13.4 dry run

10:00 am

A.
Swim class
200 meter warm-up (free, back, breast, side)
then,
500 meter TT (with fins)
-9:45
100 meter cooldown (breast)

Alright, next time I'll be shooting for that <20 minute 1k.

3:00 pm

-Warmed up with a few light sets of banded DLs, followed by some mobility work (thoracic, hams, hips).

B.

AMR in 3 minutes:
3 Clean & Jerks (135)
3 T2B
6 Clean & Jerks
6 T2B
9 Clean & Jerks
9 T2B

...

-45 reps

-Good 13.4 dry run. Pacing felt good, T2B were smooth. Just need to be ready to attack the transitions on Saturday!

C.
Sled Pull-thrus X 200 ft

-Did this in 4 X 50 ft increments with 15 air squats after each 50 ft segment.

13.4 Announcement!

A.

Three sets, not for time, of:

Toes to Bar x 10 reps

Double-Unders x 50 reps

Handstand Walk x 15-20 Meters

B.

Take 15-20 minutes to build to today’s heavy Snatch


225, 1st attempt (not so bueno)

225, 2nd attempt (mas bueno)

C.

Run 2-3 Miles @ 80-90% effort

– OR –

Row 4-5k @ 80-90% effort

-Ran the East Keystone Canyon trail with Brian. Made the turnaround at 15:43, waited about 90 seconds for the other troll before starting back. Breathing felt good, ran a negative split.

Results:
A) Complete - HS walks felt great.
B) 20 minutes of positional work with Brian (155-185) + a couple heavier singles (see video).
C) 30:00

10:00 am

A.

Got through it better this time!

Showered off, mixed some whey, then back into the gym for skwatz!

B.

Five sets of:

Front Squat

* Set 1 – 3 reps @ 75-80%

* Set 2 – 2 reps @ 80-85%

* Set 3 – 1 rep @ 85-90%

* Set 4 – 1 rep @ 90-95%

* Set 5 – 1 rep @ 95+%

Rest as needed

C.

Two sets of:

Back Squat x Max Reps @ today’s heaviest FS weight

Rest 3 minutes

4:00 pm

D.
Every minute OTM for 14 minutes:
Odd - 8 Thrusters (115)
Even - 10 CTB Pull-ups

then,

E.
Every minute OTM for 14 minutes:
Odd - 7 DB Power Cleans (50) + 2 trips FC
Even - 12 Ring Dips

Results:
A) Complete
B) 335, 365, 385, 405, 425(0) - got lazy, 425 - better.
C) @ 425 lb - 3, 1. rough sets, legs are pretty smoked.
D) Complete
E) Complete

Monday's work

11:00 am

A.

Three sets, not for time, of:

Kipping Handstand Push-Ups x 5-15 reps

(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

Toes to Bar x 10 reps

B.

Take 15-20 minutes to build to today’s heavy Clean & Jerk

If your legs are still sore from 13.3, perform these as power cleans. Regardless, let feel dictate load.

C.

For time:

10 Ground to Overhead (205/145 lb)

30 Toes to Bar

10 Ground to Overhead (185/135 lb)

20 Toes to Bar

10 Ground to Overhead (155/105 lb)

10 Toes to Bar

Use one barbell. Athlete must remove the plates as they progress through the workout.

4:30 pm

D.
Airdyne Repeats (max 8 sets):
AD 1 mile in 3:20 or less
Rest 90 seconds
Repeat until failure, or cap is reached.

Record time, then immediately into:
E.
50 Burpees for time

Results:
A) Complete - first set of HSPUs strict, then kipping, then on rings. all sets UB!
B) 225, 245, 275, 300, feelin' it...315 (push jerk PR). PC maybe caught a little low, but I'll take it.
C) 7:45
D) 3:13, 3:13, 3:15, 3:14, 3:16, 3:15, 3:16, 3:17
E) 3:36 - this was woof.

13.3 @ CF Anywhere EDH

WORKOUT 13.3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10' target)

90 Double-unders

30 Muscle-ups

-259 reps

Felt good going in. Took advantage of the extra O2 at sea level. Paced 150 wall balls near perfectly, clocking in at 6:26. Over to DUs, and despite a few trip ups, done at 8:04, which left me with the amount of time I anticipated I'd need to make a dent in the 260's. Well, that didn't happen. Shoulders started tightening up, and MUs were stuck to 2s and 1s. Disappointing. Another week, another opportunity missed.

Brian and I joined Ben Alderman afterward for a little fun finisher work. 

Complete 3 rounds, not for time:
Sandbag Clean X 10 reps (110)
Forward Sled Drag X 100 meters
Atlas Stone Carry X 100 meters

A few beers were consumed beforehand and after, and fun was had by all!

Thanks to Blair Morrsion and the cast and crew at Crossfit Anywhere EDH for the hospitatlity!

Worked Wednesday night until 2:30 am, slept until 12:30 the following afternoon. Managed to make it to the gym by 3:30 after a leisurely "morning". 

15 minutes spent drilling freestanding HSPUs and walking, the last few minutes over a barrier. Managed to pull off this little feat:

Put Anji through some rowing drills before moving onto some more 13.3 prep work.

4 sets of:
30 seconds max reps Double-unders
Rest 30 seconds
5 Muscle-ups
Rest 60 seconds

-DUs went 54, 53, 53, 53. MUs were unbroken, but harder than I expected using a thicker RX jump rope for DUs.

Made it home to slam some whey and a PB&J sandwich before Brian and I left to get one more session in before coaching the 7:30 open gym session at Sparks Elite.

For time with a partner:
Row 2000 meters
100 Burpees facing the Erg

400 meter Prowler Push
20 Rope Climbs (15 ft)

-27:15

Switched off every 500 meters for the 2k row, finished at 7:25. Practiced different pacing strategies with burpees alternating every 10 reps. Rope climbs felt smooth. Good volume session.

On to 13.3

A.

Swim WOD

100 meter warm-up
then,

Every minute OTM X 20 minutes, alternating:
(A) 50 meter underwater swim (with fins)
(B) 15 hand release Push-ups

then,

200 meter kickboard cool-down

Rinse off, then

B.
4 sets of:
Thick Bar Shoulder Press X 4-5 reps
Rest 45-60 seconds
Supine Ring Rows X 10-12 reps

Rest 45-60 seconds
GHD Sit-ups X 15 reps

then,

C.
AMR in 5 minutes:
Max sets of 15 unbroken Wall Balls

Results:
A) Complete, 50m swims completed in 48-50 seconds each round.
B) 135(5)/12/15, 155(5)/12/15, 175(5)/12/15, 185(4)/12/15
C) 8 (120 WBs total)

Good training day. Looking forward to some revenge with 12.4/13.3. Glad I'm doing it at sea level this weekend!

Super Training, Part Deux

2:00 pm - @ Super Training Gym Sacramento

A.
-Sled Dragging & Prowler warm-up
-ME Safety Bar Box Squat
-5RM Conventional Deadlift
-GHRs, Reverse Hypers, Hammer Strength Rows

Great group of guys today at ST - Blair, Ben, Arturo, and myself. Managed 440 for the Safety Bar Box Squat (15 lb PR), then pulled 455 X 5. Finished up with 3 sets of accessory work and some additional sled dragging to cooldown.

5:30 pm - @ CF East Sacramento

B.

AMR in 90 seconds:
15 Double-unders
10 Sit-ups (anchored)
5 Hang Power Cleans (185)
-Rest 30 seconds. Repeat for 8 total cycles.

-(reps) 60, 60, 63, 60, 60, 56, 56, 58

Justin invited me to do the affiliate training WOD. Used a thicker, heavier rope for DUs and a bar with virtually no spin on it. Fell off my goal 2 rounds per 90 seconds pace after I missed a few DUs in the later sets. Fun workout, good mental test trying to push the pace.

Some highlights from my last session at ST!

A.

Three sets, not for time, of:

Kipping Handstand Push-Ups x 5-15 reps

(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

L-Sit x 40-60 seconds (accumulated)

B.

Back Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 95+%

Rest as needed

Rushed to the campus health center to get my albuterol prescription refilled. Came back to Lombardi to finish up.

C.

Six sets of:

Hang Snatch + Snatch

Rest as needed

Build over the course of the six sets. Let feel dictate load.

D.

Three rounds for time of:

5/3 Bar Muscle-Ups

7 Power Snatches (155/105 lb)

9 Overhead Squats (155/105 lb)

Results:
A) Complete (15/15/60 sec) - C2Bs are feeling smoother.
B) 335, 380, 425(0) - stapled, ooft. Decided her to back it off and did 3 X 10 X 225 + 50 lb chain.
C) 135, 155, 185, 205, 225 + 2 extra hang snatch singles @ 245, 255.
D) 5:54

Last 3 days of training

Thursday

10:00 am

A.

Swim class

-200 meter warm-up

-kickboard drills, reverse IM

-3 rounds of:
1 minute treading water
10 Pool Muscle-ups

-100 kick cooldown

3:00 pm

B.

Practice Session:

One set for time at 100% (go as fast as humanly possible):

5 Shoulder to Overhead (115/75 lb)

10 Deadlift (115/75 lb)

15 Box Jumps (24"/20")

Rest until fully recovered, and then . . . 

Two rounds for time (at competition pace*):

5 Shoulder to Overhead (115/75 lb)

10 Deadlift (115/75 lb)

15 Box Jumps (24"/20")

* Competition Pace

· If you are an athlete who trusts in your conditioning, complete the rounds at 95%.

o Example - if you finished your 100% round in 42 seconds, you should be aiming to complete each competition pace round at 95% in 44 seconds.

· If you are an athlete who finds that they run out of gas in 10-minute workouts, complete the rounds at 90-92%.

o Example - if you finished your 100% round in 42 seconds, you should be aiming to complete each competition pace round in 46 seconds if you're pacing at 90%.)

-First set took :44. 2 rounds were 1:40. Then did an additional 4 minute AMRAP: 127 reps. 

Friday

Rest/Recover for tomorrow's 13.2 attempt!

Saturday

12:00 pm

WORKOUT 13.2

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

-303 reps

Never felt like I slowed down, but cycle rate on DLs & box jumps definitely slowed beyond round 5. Pleased with the urgency of my transitions, and recovered well after the WOD. Decent number, but wanted to push 11 rounds on this one.

then,

20 minute easy Watt Bike cooldown
(6.59 miles)

6:00 pm

A.

Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B.

Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C.

One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips

Results:
A) 1:10, 1:12, 1:15 - all sets UB
B) 225/78, 245/88 (chin-over), 265/98 (chin-over), 280/107 (chin-over)
C) 225 X 8 + extra pull-up single @ 135 lb (chin over)

D) 5 rounds + 12 reps - dips broken after 1st round, down to 2s at the end. C2Bs got a little erratic. 

. 

13.2 Announced

A.

For 30 minutes:
100 ft uphill Walking Lunge
150 meter Sandbag Hill Run (50)

-Met up with Wulf around 8:30 this morning. Loaded some sandbags in his truck and drove down to 15th st across campus. Workout started with a 100 ft lunge up the street to a 50# sandbag, throw it on the shoulder and run 150 meters to the top. Walk/jog (shuffle?) back down, drop off the sandbag, return to the start. Rinse, repeat.

B.

15 minutes hand balancing/walking practice

C.

Every minute, on the minute, for 6 minutes:

5 Squat Cleans (155-185/105-135 lb)

Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.

D.
Every minute OTM for 14 minutes:
(A) Push Jerk X 7 reps (155-185 lb)
(B) Chest-to-Bar Pull-ups X 10 reps

E.
For time:
30 Thrusters (135 lb)
1000 meter Row
30 Burpees facing the Erg

20 minutes on UNR's new Watt Bike!

The newest addition to the UNR gym. Pretty baller.

Results:
A) 7 rounds + 100 ft/20 meters
B)Complete
C)155, 165, 165, 185, 185, 185 - all sets 13-14 sec.
D)155, 165, 185 X 5 minutes; C2B Pull-ups UB every round.
E)8.02 miles @ 75-80% aerobic.

-Got to campus a little early, spent 20 minutes mobilizing before swim class.

A.

-Rest long enough to shower and slam some whey before finishing the rest of my programming.

B.

Three sets, not for time, of:

Double-Unders x 50 reps

Kipping Handstand Push-Ups x 5-15 reps

(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

C.

Deadlift

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

Rest as needed

D.

Three rounds for time of:

275/185 lb Deadlift x 10 reps

Handstand Push-Up x 20/15 reps

Rest exactly 3 minutes, and then . . .

E.

Three rounds for time of:

20 Kettlebell Swings (32/24 kg)

20/15 Ring Dips

Results:
A)Complete
B)Complete, done with heavier RX jump rope.
C) 335, 385, 440
D)2:50 - misread, only did 15 HSPUs per round.
E) 5:14

Hang Power Clean PR

A.
Every 2.5 minutes OTM for 20 minutes (8 sets):
150 meter run
8 Box Jump-overs (24 in)
4 Muscle-ups

-Pushed the run harder the last 2 sets to see if I could still push the transition pace. Felt myself slow down on the Box Jump-overs. MUs were crisp every set though.

B.
3 sets of:
Back Squat X 3 reps
(pause 3 seconds at bottom)

-Paused there to ingest some calories and wait for Anji to get back from her mid-term so I could have some company while finishing my accessory work.

C.
Drilling Hang Power Cleans with Anji
feelin' it...
 

285 X 3 (PR)

D.

3 sets of:

Natural Glute-Ham Raises X 10 reps
Rest

Reverse Sled Drag X 200 ft
Rest

Toes to Bar X 15 reps

-Done with Anji outside of Lombardi to enjoy some of the early spring evening weather.

Results:
A) 1:25, 1:22, 1:19, 1:19, 1:19, 1:18, 1:14, 1:16
B) 275 + 50 lb chain
C) (see video)
D) Complete

Went to Lombardi this afternoon to cheer on B-Mike during his attempt @ 13.1 (congrats on a hard-fought 164 dooooo!). Afterward decided to put myself through a little "triathlon".

For total working time:

5000 meter Row

-21:03

Rest 5-10 minutes (walk to track)

3000 meter Run
-15:48

Rest 5-10 minutes (walk back to gym, change for pool)

1000 meter Swim (with fins)

-24:49

Total Working time: 1:01:40

Kept things around 70-80%. Row felt good, run not so much. Definitely felt the fatigue in my legs & low back from yesterday. Swim went smooth, rotating between free, back, breast, and side strokes. 

13.1 (x2)

Game face was on. Preparations beforehand went well--solid day of rest, body maintenance, good food, quality night of sleep. I felt ready, relaxed, and confident. 

13.1 - 1st attempt (158)

Proud of my effort, NOT pleased with the result. Way too ambitious with my burpee pace at the outset. Didn't even really feel fatigued until I moved back to the round of 30 burpees, then I hit a wall. Ordinarily I'd ajust my approach to partitioning the 30 snatches @ 135, but had initially planned on triples, and was too stubborn to switch to quick 2s and 1s earlier. Everything else thereafter was a slog.

Came home, crawled into bed and had myself a brief pity party. Got up 10 mins later, reviewed the above footage, and found that I could do markedly better if I (1) paced my burpees a little slower, and (2) stuck to quick singles @ 135. Ingested some whey, then Brian, Charlie and I headed down to UNR for Friday Night Lights.

13.1 - 2nd attempt (166)

8 reps better. Legs were fatigued, low back was lit up. Burpees felt more labored, and snatches didn't feel as smooth, but I stuck to my pace. Relieved, and immensely satisfied.

2 attempts at 13.1 within 4 hours...not what I had planned, but what was necessary. Don't need this to become a habit, which means I need to equip myself with a better gameplan going into each workout, and be mentally agile enough to make adjustments on the fly. But the fact that I can mentally rebound to repeat a workout and hit the number I needed to hit (even if its still not entirely reflective of my capacity) is a huge moral victory, and something I don't think I would have been capable of a year ago. These are the kinds of intangibles that aren't necessarily reflected in a raw Open score, but definitely matter over the course of a 3-day competition. 

Or, I should do all of the remaining Open workout at sea level and feel like an aerobic beast...

And so it begins...!

Workout of the Day

A.

Front Squat

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 90-95%

Rest as needed

Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.

B.

Take 10-15 minutes to work on Clean & Jerk technique.

If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.

300, smoov-e. Expect big weights once my CNS reboots!

C.

Complete as many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95 lb)

10 Wall Ball Shots (20/14 lb)

20 Double-Unders

(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)

D.

Three sets for times of:

5/3 Muscle-Ups

10 Toes to Bar

Rest 2-3 minutes

—————-

Results:
A)265, 315, 350, 375, 405, forgot the 6th set...oops.
B) Clean only (no jerk). Worked quickly up to 305, picked up 335 and immediately lost all desire to lift it once it passed my knees. Dropped back to 300# to finish with a smooth single.
C) 4 rounds + 5/10/8 - no desire to push the pace after yesterday's workload.
D) Complete, done conga-line style with Brian not for time.

Also, I'll be streaming my attempt at 13.1 LIVE on Gymvision.com Friday @ 4 pm. Subscribe to follow my progress throughout the season!

Super Training!

Took Mark Bell up on an invite to train at Super Training Gym--the mecca--in downtown Sacramento.

Training today included:
-ME Safety Bar Box Squat
-DE Sumo Deadlifts
-Sled Dragging, Ab Pulldowns, GHD Sit-ups & Reverse Hypers

Worked up to 420 for the Safety Bar Box Squat (PR). Moved on to 8 X 2 DE Sumo Deadlifts @ 315 + 2 lengths of chain. Shotgun-style rotating between myself, Blair & Arturo. Finished up with some fun accessory work..

Afterward went over to CF East Sac to hang out and get some additional work in.

5 minutes easy Airdyne
+
20X: 30 seconds @ 80-85%/30 seconds @ 50%

+
5 minutes easy Airdyne

-352 total calories

then,

Every minute, on the minute, for 10 minutes:
135 lb Axle Push Jerk X 8 reps

-Complete, no issues.

Then some quality mobility time with the bros.

Thanks Nikki for capturing the moment!