jan 31, 2012

Strength:
Find heavy Snatch....235# pretty upset I failed 255# x4 then threw in the towel.

Find heavy Snatch Balance: ended up with 285# which is a 10-15 lb pr for me some i'm pretty stoked about that. Especially after all the core work i've been doing.

Progression work:
3x20 chest 2 bar pull ups
rest 3 minutes.. I felt like each round I could have done 30 but i'm going to stick to the progression.

Tabata row for Calories: 59 calories WEAK =[ I was shooting for 64+ but my first 2 rounds were really slow.  only 5 the first and 7 the second.

Metcon: Moses chose a quick one today, just a fast gut check.
3 rounds
50m sprint
10 burpees
7 power snatch 155#
-I dropped every rep except the last 2. I wish I would have linked more together because the last 2 felt the smoothest...
my score was 5:08
Moses finished at 5:40

still gotta make up my 50 hollow rocks for time with 10 lbs from yesterday then do my tabata hand stand holds.

But first I am going to cook a pound of bacon.

Saturday Jan. 28, 2012

Probably should have rested today. My muscles are pretty wrecked from the last week of training. Tabata deadlift progression is working out great, I used 10lbs heavier than the last time I did this wod and got the same amount of reps 80 @ 195#. I was much safer with my angles and made sure I wasn't getting sloppy.

Then I hit another progression of mine 3x20 unbroken ring dips
Rest:3 minutes
knocked out all 3 rounds fairly easy.
Maintained a hollow trunk the entire movement and locked out with a pause before I descended to the next rep. This will start getting rough as I cut down the rest times.

Today we worked on 2 of my weaknesses: Back ext. and Air squats

the rep scheme was 50-40-30-20-10

Nice and simple 2 movements 150 reps as fast as possible.
I hobbled off the ghd and finished right at 11:30...
this wod was nasty. My hammys are still jacked from the tabata deads... Oh well resting the rest of the day, I get to hang out with one of my friends son tonight as his parents go to a crab feed. Should be a relaxing night.

T-Rex Thursday 1-26

Great day of training.

Wod1:7 rounds.
7 hspu
60 m shuttle sprint

I finished in 6:49ish
Sluggish performance but I'm still only about 75% the hspu were way harder than they should have been. I think I'm feeling the 55 muscle ups and clean and jerks from yesterday. The sprints felt good tho. I'd
Like to think I'm the fastest I've ever been. I'm certainly not as agile as I was
At 16 but if I were to race my high school self now I feel like I'd dominate any race 400m and under. 100m for sure.

Some time in 2012 I'm going to run unattached at a track meet. Gotta talk Moses into doing it with me. It would be fun to train for. Good way to display how hard we work.

Next we maxed out our t Rex power clean. Which means we bent our arms before the first pull and maintained a bent arm until the bar was on our shoulders. For the first time maxing out this style of lift we did pretty well I think we both got 285 with bent arms. If you want to see what I'm talking about type in Donny shankle clean and jerk on YouTube. It's the coolest looking c&j out there and he's one of the best at it.

Then we did 1 power clean emom for 20 min
I only used 255# because I'm pretty sore from yesterday. Mo went 10 lbs heavier. We abandoned the t Rex grip around round 10. Both Decided we need to practice that technique more before we start incorporating it in wods.

For skill work I did 5x5 hollow body wipers which will crush anyone who does them right. Wiper>rock

Next was the team wod
We would rotate after each person finished their station.
400 box jumps was the number we had to reach before moving on.
-20m prowler push 100#+ sled
-20m farmers carry 70#kbs
-20m dolly walk on hands

We rotated every time one of us finished the dolly walk because it took the longest. We went through the cycle about 6 times before we got to 400 box jumps. Then as a group we did 400 ghd situps 2 people working at a time. Finished the entire wod just under 25 minutes. Great wod overall I was toast by the end.

Also I was very impressed with karina and Leah tonight. They are both getting dramatically better with all the extra stuff I have been putting them through getting ready for this competition. I love it they are working their butts off and don't even complain about being sore I know they can hardly walk into the gym everyday.

Great day all around.

Back at it like a crack addict 1/25/2012

Finally made it back to the gym after being sick for about three days. Thought I'd take it easy but easy was no word for today. Mind you I'm still not feeling even 77% but I was itching to move large loads long distances across broad time and modal domain if u get my drift.

Strength: work up to heavy single clean and jerk. Heaviest lift was 305. I got under 320 which would have been a pr about 7 times before throwing in the towel. I didn't have the strength to stand it up today. I did 305 3 times.

3x7 over head squat progression 190#s felt easy paused 2 seconds on last 3 reps of each set.

Metcon: 7 rounds
-7 front squats @165
-7 c2b pull ups
This wod hurt. Finished a sluggish 6:19. Moses got me by over a minute. He did this wod yesterday at excel. I did it alone in my garage without music or any kind of motivation. I jut felt good about getting that done. I did my best.

Then for the most miserable wod ever.
10-1 muscle ups
1-10 power clean and jerk 165#
I was shooting for sub ten ......

Sub 10 didn't happen in fact sub 30 didn't happen. My sickness kicked me in the ass after my set of 9 unbroken muscle ups. Finished at 31:46

Upset with the outcome but happy I didn't let myself quit. Total of 55 muscle ups and 55 clean and jerks with 165# now I rest tomorrow Is gonna be a good one!

Karina borrowed my weight vest to do a wod at home. 

Saturday Jan. 21, 2012

Got up and went to open gym, had Nick program something for me that was going to be under 8 minutes high intensity and only used push ups and abmat... this is what he came up with:

5 rounds For time:
-Reps decreasing by 10 each round 50-40-30-20-10 Sit ups
-15 "True"Push ups between Paralletts

Flew through it with only 3 hiccups: round 4 on 10th rep, then on round 5 after 5 & 10

Then went down to Anchors Away Tattoo in Lodi to get some work done on my nearly naked right arm. James, the artist who did my tattoo does great work and I am very happy with how it turned out. Sat in the chair for about 6 hours only getting about 1/3 of my arm covered, thats how much detail he put into it... James was awesome, he worked with my ideas and constructed what I wanted to a T. Unfortionatly I wont have another gap in my training due to the CrossFit Opens in 4 weeks, I will take a few rest days this week to recover, better believe after I'm well and rested I'll be attacking my weaknesses like never before. I see many hill sprints in my future.

1 step closer to becoming the ultimate machine.

1-20 Back at it.

playing blog post catch up.... Sat- Sun I was at the OC throwdown


The wods we did:


wod 1 was 1-3-5-7-9 muscle up squat clean- overhead, weights got lighter as reps got higher, started at 225,205,185,155,135, had to load and unload your own bar...


 floater wod was with 2 pood: 15-12-9 kb swing burpee over 4x4 2 min rest than repeat in reps of 12-9-6


wod 2 was 6 mins to find CrossFit total, Wod 2.5 was max height standing box jump on a 2 min clock


wod 3 was 5 ring hspu 10 ohs 105# 15 pull ups


 wod 4 75 double unders handstand walk 30 ghd sit up handstand walk 75 double under handstand walk cant remember distance i htink it was 100 ft


final wod 100# oh plate walk 700m row 50 thrusters 45# 30 box jumps games standard


My scores are somewhere Online.....


Monday Karina and I teamed up and hit :

partner WOD (in teams of 2)

5 minutes of max rep wall balls 20/14, every minute on the minute do 5 burpees

3 minute rest

5 minute AMRAP of abmat sit ups and hand release push-ups

3 minute rest

800m plate run 45/25

Very happy with our scores, we got first on the wod out of the class. It's always fun to work with her. We were pushing each other pretty hard. She absolutely killed the plate runs...

Tuesday: I hit 

5 rounds: 15 hollow rocks, 5 weighted strict pull ups with 15#

rest 1 min then 3 rounds: 15 box jumps 15 dips with 20# vest unbroken

Wednesday: Some split jerks, active rest day, warmed up then hit 245x5, 295x3, 315x4, 345 failx3, 295x2 

Nothing crazy still Wrecked from throwdown. probably could have taken the day off but I wanted to get something in...

Thursday worked up to a heavy snatch, 145,195, 205,215,225,235,245,255, failed 265x106then failed 225 about 10 times back to back.

*I dont know how many times I tried to snatch that weight but it felt like 106 failed reps...another day :)

Metcon: 10 muscle ups, 100 push press 75#, 1000m row, Bud: 8:52

Friday: Bottom to bottom Tabata Deadlifts rest with bar in hands with Marina and Sonia, they both used 115# and kicked my butt!

I used 185# and only got 53 reps in... my 4 arms were toast after round 4. 

Moses and I then hit a killer wod:

3 x 5min AMRAP 1 min rest.............

round 1 used 135, round 2: 115#, round 3: 95#

-10 lunge steps with bar on back

-5 strict c2b pull ups / strict pullups

*odd rounds did strict C2B even regular strict pull ups

Because we couldnt get enough we hit Airdyne 10min Max effort: I got 179 Calories.... Gotta improve on that.

Overall good week, getting tattooed tomorrow so I wont be posting for a few days 

1-9-2012

Strength: 5min emom back squat 345# 10 min emom 315#.
• I failed at 345# after 5 sets so I dropped the weight to 315 and finished the next 10 mins focusing on technique.

3x400m max effort sprint on 5 min clock. 5 mins to run 400
Rest until 5 mins is up and hit next run. 1:15, 1:16, 1:18
Nothing impressive for a former track athlete. But 1.it wasn't on a track. And 2. I have been doing tons of strength work so I'm a little heavy. 180# this morning.

Before Moses went to school we did some snatches from the hang

ended up with 230#

Then did technique work with Danny and he spent about 30 minutes ripping into my snatch and making me feel like an amateur.

When mo got back we did another emom with headstand push ups.

5 hspu emom for 20 min.

Basically unbroken
Done as skill work.

1/3/2012

32 of my 9:30 am soldiers!

Today's workout(s) kicked my butt. Get right into it then go over my plans/goals for the new year

Strength: Build up to a max in both Snatch and C&J

Snatch: 245# didnt have much pasiencia hoy. (I'm SLOWLY learning spanish)called it at 245# because it felt good and I wanted to PR my c&j

Clean and Jerk:315#'s and made it look easy, very happy with this.. this was my year end goal and I nailed it. Could have easily added 10-15# and stuck that one too, but i wanted to start the next workout.

Gymnastics work: 2 rounds: Max strict muscle ups, max kipping muscle ups
round1: 7,9
round 2: 4,4 (I should have went for more on this but I pussed out.)

Metcon:
21-15-9
-power snatch 95#
-chest to bar pull ups
Score: 5:18
Not so happy with my score on this, I feel like I rested way too much during the second round. I broke the 15's up 3 times on the snatches and once on the pull ups. the 9's on the pull ups my arms were giving out. so i ended at 5/2/2 rough wod

Metcon 2:
2 rounds-1200m run, rest 3-4 min, 1k row, rest 4 min
-my rounds were so pathetic i'm not even going to write it down.

Starting A new program this Thursday. Very pleased with the results I saw on my month of December program. I will restart this program when the crossfit "season" is over.

The new program is heavily met-con bias with 2 strength days mixed in rather than the 4.

Moday:
Strength: Sticking with my heavy backsquats, I am digging what the month of the backsquat 3x5 progression has done for me so i'm sticking with it.

Sticking to couplets and triplets this month
Metcon 1: sub 10 min, med weight, technical movement mixed with a high intensity
Metcon 2: sub 20 min, with long runs and high work load

Tuesday: cutting out the Olympic lifting :(

Adding :3x400m runs, starting with 4 mins rest between each effort and subtracting 15 seconds off the rest time each week.

Also adding: 30-20-10
-wall balls
-double unders
will be at max effort

Random wod at high intensity


Wednesday: Rest/mobility/low intensity day

Thursday: 2 rounds Row 1,000m rest 4 min
(subtracting 15 seconds off rest time each week.)

Friday:
Strength:Tabata dead lift starting with 205# adding 10# each week.
Met-con 1: for time-
-100 double unders
-21 chest to bar pull ups
75 double unders
-15 chest to bar pull ups
50 double unders
-9 chest to bar pull ups
* every break in double unders or drop off bar= #wall climbs before time stops.

Metcon 2: undecided until day of, high volume, high work load

Metcon 3: ???

Sat/Sun: off or skill working on efficiency of movement.

This subject to change in the next month after O.C. Throwdown.

1-2-2012

Last weeks 3x5 @ 330# was sloppy so I dropped this weeks down to 315# and did a 3x6
This is actually a personal best for me, pretty excited about that.

Metcon:
10 min AMRAP:
-30 double unders
-15 Ground to overhead

This is where I got pissed... Last year around this time I got 7 rounds on this wod after doing it 3 times prior. 1 year later I got exactly the same score, only this time I didnt miss any double unders....
Which means I need a little work on my engine and i do better when some 1 is counting my rounds for me ... the 3x6 crushed my back more than it should have, I felt it after the second round. I wasn't there mentally. No excuses tho I know I'll crush the other open wods from last year. This one needs a re-due.

1-1-2012: Great times with great people

 My homie Bryan Kastl

A new year. 2012 is going to be fun, I finished off 2011 with a trip to Hercules CrossFit, there Moses and I hung out with 2 of our friends and CF affiliate owners Bryan and Lesha Kastl. We shared a bunch of laughs, training strategys, coaching cues, learned some new tricks, played with their crossfit toys, after our workout they gave us a little body work... What I mean by a little body work is Bryan(massage therapist for 20+ years) dug his elbow into the meat of my back, held it there until I relaxed then moved it a 1/4 inch to the side and did it again and so on. This was my first ever experience with a Deep tissue massage... The kind of relaxation after a deep tissue massages is no joke, I literally felt high by the time he finished, I'm thinking it flushed out some THC hiding out in my fascia. If you get a chance to visit this box don't pass it up, CF Hercules is badass.

Wod 1: 10-9-8-7-6-5-4-3-2-1
-KB Snatch 2 pood
-Pull up (strict)

Wod 2: 4 rounds
-8 power snatch 135#
-10 c2b pull ups (butterfly)
-200m trail run

Trail was sick! Next time I go back I'll do another workout with it.

-Bud- 9:56
-Moses - 10:24