Month: September 2015

On Pace

Went in to CFi around 12:30 or so.

Warm-up

3 Rounds NFT

  • 8 Reverse Hyper (210#)
  • 5 Back Squats (45#)

Strength: Pause Back Squats

E2M with 3 second pause in the hole

  • 5×135#
  • 5×185#
  • 5×225#
  • 5x3x255#

After the first set with 255# I had some negative thoughts of getting hurt and went to my bag to get out the belt. But I was able to switch gears and told myself not to be afraid; I’d be ok as long as I concentrated on good positions each rep. So no belt and Nanos all the way today.

Row: Engine

3 Sets

  • 4,000m
  • 4:30 Rest

Prescribed stroke rates:

  1. 2,000m at rate 19, 2,000m at rate 20
  2. 2,000m at rate 20, 2,000m at rate 21
  3. 2,000m at rate 21, 2,000m at rate 22

With no pacing recommendations I’m still just making shit up for these longer slower sessions. I looked back and saw that I did about 2:00/500m at 19s/m for a straight 2k with resting last week, so I added 10 seconds and went from there. Wrote it all on the board before starting.

The pacing I picked worked out really well. It was by no means easy, but I wasn’t falling down exhausted when I was done either. Tough session though.

Rest Smarter

Feeling it from the weekend, but went in after 3 anyways to get in the first rowing session of the week. When I planned out my week yesterday I fit it to the week instead of paying more attention to my body. Bad idea.

Row – 2k Pacing

  • 3x1250m (5:00 rest)
    • Set 1: 1250m at 5 splits slower than 2k pace (1:46)
    • Set 2: 1250m at 4 splits slower than 2k pace (1:45)
    • Set 3: 1250m at 3 splits slower than 2k pace (1:44)
  • 12:00 Rest
  • 600m for time (first 200m at 2k pace – 1:41)

It was a battle even get keep that first 1,250 meters on pace with a needed push at the end. I was able to get the second one close somehow, but it all fell apart in the third. My legs were smoked.

We could take 8-12 minutes of rest so I took full advantage because I was a bit out of it. Not too bad on the 600 but I had no more to give. Took me a long time to be able to leave the gym after that. I thought I might squat after rowing, but there was no way in hell.

I definitely should have rested today. Now I need to rest tomorrow so I don’t overreach after this lousy performance. Listen to your body!

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

  • 3 Sets
    • 8 Reverse Hyper (210#)
    • 30 band pulls (red)
  • Bottom Squat Hold
  • OH Stretching
  • C&J
    • 5×45#
    • 5×95#
    • 3×115#
    • 3×135#

Weightlifting

8:00 EMOM

  • 5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

  • 30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

  • 6 Supinated Pendlay Rows (165#)
  • 5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

  • 2 Rounds
    • 50m Broad Jump
    • 20 Pistols (alt)
  • 2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Heart Rate Zone Training

If anyone knows of a decent iOS app that can be used for training in specific heart rate zones, please leave a comment and let me know. Looking for something that will alert you when you get out of the specified zone. I mostly want it for training zone 1 or 2 aerobic workouts. I tried a couple today that were both fails.

Out in the garage at 8:30am for 20 minutes of active recovery on the Air Dyne (AD2). Feeling a little wiped out from the last week. Went 6.23 miles.

Almost 40 Minutes in the Seat

Still sore and even more sore from yesterday’s workout. In to the gym around 12:30.

Warm-up

3 Rounds

  • 10 Reverse Hyper (210#)
  • 1:00 Air Dyne

Row: Engine

5 Sets

  • 2,000m
  • 2:30 Rest

Programmed rates and my own pace goals…

  1. 20 s/m (2:00/500m)
  2. 21 (1:59)
  3. 22 (1:58)
  4. 21 (1:58)
  5. 20 (1:59)

The paces are a split faster than last week for the respective rates, with the slightly higher rates this week as well. Oh and 30 seconds less rest made a big difference! In the 3rd interval I was really having to concentrate on keeping up my pace to stay on track. Hit all my goals, so it was a good session.

rowing-wod-w8s2.jpg

Legs were pretty tired after that and my low back was getting pumped up after the 3rd round. I used a pre-workout sample before going to the gym and it’s always the same for me. I regret taking it. How does anyone enjoy drinking those? Always feels like my face is going to peel off. Not worth it. I’ll stick to drinking aminos.

If I had to bet, I’m thinking next week will be 4x2k at 21-22-23-22 with 2 minutes rest between.

The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.

Warm-up

  • Jumping Jacks
  • Air Squats
  • Toe Touches
  • Hip Circles
  • Deadlifts
    • 6×155#
    • 6×205#
    • 3×265#
    • 3×295#

Strength

10:00 EMOM

  • 3 Deadlifts (315#)
  • 4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.

Conditioning

Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

  • 5 Thrusters (135#)
  • 8 C2B Pull-ups
  • Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

  • 25/25m Prowler Sprint (180# – sled + weight)
  • 75m/75m Farmer’s Carry (44# KBs)
  • 3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

10 at a Time

Quick trip up to Rogers City late last night to sell a condo. Ran about 1/3 of a mile over to the track.

4 Rounds

  • 100m Walking Lunges
  • 40 Push-ups

I did the first 100m and last 50m without the stutter-step. Each set was unbroken even when doing the stutter-step in between lunges. All push-ups in sets of 10. Had to take a little more rest between sets towards the end, but it was a nice challenge to push for. Took me 18:37 to finish.

Walked a lap around the track and then ran the 1/3 mile back.

Back to Pausing

Thought maybe I’d get up early to squat and do some accessory work and then head to the gym for rowing later. But it was not to be. So went to the gym before 4pm. Joining in on the gym’s challenge for the next 6 weeks so weighed in before I got going. Was 208.8# and 20% body fat using the normal setting (17.7% on athlete) since Kevin wants to standardize it instead of having to switch between normal and athlete for everyone.

Warm-up

2 Rounds

  • 10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 20 Walking Lunges

Strength: Back Squats with 3 second pause

  • 5×45#
  • 5×135#
  • 4×205#
  • 3×225#
  • 2×245#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#

I was feeling really good when I was doing a lot of pause squats, so back to it. Last 2 sets were a grind, mostly from not being under much weight lately. Felt good though.

Row: 2k Pacing

  • 4 Rounds
    • 1,000m
    • 4:00 rest
  • Rest 8:00
  • 2 Rounds
    • 350m
    • 30s rest

Assigned pace for the first two 1k rows was 6 splits slower than 2k pace. I’m hoping to be able to set a big PR, so I went aggressive with my estimate and ended up at 1:47. Then it was 5 splits slower for the other 2, so 1:46. I was able to hit the target for all 4 rounds. My stroke rates were all over the place and lower at the higher paces. Not great with that.

Could rest 8-12 minutes so I went with the low end. The first 350m was at the 2k pace (1:41) and then flat-out on the second one, where I probably could have pushed harder.

rowing-wod-w8s1.jpg