01/31 WOD

Anaerobic Endurance Strength and Conditioning Rest Day

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Well, guess I didn't pay very good attention to the first part running at 85%. As a matter of fact, went out a bit hot and probably suffered for the next couple of miles. Finished very strongly though and probably hit pretty close to 100%. See heart rate data below. Of note is mile 6 - 192 avg. HR for just under 8 minutes. Sheet.

Ran on a track, which was a good mental challenge. Definitely backed off midway through, had to tell myself not to quit. There were just so many laps. Seemed like it would never end, like what Newman said about the mail... :)

49:27 (PR is 47:58), so not great. But after all the leg work the last few days shouldn't expect too much. The effort was definitely there.

01/30 WODs - Start of CFE!!!

Okay, I've officially started the CrossFit Endurance program today. My Anaerobic Endurance Strength and Conditioning training consisted of:

CrossFit Warmup (CFWU) x 2

Squat warmups - 134x8, 154x2, 196x2

Back Squat 1-1-1-1-1-1-1 reps

226 - 236 - 246 - 256(PR) - 261(f) - 261 - 266

Tried an 8th at 271 but no success.

Chased this workout down with 10 more kipping pullups and a core workout of 100 twists while straightened out horizontal on the GHD. Rotated a 12lbs. medicine ball from side to side.

Tonight I'm doing 4x5 min intervals w/3min recovery between rounds on my trainer.

15 minute warmup on the bike
Interval 1 - 155bpm avg, max 162
Interval 2 - 159, 166
Interval 3 - 160, 167
Interval 4 - 166, 167

Legs were dying before the lungs/heart rate. First time I have pushed hard on a bike since the MTB race I did in late March '09. Rode the trainer, so no distance available. Long way to go, fortunately I have some time before the big adventure race. Same MTB race on April 3 this year, will be a good indicator of my fitness. Will actually train this time for the race unlike last year. Have the data from last year so can compare.

01/28 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Been traveling so schedule is jacked up. And going to be starting CF Endurance starting this weekend to prepare for my 24-36 hour adventure race. So will be behind the main schedule a bit so I can coordinate the training schedule.

Pretty happy with this WOD:

191 - 222 - 154 = 567

Notes for future reference:

Clean
112x4
132x2
156x2
176-196(F)-186-191

Bench
112x8
162x2
182x2
212-222(F)-222

OHS
44x8
90x4
110x2
134-154-159(F)

01/25 WOD

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Decided to scale down tonight - wasn't feeling great, somewhat tired and I splurged and had an In-n-Out double double with fries. Big headache after that. Plus my overhead press seems weak right now. Left shoulder is a little weak. Scaled to:

Three rounds for time of:
Row 500 meters
112 pound thruster, 7 reps

I probably could've done five rounds at that weight, but just a little drained.

10:00 flat

     Row - 2:00
Thruster - 1:15
     Row - 2:07
Thruster - 1:33
     Row - 2:10
Thruster - 1:05

01/24 WOD

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Was actually looking forward to this since my kip pullup is getting pretty good. Well little did I know that my grip would be toast after the first 15 deadlifts. Holy crap, I needed about 2 mins to get my hands to where I could grasp the bar. Even used a little tape to cover one spot on my left ring finger that was particularly tender. So that hurt my time. After that first set felt better, but the hands ended up like hamburger. No tears though thankfully. I didn't do the DL's straight through until the very last set. Wasn't a horrible weight for me, just couldn't string together that many - lot of volume after gassing on the PU's.

25:52 total

15 DL - 1:23
50 PU - 7:09 (ouch)
12 DL - 2:46
40 PU - 4:34
 9 DL - 1:56
30 PU - 3:03
 6 DL - 1:05
20 PU - 2:31
 3 DL - 0:25
10 PU - 1:00

01/22 WOD

Three rounds for time of:
50 Double-unders
50 Back extensions

Stomach is a bit sore from yesterday, but not too bad. Decided to scale this one too - could've done the 50 double unders, but the 50 back extensions would have been rough. So scaled to 35-35.

9:19 (2:30 - 3:17 - 3:32)

Low back is tighter than the stomach was yesterday. Whew.

Did knock out 20 kipping pullups to chase this down. My kip is improving immensely. I think I finally get it.

01/21 WOD

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Starting to feel like a fully functioning human again finally after the DL WOD. Surprise, I may have overdone it.

Needed to scale the Clean and jerk to 50kg+bar clamps ~ 112#. Kept the same volume of GHD situps.

Pretty slow time, but I gave it my best. 18:20 (5:35 5:55 - 6:50). Stomach is tight...

01/19 WOD

Supposed to be a rest day today, and the body was hurtin' pretty good due to yesterday's DL WOD. Thought it might be a good idea to do a very easy spin on the bike on the trainer. 30 minutes easy pace to get more blood circulating. Not sure if it helped or not. But I need to start getting back on the bike since I've got a race on April 3 and I committed to doing a 24-36 hour adventure race in June. Oh dear...

01/18 WOD

Deadlift 3-3-3-3-3 reps

Well, have never done this before. So wasn't sure where to start. I know my max deadlift is 374, but it seems like it has been awhile since I did heavy deadlifting. I entered that number into the fancy schmancy online max rep calculators, and came up with like 354x3. WTF?!!! Well, at least that gave me something to shoot for.

I did the CFWUx2, and then did 132x8 and 222x4 for my warmup. Should've probably done one more set at say 288x4 to get ready. But instead I went for it.

332.5 - struggled mightily, too big a jump up, almost dropped it on rep 2
332.5 - regrouped, got it this time, but struggled rep 3
332.5 - figured this might be my max, but felt decent this round
335 - what the hell, went up 2.5 lbs. and got it.
337.5 - and for good measure, went up 2.5 lbs. more and stuck the landing Jim. Not easily though.

354? I don't think so. But I'm pretty darn happy with what I did. My very first CF Total my max DL was 295, so to pull this was nice. I might have been able to load it to 340, but this will give me a good starting point, should I decide to go CFSB, which I have been considering (might do CFE though now that I've committed to some nutcase 24-36 hour adventure race). Body weight around 157.

01/17 WOD

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Have been working on other projects which is hurting my training consistency. Wanted to do this one but missed it yesterday. But decided to do this instead of FGB.

52 squats
8 pullups
45 squats
15 pushups
45 squats
15 pullups
40 squats
20 pushups
40 squats
20 pullups
30 squats
30 pushups

I stopped there at 12 mins. I probably would've gotten 20 more squats since my legs were fried and who knows, maybe 20 more pullups if that. Would have definitely ended there. Excited though that my kip seems to be coming around. Finally after 10 months of doing this...

252 squats, 43 pullups, 65 pushups

01/14 WOD

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time MINUS the six minutes of static handstands.

Um, no freakin' way I could do this as RX'd. So I scaled to:

Three rounds for time of:
20 wall walks per arm, piked to a 20" box
Hold handstand against wall for one minute
10 Handstand push-ups (using my squat bar assist)

Not easy. Shoulders fried. 12:12 was the time, minus 3 minutes for the static handstands so 9:12

01/13 WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Best Lynne (6/7/09):

Bench 13-12-8-9-7 = 49
PU's 15-12-10-9-9 = 55
(full strict pull-ups, good ROM)

Today's Lynne:

Bench 12-10-8-6-7 = 43
PU's 16-12-10-11-12 = 61
(full strict pull-ups, good ROM)

Identical 104 scores. Bench press suffered mightily. Seems like when I do Lynne I can count on being sleep deprived. Strange. Oh well, good effort with the pull-ups to stay at 104.

01/10 WOD

Push Jerk 1-1-1-1-1-1-1 reps

Had a bunch o' people over on Saturday so missed Fran. Tweaked my knee running a bit so going to give it a little rest after this one (deep knee bends is where it hurts - will be fine, just a little swollen).

134 - 144 -149 - 154 - 159(PR) - 164(PR)

Little bit of press at 164 at the tail end of the jerk. But pretty close (close enough for me).

01/08 WOD

Power clean 1-1-1-1-1-1-1 reps

Alrighty looked forward to this WOD - feeling like a human being again after the last cycle hurt me good. The time off over the holidays definitely hurt me. Last time I did this WOD in May 2009 my numbers were:

133-138-148-158-163-168(fail)-173

Decided I was definitely going heavier tonight. Even with a little sciatic flare up. Was cruising along but then hit a wall:

156-178-188(F)-188(F)-183-188-190.5(F)-190.5(F)

Not sure if I jumped up too quickly but 178 felt pretty easy. Thought I was going to hit 200 tonight. Figured I could reach 190 when I hit 188. But couldn't do it. Tried even an 8th rep but that was a major failure, lucky I didn't tear something in my thumb. I probably could've tried receiving them a tiny bit lower - that would've helped I'm sure. More practice needed with that lift.

01/07 WOD

Rest day for me but Dr. Eliot Reid was in for session #2. We practiced the push press and the deadlift, two key fundamental lifts in CF. Then we hit the WOD:

10!
Push press #15
Deadlift #35

11:28

Had to take off weights since I only have one 15# bar, so that slowed things down a bit. She did some 35# push presses afterwards too for good measure. Next time we go heavier... :)

01/06 WOD

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Well, legs were still sore so decided to scale this WOD to:

Five rounds for time of:
35 wall-ball shots wih 15# ball to 10' target
15 pull-ups

It has been awhile since I did wall balls and it showed. I was all over the place, took a few shots to the clavicles, chest, etc. The 20# ball woulda killed me. The pull-ups were fine, and I actually had my kip figured out for 6 straight pull-ups. But then lost it so did my pseudo full body dry heave kip pull-ups.

21:57

Lying on the ground recovering and out of the blue my calve just locks up. Dang, that hurt!

01/05 WOD

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Legs still fried from all the squats yesterday. This wasn't going to be good. Decided to only do three rounds so as not to kill myself with the GHD's. Ran on treadmill. 400m splits (maxed out the treadmill on the first two): 1:34, 1:38, 2:07 (yikes)

18:08

01/04 WOD

Three rounds for time of:
12 Muscle-ups
75 Squats

Well, back at it after a little hiatus during the holidays. I was active, but nothing intense. So this was going to hurt (as nearly all CF workouts do). Anyhow, not sure if I have ever done that many muscle-ups, but I made it through. Did kipping style for sure. And heaven forbid I used gloves. My CF brethren will mock me. But muscle-ups tear up my skin right near my wrists from the false grip so I don't really care.

Rd 1 - 6:20
Rd 2 - 6:55
Rd 3 - 6:42
Total - 19:57

01/03 Special Guests in the Gym!

Well starting off a new trainee, hopefully she'll drink the Kool-Aid fully. Doing a CF on-ramp program, initially we're going to do Sun-Tues-Thu. January is a wash with her doing some significant travel, but in February we will get to bidness. Get to test out my training skills some. I've learned a lot in the last 9 months of doing this. Started out with warm-up and form check on squats, pushups, and body rows. Then her first WOD was:

180m run
15-12-9
Squat, pushup, body row
180m run

9:54

And my almost 10 year old daughter started her 1x/week training program in the gym (to supplement the gymnastics, dance, kung fu, and running club at school). And she decided that one workout wasn't enough so we did two (actually she was bored since her BFF wasn't around hence the second workout):

#1
5 Rounds
2 pullups
4 pushups
6 squats

#2
3 rounds
180m run
20 squats

She is a stud. I misplaced her times but she did well. These WODs were separated by about an hour.