Tuesday, February 16

Tabata This

tabata: row, squat, pull-up, push-up, sit-up, with 1 min rest on exercise changeover

rxed 336

This was a 'just get through it' wod for me. I somehow pulled or strained a muscle in my back over the weekend. I don't know how I got injured it because I didn't feel it until Monday morning. I didn't really push myself but it still wasn't easy.

Sunday, February 14

Midwest Sectional workout 1:

20 Thrusters, 20 Sumo deadlift high pulls, 20 Push jerks, 20 Overhead squats, 20 Front squats, with 4 burpees at the beginning of each minute

not rxed 6:00

My wife did this with just 35lbs, so I tried it with the same weight. The guys weight was 95 and one guy did it in less than 4 min. I'm amazed at how fast some people can do these exercises.

Saturday, February 13

Strength- Deadlift 5 on the minute for 10 minutes

8 rounds and 2 deadlifts at 275lbs

I flew through the first 3 rounds, but my grip started to give out from there. I just couldn't recover fast enough to make it through the 9th minute.

Stength 2- Back Squat 2-2-2-2-2-2-2-2-2-2 with one minute rest between sets

185lbs

Way too easy. I haven't been doing enough squats lately and in the warmup 185 felt heavy so I stuck with it. My original plan was to do 215, I should have stuck with the plan.

WOD

Jackie

8:41

This sucked. 36 seconds slower than my PR! Row was 3:53.7 (~8sec faster than pr), thrusters 6:50 (~30sec slower), pull-ups 8:41 (~6sec slower). I sucked it up on the thrusters, 80% mental.

2-10-10 WOD

2rnd rt arm barbell push-press 12rep, left arm deadlift 12rep, run 800m, lt arm barbell push-press 12rep, rt arm deadlift 12rep, run 800m

not rxed, 29:44

This was a main site wod. I'm not sure if there were prescribed weights. I chose 45 for the push-press. I chose a light weight because I didn't want to injure my arm, but threat of injury didn't turn out to be a problem. The weight was just hard for my left arm. I had to catch the bar on the decent with my right arm on the decent. I chose 145 lbs for the deadlift but had to drop it too 135 for the second set because I did feel my arm on that one. Single arm deadlifts are tough on the grip. The bar slipped out of my hand twice on the last round (I was sweating a lot). I ran earlier with my sprinters so I substituted row, which I think made it harder. I didn't think that this workout would be easy, but the single arm exercises were still tougher than I thought.

Tuesday, February 2

Workout 1

Deadlift 5-5-5-5-5

185, 205, 225, 245, 265

Workout 2

Shoulder Press 5-5-5-5-5

85, 95, 100, 105, 110(only 3 reps)

Workout 3

4 Rounds of 15 box jumps 24", 500m row, 2 minute rest

2:37.7, 2:33.2, 2:31.5, 2:24.3

Each round was faster because my box jumps got faster each time. My rows were 1:54, 1:59, 2:00, 1:56. As a sprinter/hurdler I spent most of 20 years doing intervals. So I really liked this workout.

Monday, February 1

Run

6 mins of 100y on the 30s, 4 min rest, 4 mins of 100y on the 30s, 2 min rest, 2 mins of 100y on the 30s

This is a CrossFit Endurance workout. I did it with my sprinters, I reduced the first round to 6 mins from 8 mins and we did it on the feild so we did it in yards instead of meters. I found that it was challenging. What made it tough was that I was talking to my athletes as I ran.

2-1-10 WOD

1 min as many reps as possible:

Body weight deadlift

1 min as many reps as possible:

65lb shoulder press

I did 30 reps for the deadlift. I could have done 35-40 if I didn't re-grip. I did 23 reps for the shoulder press. I should have done more but I didn't. My arm held up well to both exercises. I think that I just need to stay away from explosive movements for a while.

Saturday, January 30

1-29-10 WOD

5 minutes, as many rounds as possible of:

7 push-ups

7 sit-ups

7 squats

7 rounds, 2 situps

This wasn't hard at all, I am slow with both push-ups and sit-ups. A good result would be 10 rounds or greater.

1-29-10 WOD

Nancy (5 rounds: 400m, 15 OHS 95#)

not rxed 14:20, PR

I kept this light at 35# cause I wanted to give my arm a rest. I last did this in April with only 15#. So at least I beat my old time by 14 seconds. I measured the distance with my bike as .25 miles, so it was slightly longer than rxed. The OHS was pretty easy. Quarter splits: 1:50.5, nt, 1:52.4, 1:51.7, 1:49.6. I'm happy that my splits are even, but I'd like to start seeing 1:40-5 again.

1-28-10 WOD

2009 Nor Cal Regional Day 1 Workout A, 500m row, 30 burpees, 10 shoulder-to-overhead 165#

not rxed 5:55

I did this with the girls weight. I was supposed to do this wod yesterday and Helen on Tuesday, but I think that I injured my left arm on Monday. It just ached until I was carrying a very light box that was just slightly to long and slipped from my grip. As it was falling I tried to catch it and that is when I really did the damage. I spent the next 30min whimpering and running around trying to distract the pain. My left biceps (or brachialis?) is where it hurts. The best way that I can explain the pain is that it feels similar to how my forearms felt right after Helen except that the pain somehow feels likes an injury. I need to think about how I'm going to change up my training over the next week or so.

Failed WOD

1-25-10 WOD

30 muscle-ups for time

10 muscle-ups in 30 minutes

Today I paid the price for neglecting my muscle-ups. I've done 2 in the last 2 months. So today I got 10 in about 21 minutes. My technique was shot. When I tried to kip I wasn't able to do it without losing control and start swinging. When I focused on my kip my arms would get too far apart and I would lose it, and when I would focus on keeping my arms together I would lose control of my kip. I am going to try to practice on my muscle-up before each wod. By the way, I've now done 59 muscle-ups.

5 OHS to 5 Push-Presses

45, 55, 60, 65, 70

I kept it easy tonight.

1-22-10 WOD

20 minutes, do as many rounds as possible of: 5 handstand push-ups, 10 L pull-ups, 15 walking lunges

not rx'd 7 rounds

I did this wod back in November. At the time I did 6 rounds and 5 hspu. I did the hspu on to a foam roller. Today I did it on to a thin foam roller (apx. 2"). I could have done it as prescribed, but I probably would have gotten less than 3 rounds. The L pull-ups were the hardest part.

1-20-10 WOD

2009 Nor Cal Regional Day 1 Workout A, 500m row, 30 burpees, 10 shoulder-to-overhead 165#

not rxed 6:54

I could have done this as rxed, but I wanted to compare it to the last time I did it. June 2nd- 14:25. I was a little down about my Fran time from yesterday, but I'm feeling much better now. I have also been having a tough time with my rowing lately, but I felt great on the row. I did a 1:51.1 even though I was trying to hold myself back. The burpees still sucked.

Fran Fran

1-19-10 WOD

Fran

6:59

No pr. I was telling myself that I wasn't worried about getting a pr, but I'm bummed that I was 4 seconds slower. Its been like 3 months. I'm hoping that my fitness is better. I was experimenting, so I'm hoping that's why I was slower. I tried to not drop the bar during the thrusters. I made it through the round of 21, but I did drop it once for each of the other sets. I think I'd rather drop it and clean it again than hold it while resting. Holding it at my shoulders killed my wrists. When I finished the wod my wrists were throbbing.

Later: (light weight) Fran again

not rxed, 3:41

45#. I wanted to see how fast I could go. I filmed this wod. I lost about 42 seconds to rest, 3 during the thrusters and 39 during the pull-ups. My arms were failing me for the pull-ups. Even if my arms were fresh and I didn't rest and I picked up the pace on the thrusters I can't see that I would be able to break 2:30. I don't see that as being pessimistic, I just don't think that I can do it that fast.

Monday, January 18

Easy Week

I've decided to make this week a recovery week. I will just be doing one workout a day with the exception of tomorrow. I'm taking today off because my back is hurting. Technically its not my back that is hurting. I think that it may be my glute (max or medius) that is tweeked right at the origin. I had my wife help me work it out.

Wednesday, January 13

1-13-10 WOD

Kelly

37:34

This is the first time that I completed this workout. The first time I feet or ankles were hurting me so I gave up on the jumping and just ran the 400s. The second time sucked so bad that I just gave up on after the third round. So today I sucked it up and finished it. I sucked and this workout sucks. The wallball was especially hard. I set up a target over my garage, the angle of the driveway was too much for me to keep my heels down and the result was worse accuracy than ever. It was a slow endeavor.

Extra Run- I ran with some of my sprinters to the local park and some of the hills with them, probably 2.5 to 3 miles total.

Extra Strength

Push Press 5-5-5-5-5

95, 105, 115, 120, 125

Olympic Weightlifting

Clean & jerk 5x1 @ 65%, 70%, 75% 1x @ 77%, 79%, 81%, 83%, 85%

Snatch 80% 3x1

Front Squat x1

CJ105, 115, 125, 125, 130, 135, 135, 140

S95

FS205

I think that both my clean and my jerk technique is improving. I've been slowing down my first pull and focusing on getting my knees out of the way for the second pull. On my second pull I've been trying to explode and get my shoulders back. When I rush I end up jumping forward. I didn't do much weight with the front squat, it felt weird doing it without the clean.

1-12-10 WOD

10 rounds for time of: 3 weighted pull-ups 45lbs, 5 strict pull-ups, 7 kipping pull-ups

not rxed, 24:57

So its been a month since I've done this wod. It's an intimidating workout. I upped the weighted pull-up to 20lbs, the extra 5 was a killer. My weighted pull-ups were awful for the last three rounds and my last round was just nasty. I wanted to break twenty but I was feeling the Oly workout from the first round. I'm just happy that I beat my time even if it was only 16 seconds.

Monday, January 11

Run

7x 3min on 3min off

664m, 675, 670, 688, 721, 712, 702

It's hard for me to say wheather this was hard or not. I don't think the effort of the runs was hard but psychologically it was rough. This might sound weird but my socks were too tight. The socks have a little elastic area that wraps around the middle of the foot. I am sensitive to tight clothes, they make me feel constricted and uncomfortable. In November I bought some compression socks. When I tried them out with an easy run, I had to stop a half mile in because my calves and feet were so uncomfortable. Back in 2007 I was in a mountain bike race, and I actually stopped 2 miles in to take off my spandex bicycle shorts. Luckily it was an all male race and I had loose shorts on also. When I did that I some how knocked my gps off and didn't notice until I was 1/2 a mile down the trail. The trail was too small for me to ride back and look for it so I got off my bike and ran back to look for it. I never found the gps. When I ran back to my bike I was confusing the bikers ahead of me because the bike shoes were loud and I sounded like a two-legged horse.

1-11-10 WOD

Diane (21-15-9 of 225# DL, Handstand push-ups)

not rxed 35:43

Almost rxed it. I did the handstand push-ups onto a rolled up map (apx 2"). The deadlifts took about 5 minutes. A few of the push-ups were halvsies. I did 6 or 7 attempts for the last two.

77 days

I found out this week that I have to work a track meet the day before the sectional competition. I'm the sprint coach for Clovis West High School and we are hosting a meet that friday. Luckily I will be the clerk of the course, which means I get to sit in the shade. The thing that sucks is that I won't be able to leave until 6 or 7. Then its a two and half hour drive to San Jose. It will probably be a 3 hour drive because I will need to stop and pee every twenty minutes. I will drink a lot of water at the meet. It will be good that I will be focusing on my athletes and not the competition.

1-9-10 WOD

Five rounds: 15 hang power cleans, 135lb, 30 push-ups

not rxed 27:32

Some people can clean as much from a hang position as from the floor. Those dudes are usually strong, have little technique, and can muscle there way through it. I'm not like that. I have decent technique (no where near perfect though), I'd rather start from the floor, and I have no problem going into the squat once I'm warmed up. So I had to drop the weight to 115. I think that I would have taken another 30 min or more if I'd done 135.

1-8-10 WOD

Row 1000m, 21 thrusters, 95lb, 21 pull-ups, row 750m, 15 thrusters, 15 pull-ups, row 500m, 9 thrusters, 9 pull-ups

21:21

Someone told me that this workout sucked. It did. I can't say that it's harder than Fran, but I'd rather suffer through a short Fran. The thrusters always suck, but more so after the row. The row is where I was suffering today. Today was one of those day in which I didn't have much motivation and I definitely wasn't feeling it, I just knew I had to get it done. I tried to go slower than usual on the row, two minute pace. I was suffering by 700. I could definitely feel the pull-up/dip workout from Wednesday.

Today and Yesterday

Yesterday

1-6-09 WOD

Thruster 5-5-5-5-5

75,95,105,115,125

I have balance issues when I do the thrusters. When I try to go fast I move the bar around my head instead of moving my head out of the way. I focused on my technique and did better on the heavier weight than the light ones.

Today: rest day

Double day Make up

1-5-09 WOD 1 (yesterdays wod)

21 Deadlift, 225lb, run 800m, 15 DL, 800, 9 DL, 800

14:37

I dropped weight to 185. And picked up a workout partner, Mike at FTF. I made the mistake of running with him on the first run. By the second run I was wishing I had kept the weight just to slow me down and give me time to recover (I actually doubt that it would work). The last 800 was so hard. It was the hardest run I've had in months, I had one harder last year.

WOD 2

10 rounds of 10 pull-ups, 10 ring dips

35:22

I thought I was going sub 20. I finished the first round in 1 min but faded quickly in the dips.

Weakness: dips (and other pushes that require strength)

Strength: pull-ups, I have a strange stile of pull-up. I have never seen anyone else do pull-ups like I do. I do cyclical pull-ups, but they're not like the butterfly kip. I actually learned how to kip on the rings so my muscle-up kip and my pull-up kip are the same. My pull-ups are faster than the regular kip but slower than the butterfly, but much more powerful than the butterfly kip, and for me more powerful than regular kip as well. At 160lb I can generate a lot of power from my hips (see my profile picture) which means I don't use my arms as much. My limiting factor is usually my grip, not my arm strength.