Adventure WOD & a solid week of training!

SATURDAY

LAKE TAHOE ADVENTURE WOD!

Great recap here. Needless to say, it was LONG day. So proud of Anji for finishing in spite of some awful weather conditions!

it was COLD.

SUNDAY

REST.

MONDAY

AM-

4 x 100m (run at 80%, 85%, 90% & 95% perceived exertion):  

Rest is 1 min between efforts

2 x 200m (run at 90% and 95% PE):  

Rest is 200m walk plus 3min on 1st 200m & fully recovery before 400m TT

1 x 400m (see below):  Rest is 5-7 min

2 x 200m (80% and 75% PE):  Rest is 200m walk between efforts

4 x 100m (75%, 70%, 65%, 60% PE)  Rest is 100m walk between efforts

-Complete. 400TT in 1:06.

PM-

Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes.

(L) 250 - good; (R) 260 - miss.

then,

15-20 minutes to build to 90-95% Split Jerk
-up to 350 with no misses. speed felt GREAT, legs just feel tired. 

TUESDAY

10 rounds for time:
Row 500 meters
10 Burpees over the Erg
10 Chest-to-Bar Pull-ups
-44:05
 
My feelings about this workout

"slimy, yet satisfying"

WEDNESDAY

AM-

Yoga class

PM-

Every minute OTM for 15 minutes:
High Hang Clean

Mins 1-4 x 3 reps
Mins 5-9 x 2 reps
Mins 10-15 x 1 rep

Final minute - 315.

Class, then some interval work before coaching the 630 PM class

3 sets for times of:
Run 400 meters

10 DB Man-makers (45/h)

15 Handstand Push-ups
Rest 3 minutes.

-4:16, 5:30, 6:09

Last round footage

#ruff.

THURSDAY

AM-
Easy 2.5 miles (max 80% perceived exertion) followed by 8 x 8 sec hill sprints (or sled pulls or stair sprints).

-18:00 (7:12/mi pace) + 8 x 30m sled sprints. 

A week with strep...

MONDAY

Was at the campus health center this morning, apparently I've come down with strep (or something similar). Not feeling too bad, just dosing up on Flonase and Zyrtec and trying to keep my cough in check. Messed around with 30 minutes of drilling legless ring handstand push-ups this evening after coaching the 630 PM class.

TUESDAY

AM-

For the following three segments, post three separate times, but leave the clock running:

For time:

Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups

20 Burpees

30 Double-Unders

40 Ring Dips

30 Double-Unders

20 Burpees

10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

2000m - 7:40
Chipper - DNF (155 reps, 5 muscle-ups left)
2000m - 8:51 (completely died)

Still battling this virus. Despite completely pooping the bed, my movement efficiency felt good. I transitioned between movements well, just couldn't push the pace . . . at all.

WEDNESDAY

The strep is winning . . .

THURSDAY

AM-

-HS walks: 4,4,4
-Rope climbs: 5,5,5
-T2B: 35,32,30

PM-

Started warming up, wasn't expecting this to happen . . .

450 Front Squat (10# PR)

then,

Wattbike - 20 minutes
Increase effort every 5 minutes.

-7:56 miles (2:37/mi avg pace)

Weekend training & an odd-lift PR!

FRIDAY

Fun day in the pool. All 50s were done under <60 seconds! 

SATURDAY

Just messing around after Oly class...

Third attempt @ 200# - surprised I got it!

then,

Good volume work. Was able to work on movement efficiency, and identify some things I tend to overlook when I'm fatigued. Productive.

Tuesday thru Thursday training

TUESDAY

Every minute OTM for 12 minutes:
405 Deadlift x 2 reps + chain weight & slight deficit

WEDNESDAY

AM-
Yoga class

PM-
90 mins of adult gymnastics & tumbling with BMIKE
-Neither of us are very good at cartwheels & round-offs, but it was still fun! 

THURSDAY

AM-

For 30 minutes:

Max distance Airdyne
Every 5 minutes (including at the start) complete
a 200m sandbag hill run (100 lb)

-5:22 miles.

PM-

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 - 10 Strict Handstand Push-ups
Minute 2 - 6 Bar Muscle-ups
Minute 3 - 50 Double-Unders

-Complete.
HSPUs & MUs unbroken, which was great. Broke 3 rounds of DUs, but only once each time. This was a great mental test from the 18th minute onward, forcing myself to control my breathing and stay accurate. Success.

Last 4 days of training!

FRIDAY

 Mixed Grip Power Clean

308

then,

Every minute OTM for 8 minutes
Power Clean x 1 rep

-all sets at 308. not as sharp as I'd like but no misses.

then,

Accessory work-
Reverse Hypers 5 x 10
Face Pulls 5 x 15

Couple hours later met Adrienne at the pool for our Friday swim tradition,

Best I've felt in the pool EVER. Exciting to see week-to-week improvement!

SATURDAY

REST.

SUNDAY

5 sets of:

Airdyne 1 mile (quick pace)

Shoot 5 arrows

Rest 2-3 minutes.

-3:33, 3:29, 3:28, 3:28, 3:26

Last set of 5 arrows

BULLSEYE.

MONDAY

AM-

9 am Yoga class

then,

4 x 800 meter run - rest 2 minutes.

Maintain comfortable pace & RELAX.

-3:44, 3:44, 3:48, 3:48

Breathing felt good, legs just a little tired. Consistent pacing. Pretty sure my neighborhood 800m course is closer to 850 meters or so.

PM-

5 x 5 Weighted Pull-ups

Last set at BW + 100#

then,

3 rounds for time:
145 Squat Cleans x 10 reps unbroken
Toes to bar x 15 reps unbroken
Ring Dips x 20 reps unbroken

-19:30

F@$!%&# TERRIBLE. First round done in 2:05, fell apart on ring dips. 2nd round got 7 on my first attempt, 10 on the second. Had to rest 2 minutes to get all 20 UB. Last round got 12 on my first attempt, rested another 2+ minutes before eking out 20 unbroken. Beyond frustrated, but my pressing endurance needs work. Cleans & T2B felt smooth, but this a triplet I knew would give me trouble. Live. Learn. Improve.

Morning Trail Run, Afternoon Snatches, Evening EMOM & Lecture

AM-

5k trail run with Adrienne & BMIKE

Breathing & stride felt a little erratic today, but still managed a faster pace than last month!

  

NOON-

Power Snatch doubles from blocks

250.
Unsuccessful first attempt (left); successful second attempt (right).
Stay over the bar!

then,

Snatch Pulls - 3 x 3

-All sets @ 300.

PM-

For 18 minutes, rotate through the following two stations on the minute:

Minute 1 – 5/3 Muscle-Ups

Minute 2 – 10/6 Strict Handstand Push-Ups

Minute 3 – 15 Kettlebell Swings (32/24 kg)

You’ll hit each of these stations 6 times.

MU - 5/5/5/3+2/2+2+1
HSPU - 10/10/5+3+2/5+3+2/6+4
KBS - 15/15/15/10+5/8+4+3

Cut it to 15 (5 rotations) minutes bc I had to haul ass to campus for lecture. KBS started to eat up my hands, even thru the Mechanix gloves, so broke these up the last 2 rounds as a precaution.

Late Night Training & Paused Back Squat PR

TUESDAY

AM-

Participated in some Brian-led group mobility during the morning competitor's class. Dug a LAX ball into my glutes, psoas, lats + some partner calf mashing. 

(6:30) PM-

Training, interrupted.

I can haz repair?

then,
back to the gym for a productive trainers meeting at 7:30. Wasn't able to re-attempt my training session until,

(11) PM-

8 continuous rounds of:
Row - 1 min
Farmers Walk - 1 min
FLR on rings - 1 min
Hand release Burpees (6 in target) - 1 min
Sandbag Cleans - 1 min

#noexcuses

WEDNESDAY

AM-
 9 AM Yoga class

PM-

Paused Back Squats
(compare here)

475 (20# PR)


And now, the premier of THE LEAGUE!

Labor Day Team Training!

TEAM TRAINING AT SPARKS MARINA!

Teams of two complete:

EVENT 1
Partner 2 mile run (time stops when BOTH partners are done)

At 20:00, transition to

EVENT 2
10 rounds alternating with partner:
100 ft sprint
10 DB G20H (50/h)
100 ft bear crawl

At 35:00, transition to

EVENT 3
AMR in 10 minutes of:
150 Kettlebell Swings buy-in (53)
then,
max reps Burpees to lifeguard pier

5 minute rest, then at 50:00 transition to

EVENT 4
10 minutes for each partner to find:
5RM Thruster (taken from ground)

RESULTS:
EVENT 1 - 16:05 (I finished in 15:08)
EVENT 2 - 13:29
EVENT 3 - 28 Burpees (KBS in 6:30)
EVENT 4 - 245 (video below)

Past 4 days!

WEDNESDAY

Light yoga at 9am. Will be taking an elective yoga class M/W for the rest of the semester. Otherwise, REST.

THURSDAY

11 AM- 

Wearing a 25 pound weighted vest AMR in 25 minutes of:
Run 1 mile
10 Burpee Muscle-Ups
100 Air Squats

-1 round + 1000 meters

Hurried to get this done in between coaching classes. Air quality in Reno is slightly better, so opted for some running. Was hoping to have enough time to push for the the second mile, but burpee MUs were slower than I anticipated (weight vest was loose & awkward), even missed a couple reps. Plus a shoelace malfunction at the last turnaround. 

4 PM-

Back Squat 405 x 20 Rest-Pause 

Of course I cut off the last rep...

FRIDAY

225 Hang Snatch EMOM x 10 minutes

Last minute.

then,

270 Power Clean & Push Jerk EMOM x 10 minutes.
-Complete. 

Rested for about an hour before Brian & I met Adrienne & Anji at the pool for some swim work.

100 warm-up
8 x 25yd - rest 20-30 seconds
(ODD - drill, EVEN - freestyle)
8 x 25yd - rest 20-30 seconds
(ODD - stroke choice, EVEN - freestyle)
6 x 50yd freestyle (with fins) - rest 30 seconds
-Complete. Feeling better each week in the water. 50s done in 45-48 seconds each set.

SATURDAY

Back at Avalance with Myles & crew!

Partner WOD with Bmike
For time:
100 Bar-facing Burpees
100 Axle Bar Deadlifts (160)
100 Axle Shoulder to Overhead

-15:22

then,

Strongman medley rotating thru:
Zercher Yoke Walk x 50 ft (280)
Farmers Walks x 50 ft (150/h)
Sled Drag x 200 ft (200)

then,

Atlas Stone gauntlet (pictured above):
6-5-4-3-2
Stone to shoulder
-Reps done OTM, weights ascended each round. Did this TWICE.

Start of Spring Semester!

MONDAY

WATTBIKE 5 x 3 miles
-Rest 3 minutes.

THEN
(4/3/13)

NOW

YAY FOR IMPROVEMENT!

TUESDAY

BEFORE CLASS-

Push Press 5RM

285 X 5

#PRECLASSPR

7:30 PM-

2 sets for times of:
25 Wall Ball (30)
25 CTB Pull-ups
50 Double-Unders
-Rest 1:1

-2:52, 3:14

then,

For time:
50 Wall Ball (30)
50 CTB Pull-ups
100 Double-Unders

Air quality in Reno is HORRIBLE because of the Rim & Yosemite fires. Breathing started to feel raspy after the 2nd set. Decided to cap it there. 

Post-Competition Flow Sesh & Last Training Day before WODSOMNIAC

TUESDAY

AM-

Row 10 minutes @ 18-20 spm
10 minutes mobility work (quad mashing!)
Row 10 minutes @ 20-22 spm
10 minutes mobility work (sub-scap)
Row 10 minutes @ 22-24 spm
10 minutes mobility work (groin, hamstrings)


compare here

Some noticeable improvement on the Erg.

PM-

Back Squat

475 x 3 - PR!

WEDNESDAY

Build quickly to a heavy-ish Clean & Jerk
-315 lb

then,

Every minute OTM x 10 minutes:
Clean & Jerk x 1 rep

-All sets at 275. Felt sharp.


Rested about an hour for gym meeting then,


Against a 2.5 minute clock:
Run 400 meters
Max reps 115 Overhead Squat - go by feel.
then,
200 meter run.
Rest as needed. Complete for 2 sets.


PLEASED.

A little more rest driving to Lombardi where I did:

For time @ 80-85%
Row 400 meters
30 Kettlebell Swings (55)
30 Toes-to-Bar
-4:23

then,

Every minute OTM x 12 minutes:
EVEN - 5 Thick Bar Power Cleans (130) + 100 ft shuttle run
ODD - 5 Bar-facing Burpees + 100 ft shuttle run
-Complete.

Summer Strength Recap!

THE EVENTS

THE RESULTS

THE HIGHLIGHTS

WOD 2B

The secret? Bucket hat.

THE FLOATER

WOD 3

305 HANG CLEAN X 2 - TAKE 2!

THE FINAL

Final WOD

Part 1
"Fast Fran"
15-12-9 reps of:
Thrusters (95)
Pull-ups

immediately into,

Part 2
115 Snatch x 10 reps
135 Snatch x 8 reps
165 x 6 reps
185 x 4 reps
205 x 2 reps

TIME CAP: 8 MINS

The final 2 reps.

THE FINISH

As Darren Ellis says,
"Full effort is full victory, but total victory is totally awesome!"

2 more days o' training!

TUESDAY

AM-

Double Tabata Sprints
-Stay relaxed and focus on your breathing.

Minus 27 sec delayed start and I was running a 6:53 pace. Took 10 sec rests at a standstill. Breathing felt better, time to mobilize!

PM-

Build to a heavy Push Jerk

300#.
Missed 315 next set, L-shoulder just gave out.

WEDNESDAY

Wanted to do some event practice in light of the event announcements for the Summer Strength Challenge this Saturday!

For time:
Row 500 meters, then
15 Deadlifts (275)
15 Burpees Over the Box (24 in)
Rest 60 sec
10 Deadlifts
10 Burpees Over the Box
Rest 60 sec
5 Deadlifts
5 Burpees Over the Box

-3:22 (1:44.8 row)
-1:04
-:29
4:55 TOTAL WORKING TIME (MINUS REST)

That's a nasty little one! Glad I went through a little dry-run of it so I better know what to expect!

then,

-5 minutes rope climb practice focusing on footwork & a fast descent before,

2 sets for times of:
Shoulder to Overhead x 10 reps (185)
1 Rope Climb to 20 ft
50 ft sprint
20 Kettlebell Snatches (53)
Rest as needed.

-1:20
-1:15 (video below)

Rested a couple hours before accompanying BMIKE into Lombardi to finish out the day.

Every 2.5 minutes OTM for 5 sets (11:30 minutes total) complete:
50 Thick Rope Double-Unders
2 Hang Squat Cleans

-225, 250, 275, 300, 315 (video below)

PR.

Unexpected PR. Hoping to hit this (or more) at the SSC this weekend. 

Another 3 Days!

SATURDAY

3RM Deficit Deadlift

455 x 3 + chain wt.

then,

3 sets for times of:
275-lb Deadlift x 10 reps
Seated Sled Pull x 50 ft
Ring Dips x 15 reps

Footage of the 2nd set.

-50 sec, 49 sec, 50 sec

SUNDAY

AM-

5K Trail Run


AFTERNOON-



2.17 seconds

Just a fun afternoon shooting some OBSCENELY large & powerful guns. 50-cal "cannon", SKS, AK-47, Saiga 12-gauge, AR-74, the list goes on...

MONDAY

BRO-SESH, 2.0 AT THE MACX

2-man teams cabeza a cabeza:
Randy & Drew (TEAM ASRX) vs. Matt & Brian (TEAM DEEP-V)

WOD 1
15 minutes to find max Snatch as a team
-TEAM ASRX: 230 KG (RANDY - 100 KG, ME - 130 KG)
-TEAM DEEP-V: 220 KG (BRIAN - 100 KG, MATT - 120 KG)

1# Snatch PR! 

WOD 2
(A)
2 minutes max Muscle-Ups as team
Rest 60 seconds, then
(B)
Partner AMR in 7 minutes of:
4 Deficit Handstand Push-ups
50 ft DB carry anyhow (100)
8 Alternating DB Snatches 
50 ft DB carry anyhow & tag partner.
-TEAM ASRX: (A) 14 MU (B) 5 rounds + 1
-TEAM DEEP-V: (A) 22 MU (B) 5 rounds + 13

Muscle-ups were a tough set-up for the tall guys. DB's had thick & slick knurling and 100# nearly came flying out of my L hand on a couple rounds. Fun AMRAP!

WOD 3
For max calories on the Erg
:30/:30 alternating with partner.
-TEAM ASRX: 230 CALS
-TEAM DEEP-V: 222 CALS