Virtual Regionals, Day 3!

INDIVIDUAL EVENT 6 - 2013

For time:

100 Double-unders

50 Handstand push-ups

40 Toes-to-bar

30 Shoulder to overhead with axle (160 / 100 lbs)

90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Time cap: 15 minutes

-13:31

Hit a wall on this one. Body was stiff. DUs unbroken, but a little erratic. HSPUs done in 6 sets (20, 10, 7, 6, 4, 3). T2B done in sets of 15-10-8-7. Axle S2O much harder than expected. Legs were toast, which made lunges god-awful. Did this at 9:45 AM, would have liked a little more sleep and a little more food in my belly before attempting this one. Capable of <12:30 minutes, but happy with my effort regardless.

INDIVIDUAL EVENT 7 - 2013

Four rounds for time of:

15 foot Rope climb, 2 ascents

100 foot Sprint

4 Squat cleans (225 / 135 lbs)

100 foot Sprint

Time cap: 10 minutes

-4:56

Finished strong. Glad to have met my <5 minute goal. Think I could push 4:30 with a lot of people screaming around me!

3 days, 7 events, 1 still semi-ambulatory body. Mission accomplished!

"VIRTUAL REGIONALS" RESULTS:

EVENT 1 - 5:37

EVENT 2 - 295.20

EVENT 3 - 6:35

EVENT 4 - 25:36

EVENT 5 - 5:05

EVENT 6 - 13:31

EVENT 7 - 4:56

Based on Norcal standings my scores would have been good enough for 6T! Let's see how these numbers stack up to the beasts in the SW this weekend!

Virtual Regionals, Day 2

INDIVIDUAL EVENT 4 - 2013

For time:

100 Wall balls (20/14 lbs to a 10’ target)

100 Chest-to-bar Pull-ups

100 One-legged squats, alternating

100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

-25:36

About as "not-fun" as expected. Paced the WBs well, C2Bs took longer than anticipated (>8 mins), smooth on pistols (<5 mins), and a gut-check for DB snatches. With a crowd of people in front of me think I could have managed a few more reps to break into the round of 70.

The road to hell...

INDIVIDUAL EVENT 5 - 2013

21-15-9 reps for time of:

Deadlift (315 / 205 lbs)

Box jump (30 / 24 inch)

Time cap: 8 minutes

-5:05

If not for an errant box jump in the round of 15 and a no-rep bounced DL in the round of 9 (good call B-mike, way to keep me honest), would have been easy <5 minutes. Regardless, very pleased.

One more day to go!

Virtual Regionals, Day 1

After a relaxing weekend spent at NorCal Regionals, I wanted to participate in my own "virtual" Regional competition. We'll see how my numbers over the next 3 days stack up to the competitors this weekend in SLC!

INDIVIDUAL EVENT 1 - 2013

“Jackie”

For time:

1000 meter Row

45 pound Thruster, 50 reps

30 Pull-ups

-5:37

Row done in 3:35. Thrusters & Pull-ups done unbroken. Happy with my time, though could have pushed the thrusters a little harder.

INDIVIDUAL EVENT 2 - 2013

Overhead squat complex

7 Minute ladder of:

3 Overhead squats

295.20 - should have had the 3rd!

2 minute rest, then

INDIVIDUAL EVENT 3 - 2013

For time:

30 Burpee muscle-ups

-6:35

Really pleased to have made the time cap. Had a much easier time with the ring set-up facing toward me.

Event Practice

NOON-30

3 sets for loads & times of:
3-rep Overhead Squat
[quick transition...]
10 Burpee Muscle-ups for time.
Rest as needed.

-242/2:03, 275/1:47, 308/2:05 (video below)

Amazed I got all 3 OHS reps @ 308 given how unstable the bar felt overhead. Hit a wall with burpee muscle-ups on the last round.

then,

AMR in 12 minutes:
20 AD calories
20 alternating DB Snatch (70)
20 Chest 2 Bar Pull-ups

-2 rounds + 45 reps

Slight AD malfunction coming back for the second round which cost me a fair amount of time. C2Bs felt a little rusty, but moreso was just fatigued. Less than 4 hours of sleep this morning, and done in a semi-fasted state (just BCAAs & creatine). Grinder.

PM-

3 sets for times of:

30 Double-unders

15 Handstand Push-ups

Rest as needed.

-51 sec, 46 sec, 45 sec

then,

Every minute OTM for 10 minutes:
 10 Wall Balls (20)
10 alternating Pistols

-Complete. All sets around 35 sec.

then,

AMR in 5 minutes:
2 Rope climbs (15 ft)
100 ft shuttle run

-6 rounds + 1 climb

Past 3 days of training!

MONDAY

REST

TUESDAY

PM-
Back at ST Gym!

Box Squat triples

  435

then,

Max rep set @ 315
-13 reps

then,

Speed DL triples

415 - 1st set of 2.

Accessory work-
Barbell Rows
Reverse Hypers
GHRs

Afterward Brian and I hung out for awhile, ingested some post-workout nutrition, and mobilized a bit before heading over to CF East Sac for a little partner aerobic work with B-Mike.

5 rounds for time & max AD cals:
(A) Max cals on AD
(B) 20yd Dog sled push + 150m run (75m out & back) + 20yd Dog sled push

-13:10 + 162 cals

Good way to bookend a fun training day. Kept pace on AD around 80% and the sled weight light enough to move without too much difficulty.

WEDNESDAY

NOON-
Swim WOD

200yd warm-up

then,

3 X 200yd (with fins)
Rest 1:1

-3:28, 3:27, 3:28

Used a mix of freestyle & backstroke. 

then,

4 X 50yd breaststroke
Rest 1 minute

-1:21, 1:25, 1:26, 1:27

Originally had planned 8 X 50, but lap swim hours were ending. Shoulders & upper back are pretty tight from yesterday, didn't feel as smooth in the water as the last pool session.  

Weekend training

SATURDAY

PM-

Box Squat
-built to 365 + 65# chain

then,

3 X 3 X 275 + 65# chain

Box squats felt HEAVY after yesterday's workload. Capped it at 365, then finished with a few sets of lighter triples.

then,

Run with Wulf

Create Maps or search from 80 million at MapMyRun

  -18:31

Poured at the wine walk from 2-5, then spent the rest of the night relaxing.

Driving range hero:

Don't have much of a shortgame though.

SUNDAY

Checked out the demo for the upcoming Human Performance Project throwdown taking place June 8.

Got in a little snatch work (almost no warm-up, oops)

Power Snatch 245 x 2 - PR! (I think...)

then,

21-15-9 reps for time:
Toes-to-bar
Axle Shoulder to Overhead (110)
Bar-facing Burpees

-6:13

Last round footage.

Got about an hour to rest & ingest some whey before Brian and I hit up Sparks Elite for some more work.

Everything UB both rounds except for S2O (10-5). Really pleased with my splits, would love to tackle the entire event @ Regionals!

then,

Cooldown 2k Row
-7:39 

Wods in the Park, take 2!

PM-

For time:
50 air squats
Rock carry across river & back
10 Burpee Muscle-ups

 
-7:31
 

then,

 

3 sets for times:
10 DB Snatch (100)
20 alternating Pistols
80m Sled sprint

Rest 2-3 minutes.



-1:45 (shown above), 1:44, 1:39

 

then,

 

3 rounds:
Partner A- 150 ft heavy sandbag lunge
Partner B- Max seconds handstand hold (on parallettes)

-3:49

 

 

 

 

 



PM-
Work to a heavy set in the complex of Power Clean + Hang Clean + Push Jerk

 
305#

Nothing felt sharp today. Good speed, but hips & shoulders were tight and couldn't really find a good position.
 

then,

 

Every :30 for 5 minutes (10 reps):
225 Hang Clean

 

then,

 

Accessory work-
LOW Sled Push
Hammer Strength Rows
GHD Sit-ups

Sled pushes were down & back across a sticky rubber LRC floor. Rows & GHD Sit-ups were done for 15 reps each. Afterward messed around with some light handstand work, mobilized a bit (trying to open my hips up--they were TOYT) and helped coach Brian through some Regional prep work.

 



Last day of finals!

-All sets b/t 2:20-2:30. Last 2 sets were a gut-check.  REALLY didn't feel like getting back on the AD after the 8th round. but pushed through.

 

 



River Fest!

 

SUNDAY

 

PM-

"Pump Sesh" - aka accessory arm work
5 sets alternating fat grip curls & band pushdowns X 10 reps + one 50-rep set of pushdowns (rest-pause style)

 

then,

 

2 sets of:

 1 minute multi-position handstand hold (20 seconds @ 3 different lockout positions)
1 minute chin-over bar hold

 

Broke static holds into as many sets as necessary to accumulate 60 seconds.

 

then,

 

Brian and I hit up downtown during River Fest to enjoy the warm sun and the cold Truckee water.

Definitely SOGO weather.

 



Last 2 days of training

 

FRIDAY

 

PM-
60 minute "flow" session-
alternating 5 minute rounds of easy AirDyne & mobility work

 

-covered 7.20 miles on the AD and focused on lower body tissue work and thoracic extension and shoulder flexion.

 

SATURDAY

 

AM-

Built to a heavy double in the Snatch from blocks

 
275#. PR!

then,

For time:
Row 2000 meters
400 meter Farmer Carry
100 Hand-release Push-ups
10 Rope Climbs (15 ft)

-23:32

Great snatch day & grinder of a WoD! Now, to hunker down and finish out finals next week!


 



Swim WOD!

AM-

 

Every 2.5 minutes OTM X 8:
Swim 100yd (with fins)

 

then,

 

Every minute OTM X 10:
Underwater swim 25yd (with fins)

 

-100yd sets avg 1:40-1:45. Underwater swims were b/t 22-23 seconds per. Fun workout. Felt pretty smooth in the water.

PM-

And sometimes, at 10:00 at night after a 2-hour Spanish final, you get the inclination to do this:
 

300#. PR - Boosh!
 

 

 

 

 

 

PM-

 

OTM for 16 minutes alternating:
Even - 315 Deadlift X 5 reps
Odd - 225 Squat Clean X 5 reps
 

 -Only made it through 3 cleans in the 8th minute. Took the 9th minute off, then finished out with a 6 minute AMRAP of 5 DL/5 Squat Cleans (completed 2 rounds + 5 DLs). Tough.

 

Picked up B-Mike from campus, decided to test run

Individual Event 3 - 2013

For time:
30 Burpee muscle-ups

Time cap: 7 minutes

 

-27 reps

 

Rings set at 88 in. standard. Had to contend with a lot of ring swinging, which cost me a lot of time. Did another 10-12 reps messing around with different strategies to try and minimize the amount of swinging.

Um, I can't reach these. Da fug? 

 

 



Last 3 days of training!

 

SUNDAY

 

AM-

Built to a heavy triple in the Hang Power Snatch

 237#
 

then,

 

Sled Pull Relays!
50m alternating forward & back

 

then,

 

1000m run to Hell Hill, then 3 all-out sprints up the hill with a walk back recovery.

 

Then we grabbed some lunch before helping Myles move a heavy ass piano up some narrow stairs. Hard CF training paying off in real life!

Flexin' bi's, ticklin' ivory.

 

MONDAY

REST

TUESDAY

AM-
Built to 376 + 160# chain in the Box Squat

then,
8 X 2 @ 225 + 160# chain (alternating sets with Wulf)

then,

3 sets for times of:
50m Prowler Push (sled + 90)
50m Yoke Walk (315)
-Rest while partner works.

-1:09, 1:05, 1:09

2nd set.

then,

3 sets each of:
GHRs
Reverse Hypers


 



Last 2 days of training

 

THURSDAY

 

AM-

Last swim class of the semester!

AMR in 20 minutes of:
25 squats
25yd swim
10 strict HSPUs
25yd swim


-7 rounds + 25/25yd

PM-

Built to 365 + 65# chain in the Front Squat (pause @ bottom)

then,

3-man rotation working through 5 rounds of:
100 meter Sled drag
Burpee Muscle-ups X 7 reps
Power Clean X 5 reps

-Grinder pace, not for time. PC weights from 185-245. 3 dudes in a gargae, doin' work, enjoying some SOGO weather.

 

FRIDAY

 

PM-

Deficit Deadlift

Built to 445 before attempting 475

Pop, pop, pop. Dropped it as soon as I felt that. Speed felt good, was hoping to make an attempt @ 500. Next time.

 

then,

 

Fun WoD with B-Mike
AMR in 4 minutes of:
Run 350 meters
50 Double-Unders
Max reps precision jumps

(distance increases each round - 5', 6', 7')

 

-15 reps, 12 reps, N/A

 

Didn't get a crack @ 7'. Work tonight, running short on time.