4/29/11 - Sectional WOD 11.6

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups...


136 Reps. Pretty happy with this. Paced very well. Broke each round in half after the 6's. Time to rest up for the Spartan Race in the morning and a few more WOD's with BP throughout the day.


Shown to me by a good friend.

Ephesians 6:13-17

¹³ Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. ¹⁴ Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, ¹⁵ and with your feet fitted with the readiness that comes from the gospel of peace. ¹⁶ In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. ¹⁷ Take the helmet of salvation and the sword of the Spirit, which is the word of God.

4/28/11 - Rest/Recovery

10 min. Row @ Z1
+
1 Hour Mobility Work


Dropped in and hung with the crew at CF Murfreesboro for a while. Stubbed my big toe and now it's black and blue. Should make the Spartan Race interesting this weekend.

Do nothing out of rivalry or conceit, but in humility consider others as more important than yourselves.
-Phillipians 2:3

4/27/11 - Strength

PM:
A1.Bench press: 3 x 3 @ 80%; rest 2 min 215,225,245
A2. GHD Raises: 12 x 3; rest 2 min done
B1. Clap push ups: 20 x 3; rest 30 sec Ended up doing 10 clap pushups + 10 hand release pushups
B2. KB Swings: 30 x 3; rest 30 sec UB 
C. Airdyne: 30 sec @ 97%; walk rest 2:30 x 5 33cal, 25, 22, 22, 25
+
10 min. Z1 Run
The KB swings were good practice on breath control. Airdyne smoked me. Fell way off after the first one! Def. felt fatigued today. Ready for a solid rest day.


Going to tone it down today and rest tomorrow. Heading to ATL for the weekend and doing 11.6 on Friday. Then doing a triple on Saturday.

"God does not furnish us with a detailed road map. When we are with Him, we may not always know whither, but we know with whom."
-Vance Havner

4/26/11 - MAP Training + Skill/Strength/Technique

AM:
2 Sets:
Row: 1 min. @ 90% 312m, 292m
Row: 1 min. @ 50%
Row: 3 min. @ 85% 857m, 822m
Row: 3 min. @ 50%
Row: 5 min. @ 80% 1349m, 1373m
Row: 5 min. @ 50%

All sets under 30 s/m

+
5 Muscleups EMOM x 6 minutes
Wow, complete failure on this. Had ZERO pull left after the row. Got 5 muscleups the first minute, then did 2-3 the last 5 minutes.


Rest 6+ hours


PM:
A1. Hang Power Clean: 2,2,2; rest 0 sec. 245, 255, 270
A2. Weight Box Jump: 2,2,2; rest 0 sec. 20# Vest
A3. Weight Pullup: 2,2,2; rest 2 min. 70# Definitely could have gone heavier.
B1. Front Squat: 3,2,1; rest 0 sec. 275#,305#, 365# (Came out easy on this one. 365 is my all time 1rm. Felt easy today. Was pretty surprised.)
B2. Handstand Walk: 20yds x 3; rest 2 min. All UB. Felt controlled. 
+
4 Sets:
7 Heavy Thrusters
15 CTB Chinups
rest 4 min.
Increased weight each set. 165#, 185#, 195#, 205#. All pullups UB. Felt good. Tried the butterfly CTB, not quite for me yet. Murders my shoulders. 
Sets were :45, :44, :45, :41



For whatever is born of God overcomes the world. And this is the victory that has overcome the world - our faith.
1 John 5:4

4/25/11 - Rest/Recovery

AM:
10 sets @ Z1:
1 flight of stairs (walking)
5 pushups
5 squats
5 situps






Do everything without grumbling and arguing, so that you may be blameless and pure.    
Phillipians 2:14-15

4/24/11 - MAP Training + Skill/Technique/Recovery

Part 1:
Run 5 min @ Z1 warm up
+
Run 30 sec @ 80%
Run 30 sec @ 50% x 3
+
Run 1 min @ 80%
Run 1 min @ 50% x 3
+
Run 90 sec @ 80%
Run 90 sec @ 50% x 3
+
Run 5 min @ Z1 cool down
Runs felt ok. Lower back was tight. Quads are pretty smoked from yesterday. Didn't have much time to warm up.

Rest 4 Hours

Part 2:
7 sets for times:
7 Ring HSPU
12 KBS - 2pd
10 CTB chin ups
30 Double Unders
rest walk 4 min
All sets unbroken and around 1:30 each. Felt good. Pretty tired today. Used this as a recovery with some skill work.




Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time.   
1 Peter 5:6

4/23/11 - Sectional WOD 5 + Testing

Part 1:
as many rounds in 20 min:
5 power clean - 145#/100#
10 toes to bar
15 wall balls - 20/14#
11 rounds + 3 T2B. Not to excited about this score but whatever. Wallballs UB, Power cleans fast but broken. Toes 2 bar weren't bad. It was just flat out gas tank on this one for me. 


Rest 3 Hours

Part 2:
Row 6 min for max meters
1767m. Was keeping a 1:38-1:40 pace until about 90 sec. left. Ran out of gas big time! Quads are wrecked from wallballs earlier. Took an ice bath. Hopefully that will help some.






He Is Here


Where can I go from your Spirit? Or where can I flee from Your presence? If I ascend into heaven, You are there; If I make my bed in hell, behold, You are there. If I take the wings of the morning, And dwell in the uttermost parts of the sea, Even there Your hand shall lead me, And Your right hand shall hold me.


Psalm 139:7-10

4/22/11 Rest/Recovery

Happy Birthday Bro!

Big brother turned 30 today.


11.5 WOD tomorrow morning. Feeling good. Whatever the outcome, I thank the lord for blessing me with the ability to perform.


"Excuses are everywhere...excellence is not. If you seek excellence (and the rewards that accompany it), you must avoid the bad habit of making excuses.
Whatever your job description, it's up to you, and no one else, to become a master of your craft. It's up to you to do your job right-and to do it right now. When you do, you'll discover that excellence is its own reward...but not its only reward."


"Making up a string of excuses is usually harder than doing the work."   Jim Gallery



Something I read a few weeks ago that had a lot of meaning to me. Might have a meaning to you as well. Do you create excuses when unsatisfied with your performance? Inside and outside of the gym?

Z1+Strength/Power/Tech.

AM: 20 min. Run @ Z1

rest 6+ hours

PM:
Part 1:  Partly cherry picked from OPT
A. Press: build to a tough single in no more than 5 sets from empty bar
135,185,205,210PR,215x
B. Push Press: build to an easy triple in 3 sets max
185,215,225
C. Split Jerk: build to a tough single in no more than 5 sets max
185,275,305,335,355x
D. OHS: build to a heavy single in no more than 5 sets max
135,185,195,205, Stopped there. Wasn't feeling a heavy single.
E. OHS: Find 15 RM; 1 attempt
205PR!
+
5 Muscleups EMOM x 5 minutes
*If not using false grip, be sure to "flash out". Perfect reps.

3/2, 3/2, 3/2, 2/2/1, 2/1/1/1
Felt good today. Shoulders are smoooooooked!

+
Hang Muscle Snatch: 5 x 3 @ Extremely Light Weight; rest 2 min.
+
DB Ext. Rotation: 7 x 3 @ 10#; rest 90 sec.
+
10 minute ice bath

But he said to them, "Why are you fearful, you of little faith?" Then He got up and rebuked the winds and the sea. And there was a great calm.        Mathew 8:26

4/20/11 An. Lac. End.

PM:
3 Sets @ 95%:
2 rounds:
15 KB Swings
10 T2B
15 Wallball
rest 6:30
(2:52, 2:54, 3:07) Everything felt good. Had to break last set of T2B. Forearms were fatigued.
+
3 Sets @ 95%:
20 UB CTB Pullups
Row 250m
rest 6:00
(1:35 UB Pullups,1:32 UB Pullups, 2:30 Very Broken!) WOW! Hit a HUGE Massive brick wall on this last set. Could barely hold onto the pullup bar. Was doing singles. Haven't bonked like that in a while.
+
3 Sets @ 95%:
45 sec. Airdyne for Calories
rest 5:30

(26 cal, 28 cal, 35 cal) Just held on at this point. Was pretty smoked. Tough workout.

This was a first playing around with shorter rest intervals. They definitely won today! 



Now if any of you lacks wisdom, he should ask God, who gives to all generously and without criticizing, and it will be given to him.         James 1:5 

4/19/11 - MAP Training + AN. Alac. Power

AM:

Run 5 min./Rest 5 min. @ 80-90%

5 min. AMRAP @ 80-90%: 5 CTB pullups, 10 Ring Dips, 15 Pistols; rest 5 min. (3 + 2 pistols)

Run 3 min./Rest 3 min. @ 80-90%

3 min. AMRAP @ 80-90%: 5 CTB pullups, 10 games pushups, 15 jump squats; rest 3 min. (3 + 5 pushups)

Run 1 min./Rest 1 min. @ 80-90%

rest 6+ hours

PM:

A. HSPU: AMRAP x 3; rest 1 min. (20, 10, 12)

B.  Ring Dips: AMRAP x 3; rest 90 sec. (20, 20, 15)

+
part 1:

3 tough power clean

5 box jumps - 24" AFAP

20 double unders AFAP
(All sets UB and fast around :28. PC's were 225, 235, 255)

rest 5 min x 3

+

3 tough DL

5 burpees AFAP

20 double unders AFAP

rest 5 min x 3
(All sets UB and fast around :27. DL's were 405,415,425)
+

C. 100 Games Pushups for time: every time you rest or fail, rest 30 sec.
(6:28, 25,10,10,10,10,10,13,12 Terrible at these!!)

I wanna go this FAST!!!
http://www.youtube.com/watch?v=x3e1oMdVstc&feature=share

Cast your burden on the Lord, and He shall sustain you;

He shall never permit the righteous to be moved.       Psalm 55:22 NKJV

4/18/11 - Rest/Active Recovery

AM: 20 min. Run @ Z1

PM: 5 min. Airdyne @ Z1
+
1 hour mobility work

Felt good today. Adductors are pretty sore from the back squats on Saturday. Did a lot of soft tissue work. Placed my leg on top of a barbell that was a little lower than waist high and rolled side to side. Extremely painful but effective.  Haven't been stretching nearly as much when sore lately. Doug Larson had a good analogy. He compared it to holding a band and placing several cuts in it (your damaged tissues), do you think that pulling on the band will help heal the cuts? I haven't seen any proof yet that stretching actually speeds recovery. If anyone has some articles on that subject I'd love to see it. For now, I'll just stick to the soft tissue work while sore.






A man's heart plans his way, but the Lord directs his steps. -Proverbs 16:9 NKJV

4/17/11 - MAP Training

3 sets @ 80-90%
Row 3 min./ Rest 3 min.
(Averaged around 1:45/500m pace, 850m-870m)
+
3 min. AMRAP @ 80-90%:
20 lunges
10 push press @ 75#
Rest 3 min.
(3 rounds + 12 lunges)
+
3 min. AMRAP @ 80-90%:
10 T2B
10 Games standard pushups
(2 rounds + 7 pushups)


Was pretty tired and sore today. Had a long drive back so this was an easy workout. Rest up and recover tomorrow. Had a blast in Cookeville. Ready for a new week!

4/16/11 - Training at CrossFit Cookeville

Partner WOD (Took 3 of us less than 5 min.)
30 min. AMRAP:
Buy in:
60 C/J @ 135#
120 Pullups

Then (AMRAP): (We got 10.5 Rounds)
10 Slam Ball
sprint 40 yards down w/ slam ball and back
20 Air Squats to med. ball
sprint 40 yards down w/ med ball and back
push sled 40 yards; rest while partners go

Rest 3 Hours

Work up to heavy snatch 255# PR!!
+
B1. Back Squat: 5 x 5; 0 sec. rest (275,295,305,315,335 x 8)
B2. HSPU x 10 x 5; rest 2 min. (UB - Worked on correct shoulder position, elbows back. Felt great!)
+
Partner WOD (Rich's Barn)
Phase 1:
2 Rounds for time:
30 Wallball
while partner does rope climbs
+
Phase 2:
3 Rounds for time:
Sandbag hill sprint
while partner does KB swings
+
Phase 3:
3 Rounds for time:
30 situps
while partner does muscleups

This was a fun day. Each partner WOD turned out to be a pretty good MAP Session. Lots of work/rest. It was fun just hanging out and throwing down with the Cookeville crew. Pretty pumped up about the snatch PR. Was not expecting it. Can't wait to see the video.

Sectional WOD 11.4

10 min. AMRAP:
60 Bar Facing Burpees
30 OHS @ 120
10 Muscleups

1 + 28 Burpees. Went smooth and fast on the burpees. Breathing was easy. OHS were cake. Broke up into 15/15. Muscleups kicked my butt. Had two reps taken back because I didn't flash out at bottom. Pretty dissapointed in the muscleups. Oh well, fun workout! Had a blast doing it in Cookeville. Got to meet Sevan from HQ, Jess Pamanian and Tom Rowland. Looking forward to some intense training with Rich and Don on Saturday.

4/14/11 - Rest/ Recovery

AM: 20 min. bike ride. Easy pace


PM: 10 min. Airdyne + Mobility work.

4/13/11 - Aerobic Power Endurance

10 Min. Airdyne
+
PM:
5 sets @ 90-95%:
20 burpees over bar
7 OHS - 120#
1 Muscleup/5 Ring Dips
7 OHS - 120#
20 burpees over bar
rest 5-6 min.
+
10 Min. Airdyne
+
10 Min. Soft Tissue/Mobility Work

Sets were 2:40, 3:20, 3:50, 3:40. This was really tough. Burpees were sloooow. Everything else fast and unbroken. Glad I tried out the burpees to see where my breathing will be.

4/12/11 - MAP Training + Strength/Skill/Technique

AM:
10 min. Handstand Walk Practice
+
25 Sets:
Row: 40 sec. @ 90%, Row: 40 sec. @ 50%
(Averaged 205m)
5 Sets:
Double Unders: AMRAP x 40 sec., Rest 40 sec.
(72,58,63,54,74)
+
50 HSPU for time
(7:30. Bleh. Needs work.)

Rested 8 hours

PM:
A. Power Clean x 1/Push Press x 2; rest 4 min x 5
(225,245,255,265,275)
http://www.youtube.com/watch?v=H2XOcsreyfc&feature=channel_video_title (Vid of the 275)


B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min

(285# for all. Missed second rep of the third and fifth set.)

C1. KBS heavy x 6; rest 10 sec
Used keystone. 5 x 35# plates. 175#. These were really tough, felt awesome though.
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
+
4 Muscleups EMOM
All complete! First time able to do this. Did sets of 2 each minute.
+
10 min ice bath later on.

4/11/11 - Rest Day

First day starting the blog. Just wanted to share my journey training to achieve a top notch level of fitness. I am always open to constructive criticism.