AM
3 sets @easy pace
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Thruster gauntlet, 1 every :60 starting @65 and adding 10 every :60
+
For time @95%
30 thrusters, 65
30 bar-facing burpees
+
2:00 rest
+
For reps:
:60 alternating pistols
:60 row calories @95%
AM
complete
PM
A.165 (175 F)
+
3:38
+
24 pistols
16 calories
The thruster gauntlet was fun, I always enjoy a good gauntlet. Everything felt really good, 165 ties my PR and was very easy. I thought I had 175 for a split second but I wasn't able to press it out. I think I could have hit 170 for sure but I wanted to stick to the program and go up by 10 pounds. The PR will happen another day!
The thruster/burpee workout was not as terrible as I thought it would be. At first I thought the thrusters were going to be the shitty part but the burpees actually ended up being the worst part for sure. The thrusters weren't that bad, 30 is just enough to be able to go unbroken before it really starts to get painful. I went way too slow on the burpees, I started out at a pretty steady pace but I slowed down a lot. As I was doing the burpees I thought to myself "I feel like I'm going really slow" but I felt like I couldnt' move any faster. I also hate wearing my lifting shoes doing burpees because it makes my feet feel like they weigh 500 pounds but I had to wear them for the pistols. I definitely should have pushed it more on the burpees.
My legs were pretty tired on the pistols, I was hoping to get closer to 30 reps. Stephen said they looked faster than usual so that's good. I still have to hold my leg when I go down on the left foot, I need to break that habit because it's slowing me down. The row sucked so much. I think I did a total of :45 of rowing after transition time/pulling down my knee sleeves. It hurt real bad, my legs were fried. I wish I would have performed better today.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, March 26, 2015
Tuesday, March 24, 2015
3/24/2015
3 rounds not for time:
10 strict pull ups
:30 L-sit accumulation
+
3000m row @Z1
+
10:00 mobility work of choice
complete
+
complete
+
complete
Usually in my blog I write about how the workout or training day made me feel (plus the occasional recap). Today, I want to write about my feelings in general. It's the last week of the Open and the stress is starting to hit me. This pressure is coming from no one but myself. So far, the Open has been surprisingly fun and stress-free. Everyone has pushed really hard but has kept an extremely positive attitude the entire time. Going into the Open this year, we knew we would have to work hard for a spot at regionals, and that's what we're doing. We're all working really hard and it has been awesome to be part of this dedicated community.
A few of us were chatting with Stephen today about what the last workout could possibly be (30 bar muscle ups for time? Just kidding, I wish). It was mentioned that the female scores this year on our team are just not as strong as the men's scores, and it's true. This is not to say that our females haven't been working hard and kicking ass, because we have. But the men this year are just on another level, and our female scores haven't always matched the male scores through the Open. This is not really news to anyone, it's just a fact.
Once we went about our business, there was an offhand comment made to me suggesting the conversation we just had about the level of the female scores was meant to be directed at me. I'm not sure if it was a joke or not, but it bothered me the entire rest of my training session. I was already feeling pretty deflated about my poor performance on 15.4 yesterday, and whether it was meant as a joke or not, it made me feel pretty bad. I thought about it the rest of the night, and it caused me to reflect on my performance through these past four weeks.
I'm very proud of what I've done during this Open season. This is without a doubt the best I have ever performed in the Open. I want CSC to send a team to regionals just as badly as everyone else, and regardless of the outcome I'm still proud of myself and I'm also very proud of every athlete at CSC. If we don't make it to regionals, it certainly wasn't for lack of trying. I watched Austin and Alex do pull ups until their hands were bleeding, I watched Eric completely crush 15.3, and there was a handful of us who repeated 15.4 three times. If CSC doesn't make it to regionals, it's not anyone's fault and there's no one to blame. We have all pushed ourselves extremely hard and will continue to do so during the final stretch.
This was a catalyst for me to reflect on the past few weeks. We have one week left and I couldn't be more proud of myself and all my friends. Stephen has done an excellent job of preparing us and coaching us through every workout. We have all supported each other and cheered for each other and I'm thankful to be part of this group of athletes.
10 strict pull ups
:30 L-sit accumulation
+
3000m row @Z1
+
10:00 mobility work of choice
complete
+
complete
+
complete
Usually in my blog I write about how the workout or training day made me feel (plus the occasional recap). Today, I want to write about my feelings in general. It's the last week of the Open and the stress is starting to hit me. This pressure is coming from no one but myself. So far, the Open has been surprisingly fun and stress-free. Everyone has pushed really hard but has kept an extremely positive attitude the entire time. Going into the Open this year, we knew we would have to work hard for a spot at regionals, and that's what we're doing. We're all working really hard and it has been awesome to be part of this dedicated community.
A few of us were chatting with Stephen today about what the last workout could possibly be (30 bar muscle ups for time? Just kidding, I wish). It was mentioned that the female scores this year on our team are just not as strong as the men's scores, and it's true. This is not to say that our females haven't been working hard and kicking ass, because we have. But the men this year are just on another level, and our female scores haven't always matched the male scores through the Open. This is not really news to anyone, it's just a fact.
Once we went about our business, there was an offhand comment made to me suggesting the conversation we just had about the level of the female scores was meant to be directed at me. I'm not sure if it was a joke or not, but it bothered me the entire rest of my training session. I was already feeling pretty deflated about my poor performance on 15.4 yesterday, and whether it was meant as a joke or not, it made me feel pretty bad. I thought about it the rest of the night, and it caused me to reflect on my performance through these past four weeks.
I'm very proud of what I've done during this Open season. This is without a doubt the best I have ever performed in the Open. I want CSC to send a team to regionals just as badly as everyone else, and regardless of the outcome I'm still proud of myself and I'm also very proud of every athlete at CSC. If we don't make it to regionals, it certainly wasn't for lack of trying. I watched Austin and Alex do pull ups until their hands were bleeding, I watched Eric completely crush 15.3, and there was a handful of us who repeated 15.4 three times. If CSC doesn't make it to regionals, it's not anyone's fault and there's no one to blame. We have all pushed ourselves extremely hard and will continue to do so during the final stretch.
This was a catalyst for me to reflect on the past few weeks. We have one week left and I couldn't be more proud of myself and all my friends. Stephen has done an excellent job of preparing us and coaching us through every workout. We have all supported each other and cheered for each other and I'm thankful to be part of this group of athletes.
3/23/2015 (15.4- Third attempt)
AM
30:00 airdyne @Z1
PM
A. 1 power clean + 1 front squat, build quickly to a single @165
+
15.4 re-do re-do
+
2 sets for even times:
25 row cals
20 box jumps, 20
15 burpees
10 alternating pistols
5 thrusters, 85
5:00 walk rest
AM
complete
PM
A. complete
+
DNF, Stephen put me out of my misery with one minute left
+
3:55
3:44
I forgot to do the box jumps. I am just realizing this now. Add it to the list of fails for the day.
Today was the literal worst. When Stephen asked me if I thought I had a few more reps in me for 15.4 for a third attempt, I wasn't sure. I honestly thought my attempt on Saturday was close to a max effort, but I was willing to try a third time to possibly get a few more HSPUs at the end. It did not happen. Here is how I felt on Saturday during 15.4:
30:00 airdyne @Z1
PM
A. 1 power clean + 1 front squat, build quickly to a single @165
+
15.4 re-do re-do
+
2 sets for even times:
25 row cals
20 box jumps, 20
15 burpees
10 alternating pistols
5 thrusters, 85
5:00 walk rest
AM
complete
PM
A. complete
+
DNF, Stephen put me out of my misery with one minute left
+
3:55
3:44
I forgot to do the box jumps. I am just realizing this now. Add it to the list of fails for the day.
Today was the literal worst. When Stephen asked me if I thought I had a few more reps in me for 15.4 for a third attempt, I wasn't sure. I honestly thought my attempt on Saturday was close to a max effort, but I was willing to try a third time to possibly get a few more HSPUs at the end. It did not happen. Here is how I felt on Saturday during 15.4:
This is how I felt on Monday during 15.4:
The third attempt was just so awful. Everything felt terrible. While I was warming up I thought I would be fine. My arms were sore but they were also really sore on Saturday as well and I ended up doing just fine. It was when I started the second set of 6 power cleans I knew I was done. I hesitated a bit too long before one of the cleans and I knew I wasn't going to beat my score from Saturday. I was too tired. I went to doubles on the HSPU pretty early but I was resting for a really long time between sets and every set was really hard. I wasn't pushing the rest at all, I would stand there until Stephen told me to go. My arms had nothing left on the handstand push ups. The whole thing was just terrible. Stephen stopped me with a minute left (I think). There was just no way I was going to beat my score from Saturday. It was a pretty demoralizing feeling, I don't think I've ever had to stop during a workout like that, but I was also relieved. I would have liked to get a few more reps but now I know Saturday was a max effort.
The two sets for even times were pretty slow, I was just really drained at this point. I tried to stay pretty steady on the burpees but my pistols slowed me down, I kept losing my balance on the first set. Also, I completely forgot the box jumps. I just forgot to do them. I was so out of it after 15.4. Sorry Stephen, I failed multiple times today. Thrusters were pretty easy, I wouldn't mind seeing heavy thrusters in the last workout.
I think I might need to start taking some sort of supplement before/after my workouts. For the past few weeks, I've felt completely drained and exhausted immediately after I'm done training. My eyes get really heavy and I feel out of it. I'm not really sure why, my diet/sleep has been the same. I'm not sure if it's being tired from the open or something else, but I've had no energy after my training sessions lately.
Saturday, March 21, 2015
3/21/2015 (15.4-Second attempt)
15.4 redo
91 (+11 reps from yesterday)
Wow, today was so awesome. The 15.4 redo went so much better than I thought it would. I actually didn't think I would do much better today, as I was warming up I was feeling very tired and lethargic. My two goals were to get back to the cleans after the set of 18 HSPU and to not get no-repped. I talked to Stephen before I started and we decided I should go to sets of two earlier in the workout since yesterday I was taking too much rest between sets of three. I stuck with threes for the set of 3 and 6, then did a set of 3 then all doubles for the rest of the workout. I actually felt a lot better than I did yesterday. My shoulders didn't fatigue as quickly, probably because I was doing smaller sets. I only had one no-rep, so that's good. Once I made it through the 18 HSPU, I had to go HAM on the 6 cleans. Stephen told me to just do them all touch and go, so that's what I did. I finished the cleans with 9 seconds left and I was able to knock out 1 handstand push up before time ran out. I was so happy with this! 11 more reps from yesterday and I also felt better physically throughout the entire workout. I really think this was a max effort, I know I will most likely redo this on Monday but I'm not really sure where I can pick up any reps. This one felt like 15.3, everything went according to plan. I would be okay with not doing this again on Monday but I will if Stephen tells me to. Very happy with my performance today! Afterwards, I went to Mazunte with my buds then came back and did some mobility since I didn't have time after I was finished with the workout. Neck and lower back are pretty sore. Great day in the gym!
3/20/2015 (15.4- First attempt)
15.4
+
3 sets:
:30 airdyne hard
4:30 walk rest
+
sets of 3 HSPU
+
10:00 mobility
15.4- 80
+
complete
+
complete
+
complete
15.4 was tougher than I thought it would be. I started out at a good pace, I was sticking to sets of 3 HSPU and doing all singles for the cleans. During the set of 15 HSPU I started hitting a wall. My shoulders were really tired and the sets of 3 were getting slower and slower. I was resting too long between sets so I switched to doubles. I managed to get through the set of 15, and during the set of 18 was when the no-reps started happening. I probably got no-repped about 6 times, my toes were too pointed and my feet weren't all the way over the line. I was getting more and more frustrated with each no-rep because it was so much wasted energy. The 8:00 flew by, when Stephen said I had 2:00 left I started to panic. When time ran out, I was 4 HSPU short of finishing the round of 18. I was mostly just disappointed with myself on all my no-reps, I wasn't being deliberate with my feet and I came off the wall too early on a few of them. Not super happy with this score, will redo tomorrow and most likely Monday.
+
3 sets:
:30 airdyne hard
4:30 walk rest
+
sets of 3 HSPU
+
10:00 mobility
15.4- 80
+
complete
+
complete
+
complete
15.4 was tougher than I thought it would be. I started out at a good pace, I was sticking to sets of 3 HSPU and doing all singles for the cleans. During the set of 15 HSPU I started hitting a wall. My shoulders were really tired and the sets of 3 were getting slower and slower. I was resting too long between sets so I switched to doubles. I managed to get through the set of 15, and during the set of 18 was when the no-reps started happening. I probably got no-repped about 6 times, my toes were too pointed and my feet weren't all the way over the line. I was getting more and more frustrated with each no-rep because it was so much wasted energy. The 8:00 flew by, when Stephen said I had 2:00 left I started to panic. When time ran out, I was 4 HSPU short of finishing the round of 18. I was mostly just disappointed with myself on all my no-reps, I wasn't being deliberate with my feet and I came off the wall too early on a few of them. Not super happy with this score, will redo tomorrow and most likely Monday.
Thursday, March 19, 2015
3/18/2015
AM
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. 6 deadlifts + 4 hang power cleans + 2 shoulder to overhead, 3x1 @105-115-125; 2:00 rest
+
AMRAP in 3:00
10 power cleans, 85
10 handstand push ups
10 power cleans, 105
10 handstand push ups
10 power cleans, 125
max handstand push ups
+
2:00 rest
+
For time:
20 burpees w/2-hand touch to 6" target
AM
complete
PM
A. complete
+
49 reps
+
:53
I really enjoyed the deadlift/hang clean complex, each weight was extremely easy and they all felt the same. Hang cleans were pretty fast, I would have liked to go a bit heavier on this.
The AMRAP was very deceiving, I thought I was definitely going to make it to the final set of handstand push ups. The first 10 cleans were very easy and fast, same with the first set of handstand push ups. The set of cleans at 105 felt like it was 135, I was shocked at how heavy it was. I was able to do them all unbroken but it was tough. I had to break up the second set of handstand push ups 6/4, those were rough. The final set of cleans were all singles. When I first saw this workout I thought I would be able to do everything unbroken. IDIOT. This was a tough one.
I definitely started out too slow on the burpees, I was still breathing hard from the AMRAP. Around the 10th rep I heard Stephen tell me to speed it up so I turned it up to the pace I SHOULD have been going from the very beginning. I lost that pace around the 18th burpee, the last two were on the slow side. Meh. This should have been better. Burpees are coming up in this Open this week, I can feel it in the air.
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. 6 deadlifts + 4 hang power cleans + 2 shoulder to overhead, 3x1 @105-115-125; 2:00 rest
+
AMRAP in 3:00
10 power cleans, 85
10 handstand push ups
10 power cleans, 105
10 handstand push ups
10 power cleans, 125
max handstand push ups
+
2:00 rest
+
For time:
20 burpees w/2-hand touch to 6" target
AM
complete
PM
A. complete
+
49 reps
+
:53
I really enjoyed the deadlift/hang clean complex, each weight was extremely easy and they all felt the same. Hang cleans were pretty fast, I would have liked to go a bit heavier on this.
The AMRAP was very deceiving, I thought I was definitely going to make it to the final set of handstand push ups. The first 10 cleans were very easy and fast, same with the first set of handstand push ups. The set of cleans at 105 felt like it was 135, I was shocked at how heavy it was. I was able to do them all unbroken but it was tough. I had to break up the second set of handstand push ups 6/4, those were rough. The final set of cleans were all singles. When I first saw this workout I thought I would be able to do everything unbroken. IDIOT. This was a tough one.
I definitely started out too slow on the burpees, I was still breathing hard from the AMRAP. Around the 10th rep I heard Stephen tell me to speed it up so I turned it up to the pace I SHOULD have been going from the very beginning. I lost that pace around the 18th burpee, the last two were on the slow side. Meh. This should have been better. Burpees are coming up in this Open this week, I can feel it in the air.
Subscribe to:
Posts (Atom)