2 rest days, Saturday July 26, rest day

rest on Thursday Friday and Sunday. Was feeling run down, needed a bit extra rest.

Saturday

A. clean and jerk-- build to a max in 10mins.  Start timer when you get to 75-80% of 1RM.

255.  post surgery best. cleaned 265 easy but was light headed standing up. Haven't stood up with enough heavy cleans yet.

rest as needed

B. Row 500m

rest 90sec remaining in the rower 

Row 500m

*score is first 500m row, plus second 500m row. set rower to have the rest so it is exact.

1:28.3, 1:27.7.  2:56 total. good god the pain.  6 minutes on back with numerous fails at getting up.

rest 15 mins. Not close to enough time.  Needed 30 mins to recover. I was barely moving at start. 

3 rounds at 90%
Row 500

50 DU's

Run 400m

time cap is 20 minutes

16:35. 

training July 21 to July 23

500m row PR  1:19.9, from last week.

SDV 1723 from pat skinner on Vimeo.


Monday July 21,2014

A. Back Squat @30X1; 3, 2, 1,   3, 2, 1; rest 3-4 mins.  Second wave higher than first. Not a 1RM build, but if the pot is hot…  Next Monday the rep scheme will be more conducive to 1RM attempt.

A. 305,320,335   315,335,355.  Right hip real tight. Still tied a PR.

B. BB reverse lunge 4-5/leg; rest 2-3mins x 3 

155,185,205. 

C.
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135#  ----use 80-85% of your 1RM clean.  This should be heavy!
rope climb

17:48

Tuesday July 22,2014

10 rounds for time :
Row 500m
15 burpees

29:18.   14:23 at halfway. 

Wednesday

4 sets:
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set. 

185,195,195, 195.  I found these hard.

B. Split jerk-  build to a max quickly.

275 tie PR. failed 285.

C. emom – 5 push jerks tough TnG stay same weight – 5mins 

155,155,155,165,165x2

+

For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m

12:53 in the rain. 

Recent training

I have jumped back in and done our gym's training at CrossFit Binghamton. For me it was important to be working out with others. Working out with others pushes me more, and overall is a more enjoyable part of training for me. And training should be fun. I won't be making appearances in top level competitions so enjoyment in training  is the top priority.

We followed the Invictus Competition Blog for 5 weeks at the gym at about 80% of the volume. This still proved to be way too much for me/us to handle. Little nagging injuries were building up and lifts at the prescribed percentages were not being made. I have no doubt it is a great program for those that can handle it, but that is definitely too much for the 9-5 regular job CrossFitter.



Last few workouts

7/16
AM
A. CGBP- build to a max- 245.  on shitty bench at lake. Bit more in there on a proper bench.
B1. CGBP x 5 x 3.  205x5 x 3
B2. penally row x 5 x 3.  165,175,185.   All sets should have been 185 or better. Next time.
C. 500m row for time:  1:19.9.  (PR)

PM
Added a PM session as I'm at the lake and have the time
10 burpees in 30s
3:30 hill run @ 80% up Ernsberger road.
10 burpees in 30s
rest/walk/jog down 4:30 x 3.

7/17
recovery/aerobic work
Row 2k @ 80%
rest 2 mins x 3
7:57,7:58,7:58

7/18
A. heaving snatch balance double -  155.   165x1.
B. hang snatch max.   185.  just missed 195 x 2.
C. OHS @ 31x1 x 3 x 3.  135,135,145x1.  lazy and loose on last set.
D. 12,9,6 for time
185# squat clean
strict chins
6:57.

7/19

For time

Row 1k 80% effort

rest 1min

90% effort

Run 400m
30 wall balls to 11 ft/ 10 ft.  --- Eyeball the 11ft.
30 DB walk lunges 55/30#/hand
30 box jumps step down 24/18″
30 T2B
60 DU

rest 3mins

Row 1k same time as above

first row in 3:43, second row in 3:40.  Total time including rest 19:42. WB and DU unbroken. WL in 10's. T2b 20/10. BJ steady.