Hold the vision, Trust the process Program design by Stephen Flamm
Saturday, February 21, 2015
2/20/2015
AM
5 rounds @ easy pace:
3:00 airdyne
3:00 mobility of choice-prep the PM movements
PM
A. 1 squat snatch + 3 overhead squats, build to a tough set in 4 attempts from an empty bar
B. Back squat, quick build to a tough double
+
For time @open pace:
100 double unders
75 wall ball
50 CTB pull ups
25 burpees
+
10:00 airdyne @Z1
AM
complete
PM
A. 95-105-called after two sets due to pain in right hand
B. 225
+
9:34
+
complete
Merrrrr. The weird pain in my right hand is getting annoying. It's not really keeping me from doing anything, it's just really uncomfortable when weight is loaded on top of it for a long period of time. Snatching didn't hurt, but holding the bar while doing overhead squats was making it flare up so I called it after two sets. When I was warming up I kicked up into a handstand and it hurts to put all my weight on it. It just feels like it needs to be popped, it doesn't feel strained or pulled, it just feels "off". It's very odd. I'm going to make an appointment with Pete this week to see if he can fix it, I don't want to be dealing with any weird pains going into the Open.
Back squats were alright, 225 was definitely tough but looking back I think I had a bit more in the tank. Back squats have been feeling heavy these days, I can't believe my 1RM is 270.
The chipper was good and bad. All the double unders were unbroken. My plan for the wall ball was to knock out a large set right away and then go from there. I hit 21 in a row and then the sets were smaller after that. I did 15, then 12, then I think it was like 8-10 from there? I can't really remember. I was resting a bit too much between sets once I hit 50, but I was still happy with my pace on this. The CTB pull ups......eeeeeeesh. Before the workout started, I thought to myself "I'll just do the pull ups in 5 sets of 10" like a CLASSIC McCarty. Once I actually got to the pull ups, I knocked out an easy set of 10 but quickly realized I would not be able to do 5 sets of 10. I did a few sets of 5 and then they were smaller sets after that. I was definitely resting way too much between sets of pull ups. I started out with butterfly pull ups but switched over to kipping a few times. A few of them were singles. I was being a baby on this, my muscles were never tired, I was just breathing really hard at this point. I definitely could have gone faster on these. I felt pretty shitty by the time I got to the burpees, I think I blacked out the entire time. All I remember is slobbering everywhere and looking at the clock at one point and thinking "Fuck, Stephen said sub-10, I have to go." I ended up finishing in 9:34. I thought I was keeping a pretty steady pace on the burpees but I asked Heather if they were slow and she said yes. DAMMIT. I still pushed pretty hard on this workout, after it was over I had to go to the bathroom and collect myself because I thought I might puke and/or shit my pants. I'm happy I was able to do this sub-10.
I have a few thoughts. First of all, I can tell that mentally I have gotten so much better about just accepting the workout as it is given to me. 6 months ago, seeing 75 wall balls come up during a workout would have sent me into a tailspin. Now, I look at that and think "okay." Large numbers do not scare me anymore (unless it's a large number of rope climbs, still working on that one). But overall, I think I have gotten so much better about looking at my work and saying "okay, let's do that." because I know complaining and worrying about the number of reps isn't going to change anything. I can complain all I want, but when it comes down to it I end up doing the work anyways. I think even if Stephen gave me a workout that had 100 wall balls in it, I would have that moment of "jesus" but then just accept it and do it. I feel like I'm rambling. Oh well, it makes sense to me.
Also, I was watching the documentary CrossFit.com just posted that followed the athletes from the Open through the Games. They were interviewing Camille about a week out from the Games, and she made a comment along the lines of "A lot of it is mentally preparing myself to really hurt on every single workout. If you want to win, you have to be willing to go to that dark place." This really resonated with me, especially since the Open is less than a week away. I want to give every workout my all, and I need to push myself to that dark place if I have to. I have to prepare myself to hurt because I want to contribute some solid scores for my team. I'm ready to do it!
5 rounds @ easy pace:
3:00 airdyne
3:00 mobility of choice-prep the PM movements
PM
A. 1 squat snatch + 3 overhead squats, build to a tough set in 4 attempts from an empty bar
B. Back squat, quick build to a tough double
+
For time @open pace:
100 double unders
75 wall ball
50 CTB pull ups
25 burpees
+
10:00 airdyne @Z1
AM
complete
PM
A. 95-105-called after two sets due to pain in right hand
B. 225
+
9:34
+
complete
Merrrrr. The weird pain in my right hand is getting annoying. It's not really keeping me from doing anything, it's just really uncomfortable when weight is loaded on top of it for a long period of time. Snatching didn't hurt, but holding the bar while doing overhead squats was making it flare up so I called it after two sets. When I was warming up I kicked up into a handstand and it hurts to put all my weight on it. It just feels like it needs to be popped, it doesn't feel strained or pulled, it just feels "off". It's very odd. I'm going to make an appointment with Pete this week to see if he can fix it, I don't want to be dealing with any weird pains going into the Open.
Back squats were alright, 225 was definitely tough but looking back I think I had a bit more in the tank. Back squats have been feeling heavy these days, I can't believe my 1RM is 270.
The chipper was good and bad. All the double unders were unbroken. My plan for the wall ball was to knock out a large set right away and then go from there. I hit 21 in a row and then the sets were smaller after that. I did 15, then 12, then I think it was like 8-10 from there? I can't really remember. I was resting a bit too much between sets once I hit 50, but I was still happy with my pace on this. The CTB pull ups......eeeeeeesh. Before the workout started, I thought to myself "I'll just do the pull ups in 5 sets of 10" like a CLASSIC McCarty. Once I actually got to the pull ups, I knocked out an easy set of 10 but quickly realized I would not be able to do 5 sets of 10. I did a few sets of 5 and then they were smaller sets after that. I was definitely resting way too much between sets of pull ups. I started out with butterfly pull ups but switched over to kipping a few times. A few of them were singles. I was being a baby on this, my muscles were never tired, I was just breathing really hard at this point. I definitely could have gone faster on these. I felt pretty shitty by the time I got to the burpees, I think I blacked out the entire time. All I remember is slobbering everywhere and looking at the clock at one point and thinking "Fuck, Stephen said sub-10, I have to go." I ended up finishing in 9:34. I thought I was keeping a pretty steady pace on the burpees but I asked Heather if they were slow and she said yes. DAMMIT. I still pushed pretty hard on this workout, after it was over I had to go to the bathroom and collect myself because I thought I might puke and/or shit my pants. I'm happy I was able to do this sub-10.
I have a few thoughts. First of all, I can tell that mentally I have gotten so much better about just accepting the workout as it is given to me. 6 months ago, seeing 75 wall balls come up during a workout would have sent me into a tailspin. Now, I look at that and think "okay." Large numbers do not scare me anymore (unless it's a large number of rope climbs, still working on that one). But overall, I think I have gotten so much better about looking at my work and saying "okay, let's do that." because I know complaining and worrying about the number of reps isn't going to change anything. I can complain all I want, but when it comes down to it I end up doing the work anyways. I think even if Stephen gave me a workout that had 100 wall balls in it, I would have that moment of "jesus" but then just accept it and do it. I feel like I'm rambling. Oh well, it makes sense to me.
Also, I was watching the documentary CrossFit.com just posted that followed the athletes from the Open through the Games. They were interviewing Camille about a week out from the Games, and she made a comment along the lines of "A lot of it is mentally preparing myself to really hurt on every single workout. If you want to win, you have to be willing to go to that dark place." This really resonated with me, especially since the Open is less than a week away. I want to give every workout my all, and I need to push myself to that dark place if I have to. I have to prepare myself to hurt because I want to contribute some solid scores for my team. I'm ready to do it!
Thursday, February 19, 2015
2/18/2015
AM
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Shoulder to overhead, 6-4-2-6 moderate/tough working on efficiency w/different methods (PP, PS, Split); 2:00 rest
+
For time @95%
21 deadlifts, 175
15 bar-facing burpees
9 muscle ups
+
4:00 @95%
15 thrusters, 75
15 toes to bar
AM
Skipped, could not make it to the gym in the AM due to the snow
PM
A. 125-145-160-135
+
3:41
+
2 rounds
I had to skip my AM session for a second time this week because of the snow. I'm getting really sick of your shit, winter. WRAP IT UP.
The PM session was pretty good. Shoulder to overhead felt easy, 145 and 160 were actually easier than 125 and 135. I couldn't really find a good rhythm on the set of 6 at 135. I wouldn't mind seeing some heavy shoulder to overhead in the open.
The 21-15-9 workout was fun, I really enjoyed it. I broke up the deadlifts 7/7/7, I don't think I could have done those any differently. I almost dropped it with 2 reps left because my hands felt like they were starting to tear but I just held on to it. Burpees were steady and not bad at all, I don't really mind bar facing burpees anymore. Muscle ups were 4/3/2. The first two sets were very easy, the last 2 reps were a bit of a struggle, I caught both of them really low in the dip. I was also resting a bit too long between sets of MUs but overall I was pretty pleased with this.
The thruster/toes to bar workout was rough. I did not enjoy this. I haven't done thrusters in a workout in awhile. During the first round I put the bar down after 10 reps and I immediately regretted it. There was really no reason to do it, I just felt like I should break it up for some reason. Toes to bar were 5/5/5 the first round then 5/4/2/2/1/1 the second round, I think. I broke them up a lot. I broke up the thrusters 8/5/2 on the second round. I felt terrible on this, breathing was bad and transitions were slow. I was standing around too much. I also started having this weird sharp pain in my right hand while I was doing thrusters, I'm not sure where that came from. I couldn't feel it on the toes to bar, only the thrusters. It's still kind of lingering, if I bend my hand all the way forward I can feel it. I'm hoping it goes away in the next day or two. I was pretty disappointed on how I felt on this workout, I don't want to feel that bad one week out from the open.
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Shoulder to overhead, 6-4-2-6 moderate/tough working on efficiency w/different methods (PP, PS, Split); 2:00 rest
+
For time @95%
21 deadlifts, 175
15 bar-facing burpees
9 muscle ups
+
4:00 @95%
15 thrusters, 75
15 toes to bar
AM
Skipped, could not make it to the gym in the AM due to the snow
PM
A. 125-145-160-135
+
3:41
+
2 rounds
I had to skip my AM session for a second time this week because of the snow. I'm getting really sick of your shit, winter. WRAP IT UP.
The PM session was pretty good. Shoulder to overhead felt easy, 145 and 160 were actually easier than 125 and 135. I couldn't really find a good rhythm on the set of 6 at 135. I wouldn't mind seeing some heavy shoulder to overhead in the open.
The 21-15-9 workout was fun, I really enjoyed it. I broke up the deadlifts 7/7/7, I don't think I could have done those any differently. I almost dropped it with 2 reps left because my hands felt like they were starting to tear but I just held on to it. Burpees were steady and not bad at all, I don't really mind bar facing burpees anymore. Muscle ups were 4/3/2. The first two sets were very easy, the last 2 reps were a bit of a struggle, I caught both of them really low in the dip. I was also resting a bit too long between sets of MUs but overall I was pretty pleased with this.
The thruster/toes to bar workout was rough. I did not enjoy this. I haven't done thrusters in a workout in awhile. During the first round I put the bar down after 10 reps and I immediately regretted it. There was really no reason to do it, I just felt like I should break it up for some reason. Toes to bar were 5/5/5 the first round then 5/4/2/2/1/1 the second round, I think. I broke them up a lot. I broke up the thrusters 8/5/2 on the second round. I felt terrible on this, breathing was bad and transitions were slow. I was standing around too much. I also started having this weird sharp pain in my right hand while I was doing thrusters, I'm not sure where that came from. I couldn't feel it on the toes to bar, only the thrusters. It's still kind of lingering, if I bend my hand all the way forward I can feel it. I'm hoping it goes away in the next day or two. I was pretty disappointed on how I felt on this workout, I don't want to feel that bad one week out from the open.
Wednesday, February 18, 2015
2/17/2015
10 sets:
500m row @85%- goal is tough but sustainable pace across all sets
2:00 walk rest (5:00 after set 5)
2:03.4
2:03.3
2:03.3
2:03.1
2:03.7
2:03.5
2:03.5
2:03.0
2:03.1
2:03.0
Rows felt much better than last week. I ended up getting the same pace this week as I did last week even though today I had :30 less rest, so I'm not sure if I was going too slow last time? The only rows that started to get uncomfortable were the 5th set and 10th set. Pretty happy with this.
I finished pretty early so I worked on some handstand walking, it's getting faster!
500m row @85%- goal is tough but sustainable pace across all sets
2:00 walk rest (5:00 after set 5)
2:03.4
2:03.3
2:03.3
2:03.1
2:03.7
2:03.5
2:03.5
2:03.0
2:03.1
2:03.0
Rows felt much better than last week. I ended up getting the same pace this week as I did last week even though today I had :30 less rest, so I'm not sure if I was going too slow last time? The only rows that started to get uncomfortable were the 5th set and 10th set. Pretty happy with this.
I finished pretty early so I worked on some handstand walking, it's getting faster!
Monday, February 16, 2015
Saturday, February 14, 2015
2/14/2015
AM
5 rounds @easy pace:
30 airdyne calories
2:00 mobility of choice-different piece every set
10 CTB pull ups
PM
A. 1 halting clean-grip deadlift + 2 clean pulls + 1 power clean, 5x1 building, :05 between movements; 2:00 rest
+
For times:
1000m row @85%
2:00 rest
3 rounds of (5 clean-grip deadlifts @205 + 5 burpee muscle ups)
2:00 rest
1000m row @85%
+
6 sets:
:60 airdyne @90% aerobic
:60 airdyne @ 50%
AM
complete
PM
A. 125-145-165-175-180
+
4:20.0/2:10.0
+
6:45
+
4:18.0/2:09.0
+
complete
Today started out pretty well and then went sort of downhill. I really enjoyed the lifting portion, that was a cool complex. Weight was feeling very light today, clean pulls at 180 felt the same as the pulls at 125. When I went to power clean 180 I actually pulled it a lot higher than I expected and I dropped under the bar before it even hit my shoulders, so it kind of came crashing down on me. Stephen said I looked like I wasn't expecting to pull it that high and I kind of surprised myself. My legs were still extremely sore from the wall ball/ double under workout from yesterday and they were dragging on the power cleans. I felt like I wasn't driving my feet into the ground very aggressively, my legs seemed to be on a two second delay from the rest of my body. Even so, lifting still felt great today.
The first row was kind of a mess, I was pulling so slow but for some reason I couldn't make myself go any faster. The second row was better, I was able to find a good rhythm. Again, legs were feeling sore from yesterday.
The deadlift/muscle up workout was pretty bad. I thought I was going to just smash this and that was not the case. Deadlifts were not the problem, they were easy and all unbroken. It was the muscle ups. My hands were in a lot of pain during this, as soon as I jumped up to the rings to do the first muscle up I knew I was in trouble. I'm not sure why my hands hurt so much today but it was very uncomfortable to grab the rings. This was the worst my muscle ups have been in a long time, they felt like shit. I'm not used to jumping to the rings from the ground so my kip was extremely off. Also, I could only go so fast on the muscle ups because I had to steady the rings each time I came off. I was just going SO slow between each rep and they were sloppy. These were just really off today and I was pretty bummed after this was over. I was pretty disappointed with my performance on this. Not my best weekend of training.
5 rounds @easy pace:
30 airdyne calories
2:00 mobility of choice-different piece every set
10 CTB pull ups
PM
A. 1 halting clean-grip deadlift + 2 clean pulls + 1 power clean, 5x1 building, :05 between movements; 2:00 rest
+
For times:
1000m row @85%
2:00 rest
3 rounds of (5 clean-grip deadlifts @205 + 5 burpee muscle ups)
2:00 rest
1000m row @85%
+
6 sets:
:60 airdyne @90% aerobic
:60 airdyne @ 50%
AM
complete
PM
A. 125-145-165-175-180
+
4:20.0/2:10.0
+
6:45
+
4:18.0/2:09.0
+
complete
Today started out pretty well and then went sort of downhill. I really enjoyed the lifting portion, that was a cool complex. Weight was feeling very light today, clean pulls at 180 felt the same as the pulls at 125. When I went to power clean 180 I actually pulled it a lot higher than I expected and I dropped under the bar before it even hit my shoulders, so it kind of came crashing down on me. Stephen said I looked like I wasn't expecting to pull it that high and I kind of surprised myself. My legs were still extremely sore from the wall ball/ double under workout from yesterday and they were dragging on the power cleans. I felt like I wasn't driving my feet into the ground very aggressively, my legs seemed to be on a two second delay from the rest of my body. Even so, lifting still felt great today.
The first row was kind of a mess, I was pulling so slow but for some reason I couldn't make myself go any faster. The second row was better, I was able to find a good rhythm. Again, legs were feeling sore from yesterday.
The deadlift/muscle up workout was pretty bad. I thought I was going to just smash this and that was not the case. Deadlifts were not the problem, they were easy and all unbroken. It was the muscle ups. My hands were in a lot of pain during this, as soon as I jumped up to the rings to do the first muscle up I knew I was in trouble. I'm not sure why my hands hurt so much today but it was very uncomfortable to grab the rings. This was the worst my muscle ups have been in a long time, they felt like shit. I'm not used to jumping to the rings from the ground so my kip was extremely off. Also, I could only go so fast on the muscle ups because I had to steady the rings each time I came off. I was just going SO slow between each rep and they were sloppy. These were just really off today and I was pretty bummed after this was over. I was pretty disappointed with my performance on this. Not my best weekend of training.
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