Training July 3, 2015

Push Press
Build to a max
235 lbs. (10 lbs. PR)

Super happy about this.  I think I have a little more.

Push Jerk
2-2-2 Build on the push press
185, 205, 225

Nope. Not building on the push press on this one.  The push jerk is one of worst movements.  These were okay.

Rope Climbs
3 x 3
0:31, 0:29, 0:31

The rope I used was short (approximately 11.5') so I went up once, came down while still gripping the rope and without touching the ground, climbed back up.  That was one rep.

I actually filmed these for the first time ever today and was pleasantly surprised with my technique. The first competition I ever did we had a two rope climb buy-in to a workout.  The rope climbs took me almost four minutes.

Row
4 Rounds 0:35 max effort / 3:25 rest

I had to row today since the one good Airdyne we have was in use.  All rows were in the 1:25/500m range.  This was slightly less awful than the Airdyne last week.

Training July 1, 2015

AMRAP 6 @ 70%
7 Thrusters 95 lbs. (Unbroken)
7 Muscle Ups (4-3)(2-3-2)(2-2-2-1)(2)
3 Rounds + 2 Muscle Ups

Although I purposely broke up the muscle ups, today is the best they have felt in a long time.  Not even close to a fail.

Rest 6:00

AMRAP 6 @ 80%
3 Deadlifts 325 lbs.
200m Run
3 Rounds + deads + 65m

I probably could have gone heavier on the deadlifts.  I had to substitute a 200m run for the Air Dyne calories.  Our AD situation is not good.

Rest 6:00

AMRAP 6 @ 90%
Row 200m
4 Manmakers 55 lbs. DB
2 Rounds + Row + 1 MM

This was so bad!  WTH?!?!?  Manmakers completely crushed me.  Rows were all around a 1:36/500m pace.

Training June 30, 2015

Power Clean
Find a max
253 lbs.

Almost an exact repeat of last week.  Rep at 242 was pretty solid; rep at 253 was crap.

Power Clean
10x2 Start a set every 0:45
77% of above
198 lbs.

These went pretty well.

Weighted CTBPU
3x4 Tempo 31x1
25 lbs.

These are really hard.  The last set was the best.


Standing Triple Jump Practice

I like doing these types of activities.  One of my biggest fears about aging is losing the ability to perform movements that require a lot of balance and agility.

10 Rounds
100m Row (all out)
4 Burpees over ERG
Rest long enough to get back on rower and start again

I didn't pay attention to the overall time, but it took me about 0:15 each round to get back on the rower and start pulling.  Rows were all right at or right under a 1:30/500m pace.

Training June 29, 2015

I inadvertently went off the plan here...

Snatch
EMOM5 138
EMOM5 146
EMOM5 154

The five at 138 were satisfactory, the catch on all five at 146 was terrible (actually had TWO misses) and the five at 154 were as perfect as I have ever done.  Strange...

Snatch Pulls
3x3
165 lbs.

These felt really good.

Back Squat
3-3-3 (0:05 descent on first rep)
315 lbs.

There were rough!

4 Rounds
4 Bar Muscle Ups
6 Power Snatches 115 lbs.
8 Wall Balls 30 lbs.
10 Bar Facing Burpees
1:30 Rest

1:25, 1:25, 1:55. 2:05

Went to singles on the power snatches in round 3.

Training June 27, 2015

Saturday fun day...90 degress and 90% humidity!

Snatch Balance
3-3-3
115, 135, 155

Since I haven't done these in a while, these went a lot better than I anticipated.

Overhead Squat
Work to a tough single from the rack
225 lbs.

These didn't feel as great as I hoped.  230 is my PR and I hoped to beat that today.

20:00 Cap
Row 100 Calories
Then
3, 6, 9, 12, 15 etc.
Thrusters 75 lbs. (3)(6)(9)(7-5)(6-5-4)(7-6-5)(8-7-6)(5)
Burpees (Unbroken)(10-6-5)
173 Reps (Through the round of 21 + 5 thrusters)

Finished the row at 5:09 and tried really hard to keep moving the whole time.  The goal was to keep it just shy of the red line.  Thrusters were definitely the rest. Last round of burpees were miserable and I had to break them up.  One of those workouts that feel horrible when you are in it, but 10 minutes later the body feels pretty good.

Training June 26, 2015

Strict Press
Find a max
180 lbs. (5 lbs. PR)

I am really happy about this.

Push Jerk
3-3-3 Build on press max
180, 191, 201

These went really well.

Rope Climbing
10:00 of work on tough variation

I did several legless and then several l-sits.  These felt really good.

Air Dyne
4 Rounds
0:30 max / 2:30 rest

This was so, so awful.  I could not sit, stand or lay down for, at least, 15 minutes after.

Training June 24, 2014

AMRAP8 at 85%
250m Row
10 Walking Lunges
10 Wall Balls 30 lbs.
4 Rounds

This was very quad-y.

Rest 4:00

AMRAP8 at 85%
30 Double Unders
10 Burpees
6 CTBPU
4 Rounds + Dubs + Burpees + 3 CTBPU

This got my heart rate going.

Rest 4:00

AMRAP8 at 85%
200m Run
0:30 FLR on Rings
20 Air Squats
3 Rounds

It has been a while since I have done a conditioning piece with this structure.  It was pretty challenging, even trying my best to maintain the prescribed pace.

Training June 23, 2015

Power Clean
Find a max
253 lbs. (8 lbs. PR)

Rep at 253 was less than stellar technically.  Rep at 242 was solid.

Power Clean
10x1 at 90% of above
Rep every 0:30
220 lbs.

Since the rep at 253 wasn't great, I based the 90% on 242.  These were all pretty solid.

Weight CTBPU
3x3 Tempo 31x1
15,20,20

These were tough.

AMRAP 10 at 80%
Run 400m
21 KBS 53 lbs. (Unbroken)
12 Pull-Ups (Unbroken)
2 Rounds + run + KBS + 3 Pull-Ups

My Helen PR is 9:30 so this was right about where I expected to be.

Training June 22, 2015

I apologize for not being more up to date with my blog.  I have been so busy at work that something had to give, and unfortunately, it was the blog.  I will try to do better, but I am afraid that video posting will be lacking for the foreseeable future.

Snatch
Find a max in 10:00
165 lbs.

Missed 176 a couple of times, which is disappointing since I was to the point where I was consistently hitting that weight without missing.

Snatch
3 perfect reps at 90% of above
148 lbs.

These were less than perfect.

Back Squat
Hit a heavy triple in 15:00
345 lbs.

I am pretty pleased with this.

One Arm DB Thruster
Find a heavy 3 rep
70 lbs. DB

This was very easy.  I used the heaviest weight we have at the gym.

EMOM8
M1: 10 HSPU
M2: 30m Farmer's carry 145 lbs. each hand

This went really well.

Rest 3:00

EMOM8
M1: 3 Rope Climbs
M2: 50 Double Unders

This was good.  Unbroken on the dubs.

Training June 13, 2015

Snatch
Six lifts up to 150 lbs.

I actually ended at 154 (bar sharing).  Again, I am working on a lot of things and some of these were awesome and some were less than awesome.  This one was good.

Clean & Jerk

Six lifts up to 208 lbs.

Same thing here.  Some felt great and some not so great.  This one is just okay.  The whole lift just looks slow.

Front Squat

1x3 255 lbs.

2x3 275 lbs.

Legs felt a little tired today so weights felt a little heavier than usual.  The last set actually felt the best.

Good Mornings

5x3

Completely forgot about these. 

Then

0:00-10:00

Row 1500m (5:52)

40 Walls Balls 20 lbs./10' (Unbroken)

7:24

Slowed the row down so I could really push the wall balls.  Wall balls worked out great, but I probably needed to push the row a little more.

10:00-20:00

Row 1000m (3:49)

20 Burpee Box Jump Overs 24"

5:33

Again, I paced the row in order to push the burpees a little.  I had a great pace on the burpees until around rep 13 and then it was just a matter of moving through the last 7.

20:00-

Row 750m (2:49)

21 Thrusters 95 lbs. (11-10)

21 Pull-Ups (12-7-2)

5:27

Bad memories of Big Fat Jackie on this one.  I really wanted to go unbroken on the thrusters, but didn't want to miss a rep so I broke them up.  Pull-ups went better than expected, but I took a little too much rest between the thrusters and pull-ups.

Training June 12, 2015

Power Clean
2x3 165 lbs.
3x3 176 lbs.

I somehow screwed up the weight at 176.  I think I was at 198.  I am working on a lot of things with all of my Olympic lifting techniques.  These actually felt really good.  Two things I noticed are that I need to get my hips through a little better at the end of the second pull and I need to keep my weight back better on the first pull off the ground.  In the video, I noticed my weight shifting to the front of my foot on the take-off.

Push Jerk
2x3 172 lbs.
3x3 185 lbs.

These didn't feel quite as good as last week, but I will chalk that up to a slightly stiff neck I have from sleeping in a bed with two huge dogs.

RDL

5x3

275 lbs.

No problems here.

Row 3000m

Every 500m off the rower for 5:00 of gymnastics work.

I had to cut this down to 2500m due to time constraints.

I kept the rows between 1:45 and 1:50.

Gymnastics

R1 EMOM5 10 TTB

R2 EMOM5 3 Deficit HSPU on parallettes 4" deficit

R3 EMOM5 3 Weighted Strict Pull-Ups 50 lbs.

R4 EMOM5 1 Muscle Up + 6 Ring Dips

R5 EMOM5 10 GHDSU

Training June 10, 2015

Cleans
EMOM5 186 lbs.
EMOM5 199 lbs.
EMOM5 212 lbs.

These went pretty well.  The last three reps at 212 I widened my grip slightly, and it seemed to help my contact point.

Clean Pulls

3x3

217 lbs.

Felt good with the new, wider grip.

Clean Grip Deadlift Complex

Halting + Finish + Floating

3x3 + 1 + 1

204, 217, 217

No problems here.

Back Squat

3-3-3 

0:05 Pause at bottom

255 lbs.

I like these.

EMOM10

M1: 4 Bar Muscle Ups

M2: 0:50 Double Unders (95,89,84,75,69)

This was pretty brutal, but no misses on the muscle ups.  I have had issues in the past with misses under fatigue so I am please about that.

No misses on the dubs.  Just took a break each round after the second.

Training June 9, 2015

Split Jerk
EMOM5 201 lbs.
EMOM5 215 lbs.
EMOM5 228 lbs.

These all felt great.  Very consistent lifts.

Push Press
2x5 158 lbs.
3x5 169 lbs.

Again, these felt really good,

Back Squat Jumps
3x3
110 lbs.

No issues here.

3 Rounds
12 Power Cleans 135 lbs.
12 HSPU 
5:59

Not bad, not great.  HSPU are still a limiting factor, but I think they are getting better.

Training June 8, 2015

Snatch
EMOM5 128 lbs.
EMOM5 137 lbs.
EMOM5 146 lbs.

These felt pretty good.  Still working on some things (narrower grip, slightly lower hips in the starting position).  A lot of positives, but my catch is still shaky.

Snatch Pulls
3-3-3
150, 158, 158

These felt good.  A good practice for hook gripping.

Snatch Grip Deadlift Complex
Halting + Finish + Floating
3 + 1 + 1
141, 150, 150

Nice.

Back Squat
5-5-5
273, 293, 293 (0:05 descent on first rep)

These got pretty challenging!

1:00 Max Muscle Ups (10)
1:00 Rest
1:00 Pistols (30)
1:00 Rest
1:00 Burpees to 8" target (27)

Training June 6, 2015

Snatch
6 reps up to 150 lbs.
95, 115, 135, 145x2, 155

I went to 155 here.  Took me the first 5 reps to get my shoulders and hips loosened up.  I feel like the rep at 155 was one of my more solid lifts.

Regular Speed

Slo-Mo

Clean & Jerk

6 reps up to 208 lbs.

135, 155, 185, 205x2, 225

I went to 225 here (bar sharing and time constraints).  This felt a little heavier than I expected.

Front Squat

1x3 255 lbs.

2x3 275 lbs.

I did these without a belt.  Definitely made a difference.

Good Mornings

5x3

165 lbs.

I haven't done these in a long time.  If possible, please let me know if I am doing these wrong.  For some reason, the video looks quite strange to me.

4  Rounds

8 Box Jumps 24"

8 Burpees

8 KB Snatches 53 lbs.

3:32

I went hard on this.  Happy with result.

Training June 5, 2015

Power  Clean
2x3 165 lbs.
3x3 176 lbs

These felt solid.  I am working on rowing the bar as close to my hip crease as possible and driving off the floor.

Power Jerk
2x3 172 lbs.
3x3 184 lbs,

These went WAY better than expected.  The power jerk is definitely not one of my best movements, and I was not sure I would be able to do three sets of three reps at 185, but these felt great!

Stiff Leg Deadlift
5x3
265 lbs.

Nice and solid.

Row 2000m @ 85%
Off the rower every 500m for 5:00 of gymnastics

Row times: 1:44.2, 1:44.8, 1:45.9, 1:44,2

Gymnastics

CTB Pull-Ups 8 each EMOM
3" Deficit HSPU on parallettes 3 each EMOM
Pistols 12 each EMOM
Burpee Muscle Ups 3 each EMOM

Training June 4, 2015

Cleans
EMOM5 179 lbs.
EMOM5 191 lbs.
EMOM5 204 lbs.

These felt really good.

Clean Pulls
3x3
217 lbs.

No issues.

Halting CGDL + Finish + Floating CGDL
3 x 2+1+1
204 lbs.

Done no issues.  Good opportunity to work on my hook grip and it is starting to feel more comfortable.

Pause Back Squats
3-3-3
234 lbs.

I did these with a 35x1 tempo.  I am really working on keeping my feet a little inside my shoulders. These felt really good.

EMOM8
M1: 4 Muscle Ups
M2: 0:50 Double Unders (85,92,84,86)

This was actually brutal.  Muscle ups were unbroken until the last round and I went 3-1.  Doubles were solid.  No misses on the doubles.  First round, I stopped at 70 because my rope was hitting a rowing machine that was stationed behind me.  Round two was unbroken and I stopped at 50 in rounds three and four.

Training June 2, 2015

Split Jerk
EMOM5 193 lbs.
EMOM5 206 lbs.
EMOM5 220 lbs.

This got a little spicy at the end, but all the reps, except the second to last, were solid.

Push Press
5x5
158 lbs.

Although the weight felt a little heavier than expected, this went well.

Back Squat Jumps
3x3
98 lbs.

Done.  No issues.

For Time
10-8-6-4-2
Power  Cleans 135 lbs. (Unbroken)
HSPU (10,4-4,3-3,2-1-F-1,2)
5:50

Ugh.  Punked out on the HSPU.  I probably should have broken up the first round.

I have a bunch of video for the week, but I don't have time to get it all posted.  If there is anything in particular you want to see, let me know and I will get it up.

Training June 1, 2015

Snatch
EMOM5 123 lbs.
EMOM5 132 lbs.
EMOM5 143 lbs.

These felt really good. I am working on narrowing my grip and lowering my starting position. Seems to be working at these lower weights.

Clean Pulls
3x3
154 lbs.

These went well,

Snatch Grip Deadlift
3 sets
3 halting + 1 finish + 1 floating
154 lbs.

No issues here.

3 Rounds
10 Front Rack Walking Lunges 165 lbs.
10 Bar Facing Burpees
50 Double Unders
Rest 1:30
1:23, 1:25, 1:24

Fun stuff. Unbroken on everything.

Training May 30, 2015

Snatch
1x1 123 lbs. (70%)
1x1 132 lbs. (75%)
3x1 143 lbs. (80%)

These felt pretty good, but I am still having a little difficulty finding my catch position,

Clean & Jerk
1x1 176 lbs. (70%)
1x1 187 lbs. (75%)
3x1 198 lbs. (80%)

No real issues here.  It always takes me a few reps to hit my groove on split jerks, but they felt pretty good by the end.

Front Squat
2-2-2
255 lbs (75%)

Almost choked myself on the first round and had to stagger the bar back to the rack as my whole body went numb.  Fixed that issue on sets 2 and 3.

8-6-4-2
Snatches 115 lbs.
Burpees Over the Bar
3:30

Failed a couple reps on the last round of snatches that kept from being sub-3:00, but overall, I am pretty pleased with this effort.  My legs, butt and feet were on fire after this one!

Training May 29, 2015

Power Clean
EMOM5
185 lbs. (80%)

These felt good, but they always do at this weight.

Clean Pulls
3x3
205 lbs. (90%)

I really haven't done these that often.  After watching the video, I was letting the bar get weigh out in front of me and I don't think I typically do that with a power clean.

Clean Deadlift Complex
3x2+1+1
Halting + Finish + Floating
185 lbs.

These really make you think about the positions and are a good practice with a hook grip.

Back Squat
2-2-2 Tempo 23X1
255, 275, 305

Had to get a little bounce going to get out of the bottom of the last one.

Row 1500m at 85%
Every 500m 5:00 of gymnastics

Row 1:41.7, 1:41.8, 1:42.5 (86% average)

I didn't really know what the best way of attacking the gymnastics piece so I did this:

First 5:00
EMOM 8 GHDSU + 1 Rope Climb (they are next to each other)

Second 5:00
EMOM 6 HSPU (kipping)

Third 5:00
Every 0:30 2 bar muscle ups

This was actually more challenging than I expected and a lot more fun than I expected.

Training May 27, 2015

Push Jerk
EMOM 5
195 lbs. (70% of 1 RM Split Jerk)

I decided to go with a push jerk on these since I have not done push jerks in a while.  I was a little rusty...

Push Press
3 x 3
150 lbs. (Either 53% of 1 RM Split Jerk or 83% of 1 RM Strict Press)

These felt light and smooth.

Back Squat Jumps
3 x 3
45 lbs. (Bar)

I haven't done these in a while.  These were fun.

EMOM 10
M1: 3 Muscle Ups
M2: 0:30 Double Unders (56,54,58,59,59)

No problems here.  Muscle ups have been feeling better lately.

Trap 3
3 x 8 each arm
10 lbs.

These felt a lot better than the last time.  Left side definitely feels stronger though.

Training May 26, 2015

The first real day of training post Open / MQ / Testing.

Snatch @ 70%
EMOM 5
123 lbs.

Breaking it down; hoping to build it back up.  These really didn't feel as great as I hoped.  Even at this light weight, I didn't really feel comfortable.  Watching the video I did do a better job of eliminating my early arm bend, but I was a little stiff in the undercarriage.

Snatch Pulls @ 80%
3 x 3
141 lbs.

I don't know what to think about these.  I haven't done them enough to really have a feel for them.

Snatch Grip Deadlift Complex
3 x 2 Halting + 1 Finish + 1 Floating
154, 198, 220

I hope I did these correctly.  Used it to work on my hook grip.  Thumbs are still numb.

HBBS

3 x 3 @ 60%

235 lbs.

0:05 Descent on first rep

These felt pretty good.  Bar felt light on my back, which isn't always the case on Mondays.

For Time

100 Double Unders (107)

5 Muscle Ups (5)

100 Double Unders (65-28-7)

2:47

I really wanted to go unbroken on this whole thing, but I just couldn't hold onto my rope one rep longer in the second round of doubles!

Training May 25, 2015

A little work on Memorial Day.

AMRAP16 @ 80%
10 OH Walking Lunges 115 lbs.
8 Burpees over the Bar
12 Wall Balls
50 Double Unders
4 Rounds + Lunges + Burpees

Training May 23, 2015

I LOVE Saturday training!

EMOM7

7 Thrusters 135 lbs.

All sets were done between 0:15 and 0:17. This got a little spicy at the end.

"Everest Light"

For Time

8 Power Cleans 175 lbs.

8 DB Thrusters 45 lbs.

6 Power Cleans

6 DB Thrusters

4 Power Cleans

4 DB Thrusters

2 Power Cleans 

2 DB Thrusters

20 Weighted Pull-Ups 35 lbs.

10 HSPU 5" Deficit

20 Burpees to 8" Target

9:32

Power cleans done as singles, DB thrusters unbroken, pull-ups were very broken, HSPU unbroken and Burpees were done AFAP. This was a lot of fun!

Great day!

Training May 22, 2015

I have been doing some light fill-in work the last few days waiting for my next training cycle to start.

6 Rounds for Equal Times
Run 100m
3 Muscle Ups
4 Burpees to an 8" Target
5 HSPU
Rest 2:00 between rounds
1:21, 1:13, 1:10, 1:09, 1:14, 1:20

This was super fun.  I was able to go unbroken on everything.  I really feel like the extra work I have been putting into muscle ups and HSPU is starting to pay off.

At 85%
750m Row (2:46)
20 Full Cleans 115 lbs. (1:50)(Singles)
750m Row (2:54)
Transition (0:23)
7:53

I really tried to honor the pace here, but I think I paced it a little too much.  The row was more like 80% and the cleans were probably 75%.

Training May 18, 2015

Last day of testing!

Turkish Get Up
Work to a max for each arm
70 lbs. each arm

These felt solid. Wish we had a 80 lbs. KB. The jump between 70 and 90 is just too much. Each arm felt pretty much the same. However, I did have to assist with my right arm to get the KB in position for my left arm.

10 Rounds
500m Row
15 Burpees
32:00

This wasn't quite as bad as I thought it would be. Kept the rows right around 1:55/500m and unbroken on the burpees. However, I did a little walk out between the row and burpees each round. Total row time, including rollover time, was 19:26.

Training May 16, 2015

Still in the testing phase and also worked in the client WOD.

Clean Grip Deadlift
Work to a max
375 lbs.

This went really easy.  I am still a little hesitant on pulling a super heavy deadlift.  I think I had quite a bit left, but I decided to save it for next time.

Split Jerk
Work to a max
275 lbs.

This is a 6 lbs. PR.  Hit it on my third, and what was going to be my final, attempt.

Ring Dips
50 for time
2:25

I am a little disappointed with this.  I did the first 30 strict.  I should have gone to kipping a little sooner.  Plus, I also forgot to film this. Disappointing effort all around.

Client WOD

For time:

12-9-6

Push press 95 lbs.

Burpees over the bar

At the conclusion of the final burpee, disassemble the bar, removing clips and plates. You must then carry each piece (one bar, one plate, one plate, two clips: 4 trips) to the second spot 50 yards away. Reassemble the bar and perform:

12-9-6

Hang power cleans 95 lbs.

Bar-FACING burpees 

8:02

Unbroken on the barbell movements and a steady pace on the burpees.  Fun workout.

Training May 15, 2015

Friday, Friday, getting down on Friday...

Snatch
Work to a max
176 lbs.

Put myself on a 15:00 clock for this.  Worked up to 176 without any misses and I was pretty happy with all of them, especially 176.  Hit that one really good.  I had 4:00 to get 187, but failed three times.  The first one I should have hit; just a soft lock-out.  The other two were pretty crappy.


For time
20 Snatches at 77% of above
135 lbs.
3:06

For me, this went really well.  I felt very smooth and in control the entire time with no fears of a failed rep.  I was shooting for a rep every 0:10 and I hit it.  I consider this a success.


For reps
1:00 Max muscle ups (6-3-1)
1:00 Rest
1:00 Max Pistols (31)
1:00 Rest
1:00 Max bar muscle ups (4-3-2-1)
1:00 Rest
2:00 Rope Climbs (9)

Unfortunately, I was on a tight schedule today so I was only able to rest about 15:00 between the two pieces, but I was happy with the results.  I got what I wanted out of the muscles ups, both ring and bar, and I surpassed my expectations on the pistols.  The rope climbs were unpleasant for some reason.  Almost sawed my foot off just above the ankle.

Training May 13, 2015

I have been looking forward to today since I received the testing schedule.  There were a couple of things I was interested in testing and I knew I would do pretty well on one.  I need the confidence boost.

Strict Press
1 RM
175 lbs.

This ties a somewhat dubious PR I achieved working out at an unfamiliar YMCA about six months after I started CF.  At the time, my previous 1 RM was 155, and on that day, I put 175 up.  I had a 45 and 2 10's on each side so I know the weights were right, but I really think the bar must have been lighter since I have NEVER been able to replicate that and all my other numbers have gone way up since then.  Long story short, I am happy with this.

50 TTB For Time
2:38

I am really happy about this despite the fact that I lost count again and I ended up doing 55 TTB (in 2:59).  Once I stop hitting sets of, at least five, I completely lose count.

For Time
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
3:50

All the double unders were unbroken and the burpees, except the last round, were pretty quick. When I was thinking about this workout, I thought 4:30 would be a good number to shoot for so I am pretty happy with this.  I really pushed this one hard.  I usually don't care too much how I stack up as long as I feel like I gave it my best effort, but this is the type (if not exactly) of workout I was hoping for getting in the MQ.

Training May 12, 2015

Rear Leg Elevated Split Squat
33% of bodyweight in each hand
60 lbs.
8 Reps Left Leg
12 Reps Right Leg

I should have squeaked out some more reps on the left leg, but I lost my balance and came off the box.  I didn't feel any difference in strength between the two legs.  These were actually very unpleasant.

3 Rounds
25 KBS 35 lbs. (25)(25)(10-12-3)
15 Pull-Ups (15)(10-5)(6-3-2-2-1-1)
5:09

Or how a 35 lbs. KB made me its bitch for the morning.  Forearms blew up (as usual) at the end of the second round of KBS, and it was just survival from there.  So disappointed with this that I am looking forward to double unders and burpees.

Training May 11, 2015

I completed the client WOD on Saturday and posted my results there, but in the name of good housekeeping.

2 Rounds for Time
800m Run (3:42)(3:53)
14 Walking Front Rack Lunges 145 lbs. (Unbroken)
14 Pull-Ups (Unbroken)
10:50

Today's work.

Side plank hold each side
Up to 90 seconds

Right: 90 seconds.  Felt pretty easy until the last 0:15.  I got a little shaky, but knew I was going to make it.

Left: 90 seconds.  This was way easier than on the right side.

Row 5k
19:07

0:10 off my PR.  This was a horrible row.  I was able to keep my strokes per minute pretty steadily around 24, but my split times were ALL over the place.  As soon as I started, I felt like it was going to be a struggle and it was.  This was only my fourth time doing a 5k and the first three times I had settled into around the 3500m mark.  Not today.  I kept waiting for it to start to feel better, but it only got worse!

One positive take-away is that I gave the last 500m hell and was able to get my split down to a sustained 1:42.  It was horrific.

Training May 8, 2015

Happy to be back at it today.  Back Squat Friday.

Back Squat
1 RM
390 lbs. (WOOHOO!!!)

Finally got over the 385 hump!  This has been almost two years in the making.  Next stop 400 (hopefully before I am 50)!

365, 390

AMRAP

Back Squat

85% of 1 RM 30x0 Tempo

330 lbs.

2 Reps

Well, the god of squat gives and the god of squat takes away...

The 390 apparently took a lot out of me, but I was expecting a few more reps here.

Weighted Pull-Up

1 RM Strict

105 lbs. + 182 lbs. Bodyweight = 287 lbs.

1 lbs. off my PR on the added weight, but I don't know what I weighed back then.  I did find out today that I have gained 4 lbs. since the end of February.  Might need to lay off those damn coconut pie Lara Bars.

AMRAP 4

Strict Pull Ups

42

Started with sets of five (the first set was a beauty), but that didn't last too long.  I really messed this one up.  I think I must have been still gloating about my back squat PR because I feel like I gave a really half-ass effort here. Oh well, back squat PR.

Training May 6, 2015

Power Clean
1 RM in 8:00
235 lbs.

Boo!  I was on schedule for 245 or so I thought.  I messed up adding weights on my planned penultimate attempt of 235 and left an extra 10 lbs. plate on one side.  Unfortunately, I didn't discover it until I hit extension.  Then, I got all flustered, had to rush to get the weights right and barely squeaked in 235.  (Full disclosure 235 felt really heavy today, anyway)

CP Battery Test
AMRAP 8
Power Cleans @ 90% of the above
215 lbs. / 33 Reps (No fails)

Slight improvement (5 lbs. and 1 rep) over the last time I did this test in August, 2014.  I am not terribly disturbed with this.

50 HSPU for time (10, 5, 2, F, 3, 5, 5, 5, 5, 5, 5)
8:02

I hit 10 strong ones right out of the gate.  I might have pushed the pace the little too hard going into the second round without enough rest.  The third time I kicked up I was not in my preferred position. I felt too close to the wall and it made feel like I was going to topple forward.  Spent a lot of shoulder strength balancing myself and paid for it.  However, I was able to re-group and finished relatively strong.  I really feel like I am improving these and that there is hope at the end of this tunnel.

Training May 5, 2015

Day two of the testing cycle. A big ol' mixed bag!

DB External Rotations
1 x 8 each arm
15 lbs.

Based on 10% of my 1 RM CGBP, I should have done 25 lbs. I couldn't pick it up off the ground. The 15's were a HUGE challenge.

Powell Raise
1 x 8 each arm
15 lbs.

These felt a little better than the external rotations. After feeling pretty good on the 15's, I gave 20's a shot. I only got 5 before the tempo fell apart.

Trap 3
1 x 8
10 lbs.

These were incredibly difficult. If we would have lighter Dumbbells, I would have used them!

Overall, these three tests validated what I already knew. Time to get to work on these weaknesses!

Surprisingly, my left arm was stronger than the right in each exercise.

Row 500m
1:28.2 (0:00.8 PR)

I am super stoked about this. Going in I was afraid I was going to be closer to 1:35 than 1:30. Really surprised myself.

Training May 4, 2015

First day of a two week testing cycle.  Interested in what I find out.

Front Squat
1 RM
335 lbs. (Second attempt) (15 lbs. PR)

I didn't know where this was going to go.  Since there was no time constraint, I built up a little slower than normal.  I went 135 (5), 185 (5), 225 (3), 255 (1), 285 (1), 315 (1), 335 (F) and 335 (1 with a side of mashed potatoes).

The struggle definitely was not in my legs.  Holy core!

Close Grip Bench Press
1 RM
255 lbs. (Second attempt) (5 lbs. PR)

This went pretty well.  I lost a little focus on the first attempt at 255 and hit my sticking point without enough force.  Got it (pretty) easily the second time.

Power Snatch
1 RM
165 lbs.

This was absolutely horrible!  I had no confidence at all on the platform.  My technique is a mess.  I need to snatch more.

Training May 2, 2015

Turkish Get-Up
Build to a tough per arm
70 lbs. KB

Right arm no problem; left arm pretty scary.

AMRAP 8 @ 85%
200m Run
10 HPC 115 lbs. (Unbroken)
10 Step-Ups
3 Rounds + Run

This was nice.  All of my splits were identical.

Rest 4:00

AMRAP 8 @ 85%
250m Row
6 Burpees over ERG
15m OH Carry each arm 70 lbs. KB
3 Rounds + 220m Row

This went pretty well.  My goal was to keep a steady pace, and again, my splits were almost identical. Rows were right at 1:45/500m, which is exactly 85% of my best 500m row.  Burpees were somewhat unpleasant.  I can't believe how strong and healthy my shoulders feel.  There has been a huge improvement in this area over the last 6-8 months.

Looking forward to upcoming testing cycle.

Training May 1, 2015

Close Grip Bench Press
5-5-5 Tempo 21x1 
155, 185, 205 (4)

Stayed true to the tempo and that crap ate me up the last round.  I might have been able to squeak out one more to get to five, but I was in the gym by myself and I have been pinned under a weight for an extended amount of time in the past and it is not a whole lot of fun.

Snatch (Full)
10 x 1 @ 75% of 1 RM
Begin a rep every 0:45
145 lbs.

I am committed to improving my snatch this year.  I made huge improvements last year and this is the year to seal the deal.  I am going to work on moving my grip in a little so my contact point is a tad lower.  Right now, it is the top of hip bones, almost to my belly button.  Also, I am going to work on not jumping my feet out quite as wide on the catch.

I had mixed results during this exercise, but it started to click a little the last 3 or so reps.

CTB Pull-Ups
3 x AMRAP
20, 21, 20

I rested about 4:00 between attempts.  The first set was all butterfly.  I should I have stayed on the bar and kipped out some more.  I did this on the second attempt and I was able to get five additional reps when my butterfly went the way of the dodo.  The third attempt was 15 butterfly and 5 kipping.

By this time next year, I would really like to be able to get 35-40 unbroken.  Tall order.

Rowing
3 x 500m @ 0:02 seconds faster than best 5k pace
Rest 2:00 between sets
Pace 1:51

This felt really good.  I was able to keep the pace required at 24 SPM.

Training April 30, 2015

I am not going to lie.  This was a pretty rough week.  A lot of let down and self doubting.  I let myself wallow in it for an entire day to get it out of my system.  Now, I am refocused and looking forward to the challenges in the year ahead.

Clean  (Full)
Work to a moderate single (80-90%)
242 lbs. (88%)

This felt really good.  Still a little slow getting my elbows through.  Definitely something that I need to continue to work on.


Front Squat
5-5-5
Easy, fast and light
209, 231, 254 (Used KG plates)

These all felt really good.  The last rep at 254 was heavy, but not really challenging.

EMOM 12
Evens: 12 Wall balls 30 lbs.
Odds: 50 Double Unders 

Wall balls and double unders are a perfect example of how I have the potential for improvement. Wall balls used to be my least favorite movement in CF.  For some reason, I just could not seem to get big sets of these. Now, big sets with a 30 lbs. ball are not an issue and the 20 pounder seems like a child's toy.

Double unders: took me over two years to get them.  Now, definitely my most consistent, most confident movement.

I have to remind myself of these things so I know I have the potential to improve movements that I now struggle with.

Sunday, April 26, 2015 MQ Event 4

I decided to tackle event 4 today so I can re-do the snatch workout and possibly the muscle up and clean one since it is short and not too taxing.  Plus, I would love to get to 50 on that one.

MQ4
21-15-9
Deadlifts 225 lbs. (Unbroken)
Box Jumps 24" (Rebounded first two rounds, step up and down third round)
HSPU (Done in sets of 3)
9:59

This went WAY, WAY better than I expected.  I had a good strategy and was able to stick to it.  I had one miss on the HSPU in the round of 9, but it was due to not hitting the wall with my feet with a big, solid kip and not muscle fatigue.

I was hoping to cycle the deadlifts a little faster, but I moved them well enough.

My humble goal going into this was not to drop any spots in the final rankings.  I hope I have done enough.

 

Saturday, April 25, 2015 MQ Events 2 & 3

Day two and it was a pretty miserable day at the gym.  Pure chaos.  Too many people with absolutely no manners.  To say the least, it was struggle to stay focused.  Always fun to have some pushing a prowler directly in front of you when you are going for a 1 RM.  Oh well.

MQ Event 2
Snatch 1 RM
188 lbs. (3 lbs. PR)

Not my best day snatching.  Got a PR, but on a regular training day I would not have counted this one.  It was ugly to say the least.  The snatch I hit at 185, which tied my previous PR, was a decent lift.  However, it took me several attempts to hit 185 and by the time I got to 188 I was mentally and physically drained.

185 lbs.

188 lbs.

MQ Event 3
2 Rounds
1000m Row
50 Thrusters 65 lbs.
30 CTB Pull-Ups
19:05

Round 1

Row 3:50
Transition 0:09
Thrusters 2:12 (25-15-10)
Transition 0:16
Pull-Ups 2:06 (5-5-3-3-3-3-3-3-2)
8:43 Split

Transition 0:11

Round 2

Row 4:01 (includes the 0:10 it took for my monitor to come back on)
Transition 0:16
Thrusters 2:55 (10-10-10-10-10)
Transition 0:30 (Ouch!)
Pull-Ups 2:29 (3-3-3-3-3-3-2-Singles)

Although I am pretty pleased with this outcome, I definitely left some time out there and definitely should have come in closer to 8:30.  I am very happy with my CTB strategy.  If I was in contention for a top 20 spot,  I probably would have rigged something up so it made it easier to do singles, but I really need to be able to string these together better under fatigue and I felt like I did this pretty well today.

Friday, April 24, 2015 MQ Event 1

And here we go...

Master Qualifier Event 1
AMRAP 5
5 Muscle Ups
10 Cleans 155 lbs.

Attempt 1 (A.M.): 47
Attempt 2 (P.M.): 48

The good news is, at least, I got one more rep on the second attempt.  Realistically, I was shooting for 50+.  My goal was to get through the fourth round of muscle ups with, maybe, 10-15 seconds left and hit some quick touch and go cleans.  On both attempts, I set myself up to do just that, but the muscle up efficiency is just not there for me.

After the first attempt, I was barely even breathing hard.  Second attempt was a different story.

This is the first attempt (47 reps).  The second attempt looks just like this, but the rep I fail at the end of this one I got on the second attempt.  Just don't have the time or patience right now to fight with YouTube.

Training April 22, 2015

Last day of training before the MQ.  Body feels good and training has been great.  Let's hope it translate into some good performances this weekend.  At least, I know going in that I have done everything I can to prepare myself.

Clean (Full)
Build quickly to a heavy single in the 80-90% range
255 lbs.

I am not going to lie.  I felt really good today and thought I could hit 275 so I went for it.  I was wrong.  Good pulls, just slow elbows.

255 lbs.

For Time @ 90%

30 Wall Balls 20 lbs. (Unbroken, but a few no reps)

30 CTB Pull-Ups (10,5,5,5,3,2)

40 Alternating DB Snatches 60 lbs. 

30 Calorie Row

6:36

First the bad, no reps on wall balls.  Really?!?!  Watching the video, I think I might have been a little harsh on my judging, but I need to leave no doubt.  I have a few housekeeping things (wall ball accuracy, double under counting) I need to clean up.

Now, the good.  I am super please with my pull-ups.  Technique wasn't quite as good as I want, but I was able to gut check through some reps that I don't normally think I would get.  To get these done in 1:30 was a huge win for me.

The eh: the row was not stellar (1:35 total time and 1:21 pulling time).  I need to do a little better here.

We have only one 70 lbs. dumbbell at our gym so in order to have a fair competition with my workout partner, we both used 60 lbs. dumbbells for the snatches, but we did 40 instead of 30.

These were a little more unpleasant than I expected and felt like they were never going to end.

Rowing

8 sets

0:30 high aerobic effort / 0:30 easy

Kept the splits around 1:35-1:37.  Probably should have measured output by calories, but I did meters.  Each round was around 150 meters.  

Training April 21, 2015

Row 3k at 85%
Every 500m get off rower for 3:00 and do mobility of your choice

Kept the rows between 1:45 and 1:47 splits.  Did some general mobility each round starting at my ankles and moving up to my shoulders.  I am knocking on faux Swedish wood (Ikea desk) here, but my body has not felt this good in a really, really long time.

One of our fantastic gym members purchased Crossover Symmetry and allows anyone to use it.  I have been utilizing it every day and my shoulders have not felt so healthy since I was 13 years old.

Training April 20, 2015

Monday, the dawning of a new week!

Snatch
Work to a heavy single
175 lbs.

Hit 175, failed 185.  These actually felt pretty good.  I think I could have hit 185, but ran out of time and had to move on.

Back Squat
Work to a heavy, not max, single
365 lbs.

Nice to have some heavy weight on my back.  Not bad.  I am really looking forward to chasing 400 in the off-season.

EMOM 12
M1: 10 Burpees over the Bar
M2: 50 Double Unders (Unbroken)

About 0:16 for the burpees and right around 0:30 for the double unders.  Burpees felt nice and speedy.  Double unders have been really good lately (thank you Double Under God).

EMOM 5

7 Clean & Jerks 135 lbs.

I went unbroken the first four minutes.  My forearms were on fire in minute five.  Went 4-2-1.  Eh, not too disappointed with this.  I felt like I moved the bar pretty efficiently.

Training April 18, 2015

A simple benchmark workout for a fine Saturday.

"Jackie"
1000m Row (3:29.5)
50 Thrusters 45 lbs. (Unbroken)
30 Pull-Ups (13-5-4-3-2-1-1-1)
6:44 (0:10 PR)

Funny story...I finished this and I was royally pissed.  I really gave this thing my all. When I finished and looked at the clock, I was 0:08 off my PR.  I felt like this was, by far, my best "Jackie" effort.  I really didn't know what I did wrong.  I slowed down the thrusters just a tiny bit to save some energy for big sets (for me ) of pull-ups and I was super stoked at getting 13 pull-ups right out of the gate feeling like I still had some gas in the tank.  The singles at the end seemed to take FOREVER, though.

Good reason, I did 4 extra pull-ups as singles.  I REALLY, REALLY need to learn how to count or I need to come into a large sum of money so I can hire someone to count for me because this is getting silly.

Good news: I have a Jackie PR. Bad news: I am a moron.

Training April 17, 2015

A week out from the MQ and this is really the best I have felt physically in a really long time.  My training the last few weeks has been great.  I have a ton of job stress right now, and training has really been a positive outlet.

I wish I would have done better in the Open so next week would be a little more exciting, but I have to live with that now and use next week as an opportunity to work on my "game day" performance.

Clean
Build to a tough single in no more than 15:00
264 lbs.

Not great.  A little slow with my elbow and maybe a little jump forward, but I am happy with my recovery out of the hole.

OHS
Moderate single from the ground
225 lbs.

I still need to work on my depth at this weight.  At least, I didn't try to crack my vertebrae like I did last week!

Power Clean
10 x 1 @ 855 of A
Begin a set every 0:30
225 lbs.

I am getting a lot more comfortable power cleaning this weight.  I felt like these got better as I went.

For Time
10 Box Jumps 24" (Step Down)
20 TTB in Singles
30 Wall Balls 20 lbs. (Unbroken)
40 STO 115 lbs. (10-10-5-5-4-F-3-3)
50 Double Unders (Unbroken)
5:23

I am not special.  The STO buried me, almost literally on rep 35.  Very close to braining myself.  This was really fun.

Training April 15, 2015

Handstand Walk Practice
10:00

I don't practice these enough, but I think with some practice I could get this down.

Here are some highlights.  Please note the shortness of the clip.

EMOM 12
M1: 12 KBS 70 lbs. (Unbroken)
M2: 4 Muscle Ups (4,4,4,3-1,3-1,3-1)

This got a little spicy at the end.  The first three rounds felt great.

For Time
100 Double Unders (100)
25 Burpees
100 Double Unders (See below)
25 Burpees
4:18-ish

I SUCK at counting double unders.  I was so happy about this workout until I watched the video and counted the doubles.  I always try to do 5 extra just in case I miscount.  I think I was right at 100 on the first set and I thought I went 50-47-3 on the second set.  Don't think so.  Not even close.  Argh!

Also, I am not super happy with the quality of my burpees.  I moved through them well, but the range of motion at the top (hinged hip) is lacking more than what I would consider acceptable.

Training April 14, 2015

Thruster
Build to a heavy single in 10:00.
235 lbs. (PR)

Finally!  I have been chasing this one for a while.

235 lbs.

3 Rounds 70,80,90%
25 Calorie Row
10 Thrusters 135 lbs. (4-3-3)(5-5)(5-5)
Rest/Walk 2:00 between rounds
1:54, 1:46, 1:43

I had it in my mind to go 1200 cal/hr in the first round, 1300 in the second in the second and 1400 in the third.  I actually went 1300, 1500, 1700.  So the rows felt good.

Thrusters went about as I expected.  I was hoping I could bust out the last ten unbroken, but I decided to break the last round mid-flow.  It was probably the right decision.

Round 3

EMOM 6
9 Wall Balls 30 lbs.
6 TTB

Did this backwards.  I really need to learn how to read.  This was actually pretty fun.  It had been a while since I tossed the 30 so I gave it a whirl.  Also, the 6-8 rep range on TTB is so deceiving.  I feel like I could do these all day, but of course, I can't...

Training April 13, 2015

Snatch
Work to a heavy single with perfect technique
185 lbs.

Well, it wasn't perfect, but I was pretty happy with my footwork.  Definitely some early arm pull and the catch was a little shaky. However, this weight has BEEN a huge hurdle and I was happy to get it.

Back Squat

Work to a heavy double

355 lbs.

This felt really heavy, but I was happy to get it.

EMOM 10

M1: 7 Bar Facing Burpees

M2: 50 Double Unders

This went well. Burpees felt speedy and no breaks on the doubles.

EMOM 5

5-7 HSPU 2" Deficit

This went well for two rounds and then went to crap pretty fast. Very frustrating. 

Training April 10, 2015

I had to go five day straight this week because my wife and I took a well-deserved and much needed weekend away.

OHS
2 RM from ground
205 lbs. 

Hit 205 pretty easily and went for 225.  Tried it twice and was only able to get one rep each time, but I WAS able to crash the weight down on one of my neck vertebrae on both attempts!

AMRAP 8 @ 80%
1 Legless Rope Climb
200m Run
? Rounds

I really don't remember how many rounds.  I know I kept moving at a decent pace and the runs felt really good, but I certainly was not setting any records.

Rest 4:00

AMRAP 8 @ 80%
200m Row
15 KBS 70 lbs.(9-6 the whole way)
10 Fat Bar Pull-Ups (10,10,8-2)
3 Rounds

This felt pretty good.  I was surprised that my grip held out so well on the fat bar, particularly after the KBS.  I did the first round of pull-ups strict and butterflied the next two rounds.

Training April 9, 2015

For time
50 Calorie Row
40 TTB (10,10,5,4,3,singles)
30 Wall Balls 20 lbs. (30)
20 Power Snatches 135 lbs. (Singles)
10 Muscle Ups (Singles)
14:23

Well, that was not good.  Everything felt pretty good until the snatches and for reason, those suckers felt much heavier than usual.  Maybe, I pushed the wall balls a little harder than I should have, but I definitely felt overwhelmed on the snatches.  Just happy I didn't miss any muscle ups.

Training April 8, 2015

Trained solo for the first time in a long time today.  Not nearly as much fun.

3 RNFT
3 Squat Clean Thrusters 185 lbs.
3 Bar Muscle Ups
10 Alternating Pistols

We don't have any heavy stones or slam balls so I subbed a somewhat heavy squat clean thruster. Don't know if that works or not.  This felt pretty good.

EMOM 12
M1: 6-10 HSPU (8,8,8,6,6,6)
M2: 50 Double Unders (Unbroken)

HSPU felt pretty good, but by the end of the third round, my shoulders were pretty smoked so I peeled it back to 6.

Double unders went well (still can't count these for sh!t).

21-15-9

Sandbag over Shoulder 100 lbs. to start; maybe 95 lbs. at the end

Burpees

7:56

NEVER have I been so happy to do burpees just so I didn't have to pick up the MRSA bag full of rat poisoning for a minute.  Our bags are absolutely miserable.  An hour later and I still have a nice coating of whatever is in that bag all the way down my throat. Miserable!

Training April 7, 2015

Power Clean Clusters
3x1.1.1 Rest 0:10/2:00
216 lbs. across

These went pretty well, but the weight felt a little heavier today than expected.

Split Jerk
Work to a moderate and crisp single
253 lbs. (115 kg)

The last one was the best one.  I always get a little claustrophobia in the jerk boxes when I haven't done it in a while.

Front Squat
5-5-5 Rest 2:00
225, 255, 285 (4)

Went big on the last set and couldn't quite squeak out five.  Still felt really good though.

For Time
1000m Row
30 Power Cleans 135 lbs.
50 Burpees to Plate
8:59

Row was right at 3:40, cleans were all singles and I just tried to keep moving on the burpees, which I did pretty well today.  I am not sure what the standard is on the burpee to plate, but I jumped to the plate and stepped off the other side.