Monday January 30th

Deadlift - 3, 3, 2, 2, 1, 1, 1

Lots of deads..lots of fun..

I ended up going with 275x3, 315x3, 345x2, 365x2 and then went for broke.. I was going to do some more warm ups but Eddie convinced me that I had 405 in the bag and needed to go for more..

I did the 405 and almost passed out and then I tried 415 twice and just didn't have anything left.. Hammies and back were just not happening..

Considering I have not been deadlifting as much as I would like I am pretty happy with this.. Really good score for someone who has not broken 315 on deads in like.. months..

Yee-haw..

Saturday & Sunday January 28-29

Rested and made some atlas stones with my new molds..

Mixing cement is shockingly tiring..

Pics of those to come..

Friday January 27th

Skill - Max distance Broad Jump

104" max

WOD-

1 min AMRAP Box Jumps 20" (unbroken)

1 min AMRAP C&J 135# (split jerk preferred for this wod)

2 min rest

repeat for 5 total rounds

Reps - 306 Rx'd.. 

My rounds were right around 60-61-62 every time.. got about 53 box jumps each time and about 8 or 9 ground to overhead on the barbell every time.. felt money today.. Don't know if I could have done much better on the box jumps, but I dropped the BB from overhead everytime so I could have done a bit more touch & go for a better score.. Fun WOD!

Recap quick

Quick recap, I have been off the recording/blogging wagon really  badly this week.. Strongman seminar and not bring my computer with me sort of spoiled my ability to blog it up..

Thursday Jan 19th
Rested

Friday Jan 20th
Rested again, Strongman seminar ahead, hands were all chewed up and hip sore so I did not push it.

Saturday Jan 21st
Strongman Seminar.. literally the greatest day ever.. I will be getting some equipment and doing these more often..
WODs for the day.. all quick sprints

1- 45 seconds max tire flips (500lb tire) then 30 seconds of box jumps
2- 4 Rounds of Tabata Atlas stone to shoulder.. 115 lbs stone..
3- 30 seconds max Viper Press 100 lbs, 30 seconds max burpees
4- Max weight Farmers walk - 50 feet (length of the room, ish).. 200 lb in each hand.. heavy as balls..
5- Max weight Yoke carry- (forget exact weight, but something like 450 lbs for my max..)
6- Heavy Keg over head - max 100 lbs. failed on 125..
7- Zercher carry, 10 atlas stone squats, Zercher Carry.. fast as possible..

I can't overstate how awesome this day was.. I had a fucking ball.. Love Orlando and the SM stuff.. so fun.. feels more like play and less like training..

Sunday Jan 22nd..
Rest again.. so sore today..

Monday Jan 23rd
500m row sprints.. I did at least 6 sprints, all between 1:33 and 1:40.. just to get warm again from the weekend.. no real time setting on the rest..
Press- 5x5.. 95, 105, 115, 125 fail, 130 fail (split up the reps on the fails)

Tuesday Jan 24th
Worked on Muscle ups and double unders randomly.. still really sore in my hip..

Wednesday Jan 25th
Did the posted wod with Griff
21-15-9
SDLHP 95
Push Press

Rest 4 min-ish

9-15-21
SDLHP
Push Press

Time 1 - 4:30
Time 2 - 5:40

Last set of Push Presses was horrible.. So exhausted in my triceps to lock out the reps overhead.. yeesh..

Thursday Jan 26th
Front Squat 3 RM
210 lbs.. worked up with 135, 165, 185, 200.. and then hit 210.. tough but doable.. could have maybe had 215 or 220.. not much more though..

WOD - 100 Burpees for time
Time- 5:08
The elusive sub 5 minute 100 burpees is right there.. I will get it next time.. come hell or high water..

Wednesday January 18th

WOD

10 HSPUs

20 K2E

30 Burpees

40 Lunges

50 Pull Ups

60 Box Jumps

70 Air Squats

80 Push Ups

90 Sit ups

100 Double unders

Time - 25:56 Rx'd

This sucked anus.. I had a pretty nice time going and then got to the box jumps and decided since my back was sore from the previous day I wasn't going to try to many quick rebounds and put a lot of tension on it so I did all step-downs.. (which killed the pace)..

Then I struggled mightily through the last 20 push ups and the last 30 sit ups.. yuck... such high rep schemes..

The Double unders, my fuckin abs hurt so much I could barely jump.. This might have been the worst my DUs have gone in months.. My rhythm just would not get going cuz my shoulders and core were so gassed out..

On the other side of the coin.. this workout would have been WAY worse in reverse.. So I got that going for me.

Tuesday January 17th

Quick post

Hands were destroyed so I just did Front Squats

135x5, 155x5, 165x5, 175x5, 185x5.. all felt great..
went for broke a little even though I was tired
195x3, 195x3...

Good work, best I have felt squatting in a while.. decent weight too.. Could be heavier but not bad..

Monday January 16th

WOD-
AMRAP 10
12 Power Snatch 95#
12 Push Ups

Rest 5 Min

AMRAP 5
6 Power Snatches
6 Push Ups

Results - 7 + 8 snatches & 6 + 2 Snatches

Yuck.. shredded my hands up on this one somehow gripping the bar too tightly on the return to the ground portion of the lift.. Overall my wind felt pretty good though.. went hard after the 1st one, 2nd I came back to earth a little bit..

Cool WOD though, thanks Gino.

Saturday & Sunday Jan 14-15

Resting.. Did 4 days in a row and was really tired on Saturday and extremely nervous for the Patriots game.

Thank god they won..

Sunday ended up being lazy as well..

Ate really really crappy this weekend with some friends in town from out of state.. back on the Paleo-ish train tomorrow.. I feel like I am fighting off the cold that everyone else on planet earth has right now, I hope I don't actually come down with anything.. Blerg.

Friday January 13th

SWOD- Squat Clean 1RM

I took my time warming up with these and felt really good, but I think I progressed too slowly and did not reach a real 1RM, just a heavy single.

I warmed up with 135 and 155 for some reps and then went with:
165, 175, 185, 195, 205 (PR)..

I believe 205 is the most I have ever successfully squat cleaned, but I felt like I had more.. My max Power clean is at 245 so I should really work on closing the disparity between these two.. Having a heavier power clean/snatch is a huge tell-tale sign that your flexibility is shitty on max lifts.. color me guilty on both counts..

Additional goals for the new year.. Make my squat olympic lifts match my power ones, or exceed them, as they really should.. BOOM..

WOD- "Diablo"

6 Rounds

6 Power Clean 155

6 HSPU

Time: 6:07 Rx'd

I liked this one.. I like heavy power cleans and I am coming around on HSPUs in high rep situations.. But the HSPUs are one of those things, like ring dips, or even push ups that once the triceps get fatigued, it is so hard to push another single rep out of your body.. 

I did rounds 1-3 unbroken (in 2 minutes flat) and then 4-6 I did the PCs 3&3 and the HSPUs were split up however I could get them done.

Thursday January 12th

Cash-in- Tabata Rowing 4 rounds
Got between 100 and 110 each round.. this is surprisingly tiring.. even just 4 rounds will fuck your shit up if you sprint it out right..

WOD- "Jumper"

AMRAP 10

Row 200m

15 Box Jumps

30 Double Unders

4 Rounds, ~70m row

Blah.. DUs went to shit on this one.. Rowing and box jumps went generally pretty well.. Got some nice rhythm going on the BJs after the first round when I got confident with my rebounds.. But the jump rope just was not working for me today.. Rowing exhaustion makes me double under retarded.. one of those combos I will have to try to get better at..

Should have easily had like over 5 rounds on this.. too much tripping..

Wednesday January 11th

WOD- "Bacon Wrapped Filet"

Row 1000m

40 Wall Balls

30 Renegade Rows 45# DBs

20 Toes Through Rings

Time 11:20 Rx'd

Yikes.. Renegade Rows.. barf..
So I did not have time to hit a WOD pre-class as I normally do so I had to go afterward when I was all stiffened up.. I started rowing to get loose, got 200m in and just decided to do yesterday's prescribed WOD because the rings were already down and the DBs were right next to me.. How bad could it be?
I got through the 1000m in 3:40 which is a very deliberate pace for me and then hit 30 wall balls and then 10..
The Rows took about a decade.. so tough to stay on those..
TTR I got like 13 then finished the last 7.. I sort of like those to be honest.. I was just exhausted.. Should normally be able to do 20 in a row..

Good WOD.. Thought it would be way easier than the AF WOD.. I was wrong.. I don't know which I would prefer now..

Tuesday Jan 3 - Tuesday Jan 10

Quick Update because I have been crazy busy the last week..

So I am switching up a little of my own training to add more of a strength bias since I feel I have gotten a lot weaker as of late ignoring squats and deadlifts, which annoys me because that is sort of the bread and butter of why I ever started CF in the first place.. I have become to fascinated by shit like double unders and sexy met-cons and need to get back to the grind a bit.. I will be doing some WODs from StrongmanWOD.com which is a site by Rob Orlando, one of my CF heroes.  I will put (SMWOD) if I got it from that site.

Tuesday January 3rd (SMWOD)
WOD1 - "Death by Push Jerk"
1 Jerk minute 1, 2 jerks minute 2, etc.. at 135#

Score- 10 min completed + 3 reps

I hit a wall on this one.. Felt really good up until middle of minute 9 and then all of my power just fell apart.. Was able to finish min 10 with a 5-5 split.. but then in min 11 I was just like FUCK and had nada left in the tank.. Great WOD though.. I think I would have almost liked it better with a heavier weight and shorter time domain.. Next time..

WOD2
4 Rounds
5 Tire Flips
10 Sledgehammer strikes each hand

Did not keep time, just wanted to get some anger out on the tire, fun times.


Wednesday January 4th
10 Rounds
1 Deadlift @ 300 lbs
1 Front Squat @ 200 lbs
Time- 8:30ish

I sort of ignored the time component of this since the FSs got really heavy for me so the form was at a premium, but this was a good bimodal WOD for pure strength, I liked it a lot.


Thursday January 5th (SMWOD)
8 Rounds
60 ft Farmers Walk (110 lb dumbbell in each hand)
12 Burpees
60 ft FW
12 Box Jumps 24"

Rest in between each round..

Time 23ish minutes.. Each round took just about 1:30..
So the rest was supposed to be 3 min each round, but I lowered it to 2 min to get it in before a class started.. and then dropped it further down to 90 seconds because it was gonna run over.. Really good mental challenge WOD.. Liked this a lot.. last couple carrys I was right on the verge of dropping the dumbbells..

Friday January 6th
Rest Day
TRAVELLING TO LA woooooooooooooooooooooooooot

Saturday January 7th
CF HollyWood "In-Haus Throwdown"
WOD 1-
5 min running clock
400 m sprint
then
AMRAP
Unbroken C2B Pull Ups & Unbroken HSPUs

Score - 62 reps

So two things, (1) I did not prepare for the comp at all, I just showed up and went with it.. good decision.. Getting outside my comfort zone.. :)
(2) This was a bracket style tourney with 32 people.. so every WOD was you against one other person, and one other person alone. Double Elimination.

This first WOD was a blast, I really liked it.. You basically had to transition back and forth between Chest to bar and HSPUs as fast as possible because any time you fell off the bar or the wall you had to switch to the other exercise. I decided to game it and try to do like sets of 5 back and forth instead of one huge set of each off the bat and go to failure.. This proved to be a good strategy because I came in 2nd overall out of 32 people on this WOD.. Easily beat the guy I was facing.

WOD 2-
AMRAP 4
5 Hang Power Clean 135#
15 Air Squats

Score 7 Rounds

Ugh.. I am going to sound pissy on this one so forgive me..
So I drew one of the guys who was the owner of the CFHW gym on this one.. total stud.. eff my life.
I started off and my goal was just to keep pace with him as long as possible since my air squats are not crazy fast but I can do power cleans until 2014.. On the first fucking set of 5 I let go on rep #5  with my grip randomly slipping and fell behind.. I was playing catch up for the rest of the 4 min sprint and never caught up, and I went fucking HARD.. My quads were absolutely on fire after this was over.. wow.. I only ended up losing by like 4 reps but fuck that was frustrating because of that one initial bonehead drop.

WOD3 -
AMRAP 6
50 Calorie Row
50 Wall Balls

Score- 1 Round + 10 Cals

I was so spent when I got to this WOD.. we were getting pretty much less than 30 min rest in between each WOD which is a very very fast recovery time for a competition. My legs were just not into it.
I ended up drawing the same guy I beat in round 1 since we were both now "1 win- 1 loss" and I expected to beat him since I am normally a good rower and baller... I finished the row the exact same time as him so I just told myself "you just need to do 50 WBs faster and then gun the last row"
Turned out to not go so well.. Their wall ball standards were weird, the entire ball had to get over the 10 foot line which is more like an 11 foot "target" that my muscle memory is used to at FCF.. I ended up no-repping like 25 wall balls and got pissed off and it all went to hell.. I saw the guy I was facing move on to the row when I was on like rep 40 and I knew I had no more shot to win so I just coasted to the finish.. Legs were totally 100% gassed out from the air squats.. Blah..

Really fun experience though.. I would do that again anytime.. Great crowd and atmosphere.


Sunday January 8th
Rest & hangover recovery.. took the red eye home to Boston at midnight PST..
Barely slept on the plane and arrived home at 8 am on Monday, EST..

Monday Jan 9th
I expected to nap and then do something active today but the redeye fucked me up sooooo badly I ended going right home at 8 am from the airport and laid down.. I did not awaken until 5 PM that night and was totally lost on what day, time and year it was.. yikes.. Went back to bed at midnight again to try to sleep off the jet lag..


Tuesday Jan 10th
Jet lag over, thank god..

Back in the gym for some strength work.
Deadlift 5x5 @ 275 lbs

I would call these "maintenance deadlifts".. Felt good though, best multi-rep deads have felt in a long while..
Next week I would go for a 5x3 or another 5x5 at 295 or 300.. Yum.

Monday January 2nd

I squeezed in today's met-con because I did not have time for the deadlifts before the celtics game.. Oh well.. need to work in more strength stuff this week..

"Dry Ice"

10 HSPU

50 DUs

500m Row

50 DUs

10 HSPU

Time- 4:55 Rx'd

I should have done a lot better on this, but I totally whiffed the first set of DUs.. couldn't get started..
I rowed really fast to make up time and then for 46 DUs on my next blob after the row.. second set of HSPUs was a tall task.. went with 3-3-2-2 to close them out.. (after doing the first 10 in a row with no problem.. argh)

Sunday January 1st

Happy New Year..

At-home WOD

Tabata
Air Squats
1-arm DB alternating press (4 rounds on each arm) 35#
Sit Ups
1-arm DB Bent over row (4 rounds on each arm) 35#

I believe I got 16 air squats as my worst, 10 presses on my RH, 8 on the left (these hurt a lot more than you think), 10 sit ups, and then 15 rows on each side..

Good little makeshift WOD that required no set up whatsoever.. Basically just did it in place in my room with my Tabata Lite app on my phone..

Saturday December 31st

Team WOD-
3 Stations
Max Lateral Burpees
Max Calorie Row
5 Sled Drags (switch when the tire partner finishes)


I went on the rower first and hammered out about 45 calories or so.. The sled turned out to be one of those exponentially difficult things.. I rocked through 2 drags really quickly and then hit a wall in the middle of the 4th where my legs were just burning and begging for mercy..
The stupid waterball is supposed to sit on top of the tire and just provide weight but the thing like fell through the hole somehow and made for a friction-y mess on some of the pulls.. still doable just way harder..

My legs were so smoked after the 5 I went to do lateral burpees and was not even sure if I could jump over the cone.. Yikes..
Did 29 horribly slow burpees and called it a day..

Friday December 30th

Rest Day..