Saturday, 10/30/10

“The Gauntlet”

I went into this thinking that there was literally no chance I could do a 30” L-sit on parallettes or 3 pistols on each side (I didn’t even think I could get one). AP told us at the beginning that we had to at least attempt every task.  That was a good thing for me.

I went 31-for-31, a feat only matched by fellow BroNation inhabitant Logan.  Michael just missed on the mile run, and probably finished every other task with much more ease than I—he’s just about as skilled as they come.  I was as proud of this day as I’ve been of anything I’ve accomplished in CrossFit with the exception of Fight Gone Bad.  Great day.

Wednesday, 10/27/10

2 attempts at a max set of handstand pushups

14
16 (PR Nation!)
_______________________________________

6 rounds
250M row
6 KB snatches, right arm (24kg)
6 KB snatches, left arm (24kg)
10 burpee-pullups

17:53

Worked out right next to Kenny, and we were neck-and-neck the whole time.  Not only is Kenny a tremendous human being, he’s a fun workout partner,  He beat me by 10 seconds, but I was really pleased with my effort and time.  Great WOD.  Very well-written.

Tuesday, 10/26/10

Weakness Clinic

Squat Snatching with Coach Ar-Man

65 x 5
95 x 5
115 x 5 (Done consecutively like I’ll have to do on Saturday)
125 x 3
135 x 1 (PR Nation!)

-then-

12 muscle-ups for time

3:00

Building towards a bodyweight (165) snatch and 30 muscle-ups for time by the end of 2010.

Monday, 10/25/10

Wendler DL deloading week
115 x 5
145 x 5
175 x 5

————————————————-

AMRAP 7
7 KB swings (24kg)
7 burpees

11 rounds

Remember that “edge” I wanted to get back?  I had it today. 

I’m 13 days into a strict paleo experiment, and I’m starting to feel the cyborg-like performance effects.  The only problem is getting sleep—I taught the 6 & 7 AM classes with Mr. Jones today, and the 4:55 AM wakeup call left me totally knackered.  I’m always trying to reduce stress and sleep more, and now it’s more critical than ever.  I’m running on a level of coffee consumption not seen since I last uttered the words “Finals Week.”

I had a great talk with Pat Farris after class tonight about overtraining, periodization, and the inner game of CrossFit.  He gave me some great context for training, especially when you’re already a high performer.  I started out at CFLA very, very humbly, and have come miles in my performances.  Now, though, the inches I’m fighting for will be as hard to get as those miles.  Every day here, you get the chance to redline it and go for broke on a workout.  But you can’t do it every single day.  I’ve been going pretty hard for a long time.  After the team trials are over, I think a week or two without CrossFit training will be in order.  Walking, yoga, some lifting, and maybe some classes in things I haven’t tried.  Boxing?  Rowing?  Spinning?  Who knows.

And when I come back, I’m coming straight for Zach.

Saturday, 10/23/10

Tabata What

Wall Ball - 8 (Gamed it like an idiot. Could have done 9 or 10.)
Double Unders - 3 (I tripped up on the rope and couldn’t get it going in the third interval.  Did around 30 in all the others.)
Ring Dips - 6
K2E - 7
Med Ball Cleans - 8

=32

I hated this workout.  There.  I said it.

Friday, 10/22/10

OHS 5-3-1-1-1-1

115 x 5

135 x 4

165 miss

145 x 1

155 x 1

165 x 1

175 x 1

Tied my previous PR.  Didn’t really have it today on these, and the jump to 165 was utter foolishness.

————————————————————————

Tabata Mash-up

65#  Thrusters
65#  SDHP

145

This was like drinking a gallon of liquid low-back pain.  Also, I’m mentally weak, as usual, and kept quitting one or two reps too early and not picking up the bar until a couple seconds had passed.  I never had this issue when training for FGB…I just kept going.  Now all of a sudden I stop when it doesn’t feel good.  The eye of the tiger must be brought back.

Wednesday, 10/20/10

3 attempts at max deadhang pullups

19
6
6

Couldn’t really pull after that first set.

—————————————————————-

10 rounds of
Row 1 minute for max distance
Rest 2 minutes

299
310
305
301
299
305
302
301
298
310

Wanted to stay above 300 every round.  Not quite.  Emily Hacker said I was better than any of the varsity rowers at USC.  So there’s that.

Tuesday, 10/20/10

5-3-1-1-1-1 Power Cleans

135 x 5
155 x 3
175 x 3
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

225 was a monumentally gross catch & stand, but hey, flags fly forever.  Andy took a video of my 215 lift, and my second pull looked great.  Double knee-bend, violent triple extension and shrug, BOOM and the bar flew up.  My catch on all of these was ugly, which led to the aforementioned 225 grossness.  That’s all mental, and I’m confident I can iron it out.  This was good news, and a BIG PR for me.

——————————————————

2 minutes max burpees

49

I did 20 in the first 30 seconds…more reasonable pacing and less mental weakness is in order here.

Monday, 10/19/10

3 rounds for time:

800 M run
15 ring dips
30 box jumps (24”)

13:53—beat Zach!

Zach Goren 239, Sam Martin 2

(score is estimated)

“Sometimes, life gives you a moment.”

—Lester Freamon

Saturday, 10/16

ITP Class—7:15 AM

Coach Sam

Part One: 

Max Double Unders

189—PR Nation!  I really coached myself up on this one.

Part Two:  WOD

AMRAP 15
10 hang power cleans (95#)
10 shoulder-to-overhead (95#)
5 burpee-pullups

7 rounds + 5 reps

I was way out in front, but then lost my hang clean mojo.  Crappy wrist strength strikes again.  Still, not pissed at all.  Brilliantly written WOD.

Friday, 10/15

AM - “Weakness Clinic”

Pistol Practice

Squat Snatch Practice:
65 lbs. x 8
95 lbs. x 6
115 lbs. x 3
125 lbs. x 2

10 muscle-ups for time:  3:45

——————————————————-

Noon class

Wendler deadlifts:
225 lbs. x 5
250 lbs. x 3
280 lbs. x 7

then

5 rounds
8 burpees
8 dumbell squat cleans @ 45 lbs.

7:09