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.

Wednesday April 8th, 2015

Skill:

3 Rounds NFT 

3 #150 slam ball over shoulder 

3 bar muscle-ups 

10 Alt Pistols - good on left, ugly on right 

The over the shoulders with the #150 feels like a wrestling match at times, but I like moving this ball! The first set of bar muscle-ups was a total mess, probably a sign of not being properly warmed up. I hit 3 pretty easily in the 2nd and 3rd rounds. The pistols are a huge weakness of mine. The left side felt ok, and the right side felt like dirt! My right side is where I had my first of several ankle sprains while playing basketball in high school and also the same one I sprained during mountain bike racing several years ago, and as it happens the same side I pulled my hip flexor a couple of years ago in the tough mudder! Of course looking at the video, the left side wasn't as good as I thought! I have to be wearing Oly shoes to have a shot at these anyway!

MetCon:

EMOM 12 

Odd - 50 DUs 

Even - 6-10 HSPU 

DUs were ok, I'm still getting used to my RPM rope, but I like it. I kept wondering why they were a mess during the 3rd set, and my shoe was untied! Hit 3 rounds unbroken. Really started to feel a shoulder pump from both movements during round 4 and it continued so I cut the HSPU to 6 from there out. 

Then for time 21-15-9 Slam ball over shoulder #100 Burpees 

5:19 - tough! 

I really wanted sub 5 on this workout, which is similar to a Master's Games workout from 2014. Times on that workout ranged from 3:56 to 5:25, although on that workout it was an #80 ball, not #100. This was just enduring the suck, and I may have gotten a bit dizzy along the way! I really should have cycled the 15s better during the burpee portion. 

Tuesday July 29th, 2014

TUESDAY:
3 rounds Not for time: 

30 UB double unders 

3 dead hang to inverted w/ 2 second pause at the top

10 back extensions

I finished all sets of DUs unbroken, felt pretty smooth on these today. THe DH to inverted was different, I used the tuck to roll up into the inverted hang, I need to try without the tuck! Back extensions went fine, I probably need more time on this are as it is a weakness of mine!

A. Hang power clean: Build to a 2RM - worked up to #205, got a bit "backy" at the end, just didn't feel like I had any explosion from the hips in this one. 

B. Front Squat: 5-5-5 - #230, felt good, front rack position got a bit loose near the end of the middle set.

Then:
3 rounds:
3 hang power cleans, #155, 200m run, 

finished this right at the 3 minute mark, first round was 50s, and the runs were a bit slower on the 2nd and 3rd rounds. 

rest 2:00 then

3 rounds:
7 box jump overs, 24"

10 KBS #70

finished this in 2 minutes, box jump over felt very good on rounds 1 and 2. 

rest :90 then

3 rounds: 

15 burpees AFAP 

rest 1:00 between rounds

Rounds went 30s, 32s and 28s. Felt good (well as good as burpees can feel). My cycle time felt pretty good on these. 

Overall it was a solid training session this morning. I'm looking forward to hitting up Lake Hope State Park for some mountain biking this evening!

Monday February 24th, 2014

A. Snatch technique work. 15 minutes. Work on speed, transition under bar, moving fast. 

Worked up to #135, #145. These felt better for most of the reps. I felt like I was able to drive lower than usual. I still need to work on not being quite so wide. I'll post video later for this. 

B. For time: 30 Chest to bar pullups

1:14 opened with 18 straight and then broke the remaining into 2s and 4s. 

then for time:

250m row

10 KBS #70

10 Burpees

10 KBS

10 Burpees

#250m row

FInished in 3:34. This left me gasping at the end. I held the pace during the first row in the sub-1:30/500 pace. The KBS went fine, I tried to find a smooth flow to the burpees. The second set of KBS started a bit rough, then smoothed out. The second burpees were not as smooth, but I kept moving. I was able to hold the last row in the high 1:30s/500 pace. I was spent from this, but my recovery time felt pretty good as I cooled down and finished up for the morning. 

Less than a week til the Open! Almost Go Time!

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 6th, 2014

THURSDAY

A. Snatch tech work. 10 single reps with rest as needed. 1 snatch, pause in the hole for 3-4 seconds with bar stable overhead.

75-85-95-105-115-125-135-140-140-145

The idea was to get comfortable in the hole. THis went ok. I probably should have started heavier and stayed at a heavier weight. I wanted to keep the technique solid. I must say the 4 seconds feels a lot longer with any weight overhead!  As the weight got heavier, I was coming up with my hips early, and breaking in my arms. I was catching a bit high and needing to drop lower after the lock-up. I need to pull myself under the bar more quickly!

Lactic Endurance

3 Rounds, individually timed. Short rest between

5 PC start at 135(round 1), #165 (round 2), #185 (round 3)

7 Box jumps w/ step down

5 burpees

round 1 - 38 seconds
round 2 - 37 seconds
round 3 - 38 seocnds

THis went fairly well the #135 and #165 cycles felt good, the #185 was ok, just not as smooth. I was able to video this portion.

rest 5:00

3 Rounds, individually timed. Short rest between

1 rope climbs

5 burpee box-jumps

30 sec row, all out.

This went fairly well. Everything felt good, well as good as that row could feel!

Round 1 - 55 seconds - 15 calories on the row
Round 2 - 53 seconds - 13 calories on the row
Round 3 - 55 seconds - 13 calories on the row

rest 5:00

3 sets, individually timed. Short rest between

30s row all out, 10 KBS, bell inverted

This couplet was a tough combo, I just tried to keep moving and had someone check the bell for me. I was ready to drop after this one!

Round 1 - 57 seconds - 15 calories
Round 2 - 55 seconds - 13 calories
ROund 3 - 57 seconds - 14 calories

Overall, I felt this was a fairly good day.