Wednesday April 15th, 2015

10:00 handstand walk/hold development - hit holds for 30s  with some shoulder taps, need to invest some time on progression for walking and holding.

then
 EMOM 12
Odd - 12 KBS #70 (unbroken)
Even - 4 MUs (4 unbroken except for the last round 2-1 for 3)

Definitely felt the shoulder fatigue on this one!

Then for time:
100 DUs (unbroken)
25 burpees
100 DUs (50-50)
25 burpees

4:41 - I'm ok with that time, I think I should have tried to cyle the burpees a bit faster. The DUs felt solid today, hit the first 100 unbroken and I broke the second set into two sets fo 50.

At least the #sockgame was on point today...

 For time at 90%: 
50 Calories
40 TTB
30 Wall Balls
20 Power Snatch (#135)
10 Muscle Ups

Time: 11:18 

Row: finished in right around 2:00, held it between 1600- and 1400 calories/hour, felt ok. Really tried to keep the stroke rate to the high 20s.

TTB: Cycled in 5s til the last 15ish, then went 3-2. These felt off today. Took around 2:00 to cycle these today. My legs were flailing on this one, couldn't keep it together.

Wall Balls: I cycled these in 3 sets of 10, they felt good at the time, it did, however, take me 1:15 to get through it.

Power Snatch: This was very tough today and couldn't cycle very quickly (around 6-11 seconds between reps). These took right at 3:00 to finish. These just felt very slow. I need to quit whipping my head backwards during these.

Muscle Ups: I couldn't cycle muscle ups at all. Took right over 2:00 to finish 10.

This workout was similar to 14.4, although 10 less of every movement, and power snatches instead of power cleans. I was able to get to the muscle ups with 4:05 (9:55) left in that workout. I really thought i could get the whole chipper finished before then today, but I was wrong. I felt very fatigued today. I probably need to add a little more sleep into my schedule.

It's been a few days...

...yeah, like 20 since I have posted. I've still been putting in the work, and definitely riding my mountain bike more!







MONDAY

A. Snatch Balance: 1-1-1 - worked up to #135 on these, felt solid. 

B. Snatch: EMOM 10 started at #95 and build to #155 - all of these felt solid.

C. HBBS: 5-5-5 #275 - felt off a bit, wanted to hit #300 for 5, I'm not quite there yet.

Then:

8 min time cap: 1 muscle up, 1 deadlift #275. 2 muscle ups, 2 deadlifts #275, etc)

Finished 5 full rounds and 4 muscle ups on the final round. Couldn't string more than 2 together today. Didn't feel very powerful on the kip, nor do I have the strength right now for multiple strict.  Deads were not an issue.

Then:
10:00 Z1 of choice (first 10 minutes of my bike ride stayed in Z1 today). 

Wednesday - Thursday Training Sessions

WEDNESDAY
AM:
Run 400m x6 Rest 2 minutes


Splits were: 1:22, 1:21, 1:22, 1:23, 1:24, 1:26




PM

Power Clean and Jerk 10 X 1 EMOM


Starting at #155, I worked up #155, #165, #175, #185, #195, #205, #210, #215 (w/ 1 fail), #220, #225, and then hit for #230 after the 10 minutes were up. These felt surprisingly good.








+
EMOM 8 minutes:
Odds: 3 Muscle ups
Evens: 3 Bar Muscle ups


I went unbroken on these. I need to clean up my technique on the bar muscle ups, I was very right arm dominant. Also, cycling these, I began to initiate the swing more with my feet instead of my shoulder and driving my hips to the bar.












+

AD: 2 minutes for calories - I finished with 50 calories. This was BAD! I was at 29 after minute 1 and then struggled to push through to the end.



THURSDAY

A. Snatch tech work. 15 minutes.


This one felt rusty as I haven't really snatched since early in the Open. I was able to build to #155 today.

Lactic Endurance segment of today's training was a repeat of a series that I hit in late February.




3 Rounds
5 shoulder to overhead #155
7 burpees, AFAP
9 TTB


3:10, this was a bit longer than February (2:45), but I used #155 instead of #135. The weight felt heavy on the first round and then I was able to find a bit more of a groove on the second rounds. I started to slow near the end of the TTB, and on the final set I went 5-4 to cycle more quickly.


rest 4:00



3 Rounds
2 Bar Muscle ups
7 KBS - #88
30 double unders


2:45 which was 7 seconds faster than February. The muscle ups are still not as smooth as I'd like them. Using my right arm too much to push up and over, I need more hip drive. The 7 heavy KBS were ok, I really didn't want any more than the 7! I went unbroken on the first 2 sets of DUs and missed at 24 on the final set. overall not bad.


rest 4:00



30 Squat Cleans, #95


2:54 (31 seconds faster than February) This one really spends me. I went 10-5 and then doubles and singles. I was getting smoked in the lower back and my hamstrings were fried, not allowing me to reset low. I need to get more solid on the technique for this movement!

Tuesday February 25th, 2014

TUESDAY

Power Clean 3-2-1 Rest 2:00

3RM at #215, 2RM at #220 then was able to get under #230 for 1, failed a couple of times at #235. These felt btter than last week. 

+

Against a 10 minute clock: 
1000m row
50 Wall Balls #30
Amrap MU in the remaining time.

I finished with 13 muscle ups. This one got spicy. I held the row to a 1:45 pace so that I would still have some legs left when I hit the wall balls. I began the wall balls around the 3:50 mark.  I had planned to break these up into 8s. Instead, I opened with 10 and finished the remaining 40 in sets of 5. These smoked me! It too me about 3 minutes to complete the wall balls, leaving me 3 minutes for the muscle ups. I was able to hit 6 doubles on the muscle ups then a single, and didn't have time for another single. Overall this felt solid today. 

Saturday February 22nd, 2014

Saturday

Testing Day:  Fran- ALL OUT

Fran was not kind this morning.  I finished around 4:20.  26s slower than my last Fran. The thrusters felt better than my previous Frans, but I was a mess on the pull-ups.  I had no rhythm to them today.  I was unable to generate any momentum today.  I finished the round of 21 at the 1:25 , and it took longer than that for the round of 15.  I wasn't very pleased with this performance this morning.  I didn't seem to have it together for this one.

REST at least 1 hour then:

For time: 80 Wallballs #20, 45 double unders, 6 muscle ups.

This went better than Fran. I finished in 5:12. Split the Wall Balls up into sets of 10 trying to cycle every 20 seconds and then a 10s break.  I finished the wall balls around the 3:45 mark. These felt very solid today.  I failed a couple of times on the DUs.   Coming back to the MUs, I went 3-2-fail-1. Similar to the pull-ups, I didn't feel I was generating anything from my shoulders.  

I did feel a bit off this morning.  Not sure what was going on with things today. i'm hoping that this cough is Fran related and not something coming on for the next few days... the "Open" is less than a week away!

Thursday February 20th, 2014

THURSDAY

A.   15 minutes snatch tech work. 1 power snatch, 2 OHS, 1 hang snatch. Weight to allow for fast under the bar. Speed over load.  

working sets were 75-95-100-105-115-125

The power and OHS felt pretty solid, the hang still feels off. I did hit power snatches at #155 and #165, failed at the #170 attempt, but kissed the bar. The power snatches felt solid. I still need to work on a focus point and not pulling early with arms.

Lactic Endurance

3 Rounds

5 shoulder to overhead #135

7 burpees, AFAP 

9 TTB

I finished in 2:45. This was a tough triplet for me. I didn't seem comfortable on the movements. After the first round, I could not cycle the T2B. I didn't fall into a good rhythm pattern on the STO, weight was not an issue, more of a movement pattern problem.

rest 4:00

3 Rounds

2 Bar Muscle ups

7 KBS - #88

30 double unders

I finished in 2:52. This felt better than I thought it would. The bar muscle up were a bit rougher on rounds two and three. I had a fail early on the last set of DUs.

rest 4:00

30 Squat Cleans, #95

I finished in 3:25. I came apart on these. My form went south after the first 9. i had high hip sand really started to smoke my lower back. I was very rounded and caused myself to dump the bar twice. I'm not real happy about my performance on this portion of today's work. I really need to step back and regain form when movements like this come up. 

Tuesday February 18th, 2014

TUESDAY

Power Clean build to a max in 15 minutes

I maxed out at #225 for the second week in a row. The weight felt better today, I still couldn't drop under it.

6 sets - focus on maintaining same time across all sets - different order for each set

5 muscle ups
8 WB #30
10 burpees to a 6" target
14  alternating pistols
250m row

Rest 4:00 minutes.

1	2	3	4	5	6
5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols	10 burpees to a 6" target	250m row
8 WB #30	14 alternating pistols	250m row	5 muscle ups	8 WB #30	8 WB #30
10 burpees to a 6" target	250m row	5 muscle ups	8 WB #30	5 muscle ups	10 burpees to a 6" target
14 alternating pistols	10 burpees to a 6" target	14 alternating pistols	250m row	250m row	5 muscle ups
250m row	5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols	14 alternating pistols
2:46:00	3:08:00	2:54:00	2:58:00	3:18:00	3:20:00

These felt better this week. I was able to sub 3 minutes for 3 rounds. These were also the rounds that I went unbroken on the muscle ups. Round 2 and 5 I broke the MUs into 3-2 and round 6 I went for it and hit 4, failed, collected myself and hit the 5th. I've gotten more comfortable/confident cycling the MUs, I'm still breaking at the legs, but I feel higher in the rings before turning over.  The wall balls felt good, cycling them was better than previous weeks.  I started to wear out on the Burpees as the rounds progressed. I didn't have a good pace on these, no real rhythm. I continue to struggle with pistols, my ankles are pretty stiff. I get really knee forward and on my toes for these. I need to invest some skill session time on these. On the rower, I kept the splits in the 1:30 for the first 3 rounds, and crept into the 1:40s in 4 and 5. Starting the last round with the row, I was able to hold it in the high 1:30s. Overall this session felt good.  I feel that some of my skill level is increasing.  The recovery between rounds was good.  

February 8th, 2014

SATURDAY

Testing Day:

CrossFit Open Workout 11.4 
10 minute clock
60 bar facing burpees (feet must leave and land together)
30 OHS #120
10 Muscle ups
If you get through 10, start the burpees over. Score is total reps.

I finished with 99 reps (60 bar facing burpees, 30 overhead squats, 9 muscles ups)

I finished the 60 burpees in a bit under 4 minutes, my plan was to hit 15 every minute, and I was slightly ahead of the pace through 2 minutes, and then fell off my pace just a bit. I stilled finished those under 4 minutes so I was pleased with that portion. I finished the overhead squats 2ith around 2:38 on the clock. This was a portion that I was not moving very quickly. I broke the reps into 9-2-7-4-4-4. I failed 1 rep at rep 10. I had originally planed to 20 10-10-5-5, but I was not feeling these. Looking at the video, I probably took too long before I started the muscle ups. I was hoping to cycle these in 3s. I hit 3, come off the rings and failed at number 4. I then hit 2 - 2 and 2, failing to cycle the 3 rep. I finished with 9 total muscle ups. I think if I had cut down some time transitioning between movements, I would have been able to finish 1 full round.

then Z1 flow

I spent around 40 minutes on the bike this morning, I kept the heart rate low, and just spun it out. I finished 10ish miles in around 45 minutes, the temperature just happened to be around 15 degrees. 

February 4th, 2014

TUESDAY

Hang Power Clean build quickly to a 3RM

These didn't feel very good, I was able to work up to #185 for 3, and failed at #195. I didn't seem to be able to get under these today.

Then

6 sets - focus on maintaining same time across all sets - different order for each set

1	2	3	4	5	6
4 muscle ups	24 DU	10 alternating pistols	8 burpees to a 6" target	6 WB #30	12 TTB
6 WB #30	4 muscle ups	24 DU	4 muscle ups	12 TTB	8 burpees to a 6" target
8 burpees to a 6" target	10 alternating pistols	8 burpees to a 6" target	6 WB #30	10 alternating pistols	10 alternating pistols
10 alternating pistols	12 TTB	12 TTB	24 DU	24 DU	4 muscle ups
12 TTB	8 burpees to a 6" target	6 WB #30	12 TTB	4 muscle ups	24 DU
24 DU	6 WB #30	4 muscle ups	10 alternating pistols	8 burpees to a 6" target	6 WB #30
2:01:00	2:23:00	2:21:00	2:55:00	3:00:00	2:45:00

Set 1 - Felt very good, and very fresh. Pistols were a bit sketchy for me. I'm not sure I was hitting the full depth on every one (probably should have had someone to no-rep me for these). Did everything unbroken. 

Set 2 - Another solid round, everything unbroken. Felt pretty good. 

Set 3 - Solid throughout, muscle ups broken into 3-1

Set 4 - Things came apart a bit on the muscle ups, 2 - 1 - fail - 1. I broke on the TTB in this round (7-5).

Set 5 - Very similar, MUs had singles and a couple of fails. Other movements were ok. 

Set 6 - This round went ok, but still the fatigue was showing. I was able to go 3 - 1 on the muscle ups, and completed everything else unbroken. 

My shoulders are pretty spent from this one. Overall the muscle ups left me as I tired. I need to be more fluid and not waste so much energy on them.

After the work was finished, I videoed some muscle ups and pistols to check my skill. I am really breaking at the hip and knee when I go to pull and am not getting my hips high enough which leads to me catching it low in the rings and pressing out. 

January 28th, 2014

TUESDAY

Some days don't go exactly as planned. DUring yesterday's training, I tore a callus on my left hand during the last set of CTB pull-ups. The tear really hindered my grip for today's work.

Power Clean build quickly to a 5RM

I was able to get to #195 on this. I was able to hit 3 reps at #205 before not being able to maintain. I had hoped to go over #200, but I could get a solid grip with the tape covering the rip on my left hand. 

7 sets - focus on maintaining same time across all sets

3 muscle ups, 250m row, 9 WB #30, 50 DU. Rest 2 minutes. Try to hold the same time across all sets.

1 - 2:12, unbroken on the MUs, WBs, 1 miss on the DUs, row stayed in the mid-low 1:30s for 500 split. The #30 med ball was a whole new experience however.

2 - 2:12, another solid round, unbroken on everything this round, similar row. Recovery was slightly longer.

3 - 2:12, solid again, unbroken save for a single miss on the DUs, row ticked up to the high 1:30s recovery slightly longer

4 - 2:53 - missed on 3rd MU, tape come loose on the hand, rower reset and I had to bring up the monitor, stayed unbroken on the WBs and DUs. Row ticked up between high 1:30s and low 1:40s

5 - 2:19 - had a solid round, same split on the rower, unbroken WBs, a miss on the DUs

6 - 2:46 - came apart, singles and a couple of misses on MUs, row was high 1:40s, had a drop on 8th rep on WB, missed once on the DUs, recovery to a bit

7 - 3:41 - lost it again, singles and fails on MUs, 1:50 for the split, unbroken WB, a couple misses on the DUs, very spent after this round.

Looking back, i'm not sure if my grip was the biggest factor, or if it was the wear from the first time doing heavy WBs coupled with MUs and rowing that had the most affect on the failed MUs (which is where this one is made).