AM
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Shoulder to overhead, 4-3-2-4 moderate/tough working of efficiency w/different methods (PP, PS, Split); 2:00 rest
+
For time @95%
15 burpee box jump overs, 20
3 rope climbs or muscle ups
12 burpee box jump overs, 20
2 rope climbs or muscle ups
9 burpee box jump overs
1 rope climb or muscle up
+
10:00 rest
+
1 set for calories:
:60 airdyne @97%
AM
complete
PM
A. Cut out because of hand
+
6:02 w/rope climbs
+
34 calories
Today actually went a lot better than I thought it would. Let me just start by saying I came in to the gym in a pretty bad mood. I had a stressful morning and I was also pretty disappointed about not getting an invite to the combine. It was one of those rare days where I came in and just wanted to get the work done so I could leave. I was feeling frustrated because I had to completely cut out the first portion of my workout and I was bummed out I couldn't do muscle ups. I fully understand why I can't do shoulder to overhead or muscle ups right now, it would be the dumbest thing ever to fuck up my hand on the eve of the Open and I definitely don't want to mess with it. I was just feeling sorry for myself and wallowing in everything that was going wrong at the moment. In other words, I was being a Lil B.
As I was warming up for the rope climb workout, I tried to change my attitude. Instead of being pissed about not being able to do muscle ups, I decided to look at it as an opportunity to work on my rope climbs. I decided to use all my frustration and go HAM on my workout. I definitely went as hard as I could. The burpee box jump overs were pretty quick, I slowed down a little bit on the set of 9 but I thought the set of 15 and 12 were relatively fast. My transition from rope to box was very quick, I walked right from the rope to the box and immediately went into a burpee. I tried to cut down the rest between rope climbs, I think the only time I was resting too much was on the set of 2 because I was breathing pretty hard by this point. All the climbs felt really good, Heather said they looked fast so that's a good sign! I felt really good after this was over.
I was pretty pleased with the :60 airdyne calories. I think I could have gone out a bit harder in the beginning, I think I was a little slow the first :15 because I wasn't fully recovered from the first workout. I was hurting pretty bad afterwards, legs were blown up.
I was definitely in a better mood after I trained. I need to remember to use situations like the combine as a motivator to keep training hard so I can reach my goals.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, February 26, 2015
Wednesday, February 25, 2015
2/24/2015
A. Back squat, 2-2-2-2-2 @65% 1RM, 10x1, begin a set every :60
+
6-8 sets:
500m row @85%- goal is tough but sustainable pace across all sets
:90 walk rest (5:00 after middle set)
+
10:00 mobility work of choice
A. complete @175
+
2:02.3
2:02.2
2:02.2
2:02.1
2:02.2
2:02.3
2:01.9
2:02.3
+
complete
Back squats were very easy. I was a little bummed I wasn't able to do front squats, I haven't done them in a long time and I was pretty excited to see them in my programming but it's not worth fucking up my hand. Front squats, we will meet another day.
The rows felt great. I was shocked at how good my breathing was on this. Before I started, I decided I would try to hold between a 2:03-2:05 pace since I had :30 less rest than last week. After the first set, my pace was a 2:02 so I was like okay well let's just do this and see how it goes. I made my new goal to hold a 2:02 for each row and I was able to do it. My breathing was excellent, the only sets that got tough were the 4th and 8th. I was pretty surprised I was able to bring the pace down this week, especially since I had less rest. I think a lot of it was mental, I knew I only had to do 8 sets and I would get to rest after 4 instead of 5. Either way, I am really happy about my numbers on this. I can tell my breathing has improved a lot and I'm just much better mentally as well.
+
6-8 sets:
500m row @85%- goal is tough but sustainable pace across all sets
:90 walk rest (5:00 after middle set)
+
10:00 mobility work of choice
A. complete @175
+
2:02.3
2:02.2
2:02.2
2:02.1
2:02.2
2:02.3
2:01.9
2:02.3
+
complete
Back squats were very easy. I was a little bummed I wasn't able to do front squats, I haven't done them in a long time and I was pretty excited to see them in my programming but it's not worth fucking up my hand. Front squats, we will meet another day.
The rows felt great. I was shocked at how good my breathing was on this. Before I started, I decided I would try to hold between a 2:03-2:05 pace since I had :30 less rest than last week. After the first set, my pace was a 2:02 so I was like okay well let's just do this and see how it goes. I made my new goal to hold a 2:02 for each row and I was able to do it. My breathing was excellent, the only sets that got tough were the 4th and 8th. I was pretty surprised I was able to bring the pace down this week, especially since I had less rest. I think a lot of it was mental, I knew I only had to do 8 sets and I would get to rest after 4 instead of 5. Either way, I am really happy about my numbers on this. I can tell my breathing has improved a lot and I'm just much better mentally as well.
Tuesday, February 24, 2015
2/23/2015
AM
30:00 airdyne @Z1
+
15:00 mobility work of choice
PM
A. 1 clean-grip deadlift + 1 clean pull + 1 power clean, cut the PC if needed, 5x1 building, :05 between movements; 2:00 rest
+
3 sets for even times:
50 double unders
10 alternating pistols
10 ring dips-cut if needed
10 KB swings, 53
10 CTB pull ups
3:00 walk rest
+
3 sets:
:30 airdyne @97%
4:30 rest
AM
complete
PM
A. (cut out the PC) 135-155-175-185-155
+
1:47
1:42
1:43
(cut out the dips)
+
complete
I saw Pete this morning, he said I irritated a ligament in my hand when I was doing thrusters last Wednesday. He worked on it a bit and it definitely feels better but he said it will probably take a few weeks for it to feel completely normal. He said to be very careful on power cleans, front squats, and HSPU especially. It feels a lot better but I will still continue to be very cautious through the open.
Today was a pretty solid day of training. Stephen told me to cut the PC from the complex so I only did the deadlift and pull. Everything was feeling very light today. My hand felt totally fine up through 175, when I went to do the pull at 185 I felt a very slight tug in my hand so I dropped back down to 155 and that was completely fine.
I really enjoyed the three sets for even times. Stephen had me cut out the dips due to my hand situation. I was a little nervous to try KB swings but I felt nothing in my hand so that's good! All double unders were unbroken and very fast. Pistols were slow as per usual, I'm really starting to dislike those. When I was warming up I tried doing a few without my knee sleeves but I just can't. It's just annoying because I waste so much time pulling them up after the double unders. Also, I really need to work on not going up on my toes during my pistols, it slows them down so much. I want to be able to do them completely flat. These are still a huge work in progress. CTB pull ups felt great today and they were all unbroken. I would really like to see some of these in the open.
Airdyne sprints hurt as per usual.
30:00 airdyne @Z1
+
15:00 mobility work of choice
PM
A. 1 clean-grip deadlift + 1 clean pull + 1 power clean, cut the PC if needed, 5x1 building, :05 between movements; 2:00 rest
+
3 sets for even times:
50 double unders
10 alternating pistols
10 ring dips-cut if needed
10 KB swings, 53
10 CTB pull ups
3:00 walk rest
+
3 sets:
:30 airdyne @97%
4:30 rest
AM
complete
PM
A. (cut out the PC) 135-155-175-185-155
+
1:47
1:42
1:43
(cut out the dips)
+
complete
I saw Pete this morning, he said I irritated a ligament in my hand when I was doing thrusters last Wednesday. He worked on it a bit and it definitely feels better but he said it will probably take a few weeks for it to feel completely normal. He said to be very careful on power cleans, front squats, and HSPU especially. It feels a lot better but I will still continue to be very cautious through the open.
Today was a pretty solid day of training. Stephen told me to cut the PC from the complex so I only did the deadlift and pull. Everything was feeling very light today. My hand felt totally fine up through 175, when I went to do the pull at 185 I felt a very slight tug in my hand so I dropped back down to 155 and that was completely fine.
I really enjoyed the three sets for even times. Stephen had me cut out the dips due to my hand situation. I was a little nervous to try KB swings but I felt nothing in my hand so that's good! All double unders were unbroken and very fast. Pistols were slow as per usual, I'm really starting to dislike those. When I was warming up I tried doing a few without my knee sleeves but I just can't. It's just annoying because I waste so much time pulling them up after the double unders. Also, I really need to work on not going up on my toes during my pistols, it slows them down so much. I want to be able to do them completely flat. These are still a huge work in progress. CTB pull ups felt great today and they were all unbroken. I would really like to see some of these in the open.
Airdyne sprints hurt as per usual.
Sunday, February 22, 2015
2/22/2015
20:00 airdyne @Z1
+
For 10:00
Evens: 10 row cals hard
Odds: 10 airdyne calories hard
+
20:00 mobility work of choice
complete
+
complete
+
complete
The EMOM was very tough. I was basically sprinting for :25-:30 and then resting for :30. I was hurting pretty bad by the time this was over.
Making an appointment with Pete tomorrow, hopefully he can tell me what's going on with my hand.
Good crowd in the gym today!
+
For 10:00
Evens: 10 row cals hard
Odds: 10 airdyne calories hard
+
20:00 mobility work of choice
complete
+
complete
+
complete
The EMOM was very tough. I was basically sprinting for :25-:30 and then resting for :30. I was hurting pretty bad by the time this was over.
Making an appointment with Pete tomorrow, hopefully he can tell me what's going on with my hand.
Good crowd in the gym today!
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.
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