Saturday, August 31, 2013

Training 8/30


Me & my mom at Bowen event earlier this month. 

My mom's first fitness event. She did great! 

8/30
Sleep ~9/930p-4:30-then snoozed until 5:30. Coached at 7a.
9AM
EMOM for 20 min
odd - 3 TnG power clean 71% 1RM Done @ 132lbs/60kg with men's bar. Felt smooth.
even - 4 muscle-ups unb Done! I almost missed it in the final minute. I missed on my second rep which was the first miss of the day. Reset and went at the 30s mark and paused in the top of the rings b/f 3 & 4. 3 was tough and 4 I had to pull like hell, and then fight for the lock out of the dip. But I made it. All previous sets were fairly smooth. Loving the muscle-ups these days!
+
10am
EMOM for 20 min
odd - 8 burpees hr 21-23s each consistently 21-22
even - 15 wall balls 14# to 9ft 30-32s consistently. 9ft is significantly easier than 10 for me.

11am 
PM
run 400m @90%
rest 1:45
x6
- same sets
Ran 400m out, 400m back around block at gym so 1/3/5 and 2/4/6 were similar courses each with varying inclines/declines.
1. 1:45 2. 1:40
3. 1:35 4. 1:39
5. 1:35 6. 1:38

All of the above was fasted with BCAAs before each session & recovery drink after the final session. Woke up hungry and cooked breakfast, but then never ate before the day got rolling.  
1pm 30 minute MT session. Left heel has been talking to me for several months now especially after running/DU sessions. Have not been consistently getting MT or nearly the amount of bodywork I was months/weeks leading into regionals. Some weeks it's 1x and others 2-3 vs in the past after nearly every training session or at least something daily. My body certainly feels the difference without it and time to put it back into the mix as a top priority!

2:30 meal at 12 Bones

4-6p Hike Z1 at Sleepy Gap from Parkway into Bent Creek for upper portion of Explorer loop. New hike connection we recently came upon which is always fun.
Heel was sore throughout had to focus to relax it down all the way on uphills.  

7-10p Vision Board Party with Lululemon crew. Not nearly enough food in my body prior to this as I was rushed to make it on time. 
Legs were stiff and achey by the end of the day. Made myself eat a good amount of calories when I came home before crashing.



Friday, August 30, 2013

Training 8/29 10-1 UB Thruster Ladder



8/29
Good sleep coming back from vacation. ~930-5:30
AM
AD 1 min @85%
AD 1 min @50%
x24
85%  63-67 RPM ave of 64/65
50%  47-55 RMP ave of 50-53 
574 cals in 49 minutes w/extra minute of cool down 

Tired in afternoon.  Laid flat for 10 minutes while lunch cooked. 
Short afternoon hike ~30 minutes  with C & dogs at Bent Creek. 

530PM
A. Back Squat @30X2; 2x10 sets with chains and 45#/side; rest 3 min
Done felt slow out of bottom. Video of set 6.

B. 10-1 ub thruster ladder with 95#
6:51

I was actually looking forward to this...particularly the descending vs the ascending ladders I've done in the past. However, it was more challenging than I may have anticipated...perhaps that was my problem. I wasn't expecting it to feel easy by any means, but my overhead position didn't feel great. Power out of squat felt inconsistent. The majority of it ended up with sets at the top of each minute until maybe set 4 or 5 and then it finally increased a bit.



Wednesday, August 28, 2013

R&R in the Keys & A "3+ Hour Tour"

More thoughts on the Crush Games, but first my rest day adventures...

Sunday PM we drove 90 minutes south to Islamorada in the Keys of south FL.  I found a great little place right on the water via AirBnB.  This is my 3rd time using this website and I highly recommend it!

There are a few kayaks here for our use and Sunday evening I said to Corey, "we should go out to that island tomorrow."  I figured it was too far to swim, but that we could kayak there.  I spent 6 consecutive summers of my youth working at a boat house on the Mogadore Reservoir in Ohio.  Several of my friends worked their with me during high school and while the islands were not to be trespassed we loved taking the canoes out after hours to explore.  (Essentially the extent of my childhood rebellion :)

Corey thought I was a little nuts and starting googling, "how far away is the horizon".  He comes back with "4 miles" and then he finds the map of where we are and how far all the other various spots are relative to us.  He consistently came up with 4 miles, and then became stoked to make it happen.

Monday morning we slept in until around 5am after a late night dinner (for us) and not getting back until after 8p.  (Yes, we are regularly compared to "old people". :)) There were several morning showers and storms, but then just before mid-day the sky cleared and the water was even calmer than in the photo above.

We filled two gallons of water and loaded into the tandem kayak.  I was in front and we soon learned that I pull unevenly on my left side and my abilities in CF doesn't immediately transfer over to water sport.  :)  Corey kept saying how his right shoulder was getting really fatigued and as soon as he would stop paddling the boat would start turning sharply towards the right.   Despite repeated patient reminders and cues I never really figured it out all that well.  After awhile I rowed the majority of the strokes on the right and/or we took turns with one person rowing and then then other.

We went out without a clock so who knows how long, but in time we approached the island.  It turned out to not really have any land but simply a large cluster of trees and hundreds (if not more) of birds.  It seemed to be the nesting area for all the local birds flying the sky.  The sights and especially the sounds were incredible.  (I wish those sounds were an option on the Sleep Machine app!) Much better than any "safari adventure" one could experience in any kind of drive-through setting.  We slowly made our way around the "Island of Birds" until we decided to head back home.

The water was quite shallow most of the trek.  We could see the bottom for much of it and at one point on the return it seemed that the underside came upon a large ray as it rocked the boat and scurried through the sediment and water away from us.

There were also about a dozen different jellyfish that we came upon on our return trip.  Who knows how many we passed on the way out, but we were more focused on getting there at that point and certainly more relaxed on the return.  I have heard stories about jellyfish bites and what not, but never observed them in person.  Pretty cool stuff!

We returned to the house and went inside to check the time.  Corey took the over on 3.5 hours and I took the under which means I just lost as it was 3 hours and 40 minutes of adventure!

A solid day of active recovery.  :)

Tuesday was a more low key day.  We drove out to Key West and ate at a delicious tapas style restaurant, Santiago's Bodega.  From there we checked out one of the local beaches where I crashed out for a post-lunch nap face down in the sand.

On the way back we stopped at Bahia Honda State Park to check out one of the only natural beaches in the Keys.  It was beautiful and there was hardly anyone there (which always makes it better in my opinion.)  We walked out along the shore and as soon as we were 1/4 mile or so from the parking lot it was as if we had the place to ourself.

We saw several sting rays drifting along and one hammerhead shark!

Then we came upon this vessel that had a big bright yellow sticker -the same they put on the cars left along the road on it labeled "migratory vessel".  It was this large plastic "boat" with several holes of various sizes that appeared to have been shot into it.  On the inside it had a ghetto motor in the center and was stuffed with insulation and dozens of bottles of water, oil and other trash.  We had fun making up several stories about how this vessel got here...particularly with all the holes.  (Sorry no photos :)

All in all it was a great two days in paradise....I even found three of the less common Ben & Jerry's flavors -at least in the Asheville area (PB Cup, Cinnamon Buns & Cake Batter)!  I came back to the car and said to Corey, "we really are in paradise, they have PB Cup here!"

Headed home to our own little paradise in the mountains of Asheville today.  Can't wait to see my muts!


Crush Games Clean PR 195lbs

Crush Games Day 1 Results 
Crush Games Day 2 Bracket Results 
Event 1
8 min to clean max
Despite getting there in plenty of time my warm-up was cut short on this one.  I had done 1 rep at 95 & one at 135 about 25 minutes prior to going out on the floor.  Good thing my nervous system was jazzed and ready to go. Although I certainly think I would have been able to open heavier and have more time with a better warm-up.  Build-up went something like: 125lbs, 145, 165, 175, 185...thought about grabbing the 2.5lbs for 190lbs but then acknowledged that I came for a new pR and not to tie my old so I threw on the 5lbs and hit 195lbs.  I had about 1 minute left and you had to have your weight set for Event 2 by the time the minute was done or else it ate into your score for that event.  I threw on the 2.5lbs and went for it ~30s after the first & feeling a bit flustered as I saw others ready with the sh 2 OH.  The video was my only attempt and then I stripped weights off (I had put 25lbs on the inside to start the clean) to 85lbs just as they gave the 3, 2, 1...
Immediately followed by
Event 2
2 ton shoulder to OH for time.
Had so idea what this was going to feel like.  Had 48 reps to do so in my head I was thinking about 4 sets of 12...not to do them in 12s, but to mentally get through.  From there I segmented further into 6s.  I made it to 18 before feeling like my push power was slowing.  Dropped it and would immediately pick back up.  Sets were: 18, 6, 6, 6, 5 (failed on the 6th rep trying to lock it out and lost it behind me.) Took a slightly longer break (3-5s?) and picked it up to get through the final 7 reps in ~2:10.  This was my worst event with a 27th place after 15th in the clean.  First time the absolute strength was not my worst event so that is a positive. 


Corey didn't video the 195, but he did catch the miss at 200. I set the goal last summer that I wanted to C&J 200lbs by the time I turn 35, but I'm thinking that I can make that happen sooner than expected. I will be 32 in less than a month. Certainly still plenty of work to do, but it's going to happen! When I first set that goal my C&J max was 170 & 200 seemed like a distant dream being that it was closer to my present back squat max.  
A year ago I was stoked to be able to stand up 165lbs.  Having only put ~10lbs on my clean in the entire prior year (~155-165lbs) I was not expecting to be 30+ lbs greater over the next year.  (Video of 165lbs from summer 2012.)
Now I just need to put it overhead!

Tuesday, August 27, 2013

Training wk of 8/19


8/19
Sleep not ideal.  Unexpectedly ended up coaching 5-7a classes. 
Training squeezed in during 30 min window 930-10a
AM
A. Clean - build to a max in 8 min
Virtually included warm up in 8 min as well
85, 105, 125, 145, 160 (vid starts), 170, F@180, F@175. Struggled to get jazzed for this session. 

+
5 min amrap all out!:
3 CTB chin ups
6 S2O - weight you'll use for 2 ton event-85lbs
20 double unders

PM
A. High Hang Power Clean - build to a max
140, Fx2@145




B. TnG DL practice - build to 205# for sets you'll use in comp
Did set of 9, 10, 9, 11, 9 for 48 total. Speed felt good. (Vid of last 2 sets)


Sunday, August 18, 2013

Training Wk of 8/12



8/12
AM
A. Back Squat 3-2-1-3-2-1, rest 2 min - heavier on 2nd wave!
Was all off here. I thought I started conservative enough to go heavier second set, but it all felt really tough today. 
3x165, 2x185, 1x195 (barely), 3x175, 2x180, 1x185



B. Squat Snatch x2/Hang Squat Snatch x2; rest 2 min; 6 sets - moderate
85, 90, 95, 100, 105 (forward on 2nd squat snatch), 105

+6 sets:10 ub CTB chin ups
40 ub double undersrest 30 sec
39/40/40/43/56(trip@16)/1:25(trip@38!)


PM
A. Power snatch - build to a max in 10 min 120 F @ 125

B. Snatch pulls heavy 1-1-1-1-1, rest 3 min - NOT 135% :) - but heavy with fast extension!
140, 145, 150, 155, 160



C. GH raises @21X2 8-12x4, rest 90 sec - load them if you can do all sets
12 x BW x 2, then 12 x +10lbs, 12 x +15lbs
8/13
AM
row 500m @1:59
rest 2:15x8
(rest 8 min b/t sets 4/5)

Another wk of row repeats down
Didn't have time for 8 min rest so cut it to 4.
Every pm that I eat ice cream I hit my row splits the next day. :)

6hrs of sleep past two nights. 9/930-330.  That's the next focal point!! Gotta get back to getting in earlier at night.


My view from the rower. 

PM
A. Press @ 12X2; 5-4-3-2-1, rest 2 min 5x85, 4x90, 3x95, 2x100, 1x110

B. Wtd dip - build to a 3RM @ 20X1
I overlooked the tempo.
3x18lbs, 30, 40, 53, 1 x 62



+12 min amrap @90%20 hr pushups100m run4 x HS hold into forward roll to standing 6 Rnds + 11 push-ups.  
`1:55 round 1 so stayed pretty even. Push-ups got pretty ugly, but kept pressing. 


8/14-Sleep & energy sub par.
AM 30-45 min Z1 skill practice(send the notes)
Few handstand walks, TGU into KB windmill @ 30 & 35lbs x 5/side, some jumping practice: single leg bounding, few triple jumps, ~8 sets of 10 box jumps working on speed. 12", 16", 20", 24". 24 was significantly slower.

PM HIke - unloaded 60 min done
8/15-Sleep not great.
AM
AD 1 min @85% 62-66 RPM. Ave 64 (Slower than last wk but felt more sustainable)
AD 1 min @50% 48-55
x20(record rpm's)
421 cals total 

Afternoon hike ~60 minutes.

PM
A. Back Squat @30X2; 
2 repsx8sets with tight bands and 25#/side; 
rest 2:30
I didn't know how to get bands tighter so I tried to stand on plates to have a bit more tension when I was taller. Seemed to help.

+EMOM for 16 min
odd - 3 tough thruster from rack 95/100/105/110/110/115/120

even - 4 ub muscle-ups-I was a little unsure of this going into the session, but I felt great!

8/16-Tired.
AM
EMOM for 20 min
odd - 3 TnG power snatch @68% 1RM
even - 8 hspu kipping

+EMOM for 20 min
odd - 10 toes to bar
even - 10 pistols (5/leg alt'ing)


PM Didn't do. Feeling run down.
Run 300m @90-95%rest 75 secx8 (rest 5 min b/t sets 4/5)

Short hike ~20 minutes 8/17AM Another night of sub-par sleep. Not recording, but not sure that I've had too many nights with over 6 straight this week. I'm in bed early enough for 8-9, but taking awhile to fall asleep.
A. Front Squat - build to a heavy single in 8 min
125, 155, 170, 180, 185
Happy with 185 considering motivation level.

+10-1 ladder for time:
thrusters 75# unbroken
10 NPUBBJ 20"
6:15. Thrusters were not a problem. Moved slow on NPUBBJ.
Pleased that I accept my present state of fatigue and move on. Used to beat myself up a lot over performances like this.

Coached two classes then:

PM
12 min amrap @ 90%:150m rowforced rest 10 sec
3 ball over shoulder 90#
Didn't have a 90 so used 80# ball. Did 3 per shoulder alternating sides. 
7 Rounds + 150 + 4 reps. 
Row pace was 2:05ish on average

PM-hike of 75 minutes. This brought some good mental clarity for me around the anxiety I've been having at night.

8/18 Sleep ~9 hours! Easier time falling asleep.
Off

Training Week of Aug 5th


8/5
AM
A. Back Squat Cluster: 1.1.1x5; rest 15 seconds/rest 2 min
175, 180, 185, 190, 190

B. Squat snatch x1/Snatch balance x2/OHS x3; rest 2 min; 5 sets
85, 90, 95, 100, 105
+
5 rounds for times:
15 CTB chin ups
50m shuttle run
50 double unders
50m shuttle run
(forced rest 30 sec b/t rds)
Done.  Lost the data.  All CTBs ub BF.  DUs UB for 2 of 5 rounds.  Sets were around 2:02-2:17.  Shuttles were 50m out/50m back.  


PM
A. Power Clean - build to a TnG 3RM
160. F @ 165. The video says F @ 155 b/c it wasn't until after I was into the clean pulls that I realized I was doing my math wrong with the 55lbs on the 35 bar.  

B. Clean Pulls - 125-130% max clean; 2-3x5, rest 3 min - video


C. GH raises @21X2; 6-10x4; rest 60 sec
Done

8/6
CGBP@ 30X1; 3-3-3-3-3, rest 3 min 
115 120 125 130 130 
B. Wtd dip 1-3 ub ladder amrap in 5 min @+10% bwt
 used 12.5lbs. 4 ladders +1+2+1
+
10 min amrap @90%
20 cal AD
2 kipping pHSPU - games standard
10 toes to bar unbroken
5rnds even (210, 415, 615, 812, 959)
Faster on AD and transitions as time went on. 

8/7
AM
30-45 min Z1 skill session
(record what you practiced and report in)

PM
hill climb/scramble - aggressive but safe
60 min hike...ran up a couple off trail areas, but was afraid of snakes under the leaves.  :)


AM
AD 1 min @85%  
RPM 64-67 early sets, then hung around 68-70/71 then fell off a bit for last few sets around 66-68
AD 1 min @50% 
RPM 40-48 for most. Near end when I started to fall off this would drop to around 28 for first 10-15s of each 50% minute and then I'd build it back up. 
Never noticed any of the RPM metrics before, as that's the same reading as cals so I'd always been watching that number. 
364 cals at the end. x16

PM Thursday
A. Back Squat @30X2; 2-3x7 with chains - 45#/side; rest 3 min - aggressive per set 
 3 x145, 155, 150, 150, 150, 155, 2x155 
PMSing and struggling with focus/energy. Coached evening class and called it a day.

Friday Am
B. squat clean thruster - build to a max in 8 min
150 f at 155


rest 2 min....turned into 45 min with client interruptions and biz obligations
C. 30 reps @ 82% of B for time - after every 6 reps perform 3 MU's unbroken
Done with 123lbs

Slow like 12 minutes but learned a lot during session and stayed positive. Although it was certainly the biggest battle to stay positive that I've had in awhile. 
First set of 3 MUs I missed on 3 and was able to immediately get 3 on 4th attempt.  (3 min mark of video-I was unable to edit) Previously have always had to come done from rings if I missed.  No other misses
Thrusters in sets of   
3,3
4,2
2,4
?
3,2,1


8/9
AM
EMOM for 20 min
odd - 3 TnG power clean @65% 1RM 
even - 5 pHSPU Games style
Done at 125lbs ez
All UB except last two sets missed 5th


+
EMOM for 20 min
odd - 4 muscle ups
even - 10 db thrusters - 30-45#/h
Super hard
Did thrusters odds and used 30s until final min and nearly failed last two reps
Only did 4 sets of 4 MUs and my wrists started ripping si didn't push thru but knew I needed to prioritize putting in squatting volume over UB pull being my strength.  Completed sets of thrusters at top of every two minutes 

PM. Did  as second Pm  on 8/10 was good to have rxd warm up/cd as I normally just do a couple drills and start then walk to car when done. 
Run 1 mile easy warm up
+
Run 300m @90%
rest 75 sec
x7

70,71,69,67,66,65,63 felt great.  Dialed in the 90% effort 
Run 1 mile easy cool down -closer to two miles. Got turned around on campus trails.  


There's a sacred feeling I get when I step onto the track. I feel at home with the familiar reminders of laughs, sweat and tough intervals with friends, teammates, family. It was the first place I realized myself as an athlete. 

8/10
AM
A. Squat clean - build to a 2RM in 8 min -max 6 sec b/t reps. 115, 135, 150, 160, 170, 175

rest exactly 1 min after 8 min 2RM




4 rounds for time:
8 front squats 115#
10 burpees
4:38

PM
6 rounds for time:
30 cal AD
10 log cleans
15m single arm farmer's walk L and R 95# - L 15 m, then R 15 m
AD splits 
220, 215, 220, 210, 150, 145
First round 403
1330 after 3
Overall time 24:20
Weights came flying off handle middle of 3rd round. Handle nearly hit me in face lol

8/11
2.5 hr hike @ Sam's Knob