Monday, March 31, 2014

033114

Finally mentally prepped for my week off and surprise! testing! Body still feeling wrecked from the open, but did pretty ok on this.

AM
A. Find 1RM power clean in 8 minutes.
165. Attempted 170 twice; I'm pretty close, but not there yet.
rest EXACTLY 2 minutes
B. 8 min AMRAP PC (90% of A)
19 (147.2#) Was supposed to be 148.5, but I did what I could with the weights I had. Tried to go a little too fast in the beginning and missed a few, but got into a groove and didn't really have any more misses. For comparison, when I did this in December, I got 150# PC and 10 reps @ 135 (plus 6 fails). Boo. Ya.

Row :30 sec max effort (for distance)
Rest :60 sec
1) 144m 2)146m 3)142 m 4)141m

PM
40 min row
Ok, so obviously not programmed but 1-it was relaxing and 2-I need more cardio in my life. This was def a Z1 pace, but better than nothing..

Friday, March 28, 2014

032814

14.5
21 Thrusters (65)
21 bar facing burpees
18 Thrusters (65)
18 bar facing burpees
15 Thrusters (65)
15 bar facing burpees
12 Thrusters (65)
12 bar facing burpees
9 Thrusters (65)
9 bar facing burpees
6 Thrusters (65)
6 bar facing burpees
3 Thrusters (65)
3 bar facing burpees
13:20 This was brutal, but I did fairly well. 7x3, 6x3, 5x3, not sure what I did for 12s, 6+3, 6UB, 3UB

see ya next year open, done with you.




Thursday, March 27, 2014

032714

for time:
AB 21 cals
21 chin up
100 DU
AB 15 cals
15 chin up
100 DU
AB 9 cals
9 chin up
100 DU
19:12. Double unders sucked. Pleasantly surprised with my pullups. Butterflied them all...3x7, 3x5, THEN all 9 mutha trucka

Also, had a good chat with Joey today re:programming as part of the internship deal, and I'm REALLY looking forward to the open being over and getting back to attacking my weaknesses in training. I think my biggest goal(s) coming out of the open is increasing my aerobic base and working on high load gymnasty/muscle endurance movements. Not necessarily the most FUN training, but it will pay off.

Wednesday, March 26, 2014

032614

A. Emom 10 min - PC&J x 1 (build)
95, 105, 115, 125, 135, 140, 145 (missed jerk), 145, 150, 155 (miss). 95-1st  145 were push jerks..the rest were split jerks. I missed 155, it didn't feel heavy, I think I just lost focus
B. Wtd. chin up; 1,1,1,1; rest 2 min
24 kgGot it, but not as easy as it used to be..
+
9 min amrap:
10 thrusters (115/75)
10 burpees
10 thrusters (135/95)
10 burpees
10 thrusters (155/115)
10 burpees
10 thrusters (185/135)
10 burpees
10 thrusters (205/155)
Amrap burpee in remaining time
60 reps. Finished the 115 thrusters + burpees, got the plates on for 135, squat cleaned and then it went nowhere. The struggle.
rest as needed

for time@100%:
AB 2 min for max cals
12

Tuesday, March 25, 2014

032514

Felt like absolute crap today after doing 14.3 three times in 4 days. Finally dragged myself to th gym to do :30 :30 on the air dyne for 20 minutes...went to the eye doctor with the full intention of coming back to do my 30 minutes of z1, but never did. In my defense, I felt pretty crappy after getting my eyes super dilated...and they still don't know what's wrong so I have to get an MRI on Monday..so I just spent the rest of the day in bed. I feel a little bad...but not really.

Monday, March 24, 2014

032414

14.4 take 3
180 reps, got to the rings, but could not hold on enough to even swing.
lesson learned: chill the fuck out. ok universe, gotcha.

Sunday, March 23, 2014

032114-032314

FRIDAY
14.4
14 min AMRAP
60 cal row
50 TTB
40 WB
30 Cleans (95#)
20 MU
177; 27 cleans. Row was ok, finished 4:34. All singles on the  TTB, sets of 5 on the WB until the end and I think I did 3s. Singles on the cleans...they were killer. Really disappointed that I couldn't finish the cleans and attempt a MU, but I never really stopped moving so I don't know how I could have improved...except get better at TTB...

SATURDAY
60 min walk
TTB skill work
focused on kicking the TTB and it really helped

SUNDAY
14.4
14 min AMRAP
60 cal row
50 TTB
40 WB
30 Cleans (95#)
20 MU
176. This was a huge let down for me. I was amped and ready to go, my TTB were pretty solid warming up, but after stringing together like 7 after the row, I crashed. A couple of doubles and back to singles. Hit a wall on the wallballs (no pun intended); my goal was to do sets of 5+, but had to drop to 3s pretty quickly. Arms were fried...not sure about legs. Those prob were too. Cleans sucked again. Got a couple doubles in, but obviously still wasn't enough. 

I'm just over the open right now. I feel like my performance and scores do not reflect the amount of work and heart I've put into training. Realistically, I JUST started. Like I joined CCF when I moved here in Julyish?), but I didn't start getting serious until after that Hilton Head competition. And I didn't get REALLY serious until after Famously Hot. That being said, I'm doing pretty well for my first open...but obviously I want to be doing better. Even after I look at all the goals I set and how I've blown through most of them, I'm still feeling a lot of disappointment. It's not even a making regionals thing, because honestly, I don't think I could handle it this year. I have to figure out where I'm going to live, what I'm going to do, and uhhhh graduate, which is all around the time of regionals.   I just want what I put out to reflect what I put in. This sport is infuriating.

Wednesday, March 19, 2014

031914

A. Thruster; 1,1,1; rest 2-3 min (tough)
125, 130, 130. Focused on not losing technique
B. Emom 6 min - MU x 3-5
3, 3, 2, 2, 2, 2 singles
+
3 min amrap @open pace:
5 S2OH (75/115#)
10 Burpee
15 K2E
2 rds + 5s2oh + 7 burpees. K2E, not great

rest 5 min

3 min amrap @open pace:
10 Burpee
15 wallball
2 rounds + 9 burpees
rest as needed

1 set @100%:
AB 3 min for cals
16 cal

Tuesday, March 18, 2014

031814

AM
AB 30 sec @85%
AB slow spin @50%
x 18
felt like I had 0 energy and next to no power output today.

 
PM
Row 20 min
Run 20 Min

was supposed to swim instead of row, but that clearly didn't happen

Monday, March 17, 2014

031714

Monday
A. BS @20X1; 3,2,1,1; rest 2-3 min (3@85%,2@87%, 1s@92%)
177.2, 182.2, 192.2, 192.2
B. 1) P Snatch, 2) OHS, 1)Snatch ; x 5; , rest as Needed
85, 90, 95, 100, 105
+
5 min amrap @open pace:
5 HSPU
7 KB Swing (1.5 pood)
10 burpee
3 ROUNDS, 5 HSPU, 7 KBS, 6 BURPEES
rest 5 min
4 min amrap @open pace:
10 K2E
20 wall ball
3 ROUNDS
rest as needed
2 sets @100%:
Run 400m
3-5 UB MU
10 PP 115/75
15 Burpee
rest walk 12 min
1) 3:28 2) 3:30 2UB MU each time

PM
10 min AB
10 min Row
10 MIn Run
10 min Ski Erg

done. love cardio.

Sunday, March 16, 2014

031614

14.3 take two...
same score (130) but my tie breaker was 7:49, so 11 seconds faster. I got the weights on the bar but didn't have time to pull it. wah. A lot of drama went down this weekend (in and out of the gym), so I wanted to capitalize on that anger with 14.3. The in gym drama didn't happen until afterwards, so maybe if I had double the anger, I would have done better haha. Slightly better game plan this time, breaking up the DL from the get go. The 185s were easier...was able to get a few doubles in there, but not many.

After I got home, something felt seriously off and I realized that I had lost peripheral vision in my left eye. It came back, but after talking to my eye doctor, I'm going to get it checked out tomorrow morning. Seriously scary shit.

Not feeling great body or brainwise right now. This is starting to not be fun for me, so I think I need to shift my paradigm a little bit. PLUS everything hurts right now, which makes everything a little bit worse..and I'm stressed. very very stressed.

Friday, March 14, 2014

031414

Writing this while killing half a pint of half baked..
14.2
8 min AMRAP
10 DL @ 95
15 BJ
15 DL @ 135
15 BJ
20 DL @ 155
15 BJ
25 DL @ 185
15 BJ
30 DL @ 205
15 BJ
35 DL @ 225
15 BJ
130; Finished the 20 185 DL and 15 BJ. This one hurt. My transitions were sloppy, and I accidentally grabbed the one plate at one point, and that definitely slowed me down, but honestly..after all the deadlifts, I don't think I would be able to pick up the 205# bar. I failed one of my 185s, and every single single was a fight, so I'm not sure if I'll even try again. The box jumps aka step ups were great, felt like I flew on those.

Thursday, March 13, 2014

031314

AM
A. Power jerk; 2,2,2; rest 2 min
135, 145, 145. Didn't feel great. Jumping feet too wide
+
3 sets - get faster per set @85,90,95%:
Row 500m
15 burpees over erg
rest walk work time
3:10, 3:06, 2:58
for time@100%:
AB 2 min max cals
12 cals

Wednesday, March 12, 2014

031214

AM
A. BS @20X1 - build to a tough double in 10 min
190
B. Thruster; 2,2,1,1; rest 2-3 min
125, 130, 135, 140**jerked. whoops. Irritating because I got 140 pretty easily last time. ALSO my dumbass did the doubles as TWO squat clean thrusters instead of just cleaning it off the floor once. Guess that's the world telling me to get better at squat cleans....yep
+
3 min amrap @open pace:
5 DL (115/75#)
10 Box jump (24/20")
4 rds+5dl+8BJ (5 rounds? I lost count). I'm bad a counting. Box jumps were tough because my legs STILL feel like shit. Loved the DL.

rest 5 min

3 min amrap @open pace:
AB 10 cals
20 burpees
Amrap MU in remaining time
4MU. Had about 1 min/45 sec left to do MU. Missed my 5th muscle up dt shitty grip. I felt it as soon as I started to kip. Really need to cue myself to get a good grip when these bad boys come up in the open

Tuesday, March 11, 2014

031114

All cardio all day

AM
250m row @ 85%
Rest walk 30 s
200m run @  80%
Rest walk 30s
X8
This. Was. Killer. Kept my rowing pace sub 2..started around 1:48, but slowly got slower. An affiliate owner who was dropping in asked if he could workout with me, so he joined me for the last 6, and I'm glad he did. I probably would not have pushed myself as hard...or stuck to the strict 30s rest.  Quads and calves still feel like doodoo, but I got a great workout in. I definitely need to do workouts like this more often

PM
20 min run
10 min AB
Keeping up with the cardio theme, I got some Z1 work in. I was supposed to run for 10, row for 5, bike for 10...but it was gorgeous outside so I did some extra running..then my calves exploded...so I biked to loosen them up. I really should have voodoo flossed and rolled out, but I didn't want to be late for work

Monday, March 10, 2014

031014

Quads felt like doo doo today. Zero motivation.

A. BS @20X1; 3,2,1,1; rest 2-3 min (3@75%,2@80%, 1@85%, 1@90%)
155, 165, 175, 190. Stupid moment of the day: forgot how to add and did 175 for 3 to start off. Was confused when it felt stupid heavy...then realized my mistake. 190 was hard. Wanted to bail on the way up, but fought through it.
B. Emom 6 min - PC x 1 (75-80%)
all at 130#, which is a little under the 80% mark. Felt good. tried to focus on not jumping my feet out so wide
+
5 min amrap @open pace:
5 burpee
7 PC (95/65#)
9 S2OH
4rds+ 5 bp, 7PC, 2 S2OH. S2OH were heavier than I anticipated. Tired myself up by power cleaning, but after Joey cued me to stop jumping, I muscle cleaned (is that a thing?...reverse curled..?) which saved my legs a bit, but wore out my arms
rest 5 min

4 min amrap @open pace:
AB 15 cals
Amrap wall ball in remaining time
23 WB. Did I mention my quads hurt?
rest as needed

2 sets @100%:
Row 250m
10 KBS
10 NPUBBJ
10 KBS
10 NPUBBJ
Row 250m
rest walk 12 min
5:18, 5:24. 1.5 pood felt pretty tough today. NPUBBJ were killer.

PM
AB 30 sec @85%
AB slow spin 30 sec
x 16
kept mostly between 65-70 RPM. Dear aerobic capacity...increase

Also, while I think the Open is great...and a lot of improvement comes from it...I am so tired of all the excuses I'm hearing around the gym. It's not the tape's fault you didn't score as high as you wanted...it's not the bar...or the plates...your judge...the music...or anything other than YOU. own it. end rant.

Sunday, March 9, 2014

030914

14.1 take two
124. 12 reps more than my first attempt! Was a LOT better on the OHS. Used Steve's super tight knee wraps which helped keep my depth in check, I think. I'm pleased with my performance. Couldn't have gotten much more.

Friday, March 7, 2014

030714

14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

112..aka got through the 12s, 1 set of 14 OHS and 10 C2B. Overall, very pleased with my performance. Looking back, I could have maybe spent a little less time resting on the OHS on the last round, but it is very difficult to pick up the bar when your entire body is saying "no". Did all my C2B as singles which felt good, no no reps. And did the first round of OHS unbroken, maybe the 1st set of 12 too, but then I split up 6 and 6. Felt a little wobbly. Started with a close grip to save my forearms, prob should have switched to a snatch grip sooner. Mentally I was in a way better place. Walked in, warmed up, and did the damn thing. I was actually excited to do it. I'll prob try again Sunday if I'm feeling ok. Enjoying the fact that I'm 6th in the SE right now...I love fridays..

Thursday, March 6, 2014

030614


A. RDL @20X0; 3-5 x 3; rest 2 min
145x5, 155x5, 165x3
B. CGBP; 2,2,2; rest 2-3 min
115, 120, 120
+2 sets @high effort:
AB 6 cals
54s, 52s
then 3 rounds for time:
5 burpee over bar
5 HPC (135/95#)
1:58
rest 5 min
for time@100%:
Row 1k
4:15

Wednesday, March 5, 2014

030514

AM
A. Thruster; 1,1,1; rest 2-3 min (tough)
115, 130, 140--10# PR
B. Emom 6 min - MU x 3-5
3 singles EMOM. Wasn't able to string them together...annoying. However was able to get back on the rings very quickly
+
3 min amrap @open pace:
5 S2OH (75/115#)
10 box jump
15 chin up
2 rounds + 5 s2oh + 9 bj. Started this, got through two rounds, and then someone restarted the clock...so this was my second attempt. Lesson learned: DO NOT DO CHINUPS UNBROKEN. I butterflyed the first round UB (both times) but then had to break it up shortly after. Push jerked the weight, felt way more efficient.
rest 5 min

3 min amrap @open pace:
Row 500m
Amrap burpee box jump over in remaining time
10 bbj. Could have rowed faster.

rest as needed

1 set @100%:
AB 3 min for cals
17 cal

Found this on the OPT blog, and it's a good reminder for the overly emotional athlete (aka me)..
So if you find yourself having an emotional response to the leader board, incessantly looking at the app, or getting caught up in the constant chatter that goes with the Opens, get back to the basics in order to get into the zone.  If you find yourself having an emotional response to the results, ask yourself why?  Ask yourself what the drawbacks will be to you if you continue to have this emotional response and what the benefits are if you shift your focus back to your training?  These questions will begin to neutralize any emotions you have around your standings, and launch you back into the present moment so you can place your energy and focus on what really matters:  your performance.

Tuesday, March 4, 2014

030414

Pretty easy day today.

AM
:30 sec AB @ 85%
:30 sec AB @ 50%

PM
40 min z1 AB
4x complex: 1 PC, 2 SC, 2 PJ
55 kg, 60 kg, 65 kg, 65 kg. Failed the first 65 on the squat clean--caught it up did not stand it up. Second 65 attempt, failed on the second PJ. My legs were/are shot from 14.1

Monday, March 3, 2014

030314

Seems like I'm a glutton for punishment trying 14.1 again. Got the same score I did Friday..then I came back for a 40 min AD sesh and some mobility work.

Have experienced a lot of different thoughts and feelings today, but as of right now (9:34 pm EST), I'm doing ok. Maybe I'll elaborate later, but fuck it. 14.1 is one workout, hopefully the next few are better suited to my strengths

Sunday, March 2, 2014

022814-030214

I really don't want to write this post right now, or ever. 14.1 has not gone as hoped, and as much as I try to remind myself that this is just one of five workouts, I'm already disappointed with how the open is going for me. 14.1 definitely is not my workout. When I did this last week I got 274, but I def did not exert as much effort, so I'm wondering if I miscounted some reps. Who knows. Anyhow, here we go..

Fri 2/28
5x500m row
+
Open Skill Prep/Warm up
+
14.1
30 DU
15 PS @ 55
261. Went to fast out of the gate and tanked towards the end. Went UB the first two or three rounds and then was gassed. Was initially ok with this score because I gave it 100% (as proven by the 10 minutes of dry heaving afterwards), but as I heard other comparable athlete's scores, this was not so bueno

Sat 3/1
60 min continues walk
Did this with my mom. Was stupid sore when I woke up (shoulders, low back, biceps, hamstrings, calves, shins), and this helped loosen me up

Sun 3/2
14.1
30 DU
15 PS @ 55
265. Going into this workout, my goal was 300. Plan of action: 1 round every 90 s-breaking the snatches up into sets of 5, then I would have a full minute for DU. Told Paul this strategy, and he said to do 1:20 (maybe 1:25..not sure), so that was the plan. First round-good. Took all of my self control to treat it like a EMOM, but I did. Second round was good too, I think the third is when I started to hit the wall. Gone were the sets of 5. I clean and jerked a few. Singles, doubles, fuck. Double unders were smooth, I think I got caught up on them twice. The snatches just smoked me. Last round of snatches, I tried to go unbroken, which didn't happen, but I was so close to the end that I went balls out. Got one no rep for having wonky feet somewhere in the middle, and my last snatch didn't count because I was out of time. I'm happy that I improved for sure, but still very disappointed with my score overall. Once again, I feel as if I gave it 100%, but in this case it just wasn't enough. I might still try again tomorrow. It'll just depend on how my body feels.I probably will do it one more time though, just so I can say that I've done EVERYTHING I could. Will stick to the every 90s, sets of 5 snatches. Holy shit this is much worse mentally than I anticipated, but your know what they says..fall down 7, get up 8.