1/17
I got back from so cal yesterday afternoon, feeling tired and hungry. after a few very non paleo meals i retired to my own bed which felt amazing. i decided to take today off as well just to let my body recover a little more. im not too sore but my back is still a little tender from the max effort deadlifts. back to work tomorrow! overall i had a very fun time at the throwdown. the event was fun and so cal is always nice to visit. i finished in 7th place, and felt pretty good about it. i felt like an animal on all the workouts, cyborg mentality and nothing felt like it was slowing me down. i am really excited for the nor cal regional, which is going to be a battle with 5 returning gamers and only 3 spots available. this event last weekend was described to me by a friend as " a movie that puts all their time into the special effects". the event was a games class event, awesome venue and set up, lots of badass crossfitters and a ton a loud and crazy spectators. However, the programming, judging and scoring needed a little work. most of the events were good tests of fitness, but the cumulative of all the events was not. endurance was never tested, and neither was any variation of duration. all the workouts were 3-7 minutes long and consisted of weightlifting and gymnastics, which i love. but to call it a true test of fitness i feel that running has to be a part of the event in some fashion, and there should be at least one event in the 20 minute range. one of the events was the crossfit total, a pure strength event, which i placed 27th in with a 375# squat, 485# deadlift, and 170# press. nothing too impressive with only 2 minutes each station, but I felt pretty good about it. i can take the 27th place there but if there is a pure strength event then there needs to be a pure endurance event as well to balance out the scoring, something like a 1-3 mile run would have balanced this out perfectly. the other event that killed my ranking was max height box jump. i jumped 49" from a stand still which is good for me, the highest jump was 55". i took 27th place and the 55" took 1st, this being scored as an individual event meant that i dropped 26 point behind someone who jumped 6" higher. jumping higher is a test a fitness and should be rewarded but i feel that the ability to jump a few inches higher should not have affected the ranking so greatly. it was a little disappointing to see these programming errors overlooked, but that’s what they threw at us so thats what we did. all in all justin flynn, owner of orange coast crossfit, did an amazing job with the event. they treated us like rock stars and gave us a very fun weekend. i think there is a definite future with this competition, they just need to work the kinks out. i know a lot goes into these competitions and they are not easy to run, the guys did a good job at keeping things running relatively smooth, just needed a little more thought into the overall programming. it was a ton of fun to compete against some of the top gamers as well as a handful of so cal beasts. it rejuvenated my competitive fire and has gotten me really excited for the open and regional. the game has been elevated!!!!!!
check out a few of my workouts HERE
Tuesday, January 17, 2012
Tuesday, January 10, 2012
1/10
1/10
AM)
STRENGTH: SNATCH- 5 REP TAP AND GO
WOD: 30 KB SWING(70#)
30 BURPEES
SKILL: MAX DOUBLE UNDERS
PM)
UOP STADIUM RUN
Sorry for no post yesterday, i trained but my mind was completely flat due to some emotional issues, the training was horrible and did not deserve a post. its amazing how mental stress translates into physical fatigue. today was a different story. the mental stress is still there but today i was able to harness it and unleash it on my training. i felt like i haven’t felt in a long time, unstoppable! i don’t know if it was training out of anger or what but there was nothing that was going to stop me today, i hoping to carry this mentality into this weekends competition. my goal was 185# on the 5 rep tap and go squat snatch and i got it on the 1st attempt. my shoulder has been giving me a little discomfort so i did not try any higher. on the kb/burpee wod i felt susceptible to fatigue, i was pulling the kb upwards and pulling it downwards to speed up the swing and got 30 reps easily i immediately dropped into the 30 burpees and knocked them out as fast as i could possibly move right from the start and around 17 actually started to speed up. ive never been able to do that many burpees at that pace, it felt incredible, i finished in 1:47. after that i caught my breath for a few minutes and took on a set of max consecutive double unders. again i felt unstoppable and flipped that rope until my shoulders literally stopped working, i hit 300 straight and my arms where legitimately numb. about 70 more than my previous best. after teaching a couple classes we headed over to the uop stadium to attack the stairs. my legs and lungs were on fire but it did not slow me down, i finished in 12:35 about 1:15 faster than last time i did them a few weeks ago. still not my best, ive been under 12 a couple times, but i was also about 10 lbs lighter then. im weighing about 192# right now which is about 9-10#'s heavier than i was at the games. my strength feels much more solid and my conditioning doesn’t seem to be suffering. im definitely not as lean but im trying not to pay attention to that, just playing it by how i feel. tomorrow will be my last day of training for this week, and it shouldn’t be anything too crazy. i want to make sure im going into the oc throwdown as rested as possible.
AM)
STRENGTH: SNATCH- 5 REP TAP AND GO
WOD: 30 KB SWING(70#)
30 BURPEES
SKILL: MAX DOUBLE UNDERS
PM)
UOP STADIUM RUN
Sorry for no post yesterday, i trained but my mind was completely flat due to some emotional issues, the training was horrible and did not deserve a post. its amazing how mental stress translates into physical fatigue. today was a different story. the mental stress is still there but today i was able to harness it and unleash it on my training. i felt like i haven’t felt in a long time, unstoppable! i don’t know if it was training out of anger or what but there was nothing that was going to stop me today, i hoping to carry this mentality into this weekends competition. my goal was 185# on the 5 rep tap and go squat snatch and i got it on the 1st attempt. my shoulder has been giving me a little discomfort so i did not try any higher. on the kb/burpee wod i felt susceptible to fatigue, i was pulling the kb upwards and pulling it downwards to speed up the swing and got 30 reps easily i immediately dropped into the 30 burpees and knocked them out as fast as i could possibly move right from the start and around 17 actually started to speed up. ive never been able to do that many burpees at that pace, it felt incredible, i finished in 1:47. after that i caught my breath for a few minutes and took on a set of max consecutive double unders. again i felt unstoppable and flipped that rope until my shoulders literally stopped working, i hit 300 straight and my arms where legitimately numb. about 70 more than my previous best. after teaching a couple classes we headed over to the uop stadium to attack the stairs. my legs and lungs were on fire but it did not slow me down, i finished in 12:35 about 1:15 faster than last time i did them a few weeks ago. still not my best, ive been under 12 a couple times, but i was also about 10 lbs lighter then. im weighing about 192# right now which is about 9-10#'s heavier than i was at the games. my strength feels much more solid and my conditioning doesn’t seem to be suffering. im definitely not as lean but im trying not to pay attention to that, just playing it by how i feel. tomorrow will be my last day of training for this week, and it shouldn’t be anything too crazy. i want to make sure im going into the oc throwdown as rested as possible.
Saturday, January 7, 2012
DEADLIFTS, PRESSES, LUNGES AND "DEFICIT DIANE"
1/6
SKILL: 3X MAX L-SIT ROPE CLIMBS
STRENGTH: DEADLIFT: 75%X5: 85%X3: 95% X MAX
PRESS " " "
WALKING LUNGE 3X20
WOD: "DEFICIT DIANE"
21-15-9
-DEADLIFT (225#) STANDING ON 4" PLATE
-HSPU ( HANDS ON 4" PLATES)
Today turned out to be a awesome session, despite a little residual soreness from wednesday. i was able to get two consecutive l-sit rope ascents on my 1st two attempts and one on the last. our ropes are only about 12.5-13 ft, but still felt pretty good about getting two ascents back to back. we started seated on the ground and just butt tapped the floor for the second ascent. next was the deadlifts. my hammies got pretty sore from the power clean/ front squat complex we did on wednesday and i could still feel them on the deads. my last set was at 465#, i pulled the 1st rep pretty decent, thought about a second but decided not to even try. i may have been able to get a second but it would have been ugly. we finished the strength portion with 3x20 walking barbell lunge. we did these last week with 185# and my booty was rocked! so we stepping it up a little and used 195#. these felt significantly easier this week, i really feel that they are helping my legs get stronger individually which i know will transfer over into my squat.
i had about 10 minutes til my next class so we set up for the "diane" workout. the standards were you had to use an overhand grip with no hook grip, stand on a 4" plate, and do the hspu's at a 4" deficit kipping allowed. the deadlifts felt light the whole way through but the deficit put some extra burn and discomfort in the hamstrings and low back, i went 21,9/6, and 9 for my sets of deads. the hspu's were the deciding factor but im getting a lot better with the kip.i was able to get the 21 set unbroken, got though the15 set pretty good but was smoke for the final set. i hit 4, then 2 plus failed rep, then another 2 plus a failed rep then one. my last 5 hspu's took about a minute, i finished in 6:40. i felt pretty solid through all but those last 5 hspu's. off to sf tomorrow for some hill sprints! have a good weekend!
SKILL: 3X MAX L-SIT ROPE CLIMBS
STRENGTH: DEADLIFT: 75%X5: 85%X3: 95% X MAX
PRESS " " "
WALKING LUNGE 3X20
WOD: "DEFICIT DIANE"
21-15-9
-DEADLIFT (225#) STANDING ON 4" PLATE
-HSPU ( HANDS ON 4" PLATES)
Today turned out to be a awesome session, despite a little residual soreness from wednesday. i was able to get two consecutive l-sit rope ascents on my 1st two attempts and one on the last. our ropes are only about 12.5-13 ft, but still felt pretty good about getting two ascents back to back. we started seated on the ground and just butt tapped the floor for the second ascent. next was the deadlifts. my hammies got pretty sore from the power clean/ front squat complex we did on wednesday and i could still feel them on the deads. my last set was at 465#, i pulled the 1st rep pretty decent, thought about a second but decided not to even try. i may have been able to get a second but it would have been ugly. we finished the strength portion with 3x20 walking barbell lunge. we did these last week with 185# and my booty was rocked! so we stepping it up a little and used 195#. these felt significantly easier this week, i really feel that they are helping my legs get stronger individually which i know will transfer over into my squat.
i had about 10 minutes til my next class so we set up for the "diane" workout. the standards were you had to use an overhand grip with no hook grip, stand on a 4" plate, and do the hspu's at a 4" deficit kipping allowed. the deadlifts felt light the whole way through but the deficit put some extra burn and discomfort in the hamstrings and low back, i went 21,9/6, and 9 for my sets of deads. the hspu's were the deciding factor but im getting a lot better with the kip.i was able to get the 21 set unbroken, got though the15 set pretty good but was smoke for the final set. i hit 4, then 2 plus failed rep, then another 2 plus a failed rep then one. my last 5 hspu's took about a minute, i finished in 6:40. i felt pretty solid through all but those last 5 hspu's. off to sf tomorrow for some hill sprints! have a good weekend!
Thursday, January 5, 2012
THE THRILL OF VICTORY, THE AGONY OF DEFEAT
1/4
AM) SKILL: 3 SETS OF MAX L-SIT (GAMES STYLE)
STRENGTH: WITH A 20 MINUTE RUNNING CLOCK:
1ST 10 MIN- 1 POWER CLEAN EMOTM
2ND 10 MIN- 5 FRONT SQUATS FROM GROUND EMOTM
WOD: 30 2 KB HANG CLEAN AND PRESS(2-70#)
50 BOX JUMPS (GAMES STYLE)
Classic quote from the movie training day.." the streets are all about smiles and cries". well the same is true with crossfit. one minute/workout you can feel unstoppable and the next you feel completely defeated. today was one of those day. we started off the day with some skill, 3 sets of max l-sit holds using the same standards as the 2011 games. for anyone that doesn’t know the l-sit is what killed me in this last years game. i am fairly decent at this movement but a mental error, possibly judging error cost me big on this event. i finished the beach event in 12th or 13th, much better than i thought for such a long endurance workout, and i was amped up! the next event was the skills test, 1st up was the l-sit. i had done around 45 seconds prior to the games so i knew i had at least that in me. i came up, adjusted my hands and my judge called out that my feet touched, 8 seconds in. not sure if they did touch but either way i shouldn’t have had my feet close enough for there to be any question. it was a helpless and miserable feeling to have started off so well and in 8 seconds be shot to the bottom of the rankings. the last place finish in that event killed me, both mentally and in the rankings. but with experiences like this comes growth, and i can assure you a mistake like this will not happen again. back to today’s l-sits, i went 50/35/30 seconds for the three sets. 50 seconds is the longest I’ve gone so far. next was the strength complex. i started off at 255# for the 1st 5 min, it was feeling light so i gradually started to add, 260# for 2 min, 265 for 2 min, the loaded up 275# for the final rep and got it for a 5# pr on power clean. it came up pretty nice too, catching it very high in that rack position. i think if i had gone for another 2-3 minutes a could have pulled up 280/285# but i toke the pr and moved onto the front squats. i used 235# for this part and thought i would get all 10 minutes no problem, not the case. after he 4th minute by lower back was screaming, and by the 6th minute i was only getting 2 reps, leaving me feeling very defeated. the thrill of victory immediately followed by the agony of defeat. i really liked this strength complex though, 5 front squats is a lot of work to do in 1 minute with such a short rest, especially with the clean to start each set. ill come back and concur all 10 minutes in the future. awesome work by zack height who completed all 10 minutes at 235#, incredible midline stability.
for the pm session we did a metcon with 30 kb hang clean and jerks with two 70# kettle bells, followed by 50 games style box jumps on a 30" box. very heavy and awkward and the box jumps were pretty gassing. i think i went 6/5/5/4/4/3/3 on the kb's and 12/8/10/20 on the box jumps. i finished in 7:41 and was pretty smoked, ready for a rest day. massage tonight then rest day tomorrow. hopefully friday ill be recovered and pull some monstrous deadlifts!
AM) SKILL: 3 SETS OF MAX L-SIT (GAMES STYLE)
STRENGTH: WITH A 20 MINUTE RUNNING CLOCK:
1ST 10 MIN- 1 POWER CLEAN EMOTM
2ND 10 MIN- 5 FRONT SQUATS FROM GROUND EMOTM
WOD: 30 2 KB HANG CLEAN AND PRESS(2-70#)
50 BOX JUMPS (GAMES STYLE)
Classic quote from the movie training day.." the streets are all about smiles and cries". well the same is true with crossfit. one minute/workout you can feel unstoppable and the next you feel completely defeated. today was one of those day. we started off the day with some skill, 3 sets of max l-sit holds using the same standards as the 2011 games. for anyone that doesn’t know the l-sit is what killed me in this last years game. i am fairly decent at this movement but a mental error, possibly judging error cost me big on this event. i finished the beach event in 12th or 13th, much better than i thought for such a long endurance workout, and i was amped up! the next event was the skills test, 1st up was the l-sit. i had done around 45 seconds prior to the games so i knew i had at least that in me. i came up, adjusted my hands and my judge called out that my feet touched, 8 seconds in. not sure if they did touch but either way i shouldn’t have had my feet close enough for there to be any question. it was a helpless and miserable feeling to have started off so well and in 8 seconds be shot to the bottom of the rankings. the last place finish in that event killed me, both mentally and in the rankings. but with experiences like this comes growth, and i can assure you a mistake like this will not happen again. back to today’s l-sits, i went 50/35/30 seconds for the three sets. 50 seconds is the longest I’ve gone so far. next was the strength complex. i started off at 255# for the 1st 5 min, it was feeling light so i gradually started to add, 260# for 2 min, 265 for 2 min, the loaded up 275# for the final rep and got it for a 5# pr on power clean. it came up pretty nice too, catching it very high in that rack position. i think if i had gone for another 2-3 minutes a could have pulled up 280/285# but i toke the pr and moved onto the front squats. i used 235# for this part and thought i would get all 10 minutes no problem, not the case. after he 4th minute by lower back was screaming, and by the 6th minute i was only getting 2 reps, leaving me feeling very defeated. the thrill of victory immediately followed by the agony of defeat. i really liked this strength complex though, 5 front squats is a lot of work to do in 1 minute with such a short rest, especially with the clean to start each set. ill come back and concur all 10 minutes in the future. awesome work by zack height who completed all 10 minutes at 235#, incredible midline stability.
for the pm session we did a metcon with 30 kb hang clean and jerks with two 70# kettle bells, followed by 50 games style box jumps on a 30" box. very heavy and awkward and the box jumps were pretty gassing. i think i went 6/5/5/4/4/3/3 on the kb's and 12/8/10/20 on the box jumps. i finished in 7:41 and was pretty smoked, ready for a rest day. massage tonight then rest day tomorrow. hopefully friday ill be recovered and pull some monstrous deadlifts!
Tuesday, January 3, 2012
SNATCH AND CONDITIONING
1/3
AM)
SKILL: 3 ROUNDS OF MAX STRICT MUSCLE UPS DIRECTLEY INTO MAX KIP MUSCLE UPS
STRENGTH: FIND A HEAVY 1RM SNATCH
WOD: 21-15-9
-POWER SNATCH (95#)
-CHEST TO BAR PULL UPS
PM)
WOD 2: 2 ROUNDS:
-RUN 1200M
-REST 5 MINUTES
-ROW 1000M
-REST 5 MINUTES
Started today off a little different with some skill work. with the throwdown coming up and the games season just around the corner im putting a little more emphasis on my weaknesses. so we started off with the muscle up complex. i felt and did a lot better than i thought since i haven’t been spending much time on this skill. i went 4-6,3-6, and 2-5 with strict-kip muscle ups. i felt pretty good about it and it blew my shoulders and chest right back up from yesterdays bench press and pushups. next was the heavy snatch. i knew when 185# felt a little shaky on the catch that i wasn’t going to put up anything great but i stuck it out anyways. i hit 200,210 ans 220# pretty easy but was struggling on the catch on all three. i had a couple fails at 230# so i called it quits and attacked the metcon. it always frustrating to lift well below your max, today i snatched 25#'s below my max, but i still feel it is beneficial. it let me feel the weight and work some technique on that lift. i know fresh i could pull 250# or better and ill be stoked whent hat day comes! the metcon was short and nasty, a pure grip destroyer! which is another element that needs work, i hit the 21 set unbroken on both the power snatches and the chest to bar pull ups. went 5,5,5 and 8,7 and the second set and 5,4-5,4 on the last set. i kept a pretty good pace and might have been able to do the 15 set in two bursts but i wasnt sure how my grip was going to hold up, i finished in 4:43
for the pm session we did an absolute lung bleeder. two all out 1200mish runs and two all out 1000m rows with a 5 minute rest breaking them up. i liked this longer rest because it allowed me to give more of an all out effort. i did the runs in 4:43 and 5:04, and my rows in 3:35 and 3:33. again my back was slowing me down a little on the runs due to tightness, but it was feeling much better than the previous weeks. my body is slowly starting to loosen up for these runs. i probably have the worst running technique possible and it doesn’t help my back stay loose, i thrash around a lot and run like im wrestling an alligator. just another element to improve on. big props to buddy hitchcock and travis mcroberts for hitting some big pr's today!. travis finally broke that 200# snatch mark with ease and actually landed a 205# snatch! and buddy stuck a 315# clean and jerk! pretty impressive especially for a 175# guy. nice works guys!
i get a lot of questions about my nutrition too, im not planning on posting my daily diet by any means but heres an example of a typical dinner for me:
6 egg white scramble with 1 yoke, mushrooms, red onion, diced jalapenos, kale and swish chard with 4 pieces of oranic bacon....bomb!
AM)
SKILL: 3 ROUNDS OF MAX STRICT MUSCLE UPS DIRECTLEY INTO MAX KIP MUSCLE UPS
STRENGTH: FIND A HEAVY 1RM SNATCH
WOD: 21-15-9
-POWER SNATCH (95#)
-CHEST TO BAR PULL UPS
PM)
WOD 2: 2 ROUNDS:
-RUN 1200M
-REST 5 MINUTES
-ROW 1000M
-REST 5 MINUTES
Started today off a little different with some skill work. with the throwdown coming up and the games season just around the corner im putting a little more emphasis on my weaknesses. so we started off with the muscle up complex. i felt and did a lot better than i thought since i haven’t been spending much time on this skill. i went 4-6,3-6, and 2-5 with strict-kip muscle ups. i felt pretty good about it and it blew my shoulders and chest right back up from yesterdays bench press and pushups. next was the heavy snatch. i knew when 185# felt a little shaky on the catch that i wasn’t going to put up anything great but i stuck it out anyways. i hit 200,210 ans 220# pretty easy but was struggling on the catch on all three. i had a couple fails at 230# so i called it quits and attacked the metcon. it always frustrating to lift well below your max, today i snatched 25#'s below my max, but i still feel it is beneficial. it let me feel the weight and work some technique on that lift. i know fresh i could pull 250# or better and ill be stoked whent hat day comes! the metcon was short and nasty, a pure grip destroyer! which is another element that needs work, i hit the 21 set unbroken on both the power snatches and the chest to bar pull ups. went 5,5,5 and 8,7 and the second set and 5,4-5,4 on the last set. i kept a pretty good pace and might have been able to do the 15 set in two bursts but i wasnt sure how my grip was going to hold up, i finished in 4:43
for the pm session we did an absolute lung bleeder. two all out 1200mish runs and two all out 1000m rows with a 5 minute rest breaking them up. i liked this longer rest because it allowed me to give more of an all out effort. i did the runs in 4:43 and 5:04, and my rows in 3:35 and 3:33. again my back was slowing me down a little on the runs due to tightness, but it was feeling much better than the previous weeks. my body is slowly starting to loosen up for these runs. i probably have the worst running technique possible and it doesn’t help my back stay loose, i thrash around a lot and run like im wrestling an alligator. just another element to improve on. big props to buddy hitchcock and travis mcroberts for hitting some big pr's today!. travis finally broke that 200# snatch mark with ease and actually landed a 205# snatch! and buddy stuck a 315# clean and jerk! pretty impressive especially for a 175# guy. nice works guys!
i get a lot of questions about my nutrition too, im not planning on posting my daily diet by any means but heres an example of a typical dinner for me:
LEGS, LEGS, AND THEN SOME MORE LEGS
AM) STRENGTH: SQUAT 75%X5: 85%X3: 95% X MAX REPS
BENCH PRESS " " "
1 MIN AMRAP OF JUMPING BACK SQUATS (135#)
REST 1 MINUTE THEN
2 MINUTE AMRAP OF PUSH UPS
4 SETS OF SLED SPRINTS (40M REST 10 SECONDS 40 M = 1 SET)
PM) MAX DISTANCE AROUND UOP STANDIUM IN 10 MIN. THEN 50 BURPEES
Finally feeling back to normal! just a little residual shoulder and back soreness from Saturdays workout but im used to that! i was anxious to squat today because my 95% was 365#, which was my 1 rep max about 4 months ago, and i knew i was getting it for at least a double. i didnt mention this in my last post but last friday after the deadlifts we did 3 sets of 20 walking lunge with 185#. every time i do these by butt checks get rocked, and i feel it really helps strengthen each leg individually. needless to say my butt was still pretty sore, but it didnt seem to affect my squat, i was able to get 365# for 3 reps! i was pretty stoked off this , especially since just 3 week ago my 3 rep was 350#. im curious to see how this strength program is going to transfer into a 1RM, but i think ill give one or two more cycles before i try it. next we did bench press. i knew i wasn’t going to do anything spectacular here with the way my shoulders felt, and i was right. only getting 255# for 3. a little disappointed here but it is what it is, moving forward and hoping for some better numbers next week. after the bench we did the 1 min amrap of jump squats with 135#. this was brutal! a very easy way to tap out your legs in a short period of time, ill definitely be doing these again. my goal was 30 reps and i got 33. resting one minute, then right into max pushups in 2 minutes. again tapping out the chest, shoulders and arms pretty fast. i hit 50 straight, then it was 5's,4's and 3's from there on out. my goal was 80 and i finished with 82. next was the sled sprints, we did the first set with 90#, then 125#, and the last 2 with 180#. this was about a 7 second max effort each way. not really far enough to effect the legs too bad but my heart rate was completely maxed out after every set! theres not much else that can do that in 7 seconds except maybe hill sprints. a lot of stuff that ive never done, and a lot of stuff that i will be doing again soon!
for the pm session we went over to uop for some torcher. we decided to run the stadium as far around as we could in 10 minutes then immediately following, run to the middle of the field and hit 50 burpees. the first few sets of stairs felt pretty good, im finally starting to feel light on my feet again, but my quads were screaming at me! i could feel the fatigue from the am work but it was still a great leg and lung conditioner, as well as some pain management practice. hit all 50 burpees straight at the end with relative ease. im going to try and maintain this volume this week and slightly tapper off next week for the throwdown. i feel with my current programing and the way ive been progressing i should be opperating at peak performance by regionals!
BENCH PRESS " " "
1 MIN AMRAP OF JUMPING BACK SQUATS (135#)
REST 1 MINUTE THEN
2 MINUTE AMRAP OF PUSH UPS
4 SETS OF SLED SPRINTS (40M REST 10 SECONDS 40 M = 1 SET)
PM) MAX DISTANCE AROUND UOP STANDIUM IN 10 MIN. THEN 50 BURPEES
Finally feeling back to normal! just a little residual shoulder and back soreness from Saturdays workout but im used to that! i was anxious to squat today because my 95% was 365#, which was my 1 rep max about 4 months ago, and i knew i was getting it for at least a double. i didnt mention this in my last post but last friday after the deadlifts we did 3 sets of 20 walking lunge with 185#. every time i do these by butt checks get rocked, and i feel it really helps strengthen each leg individually. needless to say my butt was still pretty sore, but it didnt seem to affect my squat, i was able to get 365# for 3 reps! i was pretty stoked off this , especially since just 3 week ago my 3 rep was 350#. im curious to see how this strength program is going to transfer into a 1RM, but i think ill give one or two more cycles before i try it. next we did bench press. i knew i wasn’t going to do anything spectacular here with the way my shoulders felt, and i was right. only getting 255# for 3. a little disappointed here but it is what it is, moving forward and hoping for some better numbers next week. after the bench we did the 1 min amrap of jump squats with 135#. this was brutal! a very easy way to tap out your legs in a short period of time, ill definitely be doing these again. my goal was 30 reps and i got 33. resting one minute, then right into max pushups in 2 minutes. again tapping out the chest, shoulders and arms pretty fast. i hit 50 straight, then it was 5's,4's and 3's from there on out. my goal was 80 and i finished with 82. next was the sled sprints, we did the first set with 90#, then 125#, and the last 2 with 180#. this was about a 7 second max effort each way. not really far enough to effect the legs too bad but my heart rate was completely maxed out after every set! theres not much else that can do that in 7 seconds except maybe hill sprints. a lot of stuff that ive never done, and a lot of stuff that i will be doing again soon!
for the pm session we went over to uop for some torcher. we decided to run the stadium as far around as we could in 10 minutes then immediately following, run to the middle of the field and hit 50 burpees. the first few sets of stairs felt pretty good, im finally starting to feel light on my feet again, but my quads were screaming at me! i could feel the fatigue from the am work but it was still a great leg and lung conditioner, as well as some pain management practice. hit all 50 burpees straight at the end with relative ease. im going to try and maintain this volume this week and slightly tapper off next week for the throwdown. i feel with my current programing and the way ive been progressing i should be opperating at peak performance by regionals!
Monday, January 2, 2012
LAST COUPLE OF DAYS
Been recovering from this flu still but i think its finally gone. last friday i did my deadlifts and presses then finished with a strongman style wod. this was my 1st workout back since the flu attcked me, i felt pretty tired but not as weak as ii thought. i got all 3 deads at 435# fairly easy, but i struggled on the strict press. i skipped it last week so id have some shoulders for the hspu wod we did and i felt it this week. lesson learned! i cant remember what excatley i got but i know it was less reps than i had knocked oput with that same weight a few weeks earlier..im hoping ill bounce back this friday, it was really nice to finally see a little progress on this lift. the wod we did was 5-4-3-2-1 atlas stone front squats (118#) and tire flips with a 40m prowler push between each exercise, finishing with 1000m row. great little burner to get back into it
Saturday i was wrecked from the deads and strongman wod but was feeling a little more recovered from the flu so i was excited to train. i was in aptos for the weekend so i shot over to santa cruz west for a workout and chat with owner sam.. this was the 1st time ive been to this gym and it is sick! huge facility with tons of everything a crossfitter could. i wanted to get in some front squats some how so i did a 1rm hang squat clean + 2 front squats. i built up to 275# but didnt have the pop in my back to nail 285#. i think fresh i could get 290#, i really liked this strength complex and im looking forward to trying it again in a couple weeks. next i did a quick shoulder destroying wod of 10 squat snatch (155#), 20 baer muscle up, 30 kb swing(70#), 40 hspu with kip, 50 wall ball(20#). pretty good gaser but i felt very tired and slow through it, i finished somehwere around 12 min. looking forward to getting back to a normal schedule next week and hopefully my full energy. hope you all had a happy new years!
Saturday i was wrecked from the deads and strongman wod but was feeling a little more recovered from the flu so i was excited to train. i was in aptos for the weekend so i shot over to santa cruz west for a workout and chat with owner sam.. this was the 1st time ive been to this gym and it is sick! huge facility with tons of everything a crossfitter could. i wanted to get in some front squats some how so i did a 1rm hang squat clean + 2 front squats. i built up to 275# but didnt have the pop in my back to nail 285#. i think fresh i could get 290#, i really liked this strength complex and im looking forward to trying it again in a couple weeks. next i did a quick shoulder destroying wod of 10 squat snatch (155#), 20 baer muscle up, 30 kb swing(70#), 40 hspu with kip, 50 wall ball(20#). pretty good gaser but i felt very tired and slow through it, i finished somehwere around 12 min. looking forward to getting back to a normal schedule next week and hopefully my full energy. hope you all had a happy new years!
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