Tuesday June 19th, 2012 Training- Mile repeats

3 x Run 1600m @ 95-97% effort, rest 20 min b.t efforts

(practice Muscle-ups/HSPU's b/t efforts - only a few reps)

first 1600m :  5:51

2nd 1600m :  6:20----was at ~2:58 at 800m but couldn't hang on

3rd 1600m :  6:29 ----was at ~2:58 at 800m but couldn't hang on.

all sets done on an official High school track. 

legs didn't respond well after first 800m on sets 2 and 3. I used to a do a lot track work while training for soccer and actually don't mind it too much.  I prefer the training to be 200s, 400s with a few 800s and only 1600m pieces occasionally. 

My ability on the track has actually gotten worse over the years after starting xfit style training. I've gotten much better at plenty of other things but for example my 3k time at last OPTathlon was 11:46. In college (2003) my 3200m time was ~ 11:55. If I could put that old (read 22 year old) engine in my body now with added strength and skill in Crossfit I think I might perform much better. 

Couple training days and PR's.

Monday June 18th, 2012

Tester:

15 minute AMRAP

15 KBS - 70 lbs

15 burpees

results: 7 rounds + 15 KBS + 11 burpees. All KBS unbroken. Burpees paced slow. ~10s rest after burpees before picking up KB. 


rd 1 : 1:11
rd 2: 1:42
rd 3: 1:39
rd 4: 1:57
rd 5: 2:04
rd 6: 2:23
rd 7: 2:27   completed this round at 13:23.
remaining 26 reps in the last 1:37. 

Sunday June 17th, 2012

7.5 hours sleep. Small meal 1.5 hours before.  Bad idea. 

Sled Sprint 100m ALL OUT with 50% BWT on Sled x 5 sets, 4-5 min b.t sets

19.7, 22s,22s,24s.  Cut fifth set as I had an emergency bathroom break. 

+

Prowler Sprint 200m ALL OUT with 50% BWT on Sled x 3 sets, 6-9 min b.t sets

paced out the 200m as I forgot the measuring tool. This was miserable. 

1:32, 1:50, 1:56. Prowler didn't stop on first set but had some brief pauses on second and third. Physically this was tough and I know I pushed hard but I need that competitive push whether it's a workout partner or a goal time to really dip into that painful area and push and thrive.  

This was in the top 5 of toughest workouts I've done in last year.  

Saturday June 16th, 2012

7.5 hours sleep night before. Up for 1.5 hours in middle of night for no reason. Meal 45mins before lifting. 

A. Front Squat @ 20X1, build to 1RM, 10 min rest once 1RM is achieved

B. Front Squats @ 20X1, AMRAP @ 85% RM from part A x 1 set

C1. Wtd Supinated Chin-up @ 30X0, build to 1RM

C2. Wtd Bar Dip @ 30X0, build to 1RM

A. Front Squat  -   315 lbs . 15lb PR from December.  See below.   Didn't look good as my back rounded horribly. 

B. 3 reps @ 85%.   267 lbs.   I always score low on these, and I think thats why I struggle with typical xfit wods occasionally. Didn't start a fourth rep as I paused at top. 

C. 110 lbs.

D. 115 lbs. 

Thursday June 14th, 2012

last meal before wod 12pm.  wod at 2:30 pm.  9.5 hours of glorious sleep last night.

"nate"
20 minute AMRAP
2 muscle-ups
4 handstand push-ups
8 kettlebell swings with 70 lbs

12 rounds plus 4 reps.

handstand push-ups were the limiter by far. hspu are easily my worst movement. I didn't gas in the workout at all but that is simply because I was getting unwanted rest on the hspu.

Start of a new journey

I am excited to start training with an individual program from Mike Fitzgerald. I decided to cut the Hatch Squat Cycle short by 2 weeks because of my realization that while my squat and leg endurance was getting better I was neglecting other important aspects of fitness. I will use the blog to document my training and measure progress.

I am going to note some food and sleep things with each training day to better assess how I perform in certain energy systems on low sleep etc.,


Testing Day 1 :

Wednesday June 13th.   5:00 pm.  Last meal at 12:30 pm. coming off a night shift. 4.5 hours sleep. first set pleased with effort, second set was a disaster. My forearms were throbbing going in so I only started with 5 power cleans before having to set it down. 

15,12,9 rep rds for time ALL OUT:

Power Clean - 115lb

Burpees

*Goal is under 2:30 min       2:41

+

Rest 5 min

+

15,12,9 rep rds for time ALL OUT:

Power Clean - 115lb

Burpees

*Goal is under 2:30 min       5:39.  oof.  I did not recover well at all, and this felt like a terrible slog. Grip was main issue. Probably would've need close to 15 mins for full recovery. 

Video of the first set is below.   I am second to start the workout as my training partner Ryan Andrew started with a 30s head start.

back squat PR

Below is a PR back squat at 352 lbs.  Bodyweight is currently 195. This was the last heavy day on the Hatch squat cycle. Finished with a +110 lbs weighted chin up

10 minute partner Airdyne

Training still going well. Bodyweight is up to 199 which is heaviest ever. Squatting and especially cleans are feeling very strong. Did a 10 minute partner workout with Ryan the other day.  Max calories on the air dyne in 10 minutes. 401 calories.

Training updates

Still on the Hatch Squat cycle and it is going well. My leg endurance and strength is way up and I feel so much stronger do any type of squatting movement (i.e. front squats, cleans) etc. I am flying out of the bottom of cleans and when it gets real heavy am able to stay at ass to ankles depth stabilize and then drive up since my leg strength is greater now. Squatting twice a week has been great for me as I never did a consistent squatting program and it has taught me a ton of stuff.  Stuff I can apply to my training and to my client's training as well.

Along with the squatting I have been working oly technique and mixing in a few conditioning sessions.  I have hit a few PR's along the way with a 185# power snatch, a 335# squat and hang power clean for 2 reps at 245.


A few videos below.
335 squat which is a PR.

For time:
250m row
15 KBS with 70#
25 burpees
15 KBS
250m row

3:52