Rest Day Hike

Sleep 8:30/9-5a

All I want for Christmas is a pair of thumbs.

Hoka isn't too thrilled to snuggle with Lloyd. 

Rest day today & first day of cycle.    In the afternoon headed out with Corey & the dogs to Bent Creek for a 70 minute Z1 hike. Weather was great!

Rest Days then back to the rower...

Sunday: Sleep wasn't too hot.  Woke up a lot in hotel & the room was quite bright.  I need to invent some kind of travel black out curtains...or simply get an eye mask!

Rest and cheered on two CFA teams.  Everyone did great!


Monday:
Sleep 8:30/9-4am.  NOT enough.  Afternoon nap of ~20 minutes.
Rest with random 100 minute urban trek from gym home with bookbag.  My quads & traps are still quite sore and the bookbag became quite uncomfortable.  I imagined I was doing the endurance portion of the Games from this past summer and it made it feel moderately easy although I did become quite irritable the last 20 minutes.  Good thing I was by myself.

Tuesday Sleep 8:30-4a...in bed until 5:30.  Felt much better.
7:45 AM
Row 500m @2:02.5
rest 2:30
x12
rest 6 min bw sets 4/5, 8/9

1. 2:02.5
2. 2:02.4
3. 2:02.4
4. 2:02.5
5. 2:02.6
6. 2:02.6
7. 2:02.4
8. 2:02.4
9. 2:02.5
10. 2:02.6
11. 2:02.5
12. 2:02.4

Kept my head in it this week.  Also, slept in AND had breakfast AND made a point to drink a pint of water twice when I woke up to pee in the night.  The middle 4 were the toughest, but I realize that when I put my mind to something I can get the job done. 
PM
A. Press 4, 2, 4, 2; rest 2 min
4x85lbs, 2x95lbs, 4x95lbs, 2x105lbs
B. Split jerk 2, 2, 1, 1; rest 2 min
2x135lbs, 2x150lbs, 1x160lbs (rough), F@165lbs called it. 

C. TGU 30 NOT for time @1.25-1.5 pood

10 @ 1.25 pd ~ 7 min

10 @ 1.5 pd ~ 10 min

10 @ 1.25 pd ~ 7 min+
10 min amrap @90%

30 double unders
Airdyne 20 cals
10 knees to elbow

4 Rounds + 30 DU+~4 cals
+ 30 min hike in woods Z1

Reindeer Games 12/15/12

Sleep 
Event #1: 
5 minutes to max load bear complex
135lbs, 155lbs (mis-labeled in video as 165lbs), 165lbs missed final jerk from back.  Had ~50s left at this point.  Rested ~20s and attempted again this time missing front rack jerk. 
Tied for second place with 2 others. Winning load of 175lbs. 


Event #2
For time:
20 snatches @ 95lbs
40 pistols
10 rope climbs 15'
6:36-1st place
First 15 snatches ub then 5 singles. pistols steady & ub.  Rope climbs were toughest part.  grip was killer at the end. Need to work on my feet positioning on rope climbs...

Event #3
3 Rounds for time:
10 deadlifts @ 155lbs
15 pull-ups
20 wall balls 14#/10'
6:01-2nd place (1st place 5:51)
Definitely my worst showing of the day.  Head wasn't right for wall balls.  It was a half-assed effort.  A bit of an upper limiter for me here...meaning I know I can do better if I would just stop doubting myself and own it! 
Flying high over the bar on pull-ups.  Need to relax a bit more on the BF kip to tighten it down for non C2B reps. 

For whatever reason the video is not embedding, but you can view it here. 

Event #4
10, 9, 8....1
Push jerk 95lbs
Box jump 24"
Overall it was a well run event. Except for getting behind on event #3 by about 40 minutes and then starting event #4 20 minutes early.  It was a flash back to Event #4 at Regionals with poor warm up for 95# push jerks.  I was still in my head a bit at the start of this one.  My had has been ripped open on the palm since Monday's bar muscle-ups and it was bleeding after the pullup event today...not from rubbing on the bar, but just the tension of hanging from the bar split it open, as it falls right on the crease of my hand. I did a poor job of attacking this workout... the barbell was hurting my ripped hand & I was in a "oh woe is me" type of mindset.  You can hear Corey yelling at me the whole time in the video, "just accept it..."  I wanted to be mad at him and tell him to shut-up, but I knew I needed to hear it so I accepted his encouragement.  :)  
I broke up the round of 9 and almost really fell apart, but then I got back into it and started feeling less sorry for myself. 
6:16 -second place 
Ended up being tied for first overall.  We got to do a 1k row tie-breaker.  Which I guess makes up for me cutting my two 500m intervals short on Tuesday.  haha Below is the strong lady I got to go up against.  She pulled 3:39 and I rowed a PR of 4:00.3.  I don't know my 500m split as my eyes were closed, but I was pulling right around 1:58/2:00 for most...dropped off to around 2:04 for bit of the second half, but then picked it back up.  I'm breaking 4 minutes next time. If my screen had been set to "Projected finish time" screen display option I probably would have broke it this time....most importantly I'm fixing my mental game!

Training Week of 12/9/12

9-Dec
OFF

10-Dec

AM
A. Back squat w/ chains 3, 3, 3, 3, 3, 3; rest 2 min

155lbs, 160lbs, 155, 155, 155, 155. Working on keeping my chest tall. Felt harder than last week. 

B. Barbell forward lunges 16-18x3; rest 2 min
105lbs, 115lbs, 125lbs 
C. 30 bar muscle ups for time

PM
A. Speed Deadlift @62% 1RM; 3 reps x12 @11X1; rest 45 sec done, felt good
B. Hang power snatch; build to a tough triple TnG 83lbs, 93lbs, 103lbs, 108lbs, 113lbs. called it. 

C. KBS; amrap in 45 seconds 1.5 pood x3; rest 90 seconds
25 reps each set. (video of set 3)

11-Dec
AM
Row 500m @2:03
rest 2:30
x10
rest 6 min bw sets 5/6
Row intervals not as magical as last week. 
Multiple possibilities as to why not feeling as great 

-possible dehydration

-opened gym today so up at 430 and then didn't eat first meal until 7a...waited until 9a to row

Nonetheless I called it after 8

1. 2:03.1 29S/M

2. 2:03.2 29

3. 2:03.1 30

4. 2:02.8 29

5. 2:02.7 39

6. 2:03.0 31

7. 2:03.5 30

8. 2:04.7 29 called it.  couldn't get it to read below 2:04 last 100m and was pulling hard.  Much harder effort than last week for me.  

PM
A. Press 6, 4, 2, 6; rest 2 min

6x83, 4x93, 2x103, 6x93lbs

 
B. Push jerk 2, 2, 1, 1; rest 2 min
2x113lbs, 2x123lbs, 1x133lbs, 1x138lbs
C. TGU 25 NOT for time @1.25-1.5 pood

all at 1.25pd/20kg ~22minutes with lots of breaks
+
10 min amrap @90%

Airdyne 20 cals
10 box jump 20"
10 toes to bar
airdyne would take upwards 65-75s. 
4 Rnds + ~3 cals

12-Dec
OFF

13-Dec

AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%

x20
done. 
85% ranged b/w 220 & 278 watts
50% ranged b/w 88& 110 watts


PM
10-1
Power clean 105
WB 20#/10'
8:15. Dropped all power cleans from top.  All WB UB.  
Did this last May 12th in 12:35 with UB TnG power cleans & very broken wall balls. 

14-Dec
OFF

Training 12/7/12 & 12/8/12

7-Dec
Sleep 9/9:30p-6:30a (no alarm)

handstand topple on Sam's Knob

meadow leading up to Sam's Knob

Decided pistols were safer than handstands

Rainbow over Looking Glass Rock on drive home

9AM
EMOM for 20 min:
Odd- 3 tough power clean (65-80% 1rm) 1. 123lbs, 2. 123lbs, 3. 123lbs, 4. 128lbs, 5. 128lbs, 6. 133lbs, 7. 123lbs, 8. 128lbs, 9. 133lbs, 10. 133lbs. 9-10s on average with drop from top.  Practiced ripping off ground quickly and focused on breathing. 
Even- 2 parallete hspu  had 25# plate on floor with thin mat on top.  Didn't measure but probably 3-4 inches?  These felt better & better as the minutes went on.  
+
EMOM for 20 min
Odd- 3 tough DL  kept with same percentages as given for power clean 
Even- 6 ring dips  all ub practiced kip.  Found that rather than bringing knees up as I lower I feel more powerful with kip if I wait a millisecond longer to pull knees up as I get into the bottom of dip.  

DL loads
1. 193lbs, 2. 193lbs, 3. 203lbs, 4. 203lbs, 5. 203lbs, 6. 193lbs, 7. 203lbs, 8. 208lbs, 9. 213lbs, 10. 213lbs. All overhand regular grip for all (I prefer hook grip or reverse grip but trying to work grip strength a bit.  It's getting better as a few weeks ago I could barely pick up 175lbs w/out hooking or feeling like it was going to fall out of my hands at the top)

1:30PM
Hill runs
30 seconds up @high effort
Rest/walk down 2:30
x8
Ran a hill at Warren Wilson College on the trails we regularly hike.  I ran 30s repeats here before I believe it was when I was following Big Dawgs blog spring of 2011.  Good long incline with some minor roots and trees to navigate.  Added a bit of agility to it and kept it fun.  I felt it was a good switch up as I've been on the track or road a lot recently.  90-100 steps ever 30s.  Covered more ground each interval.  HR 180BPM 20s after final interval. Felt really powerful and recovered well.  Practiced some visualization for next weekend's competition on walk back. 



8-Dec Sleep 8:30/9:30p-4:30a
Coach 830-11a
Training @ 11am
A. Squat snatch 2, 2, 2, 1, 1, 1; rst 2 min
2x98lbs, 2x103lbs, 2x108lbs, 1x113lbs, 1x118lbsF in front, 1x118lbsF behind
B. Snatch balance 5, 5, 5; rest 2 min
83lbs, 93lbs, 98lbs. Will drop under weights all day, but especially dislike brining it back to my shoulders with arms in wider snatch width grip.  

PM: 75 minute hike at Sam's Knob



9-Dec
OFF
Sleep 8pm-6:30am no alarm. feeling great. 
2.5 hour hike at John's Rock. 

Training 12/6/12

Sleep ~8:30/9-5am
Coaching 6a-7:30
AM Training @ 815am

6-Dec
AM
2 min spin warm-up 70-95 watts
Airdyne 30 seconds @85% 220-265 watts 
Airdyne 30 seconds @50% 120-150 watts 
x18
5 min spin cool down 70-95 watts
296 cals total...I've come along way that I'm able to stop at 296 and not feel the need to round up to an even 300.  :)


515 PM
5 rounds for time:
12 thrusters 65#
21 double unders

Round 1 41s ub DUs
Round 2 47s Dus 1 trip
Round 3 53s Dus 1 trip. Legs starting to burn at the end of round 3. 
Round 4 75s ouch! DUs 2 trips
Round 5 52s ub DUs
4:30 overall  I first did this workout on April 4th, 2012.  I remember being nervous then about getting through 5 sets of 12 thrusters UB at 65lbs.  Well, I did with no major trip-ups with the DUs so now it became about learning to attack the thrusters & having faster transitions. My goal was to attempt to hold 45s per round (first round last time was 46s) and go for sub 4 minutes.  
Going into the 4th round it all started to hurt & it became a lot harder to keep the thrusters stringing together than I remember it being last time around.  Was definitely tempted to toss the bar down, but held in there.  Going into the last round I peaked at the clock and saw that I was going to make my goal time of sub 4 (clock was around 3:45).  I wanted to get negative in the head, but I reminded myself that I could still improve on last time.  Hung on to finish in 4:30.  9s improvement. 
Overall I had trouble staying tall in the bottom of the thrusters with a slight fall forward on almost every rep. Haven't felt that at this load in awhile. 
I said to Corey afterwards, "that hurt a lot more than I remember last time around."  In my head I was questioning if being more aggressive on the thrusters is really worth it if you can finish feeling more relaxed 9s slower, but then he reminded me that 9s could be the difference of 11th or 5th place.  Point taken! 

Training 121203 & 121204

Sleep 11p-6:30 (up watching end of Outlaw Open!)
3-Dec

A. Back squat w/ chains 5, 5, 5, 3, 3, 3; rest 2 min

5x135lbs, 150lbs, 155lbs, 3x160lbs, 160lbs, 165lbs
B. Barbell forward lunges 18-20x3; rest 2 min

20x95lbs, 20 x 105lbs, 20 x 115lbs. 
C. 50 muscle ups for time

min 1 5ub, 1F, 1

min 2 1, 1F, 1, 1 (13)

min 3 1, 1 (15)

min 4 1, 1 (17)

min 5 1, 1, 1 (20)

min 6 1, F, 1 (22)

Min 7 1, 1, 1 (25)

Min 8 1, 1, 1 (28)

Min 9 1, 1, 1 (31, 30 in 8:35)

Min 10 1, 1, 1 (34-starting to rip- on palm tried taping)

36 @ 11:30

37 @12, 38 @ 12:15, 39 @ 12:35

40 @ 13, 41 @ 13:20, 42@ 13:35

43 @ 14, re-tape wrists skin getting thin there 44 @ 14:50

45 @ 15:06, 46 @ 15:30, 47 @ 15:55

48 @ 16:12, 49 @ 16:35, 50 @ 16:50
Down from 21:15 October 18th

PM
A. Speed Deadlift @60% 1RM; 3 reps x12 @11X1; rest 45 sec

Done @ 163lbs no hook grip.  
B. Hang power clean; build to a tough triple TnG

103lbs, 133lbs, 143, 148 not so crisp
C. GH raises 8-10x3; rest 2 min

3x10.

4-Dec

Sleep 9:30-5:30

10AM
Row 500m @2:03.5
rest 2:30
x12
rest 6 min bw sets 6/7
1. 2:03.5
2. 2:03.5
3. 2:03.5
4. 2:03.6
5. 2:03.4
6. 2:03.5
7. 2:03.5
8, 2:03.5
9. 2:03.5
10. 2:03.5
11. 2:03.4
12. 2:03.5

I found it somewhat comical that James gave me such a precise pace, but he recently told me that he appreciates my precise nature (in a discussion unrelated to rowing) so I took this as a challenge to see just how precise I could get each interval.  Honestly, I was quite intimidated when I first saw this workout, but maybe it was the extra 30s rest of the pizza I have had 3 of the past 4 nights or the fact that I ate breakfast this morning, but I felt great.  I had to slow myself down a bit the last 100m of each to ease the pace in.  It was very tactical to get it to land exactly on the .5 mark each time, but made it fun.  :)  
2PM
 
A. Press 8, 6, 4, 8; rest 2 min
8x83lbs, (tougher than I was expecting), 6x88lbs, 4x93lbs, 8x83lbs
B. Push jerk 3, 2, 1; rest 2 min
3x113lbs, 2x128lbs, 1x143lbs (tough)
C. TGU 20 NOT for time @1.25-1.5 pood
Found another weakness...tried 1.25 pd and was shaking everywhere so went down to 1 pood and moved through, but still pretty tough.  Rested a bit and went back to 1.25 pood for my last rep on each arm (did 10/arm total).  These felt easier than the first two.  Were definitely more steady.  Perhaps the fact that I jumped to 20kg was the problem & not that I couldn't handle it.  However, this untimed event was ~ 14-17 minutes and may have been upwards of 25-30 with the 20kg the whole time.  
+
5pm
10 min amrap @90%
Run 200m
30 double unders
5 burpees
5 Rnds + 150m run 
1:50
3:45
5:35
7:25
9:15
+150m run
Felt really good! 
5-Dec
OFF

Training 11/29/12 & 12/1/12 Back squat 200lbsx7

28-Nov 
OFF

29-Nov
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x15
1 min warm-up then started 15 intervals
85% averaged 220-260 watts
50% averaged 120-160 watts
cool down 4 minutes Z1
237 cals in the total 20 minutes
PM
A. Build to a 5rm OHS in 3 attempts
105lbs F on 1st, 95lbs x 5, 105lbs x 5, 115lbs x 5 
B. Build to a 1rm squat clean off high blocks (mid-thigh) in 12 min
83, 103, 123, 133F, 128, 133, 138 tough
+
50 squat clean for time - 105#
(from the start as well as on the top of every minute perform 3 HSPU)
8:54 all singles. 
min 1: 8
Min 2: 6
Min 3: 6
Min 4: 5
Min 5: 4
Min 6: 5
Min 7: 5
Min 8: 5
Min 9: 6
8:54 overall.   4s faster than Feb.  I didn't look up my time before I did this. This time I did all singles whereas last time I did 6 & then 4 tng reps in the first min for 10.  It definitely felt easier this time.  My low back was fatigued and the limiting factor to get up out of the squats.  

30-Nov
OFF

1-Dec
Fundraiser

Working on this head/rack position. ugh!

Event 1: 7 minutes to 7 rep Back squat IFB 90s max rep pullups
warmed up to 175lbs real quick beforehand (I was running the event so not a ton of time for prep) and then opened with 185lbs x 7. Loaded the bar to 195lbs & did 1 rep.  Then loaded to 200lbs and waited about 3 minutes and went for the 200lbs at the 5 minute mark.  It was FAR easier than I was expecting.  I wish I hadn't waited so long as I would have gone for 205 or 210 but maybe it would not have felt so easy if I had not rested.  Good sign nonetheless! 
51 pull-ups.  Did I think 25 or 30 to lead it off and then short sets from there.  Grip felt weak. 

Event 2: In 10 minutes complete 1250m row and in remaining time AMRAP
5 burpee slammer over bar (touch chest to 20# slam ball, get up & throw it over 8ft pull-up bar, bring it back to same side & repeat)
10 box step ups with ball at or above shoulder height
went way slow on row.  I don't know why, but I did.  5:19
Then 4 rounds + 7 reps.  AMRAP was good.  Should have moved aggressively from start.  I tend to not move AFAP b/c I feel like i will tire out....I need to start attacking from the start as I was rolling near the end of this.  

Overall, the event was awesome! We filled the registrations, had a great turn out, raised a bunch of money for a local kids program and I ran a tight ship with all heats for both events starting exactly 10 minutes apart.  We actually finished ahead of schedule b/c it didn't take the 15 minutes I allotted to set up for event 2.  Can't wait for more of these in the future! 
2-Dec
OFF

11/27/12 Three "Bell Ringers"

Sleep ~9:30-5ish

7am food 1/2 c quinoa w/cinn & 2 Tbsp half n half & cinnamon.  Refuel +Greens First

Our "Personal Record" Bell @ CFA

815AM
Row 500m @85-90% (pace from week 1 of cycle)
Rest 2 min
x6
no warm-up straight into it
1. 2:06ish
2. 2:03.8
3. 2:05.3
4. 2:04.7
5. 2:04.8
6. 2:04.0
Post: 28g Pro/20g CHO (goat+Refuel)
Coached 9a-10a, admin 10-11a


PM=11am
5 TnG deadlift tough
Airdyne 20 seconsd @100%
Rest 2 min
x2
1. 235lbs/?
2. 250lbs/10 cals (DL 5RM!)
+
5 TnG power clean tough
Airdyne 20 seconds @100%
Rest 2 min
x2
1. 155lbs/9 cals
2. 165lbs/10 (PwrCln 5RM!)+
5 TnG power snatch tough
Airdyne 20 seconds @100%
Rest 2 min
x2
1. 103lbs/?
2. 108lbs/10 cals (PwrSn 5RM!) 

Forgot to do barbell warm-up beforehand so I did it as a cool down. 
Pwr clean, push-press to behind the neck & snatch balance x 3. 
33lbs, 63lbs, 73lbs, 83lbs missed bringing it back down after the first snatch balance & then restarted & missed the 2nd snatch balance at 83lbs so called it.  Didn't feel like any kind of max effort, but I am just quite uncomfortable in that position.  In time...

11/26/12 Back squats 2 rep PR

Sleep ~9p-5/545a

Training @ 8a

Back squat 3, 2, 1, 3, 2, 1, 3, 2, 1. Rest 3 minutes
180lbsx3
190lbsx2
200lbsx1
190lbsx3
200lbsx2
210lbsx1
200lbsx3
210lbsx2 
215lbsx1  (wimped out on going for 220, as I wanted to ensure I made the last rep!:) 




+
11am
15 muscle-ups
30 HSPUs
for time.
MUs went 3ub then all singles.  Missed twice on 10th first attempt & again on 11th first attempt.  3:55 to finish MUs.  Need to keep getting faster here!
HSPU 4-4:45 first 21 ub, then 3 sets of 3. 
5:45 overall. 
Have vid to upload later.  I am not using the false grip but yet I cannot seem to just jump up, grab the rings & go.  I keep adjusting my hands & have yet to figure out why.  In time...

+
noon
60 min walk in woods at WWC.

Rest Day 11/25/12

Sleep 9:30-6:30a no alarm.


Had a 70 minute hike at Bent Creek with Hoka.  Corey took Lloyd with him as they went climbing with friends.  After being gone all last weekend I wanted a day to lay low at home.  Felt good.

Cooking all my veggies these days. 

Saturday 11/24/12

Sleep ~8:30-5a woke up before alarm feeling good
7am
A. Squat clean 1, 1, 1, 1, 1. Rest 2 minutes
143lbs, 153lbs, 158lbs tough to stand up squat so did it again, 158lbs, 163lbs F & then hit it again ~15s later and stood it up.  
video to come 

B. OHS 3, 3, 2, 2. Rest 3 minutes
103lbsx3, 113lbsx3, 123lbsx2, 133lbsx2. Did OHS x 2 yesterday making up Thursday PM.  Used ladies bar today & men's bar yesterday.  Balance always feels a bit more challenging with ladies bar. 

1015am
did 3 HSPU for warm-up & got on the rower

for time:

row 1K (4:20)

10 HSPU

row 750 m (3:17)

10 HSPU

row 500 m (2:10)

10 HSPU

row 250 m (59ish)

12:35 overall 

Well, I did this workout 3/28/12  and despite all my rows being faster (16s overall slower today) then (4:10, 3:15, 2;09 & 56ish) my overall time was 13s faster today (12:48 then).  HSPU were done ub both times, but I'm obviously a bit faster at those and definitely at transitions now.  If I would have rowed the same I'd been 29s faster overall.  No reason I couldn't have rowed faster I just didn't feel like I had much in my legs nor did I have much mental drive to dig for it.  

Friday 11/23/12

Thursday PM happend Friday at 8am
A. Build to a tough single OHS squat
125lbs x 2, 135lbs x 2, 145lbs F on jerk 
+

Amrap OHS 95# in 10 minutes; every time you break perform a 200m run
11, 13, 11, 10, 8 as time expired.  Moving pretty slow on the runs.  Feeling a bit sluggish.  

23-Nov
11AM
5 rounds for time:
5 DL 215#
10 burpees
First round ~ 45s. 3:52 overall.  Pleased with this.  Motivation was still low going into it and didn't feel like attacking so my plan was to move steady & ub.  The DLs moved easier than I anticipated.  Next time I don't need to pace so much on the burpees & I don't need to take the extra breath before setting up to the DL bar.  Always learning. 

4PM
Run 150m @90%
Rest 30 seconds
x10
1. 39s
2. 35s
3. 34s
4. 32s
5. 31s
6. 31s
7. 32s
8. 30s
9. 32s
10. 29s
Measured out the 492ft outside my house to avoid the travel time to the track.  Had a 90 deg turn & all the odds were mostly uphill while the evens were mostly downhill. (rest 3 min bw sets 5/6)

Thursday 11/22/12

Happy Turkey Day! 

I was planning on having a triple training day, but with feeling sluggish yesterday I decided to cut out the 5k.  

Ate two hard boiled eggs & banana about 60-90 minutes beforehand today

Cut what called for 8 90s down to 5 even though I've decided not to run the 5k.  feeling burnt & unmotivated.  couldn't hit the splits from last wk to save my life.  

8x90s row @ 90% with 2 minutes rest: 

1. 387m/1:56.2

2. 377m/1:59.3

3. 382m/1:57.8

4. 388m/1:55.9

5. 385m/1:56.8 

Went for hour hike with dogs at WWC afterwards.  

Had sent the results of this morning on to Coach & got a reply to "rest up" so I took that to mean not do my PM session. So I went home & rested post-Thanksgiving meal rather than heading back to the gym again.  Early to bed! 

Wednesday 11/21/12 Active Rest Day

Worked on some wall balls & muscle-ups.  I did 10 reps at each of our targets and about 3 sets of 2 muscle-ups in b/w a couple of the sets.  It was mixed in with socializing over a 20 minute period.  This ended up being 5 sets of 10 to 9ft target and 7 sets of 10 to 10ft target.  Played with the 20# & 16# ball for low targets and 4 sets of 14# to 10ft and 3 sets of 16# to 10ft.  

Then ended with 2 minutes of max rep rope climbs to ~14'.  Completed 7.  

First day for Lloyd to be back in the woods.  It's been over two weeks since we've taken any hikes.  I have definitely missed the woods.  The neighborhood walks (with leashed dogs) just do not compare to a stroll in nature.  He didn't seem to miss a beat back sprinting after some real and some seemingly imaginary squirrels.   :) 

Noticed a bit of a sore throat and quite tired in the mid-late afternoon.  Drank a bunch of water and sore throat seemed to pass by evening.  

Tuesday 11/20/12

20-Nov
8AM
Row 500m @85-90% (subtract 1 second from pace on last weeks average pace)
Rest 2 min
x12

1. 2:05.5 32

2. 2:03.9 35

3. 2:03.5 32

4. 2:04.3 32

5. 2:04.5 32

6. 2:04.3 32

7. 2:04.3 33

8. 2:03.4 35

9. 2:04.2 34

10. 2:05.8 34

11. 2:06.5 33

12. 2:03.2 36 

noon PM

5 TnG deadlift tough
Airdyne 20 seconsd @100%
Rest 2 min
x5

1. 185/6 cals

2. 205/6 cals

3. 215/9 cals

4. 225/9 cals

5. 235/8 cals

+
5 TnG power clean tough
Airdyne 20 seconds @100%
Rest 2 min
x5

1. 125/7

2. 135/8

3. 145/7

4. 150/7

5. 155/8

+
5 TnG power snatch tough
Airdyne 20 seconds @100%
Rest 2 min
x5

1. 85/8

2. 90/7+

3. 95/7

4. 100/9

5. 105/9

Monday 11/19/12

19-Nov

Sleep ~midnight until 7/8ish.  Drove to coffee shop to knock out some programming that didn't happen over the weekend with LM.
AM

2pm @ my 4th CF affiliate of the extended weekend, CrossFit Pure.   No DBs so only did the BS.
A. Back squat 6, 1, 6, 1, 6, 1; rest 3 min

6x165, 1x185, 6x175, 1x195, 6x185, 1x205

Back squats felt really good today. Starting to contemplate going for a 200x7 at the Icebreaker Open Dec 1st.  

C. 100m hs walk for time

Attempted to do the hs walk, but felt a bit rushed for time to get back home.  Took me 3:30 to do 80ft and so I called it. Let me know that I need to keep practicing the hs walking.  I don't think I've done it at all since challenging Danny in AZ. He would have kicked my butt today!  :)

6PM Felt odd as I drove straight from CF Pure to CFA for my PM.  

B. DB reverse lunges from platform; 12 continuous alt'ing lunges x4; rest 2 min

35lbs, 40lbs, 45lbs, 50lbs x 12  

Did B from the AM routine first and then...

20 hspu
10 power clean 125#
20 box jumps 24"
1,000m row

hspu ub smooth

pwr cln ub but not super fast 

Box jumps ub with rest on top of box & rebound off ground. not feeling super poppy

1k row in 

200m splits of:

51.2 (2:08.0) 38 Start

49.4 (2:03.5) 34

51.0 (2:07.5) 34 

51.4 (2:08.5) 36

48.5 (2:01.2) 36 Finish

4:11.5 (2:05.7) 35 overall

7:09 total time. 

Saturday November 17th.

Sleep Got out of LM around 10:30. Asleep b/w 11:30 & midnight-7am. 

17-Nov @ CrossFit Paragon 
A. Squat snatch 2, 2, 1, 1; rest 2 min

103#x2, 108# x 1 F, 1, 113# F, 1.  118# F, F 1 

Too many fails.  Could say that my ego got the best of me not being at home & not wanting to end on a miss.  Feelign stiff in overhead position.  B. OHS 5, 5, 5; rest 3 min

Class was using all the racks so I stayed light.  The ladies bar was killing my wrist as it was.  

83lbs, 93lbs, 98lbs x 5. Shoulder position not great. +
as many rounds in 5 min:
7 G2O - 95#
15 double unders

5 Rnds + 4 G2O

This felt fairly comfortably.  I didn't realize until after that it was G2O and not C&J so I could have snatched to start.  I think the last time I did this workout I didn't even feel it was worth the effort to snatch, but I would have started with that this time.  I did not feel all that coordinated with the C&J transition from shoulders to overhead & then back to the ground.  

First round was ~45s & each round there after was about 55-60s.  I finished the 5th & was back to the bar at 4:40.  I could definitely be more aggressive & get 6+ here.  For example, I walked around the bar every round instead of just putting my rope down, turning & picking the bar up.  So that was probably close to 7-10s per round.  Silly.  

Up from 3+2 in Feb.  

18-Nov
OFF

Training 11/15 & 11/16

11/15
Sleep ~8:30-5:30/6 woke up w/out alarm

8AM Greens First, Max fiber drink & few bites of left over pepper stuffed w/ground beef. 

Row 1 min @ 90%
Rest 2 min
x8

Set/distance/pace/strokes per min
1. 278m/1:47.9/36
2. 273m/1:49.8/36
3. 262m/1:54.5/31
4. 266m/1:52.7/33
5. 268m/1:51.9/33
6. 265m/1:53.2/35
7. 264m/1:53.6/34
8 268m/1:51.9/33

Ugh.  Had no gas in my legs.  Arms were burning as well-elbows/bicep area....tried to focus on driving with legs & not pull with arms early.  You can see where I got pissed on #3 and momentarily stopped before the minute was over and then got myself to finish it.  From there I just did what I could and moved on.  Possibly a fueling issue here. Gotta keep pumping the carbs! 

PM-noon 
A. Build to a tough single back squat
125x3, 145x3, 165x3, 185x1, 195x1, 205x1, 210x1. Called it. 

+
30 hang squat clean for time 115#
5:43
5, 3, 3, 3, 3, 3, 3, 4, 3 should have held on for bigger sets & then gotten back to the bar faster b/w sets.  I was fine, but just didn't have any mental drive. 

16-Nov

Sleep 11p-5:45a.  Had set alarm to sleep in for almost another 2 hours, but my body was awake.  Drove to ATL last night and ended up off my route and ended up on a "scenic route" through the backwoods of WNC/EGA.  Made it safely nonetheless.  

Had banana and max fiber this morning. Plus some extra sugars in system from treats during car ride last night.  So feeling good from a fueling perspective.  

7:30AM @ BTBFitness
7 rounds for time:
5 hang power clean 135#
5 bar facing burpees

Gym was going to close for morning at 8am so super fast warm-up-couple of lunges, quick forward/backwards bending and started warming up HPC.  85x3, 103x3, 123x3, 135x2. Couple bar facing burpees & go! 

All HPC ub and smooth. Could have been faster on burpees, but wasn't super fast in getting back to bar so paced here in attempt to keep HR lower and feel confident getting back to bar sooner. 

Rnd 1 35s

Rnd 2 1:30

Rnd 4 in 3:40

Rnd 6 in 5:35

Rnd 7 in 6:14 

PM during my dinner break from Landmark Advanced Course along road outside of CrossFit HD .  Took out my measuring wheel from the trunk & wheeled it out twice.   Did a few hip openers & running drills & then jumped into it, as I didn't have much time. 

Run 150m @90%
Rest 30 seconds
x20
(rest 3 min bw sets 10/11)
1. 35s
2. 34s
3. 31s. 
4-20 were almost all 30s with a couple 29s & a couple 31s thrown in.  

Definitely did not feel as smooth as during last week's 200s.  I haven't had much manual work this week & my rib cage doesn't feel like it's expanding much.  I feel especially tight in upper ant ribs/pecs.  Had to work a bit harder to stay tall & keep good posture while running.  

Training 11/12 & 11/13/12

Sleep 8:30p-6:15a. HRV 94

10am

A. Back squat 7, 2, 7, 2, 7, 2; rest 3 min

150, 175, 160, 185, 170, 195

11:30am

B. DB reverse lunges from platform; 16 continuous alt'ing lunges x3; rest 2 min 20 (w/u), 25lbs, 30lbs, 35lbs. 
C. 1-2-1-2-1-2-1-2-1-2 unbroken muscle ups for time

4:19 

Missed the double on the 4th set.  I last did this sequence of MUs March 3rd and I was only able to hit 1 double.  It then took me 14:20 to complete 15 total reps.  I still have a ways to go with my technique & efficiency, but watching the video from that day I acknowledge the progress I've made this year so far. 

5pm

3 Rounds for time:

400m run

15 deadlifts @ 185lbs 

The obsessive part of me wanted to lug a barbell and plates to the track, as I dislike our 400m route.  But well, needless to say I didn't go through that hassle.  

Run 1 1:47

DL 1 2:13 (ub in 26s)

Run 2 4:14 (2:01)

DL 2 4:42 (ub in 28s)

Run 3 6:55 (2:13)

DL 3 7:28 overall (ub in 33s)

Warm up didn't feel too hot.  Wasn't confident that I'd be able to go ub, but that was certainly the goal.  Hung on and tried to take smooth/quick each set.  Fine balance of running hard and being able to get back to the bar and knock them out w/out breaks. 

Would certainly be a fun competition workout. 

Tuesday Sleep 8:30p-4a 

Coaching 5a-7a

Training @ 8:15a

Row 500m @85-90% (subtract 1 second from pace on last weeks average pace)
Rest 2 min
x10

1. 2:06.3 29s/m

2. 2:05.1 31

3. 2:04.6 30

4. 2:05.1 32

5. 2:04.5 32

6. 2:03.5 33

7. 2:03.6 33

8. 2:04.4 33

9. 2:04.1 33

10. 2:00.9 34 

Started faster than last week and never got quite as fast, but overall better average than last week.  

On my third set I started to feel like I had low fueling and snagged 1 scoop of hammer in my shaker which I sipped during rest over the duration.  Ate some meat this morning, but not many carbs.  Still learning to eat carbs other than veggies & ice cream.  Need to find a better am food routine other than only leftover meat. 

Training @ 12:30

Had ~30g protein & 20g carb PW shake & then a larabar before this one.  Motivation low.  Feeling tired.