Wednesday 7 September 2011

Fitness 500

Warm-up:

30 band good mornings

Accumulate five minutes in a squat

Then, three rounds of:

10 scorpions

5 rolling splits

10 hollow rocks

5 plank-to-squats

Seated box jumps 5 x 3

Overhead squats 5-5-5-3-3-2-1-1

45-65-95-105-115-125-135-145

Good strength/explosiveness work today. Great height on the seated box jumps and hip mobility on the overhead squats. Spending five minutes warming up the squat was a big help. Really feel like, other than deadlift, I'm starting to regain most of my strength.

Metcon: 5 rounds of:

5 overhead squats (105#)

10 bar-facing burpees

7.43. MC finished in 7.50 and really pushed me the entire workout. Happy with my decision to use 105# rather than the usual 95#, even though it was slightly out of my comfort zone. One of the hardest parts of the workout was snatching the bar overhead to get into position. Bar-facing burpees were gnarly, but provided a new stimulus. Feels great to get in such a good workout while on travel.

Tuesday 6 September 2011

Fitness 500

Warm-up: 3 rounds of:

15 squats

15 push-ups

Wrist stretch

Samson stretch

Barbell complex: 8 rounds of:

3 power cleans

2 front squats

2 jerks

Sets performed at 95, 135, 145, 155, 165, 175, 180(f), and 180(f). Failed both times on the first jerk of each round. Surprised that I could handle 180# for power cleans and front squats on two sets, but I had to core stability to handle driving the weight overhead. Bobby handled 195#, and almost hit 205# on his last sets -- very impressive.

Saturday 3 September, Sunday 4 September, and Monday 5 September 2011

Labor Day Weekend

Took three full days off to celebrate Munson's wedding on Cape Cod. MC led us through a yoga class on David's back porch on Monday, which helped with the detox process. We also took a swim in the ocean.

Friday 2 September 2011

Fitness 500

Glute-ham raises (GHRs) 3 x 5

Sumo-deadlift speed pulls 12 x 1

Performed GHRs first to engage the hamstrings. Five reps were actually quite difficult. Worked at 185# for deadlift, which is significantly less than the 225# I used last time for this workout. But, in order to move the bar with speed, I had to drop down. Performed one deadlift at the top of each minute.

Metcon: Partner ladder up to 15, 12, and 9 reps of:

Squats

GHD sit-ups

Burpees.

Great little workout, but had to scale to regular sit-ups during the rounds of 11 and 12. Didn't time the workout, but focused on performing each round as quickly as possible.

Thursday 1 September 2011

Rest day.

Wednesday 31 August 2011

WNYD

Front squat 3-3-3-3-3

145-155-165-165-165

Dips 15-15-15(f)

Had some trouble with front squats. I was hoping to breeze through 165#, but it was difficult. Looking back on it, though, it's been a few weeks since I've done any squatting. I didn't feel comfortable inside the cage tonight, and mobility wasn't up to par. Felt like the upper back was crumbling at the bottom. Only managed 11 dips on the third set, but it's progress. Should be able to hit three sets of 15 reps next time around.

Metcon: Tabata squat

Scored 15, but actually managed 17 on the last round. Felt great squatting in weightlifting shoes. Will aim for 16 next time, although 17 might be possible.

Tuesday 31 August 2011

CFDC

5 x 100 meter sprint

Turkish get-up (TGU) 3 x 6 (3 reps per side)

Accumulate 3 minutes in plank hold

Great to be back at CFDC. Decided to pull the plug on the PCF experiment and get back to where I belong. PCF may have a more convenient class schedule and more equipment, but it's no comparison in terms of the personalized coaching.

Chris had us jog about a half mile to perform the sprints. My glutes/hamstrings were still tight from sprinting on Sunday, but it was a fantastic stimulus. Performed TGUs at 16kg, 20kg, and 24kg. Left side is significantly weaker than the right side. This type of movement is precisely the reason I love CFDC -- we work movements that aren't necessarily competition-style movements, but are great for overall development. Plank holds were a great finisher.

Monday 29 August 2011

Yoga at TSA 1900.

Sunday 28 August 2011

Track

Dynamic warm-up

Broad jumps 3 x 5 for max distance

Linked broad jumps 3 x 5 for max distance

5 x prone-start 15 yard sprints

5 x 100 yard sprints

Brought the kettlebells out for a metcon after speed work, but Mary Catherine and I were both rocked after all the explosive training. I think broad jumps are a potent stimulus and, hopefully, will transfer to vicious hip extension on Olympic weightlifting. Fatigued quickly on the last few sprints, but it was good to work in the longer sprint domain -- much different than 50 yard sprints.

Saturday 27 August 2011

Balance Gym

Seated box jumps 5 x 3

Snatch (singles up to 57.5 kg)

Clean & Jerk (singles up to 77.5 kg)

First time attempting heavier singles in a few months. Very surprised by how well snatch felt, particularly off the floor. Biggest issue is the fact that I'm not pulling under the bar -- it's purely a power snatch. Drill sessions need to focus on the third pull. Clean and jerk went well, but I was rocked by the time I got over 70 kg. It's a different type of stamina required for attempting heavy singles.

Friday 26 August 2011

Rest day.

Thursday 25 August 2011

CrossFit Charlottesville

Metcon: AMRAP in 20 minutes of:

7 thrusters (115#)
7 chest-to-bar pull-ups
Run 400 meters

6 rounds. Tried my hardest to pick up the barbell as soon as I came back from the run, but it was challenging. Ended up dogging the runs a little to make it happen. Peformed all sets of thrusters and pull-ups unbroken. Haven't done much work in the 20 minute domain and, to be honest, there's really no need considering how rarely that domain in programmed at competitions. Realized this week that my running and rowing aren't where they need to be. Those are two movements that are within my control -- it's just a matter of dedicating time. I plan to start incorporating one interval session each week for both running and rowing, which, in addition to regular PCF programming, should get me to where I need to be by the time the Hopper rolls around. Looking forward to a rest day tomorrow followed by a heavy Olympic weightlifting session on Saturday.

Wednesday 24 August 2011

CrossFit Charlottesville

Deadlift 3-3-3

245-245-245

Maintained great positioning on this movement today. Lower back really seems to be progressing. Promised myself that, no matter how good I felt, I would keep the weight at 245# or below. Was able to get better hamstring engagement today, which is important. Used Tom's old cue of grabbing the bar and then pushing the hips up and back a few times to load the hamstrings. Looking forward to progressing to 255# at some point next week, probably Friday while on Cape Cod.

Metcon:

Row 30 calories
30 burpees (> 8 inch jump requirement)
Row 20 calories
20 burpees
Row 10 calories
10 burpees

9.12. Disappointed with my time on this workout considering Landon and Kyle both completed it in 6.33. Neither of them stopped during the burpees and they definitely rowed harder and faster than me. I don't really have an excuse on this one. All I can do is continue to build power in the lower body, which, combined with rowing intervals, should increase my rowing ability. I need to push my body past the point at which it wants to quit on burpees. It's difficult, but I know there's room for growth there.

Post-WOD:

GHD sit-ups 3 x 20

Band good mornings 3 x 25

Tuesday 23 August 2011

CrossFit Charlottesville

Skill work: L-sit holds

This movement is still brutal for me. I was able to hold it for around ten seconds, but it caused my legs to cramp. I'm not even concerned about something so random; my main concern is building as big an engine as possible.

Metcon:

Run 800 meters
Row 1 K
Run 800 meters

Rest two minutes plus whatever number of seconds take you to an even number.

2.40
3.46
2.54

Raced another guy and out-kicked him on the first. He claimed to have had the same time as me on the row but, whatever the case, he destroyed me on the last run by almost 20 seconds. I had no kick on the last 200 meters. I guess I can't expect to have that type of kick in the tank when I haven't been doing any interval work and the only running I've done has been during metcons at PCF. Running is something, however, that is within my control, and I expect more from myself.

Post-WOD: ball slams 3 x 10 with 30# D-ball.

Monday 22 August 2011

Rest day.

Sunday 21 August 2011

PCF

Snatch balance 2-2-2-2

95-95-95-95

Awfully slow on this movement. Wasn't really with it mentally because I was thinking more about the metcon. Have definitely been neglecting my overhead work, i.e., overhead squat, snatch, snatch balance. I guess it's just not really a priority right now.

Metcon: 4 rounds of:

5 push jerks (135#)
15 sit-ups
2 rope climbs

8.09. Decided to scale the weight to 135# instead of the prescribed 155#. It allowed me to go unbroken throughout the workout and to keep up intensity. I could have handled 155# if I was split jerking. Rope climbs became difficult during the last two rounds, but I'm very happy that I'm able to perform this skill during a metcon. Off to Charlottesville for week of training.

Saturday 20 August 2011

Choizilla

Seated box jumps 5 x 3

Snatch (drilling up to 37.5 kg)

Clean (drilling up to 70 kg)

Decent session this morning. Got to work one-on-one with Choizilla and felt more comfortable with snatching out of the pocket. Need to work violently "pushing" hips out of the pocket and "pulling" into the scarecrow position. Cleans felt solid, but body was a little gassed after snatch drilling. Looking forward to working up to some heavier singles next week for the first time in a while. Plan is to start at 40 kg on snatch and 60 kg on clean & jerk, and to just start working up from there.

Dips 15-15(f)-15(f)

GHD sit-ups and back extensions 3 x 15

Box jump practice

Had to do GHD work before dips, so maybe that had something to do with my failure. Managed 14 and 13 reps on the second and third set, respectively. Once I attain three sets of 15 reps, I'll switch to weighted dips on Saturdays and will continue on with unweighted progression during the week. Was able to perform sets of 20 on box jumps, which are continuing to improve.

Track

Dynamic warm-up

Dynamic jumps plus 15 yard sprints

Prone-start 15 yard sprints

10 x 50 yard sprints

Great effort today on the sprints. Really believe that this type of explosive training is going to pay-off in terms of strengthening the posterior chain and improving my power movements, i.e., squat, deadlift, power clean. Didn't feel the need to include any conditioning tonight as I'll be attending PCF tomorrow morning.

Friday 19 August 2011

Rest day.

Thursday 18 August 2011

WNYD

Deadlift 3-3-3-3-3

235-235-235-235-235

Body felt loose after a CFDC-style warm-up of squats, boot-strappers, supermans, push-ups, rolling splits, and Samson stretch. Was able to maintain a decent back angle, but I had to work for it. Really focused on engaging the lats and pulling the bar back into my body, but it wasn't easy. Need to start incorporating GHRs into my program as well as sprinting to bolster the posterior chain.

Pallof press 10-10-10

Dumbbell rows 10-10-10

Used my band for pallof press and 45# dumbbell for rows and moved back-and-forth between the movements. Left side is significantly weaker on both movements, which makes sense. Hopefully, these movements will continue to strengthen my pulling off the floor.

Wednesday 17 August 2011

PCF

Press 5-5-5

115-115-115

Not as easy as I had anticipated. Perhaps my arms were a little overworked from all of the push-ups, burpees, and pull-ups on Tuesday. In any event, I completed all of the reps, but I probably should have worked at 110#.

Metcon:

Tabata box jumps (24 inch)
Tabata row (calories)

81 + 54 = 135. Found a decent rhythm on box jumps during the first few rounds, but lost it once the legs fatigued. Most of the other guys were scoring close to double my score on box jumps, so there's significant room for improvement on that movement. Need to continue practicing this skill on Saturdays after Olympic weightlifting. Row was just a slug-fest, but went by really quickly. Didn't have much power in the tank for pulling, but it made for decent conditioning.

Tuesday 16 August 2011

WNYD

Squat 5-5-5

165-165-165

Happy with this effort in light of recent back issues, both lower and upper, and no yoga in over a week. Back felt strong and mobility was decent. Felt like I was getting much better depth than on Saturday at Balance. Ankles and groin were a little tight. Should be able to start progressing on squats very soon.

Push-ups 20-20-20(f)

Failed again on the last set, but managed 18 reps this time, which is an improvement over 15 reps last week. Probably could have managed the last two, but I was starting to "snake" my body. Hopefully, these push-ups, in conjunction with bench pressing on Thursday, will lead to achieving three sets of 15 dips on Saturday.

Band good mornings 25-25-25

Felt much better than last week. Focused on making sure I wasn't bending too much at the waiste after my hips were pushed back as far as they could go. Should remember to do some these before deadlifting on Thursday.

PCF

Weighted chin-ups 3-3-3-3

20-30-30-30

Metcon: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Kettlebell swings (53#)
Burpees
Pull-ups

10.57. Satisfied with today's effort. Sure, there were too many rest periods throughout the workout, but I pushed it pretty hard. Did all movements unbroken and burpees felt suprisingly good, even though I had already done push-ups earlier in the day. Grip was a limiting factor, once again, on swings and pull-ups.

Monday 15 August 2011

Rest day.

PT with Dr. Roberson to address slight pull in upper back muscle.

Sunday 14 August 2011

PCF

"Grace"

6.17. Completed the first seven reps unbroken, but then broke reps up into much smaller chunks. Even went to singles for the last ten reps or so, including some split jerks. Biggest weakness is getting the barbell overhead. Also, need to improve capacity, in general. Wasted way too much time between reps. Sub-5.30 is definitely a reachable goal.

Run 1 mile

6.17. Exactly the same time as "Grace," which seemed odd. Was still a little rocked when we took off for this run, but I settled down some toward the middle. Didn't really push it today. Nice to know that my running is still there, but I'd like to incorporate a running interval day soon, especially once we're less than eight weeks out from the Hopper.

Saturday 13 August 2011

Balance Gym

Seated box jumps 5 x 3 (worked up to 30 inch box plus 45# plate)

Cleans

Drilled at 50kg, 60kg, and 65kg. Felt explosive for the first time in months. Focused on generating speed through the middle by keeping toes nailed to the floor and by popping shoulders at the top. The bar was flying so much that I had to catch it in a power position most of the time. Had trouble riding it down due to tightness in the groin, but made huge improvement today.

Squat 2-2-2-2

70-70-70-70

This will be the last Saturday where I try to squat after Olympic weightlifting. There's just no reason to do it -- squatting on Tuesdays will be plenty. Groin area was so tight that I made it hard to reach full depth. It was basically a wasted session, but at least I successfully back squatted without tweaking lower back.

Dips 3 x 12

GHD sit-ups/back extensions 3 x 15

Dips were a bit of a struggle -- barely got the last rep on the final set. Three sets of 15 will be difficult next week. A day of push-ups or bench press would probably aid the progression this week. Felt explosive on sit-ups, as I touched the ground with both hands this time and really popped the legs. Back extension were difficult, but I think they're helping to supplement the lower back.

Skill work: box jumps and rope climbs

Found a nice rhythm on box jumps today and was able to knock out a few sets of 15. Need to stick with these and continue to push them during metcons to make them a true strength, similar to double-unders. Did three assents on the rope and felt really good -- nice to know that I've maintained that skill.

Friday 12 August 2011

Rest day.

Thursday 11 August 2011

WNYD

Deadlift 3-3-3

225-225-225

Focused on maintaining lumbar arch throughout the movement. I think the biggest problem is the starting position. Lack of mobility in various places is preventing me from keeping the lower back arched. Should consider trying weightlifting shoes for deadlifting instead of Chucks. All in all, the lower back never felt compromised. But, even at this light weight, I could feel it wanting to round.

Push-ups 20-20-20(f)

Only managed 15 reps on the last set. Performed 10 band pull-a-parts after each set to balance out the shoulders. Hopefully, my push-up numbers will start to increase as I incorporate dips, bench press, and more push-ups into my strength segments.

Finished up with some much needed hamstring and hip mobility work. Looking forward to a full day of rest before a high volume day on Saturday consisting of Olympic weightlifting and speed work at the track.

Wednesday 10 August 2011

PCF

5 rounds of overhead barbell complex:

1 press
2 push press
3 push jerk

115-125-130-135(f)-135(f)

Enjoyed this strength session because it required significant time under the bar, which is transferable to competition events. There's less emphasis on numbers and more emphasis on just grinding out the sets. Failed each of the last two sets on the press portion, but continued on with the push press and push jerk. Press is obviously a weakness, but I'm committed to become a better presser of all varieties of the movement. Elbows are little hot from all of the pulling and time spent in the rack position.

Metcon: 3 round of:

20 box jumps (24 inch)
15 wall ball shots
10 ring rows

8.26. Did box jumps with Games standard of opening up the hips on top of the box. First time doing wall ball shots at PCF, and they're a little tough on the up-slope. Ring rows had to be broken up on the last two sets, and I even adjusted the feet to make them easier. I can't believe how fast some of the other folks were moving -- gives me something to target.

Tuesday 9 August 2011

WNYD

Front squat 2-2-2-2

155-155-155-155

Chin-ups 8-8-8(f)

Band good mornings 20-20-20

Front squats felt great today. No pain at all in the lower back and was able to maintain upright torso position -- yoga on Monday is great for squatting on Tuesday. Definitely could have managed more than 155#, but I promised myself that, no matter how good I felt, I would keep it no heavier than 155# and work on form/positioning and protecting the lower back. Only managed 6 chin-ups on the third set, but they felt solid. I think my numbers will return quickly with the increased volume. Band good mornings were effective and should be helpful with developing lower back strength.

PCF

Row 30 calories
30 toes-to-bar
15 ring dips
30 lunges
30 power cleans (115#)
Run 800 meters

16.20. Went out smooth on the rower. Had to start breaking up toes-to-bar after about 10 reps -- grip and rhythm were issues. Decided mid-way through the workout to scale ring dips to 15 reps vice 30. Even with that scaling, ring dips took the longest and were broken up into singles after about five. Lunges were a breeze. Grip was a little fried by the time I picked up the bar for power cleans, but I felt pretty strong, generally. It actually felt nice to just power the bar instead of obsessing over proper mechanics. Run was brutal and my calves were on the verge of cramping. I think it was because I was engaging them so much during the triple extension of the power clean. All in all, it was a solid day of training. I know that my weaknesses are pressing movements, i.e., dips, and general work capacity.

Monday 8 August 2011

Yoga at TSA 1900.

Sunday 6 August 2011

Rest day.

Saturday 6 August 2011

BHS Track

5 x 50 yard sprints

5 x sled pushes (approx. 30 yards)

Nice to work some explosive power/speed again. Sprinting, even though not a huge part of CrossFit, is such a potent stimulus. Sled pushes were absolutely incredible. Each push took about 8 seconds, but was absolutely brutal. Need to remember to work lots those when I'm home for the weddings in September.

Metcon: 3 rounds of:

12 pull-ups
6 burpees
Sprint 1/2 gasser

5.30. We started the round on the sideline so we'd have to hurdle the bleachers to get to the pull-up bar, which was really cool. Only problem was having to break up the last two rounds of pull-ups. I think that improving my strict pull-ups will help with kipping pull-up ability. Bobby was a little gassed for this workout, but he still gave a great effort. Wish I could train with him every day.

Friday 5 August 2011

Fitness 500

Bench press 5 x 5 (with strict pull-ups between each set)

135, 145, 155, 155, 155

Felt great on the bench considering I haven't performed the exercise in about two months. Really focused on keeping my shoulder blades and butt as close together as possible while ripping the bar apart. Also, keeping a slightly closer grip helps to keep the elbows in tight. I think the added dip work has helped maintain pressing strength.

Metcon: 2 rounds of:

10 thrusters (95#)
20 GHD sit-ups
30 box jumps (24 inch)
40 double-unders
50 squats

Rest while partner performs circuit.

Turned out to be much more difficult than I intended to program. Legs were toast from the front squat/burpee metcon the day before, which made everything more difficult. Biggest surprise was how GHD sit-ups taxed the legs. Worked on the Games standard for box jumps, but it was difficult to maintain a rhythm. First round took over 5 minutes and second round was over 6 minutes. Great to work out with Bobby, though.

Thursday 4 August 2011

Fitness 500

Hang power snatch 3-3-3-3-3

95-95-95-105-105

Worked mostly from mid-thigh but also from the high hang position. I'm going to blame most of my problems on the lack of chalk, but surely there's more to it. Really need to increase barbell and strength movements in order to progress. Bobby was hammering power snatches at 135# and beyond.

Metcon:

10 front squats (135#)

2 burpees

8 front squats

4 burpees

6 front squats

6 burpees

4 front squats

8 burpees

2 front squats

10 burpees

Finished behind Bobby by about 5 burpees. Front squats were interesting in the metcon because of the difficult stabilizing the midsection. Can't believe I originally programmed bodyweight for the front squats -- that wouldn't have been possible. Found it difficult to breath on front squats and burpees were the perfect compliment.

Wednesday 3 August 2011

Rest day.

Tuesday 2 August 2011

PCF

Metcon:

3 rounds of:

10 chest-to-bar pull-ups
25 push-ups
10 kettlebell swings (53#)

Then, run 800 meters.

Then, 3 rounds of:

10 pull-ups
15 push-ups
10 kettlebell swings

Then, run 400 meters.

25.05. Happy to be back working out, but this time was brutal. No problems at all with the back. Felt strongest on the swings and decent on the pull-ups. Most of my time was lost on the push-ups, as I was quickly breaking them up into doubles. Runs were fine, but it's been a while since I've worked in this time domain. I tried swinging the 70# bell, which was rx'd for the first three rounds of the workout, but it felt too heavy and I didn't want to jeopardize my back.

It's time to take ownership of my push-up/pressing issues. Need to start dipping twice per week, and incorporating some bench press and additional push-ups. Strict pull-ups would probably help, too.

Monday 1 August 2011

Rest day.

Successful appointment with Dr. Roberson, too. Advised I take a few days away from heavy lifting to allow muscles to catch up with adjustments.

Sunday 31 July 2011

Rest day.

Saturday 30 July 2011

Yoga at TSA 1530.

Friday 29 July 2011

Yoga at TSA 1200.

Thursday 28 July 2011

PCF

Clean 2-2-2-2

155(f)-155-155-155

This was terrible. I've lost the ability to power clean explosively and need to get it back. Felt like I was trying to pull with my arms -- no extension at all. Cleans need to be a strength of mine, as they have been in the past.

Metcon: AMRAP 7 minutes:

6 kettlebell swings (53#)
8 push-ups
12 box jumps (24 inch)

5 rounds plus 3 reps. Had to substitute swings for deadlift and push-ups for ring dips. Found it difficult, once again, to summon energy at 0600 class. Definitely stood around for too long between movements on such a short workout. Only positive was improved performance on box jumps. Still had trouble linking all 12 reps together, but it was an improvement.

Wednesday 27 July 2011

PCF

Jerk 1-1-1-1-1

185-185-185-185-185

Did a better job of getting the head through and keeping the bar in the frontal plane. Worked doubles a few weeks ago at 175#, so this was the heaviest I've gone in some time. Might have been somewhat tentative on this movement due to my lower back injury. Need to think about how I'm gripping the bar next time and how I can get hands into a better driving position vice holding the bar in the finger tips.

Metcon: 3 rounds for time of:

20 burpees
Run 400 meters
Rest exactly 2 minutes

12.11. Tried like a dog to get all burpees unbroken, but couldn't make it through the last round. Running was a suck-fest because of the heat and humidity. If I can't lift heavy weights due to injuries and whatnot, then this type of workout needs to become my bread-and-butter. There are no excuses on a workout like this one. If you train hard in this type of domain, then you'll see improvement. If you don't fight to break down barriers, then you'll plateau. I intend to fight, but the fight must start now.

Tuesday 26 July 2011

Rest day.

Monday 24 July 2011

PCF

Squat 1-1-1-1-1

Had to call it quits after reaggrivating lower back on final warm-up set. Felt like a monster with the bar, 95#, 135#, and even 185#. However, on third rep at 185#, something tweaked. Rather than pushing through, I decided to stretch on the floor and call it a day.

I'm starting to get frustrated because this injury is not only preventing me from lifting heavy right now, but it's also going to way on my mind when lifting heavy things in the future. It's difficult to build strength and capacity without being able to back squat and deadlift. Point of emphasis going forward will be preventing the back from round all under load.

Sunday 23 July 2011

PCF

Snatch balance 1-1-1-1-1

115(f)-115-125(f)-125-125

Failed on quite a few reps, including some during warm-up. Main problem was being afraid of pressing the bar back over my head. I would usually end up allowing the bar to drift forward and I'd lose it out front. This movement is all about tenacity and moving under the bar as fast as possible.

Metcon: 30-20-10 reps of:

Pull-ups
Push press (95#)

7.03. Pretty decent showing for me, but am still nowhere near where I need to be on pull-ups. Push press is definitely improving as I've been doing a lot of pressing movements in addition to dips on Saturday. Need to find a day to incorporate handstand push-ups soon, as well.

Saturday 23 July 2011

Choizilla

Drilled snatch from the "pocket" position at 30kg and 40kg. Performed one "scarecrow" and then two snatches, all from the pocket. Took a few reps from the ground at 50kg and then a failed attempt at 60kg. Need to keep scarecrow position in mind, but also remember to fully extend the hips. Also drilled cleans up to 70kg, which felt heavy. Was using arms too much rather than fully extending hips. Significant improvement, however, over the last week.

Dips 3 x 10

GHD sit-ups/back extensions 3 x 15

Dips felt strong. Losing neutral position somewhat; need to keep elbow tight to the body. Sit-ups weren't as explosive as last week and back extension were much more difficult. Need to remember to incorporate another day of core work, most likely on Wednesday, either at PCF or at apartment with Abmat.

Skill work: box jumps and double-unders

Key on box jumps is to load the arms back on the jump off the box so they're ready for the next jump off the ground. Did sets of 10-12 followed by 25 double-unders. Next week I'll work sets of 15 and will try to improve pace.

Friday 22 July 2011

Rest day.

Thursday 21 July 2011

PCF

Deadlift 5-5-5

Re-aggrivated lower back injury during first working set. Was able to maintain arch at 135#, 185#, and 225#. But, I could feel my back start to round once I moved up to 255#. Something strained on about the third or fourth rep. I'm particularly frustrated because I was focusing on form and being very conservative. I went back and forth on whether to work at 245# or 255# and, clearly, I made the wrong decision.

My ability to maintain a rigid lower back postion on pulling exercises has decreased significantly. I think that once I hurt my elbow, I avoided pulling exercises for a while. Bottom line is that I need to correct this issue. I'll be rehabbing for the next fews days and then adding in supplemental posterior-chain building movements, i.e., GHD sit-ups, back extensions, band good mornings, pull-ups, and rows. Very frustrated, though!

Wednesday 20 July 2011

PCF

Push press 3-3-3-3 (no re-setting)

155-155-155-155

All sets felt strong, but it was definitely an adjustment in terms of not being able to reset the bar after each rep. It was difficult to maintain the connection between the bar and shoulders after each set -- almost like pressing without a solid base.

Metcon: AMRAP 5:

5 burpees
10 box jumps (24 inch)

5 rounds plus 9 reps. Somewhat disappointed by this effort. Told myself before the workout that it was only five minutes and that I needed to lay it all on the line. But, as usual, once I started sucking wind, I started moving slowly. I'm very disappointed with my inability to cycle box jumps. It was my first time using the 24 inch box for cycling, but I still expect better. Need to start incorporating box jumps post-WOD and on Oly days.

Tuesday 19 July 2011

Yoga at TSA 1900.

Monday 18 July 2011

PCF

Overhead squat 2-2-2-2-2

135-155(f)-155-155(f)-155

Felt solid on the warm-up sets, but weight was unstable overhead once it got heavy. Had trouble finding a focus spot in front of me and it contributed to the instability. That being said, I'm fairly certain that 155# is a personal best.

Metcon: "Fran"

21-15-9

Thrusters (95#)
Pull-ups

6.11, a one second personal best. Probably could have gotten through first round of thrusters unbroken, but opted to dump after rep 16 and shake things out. Broke up the second set 8/7, and the third 5/4. Grip became an issue on pull-ups, and sets were broken up 16/5, 8/7, and 5/4. Goal for next time will be to do first set of thrusters unbroken, and to complete all sets of pull-ups unbroken. Regardless of my time, it was an incredible workout, and it left me wobbly for an hour afterward.

Sunday 17 July 2011

Rest day.

Saturday 16 July 2011

Choizilla

Drilled new "catapult" technique for snatch. Focus was on engaging the lats to pull the bar back into the pocket before pulling under the bar. Biggest problem was "bumping" the bar with the hips rather than pulling the bar into the pocket and then keeping it close to the body. Need to think about pulling the bar into the pocket, finding the "scare-crow" position, and pulling aggressively under the bar. Drilled up to 35kg.

Dips 3 x 8

GHD sit-ups/back extensions 3 x 12

Dips felt strong. Focused on keeping each rep tight by externally rotating shoulders, keeping elbows close to the body, and maintaining a neutral position. GHD work is much needed to protect core during pulling exercises.

Friday 15 July 2011

Yoga at TSA 1200.

Thursday 14 July 2011

PCF

Snatch 2-2-2-2

95-95-95-95

Terrible effort on this movement today. Felt slow, unpowerful, and wasn't pulling under the bar. Need some dedicated work this Saturday with Choizilla to regain form. Bar didn't feel right on the first pull off the floor.

Metcon: 5 rounds of:

5 overhead squats (95#)
5 overhead lunges (95#)
5 ring dips

10.14. Brutal combination of movements for me, especially when working out at 0600 for the first time. No breakfast, no coffee, and no strength or technique on ring dips. Need to start incorporating supplemental dipping to increase pressing strength. Lower back is still tight from last Thursday's strain. Hopefully yoga will help tomorrow and will be to full strength soon.

Wednesday 13 July 2011

PCF

Jerk 2-2-2-2

175-175-175-175

Class called for 80% of 1 RM, which is technically somewhere between 165# and 170# for me, but I was feeling powerful. Need to improve width of stance on landing and getting the head through with bar in the frontal plane.

Metcon:

Run 400 meters
200 meter medicine ball carry (20#)
Run 400 meters
200 meter plate carry (45#)
Run 400 meters
200 meter one-armed farmers walk (1.5 pood)
Run 400 meters

12.14

Tuesday 12 July 2011

Rest day.

Monday 11 July 2011

PCF

Front squat 3-3-3-3

155-175-175-175

Didn't have time to complete forth set at 175#. Need to move quicker through warm-up sets to allow sufficient rest time for working sets. Maintained a decent lower back position and was able to keep elbows up fairly high.

Metcon:

30 kettlebell swings (KBS)
90 double-unders
20 KBS
60 double-unders
10 KBS
30 double-unders
Run 800 meters

10.31 with 53# kettlebell. Grip fatigued quickly on the swings and I struggled with general metabolic capacity. Tried to make up time on the run, but it was difficult to breath in the heat and I couldn't catch anyone. Solid first day back in the swing of things.

Yoga at TSA 1730.

Purpose

New blog created to document training for 2011 season of local CrossFit competitions, i.e., Mid-Atlantic Hopper and SuperFit Games. Goal is to improve on my performances from last season where I finished 62 out of 73 at SuperFit and competed on the CrossFit DC team at the Hopper. Monday will be my first day with Potomac CrossFit (PCF), which will serve as my main training for the season. I'll be supplementing with Olympic weightlifting under Choizilla at Balance Gym, and will be structuring my own endurance training, i.e., running and rowing intervals, as I build volume. Also, yoga will serve an important role in my training.

Yoga at Tranquil Space Arlington (TSA) 1730.

Felt great to move my body again after playing three full rounds of golf in Stockbridge over the weekend and spending two full days driving in the car. Also nursing a slight lower back strain suffered deadlifting the other day.