Thursday, May 10, 2012

5/10/12 Training

I'm back now that Regionals are over.  I might do a reflections on Regionals post later, but not now.  I'm still bent that only one thing that was completely out of my control kept me from going to CA.  And it wasn't my injury, I fought right through that crap.  Frustrating....  Anyway, dealing with a lat/tricep/connector strain from last week which is now healed, and this week have been dealing with a mid back injury.  Can't win for losing.  Going to give it a go today, making up with a "combo" workout from the last two days.  I'll be honest, it's hard getting back in the gym and realizing your training for something that's a year away and not for the Games.  It'll pass...

Anyway:

BB Gymnastics
5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
Strength
1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.
1b) 4X400m Sprint – rest 60 sec.
Conditioning
3 rounds for time:
5 Snatch Balances 135#
20 Wall Balls 20#
30 Double-Unders
20 T2B
30 Double-Unders
RESULTS
1.

2a.

2b.

3.

Wednesday, April 25, 2012

4/21-4/26 Training

Nothing much to report this week.  I have just been doing some last minute skill work (kipping HSPU, pistols, rowing, db/kb snatch, etc), no super strenuous conditioning or lifting.  I'm also resting a pulled tricep, trying to make sure this thing won't bother me too much this weekend.  I've always wondered what it would be like to do a competition without having to deal with some sort of injury...  You know, like guys who's only sports career was high school baseball or track and not 14 years of hard impacts playing as a lineman... *cough* Froning *cough* Bailey *cough* .  But I digress...  Leaving for San Antonio tomorrow at 9am!  Getting excited and nervous!!

Almost forgot to mention that I spent Saturday morning doing Regional WOD #6 and then working with Coach Mike Burgener at Crossfit White Rock!!  Was a blast and I learned a ton. He gave me a good amount of things to work on as well to fix some catch issues.  I've got no problem getting weights overhead, it's just the catch that's stopping me.  This will be corrected :).

Wednesday, April 18, 2012

4/18/12 Training

BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
Strength
3a) 3 X ME Bench Press @ 75% – rest 60 sec.
3b) 3 X ME Strict C2B Pullups – rest 60 sec.
Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.
4) Conditioning
25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb
For time.

Extra 120418

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.5)
5) Group 1 Conditioning
Email Rudy@OutlawCrossFit.com for your WOD. No, this is not a joke.

RESULTS
1. 200#, no misses

2. 245#.  Screwed up and did 2x per minute.  5 misses.

3a. skipped
3b. 12, 9, 9 with a 20# vest


4. 11:28

5. 230 (Easy 300 if fresh)

     Can't tell you the workout (?).  Stopped halfway through last round, shoulder issues

Tuesday, April 17, 2012

4/17/12 Training

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Strength
2) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.

3) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

Conditioning
4) 3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155#

RESULTS
1. 215#
     Not bad at all
2. Stopped @ 425#
     Hammies and glutes still sore from Saturday, kept pushing to quads and up on toes, so stopped
3. 14,11,10

4. 9:32
     I hate pistols, still coming up on my toes, really need to work that flexibility

Monday, April 16, 2012

4/16/12 Training

Less than 2 weeks away!

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Conditioning
2) For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m
Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.
Midline
3a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec.
3b) 3X15 Strict T2B – rest 45 sec.

RESULTS
1. 80kg
     This actually kinda sucked!  Shoulder not very happy, I gotta get this thing healed!

2. Runs: 1:05, 1:09, 1:09
    Rows: 1:27, 1:30, 1:32 (whew!)
     My legs were on fire the whole time.  I've got some serious DOMS in my hammies from Saturday.

3a. 24kg KB.
     Slow and controlled, my shoulders were wobbly.

3b. check

Saturday, April 14, 2012

4/14/12 Training

Thanks to the guys at Crossfit Deep Ellum for having us today.  And thank you to the SMU crew team coaches for giving us some tips on rowing.  Learned alot!

BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
Notes: Take no more than 5 heavy attempts.
2) 15 minutes to establish a 1RM Clean & Jerk.
Notes: Take no more than 5 heavy attempts.
Strength
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
Conditioning
21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

Extra 120414:


Group 1 Conditioning
3 rounds for time of:
50 Perfectly Vertical KBS 24/16kg
30 T2B
15 HSPU

RESULTS
1. Got 245 no problem.  265 didn't feel good on shoulder so I stopped.
2. Got 315 pretty easy.  325 was a push jerk and press out.  Didn't want to drop hips.  Oh well, day 3 woes.

3. 315#
     Used the weight in high bar position.  Got all 20, need to go heavier next time for sure.  Thanks to Jason for telling me how many I had left when I lost count, hahaha.

4. 4:45
     NOT happy with this.  at all.  Just died today, up on toes the whole time and legs locked up.  'nuf said.


5. 17:54.
     I was ok with this.  T2B felt pretty good.  It's all about grip.  Started slipping a lot at the end, chalk chalk chalk!!  HSPU felt really good today, borderline easy.  Must be those double deficit ones from last week!

Friday, April 13, 2012

4/13/12 Training

Run 800m
30 Muscle-Ups
Run 800m
For time.

RESULTS
1) 11:31
     Short workout today.  Wondering what kind of craziness will happen tomorrow. Had 4 misses.  Learned if you have to jump to get to the rings, you better make the most of it.  Jumping for singles gets tedious.

Thursday, April 12, 2012

4/11/12 Training

BB Gymnastics
1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.

Conditioning (pain threshold training)

4) 5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95#
15 Burpees
-Rest 3 minutes.
Notes: This entire WOD should be performed with a 20/10# vest.
Strength (time permitting)
5a) 3XME Bench Press @ 70% – rest 45 sec.
5b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Extra 120411:

Group 1 Conditioning
6) 3 rounds for time of:
7 Stones to Shoulder @ 150# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″

RESULTS
1. 215#, cinch
2. 265#, easy
3. skipped due to time

4. Intervals: 2:10, 2:15, 2:40, 2:50, 3:25
Total Time w/ rest: 25:20
Total Working Time: 13:20
     That 20# vest made this thing brutal, wanted to puke on the last round, haha.

5a & 5b. skipped due to time (dinner date with some dear friends)

6. Time: ~ 6 minutes
Used a folded up 120# sandbag instead of stone, mimicked stone technique (pull to knees, sit and support, and then shoulder).  Could NOT get the C2B's going at all.  Weird.  Oh well.

Tuesday, April 10, 2012

4/10/12 Training

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.

Conditioning
4a) For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135#
Ring Dips

*Rest 2 minutes.

4b) For time:
12 Rope Climbs 15′
50 GHD Situps
Row 1K

Extra 120410:

GROUP 1 Conditioning
5) 15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups

Results
1. 195#, 205#, 205#, 215#, 215#
2. 235#, 235#, 235#, 255#, 255#
3. 365#, 385#, 405#

4a. 4:20
     Happy with this.


4b. 12:40
     The GHD were modified off a box, much worse than in a GHD since your anchor is moving around...  Getting better at rope climbs, but still have work to do.


5. Modified to a 200m sandbag run for the swim (no pool available today).  Did 5 rounds in ~ 11 minutes, then stopped and stretched.

4/9/12 Training

Big thanks to John Simon at Velocity Sports Performance for letting me come train today.


BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Strength
4a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
4b) 7X3 Thruster @ 70%

Skill/Strength
5) 15 minutes Stone Shouldering practice.

Midline
6) 5 minute AMRAP of:
Alternating TGU @ 24/16kg

RESULTS
1. 2x1 @ 100kg (220), 1x 105kg (231), 1x 110kg (242)

2. 2x1 @ 120kg (264), 1x 127.5kg (280.5), 1x 135kg (297)

3. 355lb for each set

4a. 100 lb for each set
4b. 100kg (220) for each set

5. Worked form with 140 and 175 lb stones.  Practiced shouldering with 210 and 245 lb stones.  245 lb stone was easy.  Ready for more!!

6.  skipped due to time, did shoulder iso work at home

4/7/12 Training

Trained with Jason Hoggan and some guys on the CF Deep Ellum Team today!  Had a blast and was good to train with people I'll be competing with in a few weeks.  We'll do it again next Saturday hopefully!


BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

Conditioning (3 parts)
1) 7 minute AMRAP of:
10 Burpees
15 Push Press 95#
20 Pullups
*Rest exactly 3 minutes.

2) 5 minutes to establish a 5rm T&G Deadlift.
*Rest 10 minutes.

3) Run 1 mile for time.

Extra 120407:

Group 1 Conditioning
For time:
9 Hang Squat Snatches @ 135#
50 Double-Unders
7 Hang Squat Snatches @ 135#
50 Double-Unders
5 Hang Squat Snatches @ 135#
50 Double-Unders

RESULTS

1. 3x 165 lb, 2x 190 lb, 1x 202.5 lb, 1x 215 lb, 1x 230 lb, 1x 245 lb, 1x 255 lb, 2x 230 lb

2. 3x 200 lb, 2x 230 lb, 1x 247.5 lb, 1x 265 lb, 1x 280 lb, 1x 300 lb, 1x 315 lb, 2x 280 lb

3a. 4 Rounds even
     Felt pretty good on this.

3b. 415 lb. easy.
     Ran out of time, and should have started higher.  This wasn't hard enough.


3c.  DNF.
     I cramped up hard around the 800m mark, splitting side stitch.

4. 4:27.
     This was a gut check.  We didn't rest much after the mile and I felt this one.  Also wasn't drinking/eating enough between and it showed.  Kept slowing down to avoid locking up on double unders.  Probably 3:00 min easy fresh.

Friday, April 6, 2012

4/6/12 Training


BB Gymnastics
1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec.

Strength
4) 1X20 Back Squat UB

Conditioning
5) For time:
50′ Prowler Push (high handles) 165#
15 OHS 135#
15 HSPU
50′ Prowler Push (low handle) 165#
12 OHS 135#
12 HSPU
50′ Prowler Push (high handles) 165#
9 OHS 135#
9 HSPU
50′ Prowler Push (low handle) 165#

HSPU are done with TWO 45 lb plates stacked on each side with an ab-mat between.

RESULTS
1. 1x2 @ 92.5kg (202.5), 1x2 @ 98kg (215), 3x1 @  105kg (231)
2. 1x2 @ 112.5kg (247.5), 1x2 @ 120kg (264), 3x1 @ 127.5kg (280.5)

3. Skipped to rest shoulder and lack of time

4. Not enough time today, skipped


5. Conditioning - 11:30.
     The only really tough thing about it this was the HSPU.  That extra height makes a huge difference.  Spent most of my time there.  First set was 10, then it was all downhill from there, haha.

Thursday, April 5, 2012

4/5/12 Training

BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.

Conditioning
3) 5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.

Strength
4a) 3X15 GH Raise – rest 45 sec.
4b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Extra 120404:
Group 1 Conditioning
5) 8 minute AMRAP of:
3 Rope Climbs 15′
5 Power Cleans 175/115#
15 HR Pushups
30 Double-Unders

RESULTS
1. 120kg (264), 125kg (275), 130kg (286), 135kg (297), *fail* 142.5kg (313.5)
     Had the last one, just didn't get under it well.
2a.Used 405 lb for all
2b. 330, 330, 330, 340 lb

3.Conditioning - 16:42 (Working sets: 1'40, 1'40, 1'45, 1'54, 1'43)
     Felt really good on this.  Was able to butterfly all 20 until last two sets.  Did 10-10 on #4 and 10-5-5 on #5.

4a & 4b. Just did some core work, no GH machine available

5. Group 1 Conditioning - 3 Rounds
     This was eye opening.  I wanted 4 rounds.... I need to work on rope climbs BAD.  I'll have them down pat by Regionals for sure.

Tuesday, April 3, 2012

4/3/12 Training

BB Gymnastics

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
Conditioning
For time:
30 Box Jumps 30″
20 Deadlifts 315#
30 T2B
20 DB Push Press 50#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25 (DB)
20 Burpee Box Jumps 30″

Extra 120403:
GROUP 1 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

RESULTS
1. 85kg (187), 92.5kg (203.5), 97.5kg (214.5), 100kg (220) for the rest
2. 105kg (231), 112.5kg (247.5), 120kg (264), 125kg (275) for the rest

3. Conditioning - 11:28.
     This was ROUGH.  I suck at pistols.  They took me almost 3:30. Used a 20lb medball for pistols and 2x 2-pood KBs for DB PP.

4. "Helen" - 7:27.
     Only 20 min rest between, not my best, actually 0:30 off my PR, but being right after that chipper, I'm OK with it.