Monday 30 May 2011

AM
Press 

• 95x5
• 105x5
• 115x3
• 125x5
• 135x3 definitely not a PR

 Incline DB Press
3 Sets of 10 at 55lb Dumbbells


Dip
3 sets of 12 reps


PM
Sprint up citadel hill, 10 repeats, Run up walk down.
I'm definitely adapting, this killed me a lot less than last week.

Sunday 29 May 2011

Skill
Press to Handstand 5 reps
These are getting much better. I felt to have very good control throughout the entire movement.

Conditioning
1000m run
30 Handstand push ups
1000m Row
                       9:57

The run felt great. For some reason I struggled much more than I was expecting on the handstand push ups. Usually I'm good for about 25 on the first round, for some reason I had to break it up into about 5 sets..... Hmmmm I can only speculate that it was the extra handstand work without any break before the WOD

Saturday 28 May 2011

AM
Tuck planche 5x5seconds.

• This was the best planche work I have done in a long while

Squat

• 205x5
• 225x3
• 245x1
• 265x1
• 275x1
• 285x1 *fail* This may look like a step backwards from a 295x2 previous but I'm actually pretty happy. I recently completely started over on my squat, bringing my feet in to shoulder width and going super deep. I would have hit this if I only went to parallel but I am going super deep with  a narrower stance from now on.

Hanging power snatch

• 95x10
• 95x10
• 105x10
• 110x10
• 110x10 I really like lower weight higher reps on olympic lifts. It really allows me to go with good form and reinforce proper mechanics.

PM
800m up hill run, 4 repeats. rested at the top for one minute before going back down easy and resting one minute before heading back up. Times were

• 3:50
• 3:50
• 4:04
• 3:45 

Running 800m sucks, running 800m up a really big steep hill really sucks.

• 
  

Thursday 27 May 2011

AM
Weighted Pull up 5/3/1/1/1

• 45x5
• 65x3
• 90x1
• 110x1
• 120x1 *fail*

Muscle up
5x5 Kipping as little as possible

Barbell row
115lbs, 3x15

PM
Citadel hill sprint intervals, run up, walk back down, repeat.

• 12 laps, hurt pretty bad.

Wednesday 25 May 2011

Skill
Front Lever

• Advanced tuck lever 3 x 10 seconds
• Straddle lever 1 x 5 seconds
• 5 slow toes to bar

Conditioning
5 rounds for time
15 second L-sit hold
3, 20 yard shuttle runs
30 Wall ball

• 18:24 I'm happy with this. it was a good excuse to work on my wall ball technique which has always been lacking. I did the first 4 rounds of wall ball in sets of ten, on the last round I figured out that I can go 15/15. Happy.
• First round of L-sit I did all 15 seconds, after that I did it 10/5 it's amazing how tough those get when you're starved for air.

Tuesday 24 May 2011

AM
Stationary Bike - 5 minute warm up @ 50%
                                       - 25 minutes at 85 - 90%

PM
Planche 4 sets of 5 seconds advanced tuck planche
-I felt pretty weak on these today, must be because my chest is really tight from the weekend so I kept it to 4 sets.

Deadlift 5 Rep Max
-225
-275
-295
-315
-335 PR
-345 PR
Ecstatic!

Dumbbell Swing
3 Sets, 15 reps @ 70lbs

Sunday 22 May 2011

Skill
5 Minutes of handstand work

Strength
3 Sets, Max reps strict pull ups
- 28
- 22
- 17 Beat previous maxes on all three rounds

Conditioning
50 pull ups
40 Box jumps, 20" box
30 Burpees
20 SDHP, 95 lbs
30 db Swings, 55lbs
40 Knees to elbows
50 Double unders     

12:56 I was feeling horribly nauseated after my pull ups. I made the mistake of eating right before going to the gym. I wanted to die this whole Metcon but I still got through it

Great day

I slept about nine hours last night, obviously making up for lost sleep from last week.

Great sleep + fog city americano from smiling goat = amazing workout

Skill
L-sit one minute aggregate work stop the watch when resting
-20 seconds
-20 seconds
-10 seconds
-10 seconds
*20 seconds of rest in between each

Power clean
5/5/5/5/5 only increase the weight in all 5 reps look exactly the same
-135
-145
-155
-165 (went a little bit wide on the fourth rep)
-165 Much better

Conditioning
"Wilmot"
6 rounds for time
50 Squats
25 ring dips  
                     -13:52 Much better than I was expecting after a heavy pressing day yesterday plus hurting my shoulder (which strangely enough seems to be doing just fine today)

Much better today

Not my best day but after seven solid hours of sleep I am feeling much better today. I still have to make up for an entire week of shoddy sleep but things are looking up.

Skill
Advanced tuck planche 5 rounds of five second hold

Strength
Bench 3/3/3/3/3
-135
-155
-175
-195
-205 for 2 could have got it up but my spot insisted on helping on the  third *grrr
Push Jerk 2x15 reps felt something pop in my left shoulder on my second set, when I went to set up for my third set it almost floored me so I decided two sets was enough
Dips 3x20 for some reason my shoulder calmed down and I was able to bang off three sets of 20 dips.

Conditioning
7 rounds on the rower 1one minute maximum effort 2 minutes recovery

Not a good day

Today was not  good day for me my sleep has been deteriorating again all week so my energy has been getting lower every day

Squat 3/3/3/3/3
210
230
250
270*fail

Packed up and went home. Hopefully tomorrow will be better

Didn't do today's wod

I was at the firing ranges all day today so I didn't get to go to the gym.
I guess today is my rest day and I'm hitting four days next week.

Tuesday 17 May 2011

Fran From hell

3 Rounds timed individually
95lb thruster, 21 reps
21 Pull ups
Rest 3 minutes between rounds.
1:20 / 1:27 / 1:53

All rounds unbroken! This was much worse than I anticipated. The final rounds was as bad as doing an entire fran in itself.

Pull up day

AM
Weighted Pull up
-55x3
-65x3
-75x3
-85x2
-85x2 I couldn't quite get 85 up without kipping today. I tried to go extra strict and my belt broke :(
Clean Pulls
-135x15
-145x15 had to reset my grip @ 10
-145x15 had to reset grip @ 10 (no chalk today)
Barbell Row
115x15 for all three sets

PM
5 rounds of:
30 Double unders,
95lb overhead squat, 15reps
0:55 / 0:51 / 0:48 / 0:50 / 0:52 tried to go a little bit too fast on the last round and had a bit of trouble with my form.

Caveman Training Log

I have been toying with the idea of turning 2.0 performance into a personal training log. Since there are some folks using caveman performance I have decided to Create a page for my own training log.

AM
one hour steady state run. The idea is to maintain approx 65% maximum aerobic heart rate

• Felt really good. was able to maintain a good pace throughout without slowing down. I noticed just a little bit of tightness in my hips during the last half and my calves are now feeling an hour of running in Vibram five fingers.  I do have to say that a good long run on a trail was very therapeutic to the soul.

PM
Skill 
Advanced tuck planche 5x5seconds
                -Skipped this today. Not completely sure why, just wasn't feeling it
             

Strength
Deadlift
-285x3
-305x3
-325x3
-345x3
-355x2 I actually got the third rep halfway up but put it down because I felt a tweak in my back. I definitely had the strength to finish the rep. I am very happy, I haven't gotten 355 up once in years and have never lifted it more than a single.

Power clean
-115x15
-125x15
-135x15 all unbroken one breath between reps. Footwork became only a little bit sloppy during the last couple of reps

Front Squat
-115x15
-125x15
-135x15 Felt great the whole way through

I know this is not necessarily "traditional" CrossFit but I am definitely getting stronger while still improving my conditioning. I love this