Friday, 5/31/2013

CFE Team Training
(in garage)

Warmup - air squats, mobility, Burgener warmup, snatch drills up to 135

Dynamic Upper Body - Bench Press
3x10x145, 1 set standard, 1 set close, 1 set wide grip

Assistance -
Barbell Skullcrushers: 8x80-8x90-8x85
Jerk Technique Practice: 5x95-5x1x135-2x1x185

Midline -
Russian Twists w/ 20# wall ball - 3x20 - 1 rep is both sides

Conditioning -
FAIL

Tried to do Amanda, 9 muscleups really easy, took 4 effing misses to do the 9 reps of snatch in the first set, and 7 of the 9 reps were shitty.  Couldn't stabilize the shoulders, couldn't keep a tight core, couldn't hit the positions in the right place, couldn't even squat the weight up right.  In short, I was weak and had piss-poor technique.  Took me 6 minutes to get through that set and I stopped and did pissed off snatches at 135 until I got 3 in a row without a miss.

I don't know what causes me to constantly plateau in stuff, if it's just I'm genetically a wimp or I'm doing something totally wrong with my training, which really shouldn't get me stuck in place that much because I'm weak enough I should be making beginner gains still.

I hate going into weekends off of a shitty workout, especially when I probably won't be able to make up for it until Monday.

Sorry you had to read that rant, not like I have anybody to vent to here at home...

Thursday, 5/30/2013

CFE Team Training

Warmup - 300m row, 20 back extensions, mobility, jog

Smolov-style HBBS -
Warmup - 8 x bar - 5x135 - 5x185
Work - 5x7x215

Assistance -
Shrugs - 8x165-8x185-8x205
Pendlay Rows - 5x165-2x5x185

...And then the power went out.

So, we just did some pistol work and a bunch of mobility.

Wednesday, 5/19/2013

Rest day + Mowing lawn

Here are the videos from last night!

Butterfly Pullups:

First set I'm pretty sure I have too much horizontal swing, which is probably why I got out of rhythm.  Second set a little better, but still a whole lot of slow-mo going on.

Highlights of Power Clean EMOM:

(Because Google Chrome isn't letting me upload videos or recognizing that I have my own videos in my YouTube account.)

Tuesday, 5/28/2013

CFE Team Training

Warmup - jog, jumprope, mobility, 300m row, 20 back extensions

Max Effort Upper Body - Close Grip Bench
Warmup - 8x45-5x135
To 3RM - 3x155-3x165-3x175-3x185-3x195-3x205
To 1RM - 1x215-1x220

//Never done this heavy, so I wasn't sure what to expect weight-wise.  Also technically those are all PRs.  Hooray Westside!

Assistance -
Toes to Bar - 3x15
Unilateral KB Press - 3x15x35 each arm
Dips - 3x12xBW

Weighted Chinup to 1RM -
5xBW-3x35-1x45-1x55-1x65-1x75-1x85-1x90PR

Oly/Conditioning
EMOM 20
Power Clean
5 minutes 5x135
5 minutes 3x185
5 minutes 2x205
5 minutes 1x225

Completed, no fails.  That's about the most heavy power clean volume I've done in awhile, pretty happy with the results!

When I get the chance to cut up the recording to size, I'm going to post some video of that EMOM, specifically some 205 and 225 reps, and also a sample of some butterfly pullups - I think I get the technique, but it feels almost slow-motion.  I'm not sure if that's just because I'm so long, or if I'm missing some efficiency trick, or just not pulling hard enough.

Monday, 5/27/2013

CFE Team Training

Warmup - jog, jumprope, plyos, mobility

Max Effort Squat - Front Squat
Warmup - 8x45-5x135
To 3RM - 3x165-3x185-3x205-3x225-3x235 PR
To 1 RM - 1x245-1x255-1x265 (f, x1) - 1x275 (f)

//Whoops.  No 1RM PR today, matched it though, so it's not all a loss.

Assistance -
GHD Raises - 3x8 (4 second descent)

Midline -
A) 3x15 strict hanging leg raise
B) 30s front plank

Shoulders - Strict Press
Warmup - 8x45-5x75
To 5RM - 5x85-5x95-5x105-5x115-5x120 PR

Conditioning Cashout -
3 RFT
20 wall ball shots, 20# to 10'
5 muscleups

3:00

Part Two - Memorial Day Murph

Warmup - jog, mobility, testing out pullup bar, etc.

Conditioning - "Murph"
1 Mile Run
(Partitioned however)
100 pullups
200 pushups
300 squats
Then,
1 Mile Run

Didn't have a vest.
35:43

Was 6:05 on the first round, that's the only split I happened to hear.

Saturday, 5/25/2013

CrossFit Edwardsville Workout

Warmup - short run, plyos, mobility, Burgener warmup

Barbell Gymnastics - 
EMOM 10 - 3 Power Snatches @ 125#

Conditioning
Team "Diane" - Alternating reps
21-15-9
Deadlift, 225#
HSPU

Team CF Regionals Event 3 - 30 burpee muscleups, alternating reps

Team WL Total - 1 lift for each person, 7 minutes total time
I did snatch - 135-155-165-175 (f)-180 (f x2)

Up to 165 was easy.  Close miss on 175 behind me, so I went up because time was running out.  Not even close on either 180.  It's got to be something mental or technique, because I've done 175 easy multiple times and can't even get close on 180.

Then did the other half of the WL total for S&Gs
Clean & Jerk - 180-225 (f jerk)-225-235 (f jerk)
Meh.

Friday, 5/24/2013

CFE Team Training

Warmup - Plyos, mobility

Dynamic Upper Body -
Speed Bench @ 60% (alternate standard, close, wide grip per set) - 3x10x135

Assistance -
Barbell Skull Crushers - 8x65-8x75-8x85
Push Press - 5x135-5x145-5x155

//Push Press didn't feel very explosive.  Probably all the benching before.

Conditioning -
3 rounds (not timed)
20m Prowler sprint, 165# on high bars
20m Prowler sprint, 165# on low bars
5 Muscleup + 2 dips
6 Handstand Pushups

Prowler works real well on my street!  Not too loud means not too much wear on the feet.

Thursday, 5/23/2013

CFE Team Workout

Warmup - 300m row, 2x(10 back extensions, 10 crunches), mobility

Strength - 
High Bar Back Squat
Warmup - 8x45-5x135-5x185
Work - 4x9x200

//If that looks like the first day of Smolov base mesocycle, that's because it is.  Boy is this team program mashed together from a ton of stuff!  It's the "offseason" though, volume to gain strength is kind of the point.

Assistance - 
Pistols 4x10 (each leg)

Oly MetCon -
EMOM 8 - 3 Power Snatch @ 75% (125#)

Midline -
Dynamic Shrugs - 10x125-10x145-10x175
Weighted GHD situps - 3x15x15
Floor Wipers - 3x10 (each side) holding 145# overhead.

Tuesday, 5/21/2013

CFE Team Workout

Warmup - jog, jump rope, mobility

Max Effort Upper Body -
Bench Press
Warmup - 8x45-5x135
To 3RM - 3x165-3x175-3x185-3x195-3x205-3x215 PR
To 1RM - 1x225-1x235 (f)... maybe get it if it wasn't after long day of work.

Assistance -
Dynamic Deficit Pushups - 3x10

Weighted Dips -
to 3RM - 3x18-3x35-3x45-3x55
to 1RM - 1x65-1x75
then, 4x35 + 4xBW

//Definitely know something I need to work on!

Max Effort C2B Pullups 3x:30 rest
12-11-10

Barbell Gymnastics -
EMOM 10 - 3 Power Clean @ 75% 1RM - 185#, done

Whoa.  Lots of volume all suddenly.  Feels good though!  Glad tomorrow is a rest day!

Monday, 5/20/2013

CFE Team Training (in garage)

Warmup - 2x(10 squats, 10 situps, 10 pushups)

Max Effort Lower Body -
High Bar Back Squat
Warmup - 5x45-5x135-3x185
Work to 3RM - 3x225-3x245-3x265
Work to 1RM - 1x275-1x285 (technically PR)

Assistance -
Good Mornings
2x20x95

Strength -
Press
Warmup - 8x45-5x95
Work to 5RM - 5x100-5x105-5x115 PR

Midline -
Hanging (from rings) Leg Raises
5x15

Whoa!  Leg raises burn those abs!

I'll get back to the picture posting and not just boring workouts here soon, I promise.

Saturday, 5/18/2013

CrossFit Edwardsville Workout

Warmup - 200m jog, plyos, mobility

Strength - Thruster
3x95-3x115-3x135-3x155-1x175-1x185-1x195 PR-1x205 (f, got it up but was off balance a little too much)

MetCon - CrossFit Regionals 2013 Event 4
25 minute time cap
100 wall balls, 20# to 10'
100 C2B pullups
100 pistols, alternating legs
100 KB snatches, 70#, alternating arms

Made it through 24 snatches.  Flew through wall balls, suck at C2Bs, flew threw pistols, snatches not too bad - I was spent by the time I got to them though!  Overall pretty happy with that, even would have beaten several guys at Regionals so far!

Friday, 5/17/2013

CrossFit Edwardsville Workout

Warmup - 200m run, speed drills, mobility

Strength - Alternate double barbell farmer's carry and 285# prowler push/pull

MetCon -
2 rounds for reps, 2 min each station, 2 min rest between rounds
Tire Flip, 450# tire - 10/12
double 2 pood KB farmer's carry, 30' forward/backward - 11/12
"Suicide" style shuttle runs - 9/8
Prowler push, 75', 195# - 5/5
Twist wall throws, 20# ball - 37/37

Thursday, 5/16/2013

CrossFit Edwardsville Workout

Warmup - 400m run, CFE warmup, mobility

Barbell Gymnastics - complex - 2 mid-hang-power cleans, 1 jerk
2x1x135-2x1x165-1x185-1x205-1x225

A little sloppy on the 2nd 225 clean and jerk, but got it up fairly easily.  Pretty happy with that, haven't done more than 1 rep at a time at 225 any kind of clean.

MetCon - 
70 grasshoppers
40 hang power clean, 115#
3 wall walks
10 squats
30 hang power clean, 115#
3 wall walks
20 squats
20 hang power clean, 115#
3 wall walks
30 squats
10 hang power clean, 115#
3 wall walks
40 squats

15 burpee penalty for dropping the bar

20:07, RX'd, 1 penalty

Quads toast, forearms/grip toast.  Not sure if I did as bad as I thought I did or it was expected to have that much grip issue... wasn't with my normal training people so there was nobody else near RX'd.

Tuesday and Wednesday, 5/16-17/2013

Took a couple rest days.  Had a seminar in St Louis these two days, plus some iffy workouts end of last week/beginning of this week and my back was feeling pretty tight from deadlifts Monday.

Took a nice half an hour walk last night, back to the affiliate tonight and probably Friday and Saturday as well, then a day off and should be getting into our CFE team training next week.

Monday, 5/13/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE warmup, 2x(3 gym runs, 10 squats, 10 pushups, 10 situps, 10 supermans), mobility

Strength - Deadlift superset with 8 x bodyweight rev hypers
8x135-5x225-2x315-2x365-1x365(f #2)-2x365-1x365 (f #2)

Another crappy strength day.  Rest day at least tomorrow, maybe two days.

MetCon - Scaled 2013 Regionals WOD #5
21-15-9
Deadlift @ 60% (245#)
Box Jump, 30"

5:33

Cashout - 30 Toes-through-rings

Blah.

Sunday, 5/12/2013

Garage Lifting

Warmup - plyos, mobility, clean drills

Barbell Gymnastics -
15 min to max C&J
135-165-185-205-225 (f jerk x 4)

Strength -
Box Squat Triples
3x135-3x185-3x225-3x245-3x265-3x275 (f after 1)

Good thing squatting heavy at least twice a week the past who knows how long has gotten me stronger... not.

A) Tricep Skull Crushers, 3x8x65
B) Barbell Bicep Curls, 3x8x65

Saturday, 5/11/2013

CrossFit Edwardsville Workout

Warmup - jogging, jump rope, mobility

Strength - Shoulder Press
8x45-8x75-5x95-1x115-1x125-1x130 (f)

Can't understand it.  Piss-poor at overhead pressing.

MetCon - 
In teams of 2:

Part 1 - Open 13.1 (break up however)
AMRAP 10
40 burpees
30 snatch, 75#
30 burpees
30 snatch, 135#
20 burpees
30 snatch, 165#
10 burpees
AMAP snatch, 205#

154 reps total - did 20 of first set burpees, 20 snatch, 10 burpees, 20 snatch, 10 burpees, 4 snatch

Part 2 - Open 13.2 Heavy (alternate rounds)
AMRAP 10
5 S2O, 135#
10 deadlift, 135#
15 box jump, 24"

8 rounds + 2 box jumps total
Did my rounds in ~:45

Part 3 - Open 13.4 (break up however)
AMRAP 7
3 C&J, 135#
3 TTB (or TTR)
6 C&J, 135#
6 TTB (or TTR)
... continue pattern

through 15 C&J total - did first set, TTB second set, C&J + 5 TTB third set, 7 C&J + 8 TTB fourth set, C&J fifth set

I repeat:  MetCon.  Crazy.

Friday, 5/10/2013

CrossFit Edwardsville Morning Workout

Warmup -
2 rounds
200m run, 10 squats, 10 pushups, 10 situps, 10 supermans
Mobility

Strength/Skill -
A) Weighed Dips 5x2x2 pood KB
B) 4 Snatch (technique with bar)

MetCon - "Power Chipper"
5 power snatch, 135#
20 box jump, 30"
5 tire flips, 450# tire
20 hand-release burpees
5 rope climbs, 15'
20 KB thrusters (10 each arm), 1.5 pood
500m row

9:35

CFE is getting a little MetCon crazy again.  Might have to scale down my affiliate workout frequency and do some more strength work at home.

Thursday, 5/9/2013

CrossFit Edwardsville Morning Workout

Warmup - loosen up, mobility, set of 10 burpees, 5 strict pullups, 20 squats, 10 hanging knee raises, 10 pushups, more mobility

Strength -
1A) Push Press 3s -> 5x45-3x135-3x155-2x3x175
2B) Strict Toes-to-Bar -> 5x5

MetCon -

CF Open 12.5 Heavy
AMRAP 7
3 Thruster, 135#
3 CTB Pullup
6 Thruster, 135#
6 CTB Pullup
....

Right into
"Heavy Helen"
3 Rounds
400m run
21 KB swings, 2 pood
12 pullups

12.5H - through round of 12
Total work time - 20:09

Wow.  That one was a burner.

Tuesday, 5/8/2013

CrossFit Edwardsville Open Gym

Warmup - Frisbee catch, mobility

Barbell Gymnastics - Snatch
3x1x95-3x1x135-1x155-155 f,f,f,... punt.

Not feeling it.  I do a lot better Olympic lifting in the mornings before a day of work I guess.

Strength - Front Squat
3x155-3x185-3x205-3x3x225

These felt good though.

MetCon - EMOM 8
3 KB snatches per arm, 1.5 pood
2 strict muscle-ups

I should probably do more of these open workouts in my garage, at least until our team plan gets started next month, I get too distracted by socializing and end up not doing as much as I wanted to :)

Way behind!  Time to catch up.

Saturday, 5/4/2013

CrossFit Edwardsville Workout

Warmup - Mobility, plyos

Workout - "Cinco de PR-o"

1) 3 min to find max reps unbroken DUs
50-20-47-104 PR

2) Power Clean ladder
115 -> 245 by 10s (f at 255), tied PR

3) 15 min to find 5RM Back Squat (did high bar)
155-185-225-245-265 PR

4) 15 min to find 5RM Bench Press
135-165-185-205 PR

5) 2 min max situps (straight-leg hands to laces)
67 reps

Monday, 5/6/2013

CrossFit Edwardsville Morning Workout

Warmup - Plyos, mobility, clean technique with PVC

Barbell Gymnastics - Find full clean 1RM
135-165-185-205-230 PR-240 PR

Focused on bottom-up setup described in KStarr's new book.  Seemed to help tighten me up in the right places!

MetCon - "Grace"
30 Clean & Jerks, 135#

2:49 PR

Cashout -
50 unweighted reverse hyperextensions

Friday 5/3/2013, Part Two

Short Garage Lifting Stint

Warmup - 2x(15 squats, 10 pushups, 10 situps), Burgener warmup

Barbell Gymnastics -
Snatch
3x1x95 2-position - 3x1x115 2-position - 3x1x135-1x145-1x155-1x165-175 (f,f,x1)

Then things got ugly.  Tried 185 3 times but kept jumping forward.  Went back to 175, failed twice jumping forward then hit.  Then 3x1x155 to finish, tried to keep feet in same spot.  I need some actual hands-on coaching of my snatch but my affiliate's coaches know as much about the sport of weightlifting as I do...

Strength -
HB Squat
Warmup - 1x5x155-1x5x185
Work - 2x5x225, 1x12x225

Not easy at all, was hard considering second workout of the day and not much chance for recovering from morning.  Survived though, that's what matters.

Friday, 5/3/2013

CrossFit Edwardsville Workout

Warmup - CFE warmup, plyos, jumprope

"Strength" -
1a) 4x2 Speed Bench Press, 95# + green bands
1b) 4x2 Rev Hypers, 14# wall ball between legs

MetCon -
Teams of two complete
100 box jumps, 24"
80 burpee pullups
80 backwards lunge steps
80 20# C&J wall ball shots
80 GHD situps

1 partner works at a time, other partner hold 20# wall ball
At beginning and every 4 minutes, run 100m.

23:55

Fun, but I think I will do some form of big lift when I get home this afternoon.  Not much strength work here.

NOTE:  I won't be doing straight-leg/GHD situps for awhile.  I figured out that that's what has been bugging my hip.

Wednesday, 5/1/2013

CrossFit Edwardsville Morning Workout

Warmup - Plyos, mobility, clean/snatch drills w/ PVC

Workout -
1 min AMRAP lunge steps - 47

1 min rest

7 min AMRAP - 50 DUs, 10 OTB burpees, 10 hang snatch 95# - 3 rounds + 5 DUs

1 min rest

1 min AMRAP toes through rings - 22

6 min to find Power Clean 1RM -
135-185-225-245 PR
//Not too bad!  Was definitely heavy, but I got my form down pretty well and didn't starfish!

1 min rest

1 min AMRAP pistols - 25

1 min rest

7 min AMRAP - 10 cal row, 10 OTB burpees, 15 power clean 135# - 2 rounds + 5 cals

1 min rest

1 min AMRAP situps (straight leg hands to laces) - 30

1 min AMRAP supermans - 62

6 min to find hang snatch + OHS max
135 (f) - 135 - 145 - 155