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

11/28/12 - Z1 Swim + Test

AM
Swim 45 min continuous easy

Done. 5:30 am. Fasted. Somewhere between 1400-1500m covered. Took a few hundred meters to get used to swim at a slower pace than the last few weeks. After about 300m in, it came back and I felt great.
Body was super stiff this morning but feels much better now. Slept well last night. Good recovery. Back is a little stiff. Going to try and stretch/foam roll throughout the day. Excited for tonight's test.

PM
12 min amrap:
12 thrusters 95#
12 box jumps 20" (step down)
12 burpees over bar


5 + 12 thruster + 8 box jumps
Pretty tired & sore tonight. This was a battle. Just a tough combination of movements for me. Tried to keep moving even though it was at a snails pace. This needs a lot of work. I should be 7-8 round to be competitive. 

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

11/27/12 - A/D MAP + Training

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1

Done. Felt great today. 5 min. warmup definitely helped get the quads ready. First 10 min. around 1600-1650 cal/hr. Second 10 min. around 1650-1750 cal/hr. Last 10 min. around 1800 - 2000 cal/hr. Looking forward to building on this the next few weeks.

PM
On the minute for 20 min
Odd- 7 power clean 115#
Even- 7 toes to bar
+
On the minute for 20 min
Odd- 10 TnG deadlift 255#
Even- 10 CTB chin ups

Done. All unbroken except last set of pullups. Grip completely gave out. Fun session.
First 10 min. were cake, second 10 were pretty tough. Had to really focus to keep grip fatigue under control.

Messed around with some new technique on t2b. Was working on squeezing my feet together. Felt sharp.

T2B

http://www.youtube.com/watch?v=K1Q_IE1KZRk&list=UUMy0Xc74HbvFTwryjESMKMw&index=4&feature=plcp

http://www.youtube.com/watch?v=OMA6EMaPlmw&list=UUMy0Xc74HbvFTwryjESMKMw&index=3&feature=plcp

Deadlifts & CTB - Last few sets

http://www.youtube.com/watch?v=Td4GVTRGTGw&list=UUMy0Xc74HbvFTwryjESMKMw&index=5&feature=plcp

11/26/12 - Z1 Row + Training/Test

AM
Row 45 min @easy pace
Done. 8am fasted. Felt pretty good. Slowed pace down quite than usual. Around 2:00-2:05. 10,518m. Lower back was getting uncomfortable. Stretched for a while afterwards. Thank God for Audiobooks. Listening to the Hunger Games right now. Good stuff.


PM
A. Front squat 3, 3, 3; rest 2 min
335, 345, 355 PR?
Felt awesome. Third rep on 355 was a little slow, but first two were fast. Feeling strong.
B. Squat snatch; 2, 2, 1, 1; rest 2 min
235x, 235, 245, 275x
Missed first 235 by mistake. Started some new techniques. Was doing some high pull drills in between sets and felt sOOOO much faster under the bar. I realized that along with my other problems in my snatch my third pull is lazy. The drills helped and I felt strong and sturdy pulling under tonight. 245 single felt like a toy and I felt great so I decided to go for it. Juuuuuuuuust missed 275. More IS coming. 

235 x 2Miss
http://www.youtube.com/watch?v=qd6tP0IP2PA&feature=youtu.be

235  x 2
http://www.youtube.com/watch?v=_UDzwSaqOcc&feature=youtu.be

245 x 1
http://www.youtube.com/watch?v=n_AOeFBWATs&feature=youtu.be

275 Miss
http://www.youtube.com/watch?v=_MsJhumrHNM&feature=youtu.be

+
21-15-9
Squat clean 135#
Ring dips
4:36
Broke a lot. Not very happy with it. Legs were a little tired going into this. Sub 4 fresh and in a little better lactic shape for sure. This hurt bad. Took about 10 minutes to recover completely. Ring dips felt strong. Did first 21 unbroken.

http://www.youtube.com/watch?v=MsVlIR1tFDg&feature=youtu.be

11/24/12 - Z1 run + testing

Saturday:
7am fasted.
Run 30 min. Easy pace.

Done. Felt great. Mid back was a little tight. Legs felt good.

Rest 3 hours

15 min. Amrap:
15 kb swings - 1.5pd
30 double unders

14 + 8 swings
Breathing felt great. Broke swings 10/5 on rounds 9,10,11 then went back to unbroken swings. Tripped a few times on du's. Wanted 15 rounds. Should not have broke those rounds. Mental. Grip was pretty hot though. DU's lost their feel.

http://www.youtube.com/watch?v=wQr50tlpYJM&feature=youtu.be

11/23/12 - OC Throwdown #3

Friday AM:
20 min AMRAP:
4 Muscle ups
6 OHS @ 135#
9 T2B

10 + 4 Muscleups+ 6 OHS

Felt great during this. Muscleups were limiter. T2b fatigued my abs. I broke t2b almost immediately but kept rest short. Started singles on muscleups at round 6. Motor felt fine. OHS were cake. Rings were tough at the gym I was at. The straps were literally hung side by side so the rings were next to each other. Different but not much of a difference. Fun workout. Glad to get this done. Onward with training.

11/22/12 Happy Thanksgiving!

Thursday:
Got to Brandi's folk pretty late last night.  Wanted to swim before the drive yesterday but didn't sleep well and decided it was better to get more slleep than force it.

10 am
5 min. Run - easy pace
+
12 sets
Run 60 sec @ 90%
Walk 60 sec
+
4 sets
60 sec burpees-easy pace
60 sec rest
+
Stretch /foam roll 10 min.

Felt good. Lower calves are a little sore from filthy fifty on Tuesday. Glad to get out and loosen up.

11/20/12 - Double Testing

AM
10-8-6-4-2
Deadlift 275#
Muscle ups

5:28
DL's UB and easy
MU's: 7/3, 3/2/2/1, 2/2/2, 2/2, 1/1

Mu's still need work. Felt great this morning though. Really fired up for later! 

http://www.youtube.com/watch?v=SHNs_0NBcRM&feature=youtu.be

PM
"Filthy fifty"

14:50

Felt awesome. Recovered immediately. Just kept moving. Broke when needed but tried to keep the rest short. Watching video the knees 2 elbows weren't exactly "knee to elbow" Kind of a bummer. I didn't want anything taken from that time. I'm proud of it. Felt good to grind.

http://www.youtube.com/watch?v=lNnV3libiPk&feature=youtu.be

11/19/12 - Training + 1RM Snatch/Testing

AM
Row 5000 meters out of bed fasted z1 .

Done. Around 1:55 pace. Felt good. A little tight the first 1k.Rolled and stretched for a while after that. Feeling good. Fired up.
PM
A. Squat snatch; build to a max
225, 235, 245, 255, 265, 275X, 275X, 275X, 275X, 275X
Jeez. Haven't tried that many attempts in a while. I wanted it so bad. Felt super fired up, just could not finish.
Huge technical issues tonight. Not getting the bar to my hips. Pulling early, and losing it forward every time. Extremely frustrating. Couldn't get my back in a straight position from the start. Doing some weird early arm hitch. Oh well. Moving on.

http://www.youtube.com/watch?v=7ogt5AFzyYA

B. 20 squat snatch for time @77% of A
4:32 @ 205#

PR. Compared to:

7/9/12: 5:50

2/14/12: 5:47

Pretty pissed going into this. Just tried to attack and not worry about pretty reps.
Missed one which makes me happy. Means I was taking a chance.

http://www.youtube.com/watch?v=cqE4bTinzNU&feature=youtu.be

11/17/12 - Airdyne Intervals

Saturday
AM
Run 20 min easy out of bed fasted

Beautiful morning. Sun is out bright. Listened to some Zepplin during the run. Feeling good.
Hips were a little tight during the first 10 minutes. Great sleep last night. In bed a little later than usual but still got my 8 hours. Went and watched the Grizz beat the Knicks with my Dad. Great to spend some personal time with him. 
PM
Airdyne 45 seconds @100%
Rest 3:45
x8
(rest 10 min bw sets 4/5)

46, 36, 31, 28
32, 31, 32, 35

These were awesome as usual today. First one always sets a pace for the rest. I was pretty wrecked by the end of these. Output may not have been much higher but recovery is definitely getting better.

Last set:
http://www.youtube.com/watch?v=4ggAtVqEqXA&feature=youtu.be

11/16/12 - Training + Testing

Friday
AM
A. 100 hspu for time
8:12
3 sets of 10, then all sets of 5 until the last 15 or so. Had 50 done in 2:30. jeez. These still need a lot of work.

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

B. 20 sets of 5 unbroken CTB for time
6:39
Felt pretty good. Kept feeling like my grip was going to fail, but I'm not sure it ever would have.

Compared to 7/7/12 - 8:10

http://www.youtube.com/watch?v=Tytd_D8HsgM&feature=youtu.be

PM
For time:
10 back squat 275#
50 double unders
8 back squat 295
40 double unders
6 back sqauat 305
30 double unders
4 back squat 315
20 double unders
2 back squat 335
10 double unders

4:33
Tripped on first round of DU's twice. Almost failed last rep. Fun workout. Tried to push pace as fast as I could.

http://www.youtube.com/watch?v=J7BdTki6MmM&feature=youtu.be

11/14/12 - Swim + Recovery/Skill Session

Wednesday
AM
Swim 50m @90%
Rest 60 seconds
x24

Done. 5:30 am fasted. Averaged :52 today. Was having to work extra hard for :50's so just backed off. Was really tired this morning. Didn't sleep well last night. Went to bed early but just couldn't fall asleep. Frustrating. Even took ZMA with GABA. 

PM
60-90 min skill session

Feeling better this afternoon. Excited for this session. Traps are really sore.

Just focused on constant movement for over an hour.
Foam rolled - 5 min.
Airdyne - 5 min.
TGU's x 20 - light
Airdyne - 5 min.
TGU's x 20 - light
Run - 5 min.
Flow work - 5 min.
Run - 5 min.
Flow work - 5 min.
Run - 5 min.
KB OH work - 10 min.
Airdyne - 5 min.
Static Ring hold/l-sits - 5 min.
Airdyne - 5 min.

Felt good tonight.

11/13/12 - Test + MMM

Tuesday
AM
21-15-9
Back squat 225#
KBS 88#

5:30
Broke the 15's into 8/7, 21 and 9 UB. This was a heavy breather for me today. Super winded. Hips were smoked. Fun workout.

http://www.youtube.com/watch?v=fjK2ay035xQ&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp


PM
20 min amrap @80%
Run 400m
15 hang power clean 95#
15 push press 95#
Airdyne 20 cals
rest 10 min
20 min amrap @80%
Row 500m
15 thrusters 75#
15 chin ups
Airdyne 30 cals

4 + 400m + 15 HPC + 2 PP

3 + 500m + 15 Thr + 7 pullups

Hang Cleans 8/7 for first 3 sets, then UB. 

PP All UB. 

Run around 1:45-1:50 

Row around 1:50 or under
Thrusters 8/7
Pullups 8/7

Felt good tonight. It's getting cold and dark early. Still adjusting to it. Not a bad session though.
Could have kept up pace on both sets all day long. It was nice to back off on the intensity and just work. My body was craving it.

11/12/12 - Z1 Row + Training + OC Throwdown Qual #2

Monday
AM
Row 7000 meters out of bed fasted z1

27:54.3
Sub 2/500m pace. Felt fine. Body is responding better to these each week. Paused for about :20 at one point to take off sweater. No cramps or tight muscles from the start. Felt great the whole time.

PM
A. Hang Squat snatch; build to a max triple (bar cannot cross knees
once attempt starts)
185, 195, 205, 215, 225, 235x
No straps on 225, straps on 235 and ran out of gas.

225#
http://www.youtube.com/watch?v=RU9jiE86pR0

235# Miss (2/3)
http://www.youtube.com/watch?v=JSw4R3cdFcI

B. Power snatch TnG 5, 2, 5, 2; rest 2 min
185, 205, 205, 225
Felt great. Pulls are feeling strong.

http://www.youtube.com/watch?edit=vd&v=V5cXeRhDBCk


C. OHS; 3, 3; rest 3 min
255, 275
2nd set was a little tough.

255#
http://www.youtube.com/watch?v=0AeNTguktcw

275#
http://www.youtube.com/watch?v=ThdcDevZbY4

+
"OC Throwdown #2"
5 min. AMRAP:
30 squat clean thrusters - 155#
30 Burpees

53 reps
30 sqclthr done at 3:13.
1 set of 8 tng, 1 double, then all singles. Was pretty fried by this point in the night. I could normally probably do 15 tng from the start. Just not there tonight. Not gonna lie, I was lacking some intensity going into this. I wanted to be fired up. 100% Just wasn't there.

http://www.youtube.com/watch?v=Gm9YptJ1_OM

Cabin - 11/10/12 - Z1 Run + Airdyne Intervals

Drove up to the cabin last night. Got in around 8pm. Left directly after training. Brought the airdyne with me. 

Looking forward to a fun and relaxing weekend with Brandi.

Saturday
AM - 8:30
Run 20 min easy out of bed fasted

Done. Off road/road mix. Great run through the countryside. Brought the dog with us. Had a good breakfast and relaxed for a bit. Feeling great.

PM - Noon
Airdyne 45 seconds @100%
Rest 3:45
x10
(rest 10 min bw sets 5/6)

39,37,33,33,30
32,34,29,34,34

These were nasty as usual. The inconsistent rounds were from lack of focus. Had to be mentally ready each set. Took a while to recover. Full of lactate. Setup the Airdyne on the back deck of the cabin. Great view of the river. Good breeze. No music, no distractions, just me and the dyne.

Airdyne at the cabin.

http://www.youtube.com/watch?v=nv2bDSPD5V8&feature=plcp

Had some lunch and packed up for a hike to the top of the bluffs. Hopped in the john boat for about a half mile up river and tied up. Took about 20-25 minutes to reach the top of the bluffs. Gorgeous view. Felt great on the legs. 

He's on top of it all.

After the hike, we came back to the cabin and had some more food. Went to the basement and picked out some wood scraps for some pieces of furniture we wanted to build. Building simple furniture has become quite a hobby for Brandi and I. When I remembered the cabin had a ton of scrap cedar, oak, and walnut left over, we were super pumped to see what we could make. Of course, as a man, it's fun to build things, but to be lucky enough to find a significant other who enjoys it just as much, is just too damn good to be true. I really enjoy working together.

Spent about and hour or so playing around in the wood shop then cooked some dinner. Pan fried bacon avocado burgers with sweet potato brownies for dessert.  

Extremely grateful and thankful to my Father who let us enjoy the weekend at his dream cabin. This might have possibly been the greatest day ever.

11/9/12 - Training + Testing

Friday
AM
A. Push jerk TnG 12, 10, 8, 6, 12; rest 90 seconds
185, 195, 205, 215, 195
Felt good. Might have been able to go a little heavier. I notice I don't rebend much.

http://www.youtube.com/watch?edit=vd&v=im7fmoPDp7Q

B. Incline bench; 6, 4, 2; rest 3 min
185, 195, 225 x 2, 240 x 2
Misjudged. Should have gone heavier.

C. 30 muscle ups for time
3:32
13,4,3,2,1,1,1,1,1,1,1,1
 Pretty happy with this considering shoulders were tired from the previous work. PLEASE give me this fresh OR at least 1 attempt Max unbroken fresh. Just wanna see.
http://www.youtube.com/watch?v=y8UP_wuVp2w&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp


PM
15 min amrap:
3 squat clean 225#
30 double unders

14 + 1 clean
Tough. Thought that round/minute would be easy. So started at a pace a little faster than that. Never took any long breaks. Never chalked up. Just wasn't moving super fast.

11/7/12 - Swim + Recovery/Skill Session

Wednesday
AM
Swim 50m @90%
Rest 60 seconds
x20

Done at 5am fasted. Felt awesome.
First 5 were :49-51
6-10 were :47-49
11-15 were :50-51
16-20 were :47-49

PM
60-90 min skill session

Airdyne - 10 min.
Kipping HSPU/ Ring HSPU - 10 min.
L-sits: On parallettes, bar, and rings - 10 min.
KB Juggling/Snatch/TGU - 10 min.
Rope climb - 10 min.
Airdyne - 10 min.

Boring session. I'm running out of creativity. Need some goals/progressions. 

11/6/12 - OC Throwdown Qualifier Event 1 + Test

Tuesday
AM
15 min amrap @85%
15 OHS 75#
15 chin ups
15 burpee over bars
Rest 8 min
15 min amrap @85%
16 power cleans 95#
16 kb snatch 1.5 pood
32 double unders

OC Throwdown Qualifier WOD 1
10 min. AMRAP:
15 Power Cleans - 95#
30 Double Unders

8 rounds + 15 cleans + 1 double under

Felt awesome! Should have pushed 5 seconds hard throughout and could have gotten 9 rounds even. This was fun. Felt like just another map session. Really fired up how good it felt.
PM
21-15-9
DL 245#
OHS 155#

5:33
This was painful. Lower back was tight and quads were screaming. Tough workout.

http://www.youtube.com/watch?v=zQJ0qbwmsvY&feature=youtu.be

11/5/12 - Z1 Row + Training

Monday
AM
Row 6500 meters out of bed fasted z1 easy pace
25:36
Felt good. Had a good breakfast afterwards. 4 eggs, 3 bacon, sauteed sweet potates in butter/honey/cinnamon. Spring mix salad with olive oil, wine vinegar, & a few strawberries.
Great way to start the week.
PM
A. Squat snatch from low blocks; 2, 2, 2, 2, 1, 1, 1, 1; rest 3 min
205x2, 215x2, 220x2, 225x2, 235x2, 245, 250, 255, 265, 275 

http://www.youtube.com/watch?v=DyB10DgqVuc

275
http://www.youtube.com/watch?v=QWIlvnzR8ec

Felt awesome today! Went back to my old shoes and the stability was night and day difference. Pulls felt great. First time off the low blocks. Loved it. Back felt strong. I could start in a really stable position.
275 surprised me. I feel there's more there.
B. Clean and jerk; build to a tough double fast, NOT a 2rm

185, 225, 255, 275, 285

These felt good. I was a little fried from all the snatching. Power cleaned the first rep. 2nd jerk was sloppy. Platform was slippery as well. I was trying to work on the back leg knee bend. Still a little flat footed.

275#
http://www.youtube.com/watch?v=udRDl0gRX2Q

285#
http://www.youtube.com/watch?v=98iCpIGBsZY

11/3/12 - Z1 Run + Airdyne Intervals

Saturday
AM
Run 20 min easy out of bed fasted

Done. Felt great. Legs are surprisingly fine. Quads are great, posterior chain is a little sore.

PM
Airdyne 35 seconds @95-98%
Rest 2:40
x4
Rest 5 min
x4

27, 31, 29, 29
29, 28, 26, 36 (oops)
31, 28, 28, 23 (started late and dead)
29, 29, 27, 27
457 total

These got me sick as a dog today. I felt poisoned afterwards. Took about 20 min. to fully recover. I could barely walk. Not exaggerating. I usually walk around the building at an easy pace upon completion. It took me 20 min. to make it around the building. I kept stopping and hunching over. Great session!

11/2/12 - Training + Test (Back Squat/Toes 2 Bar)

Friday
AM
A. Weighted dip; 6, 6, 6; rest 2 min
65#, 70#, 75#
Felt good. Last rep was always a battle to lock out.

http://www.youtube.com/watch?v=esAmjXn6AzM&list=UUMy0Xc74HbvFTwryjESMKMw&index=5&feature=plcp

B. Strict press; build to a max fast
185#, 200#, 210#, 215#X

http://www.youtube.com/watch?v=py95BnHkZlA&list=UUMy0Xc74HbvFTwryjESMKMw&index=3&feature=plcp

C1. 10 meter hs walk for time x5; rest 3 min
UB, About :10-11 sec/set
Turned around a few times halfway
C2. 10 muscle up for time x5; rest 3 min
UB, About :32/set

http://www.youtube.com/watch?v=x5xbO38yrSs&list=UUMy0Xc74HbvFTwryjESMKMw&index=2&feature=plcp

PM
10 rounds for time:
3 back squat 315#
8 toes to bar

7:43 

Back squats unbroken and not too bad. First 6-7 round unbroken on T2B then had to break it up. T2B were definitely the limiter. Fun workout.

http://www.youtube.com/watch?v=Bwxq9gKpFPg&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp

10/31/12 - Swim + Recovery/Skill Session

Wednesday
AM
Swim 50m @90%
Rest 60 seconds
x18

Done at 5:00 AM fasted. BCAA's
1-6, :47
7-17, :48-:49
18, :44

Felt great this morning. Recovery was good. Had to really focus to keep heart rate down. Stroke is coming together. Better each week.

PM
60-90 min skill session

Airdyne
Foam Roll/Stretch
OHS: Work to a tough single
6 rounds not for time:
10 x Pistols AFAP
5 x DB Snatch - Heavy
3 x Rope Climbs
Run 400m
Kipping HSPU practice
Back bend: Accumulate 3:00
Handstand Holds
Airdyne/Foam roll

10/30/12 - Test + MMM

Tuesday
AM
5-4-3-2-1
Clean and jerk 225#
Bar muscle ups

3:52
CJ's all singles. Felt pretty easy. Missed 1 bar muscleup on round of 2. Got lazy and form fell. Cost me like :20. First time doing these in a test. Really fun! Would like to have this near 3:00.

Felt better today. Spent a while warming up. Rode the airdyne for 10 min prior. 150 cal. Help wake up and get my body warm. Temperatures are dropping pretty quick.

http://www.youtube.com/watch?v=tX5Pebex9Ks&feature=youtu.be

PM
5 min amrap @85%
Row 200m
5 burpee over rowers
Rest 2 min
5 min amrap @85%
Run 200m
10 wall balls
Rest 2 min
5 min amrap @85%
Airdyne 10 cals
20 double unders
Rest 2 min
5 min amrap @85%
Row 200m
5 squat snatch 95#
Rest 2 min
5 min amrap @85%
Run 200m
10 ring dips

4 + 111m
3 + 5 wall balls
5 + 3 double unders
3 + 3 squat snatch
4 + 75m

Had a bad headache before the session and was feeling a little sick. Ended up feeling awesome though during the entire workout. Breathing was great. Body felt good. Just felt on tonight. Pushed the pace on all of these. I was recovering so well during the 2:00 rest. This session FLEW by.

10/29/12 - Z1 + Training

Monday
AM
Row 6000 meters out of bed fasted z1

23:49, less than 2:00/500m. Felt good. Takes a while for my arms to wake up. Biceps and lats are always tight.

PM
A. Snatch balance 1, 1, 1, 1, 1, 1; rest 3 min
225, 245x, 235, 245, 245x, 185
These did not feet good today. EVERYTHING felt off. I have never felt so unstable in the overhead position. Speed felt good but no balance, and I kept losing it forward. I have changed shoes recently with a lower profile heel. Maybe that is a small part of it. Very frustrating because I was missing weights something like 60# under my max.

http://www.youtube.com/watch?v=z4Fa4O2gx_w

B. 1 1/4 front squat; build to a max
345#, missed 355#
Pretty tough.

325

http://www.youtube.com/watch?v=5Nxd5tkBJqU

345

http://www.youtube.com/watch?v=US4Wmd8VNCI

355X

http://www.youtube.com/watch?v=JS8SmNd-NVA


C. 50 ring hspu for time
8:48
Going back and looking at video they were pretty sloppy. My arms were locked but body wasn't always straight. Crappy day. Felt good going into it, just crappy afterwards.

http://www.youtube.com/watch?v=eLR4KuqRzkk

10/27/12 - Training

Saturday
8:00 AM
Run 20 min easy out of bed fasted
Done. Felt good. Woke up a little stiff, but not bad. Upper body is 100%! Very excited about my recovery from yday's session. Quads and glutes are a little sore but not bad. 
PM
Airdyne 30 seconds @95-98%
Rest 2:30
x5
Rest 5 min
x3

31,27,24,24,28
25,23,26,25,23
26,23,25,26,26

These felt much better this week. Legs were still smoked but nevery got sick like last week. I was super lactic last week. Recovered fast this week. Body is feeling great. Things are clicking.

10/26/12 - Training + Testing

Friday
AM
A. Weighted dip; 8, 8, 8, 8, 8; rest 2 min
35, 37.5, 40, 40, 40x (6/1/1)
Battled for the last rep on each set. This blew up my upper body.

B1. 20 hspu for time x 5; rest 2:30
UB - :20, UB - :22, UB - :24, UB - :45, 10/5/5 - 1:09
Need to learn to kip better. Will practice that next week.

B2. 20 unbroken CTB chin ups x 5; rest 2:30
UB - :22, UB - :25, UB - :27, UB - :28, UB - :28
These felt good today.

I felt like freakin' Ahhhnold after this session. I was pumped. Not metaphorically speaking. Very happy with this. On paper, I thought no way. But it wasn't that bad. 

PM
7 rounds for time:
7 front squat 225#
35 double unders

6:24, Unbroken. Squats felt great. This was fun.

http://www.youtube.com/watch?v=PdhHYqfgpr0&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp

10/24/12 - Swim + Skill Session

Wednesday
5:30 AM Fasted

Swim 50m @90%
Rest 90 seconds
x18

Done, fasted, at 5:30am. First 5 were around :52 Then the rest averaged out to around :50,
with a few :48 in there. Hit :47 a few times as well.

Excited to lower the rest time next week. It will be a good challenge. Stroke is slowly getting better.
PM
60-90 min skill session

4 rounds not for time, constant movement.
Run 800m
5 rope climbs - 17'
10 deck squats
5 RHSPU - Rings above waste level
Airdyne 50 cal

Took around 55 minutes. Was going to do 5 rounds but was short on time. Had to pick up a washer and dryer I bought.

10/23/12 Test + MMM

Tuesday
AM
3 rounds for time:
10 deadlift 335#
10 muscle ups

7:21
DL's: 5/5, 5/5, 3/3/4
MU's: 5/5, 2/2/2/2/2, 1/2/2/2/1/1/1
Bad morning. Slept great but just had ZERO attack today. No clue why, just couldn't push to go fast. Everything felt heavy. Not happy with performance.

http://www.youtube.com/watch?v=CQSUT7UJuEw&feature=youtu.be

PM
10 min amrap @85%
10 kbs 1.5 pood
10 ring dips
30 double unders

8 rounds even. Felt good. All unbroken.

Rest 4 min

10 min amrap @85%
10 thrusters 95#
10 chin ups
Run 200m

4 rounds + 10 thrusters + 10 pullups
Upper mid back was really tight on this was. Difficult to breathe. Movements fast and easy though.

Rest 4 min

10 min amrap @85%
20 wall balls
10 sit ups
10 back extensions

5 + 11 wallballs
Lower back was really tight by this point. Wallballs were 10/10  except for 1 set UB. Threw to a 12' target. 

This session felt great. Felt good to go long again. My body has been craving it. 

10/22/12 - Z1 + Training

Monday
AM
Row 5500 meters out of bed fasted z1
Done. About 23 minutes.

PM
A. Back squat 3, 2, 1; rest 2 min
355#, 375#, 405#
These were ass to grass and it felt nice. I'm not quite sure if my 1rm is up but I am certainly squatting lower.

B. 3 position paused squat clean; 2, 2, 2, 1, 1, 1; rest 3 min
185#, 195#, 225#, 225#, 245#, 245# 

http://www.youtube.com/watch?v=VVEc-DfxvgA

Still not sure if I did these right.These first two sets I didn't drop. After that, start dropping and resetting after each pause. Wasn't sure if it was supposed to be dropped or not so I did both.

C. 100 meter handstand walk for time
5:12 
http://www.youtube.com/watch?v=8yvg6c5pz7Q&feature=youtu.be

First 20m UB. Then broke a lot after that. Not a lot of fatigue in the shoulders, but more in the wrist and neck. Would like to walk with my neck straight instead of looking forward. Will start working on that during skill sessions.

10/21/12 - Training

Saturday
AM
Run 20 min easy out of bed fasted
Done. Felt great. Had a good breakfast.


PM
Airdyne 25 seconds @95-98%
Rest 2:35
x4
Rest 5 min
x3

25,25,26,23
23,24,20,21
25,22,22,30

Whew, these got spicy.Haven't had this much intensity in a while. I was pretty sick afterwards.
Walked around the gym a few times to recover. Went all out on the last set and got 30 cal. Then hurt like a MF'er afterwards. Great session. Can't wait to build on these for the next few weeks.

Friday

AM
A. Close grip bench press; 5, 5, 5, 5, 5; rest 2 min
225#, 230,230,230,235
All complete. Good weight. Started to struggle.
B1. 10 parallete hspu for time x4; rest 1 min

Only first set UB in around :35 seconds. These became very difficult. 13-14" Might have been a bit much.

:37 UB
1:06, 5/2/1/2
2:13, 3/2/1/1/1/1/1
3:14, 1/1/1/1/1/1/1/1/1/1
B2. 15 unbroken CTB chin ups x4; rest 1 min
All UB and fast.

http://www.youtube.com/watch?v=cMpl0hsrs4A&feature=youtu.be

PM
10-8-6-4-2
Deadlift 315#
GHD sit ups
2:13
Felt good to go fast again. Recovered even faster.

http://www.youtube.com/watch?v=850NPpvxyv8&feature=youtu.be

10/17/12 - Swim + Skill Session

Wednesday
AM
Swim 50m @90%
Rest 90 seconds
x16

5:30 AM Fasted
All sets around :50-:52
:49 fastest, :52 slowest
These felt awesome! Bilateral breathing the whole time. Very comfortable now. No flip turns yet. I imagine it will take a few seconds off.


PM


60-90 min skill session

10 min. - Airdyne
+
5 rounds not for time:
5 bar muscleups
10 pistols
10m handstand walk
+
10 min. - Airdyne
+
7 rounds not for time:
3 x Heavy KB Snatch/ arm
10 Triple Unders
+
10 min. - Airdyne
+
In any order:
Accumulate 3 min: 90 sec/each
L-Sit
Back Bends
+
Foam Roll/Stretch

Sunday

OPTathlon 3.0

1. Clean and Overhead in 10 min
335# PR
Warmed up pretty heavy and was feeling good. Started at 305#. Then 325#. Then 335#.
All easy attempts. 15# better than last year. Tried 345# twice. Couldn't clean it. Kept screwing up the clean. I felt strong today. I will clean and jerk 355# soon. Very happy and surprised with this. (short rest)

2. Standing Triple Jump
27' 7.5", PR from last year by over 3' 

Very happy with this. Not satisfied as I feel technique is still limiter but better than last year. (short rest)

3. Row Repeats
1:29.1, 1:28.5 , :01 pr from last year.
Felt great! Didn't go hard enough in the first 500m. I had a lot of gas left after this. I FELT SO MUCH BETTER THAN LAST YEAR. 2 x 500m was cake compared to what my mind has been doing lately. (2-3 hours rest)

4. 8 minute amrap Circuit:
8 Thruster @ 115#
8 CTB Pullups (on fat bar)
8 Burpees over the bar

6 round + 3 Thrusters
Felt really good. Paced conservative and only went faster. Breathing was good. Everything felt strong. The burpees didn't feel hard but got my breathing heavy. Pullups were a little difficult as well. The bars were really fat. The best score on this was 6 + 6 thrusters. Recovered fast. Feeling good. (2-3 hours rest)

5. Reverse Shot Toss
37', less 8.5" from last year
Not happy at all. Just didn’t feel very powerful. Should have practiced a little more. (short rest)

6. 3K Run
14:30 something
WHOA. This was rough. Was holding 1:38-1:40 pace for about 800m then it started. Both quads completely locked up. Very painful. I could not bend my knees. This slowed me down quite a bit.
Thought about calling it quits to avoid injury but still wanted to register a time. My goal was sub 12, since I ran a 12:17 six weeks ago. Oh well.

Still ended up in 9th after bombing the run. I guess that's pretty good. I think a 12:30 run would have put me in around 4th or 5th place. Not worried about it though. I know I'm faster and I did the things I needed to do today. Back to the original task as hand. Incredible weekend. Learned a lot and enjoyed hanging out with old friends. Great to see some progress from last year.

10/13/12 - Pre Comp

Saturday

Worked up to a easy power clean and jerk. 285#, felt fast and strong but technique feels goofy. Rolled and stretched for a bit. Feeling good.

10/12/12 - Traveling and MAP

Friday:

Row 5 min z1
+
Row 30 seconds @85%
Row 30 seconds easy
x10
+
Row 60 seconds @85%
Rest 30 seconds
x5
+
Row 2 min @85%
Rest 30 seconds
x3
+
Row 15 min z1

Did this at Invictus after the plane ride. Felt pretty tight and fueling wasn't great for this session.

Held around a 1:38 for the :30
1:42 for the :60
1:45 for the 2:00
Legs started to get a little lactic the last few intervals.
Felt great afterwards though! Fired up to compete.

10/11/12 - Training + Testing

Moved my Friday session a day earlier since I'm travelling to San Diego tomorrow for the Big Dawg Bash!
Extremely excited to compete and hang out with a bunch of friends. Really looking forward to learning a lot on Saturday as well.

Thursday
AM
A. Back squat @20x1, 2-3x5; rest 2 min
315#, 325#, 335#, 345#, 355#
Felt good. Last set was a battle. I have never felt so comfortable squatting this low. Feel good. Back still has some issues but not painful 

http://www.youtube.com/watch?v=vRl4jKTio4I

B1. Weighted chin up 1-2moderate effort x3; rest 10 seconds
B2. 20 unbroken ctb chin ups x3; rest 3 min

53# for all sets. Felt strong. All pullups unbroken. Made it to about 16 butterfly then had to go to regular kipping. It's feeling more and more natural.
http://www.youtube.com/watch?v=2s5A-UEv0OM

C. TnG thrusters 10, 10, 10; rest 2 min (increase weight per set)
135, 145, 155
Took it fairly easy on these. Wanted to focus on speed today. I imagine since you said TNG that you weren't looking for me to slow down at all? Either way, felt good.

http://www.youtube.com/watch?v=Qc3mQ5r5cHQ

PM
For time:
Airdyne 30 calories
+
10 DB power snatch 90#
50 double unders
10 DB power snatch 90#
40 double unders
10 DB power snatch 90#
30 double unders
10 DB power snatch 90#
20 double unders
10 DB power snatch 90#
10 double unders
+
Airdyne 30 calories

8:15 

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

Not very happy with this. Didn't feel like I attacked the dumbbells enough. Hoped for sub 8. It's definitely there. Just felt pretty winded. Airdyne felt strong though. Happy with how it felt. I think the first 30 cal took me around :60 comfortably. 

Decided to bring the DB down after each rep. Snatches felt easy, just out of breathe. Also realized that I started with the double unders first. Not sure how much of a difference it would make in the overall time. Recovered pretty fast after this. Felt good.

10/9/12 - MMM

Tuesday

13 min amrap @80%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @85%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @90%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

Rest 15 min 

13 min amrap @80%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @85%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @90%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

2 + 200m + 16 lungs + 16 power cleans + 200m
2 + 200m + 16 lungs + 16 power cleans + 200m + 3 pullups
2 + 200m + 16 lungs + 16 power cleans + 200m + 10 pullups + 3 hspu

Rest 15 min.

1 + 250m + 30 du's
1 + 10 situps
2 + 10 cal

First AMRAP broke power cleans in half. Everything else UB.
Second AMRAP broke power cleans in half. Everything else UB.
Third AMRAP all UB.

4th AMRAP broke t2b in half, hang cleans in 3 sets, everything else UB.
5th AMRAP broke t2b in half, hang cleans in half, everything else UB.
6th AMRAP all UB.
Whoa. Long day. I'm smoked. These amraps were easier than last week 
to me in the sense that there was so many movements.
Easier for me mentally. It was just really long today. Body is sore from yesterday.
Took a while to get moving. The first and third AMRAP were the most difficult.
The weather is starting to change so I might have to start knocking these sessions out earlier.

Summary: Monday & Tuesday
45 Squat Snatch @ 165#
90 CTB Pullups
45 Burpees

Run - 3400m
Lunges (w/50# sandbag) - 144
Power Clean (95#) - 144
Chin ups - 73
HSPU's - 63

Airdyne - 190 calories
Double Unders - 360
Back Extensions - 90
Toes to Bar - 90
Row - 1500m
Hang Power Clean - 75
Situps - 70

10/8/12 - Training

Monday
On the min for 30 min:
Odd- 3 squat snatch 165#
Even- 6 CTB chin ups + 3 burpees

Done. Easy. Felt good today.
Easy effort. Butterfly ctb all pullups. Starting to feel really smooth.
All snatches tng. Long day tomorrow. Here we go!

10/6/12 - Training

Saturday
Airdyne 10 min z1
+
Airdyne 5 min @85%
Rest 3 min
x8
(rest 8 min bw sets 4/5)
+
Airdyne 10 min z1

104
104
103
104
Rest 8 min
105
107
105
108

Slowing feeling better on this guy. Set 7 was the hardest. I start playing mind games during these long intervals. Getting more and more comfortable and holding the constant pace/burn.

I'll make my self count 20 revolutions per leg or something along those lines. The longer I go without looking at the clock the better it feels. I have learned, on the rower as well, staring at your ave/pace slows you down.

Sad, sad day. Unfortunately the airdyne I always ride broke. At the very end of interval 6 the left handle and foot peg sheared off. Luckily we have another but it's no gem either. Time to start shopping.