3/9/12 12.3 and 2k row

Sleep 7p-4a  Sleeping well these days.  Falling asleep with ease which is nice.

Originally warmed up at 5:30am and then that didn't work out with coaches to count and other clients going and I was happy to bow out.  I hadn't done any visualization for this one as I did for the first two weeks so I took 18 minutes during the 7am hour to lay flat on my back in the office.  I felt ready to go at 8 and warmed up with the class.  However, about 5 minutes in I realized that I had greatly under-estimated the hurt that this workout was going to bring.  I was ahead of my goal pace the first two rounds and fell off on the third round and during the box jumps of the fourth I cracked.  I stood at the bar for about 15/20 seconds after the box jumps and then said, "forget this I'll do it later".  One of the problems for someone who has years of bad habits as a procrastinator and a workout that you have this open window of time to complete.  But then I remembered I had other training to do later in the day and wasn't going to want to do this workout any more then than I did at that moment.  So I went back to the bar and finished the workout.  My mind wasn't happy about it and I didn't reach my goal, but it's done and I've learned.

What have I learned?  Primarily to have a better understanding of what a workout is going to feel like and not be afraid to dig in and embrace the hurt if you will.  Lots of CFers out there like to talk about how horrible and hard various workouts are.  I've avoided those workouts and or approached them in a less aggressive way in order to avoid the "pain cave" if you will.  So this time I finally went out aggressively and quickly found out what happens when I don't get my mind right to deal with the discomfort.  One day...

8am
Open 12.3
AMRAP in 18 minutes of:
15 box jumps (20")
12 push-press (75lbs)
9 toes to bar

Rnd 1 ub 1:12

Rnd 2 ub 1:19 (2:31)

Rnd 3 9/3 6/3 1:53 (4:24)    

Rnd 4 UB w/36s mental breakdown 2:03 (6:27)

Rnd 5 8/4 6/3 2:14 (8:41)

Rnd 6 9/3 6/3 2:08 (10:49)

Rnd 7 12 6/3 2:14 (13:03)

Rnd 8 8/4 6/3 2:20 (15:23)

Rnd 9 8/4  ?   1:54 (17:17)

15 box jumps and 5 push-press 

If you know me at all you will know that I was not excited to do this 2k.  I felt horrible after the first workout, as I was quite disappointed in myself and felt like I was on the verge of tears all day.  I'm usually more composed, but sometimes
1pm

Row 2K and Max DU's in 10 min - 2 scores
8:24, 95 DUs

Have not rowed a 2k since Regionals 2009 where I rowed 8:27.  Today my goal was primarily to better that and secondarily 8:20.  Was on pace until the final 500m.  I didn't know how much I should push to get off and do double unders.  I could have pushed harder and been fine.  Always learning.

Training 3/7/12

Sleep 7:30p-4a

Training @ 10a

5 sets @ 100%:

5 tough HPSnatch

rest 10 sec

AMRAP weighted dips - 25# attached

rest 10 sec

Airdyne 15 sec max effort

rest 5 min b/t sets

(build per set for HPS, drop weight to ground b/t reps, then reset and hit)

I completed all five rounds before I realized that it was hang POWER snatch.  I read it correctly at one time and then when I grabbed the bar to warm up I forgot. 

Feeling better, but experienced a good amount of dizziness b/w lifts and transitioning to dips/AD.  

Set 1: 83lbs 1.1.1.1.F, 7 dips, 7-9 cals

Set 2: 88lbs 1.1.1.1.1, 7 dips, 7-9 cals

Set 3: 93lbs 1.F.1.1. F, 8 dips, 8/9 cals

Set 4: 98lbs 1.1.1.1.1, 7 dips, 7 cals

Set 5: 98lbs F,1, 1, 1, F 8 dips, 8 cals

Training 3/6/12

Sleep 7:30-4a

Throat was sore in the evening on Monday and again upon awakening Tuesday, but energy is improving.

Training @ 10am

A. FS Cluster @ 30X0; 1.1.1.1 x 4; rest 4 min - fast out of bottom  125/135/145/145 

B. weighted chin ups mixed grip @ 22X0; 2-3 x 4; rest 3 min +25lbs, +30lbs, +35lbs+40lbs all by 3 

C. 100 lunges easy pace to finish 1:18/2:38 overall easy 

Hiked an hr ez with the muts.  

Oh!  And....I'm out of my muscle-up slump.  Did 4 sets of 3 today in about a 5 minute period.  Felt powerful & turn out felt better too. No misses! Corey said there was no one to show off for on Saturday afternoon.  :)  

Double rest days

Saturday night sleep: 9:30-5:30 woke up Sunday with sore throat.
Sunday night sleep: 6:30-5:30  I wasn't asleep at 6:30, but in bed reading & relaxing.

4 dogs on the trails this wkend!

 40 min hike on Sunday...legs felt really fatigued particularly hamstrings I'd imagine from 400s on Saturday. Generally a really lazy day.  Throat is still a bit sore today-glands only slightly swollen, but should be better by tomorrow.  

No hiking on Monday.  Throat is still sore, and body still feels generally fatigued, but I think I'm on the upswing. 

Training 3/3/12 Muscle ups, 400m runs

Sleep 8:30-4a   Awake, but quite tired.

Noon   Started A & B at noon & then my assessment showed early. Part C happened around 2p and then went to a track on the way home for D. Long day. 

A. hang power clean - 3 x 3 @ 80%; rest 2 min   103,113, 123lbs. Didn't have a whole lot of "pop" after yesterday, these were solid lifts. 

B. split jerk - work on speed under bar, not load for 7-10 min  83/103/113/123/123/133. Felt solid. 

C. muscle ups - 1-2-1-2-1-2-1-2-1-2 for time unbroken  Only able to get 2 sets of 2 UB on rnd 2 and rnd 4.  Took me 14:20 to complete 15 reps with 10+ misses in there.  Perhaps I should start randomly doing these throughout the week to grease the groove a bit...3-5/day or so?  That's what I've done in the past when I've gotten rusty and had good success.  Also, struggling to hit a solid turn out in the bottom.  I just generally feel weak in that position.    

D. Run 400 m @ 95% effort; rest 4 min x 3

3:15 by the time we left the gym.  Tired and a bit unmotivated to say the least.  There was lots of excitement at the gym all morning and I think my adrenaline was quite tapped. Quick warm up and went into it: 

39s/1:18

37s/1:14

37s/1:15 

I was concerned I wouldn't be able to break 80s the way I felt so I'll take it.  Turnover feels rusty.  

3/2/12 Open 12.2 Blood, Sweat...No Tears!

Sleep 7p-4a feeling good

5:30am:
I got off to a rough start this morning when I totally bit it on my warm-up by tripping over a speed bump.  I was jogging along (obviously NOT picking up my feet) and suddenly I was sprawled out on the ground.  I ripped through two layers of pants and skinned my knee, elbow & thankfully there wasn't much gravel for my palms to eat.  It more freaked me out/woke me up than anything else.

I had ripped my hand on the 2nd round of Wednesday's snatches.  So I taped my hand from the start and had already started to bleed through the tape by the end of the warm up.  I narrowed my grip for the 45 & 75 and by the time I got to 100lbs my hand was the last thing on my mind.

Open 12.2
In 10 minutes complete as much of the following sequence as possible:
30 snatches @ 45lbs
30 snatches @ 75lbs
30 snatches @ 100lbs
30 snatches @ 120lbs
Completed 22 reps of the 100lbs.  Had 1 miss with 20s to go and then hit 2 in final 10s.  Felt good.  My goal was 90, but I knew that was a bit ambitious.  I like to dream.  In time...
Here is the video.   My phone isn't good at uploading more than 60s at a time so parts are edited. 



Felt good soon after.  It was a fine balance to push my limits and having the confidence that I could hit the lift.  


2PM: Quite tired by this point.  Didn't even make it to the shower since my first workout.  Busy morning coaching. 

for time - fast and unbroken @ 100%:

10 toes to bar

20 wall balls

20 double unders

8 toes to bar

16 wall balls

20 double unders

6 toes to bar

12 wall balls

20 double unders

4 toes to bar

8 wall balls

20 double unders

2 toes to bar

4 wall balls

20 double unders

5:36 overall.  T2B & WB UB...DU sucked.  Starting to question my decision to change ropes.  Still have time to work out the kinks. 

Training 2/29/12

Sleep 730-4a

Training @ 6am

5 sets @ 97%:

run 200 m fast and efficient

10 burpees 

10 power snatch - 75#

rest walk 4 min b/t sets

Set/run/overall

1. 45s/1:50

2. 46s/1:46

3. 49s/1:50

4. 47s/1:48

5. 53s/1:51

Finally was able to TnG without slamming the bars against my thighs on the final set.  I tried a couple reps in prior sets and kept getting pulled forward off my heels.  My mind hasn't totally recovered from yesterday's disaster, but I'm getting there.  Legs felt heavy on the last run and had to start immediately upon getting to the 200m mark.  (would walk/run out 200m before each to have less turns during the run).  I wasn't sure if I was going to be able to do all 10 pwr snatches UB, but that was a non-issue.

Hamstrings were quite fatigued the rest of the day & felt generally drained following this one.