Chain gang!!! Monday-Tuesday

Monday
Started off working up to a heavy OHS but decided when we loaded 225# on the bar that I wanted to do a 10 rep with that and call that strength session quits.

Metcon was good, we did the mainsite wod for monday but subbed the pull ups for hand stand push ups
3 rounds
-300m row
-20 wall ball shots
-10 hand stand push ups

shoulders were pretty wrecked from the 10 rep over head squat but still managed to do well on this workout...My score was 7:57 I was mad I actually had to break every set of HSPU around the middle of the set. Not sure if it was because my shoulders were smoked or if it's because I put on weight the last couple months... usually strict HSPU's are butter up to 15 reps...

Next I did a wod with the class.
2-2-2-2-2 Front squat

225,245,275,315,325 were my heaviest completed doubles

I went for heavier weight but my wrists gave in before I could stand up with the second rep.

Good news is I'm feeling strong, Front squatting 325 has never felt so smooth.

Next I did a good wod that I new would test my heart before I ever started, when I workout alone I feel I need to push myself that much harder just to keep moving. It's so easy to take a couple extra breaks when there is no competition.
Wod:

50 abmat sit-ups

30 cycles of:

-1 hang power clean, 95lbs

-1 lunge step right

-1 lunge step left

-1 push press

50 abmat sit-ups

*If bar is dropped or set down before 30 cycles are complete, then the athlete must immediately do 20 lateral hops over the barbell before continuing with the cycle

had to set the bar down twice and do Lateral hops. As bad as I didn't want to set it down after 13 of those stupid push press my were shoulders screaming and I gave in. Same thing happened again at rep 21..

my score was just under 10 minutes 9:56 I think

After that I did 5 sets of 10 lunge steps

(135,155,185,205,225) All 5 sets felt good.

Tuesday

2 sets of 3 dead lifts at 415# would have done 3 more sets but I had a class to teach and I gotta get my money!

After the class Moses and I devised a WOD called "Rabbit" we decided on a lap around the building roughly 300m the runs were ment to be all out effort I would give him a 10 second lead and he would try his best to not get caught. I let him know before we started that If I caught him he would never hear the end of it. When we got back in the building we had to immediately do a 10m hand stand walk. I made up about 70 meters on him every round but was not able to catch him on the runs. The first round I came within foot steps.

2 of the 3 rounds I finished my hand stand walk just under 1 minute

After that wod I did a couple squats with chains just to see how it felt (COOL)

Then I went home. Pumped up about getting chains in the gym, My new goal is to get my 5 rep back squat to 400#'s by this time next year...Never done it once but I think training with chains and Moses I can do it.

2-24/25/26-2012

Friday I did an "Open Wod 12.1" trial run.
7 min AMRAP of Burpees.
I ended up with 134 burpees,

Saturday:

 I couldn't decide what workout I should do but I know I wanted it to be good and quick so I did "Fran"

21-15-9
Thrusters 95#
Pullups

I beat my personal best time of 2:46 by 12 seconds but I'm not impressed with my performance. My goal for the end of the year is a sub 2:20 Fran, I know I can get in the low 2:20's.  Went unbroken on both movements but my first round of thrusters were slow. Next time I will go all out and crush this PR.
My score on Friday 2:34....


Sunday:
Feeling sore and beat up from "fran"
I did the 7 min AMRAP of burpees again
My score this time was 139 reps. I was "No repped" twice because I only touched with one hand to the banner placed 6 inches above my reach. I dont know why one hand was an inch lower than the other but rules are rules and i'm glad I was no repped for not doing it right. Maybe If I didnt have the 2 margaritas, beers, ice cream cake and chocolate the night before I might have been in the 150s or maybe not..... i'll never know.



So overall in the 1,925 athletes who competed in my region/division I am sitting in 6th place.
I feel good knowing I could have been 3rd if I would have had those no reps back. Another thing I feel good about is who I'm sharing the top 10 with....They haven't all posted their numbers but from what it looks like they are all little dudes with with crazy motors. I am the heaviest I have ever been right now and I held my own in a work capacity wod. BRING OUT THE HEAVY BARBELLS!

Proud of all 58 of my training partners for putting in the work this past week, 4 more weeks to crush! LETS DO THIS!

2/22/12

Back to the serious grind of training for the games, my diet is back on point and my mind is clear. It was nice having over a week off my hardcore dieting. But enough is enough 1 full day of eating about 90% paleo (gotta have my milk) and i'm already starting to feel better. Over the weekend I consumed more beer than any "athlete" should and came to the realization yesterday during a "hero wod" that if i'm going to perform to the best of my ability day in and day out im going to need some more discipline.

Monday:
 "Wood"
5 rounds:
-400m run
-10 burpee box jumps 24"
-10 sumo dead lift high pulls 95#
-10 thrusters 95#
-Rest 1 minute
Score: 21:40 rx'd
I was shooting for sub 20, in hind site I wish I had someone pushing me. Still a good WOD but could have used a little extra competition to maybe knock off a minute.

Tuesday:
5 sets of 3 dead lifts @ 405# felt easy.

metcon #1:
10-1 DB power clean and push press 50#
20 double unders
score: 8:06

rested about 10 minutes then 

strength#2:
built up to a heavy Over head squat
95x5,145x5,195x2,245x1, 295failed twice. posterior was more fatigued from the DL's than I thought it would be.

Then I picked a wod from Johnny Medina III's blog, Johnny is a savage crossfitter and always programs creative workouts. The one that got my attention today was:

Metcon#2
Row for calories: 25c,3 muscle ups,20c,3 muscle ups, 15c, 3 muscle ups, 10 c, 3 muscle ups, 5c, 3 muscle ups. went unbroken and strict on first 3 rounds of muscle ups but had to kip the final 2 sets because strict would have taken way too long and I figured this wod was supposed to be at around 90% pace.

My score was 6:50, aside from my nutts getting pinched every stroke i'm starting to feel better on the rower. I was pretty consistently getting 1 Cal per stroke which is good for me because i have always struggeled with my rowing.

Strength #3

Build up to a heavy Power snatch
95,145,195,215,235,235
Not impressive by any means but felt good after doing all the heavy deadlifts and overhead squat work knowing I can still whip 235# overhead without much of a problem. Pulled on the bar like I was ripping off the head of a lion.


Metcon #3

Clean & jerk ladder with 145#
10 rounds + 4 clean and jerks

A good burner to finish off a hard day. I will probably start doing more ladders like this in prep for the regional. Going into the high reps it forces you to be efficient and thats what I need.

M-WOD:
Roll out, stretch for 20 minutes.

2-8-2012

Posting on a rest day. I have been feeling pretty wrecked lately but still hitting the weights just as hard. I hit a 3 rep power snatch @215# yesterday and over the weekend I did an oly meet and qualified for nationals in a weight class above my natural class (patting myself on the back).

My team!

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