.
THURSDAY - 1/10/13
Lunch - Pool: 10x100m w/1 min rest in between each lap.
FRIDAY - 1/11/13
CrossFit (5:00 a.m.)
WOD - 4RFT: 10 C&J (135lbs), 15 pull-ups, 350m row. I was actually looking forward to pull-ups. For the first time ever I did not cringe when I saw a WOD with pull-ups. I have been working on them and this would be a great test. RX on the C&J was 115 but I bumped it to 135 and did singles as quickly as I could. The row was decent and was able to breathe better than I thought. The first 2 rounds I did 10 pull-ups unbroken, then a set of 5. That was a big accomplishment for me. Working on form and making sure I get my chin over the bar. I really don’t care what my time was compared to everyone else because I felt accomplished on the pull-ups. Time was 21:45 @ RX+.
Cash-Out: 5x10 GHD situps.
Afternoon - Swimming: Was at a pool with our family and brought my swimming gear. Got about 10 25m laps in with varied rest. Wasn’t really going all out, just trying to swim a bit.
SATURDAY - 1/12/13
Rest.
SUNDAY - 1/13/13
Rest.
Weekly Training Log - 12/31/12
MONDAY - 12/31/12
Rest.
TUESDAY - 1/1/13
Rest.
WEDNESDAY - 1/2/13
CrossFit (5:00 a.m.)
Warm-up: 1000m row (3:45)
WOD “2013” - 2RFT: 20 clean & jerks (135lbs), 13 wall balls, 20 burpees, 13 pistols, 20 DB thrusters (35lbs), 13 GHD situps, 20 K2E, 13 HSPUs. This was a grinder WOD for sure. The trainer gave us some great modifications for the pistols and HSPUs that I used. Nice to work on modifying them and still doing a similar movement instead of subbing all together. I thought the sticking point would be the clean & jerks, but instead, it was the burpees and DB thrusters where I spent most of my time. Happy with the WOD, though, finishing 24 and change.
Cash-Out: 4x3 hang power cleans @ 165lbs.
Lunch - Swimming: 8x100 w/1 minute rest between each.
THURSDAY - 1/3/13
CrossFit (5:00 a.m.)
Warm-up: 24 rounds of tabata abs
WOD: At the top of every minute, do 4 bodyweight deadlifts, 4 medicine ball cleans, and then burpees with the remainder of the time. For me, a bodyweight deadlift is 245lbs, so that got heavy quick. The med ball cleans made my quads want to lock up half way through and there were a few rounds where I got no burpees at all. Final score was an even 40. Wanted. To. Die.
Post: 2x1000m row (4:06, 3:50); 10x5 pull-ups. Felt good to have a trainer and another member tell me my pull-ups were looking strong.
FRIDAY - 1/4/13
CrossFit (5:00 a.m.)
WOD: For time - 30 back squats, 30 dips, 30 lunges, 30 box jump overs, 10, back squats, 10 dips, 10 lunges, 10 box jump overs.Went with 135 on the weight and tried to move as fast as I could. Somewhere around 11 and a half minutes. Not bad, especially when I thought it was going to take about 20.
Cash-Out: 50 hand release push-ups; 10x10 GHD situps.
SATURDAY - 1/5/13
CrossFit (7:00 a.m.)
WOD: Grace - 30 clean & jerks (135lbs). I was really planning on just doing strength, but my friend Randal is trying to prepare for the World Wide WOD, where Grace is one of the WODs he will do, and wanted to do Grace. He didn’t want to do it alone, and rarely has any takers on doing WODs with him. I did a few warm-up reps and then we started the clock. A few reps in I asked a buddy to count me and just tried to limit rest as much as possible. Nailed a huge PR (for me) by doing this in 2:43. Totally shocked but more than happy.
Strength: 8 rounds of supersets of 3 banded deadlifts (245 w/green band) and pull-ups (5 reps).
SUNDAY - 1/6/13
Gold’s Gym (7:00 a.m.)
Had planned on a rest day, but joined up with some buddies. Worked on double unders and was able to start stringing a few together here and there. Making progress.
WOD - 7 rounds: 5 push presses (185lbs) and 2 laps around the track upstairs (guessing 400m). Did not have a running clock going, but guessing this was around 20 minutes. I had wanted to do 10 rounds but in the last 2 sets of push presses I had failed a rep and started to do more of a jerk as it got heavy so I called it off at 7.
Weekly Training Log - 12/23/12
SUNDAY - 12/23/12
Rest.
MONDAY - 12/24/12
CrossFit (5:00 a.m.)
Warm-Up: 20 rounds of tabata abs
WOD #1: For 20 minutes, EMOTM complete 4 HSPUs, 8 pull-ups, and 12 body weight squats. When you got to the point where you couldn’t finish a complete round in the minute, then you had to drop the reps by half. I modified the HSPUs using my knees on a 24” box. Not going to learn these any other way unless I start modifying them. Made it through 5 rounds and then dropped the reps, but kept doing 4 of the modified HSPUs. Right hand tore at the 17 minute mark.
Strength - Snatch: Started with the power snatch and worked up to about 170lbs. Working with a new coach, we dropped the weight and started to work on form for a full snatch and catching it in a squat. I stuck with 95lbs and worked in a lot of reps, eventually getting really comfortable with the lift.
WOD #2: Row 500m, 5 power clean & jerks (195lbs), row 500m, 10 clean & jerks (185lbs), row 500m, 15 clean & jerks (135lbs). My time was 16:18 and I was really hurting. My hands held pretty good despite the beating they took earlier in the day. I was honestly surprised at how I held up considering that this was more volume in a day than I normally do.
TUESDAY - 12/25/12
Christmas. I ate. I rested. I ate. I rested. I ate. I rested again.
WEDNESDAY - 12/26/12
Only one class (noon) at our box which I couldn’t make, so no CrossFit today. Hit the pool at lunch and did a swim ladder. 50m, 100m, 200m, 300m, 200m, 100m, and 50m. I increased the rest as the distance went up, then decreased rest as I went back down the ladder. Just under 27 minutes total.
Strength - Power Cleans: 3x135, 3x135, 3x165, 2x185, 1x205, 1x215, 1x225 (f), 3x165, 3x165, 3x165, 3x165, 3x165.
THURSDAY - 12/27/12
Rest.
FRIDAY - 12/28/12
CrossFit (5:00 a.m.)
Skill - Squat Clean: I suck at these, but they felt much more natural than they have, most likely because of some of the coaching earlier this week and this morning. Stayed at a light weight and worked more reps than anything else.
WOD: For time - 75 KB swings (53lbs), 100m run, 50 burpee pull-ups, 100m run. I thought about using the 70lb KB but wanted to try and just RX the WOD and see if I could go unbroken on the swings. I got 60 in before breaking. Could have done 75 but that would have really put the hurt on my forearms, and with only a 100m run in between the swings and burpee pull-ups, I broke it up. Time was just over 10 minutes.
SATURDAY - 12/29/12
CrossFit (5:00 a.m.)
Strength/Skill: Power cleans from just below the knees. Started at 135, jumped to 185, dropped to 135, then settled in at 155 for several sets of 5. Really hammered home technique and form.
WOD: EMOTM for 20 minutes - On the odd minutes do 3 snatches and 3 overhead squats and on the even minutes do 15 DUs. Started with 135lbs on the bar and half way through bumped to 145.
SUNDAY - 12/30/12
Banded deadlifts: 5x3 @ 225lbs, 3x3 @ 245lbs
Strength - Bench: 5x135, 5x185, 4x205, 2x215, 2x225, 1x235, 1x240, 1x250. Worked in a few upright barbell rows as well (5x135, 2x185, 1x205).
WOD - 3RFT: 10 thrusters (135lbs), 12 hand release push-ups, 15 KB swings (70lbs). Time was 9:35.
Weekly Training Log - 12/16/12
SUNDAY - 12/16/12
Worked the Reindeer Games, representing Hurt Locker Apparel.
MONDAY - 12/17/12
Rest day.
TUESDAY - 12/18/12
CrossFit (5:00 a.m.)
WOD - “Helen”: I was not too excited to see this. Not because of the pull-ups, but because I had just done this during open gym at the beginning of the month. I was 10 seconds slower this morning than before, but I really think that is where I setup. Last time I was right at the start of the run and had a KB and pull-up bar right next to each other to minimize transition. Doesn’t bother me one bit. After working the Reindeer Games all weekend and still being behind on my sleep, I was more than pleased to be able to do what I did this morning. Time was 12:31 @ RX.
Cash-Out: I subbed extra GHD situps for the man makers; 10x10.
Lunch - Pool: 8x50m w/30 seconds rest. 12x25m partner sprints.
WEDNESDAY - 12/19/12
CrossFit (5:00 a.m.)
Warm-Up: 6 min. AMRAP of 6 35lb DB thrusters, 12 body weight squats, 6 hand release push-ups.
Strength - Front Squats: 5x185, 5x225, 3x275, 1x295, 1x315 (f)
WOD: 21-15-9 of snatches (125lbs) and ring dips. Subbed bar dips for ring dips. Time was 10:11. Snatches felt pretty good this morning. Broke them into sets of 5 and tried to limit rest. Dips are harder on me than pull-ups. Perhaps I need to start working these into our open gym time.
Cash-Out: 7x3 hang cleans @ 175lbs.
Lunch - Pool: 5x100m. 12x25m partner sprints.
THURSDAY - 12/20/12
Pool (Lunch): 20x50m laps w/30 seconds rest. 26:52. Kept a pretty even pace on all of the laps. Normally a rest day but felt like relieving some stress.
FRIDAY - 12/21/12
CrossFit (5:00 a.m.)
Warm-Up: 1000m row (3:43)
WOD: “12 Days of Christmas” -This was done just like the song, so the suck factor dug in like a tick half way through. Shoulder and upper body slaughtered. I went beast and used 95lbs. Nothing really to say about this other than it felt like being dropped into a meat grinder. Time was 30:53.
Lunch - Pool: Had a little fun today and tried the breast stroke and butterfly for the first time. Amazing how those two new strokes totally kicked my butt. 2x50m warm-up; 5 minute 25m partner sprints; then some work on the breast stroke, butterfly, and kicking.
SATURDAY - 12/22/12
CrossFit (7:00 a.m.)
Strength - Hang Cleans: 2x185 EMOTM for 6 minutes; 2x205 EMOTM for 6 minutes
WOD: 10 minute AMRAP of 5 deadlifts (315lbs), 5 burpees, 20 DUs. Made it through 4 rounds + 5 DUs. We made up this WOD basically to force me to do DUs. I am getting better at stringing them together, just need as much practice as possible. I broke up the deads in one round but was pleased to do them all unbroken otherwise.
SUNDAY - 12/23/12
Rest.
Weekly Training Log - 12/09/12
SUNDAY- 12/09/12
Track (7:30a.m.)
Warm-up with a 1 mile run (9:27) & 5x6 KB swings (88lb)
WOD: 20 min AMRAP of 400m run and 10 KB swings (88lbs). I have tried to incorporate the big KB once a week into some type of work, either a WOD or EMOTM. Sundays are track days so I want to make sure there is plenty of running. Just seemed like a good combo to push the running and see how taxing 10 swings would be during an entire WOD. Lungs felt great and I finally feel like this extra work is paying off as I stayed steady. 7 rounds even.
MONDAY- 12/10/12
Rest day.
Tuesday- 12/11/12
CrossFit (5:00 a.m.)
Strength - Rack Jerks (5x2): 2x185, 2x185, 2x205, 2x205, 1x215, 1x235
WOD - For Time: 5 C&J @ 145lbs, Run 200m, 4 C&J @ 165lbs, Run 200m, 3 C&J @ 185lbs, Run 200m, 2 C&J @ 205lbs, Run 200m, 1 C&J @ 215lbs, Run 200m. Felt really strong through this and pushed the run. Time was 10:17 @ RX.
Cash-Out: 6x3 hang cleans @ 165lbs; 3x10 GHD situps.
Lunch - Pool: 20 min AMRAP of 50m sprints with 30 seconds rest. Got 15 laps in and had 15 seconds left before the end of the 20 minutes and went ahead and did another lap.
Wednesday- 12/12/12
CrossFit (5:00 a.m.)
Warm-Up: 12 rounds (tabata) of pull-ups, air squats, push-ups.
Strength - Front Squat: 5x135, 5x185, 4x225, 3x275, 1x305. I am actually a little ticked off that I failed that last rep. My 1RM is 325 so I thought I would be closer to that when I failed.
WOD - For Time: 15 front squats, 25 burpee box jumps, 10 front squats, 20 burpee box jumps, 10 front squats, 15 burpee box jumps, 15 front squats, 10 burpee box jumps. Opted to leave 135lbs on the bar. What is 10 more pounds, right? Moved through the front squats without too much trouble. The trainer came more than usual and said my form was good, which made me feel better. Burpee box jumps are what they are. Just tried to stay moving and keep a good pace. Time was 14:47 @ RX+.
Cash-Out: 10x5 pull-ups. During the warm-up, the hand wraps were bothering me as was the tape on the bar. I need to be doing more of these anyway. So I stripped off the wraps, lightly chalked, and then did 10 sets of 5 on a bar without tape. Felt much better. Want to add in this cash out once a week and also increase the reps.
Lunch - Pool: 16x100m laps with 45 seconds of rest (30 seconds of rest during last 6 laps). 42:35 was approximate time. Goal was to log distance, not fast, but not slow. Kept about a 1:45-1:50 average on all of the laps, despite really feeling it in the last 3.
Thursday- 12/13/12
Rest day. Really feeling the swimming in my shoulders from Wednesday.
Friday- 12/14/12
CrossFit (5:00 a.m.)
Soreness in my shoulders is gone. Pain free in my knee though still a little sensitive. Recovery is working.
Strength - Power Cleans: 2x165, 2x185, 2x195, 2x205, 2x215, 2x225. 225 has been a sticking point with me for a while. Was really nice to get 2 of these when 1 has always been such a struggle.
WOD - 3RFT: 15 deadlifts (185lbs), 15 KB Swings (70lbs), 50 DUs. The double unders would be the sticking point, and the proof is in the photo above that I am still learning them. Rather than sub the run for the DUs I made myself do them. Only way to improve is to attack the weakness until its gone. I strung them together better than I have in the past. Did the deads and swings unbroken. Still feeling better during the WODs and able to keep moving through a little better. Hope that continues!
Saturday- 12/15/12
Out of town. What? Reindeer Games!
Weekly Training Log - 12/2/12
SUNDAY - 12/02/12
Warm-up: 10 minute run
WOD - 4RFT: 300m run, 5 KB swings (88lbs), 4 stadium stairs, 12 push-ups, finish with a 300m run. Rest 2 minutes, then ME KB swings (88lbs). Time was 27 minutes and change. These type of WODs are tough for me but help my cardio improve as it is more about staying moving than strength. Was pleased to get 20 unbroken swings at the end after all of that. The heavy KB work is paying off. Want to manage 30 unbroken swings by the next month or two.
MONDAY
Rest Day
TUESDAY - 12/04/12
CrossFit (5:00a.m.)
Warm-up with mobility and a 1 mile run (9:11).
WOD: 50-40-30-20-10 of double unders, KB swings, and air squats. Went with the 70lb KB instead of the 53lb RX weight and came to regret the choice after the first round but was too stubborn to change. Broke each round into 2 sets until I got to the round of 20 and then went unbroken. Strung together the double unders better than I have but was too tired in the last 2 rounds to try so I went with singles. Time was 20:51.
Lunch - Pool: 20x50m laps w/30 seconds rest in between each. Maintained an average of 40 seconds per 50m.
WEDNESDAY - 12/05/12
CrossFit (5:00a.m.)
Strength - Snatch: (5x135, 2x155, 1x165, 1x170, 1x175, 180, 180). Matched my PR @ 175lbs with a power snatch.
WOD - Isabel: 30 snatches @ 135lbs for time. 3:53 @ RX. Did not feel like I had a great rhythm and I am pretty sure I could knock some time off of this.
Cash-Out: Subbed 4x15 GHD situps for the 150 ab mat situps.
THURSDAY - 12/06/12
Rest day.
FRIDAY - 12/07/12
CrossFit (5:00a.m.)
Strength - Thrusters: (5x115, 4x135, 3x165, 1x185, 1x205, 225, 220). My PR is 215 and I really wanted to go heavier, but couldn’t hit it.
WOD: 21-15-9 of thrusters (105lbs), hand release push-ups, and box jumps (24”). Lung burner for sure. Coming off the thrusters into push-ups was a tough test on shoulders and chest. Then from box jumps (which I suck at) into thrusters again smoked my legs. Time was 9:13 @ RX.
Cash-Out: 5x5 hang power snatch @ 105lbs; 2x5 hang power snatch @ 125lbs.
Lunch - Pool: 50m warm-up; 3x100 w/30 seconds rest; 5 minutes of 25m partner sprints.
SATURDAY - 12/08/12
Globo Gym (6:00a.m.)
Strength - Deficit deadlifts (10x185, 8x225, 8x275, 8x315, 5x365, 2x375, 8x275, 8x275, 8x275, 10x225, 10x225) while working in push presses while my buddy lifts (5x135, 5x135, 5x135, 3x155, 3x155, 3x155, 3x175, 3x185, 3x185, 1x195)
Swimming: 3x50m w/u followed by a 10 minute 25m partner sprint (8x50m); 200m cool down.
1 mile run warm-up; 5x6 KB swings (88lb) warm-up; 20 minute AMRAP of 400m run & 10 KB swings (88lb); 400m run cool down. Made it through 7 rounds. Lungs felt better than they have in quite a while. Finally feel like this extra work is paying off. #running #crossfit #instarunners #hurtlocker #hurtlockersunday #run
Weekly Training Log - 11/25/12
SUNDAY
Last Sunday I felt pretty rough. So much so that I slept in and used the day to relax and recover. This Sunday was a little different. I have worked in some stretching at night before going to bed and I think that helped me when I got up.
10 minute run warm-up (1 mile). Then 8x400m run with 400m rest interval (I need to learn how to use my Garmin as I didn’t stop the watch on laps 4 and 5). Some pain in my left foot still but over all I felt pretty good.
MONDAY
Lunch - Pool: 20x50m laps w/30 seconds ri. Time was 28-29 minutes. Kept about a 50 sec/50m average.
Evening - Strength: 3x5 hang cleans @ 135lbs for warm-up. 2 hang cleans (175lbs) EMOTM for 5 minutes. 2 hang cleans (185lbs) EMOTM for 5 minutes.
Run: 10 minute run (1 mile @ 10:08)
TUESDAY
CrossFit (5:00 a.m.)
Strength - Bench Press 5x5 (5x135, 5x185, 5x205, 5x205, 5x205, 1x225)
WOD: 4RFT of 20 snatches (65lbs) & 400m run. Increased the load to 75lbs and tried to go unbroken every round. Did the first 2 rounds unbroken and went as deep as I could in the last 2 rounds (15 & 14 before breaking it up). Held a good pace on the run and feel like my cardio is improving. Time was 16:28 @ RX+
WEDNESDAY
Rest.
THURSDAY
Lunch - Pool: 6x100m laps w/45 seconds rest in between each round.
FRIDAY
CrossFit (5:00 a.m.)
WOD: Benchmark with “Jackie”. I came off the rower at 3:35 which was a good pace for me and got right on the thrusters. My goal was to do them all unbroken. I never dropped the bar, but paused a few times. Pull-ups are still tough for me, so I broke them up into small rep counts and focused on really limiting my rest in between each. My time was 9:34, a vast improvement over the last time I did this (August 8, 2011; 11:01).
Cash-Out: 10 reps @ 225lbs on back squat followed by 6x10 GHD situps.
Lunch - Pool: 2x500m w/2 minutes rest in between. Averaged 10 minutes per 500m.
SATURDAY
CrossFit (7:00 a.m.)
10 minute run #5
Strength: 3x5 clean & jerks @ 135lbs to warm up. Then 1-2-3 (Power clean, 2 hang cleans, 3 push presses). Did 8 rounds with 185lbs. Also worked in a few doubles on snatches @ 135lbs to work form.
WOD - Helen: 3RFT of 400m run, 21 KB swings (53lbs), 12 pull-ups. First time using a 53lb KB during a WOD in several months and it was extremely light. My run felt better than it has in a while. Biggest sticking point was pull-ups which I broke up. I have not recorded a time for this WOD before so 12:20 is a PR for me.
Cash-Out: 3x10 GHD situps.
