Month: October 2016

Little Lifting

Went in for the 4:30 class, but was there early so got in my lifting instead of doing front squats with class.

Split Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×85
  • 1×92
  • 1×97
  • EMOM
    • 5x1x102

Felt like I needed to crack my back in one spot and I just could not get it.

Push Press

  • 3x3x87kg

Couldn’t believe that was it for the lifting today. Deload week is kind of nice.

Conditioning

14:00 EMOM (alt)

  • 15 Wall Balls
  • 10 Bar-facing Burpees

Started getting rough after the 3rd or 4th round because I wasn’t slowing down on the burpees. The rhythm I figured out a few months ago is money!

Midline

4 Rounds

  • 15 Sit-ups
  • 10 Shotguns
  • 20s Plank

Even got in ab work to go with the lifting since it was part of the workout! Finished in 5:59. The shotguns were bothering that spot in my back that wouldn’t release.

Deloading

Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.

Power Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • EMOM
    • 1×135
    • 1×145
    • 1×155
    • 5x1x165

Decided to make them power snatches today since it’s the 4th week and a deload. Made it 8 minutes on the EMOM with the warm-ups instead of just the 5 heaviest.

Snatch Pull

  • 3x3x185#

Back Squat

  • 3×135#
  • 3×185
  • 3×225
  • 3×265
  • 3x3x285

Was not feeling it with the squats today. Maybe because I wasn’t all warmed up due to powering the snatches or maybe the sprints from yesterday beat me up. I could feel that left quad too. Put on the belt for the last 4 sets, but didn’t wear knees sleeves and had on Nano 5s.

Accessory

20:00 EMOM

  • 5/5 Landmine Rows (90#)
  • 6 Strict Chin-ups
  • 8 Strict Ring Dips
  • 6 Evil Wheels
IMG_8182-1.JPG
Decided to finally buy a landmine attachment.

Oh My

Another beautiful fall day. Got to the track at about 12:30. Warmed up with an 800m jog. In the second lap I did a surge at the start of each 400, with increasing distance to prepare a bit for the sprints.

Aerobic Capacity – Speed Endurance

As programmed…

  • 3x
    • 100m Run (target – 0:15)
    • 1:00 Rest
  • 3x
    • 150m Run (0:23)
    • 1:30 Rest
  • 3x
    • 200m Run (0:31)
    • 2:00 Rest

The notes mentioned to take more rest for full recovery if needed. I quickly realized i was going to need more rest to stay on pace. I also changed the rests to be based on resting for the next interval instead of from the previous one, so I did rested 1:00 before 100s, 2:00 before 150s (which included walked the rest of the way to a the 50 meter point at the top of the curve), and 3:00 before 200s. My splits were:

  1. 14.0 – 14.6 – 14.9
  2. 21.4 – 20.2 – 21.2
  3. 30.4 – 31.2 – 30.7

I walked a lap to cool down. I really underestimated how I’d feel after this one. In fact, I was planning to get home and do the first day of the deload week for lifting. No way though.

…and finally the mile race test is up in the 14 set of workouts! Just in time too so I don’t have to pay for another month of programming. Hopefully I can get some decent weather for that test.

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.

Warm-up

5 Rounds NFT

  • 1 Wall Walk
  • 2 One-Leg Burpees
  • 3 Ring Rows
  • 4 V-ups (hollow)
  • 5 PVC Around the Worlds

Strength – Shoulder Press

  • 5×45#
  • 5×65
  • 5×95
  • 5×105
  • 5×125
  • 8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.

Conditioning

  • 200m Run
  • 50 Wall Balls (20#, 10′)
  • 75 Burpees
  • 50 Wall Balls
  • 200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..

Midline

  • Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Alternating 200s

Overcast day where it looks like it’s going to rain any minute. Made it to the track before 11.

Aerobic Capacity – Aerobic Threshold

  • 30:00 Aerobic Run
  • 5:00 Rest
  • 6x
    • 200m Run (target – 0:53)
    • 200m Jog

Ran 3.03 miles in the 30 minutes, just making sure to keep my pace under 10 minute miles. Felt smooth and effortless. Legs felt heavy starting off for that first 200. Splits were 47-52-50-48-46-45 with the jogs ranging from 1:30-1:42. Walked 400 meters and headed home. The walk pushed the total over 5 miles for the day.

Sunday at the Bar

Out in the garage after 11. Can still feel sore quads and for about a week I’ve been feeling something in my left leg which seems to be almost exactly like what I had when I couldn’t do pistols for the better part of a year. Good news is I was able to do them the other day after this had already started. Something to keep an eye on.

Snatch

jay-z-dirt

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • 2x1x195

Tried to shut off my brain on the last three. Always a good day when I don’t miss a snatch.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×205
  • 1×215
  • 1×230
  • 1×245
  • 2x1x260

Jerks felt weak and slow.

Front Squat

  • 3×225#
  • 3×255
  • 3x3x275

Good Morning

  • 3x5x155#

Stiff low back so didn’t increase. Decided to skip any extra work since I took my time today.

That’s a wrap on 3 “weeks” of the OTM program. Week 4 is a deload week, which I’m not sure I need since I’m only doing 2-3 lifting days a week instead of getting all 5 in. I’ll take it though. Will be nice to speed through the lifts and have some more time for abs and accessory work.

On Target

My quads are a little sore from yesterday or maybe even from the pistols on Thursday. Yesterday was actually the nicer day to run. When I got to track after 12 it was about 60 degrees out with a breeze. I was there sooner, but had to drive back home to get my watch. Dummy!

Aerobic Capacity – Lactate Threshold

3x

  • 800m Run (target – 3:31)
  • 3:00 Rest
  • 400m Run (target – 1:39)
  • 3:00 Rest
  • 200m Run (target – 0:36)
  • 5:00 Rest

I was on or under pace the entire workout.

  1. 3:28 – 1:32 – 0:35
  2. 3:27 – 1:39 – 0:34
  3. 3:26 – 1:34 – 0:33

Walked 600 meters to cool down and picked up a breakfast bagel sandwich on the way home. That finished 12 “weeks” worth of the AC programming, but still no mile test in the upcoming week. After participating in 2 CrossFit classes this week I’m ready for this running to be done with.

Twice as Nice

Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!

Warm-up

  • Front rock stretch
  • Lizard stretch
  • 500m Row

Strength – Front Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×235#

Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.

Conditioning

5:00 AMRAP

  • 5 Push-ups
  • 10 Wall Balls (20#, 10′)
  • 15s Bottom Squat Hold

I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…

5:00 AMRAP

  • 10 cal Row
  • 10 Burpees

Finished 4 rounds plus 2 calories. We had more of a full recovery and then…

4 Rounds

  • 20 Zeus Double Unders
  • 8 Box Jumps (30″)

I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.

Survived a double CrossFit week! haha

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

  • 5+5 @ 45#
  • 5+5 @ 95
  • 3+3 @ 135
  • 3+3 @ 165
  • 3+3 @ 185
  • 2 Sets of 3+3 @ 195
  • 3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

  • 5×205#
  • 3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

  • 25s L-sit (parallettes, bent knees)
  • 15 Push-ups

4 Rounds

  • 10 Pistols
  • 30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.

Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

Warm-up

  • Bottom Squat Hold
  • 3 Sets
    • 8 Pass throughs (15# bar)
    • 8 OHS (15# bar)
    • 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

Lifting

Snatch + OHS complex

  • 3×45#
  • 3×75
  • 2×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • Fail 195
  • 1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

Accessory

5 Sets

  • 7 Pendlay Rows
  • 7 Romanian Deadlifts

I used 135# for 3 sets, then 145, and finally 155.

Conditioning

8:00 AMRAP

  • 8 T2B
  • 8 Burpees
  • 16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.