A) EMOM 8 @ ~ 77.5% of 1RM Sq. Sn - 105 but went down to 95 for a few rounds as I kept missing my second snatch balance.
2 PP
2 Snatch Balance
B) 10 minutes Dip position/skill work
C) Max rep dips (adv kip): 1:1 (Black Band)
:60 - 16
:45 - 7
:30 - 6
:15 - 5
D) For time and reps:
At start of clock:
400 run for time - 1:41
At 5:00: 2 Min max reps strict pullups (black band) - 18
At 10:00: 400 run for time - 1:54
During the Snatch balance my left quad felt like tit pulled a little, making the later runnign stiff and painful, though honestly I’m not sure how much faster I could have gone…I was winded as usual.
2 rounds for time of:
8 Front Squat (no rack) (120)
400m run
8 Front Squat
500m row
Time: 13:30? (need to check the board)
Went lighter on the Front Squats. I went with what I thought was 60% of my 1RM Front Squat…but I don’t remember my 1RM. I know I’ve done 200# so I went with that.
Front squats were fine, but my running and rowing suffered and were both quite slow. My legs were stiff in each run and I couldn’t get them to move faster.
Good workout though.
5/9/2013
A) Back Squat 3x5 @ 85-87.5% (same wt. across) 220-220-220
Tough but I got through all of them.
B) Core Stability:
6 rounds of:
:30 hollow rock
:30 arch rock
:30 rest
C) 10 min double under skill/mobility work
Worked on staying relaxed and upright. Felt better but still having trouble.
1 - 1:00 (2/2/2013: 1:03; 8/18/2013: 1:03; 6/29/09 time: 1:10) 2 - 1:06 (2/2/2013: 1:07; 8/18/2013: 1:30; 6/29/09 time: 1:29) 3 - 1:18 (2/2/2013: 1:32; 8/18/2013: 1:53; 6/29/09 time: 1:33) 4 - 1:29 (2/2/2013: 1:30; 8/18/2013: sat this one out; 6/29/09 time: also sat this one out; I’m nothing if not consistent) 5 - 1:28 (2/2/2013: 1:33; 8/18/2013: 1:31; 6/29/09 time: 1:23) 6 - 1:24 (2/2/2013: 1:27; 8/18/2013: 1:43; 6/29/09 time: 1:35)
Notes: this hurt today. But I am getting incrementally faster, so I’m happy about that. My goal was to never drop below 1:30 and I never did! 1:00 is also a PR for me. Now if I can just get a sub 1:00 I’ll be really stoked.
Per Bravo’s suggestion, I tried some heavy breathing from the very start. I got a little dizzy doing it and it made an uncomfortable situation even more uncomfortable so I decided to abandon it today. Will try it again though. I’m pretty fast out of the gate, but once I get to 3/4 of the way up I slow down considerably to the point where I am almost walking. Anything that can help me through that last hump I will explore and try. BUT - I need to remember the big takeaway from today: speeds are increasing.
A) Squat Snatch
EMOM 8: 3 po. starting in High Hang
95
65-85-85-85-95-95-95(failed on on 2nd rep)-85
These are tough first thing on a cold morning. Neer felt like I got totally warmed up and I’m not willing to pull a Keith Fileding and hit the gym at 4am just to get warmed up for 6am class…so I guess snatches will always be tough first thing. Went back down to 85 to finish with good form after failing on round 7.
B) Muscle up/Ring Pull/Ring Row
3x ME MU’s to “Hole” (NO dip). Scale to ring pull-up
Ring Pull Ups
5-4-5
I haven’t done these in a long time. They felt good. I’d like to work on them more
C) Workout 3
5 rds for time of:
200 m run
5 Squat Snatch @ 70% of EMOM
Rest :60 exactly after completion of each round
Time: 13:30
I fucking flew through the first round and felt like Usain Bolt on cocaine. It was awesome. During that first round someone way behing me, choking on my dust, said, “Don’t you think you should pace yourself?” Perhaps I shoudl have listened because by the end I was a minute behind the rest of class.
I got slowed down by the snatches. Each run was a true spring and I made up time there. But because I put so much into each run I had trouble catching my breath and finding my balance in the snatches, so they went slooooowly.
Fun workout. Fun to feel good on the runs.
Monday February 25, 2013
7pm Jiu Jitsu with Kron
Frist half worked on single-leg takedown defense. getting foot to the floor, turning our hips into the opponent. Hnad on the back of their head. Other hand behing their knee and twisting until they fall. I think I got it, but the timing will be tough in a full speed situation.
Second half…top guy controlling bottom guy while in half-guard. Kron says many people like to be on the bottom in half-guard. He thinks the guy on top has a much better advantange and should make the bottom guy feel really uncofortable but holding their head between your elbow and the body.
rom the bottom, Kron showed me how to pull then bridnge oon push they guy off.
TRAINING
A) Press:
EMOM 8 - 2 presses @ 5RM weight (or ~80% 1 RM)
135
I did: 100-100-115-115-125-125-135-145 (1)
I failed on rep two of 145, but I felt good throughout. I should have gone for 140 seeing as 145# is my current 1rm PR from 2/13.
B) Front Squat
- take 10 Min to find 5 RM
175
185 for 5, failed on last rep
C) 8 Rds for distance of:
Row :60, rest :90
During rest perform 2 Front Squats @ 75% of Days 5RM
130 on Front Squats
Row: 290-272-271-274-262-259-262-270
This was a cool workout. I didn’t feel winded until about 5 seconds after the Front Squats and then the row and the squats hit me and my breathing got heavy. Kind of weird.
Big drop from first round and then again around rounds 4 and 5 but then I started climbing back up that hill. This seems to be my pattern with rowing intervals.
Time: not sure need to look at the board. in the upper 30s I think.
Not sure about the time. Scaled this to women’s wiethg and height. This did become mentally tough around round 3 when my lower back started seizing up and I seriously considered quitting. What kept me going this time was more competitive thoughts. I just wanted to stay in front of a few specific people who were close on my tail the whole time. That tought got me through the next wall ball and the next box jump…until I was done.
Attempted and failed at 175 a few times…got scared to get below it. I know I was getting it high enough, but I didn’t have the will/bravery/balls to get under it. Good training though. Need to watch my catching stance. As it got heavier I started to widen my stance rather than bend my knees to get lower.
B) The Oreo
Your cookies are the double-unders, you cream is the barbell complex
For time
100 Double-unders, then
6 rounds of
2 Power Clean (100#)
2 Front Squat
2 Push Press
2 Back Squat
2 Behind the neck Push Press
then complete workout with 100 Double-unders
-15 minute cap
Time: 9:08
I scaled the double unders to 30 and 30. Why? Because I suck at double unders. I did try out a few more after the workout and got 10 in a row…which is the best I’ve done in some time. So that’s good. The 60 I did in the workout were all single-single-double - and I missed several singles which drives me freaking bonkers. need to keep working on these. Just don’t know if my soul can take any more crushing after 5 years of failing at these fucking things!
Loved the bear complex part and felt good throughout. Could have probably gone up in weight 5 pounds or so.
A) Power Snatch Drill
EMOM 10
1 Power Snatch
1 Hang Power Snatch - below the knee
1 Hang Power Snatch - mid thigh
-Goal is max weight Max weight 115
I did 95 - 95 - 105 - 105 - 105 -105 - 105 - 115 - 115 - 115
My form remained pretty good throughout. I missed the very last rep of the mid-thigh. I needed to drop down a bit more.
B) “Interval Nicole”
400m run
max set pull ups
- Advanced - 5 rounds - start each round on the 4 min
my pull ups were
13 - 8 - 10 - 9 - 8
Total 48
I kipped, but my grip was shot - I had the strenght and the breath to do more, but my hands were having none of it. I was pretty slow on the runs. Didn’t feel like I had much in the tank, but I did them all. Bully for me!
These felt like good working rounds. Could probably have gone up to 300 area but happy with this as my neck was stiff and I was feeling a little off.
B) 5 rounds for time of:
1 Clean and Jerk (135)
6 Handstand Push-ups (scaled 6 strict Pull ups - 1 black band)
1 Clean and Jerk
4 Muscle ups (scaled to 6 strict Dips 2 black bands)
1 Clean and Jerk
200m Run
-20 minute cap
Time: 18:05
Scaled this well, though the dips were probably a bit too scaled. Cleans felt great. Jerks were a little stiff, wasn’t landing low in my lunge. Pull - ups were good. the runs went well. Fun workout.
- - - - - - -
Monday February 18, 2013
Jiu Jitsu at 7pm with Kron
Worked on timing of trips, gluing opponent’s rising foot to their other ankle by pushing their foot with my foot. Tough to get the timing right but when it works, it works great.
Then, worked on passing guard by standing and shaking off opponent. Firm grip on knee, keeping opponent tight so that the shaking breaks their feet apart. I need to posture up more by shooting my hips out further upon jumping up - I was getting caught bent over too much.
Then training from guard. I did ok. Went up a a really good white belt (who may have been sand-bagging when he told me he’s only been at it a month) and then a blue belt. Got a couple sweeps in on both opponents. On oppositie side I was able to break guard a few time. I also got caught up in a few triangle chokes and armlocks so it was all balanced. I need to work on attacking from the guard. I’m getting better at sweeping but I have don’t have armlocks or chokes down from the guard. Also need to work on grip strategy…get a little lost in what I should be doing. Got to keep working!
A) Squat Snatch Drill
EMOM 10
1 Squat Snatch
1 Hang Squat Snatch - below the knee
1 Hang Squat Snatch - mid thigh
-Goal is max weight
105
I did 85 - 85 - 95 - 95 - 95 - 105 - 105 -105 - 105 - 105
I missed on the 9th round due to fatigue and losing focus. I got the last round, though I don’t think I landed all the way at the bottom of my squat. Love working on snatches.
B)
5 rounds, for reps (2:1)
In 2 min, complete
200m Run
Max reps of push-ups
-1 min rest between rounds
Total pushups: 75
rounds: 22 - 15 - 13 - 13 - 12
Pushups still need work. The runs were good first 4 rounds. Last round I was gassed and ran pretty slowly.
MONDAY February 11, 2012
JiuJitsu- 7pm
First part of class - takedowns and throws. Sparred a bit with trying to take our opponent down. Super tiring. Worked with a blue belt.
Then worked on escaping a position when opponent is on the ground and has open guard with one foot on your thigh and the other leg wrapped behind you and one arm caught in a grip at the writst. Other hand is grabbing your ankle. First we move the foot from our leg,then break the grip on the arm and then break grip on ankle. Being sure to point knee out perpendicular to the your opponent to disarm the back leg.
Then training from open guard. sparred with blue and white belts.
Super tiring class, but a lot of fun
FRIDAY February 8. 2012
MENTAL TOUGHNESS
“Kamrynn”
21 Deadlifts (225/155)
400m Run
5 rounds of Cindy
15 Deadlifts
400m run
5 rounds of Cindy
9 Deadlifts
400m Run
5 rounds of Cindy
I did 3 rounds of Cindy Time: 38 something
THURSDAY February 7, 2012
Jiu Jitsu - 7pm
worked on getting your opponent’s arm in an armlock when they have very strong grips. Worked difrfernect techniques for breaking the grip. The last technique which applies a lot of torque to the forearm has left a nasty bruise on my arm.
CROSSFIT
6am with Michael
TRAINING
A) Power Clean Drill
EMOM 10
1 Power Clean
1 Hang Power Clean
Got to 155
B) Death by STRICT Pullups
Min 1 - 1 pullup
Min 2 - 2 pullups
Min 3 - 3 pullups
Workout is complete when athlete can no longer complete the required number of pullups in the given round.
A) Power Snatch Drill
EMOM 10
1 Hang Power Snatch - from pockets
1 Hang Power Snatch - below knee
1 Power Snatch
-goal is max weight. - 115
Notes: started with 95 for first two rounds, then 105 for next four rounds, then 115 for last four. The hardest of the three lifts was the middle one from below the knees. at 115 my form started breaking down toward the end but otherwise was pretty good throughout.
B) 3x max Muscle ups
-Sub 2 max reps sets of STRICT pull-ups and dips. Aim for 7-10 reps
-No muscle-ups skill practice
Max Pull-ups (with black band) 10 - 6
Max Dips (with black band) 10 - 11
Notes: first 10 pull ups felt good. Want to keep working on these. Same with dips. I’m getting that dipping strength back again which is great. Soon it will be time to ditch the bands altogether.
C) 10 rounds for reps
:20 max reps Power Snatch (75/55)
:20 Rest
:20 max reps burpees
-Rest only after power snatches. Athletes move directly from burpees into power snatches between rounds.
-Score is TOTAL reps
Score: 85
notes: guess what slowed me down…oh yeah, burpees. This was a fun one. My power snatch form went to hell towards the middle. I started muscle snathcing which probably expended more energy than was necessary. I was also starting to neglect the deadlift. But I dialed things back in. This was kind of a mental toughness wod - thankfully it was only 10 minutes.
155 - 155 - 165
Felt good. Could have gone a bit heavier, but this really served as my warm up.
B) “Press Complex”
3 rounds, for weight
1 Press
3 Push Press
5 Push Jerk
-Don’t put bar down during the complex
-20 min cap
115- 135 - 145 (missed the last goddamned rep on the Jerks! Tried 145 a second time. but I couldnt’ get past the press)
145# is a PR on Shoulder Press: my last recoreded press was 115#. I’m pretty sure I’ve done 125#, but surely never 145#. So that’s good!
C) Task vs Time vs Task Priority
1) Task Priority
500m Row, for time
1:41 - not a great time for me. PR is 1:35
-Rest 3 min, then
2) Time Priority
Row as many meters as possible in the time it took to complete Part 1/Task Priority
-Rest 3 min
Score : 442 - Legs fried, arms started taking over…so that’s not great.
3) Task Priority
Row the result of Part 2, for time
1:40 - at least this was consistent with #2
Good class overall. The rowing was harder than I thought it would be. Perhaps the weightlifting took some oomph out of my step? I like the Press complex a lot.
So I get super slow towards the 2/3 mark and turn into a feeble old man wearing cement shoes. BUT - unlike the last times I’ve run the whole hill (last one was over 2 years ago!) I actually completed all 6 rounds and my times were faster overall! Not by a ton. But it’s still freaking progress which many think is impossible at 42. I’m hear to tell you, Zach and maybe Matthew, it’s not.
Wednesday August 18, 2010
Franklin Hill Sprints X 6
1 - 1:03 (6/29/09 time: 1:10)
2 - 1:30 (6/29/09 time: 1:29)
3 - 1:53 (6/29/09 time: 1:33)
4 - sat this one out (6/29/09 time: also sat this one out; I’m nothing if not consistent)
5 - 1:31 (6/29/09 time: 1:23)
6 - 1:43 (6/29/09 time: 1:35)
Learned escapes from 2 different side mounts where the opponent has your hips trapped
then:
Free-Style Takedowns
didn’t win any this time. My first bout against a fellow white-belt (joah?) I tripped my self up by pulling him and trying to turn my hips into him but I misjudged the timing and fell over and he fell on top of me for not the prettiest takedown. Against a purple belt who was kicking everyone’s ass, I tried a leg throw but he just reversed it on me and down I went.
TRAINING
A) Hang Squat Snatch 2-2-2-2-2 85-95-95-105-105
these felt good and I was dropping under the bar nicely. If we had had more time I would have gone up to 115.
B) Every Minute, on the Minute - 5 min:
Max reps Strict Pull-ups
7 - 7 - 7 - 7 - 7
This time out I added assistance each round to maintain the 7 number. Started with one black band. Went to blue band. Then blue plus black. Then green. On the frist round I stopped at 7 though I had more to go. I think I used too much assistance overall, but the later rounds were still tough and 7 was about where I was failing. Later I asked Kenny if this was what was intended and he said no, he expects drop-offs after ound 1 and round 1 should be aqt least between 7-10 reps…so I’ll try that approach next time.
I’m cool with these numbers since they started to inch back at the end. I really focused I maintaining good psoture and technique and a consistent pace with these.
