So I left my Workout Log at my place yesterday and didn't have my stats. Its late, but its here.
AM: Tabata Row
2.5 rounds of 8 intervals (20 seconds on, 10 seconds off)
Round 1:
1. 103m (382 watt)
2. 98m (329)
3. 108m (441)
4. 101m (361)
5. 95m (300)
6. 95m (300)
7. 99m (340)
8. 105m (405)
Total: 804m (357 avg watts)
Round 2:
1. 104m (394)
2. 110 (446)
3. 107m (429)
4. 101m (361)
5. 99m (340)
6. 94m (291)
7. 95m (300)
8. 103m (343)
Total: 813m (363 avg watts)
Round 3:
1. 115m (532)
2. 109m (453)
3. 101m (361)
4. 105m (405)
Total: 430m (438 avg watts)
Total for 2.5 rounds: 2047m (386 avg watts)
Absolute hell. So exhausting. Ten seconds isn't even enough time to put the handle down. I couldn't find a good game plan here. I tried to start rowing at the 9 second rest mark to get the rower going before it starting keeping track of the interval. This seemed to help with evidence from my last round, but, it left me more tired. Bottom line, rowing sucks.
PM:
50 double unders
25 pull ups
5 ground to overhead, 155 lbs
3 rounds
50 double unders
8:13
I saw this workout done by Tanya Wagner's husband Josh before the 09' games. I always wanted to try it but never felt ready. I have been working a lot lately on my pressing, cleaning and double unders so it was time to give this one a try. Josh Wagner did it in 6:01, a stellar time, I was shooting for sub 10. I was most worried about the ground to overhead which turned out to go much better then I imagined. I wouldn't say that I was worried about the double unders, but, in the back of my mind I was thinking "what if I start screwing up and can't get a rhythm??" I didn't let that bother me much because my comfort level with them is at an all time high. They went well. The first set was stopped at 31 because my rope hit a bench, I did the next 19 no prob. The final set I did 40 before I had to stop and rest. At about 25 I was in pain but dragged it out as long as I could, 15 more. Completing these so efficiently is a victory in itself, especially the second round because I was so fatigued.
The pull ups gave me the most trouble! I did the first set unbroken, the second set 15-10 and the third set 5-5-5-10. There was significant resting in between as well. Funny, the part I was least worried about ended up being my kyptonite.
The ground to OH went as well as they could. I felt strong on all of them. I tried to use my legs as much as I could, this helped me with the cleans but it burned. If I had to do any more then 5 reps a set, I think I would have been in trouble.
Friday, December 11, 2009
Wednesday, December 9, 2009
Jerking and Extensions
AM: Push Jerk
JMo
135x5 155x1 165x1 175x1 185x1 195x1 205x1(PR)
CMo
135x5 155x1 165x1 175x1 185x1 190x1 195x1 (PR)
We are still working on our technique for this lift but it is getting much better. Our issues still lie with the catch at the top, we were a little off balanced for a couple of reps ( I guess this could be caused by our press, either way, practice is the solution). I know I am good for around 225lbs. We decided 7 sets was an acceptable place to stop considering we still had a met-con in the evening and we both set PR's. Following this WOD we worked on handstands for about 20 minutes. It was the first time either of us really just focused on holding ourselves up properly. Anyone who trains knows that the more novice you are the faster your ability increases. As we grow into advanced or elite, our progressions slow.
PM:
Run 800m
30 hip/back extensions
30 GHD sit ups
30 hip extensions
30 knees to elbows
30 back extensions
30 Ab-Mat sit ups
11:36
I am very happy with my performance on this workout. I guess I can say that these are strengths of mine (except for running). The 800m was run in 3:52, kinda slow, but if I may use an excuse, the route around the gym is hill after hill. I felt like I ran it with good pace. I had to break up the hip/back extensions and the knees to elbows into 20-10 but everything else was done unbroken. The Ab-Mat sit ups were not anchored but I did have my feet against a machine, we can call that, half anchored.
JMo
135x5 155x1 165x1 175x1 185x1 195x1 205x1(PR)
CMo
135x5 155x1 165x1 175x1 185x1 190x1 195x1 (PR)
We are still working on our technique for this lift but it is getting much better. Our issues still lie with the catch at the top, we were a little off balanced for a couple of reps ( I guess this could be caused by our press, either way, practice is the solution). I know I am good for around 225lbs. We decided 7 sets was an acceptable place to stop considering we still had a met-con in the evening and we both set PR's. Following this WOD we worked on handstands for about 20 minutes. It was the first time either of us really just focused on holding ourselves up properly. Anyone who trains knows that the more novice you are the faster your ability increases. As we grow into advanced or elite, our progressions slow.
PM:
Run 800m
30 hip/back extensions
30 GHD sit ups
30 hip extensions
30 knees to elbows
30 back extensions
30 Ab-Mat sit ups
11:36
I am very happy with my performance on this workout. I guess I can say that these are strengths of mine (except for running). The 800m was run in 3:52, kinda slow, but if I may use an excuse, the route around the gym is hill after hill. I felt like I ran it with good pace. I had to break up the hip/back extensions and the knees to elbows into 20-10 but everything else was done unbroken. The Ab-Mat sit ups were not anchored but I did have my feet against a machine, we can call that, half anchored.
Monday, December 7, 2009
Post "Cheat Night Gone Right"
Last night will go down as one of the most successful nights in the history of the Paleo-Zone diet. We all woke up this morning feeling fine and ready to get in another WOD before football.
10 rounds:
5 HSPU
20 double unders
9:33
We only had two jump ropes and were a bit worried, since there was three of us (Lou, CMo and I), that we may have to wait for a rope. This was not the case. Somehow no one ever had to wait. I was able to do 8 sets of HSPU's unbroken and 7 sets of double unders unbroken. The majority of the HSPU were "hair to ground" while towards the end I got tired and went down as far as I could. Just like I say with every double under workout, my comfort level again went up. Not necesarily that I can do more in a single set, although this may be the case, but I use so much less energy. My elbows are in, arms are stationary, rythym is consitent and my knees barely bend. It is very exciting to progress.
I have to give a shout out to my main man Grainz Loudubbs Sarry the 1st. This man has a lionheart and once again proved it. Two weeks ago Louis could not do a handstand. After some practice post WOD in Columbia, he was able to hold himself up in one. Pre-WOD CMo and I posed the idea that he do handstands or inverted burpees instead of the HSPU's. His response was "pfffftt pleeeasse, son, yesterday I thought 155lbs was going to be too heavy to clean 63 times, but I did it, did it well and looked damn good doing it, I am doing HSPU's today!"
"Pardon me?" I responded
Lou didnt even humor me with words, he just went up in a handstand and willed out 5 HSPUs! Amazing. Never has this kid let me down, he just continues to impress. He preceded to storm through a WOD that showcased two weaknesses of his, producing 2 PRs on his way. His previous consecutive double unders was 14, his new record is 17 which, I might add, he set in round 10! As for the HSPU's, he went from 0 to 50 in one workout, setting a PR of 5 in a row. This was such a great way to finish off a perfect weekend. Thrive on Lou.
10 rounds:
5 HSPU
20 double unders
9:33
We only had two jump ropes and were a bit worried, since there was three of us (Lou, CMo and I), that we may have to wait for a rope. This was not the case. Somehow no one ever had to wait. I was able to do 8 sets of HSPU's unbroken and 7 sets of double unders unbroken. The majority of the HSPU were "hair to ground" while towards the end I got tired and went down as far as I could. Just like I say with every double under workout, my comfort level again went up. Not necesarily that I can do more in a single set, although this may be the case, but I use so much less energy. My elbows are in, arms are stationary, rythym is consitent and my knees barely bend. It is very exciting to progress.
I have to give a shout out to my main man Grainz Loudubbs Sarry the 1st. This man has a lionheart and once again proved it. Two weeks ago Louis could not do a handstand. After some practice post WOD in Columbia, he was able to hold himself up in one. Pre-WOD CMo and I posed the idea that he do handstands or inverted burpees instead of the HSPU's. His response was "pfffftt pleeeasse, son, yesterday I thought 155lbs was going to be too heavy to clean 63 times, but I did it, did it well and looked damn good doing it, I am doing HSPU's today!"
"Pardon me?" I responded
Lou didnt even humor me with words, he just went up in a handstand and willed out 5 HSPUs! Amazing. Never has this kid let me down, he just continues to impress. He preceded to storm through a WOD that showcased two weaknesses of his, producing 2 PRs on his way. His previous consecutive double unders was 14, his new record is 17 which, I might add, he set in round 10! As for the HSPU's, he went from 0 to 50 in one workout, setting a PR of 5 in a row. This was such a great way to finish off a perfect weekend. Thrive on Lou.
Sunday, December 6, 2009
Heavy Day
AM: Squats
Back Squat
1x5 135 lbs
1x5 185 lbs
1x3 225 lbs
1x2 250 lbs
1x1 285 lbs
1x1 315 lbs (PR)
1x1 325 lbs (fail)
Front Squats
1x3 135 lbs
1x3 165 lbs
1x3 195 lbs
Well, anytime I get a PR its a great feeling, especially since I exceeded my previous PR by 10 lbs (305). However, I was a bit disappointed because on my attempt for 325, which I thought I was gonna get, I started my squat incorrectly (bending my knees first instead of leading with my hips), immediately ruining my attempt. I just brought the weight down and put it on the rack. This upset me but I got over it.
PM: 3 rounds
800m run
21 power cleans, 155 lbs
21:50
Tough workout. I feel my time was a bit slow due to a few factors. 1) We ran on treadmills that A) probably slowed my running down due to the fact that a speed must be designated making it hard to speed up or slow down and B) the gym was packed and we were forced to wait at least once during the WOD, for about a minute, for a treadmill to open up. 2) Our barbells were set up downsatirs (about 50m away from the treadmills with a flight of stairs to scale), without bumper plates and a gym employee chirping in our ears "please don't slam the weights," this forced us to use energy to cautiously lower the bar to the ground on every rep, during 63 reps, this takes a toll on the ol' body. 3) The WOD was just flat out difficult. 155 lbs is pretty heavy and I predict that there is a chance that I could have got sub 20 minutes in perfect conditions, i.e. at Balance. Regardless, we were soaked, we all (CMo, Lou and I) did it rx'd and were drained at the end. My runs were about an 8 minute mile pace for the first round, a 7:30 mile pace for the second round and a 7 minute mile pace for the third. The cleans were approximately broken up 11-5-3-2 in round 1, 11-4-3-3 in round 2 and 11-8-2 for round 3.
These workouts were followed by "Cheat Night Gone Right" that included but was not limited to pizza, carne asada, fro-yo, pastries, pie, cookies and a Caps 8-2 victory over the Fagadelphia Cryers. Probably the best cheat night to date.
Back Squat
1x5 135 lbs
1x5 185 lbs
1x3 225 lbs
1x2 250 lbs
1x1 285 lbs
1x1 315 lbs (PR)
1x1 325 lbs (fail)
Front Squats
1x3 135 lbs
1x3 165 lbs
1x3 195 lbs
Well, anytime I get a PR its a great feeling, especially since I exceeded my previous PR by 10 lbs (305). However, I was a bit disappointed because on my attempt for 325, which I thought I was gonna get, I started my squat incorrectly (bending my knees first instead of leading with my hips), immediately ruining my attempt. I just brought the weight down and put it on the rack. This upset me but I got over it.
PM: 3 rounds
800m run
21 power cleans, 155 lbs
21:50
Tough workout. I feel my time was a bit slow due to a few factors. 1) We ran on treadmills that A) probably slowed my running down due to the fact that a speed must be designated making it hard to speed up or slow down and B) the gym was packed and we were forced to wait at least once during the WOD, for about a minute, for a treadmill to open up. 2) Our barbells were set up downsatirs (about 50m away from the treadmills with a flight of stairs to scale), without bumper plates and a gym employee chirping in our ears "please don't slam the weights," this forced us to use energy to cautiously lower the bar to the ground on every rep, during 63 reps, this takes a toll on the ol' body. 3) The WOD was just flat out difficult. 155 lbs is pretty heavy and I predict that there is a chance that I could have got sub 20 minutes in perfect conditions, i.e. at Balance. Regardless, we were soaked, we all (CMo, Lou and I) did it rx'd and were drained at the end. My runs were about an 8 minute mile pace for the first round, a 7:30 mile pace for the second round and a 7 minute mile pace for the third. The cleans were approximately broken up 11-5-3-2 in round 1, 11-4-3-3 in round 2 and 11-8-2 for round 3.
These workouts were followed by "Cheat Night Gone Right" that included but was not limited to pizza, carne asada, fro-yo, pastries, pie, cookies and a Caps 8-2 victory over the Fagadelphia Cryers. Probably the best cheat night to date.
Subscribe to:
Comments (Atom)