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. 

Training Saturday 10/10/12

Sleep 8:30-5:30 Felt wonderful!

10-Nov
7:30am
A. Squat clean; 2, 2, 1, 1; rest 2 min
143, 153, 158, 163F doh! couldn't stand up the squat. 

B. Push jerk 6, 4, 2; rest 3 min
105lbs x 6, 115lbs x 4, 120lbs x 2. Not feeling very poppy. 

+
Coached a couple hours, ate some food then at
1130am
Amrap squat snatch 105# in 8 minutes (for every missed rep perform 2 muscle ups)
I was stoked to do this workout again.  I got 29 reps the first time I did it (I cannot find the post/day at the moment) and at that point it was all singles with no misses.  With the workout from a couple weeks ago when I was doing 2-5 reps TnG squat snatch @ 105# I thought for sure that I'd be ready to go well over 30 reps.  
Well, it didn't turn out that way.  I started with 2 tng & failed on the 3rd.  So I did the MUs.  
Did a single to finish out the first minute with 3 snatches and then missed the first attempt during minute two and while the MUs were smooth the minute was over before I even got back to the bar.  
No more misses, but I never really found much of a groove with my singles from there.  Ended with 19 or 20 total.  
Perhaps I would have been better to do singles from the start & just stay with the barbell and hit reps persistently.  Or maybe I was just tired from the week & will be fresher for TnGs next time.  Still learning...

21-15-9 DL/Bx Jump Retester & Track Repeats

Sleep was poor last night.  Lloyd chewed one of his tubes down when I let him be without his cone and so it was a second trip to the vet which involved putting him back under to re-insert his tube.  We were not able to pick him up until 8:30 and Corey & I were both up for the 5am crews.  Needless to say sleep was ~6 hours for past two nights.

9-Nov
Coached 5am-12:30ish then...
12:30p

AM
21-15-9
DL 205#
Box jumps 24"
Yes, we did this one last Friday where I took about 34s off my time from Aug 31st .  Plus the lack of sleep this week and a long morning of coaching had me less than excited for this one or better said less than convinced that I was ready to improve on the week before.  
However, the good thing about having a coach is that sometimes I get the green light to "power through it" and other times I'm told to rest.  It helps me to eliminate my worry & indecisiveness of "is doing this workout a good idea right now?"  and simply "DO"!  
Last week was the first time I went ub for the 21 but then broke for the 15 & 9.  I had mentioned in my post on the workout (prior to knowing I'd have it again one week later) "& I think I can go UB for full deal next time. "  So that became my goal.  Move faster on the down & go ub.  I only caught the first four reps b/f the video stopped.  I also focused better on the box jumps to not rush, but to ensure that I hit the rebound off the floor & not have any misses.  "Patience" was my focus through box jumps then aggressive and determined with the DLs.  
Well, it worked as I took a full 40s off from the week before for a final time of 3:55!  Considering I was hoping for a 10-15s improvement I was pretty stoked!  

While I certainly do not plan to make it a habit of poor sleep and going into workouts tired, it's good for me to have the confidence to know that my body can get the work done as long as I get my mind to stay out of my way! 

5:30PM
Run 200m @90%
Rest 45 seconds
x14
(rest 3 min bw sets 7/8)

1. 47
2 44
3. 42
4. 42 
5. 41
6. 41
7. 42 
180bpm HR ~10s after finishing #7
116bpm HR ~ 15s before beginning #8. The 3 minutes felt long. 
8. 41
9. 40
10. 41
11. 41
12. 41
13. 41
14. 39

Felt great!  LOVING these track workouts.  

Training 11/8/12 Karen & Front squat PB @ 175lbs

Thursday AM
Coach 5:15-7:30

AM Training @ 745am

60s Row @ 90%
60s AD @ 90%
60s Run @ 90% 
Rest 4 minutes x 6 sets. 

1.92m/7cals/~90m 

2. 95m/8 cals~90m

3. 95m/9 cals ~90m

4. 95m/10 cals ~90,

5 94m/8 cals  ~92m

6. 97m/9 cals ~92m

1pm

1 PM
Pretty tired & unmotivated. 
A. Build to a tough single front squat

155lbs, 165lbs, 170lbs, 175lbs tough so called it. 
+
"Karen"
8:51 or 8:55.  I can't remember.  My old time was 9:33 from last December. 
Started with 29 then it was a bunch of sets of 5 with only about three in the range of 7-10.  I never walked away from the ball except maybe once that I can remember, but otherwise stayed with it.  Just broke it up way too much.  Shoulders & legs were burning more than I remembered before.  Burning would set into the legs early on in reps and I was not mentally tough to push through it and keep catching the ball.  

11/6/12

Sleep: Not sure what time I fell asleep.  I first fell asleep with Lloyd probably between 8&9p & woke up around 10p & went into my room.  From there I was up at midnight & again at 4am.  Light sleep from 4a until 5 when I got up.
HRV 77/amber.  I don't feel all that off, but showing a bit run down.
Made sure to EAT before I left the house this morning!

10am:
Row 500m @85-90%
Rest 2 min
x8

Set/time/Stroke per min
1. 2:09.0/30
2. 2:07.7/29
3. 2:08.4/30
4. 205.9/30
5. 2:05.2/29
6. 2:03.3/29
7. 2:01.9/31
8. 1:59.7/31

Felt great.  Started out somewhat conservative, but it also didn't feel easy early on.  I didn't do any warm-up so that is probably why it didn't feel so hot in the beginning.  Found my groove as the sets when on.  

4:30pm5 TnG deadlift tough
Airdyne 20 seconsd @90-95%
Rest 2 min
x3
1 203lbs/.13 miles
2. 213lbs/.13 miles
3. 223lbs/.16 miles

+
5 TnG power clean tough
Airdyne 20 seconds @90-95%

Rest 2 min
x3
1. 123lbs/.15miles
2. 128lbs/.15miles
3. 133lbs/.13miles
+
5 TnG power snatch tough
Airdyne 20 seconds @100%
Rest 2 min
x3
1. 83#/.16miles
2. 93#/.15miles
3. 98#/.13miles

11/5/12 50 HSPU

Sleep 10p-3a Emergency visit to animal H with Lloyd & then up at 3a to pick him up for surgery.  Closed by eyes for 20 minutes in car, but restless.  No caffeine all day despite lack of sleep.  Energy seemed ok, but I think I was on an adrenaline high much of the day.
HRV:  didn't take the time to take it before going to pick up Lloyd from surgery, as I had already slept through the phone call & was 3 hours late!
Food: If anything I learned this weekend that I do not eat enough or think to eat enough when I am not in the company of others eating.  Saturday, Sunday & now Monday I was regularly not all that hungry & realizing that I had neglected to even finish any meals that I had started.  However, I had chicken wings & ice cream last night to get in some calories before bed.

6pm
A. Back squat 8, 3, 8, 3, 8, 3; rest 3 min

135/155/145/165/155/175
B. DB reverse lunges from platform; 20 continuous alt'ing lunges x3; rest 2 min

25/30/30
C. 50 strict HSPU for time

min 1 5, 9, 11

min 2 13, 15, 17

min 3 19, 21, 23

min 4 25, 27, 19

min 5

min 6 31 33 35

min 7 37 39 41

min 8 42 45 47

49 50 7:22

11/3/12 20 min AMRAP w/heavy for me thrusters

Sleep 9:30-5:30. Up @ midnight & again at 4am with sick dog. HRV 88/green
Didn't eat enough yesterday & feeling it a bit today.  Never finished my lunch before taking Corey to the airport & then hiked an hour with dogs, came home to chill out for a bit & went to the track @ 5:30p.  Got some sweet potato chips with loaded w/ brisket & cheese from local BBQ joint to try & get some cals in soon after track work.  About half the portion filled me up & I wasn't hungry for anything else being that it was already 730p.  Hit some ice cream just before bed in attempt for some extra cals, but didn't even really want it.   First day I didn't log food in awhile so I don't exactly know how off I was, but feel pretty certain protein was definitely low.


7am
A. Snatch: Build to a max - misses allowed.
Was excited goign into this, but it wasn't my day with snatching.  
63/83/103-perhaps too big of a jump here as this was tough. so did it again 103. 108F, 108. 113F, 113F, 113F.  I typically never keep goign after 3 misses, but I just couldn't end on this note so I gave myself one more go at 113.  made it, but it didn't feel great so that was it. 




B. Push-press. 3-3-3. Rest 3 minutes
75x5, 95x5. Then 105x3, 115x3, 120x3. Not feeling hot here either. 

C. AMRAP 20 mintes of:
20 thrusters @ 95lbs
20 pullups
20 burpees.

Was a fight to stay positive after how I felt in A & B.  Also, went at it solo as I lost my training partner, Kate, who is in town for a long weekend.  I had no idea how the thrusters were going to feel after how off the snatch/push-press felt.  I way under shot myself with the goal of 3 rounds based upon scores I knew from some top people & how I was feeling.   I had two done at halfway & felt pretty good, but didn't get myself excited for the second half of the workout.  Probably the first time in awhile that I felt myself move through half-heartedly.  It was good learning nonetheless...in that I need to stop underestimating myself.  
Rnd 1: Thrusters 12/2(came off heels), 2, 4
            Pull-ups:UB
            Burpees slow & steady....afraid to get too winded to not be able to do thrusters
Rnd 2: Thrusters 7, 6, 7 well, look at that! 
            Pull-ups 12/8
            Burpees: same as above
Rnd 3: Thrusters 5, 5, 5, 5
            Pull-ups, 10ish/6, 4? 
            Burpees: same as above
Rnd 4: Thrusters 5, 5, 5, 5. Finished 4th set of 5 with about 45s left. 
            Pull-ups 16, 4 
            2 Burpees in final 7s
Overall 3 Rnds + 42 reps.  DEFINITELY have 4 + in me.  Breathing was overall fine.  Just need more confidence with high rep heavy thrusters.  This should have hurt way more than it did.  


Feeling guilty about my poor output on thrusters & overall good energy.  Plus I have not been doing anything extra in warm-ups for skill work so I did some wall ball & MU practice as written below:

Rest 3.5 hours then

3 sets:
20 UB @ 14lbs/10' 44s/41s/41s
Rest 1 min
10 UB @ 16lbs/10' 22s/22/22
Rest 1 min
5 UB @ 20lbs/10' 13s/11s/10s
Rest 3 min

During rest complete 8 muscle-ups

Set 1: 3ub/2/2/1 no misses
Set 2: 3/2/2/1 no misses
Set 3: 3/2 no misses. skin on wrists getting soft so called it before I ripped.  

MUs feeling more consistent, but struggling to get back into a rhythm with the kip.  And not bending my arms as I pull.

11/2/12 Friday 21-15-9 DL/BxJmp

AM

21-15-9
Deadlift 205lbs
Box jumps 24"

4:35.  Down from 5:09 just over two months ago & from there it was 6:31 the first time I did it in 2011. 
Didn't feel great on warm-up, but happy with outcome.  
DLs were 21 UB which is the first time I've done that at 205lbs. Then broke 15 into 11 & 4 and 9 into 5&4 or 6&3.  I can't remember & mistakenly deleted that portion of the video before I realized it didn't fully upload.  Oh well. 
Could use some work on heavy DL speed & I think I can go UB for full deal next time. 




Afternoon easy hike of 60 minutes around 3pm

Then 5:30 at the track:
7 sets of 400m run @ 90% with 90s rest.
(Same output per set)

200/400 splits
1. 44/94
2. 42/90
3. 42/88
4. 42/88
5. 42/87
6. 41/85
7. 41/87
Obviously a headwind on home stretch

HR 124 before starting #7 & 180/190ish at finish.

Felt incredible. Bit challenged to feel out the 90%, wasn't sure how later intervals were going to feel, but felt strong.
Never any feeling of lactic, but right around threshold.
Kept thinking one of my old mantras from high school,  "run with purpose" then I would feel myself start to turn it on and recorrect with, "run with 90% purpose you have heavy thrusters tomorrow"  :)

121101 TnG Snatch 105# x 5

PM
A. Back  Squat - Build to a tough single - NOT a 1RM
5x95lbs, 5x135lbs, 3x165lbs, 2x185lbs, 1x195lbs, 1x205lbs. slower so called it. 
+
3 rds for time:
5 sqt snatch 105 1st rnd:5UB, 2nd rnd: 2ubF, 2ub, 1. Then 3rd rnd: 2UB, F, 1, F, 1, 1. 
10 pistols smooth & ub
10 ring dips all ub

20 ghd sit ups   all consistent & ub
7:20 overall

Felt great tonight.  Snatching has never felt better. Lost a bit of focus on snatches 3rd round.  I didn't need to have those misses, but timing was a touch off. 

10/31/12 & 11/1/12 am "Steady Eddie 5k Row"

10/31/12 Sleep 9:30p-5:30a + 2 hr nap

One of my favorite Lloyd pics from winter 2007 in NY!

HRV 80/red. Felt fine upon waking, but started to feel really fatigued mid-morning. Corey also feeling off.

Walked dogs on hilly loop for 45min mid-morning. Then slept/read from 2-4p before coaching the evening. Energy much better in evening.

 Food: First day that I'm making a point to get 160+g of protein even on a rest day. I was concerned on how I was going to make this happen w/out recovery shakes, as I don't take those on rest days. It forced me to eat much earlier in the day than I am prone to do. I was chewing on a pork chop as I prepped for the day. Needless to say when I focus in on something I usually get it done. 138gF, 135gC (over 100g w/out ice cream or shakes! but that doesn't mean I'm stopping the ice cream altogether just yet. it's working for me thus far. :)) 178gP: 2475 total cals. Felt very satisfied.

 Not really sore today with exception of t-spine erectors from the heavy HPC on Tuesday PM.

11/1/12 Difficulty getting to sleep last night. May have had to do with my afternoon nap, as I have not been napping regularly for several months. Or the reading I was doing could have got me thinking a bit too much while trying to drift off. In bed by 9p by may have been 11p by the time I was asleep. First woke up at 430 & then fell back asleep until 6:30ish...45 min before alarm.

 HRV 88/green

 Coached 830-1030
 5k easy effort row @ 11:30 Much better today than the easy 5k on 10/22. Despite still feeling sore/stiff in t-sp I didn't have any issue in staying on the rower for the duration.

Meter Pace/500m S/M HR
0500m 2:21.2 27 142
1000m 2:22.0 26 147
1500m 2:22.1 25 151
2000m 2:21.1 25 152
2500m 2:22.4 24 157
3000m 2:21.4 25 152
3500m 2:22.2 26 157
4000m 2:21.8 26 159
4500m 2:21.8 26 159
5000m 2:20.8 28 164


I secretly kind of enjoyed this.  I don't think I've EVER said that about anything having to do with the rower.  Ever.  I found a rhythm and yeah...I enjoyed it.  I find it much more enjoyable when I can just hold a pace.  It sits well with my brain.  I even wanted to pick it up with just over 1k to go, but held back, as there is work to be done tonight.

Onward!