Row 1K, rest 3 min x 5 - faster/set by 1 sec
Traveled home today....sick, not feeling good. But didnt want to miss.
3:40.4
3:38.7
3:36.9
3:38.4
did 3 sets, 2 weeks ago, so did 4 to continue to build. really drained after this. need rest and medicine.
2/26/13
02/23/2013 - Snatch off block, tester
A. squat snatch off high blocks - build to a max
+
10 rounds for time:
2 rope climbs
4 parallete hspu
8 pistols (4/leg)
A.200....this was from above the knee. Best I've done though. felt good.
tester....18:11.....1st 5rds in 7:10, the rope climbs caught up to me. rope was 18 to 20ft tall. I was able to do pistols in nanos. I always have to do them in lifting shoes. happy about that. been working ankle mobility more. still wobbly and jumping around. need to practice these a little.
I was in greenville with Brian for this session and I realized I need a training partner that is motivated like me and push me. I don't know how/where I will find it, but I need it.
+
10 rounds for time:
2 rope climbs
4 parallete hspu
8 pistols (4/leg)
A.200....this was from above the knee. Best I've done though. felt good.
tester....18:11.....1st 5rds in 7:10, the rope climbs caught up to me. rope was 18 to 20ft tall. I was able to do pistols in nanos. I always have to do them in lifting shoes. happy about that. been working ankle mobility more. still wobbly and jumping around. need to practice these a little.
I was in greenville with Brian for this session and I realized I need a training partner that is motivated like me and push me. I don't know how/where I will find it, but I need it.
02/21/2013 - Cleans,tester, AMRAP WBs
A. Squat clean; build to a moderate effort single (85% effort)
B. 30 squat clean and jerk for time 165#
C. 2 set amrap unbroken wall balls (goal is 100+); rest as needed bw attempts
A. 290....moderate would have been 265, but wanted to keep going. 290 felt great, caught 300 twice but slid off rack in bottom of hole. I got it. 315 by regionals is goal.
Did not have time for B and C. Definitely making up C, need that mentally.
B. 30 squat clean and jerk for time 165#
C. 2 set amrap unbroken wall balls (goal is 100+); rest as needed bw attempts
A. 290....moderate would have been 265, but wanted to keep going. 290 felt great, caught 300 twice but slid off rack in bottom of hole. I got it. 315 by regionals is goal.
Did not have time for B and C. Definitely making up C, need that mentally.
2/20/2013 - Cleans, pHSPU, tester
A. TnG PC; 3 reps on the min for 10 min - 185#
B. 25 pHSPU for time - 10" deficit
+
3 rounds for time:
25 deadlift 185#
25 push press 135#
50 double unders
A. completed, felt really solid, no problems with grip, hook grip in sometimes
B. 3:32....knocked out 10, then 5, then hit a wall and did singles. Still, these are a lot better. Need to practice kip more.
Tester.....9:30.....Did not pace, just attacked. 1st round unbroken at 2:10. 2nd round did 15/10 for DL and PP, DUs unbroken. Last round 15/10 on DL, 10/5/5/3/2, DUs unbroken.
B. 25 pHSPU for time - 10" deficit
+
3 rounds for time:
25 deadlift 185#
25 push press 135#
50 double unders
A. completed, felt really solid, no problems with grip, hook grip in sometimes
B. 3:32....knocked out 10, then 5, then hit a wall and did singles. Still, these are a lot better. Need to practice kip more.
Tester.....9:30.....Did not pace, just attacked. 1st round unbroken at 2:10. 2nd round did 15/10 for DL and PP, DUs unbroken. Last round 15/10 on DL, 10/5/5/3/2, DUs unbroken.
02/19/2013 - OHS, Snatch, Tester
A. OHS 2, 2, 2; rest 2 min
B. Hang squat snatch 1, 1, 1; rest 2 min
+
For time:
75 power snatch 75#
50 burpees
25 muscle ups
A. 255,275,285...Thats a PR for 2. Really focused on depth.
B. 185,195,205....20# PR
Tester.....13:32....finished snatches @ 5:00, finished burpees @ 8:00, MUs took me WAY too long. Havent done them much at all. Maybe just a little volume work, strict as well.
B. Hang squat snatch 1, 1, 1; rest 2 min
+
For time:
75 power snatch 75#
50 burpees
25 muscle ups
A. 255,275,285...Thats a PR for 2. Really focused on depth.
B. 185,195,205....20# PR
Tester.....13:32....finished snatches @ 5:00, finished burpees @ 8:00, MUs took me WAY too long. Havent done them much at all. Maybe just a little volume work, strict as well.
2/18/13
02/16/2013 - Garage Games One
This is the 4th year in a row of doing the original Garage Games event. It was the 1st crossfit competition I ever did. Every year it has always been the coldest weekend of the year(25-30 degrees), and it has always been OUTSIDE.
This year, it was cold again (28), but inside for the 1st time. Here is how the day went.
Event 1
10min AMRAP:
1350# snatch, build your own bar
10 pistols
50 DUs
4rds + snatches + 6 pistols. 3rd place. So you could use whatever weight you wanted. Just had to move that much weight by snatching it. Watched Brandon Phillips in the heat before me use 105#. So thats what I used. Surprise before the WOD was that you could not use your rope. Had to use a weighted rope, one of those old plastic beaded ropes. SMOKED the shoulders. Didn't pace, came out hot and did 2 rds in about 3:30. Then started to catch up to me. Snatches were not smooth in last 2 rounds. Would like to have completed 5 full rounds.
The bad thing about the WOD and all WODs for the weekend was 2 things. First, we were late all day. My heat was suppose to go at 10:30, didn't go until 11:15. Second, there was no place, or anything to warm up with, NOTHING. I mean I brought some bands, roller and lacrosse balls. But no one touched a weight until they were on the floor. That made it tough for me on all the barbell movements. I am not at 100% if I can't warm up.
Event 2
for time:
1350# bear complex, build your bar
then 2.3 mile run
19:48. 22nd place. Not happy. Again, zero warm up. Was suppose to go at 12:00, went at 1:15. Because timeline was unknown had to wait outside for start for 30 minutes. 35 degrees, and windy. Used 95# and had to do 15 complexes. I wanted to use 135 which I could go through in 10 reps, but couldn't do it with no warm up. Legs were tight coming of bear complex, but then got going. chased a guy down, he was about 150m in front, then we used each other to push and get another guy. Then we sprinted off to the finish. That was fun. Also, there was some discrepancy in the scoring. Some questionable times being put up, it was kind of a cluster #$%^. Some very good runners, I mean guys that NEVER place bad in running events getting bad times. Whatever, I was in 9th after 1st and 2nd WOD.
Event 3
10min AMRAP:
5 MUs
burpee pick up 80# sandbag, step on and over 24in box X 15 reps
then lunge 25ft down with 80# bag, then lunge back
2rds+15 burpee sandbag over box + 25ft lunge. 3rd place. Not a high skill WOD. Just work. Wanted to win this one, they were giving $500 cash and $250 in supplements to the winner of the WOD. Just missed it. Again, hardly no warm up. Suppose to go at 2:45 went at 4:15. Tried not to pace. Went out fast and tried to hang on. MOved up to 7th going into final event.
Final Event Gauntlet
They erased the standings, last man standing wins. Bottom to finishers eliminated after each part.
Part 1:
40 OHS 135#
40 Pull Ups
Sprint to finish
Part 2:
40 sandbag cleans 80#
150m run to finish
Part 3:
30 Wallballs
30m burpee broad jump
sprint to finish
Part 4:
30 T2B
50m Bear crawl
sprint to finish
Part 5:
185 Shoulder to overhead
100 DUs, weighted rope
150m sprint to finish
Suppose to go at 5:30. Start at 7:15. At this point I am pissed off and tired. Part of me just wanted to go home, I was so made with set up. Part 1, first barbell I touched was when then let use do a couple OHS before we started. Did 20,8,7,5 on OHS. Had 3 or 4 guys behind me, so didnt bother doing the pull ups fast. Moved on. Part 2, did 20,10,10 on cleans rest was maybe 3 seconds. I was behind, almost ran down the guy on the sprint just missed by 5-10m. He was probably ahead 50m. I was out.
Finished 7th overall. Not pleased. I knew that 2nd part in the final was the choke point for me. If I get through that, the next 2 parts fit me perfect. Gotta be mentally tougher. I need to get quite "pacing" things. In those "for time" situations, especially when shorter, gotta go to that redline and try and hang on. At that level, any delay and you are out. Good lesson learned. I guess with that timing of the events and lack of warm up all day I should be ok with it but I'm not. Ready to train for Regionals, I am ready to for the Open.
Onward!
This year, it was cold again (28), but inside for the 1st time. Here is how the day went.
Event 1
10min AMRAP:
1350# snatch, build your own bar
10 pistols
50 DUs
4rds + snatches + 6 pistols. 3rd place. So you could use whatever weight you wanted. Just had to move that much weight by snatching it. Watched Brandon Phillips in the heat before me use 105#. So thats what I used. Surprise before the WOD was that you could not use your rope. Had to use a weighted rope, one of those old plastic beaded ropes. SMOKED the shoulders. Didn't pace, came out hot and did 2 rds in about 3:30. Then started to catch up to me. Snatches were not smooth in last 2 rounds. Would like to have completed 5 full rounds.
The bad thing about the WOD and all WODs for the weekend was 2 things. First, we were late all day. My heat was suppose to go at 10:30, didn't go until 11:15. Second, there was no place, or anything to warm up with, NOTHING. I mean I brought some bands, roller and lacrosse balls. But no one touched a weight until they were on the floor. That made it tough for me on all the barbell movements. I am not at 100% if I can't warm up.
Event 2
for time:
1350# bear complex, build your bar
then 2.3 mile run
19:48. 22nd place. Not happy. Again, zero warm up. Was suppose to go at 12:00, went at 1:15. Because timeline was unknown had to wait outside for start for 30 minutes. 35 degrees, and windy. Used 95# and had to do 15 complexes. I wanted to use 135 which I could go through in 10 reps, but couldn't do it with no warm up. Legs were tight coming of bear complex, but then got going. chased a guy down, he was about 150m in front, then we used each other to push and get another guy. Then we sprinted off to the finish. That was fun. Also, there was some discrepancy in the scoring. Some questionable times being put up, it was kind of a cluster #$%^. Some very good runners, I mean guys that NEVER place bad in running events getting bad times. Whatever, I was in 9th after 1st and 2nd WOD.
Event 3
10min AMRAP:
5 MUs
burpee pick up 80# sandbag, step on and over 24in box X 15 reps
then lunge 25ft down with 80# bag, then lunge back
2rds+15 burpee sandbag over box + 25ft lunge. 3rd place. Not a high skill WOD. Just work. Wanted to win this one, they were giving $500 cash and $250 in supplements to the winner of the WOD. Just missed it. Again, hardly no warm up. Suppose to go at 2:45 went at 4:15. Tried not to pace. Went out fast and tried to hang on. MOved up to 7th going into final event.
Final Event Gauntlet
They erased the standings, last man standing wins. Bottom to finishers eliminated after each part.
Part 1:
40 OHS 135#
40 Pull Ups
Sprint to finish
Part 2:
40 sandbag cleans 80#
150m run to finish
Part 3:
30 Wallballs
30m burpee broad jump
sprint to finish
Part 4:
30 T2B
50m Bear crawl
sprint to finish
Part 5:
185 Shoulder to overhead
100 DUs, weighted rope
150m sprint to finish
Suppose to go at 5:30. Start at 7:15. At this point I am pissed off and tired. Part of me just wanted to go home, I was so made with set up. Part 1, first barbell I touched was when then let use do a couple OHS before we started. Did 20,8,7,5 on OHS. Had 3 or 4 guys behind me, so didnt bother doing the pull ups fast. Moved on. Part 2, did 20,10,10 on cleans rest was maybe 3 seconds. I was behind, almost ran down the guy on the sprint just missed by 5-10m. He was probably ahead 50m. I was out.
Finished 7th overall. Not pleased. I knew that 2nd part in the final was the choke point for me. If I get through that, the next 2 parts fit me perfect. Gotta be mentally tougher. I need to get quite "pacing" things. In those "for time" situations, especially when shorter, gotta go to that redline and try and hang on. At that level, any delay and you are out. Good lesson learned. I guess with that timing of the events and lack of warm up all day I should be ok with it but I'm not. Ready to train for Regionals, I am ready to for the Open.
Onward!
02/14/2013 - AD Lunge AD
1.
max cals in 5 min AD
rest 5 min
2.
as many rounds in 5 min:
10 sit ups
10 lunges
rest 5 min
3.
max cals in 5 min AD
1.)115
2.)7rds + 10 lunges....started with lunges, not sit ups.
3.)108
I really wanted more on the AD. Tried to go all out, no pace. Breathing was good, but my legs just wouldn't push anymore. Would love to get on this thing more in the coming months leading up to Regionals. Also, sit ups are stupid, I always get a mat burn on my butt. About 50 degrees in the gym, I have a fantastic cough now. Good day though, almost like recovery day leading up to comp on Saturday.
max cals in 5 min AD
rest 5 min
2.
as many rounds in 5 min:
10 sit ups
10 lunges
rest 5 min
3.
max cals in 5 min AD
1.)115
2.)7rds + 10 lunges....started with lunges, not sit ups.
3.)108
I really wanted more on the AD. Tried to go all out, no pace. Breathing was good, but my legs just wouldn't push anymore. Would love to get on this thing more in the coming months leading up to Regionals. Also, sit ups are stupid, I always get a mat burn on my butt. About 50 degrees in the gym, I have a fantastic cough now. Good day though, almost like recovery day leading up to comp on Saturday.
02/13/2013 - Behing Neck Jerk & DL/PushUp/DU
A. Behind the neck jerk 3, 2, 1, 3, 2, 1; rest 2 min
+
50-35-20 rep rds for time:
deadlift 155#
hand release push ups
unbroken double unders
Havent done behind the neck in FOREVER, it was fun.
A.) 225,275,305,275,310,325...did 1 extra and hit 345. That was cool. I think I got 10-15 more in me.
Tester...I knew I could smoke through this and make it hurt. Lats were still a little tender from last week. Wanted to work fast, but not redline, so made it a partner WOD. Each person completed the WOD, but only one person worked at a time. Completed, not timed.
+
50-35-20 rep rds for time:
deadlift 155#
hand release push ups
unbroken double unders
Havent done behind the neck in FOREVER, it was fun.
A.) 225,275,305,275,310,325...did 1 extra and hit 345. That was cool. I think I got 10-15 more in me.
Tester...I knew I could smoke through this and make it hurt. Lats were still a little tender from last week. Wanted to work fast, but not redline, so made it a partner WOD. Each person completed the WOD, but only one person worked at a time. Completed, not timed.
02/12/2013 - Clean and Tester
A. Hang squat clean 2, 2, 2; rest 2 min
amrap MU in 90 sec
rest 1 min
for time:
20 squat clean - 155#
20 squat clean - 135#
20 squat clean - 115#
rest 1 min
amrap MU in 90 sec
Lats are still pretty sore from Thursday's tester with CTB and bar MUs. Part A.) making up from last week.
A. 235,245,260 - PR, for even a hang single. It was NOT TnG.
Tester....did a set of 10, then 3 MUs. My lats were really being pulled so stopped with about :35 left and didnt do the 2nd AMRAP because of that. Tester portion was 9:30....gotta be faster. 155 was singles. 135 was 3s, 115 was 5s and 4s. Not happy with that.
amrap MU in 90 sec
rest 1 min
for time:
20 squat clean - 155#
20 squat clean - 135#
20 squat clean - 115#
rest 1 min
amrap MU in 90 sec
Lats are still pretty sore from Thursday's tester with CTB and bar MUs. Part A.) making up from last week.
A. 235,245,260 - PR, for even a hang single. It was NOT TnG.
Tester....did a set of 10, then 3 MUs. My lats were really being pulled so stopped with about :35 left and didnt do the 2nd AMRAP because of that. Tester portion was 9:30....gotta be faster. 155 was singles. 135 was 3s, 115 was 5s and 4s. Not happy with that.
02/11/2013 - 1K Row repeats
Making this up from yesterday....
Row 1K, rest 3 min x 4
(1 sec faster per K)
3:29
3:38
3:36
3:35
Came out of the gate too fast. Probably should have gone 3:35 on 1st. Just wanted to see what I could do.
Row 1K, rest 3 min x 4
(1 sec faster per K)
3:29
3:38
3:36
3:35
Came out of the gate too fast. Probably should have gone 3:35 on 1st. Just wanted to see what I could do.
2/11/13
02/10/2013 - Snatch and Snatch gauntlet
I know I was suppose to do rowing. But wanted to make up the snatch from yesterday. Also went ahead and did the gauntlet from this coming Tuesday. Lats are still pretty sore.
A. Build to a max snatch
B. "hang squat snatch triple" gauntlet; begin at 135# and add 5# per
minute until failure
A. 195....this was more of a heavy single than a max. worked up, if i missed a lift I would drop weight, fix technique then go up, worked well. Stuck 195, wanted to finish on solid note.
B. 180 completing 2 reps. It was tough to lift and change weights, but whatever. Really happy with this. Was able to hang on to bar for all reps except 180. No misses.
A. Build to a max snatch
B. "hang squat snatch triple" gauntlet; begin at 135# and add 5# per
minute until failure
A. 195....this was more of a heavy single than a max. worked up, if i missed a lift I would drop weight, fix technique then go up, worked well. Stuck 195, wanted to finish on solid note.
B. 180 completing 2 reps. It was tough to lift and change weights, but whatever. Really happy with this. Was able to hang on to bar for all reps except 180. No misses.
02/09/2013 - AMRAP
My upper back/lats are ridiculously sore from Thursday. I mean I can barely pick my arms above my head.
A. Build to a max snatch
+
20 min amrap:
Row 1k
100m farmers walk 2 pood/hand
10 wall walks
Going to do snatch tomorrow. Have to work all day, plus some events.
Tester.........2rds + row + 75m farmers walk. Tough. Rows were 3:35,3:45ish, 3:45ish. Felt good on the rower. Should have fought more on farmers walk. I broke in half 1st and 2nd round. Kept moving on the wall walks. Those were tough.
A. Build to a max snatch
+
20 min amrap:
Row 1k
100m farmers walk 2 pood/hand
10 wall walks
Going to do snatch tomorrow. Have to work all day, plus some events.
Tester.........2rds + row + 75m farmers walk. Tough. Rows were 3:35,3:45ish, 3:45ish. Felt good on the rower. Should have fought more on farmers walk. I broke in half 1st and 2nd round. Kept moving on the wall walks. Those were tough.
02/07/2013 - CHIPPER
for time:
100 thrusters - 75#
75 CTB chin ups
50 cals AD
25 bar muscle ups
23:05.....geeze. Ok. Thrusters done in 5ish minutes. Then I lost track of time. Did CTB in sets of 7. Cals on AD took 3:25. MUs I did 4,3,3,3.....then I can't remember. I failed 3-reps throughout though.
100 thrusters - 75#
75 CTB chin ups
50 cals AD
25 bar muscle ups
23:05.....geeze. Ok. Thrusters done in 5ish minutes. Then I lost track of time. Did CTB in sets of 7. Cals on AD took 3:25. MUs I did 4,3,3,3.....then I can't remember. I failed 3-reps throughout though.
02/06/2013 - EMOM & Clean/K2E tester
A. TnG power snatch; 3 reps on the min for 10 min @65% 1rm
+
On the min for 24 min:
Odd- 7 tng power snatch 95#
Even- 7 toes to bar
A. 145#....felt good, solid on all reps. Was working back and forth with hook grip and no hook grip.
24min EMOM...did 100# on snatch just because. All felt good. Worked on speed for these. Also speed on T2B, used a fat pull up bar.
for time:
PC - 185# x 15
21 K2E
PC - 165# x 15
21 K2E
PC - 145# x 15
+
On the min for 24 min:
Odd- 7 tng power snatch 95#
Even- 7 toes to bar
A. 145#....felt good, solid on all reps. Was working back and forth with hook grip and no hook grip.
24min EMOM...did 100# on snatch just because. All felt good. Worked on speed for these. Also speed on T2B, used a fat pull up bar.
for time:
PC - 185# x 15
21 K2E
PC - 165# x 15
21 K2E
PC - 145# x 15
02/05/2013 - OHS and Interval
A. OHS 3, 3, 3; rest 2 min
B. Hang squat clean 2, 2, 2; rest 2 min
+
5 sets:
amrap squat snatch in 1 min - 155#
amrap burpees in 1 min
amrap DU's in 1 min
rest 2 min
A. 215,235,255(2)....felt good. Made sure I went down super deep and maybe 1/2 second pause. Failed last rep due to wrist. Happy with weight considering havent done in 2-3 months or so.
B. Didn't have time, will do next Tuesday with all the clean metcon
Results were:
snatch - 7,6,6*,6,6*
burpee - 22,20,16,18,18
DU - 85,78,74,81,91
After the 1st set I realized I would recover very well in the 2 minutes. So I tried to push the burpees and DUs more. I failed a rep in snatch on sets 3 and 5, so would have gotten 7 reps in those minutes. Happy with this session, engine feels strong for this kind of work.
B. Hang squat clean 2, 2, 2; rest 2 min
+
5 sets:
amrap squat snatch in 1 min - 155#
amrap burpees in 1 min
amrap DU's in 1 min
rest 2 min
A. 215,235,255(2)....felt good. Made sure I went down super deep and maybe 1/2 second pause. Failed last rep due to wrist. Happy with weight considering havent done in 2-3 months or so.
B. Didn't have time, will do next Tuesday with all the clean metcon
Results were:
snatch - 7,6,6*,6,6*
burpee - 22,20,16,18,18
DU - 85,78,74,81,91
After the 1st set I realized I would recover very well in the 2 minutes. So I tried to push the burpees and DUs more. I failed a rep in snatch on sets 3 and 5, so would have gotten 7 reps in those minutes. Happy with this session, engine feels strong for this kind of work.
02/02/2013 - C&J + GRACE
AM
Run 30 min easy out of bed
Still cold. Really comfortable running.
PM
A. Clean and jerk gauntlet - start @185# and perform 2 reps on the 90
seconds. At the top of each 90 seconds interval you must perform 5
burpee box jumps 20"
+
"Grace"
A. failed 245 on 2nd.....Moving fine, breathing was pretty good. Then, rubbing matting was not flush, I trip on the rubber mat, almost a disaster.
Grace - 2:06....1st time I've done in 2 1/2 years. Was WAAAAAAYYY in uncharted territory. All cleans were in palm of hand and landing on shoulder. I'm happy with time, but I think I could hit a 1:40 tomorrow.
Run 30 min easy out of bed
Still cold. Really comfortable running.
PM
A. Clean and jerk gauntlet - start @185# and perform 2 reps on the 90
seconds. At the top of each 90 seconds interval you must perform 5
burpee box jumps 20"
+
"Grace"
A. failed 245 on 2nd.....Moving fine, breathing was pretty good. Then, rubbing matting was not flush, I trip on the rubber mat, almost a disaster.
Grace - 2:06....1st time I've done in 2 1/2 years. Was WAAAAAAYYY in uncharted territory. All cleans were in palm of hand and landing on shoulder. I'm happy with time, but I think I could hit a 1:40 tomorrow.
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