Yesterdays rest day was great, definitely needed and I would like to think well deserved.
This morning CMo and I met at the gym before work to do a 5k row. I had extra incentive to beat Lou's aka "Endurance Man's" time from last week. I was successful but not by much and it wasn't easy!
AM: 5k Row
20:04
200 avg. watts
PM: Crossfit Total
Back Squat
305 lb (PR)
Shoulder Press
165 lb
Deadlift
440 lb
CF Total: 910 lb
A couple of weeks ago I did a squat workout with my dawg Henry at Balance. The man is strong as hell, 5'10" 175 lb and he did 5-8 sets of 5 reps with 275 lb, very impressive (followed by heavy C&J). He uses the low bar placement on his squats. I have never attempted it but after witnessing his impressive lifting I decided to try it today and see how it felt. As I increased the weight, moving towards my ultimate goal of 305 lb, the low bar placement felt more and more comfortable. After getting 275 relatively easy, I decided to try 305. My first attempt was a failure because I was too far forward, I had to bail and drop the bar on the rack, I was confident that I could do it if I focused on staying on my heals, and I was right. I entered the 300 club today and I would be lying if I said I wasn't ecstatic! Low bar is the shizz and I would recommend trying it if you don't already use it. After I was successful, regardless of the rest of my lifts, I was going to leave the day satisfied. The press was/is tough. The tendinitis in my shoulder still bothers me a bit on the press but I doubt I would have pressed 170 in perfect health, I failed on it again today. Just another thing I need to improve. The deadlifts went well also. CMo crushed 400 lb with ease. He looked so comfortable with it but failed on 405 lb, regardless, he was happy, as he should have been. I have pulled 445 lb before but doubt I could have done it today, I was content with 440 lb. It was a long rep! My goal today was to break 900 lb and I did. Cant wait to get stronger, 1000 lb, here I come!
Today's training was followed by an epic cheat night where my brother and I made guacamole bacon burgers from scratch. 50% sirloin and 50% chuck ground up in my food processor, cooked medium rare. We also indulged in a couple cupcakes, pumpkin spice bars and peanut butter cup ice cream and java chip frappacino ice cream. Pics to be posted this weekend on Facebook.
Friday, November 6, 2009
Thursday, November 5, 2009
Active Shoulders
Today I was excited.
...and nervous
The Hopper increased my confidence with my overhead squats. I had never done a high volume of them in a WOD before the Hopper. I keep replaying my overall performance in my head, picking out what I should have done to place higher in each event. In the first met-con I noticed that Tuba-Steve, who was in front of me, was flying through the OH squats. He cut a lot of time out with this method (not to mention his speed on the basterds and push ups, but that is currently irrelevent). Since I was not sure of my ability to do a high rep volume of OH squats, I decided to slow my pace and make sure I did them all unbroken. The first 21 and the last 9 were unbroken, I broke the set of 15 into 10 and 5. This cost me some precious time, I wasn't going to make that mistake today...
5 rounds
(3) snatches, 95 lbs (power)
(15) OH squats, 95 lbs
400m run
15:17
Its performances like these that give me the smallest bit of hope, that there may be an outside chance, that I could possibly, by the hair on my chinny chin chin, squeak into a qualifying position in June. My running is rapidly improving. I did all of the OH squats unbroken and most of them were up and down fast (like Steve, I am not going to lie, I was picturing his technique throughout; thanks Steve). My original plan was to do at least the first two sets of OH squats unbroken, once I got through round three of unbroken squats, I wasn't going to allow myself to drop the bar. My wrists began to get a little sore and my palms a little sweaty, but not enough to stop me. The snatches were easy, the running was tough. The first three rounds were just under 3 minutes each, the fourth round was about 25 seconds over 3 minutes (I slowed on the run) and the fifth round was my fastest, 10-15 seconds under 3 minutes.
...and nervous
The Hopper increased my confidence with my overhead squats. I had never done a high volume of them in a WOD before the Hopper. I keep replaying my overall performance in my head, picking out what I should have done to place higher in each event. In the first met-con I noticed that Tuba-Steve, who was in front of me, was flying through the OH squats. He cut a lot of time out with this method (not to mention his speed on the basterds and push ups, but that is currently irrelevent). Since I was not sure of my ability to do a high rep volume of OH squats, I decided to slow my pace and make sure I did them all unbroken. The first 21 and the last 9 were unbroken, I broke the set of 15 into 10 and 5. This cost me some precious time, I wasn't going to make that mistake today...
5 rounds
(3) snatches, 95 lbs (power)
(15) OH squats, 95 lbs
400m run
15:17
Its performances like these that give me the smallest bit of hope, that there may be an outside chance, that I could possibly, by the hair on my chinny chin chin, squeak into a qualifying position in June. My running is rapidly improving. I did all of the OH squats unbroken and most of them were up and down fast (like Steve, I am not going to lie, I was picturing his technique throughout; thanks Steve). My original plan was to do at least the first two sets of OH squats unbroken, once I got through round three of unbroken squats, I wasn't going to allow myself to drop the bar. My wrists began to get a little sore and my palms a little sweaty, but not enough to stop me. The snatches were easy, the running was tough. The first three rounds were just under 3 minutes each, the fourth round was about 25 seconds over 3 minutes (I slowed on the run) and the fifth round was my fastest, 10-15 seconds under 3 minutes.
Wednesday, November 4, 2009
Running Sucks?
I'm Ron Burgundy?
So, after my second 5k in as many weeks, I can honestly say it is getting easier. My brother and I have been mapping out different 5k runs around Columbia and plan on tackling a new one every week. Running outside is great because of the scenery and difficulty. Going on a run through a new, or fairly new area is so intriguing to me. Anything that can take my mind off of the fact that I have to do this for 20+ minutes. The course we ran yesterday was, in the words of the late, great, Chris Farley, "down by the river!" 60% of the run was through dirt paths. The last 35% was nearly all uphill. It was brutal and harder then last weeks run for sure.
AM: 5k
23:39 (PR)
PM: Skills
100 double unders
2:53
5 below parallel HSPU's on parrallettes (un-timed)
25 head to ground HSPU's (un-timed)
100 double unders
1:45
Okay so, I am not going to lie, I was pretty tired. The run in the morning took some gusto out of me. My original plan was to do 5 sets for max reps, 4-6 inches below parallel on the parrallettes. When I realized that I could only do one at a time following these standards, I not only got upset, but I lost a lot of motivation. I just can't stand being bad at something. I decided to save the parrallettes for another day and work on my head to ground, which is also weak. I was playing with some different hand positions (mostly spacing them out from my ears as far as I could). I ended up finding a pretty comfortable position that not only decreases the ROM for my Mr. Fantastic arm length, but increases my ability to consistently go head to ground. I did 25 more HSPU's, in way too many sets, I don't exactly remember how many, but it was more than 1 and less then 10. My body was pretty achy, tired and sore. I went home, ate a meal and got minimum of 8 hours of rapid-eye-movement sleep. This morning I feel great.
So, after my second 5k in as many weeks, I can honestly say it is getting easier. My brother and I have been mapping out different 5k runs around Columbia and plan on tackling a new one every week. Running outside is great because of the scenery and difficulty. Going on a run through a new, or fairly new area is so intriguing to me. Anything that can take my mind off of the fact that I have to do this for 20+ minutes. The course we ran yesterday was, in the words of the late, great, Chris Farley, "down by the river!" 60% of the run was through dirt paths. The last 35% was nearly all uphill. It was brutal and harder then last weeks run for sure.
AM: 5k
23:39 (PR)
PM: Skills
100 double unders
2:53
5 below parallel HSPU's on parrallettes (un-timed)
25 head to ground HSPU's (un-timed)
100 double unders
1:45
Okay so, I am not going to lie, I was pretty tired. The run in the morning took some gusto out of me. My original plan was to do 5 sets for max reps, 4-6 inches below parallel on the parrallettes. When I realized that I could only do one at a time following these standards, I not only got upset, but I lost a lot of motivation. I just can't stand being bad at something. I decided to save the parrallettes for another day and work on my head to ground, which is also weak. I was playing with some different hand positions (mostly spacing them out from my ears as far as I could). I ended up finding a pretty comfortable position that not only decreases the ROM for my Mr. Fantastic arm length, but increases my ability to consistently go head to ground. I did 25 more HSPU's, in way too many sets, I don't exactly remember how many, but it was more than 1 and less then 10. My body was pretty achy, tired and sore. I went home, ate a meal and got minimum of 8 hours of rapid-eye-movement sleep. This morning I feel great.
Tuesday, November 3, 2009
I'm back, back again
Sorry, I am starting to understand Dave Chappelles reasoning as to why he didn't want to continue with his show. When you keep producing gems (like I do with my blog and he did with his show), the pressure to continue to impress becomes a burden. Okay, so maybe my arrogance has clouded my judgement of the level of astonishment my entries actually produce. To counter my hesitation, I will be updating my blog with my workouts and comments along with any banter I feel necessary, like I have been before. Just don't expect too much people (all 4 of you), my mind is fragile, I get anxiety in crowds, I am shy around adults and I am scared of cold water. I will do my best to keep you all entertained.
Let me catch you up on a some days that you have missed, there have been (11).
10-20-09
My first WOD back from the Hopper: "Tyler"
5 rounds
7 muscle ups
21 SDHP, 95lbs
18:40
I was still sore as sheet doing this one but the pain subsided as I got into the workout, it was hard as hell. I failed on a many muscle ups. Did (7) in a row for the first round but struggled in getting (2) in a row each round following. Overall, my time was decent.
10-21-09
"Tabata Something Else"
20 second on, 10 seconds off, for (8) rounds each of Pull ups, push ups, sit ups and squats.
Pull ups= 89
Push ups= 66
Sit ups= 99
Squats= 125
total= 379
Body weight stuff is not really my strength. My pull ups continue to improve after that disgusting display of "Angie" I had a little while back. This was my first time keeping track of my tabata score, and I can honestly say that I am not disappointed in my effort. Still a lot of work to do. That is the theme to my training.
*****After the Hopper my brother and I got a completely new drive to at least give ourselves every opportunity to qualify for the Crossfit Games. Is it likely? No. Possible? Maybe. Regardless, we decided to incorporate a vast amount of two-a-days that work on weaknesses and strength, while still following the main site. Our new program started in the next workout*****
10-22-09
AM: 4 rounds
50m walking lunge
50 sit ups (anchored)
10:50
This went well, I did not stop. The only way I could have gone faster was if I were to some how speed up my sit ups. Even then I could only see myself shaving off a maximum of maybe 25 seconds.
PM: Weighted Pull ups
1x1 45 lb
1x1 55 lb
1x1 70 lb
1x1 80 lb
1x1 90 lb
1x1 101.25 lb
1x1 105 lb (fail)
This went as expected. I threw the 1.25 lb magnet on the plate just so I could one up Big Lou who had pulled 100 lbs the day before. Jason = asshole.
10-24-09
"Tommy V"
21 thrusters, 115 lbs
12 rope ascents
15 thrusters, 115 lbs
9 rope ascents
9 thrusters, 115 lbs
6 rope ascents
32:25
(10) minutes after, 100 push ups: 6:45
Okay, this sucked. I have climbed a rope maybe (5) times before this workout and my lack of skilled sure shined through! It was a learning experience for every climb. Halfway through the workout I was just concerned on finishing rather then setting a good time. I knew what I was trying to do on the rope but I was only successful in doing it about 45% of the time. The sweat from my body was dripping down to my Vibrams causing my feet to slip regularly, this in turn forced me to use more upper body then I wanted/should have used. I have never looked forward to thrusters so much in my life! I am glad I finished.
10-25-09
Deadlift
1x5 225 lb
1x3 315 lb
1x2 365 lb
1x1 405 lb
1x1 435 lb (fail)
(20) minutes after
4 rounds
155 lb from ground to OH (clean to split jerk)
15 pull ups
15 GHD sit ups
11:00
It wasn't my day for the deadlift. I wasn't in it mentally, I was thinking about the met-con following. Once I tried to pull 435 and it was hard I decided against giving my all so I could save something for the next WOD. Disappointing, but I got over it. The WOD was cool. I need to work on my non-split jerk to save time.
10-26-09
AM: Run 5k
24:20 (PR)
PM: Back Squats
1x5 165 lb
1x5 195 lb
1x5 205 lb
1x5 210 lb
Front Squats
1x5 145 lb
1x5 160 lb
1x5 170 lb
(10) minutes after, 100 push ups: 5:58
This day was good. CMo and I are going to run and row a 5k every week. They are both weaknesses of mine. I plan on making them strengths.
10-28-09
AM: Power Clean
1x5 155 lb
1x4 165 lb
1x3 185 lb
1x2 195 lb
1x1 205 lb
1x1 215 lb (fail)
PM: "Nate"
AMRAP 20
2 muscle ups
4 HSPU
8 KB swing, 2 pood
12 rounds + 1 muscle up (PR)
I was satisfied with both of these performances. My previous "Nate" PR was 11 rounds. The HSPUs are what gets me. The first third of the workout my head is to ground, the 2nd third its hair to ground and the final third is just go down "some." They just wear me out! I will add them to my weakness training. The MU's are relatively routine, I didn't fail any, and the KB swings are cake, all unbroken.
10-29-09
AM: Push Jerk
1x5 135
1x4 155
1x3 165
1x2 175
2x1 185
PM: "Annie"
50-40-30-20-10
Double Unders
Sit Ups
6:40
The push jerks were a learning experience. I have always done split jerk. The Push jerk definitely saves time and effort. Towards the end I was feeling much more comfortable. There are a lot of moving pieces/bodyparts, and I will continue to work on my technique. "Annie" was okay. It is a minute off of my PR of 5:42. My double unders have improved since my PR from a technique stand point, but I had a lot of breaks in my sets. When I set the PR I was only broken a couple times, but, I wasted a ton more energy doing tuck jumps to assure the rope would go under. Now I am almost to the point where I can do them well without flailing all over the place. The next "Annie" will be best!
10-30-09
Row 5k
20:30 (PR)
Avg. Watts: 188
This was good. I definitely feel more comfortable on the rower. It was not an agonizing time like it has been in the past. I know I can go faster but I did a good job at maintaining a relatively good pace throughout.
10-31-09
AM: 150 push ups where any time you rest you sprint 50m.
10:05
15 runs= 750m
PM: OH Squats
1x8 65 lb
1x8 85 lb
1x8 95 lb
1x2 135 lb
***Before we started our met-con some dork came down and told everyone that the gym was closing in 10 minutes. We improvised***
3 rounds
5 basterds
7 185lb deadlifts
10 toes to bar
about 6 minutes
***outside***
3 rounds
10 strict tree branch (6 inch diameter) pull ups
15 jumps over 16" tall x 16" wide cement hedge
30 sit ups (unanchored)
6:54
This day was awesome. The morning WOD was done outside in the rain. We were absolutely drench and wearing about 3 lbs water during it. Lou beat me by 5 seconds. His approach was go to exhaustion each round. He started with a round of (50) push ups followed by many rounds of (10), (7), (5), (3) and even (1). I decided to break the rounds up and did (15), (15), (10).........(7) and (3). The OH squats were more a comfort WOD. They felt good and strong. The first met-con was tough! We were racing against time! Since the gym was closing it forced us to go fast and not stop, our grips were shot after. When we left the gym, we completed the day with another short met-con. I had to do this with my shoes off because I wasn't about to wear my Oly lifting shoes out in the mud and rain. It just added to the rugged factor! Lou is a beast at sit ups and he beat me again by like 20 seconds, twice in one day!
11-2-09
25-50-75 reps of
squats
push ups
pull ups
sit ups
25:49
WOW. This was killer. My push ups have definitely become better. I tried to break the reps up in this one also. The squats were never an issue. The push ups and the pull ups were tough as hell and the sit ups, which I thought would be my strong point, were hard as hell during the round of 50. The first round of 25 were unbroken for everything. The round of 50 were unbroken for squats and divided up into 10's for push ups. Pull ups were (15), (15), (10) and (10). The sit ups were killer. All done with an Ab-mat and my round of 50 had sets of (5) at times. Once I was done the round of 50 I realized that I was only halfway, that was not very uplifting. The squats burned, the push ups wore me out and the pull ups were sloppy as hell! I was having trouble keeping a rhythm in my kip, it was kind of funny actually. I was able to split the sit ups into (15) and (60). I just wouldn't let myself stop. Knowing the end is near went a long way in this WOD.
Let me catch you up on a some days that you have missed, there have been (11).
10-20-09
My first WOD back from the Hopper: "Tyler"
5 rounds
7 muscle ups
21 SDHP, 95lbs
18:40
I was still sore as sheet doing this one but the pain subsided as I got into the workout, it was hard as hell. I failed on a many muscle ups. Did (7) in a row for the first round but struggled in getting (2) in a row each round following. Overall, my time was decent.
10-21-09
"Tabata Something Else"
20 second on, 10 seconds off, for (8) rounds each of Pull ups, push ups, sit ups and squats.
Pull ups= 89
Push ups= 66
Sit ups= 99
Squats= 125
total= 379
Body weight stuff is not really my strength. My pull ups continue to improve after that disgusting display of "Angie" I had a little while back. This was my first time keeping track of my tabata score, and I can honestly say that I am not disappointed in my effort. Still a lot of work to do. That is the theme to my training.
*****After the Hopper my brother and I got a completely new drive to at least give ourselves every opportunity to qualify for the Crossfit Games. Is it likely? No. Possible? Maybe. Regardless, we decided to incorporate a vast amount of two-a-days that work on weaknesses and strength, while still following the main site. Our new program started in the next workout*****
10-22-09
AM: 4 rounds
50m walking lunge
50 sit ups (anchored)
10:50
This went well, I did not stop. The only way I could have gone faster was if I were to some how speed up my sit ups. Even then I could only see myself shaving off a maximum of maybe 25 seconds.
PM: Weighted Pull ups
1x1 45 lb
1x1 55 lb
1x1 70 lb
1x1 80 lb
1x1 90 lb
1x1 101.25 lb
1x1 105 lb (fail)
This went as expected. I threw the 1.25 lb magnet on the plate just so I could one up Big Lou who had pulled 100 lbs the day before. Jason = asshole.
10-24-09
"Tommy V"
21 thrusters, 115 lbs
12 rope ascents
15 thrusters, 115 lbs
9 rope ascents
9 thrusters, 115 lbs
6 rope ascents
32:25
(10) minutes after, 100 push ups: 6:45
Okay, this sucked. I have climbed a rope maybe (5) times before this workout and my lack of skilled sure shined through! It was a learning experience for every climb. Halfway through the workout I was just concerned on finishing rather then setting a good time. I knew what I was trying to do on the rope but I was only successful in doing it about 45% of the time. The sweat from my body was dripping down to my Vibrams causing my feet to slip regularly, this in turn forced me to use more upper body then I wanted/should have used. I have never looked forward to thrusters so much in my life! I am glad I finished.
10-25-09
Deadlift
1x5 225 lb
1x3 315 lb
1x2 365 lb
1x1 405 lb
1x1 435 lb (fail)
(20) minutes after
4 rounds
155 lb from ground to OH (clean to split jerk)
15 pull ups
15 GHD sit ups
11:00
It wasn't my day for the deadlift. I wasn't in it mentally, I was thinking about the met-con following. Once I tried to pull 435 and it was hard I decided against giving my all so I could save something for the next WOD. Disappointing, but I got over it. The WOD was cool. I need to work on my non-split jerk to save time.
10-26-09
AM: Run 5k
24:20 (PR)
PM: Back Squats
1x5 165 lb
1x5 195 lb
1x5 205 lb
1x5 210 lb
Front Squats
1x5 145 lb
1x5 160 lb
1x5 170 lb
(10) minutes after, 100 push ups: 5:58
This day was good. CMo and I are going to run and row a 5k every week. They are both weaknesses of mine. I plan on making them strengths.
10-28-09
AM: Power Clean
1x5 155 lb
1x4 165 lb
1x3 185 lb
1x2 195 lb
1x1 205 lb
1x1 215 lb (fail)
PM: "Nate"
AMRAP 20
2 muscle ups
4 HSPU
8 KB swing, 2 pood
12 rounds + 1 muscle up (PR)
I was satisfied with both of these performances. My previous "Nate" PR was 11 rounds. The HSPUs are what gets me. The first third of the workout my head is to ground, the 2nd third its hair to ground and the final third is just go down "some." They just wear me out! I will add them to my weakness training. The MU's are relatively routine, I didn't fail any, and the KB swings are cake, all unbroken.
10-29-09
AM: Push Jerk
1x5 135
1x4 155
1x3 165
1x2 175
2x1 185
PM: "Annie"
50-40-30-20-10
Double Unders
Sit Ups
6:40
The push jerks were a learning experience. I have always done split jerk. The Push jerk definitely saves time and effort. Towards the end I was feeling much more comfortable. There are a lot of moving pieces/bodyparts, and I will continue to work on my technique. "Annie" was okay. It is a minute off of my PR of 5:42. My double unders have improved since my PR from a technique stand point, but I had a lot of breaks in my sets. When I set the PR I was only broken a couple times, but, I wasted a ton more energy doing tuck jumps to assure the rope would go under. Now I am almost to the point where I can do them well without flailing all over the place. The next "Annie" will be best!
10-30-09
Row 5k
20:30 (PR)
Avg. Watts: 188
This was good. I definitely feel more comfortable on the rower. It was not an agonizing time like it has been in the past. I know I can go faster but I did a good job at maintaining a relatively good pace throughout.
10-31-09
AM: 150 push ups where any time you rest you sprint 50m.
10:05
15 runs= 750m
PM: OH Squats
1x8 65 lb
1x8 85 lb
1x8 95 lb
1x2 135 lb
***Before we started our met-con some dork came down and told everyone that the gym was closing in 10 minutes. We improvised***
3 rounds
5 basterds
7 185lb deadlifts
10 toes to bar
about 6 minutes
***outside***
3 rounds
10 strict tree branch (6 inch diameter) pull ups
15 jumps over 16" tall x 16" wide cement hedge
30 sit ups (unanchored)
6:54
This day was awesome. The morning WOD was done outside in the rain. We were absolutely drench and wearing about 3 lbs water during it. Lou beat me by 5 seconds. His approach was go to exhaustion each round. He started with a round of (50) push ups followed by many rounds of (10), (7), (5), (3) and even (1). I decided to break the rounds up and did (15), (15), (10).........(7) and (3). The OH squats were more a comfort WOD. They felt good and strong. The first met-con was tough! We were racing against time! Since the gym was closing it forced us to go fast and not stop, our grips were shot after. When we left the gym, we completed the day with another short met-con. I had to do this with my shoes off because I wasn't about to wear my Oly lifting shoes out in the mud and rain. It just added to the rugged factor! Lou is a beast at sit ups and he beat me again by like 20 seconds, twice in one day!
11-2-09
25-50-75 reps of
squats
push ups
pull ups
sit ups
25:49
WOW. This was killer. My push ups have definitely become better. I tried to break the reps up in this one also. The squats were never an issue. The push ups and the pull ups were tough as hell and the sit ups, which I thought would be my strong point, were hard as hell during the round of 50. The first round of 25 were unbroken for everything. The round of 50 were unbroken for squats and divided up into 10's for push ups. Pull ups were (15), (15), (10) and (10). The sit ups were killer. All done with an Ab-mat and my round of 50 had sets of (5) at times. Once I was done the round of 50 I realized that I was only halfway, that was not very uplifting. The squats burned, the push ups wore me out and the pull ups were sloppy as hell! I was having trouble keeping a rhythm in my kip, it was kind of funny actually. I was able to split the sit ups into (15) and (60). I just wouldn't let myself stop. Knowing the end is near went a long way in this WOD.
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