Day 17 Helen

So did Helen today. 400M run, 21KBS 52lb, 12 pullups. 3RFT. I did this today in 9:20, was not reall happy with that. I have done it in 7:41. I think the max 3K effort may have taken a little out of me the day prior. My first 400 was like 1:40 which is way off my usual pace. I also was not able to butterfly due to tight quarters. Enough excuses I was slow today, the end!!!

Day 16 1RM Clean and Jerk/Triple Jump/Row/3kRun

So today was a full day. The workouts were Clean to Overhead, (rest 30 min), Standing triple jump - 3 attempts, (rest 5 min) Row 500 m time trial, rest 90 sec, Row 500 m time trial (rest 5 hours) then Run 3000 m on track. 


So the clean and jerk really pissed me off as my oly lifts usually do. I have jerked 280 in the past and i have cleaned 245 in the past, but today I could barely get 220 up and over. My oly lifts have always frustrated me because I know I have the strength to really have some good lifts, I have been to classes and the cert but for some reason my form BLOWS!! I am confident that with the good coaching I will be getting this will become a non issue soon, and I am excited to see the results.

Ok, next the Standing Triple Jump. I have never done this and the camera cut off the last part, but I promise it is just as graceful as the first two hops. I felt like a monkey trying to FCK a football, but this was  my first attempt at this and I know this will improve. The distance was 22 feet which is 6.705 meters.

Next was the 2 500 meter rows. I think I held back a little to much. I rowed a 1:35 and a 1:34, I usually row around 1:29-1:31 so will keep that in mind for next time. 

Finally the 3K run. I was happiest with this event for the day. I averaged 6:41 per mile pace for almost 2 miles. Now I know that is not super fast and I know that I can improve on that since I can hold a sub 6 for 1 mile, but that pace is 45 seconds per mile faster then the 1 Mile run BP workout from last week and if I did that wod again, that would almost a minute off my time already!!! Movin in the right direction...

Day 15 - 1 RM Shoulder Press and Weighted Pullupp

So today was a 1 rep max day for shoulder press and weighted pullup. My shoulder press of 190 came in about 25 pounds below what I have done in the past, but the pullup with 120 lbs around my waste made me pretty stoked. 

Heavy DL / Death by 315 DL / AMRAP DU in 10 min

So today workout was pretty straightforward. Work to a one rep heavy DL,  followed by DL 315 on the minute increasing reps every minute until failure. Then AMRAP DU in 10 min. 

I started this work out with wondering how the hell to really prep for a 1 single heavy DL, I have done a 1RM more times then I can remember but never really approached with the prep that a 1 RM deserves. So this is how I prepared. Step 1 - Waste at least 10 mins surfing the net on DL warm up techniques, get sidetracked looking at irrelevant things on the Crossfit blog and then get back on track with some good stuff from OPT and powerlifting blogs. Step 2 - Decide to do 40% for 5 reps X 2, then 60% for 3 reps X 1, then 85% for 2 reps X 1 and then take it from there. Well low and behold this shit worked for me and had a new 1 rep max. I also remembered some advice from a really good friend Eric from River City Crossfit who said "don't be a bitch, when you get close to an old 1RM don't do it again, that is a waste of time" so I loaded a few more ponds on the bar and went for it. So a new PR of 480 and only 20lbs away from the 500lb DL goal. The two lifts before were 395 and 445. 

The next workout was death by 315 DL, I thought I would have got more then 8 sets, and I think I pussed out shooting for at least 10-11 next time. The video is of the 8th set. 

The last part of the workout was AMRAP DU in 10 min. I was pretty stoked about this. I approached this with the goal of doing UB sets of 60 on the minute for as long as I could. I did this for 5 sets which I was pretty happy about then started breakin them up into sets of 20-30. Final score was 520, would like to break 600 nest time. 

Day 13 - 1 Mile Run and BW Bench Press X 30

So today was an interesting workout. Run 1 Mile then BW Bench Press (210) X 30 reps. So felt slow on the run, I ran a 7:30, which is a minute and a half off of what I ran exactly two weeks ago on an Army PT  Test. I think I need to actually make a mile course, I just took off and tried to put together a loop near my house, and ended up adding way to many turns trying to collect the distance. The Bench Press started off strong, my goal was to do 3 sets of 10. I was on track for the first set but ended up falling off the pace to sets of 3-5 reps, 210 pounds started to add up quickly. My end time ended up being 14:30. I know I can cut at least 2-3 minutes off this time.

Day 12 Heavy Thruster/Burpee/Pullup

So today workout was 20 of each Thruster @ 135, Burpee, Pullup (Chin Over Vertical Plane) AMRAP in 20 min

.

So was feeling really motivated about this workout. The thrusters felt heavier than I had anticipated and started adding up fast. Was really trying to focus on hip explosion and less shoulder press at top. Elbows coming around bar was slow at first then finally started getting hand position right which is a little different with heavier thrusters. Burpees and pullups were taxing and started to impact me at the start of the 3rd round. Total was 2 rounds and 15 Thrusters into to 3rd round.

Day 11 Rest Day

Had a great rest day today, spent the day with my family at church then onto Costco do pick up some meat, fruit, and veges for the week. Nothing like filling a cart full of nummies. Plan to make the first week of summer legit, BBQ Chicken, Ribs, Pork Shoulder, Rib Eye, and Brisket.....

Day 10 Sprint Triathlon with Anjolie

So today I did a sprint Triathlon. 400 meter pool swim, 15 mile bike, and a 5K run. So this was an indoor pool staggered start, there were 270 athletes and i was 250, we each left in 15 second intervals so doing the math you can see i started about 45 minutes after the gun went off, but it did not matter, I got in the water and splashed the 8 lengths of the 50 meter pool with all the others, it was pretty much like the start of  a mass start race the entire time, pretty crazy, but fun, sorry no splits here.
After I exited the pool got on the bike which is truly may favorite event of tri's and I really felt strong on the course and so I opened it up. The route was mostly flat ( awesome) and windy ( even better for bigger riders like myself) So powered through bike and averaged about 21.9 mph for the course, not bad for doing zero riding lately, other then the Air-dyne.

I had the best part of the day on the run with my daughter, it was hard to link up with my wife and the jog stroller on the course, but once we did it was awesome. I realized as we were finishing that in 10 years I will have no idea what my times were, but when I look at that picture I will remember how awesome it was having my daughter there to share the day with me.

Day 9 Rest Day

So rest day today, had an awesome afternoon prepping for a sprint triathlon that I will be doing with my daughter tomorrow morning. Planning on pushing hard on the swim and bike, and then pushing the little booger on the run. So I opened my chest of crap from triathlon days passed and found a bazillion gadgets all with dead batteries or missing parts. Amazingly, it really did not bother me as much as it would have before I  had this little miracle enter in my life. I mean if my GU bottle leaked just a little I thought my day whole race  would be ruined. Funny how things change. I mean nowadays if my daughter can make it through the whole day using the toilet instead of letting loose in her underwear, its a day to celebrate in this house . So anyway plan to use my iphone for race splits and music to, who would of thought. So here are a few pics of my little pit crew prepping the race machine, which still looks pretty damn sexy when all the dust gets knocked off....

Day 8

HSPU & L-Pullup 15-->1 and 1-->15

So this workout was good for me, I came into it excited about L-Pullup and not excited about HSPU as these are a goat of mine, which needs constant work. So the way the workout works is this start with      15 HSPU and 1 L-Pullup, then 13 HSPU and 3-L-Pullup, then 11 HSPU and 5 L-Pullup..... The HSPU were definitely the limiter here. Final time was 22:58. After watching a few videos of myself I have noticed I spend an exorbitant amount of time with my resting and walking around, I have got to remain conscious of that as it is adding up to minutes on my final time.  Here is a vid of last few minutes.

Day 7 airdyne 10 mins for cals

So I am going to use the score I had for this workout 2 weeks ago which was 224. I spent all day Wednesday gettin ass raped by the proverbiable Montezuma and his revenge. I woke up @ 330 in the AM pecking and pissing out my ass. My wife who is the amazing women in the world took me to the doctor where they gave me IV fluids and phenegran. After 16 hours of sleep I felt alive again. Stofu ally feeling human again so should resume testing as prescribed. So FCK you Montezuma you will not stop me on my Regionals Quest!!!

DAY 6

So today was 1 RM Power Clean, 1 RM Close Grip Bench Press, Then AMRAP of 85% of 1 RM Close Grip Bench Press, Then 8 minutes of AMRAP of 90% of 1RM Power Clean.

1 RM Power Clean

So this was 220 lb, this about 25lb below a PR 3 months ago, when I was focussed on strength. I was demotivated at first until I realized that, my form has never been really good regardless of the weight moved, so I became excited about the opportunity to really perfect my form over the next 12 months and see where it can take me.

1RM Close Grip Bench Press

Felt Strong and moved more weight close Grip then I thought I would have. Was happy with 285.

AMRAP Close Grip Bench Press @ 85% ( 242)

The video is being a major douche bag so sorry it wont load. I repped it 5 times though,.

AMRAP PC @ 90% for 8 minutes (198) 

So once again only got 16 reps here, the form is poor so I know the numbers will improve with practice and patience. I look forward to watching these videos in 6 months.

Day 5 Rest

On the 5th Day I rested.

Looking forward to more hard work tomorrow. This is gonna be my daughter in 10 years, so I better work hard or she is gonna crush my DL PR's!!!

Day 4 Row 1 HOUR for distance.

The Stats are all there. Pretty mentally challenging workout. I told myself before I started that I would not get off this FKN rower until I was done. So the workout was both mental and physical, about 30 minutes into I kind of tried to picture myself rowing on a boat in a beautiful lake, but my ass still hurt on my imaginary lake:) So I just focussed on pushing through and counting strokes.  I was happy that I stayed under 2 minutes for the average 500, not bad for a 15,000 + row. I do not know how those dudes who rowed on those big ass ships in ancient times did it. Oh wait I vividly remember whipping be involved, maybe will try that next time for a faster pace. 

Day 3 155 lb PS x 7, HSPU x 7, Pistol 14 5 RFT

This workout really showed me how much I need to work on my snatch form. It took me 30:28. Real grind after watching the video I realized I wasted a ton of ton between snatch reps, the HSPU were not that difficult, pistols were tough to string together. This video is last 6 mins, since I did not think anyone had a 1/2 hour to watch me suck wind. Excited about working snatch form and really improving this one. 

Day 2 - 1RM Front Squat, Incline Bench Press, and Power Snatch

So weights were 340 on FS, 255 on Incline Bench Press, and 155 then and Real Ugly 176. The FS and BP felt awesome. The snatch has been an uphill battle for me, I think I am capable of way more with form work and practice. Any input from OLY studs would be great. 

DAY 1 of Long Road

Today is the first day of a long journey. I have begun training for the 2012 regionals and I am aware that this is a long road ahead but excited about it. So I am new to blogging so bare with me. This is todays being WOD 10 RFT 12 Burpee and 12 T2B.  This is minutes 5-10 the whole thing took me 18:25. Yeah lots of work to do!!!