A: Fat Bar Deadlift - 6-4-2, rest 3 mins b/t each
B1: 3 Tough Power Cleans (over 185#) no rest
B2: 5 Challenging Box Jumps, no rest
B3: 12 KBS - 2pood, rest 3 mins x 4
C: Back Ext x 20, rest 1 min x 3
A: I probably screwed this up.. I used a clean grip and this was probably the hardest thing I've done in a while.. used 185 for all the sets.. Couldn't hold on for 6 reps unbroken, had to re-grip at the bottom of each rep.
B1: 195
B2: 42"
B3: 70#
C: Unbroken
November 21, 2011
November 19, 2011
Saturday
A: Weighted Prone Chin Up @ 21X0, 3-5, rest 2:30 x 5
B: Pendlay Rows @ 32X2, 5-7, rest 3 min x 4
+
M.A.P. Training on Airdyne
:30 @ 85% Sustainable Pace
:30 @ 50%
x 25 - rest 1 min off Bike Every 5 sets
Results
A: 40# x 4reps x 2sets, 45# x 3reps x 3 sets
B: All sets 5 reps @ 155#
+
MAP Training.. I measured RPM's on my efforts:
85% - 72-76rpms
50% - 45-50rpms
Chili CookOff tonight.. Should be coming home with the Trophy, rest day tomorrow and then my parents are in town for a while.. should be a nice, stressful few weeks :)
B: Pendlay Rows @ 32X2, 5-7, rest 3 min x 4
+
M.A.P. Training on Airdyne
:30 @ 85% Sustainable Pace
:30 @ 50%
x 25 - rest 1 min off Bike Every 5 sets
Results
A: 40# x 4reps x 2sets, 45# x 3reps x 3 sets
B: All sets 5 reps @ 155#
+
MAP Training.. I measured RPM's on my efforts:
85% - 72-76rpms
50% - 45-50rpms
Chili CookOff tonight.. Should be coming home with the Trophy, rest day tomorrow and then my parents are in town for a while.. should be a nice, stressful few weeks :)
November 18, 2011
Friday Training
Warm Up:
Goblet Squat - Bottom Position Holds
Back Ext - Slightly Above Parallel to Floor, Focus on Posture and Thoracic Ext.
A: 3 Rounds of the Burgener Warm-up with Empty Bar
B: Behind the Neck Snatch Grip Push Jerk x 1 + OHS x 1, rest 2 min x 8
*work to a heavy but clean load
C: 3 Position Power Snatch (Thigh, Knee, Floor) x 3 Increase Load each set.
A: Complete
B: 135/155/165/175/185/190/195/200F/200 PR
C: 95/115/135
Haven't done any over head squatting since last year so this was an awesome feeling to hit a lifetime PR in this movement. Limiting factors here - posture and shoulder stability. Always ways to get stronger and I look forward to breaking this PR many more time down the road!
Snatch complex wasn't great.. still jumping forward here.. really need to spend some time on form with these O-Lifts. I'm going to start to dedicate one maybe two days a week to Tech Work on each lift.
Here is a video of one of my OHS working sets - 185# - http://youtu.be/k7YII2fNWQA
Here is the video of my 3 position Snatch complex - 115# - http://youtu.be/_t0y-bbLa7A
Goblet Squat - Bottom Position Holds
Back Ext - Slightly Above Parallel to Floor, Focus on Posture and Thoracic Ext.
A: 3 Rounds of the Burgener Warm-up with Empty Bar
B: Behind the Neck Snatch Grip Push Jerk x 1 + OHS x 1, rest 2 min x 8
*work to a heavy but clean load
C: 3 Position Power Snatch (Thigh, Knee, Floor) x 3 Increase Load each set.
A: Complete
B: 135/155/165/175/185/190/195/200F/200 PR
C: 95/115/135
Haven't done any over head squatting since last year so this was an awesome feeling to hit a lifetime PR in this movement. Limiting factors here - posture and shoulder stability. Always ways to get stronger and I look forward to breaking this PR many more time down the road!
Snatch complex wasn't great.. still jumping forward here.. really need to spend some time on form with these O-Lifts. I'm going to start to dedicate one maybe two days a week to Tech Work on each lift.
Here is a video of one of my OHS working sets - 185# - http://youtu.be/k7YII2fNWQA
Here is the video of my 3 position Snatch complex - 115# - http://youtu.be/_t0y-bbLa7A
November 17, 2011
The Pursuit of Happiness
Been thinking a lot recently about certain Lifestyle Factors and the role they play in Fitness Goals and Overall Health. Things like Social Events, Friends, Food and Sleep Quality. I think I finally had a breakthrough..
For the past few years I've been sort of stuck in a hole. I've done so much research about food, training, sleep, etc that I have actually hurt my chances of making any gains - Paralysis by Analysis.. In fact, I've seen myself go backwards with every new thing I learned.. I over analyzed everything to the point where I couldn't do or eat anything without thinking about how it would get in the way of my training goals.. So I would go weeks without having any rewarding food, months without going out to a party or having a few drinks with friends, and thinking up new excuses not to go out to dinner with friends or clients.. And when I wasn't doing those social things I actually got depressed and ended up spiralling out of control into multiple pints of ice cream and almond butter until I was sick in the stomach, the whole time feeling horrible because I was throwing away all my hard work. This just turned into a nasty cycle that would repeat its self for a few years. I would go a month or so on track but I had to stay busy with work. If I had any down time it was like I had two devils on each shoulder whispering in my ear to head to the nearest grocery store and go crazy.
It wasn't until recently I figured out I need to stop thinking!! When I looked back at my first few months in Crossfit, I really just had the basic info on food and training, did the work, had fun on the side and got the results.. So with that in mind I've stopped weighing and measuring my food and now I'm only focusing on food quality and that is it! I'm making an effort to be more social and go out more and meet new people, try new things and not thinking about how this might negatively effect my workouts. I'm happier now than I've been in years and I think people who are around me and know me can see the difference and even hear the difference in my voice and attitude..
YOU HAVE TO BE BALANCED.. just to sum this post up, I've found that Balance is my key. Instead of having a certain fitness goal, my goal is to be more balanced in Life not worrying about my Deadlift numbers or how many calories I'm eating today. I need to party more, have fun outside of the gym, train hard, eat smart, and get some rest. In doing so, I have seen great changes in myself just in these past few days - body comp is getting better, I have a great relationship with my food, and I just feel Happy with my Life. Like I finally filled in the missing puzzle piece I needed to complete the picture. Its great to have all the information I have, its another thing entirely to use it wisely and apply just the right amounts of everything to my daily routine.
For the past few years I've been sort of stuck in a hole. I've done so much research about food, training, sleep, etc that I have actually hurt my chances of making any gains - Paralysis by Analysis.. In fact, I've seen myself go backwards with every new thing I learned.. I over analyzed everything to the point where I couldn't do or eat anything without thinking about how it would get in the way of my training goals.. So I would go weeks without having any rewarding food, months without going out to a party or having a few drinks with friends, and thinking up new excuses not to go out to dinner with friends or clients.. And when I wasn't doing those social things I actually got depressed and ended up spiralling out of control into multiple pints of ice cream and almond butter until I was sick in the stomach, the whole time feeling horrible because I was throwing away all my hard work. This just turned into a nasty cycle that would repeat its self for a few years. I would go a month or so on track but I had to stay busy with work. If I had any down time it was like I had two devils on each shoulder whispering in my ear to head to the nearest grocery store and go crazy.
It wasn't until recently I figured out I need to stop thinking!! When I looked back at my first few months in Crossfit, I really just had the basic info on food and training, did the work, had fun on the side and got the results.. So with that in mind I've stopped weighing and measuring my food and now I'm only focusing on food quality and that is it! I'm making an effort to be more social and go out more and meet new people, try new things and not thinking about how this might negatively effect my workouts. I'm happier now than I've been in years and I think people who are around me and know me can see the difference and even hear the difference in my voice and attitude..
YOU HAVE TO BE BALANCED.. just to sum this post up, I've found that Balance is my key. Instead of having a certain fitness goal, my goal is to be more balanced in Life not worrying about my Deadlift numbers or how many calories I'm eating today. I need to party more, have fun outside of the gym, train hard, eat smart, and get some rest. In doing so, I have seen great changes in myself just in these past few days - body comp is getting better, I have a great relationship with my food, and I just feel Happy with my Life. Like I finally filled in the missing puzzle piece I needed to complete the picture. Its great to have all the information I have, its another thing entirely to use it wisely and apply just the right amounts of everything to my daily routine.
Thursday Training
A: Bench Press @ 22X1, 6-8, rest 3 mins x 4
B: Trap 3 @ 3010, 8/Arm, rest :75 b/t arms x 2 - 20#
C: HandStand Hold - Accumulate 2 mins + 10 HSPU - Clean Full-ROM
D: GHD Situps x 12, rest 1 min x 4
A: 185 x 6/195 x 6/200 x 6/205 x 6
B: Complete with 20# DB
C: 8+2 HSPU/ 2 minutes done in 3 sets
D: Complete with two hands overhead- finally!!
B: Trap 3 @ 3010, 8/Arm, rest :75 b/t arms x 2 - 20#
C: HandStand Hold - Accumulate 2 mins + 10 HSPU - Clean Full-ROM
D: GHD Situps x 12, rest 1 min x 4
A: 185 x 6/195 x 6/200 x 6/205 x 6
B: Complete with 20# DB
C: 8+2 HSPU/ 2 minutes done in 3 sets
D: Complete with two hands overhead- finally!!
November 15, 2011
Tuesday Training
Double Day
AM:
A) Front Squat @ 32X2; 4-6 reps, rest 3 mins x 4
B) Walking Lunges w/ KB in Front Rack; 16 steps, rest :90 x 4
C) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
PM:
Run 400m @ 70%
-rest 3 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 90%
-rest 5 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 70%
-rest 3 mins.
AM Results
A: 185 x 4/175 x 4/x4/x4 - that 2 second pause in the bottom is nasty. Focused on staying very tight in the bottom. This movement felt very hypoxic to me.. I held my breath for the entire movement - 3 seconds down, 2 second hold and then 3 seconds up.. for me that's alot of time without oxygen under heavy load with only a few seconds to catch my breath and start the next rep. I can see where that underwater work would transfer over to my land work.
B: Three sets with 2 1.5pood KB(53 pounds) and then one set at 20kg or 44 pounds -
16 steps for each set - Unbroken/Unbroken/12-4/Unbroken
These were very nasty! Breathing heavy after each set.
PM Results
Thought I did a good job on pacing out the 70, 80 and 90% efforts. Not a very efficient runner so these types of workout are tough... I was able to achieve pretty good pose form for about 200m on each run but as I fatigued I lost form and I was trying to stay on pace. I look forward to improving this as this area is probably the biggest of my many weaknesses!
70% - 1:35
80% - 1:30
90% - 1:25
80% - 1:28
70% - 1:33
Calves are pretty sore but feel pretty good other than that. Looking forward to resting tomorrow!
AM:
A) Front Squat @ 32X2; 4-6 reps, rest 3 mins x 4
B) Walking Lunges w/ KB in Front Rack; 16 steps, rest :90 x 4
C) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
PM:
Run 400m @ 70%
-rest 3 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 90%
-rest 5 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 70%
-rest 3 mins.
AM Results
A: 185 x 4/175 x 4/x4/x4 - that 2 second pause in the bottom is nasty. Focused on staying very tight in the bottom. This movement felt very hypoxic to me.. I held my breath for the entire movement - 3 seconds down, 2 second hold and then 3 seconds up.. for me that's alot of time without oxygen under heavy load with only a few seconds to catch my breath and start the next rep. I can see where that underwater work would transfer over to my land work.
B: Three sets with 2 1.5pood KB(53 pounds) and then one set at 20kg or 44 pounds -
16 steps for each set - Unbroken/Unbroken/12-4/Unbroken
These were very nasty! Breathing heavy after each set.
PM Results
Thought I did a good job on pacing out the 70, 80 and 90% efforts. Not a very efficient runner so these types of workout are tough... I was able to achieve pretty good pose form for about 200m on each run but as I fatigued I lost form and I was trying to stay on pace. I look forward to improving this as this area is probably the biggest of my many weaknesses!
70% - 1:35
80% - 1:30
90% - 1:25
80% - 1:28
70% - 1:33
Calves are pretty sore but feel pretty good other than that. Looking forward to resting tomorrow!
November 13, 2011
Sunday Training
A) Wtd Chins @ 10% bwt 21X1 AMRAP (-1), rest 3 mins x 3
B) Ring Dips AMRAP(-2), rest 2 mins x 3
C) Press @ 32X2, 5-7, rest 3 mins x 4
D) Accumulate 180 seconds FLR on Rings
E) GHD Sit Ups x 15, rest 1 min x 3
Results
A) 8/8/6 with 20#
B) 15/12/10
C) 115 x 5/125 x 5/115 x 5/105 x 6
D) :60/:30/:30/:30/:30
E) Complete
Threw in the weighted chins that I missed a few workouts back. Everything else felt strong, but my core stuff was a little weak. The FLR killed my ability to be explosive on the GHDs for all three sets.
B) Ring Dips AMRAP(-2), rest 2 mins x 3
C) Press @ 32X2, 5-7, rest 3 mins x 4
D) Accumulate 180 seconds FLR on Rings
E) GHD Sit Ups x 15, rest 1 min x 3
Results
A) 8/8/6 with 20#
B) 15/12/10
C) 115 x 5/125 x 5/115 x 5/105 x 6
D) :60/:30/:30/:30/:30
E) Complete
Threw in the weighted chins that I missed a few workouts back. Everything else felt strong, but my core stuff was a little weak. The FLR killed my ability to be explosive on the GHDs for all three sets.
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