Tuesday, October 15, 2013

Monday October 14, 2013

2013.10.14 - WOD

1 Power Snatch + 1 Hang Snatch

135,145,155,165,175,185,185,195, 205 PR (Power) - Missed Hang, 205 Power - Missed Hang

6 x 400m run, rest 1 minute between efforts

*count rest in total score


Helped Parents load boxes for move to Prescott.

Thursday October 10, 2013 and Friday October 11, 2013

2013.10.10 - WOD

"Team 10K Row"
Teams of 3 row 10,000m for time, switching every 250m.


2013.10.11 - WOD 

30 seconds of Back Squats (275/185#)
30 seconds of rest
30 seconds of strict Toes-to-bar
30 seconds of rest

3 Rounds of:
800m run
30 Double Unders
20 Sit-ups

Time : 14:52

Thursday, October 10, 2013

Wednesday October 9, 2013

Well It took about all day for me to finally decide to go to the gym tonight but I eventually sucked it up and went anyways.  My performance at the competition Saturday is still fresh in my mind.

Not for time:
Front Rack Lunges (135#)
Strict Pull Ups

Double Tabata
- Pistols
- Lateral Jump Burpees

I fully intend on taking tomorrow off because my legs need a break.  We'll see though.

Tuesday October 8, 2013

Only thing that made me wake up today was being so disappointed in my performance in Flagstaff.  My body is still very sore.

AM Workout

2013.10.08 - Olympic Lifting

A.) 20 minutes to work up to a heavy 1+1 Snatch Balance + OH Squat / 205
B.) 20 minutes to work up to a heavy double Rack Jerk / 255
D.) 2x10
        - GHD Sit-ups
        - GHD Back extensions
        - GH Raises
PM Workout

- 10 Power Cleans (135#) (unbroken)
- 10 Dips (muscle-up into dips)
"SICest of the Southwest Team WOD 2"
2 min AMRAP - KB Swings (70#) / 57
- rest 3 min -
2 min AMRAP - Wallballs (25#) / 50
- rest 3 min -
2 min AMRAP - HSPU / 24
- rest 3 min -
2 min AMRAP -  Thrusters (95#) / 34

I was very surprised with my number on the Kettlebell swings and overall pretty happy with the numbers on all the movements.  Relatively poor score on my thrusters but my legs were absolutely toast.  SOOO many air squats the past 3-4 days.

Monday October 7th, 2013

I woke up absolutely exhausted today.  Two days after the Flagstaff Competition and my body feels sore, but not terrible for competing in 5 workouts.

Breakfast - Damn Co-workers brought me an Apple Fritter and A Bavarian Cream Donut, so I ate those and I also ate 2 hard boiled eggs.
Lunch - About 7 oz of chicken with a touch of BBQ sauce and a Greek Yogurt w/ Almond Butter
Dinner- Chicken and rice

5x2 Pause Back Squats
* 45, 55, 65,75, 85%  185/225/275/335/355x1
** between sets 2 TGU on each arm (35/26#)
20 min AMRAP of:
5 C2B Pull-ups
10 Push-ups
15 Squats

Definitely felt the affects on of Saturday on this wod.  The air squats and the push ups were much more difficult than the Chest2Bar pull-ups.

Monday, October 7, 2013

Saturday October 5, 2013

AC^2 Competition in Flagstaff

Woke up at the crack of dawn, around 515, to arrive at Coconino High School at 630.  I had two cups of coffee and a banana before we left the house.  We arrived at about 640 and it was 40 degrees at sign in.  The first workout of the day for me (last heat) was at 8:40 so there was quite a bit of downtime in between the time we showed up and the first workout.  Ill get directly into the workouts though because If I talk about everything that went on that day it will take me forever.

1st workout at about 0840 hours:
5 snatches at 155
50 meter 80lb sandbag run
4 snatches at 155
50 meter 80lb sandbag run
and so on ..
until we did 1 last snatch at 155 lbs

Time: 3:25   11th Overall

I was a little disappointed in myself during this workout.  I feel I could have done a little better but I was very surprised how tired I was on the sandbag runs. I did the sets of 5 and 4 snatches unbroken and then did the rest in singles.

2nd and 3rd workout at about 1210 hours:
5 minute AMRAP of Hang squat clean thruster "Clusters"
- rest 1 minute -
run 1 mile

32 clusters/8:53 mile   6th Overall / 40th overall

Very disappointed in myself on both of these workouts.  I placed sixth because 5 other people did 33 clusters compared to my 32.  I had the brilliant idea of not doing another rep even though I still had 19 seconds left to work of the 5 minutes.  I thought maybe the extra 19 seconds of rest would help me on my run.  As you can see by my score it did not and it cost me a first place finish because I easily could have done two more reps.  Rookie Mistake.  Besides that, I also found out my conditioning is terrible and I can not run at 7000 feet.

4th workout at about 1440 hours:
5 Minute AMRAP
  1 min 30in box jumps
  1 min double unders
  1 min 2 pood KB swings
  1 min Pistols
  1 min Bar muscle ups

140 reps   20th Overall

How well you did on this workout was 100% dependant on double unders and at this point I'm not the greatest at them.  I think I got about 73 which was not terrible but not wonderful.  I once again was surprised how much the altitude affected my conditioning.  At this point I was 14th overall and qualified to compete with the top 15 in the final workout.

Final workout at about 1635 hours:
5 rounds:
  7 dead lifts at 315
  30 air squats
  15 meter Hand stand Walk

Halfway through my last HSW and I was time capped at 12 minutes 11th Overall

I was upset I did not finish this workout but it's the first time I had ever done HSW in a workout.  However, the reason I was unable to finish the workout was because of the Dead lifts.  I cant believe how tired it made me. 

Overall I left this competition not feeling satisfied with the way I performed.  My conditioning was unsatisfactory and it showed.  I am glad I made it to the last workout and I finished the day 14th out of 49 RX competitors.  I have a lot to work on.

I do want to thank my beautiful Fiance Blake for waking up early with me, enduring the freezing temperatures and dealing with my spastic Competition Day attitude.  Love you Babe.

Friday, October 4, 2013

Thursday October 3, 2013

Ugh, Training in the morning sucks. With that said, I got about 6 hours of sleep and woke up at 5am to make it to the 6am Crossfit Class in hopes that this One class will condition my body to moving heavy weights early in the Morning For Flagstaff.. Longshot I know, don't judge me.

Breakfast - Two Hard Boiled eggs, two tablespoons of peanut butter, some almonds, and a coffee.
Snack - A small slab of smoked salmon.
Lunch - Delicious Pork concoction with a little bit of barbecue sauce and Trader Joes Greek Yogurt with almond butter mixed into it.
Snack - Nutri-Grain Bar.
Dinner - In-and Out :/ One Regular cheeseburger and one protein style cheeseburger. 

7 minutes to work up to 80% of your snatch / 185
-rest 3 minutes-
7 minutes to work up to 80% of your clean / 275

1000m row / 3:29
max muscle-ups / 4
- rest 5 minutes -
1000m row / 3:35
max HSPU / 35 PR
- rest 5 min -
1000m row / 3:33
max toes-to-bar / N/A (Had to shower and get to work)

The Snatch and Clean and Jerk Felt really good this morning.  I ended up Power Snatching 185 after my Full Snatch and that was surprisingly easy for the first time power snatching anything over 165.

The 1000 Meter row's felt terrible. The muscle-ups were disappointing but I think I realized I need to slow down and focus on my false grip rather than just swinging my heavy body all over the place.  Good things to come there.  That was a PR for Max HSPU which is nice because I was smoked from the row.  Overall a nice last training day before the Flagstaff competition in two days. Tomorrow will be a rest day and Saturday is Flagstaff.