1/28/2014

Nothing yesterday due to weather/snow.

Push up app: week 3 day 2: 10,12,8,8,12

10 min airdyne warmup

2K row : 7:31.2

10 min airdyne cool down

air dyne tabata

5 min airdyne cool down

01/27/2014

10 min airdyne warm up
tabata airdyne
5 min airdyne cool down

2K row-7:41

01/26/2014

Nothing yesterday

Week 3: Day 2: Push up app: 10,12,8,8,12

Trail Run: 4.6 miles

01/24/2014

2K row: 7:44
This was with just a light airdyne warmup and feeling like my pace was under control and steady.
So getting under 8 minutes for the competition next weekend should be very doable.

5K row: 21:42 extremely slow.  My forearms feel mangled from CrossFit this past week.  I really think I am going to skip CrossFit for the next week and just do running, rowing, airdyne, maybe even swimming.  After what happened to my legs the week before and what the workouts have done to my forearms this week I don't want to take a chance.

01/23/2014

Rest Day due to really sore forearms and time constraints/working tonight

Not sure how I should handle the next week leading up to the competition

01/22/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Strength
Deadlift
3 x 6+ @ 70% 1RM
Last set is MUR

190#-felt really good with unbroken sets but stopped 3rd set because that weird spot in my thoracic spine started feeling strained and it's not worth it to risk an injury

For time:
Run 200m
20 - Snatch 115/80
20 - Toe to Bar
3 - Rope Climb
Run 200m
15 - Snatch 115/80
15 - Toe to Bar
2 - Rope Climb
Run 200m
10 - Snatch 115/80
10 - Toe to Bar
1 - Rope Climb
Run 200m
Time cap: 22:00

Slid down without making it to the top on last rope climb because my hands turned into lobster claws. 

01/21/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Midline
10 minute EMOM - alternating
1 minute Plank Hold
then
1 minute Max reps Leg Lever
(hold KB, hips stay on floor)

15 minute AMRAP
20 - Thruster 105/70
15 - Chest to Bar Pull Up
20 - Thruster 105/70
20 - C2B Pull Up
20 - Thruster 105/70
25 - C2B Pull Up
20 - Thruster 105/70
30 - C2B Pull Up
20 - Thruster 105/70
35 - C2B Pull Up
Max rep Thruster 105/70

Regular pullups. 112 reps  I hate these workouts because there's nothing to look forward to.  No motivation to increase intensity.  It's just an endurance event.

01/20/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
1x with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Strength - Clean
3 x 6+ @ 70% 1RM
Last set is MUR

4 rounds
60 seconds Max Rep - Alt. KB Clean & Jerk 79/53
30 seconds Max Rep - Box Jump 24/20
2:30 rest

8 C&J and 9 step ups each round.  Caught it too far from my body a few times and really hurt my elbows

Really sore today from Sunday.

I've been using the slingshot hip circle to warm up and after mobility.  I want to use it for hip strengthening but I'm not sure how much to do for it be effective.  I try to do about as much as they had me doing in physical therapy.

01/19/2014

5 mile trail run

5 hours of paint ball in the woods :)

01/18/2014

Had to rest yesterday.  Just exhausted from a week of not enough sleep, going off diet too much and sinus/throat aching

AM Workout
4x500 w 1 min rest
1:43
1:50
1:54
1:50
rest 5 min
2k 8:14
So, that was an 8:15 2K taking my time after intervals.  So, surely, surely, I will make at least 8 min at the competition.  I wish that by some miracle I could get down to 7:30 by the competition but those 500s hurt so bad I don't see how it could happen.

PM Workout
Push up app: Week 3: Day 2: 10,12,8,8,10

01/16/2014

10 min airdyne armup

4x500m row
1:44
1:57
1:54
1:54

Then 1500 row cool down

Felt HORRIBLE.  I guess I should have taken a full rest day.  Very irritable and tired and sore and happy content mood is gone. BUT I got into the 1:30 pace range on the first 500 meters and I've never done that before.

Decided to do my push up workout after my shower: Week 3: Day 2: 10,12,8,8,12

01/15/2014

AM Workout

Jog 300'
100' Heel to Butt
50' Spider Walk
50' Bear Crawl
20 - Air Squat
with empty bar
10 - Deadlift
10 - Hang Clean
10 - Shoulder to Overhead

Strength
3 x 5 Front Squat @ 75% of 1RM
Last set is MUR

Just did 100#.  Can tell I'm still leaning on my left leg too much but very painful when I try to straighten.  

12 minute AMRAP
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
Continue increasing by 3, until time expires.

Made it to 13 in the 15 set of C&J.  Hands were very dry and hurting and not feeling aggressive but not overly fatigued or tired even though I was sore.  Pace was too casual.

PM Workout
I guess I'm going to rest.  I feel  a little uneasy about it but I'm incredibly sore from yesterday, I didn't get enough sleep last night and I feel a cold trying to come on.  I don't feel fatigued like I normally would if I was going to rest but I think my row session might not be productive.  I will try to get it all in tomorrow morning before I work my night.

01/14/2014

AM Workout

4 rounds for time:
10 - KB Swing 79/53
50' Goblet Lunge w/ KB
10 - Alt. KB Snatch
50' Goblet Lunge w/KB

44# 16:04

Midday Workout
Push Up App: 10,12,8,8,12

PM Workout
Yoga class

Row Challenge: 6k 27:57 

1/13/2014

AM Workout

Warm Up
100' Heel to Butt
50' Spider Walk
50' Bear Crawl
20 - Air Squats
w/ empty bar
10 - Deadlift
10 - Hang Clean
10 - Shoulder to Overhead

Strength
3 x 5 Clean @ 75% of 1RM
Last set is Maximum unbroken reps

Definitely not a good enough warmup.  9 reps on the last set and stopped them because I had backed into something.

3 rounds for time:
100 - Double Under (scale=3 SU+ 1 DU attempt)
15 - Deadlift 225/155
3 - Rope Climb

Time Cap: 18:00

Had one more rope climb to do when time was called.  Scaled the double unders.  Accidentally did 165# on the deadlifts because someone had the 15 plates mixed with the 10 plates.

PM Workout
Row Challenge: 6x1000 with 2 min rest  Stayed between 1:51-1:59 pace on all.  Upped my drag to 137 on first two intervals and just felt like it ate up my legs without too much to show for it so back down to 128 on the rest.

I think my goal will be to get my 2K at this pace.  I have no idea if that is possible in a month.  The amount of discomfort I'm going to have to adjust to it pretty terrible for me but we'll see what happens.

1/12/2014

AM Workout
3:46mile trail run  

PM Workout
6K row 24:26
Starting to feel nervous about competing.  8 hour drive to compete for less than ten minutes.  One shot.  No chance at redemption.  What should I eat? Have I ever rowed that early in the morning?  How much should I warm up?  How much should I rest beforehand.  This will all be a new and interesting experience.

01/11/2014

Row Challenge: 10K row  Very tired and sore.  Pace all over the place  46:54  Would have made better time if I had picked a moderate pace and stuck to it instead of speeding up and slowing down.

01/10/2014

Warm Up
2x
Jog 400'
10 - Push Up
20 - Air Squat

Skill
3 x 5 Squat Snatch 95/65

15 minute AMRAP
40 - Box Jump 24/20
15 - Snatch 95/65
30 - Box Jump 24/20
20 - Snatch 115/80
20 - Box Jump 24/20
25 - Snatch 135/95
10 - Box Jump 24/20
MAX rep Snatch 155/110

125 reps.  Got the 95# to my shoulders repeatedly but could not make myself drop.  Haven't practiced snatching since last Spring so hopefully can work on it on a more regular basis soon.

Push Up App: Week 3: Day 2: 10, 12, 8,8, 12

01/09/2014

AM Workout
Knees were extremely sore and felt fatigued so no morning workout

PM Workout
Row Challenge:8K 36:45  First 6K was too fast and crashed and burned on the rest.  Will do push ups tomorrow.

01/08/2014

AM Workout

Warm Up
2x
Jog 400'
10 - Push Up
20 - Air Squat

15 minute AMRAP
50' Sprint
3 - Burpee
6 - Straight Leg Sit Up
9 - Air Squat

15 rounds (285 reps)

PM Workout
Row Challenge:6x1000 Stayed below a two minute pace except for fifth interval.

01/07/2014

AM Workout
100 pushups app: Week 3: Day 2: 10,12,8,8,12 Not unbroken so will repeat

PM Workout
Row Challenge: 7013 meters 33:02  Bombed out due to stomach Armageddon
Yoga Class

01/06/2013

AM Workout

Warm Up
2x
Jog 400'
10 - Push Up
20 - Air Squat

Skill - Squat Clinic

Midline
For time:
50 - Straight Leg Sit Ups

1:48

Cardio Test WOD
10-8-6-4-2
100' Shuttle Run (50' down & back)
15 - Burpee to plate

14:17 Accidentally did 10 runs the second round

PM Workout

Rowing Challenge: 6K 25:10 a Dramatic pace drop in second to last split.

01/05/2014

Rowing Challenge: 6k row.  24:57 Drag: 128

My stroke rate goes up on shorter distances but my pace stays about the same. I don't really understand this yet but I'm going to keep working on it. I am especially frustrated with this in short sprints. The pace doesn't reflect the added effort. Things I have observed so far in this challenge: keeping the hands placed wide and loose with the thumbs wrapped prevents all the blistering and chafing I had this summer. Zoning out and engaging my back too soon really makes a drop in my pace. Forgetting to lean in to reset my back in the catch makes a big drop in pace as well.

12/04/2014

AM Workout
100 pushups app: Week 3: Day 2: 10,12,8,8,12  Not unbroken so will repeat

PM Workout
Rowing Challenge: 7014 meters 35:02 Very sore and tired today

01/03/2014

AM Workout

Warm Up
2x
200' High Knee Skip
50' Squat Hop
50' Bear Crawl
15 - Wallball
10 - Jumping Pull Up

Skill
3 x 5 Squat Snatch 95/65

For time:
25-15-5
Ring Dip
Thruster 115/80
C2B Pull Up

21:15-ring dip negatives, regular pull ups.  No gas in the tank today.  Felt exhausted during the warm up.  Then for some reason felt extremely nauseous through the entire workout.  Seriously thought I would have to walk away and vomit.  It was an interesting mental exercise to finish. 

PM Workout

Rowing Challenge: 10K, 42:17  Thought it was a PR but I got 42:05 in November.  Definitely have some work to do.

01/02/2014

Warm Up
Jog 300'
3 rounds of CINDY - slowly

Skill
3 x 5 Overhead Squat 105/75

4 rounds:
30 seconds MAX rep KB Swing 79/53
30 seconds MAX rep Toes to Bar
REST 3 minutes

82 reps total

Rowing Challenge: 6217 meters 27:13

01/01/2014

Week 3: Day 2: Push Up app: 10,12,8,8,12

I think I'm through being sick and traveling so back into CrossFit and starting the rowing challenge tomorrow