15/1/5 - 15/1/7

Monday : 
Squats up to 335x5
and then a 14 EMotM
Odd : 6 Toes to Bar & 4 Strict Pull Ups
Even: 4 Keg Ground to Overhead @ 75lbs and 105lbs

Wednesday : 
Deadlifts up to 405x5
and then 3 rounds of:
20 KB Swings @ 1.5 pood
20 Hand Release Push Ups
20 Box Jump Overs @ 20"

Squats felt easy enough. Didn't want to go too heavy, really put more effort into the cardio workout. Being able to string together 6 toes to bar for 7 rounds was a nice though. Especially as I'm supposed to be doing 9 reps for the rounds in the competition coming up. 

The next two days were a bit painful. I open up my hips so much to get a huge kip, and it's ripped apart my hips. Fine work there. 

Deadlifts were pretty heavy. Really quickly moved through the lockouts. Ugly reps. The workout itself was fun. 20 hand release push ups are stupid, just the moment of releasing pressure on the muscle when you pick your hands up makes it so much more of a strain. 

Getting into the gym tomorrow with my competition partner to go through a workout or two. Will be good to battle with/against someone who's stronger than me. You should see this dude, he's a goddamn beast. 

2014/10/29

Back in action, still achy, but that's becoming the new norm. 

Strength Portion:
2 Push Press + 4 Push Jerk
Took it off the blocks and worked up to 195 for a heavy set. Nice to know I can push press bodyweight overhead for a double. 

20 AMRAP
400m run
9 strict pull ups
12 box jumps @ 24"
15 KB swings @ 1.5 pood

RX was 2 pood, but I pinched something crunchy in my shoulder earlier, so I stuck light and only did Russian swings. No KB overhead for me tonight. 

Finished up 4 full rounds, then the run, pull ups, jumps and 3 swings in the 5th round. Was pretty stoked at not wanting to die during a long cardio workout. 

Improvement!

2014/10/22

Hey, remember when I said that the creatine and fish oil had staved off the soreness from that 20 rep squat day? I was wrong. It got worse and worse. I legit didn't walk properly for days. 

Today was the first night in the gym in almost a week. Went in for a doozy as well, and did some extras. The gym's challenge ended, so I went in to do some of the benchmarks. 

Finished a 1 mile run in 7:21. That's 20 seconds off the time last attempt. 
Finished 12 strict pull ups, compared to the 10 the first time around. 

Didn't do the other ones, didn't have the time. One other benchmark was my weight, it's down below 190 now. I haven't been this light in years. Even at the end of my last cut, I wasn't around here. And I feel good. 

So, went and did the partner workout afterwards. 
Between the two(three, we had a shadow) we split the following reps:
60-50-40-30-20-10
Calorie Row
1.5 pood KB Swing
Double Unders

Partner(Coach Rick) and I finished in 18:03. Then promptly tried to died on the floor.

2014/10/06

Got in early and worked some deadlifts in. Haven't pulled heavy in a while, so worked up to 3x2 at 365 lbs. All felt good and fast, no belt or anything, just some quick pulls off the ground. 

We worked on an overhead complex for class. 3 Strict Presses + 6 Push Presses. Worked up 135. Strict is obviously where you're supposed to fail,but I'll tell you what, those 6 reps were tough. Even with the hip drive, it's still a bit of effort to throw and catch so many times. 

Afterwards, the workout was:
4 rounds (every fourth minute)
400m run
10 strict pull ups

This was pretty fun. Finished each round at about the same time. 2:17-2:25 on each of the rounds. Running wasn't too bad, 400m isn't far enough to make you hate yourself. 10 strict pullups is right in my wheel house. 4-3-2-1 and you're done. 

2014/09/29

Today was a fun one. Worked on a bunch of smaller things that I'm not great at. 

10 paces of front racked lunges. 
95/135/165/185
Glutes are killing me already.

10 EMOTM Pull Ups(Strict)
5/5/5/5/3/3/3/3/(2/2)/(2/2)
Started with 5. Dropped to 3 when they got sloppy. Dropped to doing 2 every 30 seconds for the last two minutes. Lats hurt.

800m Run
3:47. Not too shabby.

2014/09/26

Beep Test

Finished 1 stage on the 8th round. 

If you don't know what the beep test is, it's a running exercise where you run 20m in a specific amount of time. It's horribly annoying and repetitive, but it's a great way to measure cardiovascular gains. 

Before that, worked on muscle ups. Hands and shoulders were all sorts of beat up, so running was about the only thing I could do after that. 

2014/09/15

10 strict pull ups
54" box jump
7:41 one mile

First day of the gyms baseline tests for the nutrition challenge. Weighed in at 192.5. No idea how I dropped that weight.

2014/08/12

Back from a weekend holiday, feeling pretty fat. 

Gym session was one of the departures from normal CrossFit programming that I've become a big fan of. A while back I discussed why I'm not a fan of high rep complex movements for time. My strength coach is apparently of the same mind. We've been approaching workouts like Grace(30 C&J for time) and Isabelle(30 Snatches for time) without the clock running. 

This gives you all the time you need to choose a weight that you can finish 30 reps at. Meaning, the athlete gets to just hunker down and go to town on a movement to figure out the kinks. You get to train your muscle memory as a coach walks around and picks at your weaknesses. 

I actually didn't finish the 30 reps. We had about 20-25 minutes and that just wasn't enough time for me.. I'm slow. Did hit 20 reps at 155 with only two misses forward. Each miss was just a timing thing, felt rushed and let the bar float in front. The rest all felt great. 20 reps at 75% was a good day. 

Went for a short run afterwards, cause cardio.

2014/07/21

Time 5k run. First time running more than a mile all summer.

Finished up in 29:27, with a 14:18 first split. Which is odd as the second half felt better than the first.

Quads and calves are already a bit sore. That's to be expected as I do t do high impact stuff like running too often.

Still it's a nice thought that I can finish a 5k when I have to in under thirty minutes.

2014/06/18

Strict pull ups. 4x7

1000m Row
21/15/9
2pd Russian KB swing
30" box jumps.
9:22

Cardio is starting to feel better and better. Did Russian swings instead of CrossFit style. Want to save my shoulders for the competition coming up.

2014/06/16

Started the day of right by getting there an hour early to get some lifting in.

Worked a complex of power snatch + 2 snatches from 95 - 155, progressing by ten pound increments.
Then switched to power clean + clean + 2 jerks from 165 - 205 in ten pound increments.

Class was some time under tension weighted push ups and planche. Much more painful than you'd think. Exposed s major weakness in my core. Will need to spend more time on that static hold.

Finished with 600m x4. Splits were 1:26, 1:30, 1:31, and 1:26. Not a huge fan of cardio but it serves a purpose.