Sunday, June 24, 2012

Training Has Started

Saturday 
AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity
A. Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min - cluster means to rest 10 sec b/t reps, all tough sets 32 inch
B. High Hang Squat Snatch, 3 x 3 sets, 4-5 min - full pause in high hang position, not dynamic, focus on getting 
155 - All Good
160 - All Good
165 - All Close but none good 
C. Snatch Pull @ 100% RM, 3 reps x 3 sets, 3 min - drop each rep after lift/pull, for you, the focus needs to be on holding the correct torso angle until the bar passes your knees - check Catalyst Athletics for a good video on Snatch Pulls 215, kept my butt down
D. Push Jerk. Split Jerk, 1.1 x 5 sets, 3 min - all sets @ 80% effort (1.1 = 1 Push Jerk, then immediately get ready to perform 1 split jerk)
205lbs - Got all the reps
E. 10,9,8,7,6,5,4,3,2,1 rep rds for time:
HSPU - no kip
Pronated Strict Chin-ups
10:29

PM - MAP singles Only Had 45min to rest b/w sessions
10 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort (50% is about 2:15-2:25/500m, 80% is about 1:44-1:46/500m) went with 2:15 and 1:44
+
5 min rest
+
10 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort went with 2:15 and 1:44
+
10 minutes of pec/lat stretching no time, had to skip

Sunday 
AM - MAP high %'s 
3 minutes of work @ 85-90% aerobic effort (i.e. high effort, but sustainable):
10 KBS - 32kg
15 Air Squats  3rds + 6 Squats
--3 min recovery
3 minutes of work @ 85-90%:
5 Toes to Bar  4 rds + 12 Double Unders
25 Double Unders
--3 min recovery
3 minutes of work @ 85-90%:
10 Burpees
200m Run  2 rds + 10 Burpies
--3 min recovery
3 minutes of work @ 85-90%:
10 Box Jumps - 20"
10 Wall Balls - 20#  3rds + 5 Wallball
--15 min recovery
3 minutes of work @ 85-90% aerobic effort (i.e. high effort, but sustainable):
10 KBS - 32kg
15 Air Squats  3rds + 9 Squats
--3 min recovery
3 minutes of work @ 85-90%:
5 Toes to Bar
25 Double Unders 5 rds + 3 Toes to Bar
--3 min recovery
3 minutes of work @ 85-90%:
10 Burpees
200m Run 2 rds + 10 Burpies
--3 min recovery
3 minutes of work @ 85-90%:
10 Box Jumps - 20"
10 Wall Balls - 20# 4 rds

Took 3 hours b/w Sessions
PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move)
ran 3 miles on the dot in 30 minutes, felt fine, hip flexors were tight

Friday, June 22, 2012

Last Week of Testing...Cannot Wait to start

Monday
A. Power Snatch, build to a 1RM --- 210 lbs 
 
B. Power Snatch, AMRAP in 8 minutes @ 90% RM from part A
Went with 185lbs - Got 12 good reps and missed 6 close reps
 
C. For time:
Row 250m
15 KBS - 32kg
25 Burpees
15 KBS - 32kg
Row 250m
Time 4:23
+
Rest 10 min
+
For time:
Row 250m
15 KBS - 32kg (75lbs)
25 Burpees
15 KBS - 32kg (75lbs)
Row 250m
Time 4:47

Tuesday
5 rounds for time:
Row 1000m
15 Chin-ups
15 Thrusters - 75lb
15 Burpees
Rd 1 - 6:20ish, forgot to write this one down
Rd 2 - 13:54
Rd 3 - 21:39
Rd 4 - 29:35
Rd 5 - 36:25

Wednesday - off

Thursday
AMRAP in 20 minutes:
2 Muscle-ups
4 HSPU
8 KBS - 32kg (only have a 75lbs KB)
14 rds + 4 HSPU

Saturday, June 16, 2012

Ouch, this one hurt

Saturday10 rounds for time:Row 500m15 Burpees*Goal is sub 28 min
Time 31:10

Friday, June 15, 2012

New Coach...Testing Phase

Friday
Vertical Jump, achieve highest possible rep - no more than 10 total repetitions (starts with arm locked and stretched out overhead near measuring instrument) 28.5 inches
+
Close Grip Bench Press @ 20X1, build to a 1RM - distance between hands should be 16" 255lbs
+
20 x 5 unbroken C2B Chin-ups for time 7:54
+
30 Wall Climbs for time - feet/thighs/chest on floor at bottom, touch nose to wall at the top of rep 11:54
 
Notes: CG Bench hurt the shoulder, like it always does.  Pain went away after a couple minutes. 

Thursday, June 14, 2012

60min Row for Distance...

Wednesday
Row as many meters as possible in 60 minutes - record average pace and total distance @ 10 minute intervals
 


10 min - average 500 – 2:03.3 - meters 2420
20 min - average 500 – 2:06.4 - meters 4724
30 min - average 500 – 2:08.2 - meters 6978
40 min - average 500 – 2:10.2 - meters 9174
50 min - average 500 – 2:11.8 - meters 11402
60 min - average 500 – 2:11.7 - meters 13684

Got a CrossFit Coach: Testing my Ability


Tuesday
Press, build to 1RM 190lb
+
Bar Dip, build to 1RM 120lbs
+
AMRAP in 15 minutes:
15 KBS - 32kg
15 Burpees - same standard as Friday workout
7 rds + 4 burpies

Monday, June 11, 2012

More Testing


Monday
Standing Triple Jump - measure from front toe to start, and back of heel once landed - no more than 10 attempts  - 4 Attempts - about 23 feet
+
OHS, build to 1RM - ensure full depth - 257 lbs (felt like I had a little more but short on time)
+
Weighted Supinated Chin-up, build to 1RM - 123.2 lbs
+
AMRAP C2B in 1 attempt -  go to absolute failure - 40

Saturday, June 9, 2012

2012 CrossFit Games Northeast Regional WOD 4


For time
50 Back Squats 135#
40 Pullups
30 Shoulder to Overhead 135#
50 Front Squats 85#
40 Pullups
30 Shoulder to Overhead 85#
50 Overhead Squats 65#
40 Pullups
30 Shoulder to Overhead 65#

Time 20:09

2012 CrossFit Games Northeast Regional WOD 1


Diane
21-15-9
Deadlift 225#
Handstand Pushup (All Kipping)

time 4:45 PR

2012 CrossFit Games Northeast Regional WOD 2


Northeast Regional 2012 WOD 2 Time 15:21
Row 7:40
Pistol 2:12
Hang Clean 4:09

Not Counting Transition times...quick math

Day Two Testing - No Video

AMRAP Box Jumps in 10 minutes to 24" - you must step down every rep Score 204
+
10 min rest
+
AMRAP Double Unders in 10 minutes Score 583   

Notes: Box Jump was a constant pace for entire 10 min with slight speed up during last 2 min
100 Double Under start then 20 at a time for remained with 30 at a time for last 2 min

Friday, June 8, 2012

Day One Testing


Untitled from Dan Goldberg on Vimeo.

A. Power Clean, build to a 1RM
262lb - 3 failed attempts, super close, gave myself 256

B. Power Clean @ 90% 1RM from part B - AMRAP in 8 minutes, drop each rep
231lb for 26 reps

C. 15,12,9 rep rds for time ALL OUT:
Power Clean - 115lb
Burpees - regular standard, chest to floor, completely vertical @ the top, arms overhead
*Goal is sub 2:30 min
Time 3:07

notes:
Shoulder was tight in the warm up so I decided to peal myself off the ground for every burpie, strict pushups might have gotten me a faster time...paced a little too slow as well
Did not feel strong today for Oly Lifting, did a tone of heavy cleans 48 hrs before