Monday, January 23, 2012

1/23/12 - Training + Testing

will

part 1:
A. hang power clean - build to a tough single in a few sets 265#, 275#x
Paused at knee. Pulls felt like crap today. I just feel weird doing these. No power at all. Way out of position.B. hang power clean - 85% of part A - single every 20 sec for 6 min
225#, felt easy. Shows that my HPC max should be much higher than 265#.
C. ring L pull ups - 1-5 ladder x 4 - not for time
These felt good but were really tough. Great session
rest 4+ hours

part 2:
Airdyne:
max cals in 3 min
96 calories. Breathing was GREAT. Lungs were great. Legs were destroyed!! Hurt bad afterwards.
Started off way too fast. Was holding a 2500 cal/hr for about 45 sec. or so. Ended around 1400, haha. I was completely out. This was a fun test.

1/21/12 - Team WOD

Knocked out a team WOD today at World Camp CrossFit in Albany, Ga.

Run 500m
400 Double Unders
300 Situps
200 Box Jumps
100 OHS @ 95#

Split between three of us. Overall probably did around 200 du's, 110 situps, 70 or so box jumps, 50 OHS. Not sure time. Fun workout.

Wednesday, January 18, 2012

1/18/12 - Double Training

will

part 1:
Run 400 m @ 70,80,90,90,90,95%
walk rest 2 min b/t sets

Runs completed on a treadmill. Ancient equipment so did my best to keep up with 400m. Maxed out treadmill and incline on last set. Breathing felt great. Long warm up made a world of difference.

rest 6+ hours

part 2:
A. EMOM - Squat Clean 3 heavy TnG - 8 minutes
225#, 225#, 230#, 230#, 235#,240#, 240#, 250# Breathing felt fine. Not lactic at all. Sets were taking around 10-12 sec. Should have gone heavier.
B. 2 unbroken muscle ups on the 30 sec for 6 min
Unbroken. Felt good. Worked on falling back from the top.
C. 1-5 unbroken CTB chin up ladders x 5 - any pace you want
5:35, easy pace. Still wasn't easy though. Pullups felt pretty tired from prior muscle ups.

Fun day. Shoulder feel good. Back is ok from the cleans. Felt a few tweaks but everything feels pretty strong. Fired up for tomorrow.


Our strength is shown in the things we stand for;
Our weakness is shown in the things we fall for.
-Unknown

1/17/12 - Training

A. Hang Power Clean - 3 x 3 @ 80% effort; rest 1 min
Stayed at 225# for all sets. Felt sharp and fast. It's been a WHILE since we've cleaned. Felt nice to work on speed and technique.
B. HS walk practice - 10 min
Practiced turning around. Pretty difficult for me. Realized I need to really slow down my walk before trying to turn. Did it a few times though!
C. Double Under speed practice - work on sets of 20's only at top end speed
Several sets of 20 with the heavy training rope. Around 11 sec. Then switched to my fast rope. Averaged 7-8 sec. Did 1 set of 50 in 22 sec.
D. Row 15 min @ Z1
Rowed a 1:55 for about 6 min. then had to switch to the Airdyne for 9. Back is still giving me issues. Might steer clear of the rowing for a while. Any pulling under slight flexion flares it up pretty bad.

Saturday, January 14, 2012

1/14/12 - Construction Series Event #3

OPT Construction Series #3

On the hour, every hour:

1st hour:
5,4,3,2,1
C&J - 205/115#
MU's
(1 score = time)
3:59

2nd hour:
2K Row + Max DU's in 10 min
(2 scores = time for row and reps of DU's)
7:17 + 200 double unders

3rd hour:
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top
(1 score = time)
4:00 even

4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar
(1 score = reps)
18 rounds = 270 reps

Thursday, January 12, 2012

1/12/12 - Testing

will

For time:
135 pound Front squat, 8 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep

3:25, felt good. Had the fran cough a little afterwards but recovered fast. This was really fun. Only done a few testers with rope climbs before.

OOPs! just realized I did an extra rope climb.

Vid:
http://www.youtube.com/watch?v=DkuBqDWObqQ&feature=youtu.be

To all who received him, to those who believed in his name, he gave the right to become children of God.
- John 1:12

Wednesday, January 11, 2012

1/11/12 - MAP Training + Z1 Recovery

will

part 1:
5 min @ 90%:
10 lunges
5 toes to bar
10 double unders
7+5 du's

rest 2 min

5 min @ 90%:
10 wall balls
10 KBS easy
5+4 kbs's

rest 2 min

5 min @ 90%:
10 sit ups
10 db push press easy
10 alt'ing step ups high
4+10 situps
rest 6 hours

part 2:
Row 30 min @ Z1
Switched back and forth from Rower and Airdyne. Back was acting up.




Tuesday, January 10, 2012

1/10/12 - Training + Testing

will

part 1:
A. OHS @ 3011; 5,4,3,2,1; rest 5 min
225#, 235#, 275#, 285#, 305#(I think this is an OHS pr? Either way. A LOT left in the tank.)

305#Vid

B. 30 COVP chin ups; rest 5 min x 3
UB, UB, 23/7. Pullups felt crappy today. 
rest 6 hours

part 2:
for time:
30 ring dips
30 box jumps - 30/24"
30 db squat clean - 45/30#/h
30 GHD sit ups
30 double unders
30 row cals

6:45, painful. Rolled around on the ground for a while.
Ring dips UB
Box Jumps UB
DB  Squat Cleans 15/5/5/5
GHD's slow but steady.
DU's sloppy  23/7
Row - Around 1:10 maybe? Suck

I'm loving the testers lately. Feeling good.

Rejoice with those who rejoice, and weep with those who weep.
-Romans 12:15

God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish, but have eternal life.
-John 3:16

Sunday, January 8, 2012

1/8/12 - Testing

will

for time:
Row 1K
100 double unders
Row 750 m
75 double unders
Row 500 m
50 double unders
Row 250 m
25 double unders

12:23, Unbroken. Ave/1:45-1:46, speed up big time on last 250m. Felt great today. This was a breather. Caught my breathe on double unders. Fun tester. Recovered very, very fast.


"Prayer doesn't get man's will done in heaven, it gets God's will done on earth."
-Ronald Dunn

Saturday, January 7, 2012

1/7/12 - Training + Testing

will

part 1:
A. Snatch Balance - build to a tough single in few sets; rest as needed - NOT a 1RM
225#, 245#, 275#, 300# PR! Felt great! Hung out in the bottom for a minute.
B. SA KB Clean and PRess - 5/arm back and forth for 5 min - break as little as possible
7 + 2 cycles. Used 1.5pd. Should have stayed unbroken. Easier than I thought. Clean the KB and strict pressed it.
C. HS Walk - 25 m; rest 10 sec; 20 sit ups; rest 1 min x 3
All unbroken except last set of walks. Broke once.

rest 6+ hours

part 2:
As many rounds in 20 min:
20 thrusters - 135#/95#
20 chin ups
20 burpees
(compliments CJ Martin)

4 rounds + 2 thrusters
First 2 round of thrusters were sets of 10. Then sets of 5. All pullups sets of 10, easy. Burpees were slow.
This was a tough one. A lot of time to think during. Not very comfortable here. Not disappointed with my output, but disappointed with where my engine stands during something like this if that makes sense.

Our Father which are in heaven...
-Matthew 6:9 

Thursday, January 5, 2012

1/5/12 - Training

will

3 sets:
10 thrusters fast and moderate
Row 90 sec @ 90%
rest 2 min
135# for all sets. Would have normally pushed for heavy weight today but energy was not there.
430m
427m
415m
Rows felt weak as hell today. Breathing was all jacked up. I'm out of shape.
+
3 sets:
10 KBS heavy
90 sec burpee broad jumps @ 90%
rest 2 min
106# kb
Probably around 100-130' each round. These were pathetic and slow. Felt aweful.+
3 sets:
20 ABMat sit ups anchored
30 sec FLR on rings
15 back extensions
rest 1 min
Done, Unbroken.
Even though it frustrates the hell out of me I'm grateful for days like today. Long way to go. Onward.

Remember your Creator in the days of your youth.
-Ecclesiastes 12:1

By grace you have been saved through faith; and that not of yourselves, it is the gift of God; not as a result of works, that no one may boast.
-Ephesians 2:8-9




Wednesday, January 4, 2012

1/4/12 - Training

will

5 sets:
7 TnG Push Jerk tough
15 COVP chin ups
rest 4 min b/t sets
205# :40
215# :42
225# :42
235# :44
245# :41

+
Row Sprints:25 sec max effort
Rest 2:35 x 5
(for total meters/set)
155m
157m
155m
151m
151m

TnG was tough but felt sharp. Focused on a big breathe at the top to maintain a strong mid line. Just tried to jump high and trust my hips. Fore arms blew up on 5th set. It was tough to row all out with no grip. Row felt ok. Back is still a little tweaked.


We never give up. Though our bodies are dying, our inner strength in the Lord is growing every day.
2 Corinthians 4:16 

Tuesday, January 3, 2012

1/3/12 - Training

Fell off posting for a few days. Long trip over the new year holiday in NYC. Had an awesome time. Ate some great food, trained a little bit and saw some amazing sights. Detailed post to come.

will

A. Hang Power Snatch - singles on the minute - build to a tough single
135#, 185#, 205#, 215#, 225#, 230# PR?, 235#(below parallel)
*Minute rest was tough. Used straps on 230#. Felt freakin' awesome

B. TnG Hang Power Snatch - 21,21,21; rest 2 min - speed, not weight
95# @ :36, 105# @ :40, 115#@ :44
Perfect weight. Grip was getting tired.

C. BB Walking Lunges - 12 steps; rest 2 min x 3
185#, 215#, 235#
These felt great! Don't think I'll be able to walk tomorrow.


In everything...treat people the same way you want them to treat you, for this is the Law and the Prophets.
-Matthew 7:12