Monday, 3/25/2013

CFE coaches felt it was a good idea to wait until 4:30 this morning to tell everybody that workouts were cancelled, so:

AM Garage Lifting

Warmup - squats, shoulder mobility

Strength - 

5/3/1 Press
10 x bar
5x65 (warmups)
5x85
5x95
1+ x105 (5 reps)

//Side question - I haven't read the Wendler book, how do you determine what your training max is for the next cycle?

1a) barbell ab wheel 3x8
1b) 1-1/4 front squats - 3x5x155

2a) barbell tricep skull crushers 3x8x65
2b) diamond pushups 3x10

Sunday, 3/24/2013

Rest day.  Quads are jelly today.  Lots of foam rolling and my little hand massage roller thingy.

Saturday, 3/23/2013

Warmup - ~600m run, jumprope, mobility, MU and wall ball practice

MetCon - CrossFit Open WOD 13.3
AMRAP 12
150 wall ball shots, 20#
90 double unders
30 muscleups

244 reps (that's 4 muscleups)

I hate Dynamax wall balls now :)

Still ranked second overall for the affiliate though!

My Garage Gym - 300# of bumpers, 125# of iron, Rogue bar, Get RX'd bar, Pendlay squat rack, Bench, 20# wall ball, Prowler push sled, pull-up bar (not constructed yet :P).  Not pictured - Oly lifting area (stall mats), gymnastic rings (outside on tree).

Friday, 3/22/2013

CrossFit Edwardsville Morning Workout

Warmup - Jumprope, plyos

Skill - Handstands/walks

Ugly.  I am still the worst handstander ever.  I'm not sure if my shoulder press or my handstands are worse, and that's saying something.

MetCon -
EMOM 12
12' handstand walk
Even - Max Reps leg raises
Odd - Max Reps situps

score total on max reps - 118

Maybe kind of getting the handstands by the end.  Was really a dumb "workout" but I'm not going to complain, after the past couple days off it was probably good to start off a little easier so I'm not worn out for 13.3 tomorrow.

Afterward - practiced some wall balls (baseline pace of 45 seconds per 25 wall balls established.  Going to try for three sets of this EMOM then maybe sets of 15 with 10 seconds rest) - practiced muscleups (figured out kipping for the press part, sets of 3-5 probably good).

After Work

Playing with New Squat Rack
Low-bar Back Squat
8 x bar - 5x135 - 3x185 - 3x225 - 1x255 - 1x275 (PR) - 1x295 (PR) - 1x300 (f)

Officially a 30# PR... I knew I was better than the 265# which was the most I'd done before, I'd done 255x3 the last time I low bar squatted.  Went for the 300 after just for the principle of the three-century mark.  Kind of like my 400# deadlift.

A little ugly definitely.  Need to get more comfortable with the low-bar, was lowering myself really slowly because of that I think.  95% sure I hit depth, but I'm biased, so judge for yourself.  If it's a no-rep, it's a no-rep... I'll work up to it again sometime!

Wednesday and Thursday (3/20 & 3/21)

Wednesday was a planned rest day.  Today I was going to do some garage stuff but a car accident on the way to work got in the way.  Just a bump on my head and a cut on my hand mostly, but I am pretty sore so I don't want to risk hurting myself.  Try to get back into it tomorrow (Friday).

Tuesday, 3/19/2013

CrossFit Edwardsville Open Gym Workout

Warmup - DUs, mobility, plyos

Was going to workout with my two teammates for the Fittest Team competition in April, but they decided they wanted to do Adam Brown, which really is pointless for me to do (30+ minute MetCon, a couple of lifts with weights that are dumb for me - and really anybody, IMO - to try to do 24 times twice for time), so I did my own thing:

That was a really tough MetCon.  The prowler push was a slight downhill/uphill split... uphill prowler is really hard.  Cleans were full cleans.

Barbell Gymnastics videos below (last set of each lift):

Missed lots of days of logging here...

So here goes!

Saturday, 3/16/2013

Warmup - Jumprope, mobility, plyos, warmup lifts + box jumps

MetCon - CrossFit Open WOD 13.2
AMRAP 10
5 S2O, 115#
10 DL, 115#
15 box jumps, 24"

275 reps (9 rounds + 5 S2O)

Went out too fast, would have probably gotten 10 rounds if I had just done the EMOM I did Thursday!  Oh well.

Afterward, set shoulder press 1RM of 115# and then 120#.  Getting there, I guess.

Sunday, 3/17/2013

Warmup - Jumprope, mobility, Burgener warmup

Barbell Gymnastics -
Snatch
3x1x95 - 3x1x115 - 3x1x135 - 2x1x155 - then failed 2x185 and 1x175.  Oops.

Clean & Jerk
3x1x175 - 3x1x195 - 3x1x205 - 1x225 (f on jerk)

Strength -
5/3/1 Bench Press (1RM 205, training max ~185)
5x135
5x145
5+ x 155 (got 14 reps)

1-1/4 Front Squat
3x135-3x165-3x185

Monday, 3/18/2013

CrossFit Edwardsville Morning Workout

Warmup - air squats for loosening up, mobility, 15 air squats + 15 pushups for time

Strength - Box Squat to 3RM
3x135-3x185-3x225-3x255-3x275-3x295 (f on 3)

MetCon - Front Squat Fran
21-15-9
Front Squat, 145#
Pullups

6:34

Thursday, 3/14/2013

Pi Day!

CrossFit Edwardsville - Workout with my Fittest Team team!

Warmup - DUs, pullups, mobility, track-style plyos

Barbell Gymnastics - 10x1 Clean first pull + Hang Clean + Jerk
135-155-175-185-185-205-205-205-215 (PR clean)-225 (PR clean + fail jerk)

First time full cleaning 225, sweet!

Strength -
Push Press 3x3 @ 135
superset with
Supinated Grip Pendlay Rows 3x5 @ 135-155-155

High Bar Back Squat (no belt)
2x5x205
2x3x225
3x1x255

MetCon/13.2 Practice - 
AMRAP 5
5 S2O, 115#
10 DL, 115#
15 box jump, 24"

152 total reps.  Did it as a EMOM just to see what I could hold per round.  Was 48-47-50-49-50, plus two S2O at the end.  I think 300 is definitely in the cards for Saturday, especially without all the strength stuff at the beginning.  Psyched!

Managed to get myself a day behind... work's been busy the past couple days!

Wednesday, 3/13/2013

CrossFit Edwardsville Morning Workout

Warmup - Tabata DUs, mobility

Barbell Gymnastics/Strength - Find 1RM Jerk

5x35-3x135-1x165-1x185-1x205-1x225(f)-1x225 PR

I always get freaked out the first time trying a new jerk max.  I just didn't commit to the first one, the one I hit didn't put up too much of a fight, so that was good.

MetCon -
EMOM 12
2 Clean & Jerks, 185# (did power clean & jerk)
Max rep Toes-to-Bar

Score is toes to bar - 65 reps (5 for each round except 10 on the last)

I kinda killed that workout.  Was the only one to finish it RXd, so that was cool.

Cashout/Warmdown -
400 m run
25 v-ups
25 supermans

Watch out for armed bears!

Tuesday, 3/12/2013

Garage Lifting

Warmup - Air squats, squats w/ bar, hang power clean w/ bar, mobility

Barbell Gymnastics -
Snatch - really working on getting the bar in contact with the hips on the way up.  Think I'm starting to get the hang of it.

3x1x95 - 4x1x115 - 3x1x135 - 1x155 - 1x175 - 3x1x185 (f)

175 went up REALLY easy, tying my PR which is why I went for 185 a few times.  Lost the first one when my right elbow gave up going up, then I think I was a little bit sloppy on the other two.  I'll get that next time I do it in front of people, usually that gives a little extra motivation!

Strength - 
Front Squat - 3x5x185

Deadlift (5/3/1) - 1RM 400, Training Max 360
5x235 (65%)
5x270 (75%)
5+ x 305 (85%) - 12 reps

Addendum to Last Post!

After Work Garage Lifting

I decided I've got to be more balanced in my lifting.  With the Open going on, I'm still doing MetCons and affiliate training regularly but I want to get the big lifts in every week.  Post-work lifting is now going to incorporate Wendler 5/3/1 as a 4-day-a-week plan.  One big lift each session, with assistance/Oly practice on non-affiliate days.  I know, I'm violating important axioms of training by trying to blend bunches of things, but this is just until the Open is over.

First up:

Shoulder Press - 1RM 115, Training Max 105
10 x bar, 5x65 (warmup)
5 x 70
5 x 80
5+ x 90 (did 10 reps)

If anybody does read this, try not to laugh too hard at my embarrassing press!  But seriously, any advice would be welcome.  I've got a long way to go on shoulder strength.

Saturday, 3/19/2013

Game Day

Warmup - DUs and mobility, a few burpees for efficiency
5 sets - 3 TnG snatches, 75# (2 power, 1 full)
3 sets - 3 TnG snatches, 135# (all power)

MetCon - CF Games Open WOD 13.1
AMRAP 17
40 burpees
30 snatch, 75#
30 burpees
30 snatch, 135#
20 burpees
30 snatch, 165#
10 burpees
As many as possible snatch, 210#

150 total reps, tiebreaker 14:57, #1242 in North Central region out of 5736, so I'm in the 21st percentile.  Not too bad for a little less than a year of this!

Takeaways/things to work on:  Power snatch.  I can power snatch 135# without spreading my legs and starfishing, but I need to practice so it becomes the default movement for me.  I don't regularly do power snatch but it seems like it's a must for competing so it's worth working on.

Afterward, 3 hours pickup basketball with some friends.  Semi-bad idea, haven't played in several months and my calves are still on fire!

Sunday - Rest day

Monday, 3/11/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE warmup, tabata jump rope, mobility

Strength - Weighted chinup to 1RM, superset with high box stepups
Got up to BW+115# totally strict, PR there.

MetCon -
AMRAP 14
5 chinups, 20#
10 high bar back squats (bar starts on ground), 185#
100m run
15 box jumps, 30"

3 rounds + run

Nice pretty heavy one.  Didn't do it in a hurry, just moving smoothly between movements.

Soon.

And by "soon," I mean tomorrow.

Friday, 3/8/2013

CrossFit Edwardsville Morning Workout

Warmup - 2 min tabata jump rope, 10 pvc thrusters, 10 calorie row, 10 abmat situps

Strength - Dynamic Effort
4 count lower, speed bench press
4x3x115
superset with ME L-sits (on rings)
30 seconds each

MetCon - 
Fight Gone Bad scoring -
3 rounds, 1 min each station, 1 min between rounds

row for calories
abmat situp
thruster, 75#
DUs
power snatch, 75#

Total Score - 394
Did ~25 cals, 30 situps, 15 thrusters, 40 DUs and 15 snatches per round

After Work

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

What?  Wrong Snatch??

Wednesday, 3/6/2013

CrossFit Edwardsville Morning Workout

Warmup - 2 min tabata DUs, mobility

Barbell Gymnastics
Snatch Balance
3 x bar - 2x95 - 2x135 - 2x155 - 2x165 (1 + f, not patient enough at bottom)

MetCon 
"Amanda"

9-7-5 of

Muscleups
Full Snatch, 135#

11:10

Not bad for the first time, also got the first set of MUs unbroken, most I'd done at once before that was 6, I think.  The thing that got hard about the snatches was actually the getting out of the hole part, I only failed twice and they were both just losing balance after I'd gotten down!  Was kind of surprised I didn't start losing the bar forward after my pressing got fatigue from muscleups.

After Work
in the Garage:

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

Easy.  Did that whole thing in 7 minutes, I think.  However, I don't have to answer to what was going on with the radio at that time.  Also got my Spun Performance order in today:  Two pairs of shorts (a pair each of black and red fight-style shorts), compression socks (fo' free!) and compression shorts.  Sweet!

Hopefully last snow of the season today.  Supposed to get up to 60s this weekend!

Tuesday, 3/5/2013

Garage Lifting

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

Felt easy today, I like it!

Barbell Gymnastics

Clean drills (pulls, power, progressions) - 135#

3-Position Clean + Jerk

2x1x165

2x1x175

2x1x185

Those were fun.  I've never actually done that drill before.  Did notice my butt came up a little fast on the ground clean though.

Strength

Speed Deadlift
5x3x240

Bench Press
10 x bar (warmup)
5x135
3x5x175

Apparently doing something heavy with snatch tomorrow morning at the affiliate.  Should be interesting, have been giving snatch a break for the past few weeks since I dropped a failed one and smashed my shin a little. It was a good mental break from that though.

Doesn't feel like a Monday, probably because I still had to get up early all weekend for weekend duty at work.  Which is OK as long as I don't run out of gas in the middle of the week sometime!

Monday, 3/4/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE warmup, 20 squats/20 situps/20 pushups, lower body mobility

Strength - Low-bar Back Squat

8 x bar (warmup) - 5x135 - 5x185 - 5x225 - 5x255 - 5x255 (f on 5, too deep I think)

//First time actually seriously doing LBBS.  Felt... different.  Might take some getting used to if I do it more often!  I say "I think" I went too deep on the one I failed on because I'm pretty sure I was going deep on the others, and the coach said I was perfect depth-wise, but he was also high-fiving a couple guys that clearly weren't hitting depth.

MetCon -
5 rounds
1 "caveman complex" - Clean, Front Squat (or full clean, which is what I did), Back Squat, BtN Jerk, 165#
15 toes-to-bar

Wasn't really doing it for time, but 7:24.  Complex wasn't too hard, still have to work on TTBs, although some of the difficult there was lingering soreness from ab work the end of last week.

No Daily Squat routine today, for obvious reasons.

Yep.  I did this today.

Sunday, 3/3/2013

Garage Lift

Haven't felt like doing much extra stuff this week.  Hoping maybe to kick the crap in my throat, and also been a little sore from doing different stuff in MetCons at the affiliate.  Supposed to warm up starting next weekend though, so that will be nicer in the garage!

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

And because I wanted video of it, 

Front Squat

1x245

Hmmm.  That looks like it was pretty hard!

^Me after the MetCon today!

Saturday, 3/2/2013

CrossFit Edwardsville Workout

Warmup - CFE warmup, mobility

Barbell Gymnastics - Jerk (to warmup for MetCon)
3x45-3x135-3x155-3x175-3x185

MetCon - "Fred" (wasn't aware that there was a Fred, but OK!)
Edit:  Explanation of "Fred" 
23 Shoulder-to-Overhead, 135#
8 rounds Cindy (5 pullups/10 pushups/15 squats)
43 KB swings, 2 pood
45 DUs
66 Situps

18:14

Wow.  Jerks weren't bad, but killed pressing for pushups.  Then the KB swings hit me like a train!  Survived though, and actually did pretty good... was almost 4 minutes faster than anybody that did it RXd.

Daily Squat
5x135
3x185
3x225
1x260

Slow.  I guess that's what happens when you wait till after the workout and not far enough after to do that.

Front Squat
1x245 PR

Just for the heck of it, because 225 was easy yesterday.

Yup.

Two days again this entry.

Thursday, 2/28/2013

Still not feeling too hot, but getting better.  Rest day besides daily squat:

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

Wednesday, 3/1/2013

CrossFit Edwardsville Morning Workout

Warmup - 2 min tabata DUs, shoulder mobility

Strength - Bench Press 5s
8 x bar (warmup) - 115-135-155-185-195 (failed #5)-185

MetCon - Team Volkswagon
In teams of 3, each member completes
21-15-9
Bench Press, 60-70% max (used 145)
Pullups

Cashout - 50 GHD situps

Finally got to pick up a barbell at the affiliate!  Felt pretty good, even though bench is not my forte.  Getting better though, a few months back 185 was an ugly 1RM!

After Work

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

Felt good, seemed like I was able to keep my back more straight here.

Afterward, just for the heck of it, tried out a couple 225 front squats to see how hard they would be, and since my old 1RM (also from a few months back) is 215.  So I guess I officially got a PR, even though the weight was easy.  Didn't feel like I went as deep as the video shows either, so that was a pleasant surprise.