Tuesday, February 28, 2012

2/28/12 - Training

6:00 am

6 sets @ incremental effort:
1 hang power clean/5 TnG push jerk tough
Run 200 m
(add weight per set and small % of effort per set for 6 sets)
rest walk 4 min b/t sets

205#, 0:49
225#, 0:48
230#, 0:46
235#, 0:50
240#, 0:48
*250#, 0:51 *This was pretty sloppy and all over the place.

Runs felt good. 100m turnaround was difficult.

Trust in the LORD with all your hear and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.
-Proverbs 3:5-6

Worth Reading. One of my favorites. 

At first I saw God as my observer, my judge, keeping a list of the things I did wrong, so as to know whether I merited heaven or hell when I die. He was out there sort of like the President. I knew he was out there but I didn't really know Him.
But later on when I recognized God, it seemed as though life was rather like a bike ride, but it wasn't a tandem bike, and I noticed that God was in the back helping me pedal.
I don't know just when it was that He suggested we change places, but life has not been the same since. Life without my God, that is. God makes life exciting!
When I had control, I knew the way. It was rather boring, but predictable. It was the shortest distance between two points. But when He took the lead, He knew delightful long cuts, up mountains, through rocky places, and at breakneck speeds! It was all I could do to hang on! Even though it looks like madness, He said, "Pedal!"
I worried and was anxious and asked, "Where are you taking me?" He laughed and didn't answer. I started to learn to trust. I forgot my boring life and entered into the adventure. And when I'd say "I'm scared," He'd lean back and touch my hand. 
He took me to people with gifts that I needed-the gifts of healing, acceptance, and joy. They gave me their gifts to take on my journey-our journey. God's and mine. And we were off again. He said, "Give the gifts away. They're extra baggage, too much weight." So I did, to the people we met, and I found that in giving I received, and still our burden was light.
I did not trust Him in control of my life at first.I thought He'd wreck it. But he knows bike secrets. He knows how to make it bend to take sharp corners, jump to clear high rocks, fly to shorten scary passages.
And I am learning to shut up and pedal in the strangest places, and I'm beginning to enjoy the view and the cool breeze on my face with my delightful companion, my God. 
And when I'm sure I just can't do any more, He smiles and says, "Pedal."

2/26/12 - Double Training


part 1:
A. hang power clean - 1 every 30 sec for 5 min - tougher per set
225#, 230#, 235#, 240#, 245#, 250#, 255#, 260#, 265#, 270# Felt good. 
A* - Power cleans felt good so I went for it. Hit 305# for a pr and just missed 310#.B. KBS russian x 21; rest 1 min x 3
104#, Felt good. Last set was spicy.
C. ring HSPU practice - 10 min
Practiced Muscleup ringHPSU, some ring drills, Practiced different ways to kick up to rings from ground. Just had fun for a half an hour!

rest 6+ hours

Skipped. Tired and sore!
part 2:
200 m IM warm up
25 m free @ 90%
25 m breast stroke easy recovery
rest 20 sec x 10

200 m IM cool down

2/25/12 - Triple Testing


part 1:
2012 Section WOD 12.1
AMRAP in 7 min:
(jump to 2 hand touch 6" above max reach)
Felt good. I was pretty lactic after this for a while. Paced 10 burpees every 30 sec. Thought about it in sets of 10. Much easier mentally. I'm pleased with this considering my body type and style of workout.

rest 3+ hours

part 2:
AMRAP in 7 min:
5 clean and jerk - 70% of 1RM
25 unbroken double unders
225#, 4 rounds + 2 c/j's All du's UB
This felt aweful. I was not fully recovered from previous AMRAP. I could close to 6 fresh. Onward.

rest 3+ hours

part 3:
AMRAP in 7 min:
2 T-lines
5 sandbag squat cleans - tough (100# bag)
2 muscle ups unbroken
6 Rounds + 15 yards
This was fun! T-lines were a little slow. Sandbag squat cleans were awkward. Mu's were ok. Good way to end the day. Different. Definitely a breather.

2/23/12 - Double Training


part 1:
EMOM build to a tough DL single
(add 20# per set) - start with 50-60% of 1RM on bar
Started at 275#, ended at 435#.
Went carefully on the pulls today. First time deadlifting since my back issues. Felt pretty good. Back is feeling really good. Weight felt heavy as crap.
rest 2 min
AMRAP Burpees in 90 sec - jump to touch 8ft marker at top with one arm
43 @ 95%
rest 2 min
AMRAP Meters rowed in 60 sec
rest 2 min
AMRAP miles on Airdyne in 30 sec
.24 Miles

rest 6+ hours

part 2:
Swim 100m free warm up - Sidestroke, felt great. Jumped in and went.
dive in, Not allowed,
swim 25 m free @ 100%
rest 1 min x 5
Felt ok. I can't quite "sprint" during freestyle. I get too out of control and just splash water around. More of a controlled all out stroke.
stand in water, exhale, swim underwater for as long as possible
rest 60 sec head out of water relaxed x 5
This was hard as hell! Surprised the mess out of me and Shep. We progressed a few more feet each time though. I think the most I made it was like 10m
accumulate 5 min total time hands in air out of water while treading water with legs
1:00/1:00 - treading water. I could not for the life of me keep my head above water. I had to use one arm. Kept one high out of water.

Wednesday, February 22, 2012

2/22/12 - Double (MAP Training + Testing)


part 1:
run 5 min warm up, then...
Run 30 sec @ 90% aerobic
Run 20 sec @ 50% easy pace recovery x 20;
Run 5 min cool down

5:45 AM Fasted
Done on tread mill because of thunderstorm. This turned out great for the session we had. I loved the consistency. I was able to keep the same pace for all 90% & 50%. It was more like run at 90% for 30 sec, then slow down to 50% and then speed back up to 90%. By the time I slowed down and speed up 20 sec was gone.

Tried to pace with gf Brandi Bonifay who runs like a freakin gazelle. I've realized I need someone to chase/pace to get the most out of these MAP sessions. Huge help. Trying to keep up with Shep yesterday too was pretty fun.

Grateful for the training partners I have.rest 6+ hours

part 2:
3 rounds for time all out:
10 FS from ground - 175#/120#
10 burpees
10 CTB chin ups

3:01 All UB. Regular Kip CTB Pullups. Probably would knock off 20 seconds if I could butterfly. Felt good today. I could see around 2:40 on this one in prime shape. Don't feel very fast right now.

Tuesday, February 21, 2012

2/21/12 - Training


5 sets @ incremental efforts/set:
3 tough Hang Power Clean
Row 25 sec max effort
rest 5-7 min b/t sets - ensure full recovery and add per set if you can to ensure intensity increases per set

225#/ 880w
235#/ 910w
245#/ 900w
255#x(messed up 3rd)/ 905w
260#/ 897w

Went tng with the hang power cleans. Felt good today. It was fun TRYING to chase big Shepherd. That man is a pulling machine!

Monday, February 20, 2012

2/19/12 - Double: Training + Testing


part 1:
A1. Front Squat @ 20X2; 3,3,3; rest 20 sec
315#, 335#, 345#x (2/3) A2. 25 COVP chin ups; rest 5 min x 3
UB, sharp and fast. Last 5 of each set started to hurt a little.
B. Implement Carry Walking Lunges - 12 tough steps; rest 1 min x 4
Held 2 - 2pood KBs in front rack. Felt great. Last few reps of each set became difficult.

Squats felt good today. My body feels around 85% though. I was TIRED this morning.

rest 4+ hours

part 2:
for time:
30 OHS - 135/95#
100 double unders
20 squat clean - 135#/95#
100 double unders
10 thrusters - 135#/95#

DU - Broke 3 or 4 x
SC - 5/5/5/5
DU - Broke 2 or 3 x

Pretty disappointed with the performance on this one. DU's felt crappy and I would probably go 10/10 on the squat cleans. I could easily shave a minuted off fresh. It was a fun test though! I'd love to try it again. 

Came back in to knock this one out not feeling much better. I feel like this is WOD 5 of an event. Just ready to get it done. My hands are shredded, and body is smoked.

2/18/12 - Triple


part 1:
Sand Bag Run 200 m - 100/70#
AMRAP Double Unders left in 2 min
rest 2 min x 5

All runs around 1:00,
94, 95, 99, 90, 100
Tried like hell to get 100 each round. Broke once every round except on 99. Speed up run on last round.
Breathing felt great. That was really fun. Great session.

rest 2+ hours

part 2:
A. Clean and Jerk - 2,2,1,1,1,1,1; rest as needed
265# x 2, 285# x 2, 295#, 305#, 310#, 315#X Called it there. Body was hurting. 315 felt like a volkswagon today. My cleans suck lately. Pulling doesn't feel very strong right now. Back is pretty much all better though! So thankful! 

rest 2+ hours

part 3:
as many rounds in 7 min:
5 KBS - 2/1.5 pd
5 burpees
15 rounds + 5 swings + 1 Burpee
This wasn't as bad as I expected. Not a lot of drive though. Should have rested longer after part 2. So much transition it was hard to really make it hurt. Pretty happy with how I felt though. I could see 16+, maybe 17 rounds feeling really good. My hands are shredded.

Thursday, February 16, 2012

2/16/12 - Hellacious Testing!


for time:
Run 1 mile
5 rounds:
15 R KB Snatch - 2/1.5 pd
15 L KB Snatch - 2/1.5 pd
10 muscle ups
5 ring HSPU
Run 1 mile


1st mile in 7:15-7:30ish
Snatches UB
MU's done in doubles
2nd mile was slow. Quads and calves completely locked up. 

Fun Week!

Wednesday, February 15, 2012

2/15/12 - Training


A. TGU - build to a tough 5/arm - warm up shoulders Did 3 or 4 up to a 2pood. Shoulders felt warmed up. I was pretty tight from yesterday.
B. Jerk from blocks - 3,3,3; rest 3 min 325#, 335#, 345# Felt awesome tonight! 



C. Implement Push - 30-45 sec @ 90%; walk rest 3 min x 5
(prowler, sled, vehicle..)
190#, averaged about 160' every 35 seconds or so. Quads were blown up on these. Consistent output though. Felt great!
D. GHD sit ups - 20 x 2; rest 1 min
Done, Felt fast and sharp today.

He has not promised we will never feel lonely,
But He has promised that in Him
We will never be alone.

He has not promised that we will be free
From pain and sorrow,
But He has promised He will be our help,
Our strength, our everlasting peace.

No matter what happens in our lives,
We can believe fully in his promise...
We can rest confidently in His love.

-Author Unknown

Tuesday, February 14, 2012

2/14/12 - Double Training

Took a break from posting for a while. Had a lot going on. Glad to be posting again.


part 1 6am:
for time:
20 squat snatch - 77% of 1RM
205#, 5:47
Hard to get going this morning. Long weekend. Snatches felt good. Went slow and steady. All singles. I feel I could shave a minute off if I was fired up.

rest 4+ hours

part 2:
A. bench press - 3,2,1; rest 5 min 245#, 260#, 280#
B. hang power clean - build to a tough single fast - max 4 sets 295#, 300#x Pulled from blocks below knee
C1. AMRAP CTB Chin Ups - 1 attempt; rest 5 min 30, slipped off bar, best is 38
C2. AMRAP Chin Ups - 1 attempt 38

Pullups felt crappy today. Cleans felt pretty good.

What is your definition of faith? Is it circumstantial? Or a "fair-weather" faith? I will give it everything I have to be sure mine is neither. I will not wait and turn to God only when things are bad OR only praise him when things are good. I will not let my faith be circumstantial.

Job 2: 9-10
"Shall we indeed accept good from God and not accept adversity?"

Faith is the confidence that God is who He says He is and will do everything He has promised to do.
-Andy Stanley