12/29/12 - Saturday Triple

AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x35
Done. 9 AM Fasted. Felt ok today. Stayed around 1850 cal/hr ave
Noon
A. Build to a 1rm snatch
220, 231, 245, 253, 265X, 265X
253 pull felt great, but the catch felt heavy as crap. 265 didn't even feel close. Hips do not feel strong.

245#
http://www.youtube.com/watch?v=f8vJMiVXJdQ

253#
http://www.youtube.com/watch?v=SnCk5uxrUtg

265# Miss
http://www.youtube.com/watch?v=4wUv8GcEkTQ

B. Build to a 1rm clean and jerk

275, 285, 297, 308
308 pretty much took it out of me. I was smoked. This weight has never felt so heavy. I sure hope it was from all the pulls yesterday. Took more time on the lifts this week but I just do not feel as strong or fast as usual.

http://www.youtube.com/watch?v=n35DV4ynYkI

+
For time:
100 wall balls
90 double unders
80 ghd sit ups
70 kbs 2 pood
60 ring dips
50 back extensions
40 thrusters 95#
30 burpees
20 power clean 155#
10 shoulder to OH 185#
29:39
http://www.youtube.com/watch?v=eHnrwq4Pyzs

Damn. This was a tough one. Pretty disappointed in the outcome. Wallballs were 25, then sets of 15.
DU's tripped once. GHD's took me 5 MINUTES! Swings were sets of 10. Ring dips were 5's. Back E's were 10's then 5's. Thrusters were the worst. Sets of 5. My lower back was lit up! Burpees were very slow 
Power Cleans were quick singles. STO was from the floor and I did 5 sets of 2. I just didn't feel very strong during this workout. Not excited.

PM
Row 30 min Z1
Done. 2:07 pace. 7050m covered. Smoked.

When someone has been given much, much will be required in return; and when someone has been entrusted with much, even more will be required. Luke 12:48

12/28/12 - AM Row Intervals + PM Training/Test

Was asleep by 9:30 last night, woke at 8am. Weighed in this morning at 191. I hope my appetite comes back today. Not eating as much as I normally do. 

AM
Row 500m @1:38 pace
rest 2 min
x8

Done at 8:30 am fasted. Felt good. Good warmup. Body feels recovered and fresh. 

Average for all 8 was 1:38.2 

Last two started to become spicy. Legs were screaming. Recovered fast though. Just speed up the stroke rate when the pain kicked in. Good session.

PM
A. TnG squat snatch; 3 reps on the min for 12 min @63% 1rm
Done. At 165#. Felt easy. 
http://www.youtube.com/watch?v=kGDgl4GZt4A
B. TnG power clean 3 reps x10 sets @225#; rest 45 seconds bw sets
Done. Easy. 
http://www.youtube.com/watch?v=jKpajv6IX5Y
C. Build to a max power snatch in 4 attempts
200#, 220#, 230#X, 230#
Felt good. Better than last week doing the 1RM power clean.
http://www.youtube.com/watch?v=ZiL2zXT8NS8

+
21-15-9
Burpees
CTB chin ups

3:00 Went 97% on burpees. Butterflied first 21 ctb pullups. Felt great. Couldn't hold the butter fly for the 15. Last 9 I was missing reps left and right. NOT grip. Couldn't get my chest to the bar. I know I can go faster on this but I guess I'm also glad I failed a few reps. Means that I took a chance and pushed the pace.

http://www.youtube.com/watch?v=ikp0UTuhnVU

You are the light of the world - like a city on a hilltop that cannot be hidden. No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father. Matthew 5:14-16

12/27/12 - AM Swim + PM Hike

AM
Swim 50m @90%
Rest 1 min
x10
Rest 6 min
x2

:48-:52 for each set. Felt great.

PM
60 min hike unloaded
Awesome. Went Shelby Farms trails and just walked around. HR was about 85 bpm. Pretty flat terrain. Felt good to get out and move. Appetite is still not completely back. Having some trouble putting meals down.

For to me, living means living for Christ, and dying is even better. But if I live, I can do more fruitful work for Christ. So I really don't know which is better. I'm torn between two desires: I long to go and be with Christ, which would be far better for me. But for your sakes, it is better that I continue to live. Phillipians 1:21-24

Your mind is an instrument of vision. You can endure and accomplish anything if you envision God's purposes for you and your ultimate destiny with Him in eternity.

12/26/12 - Recovery Airdyne + MAP

AM
Run 400 @90%
Rest 1:1
x10

AM
Airdyne 30 min @125-135 bpm
Felt good. Averaged 130 easy.

PM
5 min amrap @80%
10 kbs 1.5 pood
10 burpees
5+2 swings http://www.youtube.com/watch?v=XtxnrwTWX4k&feature=youtu.be
rest 5 min

10 min amrap @90%
10 power clean 95#
20 double unders
30 calories airdyne
3 + 27 cal
Felt ok. Legs felt slow and tired.
http://www.youtube.com/watch?v=o1nZHxgIPFA&feature=youtu.be
Rest 5 min

5 min amrap @100%
5 power clean and jerk 135#
5 bar facing burpees
10 box jumps 24"
4 + 2 burpees
Felt aweful. No control. Just wanted to get through it. Felt the sickness from the day before kick in.

http://www.youtube.com/watch?v=D3iJv3hKjIg&feature=youtu.be

Hasn't God chosen the poor in this world to be rich in faith? Aren't they the ones who will inherit the Kingdom he promised to those who love him.? James 2:5

AM
Airdyne 30 min @125-135 bpm
PM
A. Clean and jerk; 2 reps x10 sets; rest 45 seconds bw sets
(light/moderate load)
B. Split jerk clusters 1.1.1x3 rest 15 seconds/rest 3 min
+
EMOM for 10 min:
Odd- 5 thrusters 135#
Odd- 5 muscle ups
+
EMOM for 10 min:
Odd- 5 OHS 135#
Even- 10 toes to bar

Merry Christmas! Been up since 4am on the toilet. Caught some kind of stomach bug. Not sure if it was something I ate or airborne. Planned to wake up at 6 am, knock out part 1, rest. Knock out part 2 around 11 am. Then go and visit family. After getting up at 7 and moving around, training is out of the question today. Stomach is so queezy, and it's really hard to eat. Frustrating, felt really good yesterday and body feels recovered. Oh well. 

Those who belong to Christ Jesus have nailed the passions and desires of their sinful nature to his cross and crucified them there. Since we are living by the Spirit, let us follow the Spirit's leading in every part of our lives. Let us not become conceited, or provoke one another, or be jealous of one another.  Galatians 5:24-26

12/24/12 - AM Row Intervals + PM Training

AM
Row 250 @90-95%
Rest 1:30
x10
(rest 5 min bw sets 5/6)

Averaged 1:28.8/500m pace, :44.4 These felt easy. Not sure if my effort was correct. Well, they felt easy afterward. Legs started to get a little tired, but I was recovering very quickly.

PM
A. Clean and jerk 3 reps x6 sets; rest 90 seconds (moderate effort)
225# for all sets. Felt good.

http://www.youtube.com/watch?v=xWthVenjaNs

B. Snatch balance 5, 5, 5; rest 2 min
185# for all sets. Kept it light and fast.
http://www.youtube.com/watch?v=pRWd2_BrEfQ

+
5 rounds for time:
10 wall walks
50 meter farmers walk 1.5 pood
14:00
Just a grind. Wall walks suck. Carry was easy. Quads were really sore today. Training today helped.

http://www.youtube.com/watch?v=I69qKUej3_E

In his grace, God has given us different gifts for doing certain things well...If your gift is serving others, serve them well. If you are a teacher, teach well. If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly. Romans 12:6-8

12/23/12 - Rest

AM
Row 30 min. @ easy pace

Foam roll, stretch, church, cook, hot tub. Relax.

"Everything is meaningless," says the Teacher, "completely meaningless!"...I observed everything going on under the sun, and really, it is all meaningless-like chasing the wind,...So what do people get in this life for all their hard work and anxiety?  Ecclesiastes 1:2, 14; 2:22 

 

 

12/22/12 - Saturday Triple

The volume has picked up for the next several weeks. Going to have to really focus on solid recovery and sleep. Sometimes you can't avoid the soreness and fatigue that is going to follow, just like the start of a long tester, I'm just going to have to accept/embrace it/ and grow from it. Here we go!

AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
Done. Averaged 1800 cal/hr. Felt tough this morning.

Noon
A. Build to a 1rm snatch
235, 245, 255X, 255X
Felt heavy today. No fire.

245#
http://www.youtube.com/watch?v=o8SHd1J3vEg

255# Miss 1
http://www.youtube.com/watch?v=95xnuTt4jxw

255# Miss 2
http://www.youtube.com/watch?v=301Ajj5Ee3I


B. Build to a 1rm clean and jerk
285, 295, 305, 315X
Not even close on the clean at 315. Pulled to my knees and nothing happened. Felt super heavy today.

http://www.youtube.com/watch?v=gtssr4wcGDY

+
CF regional workout #4 2011 (100's)
18:21
Pullups were terrible. Grip is smoked. Swings were done in sets of 10. DU's unbroken. OHS were 3 x 10, then 5's for the rest I think. I would love to redo this workout fresh. My pullups took forever today. It was a battle just to get my chin over the bar. Quads started locking up after the du's about 20 squats in. Pretty painful. I am still happy with how I felt during this though. Huge progress. No trip to the hospital this time.

http://www.youtube.com/watch?v=6YA7yx03OFg

PM
Row 30 min z1

My travel team alumni game is tonight. Gonna go skate for while. Should be fun.
Forgot equipment at home like a tool. Oh well, must have been a sign not to skate. Not really frustrated that I couldn't get to play, but more that I was going to miss my row. Doing it in the AM.

Give freely and become more wealthy; be stingy and lose everything. Proverbs 11:24

12/21/12 - Double Training + Test "Fran"

AM
Row 500m @1:39 pace
rest 2 min
x8

Averaged 1:39.1

Legs started getting spicy on last 2. Good session. Held around 22-23 strokes per minutes for about 300m, then speed up breathing and stroke rate to the end.  

PM
A. TnG squat snatch; 3 reps on the min for 12 min @60% 1rm
Done @ 160#. Felt good. Took a few sets to start feeling good. 

http://www.youtube.com/watch?v=e_Zme59pNgs&feature=youtu.be

B. TnG deadlift 3 reps x10 sets @315#; rest 45 seconds bw sets
Done. Easy. 

C. Build to a max power clean in 4 attempts
275, 285, 295X, Big miss so shut it down. No power left. PR is 315#. 

285#
http://www.youtube.com/watch?v=FAT4eDBymjM&feature=youtu.be

+
"Fran"
2:11
The best it has ever felt. Felt perfectly FINE afterwards. Was able to speed up the last 9 pullups. Not really sure where I could speed this up. Maybe shorter limbs? Vids uploading now. Very happy with how I felt. 

http://www.youtube.com/watch?v=Qea06aE63DQ&feature=youtu.be

To acquire wisdom is to love oneself; people who cherish understanding will prosper. Proverbs 19:8

12/20/12 - Rest/ Region Switch

AM

Row for 30 min @ easy pace.

Done at 8 am fasted. Covered a little under 7500m. A little stir crazy this morning. Took me a few minutes to settle in. Kept finding reasons to move around and adjust things. 

Region Switch

After several weeks of thought, I've decided to do what I can to switch to the South Central Region for the 2013 CrossFit Games. Based on my location, I feel I am fortunate to have the option to choose between two regions. Based off of last years talent and scores I think I will have a better chance of being competitive in Texas come this spring. Rules for 2013 have not been stated yet, but according to last years, my region will be based on my residency at the commencement of the open. Since I currently do not own or rent a home, I will plan to stay at my Fathers home in Mississippi for the time being. I am looking forward to the change and am excited about being able to compete against different athletes in a new area. Onward.

Don't think you are better than you really are. Be honest in your evaluation of yourselves, measuring yourselves by the faith God has given us. ROMANS 12:3

12/19/12 - Swim + Run (Deload Week)

AM
Swim
6:45 AM Fasted

50m @ 90% x 10; rest 1:1, :50's
100m x 3 @ 90%; rest 1:1, 2:00
200m x 1 @ 90%, 4:00

Swam with Shep this morning. We were limited on lanes so we traded off. Rest/Work. Not a continuous swim but over 1000m total.

PM
30 sets:
Run 30 sec @ 90%;
Walk 30 sec.

Done. Felt good. Not sure distance for each set but it was consistent. Marked off two areas behind the gym and ran back and forth. Legs were pretty tired by the end of it. Need some practice running.

All the believers devoted themselves to the apostles' teaching, and to fellowship, and to sharing in meals (including the Lord's Supper), and to prayer. ACTS 2:42

12/18/12 - Z1 Airdyne + Training (Deload Week)

AM
Airdyne 20 min easy

Done. Out of bed fasted. Felt good. 20 min. Z1 nowadays is nothing. I think I could do it every day. Helps wake my body up. If not some cyclical for 20 min. at least run through a full warm up.
PM
On the minute for 26 min:
Odd- 8 deadlift 225#
Even- 2 parallete hspu

Done. Easy. Felt good. Spent some time messing around with a few different bar muscle up techniques.

Husbands, this means love your wives, just as Christ loved the church. He gave up his life for her. Ephesians 5:25

12/17/12 - Z1 Row + "Amanda" (Deload Week)

AM
20:00 Out of bed fasted Row @ Z1.

Done. Around 5k total. Felt good. Body feels pretty sharp today. Hips are a little tight but not bad. Ready for tonight.
PM
"Amanda"
9 7 5
Muscleups
Squat Snatch - 135#

3:22
Muscle ups were limiter. 9, 4/3, 2/1/1/1
Squat snatches unbroken and easy. I can go sub 3 on this.

http://www.youtube.com/watch?v=hEeNVFd4Q20&feature=youtu.be

You have proudly defied the Lord of heaven...praising gods...that neither see nor hear no know anything at all. But you have not honored the God who gives you the breath of life and controls your destiny!    Daniel 5:23

"God deserves to be honored. You can honor Him with your words, how you treat other people, how you spend your time and money. Live for the values that reflect Him."

12/17/12 - Arizona Day 5

AM
for time:
50 TGU - alternate per rep - 30/arm - 1.5/1pd
40 T2B
30 wall walks
20 burpee jumping chin ups - 8 ft chin up bar

19:56
This was just a grinder. The whole workout was the wall walks. T2B were very broken but done fast. 15/5/5/3/3/3/3/3/3. Wall walks were just a grind. Burpee chinups were fast and easy. Feeling good!

PM - @ OPT
sprint repeat test
0-20 and back, 0-40 and back, 0-60 m and back - 240 m total
(rest 30 sec b/t sets x 4 - total time is score)

205 sec total
Last round was my fastest. Should have pushed a few seconds harder in the beginning. This felt like an 800m run with breaks. +
AD max cals in 3 min
89?! 1.26 miles
I was smoked. Felt pukie before I started it. Went out way too hard. Pushed VERY hard at the end
but there just wasn't much there. Started at 2500 cal/hr. Next time I'll hold probably 1800-2000 then let her rip the last :45. Long week. Ready for some rest. Feel pretty good though.

Let us continue to love on another, for love comes from God. Anyone who loves is a child of God and knows God. But anyone who does not love does not know God, for God is love...If we love each other , God lives in us, and his love is brought to full expression in us. 1 John 4:7-8

"In other words, spend time with the people God brings into your life today. The circumstances that have brought you together have been orchestrated by Him. He may want you to pass long the needed reminder of how important they are to God."

12/13/12 - Day 4 Arizona Testing

Thursday

AM
Max Broad Jump - 3 attempts at max distance - 9'
rest as needed

Max Vertical Jump - 3 attempts at max height - 25 5/8" (To a wall)

rest as needed


Seated Med Ball toss - 3 attempts at max distance - 28', 2kg ball

rest as needed

Reverse Shot Toss - 3 attempts at max distance - 33' 11" , 16#

rest as needed


Grip Strength - R/L max - 1 attempts at each - 79 Righty, 85 Lefty

Rest 20 min.

PM
amrap in 12 min - 2 scores:
2K row
rest of time max KB snatch - 1.5/1 pd - must alternate every 3 reps/arm
(sub 2K for men gets you 15 extra reps, sub 7:50 for females gets you 10 extra reps)

6:53.1, 102 snatches. + 15 bonus = 117
Row was tough. Legs aren't there today. Snatches were easy. Only broke once. Happy with the snatches, not happy with the row. I had to work really hard for the that time today. Need to work on recovery in the legs from the last few days.

"Be still, and know that I am God!" -Psalm 46:10

Praying for you guys...

12/12/12 Day 3 - Arizona Testing

AM
Back Squat - build to a 12 RM - must be completed in 60 sec once set is started
(10 min to complete - max 4 attempts in 10 min once clock has started)
315#, 340#
Did the first attempt about 2 minutes in, then waited for the last attempt with about 90 seconds left. Misjudged these. I was close to failure on the 340 but finished with :20 left.Could have spaced it out possibly and gotten more weight. Great test. Required some thinking.
rest 10 min 

2 per team DU/burpee challenge - Max might have to join this one for numbers :)
(amrap DU's in 10 min - unbroken sets only, MUST alternate after each
unbroken set, on top of every minute - perform 5 burpees each)
Brandi and I teamed up for this one. Worked out pretty well too. We hit 955 as a team! Only tripped up once. I got 90 in my last minute. All cheese aside, we really do work well together as a team. Fun workout. It was good to tone the intensity down a bit and just play.

PM
7 rds for time:
10 power clean - 155#/100#
15 wall balls - 20#/14# to 10/9 ft

9:56
Suck fest for sure. This was a tough workout. Just stung all around. Power cleans were 10,5/5, 5/5, 5/3/2, 3/3/2/2, 2/2/2/2/2, Singles Broke wallballs on sets 5 and 6. Hard push the last set. Could have dove in a little deeper at the end. I went out faster than I normally would have, happy with that. Danny and Moses still edged me out by about 10 seconds. That's just too close. Learning. Quads are wrecked now.

"I pray that your love will overflow more and more, and that you will keep on growing in knowledge and understanding...so that you may live pure and blameless lives until the day of Christ's return. May you always be filled with the fruit of your salvation-the righteous character produced in your life by Jesus Christ-for this will bring much glory and praise to God. Philippians 1:9-11

12/11/12 - Day 2 Arizona Training

AM
10 min to build to 5RM TnG Power Snatch
205, 217.5X, 217.5
Short warmup. Felt a little rushed. Didn't feel all that great. Was catching them super low.
Video from Marcus' youtube.
http://www.youtube.com/watch?feature=player_embedded&v=sIW9w_smvus

rest 2 min

for time:
30 KBS - 2/1.5 pd
30 burpees
30 CTB chin ups
30 box jumps - 24/20"
30 KBS - 2/1.5 pd

5:31
First swings unbroken, burpees were too slow. Ctb's were tough but ended fast, 15/5/5/3/2
Box jumps were easy and fast. Last set of swings were 15/15, not too bad. Should have gone out harder on this one. Lesson learned.


PM
300 FY @ OPT
251
Felt good. Really tough. Legs were smoked afterwards. Had a really goofy walk for a while. Energy felt great though. Looking forward to training this a bit more. I would like to do much better.

Elijah replied, "I have zealously served the Lord GOD Almighty. But the people of Israel have broken their covenant with you, torn down your altars, and killed every one of your prophets. I am the only one left, and now they are trying to kill me, too." 1 Kings 19:10

12/10/12 - AZ Testing Day 1

AM
FEV - 3 attempts at max lung capacity
Results to come.

Grip - 3 attempts at max grip R and L
Results to come.
+
8 min build to max squat clean thruster in 8 min
285, 295, 305X
Just missed 305. Got it above my head. A little forward. PR though! rest 2 min
8 min amrap squat clean thruster - 75% of max
220#, 27 reps
This was tough. Breathing was heavy. Missed to reps. Limiter was shoulders. Felt the 4 day break on this one too. I want to be stronger on this.
PM
3 rds for time:
Run 400 m
Row 300 m
70 DU's

10:26
Felt great! Broke last set of du's twice by mistake. Pushed a pace as fast as I could. Probaly 85-95 seconds on 400's. 1:35/500m on first two rows then kicked it up to sub 1:30 on last one. Great session. Was chasing Matt Bryant on this one. Dude has wheels.

True godliness with contentment is itself great wealth....But people who long to be rich fall into temptation and are trapped by many foolish and harmful desires that plunge them into ruin and destruction. For the love of money is the root of all kids of evil. And some people, craving money, have wandered from the true faith and pierced themselves with many sorrows. -1 Timothy 6:6, 9-10

12/9/12 - Travel AZ - Back to Scottsdale

Slept  Hibernated for about 9 hours last night. Awesome bed at the Grand Canyon Grand Hotel. Had a big steak dinner and just about everything else on the menu. I was soooo hungry after that hike. Shins and calves are a little sore today but not too bad. Now packed up and heading off too Scottsdale. About a 3.5 hour drive. Swam a little in the pool and stretched in the hot tub this morning to get loose.

Got to Scottsdale around 1:30pm. First place we went to was a Coal Burger. Grabbed a burger and some sweet potato fries then went to Costco and Trader Joe's to grab our food for the week. Looks like we'll be eating a lot with the volume of training ahead.

When Jesus woke up, he rebuked the wind and said to the waves, "Silence! Be still!" Suddenly the wind stopped, and there was a great calm. The he asked them, "Whey are you afraid? Do you still have no faith?" The disciples were absolutely terrified. "Who is this man?" they asked each other. "Even the wind and waves obey him!" Mark 4:39-41

12/8/12 - Z1 Run + Grand Canyon!

Woke up around 7:00 am. Had a great night sleep. 8+ hours. Ran for 30 minutes out of bed fasted.

Legs were tired and body was drained from the travel. Took about 2 hours to get to Flagstaff from Phoenix.

Run felt good though. Help wake my body up and get things moving.

Now we're headed off to the Grand Canyon. It's about 90 minutes from our Flagstaff hotel.

Grand Canyon visit was absolutely incredible! Arrived to the park around 10:30 am. Parked and took a shuttle bus to the Bright Angel Trailhead. Started our hike around 11:20 am. Decided to go for the 3 mile turn around point. It's a 6 mile trail with a 4-6 hour estimate, 2000 ft elevation descent/climb. Absolutely beautiful out here. Clear sunny day, pretty cold but not too bad when you're in the sun.

We made it to the half way point in about 90 minutes. Pretty easy going down. Everyone coming back up looked like they were suffering, haha. Stopped and had a quick lunch at the 3 mile mark. 2 cans of sardines in fish oil, with some fruit and nuts. Perfect refuel. Now to start the climb back up. This was a little harder than I expected. Lungs and breathing were fine, but legs felt like I had run a marathon. No burn in the muscles but by joints were aching. Really wanted to avoid being sore but not much of a choice at this point. Made a few stops on the way back up but finally did it. Took around 2 hours to come back up to the top. 3 hour round trip including a 30 minutes lunch break. AWESOME hike. I would love to come back and do a full day hike. Definitely prepare for it better next time. We wore our Reebok's.

Sugoi!

Jesus looked at them and said, "Humanely speaking, it is impossible. But with God everything is possible." -Matthew 19:26

12/7/12 - Travel - AZ

Taking the day off to travel to Arizona. For the next 10 days I'll be in Arizona visiting the Grand Canyon, training at OPT, and spending some time with my buddy Scott in Phoenix. We'll fly to Phoenix, drive to Flagstaff. Spend the night in Flagstaff, wake up early and drive to the Grand Canyon.

Travel went well today. Packed a bunch of food to save a buck and avoid airport grub. Boiled some eggs, cooked a pound of bacon and threw it in a ziploc baggy. Some oranges, and pistachios. Brandi made this awesome sweet potato bread that holds well for traveling. Basically sweet potatoes, coconut flour, eggs, cinnamon, and some raisins.

Got to Phoenix around 6:30-7:00. Picked up the rental car and found an awesome authentic Mexican joint. La Tolteca. You guessed it, fajitas with chorizo. Freakin' awesome meal. Now heading to Flagstaff.

Then they will reply, "Lord, when did we ever see you hungry or thirsty or a stranger or naked or sick or in prison, and not help you?" And he will answer, "I tell you the truth, when you refused  to help the least of these my brothers and sisters, you were refusing to help me."-Matthew 25:44-45

12/6/12 - Rest

"Be careful how you live. Don't live like fools, but like those who are wise. Make the most of every opportunity in these evil days. Don't act thoughtlessly, but understand what the Lord wants you to do. Don't be drunk with wine, because that will ruin your life. Instead, be filled with the Holy Spirit." -Ephesians 5:15-18

12/5/12 - Swim + 2K Row

AM
Swim 45 min continuous easy

Got a full 8 hours last night. Felt great this morning. No soreness.

Covered 1600m total. My first mile!
Only broke five times to fix goggles. Went like this.
100m
100m
200m
200m
400m
600m
Finished the last 600m with :10 left.

PM
Row 2k for time
06:37.8
4 second pr! Felt great. Was able to walk around afterwards too. Legs were burning like crazy. Mentally tough tonight.

http://www.youtube.com/watch?v=t_WrQ9HT5xY&list=UUMy0Xc74HbvFTwryjESMKMw&index=1

Compared to Aug 15

06:41.9

12/4/12 - Airdyne MAP + Training

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
(rest 5 min bw sets 20/21)
+
Airdyne 5 min z1

1-5: 1750+ Cal/hr
6-10: 1800+ Cal/hr
11-20: 1850+ Cal/hr
rest 5 min.
21-25: 1950+ Cal/hr
26-35: 2000+ Cal/hr
35-40: 2050-2150+ Cal/hr

809 cal total not including 5 min. Z1

Done in the garage this morning. I felt awesome on these today. I'm learning more each week how much I can tolerate. Slowly testing the limits. My legs would start to cramp and I would find myself wanting to back off. You just can't on these. You will recover and I did. Last 3 started to get spicy. I was starting to flail all over the place. Great session!

PM
On the minute for 24 min
Odd- 5 squat clean 165#
Even- 7 CTB chin ups
+
On the minute for 24 min
Odd- 10 thrusters 75#
Even- 10 toes to bar

Done. All unbroken. Breathing was a little heavy during the first 24 min. Cooled off quick during the second 24 min. T2B felt good. Fatigue was no where close.

12/3/12 - Z1 Row + Training/Test

AM
Row 45 min @easy pace

Done. Fasted 7 am. Around 10,500 m. Felt ok. Back was getting stiff. 2:00/pace

PM
A. Squat clean x2/Front squat x3; rest 2 min x3 complexes
275, 295, 315
Felt great! Didn't know what to expect. Would rather had made smaller jumps and had heavier working sets.

275:

http://www.youtube.com/watch?v=nXIKmgZI-Jg&feature=youtu.be

295:

http://www.youtube.com/watch?v=DpVnSGX9t9o&feature=youtu.be

315:

http://www.youtube.com/watch?v=vn7FkR-2N5g&feature=youtu.be



B. Hang squat snatch from below the knee; 2, 2, 1, 1; rest 2 min
225, 235, 245, 265X
Felt fast and sharp. Wasn't aggressive in the third pull on 265. Caught it overhead but just lost it forward. Pulled it plenty high.

225 x 2:

http://www.youtube.com/watch?v=PI7jWe_4gaQ&feature=youtu.be

235 x 2:

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

245 x 1:

http://www.youtube.com/watch?v=YOC881sxwa0&feature=youtu.be

265 x 1 Miss:

http://www.youtube.com/watch?v=NzxUHSzUA0Y&feature=youtu.be

+
6 min amrap:
10 power clean and jerk 135#
10 ring dips

4 + 7 ring dips
First set unbroken, second 5/5, then singles and short sets on ring dips. Felt ok. Hips were pretty tired from previous work as usual.

http://www.youtube.com/watch?v=QIRbSNx-GKM&feature=youtu.be

12/1/12 - Z1 Run + Testing

AM
Run 30 min easy

Done at 9 am fasted. Felt awesome. Ran from my house to the gym. Close to 3.6 miles. Took around 34 minutes total. Nice day out today. Feeling great. Felt nice to run today. The last 3 years I've participated in the St. Jude Marathon. 

PM
5 rounds for time:
Run 200m
10 burpee box jumps 20"
10 hang squat clean thrustrs 95#

11:42
All movements unbroken and fast. First 2 runs I attacked pretty hard. No pacing, gaming today. Felt good to just work. The "attack" instinct is slowly coming back. Fun as hell today. Feeling awesome. Ready for Monday!

11/30/12 - Training + Testing

AM
A. Push press 5, 5, 5; rest 2 min
205, 225, 245
Should have gone heavier. Felt strong.

205#

http://www.youtube.com/watch?v=apMRhZXwM1g&list=UUMy0Xc74HbvFTwryjESMKMw&index=10&feature=plcp

225#

http://www.youtube.com/watch?v=JIbPkwtCXGU&list=UUMy0Xc74HbvFTwryjESMKMw&index=9&feature=plcp

245#

http://www.youtube.com/watch?v=vflCIBfNHhM&list=UUMy0Xc74HbvFTwryjESMKMw&index=8&feature=plcp

B. Push jerk x3/Splt jerk x1; rest 2 min x5 complexes
225, 245, 255, 265, 275
Felt strong. Back leg is still straight in the split. Need to work on it. Felt pretty sharp though. 

225#

http://www.youtube.com/watch?v=8hlUOBBxlrs&list=UUMy0Xc74HbvFTwryjESMKMw&index=7&feature=plcp

245#

http://www.youtube.com/watch?v=DGXJDyYG0ww&list=UUMy0Xc74HbvFTwryjESMKMw&index=6&feature=plcp

255#

http://www.youtube.com/watch?v=RlOKnuJ-kMM&list=UUMy0Xc74HbvFTwryjESMKMw&index=5&feature=plcp

265#

http://www.youtube.com/watch?v=9ZHte30UePs&list=UUMy0Xc74HbvFTwryjESMKMw&index=4&feature=plcp

275#
http://www.youtube.com/watch?v=oOOuF68Todg&list=UUMy0Xc74HbvFTwryjESMKMw&index=3&feature=plcp

C. 50 muscle ups for time
8:03
Did 6 sets of 4, then 5 or 6 sets of 3, a few doubles then ended with singles. I think I might try all doubles next time with almost no rest. I have no clue what a good time for this is. I felt like I rested wayyy to much.

http://www.youtube.com/watch?v=FeiCZK8r0u8&list=UUMy0Xc74HbvFTwryjESMKMw&index=2&feature=plcp


PM
10 min amrap:
3 power clean 225#
3 parallete hspu

10 + 3 Power Cleans + 1 PHSPU
Just tried to attack this one as hard as possible. HSPU's were the limiter. I think I made it through 6 or 7 rounds unbroken. Probably a little deeper deficit than I was supposed to. Measured 11" Fun workout. Power cleans felt great.

http://www.youtube.com/watch?v=o13X00_gKw4&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp