Swimming, Prowler sprints, and Back tucks

10:00 am

A.

Swim Class
-6 X 50 meters (rest 30-45 sec)
3 freestyle, 3 breastroke

-Team IM Relay

-then Brian and I alternated 5 rounds each of:
10 Burpees
Swim out 10 meters & retrieve diving brick
Swim back 10 meters carrying brick

Fun class. Still not able to swim a 50 meter freestyle continous, but slowly getting better. IM Relay was fun (even though we finished last, lulz) and the diving brick WOD was tough but fun (easier once we figured out how to better carry the brick).

2:30 pm

B.

Prowler Sprint Test

compare results here

Much better than last time, despite using a heavier sled (210 X 10, 250 X 5). No significant drop-offs in time, even at the heavier weights.

5:00 pm

C.

EDS & light mobility followed by,
AMR in 10 minutes:

30 ft Handstand walk
1 Back tuck

7 rounds at a quick, but not hurried pace. Back tucks weren't great (stay too far in my heels), but getting more proficient when tired.

West Keystone Canyon Hike

Explored the West Keystone Canyon trails for over an hour with Anji this afternoon. Some steep terrain, a little snow, mud, and some great panoramas. Wore a 25 lb vest and threw in a few run intervals sporadically. 

View from the top of the 'R'

Trails? We blaze 'em.

10:00 am

A.

3:00 pm

B.

Three sets, not for time, of:
Muscle-Ups x 3-8 reps

Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

C.

Every minute, on the minute, for a total of 10 minutes, perform the following:

Snatch x 1

Loading:

*Set 1 – 55%

*Set 2 – 60%

*Set 3 – 65%

*Set 4 – 70%

*Set 5 – 75%

*Set 6 – 80%

*Set 7 – 85%

*Set 8 – 90%

*Set 9 – 95%

*Set 10 – 95+%

In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

Results:
A) see attachment.
B) Complete - MUs felt sharp.
C) 155, 165, 185, 195, 210, 225, 225, 225
Shut it down here. As soon as I touched 80% my body shut down. Zero turnover speed. Felt dizzy & disoriented and shoulder was none to happy.

Felt like a zombie since the weekend. Half-hearted attempt at training yesterday, and a sub-par snatch performance today means I should dial it back the next couple days. Deload = reload. 

Focus the next 2-3 days will be:
-daily morning meditation/visualization
-low to moderate aerobic work
-daily EDS drills
-break up some gristle

Basically, get my mind & body right heading into the Open!

Post-Warriorz Write-up

So Charlie asked me and a lot of the participants from this past weekend to write their opinions of the camp, so consider this that. I've been the recipient of some great coaching from a handful of prolific Crossfit minds, people who have fundamentally changed the way I look at training and movement. You know, the type of people that have the ability to distill esoteric concepts in such an accessible way that something clicks in your mind, and you have what I like to call one of those "a-ha" moments, which is what happens when you find yourself inexplicably capable of doing something you otherwise couldn't were it not for the tutelage of the person who seems to posses some preternatural understanding of movement. 

Charlie Zamora is one of those coaches. Going over his EDS (Every Day Skills) during the group warm-up it's clear that Chuck gets it, that it being an appreciation and understanding of the inter-related nature of movement. You wanna learn more? You'd be well served to make the trip to Elk Grove and spend some time working with Charlie. Let's just say I was surprised to make a breakthrough on my split jerk technique after applying the positional cues we covered while working hollow body and arch rocks. I like to pride myself on being one of those "clinical" coaches/athletes, but was definitely out Doogie Howser-ed. Moreover, Charlie may arguably be the most enthusiastic and motivated people I've encountered in the 6 years I've been in Crossfit. His passion for what he does is palpable, and everyone at the camp was feeding off it. The table was set, and PR sauce was being passed around liberally. Charlie brought together an incredible group of athletes and coaches, and created one of the more exciting and positive envrionments I've been in outside of competition. Can't wait for the next installment of the Warriorz Athlete Camp aka "The Traveling Exercise Circus!"

Weekend Training

Saturday (2/23)

Warriorz Crossfit Athlete Camp

Fun movement & skill based warm-up led by Charlie before moving into part A.

A.
Deadlift session with Mark Bell
-worked up to 500 X 2 (PR). attempted 515, but wouldn't budge today. finished off with some light deficit pulls and a 60 second timed set with 135 + green band. Hammies were smoked!

B.

Snatch Work
-decided to build up to a heavy Power Snatch. 

260 (PR)

Quick lunch break, then met on the platforms to go over jerk technique where we were able to apply a lot of the positional drills we went over during the warm-up. 

C.

Split Jerk

-build to a heavy single. hit 355, went to 375 (a 10 lb PR attempt) and ...

damn left shoulder!

No rest, since the whole gym was watching that attempt, and straight into a 3-person partner workout:

D.
For time:
30 Bar Muscle-ups
60 Power Cleans (95)
90 Shoulder to Overhead
120 Back Squats 

-10:58
Shout out to my partners Kayla & Jody for doin' work on the BB movements!

Then I managed to wrangle Brian, Gabe, and Dusty into a little finisher workout where we each cycled through the following 3 times each (12 rounds total):

E.
50 ft Sled Push (high bar)
10 Dumbbell Ground to Overhead
50 ft Sled Push (low bar)

-12:02

Done. Reset my "go signal" with some Mocha Progenex, helped Charlie clean up a bit, then sat around and BSed and waxed philosophic on life and Crossfit.

Oh, and I played with pugs.

Sunday (2/24)

Got to bed late since Brian and I decided to "rage" last night, which means he had a couple cocktails and I drank a couple Lonestars, chatted with friends, then opted to grab pizza at 2 am while the rest of our group hoofed it to a seedy nightclub. Epic.

Joined Drew at Virginia Lake for some mile repeats:
3 X 1 mile repeats (rest 4 minutes):
-6:53 (lil' fast)
-7:30 (lil' slow)
-7:09 (just right)

Great weekend of training, and a more extensive re-cap of the Warriorz camp to follow!

Hang Snatch PR!

8:15 am

A.

45 minutes Airdyne
(perform a 30 sec sprint every 5 minutes. 2nd half a little faster than the first)

-11.72 miles + 1km cooldown run

3:30 pm

B.
Snatch Balance
Went in without a set plan or rep scheme, just feeling it out. Hit 305 on the 3rd attempt, plus 2 half-hearted attempts @ 335. Moved onto some Tall Snatches for a few sets to work on speed to receiving. Then, some heavier hang snatch attempts. Noticed I was feeling exceptionally fast under the bar, so decided to see how high I could go today.

285!

When in doubt ... nap.

10:00 am

A.

Various fun drills @ swim class
-Water polo "dribbling", astronaut walks, underwater swims, parachute & bungee resisted swims, etc.

3:30 pm

B.
additional snatch work and a mid-length AMRAP...

Nope, think I'm going to nap.
Which I did.
For 2 hours.
And it was glorious.

Studied before Spanish class, aced the quiz.
Received written test back ... aced that, too.

Vida es buena.

Also, follow this link & listen:
http://www.npr.org/2013/02/18/171926131/how-to-thrive-short-commutes-more-happy-hours

9:00 am

A.

Row 30 minutes
(increase effort/stroke rate every 10 minutes)

4:00 pm

B.
EMOM for 10 minutes:
Handstand Push-ups X 10 reps
Box Jumps (24 in) X 10 reps 

No rest immediately into,

C.
EMOM for 10 minutes:
Bar Muscle-ups X 4 reps
20 meter Sandbag shuttle (80 lb)

Rest approx. 10 minutes, then

D.
AMR in 10 minutes:
100 meter Hill sprints
(jog back recovery)

Results:
A) 7002 meters - 2:14 (18 spm), 2:08 (21 spm), 2:03 (24 spm)
B) Complete
C) Complete
D) 9 rounds (wearing 20 lb vest)

10:00 am

A.

About a 20 minute break, then

B.

Three sets, not for time, of:

Butterfly Chest-to-Bar Pull-Ups x 10-12 reps

Alternating Pistols x 12-16 reps (6-8 each leg)

Burpees onto a 2″ Plate x 15 reps

Work on speed and efficiency with each of these.

C.
Every minute, on the minute, for 12 minutes:
Split Snatch (1.1)
(Alternate forward leg for each rep.)

5:00 pm

D.

Complete as many rounds and reps as possible in 3 minutes of:

3 Squat Clean & Jerk (225/155 lb)

6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:

3 Squat Clean & Jerk (205/145 lb)

6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:

3 Squat Clean & Jerk (185/135 lb)

6 Chest-to-Bar Pull-Ups

Results:
A) Complete
B) Complete
C) 135, 155, 165, 175, 185, 195, 205, 215 (1/2), 210, 215 (X - didn't attempt 2nd), 205, 205
This is definitely an awkward movement for me, but a fan variation that spared my shoulder a bit today. Just need to improve pulling myself under aggressively into a deeper lunge position. I suspect most of these ended up as Power Snatches.
D) 3, 3+2, 3+2

Redneck Biathlon, the redemption!

9:00 am

A.

60 minute trail hike/run

-nice, easy effort with my beautiful lady to take advantage of the beautiful AM weather.

11:30 am

B.

Three sets, not for time, of:
L-Sit x 45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

2:00 pm

C.
Redneck Biathlon!

compare results here

Results:
A) Complete
B) Complete
C) 3 attempts, best run was 2:43 (1 penalty). Once I have the edited footage of my last run I'll post it, but let's just say the MPAA would slap a NC-17 rating on it.

And in other Darwin Award developments...

2:00 pm

A.

Three sets of:

Deadlift

*Set 1 – 8 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

Rest 3-4 minutes between sets

Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

485 X 4 (PR)

B.
Spent 20 minutes drilling Back Extension Roll to Handstand, and helping Anji with her Bar Muscle-ups

C.
Partner AMR in 12 minutes:
80 meter mixed obect carry (50# Sandbag/24 kg Kettlebell)
Toes to Bar X 15 reps

7:00 pm

D.

3 rounds for time:
14 DB Snatches (75)
7 Box Jumps (45 in)
50 ft Dog Sled push (243 lb)
7 Muscle-ups
50 ft Dog Sled Push 

Couldn't resist one more WOD after coaching tonight. Did this in an enclosed basketball court. Box jumps were done onto a proscenium stage. WOD improv. Anywhere, anytime.

Results:
A) 405 X 8, 445 X 6, 485 X 4 (PR)
B) Complete (got a few good reps!)
C) 9 rounds + 45 meters
D) 9:40

 Oh yeah, and I was on a horse today.

10:00 am

A.

AMR in 45 minutes:
"Wolfpack 50s"
10 Handstand Push-ups

12 yd swim underwater
10 Pool Muscle-ups
25 yd freestyle
10 Hollow Rocks

25 yd freestyle
12 yd swim underwater

4:00 pm

B.
Power Clean from blocks (just below the knee)
Build to a heavy single

300#

then,

C.
Every minute, on the minute, for 10 minutes:
Power Clean from blocks (just below knee) X 2 reps @ 75% of heavy single

Results:
A) 10 rounds (with fins)
B) 300 (PR)
C) 225

8:00 am

A.
30 min airdyne easy pace(for these, in middle 10 min sprint last 10 sec of every minute)1st 10 min easy, last 10 min little harder than 1st

3:00 pm

B.

Spend 15 minutes practicing bridging

 don't laugh, that's pretty damn good for me.

C.

Positional work

3-stop Snatch Deadlift + Hi-hang Snatch @ 60-70%

225# 
 

Results:
A) Complete (7.65 miles)
B)Complete
C)Worked mostly between 165-185 lb.

10:00 am

A.

3:00 pm

B.
For time:
1 to 5 to 1 unbroken Muscle-up ladder

C.
For time:
10 Free-standing HSPU
20 Power Cleans (185)
30 Pistols
40 Chest to Bar Pull-ups
50 Toes to Bar

D.
AMR in 8 minutes:
50 Burpees Over the Erg
Row max meters in the remainder of time

Results:
A) Complete
B) 2:54
C) 11:28
should have been sub-10. FHSPUs were mostly singles. couldn't cycle PCs well today (6,4,3,3 then 1's). Accidentally did 47 ctb pull-ups, and t2b were mostly (quick) sets of 4-5 beyond 20. 
D) 1298 meters
burpees done at roughly 2:30. slow transition, and was battling to keep a sub-2:00 pace. mechanics felt smooth though. 

Despite some "sub-par" numbers, really felt it was a beneficial session. Learned when/where I tend to lose focus in a WOD, and was more conscious of my breathing. Engine feels good, body is a little tired. Nothing a little R&R can't fix!

8:00 am

A.

8 rounds for time of:

Run 250 meters
Burpee Pull-ups X 10 reps

11:00 am

B.

Five sets of:

Muscle-Snatch x 1 rep

Rest as needed

C.

Six sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest as needed

Build over the course of the six sets to a heavy triple.

225#

235# (fail)

D.
5 sets for max reps of:
30 seconds Kettlebell Swings (32 kg)
30 seconds Rest

Rest 2 minutes, then...

50 Kettlebell Swings (32 kg) for time

3:00 pm

E.

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .

Every minute, on the minute, for 5 minutes:

Back Squat x 3 reps @ 85% of 1-RM

Results:
A) 21:33 - tried to keep it around 85% the entire time. done fasted + BCAAs.
B) 115, 125, 135, 145, 155
C) 185, 195, 205, 215, 225, 235(2)
D) 87 total reps (19,18,18,16,16) + 2:33 - grip was fried.
E) 315 X 3, 350 X 3, 375 X 2 405 X 0 (soft at bottom) - all sets with 50# chain. then, 365 X 3 for 5 minutes (no chain).
 

10:00 am

A.

Every minute on the minute for 10 minutes:
Beaded Heavy Rope Double-unders X 20 reps

Fat Bar Thrusters X 3 (135)

B.

4 rounds for time of:
Power Clean X 7 reps (225)
Parallette Handstand Push-ups X 5 reps

C.

Partner AMRAP in 25 minutes:
Wall Ball X 15 reps (30)
Toes-to-Bar X 15 reps
150 meter Heavy Bag run

3:00 pm

Played an hour of 3-on-3 basketball at UNR with Brian and some co-workers. A lot of fun despite a total lack of skill.

Results:

A) Complete
B) 8:46

C) Me - 5 rounds, Brian - 4 rounds + 15/15

just modeling some Lulu. 

Session @ Sparks Elite

A.

Emom for 10 minutes:

Sled Push X 20 meters

Rope Climb X 15 ft

B.

Front Squat

Build quickly to a heavy single

405#

C.

Five sets of:

Hang [power] Snatch + Snatch

Rest as needed

Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.

+
additional position work from the knee:

225 - not good.

D.
Row 2000 meters
-increase pace & ouptut every 500 meters.

Results:
A) Complete - tough with the drag from the rubber indoors.
B) see video
C) 135, 155, 185, 205, 225
D) 7:40 - done on old C2 rower.

10:00 am

A.
45 minutes swim technique work

3:00 pm

B.
60 minutes gymnastics skills work
(more "play" than work. make it productive and fun)

5:30 pm

C.
8 sets of:
Close Grip Floor Press (with Fatgriz) X 3 reps
Rest 45-60 seconds.

D.
4 X 50 meters Sled Drag Face Pulls

Results:
A) Complete
B) Worked on handstands and freestanding HSPUs, back tucks and some muscle-up work + 3 X 25 GHD Sit-ups
C) 155 X 3, 185 X 5 + 50# chain
D) Complete

7:30 am

A.

Airdyne 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort

7:30 pm

B.
Build quickly to 1RM Clean Deadlift

475 (20# PR)

C.
8 sets of:
Clean Grip Deadlift X 3 reps
-Rest 60 seconds.

Results:
A) Airdyne - 3.5 miles + handstand support & shoulder touches, bounding box jump practice (24-30 in), bar muscle-ups & sandbag get-ups + Run - 2.5 miles (roughly 18 mins)
B) see video
C) 275 + 65# chain (great speed)

Super BROwl Sunday

Four 8-minute quarters for max reps in teams of 2 of:

Qtr 1

Burpee Muscle-ups X 3 reps
Push Press X 12 reps (95)
Shuttle run X 40 meters

Rest 4 minutes

Qtr 2
Hang Power Clean X 8 reps (135)
Alternating Front Rack Lunge X 6 reps
Toes through Rings X 10 reps

Rest 4 minutes

Qtr 3

Wall Ball X 12 reps (20)
Double-unders X 24 reps

Rest 4 minutes

Qtr 4

Partner A holds chin over bar

Partner B does max reps deficit Handstand Push-ups

immediately into "Overtime!"

850 meter Sandbag run

Results:
A) 8 rounds + 3/12/10 meters
B) 8 + 8/6/5
C) 10 + 7

D) 47 total HSPUs + 7:22 sandbag run

Ad Hoc

Woke up this morning, promptly hit the snooze, went back to sleep. Repeated this process for the next hour before finally getting out of bed more than an hour after I had planned. I'm accustomed to soreness, but knew mentally that "it" (motivation, purpose, joie de vivre, whatever) wasn't there to today to enure me against the rigors of another balls-to-wall training day. So I did what most Crossfitters (and I don't exempt myself) are often remiss to do - let myself have a rest day. Not a rest day, even. Because I didn't rest per se, I just gave myself a little latitude to do whatever it is I felt like doing. If it was nothing, so be it. After breakfast I hopped in the tub and took a 20 minute epsom salt bath. Afterward I felt a little rejuvenated and went downstairs to mess around in the garage, no real game-plan. I ended up jerry-rigging a little set-up for chain suspended Goodmornings (see video below). It was (much to my relief) surprisingly stable, so I decided to work up to a heavy triple.

315 X 3

After a belated birthday lunch with my parents, I opted to take advantage of the uncommonly warm weather we've been having in Reno the past few days (56 degrees ... what?!) and go on a trail run. 

Roughly 6km. No real intent to go out and try to break my PR (28:14), just enjoy being outside soaking up some Vitamin D. Realized I was on a good pace at the turnaround point and decided to give it a go. Despite trudging through some muddy spots I managed a faster pace on the return trip, finishing with a hard effort the last 250 meters and clocking in at 28:00 even (PR).

Then, hanging out in the garage this evening:

Extra HSPU practice
(aka Pre-Soul Night Pump Sesh)

Max Reps in 5 minutes of:
"No-touch" Handstand Push-ups
-25

then,

Emom for 5 minutes:
Deficit Handstand Push-ups X 5 reps
-Complete

Lesson? The pursuit of PRs often requires a little PR - Personal Rejuvenation (catchy, eh? Tony Robbins better keep his banana hands off that acronym). I'm not particularly sure why (or if) people read the blog with any regularity. But I've perused the blogs of higher profile CF athletes and found they often omit the bad days from their logs. Truth be told, I have them ... often. I struggle with things. I get frustrated at my perceived lack of progress in some areas, and the painfully slow rate of improvement in others. I wake up some mornings questioning why I do this to myself - live this ascetic lifestyle to pursue a goal that has proved elusive the last 3 years. It's not easy. I go to school full-time. I work weekends at a bar, which sometimes has me up until 3-4 am. There are seemingly endless numbers of concessions and trade-offs I've made to pursue my goals, and sometimes I wonder if the costs exceed the benefits I've derived.

...And then I have days like this. Days that remind me that the life I pursue is one of my own invention, and is a matter of choice, not obligation. My only benchmark is the satisfaction I derive from my own effort, not my met-con times and Oly numbers relative to other competitors. The purpose comes from the process, not the elusive end result. Moreover, I'm fortunate to even have choices, that the majority of the dilemmas I face in my life are existential - not material - in nature. First-world problems, right? My life isn't zero-sum. Nothing need be pursued at the expense of something else if we can take the time to acknowledge and recognize the interconnectedness of the seemingly disparate facets of our lives. I master myself in the gym - physical, emotional, mental - so that I may master myself in other arenas, other fields of battle that are likely to be less publicized than Regionals and the Games. 

Lastly, a bad-ass song to appropriately bookend this little disquisition: