Yoga at TSA 1200.
Saturday, July 30, 2011
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.
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, July 27, 2011
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.
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.
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.
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, July 24, 2011
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.
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, July 23, 2011
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.
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, July 22, 2011
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!
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, July 20, 2011
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.
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.
Monday, July 18, 2011
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.
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.
Saturday, July 16, 2011
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.
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.
Thursday, July 14, 2011
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.
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, July 13, 2011
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
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
Monday, July 11, 2011
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.
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.
Friday, July 8, 2011
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.
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.
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