12/3/2014

AM
3 sets:
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
300m ski erg @90% aerobic
2:00 rest

PM
A. Split jerk from blocks, 10:00 tech/speed work, you pick the weights
B. Power clean, build very quickly to a heavy single for the day
+
AMRAP in 3:00
Power cleans, 90% of B
+
5 sets @ increasing effort
35 double unders
10 KB swings, 53
10 burpees
:90 rest
+
10:00 airdyne @85%-high effort w/no burn

AM
complete

PM
A. complete
B. 195
+
12 @175
+
1:42
1:32
1:25
1:20
1:15
+
complete


AM session went much better than last week, I changed up what I ate for dinner the night before and felt much lighter going into the AM session. I'm really happy with how much my running is improving, my pace is getting quicker but I'm still able to maintain my breathing at 90%. Recovery between movements was overall a lot better than last week. 

Split jerk tech work was solid, I never went above 145. When I worked with Chelsea a few weeks ago, she told me I do this weird thing before I jerk where I lock and unlock my knees a bunch, so I worked on not doing that. I also worked on dropping lower underneath the bar. 

Power cleans felt real heavy today. REALLLLLL HEAVY. I worked up to 195 but caught it pretty low so I called it there. I was really disappointed with the 3:00 AMRAP, I only got 12 cleans @ 175. What the heck. Usually 175 is not heavy for me at all, I'm not sure what was going on but I definitely should have gotten more than 12 cleans in 3 minutes. My muscle were never fatigued but I was breathing really had on this just like I was last week. 

The 5 sets at increasing effort went well, although I'm not sure if my fifth time should be a lot faster than my first time? There's only a :27 difference between the first set and last set so I'm not sure if maybe I went either too fast on the first set or didn't pick up the pace enough on the last set. Double unders were all unbroken. 

Airdyne was good, breathing on this is definitely improving. 

12/2/2014

A. Squat snatch from high hang, build quickly to a heavy single
B. Front rack walking lunges, 3x12-16 steps, heavy; 2:00 rest
C1. Close-grip bench press, 2-2-1-1, 20x1; 60 rest
C2. Axle pendlay row, 4x4-5, 20x1; 60 rest
+
5:00 airdyne, increasing effort every :60 so that last :60 is hard
+
8 sets:
:12 airdyne sprint
1:18 easy 
+
5:00 airdyne

A. 150 
B. 105-115(12)-115
C1. 125-135-140-145 (F)
C2. 120-125-130(4)-130
+
complete
+
complete
+
complete


Snatches started off a little rough but got better as the weight got heavier. I kept falling forward on my toes for the first few reps, but that stopped once I hit 135. I think the heavy weight was forcing me to go back on my heels. I went up to 145 and failed, my set up was sloppy and rushed. I rested a few minutes and hit it easily on the second try. I went up to 150 and failed because I fell too far forward. I got it on the second try pretty easily but I took a few steps forward while standing up with it so I called it there. I think I could have hit 155 if I didn't waste the energy on the two reps I failed, but I'm happy with 150 because it's only 5 pounds under my current 1RM hang snatch. 

Front rack walking lunge was extremely easy at 105, so I added 10 pounds and assumed I would be able to add weight again for the third set. Nope. 115 was a lot harder and I had to stop at 12 steps. That was a bit disappointing. I should have stretched a bit more before this because my quads were extremely sore after the first set. 

Bench press was a mess today. I was pretty confident while warming up I was going to hit 150, which would be a PR. I hit 135 for an easy two, jumped up to 145 and failed. I dropped back down to 140 but it was a struggle to get up. I went back up to 145 just to try and failed again. Bench press is really frustrating. 135 felt so easy for a double and 145 was impossible for a single. What the heck. Hopefully next week will be better. I think I overestimated the axle pendlay row a bit, the first set felt extremely heavy and I could barely grip the bar. This whole section of training was pretty disappointing. 

The airdyne work felt really good, breathing is definitely getting better. Huzzah!

12/1/2014

60:00 airdyne @Z1, off every 12:00 for 1 rope climb + 3 wall walks + :30/side plank

complete


Rope climbs were really fast. Wall walks were easy. Side planks are still the worst.

11/30/2014

15 sets:
:30 airdyne @90% aerobic 
:30 airdyne @50%
+
AMRAP in 12:00
10m handstand walk
30 double unders
50m farmers walk, 70/hand
+
10 sets:
150m run @90% aerobic
:45 rest

complete
+
5 rounds
+
complete


Breathing was excellent on everything today. The AMRAP went really well, tried to stay moving the entire time and kept transitions short. Handstand walk was unbroken the first two rounds but had to break at least once on the last three rounds because after the farmers walk my forearms felt like they had been dipped in cement. Double unders were all unbroken. Breathing was really good on the runs and I was able to pick up the pace a little bit, very happy with the improvement on this. Another good day in the books. 

11/29/2014

AM
5-7 rounds @ easy pace
:60 airdyne 
50m farmers walk, 53/hand
:60 row
3/side KB windmill
:60 FLR on ground

PM
A. 1 squat snatch + 2 overhead squats, build to a tough set
B. Snatch pulls, 4x1 starting @165 and adding 10 each set, 2:00 rest
+
8:00 @70% of [10 CTB pull ups, 10 wall ball, 10 burpees]
4:00 rest
8:00 @70% of [12 airdyne cal, 10 box jump w/step down @24, 8 ring dips]
+
2 sets:
200m sled drag, very high effort and heavy, rest as needed

AM
complete, 25# KB for windmills

PM
A. 140
B. 165-175-185-195
+
complete
+
complete
+
complete with 90# on sled


Solid training day. I was really happy about hitting 140 for the snatch/OHS. My snatches are definitely getting better and I'm gaining back my confidence. All the snatches felt really easy, I think I could have hit 145-150. The overhead squats were giving me a bit of trouble, I always struggle with those. The two reps at 140 were a little shaky and I could feel myself starting to tip forward on my toes so I called it. Really happy my snatches are improving, hopefully I'm starting to move out of that weird slump. 

Snatch pulls were fine, 195 was the only set that wasn't very high. 

The two 8:00 pieces went well, although it was hard for me to keep the first one at 70%. I always breathe pretty hard after CTB pull ups, but they were really easy and fast. All the wall ball were unbroken and I kept the burpees at a steady pace. I struggled a bit on ring dips, I haven't done those in awhile. I did the first 8 unbroken, then 6/2, then 6/1/1. 

The sled drag SUCKED SO MUCH. Holy shit. This was the worst. I knew it was going to be bad because I saw everyone else flopping on the ground after they were done. I think we went out a little fast, Heather was moving pretty quickly and I was trying to match her pace. That was a mistake. 50 meters in, my legs and lungs started burning and my pace dropped quite a bit. I didn't know if I was even going to make it the full 200 meters. We made it through the first half and it took us at least 7:00 to recover before we did the second half. I took the second 200 meters a bit slower but it was still extremely tough. 

11/28/2014

35:00 airdyne @Z1 

Gobblers and Gobblettes Recap

WOD #1- Squat clean speed ladder

Each person will have 2 minutes to complete the squat clean ladder. You will be working side by side along your partner. There will be 5 bars set-up. You must start at the first bar and cannot move onto the next bar until the previous one was successfully squat cleaned.

Men's Ladder: 185/205/225/250/275

Women's Ladder: 115/130/145/160/175

This was one of my favorite events of the day. I was looking forward to it because it had gone really well in practice and I always enjoy ladders. As we were warming up I started getting more nervous, I did a few cleans then we had a long standards meeting and I started getting cold. After the meeting I ran through the ladder once, and 175 felt extremely heavy. That's when I started freaking out a bit. I was worried that I would get to 175 and fail it. I'm not sure why I was so nervous all of a sudden. Once the event actually started, the adrenaline kicked in and everything was fine. It went exactly how it had gone in practice, I made it through two full times + 4 bars and 1 burpee. I got to the 160 bar with less time than I had in practice but I think that's because the bars were more spaced out at the competition, plus I was taking more time to set up on the heavier bars because I didn't want to fail anything. I was really happy with this. Jeff made it through one full time and then got a few more bars, I can't remember how many. Overall we were both really happy with how we did on this one! 

Floater WOD- Thrusters and HSPU 

This is a 2 minute workout to be done on your own at the Floater WOD Station.

1 Minute of Thrusters (135#/95#)

1 Minute of Handstand Push-Ups

Both the male and the female are working simultaneously.

This fucking sucked man. Jeff and I decided to do this right after the first workout so our shoulders would be recovered for the muscle ups. I was not nearly recovered enough from the squat clean ladder. I started with the thrusters and did a set of 16 pretty easily before I dropped the bar. I'm not exactly sure why I dropped it, I wasn't even that tired, I just felt like I should take a break. I regret that decision. When I picked up the bar again, it felt like it weighed 1000 pounds. I only got 4 more thrusters before time ran out. I only got 8 HSPU, those were terrible after the thrusters. My shoulders were smoked. Jeff CRUSHED the HSPU, he got 38. He definitely saved us on that. The floater WOD was more of an annoyance than anything, it wasn't well-organized and it was sort of chaotic. 

WOD #2- Row, double unders, snatch

In 10 Minutes, complete the following:

750m Row Per Person/150 Double Unders Per Person

AMRAP Snatches (155/95#)

I had practiced this one before so I knew how it was going to feel. I started on the rower and Jeff started with double unders. I kept it at a 2:00-2:03 pace the whole time, he flew through his double unders and I was only at 450 meters when he finished, so I picked up the pace a little bit. Once we switched, it felt like it took me forever to finish the double unders. Jeff is a strong rower so I knew I would have to keep moving. I hit 70 in a row and then they were smaller sets after that. I was breathing pretty hard by this point and I was resting a lot. My shoulders were still pretty tired from the floater WOD. When we got to the snatches I think we had a little over 3:00. I hit 3 and then we just switched singles back and forth. There were a few times where I did 2 in a row to give Jeff a break. He killed it on this, he didn't struggle with the weight at all. I was breathing so hard on this, it was a bit surprising. In practice I wasn't nearly as tired. All the snatches felt really easy and it turns out we got 50 total! We were both pretty surprised, I had no idea where we were during the snatches and we both thought we were somewhere in the mid-30s. Jeff and I had great communication during this event, all he had to do was give me a look and I knew he needed me to do another rep so he could rest. I was very proud of us on this event. 

WOD #3- 2 AMRAPS

In 6 Minutes, complete as many reps as possible of: 

3 Muscle Ups

9 Deadlifts (275/185#)

6 Muscle Ups

18 Deadlifts (275/185#)

9 Muscle Ups

27 Deadlifts (275/185#)

etc.....

One person working at a time. The deadlifts are always triple the amount of muscle ups

2:00 transition

In 6 Minutes, complete as many reps as possible of:

10 Pistol Squats

10 Toes-to-Bar

20 Pistol Squats

20 Toes-to-Bar

30 Pistol Squats

30 Toes-to-Bar 

40 Pistol Squats

40 Toes-to-Bar

etc, etc. etc

One person working at a time

The muscle up/deadlift workout went really well. Jeff started with muscle ups then we just alternated sets of 3 for the deadlifts the entire time. He did all the muscle ups for the set of 6 and then we started trading off sets of 3. My MUs felt AWESOME, stringing 3 together every time was extremely easy. I think our deadlifts could have been a little faster but other than that everything went smoothly. The only thing that was frustrating was how crowded it was. It was impossible to have a quick transition on the muscle ups because there were just people everywhere. I tried to sneak behind Jeff as he was doing MUs but I just had to stand out in front because there were judges and people deadlifting/doing muscle ups all over the place. At one point Jeff hopped up on the rings and there was a guy deadlifting RIGHT in front of him, to the point where Jeff couldn't even kip. I had to yell to the guys judge and tell them to move. It was definitely way too crowded during this event. Also, our judge was not the best. At one point during the set of 27 deadlifts Jeff asked our judge how many reps we had left and her response was "a lot". That was it. I was like, are you kidding me? It's your job to tell us how many we have left. Ugh. Other than that, the workout was fine, Jeff and I both did really well on the muscle ups!

The TTB/pistol WOD was a struggle for me. Our plan going in was Jeff would do 6 pistols and I would always do 4. My pistols were just not good at all during this workout. I was wearing my nanos and I just kept losing my balance on my left leg. The right leg was always fine but I would go to do a pistol on my left and I would just wobble for like four seconds before actually getting the rep. I never failed any, they were just extremely slow. I felt bad for slowing us down. We had a nice transition on the TTB, one of us would hop up and do 5-7 and then the next person would jump up from behind, so we were sort of just going in a circle. Jeff took over the majority of the pistols, by the end I was only doing 2 reps because they were just so slow. I felt really bad that he had to do so many, usually my pistols are really good. He killed it though, his pistols were super fast. This was the only workout where I was disappointed in my performance. But I was proud of Jeff for taking over on this one and smoking the pistols. 

Overall, we got 13th place, which is a huge improvement from last year (21st place). I felt really good about our performance, Jeff and I always work really well together as a team and all the workouts were in our wheelhouse. I always have so much fun with Jeff, he is an amazing athlete and great partner. It was also really awesome having so many people from CSC compete, I was so proud of everyone. We really do have an excellent community at CSC and have so many talented individuals. It was a great day of competition and I can't wait to do it again next year!