4/12/2010

Power Clean
45x5x3
95x3x2
135x2
185x1
215x1x5

Soft back, and an early arm pull causing an early jump. My whole set up is too far forward and my knees are coming in during the first pull. But my rack position is good, which is new, and I wasn't catching in an obscenely wide stance (though still a bit wider than I'd like.) The linked video is the last set.

Press
45x5x3
95x5
115x3
135x1
155x5x3

These were hard...there may be a reset coming in the near future.

Chins
14, 12, 11

Weak today.

No conditioning - I tried but I was just beat to hell.

4/6/2010

Squat

45x5x3

135x5

185x3

205x1

225x5x3

Low bar squatted for the first time in a long time, and it felt good for the first time ever. I'm letting go of my hamstrings at the bottom, but feeling optimistic about this. Will go +10lbs on Friday.

Deadlift

RDL 45x10x2

RDL 135x5

225x5

245x3

275x1

315x5

All double overhand until the last 2 reps at 315lbs. Very minimal back/rib pain.

Rows

135x31, 22, 21

Going to 155lbs next week.

3 x max double unders - 98, 80, 33

CLEARLY out of practice.

4/5/2010

Ace bandages are my friend. I wrapped up to hold my rib in and it seems to have worked.

Power snatch

45x5x3

95x2x2

115x1

125x1

135x1x5

Speed is decent, I need to delay the jump more and work on the landing.

Press

45x5x2

95x5

115x3

135x1

150x5x3

Pullups

17 (PR by 1,) 16, 14

Stoked on these.

3x25' prowler push at +135lbs

:20 rest between efforts

:6, :7, :9

4x50m prowler push at +90lbs

1:00 rest between efforts

:17, :34, 1:17, 1:52

I think a big part of what makes the prowler so miserable is the rapid rate of deterioration.

4/2/2010

Squat

PVC x 15 x 3

45x10x3

Heavy as hell, clearly...

6x200m run, resting 30 seconds between.

:40

:44

:45

:45

:48

:43

Polished that WOD off with a quart of whole milk, then a few hours later headed to Central Texan BBQ in Castroville for a meal of truly EPIC proportions. Ready for the weekend.

4/1/2010

Joanna, one of my private training clients, goes out for a Prowl. Joanna is 57 years old, 127lbs, recently squatted 85x5x3, deadlifted 105x5, pressed 55x5x3, benched 70x5x3, and power cleaned 50x3x5 (like it was a joke.) She trains with me twice a week and along with the heavy stuff she does band assisted chins and pullups, and hard conditioning workouts (mostly 10 minutes and down because she does a lot of longer, lower intensity stuff on her own.)

Skipped cleans today because of my rib. I'm going back to power cleans and power snatches, the split and squat bother my rib too much and I'm tired of not training.

Bench Press

45x10

135x5

155x3

185x5x3

Pullups

45lbs x 5, 5, 3

Push prowler +60lbs as far as possible in 10 minutes

50m turnaround

Wearing 20lb vest

~385m

Miserable. Fucking miserable. But I felt like a warrior. I polished this workout off with a quart of organic whole milk - the ultimate post workout "shake."

3/30/2010

Whole milk and sausage. Embassy Suites complimentary breakfast is pretty awesome.

Rib popped out again this morning...stupid as fuck. I reached my arms over my head to stretch, and ouch. Pretty crappy.

Squat

PVCx15x3

Deadlift

45x5x3

135x5x3

185x5

225x5

Barbell Row, 135lbs x 3 sets to failure

20, 16, 14

6x50m prowler push, +90lbs

:24, :30, :41, :29, :38, :33

The significant differences in time were down to a) resting too much on some efforts and not enough on others and b) having to deal with potholes, ruts, etc that stopped me on a few of the efforts. First time with the prowler, so some trial and error is to be expected. One of my landlords (both of whom are welders and own a machine shop together) suggested I get some 1/4" angle iron for the skids and offered to bolt it on, so I'm going to see if I can find any at OSH or a local iron shop.

3/29/2010

Newest toy: Prowler.

Clean

45x5x2

95x3x2

135x2

185x1

205x1

225x1x3

Went back to squat cleans - I don't have the time or energy to dedicate to learning the split clean right now, and I'm already pretty good at squat cleans. I could have done a couple more singles today, but I'm feeling a bit beat - hamstring and back were unhappy - so decided to back off a bit.

Press

45x5x2

95x5

115x3

125x2

145x5x3

Harder than it should have been today.

Chins

16, 14, 14

Didn't PR, but got more total work done on than last time (16, 12, 13.)

3/26/2010

@ Embassy Suites in Santa Clara

5 x max clean & press, 50lb dumbbells: 14, 11, 12, 12, 12

Hotel gym, the dumbbells were the only useful thing in there apart from the water cooler, and 50lbs was as heavy as they went. The limiting factor on this was mostly mental: On every set except maybe the last one I could have pressed one more rep. Going to failure on high power movements like this is a great psychological test.

3/25/2010

3xAustin Avenue sprint (200mish)

:31/:31/:30

I should really do more volume in my running and conditioning. I don't know if I'm lazy or apathetic or what. I know I care about it, but I don't like doing it. I like going heavy. I guess I'll keep the volume down while motivation is down, unless I start feeling like crap.

3/24/2010

Recovery day

Snatch

45x5x3

95x2x2

115x2

135x2x6

Actually got a pretty decent split with no press out on the last few sets.

Press

45x5x2

95x5

115x5x2

Squat

45x5x2

95x5

135x5

185x5x2

Workout Of The Day 3/23/2010

2x800m run

3:34 (over 800m)

3:51

I don't want to talk about it.

3/22/2010

Clean

45x5x3

95x3x2

135x3

155x2

185x1

215x3x6

My. Split. Sucks.

Press

45x5x2

95x5

115x3

125x1

140x5x5

Squat

45x5x3

95x5

135x5

185x3

215x5x3

Didn't go ass-to-grass but stayed well below parallel. No problems with rib/back, so I think this will be my default depth.

Pullups

14, 14, 13

5 rounds:

10 swings, 1.5 pood kettlebell

1 sandbag suicide, 50lb sandbag

1:00 rest

:45, :46, :45, :47, :45

3/19/2010

Clean

45x5x3

95x3x2

135x2x2

155x1x2

185x1

205x1

215x1x2

230x1x2

225x1

My split cleans are really more like spl cleans.

Press

45x5x2

95x3x2

135x1

165x1x5

Squat

45x5x2

95x5

135x5

185x1

205x5x3

Chins

16, 12, 13

3/18/2010

Burgers & Brew in Davis is kind of my happy place.

@ CrossFit Davis

4x400m, full recovery

1:28

1:23

1:29

1:30

Holy crap I actually got my heart rate up!

3/17/2010

Two CrossFit Monterey athletes get some heavy cleans.

Skill/recovery day

Split snatch

45x5x3

95x2x3

105x2x2

115x2

Press

45x5x2

65x5

95x5

115x5x2

Squat

45x5x3

95x5

135x5

155x5

185x5x2

All squats were ass-to-grass. The rib is okay if I really focus on keeping my back in extension.

3/16/2010

I went to Trader Joes today. This is all I bought.


35 lb strict pullup, 3 max sets - 6, 5, 5

I was supposed to do some conditioning today, but I get really apathetic when I'm injured. The back was hurting real bad this morning and afternoon, but it's starting to ease up a bit now. I'm supposed to snatch and do some light presses and back squats tomorrow...we'll see how much of that actually happens.

3/15/2010

Sometimes I don't pay any attention to this blog. Sometimes I do.

Anyway.

These days, I want to get stronger, more powerful, focus on my running speed particularly 1 mile and down, and work on my short time domain (8 minutes tops) conditioning.

As any of you who know me are aware, I have notorious training ADD, so we'll see how long this lasts. For the last few months I've been doing more straight up CrossFit, and eating a strict measured Zone Paleo plan laid out by Steve at Primitive Foods. I'm going to cut the carbs down but not worry too much about how much protein and fat I'm eating (that is, I won't worry about eating too much.) Still eating mostly Paleo during the week, on the weekends I'm a little lax.

I'm just coming off a rest week, and this is how my training schedule is supposed to look for now:

Monday: clean triples, press 5s, back squat 5s, running or conditioning

Tuesday: max sets of strict weighted pullups with 35lbs, running or conditioning

Wednesday: snatch doubles, press light 5s, back squat light 5s

Thursday: running or conditioning

Friday: clean singles, press singles, back squat 5s

Saturday: Rest

Sunday: Rest

Back squats are very light. I'm starting a linear progression at 225 and working my way up in 10lb increments each workout. This is because I have a rib that tends to pop out of place, and back squats exacerbate it. I've never taken time to work my way back up to heavy weights, because I am stupid. I am doing so now. The rib just popped out of place on Friday (3/12) and is still hurting.

Cleans are split cleans, snatches are split snatches, squats are high bar. Weights are in pounds (duh.)

Warmed up with 3 sets of 5 cleans/5 presses/5 back squats with the empty bar, just to see how all the exercises felt on my back (I should mention that the rib injury manifests itself as some nasty mid left back pain.) Everything felt okay.

Clean

95x3x2

135x3

155x2

185x1

210x3x6

Back started tightening up on sets 5-6 but nothing unmanageable.

Press

45x5

95x5

115x3

135x5x5

When I tried to warm up my squats with just an empty bar, my back hurt a lot just drawing breath at the top. Oh well. At least I got the cleans & presses in.

Here is a picture of some food which is now in my belly. The guys at 70's Big like to post pictures of things which they put in their bellies, and they seem to know a thing or two about getting strong, so I figured I'd follow suit.

Chicken apple snausages and sweet potaters.