Goat Practice

Amazing!  Lalanne does a near perfect job programming for my goats and areas that I need to drill.  Today was no different.

Warm Up

100 doubles - 4 burpees for every miss.  Nailed 46 straight before a miss and then had major problems!  Must have done 20-30 burpees

150 Hollow Rocks- tough

Push Jerk - 5, 5, 5, 5, 5

Used 155

WOD
800m run
21 strict press 95lbs
21 push press 95lbs
21 push jerk 95lbs
800 run

1:10 first 400 and then finished in 2:24
Did well in first press - 10 and then sets of 5 or so
Finished all the lifts at 10:00
first out on the run.  Got past at the 600 meter mark.

Total time 12:54

Salesforce at Lalanne Fitness

Super big turnout at Lalanne Fitness from the salesforce crew. We were about 10 strong.

Warm Up

800m run
3rounds of
10 pullups
10 pushups
10 Back Extensions
10 OHS
10 Ab Mat Situps

Jerk -

3x3x3x3x3
135, 165,185,185,185

Nancy
5 rounds of
15 OHS
400M

Time 12:35 Took about 2 minutes of my time

Rest Day Travel Day

Lately I have found that all of my rest days are on days with a heavy travel schedule.   With Logan Aiport still closed I had to fly out of NY metro.   I got a late start and ended up in heavy traffic on the way to Newark so I missed my flight scheduled out o Newark.  Drove back over the GW Bridge to JFK and cooled my heels for awhile.   Got into SFO late.   Very long day 6 hours in the car and the 6+ hours in the plane.

Black and Blue

Irene messed up the plans a bit. Susie and I weren't comfortable leaving the kids at home alone during the storm so I volunteered to skip the competitors special class. I had sent Coach John a few messages but with yesterday's race I wasn't able to connect and get permission to do the WOD in a regular class. Sara and John gave me the okay but I that it isn't ideal.

Mobility

Did warm up with the class. When the class started to prep for their WOD I veered off.

Barbell Complex
45lbs
65lbs
85 lbs
105 lbs

Did a much better job of cycling through the movements without dropping the bar.

Black and Blue
When John told me what the competitor WOD was going to be I was thrilled. I had wanted to do this WOD!

5 rounds
10 Power Cleans 135
10 Burpees

I was looking good through the first 2 rounds averaging under a minute. Third round I slowed down and was over 1 min per round. As much as I tried tom push couldn't speed up. Finished in 5:59. Was happy with that time.

Stretched and recovered for about 10-15 minutes

ROW 300m form4 rounds With 90 second recovery

Round 1 - 55 seconds
Round 2 - 1:01
Round 3 - 1:00
Round 4 - 0:58 seconds

Reply worked hard on using my legs and not pulling early or using to much arm.

Jump and Push

Double Under Drill - 2min on, 1 off, 1 min, 30 sec off, 30 seconds on

This always a great warm up to get the blood moving.  

1st Set 132, 64, 44  If I could just keep up my pace for my 30 second interval it would be good

I joined the next class for the double unders and did it agin

2nd 106, 52, 36  clearly affected by fatigue

Skill Work

Box Jump Rebounds and Max Box Jump

We had about 20-25 minutes to work on this skill.  I think I spent about 1/4 on box jump rebounds and then moved over to Max Box Jumps with Power and one other guy.   Nailed 43 inches pretty easily and moved on from there.  This is one exercise that if you stare at the height of the box you will not make it.  You have to decide your going to do and go after it.   I was psyched to break my old record.   I hit 49 1/2 inches! Tops on the leader board.  

WOD: For time

18 – 12 – 6*
box jumps @ 24″/20″
ring push ups

*30 double unders between each couplet

This was a good little burner and I was able to keep moving with out breaking things. 

Time 4:03

DL and 6 Min time cap

Strength: Deadlift 5×5 (same weight)

_______________________

135, 225, 295, 315, 315, 315, 315, 315 

This wasnt too bad.  Probably could have gone a little higher but being careful

WOD
21-18-15-12-9-6-3
Sumo Deadlift High Pull 65lbs
Push Press 65lbs

6min time cap

I totally messed this up.  First off I thought there was a 20min time cap.  Dont ask me where i got that or why I thought that.   Then I think i repeated a round of 12.   To sum it up I didnt make the cut-off.  I will try this again at a lower weight and see how if I can make the cut-off and then go up.   Really got gassed.

Rest Day

Redoux of Jan 21 2011

WOD

5 rounds

5 Squat Clean 135

7 Burpees

9 Chest to Bar Pull-ups

 

 

The last time I did  wod this WOD Manny had just signed with the Tampa Bay Rays, now he is out of baseball. That seems like eons ago.    I feel like Im still getting better and learning how to game the wods and dial in the movement,  Not sure what has changed, it just feels different.

In todays WOD I was able to stay with Jack through the first round but the RX+ slowed me down after that.   Happy with my improved time of 8:45 vs 9:21 last time.   Pullups were the weak link. 

Clean and Jerks

 When I saw this yesterday I was excited.  This movement is one that I really need to get better at both technically and strength wise.  I  hadn't really tested myself with a clean & jerk since 11-09-09 at the CFNE Team challenge.  That was 205.  Mentally I have a better idea of how to do the lift which is a big part of success.  I thought that 10 reps wouldn't be that bad, but it was a good volume for a heavy weight.  I had planned on doing 185lbs but when I got to the gym John told me to go with 205lbs.  

Skill/Strength: Power Clean + Jerk 10 x 1 (10 sets of 1-same weight)

135, 165, 185, 205, 205, 205, 205(F), 205(F), 205, 205, 205, 205, 205, 205 (8 out 11 @205)

When I failed on set 4 - 10 sets seemed like a huge number.  Even though my clean form wasn't great 205 was fairly easy.   My jerk was where I was failing.  I was able to narrow the issue down to too big of a knee bend versus  a bend at the hip.  When I bend at the knee on the drive the bar is too far out in front of me.   The good news is that I feel much more confident that I can do more than 205lbs.  Progress.....

Pulling Way to Early

 Power and I did a Tabata Situp WOD  8 rounds of 20 on/ 10 off
18, 16, 15, 15, 14, 13, 13, 14

Running Baseline

When the "running baseline" was posted last night it had me completed fooled.  I fully expected it to be death by 10 meters or 3x1 mile repeats.  Nope it is simple as it looks running instead of rowing.

I got to class early to be sure to have time to do my barbell complex.

Barbell Complex
  4 rounds of 6 reps of dumbell, upright row, clean, front squat, press, back squat and burpees;    45lbs, 75lbs, 85lbs 95lbs, 105 lbs

WOD
for time:
Running Baseline

400m run

40 squats

30 situps

20 pushups

10 pullups

1:16 for 400m run 

3:03 total time

____________________________

Strength: Back Squat 5×3 (same weight for all 5 sets)

225, 245, 255, 255, 255, 255, 255

Probably should have gone heavier. 

RPPS

  I was feeling pretty beat up from yesterday's workout.  TNB was going to do yesterdays brutal wod and Catdogg and Susie were planning on doing the Lululemon Crossfit Craic WOD.   I thought about doing  the Sealfit WOD - too much volume.    I finally came up with this WOD as the group was anxious to start.

WOD
5 Rounds
400m Run
20 Push Press
30 Push Ups
50 Sit Ups

29:49 - Just plowed through.  No real burst after the first round.  Had to break up everything but the run and sit-ups

I might have been able to go faster if these guys were after me.

5-3-1 and double couplet

Crazy Friday morning.  Thought about going over to Acadia Crossfit but wanted to get some strength work in.   I having been following Freddy Camacho's blog and he just started a 9 to 12 week cycle of strength workouts.  I think I would really benefit from that bias as well and have been including the barbell complex from Sealfit in my training.

I downloaded a spreadsheet for Wendler's 5-3-1 program but then realized the lifts Freddy was doing didnt correspond to the lifts that were in the Wendler spreadsheet.  A little playing around and here is what I came up with.

Lift	Set 1 % of Max	Set 2 % of Max	Set 3 % of Max	1 rep Max	Set 1	Set 2	Set 3
Squat	0.59	0.68	0.76	315	185	215	240
Clean	0.75	0.85	0.85	205	153.75	174.25	174.25
Snatch	0.6	0.65	0.75	135	81	87.75	101.25
Jerk	0.6	0.7	0.85	205	123	143.5	174.25
Clean Pull	0.95	1.05	1.05	225	213.75	236.25	236.25

I was pressed for time because of a work call and visit from the caretaker so I raced through it as fast as possible.  Made some slight adjustments to the weight.

Strength 3x5

Squat 185, 215, 240
Snatch 80, 90. 105 = probably too easy
Clean 155, 175, 175
Push Jerk 125, 145, 175

Ran out of time and didnt do Clean Pulls


TNB, Catdogg and A4 are in the house and we spent the morning showing them around.   Susie and Cat were hitting the Craic workout in shifts.  It was great to all watch and cheer them on.  I got so caught up in it that I got my workout gear and hit the WOD as well.

WOD
21-15-9
Power Clean 105/75
pullups
Run 800m
9-15-21
Front Squat 105/75
Knees to Elbow

20min time cap

Blasted through my first 21 power cleans and I should know better and go slower.  That drained me and I paid for it in the next rounds.   This was a grip heavy workout and that is what really caused some issues.

Final Time 16:17

Active Rest Day

Did a hike with Jack and Susie along Upper Hadlock Pond Trail to Cedar Swamp and then home down the South Sargent Mt trail to Asticou Trail.  Susie and Jack peeled off half way.

Felt pretty tired during the hike so I decided not to do a run later in the day.

Car Bomb

Warm Up
Barbell Complex 6 reps 
75lbs, 85lbs, 95lbs and 105lbs


This is just such a great thing for me to work in every day. I hope it gets easier.  Not huge weights but just doing 4 rounds and not putting the bar down during a set is good practice
 

Strength

 Back Squat 5, 5, 5, 5, 5

185, 235, 245, 265. 265 that felt a lot harder than I thought it should have.  Went up to 275 but felt like it was better to play it safer. 



“Car Bomb”
21-15-9
Chest to Bar Pull Ups
Box Jumps (24, 20)

My box jumps were fantastic all good rebounds with resting on top.  That makes such a big difference.  Otherwise I'm using a big leg jump which is very taxing.   The chest to bars sucked.  I think it was partially the rack height  but more that they just didnt seem fluid.

4:24

I then rode over to Kevin's and used his Concept2 Erg
4 Rounds of 300m with a minute rest between intervals

Did it hard but not to the point of complete failure
Round 1 - 1:00
Round 2 - 0:59
Round 3 - 1:00
Round 4  - 1:01

Cake - from SEALFIT

Baseline:  Bar Bell Complex 75 – 105#.  ROM drills 2 rounds of 6 reps
Deadlift, Upright Row, Squat Clean, Front Squat, Push Press, Back Squat and Push Up
This is a good warm-up. I wrote down the wrong weight range, I thought it was 95-105 so started at 95.  I think I will incorporate this warm up into my regular routine.

I'm definitely feeling yesterdays workout.   Even after 8 hours of sleep I am still lacking that little extra zip


Work Capacity:  As Fast as Possible
(1) 100 x Double Unders , then:
(2) AMRAP 20 minutes:

• 5 x Clean & Jerk (135# / 95#)
• 5 x Body Blast (burpee-pull-up-KTE)

My Double Unders were not smooth today.  Doing 10 at a time is very slow.

This was definitely a goat workout.   Feeling it right from the beginning.  First round got the 5 and then they went to pieces. Doing 3 and 2 every round.   The Body Blast was a kick in the junk.  My grip was failing so that made it even harder.  There was no natural place to try and recover so I was moving ridiculously slow.   Just grinding away.  Wondering if this kind of WOD were the intensity doesnt seem high but your completely spent increases any pathway? 

Ended with some stretching and 30 Arm haulers which are a good shoulder and back stretch. 

5k plus DL and ABmat Situps

I had thought about going over to Ellsworth to train at Crossfit Acadia but that all went out the window when the alarm went off and I was still dead tired.   I'm still dragging and not sure where my energy has disappeared to.   Decided that I would do a run as it has been awhile and I thought maybe I would feel better after it.  Elected to skip the carriage trail and go right to roots, rock reggae trail along side the pond.  Clearly it felt a lot harder than it should of.  




Came home and decided to hit the Deadlift strength and WOD to  make me feel better.

Strength:
Not a lot of weight to work with so I used it as my warm-up
Sets of 5
195, 235, 255, 265, 285

WOD 3 Rounds of
10 DL's @ 295
50 Situps
11:06
Blasted through the first round in 2:10,  Second round took me 4+ minutes and the last round took me 5 minutes.

My Deadlift is not where it needs to be.  Havent done them in over a month.  Need to hit more often.

3 Rep Max Power Clean & "Pairie Fire"...

Almost bagged working out again today as I am still tired.   Riding my bike back from lunch at the pool and I felt like I was climbing  L'Alpe D'Huez on the small hill near my house.   After watching my wife do her the baseline double under test - "Double Under Honeymoon"  10 Rounds of Max unbroken double unders.   Between that and Kettlebell Rob's blog (http://kettlebellrob.blogspot.com/)  I knew I had to do something.  So I copied both my wife and Rob.

10 Rep Double Under


29,10,30, 51, 23, 38, 31. 47, 6 and 54 = 319 reps avg 31.9

Good Warm-up and aside from a few rounds felt good.  I started flight simulator for kicks and it all fell apart.

10 minutes - 3 Rep Max Clean

145,
185
205 - failed on 3rd
205
205

2. “Prairie Fire”

12 HSPU’s

2 Power Cleans

10 HSPU’s

4 Power Cleans

8 HSPU’s

6 Power Cleans

6 HSPU’s

8 Power Cleans

4 HSPU’s

10 Power Cleans

2 HSPU’s
12 Power Cleans

Power Clean Weight: 155#


The challenge on this one was going to be the HSPU's.   I tried to settle into a pace that would be fast but not burn me up.   This is a good WOD for me as these two movements are ones which I can always use work on.


Time 12:11

The Naturalist Notebook Store

Another highlight of every summer is going over to Seal Harbor for a visit to the Naturalist's Notebook.   The Naturalist's Notebook is a unique shop and exploratorium. It puts to shame the Museum of Science and Children's museum with a vibrant and constantly changing displays on nature, science, art and sport.  Curiosity intersect here in fun and unpredictable ways.  This is why independent shops are so important.  There is no way a mass market shop can ever put the thought and caring that an independent can.  If you get the chance visit the shop.   

Check them out online:

http://thenaturalistsnotebook.com
http://naturalistsnote.wordpress.com 
https://www.facebook.com/pages/The-Naturalists-Notebook/101777726527946

Travel Day/Rest Day

It has been a monster two weeks of training.  Probably the best 2 weeks I have in some time.   I flew back on the redeye Thursday night and then had a quick turn-around at home to head back to Maine.  I had planned on taking Friday off but considered doing a WOD and thought the better of it.   Saturday was a perfect weather day and we got a nice hike up to Bald with the Loring and Durocher clan.   I was just dragging all day and decided that it would better to take another rest day.  This is always hard for me as I feel guilty and down when I cant train.

Here are a few photos of the hike:

Multiple WODS

Foam Roller Warm-Up


100 Mountain climbers
100 Leg Flutters


Max Height Box Jump - 43 inches

Back Squat  5x5
135, 185, 205, 215, 235, 255


WOD
10 Rounds of Cindy
1 mile run
50 Burpees

Total Time 16:37

10 round - 6:44
Time after run 13:40

Finisher

Warm-Up
Griff
2 rounds of
800m Run
400m Backwards
time 10:07

Parallette Pass-Through's 3 sets of 5

5x5 Weighted Sit=Ups - feet anchored
45, 55, 65, 75, 83, 100

WOD - Finisher
3, 6, 9 minute AMRAP with 1 min rest between.  Pick up where you stopped,

9 DB Bench Press (45lbs)
12 KBS 55lber
15 Squats

11 rounds 8 reps 

Rest Day

Day 3 at Lalanne Fitness

It is never a good sign when I wake up to the alarm.  Most mornings I wake up on my own just a few minutes before the alarm is scheduled to go off.   My read is that the WODs have been hard and that I havent really eaten enough so my body doesnt have a lot of energy.

Warm Up:

Forward Rolls
Hand Stand Practice - Tripod to overhead
Glut Ham Developer

Strength

5x3 Deadlift  135, 185, 225, 275, 275
Between sets do 5 reps of Snatch grip Deadlift 225, 225, 225

 Taking the weight on and off for the snatch grip deadlift was a huge pain and the nexk and really slowed things down.  Felt better in the last few rounds


WOD 3 Round
30 Ring Pullups
30 Ring Dips

If you have to break you have to muscle up to restart the dips
When to 21 pullups before I took a short break nailed 9 hit a muscle up and then ripped off 10 dips.  Dropped off recovered and then did a muscle up and 10 more dips.  One more muscle up and then 10 dips.

The end of that round slowed down but it was a great first round. Second round started strong with the pullups.   Muscle-Up 10 dips and then muscle up 10 dips, muscle up 8 dips and then massive falure
I couldnt get a muscle up.  Spent the next 5-6 minutes trying to get another muscle up.  Failed 2 reps short of round 2.  

Clean and Jerks

One of the biggest challenges of being on the road is the lack of continuity in programming.   Some may argue that its crossfit at its finest totally random and never the same.  That part is true, but what is challenging is the things you need to work on most might never come up.   Today was not that day! 

Warm-up

Row
2x1 Wall Balls
Mobility


Skill and Strengths - Split Jerks - 95, 115, 125, 140, 150, 165, 185, 195


WOD
10,9,8,7,6,5,4,3,2,1

Split Jerks from rack at 115lbs
Overhead Walking Lunges 45lb plate - reps each leg
PushUps

18:11 - The Jerks werent bad at all.

"Fight Gone Worse" at LaLanne Fitness

Hit my second home away from home gym Lalanne Fitness in SF.   Not knowing what the WOD was going to be because they don't post in advance. they had two options; Fight Gone Bad or Fight Gone Worse.   They both looked brutal.  Doing any 5 exercises for a minute at high intensity 5 times will be hard and this one didn't disappoint.

Warm_up
Once around the block - 400m+
50 Single Jumps (everyone did double unders)
40 Squats
30 Situps
20 Walking lunges
50 Double Unders


Fight Gone Worse
2 Pood KB SDLHP
Squat Cleans (95lbs)
Row for Calories
Lateral Burpees
Jumping Dumbell Thruster (35lbs)

The exercises were good for me to work on and I definitely slowed down.  The KB was my friend as I was able to keep moving there.  I only smacked the KB in my junk once luckily.

	Round
Exercise	1	2	3	4	5	Total
KB SDLHP	36	21	26	26	26	135
Squat Cleans	16	8	7	7	7	45
Row	14	13	12	11	10	60
Burpees	16	11	12	10	11	60
Jumping DB Thruster	8	8	8	8	10	42
Totals	90	61	65	62	64	342

Clearly I need a bigger engine. My lack of power and fitness really are evident by the low rep counts in the clean and thruster movements. These were not heavy weights I just didnt have a lot in the engine room even in the first round.

Manmakers

The day started with a call to Susie's cell phone at 3:45am, followed by a 4am Conference Calls till 6:30. So by the time I got dressed and Susie got rolling we didnt have a lot of time for a workout.

Warm_up

3 rounds

1/2 Bike
12 Push Press 45 lb dumbells.

Mobility movement


30 Man-makers at 40lbs

I didnt think this one would be too bad but it was completely terrible.   The hardest part was the row.
Total Time - 13:40

This is the type of WOD that I have to keep hitting, Works on my strength and movements.

Hawaiian Ivan The Terrible

We decided to do a body weight wod so that we could enjoy being outside for a workout.  The real Ivan the terrible called for  90 seconds of jump rope.  Since we didnt have jump ropes we subbed in tuck jumps.

Warm-Up

3 rounds
25 jumping jacks
5 burpees
10 pushups
10 squats
10 situps

The Hawaiian Ivan the Terrible
25 tuck jumps
50 lunges
50 pushups
50 situps
25 tuck jumps
40 lunges
40 pushups
40 situps
25 tuck jumps
30 lunges
30 pushups
30 situps
25 tuck jumps

20 lunges
20 pushups
20 situps
25 tuck jumps
10 lunges
10 pushups
10 situps

Time 18:33

Post WOD Gymnatics
3 reps of 30 sec Hand Stand Holds

Dumbell Complex

Woke up at 3am and couldn't fall back asleep.  I had too many things racing through my mind and my internal clock was tell me it was 9am.   Did 3 hours of work and then Susie and I went to the Gym at the Mauna Key beach Hotel where we are staying.  It was a crazy beautiful day with a fantastic view of the beach so we decided to go outside for our warm up.

Warm Up

3 rounds of
25 jumping Jacks
5 Burpees
10 Squats
10 Sit-Ups
10 Push-Ups
Sampson Stretch


Dumbell Complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

The WOD is suppose to go up every round but they only had 50's so I modified it to do 10 reps per round


40, 45, 50, 50, 50 absolutely brutal. This is the type of WOD I need to do more of.

Finished with 4x200 sprints plus 4 rounds of 20 situps

Travel Day/Rest Day

Boston to San Francisco 2 hr layover   San Francisco to Kona