Toes-to-Bar + Burpees + 24" Box Jumps + Double Unders; 1.5pd KBS + Wallball + Ring Push-ups + SDLHPs

Monday 2-28 OPT Day 126:

TRAINING:

4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne Z1 easy pace
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively
(goal is all sets same time and effort)

Training Outcome:
Round times for WOD #1: 2:25-2:35-2:30-2:43
Run as Rx'd in the Weight room.
Round times for WOD #2: 1:40-1:34-1:36-1:40*

Notes:Double unders killed me this am. I think I got 20-23 UB once. The rest of the time is was 10-15...and 2-3 at times. Not sure what my deal is. I have definitely regressed. Ever since the Flight simulator, I have sucked it up.

The 10min run between WODs was probably at more of a Z0.5 more than a Z1 pace. Hard to get any momentum in the weightroom running figure 8's.

On the last round of the second WOD I put my feet up on the Pylons for the Ring PUs. The pylon kept trying to roll on me during the PUs. I had really stay tight to prevent it from rolling.

Testing: Deadlift + Muscle-ups; Squat Cleans + HSPUs; SDLHPs + CTB Chin-ups + Burpees

Saturday 2-26 OPT Day 125:

TESTING:
Phase 1:
As many rounds and reps as possible in 4 Minutes of:
325lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps)

Rest exactly 8 minutes, and then:

Phase 2:
As many rounds and reps as possible in 6 minutes of:
185lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps)

Rest exactly 6 minutes, and then:

Phase 3:
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters (50 SDLHP w/ 45#BB)
10 Chest-to-Bar Pull-Ups (Supine)
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)

The athletes' scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Training Outcome:

Phase 1: 3 rounds + 4DL + 2MU (failed x 2 on last round)
Phase 2: 3 rounds + 2 SC
Phase 3: 3 rounds + 3 SDLHPs

Total Reps: 30 + 56 + 213 = 299 + 1pt for 100 SDLHP reps = 300

Notes/Thoughts:
Phase 1: The first phase ended up about like I thought it would. I was hoping for 4 complete rounds but I figured the MUs would be a limiting factor. I missed on the last two MUs of the 4th round. I also didn't feel very good on the DLs. I think I should have warmed up better. Just sort of jumped into it.

Phase 2: Again, was hoping to get 4 rounds in, but that wasn't happening. The Squat Cleans were no joke. I had a miss on the last rep of the 2nd round. A couple of times I caught the the bar funny and it was like I was stuck mid squat for about 3seconds trying to get it up. It sucked. HSPUs were done UB first round, 6-6 second round, and 8-2-2 the last round.

Phase 3: This just sucked. Not much to say about it. The SDLHPs were a nice touch going into the CTB Chin-ups (UB-UB-5-3-2)...and burpees felt like the break...I did put the bar down too many times on the SDLHPs. First round was UB, second was 35-15, third was 25-10-15.

Cash-Out:
Did some sets of 5 on bench with Ben and some push-ups.

Power Cleans; IWT: Push Press and Double Unders; KTEs and Body Squats

Friday 2-25 OPT day 124:

TRAINING:

A. Power Clean - 1,1,1; rest 5 min
+
B. Interval Weight Training
3 sets:
12 push jerk - 135#/95#
Air Dyne 90 sec @ 90% (Subbed DUs)

(rest 5 min including last 2 min of last set)

Body Circuit:
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Training Outcome:
A. 135x3-185x3-205x2-225x2-240-255(f)-245-255(f)-255(HPC)-265(HPC)-275(HPC)-285(f-bar flew out of my hand)
B. As Rx'd: (DUs: 85-66-51)

Body Circuit: as Rx'd

Notes: Today felt like a BUST. A major FAIL. I was about 35# under my PR on PC's (275#) and about 35# under my most recent HPC (310#). Freakin pathetic...I had a hard time shooting my elbows through. I guess I need to spend some more time working on this. It has been a while since we have any sort of load on the BB for PC.

Front Squat, Hang Squat Snatch, CTB Chin-ups, Max HSPUs

Thursday 2-24 OPT Day 123:
TRAINING:
A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort

Training Outcome/Notes:
A. 135-185-215-245-265-280(2)-270(3rd rep was a bit shallow)-270(2)
B. 95-115-135-150-150-160 (Did some squat snatch singles on the minute afterwards: 175-175-180-180-185)
C1. 20, 10-10, 10-10
C2. 23-19-16 (last time we did these I did 25-21-15 for the first three sets.)
 
Front Squat was a joke today. Couldn't get my mind into it and had a hard time keeping my elbows up. Just couldn't get motivated. Wasn't my day today.
 
The Hang Squat Snatch wasn't too bad once I got warm. Driving under the bar and focusing on the catch is something I have needed to work on. The single at 185 felt pretty easy. Wish I would have had time to keep going.
 
CTB Chins and HSPUs were ok. I thought I would be able to do more HSPUs than I did today. Ben pointed out that we were to work on speed and not fatigue on the Chins. I changed to 10-10 after the first round.

Ring Dips + Deadlift + Hang Power Cleans and Rope Climbs + Wallball

Tuesday 2-22 OPT Day 122:

TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#

rest 10 min

as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft

Training Outcome/Notes:
Ring Dip, DL and HPC WOD: 18 rounds

Felt like I started out around 85-90%, but I felt myself mentally and physially slow down around the 10th round or so. I even remember saying to Ben that this was getting old. The movements were short and it got pretty monotonous pretty quick. Feel like I should have pushed harder in the middle-to-end.

Rope Climbs and Wall Balls: 5 + 1 climb + 3 Wall Ball shots.

This was pretty "bleh" as well...Rope climbs are not my cup of tea. I didn't really hustle through this one either. Just sort of survived it.

Cash Out:
3x10 Weighted Ring Dips - 25#
3x5 Weighted Chin-ups - 25#

Close Grip Bench Press, Clean Grip Deadlift, Ring HSPUs, GH Raises, Double Under Practice

Monday 2-21 OPT Day 121:

AM TRAINING:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min

Training Outcome/Notes:
A. 185# x 10x2
B. 405-405-405
C1. 5-7-7-7**
C2. as Rx'd

**Make sure to wear wrestling shoes...they are much more accommodating for Ring HSPUs than the VFFs.

PM Training/Skill Work:
30sec AMRAP Double Unders
30sec Recovery x 10

Training Outcome/Notes:
Double Unders/Round: 27-24-27-27-26-26-25-30-28-23 (263 Total)

I really had a hard time getting into a rhythm today. I wanted to do the Flight Simulator, but got to the round of 15 and was having a hard time so I bailed and went to the second part of Friday's WOD. Not sure what the deal was. It was like I couldn't coordinate my jumps and spinning the rope today.

Deadlift and Overhead Squat Retest, HSPUs on Parallettes

Saturday 2-19 Retesting/Training:
A. Deadlift and OHS Metcon Retest 
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

B. 1 advanced HSPU (Parallette HSPUs to 2-25# bumpers) every 30 sec for 12 min

Training Outcome/Notes:
A. Previous time on 3/5/2010: 4:45
Today's time: 4:36

B. as Rx'd

Cash-Out:
Messed around with some deep HBBS. Did 135-225-275 x 3 reps each. Nothing too serious. Just wanted to grease the groove. Worked on driving knees out and staying tight through the core.

Notes:
Not much of a PR on the retest, but still a PR. I made a note that last time I did this I dumped the weight on the 21 rep round of OHS due to a loss of balance and that everything else was UB. Today I did the rounds of 21 (although they weren't as fluid as I had hoped) and 9 UB, but the round of 15 was a mentally weak point for me. On the 15 rep round of DL I did them UB sans a pause after rep 12 long enough to flip my grip. I did the round of 21 with a clean grip, no hook, and thought I could finish the WOD this way but my right hand was slipping so I flipped over quickly between rep 12-13.

The 15 rep round of OHS was rough. I did 5 and had to rack it. I was fighting fatigue pretty bad. Took about 10-15 breaths and then finished the last 10 UB. I was really surprised when I saw that I still finished faster than last time. With the break I took I was expecting to be slower.

I drug my feet this am getting around and ended up working out at about 16.5-17hrs into a fast. I have done this before and I try to make a point not to do it again because I always seem to run out of steam...which again proved to be true today. I was really thinking I could be around 4min but I thought wrong. Had this been done at 6-6:30am like normal, maybe. But not today. Yesterday's 120 85# KB Swings and 120 SDLHPs might have played a role in this WOD as well. I could feel my hips and low back fatiguing towards the end of the 21 rep round of DLs and really bad on the 15 rep round.

Chin-ups, Rows, Kettle Bell Swing Ladder, Muscle-up/Ring Dip Ladder, 100 GHD Sit-ups for Time

Friday 2-18 OPT Day 120:
Training:

3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10

Training Outcome/Notes:
Missed yesterday's WOD so I skipped to today's and added some things.

Ended up doing the above WOD but ommitted the DUs due to some weird foot pain in the ball of my left foot. Decided to give it a rest and did the following instead.

A. 3 sets:
20 unbroken chin ups
Row 400 m @ 95% (40 SDLHPs with 45# BB)
rest 5 min actively

I interpreted this to mean three rounds with 5min active rest between...assuming that if it were supposed to be continuous it would have said 3 RFT instead.

It was completed as Rx'd with each round being around 1:20.

Then...

B. 85# KB Swing Breathing Ladder
(1-15; 1 swing, 1 breath, 2 swings, 2 breaths...etc...you HAVE TO attempt the next set when breaths are done - if you complete it, post the time; it is for control, not speed)

Made it through the 10th round as Rx'd. Then I went off the Rx-tion and rested way more than the Rx'd breaths. The 85# was a little more than my lungs and posterior chain could handle. I finished the rounds of 11-15 reps, just gave myself more recovery than I initially intended once I got past the 10th round.

C. Muscle-up/Dip Ladder For time:
1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips...down to 1 muscle up, 1 ring dip

Didn't really go for time on this one. Just wanted to get some Ring Dips in and thought this would be a good way to do it. I estimate it was completed in approximately 7-9min. I forgot to time it, but I did look at the clock before I started and realized I needed to get moving. It was 2:51-52pm and I had to get to the Primary to pick up Cael. I was done by 3pm.

D. 100 GHD Sit-ups for time: (Both hands touch overhead)
As Rx'd: 5:00 min flat.

OHS 15RM, Squat Snatch, Pistol, and CTB Pyramid

Wednesday 2-16 OPT Day 119:
BW: 189.4


TESTING:
Overhead Squat - build to a 15RM;
drop weight after 15 reps
rest 1 min after last set - strip weight to get 95#/65# on bar

then...

for time:
20 squat snatch - 95#
30 pistols
40 CTB chin ups
30 pistols
20 squat snatch - 95#

Training Outcome/Notes:
FAIL...I did not get a 15RM for the OHS. I made the mistake of putting all my eggs in one basket. I did some warm-up sets of about 3-6 reps of (45-95-125-155-185-205) Then I put on 225 and went for it. I got 12 reps. I was standing with it over head and was considering attempting the 13th, but I was starting to get the shakes. My shoulders were fatigued from supporting the weight and I didn't think I would be able to maintain the stability to get the 13th rep so I dumped it. I didn't want to risk tearing my shoulders up. Didn't have time to strip weight and retry so I am stuck with the failed attempt.

Metcon/Pyramid:

As Rx'd: 11:55

This one kicked my butt. My lungs have improved from Monday, but it is still hard to catch my air. I think the biggest difference maker was my low back today. It was seized up pretty good. I got bogged down in the CTB PUs and the last set of Snatch was severely broken. Like I said, by this time my low back felt like one giant muscle spasm. It finally released once I laid on the floor and writhed in pain a bit...

Muscle-ups, Ring HSPUs, L Pull-ups, GH Raises, and Walking Lunges

Tuesday 2-15 OPT Day 118:

Training:
A. 3 muscle ups-breathe 10 times slowly x 8
+
B. 1 advanced HSPU (advanced for you) every 30 sec for 12 min
+
C. In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
+
D. 200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6 months!"

Training Outcome/Notes:
A. MUs: I tried to stay as close to the 10 breaths as possible. May have been more like 12-15 breaths than 10. Didn't have any misses. I was going to do 10 rounds instead of 8, but I missed on the 3rd rep of the 9th round so I stopped.
B. Ring HSPUs: Decided to go with RHSPUs instead of parallettes. It was a good workout. Might have been able to work on more depth on the parallettes, but I wanted to practice the RHSPUs and thought this was a good opportunity. Ended up doing 25 total.
C. L-Pull-ups and GH Raises: As Rx'd. 8 rounds. Thought about moving the GHD over to the PU rack, but ended up leaving it where it was. This provided about the right time for Ben and I to alternate through this.
D. Walking Lunges: As Rx'd. These weren't as bad as I thought they would be. I didn't push it too hard through them due to looking ahead to tomorrow's leg-heavy day. I may be singing a different tune tomorrow AM though.

Unbroken 2.0

Monday 2-14 OPT Day 117:

TRAINING:
part 1:
"Unbroken 2.0"
7 rounds for time:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2/1.5 pd

Training Outcome/Notes:
As Rx'd...almost. Had a brain fart on the first round of CTB Chins. I dropped after 5, realized what I did and jumped back up for the 6th one.

TT: 13:20

Lungs were burning, hacking from the beginning. Glad to have made it through though. Might try this again when my lungs are better.

Deadlift 1-10-1-20-1-30

Saturday 2-12:
Training:

Deadlift 1-10-1-20-1-30

WU: 135x2, 225x2, 275x2, 335x2, 375x2, 405x1, 440x1

Training Outcome/Notes:
Work Sets:
455x1, 365x10, 465x1, 295x20, 480x1 (5#PR), 235x30
(Total 2295# @ BW of 191#)

Pretty pleased with today. This is the first real, apples-to-apples, comparative test of strength since I have dropped under a BW of 195#. Last time I did this WOD was on 12/24/2009. My weights were as follows:

Loads on 12/24/09:
415x1, 335x10, 425x1, 285x20, 445(f), 425x1, 225x30
(Total: 2110# @ BW of 206#)

My toal load increased by 185# and I PR'd for a 1 rep. I can't complain about that...especially since I have dropped 15# or so in BW.

Last time I did all the multiple rep sets with a touch and go. Today I did the set of 10 and 20 with a pause and regrip in order to achieve a true strength stimulus. I will admit, on the set of 30 I reverted to a touch and go. I wanted to get it over with. The set of 235 was completed UB. The worst set was the set of 10. My LB was toast afterwards. I definitely think the resetting between reps made a huge difference compared to a touch and go. There is no recoil effect to help generate momentum off the floor. It is pure strength.

Power Clean, Split Jerk, HPC and Prowler Push with 45# Plate

Friday 2-11 OPT Day 116:

Training:
A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 25 sec @ 97% (Sub prowler pushes)
rest 4 min walking actively - if this is too much time you're not working hard enough

Training Outcome/Notes:
A. 215#-225#-235#

Used 185# for first three rounds of the IWT and 195#, 200# for the last two rounds respectively.

My lungs are better, but still breathing harder and hacking more than I should be. Still, so thankful to be able to work out. Would have liked to had gone a little heavier on the PC and J but the 3rd rep of 235# wasn't as clean as I like. I had an ever-so-slight press to lock out. I didn't completely drive under the bar and receive it with locked arms like normal.

Back Squat, Front Squat, Overhead Squat

Thursday 2-10:

TRAINING:

A. Back Squat - 3 x 3 @ 80%; rest 90 sec (more like 2-3min)
B. Front Squat - 3 x 3 @ 80%; rest 90 sec (more like 2-3min)
C. Overhead Squat - 3 x 3 @ 80%; rest 90 sec (more like 2-3min)

Training Outcome/Notes:
A. 300-305-305
B. 265-270-270 (2+1)
C. 225-235-245

Pleased with today's work. I chose to do this WOD rather than a metcon in order to save my lungs. Not sure if they could handle it yet or not. I took about twice the Rx'd rest this time around though. I had a pretty laid back approach to it. The last two reps of the 245 on OHS were not below parallel, but right at it. I could tell I was starting to fatigue.

Cash-out:
3 rounds of:
KTEs, 15 reps
Split Lunges, 15 reps
100# KBS, 10 reps

Deloading

Wednesday 2-9:

"Deloading"
4 rounds of:
GHD Sit-ups, 15 reps
Back Extenstions, 15 reps
HSPUs on Parallettes to Blue Bag, 7 reps
Body Squats, 15 reps
Strict (No kipping) Supine Chin-ups, 15 reps
Ring Dips, 15 reps
BW Deadlift (195#), 15 reps

Still battling what's left of the Pneumonia. I didn't want to push my luck, but needed...I mean needed...to get out of the house and move around. I was about to go crazy. I decided to do a nice and easy "Deloading WOD" just to grease the groove and loosen up. My lung capacity is slim-to-none-right now. I made myself moved at a snail's pace, and I still got out of breath. I would sit for a minute or two between each exercise just to prevent myself from getting too worked up. I did hack up a lot of lung butter...that has to be a plus.

Will probably take tomorrow off and hope to be somewhere near the realm of normalcy by Friday...fingers crossed...

Close Grip Bench-1RM and Flight Simulator

Saturday 2-5 OPT Day 115:

TESTING:

16" Close Grip Bench Press - find your 1RM
(compare this to the latest power clean 1RM) (sub weighted ring dips due to no spot)
+
"Flight Simulator"
(UB Double Under Ladder: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)
Must stop between sets of DUs and may not do single skips between.

Training Outcome/Notes:
CG Bench: 275-285(f)-280(f) 275 is 5# under best PC and 5# over most recent PC. 30# under most recent HPC. Did do 245x3, 225 x 5 x 2 sets while Ben was still going.

CG Bench wasn't too hot. Didn't really wrap my brain around it or dial in.  I was enjoying the fellowship and conversation with Ben. Should have focused more. May not have made a difference though.

Flight Simulator
TT: 27:35

I definitely took my time on this one once I hit the rounds of 25+. I was willing to let my time suffer in hopes of being able to do this as Rx'd with all rounds UB. Here's how it all panned out.

Went UB up to and including the set of 50. On the way back down I missed on the set of 45 at rep 16 and 41. I missed on the set of 40 at rep 24 and 37. On the set of 35 I broke at 33 (frustrating...rope flew out of my hand). After that they were all UB. I did have to do some "redo's" though. On the set of 20 I missed at rep 12 and then did 20 UB. On the set of 15 I broke at 12, attempted again and broke at 11, then got all 15 UB. 10 and 5 were done UB with only a slight pause between them.

Other musings:
Ben and I did some weighted Chin-ups and Dips between the CGB and DUs.
3 Rounds of 25# Weighted Chin-ups and Ring Dips; AMRAP.
1. 11-7 (Pronated)
2. 10-7 (Supine)
3.10-7 (Mixed)

Linda

Wednesday 2-2:


Retest of Linda from 2/18/10 @ 203#:
Today's BW: 193.4#

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (290#)
Bench press: body weight (195#)
Clean (Power): 3/4 body weight (145#)

Set up three bars and storm through for time.

Training Outcome/Notes:

TT as Rx'd: 15:31 (PR from 2/18/10 of 18:01 @ BW of 203#)

Work Comparison from 2/18/10 and today 2/2/11:
2/2/11: 157486.44 Joules

2/18/10: 166367.87 Joules
Net Change: -8881.43 Joules

Power Comparison from 2/18/10 and today 2/2/11:
2/2/11: 169.16 Watts

2/18/10: 153.9 Watts
Net Change: 15.26 Watts

Ben and I had been talking and I was curious to see if my strength had decreased since the drop in weight. I can't say for sure about the strength, but my Power-to-weight ratio did go up. I almost did the same weight as last time to compare apples to apples, but I opted to go with the correct percentages instead.

It had been almost a year since I had done this WOD. The lower weights resulted in less work done but my power output increased by a little over 15 Watts. Due to uncontrollable circumstances I was 16hrs into my fast when I did this. Normally I would have been eating at the time I was working out. I did take a shot of whey and BCAAs right before to stave off the hunger pangs. Once I started I didn't notice the hunger.

I had a hard time with my grip on the DL. I did the first two rounds UB and rounds 8-5, I had to break before the last rep. The bar was slipping out of my hand. PUs from yesterday might have played a factor. The bench was UB for the first two rounds also, but I had to break the bench after about 4 reps until I hit round 4. Wish I would have been able to do the BP UB. I can't remember if  I did them all UB last time or not. I didn't mention it in the last post. PCs were the easiest movement of the triplet. I did the first round UB and split the rest in half with a quick regrip until set 5. From then on I did them all UB.

Cash Out: Shoveled the Driveway from the road to the truck...took about 2hrs. My posterior chain is lit up after the DLs, PCs, and all the shoveling...but at least we could get out if there was an emergency now.

5 rounds of 30 UB Wall Balls and 25 UB Chin-ups

Tuesday 2-1 OPT Day 114:
5 sets:
30 unbroken wall balls
rest 20 sec
25 unbroken chin ups
rest 3 min

Training Outcome/Notes:
Rd 1: UB/UB
Rd 2: UB/UB*
Rd 3: UB/20-5
Rd 4: UB/13-6-6*
Rd 5: UB/13-5*-4*-4* (26)
Alternated between Chin-ups and Pull-ups* each round. Did 26 (13PUs and 13CUs) on the last round to make the number of reps equal. Grip was smoked by the end of this one. Didn't do much of a warm-up or cool down due to the blizzard blowing through.